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Weight management
I have a few ideas that might help some people who are having a hand
time losing weight. While there is no majic bullet, instead you have to bite the bullet, there are lots of ideas that help some people. Here is my list of helpful ideas: Eat low fat. Fat contains the most concentrated energy at 9 calories per gram, while all carbs and protein have 4 grams. This means you get to eat over twice as much protein or carbs by weight for the same calories as eating fat. Eat high-water and high-fiber foods. Foods high in water are filling, but water has no calories. Drink plenty of diet pop or water while dieting. It's not the same as food, but it gives you a full feeling for a while. High fiber found in lots of vegetables and grains, especially lentils, adds calorie-free food to your diet. Keep busy. That keeps your mind off of food. Sitting around with nothing to do, seems to lead to binge eating. Know your caloric limit and STOP when you get there. Be tough. Exercise. Keep it in a routine. Once you have a routine, you are more likely to get through it. Without a routine, you tend to skip it altogether. Morning works best for me and I don't let hardly anything interfer with my exercise routine. Understand that there are lots of ways to successfully lose weight and keep it off, but you have to stick with it. Calories definitely count, even if you aren't counting them. I always know exactly how many calories I've eaten and how many more I have to reach my quota at any given time in the day. Most of us overeaters have to be a little fanatical about losing and maintaining our weights, because we know we could easily slip back into an overweight condition. Finally, be suspect of any diet that does not limit your calories. Statements like you can eat anything you want are suspect. In order to sell diet books, most authors try to use gimmicks by overstating benefits of certain foods, harmfulness of others, and why their particular diet is so wonderful. dkw |
#2
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Weight management
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#3
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Weight management
On Feb 14, 8:14*am, "Andy q" q wrote:
said... I have a few ideas that might help some people who are having a hand time losing weight. While there is no majic bullet, instead you have to bite the bullet, there are lots of ideas that help some people. Here is my list of helpful ideas: Eat low fat. Fat contains the most concentrated energy at 9 calories per gram, while all carbs and protein have 4 grams. This means you get to eat over twice as much protein or carbs by weight for the same calories as eating fat. Eat high-water and high-fiber foods. Foods high in water are filling, but water has no calories. Drink plenty of diet pop or water while dieting. It's not the same as food, but it gives you a full feeling for a while. High fiber found in lots of vegetables and grains, especially lentils, adds calorie-free food to your diet. Keep busy. That keeps your mind off of food. Sitting around with nothing to do, seems to lead to binge eating. Know your caloric limit and STOP when you get there. Be tough. Exercise. Keep it in a routine. Once you have a routine, you are more likely to get through it. Without a routine, you tend to skip it altogether. Morning works best for me and I don't let hardly anything interfer with my exercise routine. Understand that there are lots of ways to successfully lose weight and keep it off, but you have to stick with it. Calories definitely count, even if you aren't counting them. I always know exactly how many calories I've eaten and how many more I have to reach my quota at any given time in the day. Most of us overeaters have to be a little fanatical about losing and maintaining our weights, because we know we could easily slip back into an overweight condition. Finally, be suspect of any diet that does not limit your calories. Statements like you can eat anything you want are suspect. In order to sell diet books, most authors try to use gimmicks by overstating benefits of certain foods, harmfulness of others, and why their particular diet is so wonderful. dkw Any advice about food and nutrition should be discussed with a doctor. I have... Diabetes (T2) Gout High Blood Pressure (under med control) Bad Cholesterol (getting better) High Triglycerides (coming down) 6'3, 209 lbs. As you can see, my diet is far and away different than most folks. We're all different. Your diet food profile might work for an overweight person with no other health issues. I know how I get fat and I know my health and food requirements and I'm almost down to a "normal" BMI weight. Although I don't agree with that system. I'm not built to weigh less than 200lbs. I got to 195 and people thought I was sick, I was so skinny. Diet and exercise do go hand in hand, agreed! I've gained and dieted and gained and dieted and gained and am dieting again. I had an affinity for rich foods. Finally I got tired of going out to eat at restaurants for several reasons. 1. I could cook the same food at home for less. 2. I didn't have to worry about sanitary conditions. and 3. I could eat as much as I wanted. So what did I do? I bought damn near every kitchen appliance I could and taught myself how to cook and became a gourmet cook!!! I mushroomed back up to 250lbs. Then I'd stop and take it off and then do it all over again. Then last May, I got gout and that changed everything. Then in November I got diagnosed with diabetes and that changed everything even more. I honestly never thought that could happen to me. I knew I'd had high cholesterol and triglycerides and I had high blood pressure since I was in my late teens. It seemed like after I turned 50 my body betrayed me. Now all I can do is try to bring all my health issues under control and keep them that way. I've been in great pain off and on in the past year. And some of it is permanent. I can deal with the gout but nobody ever died of gout. Diabetes can lose you limbs, sight and kill you if you don't take care of it. It's a terrible disease! Now my body has adjusted to a 1,000 - 1,200 calories a day diet and I have meters for everything and they all chart data on my computer for me to glare at. I can see my food intake and nutrition in any number of ways for the last day or the last year. I've become anal about keeping records, can you tell? Taking weight off is always hard and it takes a long time and people can and do get impatient and throw in the towel and give up. I just yo-yo'd straight up and down one too many times. Sometimes I can't believe my heart didn't throw in the towel on me. I've stuck to my diet through this winter, thanks to gout and diabetes and the other issues. Usually I'd fatten up over winter. I dusted off the nordic Track and get a good upper and lower body workout in the comfort of my own home. It's familiar now. My belly is almost gone. I've got some muscle where once there was fat. My blood pressure has improved so that I could cut my meds in half. By May 1st, I figure I'll reach 200 lbs. Switch pant sizes for a third time and maintain. Although I'd rather have twin 1/2 pound grilled bloody rare buffalo cheeseburgers for breakfast, as was my way. But that's just me. Best, Andy Me and my food scale! Media, PA- Hide quoted text - - Show quoted text - Good points. The diet I described worked well for me, especially the high-fiber part. The beauty of weight loss is that there are so many good ways to do it. Funny how people manage to be so unsuccessful though. That just shows how easy it is to overeat. dkw |
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Weight management
On Thu, 14 Feb 2008 10:14:19 -0600, "Andy q" q wrote:
I have... Diabetes (T2) Gout High Blood Pressure (under med control) Bad Cholesterol (getting better) High Triglycerides (coming down) 6'3, 209 lbs. ... Now my body has adjusted to a 1,000 - 1,200 calories a day diet and I have meters for everything and they all chart data on my computer for me to glare at. I can see my food intake and nutrition in any number of ways for the last day or the last year. I've become anal about keeping records, can you tell? 200 pounds, and 1200 calories a day sounds to me like you're not eating enough food a day. A "typical" male needs around 11 calories per pound of body weight to maintain a given weight. This says to me you should be taking in around 2000 to 2200 calories a day. At that intake, your weight would eventually stabilize around 200 pounds. With your current calorie intake, I'd be afraid that your metabolism is a bit wacky due to your body thinking it's starving. I've managed to lose 240 pounds since September of 2006 averaging about 2700 calories a day. My goal is 2400 calories a day, but I rarely make it. Due to my activity level and metabolism, I use a figure of 9.2 calories per pound of body weight. Eventually, I should level off around 290 pounds at my current caloric intake. Of course, the more weight I lose, the better I feel and the more active I become. This will only make things better. -- Zilbandy (602-355-250ish) |
#5
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Weight management
Zilbandy said...
On Thu, 14 Feb 2008 10:14:19 -0600, "Andy q" q wrote: I have... Diabetes (T2) Gout High Blood Pressure (under med control) Bad Cholesterol (getting better) High Triglycerides (coming down) 6'3, 209 lbs. ... Now my body has adjusted to a 1,000 - 1,200 calories a day diet and I have meters for everything and they all chart data on my computer for me to glare at. I can see my food intake and nutrition in any number of ways for the last day or the last year. I've become anal about keeping records, can you tell? 200 pounds, and 1200 calories a day sounds to me like you're not eating enough food a day. A "typical" male needs around 11 calories per pound of body weight to maintain a given weight. This says to me you should be taking in around 2000 to 2200 calories a day. At that intake, your weight would eventually stabilize around 200 pounds. With your current calorie intake, I'd be afraid that your metabolism is a bit wacky due to your body thinking it's starving. I've managed to lose 240 pounds since September of 2006 averaging about 2700 calories a day. My goal is 2400 calories a day, but I rarely make it. Due to my activity level and metabolism, I use a figure of 9.2 calories per pound of body weight. Eventually, I should level off around 290 pounds at my current caloric intake. Of course, the more weight I lose, the better I feel and the more active I become. This will only make things better. Yes, it would appear I'm on a starvation diet but... You didn't mention if you have any major health concerns that complicate your diet, other than reducing. Exercise burned calories sets my caloric intake back more. I follow serving sizes for everything. I even log garlic powder and fresh ground white pepper, etc. The food scale and measuring spoons were a great investment. Another anal part of my dieting. I'd estimate my diet is 90% on target. I do induldge on occasion. This morning my FBG was 107 and blood pressure was 115/70, pulse 58 (without meds). Weighed in at 207lbs. I only weigh in on Friday AMs. I used to weigh in every day but that's so futile. I learned from earlier diets that expecting changes overnight is ridiculous. You lost 240 pounds? That's like almost carrying one of me on your back. Congrats!!! Happy Friday, Andy May 28, 2007: 247 lbs. (start) Feb 15, 2008: 207 lbs. (current) |
#6
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Weight management
On Feb 15, 2:25*am, Zilbandy wrote:
On Thu, 14 Feb 2008 10:14:19 -0600, "Andy q" q wrote: I have... Diabetes (T2) Gout High Blood Pressure (under med control) Bad Cholesterol (getting better) High Triglycerides (coming down) 6'3, 209 lbs. ... Now my body has adjusted to a 1,000 - 1,200 calories a day diet and I have meters for everything and they all chart data on my computer for me to glare at. I can see my food intake and nutrition in any number of ways for the last day or the last year. I've become anal about keeping records, can you tell? 200 pounds, and 1200 calories a day sounds to me like you're not eating enough food a day. A "typical" male needs around 11 calories per pound of body weight to maintain a given weight. This says to me you should be taking in around 2000 to 2200 calories a day. At that intake, your weight would eventually stabilize around 200 pounds. With your current calorie intake, I'd be afraid that your metabolism is a bit wacky due to your body thinking it's starving. I've managed to lose 240 pounds since September of 2006 averaging about 2700 calories a day. My goal is 2400 calories a day, but I rarely make it. *Due to my activity level and metabolism, I use a figure of 9.2 calories per pound of body weight. Eventually, I should level off around 290 pounds at my current caloric intake. Of course, the more weight I lose, the better I feel and the more active I become. This will only make things better. -- Zilbandy (602-355-250ish) Right. For his size, he should lose weight on 2500 cal, even. 1200 cal. would be far too few for someone his size I think, unless his goal were to get to 120 lbs. It could easily be a case of people not estimating calories correctly as well. The 9.2 cal per pound is too small also. It should be well over 10 cal. In fact, the old rule of thumb is that if you multiply your ideal wt. by 10, that will give you a rough estimate of how many calories you should eat to get to that weight. In other words, you would lose weight on 10X your ideal wt. in calories. Personally, I maintain a wt. of 138 pounds, and eat 2025 cal. per day, so I am using 14.7 cal per pound. dkw |
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