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Coondog

What Is Your Plan To Lose Weight?

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Just wondering what everyone's plan is for the weight loss contest. Funny how there are a million different ways to lose weight and a million different diets out there..

 

My plan is pretty simple... It worked great for me a few years ago, so why mess with it. I did a ton of research to try and understand how the body processes foods. Specifically sugars and carbs. There were all of these low-carb, or no-carb, diets out there, but I really did not understand how they worked..

 

My plan is this.. Strict calorie counting with a regimented diet. To me, weight loss comes down to one simple thing. If you expend more calories than you consume, you WILL lose weight. That's it. There are plenty of phone apps and internet sites to help you track calories. Once you start doing it for a while it is actually kind of fun. I had to play around with my daily caloric intake until I found what worked for me. You could also go see a specialist and have them try and give you your basal metabolic rate. My zone is somewhere between 1200-1400 calories per day. Maybe a little more if I have worked out a bunch that week. I don't really worry about how many calories I burned during workout (although I do track it), I just focus on the calories in. My wife likes to track what she has burned and net out the total calories for the day.. so, to each their own.. I also believe that weight loss is about 90% diet and 10% workout.

 

As far as diet is concerned, it is really not that big of a deal if you are counting calories. Most of the stuff that we love to eat is very high in calories. So, if you are counting calories you are almost forced to change your eating habits. I cut back on saturated fat, carbs, and sugars and upped my protein intake. Honestly, I really just focus on the calorie content and sat fat. The carbs you get from fruits and veges are not that bad for you and I think that the nutritional value of those items far outweighs the carb factor. I eat a lot of fish (tuna) and chicken and have pretty much gone solely to whole grain bread products (whole wheat if that is not available). I also only eat whole grain pasta. I will also eat low fat cheese (like cheese sticks) and nuts (almonds are a good choice) to get some of the good fats.

 

The hardest thing for me is snacking. That can really add up and kill your daily caloric intake. During the workday, I usually only eat bananas and almonds for a snack. I try to keep my snacks around 200cals or so. I still let myself eat the things I love (hamburgers, fried chicken, etc.). I just eat it a lot less often now, and eat a LOT less when I do. Portion control is another great way to try and limit the calories.

 

I have also pretty much cut out soda. That might have been the hardes thing of all. Although I am not a big fan of diet sodas (and still unsure of the long-term effects of sugar substitutes), I will drink a diet dr. pepper or coke zero when I get the urge. I also drink a lot more water. I am totally addicted to the Sobe Water Zero Calorie drinks!!

 

I am definitley not a nutriutionist, but this is the way that I am approaching it. It helped me lose over 60lbs when I did it a few years ago.

 

For you guys who have never done this, it is not easy. But it is pretty cool when you see the first few pounds fall off. Also, if you are going to change your diet cold turkey and stop all fried foods, etc. Be VERY careful when you try them again. The consequences can be brutal.. just ask me!!! :lol:

 

EDIT: Forgot to add that as far as workouts are concerned, I am going to hit the treadmill 3-4times per week. Nothing too much right now until I get back into fighting shape. Mostly just enough to keep the heart rate up.. I wear an HR monitor and keep pretty good notes of my workouts. I usally do a mixture of brisk walking and running.. I will get back to some resistance training after I lose some of the weight. Just focusing on dropping the pounds right now.

 

Good Luck!!!

Edited by Coondog

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I want something simple so I do Weightwatchers. However, I don't go to any of the meetings or anything like that. I just follow the plan on my own. My mother in law goes to the meetings so I got her to picked me up a points calculator and book. Most of the info on weightwatchers is out there on the internet. They just changed to a new points system though so all the foods that have WW points printed on them are most likely wrong.

 

For those that aren't familiar with the WW plan basically they assign a points value to food based on protein, carbs, fat and fiber. You are allowed so many points per day. I like it because it is simple and allows me to eat anything I want as long as I stay within my alloted points for the day. The calculator is small and easy to use so you can calculate points easily while in the grocery store. I was able to loose 90lbs last year doing this and I'm going for another 50 more this year.

 

If anyone is interested in following this diet but don't want to go to meetings I can calculate your daily points for you. It is based on your age, height, weight and gender. I also made a quick excel spreadsheet that allows you to calculate point vaules of food in case you don't have a WW pocket calculator.

 

Matt

 

 

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Matt.. I know some people that have been very successful with WW. It is the same basic concept as counting calories. They just do all of the work for you, so it makes it super simple!!!

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Actually, it's really not all about the calories anymore. They came out with a new formula for calculating points. It's based on Protein, Carbs, Fat and Fiber....

 

Here's the formula if anyone is interested... (P/10.9375)+(C/9.2105)+(Fa/3.8889)-(Fi/12.5) = Points Value

 

P=Protein

C=Carbs

Fa=Fat

Fi=Fiber

 

I like the new plan better as I think it more accuratly depicts what a healthy diet should be like. Low carbs, Low fat and lean protein. The old formula included calories but just because it's low in calories doesn't mean that it's good for you. Since the first of the year I've lost 11lbs so something is working. :-)

 

Matt

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Im using my phone app and counting calories. Did it last year and lost 30 lbs. Ive been doing it less than a week and have already lost 5 lbs.

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I plan to eat more fruits and vegitables, but also cut out the sweets and sodas. That smaller portions and adding some exersize . Pretty focused right now I need to do this for both myself and my family

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You guys aren't kidding. The Mountain Dew, Dr. Pepper, and good old sweet iced tea are going to be the hardest to cut out. :unsure: As I get up @ 0145 in the AM to go to work, I really need that MDew to get going. Looking forward to it all just to get a little healthier.

 

Hey Matt, let me know how to get copies of that WW info. That sound like an easy way to track what and how much your food intake is.

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Coondog, your diet and exercise describes what I have been doing for the last month and a half. Except for the fried chicken and hamburgers LOL. Maybe later on.... But I have had some deer burger and deer steaks. The treadmill I have been hitting really hard, maybe too hard. My plan is pretty much just like yours. Hope I can make this a lifestyle change for the long haul.

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Thought you guys may get a kick out of this:

 

A fellow was reading the paper one day lamenting the fact that his

doctor has ordered him to lose 75 pounds. Next thing he sees is an

advertisement for a guaranteed weight loss program. Guaranteed like

heck, he thinks to himself. But lets see what they think they can do.

He calls them on the phone and subscribes to the 3 day, 10 LB weight

loss program.

The next day there comes a knock at his door, and when he answers,

there stands before him a voluptuous, athletic 19 year old babe

dressed in nothing but a pair of Nikes and a sign hanging around her

neck. She introduces herself as a representative of the weight loss

company. The sign reads, If you can catch me, you can have me. Well,

without a second thought he takes off after her (like who wouldn't).

A few miles later, huffing and puffing, he finally catches her and has

his way with her. After they are through he kisses the girl one last

time and thinks to himself with a nod, I like the way this company

does business.

For the next two days, the same girl shows up and the same thing

happens each time. On the fourth day, he weighs himself and, sure

enough, he has lost 10 pounds. Deciding that he likes his somewhat

more slender physique, not to mention the method of treatment, he

calls the company back and subscribes to their 5 day, 20 LB weight

loss program. He thinks that losing 20 pounds in only 5 days seems

like a lot, but he is intrigued by what their workout schedule might

be like this time.

As expected, the next day there comes a knock at his door. When he

answers it there stands a 22 year old knockout dressed in nothing but

a pair of Reeboks and a sign hanging around her neck. She is simply

stunning, the most beautiful woman he has ever seen. She introduces

herself as a representative of the weight loss company. The sign

reads, If you can catch me, you can have me. He's out the door like a

shot. This gal is in excellent shape and it takes a while to catch

her. But when he does, it is worth every cramp and wheeze. She is

wonderful, the best he has ever had. He is really looking forward to

the next four days... For the next four days, the same girl shows up

and the same thing happens each time, much to his delight. On the

sixth day, he weighs himself and, unbelievably, he has lost another 20

pounds. I love this company, he thinks to himself, I never knew

losing weight could be so easy and so much fun.

Feeling much better about himself, he decides to go for broke and

subscribe to the companies 7 day, 50 pound weight loss program. Are

you sure, sir? asks the representative on the phone. This is our most

rigorous program. Absolutely, says he, I love your program. haven't

felt this good in years! The next day there comes a knock at his

door and he enthusiastically answers it. There stands before him a 200

pound perfect specimen of a man dressed in nothing but racing spikes

and a sign around his neck. He introduces himself as a representative

of the weight loss company.

The sign reads, If I can catch you, I can have you.

 

 

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Thought you guys may get a kick out of this:

 

A fellow was reading the paper one day lamenting the fact that his

doctor has ordered him to lose 75 pounds. Next thing he sees is an

advertisement for a guaranteed weight loss program. Guaranteed like

heck, he thinks to himself. But lets see what they think they can do.

He calls them on the phone and subscribes to the 3 day, 10 LB weight

loss program.

The next day there comes a knock at his door, and when he answers,

there stands before him a voluptuous, athletic 19 year old babe

dressed in nothing but a pair of Nikes and a sign hanging around her

neck. She introduces herself as a representative of the weight loss

company. The sign reads, If you can catch me, you can have me. Well,

without a second thought he takes off after her (like who wouldn't).

A few miles later, huffing and puffing, he finally catches her and has

his way with her. After they are through he kisses the girl one last

time and thinks to himself with a nod, I like the way this company

does business.

For the next two days, the same girl shows up and the same thing

happens each time. On the fourth day, he weighs himself and, sure

enough, he has lost 10 pounds. Deciding that he likes his somewhat

more slender physique, not to mention the method of treatment, he

calls the company back and subscribes to their 5 day, 20 LB weight

loss program. He thinks that losing 20 pounds in only 5 days seems

like a lot, but he is intrigued by what their workout schedule might

be like this time.

As expected, the next day there comes a knock at his door. When he

answers it there stands a 22 year old knockout dressed in nothing but

a pair of Reeboks and a sign hanging around her neck. She is simply

stunning, the most beautiful woman he has ever seen. She introduces

herself as a representative of the weight loss company. The sign

reads, If you can catch me, you can have me. He's out the door like a

shot. This gal is in excellent shape and it takes a while to catch

her. But when he does, it is worth every cramp and wheeze. She is

wonderful, the best he has ever had. He is really looking forward to

the next four days... For the next four days, the same girl shows up

and the same thing happens each time, much to his delight. On the

sixth day, he weighs himself and, unbelievably, he has lost another 20

pounds. I love this company, he thinks to himself, I never knew

losing weight could be so easy and so much fun.

Feeling much better about himself, he decides to go for broke and

subscribe to the companies 7 day, 50 pound weight loss program. Are

you sure, sir? asks the representative on the phone. This is our most

rigorous program. Absolutely, says he, I love your program. haven't :roll2::roll2::roll2:

felt this good in years! The next day there comes a knock at his

door and he enthusiastically answers it. There stands before him a 200

pound perfect specimen of a man dressed in nothing but racing spikes

and a sign around his neck. He introduces himself as a representative

of the weight loss company.

The sign reads, If I can catch you, I can have you.

 

There are just not enough words.

 

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diet and exercise.

 

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Ride!!! along with push-ups and sit-ups......and eat better of course...

 

I mountain bike when weather conditions allow but for the next couple of months I will use a spin bike at a local gym...great low impact workout..

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At first just food control. I'll pay attention to sugar and fat in what I eat while making sure I get the protein and fiber. Gonna drink alot more water and alot less of everything else. I plan on being hungry from time to time for sure. The way I figure it, I was pretty much full the whole time I was putting on this weight, it only stands to reason that being a hungry a little more often is going to have to happen to get it off.

 

After I get in a couple of weeks with the diet change, I will start to mix in a little exercise. We have an old Nordic Trac out in the garage that in my opinion is one of the best cardio machines ever. About 10yrs ago I used that thing 4 or 5 times a week. Never more than 10 minutes at a time. After about 6 months my resting heart was in the low 50's. I wouldn't mind feeling like that again....

Edited by Roscoe

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Ride!!! along with push-ups and sit-ups......and eat better of course...

 

I mountain bike when weather conditions allow but for the next couple of months I will use a spin bike at a local gym...great low impact workout..

 

lol.. I took a spin class at the gym a while back. Not only was I dead tired from a really good workout.. I couldn't sit down for a week cause my quads and a$$ hurt so bad!!! :lol:

 

I told a friend of mine that it was the weirdest feeling during the class. We would crank down the resistance and stand up to simulate going up hill and it would really burn my thighs. But my butt hurt so bad I didn't want to sit down either!!! :P

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Ride!!! along with push-ups and sit-ups......and eat better of course...

 

I mountain bike when weather conditions allow but for the next couple of months I will use a spin bike at a local gym...great low impact workout..

 

lol.. I took a spin class at the gym a while back. Not only was I dead tired from a really good workout.. I couldn't sit down for a week cause my quads and a$$ hurt so bad!!! :lol:

 

I told a friend of mine that it was the weirdest feeling during the class. We would crank down the resistance and stand up to simulate going up hill and it would really burn my thighs. But my butt hurt so bad I didn't want to sit down either!!! :P

 

Ha!! lol Yeah that's temporary tho... after a couple of rides your butt get used to it.........

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