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  1. #1
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    Lifestyle change

    Well I'm creating this thread to keep track of my weight loss. I've decided this is the year that I'm going to start really working at it. I'm 23 6'2'' and weighed in yesterday at 270.8 lbs. I've been as high as 315+ and am hoping to get down to 215 by the end of the year and see if I want to lose more after that. If all things go as planned I'd love to be 230 by the end of May so that I would look and feel better by the summer. I won't be able to do much riding until the snow and cold disappear so I will be going to the gym after work and do some weightlifting with a lot of cardio. Cardio will be my main focus, as I've lifted before and noticed no difference in weight, but gained a lot of muscle. I'll be doing some weightlifting so I do not lose much of the muscle that I have now.

    My biggest problem is portion control and I will be taking charge of that more. I've been eating much more salads, but I use Ranch dressing which I've read doesn't help when you're trying to lower caloric intake. Any ideas on a different dressing? I eat at a restaurant for lunch everyday and hopefully this summer we will bring our lunches with us. Otherwise I will just continue to eat salads. I'm trying to incorporate more fruits and veggies into my diet as well, but it will just take some time before I can get fully used to it. Any response to help me achieve my goal would be greatly appreciated.
    2005 Gary Fisher Advance
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  2. #2
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    I was in the same boat. Loved me some ranch dressing. Then I decided to try to make my own Balsamic vinaigrette and haven't looked back. It is a dramatically different taste, but I totally dig the tartness and bite of the balsamic that I make. Plus it has a nuanced flavor from the garlic being in it.

    In terms of stuff you can buy, most balsamic vinaigrettes you can buy are ****. Make your own with extra virgin olive oil, balsamic vinegar, grey poupon coarse ground mustard, powdered garlic, and some honey to taste.

    The Annie's Naturals you can buy aren't horrible for you. The Goddess one has an interesting and complex tahini taste and has about half the calories of full-on ranch dressing.

    But I wouldn't sweat the dressing too much anyhow. If your diet is so perfect and immaculate that you are worrying about the 2 tbsp of ranch dressing that you are putting on your salad every day, then you are doing pretty good.

  3. #3
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    My diet is definitely not perfect or immaculate. Thanks for the info on the dressing though!
    2005 Gary Fisher Advance
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  4. #4
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    I'm the same age and the same weight right now after losing 48 lbs over the past year. I have faith in you bro. I made the same decision to live a healthier life last March and I have worked my ass off to get where I am today. My weight loss goal is similar to your's as well. I was 317 when I started and I want to lose 100 lbs all together.

    The best thing I've done for my diet is packing my lunch and cutting out all fried food, all candy, and all soda. I used to go to restaurants every day too and I sit in an office all day so I don't get exercise during the day. I make up for it by packing healthy lunches and eating oatmeal or grainy (like Kashi) cereal for breakfast. My dinners are usually some form of chicken, soup, salad, or pasta. Planning a decent diet is fairly easy once you figure out what you like.

  5. #5
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    You can do it!!!

    I have lead a dormant lifestyle for the past 15 years. This Christmas, after weighing in over 300lbs, I finally decided to do something about it. Started January 3rd. Diet: consume less than 2000 calories/day. Exercise: burn at least 3000 calories a day. Method: I do 40 minutes of hard cardio (treadmill/recumbent bike) 4-5 days a week, then lift with a trainer 2 days a week. I usually burn 3500 calories a day, so in 59 days, I've lost 31 lbs. Now 271 and getting ready to buy my first mtn bike. Hopefully the extra cardio will melt the pounds even more.

    The best thing for me was buying an armband that tracks steps/exercise time/calories burned. I enter my weight each morning online and also enter my meals and track calories to keep it in check. My trainer tells me that a 1000 calorie deficit per day should result in a 1-2# a week weight loss. Some days I burn more than 4500 if I am on my feet most of the day. Costco sells the armband if anyone's interested. I got mine from my gym, but the costco one looks the same.

    Good luck, I'm heading toward 210-215 (hopefully by Thanksgiving).

  6. #6
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    Vinegrette.

    My advice on weight loss (I'm a former Clydesdale - down to 198 lbs.) is to cut out anything that is white (bread, pasta, white rice, etc.) and don't drink calories (except for beer of course).

  7. #7
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    Quote Originally Posted by BubColorado
    Vinegrette.

    My advice on weight loss (I'm a former Clydesdale - down to 198 lbs.) is to cut out anything that is white (bread, pasta, white rice, etc.) and don't drink calories (except for beer of course).
    +1 I'm trying to be an ex-Clyde... I'm a hair under 6'5" and 210#. I was over 300# before changing my lifestyle. I have a sedantary job and ate at restuarants every day.

    Drop the simple carb (most white crap), sugar, and do not drink any calories even diet sodas! This includes juices. Don't drink those either. Small healthy complex carb or protein snacks throughout the day will take care of the hunger and caffeine cravings.

  8. #8
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    vinaigrette on salads, soon you can be happy with just vinegar to season the salads. you'll enjoy the freshness of the veggies and not want to gloss over. sashimi if you can afford it (i treat myself once a month), ceviche at mexican restaurants, venison, boiled chicken with salsa, steamed veggies, whole grain minute rice.

  9. #9
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    I actually quit drinking soda quite a few years ago and only drink water and beer. After this weekend I think I'm going to try to not get drunk every weekend. I know that really kills me on the hangover day. I'll have to give vinaigrette a try. I usually have a glass of orange juice in the morning and for lunch I've been sticking to salads. At supper I eat "bad" food, but try to limit my portion. If I get hungry later at night I'll start having a piece of fruit and less sweets.

    I went to the gym last night and went on the elliptical for about a half hour or so. Can definitely tell I hadn't been on there in a while. I felt really good afterwards though. I'm going to start lifting weights as soon as my shoulder starts feeling better. Slipped on a roof the other day and landed on my bad shoulder so it's a tad tender.

    I'll be updating this thread at least once a week with what I'm doing, and what my weight is. I appreciate all of the feedback and encouragement. It definitely helps me stay motivated.
    2005 Gary Fisher Advance
    2010 Specialized Rockhopper Comp 29er

  10. #10
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    Quote Originally Posted by toxicity_27
    I actually quit drinking soda quite a few years ago and only drink water and beer. After this weekend I think I'm going to try to not get drunk every weekend. I know that really kills me on the hangover day. I'll have to give vinaigrette a try. I usually have a glass of orange juice in the morning and for lunch I've been sticking to salads. At supper I eat "bad" food, but try to limit my portion. If I get hungry later at night I'll start having a piece of fruit and less sweets.

    I went to the gym last night and went on the elliptical for about a half hour or so. Can definitely tell I hadn't been on there in a while. I felt really good afterwards though. I'm going to start lifting weights as soon as my shoulder starts feeling better. Slipped on a roof the other day and landed on my bad shoulder so it's a tad tender.

    I'll be updating this thread at least once a week with what I'm doing, and what my weight is. I appreciate all of the feedback and encouragement. It definitely helps me stay motivated.
    I'm looking forward to it! One step at a time... If you plateau look for another change to make! You'll get there! It's way worth it!

  11. #11
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    Thanks for the encouragement dadtorbn! I read your thread at the beginning of the year and it inspired me to take charge of my life.
    2005 Gary Fisher Advance
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  12. #12
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    Well this morning 3/5/11 I'm down to 267.8. I'm having some trouble avoiding cravings/temptations. What did you guys do to avoid them? Also, what do you recommend for breakfast? I'm trying to find something that will fill me up, but won't be a bad food.
    2005 Gary Fisher Advance
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  13. #13
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    Breakfast for me is two cups of coffee with Splenda with Fiber, and fat free Coffee Mate. Then I eat a 200-250 calorie protein bar (Costco). Friends who have been successful eat instant oatmeal, have a V8, a banana, an egg-white omelet with veggies and hot sauce. Pretzels are a great craving food. I'm almost done needing them, but two servings of pretzels are only 220 calories. Whey protein shakes with water, ice and banana are also great. About 350 calories and good protein. Fresh fruit always works too. Drink tons of water, eat a few sugar free hard candies, chew gum, fresh cut veggies, etc...

  14. #14
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    In the same boat.

    Toxicity,

    I too recently decided to make some changes. I got on the scale after avoiding it for almost 2 years and topped out at 260.0 which is the heaviest I have been in my entire 42 year life. I spent almost 20 years pretty active and camped around 230lbs eating anything and everything I wanted. Obviously those days are over. I decided right there on the scale that I was making some changes. I rode my old mountain bike (Wally World Cheapo Murray) a couple of times and the thing sounded like the rims were going to come apart and the brakes were horrible (i.e. barely stopped my butt!). After scouring this site to get educated, I went to my local bike store last Friday and selected a 2011 Specialized Rockhopper Comp 29er after riding several models (Giant, Cannondale, etc). I upgraded the pedals to clipless, bought some shoes, gloves, chamois boxer briefs and helmet. The thing that sold me was the price point and full hydraulic discs w/ awesome braking. I've been road riding about 5 miles every other day on very hilly courses until my butt and legs come back and watching what I eat. Portion control, NO junk food, NO chocolate, NO Soda, One-A-Day vitamins, and lots of fruits, nuts, and vegetables. I've eaten more grapes and apples in the last week then I did in the last 2 years. After a week I've dropped 3.6 lbs but feel a whole lot better. My goal weight is 200 even. If I can get there it will be the lightest I've been since 11th grade. We'll see!

    Keep up the good work and I'll drop in from time to time, see how your doing, and give you an update.
    "Some Dudes are built for comfort, others for speed"
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  15. #15
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    Quote Originally Posted by toxicity_27
    Well this morning 3/5/11 I'm down to 267.8. I'm having some trouble avoiding cravings/temptations. What did you guys do to avoid them? Also, what do you recommend for breakfast? I'm trying to find something that will fill me up, but won't be a bad food.
    Drop the OJ. Eat an orange. It's way better for you. Eat some low fat or fat free protein and fruit. If you're still hungry wait a little bit and eat more fruit. It takes a couple of weeks to get off the simple carb roller coaster. Stick with it. As you have success your tastes will change and your cravings for crap will be replaced by cravings for good food. Skip the artificial sweeteners also. They're not needed.

  16. #16
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    +1 on getting rid of the oj and any other drinks besides water. when you have a craving or temptation for food and you already ate, do something to take your mind off of it. or you can drink a big glass of water. good luck!

    it's fun when the pounds start falling off like crazy! take a look at my thread about cutting out sugar from my diet- for some reason, i'm not able to search right now.
    - 1995 Giant ATX 870
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  17. #17
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    Sounds good guys. I'm definitely a big fan of water so you won't have to work hard to get me to drink lots of it. I'll try to stay off the OJ and start eating an orange or something else. I'm hoping this week is going to be a good weight loss week for me as I'll be going on the elliptical every night and then recovering over the weekend.
    2005 Gary Fisher Advance
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  18. #18
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    Well after procrastinating all week I finally got to the gym. I went for an hour on the elliptical and felt as thought I could have gone longer, but I didn't want to push it. I feel like I'm doing better portion wise but am still having a bit of trouble keeping away from meat and such for supper. So I just dial what I eat way back from what I used to eat to try and keep things in check.
    2005 Gary Fisher Advance
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  19. #19
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    Going to hit up the gym this morning after I make some breakfast. Might head back later this afternoon or tonight and hit up the bike trainer as I'm starting to get quite antsy waiting for all this snow to melt and the trails to open.
    2005 Gary Fisher Advance
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  20. #20
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    Went to the gym again tonight. 35 minutes on the elliptical and about 20 on the trainer. I really don't like the trainers at this gym. Might get the bike out this weekend and go for a little road ride since the trails are still closed. I can't wait for this snow to disappear.
    2005 Gary Fisher Advance
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  21. #21
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    I am in the same battle right with you man.. I am 5'10 and roughly 245-250# but 48 years old. It is my goal to eat healthier and make cycling an everyday part of my life..that includes errands etc, by bike! Can't wait for the trails to open!! We can do dis!
    TREK X CALIBER 6, MOTOBECANE USA MIRAGE SLX

  22. #22
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    Right on. I haven't noticed much weight change but I can already pull my belt tighter, and I feel as though I look "thinner" when I look in the mirror. I got sick this weekend after trying to fight it off for a week and a half. This week is going to be rough and I probably won't make it to the gym until maybe this weekend.

    Also I've basically decided that to keep up the wight loss I'm going to need to go the gym on the weekends. I will take it easier over the weekends as it will be more of a recovery thing, but I tend to lose most of what I've worked for during the week over the weekend, so I'll make this change and hope it helps.
    2005 Gary Fisher Advance
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  23. #23
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    Just a little advice, find out what your bmi is and then find out how many calories you need to eat daily in order to be in maintenance. Maintenance means staying at your current weight without gaining or losing any weight. Once you find out what your maintenance number is, eat 500 calories less than that daily and you should have a steady 2 lbs weekly weight loss provided you get exercise. I'm 5' 8" and used to be 275 today I'm 200 lbs and I feel great.

    Good Luck

  24. #24
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    Quote Originally Posted by rcp916
    Just a little advice, find out what your bmi is and then find out how many calories you need to eat daily in order to be in maintenance. Maintenance means staying at your current weight without gaining or losing any weight. Once you find out what your maintenance number is, eat 500 calories less than that daily and you should have a steady 2 lbs weekly weight loss provided you get exercise. I'm 5' 8" and used to be 275 today I'm 200 lbs and I feel great.

    Good Luck
    500 less than maintenance is good for 1 pound per week:

    500 x 7 days = 3500

    1 pound = 3500 calories

  25. #25
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    Weekends are tough...

    Quote Originally Posted by toxicity_27
    ... I tend to lose most of what I've worked for during the week over the weekend, so I'll make this change and hope it helps.
    I had two weekends that between weddings, dinner with friends, and a charity event with a 5 Star Mexican Chef and a few dozen margaritas, I thought I was going to gain it all back.

    My trick so far is to invite friends to my house where I can control the meal and bringing them to activities during the Weekend day that are more active like paddling, cycling, and hiking. So far they have been very open to it. I have lost 10lbs in 4 weeks and feel a ton better. Averaging about 20 miles per week on the bike and swimming on Monday's and Wednesday's with my boys.

    Keep at it!
    "Some Dudes are built for comfort, others for speed"
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