OS Weight Loss 2011

[55]

Re: OS Weight Loss 2011

I haven't eaten anything out of a microwave in almost five years and I will never eat meat again so those aren't for me. Isn't that stuff processed and full of preservatives anyway?

[Rouchicus]

Re: OS Weight Loss 2011

I hadn't really gotten to a point before where I was really diving too deep into what kind of meals I was eating. Dinner was usually just a grilled chicken breast and some sort of veggie. I had completely taken soda out of my life and replaced it with water or unsweetened tea. Never really got to a point where I needed/wanted to try something different as far as food went so I don't know much about the Healthy Choice meals or anything like that.

When I went to the gym I would lift for about 45 minutes or so. However long it took to get my workout done and then wrap it up with at least 30 minutes on the bike, treadmill or eliptical. I was usually closer to 40-45 minutes, but 30 was my minimum. Like I said, hadn't felt so good in a long time.

[Matt10]

Re: OS Weight Loss 2011

Cook and prep in bulk for the week, makes a huge difference. Its so easy to eat healthy now. Especially with RST as a great support mechanism, all my meals are laid out, all I have to do is throw them in the tupperware.

Ive lost weight before, at least that's what the scale said, but did I look or feel better? No, because I was counting calories only, which resulted in water weight loss, and barely any fat.

Now though, I've lost only 12 pounds, but my clothes are getting a lot looser, face thinner and stomach defining. Its only been 3 weeks. When I want a snack, its a healthy choice, its so easy to listen to what my body wants.

I encourage anyone who is searching, our unsure of what to do to check out reshape the nation website. Its brought an awesome lifestyle for me, and I've got structure fit once, with proven results.

[Jonesy]

Re: OS Weight Loss 2011

Yeah like Matt said being prepared in relation to meals is huge for me too. On sunday I prepare all of my lunches for the week and freeze them in tupperware and have my meals for the week generally planned out. It may seem like a bit more work but it makes the week so much easier when you don't have to always think about your next meal and you can just grab out of the fridge / freezer and you know what you are eating is good for you.

Those steamer things are ok for a backup but i wouldn't be building my diet around them. Lots of preservatives, sodium etc in most of them usually not to mention they can be expensive when compared to buying real food in bulk and prepping your meals in advance.

Rouchicus it sounds like you know what you are doing you just have to be consistent with it.

Dinner was usually just a grilled chicken breast and some sort of veggie. I had completely taken soda out of my life and replaced it with water or unsweetened tea.

When I went to the gym I would lift for about 45 minutes or so. However long it took to get my workout done and then wrap it up with at least 30 minutes on the bike, treadmill or eliptical. I was usually closer to 40-45 minutes, but 30 was my minimum. Like I said, hadn't felt so good in a long time.

This is completely solid and you were already seeing the benefits. You just have to take that short segment and make it a lifestyle and remain consistent and you'll be much healthier and lighter in no time.

[Candyman5]

Re: OS Weight Loss 2011

So are the low fat high fiber crackers with hummus(Original) a ok snack or is it bad for you? Same with Lipton Citrus Green Tea? Im trying to cut out soda except 1 Vilnilla Coke a week.(Sry but hey its better than a 12 pack every 2 days like I was drinking....-_-)

Also are salads good? I was planning on buying some of the Purdue ready cook chicken and a bag of salad mix and mix it together as my "Snack" only problem is that I dont know what dressing to use thats healthy. I heard the Vinegret is good for you but not entirely sure.

Sry for all the questions but Im dead set on losing this weight. I said before that im 5'11" 230-240 lbs. My goal is to get to at least 200 lbs and to where a XL-L shirt. Tired of seeing a shirt I like only to see they dont have one in my size.

Also Meats, what meats are good for you in regards to loosing wieght? I heard that Chicken and Fish are really good for you and High Grade Beef in portions also can help but wanted to make sure that is true as well.

As for fruits and Vegi's, what should I stay away from and what should I go for?

As for fruit I love Watermelon, Grapes, Apples, Bannanas, Blueberrys, Strawberries, Peaches, Plums, Oranges, Clementines.

As for Vegi's I love them all, lol. Except Lima Beans.

Thanks for the help fellas.

[Jonesy]

Re: OS Weight Loss 2011

You seem to have a pretty good understanding already Candy. Fibre crackers and hummus is an ok snack, probably not the best in the world but you could do worse. Low sugar yoghurts are good snack imo because you get a decent amount of protein and calcium and they are relatively low cal as well. I eat these Nestle ones that are only 50 cals each that are quiet good and obviously fruit and nuts are great as well. Just be careful with nuts as they are very calorie dense so it's easy to go overboard on them.

The general rule of thumb for me is the less processed the better. Like you said fish, skinless chicken and good beef, pork, lamb cuts are fine as long as they are cooked in a healthy way. Virtually all veges are fine (yes even white potatoes occasionally) just try to focus on the the more vibrant coloured ones (greens etc) where possible.

Fruits are great and packed with vital nutrients but they can be very carb heavy so I wouldn't suggest eating 5 banana's a day or anything but you really can't go wrong with fruit for general health and energy imo.

A few obvious pointers I tell anyone are:

* cut out soda and sugary drinks (good work there already, makes a huge difference!)
* Try to eat a least processed food as possible. Fresh is best!
* Watch portion sizes as well as meal composition. There is such a thing as too much of good thing and you still won't lose weight if you are eating more than you are burning regardless of if the food is 'healthy'
* get some exercise. Doesn't have to be crazy but even walking for 30 or 40 mins a day is great for you and weights have numerous benefits.
* move more. It may sound cliche'd now but take the stairs, park a bit further away, walk to the shops if they aren't too far away, play sport etc. Any added movement burns calories which = fat loss over the long term.
* treat yourself occasionally, life is too short to give up everything we love. Just don't go crazy with and get right back on track if you slip up.
* BE CONSISTENT!!! Anybody can eat healthy and exercise for a few weeks and go right back to the way they were before but it takes true

And lastly I would suggest you track your calorie intake for at least a few weeks with a site like livestrong: http://www.livestrong.com/thedailyplate/

It's free, has iphone and android apps and gives you an exact idea of how many cals you are consuming. I'm not saying you have to do it forever but if you can get very proficient at judging your cal intake accuratley it'll be a huge help in the long run.

Also post here how you are going, it helps to be accountable to someone even if it is a bunch of like minded folks on a message board.

Last but not least GOOD LUCK!!!!

[Jonesy]

Re: OS Weight Loss 2011

For anyone looking for some fat loss inspiration this thread on bodybuilding.com is awesome! It's been going for 3 years and has thousands of posts and pics of people transformations.

The **Transformations from FAT to FIT** thread:

http://forum.bodybuilding.com/showth...8359701&page=1

[RockinDaMike]

Re: OS Weight Loss 2011

For anyone looking for some fat loss inspiration this thread on bodybuilding.com is awesome! It's been going for 3 years and has thousands of posts and pics of people transformations.

The **Transformations from FAT to FIT** thread:

http://forum.bodybuilding.com/showth...8359701&page=1

Can't wait to make a thread like that. thanks for sharing, off to the gym!

[Candyman5]

Re: OS Weight Loss 2011

You seem to have a pretty good understanding already Candy. Fibre crackers and hummus is an ok snack, probably not the best in the world but you could do worse. Low sugar yoghurts are good snack imo because you get a decent amount of protein and calcium and they are relatively low cal as well. I eat these Nestle ones that are only 50 cals each that are quiet good and obviously fruit and nuts are great as well. Just be careful with nuts as they are very calorie dense so it's easy to go overboard on them.

The general rule of thumb for me is the less processed the better. Like you said fish, skinless chicken and good beef, pork, lamb cuts are fine as long as they are cooked in a healthy way. Virtually all veges are fine (yes even white potatoes occasionally) just try to focus on the the more vibrant coloured ones (greens etc) where possible.

Fruits are great and packed with vital nutrients but they can be very carb heavy so I wouldn't suggest eating 5 banana's a day or anything but you really can't go wrong with fruit for general health and energy imo.

A few obvious pointers I tell anyone are:

* cut out soda and sugary drinks (good work there already, makes a huge difference!)
* Try to eat a least processed food as possible. Fresh is best!
* Watch portion sizes as well as meal composition. There is such a thing as too much of good thing and you still won't lose weight if you are eating more than you are burning regardless of if the food is 'healthy'
* get some exercise. Doesn't have to be crazy but even walking for 30 or 40 mins a day is great for you and weights have numerous benefits.
* move more. It may sound cliche'd now but take the stairs, park a bit further away, walk to the shops if they aren't too far away, play sport etc. Any added movement burns calories which = fat loss over the long term.
* treat yourself occasionally, life is too short to give up everything we love. Just don't go crazy with and get right back on track if you slip up.
* BE CONSISTENT!!! Anybody can eat healthy and exercise for a few weeks and go right back to the way they were before but it takes true

And lastly I would suggest you track your calorie intake for at least a few weeks with a site like livestrong: http://www.livestrong.com/thedailyplate/

It's free, has iphone and android apps and gives you an exact idea of how many cals you are consuming. I'm not saying you have to do it forever but if you can get very proficient at judging your cal intake accuratley it'll be a huge help in the long run.

Also post here how you are going, it helps to be accountable to someone even if it is a bunch of like minded folks on a message board.

Last but not least GOOD LUCK!!!!

Thanks man, I have been going out every day playing Tennis, Fishing, Basketball. I want to get a gym membership but I dont know how that is going to go because of the $$$$.

[Jonesy]

Re: OS Weight Loss 2011

Nothing wrong with playing sport. I love tennis and bball myself and it is awesome cardio!

It really depends on what your goals are in relation to the weight lifting. If you have no goals to add muscle i wouldn't worry about it but you can always just get a few dumbbells and workout at home. I haven't stepped foot inside a commercial gym in years and don't plan on going back any time soon.

If you do want to set up a home gym a place like craigslist is awesome and you can get a really decent home gym setup for very little $$$ if you wanted to look into it.

[12]

Re: OS Weight Loss 2011

For guys who are really struggling with their weight, sometimes I think a drastic change is exactly what is needed.

I've never struggled with my weight too bad, as I've been in decent shape for most of my life. I am closer to 6'6" than 6'5" and graduated high school at about 230 pounds. A couple of years after graduating, I got down to 205 or so, which was WAY too light for me. I was around 255 when I got married, and while that felt like too much weight, it still wasn't "bad." Not for my frame, anyway.

A year after tying the knot, I was sitting at about 280-285 pounds. I felt horrible most of the time. I grew up playing three sports at a highly competitive level, but had quit playing due to the new marriage and some crazy work hours. I ate like crap and really just let myself go. I always told myself that I'd never let myself get to 300, but there were times when I might have been a couple of fast food meals away from that. This was around the fall of 2008 or so.

I started making some slow changes. I quit eating crap for the most part, but with the hours I worked, it made it hard. I got a new job, which was much more professional, and I wanted to be able to perform physically due to the high likelihood of defending myself or encountering serious violence. I quit eating late at night and began a small workout program. I started playing sports again. By late spring of 2009, I was back down to 255. During the summer, I continued the path I was on and got down to 245 or so.

Since then, I've seen my weight GET BACK UP to 265-270. My height hides a lot of the excess weight, but I know it's there.

When I was 270, I began P90x. I bought the program and wasted little time in starting it. The day before I started, I played basketball at work and was gassed after about an hour of playing. I was sluggish and just really felt like garbage. I started the program a day later and finished three weeks of it. At the end of those three weeks, I had lost 10 pounds. I played hoops at the end of that third week and never felt tired, and felt great.

I tweaked my back (not from working out) and had to shelve the program - for now. It sucked, but it was the right call to make. I felt the results though and knew that when I started it back up, I'd finish it. I just wanted to get my weight down to 240-245 before I started again, as I generally feel pretty good at that weight. I also wanted to let this summer pass because it's been insanely busy for me and this program isn't one that you start on a whim. You better plan, you better get your nutrition in check and you better know that you can dedicate six days a week to this beast.

That's what I mean by drastic. If you're tired of being really overweight, P90x might be the route to take. The same could be said for Insanity. I didn't pass the fit test at the beginning but by the second week, the workouts were already easier and the results couldn't be mistaken for anything else.

I am now down to 250 and am closing in on my goal. With summer slowing down, it seems like perfect timing.

Keep it up guys, when they say it's a lifestyle change, they're not kidding.

[Rouchicus]

Re: OS Weight Loss 2011

Well, went back to the gym last night. Felt good. I don't feel so good today, but that's a good feeling in itself.

I probably won't start following too strict of a diet until the start of next week as I have plans this weekend that will be hard to avoid eating poorly, but I will go ahead and start with the swearing off of soda and sugary drinks. I need to make a trip to the grocery store to restock on some healthier meal choices for lunch and dinner.

This thread is awesome. Really think this is what I needed.

[ANDROMADA 1]

Re: OS Weight Loss 2011

So are the low fat high fiber crackers with hummus(Original) a ok snack or is it bad for you? Same with Lipton Citrus Green Tea? Im trying to cut out soda except 1 Vilnilla Coke a week.(Sry but hey its better than a 12 pack every 2 days like I was drinking....-_-)

Also are salads good? I was planning on buying some of the Purdue ready cook chicken and a bag of salad mix and mix it together as my "Snack" only problem is that I dont know what dressing to use thats healthy. I heard the Vinegret is good for you but not entirely sure.

Sry for all the questions but Im dead set on losing this weight. I said before that im 5'11" 230-240 lbs. My goal is to get to at least 200 lbs and to where a XL-L shirt. Tired of seeing a shirt I like only to see they dont have one in my size.

Also Meats, what meats are good for you in regards to loosing wieght? I heard that Chicken and Fish are really good for you and High Grade Beef in portions also can help but wanted to make sure that is true as well.

As for fruits and Vegi's, what should I stay away from and what should I go for?

As for fruit I love Watermelon, Grapes, Apples, Bannanas, Blueberrys, Strawberries, Peaches, Plums, Oranges, Clementines.

As for Vegi's I love them all, lol. Except Lima Beans.

Thanks for the help fellas.

Check out this website...

http://www.texasgrassfedbeef.com/

It has a lot of very solid info. I eat mostly 100% grassfed beef. Its the ONLY way to go and if you take a look at the website you will understand why. Leafy greens are very good for you too. Also if you insist on eating pork(which I don't recommend) then only eat it if the meat is red.(again check out the texasgrassfed.com website for details) Pork isn't supposed to be white but most people don't know that.

[UNC_Pete]

Re: OS Weight Loss 2011

I am back at the gym and trying to eat reasonably healthy. We'll see what I weigh in at in a week. I need a head start before I step on the scale. Anyway..

I've been going and playing basketball and running. I wanted to start doing a little weight training. Does this make sense to build muscle while trying to lose fat? Should I start weight training after I lose some more weight? Ahh!? Help!

Also..For building muscle, 3 sets of 8 at a decent to high weight should be what I aim for, correct?

[Fresh Tendrils]

I've lost fat while just weight training. I'd like to do aerobic exercises eventually, but just lifting weights has been enough for what I want.

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