Bad Feet Has Ruined My Life - Need to get healthy again.

H

HealthyFeetKen

New member
Losing weight for my poor feet!

Hi Everyone!

My name is Ken and I just wanted to start a weight loss Journal where I can post my successes and failures, get and give support and put some accountability into my weight loss journey.

A little background about myself:

I love eating - who doesn't?! Malaysian, Indian, Thai - love all that flavor and all that spice. Sushi - nothing as simple and delicious as fish and rice. I also love fresh fruits and vegetables - can't live without a healthy helping of them each meal.

I love playing badminton and rock climbing - well...i USED to. I had a bad foot injury 2 years ago and I couldn't walk for 3-4 months. Took me a long time to recover from it - damaged tendon. I haven't been able to get back into climbing or badminton regularly since. The injury really limits how much I can walk still - it's gotten better - but I basically have a limit on how far I can walk before I need a rest.

I am 27 and I have had GOUT for 7 years. Gout is definitely not a fun disease. It has been tough to always deal with the peer pressure of drinking and indulging in (bad) food when I know I can't. I get the feeling that some people think I am a party pooper when it comes to alcohol or being on my feet too much (the last 2 years) because I have pushed my limits before and I end up being in crutches for 2 weeks. It's not fun. I hate feeling like the downer of the group.

I've come to terms with not being to indulge in shellfish, red meats and what have you for the most part. It's the social aspect where I can't have alcohol or I can't do certain activities that makes it tough for me. I used to go climbing/badminton every other day. It was part of me, I loved doing it and it's been taken away from me. I really feel I've lost part of my identity. Not only that - I always loved cooking and worked in restaurants - but not anymore. I just can't stay on my feet anymore. I work in an office setting for a local chain of restaurants now.

What do I want out of this?

I want to stay on track on my recovery to have better feet. I keep having setbacks. I need to lose weight to give my feet a chance to carry less pressure and therefore be less likely to aggravate injury. This is my main goal and I hope other people on the forum can be grateful that they have their mobility even if they are overweight. This is my primary goal.

The secondary goals are just like everyone elses - I want to look 'sexier'. I want to feel confident about myself.

I also have man-boobs which are pretty embarrassing in themselves. I've always had an issue with being naked swimming or on the beach for as long as I can remember. I don't expect them to go away but that would be a miracle if that would also happen.

I am 27 currently 195lbs. I eat relatively well - partly because of my gout - I drink water 98% of the time. I like my fruits and veggies, but I tend to eat a lot of carbs - not so much deep fried foods which are great too but it's the rice, pasta, breads that get me. I also do not exercise enough because of my foot condition. I try to get motivated doing a stationary bike and bowflex but it's hard to enjoy those - I always enjoyed doing sports. Gym was/is not my thing. Also eating late is bad for me. I need to space out and eat smaller meals.

I have a bachelors in food, nutrition & health ironically. I know what I need to do as well as most of you I am sure - it's just following through with it. I hope my journal here will help me with that.

Thanks for listening everyone! good luck to all !

Here we go...

June 28, 2011 - 195 LBS

Ken Ng
...feeling good to start this..but have failed many times in the past. Got my healthy lunch packed and going to bike a bit.
 
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Day 1.

195.0 lbs - 26.8% Body Fat ( my scale has this option so I will use it for this diary )

I tried to wake up early to take a walk with the dog - that was the plan, but I woke up late and didn't do it.

I ate well though today.

10PM- Glass of almond milk, and a small handful of raw nut/raisin mix on the way out. ~200 calories

1PM - I packed some carrots, cucumbers and peppers with a side of hummus. Packing your lunch the night before is good, especially when you work in a restaurant and get to eat for free - just too easy to eat something bad. ~ 150 calories

5PM - made a smoothie with 1 apple, 1 banana, kale leaves, cilantro. ~250 calories

6PM - worked out on the bowflex weight li
fting for 45 minutes.

7PM - 3 egg white + cheese omelette, carrots, cucumbers + hummus. 400 cal

9PM - had a distressed friend that needed some help, ended up having a late bite. 2 salmon sushi, half roll spicy salmon roll, and a very small helping of udon. ~500 calories

So all in all, it was a good day. ~1500 calories + 45 min weight lifting.

I need to pre-pack my lunches more. Have an orange/banana packed for tomorrow and again planning to wake up earlier to walk the dog. We'll see how that goes!

Thinking about canada day weekend and festivities - ie eating coming up.

Good Night!
Ken
 
hello and welcome!
For a male and your pounds i think that 1100 cals is WAY to little and you shouldnt eat such less calories caue you're gonna not loose weight or maybe loose and then stop.
Its also really not healthy to eat such little calories.
Its really good that you like veggies and fruit
Im sure that you can looe the weight,just check out how many cals you need a day!
Good luck!!!:)
 
Thanks Jasper for looking out for me!

I checked again and I definitely missed out on my post-work out meal

7PM - 3 egg white + cheese omelette, carrots, cucumbers + hummus. That's probably a good 400 calories there so closer to 1500 cals!!

Yeah i sometimes go too extreme and can't keep at it. I will keep that in mind today.

Thanks again
 
woke up to a tune of 192.8 and 27.6% BF.

good start..but it's always easy the first little while! and got my walk in this morning..hooray.
 
The more weight someone has to loose the quicker it comes off at start,thats what i know,but if you stick to your plan,and healthy eating you will continue to loose.the feeling is great!
Have you set some smaller goals before you reach the end?it will make you fell so happy and proud!you should make some if you havent!!
Well done on the new number your scale showed you!!!
 
June 30th - Day 2

*early morning walk - 10 min*

Breakfast - cup of almond milk + a sprinkle of cereal in the same cup, ~5 cashews ~200 calories

Lunch - 2.5 bananas ~350 cal

Afternoon snack - 1 orange ~100 cal

Dinner - 4 egg whites + cheddar cheese omelette, carrots/Peppers/Cucumbers + hummus, handful of raw energy mix (nuts + raisins). ~ 600 calories

*bike for 45 min keeping 130+ heart rate*

handful of cashews, watermelon, ~200 calories

Total for the day ~1450 calories intake.

Felt good. No bad eats today. No late eats. Woke up early for a short walk.
Didn't eat any meat which was okay. I like this when I can because when I actually do want to eat meat like when I go out, I can indulge in meat without thinking of my 'quota' of meat for gout. I don't have to be thinking...'oh i shouldn't eat this whole piece of meat, i already ate this and this and this earlier any yesterday.'

So far so good.

Jasper: I have set smaller goals. I set a goal for 5 lbs on my iphone where I put in my weight everyday and it charts it with goals. My first goal is 5 lbs and i gave myself a month. I wanted it to be easily attainable so I could feel good. I will break that goal soon but have to make it last.

It is canada day weekend, so I will definitely be eating not as healthy as I have been. We'll see how things go.

Ken
 
July 1st - Happy Canada Day!

Woke up to the tune of 191.0 and 27.6 BF%.

Down 4.0 lbs in 2 days! probably bit too quick but I'm not complaining. BF% on this scale is strange? I haven't eaten much fat..and exercised and it's going up...anyways!
 
Here's my first bump in the road.

It was canada day, festivities, celebrations etc!

breakfast - 5 cashews - 50 calories (was just grabbing something on the way out...)

late lunch - 3-4 house roll pieces, 1 salmon sushi, 1 tamago sushi, 1 dynamite roll sushi, udon noodles - ~800 cal (total guess...but I always guess a bit higher)

dinner - bowl of pho + 1 small spring roll ~ 700 calories
half an ice cream cone from ikea ~ 200 calories

late night snack (friends brought over ice cream and cake which i wasn't expecting...i wasjust about to exercise........!!)
- 500 calories

Total Cals ~ 2000 calories AND no exercise.

Oh well...its canada day..and i didn't eat tooo much...

Be nice to me scale tomorrow morning!
 
July 2nd

192.0 & 26.8% BF (+1.0 lb, -0.8% BF)

Looks like I picked up a whole pound yesterday.. thats okay. I'll be doing weight lifting and some biking today to work it off and eat better.
 
thats ok about the pound!its nice to see a positive attitude!
I was wondering.
I myself have scales that says body fat.
I had to put in my gender and height.Then i get on , it weighs me and i have to stay on for a few seconds until i reads my bf and something else i dont know what it is....
How is it possible to know the bf.????is it programmed in that lets say a woman of 1,70 cm and 80 kg has 30percent Body fat?Cause that isnt correct i think.I know skinny people that have increased bf....so how does it work, cause i never have taken it serious
 
Hey Jasper,

Yeah I keep a positive attitude, I love eating so I look forward to even healthy alternative like egg white and cheese! Or anything dipped in hummus. Gotta stay positive even on a diet!

From what I understand, scales work by sending kind of like a electric signal through one foot to the other and it measures how dense your muscles/fat is somehow. I heard it is unreliable as it can change based on hydration levels. I always weigh myself in the morning after my bowel movements so I figure in the long run it should give me a general trend.. But day to day, it doesn't look accurate. That's just from my experience.

On another positive note. Day has gone well so far with 45 min weight lifting and 25 min cardio biking. Just had a nice healthy meal, and probably gonna take my dog for a nice walk in the sun!

Enjoying my diet journal. It helps!
 
I had probably one of my most active days today in as long as i can remember 'forced' exercise-wise, not sports.


cup of almond milk with a handful of cereal - 200 cal

45 minutes bowflex
30 minutes biking (130+ HR)

egg white and cheddar cheese omelette with carrots/cucumbers + hummus.
+ handful of nuts ~ 450 calories

30 minute walk with the dog

(goes downhill a tad here)

dinner with some friends

bowl of hainanese rice - I can't really tell how much a regular chinese bowl (the small ones) are calorie wise.. I see anywhere from 320 calories - 650 (this being 1 serving/plate). I will go with 650 for the sake of being conservative but I really don't think it is 650..it's one of those small chinese bowls. ~650

hainanese chicken - ~300 cal

steamed vegetables - ~50 cal

Friends came over and we had a lil bit of chips and chocolate but didn't eat too much. ~300 calories

Total ~1950 calories - 45 min bowflex, 30 min bike, 30 min walk.

Again..i can see my diet unravels whenever there are social gatherings. This is a long weekend so there is the social part of it...but also the extra time for me to exercise.

Overall, I am happy I put in the exercise in the first half of the day. It wasn't terribly bad eating in the end of the day ...unless that small bowl of hainanese rice really is 650 calories!!!! I felt really good today doing exercise before anything else.

I don't like you scale...and you don't like me...give me some positive feedback tomorrow morning !!! jerk !

Good night!
 
Had another good first half of a day and bad second half.

Woke up, had a small amount of cereal with almond milk to give me some energy for workout. ~ 150 cal

40 minute biking

shared chicken enchilada, salsa and nachos, and a mushroom soft shell taco. This was at a homestyle mexican place and it was not greasy at all. ~800 calories (total guess on the higher end)

1 twizzler - 30 cals

Shared pad thai + green curry + 1/2 bowl steamed rice. ~ 1000 calories (total guess)

Total for the day ~ 2000 cals

The Good - I felt great again working out earlier in the day.

The bad - eating out of course. and also i ate 2 larger meals instead of the ideal 5-6 small meals a day.

Overall. I am happy with the long weekend. I'm proud to have got a lot of exercise in. My feet feel great this weekend too. I know I'll have better results during the weekdays. I have my healthy lunch packed for tomorrow.

Obstacles this coming week : $50 Omakase at a japanese place on thursday, Saturday surprise birthday dinner, and bbq sunday! Better work hard on the weekdays Ken!!

Good night!
 
Red Alert!!!

I woke up to a horrendous tune of 193.6 and 26.x% BF

!!! That's +2.0 lbs.

I really didn't eat that much yesterday!! My mexican meal was not a large portion and was not the greasy fair and I also shared one entree!!

I'm trying to think of a culprit (or excuse??!..seriously tho i didn't eat that poorly yesterday!). It's either the late night carbs which hasn't been released yet in my morning stools... or the Fresca that I had..which i do feel a bit bloated this morning. I normally drink only water but felt like having something with some flavour during the movie (kung fu panda 2 was great!).

Hmm..strange..but I didn't do anything (too) wrong for a +2.0 lb gain!

Ken
..expecting a drop tomorrow morning!
 
mayve its water not fat.Its not only yestrday but also the days before that count.
Hope you get down again :)
 
So far so good... small 2 hour snacks throughout the day.

9:30AM cup of almond milk + cereal sprinkled in. ~150 cal

11:30AM some nuts/dried cranberries/raisins ~200 cals

2:00PM raw carrots, celery and cucumber with hummus dip ~ 250 cals

4:20PM 1x banana, 1x corn ~ 250 cals

Just picking up some carbs so I have energy to exercise.

I feel good so far. Realizing you don't actually need to get stuffed to feel full. I never really felt like I was really hungry today.

my coworker said I look like I got fatter recently!! lol...

ooh..i picked up some smoked cheddar from costco for my egg white omelettes for my protein after working out. Can't wait ! It's my reward after a good work out.

Also got some nice blackberries..yum.
 
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