Fat - Be - Gone

[Atlanticmike]

Like I said, yes you're still burning calories walking for 20 to 30. I'm talking about walking for weight loss like ceeboo is trying to do. He's trying to lose 30 lbs. When trying to lose that much weight 20 minutes a day isn't going to get you the results most people want. 20 to 30 minute run, yes! But a 20 minute walk, usually no. Walking is an excellent exercise, I'm sure you know what I mean when I say it takes 15 minutes to just get warmed up while walking at our age. Once someone hits their ideal goal weight 20 minutes a day is a great way to maintain with the correct diet for most people.

No worries; we can probably get Ceeboo moved past walking and into HIIT within a year. : D

I don’t know about ‘warm up’. I’m out the door and at speed pretty much within a few seconds. I don’t run much except up stairs as I want my knees to last a long, long time. I probably have nothing to worry about but I’ve run across enough older runners with knee problems to make me think about the effects of this over time.

Yes! Avoid running, we agree on that fur sure.

[Gadianton]

If you want to get really depressed, look up how many pushups you'd have to do to lose five pounds.

it's like if the goal is to burn as much fuel in a vehicle as possible. A large engine running for as long as possible without overheating. Leg muscles, basically, being used for maximum duration.

So basically walking, because you'll blow the engine running a fraction of the time that you can walk.

I agree with pancakes on running and knees (and hip?). So now I sprint short distances. Losing weight is one thing, but if you want to improve heart etc. and feel stronger and better, then run all-out for 1 minute a day 3-4 times a week. In that minute, you run until you think your chest will burst open or your lungs will disintegrate. It should take like 5 minutes of gasping for breath to recover.

Also, I've been told by my friends who compete, one dude is an ultra-marathon runner (with genetically disposed high cholesterol), that his events will ruin your mental picture of what a runner looks like. There are body types out there you don't associate with long-distance running who can run like hell. Strong lungs, heart, lots of slow-twitch muscle; a wiry guy might not have enough steam. So you could be really fit and still have body fat.

[canpakes]

Ceeboo, how are you feeling, so far?

[ceeboo]

Ceeboo, how are you feeling, so far?

Hungry!

Thanks for asking - I won't say anything else until this Thursday - when I will post my 2 week number as well as other thoughts.

[ceeboo]

Week one weigh in - (9/30/2021)

Starting weight - 224
Current weight - 223

Week two weigh in (10/7/21)

Current weight - 223

Was I surprised to learn that I didn't lose any weight? No, not really. I had a bad week that consisted of cheating, laziness and lack of focus.

I only walked two days - again, about 25 minutes in the neighborhood at a relatively modest pace (probably about one mile each walk). I need to do much better with the walking. I need to commit to doing it daily and I think I need to push myself to walk farther and faster. I think I am going to try to walk at least twice as long, walk every day - and try to pick up my pace a bit.

Food - Didn't do very well with this for the week either. About half the time, I packed my lunch (Turkey or tuna with banana and apple) Still doing good with water and no pop - except for a few diet cokes again (maybe 4 for the week) - Dinner was a mixed bag this week, a few healthy meals. Made a bunch of BBQ chicken breast on the grill to have for the week but only at it three times - the other days I went bad and ate like I used to (meaning whatever I wanted) one night, for example, we went out to dinner and I had lasagna with garlic bread. I also had chips, a bowl of ice cream and cookies this week. Simply put, not so good for food for this week.

Breakfast: Struggling still - hard for me to eat breakfast so I have an idea that I think I am going to try in week 3. My idea is to eat my prepped food for breakfast too. Meaning I will eat some of my BBQ chicken breast and veggies in the am as well as more of this for dinner. Not sure how it's going to be but I think I will try it.

Anyway, not a good week but I am honestly not frustrated. Just need a bit more focus and I really need to commit to more walking - Much more I think.

That's it - see you in one week with a number less than 223 (I hope)

[Xenophon]

Sounds like you know what is standing in your way, which is very important. I'd be worried if you came in here and said something like "I've got no idea what went wrong". Being able to honestly review your habits is a good sign.

It seems like you're there but just remember this is a long haul kinda thing and finding a pattern that works for you takes time. As for breakfast, if you go a few more weeks and just literall can't do it I'd say stop forcing the issue. If you can skip breakfast but then still stay on plan that is fine, I just haven't seen that work for many people but the total number isn't 0.

[Xenophon]

Just a general piece of advice that works really well for me (I think AM also said something along these lines in one of the threads):

Ask yourself WHY you want to lose this weight and make these changes. It can be for any number of reasons ranging from the totally vain to cometely wholesome.

For me it is a couple of things. One is for my nieces and nephews. I've shared some of this story here but for most of our marriage we had guardianship of my wife's youngest siblings, because of this our relationship is much more like that of grandparents to their children. I want to be able to see them grow and develop into the beautiful humans I know they can be, and I want to be able to be to play and be active in their lives and serve as a good example.

Second is that most of my family on my mother's side have died young, very few made it past 50. There are a ton of reasons for this but healthy living wasn't exactly their strong suit. I want a long and healthy wife with my SO enjoying all the activities we like to do.

Last is my quest to look like Henry Cavill ala The Witcher.

So what I've done is put up a little vision board in my closet of those things, relatives past, pictures of the next generation, adventures with my partner, and yes even shots from The Witcher. All with little notes about "doing it for them" and other motivational notes. It is one of the first things I see when I get up in the morning for my workouts. Having a why for what I do helps me stick to it when it would be a lot easier to just chill.

I know some people that put it as their phone screensaver, or on their computer desktop or on the fridge. Just something to help make what are some very tough changes a little easier to get through.

Just food for thought.

[Atlanticmike]

Week one weigh in - (9/30/2021)

Starting weight - 224
Current weight - 223

Week two weigh in (10/7/21)

Current weight - 223

Was I surprised to learn that I didn't lose any weight? No, not really. I had a bad week that consisted of cheating, laziness and lack of focus.

I only walked two days - again, about 25 minutes in the neighborhood at a relatively modest pace (probably about one mile each walk). I need to do much better with the walking. I need to commit to doing it daily and I think I need to push myself to walk farther and faster. I think I am going to try to walk at least twice as long, walk every day - and try to pick up my pace a bit.

Food - Didn't do very well with this for the week either. About half the time, I packed my lunch (Turkey or tuna with banana and apple) Still doing good with water and no pop - except for a few diet cokes again (maybe 4 for the week) - Dinner was a mixed bag this week, a few healthy meals. Made a bunch of BBQ chicken breast on the grill to have for the week but only at it three times - the other days I went bad and ate like I used to (meaning whatever I wanted) one night, for example, we went out to dinner and I had lasagna with garlic bread. I also had chips, a bowl of ice cream and cookies this week. Simply put, not so good for food for this week.

Breakfast: Struggling still - hard for me to eat breakfast so I have an idea that I think I am going to try in week 3. My idea is to eat my prepped food for breakfast too. Meaning I will eat some of my BBQ chicken breast and veggies in the am as well as more of this for dinner. Not sure how it's going to be but I think I will try it.

Anyway, not a good week but I am honestly not frustrated. Just need a bit more focus and I really need to commit to more walking - Much more I think.

That's it - see you in one week with a number less than 223 (I hope)

Again, this is my opinion and experience with what I've seen work in the past. Here's something to think about ceeboo. If I knew you in real life I would tell you to keep eating exactly what you've been eating that keeps you at 224lbs. Why? Because changing what you eat is the hardest part of losing weight especially if you find comfort in the food you eat. If you could concentrate on just one change, ONE CHANGE, I would suggest walking for 1.5 hours a day, everyday, doesn't matter how fast at first, just walk and get used to walking for that long. Then, once your body gets used to walking for that long, you can start walking faster. I'm tellin ya, you'll lose 8 to 12 pounds the first month because in that 30 days you'll walk around 130 to 160 miles. The first 10 lbs is always the easiest. Then, the next month you can change something else. If you don't want it to be a diet change, you can keep adding weight by wearing a weighted vest or belt.

Basically, if you're like me and hate counting calories, you can just work the fat off ceeboo. My wife counts everything she eats or drinks, I can't do that, it drives me crazy!

One more story to motivate you. I did a roof for a lawyer down at the ocean front last year and the guy works about 50 to 60 hours a week. Every morning, rain or shine, hot or cold, he walks for at least 1.5 hours a day with weighted ski poles and a 15lbs belt. He does it do he can eat what he wants and to enjoy being skinny. When he was young he ran, but can't anymore because of his knees and bad back. Anyways, good luck my man!

[canpakes]

Here's something to think about ceeboo. If I knew you in real life I would tell you to keep eating exactly what you've been eating that keeps you at 224lbs. Why? Because changing what you eat is the hardest part of losing weight especially if you find comfort in the food you eat.

I wouldn’t underestimate Ceeboo’s ability to count a calorie or sell short his ability to reassess his eating habits.

If Ceebs got to 224 pounds with a certain set of eating habits, it’s safe to say that those habits may not be the best to keep, and that some small changes may be healthy, even if one considers doing so for reasons other than weight alone.

If your lawyer friend has the time to walk 1.5 hours each day, then it’s wonderful that this is working for him. But as he ages and becomes less mobile - or twists an ankle one day doing a task and has to stop his routine for a month - then what? Do you think that he’s going to eat the same amounts of food as when active, and let the weight start to accumulate again? I’d bet not.

Remember, you can eat enough in 5 minutes to cancel out 2 hours of walking (and then some). The math is simple.

Walk, and eat a little less. One less thing, one less handful of crackers, one less English muffin … is all that it takes. There’s not much effort in counting anything, with that.

[Jersey Girl]

Week one weigh in - (9/30/2021)

Starting weight - 224
Current weight - 223

Week two weigh in (10/7/21)

Current weight - 223

Was I surprised to learn that I didn't lose any weight? No, not really. I had a bad week that consisted of cheating, laziness and lack of focus.

I only walked two days - again, about 25 minutes in the neighborhood at a relatively modest pace (probably about one mile each walk). I need to do much better with the walking. I need to commit to doing it daily and I think I need to push myself to walk farther and faster. I think I am going to try to walk at least twice as long, walk every day - and try to pick up my pace a bit.

Food - Didn't do very well with this for the week either. About half the time, I packed my lunch (Turkey or tuna with banana and apple) Still doing good with water and no pop - except for a few diet cokes again (maybe 4 for the week) - Dinner was a mixed bag this week, a few healthy meals. Made a bunch of BBQ chicken breast on the grill to have for the week but only at it three times - the other days I went bad and ate like I used to (meaning whatever I wanted) one night, for example, we went out to dinner and I had lasagna with garlic bread. I also had chips, a bowl of ice cream and cookies this week. Simply put, not so good for food for this week.

Breakfast: Struggling still - hard for me to eat breakfast so I have an idea that I think I am going to try in week 3. My idea is to eat my prepped food for breakfast too. Meaning I will eat some of my BBQ chicken breast and veggies in the am as well as more of this for dinner. Not sure how it's going to be but I think I will try it.

Anyway, not a good week but I am honestly not frustrated. Just need a bit more focus and I really need to commit to more walking - Much more I think.

That's it - see you in one week with a number less than 223 (I hope)

No, ceebs, that is NOT a bad week. Why? Because you observed your own behavior. In other words, you made it count for something important. Everything you are doing is about behavior modification. The first step in behavior mod is always, always, always, observation.

Improving one's health and fitness isn't on the plate. It's in our heads. I (and I am sure others here) had many starts, stops, and stumbles before new habits became normal life for me. I recall writing on my Score thread that the hardest part of getting more physically active was shoving myself out the front door. It's true!!!

It's not easy to replace an old habit or routine, and I don't think it happens overnight. I think you go through stages. I know that I did. But I tend to think in stages since that's what my professional brain looks for.

As I said previously, I changed my daily diet over a long period of time starting with taking away bread and making sandwiches into salads. I've replaced so many previously desired foods with so many others that by now what's on my plate doesn't much resemble what used to be there. So...it's possible!

And this is being written by someone who could previously kill off a big bag of Cheetos on her own!

I dunno, somewhere along the way I got super interested in clean eating and it's not that I eat clean every single day. But what I am saying is that something changed in my thinking and that is what made the difference. I'll give you an example. The big guy over here picks up random stuff at the grocery store. He came home with a couple of jars of alfredo sauce all proud of himself and I'm like--what the crap is that? At some point, he will eat it, and I just will not.

I have ZERO doubt that something will light your fire, something will flip that switch in your brain that leads you to a more satisfying outcome. You can see what you did/didn't do this past week so you are looking at the places where you could strengthen. Even if you strengthen only ONE small thing this coming week--it counts, ceeboo! It definitely counts!!

I, in fact, recommend that you target one thing and only one thing to strengthen, but that is just me. Looking forward to your next report!