I saw another thread on here about quitting cigarettes, so I thought, why not start another serious conversation that perhaps some of us struggle with? losing weight, breaking bad habits, and being addicted to food. (all kind of go hand-in-hand). If this thread is not for you, then please carry on with your day!
I'll start off by giving a little background info here;
I am 29 years old, overweight (have been most of my life), and struggle profusely with portion control. I probably have almost my entire adult life, and even back in high school. Whats kind of funny here is that I don't find myself addicted to things like pop, potato chips, cookies or McDonalds, but other things such as chocolate protein bars, energy drinks, pizza and beer. I snack on a lot of healthy, high protein, low sugar foods, but because of my portion control issues, I'll end up eating 800 to 1,200 extra calories a day on top of my three main meals.
I'm acknowledging that I have a portion control problem, and am just looking for ideas or suggestions from others who might share the same problem, or have overcome this kind of obstacle before.
Whats crazy is that I've actually lost large amounts of weight before, but for whatever reason, by month 4 or 5 I will completely stall out and end up putting 20 lbs. back on over the course of the next year. For example, here is a weight timeline.
February of 2010 = 355 lbs. October of 2010 = 292 lbs. (My girlfriend and I broke up, so losing weight came pretty easily for obvious reasons). September of 2011 = 320 lbs. (We got back together in November of 2010, naturally I put a bunch of weight back on). April of 2012 = 272 lbs. I went on a huge health kick from for a good 6 months and lost a little over 50 lbs. Looking back, I have no idea why I quit. I was the lowest I had ever really been in my adult life. June of 2016 = 326 lbs. Back over 300. October of 2016 = 285 lbs. Went on a big 4 month diet kick getting set for my wedding. Once the wedding was over, back to bad habits again. Thanksgiving of 2017 - Christmas of 2017 I went on a 5-week keto diet and went from 305 lbs. down to 290 lbs.
Unfortunately, I'm off that keto diet now and am hovering right around 310 lbs.
Thankfully I go to the gym 2-3 times a week, as well as flag football on Sundays. I think this kind of helps keep me from getting too high. Any exercise is good exercise, right?
Anyway ... the point of this whole thread.
What are good ways to break bad habits? What have some of you done? (if applicable).
Do any actual supplements help? (I used an appetite pill called Brighter Day that did help me for a while control cravings).
What are ways to get yourself in a good frame of mind to actually want to quit and stick with it long term?
Any other stories, or feedback would be really appreciated.
Thanks for reading.
"You can check out anytime you like, but you can never leave"
My “ideal weight” is ~ 175 lbs. That’s skinny for me.
I’d be very happy at ~ 183 lbs. Trim.
I’m currently at ~ 195 lbs. Not fat (but I concede being overweight)
I’m confident I’ll hit <190 lbs this summer.
Two times in my life I ballooned to 250 lbs.
When I was 18 years-old & again when I was 51 years-old. (1975 & 2008)
Both times I had a high daily intake of alcohol and very little daily physical activity.
Both times, my weight came back down to “normal range” within a year or two.
The key was change of lifestyle - becoming busy. Forget about counting calories.
It is really hard to lose weight if you’re sitting around bored. I’d call it torture.
But it’s very easy if every day you’re hopping around. Going places, doing chores. Combine this with a daily walk routine and the weight will come off like ice in a 21st century Greenland ice pack.
Easiest place to cut calories is in our liquid intake. Knock off those energy drinks. They’re awful for you anyway. Cut down on the beers. You can knock hundreds of daily calories off just by carrying a water bottle. More difficult to do. Meaning more self discipline needed. NSNG diet. No Sugar, No Grains. Cut those from your diet and weight will fall off. High fat snacks can be good. No, not potato chips. Keep mixed nuts around. The fat content leads to earlier satiation. The protein keeps your energy levels up. No glycogen spike. There’s a guy named Vinnie Tortorich that knows this stuff well. It works. Period. https://www.youtube.com/watch?v=ayY0X58k4-Q
a few tips from someone who's a pretty health-conscious person:
1. Try to exercise in the mornings before eating (elliptical, jog, burpees, etc) 2. Try to take a walk after dinner 3. Never finish what's on your plate. That might mean just leaving ONE bite to start with. 4. Take ONE thing away at a time. Like, say "I'm not eating an energy bar for an entire week." Then build off of it. 5. Don't drink your calories. Stick with water, some juice.
"First down inside the 10. A score here will put us in the Super Bowl. Cooper is far to the left as Njoku settles into the slot. Moore is flanked out wide to the right. Chubb and Ford are split in the backfield as Watson takes the snap ... Here we go."
Low carb is great for many reasons, weight control is only one of them. You just feel so much better off the carbs/sugar. Your blood work comes back great. You have energy. You sleep great. Your mood is good more of the time. There's a great documentary on both Youtube and Netflix called "Magic Pill" about this very topic. I just watched it last night, in fact.
(more on that later) My slow time at work is Dec, Jan, Feb....some years March even.
I have a physically active job. I gain weight every winter due to my slow down in work, and not changing my eating habits during that time.
12 lbs. this year, to be exact. I'll lose it as soon as I get busy. With work, with umping (not that physically exertive - but it's 4- 4 1/2 hours a night of not sitting around - on the nights I do it)
But, nuts. Wife and I go to a lot of softball games - to watch Sooga, of course. Used to be we'd go out to eat after just about every game. That's, some weeks, 5 days a week.
Last 2 years, I've been taking nuts to eat. Pistachios, almonds - those are my favorite - but mixed nuts also: cashews, peanuts, walnuts, etc.
I find that, while we still go out to eat after the games, I'm just not hungry. Nuts are good, and I think good for you as well, in several different ways.
I weighed 222 lbs when my wife and I started dating. The day we got married (year and half later), I was back at 185 - same as I was when I graduated h.s. For me, it was a desire to look better, in my eyes.
Had an office/sales job, and got back up to 210 prior to starting this job I've had for 15 years. (and before this job, I went on a 'semi atkins' diet. Cut out most bread, pasta, etc. Got down to 200, but still ate as much as I wanted - just low carb stuff)
Rambling here, I know. "Diets" per se, will help me lose weight. But going back to bad habits later get you the weight gain back.
Exercise. For me, it's work. I don't do cardio (I should), don't lift weights (would love to, but I don't).
Another good, valid point: Drinking calories. I'm at the point where I drink coffee before work, during the day I can easily drink 100 + oz. of water. I really couldn't tell you the last time I had a pop/soda.
Portion Control is huge, as others have alluded to. There are other great comments as well.
Be careful with some of the diet plans - or at least follow them to the T. I remember when Adkins first came out, the frst 2 weeks were pretty much no carbs. People lost a ton of weight, but didn't realize that ketosis actually starts killing your liver.
After being dedicated to a solid diet and exercise program over the winter, I've hit my goal wt. of 175lbs. D4L is correct about the morning exercise...do it first thing in the morning and you have no chance to skip it later in the day. I either hit the Y or bike commute to work (anywhere from 3.5-10 miles each way depending on my mood and the weather). I lift weights a few days a week in the evenings to keep from losing muscle mass when cutting calories. There's no way to avoid it....you have to track your calories. You can't out exercise a crappy diet.
A few years ago, me and a few others here had some success with P90x. I'd still do it if it weren't for the elbow tendonitis from doing all of those pullups. I don't think there's a quicker way to transform your body than P90x and a good diet.
And into the forest I go, to lose my mind and find my soul. - John Muir
I remember when Adkins first came out, the frst 2 weeks were pretty much no carbs. People lost a ton of weight, but didn't realize that ketosis actually starts killing your liver.
Ketosis doesn't kill your liver. Ketoacidosis, however, is life threatening.
Everytime I try to diet, I'm always hungry and fall of the wagon quick. I need to exercise more, I get outside on the weekends. I have that "gyms are for healthy people, I don't belong there" mentality that keeps me from going to a gym. My apartment had an exercise room, I'd go to that later at night when no one else was there. I lost that when I moved last year.
It's supposed to be hard! If it wasn't hard, everyone would do it. The hard... is what makes it great!
I'm about six foot one and weigh about 165. I lift weights at Fitworks about 5 or 6 times a week for around an hour. Nothing real heavy.
I'm just too anal about my body to let myself get fat. Vanity. Plus I have IBS-C every day (which I hate), so less food in means less ick out, and that keeps me from overeating.
I'm about six foot one and weigh about 165. I lift weights at Fitworks about 5 or 6 times a week for around an hour. Nothing real heavy.
I'm just too anal about my body to let myself get fat. Vanity. Plus I have IBS-C every day (which I hate), so less food in means less ick out, and that keeps me from overeating.
I'm also 6' 1" but weigh 270. I have lifted weights all my life and exercise 1 to 1 and 1/2 hour almost every day when I'm not out of town working. i eat a lot of bread, sandwich, toast like that also drink a lot of milk. No pop and some water. Eat fast-food once and sometimes twice a week. Seems very easy to gain weight but hard to lose. As I get older it seems like I'm losing muscle and turning to fat.....Anyone have any ideas. I would like to get down to 230 or 240
Eliminate bread and cereals. Also, America has an obsession with cheese and puts it on everything. Try to reduce it or eat it in moderation.
After that....due to its sugar content try to lower your alcohol content or, at least, try to move away from a lot of beer. Because one tends to drink more beer (several pints often in a session) it is a massive culprit for adult weight gain.
Eliminate bread and cereals. Also, America has an obsession with cheese and puts it on everything. Try to reduce it or eat it in moderation.
After that....due to its sugar content try to lower your alcohol content or, at least, try to move away from a lot of beer. Because one tends to drink more beer (several pints often in a session) it is a massive culprit for adult weight gain.
It really is all about calories in vs. calories out. Doing the things you mentioned are excellent strategies to limit your calorie intake. Take the beer for instance. Say you drink 4-6 light beers 3 times per week (which was about what I was doing....and GM, don't call me a "damn rookie" lol). At 150kc per can, that's 2250 per week and 117,000 per year. Divided by 3500, that's over 33lbs a year from beer alone. Throw in the junk you usually eat with drinking and the lack of exercise on drinking days ....the fat will pack on.
And into the forest I go, to lose my mind and find my soul. - John Muir
Eliminate bread and cereals. Also, America has an obsession with cheese and puts it on everything. Try to reduce it or eat it in moderation.
After that....due to its sugar content try to lower your alcohol content or, at least, try to move away from a lot of beer. Because one tends to drink more beer (several pints often in a session) it is a massive culprit for adult weight gain.
It really is all about calories in vs. calories out. Doing the things you mentioned are excellent strategies to limit your calorie intake. Take the beer for instance. Say you drink 4-6 light beers 3 times per week (which was about what I was doing....and GM, don't call me a "damn rookie" lol). At 150kc per can, that's 2250 per week and 117,000 per year. Divided by 3500, that's over 33lbs a year from beer alone. Throw in the junk you usually eat with drinking and the lack of exercise on drinking days ....the fat will pack on.
And, the craft beer renaissance doesn't help one's gut! I see hipster people here in Portland who are in their 30s...pencil thin legs but massive beer guts due to drinking 8 pints or more a week. Go to beer drinking countries like Ireland, England & Belgium and Germany and add in their cuisine of red meats, fried food, creams, sausages etc. and there is a reason why GB is usually in the top 3 most obese countries.
i eat a lot of bread, sandwich, toast like that also drink a lot of milk. No pop and some water. Eat fast-food once and sometimes twice a week. Seems very easy to gain weight but hard to lose. As I get older it seems like I'm losing muscle and turning to fat.....Anyone have any ideas. I would like to get down to 230 or 240
Eating bread will make you gain weight. Truth or myth?
MYTH! Eating bread won't make you gain weight. Eating bread in excess will, though — as will eating any calories in excess.
Bread has the same calories per ounce as protein. Whole wheat bread and white bread have the same calories per slice. Whole grains packed with fiber will leave you feeling fuller, so you can eat less to still feel satisfied.
Organic milk contains more nutrients than regular milk. Truth or myth?
MYTH! Organic and regular milk contain the same nutrients.
Organic and regular milk are equal in protein, calcium, vitamin D and other nutrients. Almond milk is naturally very low in protein, but some brands are fortified with added protein, to match or exceed the protein in milk.
Exposure of the milk to antibiotics and hormones is roughly equal for both milks: if milk is organic, the cow has never been on antibiotics; if milk is regular, it will still not have antibiotics in it, as milk is thrown out when produced from cows on antibiotics.
Brown eggs are healthier for you than white eggs. Truth or myth?
MYTH! The color of the egg has nothing to do with its health benefits.
Different types of chickens produce different colored eggs. Nutrient levels are determined by the feed the chickens eat, which is why there are some differences. Eggs are a healthy option, regardless of their color. The body can absorb and process pretty much the entire egg. One large egg contains 75 calories, 7 grams of protein, 5 grams of fat and 1.6 grams of saturated fat. Eggs also contain iron, vitamins, minerals and carotenoids.
Eliminate bread and cereals. Also, America has an obsession with cheese and puts it on everything. Try to reduce it or eat it in moderation.
After that....due to its sugar content try to lower your alcohol content or, at least, try to move away from a lot of beer. Because one tends to drink more beer (several pints often in a session) it is a massive culprit for adult weight gain.
It really is all about calories in vs. calories out. Doing the things you mentioned are excellent strategies to limit your calorie intake. Take the beer for instance. Say you drink 4-6 light beers 3 times per week (which was about what I was doing....and GM, don't call me a "damn rookie" lol). At 150kc per can, that's 2250 per week and 117,000 per year. Divided by 3500, that's over 33lbs a year from beer alone. Throw in the junk you usually eat with drinking and the lack of exercise on drinking days ....the fat will pack on.
Dump the beer and drink whiskey. Same number of beers to ounces, you're only getting 1050 calories and zero carbs, per week and 54,600 per year. It's only 15.6lbs a year, it's the diet for drunks!
It's tough. I'm fatter than I've ever been in my life, I've got the beer-drinker-belly and I hardly drink beer lol. 5'8" and about 195. Hit 50 years old and the metabolism has slowed. I've still got solid muscle mass but can see that maintaining muscle is harder as I get older.
Sugar and throw-away carbs are the biggest demons in anyone's diet. That, and lack of adequate vegetable intake. Nuts, beans, vegetables... that's what we should be eating. I've done better but it's all a wash with the late night snacking and sweets.
I almost got over the hump about three years ago, I say over the hump because you can't truly walk away until you make the "life change". It started with a 7 day juice fast. Green juice and water, period. Dropped about 12lbs and felt like a kid again... transitioned into 75% vegetables, nuts, whole grains and cut the sweets. I lost too much weight, got down from 197 to 169 in about five weeks. Felt great but looked sickly. Instead of adjusting, I went back to bad habits.
I love juicing, I love green juice, it's just so much work. Fasting is intimidating but it's 90% mental. I've done it about 5 times and it gets easier every time. By day four you feel like you have found the perfect drug. You honestly bounce out of bed in the morning. It's the best way for me to kick start a real transition. It's phase two that I need to get down. Recipes and a real plan to turn the tables on the American diet and embrace real food.
My sister was about 270 and lost 120lbs in about 16 months. Vegetables (mostly in smoothies), a positive attitude and miles and miles of walking. Still walks everyday and eats right, not afraid to cheat when she wants to, she has maintained her weight for close to five years now.
Breaking bad habits? Don't have the junk in your house. It can be as simple as eating popcorn when you're snacking instead of stuff that will kill your ambition, faith and make you feel like a loser. Break bad habits by making good ones... commit to eating steel cut oats every morning for a week and the reward of feeling so much better is enough to break a bad habit.
Supplements? To get over the hump - maybe. Long term, you have to change your thinking and mentality, they won't do that and in many ways help you avoid "facing the music". Sounds like you do well dieting and then fall off. Fad diets (for lack of a better term) won't fix you. A lifestyle change is in order for anyone who wants long-term results.
This might sound silly, but it's one of the most profound things I've ever practiced, works every time like flicking a switch... Charlie Sheen was interviewed a few years back and said he could quit anything he does at anytime. The interviewer asked him how.
"Simple, close your eyes and change your brain. Why does everybody make things so complicated? Close your eyes and change your brain!"
That's right - life skills from Charlie Sheen. Inspiration can be found in the strangest of places. I don't want to drop and do thirty push-ups, I close my eyes and change my brain. Don't laugh, it works.
That said, we are not trying to conquer our bodies, we're trying to conquer our minds. Write down your goals and recite them. Visualize the new you.
Since Walmart started packaging their dollar frozen veggies in steamable bags, there's no excuse not to eat more of them. Just toss a bag into the microwave and you have 3 servings that you can season up creatively with low cal sauces, herbs, etc. A bag of those are very filling. Not only low cal, you're getting the fiber and nutrients for your health.
And into the forest I go, to lose my mind and find my soul. - John Muir
Get the free My Fitness Pal app and track your calorie consumption. Make yourself accountable to what you eat, set a calorie goal for each day and work hard to achieve it.
Also, if you do find yourself eating something new, chances are pretty good you can just scan the barcode on the package and automatically populate all the nutrition data. Or someone else ate it at one time and the data is populated from them. It's an amazingly easy app to use and incredibly valuable.
Their companion app, Map My Fitness will track your walks/runs/rides using your phones GPS and it calculates the calories burned for that workout and adds those calories into your daily allowance.
I use Garmin Connect to track my workouts from my Garmin watch which has gps and a heart rate monitor. It's amazing...it will upload a map of your ride or run, tell you how far, how fast you went, your heart rate, how many calories you burned and your average cadence. And it automatically uploads it to My Fitness Pal. This stuff is pretty frickin' amazing. I just started using Strava also, which is a similar app that a lot of cyclists and runners use. Garmin Connect automatically uploads to Strava too.
And into the forest I go, to lose my mind and find my soul. - John Muir
I've been using a fitbit forever to do that track steps and floors and sleep but not heart rate, but today I am planning on going down and buying an Apple watch. Once I verified it will interface with MyFitnessPal, I was all set. I'm so deep into the Apple universe, it only makes sense to stay there. Everything works so well with everything else.
Thanks 40. I went to a nutritionalist at the VA a couple of years ago but she was a big fat woman. She told me if I eat a hamburger just throw the bread away.
Thanks 40. I went to a nutritionalist at the VA a couple of years ago but she was a big fat woman. She told me if I eat a hamburger just throw the bread away.
A hamburger without the bun is like a day without sunshine.
That's right - life skills from Charlie Sheen. Inspiration can be found in the strangest of places. I don't want to drop and do thirty push-ups, I close my eyes and change my brain. Don't laugh, it works.
That said, we are not trying to conquer our bodies, we're trying to conquer our minds. Write down your goals and recite them. Visualize the new you.
Well said. Thank you for that long reply.
That last part ....
We're trying to conquer our minds ... you nailed it 100%.
Getting out of your own way is the biggest issue.
"You can check out anytime you like, but you can never leave"
Thanks 40. I went to a nutritionalist at the VA a couple of years ago but she was a big fat woman. She told me if I eat a hamburger just throw the bread away.
A hamburger without the bun is like a day without sunshine.
That's supposed to be, a day without orange juice is like a day without sunshine.
"First down inside the 10. A score here will put us in the Super Bowl. Cooper is far to the left as Njoku settles into the slot. Moore is flanked out wide to the right. Chubb and Ford are split in the backfield as Watson takes the snap ... Here we go."
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