LIVIN' LARGE: Minimizing yourself and maximizing your life!When you have over 100 pounds to lose it can seem impossible to get started in the right direction.
Just for my curiousity, and well being, and motivation, how many of you have lost, let's say 50 lbs and up the correct way in accordance with principles on this forum?
I am hard pressed to find many people, yet I know they are out there. When I have asked some people a common answer is, I lost it the wrong way, now I know better.
And did it take you a very long time, let's say a couple of years?
This clean eating, lifting thing seems to take forever . It makes the most sense for getting fit and healthy. I just want to forecast some realistic goals for the next three months.
I've lost and kept off approximately 50 lbs for the last 2.5 years. It's not easy but I would rather do it slow and steady and win the race then fast and quick and not change the underlying foundation that lead to the problem in the first place.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
I went from 235 to 220 or so by eating slightly less (500-1000) than maint and exercising (jogging and biking). No weights. Calorieking.com was my tool of choice.
At around 220, I started lifting weights and still jogging. 500-1000 deficit.
At 195, I bought my first book (Testosterone Advantage Plan) and started the more serious/organized/planned out weights and slowing down on the cardio.
I got down to 165 with TAP (above) and Turbulence Training.
Since then, it's been waves of adding muscle and dropping fat back up to 190 and waaay leaner than I was at 165.
5 years now. So I think it's permanent.
BTW, people who don't make it permanent, don't care to do so. Maybe they set the wrong expectations for themselves. Maybe they were sad and thought that being skinny would fix that. When it doesn't, they eat up, because food was what they looked at to make them happy in the first place.
There's nothing magical about slow and steady, except for a couple of things. We can debate how trivial they are, I guess.
1. It teaches you good habits. A dramatically low diet that gets you there overnight teaches you nothing about good eating habits. A slow and steady diet makes you suffer a little less, but for far longer. You get use to it and/or find strategies that help you cope.
2. Because slow and steady sucks so much for so long, only someone who really wants it will do it and stick with it. Since they wanted it that badly, they tend to stick with it afterwards, too.
There's nothing magical about slow and steady, except for a couple of things. We can debate how trivial they are, I guess.
1. It teaches you good habits. A dramatically low diet that gets you there overnight teaches you nothing about good eating habits. A slow and steady diet makes you suffer a little less, but for far longer. You get use to it and/or find strategies that help you cope.
2. Because slow and steady sucks so much for so long, only someone who really wants it will do it and stick with it. Since they wanted it that badly, they tend to stick with it afterwards, too.
So true, so true. I just don't hear very many people talk about it at all. It is so rare. It is definitely unpopular. I am on the 2.5 lbs a month plan LOL! I am thinking, heck, that is TOO slow LOL! I did not start out with a fast loss, I have never been able to do that. I even only lost 7 lbs on South Beach but that took me weeks! And I quit after 6! Everyone else around me dumped the weight.
Who in their right mind goes into something like this, intending to work harder than you ever worked before, and losing less then hundreds of people around you.
I guess the only thing that keeps me coming back are the words, forever, permanent, never again. If I only have to do this once, then never again, how cool is that!
I did. I posted my "heaviest" picture in my log, but this is me at 215:
Spring of 2002, I started working out. I got down to 160 after months of cardio & weight lifting (took about 6-8 months, if I remember correctly). Granted, I stuck to the weights machines so I don't think it was "ideal" weightlifting but it worked. I noticed, through the months of exercising, that when I left the weights out, my weight loss slowed. About 2 years after my start, I was down to 150. I've gone between 150 and 165 since then, and am now about 148 and moving downward. I plan to stay under 155 for the rest of my life. Maybe even under 150.
I've kept the weight off for years by eating a lot better than I did (portion control, mostly - no seconds unless it's salad/veggies) and finding ways to stay active. I've also found that, in trying various things like yoga and running, I enjoy weightlifting the most.
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
I lost 45# pretty much the 'right way' and I have kept it off four years. It took me six months. My eating wasn't 100% 'clean' at first, but I stuck to no less than 1500 calories with a cheat day on Saturdays, body for life style. Started doing weights about month #2, same with HIIT-like cardio. I love food too much to starve and I wasn't in a hurry.
I did the crash diet thing when I was a teen (25 years ago) - who didn't? :P
It sure feels slow when you're losing the weight the "right way" but once it's gone and it's been years since you were there, you forget how long it took and how hard it was and how discouraged you'd get at times, etc. Hope you're feeling encouraged that others have done it the right way and kept it off, musclemom
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
It sure feels slow when you're losing the weight the "right way" but once it's gone and it's been years since you were there, you forget how long it took and how hard it was and how discouraged you'd get at times, etc. Hope you're feeling encouraged that others have done it the right way and kept it off, musclemom
I've gone from 354 to about 240/mid 230's by lifting 3x a week, and spinning 2x week, starting in May '05. My weight hasn't changed much in about a year, but I'm told that I look thinner/smaller, so I'm hoping I'm losing fat.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I've gone from 354 to about 240/mid 230's by lifting 3x a week, and spinning 2x week, starting in May '05. My weight hasn't changed much in about a year, but I'm told that I look thinner/smaller, so I'm hoping I'm losing fat.
I saw your pics . You are doing great. I didn't know if you started out right from the get go or not.
The thing I notice the most is people starting out with some crazy diet and losing gobs of weight and picking up better habits along the way. So I can never assume they started out doing the correct things. Some people will say I lost 100 lbs in a year. I used to assume that was through exercise and a clean diet. I don't think that is necessarily so anymore.
I saw your pics . You are doing great. I didn't know if you started out right from the get go or not.
The thing I notice the most is people starting out with some crazy diet and losing gobs of weight and picking up better habits along the way. So I can never assume they started out doing the correct things. Some people will say I lost 100 lbs in a year. I used to assume that was through exercise and a clean diet. I don't think that is necessarily so anymore.
Nope, I started out ok from the get go. Started with machines and the elliptical, to free weights and spinning, then to NROL and spinning. and currently with a personal trainer, and spinning.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Nope, I started out ok from the get go. Started with machines and the elliptical, to free weights and spinning, then to NROL and spinning. and currently with a personal trainer, and spinning.
Well, I started out badly the first time. At 407 I was shocked at the weight (hadn't stepped on a scale that would give me a weight in years). I wasn't quite sure what to do, and decided I just needed to start something. I went low-fat vegetarian as I tried to shake my bad habits out. If I did the drive-thru, it was a veggie burger and a salad, with my own low-fat dressing. I would joke that it was 'no meat, no fat, no sugar', but it wasn't really a great diet. Of course it worked, since even eating tons of veggies, fruit, and soy, I was eating fewer calories. I didn't exercise, although I had a job that allowed me to be active. I spent more time on the production floor, instead of my desk, which was actually good for my job. I think I lost about the first 100 pounds that way. That covers most of 2004. I even went on a cruise at the end of the year (food galore) and came back at the same weight after 3 weeks. Oh, just looked, it was 3 pounds lighter.
The real problem was that I hadn't managed to learn a way of eating I could maintain. I tried South Beach, which was way too much meat for me (after staying away from it for a year). I also started 5-day a week cardio. Over the next 5 months I only lost about 17 pounds, although I did lose inches, and I felt good. Of course, looking back at the food logs I started keeping at that point I was eating badly. I was still just under 300 pounds and eating under 1400 cals on average. Again, looking back it was 800 some days and 2000 others. Eventually I got an infection that I couldn't fight and ended up in the hospital (summer 2005).
The long and the short of it is that by the fall of 2007 I had slipped into better food choices, but just too much of it. December I was back to 358.2 (finally bought a home scale I could get a number on it), and decided I had to find a better way to live. I decided on calorie counting this time, with an emphasis on less junk, more quality foods. And I started with a higher daily intake (about 1800). In January when I went back to using the treadmill I put the calorie count up (about 2000), but found that wasn't quite enough so went to about 2100 in Feb. Now I'm doing 2200 and 2600 on lifting days.
Some weeks I lose weight, some weeks I don't. Once a month I'm usually up a pound or two (the women will know what I mean). I think I've found a way that works for me, but ask me the same question in a couple of years (when I reach my goal) and maybe again in 5 years (to see if I've maintained it).
It's not easy, and it's not fast. And if I keep up the same general loss it will be close to the end of May before I even get below 300 again. I have noticed that this time I'm not cheating, or going off plan, as I did in the past. I'm hoping that's a good sign.
Ack, I saw your post on your log and you sound like you're having a bad day. Motivation is not my strong suit. Heck, I don't even motivate myself. I just commit to eating to plan every night when I sit down and work out tomorrow's meals. I'm still not sure how I make myself exercise every day. Those who have always exercised may not understand how hard it can be to force your big old overweight frame into movement each day.
I think I've found a way that works for me, but ask me the same question in a couple of years (when I reach my goal) and maybe again in 5 years (to see if I've maintained it).
I think we'll always find ways to do it better. Either something that makes each day easier to get through, or has better results (which might amount to the same thing).
You have a good attitude about this. Expect to have to change things up and you won't be surprised.
Quote:
Originally Posted by realcdn
I'm still not sure how I make myself exercise every day. Those who have always exercised may not understand how hard it can be to force your big old overweight frame into movement each day.
Hopefully, you'll develop a habit of exercise and learn to love it. I used to sit on my ass all day and never exercise. My dirty little secret is that, nowadays, I sit on my ass all day AND exercise. It's like a switch. Either one or the other.
I love exercise now, but I'm lazy at heart. Once I get moving, I can move for a long time. I look forward to the gym, but it wasn't always like that.
Well, I started out badly the first time. At 407 I was shocked at the weight (hadn't stepped on a scale that would give me a weight in years). I wasn't quite sure what to do, and decided I just needed to start something. I went low-fat vegetarian as I tried to shake my bad habits out. If I did the drive-thru, it was a veggie burger and a salad, with my own low-fat dressing. I would joke that it was 'no meat, no fat, no sugar', but it wasn't really a great diet. Of course it worked, since even eating tons of veggies, fruit, and soy, I was eating fewer calories. I didn't exercise, although I had a job that allowed me to be active. I spent more time on the production floor, instead of my desk, which was actually good for my job. I think I lost about the first 100 pounds that way. That covers most of 2004. I even went on a cruise at the end of the year (food galore) and came back at the same weight after 3 weeks. Oh, just looked, it was 3 pounds lighter.
The real problem was that I hadn't managed to learn a way of eating I could maintain. I tried South Beach, which was way too much meat for me (after staying away from it for a year). I also started 5-day a week cardio. Over the next 5 months I only lost about 17 pounds, although I did lose inches, and I felt good. Of course, looking back at the food logs I started keeping at that point I was eating badly. I was still just under 300 pounds and eating under 1400 cals on average. Again, looking back it was 800 some days and 2000 others. Eventually I got an infection that I couldn't fight and ended up in the hospital (summer 2005).
The long and the short of it is that by the fall of 2007 I had slipped into better food choices, but just too much of it. December I was back to 358.2 (finally bought a home scale I could get a number on it), and decided I had to find a better way to live. I decided on calorie counting this time, with an emphasis on less junk, more quality foods. And I started with a higher daily intake (about 1800). In January when I went back to using the treadmill I put the calorie count up (about 2000), but found that wasn't quite enough so went to about 2100 in Feb. Now I'm doing 2200 and 2600 on lifting days.
Some weeks I lose weight, some weeks I don't. Once a month I'm usually up a pound or two (the women will know what I mean). I think I've found a way that works for me, but ask me the same question in a couple of years (when I reach my goal) and maybe again in 5 years (to see if I've maintained it).
It's not easy, and it's not fast. And if I keep up the same general loss it will be close to the end of May before I even get below 300 again. I have noticed that this time I'm not cheating, or going off plan, as I did in the past. I'm hoping that's a good sign.
Ack, I saw your post on your log and you sound like you're having a bad day. Motivation is not my strong suit. Heck, I don't even motivate myself. I just commit to eating to plan every night when I sit down and work out tomorrow's meals. I'm still not sure how I make myself exercise every day. Those who have always exercised may not understand how hard it can be to force your big old overweight frame into movement each day.
Keep going Kelly, it is possible. Really it is.
realcdn, I think you are pretty impressive myself!
realcdn, I think you are pretty impressive myself!
That's the thing though Kelly, I don't. I'll be far more impressed when I'm lower than 282. However, there will always be a voice in my head that reminds me I was there before and if I'd worked harder (or better) I'd be done by now. I do remind myself that I cannot change the past, but I can affect the future.
I do think it's about finding something you can stick with and just plodding on. No matter if it's a good day, or a bad day, or a horrible day. There are days when I feel I can't do it, but they are fewer than they've been in the past. I also try not to compare my progress with anyone else's (which is hard to do) especially on the weight loss front. That will drive you completely nuts.
Hopefully, you'll develop a habit of exercise and learn to love it. I used to sit on my ass all day and never exercise. My dirty little secret is that, nowadays, I sit on my ass all day AND exercise. It's like a switch. Either one or the other.
I'm glad to hear you say that. I think that's my secret too. I love to play on the computer, sit on the couch and watch tv. When the warmer weather comes I will work outside, but I'll also take lots of time outs on the patio. I sometimes thing I only do my exercises each day SO I can do little for the rest of it.
Back in 1999, I lost 62 pounds in a year. I did weight machines, swimming, water aerobics, Nordic Track ski machine and walking. I ate pretty clean, lower fat, higher carb at the time. Lots of veggies. Probably not enough protein and what protein I did eat was too processed. Things like lean sausage and salmon burgers. Did an enormous cheat meal at my favorite salad bar once a week. Calorie deficit was on the smaller side... I ate between 2200-2400 calories a day.
Most weeks I lost a pound, some weeks I'd get nice surprises like oh, 3 pounds.
I got support from Usenet... where I also met the nice guy I eventually married. Yeah, online, long distance relationships CAN work!
Then, just after I got under 200 pounds, my mom died unexpectedly. OK, I knew Dad would leave us, he had a malignant glioblastoma... but it never occurred to anyone that we'd lose Mom. That just totally threw me. I lost all my good habits and went back to eating crap and not exercising. So I did not keep the weight off, I gained every single blasted pound back. There was a lot of stuff that year... job problems, my garden destroyed in a windstorm, my landlady asking me to move so she could use my apartment for a relative, my cat's best friend kitty dying. Then, after I'd settled a bit, losing my cat for six long weeks. During which I got proposed to. Kitty was then found! But I had to start planning a cross country move. And wedding. And so on and so forth until things were more settled and I could try to seriously lose the weight again, which I started in October 2006 when I hit my high weight of 262 for the second time.
Made some mistakes and wasn't too good about following my plan for a while there, and fell off the wagon badly last fall, but bit by bit, I'm building this into a change for the better. Anyway, I'm at 37 pounds gone so far. It's going slow, but it is going and at the same time, I am getting fitter.
I try not to set myself weight loss/time goals... I've learned that is an exercise in sheer frustration. The goals I set are around eating and exercise and other relevant behaviors like doing girth measurements. I figure if I can get those down into concrete habits, the rest will eventually follow.
Today is a plod day... no energy. Still did workout... but feel barely alive.
One thing I can say is the very first time ever that I tried to lose weight, I did the crazy starvation thing with tons of cardio, hill walking, some weight machines, but not heavy weights. I lost 35 pounds in a year (from 200 down to 165 pounds) and it was a struggle all the way. Then I got hurt and the weight and MORE came back FAST!That was the end of crazy diets for me... once was plenty.
How Many Have Lost Fat The "Right Way"?
. It makes the most sense for getting fit and healthy. I just want to forecast some realistic goals for the next three months.
. You are doing great. I didn't know if you started out right from the get go or not.
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