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Let's lose some weight in 2021. Back to the grind... who else is in?


bostonfred

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Good few days here eating better.

New key...the air popper.  Gone is the microwave popcorn.  In with air popped.  I like the freshness...a little light cooking spray after its done popping so some seasoning will stick (smoked paprika, garlic powder, chili powder...very tasty).

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  • 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 - GOAL MADE! SUB 200!
  • 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
  • Feb 5          202.1                -24.0                   -0.9                 Avg daily calories during period: 1594
  • Feb 12        200.6                -25.5                   -1.5                 Avg daily calories during period: 1851
  • Feb 19        199.5                -26.6                   -1.1                 Avg daily calories during period: 1524
  • Feb 26        197.9                -28.2                   -1.6                 Avg daily calories during period: 1535
  • Feb 27        197.5                -28.6                                          2600
  • Feb 28        198.6                -27.5                                          1210
  • Mar 1          198.1                -28.0                                          1355
  • Mar 2          197.3                -28.8                                          1540
  • Mar 3          196.8                -29.3                                          1610
  • Mar 4          196.8                -29.3                                          1355
  • Mar 5          195.9                -30.2

Another milestone, 30 pound weight loss! I had real doubts about reaching 190 and it is still a good bit away, but I believe I'll make it. I try to have very few deviations from my eating pattern, I'm not hungry, and I have enough energy to make it through the day, although I still need to ramp up my activity level.  Thanks to all for the accountability and encouragement.

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  • bostonfred changed the title to Let's lose some weight in 2021. Lots of success stories, and new people joining all the time. Congrats to Corporation on 30 lbs lost!
7 minutes ago, Corporation said:
  • 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 - GOAL MADE! SUB 200!
  • 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
  • Feb 5          202.1                -24.0                   -0.9                 Avg daily calories during period: 1594
  • Feb 12        200.6                -25.5                   -1.5                 Avg daily calories during period: 1851
  • Feb 19        199.5                -26.6                   -1.1                 Avg daily calories during period: 1524
  • Feb 26        197.9                -28.2                   -1.6                 Avg daily calories during period: 1535
  • Feb 27        197.5                -28.6                                          2600
  • Feb 28        198.6                -27.5                                          1210
  • Mar 1          198.1                -28.0                                          1355
  • Mar 2          197.3                -28.8                                          1540
  • Mar 3          196.8                -29.3                                          1610
  • Mar 4          196.8                -29.3                                          1355
  • Mar 5          195.9                -30.2

Another milestone, 30 pound weight loss! I had real doubts about reaching 190 and it is still a good bit away, but I believe I'll make it. I try to have very few deviations from my eating pattern, I'm not hungry, and I have enough energy to make it through the day, although I still need to ramp up my activity level.  Thanks to all for the accountability and encouragement.

Incredible journey. 

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23 hours ago, Corporation said:

Joke analysis:  bostonfred took a portion of your previous comment, and efficiently made a humorous redirection. The smaller organ you originally spoke of was the stomach. Fred's implication is that the smaller organ was your "wee wee".  

Doh...I thought his wee wee did get smaller.

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34 pounds difference at my ENT from this time last year.  And that was one of my heavier days of weighing in this week (and an appointment after lunch).

Will be interesting to see what my weight is come time for my actual physical this month and hopefully how my other numbers have improved.

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I think Fred and Corp and others are great examples of momentum.  I think for many of us we can do it once we get momentum - we just need to start and get that momentum going.

I will say that many of us also struggle once we meet our goals - so have a plan, any plan - to stay there.

Edited by AAABatteries
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136g protein

26g fiber

2103mg sodium vs 2300mg goal

Finished today a few hundred calories under goal. 

Lifted and did my long run on the treadmill, i stayed at around 139 heart rate the whole time. I could have gone longer.  I'm not going to test that, just enjoying that i feel good afterwards but not exhausted.  

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7 hours ago, AAABatteries said:

I think Fred and Corp and others are great examples of momentum.  I think for many of us we can do it once we get momentum - we just need to start and get that momentum going.

I will say that many of us also struggle once we meet our goals - so have a plan, any plan - to stay there.

The day cal ripken sat down for the first time everyone asked why. It's hard to imagine a long streak but the hard part is starting a streak that's meaningful to you. Then each day you just ask yourself if today is the day you want to end that streak. 

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11 hours ago, Corporation said:
  • 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 - GOAL MADE! SUB 200!
  • 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
  • Feb 5          202.1                -24.0                   -0.9                 Avg daily calories during period: 1594
  • Feb 12        200.6                -25.5                   -1.5                 Avg daily calories during period: 1851
  • Feb 19        199.5                -26.6                   -1.1                 Avg daily calories during period: 1524
  • Feb 26        197.9                -28.2                   -1.6                 Avg daily calories during period: 1535
  • Feb 27        197.5                -28.6                                          2600
  • Feb 28        198.6                -27.5                                          1210
  • Mar 1          198.1                -28.0                                          1355
  • Mar 2          197.3                -28.8                                          1540
  • Mar 3          196.8                -29.3                                          1610
  • Mar 4          196.8                -29.3                                          1355
  • Mar 5          195.9                -30.2

Another milestone, 30 pound weight loss! I had real doubts about reaching 190 and it is still a good bit away, but I believe I'll make it. I try to have very few deviations from my eating pattern, I'm not hungry, and I have enough energy to make it through the day, although I still need to ramp up my activity level.  Thanks to all for the accountability and encouragement.

Really inspiring amigo! Well done

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46 minutes ago, Judge Smails said:

Dirty keto?

If I recall, it's basically staying low carb 20-40 but eating whatever.  Bacon, bunless burgers etc etc whenever.  Not a "healthy keto"

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Checking in. Bad week and stayed basically flat. Good half the week, bad half the week. Rowed one day, first in a while. Trying. 
 

Next week will be a good one. Need a good push. 

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14 hours ago, Corporation said:
  • 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 - GOAL MADE! SUB 200!
  • 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
  • Feb 5          202.1                -24.0                   -0.9                 Avg daily calories during period: 1594
  • Feb 12        200.6                -25.5                   -1.5                 Avg daily calories during period: 1851
  • Feb 19        199.5                -26.6                   -1.1                 Avg daily calories during period: 1524
  • Feb 26        197.9                -28.2                   -1.6                 Avg daily calories during period: 1535
  • Feb 27        197.5                -28.6                                          2600
  • Feb 28        198.6                -27.5                                          1210
  • Mar 1          198.1                -28.0                                          1355
  • Mar 2          197.3                -28.8                                          1540
  • Mar 3          196.8                -29.3                                          1610
  • Mar 4          196.8                -29.3                                          1355
  • Mar 5          195.9                -30.2

Another milestone, 30 pound weight loss! I had real doubts about reaching 190 and it is still a good bit away, but I believe I'll make it. I try to have very few deviations from my eating pattern, I'm not hungry, and I have enough energy to make it through the day, although I still need to ramp up my activity level.  Thanks to all for the accountability and encouragement.

This is so awesome to read!!

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1 hour ago, Otis said:

Checking in. Bad week and stayed basically flat. Good half the week, bad half the week. Rowed one day, first in a while. Trying. 
 

Next week will be a good one. Need a good push. 

Staying flat is better than going backwards.  It’s all about waking up the next day and having a plan, sticking to that plan.  You can do this!

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On 3/1/2021 at 8:29 PM, bostonfred said:

126 protein 

31g fiber

1372,g sodium which is way under my 2300 goal, I've been bad recently so that was nice 

Stayed under calories 

Did a slightly longer MAF run, 3.5 miles instead of 3.1, and will continue to increase it 10 percent per week until i don't want to anymore. No goal just would be nice to have the option to run longer sometimes. 

They say that you should always weigh yourself at the same time every day if you bother weighing yourself at all, it's really about what you see in the mirror and how you feel and blah blah. I got off the treadmill, stepped on the scale, pee so dark i had to flush before the bowl melted, but on the scale I saw a temporary and meaningless 216.2 which will not be repeated in the morning but absolutely counts towards my morale right now.  I fully expect to weigh in around 219 or 220 tomorrow but for tonight I'll have pleasant dreams. 

What’s up with the dark pee? 

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197.0

Decent drop after a plateau but somewhat artificial as I haven’t eaten much the last two days (who knew not eating makes you lose weight!?!)

Anyway - nothing to get too super geeked about as my wife bought a new fancy scale that tracks a bunch of stuff.  
 

BMI - 29.2 (Overweight)

Body Fat - 26.2%
Muscle Mass - 138 lbs
Fat free body weight - 145.4 lbs.

Subcutaneous Fat - 22.9%

Visceral fat - 11

So, basically I’m still Fatty McFatterson

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The Covid thread got me thinking and posted this in here.

We, as a society, really have a bad outlook on weight.  Or just really no clue.  Someone stated that they were 6' 250ish and people think he weighs like 210.  And myself have had that experience in the past where people would say they thought I could lose a little weight but Im not obese.  But I was.  I hit 203 on the scale today and am still quite overweight really.  And while I know I look much better...I bet there are people who would think I should be done losing and probably think I weight decently under 200lbs.  Because we just have no concept of what healthy weight looks like.

Anyway...the 203 may or may not be right.  Digestion has been an issue the last few weeks and Im getting a better grip on my fiber intake now and staying away from a few things I have been doing that may be affecting that (and it wasn't even drinking).  Yesterday was 205...but after a fiber supplement last night before bed...uh, some things got emptied this morning before I weighed in.

For progress...Iast year (around Lent just before Covid I decided to lose some...gave up chips for lent and hard liquor) when I started trying to lose weight I think I had hit 246 again at some point.  By August, I was down to 234 at the start of the weight loss bet with friends.  I dropped 24 pounds over the next several months and had plateaued at 210ish for a while til a month or so ago...I had seen between 212 and 215 from time (looking at my numbers after I started drinking more water and tracking better again...I think 215 was not quire correct...so Id say I was more in that 213-214 range maybe).  Been hitting almost right at 2lbs down per week which has been good.  So I think tomorrow is my typical once a week "official weight" I like to say (even with weighing every day).  Last week was 206.6...Im expecting somewhere in the 204 range.  But still hard to know until my digestive issues get all balanced out.

 

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  • 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 - GOAL MADE! SUB 200!
  • 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
  • Feb 5          202.1                -24.0                  -0.9                 Avg daily calories during period: 1594
  • Feb 12        200.6                -25.5                  -1.5                 Avg daily calories during period: 1851
  • Feb 19        199.5                -26.6                  -1.1                 Avg daily calories during period: 1524
  • Feb 26        197.9                -28.2                  -1.6                 Avg daily calories during period: 1535
  • Mar 5          195.9                -30.2                  -2.0                 Avg daily calories during period: 1575
  • Mar 6          195.9                -30.2
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1 hour ago, sho nuff said:

The Covid thread got me thinking and posted this in here.

We, as a society, really have a bad outlook on weight.  Or just really no clue.  Someone stated that they were 6' 250ish and people think he weighs like 210.  And myself have had that experience in the past where people would say they thought I could lose a little weight but Im not obese.  But I was.  I hit 203 on the scale today and am still quite overweight really.  And while I know I look much better...I bet there are people who would think I should be done losing and probably think I weight decently under 200lbs.  Because we just have no concept of what healthy weight looks like.

Anyway...the 203 may or may not be right.  Digestion has been an issue the last few weeks and Im getting a better grip on my fiber intake now and staying away from a few things I have been doing that may be affecting that (and it wasn't even drinking).  Yesterday was 205...but after a fiber supplement last night before bed...uh, some things got emptied this morning before I weighed in.

For progress...Iast year (around Lent just before Covid I decided to lose some...gave up chips for lent and hard liquor) when I started trying to lose weight I think I had hit 246 again at some point.  By August, I was down to 234 at the start of the weight loss bet with friends.  I dropped 24 pounds over the next several months and had plateaued at 210ish for a while til a month or so ago...I had seen between 212 and 215 from time (looking at my numbers after I started drinking more water and tracking better again...I think 215 was not quire correct...so Id say I was more in that 213-214 range maybe).  Been hitting almost right at 2lbs down per week which has been good.  So I think tomorrow is my typical once a week "official weight" I like to say (even with weighing every day).  Last week was 206.6...Im expecting somewhere in the 204 range.  But still hard to know until my digestive issues get all balanced out.

 

Making great progress, keep it up!

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44 minutes ago, Corporation said:

Making great progress, keep it up!

My wife asks how far I am going to go (and she has been sort of following and lost 8 lbs).  My answer to her is i don't know yet.  I think I will see how things go when I get down to at least 190-195.  I think that range will work nicely for me and my body.  Lower would be fine if I can really sustain it.  And randomly, I told her it depends on how things are fitting.  If stuff is fitting just right...I don't want to drop 5 more and be in between sizes on some clothes and have stuff either look too small or too big.  Got to find that sweet spot.

 

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13 hours ago, belljr said:

If I recall, it's basically staying low carb 20-40 but eating whatever.  Bacon, bunless burgers etc etc whenever.  Not a "healthy keto"

Yeah, something like this. Although I do eat plenty of okra, green beans, Zucchini and squash. I'm also taking the lazy keto approach as well and not logging my food. Just kinda winging it. I lost 54 lbs 2 years ago so I have a pretty good feel where my boundaries are.

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2 hours ago, sho nuff said:

The Covid thread got me thinking and posted this in here.

We, as a society, really have a bad outlook on weight.  Or just really no clue.  Someone stated that they were 6' 250ish and people think he weighs like 210.  And myself have had that experience in the past where people would say they thought I could lose a little weight but Im not obese.  But I was.  I hit 203 on the scale today and am still quite overweight really.  And while I know I look much better...I bet there are people who would think I should be done losing and probably think I weight decently under 200lbs.  Because we just have no concept of what healthy weight looks like.

Anyway...the 203 may or may not be right.  Digestion has been an issue the last few weeks and Im getting a better grip on my fiber intake now and staying away from a few things I have been doing that may be affecting that (and it wasn't even drinking).  Yesterday was 205...but after a fiber supplement last night before bed...uh, some things got emptied this morning before I weighed in.

For progress...Iast year (around Lent just before Covid I decided to lose some...gave up chips for lent and hard liquor) when I started trying to lose weight I think I had hit 246 again at some point.  By August, I was down to 234 at the start of the weight loss bet with friends.  I dropped 24 pounds over the next several months and had plateaued at 210ish for a while til a month or so ago...I had seen between 212 and 215 from time (looking at my numbers after I started drinking more water and tracking better again...I think 215 was not quire correct...so Id say I was more in that 213-214 range maybe).  Been hitting almost right at 2lbs down per week which has been good.  So I think tomorrow is my typical once a week "official weight" I like to say (even with weighing every day).  Last week was 206.6...Im expecting somewhere in the 204 range.  But still hard to know until my digestive issues get all balanced out.

 

Good post.. I don't have the slightest idea what my goal weight should be.  I've always thought I have a big frame, my legs are jacked, I'm just a big guy. When I was 240 for a long time I felt like I was overweight but not overly so. Like you. Turns out I was obese and by a goodly amount 

I have a friend that was the same weight as me when I started and we were talking about Covid and he didn't see himself as high risk. We definitely don't do a good job understanding our weight in this country. 

Now I'm closer to 215 and I definitely still have some overall body fat but my belly is way down . At 208.7 I'll be overweight instead of obese on the bmi scale which means even now when inthink inlook much heapthier, I'm still obese. So I don't even know how to set a goal until I lose some more and see how things look and feel. 

I definitely want to get to 184.6 before I decide, so even after all I've done I've still got 30 plus to go. That's a really sobering thought. I was really kidding myself at 240 for years  but knowing that I'm on track for 208 by Easter, I think I ca slow down, have a little wine back in my diet and still drop below 200 by memorial day.. and then I'll be at a weight where I will proudly take my shirt off at the pool. I'll be taking a break before going for those next 15 plus because I want to let my skin tighten up around my new body shape.

All told it will have taken 2 years to get to a still overweight 200 lbs and 2.5 or more before I'm at a healthy weight.  It's crazy to me that I didn't fix this earlier. But I'm fixing it and that's what matters. 

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14 hours ago, Otis said:

Checking in. Bad week and stayed basically flat. Good half the week, bad half the week. Rowed one day, first in a while. Trying. 
 

Next week will be a good one. Need a good push. 

If you're not going to stop ####### up then the most important skill is getting back into the diet after you #### up. Get back on myfitnesspal and take a few days off drinking and get back info the swing of it, is probably what a doctor would say if they were giving advice, but i can't tell my ou for sure. I am not a doctor and this is not medical advice.  Consult your doctor before beginning this or any diet or exercise program.

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Yeah...ive dropped out of the obese zone which is nice.

I recall high school being about 175 and the pictures of me look sickly.  I was not eating a ton...ran track and would run several miles in the morning and a full sprint track practice in the evenings.

Played basketball during lunch with friends behind the school.

Not sure I could ever get that weight (have too much of the family genes in the thighs...definitely a steady base for a body)

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On 3/5/2021 at 9:55 AM, sho nuff said:

Good few days here eating better.

New key...the air popper.  Gone is the microwave popcorn.  In with air popped.  I like the freshness...a little light cooking spray after its done popping so some seasoning will stick (smoked paprika, garlic powder, chili powder...very tasty).

I've recently got into the air popper as well.   I like a good crunchy salty snack and this is about as healthy as it gets while still tasting good.  I've typically done salt with a few sprays of cooking spray to help the salt stick.  I'm kicking it up a notch with the flavacol.   Obviously not good if you have hypertension, but for me, blood pressure is good and all the potatoes I eat help offset the sodium.  

Speaking of potatoes, my new go to is slicing them up using the mandolin and baking on a cookie sheet to get them nice and crisp so they turn out like a thick potato chip fry but you can go any thickness you want with the mandolin.   The key is to flip them over at some point so they get nice and cooked on both sides.  So have it down to a science where I put the oven on broil, slice them up and place on tray, cook 12 minutes on one side and 6 on the other.    

Edited by NutterButter
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4 hours ago, sho nuff said:

The Covid thread got me thinking and posted this in here.

We, as a society, really have a bad outlook on weight.  Or just really no clue.  Someone stated that they were 6' 250ish and people think he weighs like 210.  And myself have had that experience in the past where people would say they thought I could lose a little weight but Im not obese.  But I was.  I hit 203 on the scale today and am still quite overweight really.  And while I know I look much better...I bet there are people who would think I should be done losing and probably think I weight decently under 200lbs.  Because we just have no concept of what healthy weight looks like.

I was thinking something along these lines because I’ve lost 30 pounds. Felt pretty good about it and thought I was doing so well. Then I had a picture taken with three friends.  One is literally 5 sizes smaller than me and I still look like Shrek. 

But after holding at 197 for 3 weeks I registered at 196 today. 

Edited by Clown Car
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Post run weigh in: 209.8. So a legit 210 is around the corner.

Tried Fred's slow running. Currently not a fan, but I'll try it a few more times. Average heart rate was 157 (down from 167-170 typically) and my pace was 11:40 (down from low 10s typically). I should probably dial it back even further to run more in the aerobic zone, but my toddler's stride would be longer than mine at that point. 

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On 2/28/2021 at 10:44 AM, bostonfred said:

My guess is that you will try this, then post that you hated your first run doing thi and felt ridiculous going so slow because surely you can run faster than this, then get encouragement from other guys who have done this, try it again and maybe see why so many people recommend it. 

@FBG26

 

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29 minutes ago, bostonfred said:
On 2/28/2021 at 9:44 AM, bostonfred said:

My guess is that you will try this, then post that you hated your first run doing thi and felt ridiculous going so slow because surely you can run faster than this, then get encouragement from other guys who have done this, try it again and maybe see why so many people recommend it. 

@FBG26

I was thinking about that exact post when I typed that. Too funny. I kept thinking: can't let Fred be right, he'll say I told you so. And you did. :) 

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28 minutes ago, FBG26 said:

I was thinking about that exact post when I typed that. Too funny. I kept thinking: can't let Fred be right, he'll say I told you so. And you did. :) 

LOL

157 bpm is still too high . You're starting out faster than you need to.  Start your run slooow.  Like 4.7mph (about 13:40 mile). See how your heart rate looks after a few minutes.  It takes a few minutes for your pulse to steady out. If it's down near 125, bump the speed up to 4.9.  If it's already 135, then just stay there. It will creep up past 140 before you're done. 

It's tempting to start "fast" and slow down but your heart rate will start high and never fully slow down. It's better to start really slow and work up. Your hr naturally increases after you've been running a while, especially early on while your aerobic fitness is still pretty weak. 

4.7 is just a little faster than a fast walking pace.  It's like jogging in place but downhill. It feels so dumb at first. Stick with it. It improved very quickly at least for me. 

My normal running pace used to be 6mph/10 min mile pace and now I've improved it to 7 plus mph for a couple miles pretty consistently.  When I want to. Which I do, just not every run.  

My first MAF runs were in the 4s, now I go 5.3 to 5.5mph without breaking 140 bpm, and I expect that will continue to increase as I improve but I don't really care. It's not about the speed it's about the minutes and I can run forever at that pace. I'm building up aerobic fitness and burning a bunch of calories and my knees feel better why wouldn't I do this. 

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4 minutes ago, bostonfred said:

LOL

157 bpm is still too high . You're starting out faster than you need to.  Start your run slooow.  Like 4.7mph (about 13:40 mile). See how your heart rate looks after a few minutes.  It takes a few minutes for your pulse to steady out. If it's down near 125, bump the speed up to 4.9.  If it's already 135, then just stay there. It will creep up past 140 before you're done. 

Yeah, it's just hard to regulate the pace & HR when running outside. I was consciously working hard to keep it slow. My HR was steady around 140 for the first 6 minutes or so and then jumped to 157. I thought that would correspond to when I started the 1 mile continuous climb, but I didn't hit the start of the hill until about 9 minutes. It'll just take a few times to get used to it and figure it out. 

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3 hours ago, FBG26 said:

Yeah, it's just hard to regulate the pace & HR when running outside. I was consciously working hard to keep it slow. My HR was steady around 140 for the first 6 minutes or so and then jumped to 157. I thought that would correspond to when I started the 1 mile continuous climb, but I didn't hit the start of the hill until about 9 minutes. It'll just take a few times to get used to it and figure it out. 

Hills do make it difficult. Probably should be aiming for 125 to 130 the first few minutes because you know it's going to creep up even if there's no hills.  The continuous climb is just going to be a choice you can go painfully slow, find a different route or don't try MAF 

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45 minutes ago, bostonfred said:

Hills do make it difficult. Probably should be aiming for 125 to 130 the first few minutes because you know it's going to creep up even if there's no hills.  The continuous climb is just going to be a choice you can go painfully slow, find a different route or don't try MAF 

That's a bit tricky since I live literally at the bottom of a valley. Some directions the hill is steeper than others, but no way to avoid a 125+ foot elevation gain reasonably quickly into the run. Maybe that's not a lot for some of you guys, but that's a big hill in my world. 

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132g protein

12g fiber

5181mg sodium. Even with yesterday's lower sodium that's awful.  

Went to chick fil a with my kid, went to town together.  Also had a big cookie from crumbl which is an over priced fancy cookie store that i have only been to once or twice before. It's his birthday tomorrow so we are having fun this weekend but I still managed to stay under calories for the day. 

43 minutes to go 3.8 miles 5,3 pace the whole time, heart rate topped 140 by the end and was up to 142 briefly but not bad.  

I think part of the reason this works for me is that I have cheat days like today where I'm eating total #### once in a while but staying under calories, and most other days I'm eating healthy foods and sticking to my numbers. It's much easier for me than trying to be super good every day or trying to bounce back after a 3500 calorie blowout. Obviously it's different for everyone. 

But I've decided I'm going to try something new after Easter and it might be right up @Otis's alley... basically the same thing I'm doing now but giving myself an extra 2000 calories a week.  So on Saturday if I want to have a couple glasses and some cookies and go over by 800, I just keep on keeping on.  I still have 1200 bonus calories.  If I go under the next day, I won't give myself any back - I don't want to get into that kind of stuff. But I think that will be 1.5 lb per week weight loss, and a good transition towards maintenance.  If it works I'd like to up my daily calories to lose .5 lbs per week and then give myself the extra 2000... that would be just about perfect for maintenance mode. 

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Whelp, December and January were total busts as far as fitness and weight loss, but I'm back at it.  Down 10 pounds, but resting pulse rate is around 60 bpm, which is worse than it was in November.   Another 10 pounds puts me at 185, which is my original realistic target.

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A few things I have really come to enjoy....roasted cauliflower (seasoned different each time from a garlic ginger to smoked paprika, Cumin, garlic and chili powder) sautéed spinach (touch of half and half, garlic and crushed red pepper, and some mozzarella)

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10 hours ago, Clown Car said:

I was thinking something along these lines because I’ve lost 30 pounds. Felt pretty good about it and thought I was doing so well. Then I had a picture taken with three friends.  One is literally 5 sizes smaller than me and I still look like Shrek. 

But after holding at 197 for 3 weeks I registered at 196 today. 

This is tremendous progress, keep it up!  It's important to set targets for yourself, and then not compare yourself to people in totally different positions. Some people are just genetically smaller.  Keep up the good work and you will see the results!

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Somebody mentioned their fancy scale, so I actually hit the button that shows some of the other data.  One of the items was I believe the BMR that @bostonfredhas talked about. Mine says 2852.5 kcal.  Does that mean I could eat 2852 of calories at my current activity level and be "even" for the day?  That sounds really high.  6'0 196 lbs. 

My scale also mocked me by saying I have low muscle mass, but it also said I had normal body fat %. To be fair I was only a few tenths of a percentage point away in the muscle mass but it was still hurtful :) I haven't been able to do any kind of workout activity due to my shoulder.  I can ride my spin bike, but any other type of activity ends up aggravating my shoulder.  Supposed to go to Dr. Andrew's clinic and get another opinion on the partial tear in my rotator cuff.

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Yeah, not to burst anyone’s bubble but most people that say or think they need to lose 10 pounds really need to lose 30.  I think when I lost before and got down to 158 that it sounded insane but it was probably a healthy weight.

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If anyone is wondering why the scale isn't moving after all their low calorie days, I've weighed in at 217.x, 216.x, 216.x, and then 219.0 this morning after my high sodium chick fil a extravagance yesterday. I stayed under calories and I ate my shrimp and vegetables late but it was the sodium that got me. I'm not worried, it will come back down later this week but it's a good reminder to trust the process. 

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21 minutes ago, AAABatteries said:

Yeah, not to burst anyone’s bubble but most people that say or think they need to lose 10 pounds really need to lose 30.  I think when I lost before and got down to 158 that it sounded insane but it was probably a healthy weight.

How tall are you?  

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6 hours ago, Corporation said:

Somebody mentioned their fancy scale, so I actually hit the button that shows some of the other data.  One of the items was I believe the BMR that @bostonfredhas talked about. Mine says 2852.5 kcal.  Does that mean I could eat 2852 of calories at my current activity level and be "even" for the day?  That sounds really high.  6'0 196 lbs. 

My scale also mocked me by saying I have low muscle mass, but it also said I had normal body fat %. To be fair I was only a few tenths of a percentage point away in the muscle mass but it was still hurtful :) I haven't been able to do any kind of workout activity due to my shoulder.  I can ride my spin bike, but any other type of activity ends up aggravating my shoulder.  Supposed to go to Dr. Andrew's clinic and get another opinion on the partial tear in my rotator cuff.

BMR is basal metabolic rate, its what you would burn without getting out of bed or lifting finger.  This is mostly based on your weight and lean muscle mass.

TDEE is total daily energy expenditure and it's what you can eat and be "even" for the day like you said. TDEE is BMR plus some other stuff, mostly your exercise and non exercise calories burned but also the energy spent just digesting your food. Myfitnesspal estimates your TDEE based on your age, weight and your description of your activity level, like are you active at work or sedentary.  A nutritionist can give you a better estimate. 

Your calorie goal is how much you should eat to achieve your weight goals.  If youre trying to lose 2 lbs per week, you need to cut about 7000 calories because losing one pound takes a caloric deficit of about 3500 calories. 7000 calories in 7 days means you need to be about 1000 calories below your TDEE every day.

If your BMR is about 2852 then your TDEE is a lot higher and that does seem wrong to me.  My scale says my BMR is around 1900, and that's pretty consistent with my TDEE estimate.  You've got months of data showing that the estimated TDEE is pretty accurate, I'd ignore this if it were me.

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12 hours ago, FBG26 said:

That's a bit tricky since I live literally at the bottom of a valley. Some directions the hill is steeper than others, but no way to avoid a 125+ foot elevation gain reasonably quickly into the run. Maybe that's not a lot for some of you guys, but that's a big hill in my world. 

Walk up the hill then begin your run.

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  • bostonfred changed the title to Let's lose some weight in 2021. Back to the grind... who else is in?

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