My biggest fear regarding weight loss.

[Tobin S.]

My biggest fear regarding weight loss is gaining the weight back again. I know I can lose weight. I've lost 110 pounds before, but I put it all back on plus some.

It suggests that I haven't dealt with the issues behind being overweight. Frankly, I'm not sure what they are. I've had troubles with drugs and alcohol in the past. I've also been addicted to tobacco. I've put all of that stuff behind me, but I have yet to conquer overeating. I've been able to do it for a year or so at a time, but I haven't found the life-long solution.

I'm thinking that this might require counseling.

I have started a new diet and workout regimen, and there's a thread in the lounge about that. I'm doing well so far, but my biggest fear is always in the back of my mind.

[Baitball Blogger]

1. Hold onto that fear.

The number one reason I always gained weight when I thought I was losing it was because I fooled myself into believing that the exercising I was doing was balancing out the daily visits to Starbucks. It wasn't. My liver was just processing the refined sugar directly into fat.


I definitely have hit that age where everything goes against me. Just walking by a salt shaker can result in water retention.

You're young, so it's possible after you hit an ideal weight that you can enjoy a few moments off the diet. Just be sure to get back on schedule.

[Tobin S.]

2. That's an intriguing idea. "Hold onto that fear."

That may be what keeps me in bananas and apples and out of chips and beer.

[Baitball Blogger]

5. It is.

Just remember to eat healthy. If you really like food now is the time to learn how to cook so you can prepare more satisfying meals.

[Trajan]

3. This is where I interject ...

I am confronted by this concern as well - I have lost 96 pounds, and still want to lose another 20 lbs ...

In the nearly 2.5 years that I have engaged in this weight loss 'battle', I have had that dreadful thought in my mind "How do I NOT regain all this weight?", knowing that this is a problem for all human beings who lose weight ...

In my case, however, my method of weight loss, specifically the 5:2 Fast Diet, provides the key ... In this specific method, I have been using two days a week to partially fast - 600 cals maximum per day - and then eat wisely for the other 5 days of the week.

Once I reach my goal weight, I will continue to use this method, dropping to one fast day a week for maintenance (6:1 Fasting), for the rest of my life. IF I enjoy a very large meal - a family holiday meal, for instance (with ALL the trimmins, right ?) ... Then I will add fast days to compensate until any gained weight is lost again ....

In the past, I avoided weight scales like the devil .... Now, I weigh myself at least once a day, just to 'be real' and stop hiding from the realities of my weight problems .... When I finally reach my goal, I will NOT stop weighing myself .... I owe it to myself to protect the wonderful health gains I have made over the last 2 plus years .... I am determined to make sure it doesnt come back...

So, I will be placing a boundary above my target weight - 10 pounds above target - and weigh myself every day ... If I exceed my target weight by 10 pounds or more, I will AGAIN restart the full-on 5:2 Fasting method until I again hit my target ...

I refuse to allow my human weaknesses to cast me back into that sea of self loathing ... no more ... With Fast Dieting - I am in control, and I can stop any movement toward weight gain before it takes off ...

I have never had this much success in maintaining a healthy weight - and I refuse to relax my focus and let it get away from me again .... I am twenty pounds above my high school weight and I intend to never ever be heavier than I am today .. ever again ...

Fast Diet for life ... and I could not be more pleased ....

https://thefastdiet.co.uk

[Tobin S.]

7. Thanks for the tips, Trajan.

I have not tried the fast diet. I may give it a go if I hit a plateau.

[Major Nikon]

4. Diet helps you to lose weight. Cardio helps you keep it off

Weight training also helps you keep it off as muscle burns more calories than fat. Besides that, counting calories and frequently weighing yourself works well for keeping the pounds off.

The bottom line is you have to dedicate yourself to a lifelong healthy lifestyle, otherwise you'll just fall into the same traps.

[Tobin S.]

8. Exercise has always been my weakness.

It's hard for me to keep at it every day, so I take a day off and that day off turns into a week off and so on. When I lost the 110 pounds I did it almost strictly with my diet. I didn't get any exercise beyond what I did at work.

I'm walking every day now. My eventual goal is to be jogging when I think my knees can handle it.

[Major Nikon]

12. You may want to consider exercise that is lower impact

The people who can jog throughout their lives are generally people who don't weigh very much. If you weigh a lot because you are tall or overweight, high impact exercises can really take a toll on your joints later in life.

Walking or anything that is more active than sitting down is good because it burns more calories. If you are healthy enough for it, cardio is really a good improvement because it exercises your heart and it burns considerably more calories and cardio also continues to burn more calories after you exercise. Cardio also provides other benefits like improving your mood and helping you sleep better, both of which are helpful with keeping weight off.

Exercise is extremely important for keeping weight off and works best when you have an established routine. Think of it like going to work or brushing your teeth and make sure you are working it into your weekly activities.

[Major Nikon]

18. Here's the best way to get started with cardio

The trick is to know what your maximum heart rate is and then figure out where your cardio zone is. Max heart rate is just that. It's the point at which your heart can't beat any faster. The general rule of thumb is 220 minus your age. So at 43 your max heart rate should be about 177. In order to be in the cardio zone, you want to exercise hard enough to get your heart to 50-85% of this max, which for you is 89-150. You can simply check your pulse, or some people like to use a heart rate monitor. Eventually you won't need either because you'll know what it feels like when you have your heart rate where you want it.

If you are out of shape, shoot for the lower end of the zone and try to stay there for at least 10 minutes. Do this 3 times per week. After two weeks, work on challenging yourself to move towards higher heart rates and longer periods in the zone, and 4-5 times per week. Between 70-80% of your max is where you want to be. Once you get to the point where you are doing at least 30 minutes per day in the zone and at least 4 times per week, you will find your stamina will be greatly increased and your overall health will be greatly improved. It will be much easier to stay active. You can also burn a shitload of calories doing hard cardio. If you can stay in the mid to upper end of the zone for an hour, you'll burn about 800-1000 calories, your metabolism will improve greatly and it doesn't really take that long to get to that point. I've known people who were completely out of shape and overweight, but got to that point after about 2 months. If you do get to that point, it makes dieting quite a bit easier and you may actually have to force yourself to eat because you don't want to lose too much weight too fast (no more than 1-2 lbs per week).

Another thing that helps tremendously is to find someone who is in your same situation and exercise together. That way you can use each other for motivation.

[Tobin S.]

21. Thanks for the info, Major Nikon.

I'm a really big guy, 5'10" and 348 pounds as of yesterday, but it looks like I'm in pretty good shape for a guy my size. I don't have any weight related ailments. I don't need or take any medications aside from the stuff for my bipolar disorder. I have blood work done every 6 months, most recently in August, so I know I'm alright right now.

My resting heart rate is not much lower than 89 beats per minute, so I'm sure that just by getting out and walking I'm getting into that cardio zone you were talking about. I've just been doing that for a week but I can already tell a big difference. I started out walking 1 mile a day with a few gradual grades on the route. I really had to push myself to do that and I was worn out when I got done. However, I walked 2.5 miles today and I felt really good. I feel like I could do some more yet this evening.

I also have a partner to help me- my wife. She wants to get healthier as well and she's been walking with me. We are going to the grocery store tomorrow together and we will be picking up a lot more fruits and vegetables.

[Major Nikon]

23. The idea is to build your stamina up gradually

You don't have to push yourself too hard, but just hard enough so that you're able to do more and more each week and eventually to the point where you're able to maintain 124-142 bpm. As your stamina improves, you should see your resting heart rate decrease. A good time to check it is in the morning before you get out of bed.

[mythology]

20. As somebody with awful knees

there are other cardio methods than just jogging/running.

Elliptical machines, swimming and biking are all low impact on the knees. Swimming and elliptical are in particular good as they are more full body work outs than biking is.

But the best exercise is the one that you'll do. Try to find something you enjoy and want to do as often as you can.

As you found, diet is crucial as it's hard to out train a bad diet. But exercise has a lot of benefits to your health that diet alone doesn't.

[Trajan]

10. Important point - Especially for those of us who have aged ...

The loss of muscle mass is invisible to most of us, thanks to an ample blanket of fat that hides our actual musculature from our sight.

When I started losing fat size (fat cells reduce in size, but dont disappear) - I realized that muscles in my upper body were woefully atrophied ... no wonder my metabolism was so low, and my ability to gain weight was so prolific ...

I started a Strength Training regime right there in my living room - A decent slant bench, and a small set of Dumbells ranging from 5 to 25 pounds (starting small for safety). In six months, I have restored much of the muscle loss in my upper body, and have definitely changed to a more sleek, more 'cut' human form. The upper body work had a very positive effect on my upper abdomen as well, tightening my chest and abdominal walls to a level of fitness I have not had in many years ...

The primary benefit of weight training is increased muscle mass, and the corresponding increase in my basal metabolic rate (BMR) ... These bigger-more-fit muscles require more calories, and so more of what I eat is utilized, and less is available for for fat deposition ... its a win win for me ...

And ? ... I am not stopping ... This is for life, and for my life ... I am headed into my sixties with the greatest fitness I have ever had ...

If you are middle aged or older, then DEFINITELY start strength training ... You will not regret it one bit ... and you will be pleased with the results from every perspective ...

[Major Nikon]

13. Maintaining muscle mass is very important to maintaining a good quality of life into old age

The biggest reason why older people have to rely on wheelchairs or walkers is because they have lost too much muscle mass and years before that happens they will start getting less and less active.

[Trajan]

15. Exactly ...

I used to joke with my kids and girlfriend how 'There is me in ten years' whenever we crossed paths with the walkers and wheelchairs ... That was before I started my program, because it wasn't really a joke - it was my fear.

I realized I don't have to go out that way, but that is where I WAS headed if I didn't change my ways ...

I don't intend to stop weight training or walking (I use transit, and use a pedometer, which registers an average 10000 steps per day on work days) ... I am so pleased I was able to reverse my fitness losses ... I don't want to go back there, so I am very determined to continue my training ... I am trying to engage other fellow empty nesters to get on a fitness bandwagon, with partial success ...

Anyways ... Keep up the good work ... A little every day adds up ...

[CTyankee]

6. I found that getting old helps. I've lost 10 lbs. because my appetite has greatly

diminished. I think this is because my sense of taste has diminished. I used to love to eat and I ate heartily. My poor husband is dismayed. We always have dinner together and he sees me take a few bites and then push away my food. I save it for lunches but I can only pick away at them. Breakfast is small but okay.

It may happen to you. I figure as long as what you eat is healthy losing some weight won't be so bad.

[Tobin S.]

9. I'm about to turn 43.

If genetics is any indicator, the getting old strategy won't work for me. And I have to be healthy enough to get old first.

My grandma on my dad's side was about 4'10" and 200 pounds when she died at 77. She never lost her appetite. Her husband had the same type of body that I do. His weight fluctuated all through his life, but he was always overweight. It was just a matter of degree. He was probably about 250 pounds when cancer got him and took him down at 80.

[CTyankee]

11. I never thought I'd see it happen...whatta surprise...I've always had a BIG appetite...

I'm in my 70s and I just thought "well, I'll be damned..."

[RebelOne]

16. Same with me

I am 76 now and my appetite has disappeared. I take a few bits of dinner and put the rest in the refrigerator for lunch the next day and end up throwing it away. I have lost 20 pounds and that is not so bad because I am now at my ideal weight.

[CTyankee]

17. glad to hear I'm not the only one.

I've never been very overweight and I'm not too concerned about weight. It's discouraging, tho, to throw stuff away, so I make less for myself cuz I hate to waste any food, but I too end up throwing stuff out.

I don't even know what my "ideal" weight should be. My doctor is not at all concerned about my weight, nor the 10 lb. loss (but he's really lean). I guess if I lost something like 30 lbs. he would tell me to put more back...

[Miles Archer]

14. If you think counseling would help, go for it

I've had weight problems a couple of times in my life. Right now I would consider myself to be somewhere around "average." I'm at a point where I will probably never be a "gym dweller"...I'm in a relationship with a woman who accepts me as I am, and I have no health issues, so I really don't care about having a "gym body." I care about maintaining a weight that will not cause health issues for me, and I'm there, so I'm happy with myself.

Last time I had a weight issue was several years ago when I was drinking a lot of beer. I was doing it because I lived in the desert, the desert was hot, and a cold beer tasted good. Before I knew it, I had a gut. Cut back to the occasional beer. Gut went away. End of story.

A "diet and workout regimen" could very well help you, but if you look at that as the answer and then find out it's not for you, its value is limited. From my own personal experience, your observation regarding counseling...especially in the early stages of your weight loss success...sounds more like the right path.

Good luck.

[DebJ]

19. My husband is a food addict. But I helped him to lose 120 lbs over 11 months and keep it off.

The key (besides his own desire to stick with it on threats of imminent death from the doctors...kidney disease) to helping him
is that everything is pre-portioned for him, includes good amounts of chocolate and other things he likes, and ready within minutes (so no temptation to eat something not on the diet while waiting for dinner to get ready), and he eats every 2-3 hours. That last part really helped/helps him because if he is still feeling hungry after a snack or meal, he says to himself, oh well, only another 120 minutes and I can eat again.

He usually IS still hungry, because he wolfs down his food so fast that his stomach doesn't have time to communicate to his brain before he is finished eating. I don't know if his difficulty in actually tasting things comes from years of uncontrolled diabetes (before i knew him), or from the fact that it isn't on his tongue long enough to get a sensation of eating. The most clear example of this was the time that I gave him 8 ozs of sliced peaches in a cup, then took 4 steps away from him, turned around, and that 1/2 pound of food was GONE already. Seriously.

I'm trying to get him to put down his food and his fork between bites. If it is a chocolate cookie, don't shove the whole thing in your mouth. Take 3 bites, and put down the cookie between each bite. Not much luck so far but I don't have time to watch him eat 6 times a day either.

Good luck Tobin. I love reading your posts. You are an inspiration.

[Tobin S.]

22. Thanks, Deb. I appreciate the info and the compliment. nt