I started off walking then worked up to jogging short periods at a time. I clocked a mile at about 20 minutes. I would do this twice a day every day. I dropped from 265 down to 250 in about 2 months time. During this time I learned the secrete to weight loss, their really isn't one but what I learned was crucial to my success. Its all about burning more calories than you eat. I found out that if you just lay on the couch and do nothing all day you will burn about 1200 calories. I also found out that it takes about a 3500 calorie deficit to lose 1 pound of weight. I then figured if I burn 2500 calories a day and keep my intake below 1500 I would lose about a pound every 3 days. I realized I usually failed in the past because I just got too hungry and started eating more food so I would stay satisfied. So off to the store I went to find the lowest calorie food so I could eat more and feel fuller. I think my wife and I spent a whole day at the store looking at calories.
What I choose was
Coffee in the morning with sugar free creamer( 60 calories ) and ice tee and diet soda for drinks ( 0 calories )
Breakfast option 1. Honey Nut cheerios with 1% milk was about 400 calories for my size bowl
Breakfast option 2. Lean pork pure, with veggies garlic and egg whites. 350 calories
Lunch option 1. Subway 1' oven roasted chicken breast no cheese and no dressings at about 500 calories.
Lunch option 2. Make my own sandwich with a few pretzels at about 500 calories.
Dinner option 1. chicken and veggies, One bag of frozen veggies and 1 chicken breast. 400 calories.
Dinner option 2. Substitute fish for the chicken and add a small serving of rice. 500 calories.
I stuck to this like glue for the first months.getting my weight down to 228 lbs which was my goal. I hit that goal in time for my next Dr physical. I dropped my cholesterol down to 150 my bp was 120/72 and hr resting was at about 70. I scored really well on the stress test and my Dr came into the room and hugged me with excitement. I told him I had some concerns that I was cutting to many calories after listening to family and friends. He told me he was the one that had questions for me because he had never seen someone loose weight so effectively and keep all of their blood lab values so perfect. He told me to not change anything.
I have read that eating 5-6 meals a day is better for you and I'm sure it is but I tried it and always overate, so i stick to just 3 meals and do great on it.
My first time I let my wife take a picture. 228 lbs.
I decided to make a new goal of 218 lbs and see how I felt there. I found out that as you lose weight you don't burn as many calories for the same exercises, so I stared to run on the treadmill twice a day a mile at a time. It was all I could do to make it the full mile and it took me about 12 minutes. After a few more months I was able to reach 218 lbs. and added hiking to my hobbies.
Well, next I felt 208 was possible and stared after it. I started running on the street and joined Anytime Fitness in Sutherlin because the treadmill I had bought was broke more than fixed and I returned it. At the Gym I have met people like myself and get a lot of encouragement and help from griffen kruse the owner
The street felt different to me and I found new muscles to make sore. I started taking a vitamin, fish oil and glucosamine along with the running and made a goal of not only the weight loss but also to be able to run 3 miles nonstop. I used Google maps and choose a flat and easy route to run. after spending a few weeks pushing the distance I was finally able to make it the whole way it was the first part of August and I was in tears as I crossed the finish line. Shortly after that I was able to reach 208 lbs.
I seemed to have a lot of interest in my weight loss from various people at this point and was encouraged to eat more calories because people thought I was way to short on my intake for what I was doing. I upped my calories at this point to about 2800 a day and felt bloated. I then backed them down to 2200 and still felt like I was eating to much. I went on a 2 week hunting trip during this time and ate and drank what I liked, why not I was out walking every day in the woods and would surely burn off any calories I ate. I came home 2 weeks later at 215 lbs. and clothes that were now fitting not so well ( I had dropped from a size 42 down to a 34). I was obviously eating more than I was burning so I went back to what I knew worked. and got the weight off and then some, hitting 205 lbs.
I felt amazing and was able to run a 10k and could now run a mile in under 8 minutes. My resting HR is 45 and my BP is 100/40. As of 12/31/2010 I weighed 202 lbs have lost right at 65 lbs and reduced my body fat from 31% to under 15%. I now use a Heart rate monitor when i work out and will talk more about that in my fitness blog.
For all of you out there that want to lose weight remember it is not that hard. use low calorie food so you can stay full. work out moderately, you should be able to have a conversation if you are walking with someone.
I will be updating a fitness blog followed by a challenge blog of my goals in life.
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