trying to lose weight

[fcb2001]

Iam trying to figure out how to lose about 80 pounds in the next two years, i would like to start dating after i lose the weight, in june of 1997, i quit smoking, i was smoking 3 packs a day of lucky strikes non filtered, or camel non filters, i lived in germany from 1994 to 1996, those years i smoked 3 1/2 packs of HB's a day non filtered, from june of 1997 to june of 1998, i gained 100 pounds and weighed 290 pounds in the summer of 1998, about 8 weeks ago i went on a weight loss plan when i weighed 275, i have lost 10 pounds in the past 8 weeks, iam down to 265, my next goal is 225 by August 8th 2008, then 190 by the summer of 2009. any ideas, ive been cutting back on what i eat, and i have been doing activties like swimming, i do want to do weight work, but i dont know which weight exercises would be good for me. But one thing i will never smoke a cigarette ever again, i smoked back in the 1990's to deal with stress, then after i quit smoking i would eat to deal with stress, and i also used chewing tobacco, in 2004 i quit the tobacco chew, i have also have gone to classes to help deal with stress

[Razor X]

Good for you, FCB.  Sounds like you've taken those important first steps toward living a healthier lifestyle.  I strongly suggest joining a weight loss program like Weight Watchers -- a program where you'll be monitored, allowed to eat real food, and taught how to read food labels, make healthier choices, etc.  Your health insurance may even pay for it, but even if it doesn't the cost is not unreasonable.

Secondly, I would suggest joining a gym -- again, your health insurance may give you at least a partial reimbursement of the membership fee.  Most gyms have free classes for specific activities -- spinning, Pilates, Yoga, aerobics, etc -- that you can sign up for and get the benefit of the guidance of the instructor.

Try to find an activity or two that you enjoy -- or that you dislike the least -- to start with.   You'll probably want to focus a little more on cardio in the beginning and then shift toward more weight training as you shed some pounds.  A combination of cardio and weight training is essential -- it's just a matter of finding the right mix to suit your needs.  Most gyms have trainers on staff who can show you what exercises you need to and what weights you need to use, and how to do it safely so you'll get the maximum benefit without hurting yourself.   You may even find it useful to sign up for some one-on-one sessions with a personal trainer, so you can get some individual attention and a program tailor-made for your needs.

Good luck to you.  Many of us here are trying to get more fit, so you should have plenty of support here if you need it.

[Tyler]

I'm also on the weight loss track.  I've found that you really have to look at it as a lifestyle change and not a change of the way you eat.

They always say that it's best to have a plan that helps you lose it at a steady pace and that going too fast can often lead to you gaining it all back just as quick as you lost it.  Though, I've been doing something that has really worked well in the last 20 days.  I'm not going to give any results yet, as I'm going to write up a whole piece on it come the first of December.  But, I can tell you that the results are AMAZING!

So, what plan am I following?  Well, you can read all about it here - http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/.

Now, I'd still recommend exercising and I'd recommend reading about the glycemic index.  My cardiologist recommends eating things that are below 55 on the glycemic index.  This will help you with eating things that won't convert to fat as easy as other foods.

Also, if you can stick to the 85/15 rule you should be able to do well.  That is eat right 85% of the time and give yourself a treat 15% of the time.  One of they ways is to eat right 6 days of the week and give yourself one day off.

Well, there's my 2 cents.

[Josh_ua]

Hey fcb,

It definitely seems like your on the right track, have a realistic time line is key when anyone is looking to lose weight. You can effectively throw out anything the tv says. It's going to be a gradual thing that happens over time.

So what I suggest is not worrying exactly how much you weigh, but more so think about your overall fitness and health. The rest will come later for sure. I was up around 225 just after high school, and I've shed just about 25 pounds since then. I like you have started to think about how I can bulk up a bit on weight training. I know I have to cut more before I see the effects I want but I'm going under the idea that it doesn't hurt to start building muscle while I'm still trimming a bit of weight off. Right now my weight regime is kept pretty simple (I'm still concentrating mostly on my cardio); I may hit the gym once a week, but for the most part I'll do a small workout at home (crunches, push-ups, lunges,  dumbbell exercises).

Here's where I get most of my weight training advice;

http://fitness.scoobysworkshop.com/index.htm

The guy running the site gives pretty sound advice, that being said it's always important to tailor any regime to the way you feel comfortable with it. If there's one thing that I'm certain of, is that if you don't enjoy your workout regime you won't stick to it.

When it comes to eating, I don't always have my best selection since I eat at a dormitory meal hall. But they always have a fresh supply of yogurt, peanut butter, cut vegetables, rice, cereals, etc...

Here's a few things I always keep in mind when approaching any meal:

1. Brown's are always good (the site Tyler gave was good for nutrition I found)

2. Water is the best drink, by far. To spice it up a bit you may consider pouring half/quarter a glass of cranberry/grape/orange juice into it. It's not as good as the real thing, but sometimes it's so hard to get water down. Plus, although juice's are always packed with sugar you can at least count on getting some vitamin c.

3. Meat should always be the smallest portion on the plate, my mom has always gone by the deck of cards rule. Though I think it's certainly ok to add some extra protein after a particularly hard cardio/weight workout, this can be done in meat alternatives though to avoid the extra calories and maybe even gain some fiber (beans, cottage cheese, etc)

4. Brown rice is always a good substitute for potatoes as your main source of carbs, sometimes it's hard as heck to get down but it fills the void ultra-effectively.

5. Dessert should include fresh fruit, or yogurt with a half cup of dry bran cereal. (Any chance to sneak in a bit of fiber is always good, staying regular is pretty important, as William Shatner has let the world know.)

6. Variation is going to keep things interesting, try baked salmon one day, chicken fajitas the next (with brown tortillas of course), spaghetti (whole wheat) and baked chicken with a tomato sauce the next, etc...

7. And to finish just a note of some of my, "Super-Foods": Fish, salsa, skim milk! always great, and great for you.

Ok that's it! I think? Best of luck and stay strong! I'm off to class!

[X The Hierophant]

So, what plan am I following?  Well, you can read all about it here - http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/.

I just read the article, and must say it sounds like an excellent diet routine.  I'm going to give this a go (after thanksgiving of course).  I need a good weight loss routine (10-20 pounds would be nice)...

[Marz]

Great advise guys!

I agree 100%.

FCB, once you learn what foods are going to effect you in what ways, it will become second nature to eat right and the weight will come off.