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Let's lose some weight in 2021. Back to the grind... who else is in? (3 Viewers)
- Thread starter bostonfred
- Start date
bostonfred
Footballguy
Navin Johnson
Footballguy
You should read up on it. I'm no expert but basically, if the foods you eat are causing inflmmation (picture arteries swelling up), your BP will naturally go up. You want to avoid foods that are inflammatory and increase foods that are anti-inflammatory. Curcuma is supposed to be a great anti-inflamatory. Wife and I have been making golden milk an evening ritual (fire away
)
bostonfred
Footballguy
Give it a few yearsYou should read up on it. I'm no expert but basically, if the foods you eat are causing inflmmation (picture arteries swelling up), your BP will naturally go up. You want to avoid foods that are inflammatory and increase foods that are anti-inflammatory. Curcuma is supposed to be a great anti-inflamatory. Wife and I have been making golden milk an evening ritual (fire away
BassNBrew
Footballguy
Well in my business, schedules shift on a dime so I ended up in town one more night. That resulted in a weigh-in today which was 258.2. We'll call two consecutive days at that weight sticking the landing. Down 16.2 for the month which was exactly the plan...8 pounds of water/bloat and 8 pounds of fat. Actually with the heavy lifting schedule I'm sure it was more fat and with some muscle added on. Never got to go to 2200 to see what the impact would be, but based on only losing 2-3 lbs over the last half of the month at 1400-1500, it wouldn't have been kind.
Goal for February is to touch 249.8 on the scale by March 1. I also have a virtual trail marathon I'm signed up for that I have to complete in February. That will be a hike as I'm in no shape to run it.
Doug B
Footballguy
Going by this Harvard Medical School article ... the DASH diet (to fight high blood pressure) is an anti-inflammatory diet by default:
The DASH diet is pretty much the Mediterranean diet with added restrictions on sodium. And in that linked article ... all of their recommended foods and 'foods to avoid' fall in line with DASH diet recommendations. The only fuzzy spot is red meat -- DASH seems to be OK with limited and conscientious consumption of red meat.
sho nuff
Footballguy
Yeah...ive done a similar. Switch up between a few sauces I have to toss a little in after cooking (been doing wings for a while so have a plethora of sauces.
Pain is Good Chipotle is fantastic.
Also done some more asian inspired...marinate in a touch of sesame oil, garlic, pinch of salt, pepper, and ginger (powder or puree). When done toss in a dash of soy sauce or teryiaki with either chili garlic paste or sriracha.
belljr
Footballguy
fred_1_15301
Footballguy
I had some leftover basmati rice. I cooked up a couple steaks of flounder and 5 small pieces of shrimp and added to the rice. My only seasonings were some lemon, paprika, italian seasoning and some jerk chicken/fish powder. It was delicious and only cost me like 400 mg of sodium (mostly due to the 5 small pieces of shrimp). We are getting takeout Mexican tonight and I'll have enough to overeat if I desire.
Hankmoody
Footballguy
Corporation
Angry Bovine
- Date | Weight | Chg From Start | Weekly Loss | Calories
- Nov 27 226.1
- Dec 24 212.9 -13.2 Avg daily calories during period: 1523
- NEW START DAY AFTER CHRISTMAS TO VALENTINES DAY
- Dec 26 213.1 -13.0 Avg daily calories during period: 1510
- Jan 1 211.2 -14.9 -1.9 Avg daily calories during period: 1983
- Jan 8 210.3 -15.8 -0.9 Avg daily calories during period: 1546
- Jan 15 207.0 -19.1 -3.3 Avg daily calories during period: 1524
- Jan 22 205.4 -20.7 -1.6 Avg daily calories during period: 1513
- Jan 29 203.0 -23.1 -2.4 Avg daily calories during period: 1521
bostonfred
Footballguy
https://examine.com/nutrition/how-much-protein-can-you-eat-in-one-sitting/
@BassNBrew
@MAC_32
@culdeus
I think bass mentioned earlier that 25-35g protein was the most you could really absorb in a meal and you need about 2 hrs in between
This article seems to suggest otherwise
Any thoughts
@BassNBrew
@MAC_32
@culdeus
I think bass mentioned earlier that 25-35g protein was the most you could really absorb in a meal and you need about 2 hrs in between
This article seems to suggest otherwise
Any thoughts
MAC_32
Footballguy
culdeus
Footballguy
Sorry I'm knee deep in the stock thread today.
This is controversial. I think the larger studies that examined this were using primarily plant protein, or at least the ones that suggested there was an upper limit protein metabolism. This whole thing is something that is being widely studied, I think 2021 should have more conclusive evidence.
I think there is an upper limit, yes. The more practical question is what happens to the excess? Do you simply poop it out? Does it just get absorbed at a lower uptake?
Should you care? My gut says that you can probably process Xg of protein in an hour, but the remainder is partially processed, and gets uptaken lower in the GI tract. It's less efficient, but it doesn't just get pooped out.
Alex P Keaton
Footballguy
Today was a bad day. We were in the car for 11 hours. I walked a total of 1.5 miles (which is about 8 miles below my average day), and we ate poorly. Ended up at least 300-400 calories over my goal.
But at least I know what to do tomorrow - no need to change the gameplan - just stay the course. Today was a miss. Gotta put it behind me and move on. And bluntly, I expected this weeks ago — which is partly why I wanted to hit my goal before heading out on a road trip.
Back at it tomorrow.
But at least I know what to do tomorrow - no need to change the gameplan - just stay the course. Today was a miss. Gotta put it behind me and move on. And bluntly, I expected this weeks ago — which is partly why I wanted to hit my goal before heading out on a road trip.
Back at it tomorrow.
fred_1_15301
Footballguy
If you’re in the car for 11 hours, you have to cut yourself some slack. Life happens.
urbanhack
Fight The Power!
Alex P Keaton
Footballguy
Very true. I’m at peace with it. I didn’t need to have that extra half-donut this morning, but man, it was delicious.If you’re in the car for 11 hours, you have to cut yourself some slack. Life happens.
bostonfred
Footballguy
Today was the first time i was seriously tempted to have some wine since starting this. Bought some at the grocery store, if I want it I'll make room for the calories but for tonight I remain alcohol free since December and had a good day of lifting and running, with protein over goal and sodium under. Dinner was simple shrimp with broccoli cauliflower and carrots.
We went out for dinner last night and I almost gave in. Just strictly emotional habit - nice restaurant, long week, etc. I did not however, and ended up having a great time.
Day 26 with no alcohol. I plan to keep it going until Feb 5 when we run to New Orleans for our anniversary. We even walked to dinner last night which was fun (about a mile each way). Wife is on fire - 12 lbs down in January and she does not have much to lose.
AAABatteries
Footballguy
So, I’ve been limiting alcohol but not eliminating it. Again, my thought process is I don’t want to try and be too far off from maintenance. At some point I’ll have to rethink my strategy as I will slow down but for now I’m still trying to not be on a diet.
DocHolliday
Footballguy
MAC_32
Footballguy
Suggestion for next time- pack a cooler the day before. You'll more likely make sensible decisions, so when the hunger pains strike during the trip that's what you'll opt for.
Alex P Keaton
Footballguy
Yeah, solid advice. Wasn’t an easy option, but it was possible. Will incorporate this on the car ride back!! Thx!
Corporation
Angry Bovine
- Date | Weight | Chg From Start | Weekly Loss | Calories
- Nov 27 226.1
- Dec 24 212.9 -13.2 Avg daily calories during period: 1523
- NEW START DAY AFTER CHRISTMAS TO VALENTINES DAY
- Dec 26 213.1 -13.0 Avg daily calories during period: 1510
- Jan 1 211.2 -14.9 -1.9 Avg daily calories during period: 1983
- Jan 8 210.3 -15.8 -0.9 Avg daily calories during period: 1546
- Jan 15 207.0 -19.1 -3.3 Avg daily calories during period: 1524
- Jan 22 205.4 -20.7 -1.6 Avg daily calories during period: 1513
- Jan 29 203.0 -23.1 -2.4 Avg daily calories during period: 1521
- Jan 30 202.1 -24.0
Doug B
Footballguy
Corporation
Angry Bovine
It's just usually I weigh the same time every morning, so you get a real 24 hour cycle in between the readings. 30 minutes wouldn't be a big impact, but I've noticed when I sleep in a couple of hours, I tend to weigh less then bump up a little the next day. Your body is burning calories throughout the night (I'm usually 1.5 lighter when I wake up in the morning from when I go to sleep). So not a huge impact but probably a small one.
bostonfred
Footballguy
It's water weight, you sweat and pee out a lot of water during the night
If you're in the middle of a long weight loss program then you're doing it right, but I'm absolutely going back to bed for an hour or two the day my scale reads 200.2 just so I can see that magical One.
You're so close. Keep up the good work man.
bostonfred
Footballguy
Saturday is my kid's reward day and this week he wanted French toast sticks from Burger King so we hit the breakfast drive through line and dad ordered a bacon egg and cheese croissanwich which is like 350 empty calories but not that many more than my double egg sandwich that I make at home for 300. So I was ok with it, except that when I opened the bag they had given me a sausage croissanwich instead, and I ate it thinking that it would be about the same calories but oh no it's like 500 plus. And today is supposed to be a rest day from both running and lifting. I did an hour of yoga and still have enough calories left for a decent dinner, which will be salmon or shrimp with roasted vegetables, but I think I might do some rowing just to earn enough calories that I can have some actual nutrients.
fred_1_15301
Footballguy
I don’t know what the hell a “brookie” is but the wife and kids are baking it right now and I’m eating it (I’ve pretty much eaten nothing today and burned 1100 calories).
fred_1_15301
Footballguy
Out of curiosity, does your whole family eat these meals or are you typically cooking for yourself? My wife has come to grips with my new healthy lifestyle and the fact that I cook my own breakfast and lunch (where before we would typically just share leftovers).
ETA - I do still cook up separate meals for them.
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So close! Registered a 210.8 after a run this afternoon. Will do an official weigh in tomorrow morning, but thinking 212-ish. Still on track for the Valentine's Day goal.
bostonfred
Footballguy
brownie cookies
Either brownie batter poured into cookie shapes
Or cookie dough with splotches of brownie batter poured into a brownie shape
The latter is much better imo
These are so delicious. I'm glad I'm not at home to be tempted to make this right now.
ETA: I am actually at the grocery store, or rather in the parking lot waiting for my wife. Good thing her phone is in the car so I can't text her.
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bostonfred
Footballguy
It depends what I'm cooking. Chicken breast and a bag of steamed vegetables? I'm probably on my own. A big pot of beef stew? Family dinner night. She's always been a healthier eater than I have but that's changed and she's not totally used to it, and she hates fish which is tough because shrimp and salmon are two of my favorite foods regardless of the health benefits. My son has a lot of difficulty with new things in general and foods in particular which is part of the reason the takeout reward thing exists - I'm opening up new types of food, and then trying them at home later. If I make pizza he won't eat it but if i call it olive garden bread sticks with cheese and marinara he's like oh yes.
bostonfred
Footballguy
Decided to stick to plan and not row. Rest days are important too.
Breakfast sugary coffee, sausage croissanwich and two French toast sticks 861 calories total, .6g fiber, 22g protein, 1180 mg sodium. Pretty much awful in every way I'm currently tracking.
Lunch one scoop protein powder, a shot of chocolate oat milk, two servings each of raspberries strawberries and blueberries total 306 calories
Dinner shrimp carrots broccoli cauliflower and sesame shoyu sauce total 325
Snack a piece of chicken quesadilla 255 calories
Yoga 58 minutes burning 248 calories
Total 1747 calories 113g protein 36g fiber 2154mg sodium
One calorie to spare and hit all my numbers even eating total garbage and doing very little exercise. Sodium below the usual recommended 2300mg but would like it lower. It's easier when I don't eat trash and when I don't eat a huge breakfast at BK. The exercise allowed me to have a piece of quesadilla but didn't really change my day. Instead of a protein shake I could have had skyr and the exact same berries and saved about 80 calories but missed out on about 10g protein...again not a show stopper. You don't need to eat perfect at every meal or do a ton of exercise to hit your goals.
34 days no alcohol and no going over calories, 63 days until Easter.
Breakfast sugary coffee, sausage croissanwich and two French toast sticks 861 calories total, .6g fiber, 22g protein, 1180 mg sodium. Pretty much awful in every way I'm currently tracking.
Lunch one scoop protein powder, a shot of chocolate oat milk, two servings each of raspberries strawberries and blueberries total 306 calories
Dinner shrimp carrots broccoli cauliflower and sesame shoyu sauce total 325
Snack a piece of chicken quesadilla 255 calories
Yoga 58 minutes burning 248 calories
Total 1747 calories 113g protein 36g fiber 2154mg sodium
One calorie to spare and hit all my numbers even eating total garbage and doing very little exercise. Sodium below the usual recommended 2300mg but would like it lower. It's easier when I don't eat trash and when I don't eat a huge breakfast at BK. The exercise allowed me to have a piece of quesadilla but didn't really change my day. Instead of a protein shake I could have had skyr and the exact same berries and saved about 80 calories but missed out on about 10g protein...again not a show stopper. You don't need to eat perfect at every meal or do a ton of exercise to hit your goals.
34 days no alcohol and no going over calories, 63 days until Easter.
BassNBrew
Footballguy
Wow I'm thankful I'm not your wife. Choking down your saltless sausage is one thing, but peeing on me at night is beyond my comfort level.
Otis
Footballguy
Amazing how much difference there is in stuff. 861 calories for that breakfast!!?? What a rip off! For 270 calories I go to Starbucks each morning and get a turkey bacon and egg white english muffin sandwich and large coffee with cream at Starbucks, and it’s delicious. They have a bunch of other sandwiches on the menu but for 230 calories for the sandwich it’s really hard to beat. I’m learning that finding little “hacks” like that is a cool part about this. Enables me to have a bit calorie surplus at night while still night feeling like I’m deprived of anything. And some nights maybe I use that surplus on some wine and a snack, or I just go to bed with a surplus. Either way feels good.
And starting to feel like I’m not really “dieting,” and instead just watching what I eat. Never going back to my old ways. Hell, imagine once I hit goal weight and then can add a few hundred calories each day back into the total...
Future Otis> see this post and make it age well.
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AAABatteries
Footballguy
Slow and steady. I’ve not been perfect with my diet this week but been pretty good. I had a free whiskey tasting event Thursday night so I’ve drank 3 nights in a row but limited it to basically 1-1.5 drinks except Thursday. Still down a little - 203.7.
My back is still hurting and I’ve been sick the last 2 days. Normally that would derail me but shouldn’t this time.
LET’S GO!!!!
My back is still hurting and I’ve been sick the last 2 days. Normally that would derail me but shouldn’t this time.
LET’S GO!!!!
bostonfred
Footballguy
This is what I have been trying to explain but it's something that makes so much more sense when you learn it for yourself.
You're learning how to make better choices because it directly affects your ability to have things you really want.
When you are able to have the things you really want while dieting, it almost feels like you are cheating and you feel like you can totally do this long term.
I have been saying this to you for a long time and you have heard it but it finally clicked when you saw what it meant for you. And that's awesome.
Until you internalize this lesson for yourself it doesn't matter what anyone told you. You have to learn it for yourself.
That's why I suggest Myfitnesspal so much... it gamifies weight loss, and makes you think about your daily intake as something you can control and use to your advantage. And that is exactly what you are doing.
You were always playing the game you just weren't really keeping track of the score until now.
There's still more to learn and pearning this doesn't mean you will never cheat again or never put weight back on. It just means you have figured out how to lose it. But you've made a critical jump from ####### fad diets to sustainable weight loss and it makes me so happy to see it.
Jan 31: 213.0
Forgot to weigh myself until after eating a couple of cinnamon rolls and a glass of milk, but close enough. Still on track.
DocHolliday
Footballguy
Meh, life happens. I was under calories for 5 days last week until yesterday. Ate a bit too much and had a couple of beers. Today starts another run of good days. Slow and steady does win this race. Good luck to winning this week.
bostonfred
Footballguy
Today's healthy recipe
Salmon with balsamic glaze with roasted root vegetables
The salmon and glaze part is self explanatory
Steam some yukon golds in the microwave and let them sit for a few hours
Cook down some fresh spinach with a little evoo and onion and garlic powder and a little bit of the balsamic glaze I used on the salmon
Cubed butternut squash, sweet potato and yukon golds roasted in the oven with onion and garlic powder
Toss the root vegetables with the spinach and a couple ounces of pomegranate seeds
Salmon with balsamic glaze with roasted root vegetables
The salmon and glaze part is self explanatory
Steam some yukon golds in the microwave and let them sit for a few hours
Cook down some fresh spinach with a little evoo and onion and garlic powder and a little bit of the balsamic glaze I used on the salmon
Cubed butternut squash, sweet potato and yukon golds roasted in the oven with onion and garlic powder
Toss the root vegetables with the spinach and a couple ounces of pomegranate seeds
fred_1_15301
Footballguy
Thanks - I’ve been eating a lot of salmon (and other fish) for my weekday lunches but never thought to add balsamic. I’ll give that a try tomorrow with the sautéed spinach and/or potatoes. Keep them coming.
bostonfred
Footballguy
Did my yoga and had a good run. Did my lifting extra slow today instead of increasing the weight and wow that makes a huge difference, I'm crazy sore right now. Finished up with the roasted vegetables and salmon. 1081mg sodium on the day, 36g fiber but only ended up with 117g protein which is probably low for a lifting day. Need to be a little better tomorrow.
35 days no alcohol and no going over calories. 62 days until Easter.
35 days no alcohol and no going over calories. 62 days until Easter.
Judge Smails
Footballguy
Sticking to the program 100%. I don't think I could eat any better and mixing in walking, peleton, golf and yoga for exercise. Just doing body weight stuff like pushups and working with resistance bands. This is the week I should get under 200lbs for the first time in forever. Steady - one meal/choice/day at a time.
Alex P Keaton
Footballguy
18 miles combined today between running and walking. Did a 4-mile solo run, a 3-mile jog with Mrs APK, and a lot of walking. On track to finish the day with about 500-600 calories to spare, which is deliberate. Had two travel days where I didn’t plan or execute very well. Now that we are situated for two weeks, no more excuses. Gotta go back to the gameplan and get back to my target weight (I’m not above by much, but also don’t have a scale here). Averaged about 1750 calories per day the past week, but paired with a serious drop in exercise. Not a great week — but even then, infinitely better than what a “bad week” looked like a few months ago.
Otis
Footballguy
Thanks GB. Everything you’ve been saying was spot on. I was reluctant to track because it seemed like a PIA. Now it’s just second nature. And surely that’s part of it — training you to be mindful about what you eat, try to make good choices that make you feel like you are getting good bang for your calorie buck, but also just forcing you to stop snd think and pull out your phone each time you put something in your mouth. Little habits like this can matter big.
Curious to see what I weigh in at when I get home next weekend. I will continue to do this until then, it’s pretty easy and routine now. Hoping to be closing in on 225...
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