CHALLENGE: No more being a fatty.

[Jesda]

Heart disease runs in my family. I'll be dead in ten years.

-OR-

Does anyone have ideas for small changes I can make to lose more weight?

In 2007 I hit a massive 250+ lbs. I was winded just walking to and from the car and only fit into a couple shirts! It was terrible. Now I'm down to 238 and need some tips.

So far I've eliminated soda and eating out, the removal of which have been AMAZING for reducing sodium intake. I have fewer headaches, better hydration, almost no sleep apnea problems, and better circulation. Soda was replaced with Kool Aid, which will gradually be replaced with water and OJ.

A typical meal usually consists of 8-12 oz of baked or grilled chicken and 2 or more cups of white rice. Probably a total of 800-1000 calories.

I take the dog for 2/3-mile brisk walks each evening. Its enough to work up a little sweat and burn up 100+ calories. Not much, but it gets my heart to wake up a bit.

I used to hire people to work in the warehouse, but now I do it myself. Lots of lifting, throwing, pushing, and pulling.

If I jump right into extremes, I know I won't stick to them, so I'm looking for small ideas to work into my day.

[Dattebayo]

Go get one of those Chinese hot stone massages.

They clear all the crap out of your body in like 2 weeks, making it easier to work out more. I go once a month.

[drksolest]

Great job!!!

other options,

power aid or light juices instead of the sugar water kool aid (careful cause some juices are cocktails n' full of sugar n no real fruit)

lotz of veggies!!!

drink a full glass of water before each meal.

n mai personal opinion: don't cut fudz out of your diet... just do all foods in moderation. especially the bad onez

I used to hire people to work in the warehouse, but now I do it myself. Lots of lifting, throwing, pushing, and pulling.: careful not to over do it...

[APEXi240]

Take that walk in the evening after you eat dinner. In the morning take a 15 minute/half mile walk before you eat breakfast. You'll be burning up stored fat, yet you won't be exercising yourself to exhaustion. Increase both walks in duration and length slightly each week.

Glass of water before each meal is a good idea.

Play with your dog more. Beagles can play/walk/run for hours.

[RCA]

I take the dog for 2/3-mile brisk walks each evening. Its enough to work up a little sweat and burn up 100+ calories. Not much, but it gets my heart to wake up a bit.

What you need to remember is that your heart is a muscle like any other in your body. The only way to build stronger muscles is to get them tired or work them out. Loosing weight won't necessarily make for a stronger heart but it will make it work less.

If your trying to build a stronger heart then you need to really get your heart tired, aka cardio. Intense running for a relatively short period of time.For loosing weight, you would need moderate to low intensity for a long period of time. Running burns less calories because you can only do it for a short period of time, but your heart get a GREAT workout. Walking or a light jog (over 1hr) will burn more fat.

Your eating habits sound solid. Maybe a multi vitamin.All the suggestions so far have all been good. Not sure about the massage

Try a laxative every month or so to clean your body of waste that sticks to you. That stuff could end up weighing 5-10+ lbs

[marlin29311]

Consistent exercise is your best bet, as this makes your muscles stronger and increases your metabolism. Not to mention it makes you feel more awake and you'll have more energy day to day.

Cut out high carb foods...anything that's super sugary (like the soda). Try switching your breads from white to whole wheat - I remember there being a study that showed that all things equal from 1 year to another, if you only switched your white bread to wheat, you would lose 10 pounds just from that. Carbs are ok - you just have to eat good ones. You'll find a lot of lost weight from this.

Eat smaller meals more frequently - I currently eat 5-6 meals a day, each of which consists of 600-700 calories (as a weight trainer, I take in nearly 3500 calories a day cause I burn them all off). Eating smaller more frequent meals helps to keep your hunger in check, and it allows your body to absorb better nutrients. Foods high in proteins and fibers help to keep you fuller longer as well.

[dasoupdude]

So far I've eliminated soda and eating out,

I just can't bring myself away from the two , theres an article on the internet somewhere on "how to get rid of manboobs." It serves as a great basis on how to start up your new exercise routines.

http://www.getridofthings.com/...s.htm

[480sx]

Your eating habits arnt that unhealthy unfortunately, there is not really a huge deficiency anywhere to your weight loss strategy. Your probably stuck with a slow metabolism.

A few things though.

*Eat less meats and more wheat/grain. Also make sure your not just eating chicken..

Like mentioned earlier, eat smaller meals more frequently through out the day.

Drink water instead of eating at times. A lot of times your body will make you feel hungry when in fact you are simply getting dehydrated. You can never really have to much water, unless your a retard.

Cutting out soda helps a lot, but think about the other drinks in your life. I drink nothing but juice and water. Keep water on you at all times. When you get that, im bored so i think ill put something into my belly syndrome, go with the water.

Cant really ask anyone to walk more than 2-3 miles a day, kinda difficult to do. Your already getting a decent amount of exercise. You might want to.. start power walking that(idfk, you say its brisk already tho heh). If your going to spend the time doing something, you might as well do it to its full benefits. Im guessing, your usual walks are so 'usual' to your body that your not elevating your heart rate by a significant enough level to boost your metabolism and achieve a heart rate that is conducive to burning fat. Since you already have a nice block of time dedicated to your body(fap time not included), look for ways to get the most of of that time. Toss on some sweat gear and jog for 10 min every 30 min. Something to elevate your heart rate and charge your metabolism.

Another thing to think about although iv already brought it up, monitor your heart rate in those 2-3 hour walks. Do some research and find your base heart rate, working heart rate, and target exercise heart rate. Real easy thing to do, this is just one of the MANY websites that can guide you to getting the most out of your work out by heart rate self analysis.

http://www.jackis.com/Heart_Rates.htm

*EDIT - Beer is associated with water and was not previously mentioned.
Modified by 480sx at 9:41 AM 5/11/2009

[Steady_One_S13]

I'm with you on this one Jesda, I needs to lose weight. I need to start eating better and exercising. lolThe good thing is, I'm only 25 lbs overweight. It's my laziness that holdsme back.

[RobPaulson]

I Lost 70lbs a few years ago, I was 220 and cut down to 150 in about 4 months. You obviously dont want this drastic of a change, but here are some tips from someone whos been in your shoes and has successfully lost a substantial amount of weight:

Dont eat that many calories in one sitting. The easiest way to cut down diet wise, I found, was to break my meals up. I only eat 300-700 calories in one sitting for my primary meals, and I eat 100-200 calorie snacks inbetween. This is refered to as 'grazing'. example:

830am - cup of oatmeal with raisens and cinimon1030am - handful of walnuts and/or peanuts1230pm - turkey/chicken sandwich with spinach and tomato on it, apple, and an orange.3pm - a pear or another handful of walnuts (pear and apples are interchangable)6pm - some sort of lean protein like chicken/turkey/etc with some greens (i love those microwavable steamed veggie packs, they r GREAT!)

The idea behind 'grazing' is that your constantly burning calories, even when your sitting still, so why not constantly just feed your body the calories it needs throughout the day? instead of loading up 3 times a day, gradually just eat the necessary calories in 6-7 meals throughout the day. less storage, less potential weight gain. It also keeps your metabolism up because it is constantly having to work to digest and process food.

This in addition to working out in the mornings (I actually just started p90X ... and HOLY f*** is it insane lol) at 530am has all done me well.

You want to avoid being hungry or stuffed at any given time, those are bad feelings and you shouldnt really be in a hunger state for more than like 30mins.

one great site that has helped me design my own diet now was http://www.active.com give it a shot sometime, check out the nutrition section, they have a forum and everything where you can ask questions and discuss things with similar minded peolpe as well as professionals.

[Pawn]

My suggestion would be to add in some weight training 2-3x a week.

Diet is pretty good, although brown rice is better for you than white rice --maybe try mixing the two to start off with-- and you can probably find something healthier (less sugary) than Kool Aid that is still tasty.

[RobPaulson]

oh ya, and if your trying to lose weight, YOU HAVE TO EAT BREAKFAST. breakfast is the jumpstart to your metabolism, once you get it going in the morning, you gota feed it slowly all day.

[r34 gtr]

I had a friend lose a whole bunch of weight by doing cocaine all the time. Not suggesting it, but it does work...

On a serious note, you sound like you are on the right track. Keep at it, maybe walk a little farther each day, and you will notice a big difference in no time.

I'm 5'10" and 150lbs and you are eating healthier and exercising more than me. Just keep at it.

[Encryptshun]

Eat 1/2 cup of chopped walnuts 30 minutes prior to your lunch and dinner meals. This will satisfy your psycological craving for fat with good fats and it's proven to reduce your appetite. Just make sure the nuts you eat aren't processed full of sugar & sodium.

[xX RB Xx]

my senior year of high school i lost 60 pounds. i went from 210 to 150.

I still at most of the same stuff i did, but less of it. i drank 4 vitiman waters a day to replace a meal.

i ran one mile a day and did sit ups. nothing scientific but it worked for me.

and plus i was trying to get laid. that was my motivation.

[240marcuSX]

Also make sure your not just eating kitten..

fixed.

[AZhitman]

All of the above -

Just cutting out sugared drinks, adding a lot of water, and snacking all day rather than big meals... all great suggestions.

I was 205 last year, now I'm hovering around 158. Stripped off all the fat, now I'm working on building some definition (since I've had no luck building *real* muscle mass - which is fine).

I'd rather be a little underweight (and fit). I'm looking to settle in around 165.

[JSDEVILDOG29]

Tr to find a work out partner. It really helps when you can push eachother. Also PT 5 times a week. Im in the Marines and my weights always been a problem for the standards. Lots of Marines are using Crossfit. Its short can be fun and boosts your metabolism. http://www.crossfit.com/ Also setting small goals can help alot. Set a mile run time goal and get to it. Start small and work your way up. I always hated running but I can now run 5+ miles no problem. I also run 3 miles in about 21 minutes. Goal setting is what helps me the most. As for diet I use lots of varying veggies and I treat meat as a garnish. Good luck.

[Urabus GodofTraction]

Tr to find a work out partner. It really helps when you can push eachother. Also PT 5 times a week. Im in the Marines and my weights always been a problem for the standards. Lots of Marines are using Crossfit. Its short can be fun and boosts your metabolism. http://www.crossfit.com/ Also setting small goals can help alot. Set a mile run time goal and get to it. Start small and work your way up. I always hated running but I can now run 5+ miles no problem. I also run 3 miles in about 21 minutes. Goal setting is what helps me the most. As for diet I use lots of varying veggies and I treat meat as a garnish. Good luck.

You Marines and your Crossfit. I wish the AF loved Crossfit, because I love Crossfit.

I think that's a little too intense for our brown friend.

Jesda, Zone diet. Seriously. It'll be annoying doing all the blocks and measuring for the first month, but when the second one comes around it'll be natural. You'll also eat much better (though your grocery bill will jump).

[krash]

buy a couple cases of deer park bottled water. When you want a drink, grab a bottle. Soon enough you'll find yourself drinkin 5-6 bottles within a day, and have less of a craving for sodas and stuff.

[Kalypso]

EAT THIS

[jdm_master_X]

Heart disease runs in my family. I'll be dead in ten years.

-OR-

Does anyone have ideas for small changes I can make to lose more weight?

In 2007 I hit a massive 250+ lbs. I was winded just walking to and from the car and only fit into a couple shirts! It was terrible. Now I'm down to 238 and need some tips.

So far I've eliminated soda and eating out, the removal of which have been AMAZING for reducing sodium intake. I have fewer headaches, better hydration, almost no sleep apnea problems, and better circulation. Soda was replaced with Kool Aid, which will gradually be replaced with water and OJ.

A typical meal usually consists of 8-12 oz of baked or grilled chicken and 2 or more cups of white rice. Probably a total of 800-1000 calories.

I take the dog for 2/3-mile brisk walks each evening. Its enough to work up a little sweat and burn up 100+ calories. Not much, but it gets my heart to wake up a bit.

I used to hire people to work in the warehouse, but now I do it myself. Lots of lifting, throwing, pushing, and pulling.

If I jump right into extremes, I know I won't stick to them, so I'm looking for small ideas to work into my day.

zerothread?id=214352

There's no comedy in this thread!

[Jesda]

EAT THIS

NOT THAT

[numbnuts240]

NOT THAT

why must you bring these things to my attention

[Encryptshun]

I just fell off the wagon.

[MellowZ32]

I want that burger in my life!

[dasoupdude]

[Razi]

Jesda, you're on the right track.Good luck!

[Axel Grungy]

Quit eating bread/pasta/gluten and refined sugar. Exercise regularly. Try to eat as much raw food as possible. Throw your microwave out as well.

Do this and i wouldn't be surprised to see you lose a ton. (not literally a ton)

[krash]

[QUOTE=Axel GrungyDo this and i wouldn't be surprised to see you lose a ton. [/QUOTE]

he just called you fat.