Seeking Community Support for My Personal Weight-Loss Goals
While digging up that other Mat Lalonde video, I came across this one and think it might be better. It is less stuffy, more accessible, and I think a little more clear than the other one. I think people in this thread will find it interesting: http://www.youtube.com/watch?v=Glt11C83_9U
Boring intro stuff goes on for about a minute and half that you can skip.
I was in the habit of cooking the same sized meals as I did with three growing boys, who have since moved out. Yes, we did not consume it all in one meal, but we have leftovers. Ye gods, we had leftovers.
Well, my grown son who lived with us got married and moved out in January and my stepdaughter bought a house and should move out by the end of the month. So I changed all the proportions in my recipes, to scale them down to two people on weight-loss diets.
Yesterday we had almond butter on oatmeal bread for breakfast. For lunch I had a cup of broccoli and a piece of tilapia with cheese and almonds. I made the usual size batch of brown rice for two dinners: last night's and tonight's dinners were split from it. We had chicken ala king yesterday. When the two reasonable portions were gone, there were no leftovers. When we wanted a snack, later. I made plain popcorn.
That left half the rice. Tonight we are having stuffed peppers from our garden, a meal I make with over 50% veggies, brown rice and a small amount of meat and cheese. There will be no leftovers except one portion for my lunch the next day.
Today we each had a small portion of boiled potatoes (turned into home fries with a small amount of organic salt-free butter in a cast iron pan) and one hard-boiled egg each for breakfast. I will probably have a half-cup of homemade granola with plain yogurt for lunch when I am making portions of it to sell at the Farmer's Market.
For me, if I don't plan meals we eat whatever falls out of the fridge. And that's usually not the best thing,
I would love to learn more about gluten-free cooking. At the end of 2012 I learned that I am non-celiac gluten sensitive and feel great since eliminating gluten. However, I need more GOOD gluten-free recipes. Most of the GF cookbooks and web sites I've seen focus on baking with non-wheat starches. I'm more interested in main dishes made from real food.
Good for you, Wendy. I find that 'extra' food tends to get eaten. By scaling your portions down, you'll minimize that effect.
Starting Day 4 and feeling good still. Scale shows I'm already down to 202, though at my size, a few pounds fluctuation in weight over several days isn't too out of the ordinary. I am, though, noticing a slight "tightening up" in the areas that felt softest. Hoping that continues…
Day 3 (yesterday) log:
- exercise: short <2 mile jog, bike ride into town & back (hilly)
- breakfast: finally ate some!! 2 hard-boiled eggs and turkey slices
- lunch: brown-rice sushi
- snack: raw almonds & walnuts
- dinner: 1/4-lbs hamburger (patty only) from grass-feed beef
Like you I am non-celiac gluten sensitive, and after doing some experimenting I can definitely report that I feel so much better and my body works so much better when gluten is limited in my diet. Like a few others have said, social outings can make it tough to be religious with it, but I sure notice the difference when I stay disciplined.
I bought this cookbook to help me out and I really like it:
This of course is a Canadian bookstore – I don't know where you live but I am sure it would be available Amazon and other such places.
In addition I bought myself a good quality bread maker that has a gluten free cycle and it works really well with the recipes in this cookbook. Some of the bread recipes have turned out far superior to anything I can buy, which are also extremely expensive. There is a learning curve when cooking gluten free, as with all changes. I found now that I am more comfortable with it I am brave enough to experiment with swapping gluten free ingredients in some of my favourite recipes. This week I made a carrot/zucchini loaf substituting all purpose GF flour and Sorghum flour for the recommended whole wheat flour and it turned out great! I am encouraged… next time I'll throw in some buckwheat flour too as I like the nutty taste.
While I am recommending cookbooks here is a link to another winner for those who grow kale but are sometimes at a loss as to what to do with it. Kale positively thrives here on Southern Vancouver Island and I grow it year round in great abundance. This was a locally produced, small production book so it will be available by mail order only. I might add that West Coast Seeds is a great place to find heirloom seeds and also seeds that are well adapted to Pacific coastal climates.
And one more book for those who are trying to make dietary changes – this one is just fun in the variety it can give to smoothies, while using up less than perfect ingredients in the fridge or pantry…
Just a quick thank-you for a lively and informative discussion of, especially, the microbiology at a cellular level, of what happens to food in one's body. I am referring specifically to gliadin in wheat products acting as an opiate and fructose not being recognized as an energy source by the brain, both of which lead to addictive behavior in regards to overeating. So it's great to suspend the judgment about lack-of-will-power, and rather, to understand that there are "invisible" causes underlying these behaviors. Explains a lot about what happened to even skinny teenagers' waistlines (or lack thereof).
Weighed in last night at 201.
Making good progress, but am mindful about not dropping weight too fast to just have it pile back on again soon.
The past few days have been the most challenging so far, for two reasons.
First, I've cycled through enough "safe" foods that I'm getting a bit bored with them. It's taking more effort to research and locate new meals, and when you're hungry, you don't feel like doing that. So I'm spending some time today doing meal planning for the week, which should help a lot.
Second, this weekend brought me to a few social events where there was some amazing, but verboten, food. Friday night saw my wife and I at a birthday party for a friend of ours who is a big foodie. A wood-fired oven had been brought to her party from which a wide selection of amazing gourmet pizzas were streaming all night. Of course that temptation would happen the same week I start a serious reduced-carb diet!
Once I hit my target weight, I'll allow an occasional "off the program" night to indulge in opportunities like this. But it's too early at this stage. I need to develop more momentum on the weight loss and the mental discipline side before feeling comfortable allowing a few rule breaks.
The "tightening" around the middle I reported on Friday has continued, which is nice to report. Pants are noticeably a little looser, and this morning I realized I'll soon need to use the next notch in on my belt if this pace continues.
I've been overwhelmed (in a good way) by the vast amount of advice I've received from both readers on the site and local folks who have learned of my goals. As has been readily demonstrated in this thread, there is a TON of research and opinion on the subject of healthy weight-loss – sifting through it all proves a bit daunting at times, in no small part because the arguments can be conflicting in cases.
An important take-away from many of those offering guidance has been: Trust yourself. Listen to your body and identify the methods that work best for it and your personality type. Of course, this resonates well with me, as that's a motto we promote hard here at Peak Prosperity on a variety of issues.
So far, the practices that seem to be working best for me are:
- avoid carbs, especially those with gluten (no wheat, etc)
- avoid refined sugars, especially high-fructose corn syrup
- eat whole foods, the more raw the better
- drink water
- eat diary sparingly
- avoid temptation when possible, but not so much that you're not developing the discipline to resist when you encounter it
- get sleep
- get at least an hour's worth of activity per day, vary the type of activity from day to day
- avoid being sedentary (if you have a sit-down job, create reasons to get up and move often)
- escalate commitment by being public about your program & goals
This last practice is a new one for me, and it's why I started this post. I'm finding it a powerful motivator.
I've also been receiving counsel on a few natural supplements I've been told should help: cinnamon for blood-sugar management, and a turmeric/black pepper/cayenne pepper mix for digestion and anti-inflammation. I'll let you know if I notice any worthwhile effects with those.
Day 4 log:
- exercise: bike ride to town and back (hilly)
- breakfast: fail (didn't eat until lunch)
- lunch: brown rice sushi
- snack: raw almonds & walnuts
- dinner: salad, tomatoes, mixed vegetables
Day 5 log:
- exercise: morning core routine, mowed the lawn (3+ hours)
- breakfast: 2 hard-boiled eggs, 2 pork sausages (locally raised)
- lunch: salad with egg & tuna, raw fruit smoothie
- snack: raw almonds & walnuts
- dinner: spinach salad, 3 small chicken skewers, brown-rice sushi
Just weighed in: 198
At the end of week 1, I'm happy to see the pounds continuing to drop. 7 pounds down and 9 more to go.
I'm surprised at how quickly I've lost weight. It's almost been entirely due to diet change – most notably cutting ALL carbs/gluten. I've bumped up my exercise regimen slightly, but nowhere near where I could justify this weight loss in one week from it.
While I have a little concern that a yo-yo back upwards may occur, I don't feel a strong urge to deviate from the new program. And I'll likely add back *some* carbs selectively once I hit my target weight, which should reduce the urge to cheat much.
Day 6 log (yesterday):
- exercise: morning core routine
- breakfast: raw fruit smoothie
- lunch: turkey sandwich on gluten-free bread
- snack: fruit & nut mix
- dinner: roasted chicken
Day 7 log (today):
- exercise: run with hill repeats, bike ride into town & back (hilly)
- meals: none (today I'm trying a fasting day)
At the end of this week, I have a strengthened respect for nutritional science. I've received a lot of advice on what to eat, in what order, when during the day, and which foods to eat as complements. I'll admit that the logic isn't always clear to me, but I can't argue with the results so far.
I weighed in this morning at 197 lbs. That's halfway to my target weight goal — 8 pounds down, 8 more to go.
Making much faster progress than I anticipated.
Still concerned that if I lose the weight too quickly, the new eating behaviors won't stick and I'll gain it back again in short time. That's why Goal #2 (maintaining target weight for a month) will be so important.
But I'm enjoying the progress for now and not worrying too much. Pants are getting embarrassingly loose. I've moved to the next notch on my belt. And I'm finally beginning to see better definition in my stomach, which is where my fat stores are most concentrated. I know I have some ab muscles built up from my regular core exercise routine. It's nice to think I may get a clear view of them soon.
The fasting day yesterday went surprisingly well. I didn't really have any food cravings until right near bedtime, and by that time, it was pretty easy to get my body to wait knowing it would have a nice breakfast in the morning. I think I'll try another day without food again in a week or so.
The attached article about standing up more is interesting from the health and weight loss perspective. Check it out…