So You Wanna Lose Weight Huh?

[Iron Chef]

I've been asked by a few folks to talk about what I did to lose weight. You should know that this is fairly hard-core. But the results speak for themselves. If you have what you think is a better way, then by all means do it. Doesn't really matter how you shape up, as long as you do it. I will say this: If you think that by eating Lean Cuisine or starving yourself you'll lose weight, you're only making it harder. I didn't buy an ounce of diet food or enroll in a single diet plan. This is available, at low cost, to everyone on the planet.

Diet: As I stated in the other thread, I cut out all processed sugar, processed flour, gluten, most dairy and chemicals where possible. I also cut out soda of any kind (diet or otherwise). I use as many organic foods as I can. 70% of my diet is now fresh fruit and fresh vegetables with the rest being chicken, fish and some very lean (93%) beef. I also made smoothies in a Nutri-Bullet blender (higly recommended) to replace some meals. I used a powder called Raw Meal and mixed it with fresh fruit, cacao nibs, unsweetened coconut milk, chia seeds and had it for breakfast. Sometimes I'd scramble a few eggs, add some sliced tomatoes and bacon (yes...bacon) and put it on a slice of sprouted grain bread. Dinners were usually stir fried (in olive or coconut oil) chicken breast or shrimp with vegetables and either salsa or Rao's marinara sauce added and a big salad. If I wanted a dessert, I'd get frozen berries, mangoes or cherries and eat a bowl with some Xylitol sweetener on top (berries are best...fruit like mango and banana are higher in fructose content but still a better choice). Xylitol is a natural sweetener that doesn't spike your blood sugar. It's great stuff. If I wanted bread, there are some great sprouted grain, gluten free choices out there: I used to eat Ezekiel Bread, which is good but a bit dense, but then I found a bread called The Big 16. Tastes like really good wheat bread and is gluten free. Big salads for lunch, usually with cut up chicken and hard-cooked egg. If I wanted a snack, it was a hard-cooked egg with some salt sprinkeled on it. And one more thing: Forget about iceberg lettuce. The stuff is crap. 80% water and no food value whatsoever. Get yourself a salad made from field greens and/or spinach. And for those who like your beer or wine? It's pure sugar. Never mind this nonsense about "skinny margaritas" or "light beer". PURE SUGAR.

Supplements: I take a range of supplements. Vitamins D, E, magnesium, fish oil...more that I can't remember. I take digestive enzymes and probiotics twice a day.

I haen't totally lost my mind. My g/f likes these green drinks. Kale, spinach, lettuce, broccoli with some water blended up. Blech. I'm not a fecking giraffe. Give me a trenta iced coffee from Starbucks and I'm good to go.

Exercise: 3 miles on the treadmill. EVERY DAMN DAY (except when the g/f was over ). I joined a fitness bootcamp at my son's old high school and went 2-3 times a week. I dusted off the Bowflex and started using it. We would go on a 2-3 mile hike (locally) nearly every weekend. Don't underestimate the exercise component. You'd be surprised what you can do if you burn some calories. When I started on the treadmill, I could barely go 10 minutes at 2mph...I was a wheezing exhausted mess. I'm now up to 4mph for 45 mins at a jog. I probably won't be able to run on concrete again because it's just too hard on my knees, but this is just as good.

The Results: Total weight loss is 110 lbs in 10 months (and counting). I went from 330 to 220 and my ultimate goal is 185. No hunger. My doctor almost crapped his pants when I came in for a physical. My blood pressure went from 161/90 to 127/78. My cholesterol when from 420 to 165. Triglycerides went from 4.5 to 1.6. I was taken off blood pressure and cholesterol medication (Benicar and Simcor - which is pure poison). I went through 17 pairs of jeans and sent 7 Hefty bags full of shirts to Goodwill. I had blankets made out of 40 more shirts. I had a suit made in April and by July it was so loose they couldn't alter it and I had to buy a new suit. I can now get both of my legs into one leg of my size 54 jeans. My shirts went from a 2XL to a loose XL. I no longer have sleep apnea issues nor do I snore. I sleep soundly through the night without getting up 2-3 times. As a result, I don't fall asleep during the day. It's easier to get in and out of a car. I don't need a seatbelt extension on a plane flight. I can tie my shoelaces without contorting myself into some goofy position. My energy is through the roof. You have no idea how good it feels to go into Macy's and be able to buy a pair of Ralph Lauren jeans right off the rack in a size 36.

And guys...I'll be really honest with you: Do this and you can toss your ED meds out the window. Wanna laugh or make fun of me? Go right ahead. ED is a precursor to heart disease and excessive belly fat sucks up your Testosterone like a Dyson in a pile of sawdust.

All that being said, everything in moderation. No one's saying you should go as hard-core as I did. It represents a change in lifestyle and a change in mindset. It's a lot to take in all at once and it's work. And because my g/f is very knowledgeable about nutrition, I had a lot of help. I was taught how to read lables and what it all means which is huge. Wanna start out slow? Eat what you like, just cut the portions down and add a big salad (without the goopey 1000 Island Dressing). I have reintroduced a lot of the foods I used to eat in much smaller quantities, so it isn't a prison sentence. Want a beer? Have a beer. ONE beer. Don't be one of these fatsos walking out of the convenience store with a 12-pack of Bud Light trying to fool yourself into thinking that it's "light beer so I can drink more." You're an idiot. Just an idiot with a beer belly.

Cookbooks I recommend: Moosewood Restaurant Favorites. Some absolutely delicious recipes in there. "Plenty" by Ottolenghi.

[Cybercowboy]

That's awesome! I've been recommending a low-carb approach here and IRL for a bit over a year when I did the first part of your thing "cut out all processed sugar, processed flour, gluten, most dairy and chemicals where possible" and went from about 268 to 220 in just a few months (6 I think.) Yeah, it's awesome. In my case I eat pretty much just protein and fat, plenty of leafy green and cruciferous vegetables, very little fruit as it has lots of fructose, but I'm not a fanatic. I try to keep my average daily carb intake to be 30 grams or less, which means I can eat quite a few things actually. It's been a snap to maintain my current weight doing this and although I'm about 225 right now, it's all good.

Oh, and I didn't really exercise any, but I walk quite a bit and play golf.

[Superstreet]

That is damned impressive! Will power/mindset is a huge obstacle to overcome. Since your g/f is very knowledgeable about nutrition, that is huge too. Glad you are sticking with it.

[Sea Six]

Outstanding. Thanks for the narrative, Mike.

[island14]

After reading this the first thing that goes through my mind is WOW!

This took a lot of hard work and determination, but the results speak for themselves!

Just goes to show what someone can really do when they set their mind to it..

Great job Mike! Really Great job!

Just think of the years that you have added back on to your life..

[Millenium Vette]

Wow, very impressive Mike. Thanks for sharing and giving me motivation to lose the 30 or so pounds that need to come off.

[DAB]

Sounds very familiar to what I did. I only dropped 70. Stable at 225 (6-5). Plus I cut down the salt.

[Fastguy]

Wow, that is a shit ton of work. Very impressive and inspiring. You probably just added about 20 years to your life. I think anyone in any shape can take some good info from that. I am on cholesterol meds so I have changed my diet and started excercising.
I am trying to cut down on beer, that is the hardest part for me.

[Gina]

Awesome job Mike! Congrats on your happier, healthier lifestyle.

[Iron Chef]

Something else I forgot...and I can't say this enough:

WATER. WATER. WATER.

At least a gallon a day. I felt like a St. Bernard sucking on a firehose, but you MUST drink tons of water to properly flush your system.

Originally Posted by Fastguy

You probably just added about 20 years to your life.

Yeah...but the downside is that people have to put up with me for 20 more years.

[LATB]

Thanks Mike for this post.

Although my doc just gave me a clear health report...blood sugar, heart rate, cholesterol, liver, kidneys...all good.

I do need to lose some gut. Regain energy levels. And feel better.
I may implement some of your program into my health lifestyle.

Thanks again for the info.

[Joecooool]

And for those of you who won't give up the booze -

Beer Calories, Wine and Alcohol Calorie and Carbs | Get Drunk Not Fat

[Craig]

Originally Posted by Joecooool

And for those of you who won't give up the booze -

Beer Calories, Wine and Alcohol Calorie and Carbs | Get Drunk Not Fat

That'd be me......

[NeedSpeed]

Originally Posted by Joecooool

And for those of you who won't give up the booze -

Beer Calories, Wine and Alcohol Calorie and Carbs | Get Drunk Not Fat

My beer gets a C, time to switch to Pure Ethanol

[markids77]

Be cautious in using sugar alcohols as sweeteners (xylitol, maltitol, mannitol, sorbitol, any "tol" at all) as they can cause adverse reactions in some people. My reaction to even a single Breath Saver mint is flushing, rapid thready pulse, shallow rapid breathing and faintness. Even if you do not react so badly, many folk find these sweeteners to have a laxative effect. As always, YMMV.

[Yerf Dog]

Originally Posted by NeedSpeed

My beer gets a C, time to switch to Pure Ethanol

Mine gets a B+. Good enough.

[island14]

Originally Posted by Fastguy

I am trying to cut down on beer, that is the hardest part for me.

Try Rhum, it's done wonders for my figure...

[DAB]

Originally Posted by island14

Try Rhum, it's done wonders for my figure...

[LATB]

Johnny Walker Scotch = A+

[VatorMan]

Bah, I did mine the easy way. 3 weeks of chemo and I'm down 20 lbs. it really cuts down on the hair products as well.

That is super impressive Mike, in all honesty. It takes real guts to dedicate yourself to that regiment and stick with it.