Weight Loss Thread

[MattF]

Not much happening here. Still steady, which is not where I want to be. 

I'm going to incorporate kettlebell swings into my lunchtime workout.

[GolfSpy TCB]

I have gone the wrong direction over the past 3-4 months.  Put on about 10 pounds, rather than losing them... so that puts me at about a 20 pound delta.  I am going to try to be more diligent between now and my nemesis.... Christmas.   Also, now that the temp has come down a little, I am endeavoring to walk the course vs. ride when I go...   It is a constant battle. 

[ED13]

The last 8 months I have lost approximately 15 pounds, almost all body fat.  I was around 18-20% body fat at 6'2", 210lbs.  Until my late 20's body fat numbers were around 10-12%.  At 51 now around 12-14% currently.  

Changed some of my eating habits.  Always ate seafood at least twice per week but now at least once per day.  Protein numbers for seafood are high without the calories of red meat.  Protein makes you feel full.

I now fast 16 hours a day.  First meal of the day is 2pm and my eating window lasts 8 hours.  I will eat 3-5 meals spaced out so I am never hungry over this time.  Each meal will have a protein source.  I continuously drink water all day which will also make you feel full.  Always drink a large glass of water before I eat.

Back to my high school weight with a 44" chest and 33" waist.

 

I do not believe in losing weight too quickly.  This can lead to a higher loss of muscle which will lead to a slower metabolism.  You want to lose as much fat as possible not muscle.  Especially as you get older.  At my age I am lucky to build 1-2 pounds of muscle per year naturally.  I also do not believe in taking any form of gear.  Not worth the long term side effects.

At 40 had an injury which kept me from walking properly for 3.5 years.  I stopped weighing myself at 243lbs and my 38 pants which fit at the time later started bursting at the seams.  As I started to slowly get mobile again and eating a little less food each day I dropped to 197lbs in 2 years.  The sub 200 was just to see if I could do it and found 210 was good at the time and easy to maintain.

[RichL85]

Changing up my workouts and calories starting next week. Going from 3 days in the gym to 4. Over the last month or two I have slowly gone from around 2000 calories up to a little over 2400 and most days it feels like eating too much. Weight loss has slowed down, and I'm OK with that. Trying to focus more on recomposition rather than losing weight. It will probably continue to drop a little, but that's not the main focus anymore. Went from 265 to 205 in a year with the program I've been with, now sitting right around 203, which was the lowest I can remember ever being, and that was back 15 years ago. 

[Tom the Golf Nut]

I have found the miracle weight reducing program.

Sell your house, find and buy another and move yourself. I am now an overachiever. My goal was to go from 192 to 175. Which I thought was unrealistic for me. I haven't seen 175 for about 30 years. I weighed in the other day, and I was at 168.

Amazing what stress and constant motion for weeks on end can do for your waistline. 

If I ever move again, I will hire packers and movers and gain 10 pounds! 

[Rickp]

4 minutes ago, Tom the Golf Nut said:

I have found the miracle weight reducing program.

Sell your house, find and buy another and move yourself. I am now an overachiever. My goal was to go from 192 to 175. Which I thought was unrealistic for me. I haven't seen 175 for about 30 years. I weighed in the other day, and I was at 168.

Amazing what stress and constant motion for weeks on end can do for your waistline. 

If I ever move again, I will hire packers and movers and gain 10 pounds! 

Yup I know that one well.  Did the move when I was in my late 30’s.  Moved again but to FL had professional movers.

[ED13]

Mid November I stopped fasting.  Decided to start a small bulking period.  Looking to gain 5-10 pounds by the end of March with the hopes of gaining a bit more muscle.  I am always more active form spring to fall so there should be no problem dropping some extra weight.

In order to gain the weight I have started eating 5-6 meals per day.  Each meal is slightly smaller with a lot of protein (mostly seafood) and vegetables.  If I feel hungry any time during the day I eat fruit.  I do not count calories, weigh myself every day and base my eating habits on the scale over time.

Back to lifting weights 6-8 times per week, two muscle groups per session.  Shorter workouts helps reduce systematic fatigue for me.  After each workout I walk around 15-20 minutes carrying a 50 lbs slam ball on my shoulder.  Try to get at least 45 minutes in the pool each week.

Will be picking up a Concept2 BikeErg this week.  This will allow me to get more steady state cardio each day.  If I want to watch TV or a movie I might as well get some exercise in at the same time.

[Kenny B]

Back in September I weighed 209... today 203; down from 260 from August 2021.  Still on the intermittent fasting regimen, One Meal A Day at ~4pm with a few mods.  Sometimes I will eat breakfast; eggs, meat and cheese, maybe a piece of bread.  I don't count calories, I don't restrict my foods, except I avoid sugar.  I eat some carbs but not a lot, mostly pasta.  I have never drank sodas, diet or otherwise, and I have cut out beer except for an occasional Ultra when we eat out.  I will have a bourbon before dinner once in awhile, and last night a glass of red wine with dinner... the recipe called for 3 tablespoons of red wine!!  

Doing daily stretching and golf swing exercises.  SuperSpeed training initiated again.

The size 38 pants I bought last summer are way to big; went from 44 to 40 to 38.  Now I have to order size 34.  I bought shorts late last summer, but I will need to get more before my January trip to Phoenix.  

[MattF]

I'm still a fat bastard but I'm working on it.

[GolfSpy TCB]

On 12/19/2022 at 11:55 AM, MattF said:

I'm still a fat bastard but I'm working on it.

After the stress and distractions through the holiday season - and my habit of dealing with stress and anxiety through eating... I have started moving back toward that moniker... 

Re-dedicating toward my healthy self on January 3rd (Not January 1st - since most diets fail that are started on Jan 1st... and not on Monday Jan 2nd, since the 2nd most diets fail that start on Mondays... I'm just playing the statistics  ).  

[Kenny B]

I managed to only gain 4 lbs this week after Christmas and my wife's birthday.  I should be able to drop that by next week.  Then I need to lose a few more before we start our 2 week golf trip to Phoenix in mid-January, which mostly involves eating out and drinking beer!  

[GolfSpy TCB]

5 minutes ago, Kenny B said:

I managed to only gain 4 lbs this week after Christmas and my wife's birthday.  I should be able to drop that by next week.  Then I need to lose a few more before we start our 2 week golf trip to Phoenix in mid-January, which mostly involves eating out and drinking beer!  

I have considered the intermittent fasting approach... your success has me considering it again.  How do you manage energy levels on days when you are out on the course before your meal?   

2 Weeks in Phoenix?  That will be a blast!!  Hope to see a few pics from your trip!

[tdroma98]

29 minutes ago, Golfspy_TCB said:

I have considered the intermittent fasting approach... your success has me considering it again.  How do you manage energy levels on days when you are out on the course before your meal?   

2 Weeks in Phoenix?  That will be a blast!!  Hope to see a few pics from your trip!

I've been doing the intermittent fasting for a couple of years now and really don't have an issue with energy.  Just got back from walking 18 this morning (3 days in a row).  I usually start my eating around 11am and do not eat anything after 8pm.  Relatives in town for holiday so indulged in pizza last night & stopped eating at 8pm.  First couple of weeks into fasting was tough, however, I learned that carbonated water - no sugar at around 10am helped with quenching appetite, including "Ice" flavored carbonated water. If you do undertake the diet & a coffee drinker - make sure if you drink coffee or beverages before your eating start time, no sugar or creamer. I have my four cups of coffee before 11 LOL, black.  Weight has stayed consistent through holiday, even while indulging a couple of days.  On the course, if playing after 11am, I take a banana or apple & nuts - walnuts or pecans.  some times a peanut butter & jelly sandwich, enough to keep the energy. Good Luck! 

[Jnoble89]

It is awesome to read about everyone's successes on this thread and the different ways it is approached. I am the employee health and wellness coordinator at the hospital I work at, and also am in charge of a community wellness education program that focuses on helping individuals prevent or delay the risk of developing Type 2 diabetes through lifestyle changes to nutrition and exercise. I am in no way preaching from the pulpit and not intending to lecture anyone on how to approach YOUR weight loss journey. But with participants in our programs, a couple key factors to sustained success are almost always present. The first one is keeping a food and exercise log. Now, I completely understand that success can be found without tracking calories, so it is not the be all end all, but IMO and experience, it helps with accountability and realizing how many calories you are taking in. Often times calories in things like beverages and dressings are overlooked because we simply just don't think about it. 

One of the other biggest factors, and what I personally believe is crucial, is making sustainable changes instead of following a specific "diet" regimen. Unless you have a will of steel, fad diets or diet trends are very hard to sustain over a long term period. I'll never tell anyone they need to completely remove something from their dietary regimen unless it is absolutely, 100% detrimental to their long term health. For example, if you're someone that loves chocolate, moderate and limit your consumption so that you can still enjoy it. If you try to eliminate something you truly love and enjoy eating, it almost always backfires down the road (again, unless you have a will of steel that I do not possess ).

[GolfSpy TCB]

9 minutes ago, tdroma98 said:

I've been doing the intermittent fasting for a couple of years now and really don't have an issue with energy.  Just got back from walking 18 this morning (3 days in a row).  I usually start my eating around 11am and do not eat anything after 8pm.  Relatives in town for holiday so indulged in pizza last night & stopped eating at 8pm.  First couple of weeks into fasting was tough, however, I learned that carbonated water - no sugar at around 10am helped with quenching appetite, including "Ice" flavored carbonated water. If you do undertake the diet & a coffee drinker - make sure if you drink coffee or beverages before your eating start time, no sugar or creamer. I have my four cups of coffee before 11 LOL, black.  Weight has stayed consistent through holiday, even while indulging a couple of days.  On the course, if playing after 11am, I take a banana or apple & nuts - walnuts or pecans.  some times a peanut butter & jelly sandwich, enough to keep the energy. Good Luck! 

Thanks for the comments and experiences TDR.  4 cups of coffee before 11?  I am on my 2nd pot by then.  haha.  

[tdroma98]

Actually If I'm walking 18 in the morning, I have 1 cup of coffee (black) before I leave the house & take a 20 oz container of black coffee for the front 9. 

[GolfSpy TCB]

2 minutes ago, Jnoble89 said:

It is awesome to read about everyone's successes on this thread and the different ways it is approached. I am the employee health and wellness coordinator at the hospital I work at, and also am in charge of a community wellness education program that focuses on helping individuals prevent or delay the risk of developing Type 2 diabetes through lifestyle changes to nutrition and exercise. I am in no way preaching from the pulpit and not intending to lecture anyone on how to approach YOUR weight loss journey. But with participants in our programs, a couple key factors to sustained success are almost always present. The first one is keeping a food and exercise log. Now, I completely understand that success can be found without tracking calories, so it is not the be all end all, but IMO and experience, it helps with accountability and realizing how many calories you are taking in. Often times calories in things like beverages and dressings are overlooked because we simply just don't think about it. 

One of the other biggest factors, and what I personally believe is crucial, is making sustainable changes instead of following a specific "diet" regimen. Unless you have a will of steel, fad diets or diet trends are very hard to sustain over a long term period. I'll never tell anyone they need to completely remove something from their dietary regimen unless it is absolutely, 100% detrimental to their long term health. For example, if you're someone that loves chocolate, moderate and limit your consumption so that you can still enjoy it. If you try to eliminate something you truly love and enjoy eating, it almost always backfires down the road (again, unless you have a will of steel that I do not possess ).

Words of wisdom Jnoble.  Always welcomed and well received.  My weight loss journey (as outlined WAY back in this thread) started at 343 lbs., and found success in pretty much the way you outlined above.  I tracked my diet through MFP, and it helped me manage my caloric intake toward a daily target.  After being BELOW my target weight pre-covid (lost muscle in the process) and now gaining back too much weight over the past year, I have about 30 lbs to lose for my goal weight.  I mentioned on the golf pants thread, that for me... refined sugar and added salt are my gateways to bad choices - the more I intake... the more I crave... so my goal is to manage those along with getting enough lean proteins.  The result becomes a pretty healthy diet with a lot of fresh and whole foods.  Some smart carb choices and I think I can get to my goal pretty easily.  But I agree tracking meals and exercise is great for accountability... as is using this thread to post progress  

[Jnoble89]

2 minutes ago, Golfspy_TCB said:

Words of wisdom Jnoble.  Always welcomed and well received.  My weight loss journey (as outlined WAY back in this thread) started at 343 lbs., and found success in pretty much the way you outlined above.  I tracked my diet through MFP, and it helped me manage my caloric intake toward a daily target.  After being BELOW my target weight pre-covid (lost muscle in the process) and now gaining back too much weight over the past year, I have about 30 lbs to lose for my goal weight.  I mentioned on the golf pants thread, that for me... refined sugar and added salt are my gateways to bad choices - the more I intake... the more I crave... so my goal is to manage those along with getting enough lean proteins.  The result becomes a pretty healthy diet with a lot of fresh and whole foods.  Some smart carb choices and I think I can get to my goal pretty easily.  But I agree tracking meals and exercise is great for accountability... as is using this thread to post progress  

Absolutely, and it sounds like you've made some incredible process, congrats TCB! I am a sweet cravings guy myself. Easily my biggest downfall. I have always had the biggest challenge with the nutrition side of things. Exercise for me is no problem because it has been a part of my routine for as long as I can remember, even back to middle/high school days. Making the correct food choice is much harder for me to do, even though I know what I should be doing. I've found some recipes on YouTube for things like protein powder based brownies that can help me get my "fix" on sweet cravings, even though they aren't as satisfying. Getting enough protein every day takes a lot of work! I didn't know this thread existed before today, but as a health professional I LOVE seeing a thread like this. Just another reason to love the MGS forum and community even more! 

[Kenny B]

1 hour ago, Golfspy_TCB said:

I have considered the intermittent fasting approach... your success has me considering it again.  How do you manage energy levels on days when you are out on the course before your meal?   

2 Weeks in Phoenix?  That will be a blast!!  Hope to see a few pics from your trip!

Once you get past the first couple of weeks, it's not too bad.  Like I said though I don't do a strict one meal a day (OMAD).  I got started on it listening to the OMAD podcast.  I chose late afternoon because it was close to our major evening meal and it was easy to get to bedtime without eating anything.  I was always a breakfast person, so it was tough to get though the morning at first.  

As for on the golf course, my wife always brought snacks; usually nuts, cheese, maybe a banana.  Drink lots of water; the more you drink, the less hungry you feel.  I have to watch my blood sugar; doesn't get too low if I don't eat, so that helps.

Best of luck in your journey.  Food is about as addicting as drugs and nicotine IMO!!

[GolfSpy TCB]

13 minutes ago, Kenny B said:

 Food is about as addicting as drugs and nicotine IMO!!

100%!