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

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

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

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)

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)

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