How I lost 140+ pounds...

[JKane]

This started as a response to Four Aces's thread about morning show talking head diet of the week, but I wanted as many to see it as might need to...

Calories in VS. calories burned. That's it. There is no miracle diet advice that will magically make us able to eat 4k+ calories a day and lose weight, save spending 16 hours a day killing ourselves at the gym.

And watching morning shows is especially unproductive. They specialize in bullshit diet advice and "breakthroughs" that contradict each other day to day. It's not about anything remotely like providing medical advice, their only drive in the world is ratings--so that their advertisers will buy slots to sell you high-calorie over-processed crap every break.

When you've really had enough and can't see your health deteriorate any further, it's time to take major action. For me the action was throwing out every food in my house and committing to a medically supervised diet for ~6 months. What really helped was I sick of food--there was nothing I just couldn't go 6+ months without eating again because I'd already eaten so much of all my favorites so often. It was also nice because the meals were already in the house, nothing to overindulge in or make too much of or get dressed and go out for. At times it will be hard, but let your lazyness work for you... And if that isn't enoough you can try the various diet prescriptions, they may help (a bit, again, no magic bullet) to curb your cravings (and they can boost your energy to be active).

If hardcore diet alone won't work or you know you can't stay on the path once you've shed the pounds then look at the surgeries. My take was always fuck Lap Band, too much of a band-aid, easy to eat around. Full laproscopic bypass was where I'd figured I'd go if the diet and subsequent lifestyle change didn't work for me. But neither are a magic bullet and many people end up managing to negate them and gain weight back PLUS get the added bonus of a lifetime of complications from the surgery. Even with surgery you have to want it more than you want that crappy week-old doughnut at 7-11. And if you honestly think you *need* that doughnut... well, time to go ahead and pre-order the super-sized coffin.

Either way, as the pounds come off, you'll be able to do more and more physically. You'll also find watching TV to be torture, because every ad is a big juicy burger that you clearly see even in fast forward. So go do something instead. Try everything. You'll suck at it at first and be easily tired, but keep going back, make it a habit, and fuck being self conscious. You're bettering yourself and will have probably already lost more than the bitch whom you *think* is judging you has probably ever weighed. Meetup has some great hiking and other miscellaneous fitness groups, by the way.

Sadly, there is no 'end' or 'goal' after which you can go back to anything approaching your old ways. When you weigh a lot you burn a lot more calories (1000+ a day additional)--even just sitting around--than when you've gotten down to a healthier weight. So if you ever start to eat like when you were big the weight comes back SO MUCH faster than you've put on additional weight in the past. But, good news is that after as little and as bland as you eat while losing the weight even the healthiest thing at your favorite place will be 10X more tasty than your favorite thing there was when you were eating yourself to death. Start to eat healthy foods (in moderation--despite what any talking head or diet fad book says--you can eat too much of almost anything) and you'll start to crave healthy foods.

And one of the most helpful things I ever heard: If I don't fucking love it, I don't eat it. Once you're maintaining a healthy weight you'll have the occasional bad thing, some plans (I do like Tim Ferris's 4 Hour Body--though despite what he says you can go too far on cheat day) even encourage an occasional day off. But don't stuff yourself full of anything that isn't orgasmic. And that's in the future, don't read about and fixate on food you will/can eat in the future while you're working on losing weight NOW.

[Guest FourAces]

James first off congratulations on accomplishing what you have to date. I had the opportunity to meet you several years back and while you were not huge like myself you were overweight. Now it appears you have a clear vision going forward and thats so important.

I know I've mentioned here before that in the mid-nineties I had lost about 150 pounds. Our journeys were somewhat a like. I ate only low fat foods (about 20grams a day) and began walking every night. First it was like a few feet and a few minutes and as I lost weight I would be able to do 45 minute walks. In fact rain or shine I walked every night regardless ... I also ate mostly the same foods most I cooked for myself.

As with all diets for overweight people we have to accept its gonna be for life. We don't have the luxury of taking a month off. But as you suggested a day off now and then is good.

I've struggled with this weight thing since I was a teenager. I have had a million reasons not to diet and have been on a million diets fad and medical base. Ironically the only time it worked was when I took matters in my own hands .... So I know it can be done as you mention once I or others are tired of eating ourselves to death.

Thanks for sharing your progress.

All the best to you!

[Guest EXPAT]

I think you hit the nail on the head when you say the net caloric intake when you compare what you eat to how much you exercise is the real formula on weight loss. All of the other gimmicks won't get you anywhere or are just hidden methods to do the same thing. I have an app on my iphone called "Lose It" and I can track everything I eat and all exercise I do. It's really amazing how quickly calories add up when you eat food and drink during the day. And it is true if you don't watch what you drink you can drink over a 1000 calories in a day all by itself. When I first moved to California, I was drinking Venti Carmel Macchiato's at Starbuck's until I realized it was 630 - 800 calories all by itself. It's unbelievable. So watch what you eat and drink and move more. That is the key.

[TotallyOz]

You have an amazing will power. Congrats on your major accomplishment.

I agree with your statement about what you put into your body. It is often so hard for most of us to just turn down food we don't love. I know many times if I treat myself to desert I'll say, "well it is not great but it is ok." I guess I need more will power and just say it isn't worth it.

Expat: you are so right about Starbucks. My large Vanilla Latte became a skinny vanilla latte really quick when I was in the states. People often forget that drinks can be so calorie full.

[Guest EXPAT]

I stopped Starbucks altogether.

[TotallyOz]

jkane, just to let you know, I have read this about 10 times so far. It is so inspirational.

[JKane]

I stopped Starbucks altogether.

When in the mood for hot I get a Red Eye (coffee with an extra shot), usually in the mood for cold so I get an iced coffee, put in a splash of non-fat milk and a Sugar in the Raw or two. Crunchy sugar, one tenth the calories of the fraps, caffeine high... hmm, could ask them to blend that maybe... But I don't hit Starbucks often, so much cheaper to just make coffee at home.

[JKane]

jkane, just to let you know, I have read this about 10 times so far. It is so inspirational.

Thank you!

[Guest FourAces]

When in the mood for hot I get a Red Eye

Hmm when I am in the mood for hot I like to cruise Santa Monica Blvd for Latino Twinks

[Lucky]

I can admire a man who loses this kind of weight and keeps it off more than I can admire just about anyone else who sets a goal. Society keeps throing junk food at us, and our peers are all buying it, so it is hard to resist. Congratulations!

[JKane]

I can admire a man who loses this kind of weight and keeps it off more than I can admire just about anyone else who sets a goal. Society keeps throing junk food at us, and our peers are all buying it, so it is hard to resist. Congratulations!

Don't I know it! But I also know that most of it is crap. This is where the love it or leave it comes in. Yes, sometimes I'm tempted by candy in the check-out isle, etc... but I know exactly what they all taste like and it's just not that special. I'd rather have an amazing desert at a good restaurant (on cheat day) than that Kit Kat, because even with Dark Chocolate it just doesn't actually taste like much! Same for a good $10+ dollar burger (on wheat bun, no mayo) *with friends* instead of wolfing down crappy fast food during the week. It helps that I have friends who are also trying to eat healthy, so we can do a pretty carb-free BBQ or hit Zankou Chicken (LA area Mediterranean/Armenian chain) after a hike.

At home I only have healthy stuff and I'm by no means a chef, but I can saute spinach pretty damn well and have recently discovered how to make a damn fine omelet with some stir-fry vegetables (big bag from Costco freezer section) topped with salsa (again, start to eat healthy and you'll crave healthy). And I try to avoid eating at night at home, instead I try to have a protein shake (Costco has good pre-made ones with 30g protein each)... otherwise once I start at night I tend to eat ALL THE THINGS, and even though it's healthy you *can* eat too much, especially fruit, popcorn and "healthy fats" (nuts, avocado...). Tim Ferris has some good guidelines and ways to think about things, but any diet that says you can eat an unlimited amount of *anything* is mistaken... especially when you have the stomach capacity of a ~400lbs man.

One other trick I've picked up which seems to help is short term fasting after overindulging or a cheat day. Hitting 12 hours is easy (stop eating at 9PM, don't eat again 'till 9AM) and adding a couple extra hours (waiting 'till lunch) to get up to 16 or so seems to have real benefit and really isn't hard when I've stuffed myself the previous day.

And thanks!

[Lucky]

I re-read this myself as I am once again trying to lose the 30 pounds I gained. I finally made it to ten, again, for like the third time. But boy do I want a chocolate bar*. I used to be able to knock off 20 pounds so easily, but now I work for every one.

*not a cheap one though.

[Guest josephga]

giving up soft drinks helped me allot. I was for years drinking a 2 liter of soda aday. I tried cutting back only to go back to the same large amount. I decided to go cold turkey and drinked my last soda 4 months ago

[Guest EXPAT]

soda and candy aren't my weaknesses. Anything salty is my weakness. I crave salt over sugar.

[Guest josephga]

soda and candy aren't my weaknesses. Anything salty is my weakness. I crave salt over sugar.

yeah I never eat cakes or candy's I have a thing for potato chips

[AdamSmith]

soda and candy aren't my weaknesses. Anything salty is my weakness. I crave salt over sugar.

Same. Any salty carb I will want to eat by the bushel.

[Guest gcursor]

Insightful and well-reasoned post Jkane! thanks for it.

gc

[RA1]

_{At first I thought this might be a post about how one lost a BF (who weighed 140). But, then I saw it was a serious thread. JK, I think you are definitely on the right track. It is never easy to lose weight and many of us need to do so, not necessarily for being attractive but for a longer and happier life span. Of course, being thin and cute never hurts.}

_{There is no simple solution and no "everyman's" diet. Everyone has to decide for themselves what works and what does not. But, fewer calories is the ultimate answer, as JK says.}

_{I have gone on fasts before to lose weight and those are somewhat easy to follow (at least for me), but they are not long term solutions to weight control and I do not recommend those to anyone. Not eating is NOT like not smoking. One can stop smoking today and maintain that posture for their life time but one cannot do this about eating. One needs to eat to live.}

_{Therefore a more difficult solution must be found and adopted for oneself. Healthy eating and reduced calories are the answer but how to do it? I offer no magic solutions. Only hope. Keep trying.}

_{Best regards,}

_RA1

[JKane]

giving up soft drinks helped me allot. I was for years drinking a 2 liter of soda aday. I tried cutting back only to go back to the same large amount. I decided to go cold turkey and drinked my last soda 4 months ago

The only thing useful or memorable in the movie Super Size Me was the illustration of how much sugar is in soft drinks. That did it for me, generally drink iced tea now, the occasional Coke Zero or diet Dr. Pepper.

One major precept of most serious diets is DON'T DRINK CALORIES. I think Starbuck's frappuccinos have probably added significantly to the average American's waist line because they don't realize it's basically a milkshake.

Haven't found a light beer I particularly like, but I don't drink beer all that much and when I do it's something that tastes good to me (Heff or Belgian Whites, mostly).

[JKane]

_{I have gone on fasts before to lose weight and those are somewhat easy to follow (at least for me), but they are not long term solutions to weight control and I do not recommend those to anyone. Not eating is NOT like not smoking. One can stop smoking today and maintain that posture for their life time but one cannot do this about eating. One needs to eat to live.}

I agree that long term fasting is no solution. A good general foundation in eating healthy like Tim Ferris' "slow carb" thing is key (or Weight Watchers, or a dozen other things as long as it's healthy foods instead a fad single food or crap energy bars they sell you...).

But once you've got that baseline, a 16-24 hour fast is a great way to "undo" an overindulgence, cheat day, or start to work off a vacation, I think we agree.

[RA1]

I am sure we do agree but in the past I went on fasts that initially lasted for 2 weeks and then for 1 week at a time thereafter. Among the various problems with this kind of fast is that after the first two weeks and certainly after the next one week, your body "thinks" you have been lost on a desert island and are starving to death and therefore slows your metabolism. That slows your weight loss.

Very likely a better solution is to eat 1,000 calories per day that are good for you but do not make your body think you have been ship wrecked. Not necessarily easy to do. In fact, I find no long term healthy diet easy to follow.

The "best" solution is to find a 150 pound BF who likes to admonish you with a .40 caliber hand gun or perhaps a whip whenever you think you should "cheat" on your healthy diet.

Best regards,

RA1

[AdamSmith]

_{At first I thought this might be a post about how one lost a BF (who weighed 140).}

Indeed. My divorce was the most gratifying way to lose 170 pounds that I can think of.