The journey from 260 to....

[Da Klugs]

Originally Posted by MajorCaptSilly

This is a great thread. I'm tall (6'5'') and topped out at 280. Saw some pictures of myself and asked who the fatso was. I absolutely hate exercise unless it's outdoors or playing basketball. I've forced myself to do the bike/treadmill when it's cold and do a 3 mile fastwalk with my wife when it's warm. I do crunches while watching TV. Food was my biggest problem. I eat a small breakfast and lunch but snack like crazy from 8-12 every night. I cut out a lot of the chips and sugar and stopped eating after 8pm. I've been stuck at 251 for about 2 weeks but am keeping with it. I just have to motivate myself to exercise more. Also using a calorie counter on my iPhone which helps a lot. I think 230 would be great for me and hope to hit it this year.

MCS

We have the same weakness.. snacks. I tried giving them up, it just doesnt work. Same time frame problem for me as well.

Some things I did which you might try.

1. Changed the snacks. Added a lot of diversity, but lower calorie options. Everything from pickles, sugar free jello, fruit and yougurt (the combination is filling and tasty), nuts, 100 calorie snacks are good but you end up eating a bunch of them. Try and limit each itme to 1. If you need more eat a different snack. I set a upper threshold for the snacking that fits within a daily calorie number. For example, since I like to snack eat fewer calories for L,D so that there are 4-600 calories in the plan for snacking.

2. Water, water, water. When I snack, I force myself to drink a glass of water with each snack. Seems to prevent the "going deep" urge.

3. The deadly time window - that 8-12 period where you can just get in the grazing mode. The best solution I have found is to do my exercise around 8:30 or 9. Including prep and clean-up it burns an hour and a half of the danger zone.

[MajorCaptSilly]

Originally Posted by Da Klugs

We have the same weakness.. snacks. I tried giving them up, it just doesnt work. Same time frame problem for me as well.

Some things I did which you might try.

1. Changed the snacks. Added a lot of diversity, but lower calorie options. Everything from pickles, sugar free jello, fruit and yougurt (the combination is filling and tasty), nuts, 100 calorie snacks are good but you end up eating a bunch of them. Try and limit each itme to 1. If you need more eat a different snack. I set a upper threshold for the snacking that fits within a daily calorie number. For example, since I like to snack eat fewer calories for L,D so that there are 4-600 calories in the plan for snacking.

2. Water, water, water. When I snack, I force myself to drink a glass of water with each snack. Seems to prevent the "going deep" urge.

3. The deadly time window - that 8-12 period where you can just get in the grazing mode. The best solution I have found is to do my exercise around 8:30 or 9. Including prep and clean-up it burns an hour and a half of the danger zone.

I do those Jello Chocolate Decadence cups at 60 calories. I too do the water thing. I keep a 24oz jug with me at work and go through 3 before 5:00 and then have 2-3 16oz glasses when I get home. The snack thing is easy unless I'm under a lot of stress as I'm a stress eater.

MCS

[Da Klugs]

Originally Posted by MajorCaptSilly

I do those Jello Chocolate Decadence cups at 60 calories. I too do the water thing. I keep a 24oz jug with me at work and go through 3 before 5:00 and then have 2-3 16oz glasses when I get home. The snack thing is easy unless I'm under a lot of stress as I'm a stress eater.

MCS

Intake vs Consumption

Do you keep track of these?

Start here: http://nutritiondata.self.com/tools/calories-burned

Mine looks like this:
Calories Burned

Your Calories BurnedDaily Energy Expenditure: 2695 kcal ( 11283 kJ)
Additional Calories from Exercise:+ 610.0 kcal ( 2554 kJ)
Estimated Energy Requirement: 3305.0 kcal ( 13837 kJ)

Around 2700 calories in my "normal" semi active life burned each day.
+
610 calories burned by daily exercise routine.

= 3300 calories burned per day in my current mode.


So... intake of great than 3300 per day = weight gain. Less equal weight loss.

Takes 3000-3500 calories to lose or gain a pound. So in theory, and in my experiece over long enough time frames, an example -if I consume 2500 calories a day will lose a pound every 4 days or so.


The hard part for me was being honest about understanding the intake part of the equation. It's a starting point for doing something about it.

[NeuRon]

Originally Posted by Da Klugs

2. Water, water, water. When I snack, I force myself to drink a glass of water with each snack. Seems to prevent the "going deep" urge.

alot of people i know do the theory of "Waterloading".. if they want a snack, they will drink a bottle of water, and THEN have a snack, and then dont drink for 45 mins after the snack, so it retains in your stomach for a while, and by the time the water settles in, it helps give you a full feeling