Getting out of the 230's
 

Anyone who wants to join me, welcome to "getting out of the 230s". I just hit 239 yesterday, and can't wait until I'm in the 220's! But first ... let us go down through this decade of the 230s.

I'm hoping to lose 2 lbs. per week. I'm do a combination of intermittent fasting (currently 18/6 except on weight lifting days), weight training, fasted cardio, moderate carb (less than 100 grams net per day), calorie tracking. I post here, journal and read affirmations, and sometimes do guided meditations. I don't do all the journaling and posting everyday, but I plan to do more.

Anyway, I'll be writing in this thread and would love some company!

Calories: 1350
Exercise: Hour at the gym with personal trainer. Also - Physical therapy session #2.
Thinking: Posting here. Writing in online journal.

I love this quote:
Habits are safer than rules; you don't have to watch them. And you don't have to keep them, either. They keep you. ~ Frank Crane
One habit that has really stuck is to eat within a 6-8 hour window, and to stop eating by 6:45 pm. By listening to my body, I have discovered I am hungry at around 4:30 pm, so I eat dinner early and finish by 5:30 most nights. I am not hungry after dinner, and if I think I might want to eat I just think to myself: I'll just have something in the morning if I'm still hungry.

So in looking back through old online journals I kept, there are some things that make me sad today. I had read back then that you should write down reasons for losing weight, so I did. I have a long list of reasons to lose weight, many of them typical comments regarding looking good and feeling good. But there are two which I think are sad and speak to the state heavy people find themselves in. The two sad ones are:
- I want to feel free.
- I want to feel worthwhile.

I do not understand to this day why people who are fat cannot feel free of the burdens of our weight, and cannot feel worthwhile simply because we are overweight. Why does this one thing define us? It is partly because others views us as chained down by our weight and not worthy. But I think we often internalize those feelings, too, and honestly it is sad. It is sad that I am so judgmental towards myself instead of loving my wonderful body for carrying me this far successfully in life.

By the way, I never act unworthy around other people. I stand up tall and act strong and confident, and I think most people regard me as such. But inside, being heavy makes me ashamed. I don't think shame is a beneficial emotion unless you have something to feel ashamed about. I don't think being fat is one of those things. But that is my head talking, and not my heart.

Calories: 1854
Exercise: Hour at the gym with personal trainer. 90 of water exercise in the evening.
Last meal at 5:15 pm
Thinking: Posting here.

Today I finished a project that has been hanging over my head. I'm the type of person who normally does stuff right away just to get it done. Sadly, I tend to put off things in which I don't know if the outcome will be good or bad. I'm an artist, and I the project I finished was a commission for someone. I have no idea whether they'll like it. For me, I would prefer someone just buy what is in my gallery because the stress of creating something and not knowing the outcome is a burden. Anyway, I've finally finished it and will send it off next week to its new owner!

Calories today: 1605. Aiming for 1525 (that's where my ap says I'm supposed to be losing 2 lbs per week), so slightly over. All my food choices were good.
Exercise: none except PT stretching
Thinking: posting here. Reading more about intermittent fasting.
Eating window: 6 hours. Fasting window: 18 hours.

This morning I was going to the pool and swim laps, but I called them and they had closed because of lightning. So I have changed my plan and will now go to the gym and do fasted aerobic exercise on the bike and maybe treadmill.

I have been reading Dr. Jason Fung's blog. He is the intermittent fasting guru, but that's not what I'm reading about right now. What I find really interesting is his discussion on blood glucose and insulin. Most people think (I know I did) that insulin is the hormone that works in lockstep with a rise or fall in blood glucose. Insulin is the hormone that drives obesity. That is where the low carbohydrate diet comes in ... the thinking is that if we can keep our blood glucose low (via low carbohydrate), that insulin will stay low also. HOWEVER (and this is what is new to me) while high blood glucose does stimulate an insulin response, insulin can rise even in the absence of high blood glucose. Amazing. Only 23% of the variability of insulin response depends on the glucose.

Anyway, reading more about this to see if I can figure out a way to apply it to my life.

Today I did my hour of gym weight lifting with the personal trainer. We did some new exercises on the TRX straps and also some hip work we haven't done before. I have a lot of problems with my lower back and hips and something fired them up today (and not in a good way). Everything in that part of my body is really stiff and doesn't really want to do anything. (Ice! I just thought of ice!) I'm hoping it's a good thing pushing this, I will see how I feel as the week wears on. I have a physical therapy appointment tomorrow, so it will be interesting to hear what the PT has to say.

I did have a doctor appointment this afternoon. I just needed some bloodwork and to check in with the doctor. Of course, he informed me if I lost weight it would really help my back and hips. He said I should lose 50-100 lbs. Of course, I know this. But it is really de-motivating for me to hear it out loud. It just seems so overwhelming.

I'm writing here now because I've been toying with having a snack. I still have some calories left. But because I'm writing it down, I won't have the snack. I'm full, I don't need a snack, I just want a snack and that's not the same thing at all.

I watched a video the other day, and one of the guy's comments made me laugh out loud:
"You’re not a dog, you don’t need a treat."

I had a very short eating window today, only 4 hours. (Short eating windows are good.) I had some basic bloodwork this morning, and it took almost 3 hours to get it done. It was incredibly slow! It was done at our local hospital on recommendation of my doctor who said it was quick and easy, to get in and out. Well, perhaps in the parallel dimension it is, but not in ours. Anyway, since I fasted for the bloodwork, and then had a PT session, I wasn't able to eat until 1:30. I finished dinner at 5:30. And no snack because ... "I'm not a dog, I don’t need a treat." Haha. I wrote it here, so it must be true.

Im 238.4 pounds as of today was 247
 

Hello CJZee

I'm new here. I just created an account today. I read your post and was compelled to leave you my short story.

I just got to 239.4 from 247. I just did a google search for weight lose support and found this forums.

Im from Brooklyn NY.
I was told years ago to lose weight. did i listen ? No
i have High blood Pressure and some breathing issues. I seen the Cardiologist and Lung Doctor. They think i'm okay so far but told me if i do not change things can get worse. They told me i am a time bomb.
I do have some depression issues and Panic attack issues.

I only hope i didn't do any major damage to my body and hope it is not to late to lose weight.
I started losing week 2 weeks ago.

I left out the soda, and switches to seltzer with lemon squeezed in it.
I cut back the breads by 75 percent. instead of have 3 slices of rye toast with my eggs i have one. I do eat too many eggs. Trying to switch to egg whites with one yoke. that is my typical breakfast.

Lunch: Kielbasa or chicken breast with hot sauce. Kielbasa has go to go.

Dinner: Chicken Breast again or one Pork Chop with spinach and Kale.

It's now 3:45am EST in NY. I know i have to get sleep.

I was told to use my sleep apnea machine every night. sometime i lay down to watch TV and fall asleep without it.

My goal next week is to drop to 236 or hopefully 235. I was told to take baby steps. 2 to 3 pounds per week.
Today my asthma ( i think it's asthma ) is acting up. Some days i feel short of breath. Doctors plan to do more test.

When i wake up today i plan to leave out the bread for breakfast and just have scrambled eggs with some cheddar cheese. Going to try to stay away from the carbs for awhile.

If it is not to Hot in NY today, i'll walk around block for about 20 minutes. hopefully i can get that up to 60 minutes. I have a radio i can listen too.

Well, it ime for me to wear the sleep mask and try to get at least 6-7 hours of sleep.

My wake up call was the shortness of breath( that started last week) and rapid heart beats i had for 4 months.

I just got the new Godzilla movie today ' King of the monsters '. I still perfer the japan version made by TOHO. Hoping to watch it tomorrow after my walk.

I wish you the best in your journey to lose the weight. Good luck on you blood test.


You have a wonderful day CJZee ( you can make that 230 pounds )

HarneyEmpire

You should be eating some type of whole grain, if not bread. Whole grains have been shown to reduce blood pressure (see this study).

You should also reduce your salt intake, because salt raises blood pressure. AHA recommends eating no more than 1500 mg sodium per day.

Eating flaxseed can also help to reduce blood pressure (source).

I noticed that you mentioned vegetables only for dinner. I hope it's a very big portion, because you should be eating a lot of vegetables.

Welcome HarneyEmpire! You have done really well for only two weeks! Welcome to the “Getting out of the 230’s” thread! You can also post on other active threads to get support in your journey. I find knowing I’m going to post every day helps me stay on the right track.

I’m pretty happy with my progress today.
Calories today: 1198. Aiming for 1525 (that's where my app says I'm supposed to be losing 2 lbs per week), so somewhat low, but other days I’m higher so I think it evens out.
Exercise: 70 minutes of water exercise
Thinking: posting here. Reading more about intermittent fasting.
Eating window: 4.5 hours. Fasting window: 19.5 hours.

Today was my hour-long personal training session, which was quite intense. Then I also had my physical therapy session. I talked to the PT about cutting down the therapy to once a week because he is mostly just giving me exercises to do at home. That way, I can do them for a week and see how I react. Twice a week seems like a waste of time and money.

I didn't do much ruminating today, too busy.

Calories today: 1525.
Exercise: 60 minutes of weights and machines and TRX with some treadmill thrown in
Thinking: posting here.
Eating window: 6.5 hours. Fasting window: 17.5 hours.

It's nearly 6:30 pm my time, and in about half an hour I'm going to a gallery opening where they will probably have wine and snacks. However, I will have no wine or snacks. I have already eaten all my food for the day.

I didn't get nearly as much done today as I had hoped, but I got done what I had to. I spent some time on the Precision Nutrition website because I was researching intermittent fasting. This guy experimented on himself with every variety of fasting that there is and he put together this book with all his results. He is a PhD. I was really drawn to him because one of his associates is the Stumptuous.com lady Krista. Who apparently also is a PhD. I have looked at Stumptuous off-and-on for years, I like her attitude. "Small but mighty."

I do weight myself every day, but my official "weigh-in" day is Sunday. I always wonder if I should eat under my plan calories or if that will mess up my metabolism. It probably is already messed up. I seem to be doing pretty good, so I think I'll just carry on.



.
Calories today: 1389
Exercise: None except PT stretches
Thinking: posting here. Reading on Precision Nutrition website and also Stumptuous site.
Eating window: 5 hours. Fasting window: 19 hours.

In the confrontation between the stream and the rock, the stream always wins... not through strength, but through perseverance.


Calories today: 1306
Exercise: 30 minutes of lap swimming plus PT exercises
Thinking: posting here. Reading on James Clear website, and reviewing my goals
Eating window: 7.5 hours. Fasting window: 16.5 hours.

Thanks for the tip mjf.

I'm glad I have a relatively hard-and-fast night eating window that ends at 6:45 pm. I was going to have my snack (which I didn't eat earlier) of an apple and some string cheese but it was very close to the end of my eating window, and I just decided to postpone until tomorrow morning. I find this a useful strategy. I promise myself I'll be able to eat in the morning if I just don't eat now and usually in the morning I'm not hungry.

However, my DH - who has been in another state trying to sell a house - will be home next week after being away for a couple of months. He will not be used to my new way of eating, and we're going to have to sort it out. However, I have noted he usually likes a snack around 4:30 so maybe we can just move that snack slightly later and call it dinner, since he likes to eat at that time anyway. Old people dinner, haha.

Calories today: 1183
Exercise: 60 minutes at physical therapy.
Thinking: posting here. Reading about fatty acids by Chris Kresser.
Eating window: 5.5 hours. Fasting window: 18.5 hours.

I'm 237 now. Seem like i'm doing .05 per week i was 247. I'm not able to do any exercise yet due to asthma acting up. Yesterday my neighbor invited me over for dinner. We had Cod fish and Broccoli with garlic and very like pasta noodles ( about 8 small ones ). He was 240 when he started last year. He is now 180 and he's off a lot of his medication. I'm expect to plateau soon, but i'll just stay on course when that happens.

Wishing you all the best. Let's keep up the good work.

Hi HarneyEmpire. It sounds like your neighbor can give you some good tips. It's wonderful he invited you for dinner. It's always good to have a supportive buddy.

Today I did my hour of weight lifting with the personal trainer at the gym. I have been doing this twice a week for almost a year. I think it is very good from a strength and mobility point-of-view; however, it doesn't do much for weight loss. I think weight loss is probably 90% tied to eating and maybe 10% to activity. Of course, it depends on how active you are. Anyway, for me, I really have to cut the food down to lose weight.

Calories today: 1525
Exercise: 60 minutes of weight lifting and machines at the gym.
Thinking: posting here. Re-reading basics of Tom Venuto's "Burn the Fat, Feed the Muscle"
Eating window: 10.5 hours. Fasting window: 13.5 hours.

Normally I post at night, but tomorrow is my weekly weigh-in day, so I wanted to write here my intention that I am going to stay under my calorie budget and do some cardio at the gym. Alternately, I might do water exercise at the pool.

Well, I had my "official" weigh-in this morning. I think I only lost a little over a pound, but it's better than nothing! I am disappointed, though. I'm going to my high school reunion in 2 weeks, and was hoping I would be down to 229. There is still a possibility, although a slim one (see what I did there?). At any rate, I was 249 at my reunion 10 years ago, so at least I will be lower than that. One of the things I wonder is will I need a seat belt extension on the airplane?

Calories today: 1309
Exercise: 30 minutes of recumbent bike sprints; 5 minutes of mini-lunges on the treadmill.
Thinking: posting here. Reading new Chris Kresser post about how exercising in the morning may be better. Also, looked into getting either an Apple Watch or Fitbit.
Eating window: 5.5 hours. Fasting window: 18.5 hours.

Calories: 1497
Exercise: Daily exercise at the gym

I have been having a pretty severe leg pain the past few days, so I wanted to take some aspirin this morning. Normally, I don't eat in the morning because I'm doing IF, but I don't like to have aspirin on an empty stomach so I had a very small breakfast. I worked at the gallery today, and just had an apple for lunch. Normally, I have an apple and two cheese sticks, but I forgot the cheese and I was actually ok with just the apple which surprised me. Anyway, after work I picked up some black beans and ropa vieja which I then mixed with riced cauliflower for dinner. I have a need to eat quite large amounts of food, but luckily I like all kinds of food, so this dinner fit the bill in terms of quantity because the riced cauliflower alone is a big package of 2.5 cups but it's only 80 calories and mixed with the beans it was tasty as it can be quite bland.

My leg still hurts though. Chiropractor tomorrow.

Calories today: 1197
Thinking: posting here.
Eating window: 7.5 hours. Fasting window: 16.5 hours.

joining the thread - celebrating a small loss
 

Hello all,

CJZee - thanks for starting the thread! Glad to join you as a companion in moving out of the 230s.

I'm new to 3FC. Recently turned 39 and my goal is to be fit by 40. Also, in June I was told I am prediabetic by my doc which is a real motivator.

I am celebrating today my first loss and first time changing my ticker :carrot:

Only .4 down but progress is progress! Hoping I can be out of the 230s in September at some point - only 3.4 pounds to go. I'm low carbing it (not super duper low carb like keto, just moderate - little to no bread, pasta, sugar, potatoes, limiting wine to 2 glasses a week, etc) and have joined the YMCA. Last night was my first YMCA workout (45 minutes on the elliptical and stair climber while jamming to my favorite upbeat music) and I remembered how working out helps me to feel more energetic, focused, alive, etc.

Hi Cecilia_Joy!
I actually just started a new "Getting Out of the 220's" thread this morning as my scale showed me just slightly below the 230 mark! I take what I can get on that scale. I will try to keep an eye on your here in this thread, and hope to see you soon in the 220's thread. I'm going on a long trip this month so do not know what that will do with my weight loss.

Welcome! CJ

Hello, today I just hit 239 woohoo! I hope everyone is getting closer to their goals, we got this!! I have a tendency to lose fast at first, and I have only been at it for less than a week. Hopefully I can hit the 220s in a about 2 weeks. I’ve done this before and I will do it again:)

Hey CJZee, i am so happy you can do it, i hope i can hit it as soon as possible with it. Thanks for sharing!