Anyone else struggling with their weight -- Covid 15 or otherwise?
I've recently started doing Bright Line Eating and have lost 20 pounds since January.
Has anyone else done BLE? I have managed to eliminate sugar and flour, which I never
thought I could do.
Anybody else doing anything fairly 'hard core' to lose weight?
Weight has been a constant struggle for me for decades.
I gained seven pounds during the pandemic, but have lost them since January. I am not doing anything extreme—mainly it's the same things I usually eat, but in smaller portions. I keep carbs on the low side. I have also cut out alcohol, although I will probably have a glass of wine on my birthday next month. I allow myself two small pieces of chocolate a day—that helps. But mainly, it's portion control that works best for me. I am not temperamentally suited for extreme diets, or anything else.
But what works, works! So congratulations, Morris Zapp, on your weight loss and a program that works well for you.
I got married in October.
Im not saying "once you catch your limit you quit baiting the trap" (meaning that there is no pressure to 'look good")
However, adding another person who can bring home treats is not helping.
Unfortunately, long ago, I learned that my bride is NOT a good accountability partner. I tell this (true) story to point out that she isnt 'helping'.
I called her because I felt like making a brownie and wanted her to 'talk me down.' I said, "I feel like making a brownie" and she got all excited and said, "I will bring the Ice Cream!!"
So now that we are married, she is bringing ice cream more often! She stops for lunch and brings me a milk shake. (And of course, she doesnt want me to 'drink alone', and she doesnt want me to feel left out). She goes to the grocery store WITH A LIST, and comes home with cookies AND cookies and cream ice cream (neither on the list!). She is not a skinny woman either and qualified for her Covid Shot in 1b for obesity, not that my state makes you state why you qualify, but that was one of the factors that helped convince her to get the shot when 1b was opened.
Anyway, I have not lost weight at all. I am cooking for 2 now, more often, and we have not been able to rein in the treats. IF I bring it up, there is always a "we will start tomorrow" (and "tomorrow " never comes) Or there is some other reason that she earned a treat or needs a treat. So Im having willpower issues in part because things keep showing back up in the house that are tempting, IN addition to my own occasional shopping weaknesses.
I hear you, Clean. My husband is much the same as your wife.
I have struggled with weight issues for most of my life, as has my mother. I confess that I haven't lost any weight during the pandemic, but I haven't gained any either. I'm in what are likely the late stages of perimenopause, and have had some totally crazy students this year. On top of that, I'm having issues with one of my feet (tendinitis and possible plantar fasciitis) and a knee issue. My doctor thinks I injured myself when exercising, so I'm sort of leery of getting back on the treadmill again, I admit.
This year, my theory has been portion control, which has worked for me in the past, but I do struggle with emotional eating.
At my January checkup, I'd gained weight and my AC1 level was in prediabetes range. I'm logging everything I eat and drink, including water. I'm also logging steps, working up to four brisk miles of walking a day. I've also subscribed to a couple of puzzle magazines, because I'm less likely to nibble with a pencil in my hand.
My doctor has an interesting motivation technique. She asked me how much I would weigh the day I retired if I kept going at the rate I did this year. Then if I gained just one pound a year. I didn't like either answer. And diabetes scares me, so I'll get the weight off.
I lost about 35 pounds in four months prior to my surgery (unintentionally), which shifted me into a better BMI category, but still not an ideal one. Now that I'm recovering, I plan to continue losing weight (mass) in a healthy way and not because I kept getting sick. SO and I plan to walk, when I'm up to it, around our neighborhood which has a lot of nice wooded areas. We're also looking for healthier meal options (more scratch cooking, using less-refined ingredients, but very low fat).
Quote from: Morris Zapp on March 18, 2021, 05:26:23 PM
Anyone else struggling with their weight -- Covid 15 or otherwise?
Anybody else doing anything fairly 'hard core' to lose weight?
I have been gaining and noticed a lot of people gained over the pandemic.
I think it may be some age-related muscle loss.
I am struggling with my weight right now.
I do not recognize my body.
I used to turn heads when I walked by.
The weight gain has really hurt my ego.
I am desperate to lose but for now I am sticking to my Fitbit and noting down how much water I consume.
I have not counted everything because I have prioritized my work and research, and I think that is exactly where the problem has been.
Eventually I must say NO to work and refocus on myself and my health.
Spouse and I lost ~25-30 pounds each on WW (formerly Weight Watchers) pre-pandemic. But we've both gained it all back, with change, since going to work-from-home and not being able to go to in-person meetings or the gym. With the new year, we started working out at home regularly and planning meals and it went pretty well for a while. But as the term wore on, I reached the point where I've been fighting stress and depression so badly it feels like all I can do to manage to keep my head above water work-wise. If I start thinking about my weight I just spiral down.
Anyone have strategies for tiny changes?
I've set my Echo Dot to play a song several times a day. When the song starts, I stand up and march or dance about the room. Songs are usually about 3 minutes long, so I can't tell myself that I don't have time for it right now. It's not much exercise, but I'm at the 3 minutes is better than none stage. I have different songs scattered through my day. For example, Queen's Another One Bites the Dust blasts out at 2:15 everyday. Dancing through that one always improves my mood.
I do WW. Watching what I eat/drink is really important.
For a while I was taking really long walks and now that gyms are reopening I am back taking exercise classes. Haven't been able to walk as much.
Quote from: Vkw10 on March 23, 2021, 08:09:32 PM
Anyone have strategies for tiny changes?
I began drinking a glass of water as soon as I get up in the morning. I also eat at regular times so I added a glass right before lunch and dinner.
On days that I have a lot to do, I use Pomodoro technique and when my timer goes off I get up, do light stretches, and walk around.
I leave for class a little early so I can take the long way and walk a little extra. When class is over, I walk a little extra before returning to my office. If I drive somewhere, I park further away from the door.
I do Yoga With Adriene YouTube videos on the playlist with really short sessions. She has some 5-10 minute ones that are good. I especially like the six minute one for hips after sitting a lot all day.
I began scheduling active hobby trips (hiking, biking, swimming) and putting them in the calendar. This way, I'm less likely to skip it. For example, every Sunday morning I go for a bike ride. Every Wednesday evening I go swimming.
I got a membership to a local botanical garden and try to get over there at least every two weeks to walk. It's a nice variation from walking around the block and I'm enjoying watching spring change the garden.
When watching tv, I do light stretches or use resistance bands/dumbbells to get a light workout.
Nutrition: I began adding a vegetable to every meal and then moved to two veggies. I buy those frozen bags that you can steam in the microwave so it's easy!
I also began cutting my portion sizes. So when I get a serving, I get how much I usually would and then put some back. Or if I'm grabbing three cookies I get two instead.
I also stopped cleaning my plate which may sound odd. I grew up in a family that stressed you had to eat everything on your plate. Now, I practice leaving some and wrapping it up for later. For some reason, this idea that I must clean my plate has been very difficult to break.
I also began trying one new healthy recipe a week. This is how I discovered Buddha Bowls and the wonderful possibilities with that. You can really pack a lot of veggies in those and the endless variations keep it interesting.
I started substituting tzatziki sauce for salad dressing and mayo on sandwiches.
I quit eating after 6pm every day.
I also began drinking herbal tea. Lots of flavoring and no calories!
Sometimes, if we get takeout, I split the meal with spouse. It's better for both of us. I also will add food from home. For example, spouse and I may split a sandwich from a fast food place but I will have a side of salad that I make at home or raw veggies.
I switched up snacks from cookies and things like that to fruit and (carefully portioned out) nuts. I like the mandarin oranges that are easy to peel and also apples which are easily carried to my office. Sometimes I get string cheese.
Those are some of the changes I've recent months. I've lost 18 pounds and feel a lot better! I've slacked off in the last couple weeks but writing all this out reminds me how great I was feeling when I did them all! My plan is to lose twenty more pounds.
Quote from: Vkw10 on March 23, 2021, 08:09:32 PM
Anyone have strategies for tiny changes?
I've set my Echo Dot to play a song several times a day. When the song starts, I stand up and march or dance about the room. Songs are usually about 3 minutes long, so I can't tell myself that I don't have time for it right now. It's not much exercise, but I'm at the 3 minutes is better than none stage. I have different songs scattered through my day. For example, Queen's Another One Bites the Dust blasts out at 2:15 everyday. Dancing through that one always improves my mood.
Neat idea, thanks!
Quote from: Vkw10 on March 23, 2021, 08:09:32 PM
Anyone have strategies for tiny changes?
One thing that has been helping me curb snacking a bit is chewing gum. I checked it out with my dentist, even, and she said to look for sugar-free with xylitol - Orbit, for one example. I know I tend to eat for a lot of reasons that have nothing to do with hunger, but somehow having something in my mouth helps block that let's-just-go-browse-the-kitchen restlessness.
Quote from: sprout on March 24, 2021, 09:52:58 AM
Quote from: Vkw10 on March 23, 2021, 08:09:32 PM
Anyone have strategies for tiny changes?
One thing that has been helping me curb snacking a bit is chewing gum. I checked it out with my dentist, even, and she said to look for sugar-free with xylitol - Orbit, for one example. I know I tend to eat for a lot of reasons that have nothing to do with hunger, but somehow having something in my mouth helps block that let's-just-go-browse-the-kitchen restlessness.
I drink a glass of ice water and then if I still want a snack, have a piece of fruit or some carrots.
Quote from: ciao_yall on March 23, 2021, 08:25:17 PM
I do WW. Watching what I eat/drink is really important.
For a while I was taking really long walks and now that gyms are reopening I am back taking exercise classes. Haven't been able to walk as much.
WW works really, really well. I've lost 50 lbs and am now at the point that I keep losing even when I eat bad for a day or two. I did it just by following the points system.
You are all inspirational. Plus one on the gum; I should have invested in Trident
Quote from: sprout on March 24, 2021, 09:52:58 AM
Quote from: Vkw10 on March 23, 2021, 08:09:32 PM
Anyone have strategies for tiny changes?
One thing that has been helping me curb snacking a bit is chewing gum. I checked it out with my dentist, even, and she said to look for sugar-free with xylitol - Orbit, for one example. I know I tend to eat for a lot of reasons that have nothing to do with hunger, but somehow having something in my mouth helps block that let's-just-go-browse-the-kitchen restlessness.
Go easy on the xylitol because it's a laxative and can cause diarrhea in large amounts.
QuoteGo easy on the xylitol because it's a laxative and can cause diarrhea in large amounts.
Wont that help with weight loss?
Quote from: clean on March 24, 2021, 06:48:16 PM
QuoteGo easy on the xylitol because it's a laxative and can cause diarrhea in large amounts.
Wont that help with weight loss?
Yep, but it could be a wild ride if one doesn't know that's going to happen and does a lot of live teaching.
Quote from: polly_mer on March 24, 2021, 07:12:23 PM
Quote from: clean on March 24, 2021, 06:48:16 PM
QuoteGo easy on the xylitol because it's a laxative and can cause diarrhea in large amounts.
Wont that help with weight loss?
Yep, but it could be a wild ride if one doesn't know that's going to happen and does a lot of live teaching.
Oh, my digestive tract is messed up enough I probably wouldn't even notice a difference. Is there a 'Do I have IBS' thread somewhere?
Aw, man. Did I kill the thread? I didn't mean to.
Quote from: sprout on March 26, 2021, 09:33:19 AM
Aw, man. Did I kill the thread? I didn't mean to.
Nah.
I've found that eating 5 mini meals helps me. I lost over 15% of my body mass since last November. When I'm feeling up to it, I plan to build up my walking routine again.
Quote from: sprout on March 26, 2021, 09:33:19 AM
Aw, man. Did I kill the thread? I didn't mean to.
I just don't have personal stories that would help others. I'm losing muscle mass as a result of being prevented from my normal activities. I'm so sick of my normal treats that I've cut way back, even with the spouse who keeps the snack shelf stocked.
I've lost noticeable weight and size, but most of it is undesirable because it's healthy muscle mass, not fat.
My weight is the same, but my fitness level is slightly better. I walked the 3/4 mile track around my apartment complex twice in one minute less than two weeks ago, without my Fitbit registering minutes in "the zone" so my heart rate wasn't elevated much. Also, my favorite slacks are no longer uncomfortably snug, just snugger than I like.
Time to pick up my walking pace a bit, go three laps, or walk twice a day. And my echo dot is about to play Peppermint Twist, so time to get up and move.
I'm losing muscle mass as a result of being prevented from my normal activities. I'm so sick of my normal treats that I've cut way back, even with the spouse who keeps the snack shelf stocked.
I've lost noticeable weight and size, but most of it is undesirable because it's healthy muscle mass, not fat.
[/quote]
Polly , sorry to hear that. I hope there's a way to reconnect to activities—normal or new—before long.
Quote from: Harlow2 on March 28, 2021, 07:55:49 PM
Quote
I'm losing muscle mass as a result of being prevented from my normal activities. I'm so sick of my normal treats that I've cut way back, even with the spouse who keeps the snack shelf stocked.
I've lost noticeable weight and size, but most of it is undesirable because it's healthy muscle mass, not fat.
Polly , sorry to hear that. I hope there's a way to reconnect to activities—normal or new—before long.
I have started dragging out the exercise bike every day because the muscle mass loss has reached the worrying stage. I'm not all that fond of the bike, but it is low impact and feasible.
I am waiting eagerly for campus to open back to the point where meetings are again a thing, so walking to meetings in several meeting with my stuff is several miles per day, just not all at one time.
I'm not fat. I am big boned.
I actually lost weight last year with the lockdowns despite having no gym. I just did lots of walking and made a deliberate effort to have smaller meals. Then I lived with my parent while working remotely and then gained it all back. It is probably helping me that our cafeteria has a severely reduced selection due to the low enrollment this year. I find that one benefit of weight training is that even with no weight loss people will notice that you look less fat.
Quote from: polly_mer on March 28, 2021, 08:11:12 PM
I have started dragging out the exercise bike every day because the muscle mass loss has reached the worrying stage. I'm not all that fond of the bike, but it is low impact and feasible.
I am waiting eagerly for campus to open back to the point where meetings are again a thing, so walking to meetings in several meeting with my stuff is several miles per day, just not all at one time.
Do you have a good place to write a bike outside? That's so much more fun! I just purchased an electric bike and it's better than I could have imagined. You can get as much exercise as you want by leaving pedal assist off or very low but you don't have to worry about going too far to get back easily or climbing big hills.
Quote from: Charlotte on March 29, 2021, 04:12:04 AM
Quote from: polly_mer on March 28, 2021, 08:11:12 PM
I have started dragging out the exercise bike every day because the muscle mass loss has reached the worrying stage. I'm not all that fond of the bike, but it is low impact and feasible.
I am waiting eagerly for campus to open back to the point where meetings are again a thing, so walking to meetings in several meeting with my stuff is several miles per day, just not all at one time.
Do you have a good place to write a bike outside? That's so much more fun! I just purchased an electric bike and it's better than I could have imagined. You can get as much exercise as you want by leaving pedal assist off or very low but you don't have to worry about going too far to get back easily or climbing big hills.
I live in a mountainous region at altitude; there is no such thing as a casual bike ride here. I also hate bike riding and have not been on an outdoor bicycle since I was a child and gave it up as being unpleasant.
Riding a bike is not fun, but it is tolerable to pedal while watching TV.
Quote from: Anselm on March 28, 2021, 09:18:53 PM
I'm not fat. I am big boned.
I actually lost weight last year with the lockdowns despite having no gym. I just did lots of walking and made a deliberate effort to have smaller meals. Then I lived with my parent while working remotely and then gained it all back. It is probably helping me that our cafeteria has a severely reduced selection due to the low enrollment this year. I find that one benefit of weight training is that even with no weight loss people will notice that you look less fat.
I'm technically not fat, either. Even during my skinny days, I had a very nice 'thin' hourglass (not apple, not pear) but now I seem to be getting 'thicker' and I personally don't like it. Today I did 12,000 steps.
I don't know if anyone wants to hear my advice on this, given that I have the opposite problem. I'll hold my tongue until someone says they are open to ideas.
Quote from: spork on April 01, 2021, 06:19:25 PM
I don't know if anyone wants to hear my advice on this, given that I have the opposite problem. I'll hold my tongue until someone says they are open to ideas.
I'm open to ideas!
Quote from: Charlotte on April 02, 2021, 04:28:13 AM
Quote from: spork on April 01, 2021, 06:19:25 PM
I don't know if anyone wants to hear my advice on this, given that I have the opposite problem. I'll hold my tongue until someone says they are open to ideas.
I'm open to ideas!
Ok. This will be a mix of the general and specific.
Charles Duhigg's
The Power of Habit is a good introduction to behavior modification as it applies to eating.
Physical activity/exercise has immense health benefits (both physical and mental) and it does burn calories. But if one is obese, reducing one's caloric intake through healthy eating is more effective. I'm not saying skip the exercise, I'm saying that going to a gym for an hour every day while continuing to eat the same way isn't going to generate much weight loss.
In the USA, any processed food that comes in a carton, can, or bottle is going to have added sugar, fat, or both. Reading and understanding labels will make these foods less desirable, save you money, and benefit the environment.
Slowly substitute the empty calorie, high glycemic foods with high fiber, nutrient dense foods. Oatmeal instead of the boxed breakfast cereal. Banana instead of the cookie. Trying to radically transform one's diet all at once is usually counterproductive. Substitute something healthy for one unhealthy food or habit for a week or two, then make another substitution.
Cook. Yes, it takes some time and forethought, but you'll be eating far better and more cheaply. I typically make a large pot of soup or curry on the weekend and eat the leftovers for lunch the following week. Right now I'm eating homemade chicken soup with white beans, barley, spinach, onion, carrot, etc. Not a $6.95 plastic-wrapped ham and cheese sandwich on white bread. I buy whole coffee beans, grind them up, and cold brew coffee overnight for my wife and I. We drink it black. I don't know about the caloric content, but it's insignificant compared to the grande mocha-strawberry latte cappucino that costs $8.00 and is really sugar syrup and cow milk. If I want coffee, I drink coffee.
Over time you will notice that pre-prepared food in the USA, even the vast majority of restaurant food, always tastes sweet. It's made that way -- that's what sugar addicts crave. Eat Greek food in Greece, at a non-tourist restaurant, and there will be half the volume of food and a quarter of the calories compared to what you get served at a Greek restaurant in the USA, but the fish, vegetables, and herbs will all have distinct flavors. You get up from the table without feeling hungry. It's an example of how spices plus fiber do a much better job satisfying the appetite than the 3,000 calorie plate of bland sweetness.
Hi, Spork! I am a short, fat person who cooks my own soups and curries from scratch using organic vegetables from a local CSA and brews my own unsweetened or barely-sweetened tea.
I gained significant weight when I lived in South Asia (eating traditional food prepared by locals) on account of too much white rice and milk tea (which, it turns out, is just as bad for you as a "grande mocha-strawberry latte cappucino").
I lost 60 lbs gradually over the course of about 2 years.
For me, it involved:
- Cutting way back on oatmeal and rice (although my A1C is good and I'm not diabetic, these still had way too many calories/carbs for me),
- Getting some dedicated cardio exercise in daily (even if only for 5 minutes, but ideally 20-30; I had a 500+ day streak) and doing crunches,
- Modified "intermittent fasting": not eating after 10PM or before noon (with some flexibility, but as a general rule; note that I'm a night owl and my schedule was such that I could go to bed at 2AM and sleep until 10 or 11); this mostly functions to limit caloric intake so I don't graze at all hours,
- Gradually substituting lower-carb items in place of higher-carb things (e.g. hummus on Wasa cracker or veggie strips instead of pita; eating curries and stews without rice, etc.),
- Gradually reducing portion sizes/number of helpings,
- Eating a greater proportion of my daily calories from lean meat (fish, boneless-skinless chicken breast, occasionally very lean beef) and eggs than I had been to enhance satiety in a way that fiber doesn't seem to for me (though I eat plenty of fiber as well). Not so great for the environment, but something I accept for now. Despite the increase in meat-eating, my triglycerides decreased, though my LDL cholesterol did not.
While Spork's assumptions about how fat people eat turn out to be pretty inaccurate in my case (I almost never eat pre-prepared/packaged foods on account of food allergies and other dietary restrictions), I have also seen the utility of gradual change (not the kind of "diet" that one follows temporarily, but a gradual shift into more sustainable eating patterns for whatever helps your body run best) and cooking for one's self.
Postscript is that I gained an extra 20 lbs during pregnancy last year and it's stuck around on account of unpredictable schedule, lack of sleep, lack of time, and breastfeeding (during which my doctor has told me not to purposely try to lose weight), so I'll hopefully be back in a few months...
Thanks for sharing those ideas!
I'm not considered obese so may have a slightly different situation.
Completely agree on the exercise. In some cases, it can make you more hungry and you eat more or you feel you "deserve" the extra treats.
Good point on the processed food too. I avoid it. This speaks to your last point too but since I cook so much and avoid adding sugar/salt/processed ingredients I don't enjoy the processed food. The salt is too strong and it has a flavor I just don't like. I also don't eat cereal or cookies, or any sweets for that matter anymore. I don't miss sweets although I did at first!
Yes, I do cook most of the time. I rely heavily on veggies, fish, and beans. A typical meal for me is roasted or steamed veggies, a piece of fish, and chickpeas. I also rely on soups with clear broth (so not cream based).
+1 on black coffee! I drink black coffee, herbal tea, and water. Liquid calories add up and don't fill you up.
Definitely a good point on using spices and letting the flavors in the dish shine through. I have trouble eating fast food because they are so heavily salted and sugared. When I eat out, I do tend to go to Greek restaurants and incorporate much of their flavors into my own cooking.
This week will be a busy week so I prepped lunches and dinners through Wednesday. I have steamed veggies, tilapia, and roasted chicken breast. Each meal will have a serving of the protein and lots of veggies on the side. I also have homemade bone broth ready for snacks if needed. I sometimes add more veggies in too for a nice veggie soup snack. I don't typically eat breakfast, but on days I do I have plain nonfat Greek yogurt with blueberries.
You brought up some good ideas! I'll definitely check out that book you mentioned. Thank you!
I made soups with puréed pumpkin, which gives me creamy texture and lovely color. Like many Americans, I tend to associate pumpkin with sweet pumpkin pie, but I've learned it's better without sugar. Cinnamon, nutmeg, pepper, paprika, cocoa, all work well in a puréed pumpkin soup.
I measure everything that I ingest- using measuring cups, grams of fat and ounces of drinkable fluids. I started this last year when I had horrible gastro issues which surgery has eliminated (thank God). I also record when I start a meal and when I end it (I have a tendency to eat quickly).
+1 on pureed veggie soups. Tomato & roasted red pepper, butternut squash, etc. Spicy black bean soup is also good (high fiber, low fat).
I did 13,000 steps on my Fitbit yesterday!
I wonder if this helps.
Quote from: Faith786 on April 06, 2021, 10:44:56 AM
I did 13,000 steps on my Fitbit yesterday!
I wonder if this helps.
Dang! I would think so!
Another tip. I also record everything that I eat to keep track and see if anything is 'rejected' by my body.
In the last year, my partner and I have lost over 100 lbs (me 40 + him 70) by switching to a predominantly whole-food plant based diet. We did not count calories. We did not weigh or measure food. We ate until we were full. We eat tons of bananas, apples, steamed broccoli, brussel sprouts, cauliflower, and mushrooms, and tons of oatmeal, brown rice, potatoes (gold, red, sweet), and beans (black, kidney, chickpeas, pintos, etc.). We still have some processed foods, like whole-grain flour tortillas and some fake meats. Otherwise, we do not eat any dairy, meats, or oils. Almost every night we have banana ice cream (as much as we want). It consists of over-ripe bananas blended with ice and whatever flavors we want (maple flavor and peanut butter powers are our two favorites). We have kept nuts in our diet, but losing the last amount of weight we need to (30 for me and 20 for him), we are now removing nuts to try to get there.
We did no exercise to lose the weight and both received excellent blood profiles and health exams last August.
If interested in learning more, check out movies like "Eating You Alive" and "Forks Over Knives". There are various programs out there designed around the whole-food plant based diet, and I personally have liked the McDougall plan the best because it is so simple. YouTube channels to check out on this topic are: VegSource, ChefAJ, and Plantiful Kiki. There are others.
The biggest take away from our strategy for weight loss is that calorie density matters most. Here's a great video from nutritionist Jeff Novick on the topic: https://www.youtube.com/watch?v=9gTLpTq1nQk
Good luck, everyone! We're all in this together. What works for me, might not work for you, but after years of trying other diets, this one is the holy grail for me.
Quote from: evil_physics_witchcraft on April 06, 2021, 11:07:50 AM
Dang! I would think so!
Another tip. I also record everything that I eat to keep track and see if anything is 'rejected' by my body.
That's a great tip!
Btw, I hit 13,000 steps each day this week, and on one day, I hit 15,000 steps. I hope I can keep it up!!
No weight loss happening yet, though, because it's too early.
1 pound of fat lost = 35,000 calories burned, apparently
I had been slowly gaining weight for many years. Only about 2 pounds/year, which is pretty typical in N. America, but it really adds up over time. However, the pandemic didn't help and I think it sped up. Last December I stepped on a scale for the first time in a while and didn't like what I saw so I decided that day that I had to address it. I also noticed my son (who is in remote school) putting on weight, so have been working with him to improve his eating and needed to set a better example.
Since then, I have dropped about 35 pounds and have shifted from an "obese" BMI to simply overweight. I am now within about 15 pounds of where I think I should be (about 25 from the BMI charts, but they are a little flawed). For me, I simply cut out the foods I already knew I should cut out (I had a nasty pizza habit), reduced my portion size in general, and added in healthy snacks. For the fist month or so I was a little hungry most of the time, but I think I have adjusted and am not quite as restrictive as during the first period. I counted calories for a couple days early on to calibrate, but do not regularly record or track them (I know approximately where I am). There is the odd day where I mess up (split a poutine with the wife when the local fry truck opened last weekend; another weakness), but I think what is important is not to let that derail you and keep up the good fight.
I look forward to the gym reopening so I can start lifting weights again as I suspect I have lost some muscle mass along with the fat, but I also need to start stretching more to help as I age.
Quote from: Faith786 on April 09, 2021, 07:20:59 AM
Quote from: evil_physics_witchcraft on April 06, 2021, 11:07:50 AM
Dang! I would think so!
Another tip. I also record everything that I eat to keep track and see if anything is 'rejected' by my body.
That's a great tip!
Btw, I hit 13,000 steps each day this week, and on one day, I hit 15,000 steps. I hope I can keep it up!!
No weight loss happening yet, though, because it's too early.
1 pound of fat lost = 35,000 calories burned, apparently
I thought it was 3,500 calories (approximately- based on body type, etc.).
Quote from: evil_physics_witchcraft on April 09, 2021, 09:56:55 AM
Quote from: Faith786 on April 09, 2021, 07:20:59 AM
Quote from: evil_physics_witchcraft on April 06, 2021, 11:07:50 AM
Dang! I would think so!
Another tip. I also record everything that I eat to keep track and see if anything is 'rejected' by my body.
That's a great tip!
Btw, I hit 13,000 steps each day this week, and on one day, I hit 15,000 steps. I hope I can keep it up!!
No weight loss happening yet, though, because it's too early.
1 pound of fat lost = 35,000 calories burned, apparently
I thought it was 3,500 calories (approximately- based on body type, etc.).
My bad...you're absolutely right...[hitting my forehead with my palm...doink!]
Quote from: Faith786 on April 09, 2021, 12:21:42 PM
Quote from: evil_physics_witchcraft on April 09, 2021, 09:56:55 AM
Quote from: Faith786 on April 09, 2021, 07:20:59 AM
Quote from: evil_physics_witchcraft on April 06, 2021, 11:07:50 AM
Dang! I would think so!
Another tip. I also record everything that I eat to keep track and see if anything is 'rejected' by my body.
That's a great tip!
Btw, I hit 13,000 steps each day this week, and on one day, I hit 15,000 steps. I hope I can keep it up!!
No weight loss happening yet, though, because it's too early.
1 pound of fat lost = 35,000 calories burned, apparently
I thought it was 3,500 calories (approximately- based on body type, etc.).
My bad...you're absolutely right...[hitting my forehead with my palm...doink!]
You can both be right, since the "calories" we refer to for food are actually kilocalories.
Quote from: Puget on April 09, 2021, 12:57:07 PM
Quote from: Faith786 on April 09, 2021, 12:21:42 PM
Quote from: evil_physics_witchcraft on April 09, 2021, 09:56:55 AM
Quote from: Faith786 on April 09, 2021, 07:20:59 AM
Quote from: evil_physics_witchcraft on April 06, 2021, 11:07:50 AM
Dang! I would think so!
Another tip. I also record everything that I eat to keep track and see if anything is 'rejected' by my body.
That's a great tip!
Btw, I hit 13,000 steps each day this week, and on one day, I hit 15,000 steps. I hope I can keep it up!!
No weight loss happening yet, though, because it's too early.
1 pound of fat lost = 35,000 calories burned, apparently
I thought it was 3,500 calories (approximately- based on body type, etc.).
My bad...you're absolutely right...[hitting my forehead with my palm...doink!]
You can both be right, since the "calories" we refer to for food are actually kilocalories.
Dosnt that make both of them wrong?
Quote from: Puget on April 09, 2021, 12:57:07 PM
Quote from: Faith786 on April 09, 2021, 12:21:42 PM
Quote from: evil_physics_witchcraft on April 09, 2021, 09:56:55 AM
Quote from: Faith786 on April 09, 2021, 07:20:59 AM
Quote from: evil_physics_witchcraft on April 06, 2021, 11:07:50 AM
Dang! I would think so!
Another tip. I also record everything that I eat to keep track and see if anything is 'rejected' by my body.
That's a great tip!
Btw, I hit 13,000 steps each day this week, and on one day, I hit 15,000 steps. I hope I can keep it up!!
No weight loss happening yet, though, because it's too early.
1 pound of fat lost = 35,000 calories burned, apparently
I thought it was 3,500 calories (approximately- based on body type, etc.).
My bad...you're absolutely right...[hitting my forehead with my palm...doink!]
You can both be right, since the "calories" we refer to for food are actually kilocalories.
If the actual number is 3,500 kilocalories than the number of calories is 3,500,000, no?
Quote from: smallcleanrat on April 09, 2021, 02:43:21 PM
Quote from: Puget on April 09, 2021, 12:57:07 PM
Quote from: Faith786 on April 09, 2021, 12:21:42 PM
Quote from: evil_physics_witchcraft on April 09, 2021, 09:56:55 AM
Quote from: Faith786 on April 09, 2021, 07:20:59 AM
Quote from: evil_physics_witchcraft on April 06, 2021, 11:07:50 AM
Dang! I would think so!
Another tip. I also record everything that I eat to keep track and see if anything is 'rejected' by my body.
That's a great tip!
Btw, I hit 13,000 steps each day this week, and on one day, I hit 15,000 steps. I hope I can keep it up!!
No weight loss happening yet, though, because it's too early.
1 pound of fat lost = 35,000 calories burned, apparently
I thought it was 3,500 calories (approximately- based on body type, etc.).
My bad...you're absolutely right...[hitting my forehead with my palm...doink!]
You can both be right, since the "calories" we refer to for food are actually kilocalories.
If the actual number is 3,500 kilocalories than the number of calories is 3,500,000, no?
Yes, you are right! Wasn't attending properly to the number of 0s.
Quote from: Puget on April 09, 2021, 12:57:07 PM
Quote from: Faith786 on April 09, 2021, 12:21:42 PM
Quote from: evil_physics_witchcraft on April 09, 2021, 09:56:55 AM
Quote from: Faith786 on April 09, 2021, 07:20:59 AM
Quote from: evil_physics_witchcraft on April 06, 2021, 11:07:50 AM
Dang! I would think so!
Another tip. I also record everything that I eat to keep track and see if anything is 'rejected' by my body.
That's a great tip!
Btw, I hit 13,000 steps each day this week, and on one day, I hit 15,000 steps. I hope I can keep it up!!
No weight loss happening yet, though, because it's too early.
1 pound of fat lost = 35,000 calories burned, apparently
I thought it was 3,500 calories (approximately- based on body type, etc.).
My bad...you're absolutely right...[hitting my forehead with my palm...doink!]
You can both be right, since the "calories" we refer to for food are actually kilocalories.
Ooooo, good point! Maybe we should just use joules instead?
3500 Calories (big C) = 3500 Kilocalories = 3,500,000 calories (small c) = 14,644 KJ
Most Salient Fact: I burned 36 (~ish) calories typing this out.
Quote from: Kron3007 on April 09, 2021, 08:50:03 AM
Since then, I have dropped about 35 pounds and have shifted from an "obese" BMI to simply overweight.
Congrats on the weight loss! I agree with you about those BMI charts being off. Here's an overview of BMI's and what might be optimal for longevity (http://"https://nutritionfacts.org/video/whats-the-ideal-bmi/"), which includes the following:
Quote from: excerpt
What's the optimal BMI? The largest studies in the United States and around the world found that having a normal body mass index, a BMI from 20 to 25, is associated with the longest lifespan. Put all the best available studies with the longest follow-up together, and that can be narrowed down even further to a BMI of 20 to 22. ... But, even within a normal BMI, the risk of developing chronic diseases, such as type 2 diabetes, heart disease, and several types of cancer starts to rise towards the upper end, even starting as low as a BMI of 21."
So although I'm within ~4 lbs of the healthy weight category (BMI <25), it's an additional 30 lbs to get to a BMI of 20. Trying not to focus on that second part....
Question – has anyone else experienced that losing weight / being on a calorie deficit gives you "brain fog" that makes it hard to focus with certain tasks, like writing? If so, have any tips for working through it or getting over it?
Quote from: AJ_Katz on April 12, 2021, 03:04:00 PM
Quote from: Kron3007 on April 09, 2021, 08:50:03 AM
Since then, I have dropped about 35 pounds and have shifted from an "obese" BMI to simply overweight.
Congrats on the weight loss! I agree with you about those BMI charts being off. Here's an overview of BMI's and what might be optimal for longevity (http://"https://nutritionfacts.org/video/whats-the-ideal-bmi/"), which includes the following:
Quote from: excerpt
What's the optimal BMI? The largest studies in the United States and around the world found that having a normal body mass index, a BMI from 20 to 25, is associated with the longest lifespan. Put all the best available studies with the longest follow-up together, and that can be narrowed down even further to a BMI of 20 to 22. ... But, even within a normal BMI, the risk of developing chronic diseases, such as type 2 diabetes, heart disease, and several types of cancer starts to rise towards the upper end, even starting as low as a BMI of 21."
So although I'm within ~4 lbs of the healthy weight category (BMI <25), it's an additional 30 lbs to get to a BMI of 20. Trying not to focus on that second part....
Thanks. I am still about 20 lbs off of a BMI of 25, but I still question the whole thing. I used to work out a lot and was quite lean at that weight. I'm sure I have lost muscle mass, but my ideal weight would still put me at a high BMI since I hope to get back to the gym when I can.
Either way, I am happy even if I never reach my ultimate goal. I don't mind imperfection, but didn't like where I was headed.
Quote from: AJ_Katz on April 12, 2021, 03:07:11 PM
Question – has anyone else experienced that losing weight / being on a calorie deficit gives you "brain fog" that makes it hard to focus with certain tasks, like writing? If so, have any tips for working through it or getting over it?
Yes, and I wonder if it's related to cutting carbs. Not sure how to deal with it other than not completely cutting carbs. Space them out and see how many you need to not be 'out of it.' Titrate.
Quote from: evil_physics_witchcraft on April 12, 2021, 03:23:36 PM
Quote from: AJ_Katz on April 12, 2021, 03:07:11 PM
Question – has anyone else experienced that losing weight / being on a calorie deficit gives you "brain fog" that makes it hard to focus with certain tasks, like writing? If so, have any tips for working through it or getting over it?
Yes, and I wonder if it's related to cutting carbs. Not sure how to deal with it other than not completely cutting carbs. Space them out and see how many you need to not be 'out of it.' Titrate.
Good to know I'm not alone with it. I'm on a high carb diet (approx 80:10:10 carbs:prot:fat) and still experiencing it. I'm thinking about trying to eat more of my calories during the day and having a spartan dinner at night.
Quote from: AJ_Katz on April 12, 2021, 03:07:11 PM
Question – has anyone else experienced that losing weight / being on a calorie deficit gives you "brain fog" that makes it hard to focus with certain tasks, like writing? If so, have any tips for working through it or getting over it?
Again, my problem is the opposite of the topic of this thread, but changing one's caloric intake or burn rate can have all sorts of effects on the human body, including cognitive function. A simple example: post-prandial stupor.
When I get home from a run longer than six miles, the first thing I do when I get through the door is starting munching a banana. If I wait more than 30 minutes to ingest food, my energy level and ability to concentrate is sub-par for the rest of the day. I also drink some protein shake made with soy milk before showering. This does a much better at keeping me functional than, for example, a couple of donuts that will cause my blood sugar to spike and then crash.
QuoteQuestion – has anyone else experienced that losing weight / being on a calorie deficit gives you "brain fog" that makes it hard to focus with certain tasks, like writing? If so, have any tips for working through it or getting over it?
Yes, your brain is a big energy hog. Perhaps on days that you need to concentrate, make sure that you have a good meal. You can cut back later in the day, after the research work is done.
I had a friend that went on to PhD program, and she reported that she was trying to lose weight, but was having problems concentrating. Weight loss, at least significant ones, can wait a while!
Quote from: clean on April 12, 2021, 05:30:02 PM
QuoteQuestion – has anyone else experienced that losing weight / being on a calorie deficit gives you "brain fog" that makes it hard to focus with certain tasks, like writing? If so, have any tips for working through it or getting over it?
Yes, your brain is a big energy hog. Perhaps on days that you need to concentrate, make sure that you have a good meal. You can cut back later in the day, after the research work is done.
I had a friend that went on to PhD program, and she reported that she was trying to lose weight, but was having problems concentrating. Weight loss, at least significant ones, can wait a while!
I've found that focusing on a weekly calorie deficit more than a daily one helps. A goal of 3500 calories deficit a week might mean calorie deficits of 500 calories on three days, 800 calories on two days, and 200 calories on two days. Today was a meeting and data collection day, so I planned an 800 calorie deficit. A little brain fog is a good thing some days.
To possibly clarify my previous comment: I think trying to avoid volatility in blood sugar levels by, for example, eating small amounts of whole foods at regular intervals, instead of occasionally eating very large meals or snacking on highly-processed carbohydrates and refined sugars, helps keep cognitive function consistent throughout the day.
Quote from: spork on April 13, 2021, 11:30:10 AM
To possibly clarify my previous comment: I think trying to avoid volatility in blood sugar levels by, for example, eating small amounts of whole foods at regular intervals, instead of occasionally eating very large meals or snacking on highly-processed carbohydrates and refined sugars, helps keep cognitive function consistent throughout the day.
I've encountered that assertion in many places. That doesn't seem to matter nearly as much as having sufficient food that I can think.
I definitely notice being hungrier when I have been doing a lot of thinking and then come up for air than when I have a lower cognitive load.
I do get brain fog if I'm not eating enough. I don't keep track of calories, but it's noticeable to me when I'm low on fuel. I can't live on junk food, but I don't experience a crash by having some quick sugar to stave off the 1500 slow time when thinking is hard.
As spork mentioned, managing blood sugar levels is important. Eating whole foods helps with fiber and nutrients. On a concentrated thought day, I might add both sliced avocado and chopped nuts to my salad to boost energy to brain. On a meeting heavy day, the salad gets either avocado or nuts, not both, but I'll add extra radishes and cucumbers. I don't cut calories to the point that I'm hungry all day, since that tends to lead to drive throughs, fries, and shakes.
Quote from: polly_mer on April 13, 2021, 03:24:50 PM
I've encountered that assertion in many places. That doesn't seem to matter nearly as much as having sufficient food that I can think.
I definitely notice being hungrier when I have been doing a lot of thinking and then come up for air than when I have a lower cognitive load.
I do get brain fog if I'm not eating enough. I don't keep track of calories, but it's noticeable to me when I'm low on fuel. I can't live on junk food, but I don't experience a crash by having some quick sugar to stave off the 1500 slow time when thinking is hard.
Same...I need to eat enough, which is just as important as getting enough sleep to avoid brain fog.
I think I'm looking for perspective/opinions about this more than anything (how-to-look-at-it more than what-to-do-about-it).
My SO was overweight when we met; over the years his weight has crept up to the point where he is classified as obese. I've become increasingly concerned for his health. This is not a mere concern about appearance or fixation about numbers on a scale. He gets sweaty and short of breath very easily, has frequent back and leg pains, and is starting to have a bit of difficulty getting up from a sitting position. I know BMI is not a perfect indicator of health, but aside from that, other measures like waist circumference/amount of abdominal fat are used as predictors of increased weight-related health risks. His belly has started hanging over his belt and his walk is sometimes reminiscent of a pregnant woman's waddle.
Even separate from the weight issue, his diet is very unhealthy (mostly fast food/restaurant food, processed snacks, frozen dinners, etc...). He has an underlying health condition that makes it all the more important to limit things like sugar, which can contribute to inflammatory responses.
I'm not aiming to try to "make" him change his habits because (1) if he's only doing it for me with no intrinsic motivation, it won't do much good and (2) it'll just be more stress for both of us if I'm monitoring and nagging him all the time. I *do* sincerely wish adopting a healthier diet was a priority for him, because he is very methodical and dedicated once he sets his mind to do something. I know he could succeed if he committed to making a change.
I've had to watch several family members battle severe health issues exacerbated by poor diet and it scares me that he might have to go through similarly painful and debilitating illnesses at a relatively young age. I don't want to see him get sick and I don't want to see him die young.
I've known a few people who have had similar concerns about loved ones. One tried to be an influence/role model by adopting healthier habits themselves, and that did seem to help inspire the loved one to give it a try as well. Another took charge of all the groceries and cooking, making sure their home was always stocked with healthy eating options. This led to a ton of stress for them, because the loved one would eat the healthy meals, but if my friend was too tired to cook then it was back to fast food. There was no real sense of agency or responsibility on the part of the loved one to make healthy decisions for themselves.
I'm not really dwelling over how to change his behavior. I'm pondering more over how this relates to boundaries in a relationship and whether certain of my worries are reasonable or overly emotion-based.
1) I'd like to be in the know with regards to SO's health. He *has* said if a doctor ever gives him the "either lose weight or you won't last five years" type of speech, he would focus more on eating healthy. A few times after he's gotten physicals I've asked him about what the doctor said. He always says, "Everything's fine." If I ask for specifics (like "so BP and cholesterol were normal?") he says it's not my business. He's also said weight "shouldn't matter if you love someone." But it's precisely *because* I care that it matters to me.
2) SO wants kids and I don't feel at all confident planning for that when I don't think he's taking particularly good care of himself. I'm too worried he might die or become disabled by illness when the kids are still young, and that kids would also pick up unhealthy eating habits and suffer as a consequence.
SO's countered by saying he could be the fittest man on earth and get hit by a bus. So the impossibility of guaranteeing he will be alive and in good health for decades to come makes the concern about him dying young pointless (one of those "accept the things you cannot change" type mindsets). My thought is that the impossibility of a guarantee doesn't mean risk mitigation is pointless. I mean, the other half of that mantra is "change the things I can," right?
@smallcleanrat – Have you seen the movie Eating You Alive? It could be a good conversation starter for you both. While you can certainly attempt to maintain your own health while your partner is increasingly unhealthy, it would be better if you shared some of your health goals so that you can support each other on your health journey. Alternatively, you could undergo a radical diet change to be healthier, with the hope that your partner will see your success with healthy eating and join in (are you cooking dinners at home? that's a great place to start). Perhaps your partner has put up a wall because he feels helpless in the weight battle.... but if given the right tools and with the right support, perhaps he would be able to see a new path forward. Sometimes these things take time and are a process.
Also, I see the same physician as my partner. We both scheduled our physical on the same day last year and the doctor, while in my room asked "So, is there anything I should know about your partner?" and I told him what my partner was hoping to get out of his experience at the doctor that day. I'm also assuming that my partner was asked the same question about me. You might consider changing your primary care physician to the same person and talking with them about your concerns. But that's kind of a shot in the dark. It seems the most direct option would be to talk with your partner about each of your long-term goals for health... like, what do you want to do in retirement? Will you need your physical abilities later in life? What about expenses? Health care costs are expensive and achieving good health is a great way to save money.
Hopefully others will have more to suggest in your case.
Quote from: smallcleanrat on April 18, 2021, 09:54:27 PM
[. . . ]
SO's countered by saying he could be the fittest man on earth and get hit by a bus.
[. . .]
Chance of getting hit by a bus is close to zero. His current chance of debilitating heart disease, diabetes, etc. is far higher.
SO is committing slow suicide.
Hi SCR,
QuoteI'm not really dwelling over how to change his behavior. I'm pondering more over how this relates to boundaries in a relationship and whether certain of my worries are reasonable or overly emotion-based.
I think your worries can be both reasonable and emotion-based. It is reasonable to worry about your SO's health. But it is unlikely that you will be able to change his behavior. He has to want to eat healthier, etc. It's important that you continue taking care of yourself, and that includes eating well and exercising. Hopefully, he will want to join you eating delicious and healthy food (perhaps more likely if you do the shopping and don't have much junk around) but you can't make him.
Quote from: AJ_Katz on April 19, 2021, 02:39:52 PM
@smallcleanrat – Have you seen the movie Eating You Alive? It could be a good conversation starter for you both. While you can certainly attempt to maintain your own health while your partner is increasingly unhealthy, it would be better if you shared some of your health goals so that you can support each other on your health journey. Alternatively, you could undergo a radical diet change to be healthier, with the hope that your partner will see your success with healthy eating and join in (are you cooking dinners at home? that's a great place to start). Perhaps your partner has put up a wall because he feels helpless in the weight battle.... but if given the right tools and with the right support, perhaps he would be able to see a new path forward. Sometimes these things take time and are a process.
Also, I see the same physician as my partner. We both scheduled our physical on the same day last year and the doctor, while in my room asked "So, is there anything I should know about your partner?" and I told him what my partner was hoping to get out of his experience at the doctor that day. I'm also assuming that my partner was asked the same question about me. You might consider changing your primary care physician to the same person and talking with them about your concerns. But that's kind of a shot in the dark. It seems the most direct option would be to talk with your partner about each of your long-term goals for health... like, what do you want to do in retirement? Will you need your physical abilities later in life? What about expenses? Health care costs are expensive and achieving good health is a great way to save money.
Hopefully others will have more to suggest in your case.
Thanks for the movie recommendation; I'll check it out. I could definitely stand to eat healthier myself, maybe try to learn a few healthy recipes we both enjoy. He grew up on heavily processed foods though, so fresh foods often don't "taste right" to him. (e.g. he prefers canned fruit in syrup to fresh fruit)
My mom went on a major health food kick when I was in middle school and (as she was the one who did the shopping and cooking for the family) that meant my dad and I were along for the ride. So I do remember how it feels to give up old favorite foods and adopt new ones. It does take some time to get used to a different diet. But eventually, things I used to eat and enjoy starting tasting way too sweet or too greasy, and things like water (which at first seemed very bland) became very refreshing. Unfortunately, at moment, SO is only willing to accept a food swap (e.g. fresh fruit instead of canned) if he enjoys the new item just as much as the old. Food is a major source of comfort for him when stressed, so he's highly reluctant to go without the pleasure of eating the foods he currently loves long enough for his tastes to adapt.
I didn't realize there were physicians who ask for input from their patients' spouses; I'm guessing the info still goes one way, though? i.e. doc asks you for input about spouse but doesn't share info about spouse with you unless spouse gives permission?
SO did let me look at the results of his last blood test, which showed above-average-range LDL and cholesterol levels. I asked if the doctor had commented on that; when SO said the doc hadn't, I asked SO to inquire next time he saw the doc whether this was something to be concerned about. SO did not want to do this. I don't know if that's because he thinks I'm worrying over nothing, or he doesn't want to hear any bad news or recommendations to change his diet.
The times I'm most at a loss as to what to say are when he mentions he's made a change or is thinking about making a change as a step towards eating healthier. Like the time he started replacing soda with juice, saying "It's made from fruit, so it's healthier." When I pointed out that fruit juice often has just as much sugar as soda he was annoyed saying "how was I supposed to know?" Well...the nutrition label...
The fact that he's not reading nutrition labels indicates to me that he's not really invested in making better decisions. His normal MO once he sets a goal is to do a ton of research so he can make informed decisions and a plan of action. I've always been impressed by his diligence in this. If he's not doing something as basic as checking labels, that tells me he didn't do his homework, which probably means this is not a serious goal for him.
One bit of advice he's been enthusiastic about is to make gradual rather than drastic changes, as drastic changes are far more difficult to maintain long-term. There's a lot of merit to this approach, but if change is so "gradual" it is drawn out indefinitely then it's not effective. He told me he thought a good "gradual" plan would be to lose about one pound per year. Given weight can fluctuate +/- 2 pounds in a single day, this is not at all a meaningful rate of change. And even if it were, if he's obese now, in ten years at ten pounds lighter, he will still be obese. Not to mention, as he ages his metabolism will slow and muscle mass will decrease which makes maintaining or losing weight more difficult. Add to that potential injuries to his joints due to carrying the excess weight which may hinder his mobility, and weight loss becomes harder still. I worry the longer he waits to make a serious effort, the less likely it will be that those efforts will be successful.
But me poking holes in his plans probably just makes him more reluctant to talk or think about the matter. So I'm not sure how to respond when he tells me these things.
QuoteHe told me he thought a good "gradual" plan would be to lose about one pound per year.
Dale Carnegie said, "A person convinced against his will is of the same opinion still".
Remember, you can lead a horse to water...
As for gradual changes versus dramatic changes? It sounds like the way your mother did it may be the solution. Take his (poor) choices away. Stock the house with veggies, but make them just as fast. IF he wants a snack, let him have his choice between carrots and celery or broccoli and cauliflower. But cut them up so that they are ready to eat!
You may have to take his credit card away, though, or he will simply eat away from home.
For gradual changes, offer tea. Start with sweet tea and slowly cut the sugar back over several weeks.
Anyway, You have to decide how much pain and agony (bitching and whining) you are willing to tolerate. In other threads you have indicated, (to be blunt) that this relationship may not be in your best interests. While you are dependent on him, one approach is to keep him 'fat and happy'. Once you are better yourself, and less dependent on him for YOUR care, then you will have more power to make the changes/ultimatums that will be necessary to encourage changes. You can not convince him to the 'shape up or ship out' when you can not take care of yourself in the 'ship out' case.
Good luck. But remember what Dale Carnegie said.
Also, there is a difference between support and nagging, but the one on the receiving end may not be able to see the difference and all support becomes nagging.
sorry for the disjointed message. I have similar issues, and I dont feel that my spouse is exactly supportive (as there is always an excuse to have a treat and start 'for real, NEXT week'. (Mac and Cheese IS a vegetable!) Anyway, I feel your struggles, and I am also on the scale bouncing around not just Obese, but Morbidly Obese.
But One pound a year? That is signal that he is not at all interested, and does not WANT 'help'. He wants to be left to his own, so you are in for an uphill fight.
Quote from: clean on April 22, 2021, 11:16:32 AM
QuoteHe told me he thought a good "gradual" plan would be to lose about one pound per year.
Dale Carnegie said, "A person convinced against his will is of the same opinion still".
Remember, you can lead a horse to water...
As for gradual changes versus dramatic changes? It sounds like the way your mother did it may be the solution. Take his (poor) choices away. Stock the house with veggies, but make them just as fast. IF he wants a snack, let him have his choice between carrots and celery or broccoli and cauliflower. But cut them up so that they are ready to eat!
You may have to take his credit card away, though, or he will simply eat away from home.
For gradual changes, offer tea. Start with sweet tea and slowly cut the sugar back over several weeks.
Anyway, You have to decide how much pain and agony (bitching and whining) you are willing to tolerate. In other threads you have indicated, (to be blunt) that this relationship may not be in your best interests. While you are dependent on him, one approach is to keep him 'fat and happy'. Once you are better yourself, and less dependent on him for YOUR care, then you will have more power to make the changes/ultimatums that will be necessary to encourage changes. You can not convince him to the 'shape up or ship out' when you can not take care of yourself in the 'ship out' case.
Good luck. But remember what Dale Carnegie said.
Also, there is a difference between support and nagging, but the one on the receiving end may not be able to see the difference and all support becomes nagging.
sorry for the disjointed message. I have similar issues, and I dont feel that my spouse is exactly supportive (as there is always an excuse to have a treat and start 'for real, NEXT week'. (Mac and Cheese IS a vegetable!) Anyway, I feel your struggles, and I am also on the scale bouncing around not just Obese, but Morbidly Obese.
But One pound a year? That is signal that he is not at all interested, and does not WANT 'help'. He wants to be left to his own, so you are in for an uphill fight.
One extra complication is he has a legitimate medical reason to avoid certain types of food often recommended for 'healthier' eating. He can't have high-fiber foods, so a lot of whole grains and certain fruits and veggies are out. It makes me nervous about making his dietary decisions for him. I've begged him to speak with his GI or a nutritionist about helping him sketch out a meal plan tailored more to his individual needs, but he has no interest in doing this. I've said he doesn't have to make any actual diet changes right now, but at least he'd have the info available to him should he ever want to refer to it. Still not interested.
Not sure where the line is between "establishing boundaries" and "issuing ultimatums" but I've made it pretty clear I don't consider kids an option unless we're both making a sincere, consistent effort to look after our own health. I don't want to dismiss how difficult it is to make long-term lifestyle changes, and I'm not expecting either of us to have a perfect track record. But it's got to be a priority, or I won't feel we'd be living up to our responsibility as parents.
Quote from: smallcleanrat on April 25, 2021, 09:35:02 PM
Quote from: clean on April 22, 2021, 11:16:32 AM
QuoteHe told me he thought a good "gradual" plan would be to lose about one pound per year.
Dale Carnegie said, "A person convinced against his will is of the same opinion still".
Remember, you can lead a horse to water...
As for gradual changes versus dramatic changes? It sounds like the way your mother did it may be the solution. Take his (poor) choices away. Stock the house with veggies, but make them just as fast. IF he wants a snack, let him have his choice between carrots and celery or broccoli and cauliflower. But cut them up so that they are ready to eat!
You may have to take his credit card away, though, or he will simply eat away from home.
For gradual changes, offer tea. Start with sweet tea and slowly cut the sugar back over several weeks.
Anyway, You have to decide how much pain and agony (bitching and whining) you are willing to tolerate. In other threads you have indicated, (to be blunt) that this relationship may not be in your best interests. While you are dependent on him, one approach is to keep him 'fat and happy'. Once you are better yourself, and less dependent on him for YOUR care, then you will have more power to make the changes/ultimatums that will be necessary to encourage changes. You can not convince him to the 'shape up or ship out' when you can not take care of yourself in the 'ship out' case.
Good luck. But remember what Dale Carnegie said.
Also, there is a difference between support and nagging, but the one on the receiving end may not be able to see the difference and all support becomes nagging.
sorry for the disjointed message. I have similar issues, and I dont feel that my spouse is exactly supportive (as there is always an excuse to have a treat and start 'for real, NEXT week'. (Mac and Cheese IS a vegetable!) Anyway, I feel your struggles, and I am also on the scale bouncing around not just Obese, but Morbidly Obese.
But One pound a year? That is signal that he is not at all interested, and does not WANT 'help'. He wants to be left to his own, so you are in for an uphill fight.
One extra complication is he has a legitimate medical reason to avoid certain types of food often recommended for 'healthier' eating. He can't have high-fiber foods, so a lot of whole grains and certain fruits and veggies are out. It makes me nervous about making his dietary decisions for him. I've begged him to speak with his GI or a nutritionist about helping him sketch out a meal plan tailored more to his individual needs, but he has no interest in doing this. I've said he doesn't have to make any actual diet changes right now, but at least he'd have the info available to him should he ever want to refer to it. Still not interested.
Not sure where the line is between "establishing boundaries" and "issuing ultimatums" but I've made it pretty clear I don't consider kids an option unless we're both making a sincere, consistent effort to look after our own health. I don't want to dismiss how difficult it is to make long-term lifestyle changes, and I'm not expecting either of us to have a perfect track record. But it's got to be a priority, or I won't feel we'd be living up to our responsibility as parents.
I've been in a situation much like this, with a spouse who needed badly to lose weight for health reasons but was resistant to any efforts to encourage that. It got in the way of our having children as well. With hindsight that was a blessing, I suppose, since spouse ended up eventually abandoning me.
Quote from: smallcleanrat on April 18, 2021, 09:54:27 PM
If I ask for specifics (like "so BP and cholesterol were normal?") he says it's not my business.
This part just raises red flags for me.
SO's health and wellbeing is your business.
I've seen families reviewing a printout of a lab results and having conversations amongst themselves about how to make their lifestyle better e.g. if bad cholesterol levels are high then avoid purchasing butter, shrimp, and coconut oil; use egg whites, etc.
BTW I apparently lost 4 pounds and 1% body fat by extreme calorie deficit.
It's not sustainable and probably won't last, but I feel happier anyhow!
Often a serious medical diagnosis can lead to positive changes and healthful choices. Worked for me. Quit smoking, exercising daily, eating well most of the time, and content. When you are involved in unhealthy behaviors you are not stupid. You're smart, you know all of the risks, but you continue to make stupid choices because it brings some type of comfort. Not rocket science.
Quote from: Faith786 on May 07, 2021, 05:59:47 AM
BTW I apparently lost 4 pounds and 1% body fat by extreme calorie deficit.
It's not sustainable and probably won't last, but I feel happier anyhow!
I lost about 4 lbs yesterday by being bedridden after Pfizer shot 2.
I don't think I can spin this into a bestselling diet book, however...
Quote from: Faith786 on May 07, 2021, 05:56:01 AM
Quote from: smallcleanrat on April 18, 2021, 09:54:27 PM
If I ask for specifics (like "so BP and cholesterol were normal?") he says it's not my business.
This part just raises red flags for me.
SO's health and wellbeing is your business.
I've seen families reviewing a printout of a lab results and having conversations amongst themselves about how to make their lifestyle better e.g. if bad cholesterol levels are high then avoid purchasing butter, shrimp, and coconut oil; use egg whites, etc.
Me too. If you are discussing children, I think their health and lifestyle are very much your business (and vice versa).
Quote from: Faith786 on May 07, 2021, 05:56:01 AM
Quote from: smallcleanrat on April 18, 2021, 09:54:27 PM
If I ask for specifics (like "so BP and cholesterol were normal?") he says it's not my business.
This part just raises red flags for me.
SO's health and wellbeing is your business.
I've seen families reviewing a printout of a lab results and having conversations amongst themselves about how to make their lifestyle better e.g. if bad cholesterol levels are high then avoid purchasing butter, shrimp, and coconut oil; use egg whites, etc.
Quote from: Kron3007 on May 07, 2021, 01:36:46 PM
Quote from: Faith786 on May 07, 2021, 05:56:01 AM
Quote from: smallcleanrat on April 18, 2021, 09:54:27 PM
If I ask for specifics (like "so BP and cholesterol were normal?") he says it's not my business.
This part just raises red flags for me.
SO's health and wellbeing is your business.
I've seen families reviewing a printout of a lab results and having conversations amongst themselves about how to make their lifestyle better e.g. if bad cholesterol levels are high then avoid purchasing butter, shrimp, and coconut oil; use egg whites, etc.
Me too. If you are discussing children, I think their health and lifestyle are very much your business (and vice versa).
Thanks for sharing your opinions, Faith786 and Kron3007.
I think that was the big question on my mind. For most relationships, someone else's lifestyle choices are their own business. But for a life partner committing to raising a family...your own life is not the only one significantly affected by your decisions regarding your health. I think I at least deserve to be in the loop as to whether losing weight and eating healthier is even on his "To-Do, Someday" list, or if it's something he has no intention of *ever* seriously considering.
As an adult, my dad told me my mom got him on board with her health food kick, back when I was in middle school, by asking him to think about the possibility of not being there for my graduation or my wedding or the birth of his first grandchild. He said that perspective shift was what motivated him to stop resisting the diet changes. I hope SO has a similar epiphany some day.
Update: I've almost returned to normal eating habits...Let's see how much longer I can keep the weight off...
I recently replaced our old scratched Tupperware with nice Pyrex containers and am now immediately slicing and peeling fruit and veggies when we get home from the supermarket. We are much more likely to eat healthy when fruit etc is prepared and attractive. Amazing how much this helps us with eating healthy!
Quote from: Morris Zapp on May 30, 2021, 06:23:55 AM
I recently replaced our old scratched Tupperware with nice Pyrex containers and am now immediately slicing and peeling fruit and veggies when we get home from the supermarket. We are much more likely to eat healthy when fruit etc is prepared and attractive. Amazing how much this helps us with eating healthy!
Yep. It's good to graze. I need to replenish our fruit reserves.
Quote from: Charlotte on March 24, 2021, 04:46:52 AM
I do Yoga With Adriene YouTube videos on the playlist with really short sessions. She has some 5-10 minute ones that are good. I especially like the six minute one for hips after sitting a lot all day.
I realize this is an old thread, but it's got so much useful information in it that I would hate to start a new one. My eldest daughter turned me on to Adriene a week or two ago, and I have been using some of her videos here and there. It's so hard to know where to start! She is quite the prolific yogi! I haven't seen the hip-focused short one but will look for that, because it would certainly help with all the sitting. I guess Adriene is considered the queen of pandemic yoga to the NYT (https://www.nytimes.com/2020/11/25/magazine/yoga-adriene-mishler.html). In any case, I really appreciate the amazing number of free yoga videos she has created. I also got back into Namaste Yoga (the Canadian TV series), because I like that the warm up and cool down (-ish) parts are either the same or very similar each time, so that just the dynamic flow sequence changes between episodes. Makes it easier to let go and enjoy the bookend parts without having to think too much about what to do.
Aside from yoga, I'm trying to get back into dancing, pilates, and lighter weights right now to build back up my flexibility, strength, and stamina before trying to get back into HIIT or MMA workouts (which feel very far away at the moment). I have really only been doing this light exercise for a week or two consistently but do feel a bit more flexible again and am encouraged by that. It's hard not to be down about losing so much progress, but it's happened before, and I have been able to work my way back. Of course, aging does not help with that!
Quote from: Vkw10 on March 23, 2021, 08:09:32 PM
Anyone have strategies for tiny changes?
I've set my Echo Dot to play a song several times a day. When the song starts, I stand up and march or dance about the room. Songs are usually about 3 minutes long, so I can't tell myself that I don't have time for it right now. It's not much exercise, but I'm at the 3 minutes is better than none stage. I have different songs scattered through my day. For example, Queen's Another One Bites the Dust blasts out at 2:15 everyday. Dancing through that one always improves my mood.
I thought this was a particularly fun idea. My daughter and I used to have "Friday night dance parties" when she was younger (really just after she got home from school, and mostly just zooming crazily around the room), and my husband and I often dance around while we're cooking. I just got some ballroom dancing videos for us to try that out.
Sorry for dropping into the thread late. If a new one should be started instead, please let me know.
Glad to see this!
Old wisdom is good wisdom, the software automatically tries to scare you into discontinuity, but humans know better...
I've had to trim back on my walks given weather, ice, etc., but I'm still walking indoors, and my careful-iish diet has been working to the extent I don't feel the sense of 'spread' I was getting before.
Could be doing a bit more, and once the weather warms up I'll be out more, but it has been re-assuring to see that basic amendments can be efficacious.
M.