Fat guy to fit. My journey....Join me

That is so great! Good job avoiding the temptation, that could NOT have been easy!

As for your mental changes: 1) Keep doing what you are doing. The eating right and exercising you are doing seem to be working. 2) once you hit your goal weight you could perhaps move to more strength training to build better muscles, or perhaps workout a little less. This would ensure you still stay healthy and in shape, but don't go overboard and lose too much weight.

You are almost halfway there!
 
Hi everyone, right now I am thinking plateau. I have been the same weight for close to 3 weeks, and have been doing the exact same thing. It's as if my body is rejecting my plan.

My next milestone is October 15, and I need to be at 228. I plan to increase my motivation, even though I have several things against me. Changing jobs, weather went from 85 to 35 this week, that those are highs. I HATE the inside workouts, and need to find a way to make them fun, and entertaining. I have a treadmill in the basement with a crappy small TV by it, plugged into a DVD player, and it helps the time go by, and listening to podcasts. What do you guys do? Because I work from home, I am relying on you guys, It's all business with my company so no small chat about fitness is ever discussed.

Now, I have noticed I went one belt loop smaller this week, and my butt continues to have baggier space....a good sign. My belly seems to be smaller, but it sure still looks big. My arms, shoulders and legs seem to be getting firmer. I haven't bought new clothes yet, because my waste (pun) is still about the same size...I know it sounds strange, but I plan to increase my speed on my daily walk to increase the losses in my overall weight and hopefully soon I will notice more in my waist. I will say I tried on a new shirt I got in March and in March it didn't fit, but it does now. My wife told me if I wore it I would need a "Bro" (Remember that Sienfield episode?) anywya, I guess the need for a "Bro" is not as much, because I wore it and she said it looked good.

Thanks for all the motivational comments and tips.
BigBelly
 
I'll give you my two cents on plateaus:

1) Part of I think is just a mathematical illusion we trick ourselves with. When we weigh ourselves while trying to lose weight, the number that sticks with us is the lowest weight we've registered so far. It's just human nature. What happens is, because our weight fluctuates quite a bit from day to day particularly for guys at our size, one day you'll just happen to not be carrying a lot of fluid or other extra stuff and you'll throw up a low number on the scale. Let's say in your case that number is 235. Now your "real" weight on that day (if there is such a thing) might actually be 239. So you weigh yourself off and on over the next three weeks and never beat that 235, making you think you've "plateaued." What's really happened is that your "real" weight may now be something like 235, and you haven't had any days where you were low on fluid so you don't beat that 235 from weeks ago, or if you do it's only be a small amount.

As you've mentioned, if your waist has gone down a little, that's likely exactly what's happened: you've gained your fluid back but have also lost some fat in those three weeks.

2) The harder situation with plateaus involve exercise. The less you weigh, the fewer calories you burn through exercise (or through anything for that matter). That's just the physics of it all. To make things worse, there's a double dip effect: as you get in better cardiovascular shape the same exercise done at the same pace burns fewer calories because your heart has become more efficient and therefore needs to exert itself less to pump the necessary oxygen you need. Combine both effects and you're burning significantly fewer calories.

One of the reasons I like my heart rate monitor is that instead of working toward a time or distance for an activity, I'm actually trying to get my heart rate up. What would do it at 320 pounds last year just won't do it now at 220 pounds and 12 months of cardio later. The trouble is balancing challenging yourself a little bit more without over-exerting yourself and risking injury. If there's walks available to you with steeper grades, that might be a better adjustment for you than trying to walk longer distances. Walking uphill still gets my heart pumping fast, whereas I can now walk pretty much forever on level ground with my heart rate never getting above 115.

Anyway, plateaus happen. Primarily because the human body is not designed to lose weight as evolutionarily our bodies associate that with starvation and wants to defend itself against that. You'll break through it though. I was stuck at around 225 for the last month or so, and all of the sudden the last three days five pounds have dropped off of me. Losing weight happens in weird fits and starts.
 
Thanks for the advice. It all make sense. I am going to look into a heart rate monitor. I use an android phone, and I am wondering about bluetooth wireless ones, or even wired ones. Do you know of any, or can you recommend any?
 
Hey man, just wanted to say congrats so far on everything....you've been doing awesome. I'm at 108kg, did a quick google to find that that's 238pounds...so you're beating me by a few pounds less ;)

Here are some tips/things that worked for me, and I hope will continue working forme
*Photos - it's hard to see the progress daily, these are really good to look back on. Check some of your photos from May/April and you'll be surprised.
*Clothes fit - You've already said you've noticed this, this is the best way to tell if you're losing weight. You should be on those size 36 jeans by now surely?
*Your body needs to be challenged - simply, when working out, you need to get a sweat up - if your doing the same thing every day, your body will adjust to this, but will not continue to grow if you do not push it. Walking faster, longer, or with weight are ways that this will make your body work.
*Treat your self! You need to eat something delicious occasionally, or you will binge terribly. Setting aside one meal every week or so to eat something you want

Good luck - I'll be keeping an eye on your diary - I'll race you to 220 pounds! :p
 
BigBelly,
Congrats on the weight loss so far! As for cholesterol, I think that the oatmeal is great. I've read it can lower your LDL by as much as 15%. I'm genetically predisposed to cholesterol and eat lots of meat, so I'm definitely concerned about it. After testing high for a couple years, just eating oatmeal and switching to grilled meats instead of fried cut my LDL. I'm sure all your excercise is raising your HDL at the same time, which is great.
Also, at one point I went vegetarian, and for the first couple of months my cholesterol did test high, not sure what caused that, but then it decreased with the above changes. Love the name by the way! Wish I had thought of it first;)!
 
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What I meant about vegetarianism (but never made it to the point) showing a cholesterol rise was...could it be that an adjustment happens in the body that temporarily raises cholesterol? How long did your friends stay vegetarian, and did their cholesterol levels stay high?
 
Woke up to snow. As mentioned before, I much prefer to work out outside, so today, I decided to mix it up a bit and use the treadmill, with Netflix. Loaded a TV show I had never heard of, ate an apple, and grabed two six pound weights for each arm. My elbow injury is slowly getting better.

I made it about 1/2 way with the weights, but had to put them down. My treadmill has a bunch of automatic loaded workouts and I selected one that said 8. I thought it was 8 miles, but it was only 2.5. I was sweating like a pig, and liked the TV show too. (A Sci fi back in time, TV series),

Bottom line, as you have all recommended, I have probably experienced the same workout or better than my longer walks, and I have zero back pain! I can't believe this, it's like a miracle. I also don't have any knee or joint pain?

I don't think I mentioned this before, but I started taking glucosamine, and Fish Oil about 2 years ago, and I have noticed a significant repair to my low back, I have had NO flare ups since taking this stuff, and thought I was going to die. IF anyone has back or joint pain, take this stuff, it works. (Now, I hope this doesn't classify as spam, if it does, sorry).

Anyway, yea, my shirts and pants are lose. I bought a bunch of jeans with a 34 inch waist, and it's seriously way too tight right now, and I don't want to buy 36 or 38, and i can always punch new holes in my belts. All of my belts have yet to reach the smallest size, so I have determined the last place I am loosing weight is my "BigBelly".

ALSO, as for my weight, I have decided to weigh myself less frequently, I was getting too obsessed, and stressed out about it. I will probably do it on weekends. I hope my next weigh in I am around 230. VinceVega, the race to 220 is on!

I have a physical with my Dr. next week, so it will be interesting to see where my cholesterol is, since I have eaten a LOT of meat, yes, this includes bacon and hamburgers, since going on this quest in June. Last years physical I was like 265 and had high cholesterol, almost high enough for meds. I am sure by all accounts I was morbidly obese. This time, I have lost quite a bit, and haven't fallen off the wagon, thank goodness. My wife is very supportive too.

As for eating "something delicious", you must not have read everything. I can't do it. It's like an alcoholic, if I eat one brownie, I will eat an entire pan. It's a weakness of mine, I openly admit. I love food, and must replace the comfort food with healthy options, avoiding the crazy binges. Maybe VinceVega is undermining the race to 220 so he can win! At any rate, no sweets for me, it's focus time.
 
Great advice by MrVee, I have concentrated on a more intense workout, getting the blood flowing and heart rate up. Today and yesterday I had my heart at 150-180 for about 20 minutes, making it a seriously great workout. No back pain, or joint pain, only muscle soreness. I can feel the chemicals changing too, hopefully my body is becoming a more efficient machine, doing more with less.

My treadmill has a heart rate sensor, so it's been great. My next scheduled weigh in is this weekend.
 
Okay, I got back from the Dr. Appointment, and I went from Morbid Obese to just Obese. I lost like 33 lbs, and feel not too happy that I am still Obese. I don't even know where the milestone is to go from Obese to Overweight. He told me I am overweight until I get to 189. 189, I don't think I have been 189 since a sophomore in high school. Feeling overwhelmed. I need some motivation out there. On top of that it's cold and raining outside. ARRGGHH.
 
Don't be frustrated that you aren't as low as you want to be, be happy you are no longer Morbidly Obese! That is a great achievement, and 33 lbs lost is awesome and something to be proud of!

Keep at it and you will keep losing weight and get to the Overweight and then Healthy ranges in no time. Just don't give up or it's all for nothing and you will feel worse. You can do it!
 
Staying motivated, trying to keep those around me motivated. My kids are now choosing healthier options. I am now very close to my October 15 goal of 228. My treadmill workouts have been incredible. Life is better.

I start a new job with a new company Monday, so I hope this positive momentum can be maintained. High stress sales type job.
 
Hi everybody,

I got my cholesterol tests back today, from my physical last week. I am a little high on LDL, but everything else looks great. My Dr. said "The cholesterol is fine on your current regimen. Keep up the diet and exercise." He also said 225 will move me to "Overweight" from Obese. Now, that sounds great to me. (My ultimate goal will still be 190.)

Total: 176
HDL: 52
LDL: 114
Triglycerides: 50
VLDL: 10

Here is a key taken from web MD for what is good, bad:

Total blood cholesterol level:

High risk: 240 mg/dL and above
Borderline high risk: 200-239 mg/dL
Desirable: Less than 200 mg/dL
LDL cholesterol levels:

Very high risk: 190 mg/dL and above
High risk: 160-189 mg/dL
Borderline high risk: 130-159 mg/dL
Near optimal: 100-129 mg/dL
Optimal: Less than 100 mg/dL
HDL cholesterol:

High risk: Less than 40 mg/dL
Desirable: 60 mg/dL and above
Triglyceride levels:

Very high risk: 500 mg/dL and above
High risk: 200-499 mg/dL
Borderline high risk: 150-199 mg/dL
Normal: Less than 150 mg/dL
 
One piece of advice, take a few good pictures when you start. I never did take many even though my wife wanted me too. I was too ashamed of how large I had become. I am starting to notice my face a little skinnier. I will try to find some good before and afters and post them here.
 
Okay, this new job has caused several new routines to get solidified. I have to make my lunches, and get much more intentional in my eating patterns, and not rely on vending machines, and fast food for anything. It can take it's toll. I find my meal preparation time has increased significantly, however, I am continuing to eat healthy, and it seems to be working. I am doing the treadmill for about 3 miles, in 45 minutes, with about 20 minutes at a 180 or higher pulse. Sweat is flying. I am also noticing shirts and pants are really loose. Even my wedding ring is getting loose. (or is it lose?) Anyway, life is great, feeling good, and staying motivated. Any ideas for a good halloween costume?
 
Started to really push it on the treadmill, and probably too much. Low back pain started again, I have to taper it down a little, and just walk fast again. Bummer, I was really starting to like the more intense workouts in shorter time.

Lunches are starting to get a little tricky. I am limited on time and resources. I can't make my own, unless I plan it out ahead of time, and do it before work. This is a shift for me, and I am still adjusting. It's not easy, and is more expensive, and takes longer. Oh the sacrifices to eat right...

My face is looking a little skinner than in June, when this all started. I look at those photos, and wonder what I was thinking. Also, my XXL shirts are getting really loose! Pretty stoked, and committed to keeping this up.

To all those who are trying to lose weight, and have struggled, you can do it! Never give up!
 
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