my plan is working so far...do i need to modify it? - Please Help Me, I'm Stuck! - Individuals

Hello, newbie here...I'm not sure if this is the right forum for this topic so if it is not, moderators feel free to move it to were you find it appropriate.

After 10 years of progressively gaining weight (basically since I started my office job), I decided enough was enough.

I have had too many health problems attributed to my weight gain. From back problems, to knee problems, to diagnosed GERD, to ankle problems, to snoring....it all comes down to the same solution the doctor prescribes: lose weight.

On top of the health problems, I got really embarassed watching high defintion video footage of me shirtless on a beach playing in the sand and surf with our kids.

At 6'3" (male, 36) I weighed in at 268 lbs two weeks ago when I finally decided to take action.

As of this morning I weigh 255 lbs. Good start. Its good to know that my size 40 waist pants are starting to feel a little too loose, even with a belt on.

Being off to such a good start, it was today that I asked myself if what I'm doing to lose weight and get fit is a sound plan. I need to know if I should continue with my existing plan or modify it in some way. I don't want my body fighting back forcing me to revert to my old ways.

With that in mind I decided to join this site to look for advice as to what I'm doing good or bad.

My goal is to reach 240 lbs by the end of September and 220 lbs by the end of December. This may be a stretch, but I'm committed to do it.

My wife (the health nut) is also helping out with what I would consider to be a "progressive motivation factor based on success" which I won't go into :wink:

According to a BMI scale, my year-end goal of 220 lbs would make me just "slightly overweight" by the end of the year rather than "obese" which is what I'm supposedly classified now.

So, here's how I lost 13 pounds in two weeks. Its a simple healthy eating and simple exercise plan. I'm not into counting calories. That's just too complex for me.

1. I committed myself to not starving my body, just giving it something nutritious its not used to getting.

2. Instead of cutting out snacking, I substituted salty snacks with fruits/vegetables.

3. Hot breakfasts in the office cafeteria are out altogether (cheese omelets, pork roll sandwich, sausages)

4. At dinner I try to fill up on vegetables and salad first, then eat a reasonable amount of whatever is being served, never gorging until my stomach is ready to pop.

5. I walk at least 10000 steps each day (using a pedometer) as regularly as possible. I will make many loops throughout the office each day.

6. I cut out beer and alcohol until I reach my 1st goal of 240lb. This is a killer. I miss my Stella beer. After my 1st goal is achieved, I will allow myself this treat but only in moderation.

7. I cut out processed foods, creamy sauces, and soups, all of which I love to consume dearly.

8. I performing simple exercises (crunches, pushups, lifting small weights) on my exercise mat while watching the baseball game. For now I am doing this every 2-3 days and taking it very easy so I don't overdo it and injure myself. I have chronic back, knee, ankle problems that I always aggravate whenever I start a strenuous fitness routine. I can't believe that I can only do 10 pushups at a time...I'm hoping to change that with time.

9. Since afternoons are tougher for me than mornings, I allow myself to eat a fruit/veg snack every hour (2pm/3pm/4pm) after lunch to sustain me until dinner.

10. Throughout the day I drink at least 64 oz of water in a day (coffee excluded).

Here's a typical day from morning to night:

645am:
8 oz. Dannon non-fat strawberry yogurt & one banana while I surf the web

715am:
pick up medium coffee#1 (milk, no sugar) on way to work

930am:
eight medium strawberries or two handfuls of blueberries

945am:
medium coffee #2

1145am:
sandwich (whole wheat bread, pepper turkey, muenster cheese, lots of mustard)

1200pm:
brisk walk around hilly neighborhood (25 min or 3000 steps according to pedometer)

1245pm:
handful of cherries or four quartered campari tomatoes sprinkled with a bit of salt

200pm:
one black plum or a dozen baby carrots

300pm:
one peach

400pm:
handful of green or red grapes

600pm:
dinner - I fill up on sauteed broccoli and salad first, then eat whatever is served but no overeating
small dessert (scoop of ice cream or some peanut butter with ritz crackers)

930pm:
exercise routine mentioned above

Well, that's about it. I welcome your comments and suggestions.

Robert
New Member

Joined:	2 September 2009
Location:
Posts:	10

Posted: 3 September 2009 02:06 pm

Quote

You seem to be off to a good start, but there is room for improvement. The strength in your diet plan is that you're not skipping meals. Trading in the junk food for fruit is also a great thing, too.

I'm wondering about the sauteed broccoli? If you're using butter or oil, this would be a good place to eliminate some fat or calories. I like to steam my vegetables. That muenster cheese is probably high in fats, too, so you might look for a low fat alternative.

It looks like you're off to a good start on your exercise routine. Keep up the good work!!

Current time is 02:17 pm