Weight Loss Thread

[tdroma98]

59 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. 

 

Great commentary Jnoble! Nutrition & exercise including limiting calorie intake are so important. I dropped 10 lbs by exercising & eating better with smaller portions. Walking the course 4-5 times a week getting exercise is great! As Kenny said food is addicting - but Discipline is the key, especially at an older age (over 60). Not depriving ones self, "moderate & limit ones self" is awesome advice! That advice is why I think the Intermittent fast helps me cope with weight & maintain. Should I want to deviate from the fast one day, it's not difficult to get back on a routine. 

[GolfSpy_KFT]

13 minutes ago, tdroma98 said:

Great commentary Jnoble! Nutrition & exercise including limiting calorie intake are so important. I dropped 10 lbs by exercising & eating better with smaller portions. Walking the course 4-5 times a week getting exercise is great! As Kenny said food is addicting - but Discipline is the key, especially at an older age (over 60). Not depriving ones self, "moderate & limit ones self" is awesome advice! That advice is why I think the Intermittent fast helps me cope with weight & maintain. Should I want to deviate from the fast one day, it's not difficult to get back on a routine. 

100%. It is all about finding a routine that works for you, and being able to stick to it. I love your comment about deviating for one day. I say it at nearly every single one of my education sessions with our diabetes prevention program, "one day, ONE, out of 365, is not going to derail your progress, as long as you get back on track." So many people on weight loss journeys worry about needing to be perfect in exercise and nutrition, that they will have that one day where they have a dessert, or go out to dinner, and the negative self talk creeps in (I'm a failure, I blew it, what's the point now). I try to drive that message home so that they know it is OK to indulge for a day if you need a break for your mental state, so long as you return to what has led to success up to that point the next day.

[tdroma98]

Wish I had consulted someone like you back about 30yrs ago Jnoble ! You nail it! the biggest thing I've learned is taking that day off, so to speak, from dieting. Have that slice of pizza or stromboli. Exercise is not a grind, it's fun & mind clearing.  breaking the bad eating habits - chips, sweets, ice cream is about moderation, if at all.  It's discipline! Finding ways to continue to feel good at 63, walking 18 holes & being able to continue at ages 67, 70 or 75 is a great goal! Thanks for sharing your expertise Jnoble! Happy New Year!!

[Kenny B]

2 hours 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 ).

I'm not sure that I would have changed my eating habits had I not popped positive for Type 2 diabetes.  I'm glad I did though; things are just so much easier to do at 75 without the extra weight.  

I do have one vice that is hard to give up.  You mentioned chocolate; while I like chocolate, I don't crave it... I can do without it.  However, after reading somewhere that dark chocolate is good for you, I frequently make that my dessert... a few dark Herseys Kisses!!  I always preferred dark chocolate anyway.

[RichL85]

Interesting message I received from my trainer a few weeks ago. He must have checked my food logs which included four days of meals from Chipotle, Chick-Fil-A, Starbucks, and Popeyes, because I got a lovely message about how I should spend more time eating home-cooked meals instead of eating out all the time. Not exactly sure how I was supposed to do that while traveling for work? For what it's worth, for the four days, I was under my daily calorie target by a combined 450 calories. A total 2.4% under target across four days. I had to laugh a little bit at the criticism.

After trying many different things along with my wife, it's hard to believe that the thing that worked best *for me* is simply keeping accountable of the majority of my food. I have always had two main issues when it comes to food. One is the fairly typical stress eating. When stressed, I definitely had a tendency to grab random snack foods and mindlessly eat extra calories. The other, and probably the most detrimental since having kids, is that I legitimately have an issue with wasted food. I think that is something that has just followed from my childhood and I have to consciously remind myself not to finish off whatever food my kids leave on their plates after meals. Unfortunately, that stuff can add up fairly quickly. Now that I'm logging food, I don't in the least bit feel guilty if I have a slice of cake or pizza, or whatever it may be. I may have to adjust a few things I eat during other parts of the day, but as long as I'm near my targets by the end of the day, I don't focus too much on how I get there. It has taken a lot of the stress out of food for me, and that has helped a ton.

As far as the numbers go, I'm maintaining weight with a higher calorie intake and just working on gaining some strength right now. I usually end up getting one or two meals a month that my trainer calls a "free meal". The phrase "cheat meal" has a different mental impact than "free" meal for me, so the idea that I can choose to eat whatever I want once in awhile helps to curb those thoughts of falling away from making solid choices the rest of the time. One could probably argue that these free meals are not the way to maximum progress, but at the end of the day, if they help to sustain the long-term progress, I believe there is a place for them. 

[MattF]

A bit of an update.

I joined Weight Watchers last Tuesday because I need to figure some stuff out. So far I've lost 2lbs.

[GolfSpy TCB]

46 minutes ago, MattF said:

A bit of an update.

I joined Weight Watchers last Tuesday because I need to figure some stuff out. So far I've lost 2lbs.

I have been tempted Matt.  I'm very interested in your opinion on the program as you go through.  Success to you, Sir.

[TylorJudd]

On 12/30/2022 at 11:15 AM, Kenny B said:

I'm not sure that I would have changed my eating habits had I not popped positive for Type 2 diabetes.  I'm glad I did though; things are just so much easier to do at 75 without the extra weight.  

I do have one vice that is hard to give up.  You mentioned chocolate; while I like chocolate, I don't crave it... I can do without it.  However, after reading somewhere that dark chocolate is good for you, I frequently make that my dessert... a few dark Herseys Kisses!!  I always preferred dark chocolate anyway.

Hersey is being sued for too much lead and cadmium in their dark chocolate right now...

[tdroma98]

On 12/30/2022 at 2:15 PM, Kenny B said:

I'm not sure that I would have changed my eating habits had I not popped positive for Type 2 diabetes.  I'm glad I did though; things are just so much easier to do at 75 without the extra weight.  

I do have one vice that is hard to give up.  You mentioned chocolate; while I like chocolate, I don't crave it... I can do without it.  However, after reading somewhere that dark chocolate is good for you, I frequently make that my dessert... a few dark Herseys Kisses!!  I always preferred dark chocolate anyway.

Way to go Kenny, losing 75 lbs! Keep it up!! Congrats!

[TylorJudd]

I have something here that may be helpful. For back ground I'm 6' 4" and have always fluctuated between overweight and "healthy". In July of this year I decided to take some health into my own hands and break my diet intake down to the ground and start from scratch. Now I'm not sitting here saying do keto, do weight watchers. I'm saying take charge of your intake. I found some interesting information from Dr. Eric Berg and Dr. Sten Ekberg. They are both Keto fans and push their own stuff, NBD, who doesn't, but they both agree on intermittent fasting. So in July of 2022, I weighed in around 265, 270. I started doing a 16-8 fast with a cup of coffee in the morning as it is allowed. I won't have my first meal until noon, no snacking unless right beside a meal, then dinner between 6-8pm. My first meal of each day is 4 eggs, 3 oz of cheese, 4-5 strips of bacon, or a few pieces of back bacon, arugula, and something to drink. For supper it pork tenderloin, burgers, tacos. 

When you fast, you are training your body to use fat as energy, not carbohydrates. So, my intake is fat based now. My meat comes from a butcher at every chance, the eggs and everything are organic as possible, and vegetables are what they are. I don't eat bread, pasta, or sugar to the best of my ability. But, I sit here now at 239 lbs and I haven't exercised once. I do walk to work and it's probably a kilometer at most but that just started a month ago. Honestly, your intake is holding a key to alot. Take a look on the back of that Kraft peanut butter jar and look for the ingredient maltodextrin. It has a higher glicemic rating than sugar itself. I make sure my beef is regular not lean, I cook with butter and olive oil. Survival experts swear by fat intake is key in the wilderness and there is something there. I am in no way a health or medical professional but someone who believes there is a little more to unlock inside some convoluted messaging regarding our food intake. 

[MattF]

I can't do IF due to my work schedule. I get up around 4.20am and exercise, at work at around 6.45am, lunch at 11 and at my next job at 4.30pm. Get home anywhere between 7 and 9pm, then have something to eat. I have no time to eat between jobs or at my second one.

[Kenny B]

7 hours ago, tdroma98 said:

Way to go Kenny, losing 75 lbs! Keep it up!! Congrats!

Thanks!  But it's only 52 lbs so far.  The 75 is my age!!  I'd like to lose some of that too!!!  

[Kenny B]

10 hours ago, MattF said:

A bit of an update.

I joined Weight Watchers last Tuesday because I need to figure some stuff out. So far I've lost 2lbs.

WW does work.  I went through that program back in the late '70s and lost quite a bit of weight.  Gained it all back after I ran a marathon in 1983 and then gave up running.  I also quit playing in two softball leagues and traveling volleyball comp.  The body got old, and I didn't slow down my eating. I would probably be back on WW if I didn't have success with IF and just cutting down portions.  I like being able to eat whatever I want, and I can deal with not eating as much.

[Kenny B]

5 hours ago, MattF said:

I can't do IF due to my work schedule. I get up around 4.20am and exercise, at work at around 6.45am, lunch at 11 and at my next job at 4.30pm. Get home anywhere between 7 and 9pm, then have something to eat. I have no time to eat between jobs or at my second one.

Eating before bed is the worst for losing weight.  If I were doing IF on your schedule, I would either make lunch at 11 the main meal or skip that and eat before the 4:30pm job.  

I chose eating around 3-4pm since I determined that I can make it to bedtime without being hungry.  I used to wake up wanting breakfast (I used to eat a large breakfast every day when I was working), but after several days that craving went away.  Sometimes I do eat a small breakfast, especially if I have an early morning tee time, but I always eat at the scheduled time later.  I will have a snack occasionally during golf or a couple of hours before the main meal; a protein, veggies, and/or cheese, no carbs.  However, I've found that when I do snack, my body thinks it's getting the main meal and wants more than a snack!!

I don't envy your job schedule.  Good luck with your program!  

[MattF]

18 hours ago, Kenny B said:

I would either make lunch at 11 the main meal or skip that and eat before the 4:30pm job.  

Not happening. I can't go that long without something because I get nauseous and eating before the second job is impossible. I leave my main job at 4 and get to the second one around 4.25, clock in and get on a forklift. I call it 4.30 but it's straight to work when I get there. 

[tdroma98]

17 hours ago, Kenny B said:

Thanks!  But it's only 52 lbs so far.  The 75 is my age!!  I'd like to lose some of that too!!!  

OOPS! Sorry about that! 52lbs is GREAT! Keep it going! LOL!

[caryncgolfer]

Hello!

doing a calorie restriction myself using an app.  The app automatically does all the calculations for you.  Just have to add in all the calories manually from food labels and recipes.  Drink a protein shake with whey once a day too.

First month in has been interesting, everything tightening up and adding muscle.  The weight went down a bit, then up a bit and now heading down.  I read this is pretty normal as Fat cells don’t want to go… etc etc.

going to work on golf fitness next to add some burn.  Pretty sedentary besides running errands and doing stuff around the house.  But the Apple Watch red rings and blue rings always are full.  Guess I should get that green one around more often.

hope ya’lls diets are going well.  

[RickyBobby_PR]

On 1/9/2023 at 6:24 PM, Kenny B said:

Eating before bed is the worst for losing weight.  If I were doing IF on your schedule, I would either make lunch at 11 the main meal or skip that and eat before the 4:30pm job.  

I chose eating around 3-4pm since I determined that I can make it to bedtime without being hungry.  I used to wake up wanting breakfast (I used to eat a large breakfast every day when I was working), but after several days that craving went away.  Sometimes I do eat a small breakfast, especially if I have an early morning tee time, but I always eat at the scheduled time later.  I will have a snack occasionally during golf or a couple of hours before the main meal; a protein, veggies, and/or cheese, no carbs.  However, I've found that when I do snack, my body thinks it's getting the main meal and wants more than a snack!!

I don't envy your job schedule.  Good luck with your program!  

What science do you have to back this up?

[Kenny B]

2 hours ago, RickyBobby_PR said:

What science do you have to back this up?

I have no reference to specific studies.  Lots of doctors will argue the pros and cons of eating before going to bed. and I'm sure that a lot of the effects vary by individual's age and overall health condition.  I'm sure that healthy food at night is fine for some people; I'm also not talking about snacks before bed.  A main meal tends to be the largest meal of the day and contains the most carbs if people haven't eaten much during the day.

I was also stating what my doctor told me based on the diagnosis of Type 2 diabetes last year.  I was not supposed to eat within 3 hours of bedtime.  I monitored my blood glucose levels every day; first thing in the morning, about noon, before my main meal at 4pm and before bedtime.  When I ate later than 4pm, like going out in the evening, my blood glucose levels were much higher before bedtime and subsequently higher in the morning.  

Eating before bedtime can also affect quality of sleep if done regularly...

https://www.sleep.com/sleep-health/eating-before-bed

 

[caryncgolfer]

2 minutes ago, Kenny B said:

I have no reference to specific studies.  Lots of doctors will argue the pros and cons of eating before going to bed. and I'm sure that a lot of the effects vary by individual's age and overall health condition.  I'm sure that healthy food at night is fine for some people; I'm also not talking about snacks before bed.  A main meal tends to be the largest meal of the day and contains the most carbs if people haven't eaten much during the day.

I was also stating what my doctor told me based on the diagnosis of Type 2 diabetes last year.  I was not supposed to eat within 3 hours of bedtime.  I monitored my blood glucose levels every day; first thing in the morning, about noon, before my main meal at 4pm and before bedtime.  When I ate later than 4pm, like going out in the evening, my blood glucose levels were much higher before bedtime and subsequently higher in the morning.  

Eating before bedtime can also affect quality of sleep if done regularly...

https://www.sleep.com/sleep-health/eating-before-bed

 

Dunno what works for everyone.  But I did read a very reputable study that Cottage Cheese / Casein before bed is really good if building muscle.  It digests really slow and feeds the muscle repair/ strengthening process.

[Kenny B]

5 minutes ago, caryncgolfer said:

Dunno what works for everyone.  But I did read a very reputable study that Cottage Cheese / Casein before bed is really good if building muscle.  It digests really slow and feeds the muscle repair/ strengthening process.

Does it work for you?  As I said, everyone is going to be different.  I was specifically talking about foods that will increase sugar levels as our metabolism starts to slow down.  Don't know about cottage cheese, but my eating regimen is specifically oriented to one meal a day and it's normally at 4pm.  If I have snacks, it's protein in the form of nuts mostly and cheese (cottage cheese is on my list) mid-day on the golf course or as a lead up to the main meal. 

[caryncgolfer]

Just now, Kenny B said:

Does it work for you?  As I said, everyone is going to be different.  I was specifically talking about foods that will increase sugar levels as our metabolism starts to slow down.  Don't know about cottage cheese, but my eating regimen is specifically oriented to one meal a day and it's normally at 4pm.  If I have snacks, it's protein in the form of nuts mostly and cheese (cottage cheese is on my list) mid-day on the golf course or as a lead up to the main meal. 

I’ll let you know in 6 months.  I’m one month in to actually counting what goes down the old pelican maw. 
 

I do feel stronger so far.  

[MattF]

I had a win. My average for the week is down 3lbs, I'll take it.

[RickyBobby_PR]

11 hours ago, Kenny B said:

I have no reference to specific studies.  Lots of doctors will argue the pros and cons of eating before going to bed. and I'm sure that a lot of the effects vary by individual's age and overall health condition.  I'm sure that healthy food at night is fine for some people; I'm also not talking about snacks before bed.  A main meal tends to be the largest meal of the day and contains the most carbs if people haven't eaten much during the day.

I was also stating what my doctor told me based on the diagnosis of Type 2 diabetes last year.  I was not supposed to eat within 3 hours of bedtime.  I monitored my blood glucose levels every day; first thing in the morning, about noon, before my main meal at 4pm and before bedtime.  When I ate later than 4pm, like going out in the evening, my blood glucose levels were much higher before bedtime and subsequently higher in the morning.  

Eating before bedtime can also affect quality of sleep if done regularly...

https://www.sleep.com/sleep-health/eating-before-bed

 

So eating late at night has no real impact on weight loss. Weight loss, weight gain or weight maintenance all comes down to energy balance.

want to lose weight eat less calories. Want to gain weight eat more calories than you burn. Want to maintain weight have calories burned and calories consumed be the same.

What eating late at night will do is possibly have an effect on what the scale shows in the morning for a person. If someone is used to eating at 7pm and weighing themselves at 6 or 7 am and they eat at say 9pm and weights themselves at the same time they normally do the scale may reflect a higher weight. It doesn’t mean the person gained weight or body fat, it’s just that the body hasn’t had enough time to process and digest the food. 

Heres some unfortunate truth. Most doctors have no idea what they are talking about when it comes to nutrition. It’s a shame because many people rely on their doctor to be the expert and they just aren’t.

A nutrition or dietician are the experts you want to listen too when it comes to actual nutritional advice. Many of them understand bloodwork and how to work with a person who has any number of medical issues like diabetes. 

11 hours ago, caryncgolfer said:

Dunno what works for everyone.  But I did read a very reputable study that Cottage Cheese / Casein before bed is really good if building muscle.  It digests really slow and feeds the muscle repair/ strengthening process.

Casein protein is a good source of protein to eat at night. It’s not necessary but if one was going to eat something before bed this would be a good choice.

[alfriday101]

https://apple.news/AmXdptGOcS52vmn1UU6UZiA

 

 

 

[Kenny B]

15 minutes ago, RickyBobby_PR said:

What eating late at night will do is possibly have an effect on what the scale shows in the morning for a person. If someone is used to eating at 7pm and weighing themselves at 6 or 7 am and they eat at say 9pm and weights themselves at the same time they normally do the scale may reflect a higher weight. It doesn’t mean the person gained weight or body fat, it’s just that the body hasn’t had enough time to process and digest the food. 

And that's the point... if this is done regularly, foods with sugar and carbs will be processed faster and stored as fat.  People who routinely eat late typically eat more than they should. If they are late sleepers or don't have an active lifestyle, that's when weight gain can occur.

[kylebennett006]

I love this topic and it's something I work at constantly. Key things I've learned that work for me:

• Diet is more important than exercise when it comes to losing weight. To lose weight, calories in < calories out. To gain weight, calories in >calories out. If adding muscle is important to your weight gain, I found that adding whey protein shakes to a high protein diet along with consistent, focused weightlifting was the key.
• I don't need to exercise for an hour every day to get into shape or lose weight. I exercise for about 20-45min on most days and as long as I'm paying attention to bullet #1, I will lose weight and tone-up. Not sure how important this is for others, but for me, I have to mix up the workouts and do something a little different each day. I mix the Peloton bike with all the other class types (Shadowboxing, cardio HIIT, strength training, etc.). A group of friends and I have a text thread where every month we select a daily workout and we check in daily to see who has completed it. It provides some accountability. Workouts are usually simple. 100 pushups + something cardio, for example.
• Alcohol calories are major culprits to weight gain. I consume more alcohol calories in the summer and that tends to be when I gain weight. Whenever I drink less often, there seems to be a correlation to weight loss.
• Drink more water. The benefits offered by high water intake are countless.
• I've replaced all late night, post-dinner snacking with a high-protein, meal-replacement type shake. Recipe, for those interested:
  • 12oz water
  • 1.5 cups of ice
  • 1T peanut butter
  • 1 scoop of meal replacement (I use this)
  • 1 scoop of lean protein/fat burner (I use this)
  • Cocoa concentrate (for flavor, I use this)
  • Blend high speed for 1min
• Allow yourself some cheating. When I tried to cut every "bad" food item out of my diet, I failed miserably. I found that being able to look forward to those cheat days made keeping the sensible stuff around a lot longer. Everything in moderation. I still eat pizza. I still drink old fashioneds. I still eat ice cream. Just in moderation. Remember, calories in < calories out will lead to weight loss.

I'm always looking for tips and strategies at keeping the sensible diet and exercise going, so if anyone has anything to add, I'd love to hear it!

[pjaxx88]

Hi Matt,

I haven't lost a load of weight as I've been a bit of runt most of my life but I have been on journey for 2 and bit years. 

#1 bit of advice I can give you is get up and exercise.

Don't matter how you feel, tired, rough, cold, weather is rubbish (I am in Scotland so we like to talk weather). I got lazy with COVID restrictions and had no motivation before commiting to getting up 5/7 days and doing something for 30 or 45mins. 

#2 Get some strength training into your routine, anything that gets you legs working, biggest muscles get the fire going.

#3 Eat whatever you want, so long as it is natural and plenty of protein to keep hunger away.

 

Within the first year, no lie I added 10 yards to every club by being fitter and stronger.

[Tommy E]

The most important habit of losing and maintaining your weight…weighing yourself daily! Always weight yourself at the same time each day!  By weighing yourself daily, it will prevent you from gradually gaining the weight back over time!  Habits are important!

[Richard Fahrney]

First thing to do is learn how to read a food label. Second consult with your physician if you are on any medications before going on any change in your diet. Do not go on a diet. Do a lifestyle change. Diets are a temporary change. Start with a Mediterranean change first and then adjust from there. Good luck.