Forum adverts like this one are shown to any user who is not logged in. Join us by filling out a tiny 3 field form and you will get your own, free, dakka user account which gives a good range of benefits to you: No adverts like this in the forums anymore. Times and dates in your local timezone. Full tracking of what you have read so you can skip to your first unread post, easily see what has changed since you last logged in, and easily see what is new at a glance. Email notifications for threads you want to watch closely. Being a part of the oldest wargaming community on the net. If you are already a member then feel free to login now.

Hello fellow Dakkaites (?)
I'm reaching the big 30 , and starting to be concerned about my health, I'm probably 100-150 lbs. overweight and hypoglycemic. I've already started to watch my ugar intake, and workout occasionally.
This has been an ongoing war for all of my life, I have lost weight before but it comes back sooo much faster than it takes to lose it.

Anybody have had the same problem and lost weight and kept it off??

Suggestions?? (Please, serious inquiries only)


Automatically Appended Next Post:
Er, sugar intake

Dogma nows your time to shine.

I gain weight pretty easy, since i hit 30 and left the green berets i do tend to bulk up as i dont even do half the exercise i used to.

Eat more meat/poultry/fish as it fills you up the best. Stay clear of fruits as they tend to be mostly sugar as well. Drink some low fat milk, that fills you up and can apparently absorb some fat, oh and i like to brush my teeth right after my evening meal! The mint and the idea that "oh ive just brushed me teeth before bed..." really stops me snacking after my last meal of the day!

And most importantly, get some exercise, even if its just walking the dog!

Thanks for those tips matty!!

If you drink sodas or other empty calorie drinks I'd work on removing those first. Unflavored water ftw.

Hire a personal trainer or get back into habits that made you motivated in the past. If you can, refrain from hanging out with people that will make you want to gorge on unhealthy foodstuffs.

Work out in the morning and mix up your work out routine to prevent being bored. Cardio work can be more than just running in a circle; you can play sports or do circuit training to mix it up. But since losing weight seems to be your goal I'd focus on mostly cardio work and maxxing out on reps than weight.

It might help to write down these goals and the reasons why you get the urge to gain weight. Writing and seeing stuff on paper seems to be a good and easy step for any plan.

I agree with mattrym, protein tricks your body into feeling full. What I do is substitute my breakfast for a protein shake; you can find powder in many flavors and usually low calorie. Monitor your caloric intake throughout the day, do not exceed your at rest caloric consumption. You'll probably want to visit a doctor or weight loss specialist at least once to determine your biometrics.

Exercise. At least 20 minutes of cardio exercise each day (at least 3-5 days per week); you want to be exerting yourself enough that you feel it but are still able to talk. If you are unable to speak while exercising, your body is not getting enough oxygen and you're not going to see any benefit.

Weight loss is simple math, use more calories than you consume and you'll lose weight. Be careful though, you don't want to starve yourself so keep lots of low-cal snacks around. Carrots and other veggies are fantastic to munch on throughout the day as fillers.

I've been the fat kid all my life. For my 37th birthday, I decided to start low carbing, and it's working really well. I'm down about 40 pounds now in about 4-5 months.

It works well and was easy for me to get into. I don't miss the things I thought I'd miss like pizza, because I can still have pizza and just eat the top off it where all the goodies are, and throw away the bread part that usually sucks anyway.

The biggest problem with weight loss isn't the diet you choose though, it's the fact that people in general want instant gratification and significant weight loss is going to take a very very long time. It has to be a lifestyle change.

Thank you, everybody. I was afraid I was not going to get this much support. I don't drink sodas (although Snapple Peach Tea has become a problem, down to two a day though.) It's going to be a struggle.

Thank you everybody for being supportive. I need to stay focused. My problem is getting bored easily and being down on my self. But I think staying focus on my goal and stay focused on the hobby and game will keep me occupied.

Cane wrote:If you drink sodas or other empty calorie drinks I'd work on removing those first. Unflavored water ftw.

This.

Also, cutting out things like cheese, Mayonnaise(and most other dressings), and Bacon(and other high fat to content ratio meats) helps. There are other things that should porbably be cut out of your diet, but I can't remember them ATM.

Also switching from processed breads(such as white) to whole grain and from red meat to white meats helps.

And, of course, a regular exercise regimen. And make sure to stay away from distractions when it's time to exercise(this is my biggest problem along with drop in metabolism, which led me to get 30-40 lbs over-weight when I graduated high school).

Try your best to avoid anything with Wheat Glutens (Wheat Flour/Products). Terrible stuff! Wheat Gluten is in every-fething-thing that is boxed in the U.S. so watch out for breads and noodles. Try to go for whole grain stuff over heavily processed. Breads and noodles should be eaten sparingly at best.

Also, Corn-Syrup is terrible although it is (thankfully) used less and less.

Try to eat less processed stuff overall. If you can steam up a bit of rice or a small potato as a side versus noodles, it is much better. Also, butter is better than margarine (just use a bit). It goes without saying that fruits are WAY better than candy as sweets. Any whole food is WAY better than processed.

Eggs are good for you! Don't let that whole 'cholesterol' argument scare you. Unless your cholesterol is already frighteningly high, don't worry about it.

Salt! Your body needs it. Unless you have frighteningly high Blood Pressure already, don't worry about salt. It doesn't cause high blood pressure but it can elevate it if it already exists.

Be very VERY wary of advertised Low-Fat foods. If a food is artificially lowered in fat in usually means it is higher in carbs and higher in wheat-gluten which actually equals more stored fat on your body.

Believe it or not most of the "It!" diets and such are mostly BS and at their core all pretty much common sense based.

Also, try to figure out a way to get in some light cardio 3-4 times a week for about 30 minutes, even a brisk walk (walking a dog is great for this).

While a No-Carb/Low-Carb diet can be extreme and has its own stigma, it is based on good sense. Stay away from large amounts of heavy complex carbs. A good rule of thumb is the less athletic you are the less carbs your body needs. Although it always needs some.

Get used to eating 'just-enough'. I know when I was VERY athletic, I pounded down everything in front of me without issue but those days are gone and it took a while and new habit-forming to alter my diet to eat just enough.

Don't plan to go "All-out" in changing your habits. You may likely be doomed to fail. Change your habits gradually, over a couple of weeks. It will be easier to succeed. Also, don't worry too much about binge-ing a couple of days (NOT in a row) a month. If you have good habits, that day or two won't really change your metabolic rate at all.

Losing weight gradually over the long-term is easier, healthier and more successful in keeping it off (as you are changing habits) than trying to simply "cut-weight" as if for an event.

Advertisements regarding anything healthy is not necessarily done because a company is trying to help you. It is done because they want you to buy their crap. Learn about basic nutrition and how to read labels. It will help you immensely.

I hope this helps.


BTW, I am in my 40s and have had fitness/nutrition training in the U.S. Army and in college. Because of never having had a personal weight issue until I got older (and much less activity), I have struggled with it despite my education regarding it.

Another helpful tip:

Eat more!

Specifically, eat smaller, more frequent meals. Snacks (healthy ones) are good to gnosh on periodically. So rather than having 2-3 big meals a day, have several smaller meals over the course of the day. So long as you eat enough to sustain you and not give you that "stuffed" feeling, it should keep your metabolism going all day long. Breakfast is important - don't miss it.

@ GoFenris: Thank you for the info. It is greatly appreciated. I've been monitoring my intake of sugar and carbs. It's kind of hard because I live with 3 other people that do not necessarily share my enthusiasm to make a change in my life. I have made an effort to limit my portions. I do allow myself a day to splurge, however I still watch myself.

By the way, your Clint Howard Avatar freaks me out.


Automatically Appended Next Post:
Once again everybody thank you for your support.

I played rugby through school years and was fine, then when in my 20s, drank like a fish and ate crap food and didn't put on weight, then I was in my 29th year and the weight just crammed on, I got fat fast.

Despite diets and reducing food and significantly reducing alcohol, for me, it came down to buying a rowing machine and getting in some rowing whilst watching tv after work and in the morning before breakfast. That one expense was a solid investment.

Fresh foods are good, also identify the healthy foods you like eating, prepare them in tasty ways, use herbs and spices to add flavour to healthy food.

Also, reduce your plate size... Just switch to a smaller dinner plate

I recommend some sort of strength-building exercise. Muscle burns fat, and if you end up thin but muscular you'll have an easier time keeping the fat off than if you end up thin but without as much ability to burn off what you consume.

Also, if you really want to cheat, just drink a big glass of water before every meal. That should cut down consumption. I agree on the point of eating fat, protein, and salt. That's what fills you up, don't shy away from those things, just make sure your total calories are low enough to be losing weight.

Also, be patient! Anything that makes you lose weight quickly is probably not going to last (besides some surgeries, maybe), so if you're losing weight at a fairly slow but steady pace, you're doing well. And don't put everything on your actual weight, either, because putting on muscle is good for you; look at yourself in the mirror and you'll get a better gauge of where you are.

Step one:

Either buy one of these or go to a Gym that has them.

Step two:

Run/jog a mile or more 2-3 times a week.




It's what I've done to get back into shape after my summer lazy-spell, I also do weight training, but if your goal is to lose weight than you want to do fatburning cardio, otherwise you get fatstrong. The only way to lose weight and keep it off is diet and exercise. One without the other works less than half as well.

Some great information on here. Hmm, do I sense A Dakka Dakka, Lazy Gamers Guide to Staying Fit and Eating Right in the articles section?

The truth is everyone is different. Some people can do 15 minutes of cardio 3 times a week and dump weight like nobody's business (Like me when I was 25). Others have to push it to an hour before they begin tapping into their reserves (Like me now ). Others cut out soda and drop weight quick. Others alter their entire lifestyle and still struggle. EVERYONE is different. It takes time, patience and new habits. Initially, if you feel like you're in a hurry, it will make it more difficult. On the flip side you can also be too patient by saying, "Meh, one pound a month is fine." While better than zero pounds a month, 1-2 pounds a week (initially) is fine and pretty doable for anyone seriously looking to lose weight. 2-3 is better but begins to drift into being potentially unhealthy.

Dear gawd! I could go on and on (as I am sure can others). Maybe I should look at doing an article more seriously! With input from the community, of course.

I saw on TV that drinking milk prevents 100% of fat in the food from absorbing.This experiment lasted 1 year and they got all that fat from the guy's feces.

IvanTih wrote:I saw on TV that drinking milk prevents 100% of fat in the food from absorbing.This experiment lasted 1 year and they got all that fat from the guy's feces.

It was on TV so it must be true.
(tongue in cheek)

agnosto wrote:

IvanTih wrote:I saw on TV that drinking milk prevents 100% of fat in the food from absorbing.This experiment lasted 1 year and they got all that fat from the guy's feces.

It was on TV so it must be true.
(tongue in cheek)

I would be interested in a LINK regarding this study.

STOP EATING!

But seriously, I am the same.

Look up something called the Scarsdale Diet and do it for 2 weeks.

It is working wonders for me (lost about 20lb in the last 2 months, and that's because I was being lazy and not exercising)

Blarglord wrote:
I'm reaching the big 30 , and starting to be concerned about my health, I'm probably 100-150 lbs. overweight and hypoglycemic. I've already started to watch my ugar intake, and workout occasionally.

About how tall are you, what would you say your average workout is like, and how frequent are they? Also, it would be helpful to know what you're diet is like.

Blarglord wrote:
This has been an ongoing war for all of my life, I have lost weight before but it comes back sooo much faster than it takes to lose it.

One thing I can tell you right away is that most people will tell you not to go 'all out' in changing your lifestyle. What I can tell you is that such a a consideration is meaningless without some understanding of what 'all out' really means. Many people will use that line of reasoning as a way of convincing themselves they're making progress, when in reality they are doing absolutely nothing. Do enough to make yourself feel engaged in losing weight, while keeping an eye to progress. If you don't feel like you're losing weight, then you need to revisit your program. Progress is what will keep you going.

The general idea behind any plan for weight loss is consume fewer calories than you burn over the course of a convenient interval (some people do better with weekly goals, others with daily). This is accomplished through a combination of diet and exercise. You can vary the actual amount of either insofar as you adhere to the basic principle of eating fewer calories than burned. So, if you're only going to workout 3 times a week, you're going have to be a lot more careful about watching what you eat. Conversely, if you're going to workout every day, then you don't have to be so militant about your diet.

One more thing. A lot of people will tell you that there are certain dietary restrictions which will speed your weight loss (low fat, low carb, etc.), and they're absolutely right. However, the difference in pacing is irrelevant to anyone outside of brides, or bodybuilders (the results won't be any different either, unless you're chasing an 8-pack. You're making a lifestyle change, the physical change simply comes along in the bargain.

Just carry moar dakka and you will lost your weight from all that walking.


Automatically Appended Next Post:

GoFenris wrote:

agnosto wrote:

IvanTih wrote:I saw on TV that drinking milk prevents 100% of fat in the food from absorbing.This experiment lasted 1 year and they got all that fat from the guy's feces.

It was on TV so it must be true.
(tongue in cheek)

I would be interested in a LINK regarding this study.

It was on a some BBC documentary and wait a little to find the link.

I'm a wirery git cos i burn calories fast, but for others the following tips are all good:

1. tofo, its better for you than meat and alot less fat (and it tastes great once you can cook it right, it doesn't take long)
2. play sports like badminton or frisbe with alot of movement, it stops seeming like hard work is its fun, making it alot better than running
3. eat a mixture of vegatables and mix food groups together during meals as it will fill you up more and all the seperate chemicals and minerals contained interact together for better health.
4. cut out alot of cheese and fatty meat
5. if you have the money get a wii and workout while playing
6. make it a family activity so you stay on your routine


putting the effort in is the first step and one of the biggest

Fat isn't necessarily bad. You shouldn't cut it unless you check how much you should be consuming and see that you're currently consuming too much.

Cutting sugars and white bread and such is probably better than cutting red meat and cheeses (unless there's a heart issue paired with this; OP's only 30 though).

I've been doing Weight Watchers, and have been losing about a pound a week without exercise. I find it a bit easier to keep track of 2 digit numbers than 4 digits throughout the day.

That and it's pretty simple to compute the "points" from nutrition info. It has some built in slack and makes it easier to see the positive benefits of exercise.

If you get the at home kit it's a one off expense. Just be warned, while the dietary info is solid, the "You can do it RAH RAH!" stuff has a more female slant to it.

Cheesy as it may sound, you have made a massive first step by recognising that you have a problem. The first thing to do is speak to your GP/doctor just to make sure that you have no medical reasons which could prohibit certain types of exercise or diet choices.

It it important to remember that the key to loosing weight long term is a good diet and regular exercise. All the different miracle diets and pills may help you loose wieght rapidly but they will mean that you put it back on just as quickly and risk damaging your long term health.

Motivation is key. Your friends and family will always be inclined to tell you that you dont need to loose wight as they dont want to hurt your feelings. The fact is that if you are a fatty most people around you wont tell you even if you ask them. Join a gym, they can be expensive but that means you will be more inclined to actualy go than waste your money.

Set yourself a long term goal to aim for. This might be an ideal wieght, a marathon you might want to compete in or doing a set amount of press ups in certain time. Along the way have short term targets to keep you motivated, things like rowing a certain amount of meters in a given time or taking a minaute of the time it takes you to run a couple of miles. Dont get bumed out if you dont hit them, just keep trying.

The first couple of weeks you will feel like crap so keep arecord of your progress, it's a great feeling to know that when you started it took you 15 minutes to run a mile and a month later it only takes you 8.

Loosing weight is all about cardio vascular fitness, not lifting heavy things. Cardio vascular excercises are those which make you out of breath. Running, cycling, rowing, cross trainers and swimming are all excellent. Lifting wieghts will increase the size and definition of your muscles. As muscle is heavier than fat you need to concentrate on your cardio first or you may actualy put on wieght!

Running is a cheap way to keep fit, however if you are carrying too much wieght leave this until you have dropped a few pounds because when you run you are forcing all your weight onto your leg joints, this is a tremendous strain and the heavier you are the more risk of injury you have. Also proper footwear is essential for running. Go to a running shop and get them to measure your feet and watch how you run. Proper fited trainers are not that expensive and will save you a world of pain in the future.

Dont do too much too soon. when you join a gym they should give you plan to follow, make sure you stick to it and tell them if you find it too hard or too easy. Also when they tell you to take a rest day, do exactly that. Your body needs time to recover from amd adjust to exercise.

Diet wise, a lot of it is about common sense. Cut out the crap. Takeaways, fizzy drinks, processed foods such as cheese, white bread and sausages. Deep fried foods and sugary foods such as ketchups and sauces, sweets and cakes are all no good for you. If you don't fuel your body properly then your exercise won't have anywhere near the disired effect.

A good diet is a healthy balance, when exercising you will need carbohydrates such as whole meal bread, pasta and rice. Baked potatoes are also good. Other foods which will help are fresh fish and lean meat (think grilled chicken, not fryed bacon!) lots and lots of fruit, salad and vegitables are all good.

Drink wise, water, sugar free squash and the odd glass of fruit juice are perfect. Try to avoid fizzy drinks, to much juice or smoothies (loads of suger in these) and avoid alcohol at all costs, there is a reason they call it a "beer belly".

Good luck mate.

dogma wrote:One thing I can tell you right away is that most people will tell you not to go 'all out' in changing your lifestyle. What I can tell you is that such a a consideration is meaningless without some understanding of what 'all out' really means. Many people will use that line of reasoning as a way of convincing themselves they're making progress, when in reality they are doing absolutely nothing. Do enough to make yourself feel engaged in losing weight, while keeping an eye to progress. If you don't feel like you're losing weight, then you need to revisit your program. Progress is what will keep you going.

I just got back from my Jack-in-the-Box run and am eating my fries to read this. And Dogma is absolutely correct. I over-simplified it. Sorry, mate.

squilverine wrote:Loosing weight is all about cardio vascular fitness, not lifting heavy things. Cardio vascular excercises are those which make you out of breath. Running, cycling, rowing, cross trainers and swimming are all excellent. Lifting wieghts will increase the size and definition of your muscles. As muscle is heavier than fat you need to concentrate on your cardio first or you may actualy put on wieght!

I don't know that I'd agree with this; I mean, if you're technically talking about reducing weight I guess I'd agree, but most people who say they want to lose weight want to be losing fat, and would be happy with more muscle.

Muscle helps to keep the fat off later on, and can help to make cardiovascular exercise easier to do. I think you need to try and mix the two.

I would echo the poster who mentioned protein shakes for breakfast - keeps you full for quite a while and kickstarts your metabolism in the morning. I lost a stone like this.
Apples are also good - they're like a secret diet pill! Eat one 3 times a day before each meal, they stop you eating as much during a meal and all that fibre is good for your digestive system and weight-loss in general.
But, TBH most people know what stuff is bad for them and what's good. Eat less and move more!
Keep the faith brother, I'm right there with ya!

The core message is:

1. Eat less.
2. Do more exercise.

People get fat because their calorie intake is higher than their calorie output, simple as that.

Eating less means smaller portions and should also mean less stuff containing lots of sugar and/or fat. Eating less, and eating less fat/sugar doesn't mean eating less tasty food. You need to feel satisfied with what you eat at each meal. Eating more slowly is a good idea. It gives the brain time to think about how you are filling up.

More exercise can start as simple as get off the tube a stop early and walk a few hundred yards more to work.

At 30 you still have the chance of being a bronzed Adonis with a six-pack, so you may want to go for the high impact crunches and stuff. I wouldn't start that until you've slimmed down from where you are now. One thing is, your skin needs to adapt slowly to your shrinking waistline, so very rapid weight loss is a bad idea.