The getting back in shape thread

[Jester]

and beer, but I refuse to give up my beer, that can be my one bad thing

My mom actually gave me some grief about my stated intent of getting in shape and getting rid of my semi-beer belly, even though I have zero intention of giving up beer.

For one things, it's BEER. (For those that love it, no explanation is needed. For those that hate, no explanation is possible.)

For another, I WILL get in better shape eating somewhat more reasonably (my eating habits really aren't the problem) and just exercising more.

For a third, it's BEER! One of my favorite things. And after work (other than when I am sick), almost nothing is better than a tall, cold, wonderful beer.

[Reyneth]

Jester, I know the importance of still consuming the proper amount of calories and the right kinds of them. I am being careful to do that. Thanks, though! I also know that before my portion sizes could be out of control - especially with pasta and ice cream. Like for spaghetti, instead of 1 C for a serving, I might eat 1.5-2 C. When you're doubling the butter and cheese that's on it due to the doubling of the pasta, the calories get out of control quick! My breakfasts sometimes were bigger than they really needed to be too. (I'm a bit of a freak and sometimes have lunch/dinner items for breakfast!)

I'm cutting down on the pop (slowly, because I don't like coffee and I need the caffeine!) and that will help too. My stomach just needs to learn that it will get food, and I don't need as much as I had been giving it. I'm doing ok combating that with a few almonds or a Special K bar or the like mid-afternoon.

Of course tonight I had 2.5 potato skins and 1/2 of a brownie/ice cream dessert. But I did have less sour cream on the skins than I normally would and I only had a cup of soup for dinner, knowing my sister would want to split the brownie thing. So that balances out, right? And my arms still ache from yesterday's workout - I'll be getting my coworker back by busting her arse in cardio tomorrow!

[RetailWorkhorse]

hungry because I'm really being more careful about portion sizes.

Portion control only works if you've done it for a really long time and your metabolism slows down to the point that it works.

Note what I just said up there: Metabolism slows down.

Get protein in you. A great big steak topped with butter-salt-and-pepper. Eggs with cheddar. String cheese. Seafood. Chicken. Dry roasted peanuts (I'm eating cashews simply because I like them better ).

You eat the same amount of food as you usually have done, just make it more protein than anything else. Your metabolism will speed up (A Human Being's Metabolism LOVES protein) and you'll burn calories that much faster.

ALSO: Did you know that milk, yes, MILK will help you loose the weight? the Dairy Farmers aren't trying to pull wool over your eyes. It's the calcium in the milk, really. Drink milk, eat yogurt, even a 1/2 cup of regular vanilla ice creme (you can get EDY'S lower sugar ice creme, too, I haven't tried it yet, but it's in my freezer waiting for tomorrow afternoon) will do wonders for you.

The real trick is the candy dish, which is always RIGHT IN FRONT OF ME! And it's mostly candy I like, since I'm the one who buys it. *whimper* I'm keeping the good stuff in a drawer until people take the Tootsie rolls. After that, I'm gonna try to keep it to the peanut-filled candies. Those, at least, have SOME nutritional value.

Weight Watchers and Russel Stovers both have out candies that's lower in sugar. Can't say for sure how the WW tastes, but the Russel Stover's peppermint patties tastes JUST LIKE a York mini (Better chocolate to mint creme ratio than the big ones) and their peanut butter cups are better, too.

I'd gotten my Mom pretty well addicted to Atkin's Advantage Indulge "candy bars" (seriously, that's what she calls them). There is one that looks just like a Snickers bar but tastes even better.

Then there's the Special K protein water mix. I use the Pink Lemonade 'cause I like pink lemonade. Half a packet is fine for a 20oz bottle of water. I used 1 packet in my water bottle (picked up from work) and it's 70oz. Tastes just fine. Just like lemonade. It has Whey protein in it, and you can definitely taste it the first box or so (tastes kinda like milk, which, duh, it's WHEY protein) but you don't tend to notice it after a bit.

[iradney]

THey have actually done studies about calcium linked to weightloss

http://www.webmd.com/news/20000417/calcium-low-fat-diet
http://weightloss.about.com/cs/eatsmart/a/aa051603.htm

[marty]

For a third, it's BEER! One of my favorite things. And after work (other than when I am sick), almost nothing is better than a tall, cold, wonderful beer.

It's a way of life, really. I don't really like liquor, but don't take away my beer...

If I start craving junk food I just eat something else. Or don't eat at all; it's more laziness than willpower though, I can more easily convince myself just not to get up and get the food because I'm comfy where I am.

[PizzaDrone]

Jumping on the bandwagon here. Have recently had a bit of a shock with my weight so have had to shake it up a bit. Lemon water is the best and has meant I haven't really missed the fizzy drinks. I'd recently gone to diet soft drinks anyway, but this is much better all round.

It's also working really well to supress my appetite a bit. My appetite is higher because of the pill, which is actually how I gained weight in the first place. Have had to be put on a higher dosage that makes you hungrier...and therefore get bigger if you can't control it. Logic lol.

I prefer skimmed milk to anything else, so am having a bit of that in my tea with lower sugar stuff. Am kind of counting calories, but not in the literal everyone type. More just planning my meals for the next day. Have got my gym card but am not going to be able to use it until Sunday because of work tomorrow and some dodgy pill side effects today. I did go last on Wednesday though, so it's not too bad and once I'm more adjusted I can get back to it.

I already feel happier and I feel it's sustainable, which is ace!

[Kiwi]

Portion control only works if you've done it for a really long time and your metabolism slows down to the point that it works

I dont entirely agree RW.

It also works if before making changes to your portions if you were over eating, and by reducing your portions your decreasing them to a healthy amount instead of over eating.

When my mother went to a dietitian, she had her take photos of her food before she ate it for a week, she was eating twice what she was supposed to.

A 50 year old sedentary woman does not need as much food as a 25 year old construction worker. When my mother reduced her portions she lost weight because she was keeping herself at an artificially high weight by eating as if she need 3000 calories instead of 1300 a day.

I eat approximately 60% of the food K eats, were both the same age and have the same actively level, but because he was male and has a large frame he needs more to keep him alive. When I was on a free for all eating plan (aka putting on 40lbs) I ate as much as he did. Just by reducing my portions to what I should be eating in the first place I have cleared just under 10lbs in two months. Yes I have been working out, but my actively level is not strenuous or drastically different, maybe an increase of 10%.

The key (for me) is to eat the amount of food you would be eating at your goal weight.

If your already at a healthy weight and try to lose more by simply eating less your metabolism will slow down, if you eat a healthy amount and make your life active enough your weight will take care of itself.

[Slytovhand]

Anyone know much about protein supplementation?

I've started up a program to 'move' my weight from my gut to my arms/shoulders/chest. And I've heard the wonders of protein powders and the like, but how useful are they really with a 'standard' diet? I usually eat a fair bit of meat, but I've now also increased my dairy intake (smoothies with yoghurt). I'm thinking of buying a pack of whey iso-protein, but not sure...

As for what I do... weights is my main thing. When my body aches, I stop Or when it just fails (trying to get fail around the 5-7th rep mark, higher depending on the exercise). Also, chin-ups when my wrist/elbow allows me too. Those, and an ab workout, then stretching. I might get to the gym sometime and do more stuff.....

Food - not much change there, cos I don't indulge in bad stuff anyway (other than tea and coffee).

I did fork out on Vince DelMonte's bodybuild plan though...

[BookstoreEscapee]

Then there's the Special K protein water mix. I use the Pink Lemonade 'cause I like pink lemonade. Half a packet is fine for a 20oz bottle of water. I used 1 packet in my water bottle (picked up from work) and it's 70oz. Tastes just fine. Just like lemonade. It has Whey protein in it, and you can definitely taste it the first box or so (tastes kinda like milk, which, duh, it's WHEY protein) but you don't tend to notice it after a bit.

I tried that once (I think it was kiwi-strawberry; the pre-bottled kind) when it first came out. It was OK when it was really cold but when it got warmed up towards the end it made me a little bit ill. Then again, I later realized I hadn't taken my medication the day before so that might have had something to do with it...

[RetailWorkhorse]

[B]I dont entirely agree RW.

I have a pretty stationary lifestyle (I get up late afternoon, go to work, come home, sit on the computer til day-break, then go to sleep). I do not get much exercise outside of my Retail job.

So you and I will have to agree to disagree and move on with life. What works for you will never work for me, what works for me will never work for you. We suck it up and deal.

[Kiwi]

Just finished the first workout of the week, it feels nice to be back into it after the weekend.

My mum mentioned to my brother that I had been working out and he apparently was very thoughtful about that. The next day he started running in the morning again. We have always been very competitive and hes gained a few pounds lately (and by a few I mean many) so I'm betting he didn't want me to start looking better than him when I'm back in the NZ later this year.

Were having "burger" night tonight, instead of buying fast food we have started making our own versions with obviously much much less fat and calories. I don't even like the standard maccas burger, I like mine with beetroot and loads of lettuce and sometimes an egg. We also use extra lean ground beef for the patties.

I also make home made grilled fries that are every bit as crunchy as the deep fried ones. Salt and a thin coating of oil makes the skin blister and crisp up. We even make the carrot and celery sticks that you get in pubs (although we use cottage cheese instead of unhealthy dressing to dip).

K makes a milkshake for us to have as we don't drink soda, he makes it with unsweetened yogurt, milo powder, a banana and ice. Just as tasty and creamy but actually healthy. YUM

Im wondering if I should go so far as to warp them in wax paper so we have to unwrap them for dinner....

[Becks]

I'm still working on giving up fries from McD's. It's slow going, but getting better.

I'm really thinking hard on getting an exercise bike. I hope the MOTH won't object at the cost.

My biggest problem at the moment--giving up Pepsi. I get hellaciously bad headaches and the pain creeps down my neck and back when I don't get my caffeine.

[Kiwi]

Becks you might try a caffine pills instead of soda

same caffine kick, WAY less sugar!

[Becks]

I will look into that.

Thanks, Kiwi!!

[Rapscallion]

There's a hill that leads down to the local township type place fairly close to the front door of my house. A walk from my place down to the bottom and back is about 25 minutes, and according to a nifty heart rate monitor purchased in Canadalandialand suggests it uses a little over 300 calories. Starting hitting the hill last week - needed two quick breaks on the way up on the first day. Second and third day saw me taking one break on the way up.

This morning, did it twice and needed no breaks. Pulse rate of 180+ is pretty damning, but I hope practice will get that down. Trying to do it at least once a day. Trying for twice a day on days when I'm not working. Not going to get that all the time, but three hundred calories times ten times gives a pound of fat off, give or take.

Rapscallion

On top of that, GK gave me some good advice about portion size and, um, eating slower.

I've cut out the snacks. I'm eating less, exercising more. I was down about four pounds (assumedly mostly dehydration) from the holiday, and then I'm down about another two pounds since then, so I kept that first bit off.

Eventually, I'll get bored of that particular exercise, but I have to say that the Wii Fit isn't quite doing it for me on most exercises for getting the pulse rate up. It's a good starter and it can be fun, but it's not really good for the stuff that will lose you the weight.

Rapscallion