Losing 100 Pounds
I'm going to do my best to lose 100 pounds by the end of the year, and I'm going to document my progress on a website, No More Mr. Fat Guy!
A friend of mine sent me a link to Steve's site, and I must say that there's a lot of really good info here. And if anyone has any advice, suggestions, criticisms, etc. for me as I work on losing 100 pounds, I'd greatly appreciate it.
My suggestion would be to keep an open and positive mind. After that, if you ever feel pressured, demotivated, or depressed in the process, a good way to turn it around is to view it as a habit change. So try altering the tiniest things you do everyday such as add less sugar in your coffee or a little less salt, etc. Try it for a week and see the results. Relax and enjoy the process.
These small changes will accumulate over time like the avalanche effect. I feel this is why sometimes it is "easier" for some people to make drastic changes because they view each day as pretty much similar to their previous life save for a small alteration and before they know it, they've gone way beyond what they expected. That's what I did with my exercise routine (from no exercise at all to exercising every day now). So stay positive and open minded and I know you will succeed. Good luck!
Congratulations on your decision to make this a healthy year! As you can see in my signature, this is also my goal for 2007. I have about 25lbs to lose, and it's disappearing – slowly but surely.
Advice? Well, what I know so far is that exercise is a great mood booster - so keep up those walks - they will work wonders on a positive mental state, which is just as beneficial as any fitness gains.
Best wishes on your journey.
My first set of advice would be to start seeing yourself as trim and healthy... whatever words excit you. If you keep calling yourself the fat guy you'll stay associated to the image that gives you.
A program that worked REALLY well for me was Tony Robbins Body You Deserve. It walks you through step by step dealing with alot of the mental stuff that happens when people 'diet'. Check it on on his site (there might even be links here to get to it).
My tips for success
2. Tell the world
3. Set rewards for yourself
4. Celebrate successes
It sounds like you're already well on your way for 1 and 2.
I look forward to sharing the journey with you!
Hey, I love your sense of humour, when you named your blog "fatguyblog", though according to IM theories, you'd better call it "thinningguyblog".
Anyway, I wish you all the best for this great challenge. I hope that your 2007 dream will come true!
Absolutely, brilliant....big encouragement to you on your journey. A lot of good advice comeing so far....and I'll add mine in a minute too.
I also need to lose about 100 pounds too. I started a business about 4 years ago and my office was across the road from my home. So I didn't get any exercise. Also coupled with the fact that I met someone who loves bread and pastas (anything with carbs), although she herself isn't overweight. I adopted her lifestyle into my and I subsequently put on weight, quite dramatically. Just before it all I was skiing in Italy and swimming off California....(I live in the UK).
Now, it would be very easy for me to blame my other half.....but I could have forced my vegetable and fruit lifestyle on her.....but hers tasted better....LOL
Anyway I digress.....what I have done/doing....is get rid of my office and force myself outside for walking.
Have a wee look at the IM section....because I started to IM more healthy fruit into my diet....and bless her....but my sister bought me a juicer for Christmas.....(both me and my son enjoying making juices in the morning).
I have also decided to stop buying new and bigger clothes....I think just buying bigger sizes just make you grow into them more.....(like buying a bigger fish tank make the fish grow bigger). So my shirts are just a size below what I need.....and hey...I have gotten into the one's I couldn't at the start of December.
I will follow your progress on your blog and try and tell you how I am doing as well.
Good luck....and remember....think healthy thoughts...and your mind will start to direct you body to become healthy too.
G (Going for my teenage 32 inch waist again!!)
Thats an excellent goal. If it seems big, try turning each month into a 30 day trial of goals that will get you there. For instance, the first month you may stop eating sugar, next month you may start walking a mile...etc. Because not only does it take time anyway, staging it will keep your body and mind from going into shock. The time will pass. I started PD in June, and I have lost about 10 pounds, and thats just from cutting out soda, fast food and eating better. :)
2. Have a daily check-in with your compliance with that plan.
3. Check your results weekly
4. You will lose fat at different rates, don't let the slow times demotivate you into quitting.
5. Get a fat loss partner, someone to do it with. Join a support group, make your own, or find an on line thing ( Google Groups: alt.support.diet )
Look for regular sources of inspiration. The Weight Watchers site has tons of success stories Prevention.com also has success stories. I've always found reading those things to give me a shot in the arm.
There was also a blog "fat man walking" about a guy who did something similar to you, you might find it inspirational
Power to you! I have lost weight in the past, though not 100 pounds. My advice: consult a doctor and get a regular checkup; eat far less; eat far healthier; exercise way more; if you're about to slip back into unhealthy habits, don't. The "hacker's diet" helped me; search the internet for the free ebook. It explains rationally what you have to do. Good luck!
Wow! Thanks everybody for the comments. There are certainly a lot of welcoming and helpful people here. I really appreciate the encouragement and the advice, and I'll be making use of it.
I have had great success in other areas of my life (business, finances etc.) but never really focused on the health category because "it wasn't that bad." Anyway, on December 19th I made a decision to completely transform the health and fitness category of my life by applying everything I know about self-development which I've learned over the last 10-12 years.
I have been doing research on Health and Fitness for years and now I'm going to implement everything I have learned. I've written some articles about my plan of attack which you can read on my blog if you wish ( Getting in Shape Series - Step 1 - No Holds Barred ). Starting Dec 19th I began implementing the exercise side of a health plan into my daily routine and in the next week I'm going to implement the nutrition plan.
My sources of information are many, but some of the research I've done is from books like Body for Life, The Ph Miracle, Eating Alive, Anthony Robbins multimedia program called "Living Health" as well as "The Body You Deserve", as well as many others, and I'm also currently studying an Advanced Nutrition program. I am also consulting with people from my personal life who have made positive changes in their diet and fitness plans to get their perspectives on what works. I am also going to see a naturopath/nutritionist to aid me in the proper construction of a healthy nutrition plan.
ANyway, just wanted to let you know about my plan as you may find some of the information on there usefull in helping you achieve your goal.
P.S. Great blog name. :-)
Most of us who get overweight eat when we aren't hungry. It is a hard habit to break but it helps if you have something interesting to do instead that is absorbing. A good book, an interesting job, etc. Finding a good substitute habit will help.
I came across this on lifehacker, maybe you would be down for using it to track your progress?
FitDay - Free Weight Loss and Diet Journal
Good luck to you. I'm trying something similar with mild success so far. Sometimes I backslide; but tomorrow is new so I just start over.
I once lost 45 lbs in 5 weeks. My friend lost 60lbs in the same time. I am sure 100lbs is something you can do.
Govenor Huckabee of Arkansas did what you are trying to do, lose 100 lbs.
I thought this might be inspirational. You can google image search him for a before picture:
Le Magazine, December 2005 - Cover Story: Arkansas Governor Mike Huckabee
Set exercise goals
Three years ago I lost 99 pounds. I found that setting exercise goals that I could not get out off was a good motivator for me. For instance, after I lost the first 30 pounds, I signed up to do a 3 day charity walk that was 60 miles in 3 days. I HAD to train for that or I'd kill myself when the actual walk came. It helped keep me motivated. I walked every mile of that walked and loved it. After that, I signed up and paid for a hiking trip to Kilimanjaro in Africa. (Once you pay there is no going back) 5 months later I hiked up Kili with 3 of my friends and I was the only person to make it to the top. I know these are extreme and costly but now I plan smaller hiking trips to Yosemite, Bryce Canyon etc so that I keep going.
Find a physical activity that you've always wanted to do and get started!
Whenever you get down on yourself and can't see the end remind yourself that you are in better shape now than you were before and that counts.
Good luck! You can do this!:)
Good luck, Greg!! It's always awesome seeing somebody realize that they want to be healthier. Like last week, when my dad got onto the elliptical at home for the first time in his life. :)
One thing I'd suggest that I know helped my boyfriend lose 30 pounds is this: For at least a month, accurately figure out the calorie count in every single thing you eat, and try to eat the recommended single serving of everything you consume. By the end of the month, you'll have a much more realistic idea of what a single-serving portion is, and what foods look low-calorie, but are actually amazingly high-calorie. That's the kind of knowledge that will last you a lifetime, and do you no end of good.
Also, pay attention to what your body tells you! You may find out, like my boyfriend did, that you don't feel well when you eat too much sodium. Or, like me, you may find out that eating yogurt, which every magazine on the face of the earth tells women to eat, just makes you hungrier, and leads to cravings and binging on sweets!
There is a device called "medjem" that many doctors, physical therapists, and gyms have. It looks like a breathlyzer and works in a similar way. You sit in a chair for 15 min and breathe into it. At the end of that time it tells you how many calories you would need if you did nothing but wake up and sit still in a chair every day ( your basal metabolic rate ).
You want to eat more calories than that, but this will give you a good perspective on what is high and low calorie for you.
For instance, if you basal metabolic rate is about 1800 calories a day, and you pretty much sit in an office all day, do you really want to spend 400 - 600 calories eating a plain bagel someone put out in the office kitchen?
My ex-wife was 320lbs, and started taking an appetite suppressant called Maderia. She wasn't getting what she wanted from taking this pill (not much wonder -- they are being investigated by the FTC: FTC Challenges Weight-loss Claims for Slim down Solution.
Besides taking this pill she followed a Weight Watchers plan and walked 45 minutes in the morning and night.
The weight started dropping off of her.
But it wasn't just the walking and eating...
Her energy level increased so then we were able to do things like mountain biking and roller skating; things we hadn't done together for years.
She lost 140lbs.
Hi, your blog is inspiring, even though you just started out. I also have the same goal as you and also started out. Your blog, I have a feeling is going to be inspiring. And inspiration keep me going. I wish you the best luck.
My intensity is much higher(I am not as overweight fortunately) but the time is much shorter. I am in my fourth day and gradually increasing the intensity. My goal is to reach 30 days of exercise. That is pretty much the entire month of January.
I am 15 years old and weigh 188 pounds. That is a lot of weight.
Holding yourself accountable through your blog is a FANTASTIC start. Good luck. Keep posting and check your weight twice a week. You've obviously done the math so as long as your losing 2 lbs a week/ 8 lbs a month you WILL achieve your goal. Take it one week at a time and let the math do the rest.
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The most important thing you need to do Greg is to make a plan and revise that plan at the end of each month. Tracking your progress by standing on the scales everyday and decreasing the amount of food you eat may not be a step in the right direction.
Depending on what you currently eat, you may need to completely change your entire diet and perhaps even increase the amount of food you eat to allow you to gain some muscle which in turn is what will enable you to burn the excess fat. It is your muscles that do the work to burn your fat, so if you have little or no muscle tissue it will be hard to burn away the fat.
You want to eat foods which promote muscle growth while your bodyfat is being burnt as your primary source of fuel. Also you want to concentrate on particular low impact forms of exercise like walking as opposed to running.
For more detailed information see the link below. Good luck mate.
Hey Greg, can you make them middle column on your blog wider? One paragraph can go all the way down the page.
How'd you do that?
Losing weight is one thing, keeping it off is something else. Most people do not keep the weight off for at least 5 years.
The general rule is that the faster it comes off the better the chances that it will go back on and with extra weight.
Unless you are very, very big the general rule is to not lose more than 1 - 2 pounds a week.
I recommend that people pay more attention to bodyfat % (easily tracked via cheap calipers as mentioned elsewhere) than weight. Also, don't diet. Adopt eating and lifestyle habits that you can comfortably maintain for a lifetime: getting sufficient rest, chewing food at least 10-30 times, stopping the instant one feels full (no matter how much is left on your plate), cutting out heavily processed foods as much as possible, and integrating enjoyable physical activities (such as dancing and martial arts class) into your daily life. Moderate weight lifting has a healthy place in everyone's life, at every age. Find ways to have fun with whatever you choose to do, and it'll all go much more smoothly, with a better chance of the weight staying off for good.
I've never been seriously overweight (just a little chubby, which was quickly corrected by eating less bread), though when my mom took a bit of my advice a few years ago she lost about 60 pounds in a year, and has remained at a fairly ideal weight ever since. She's happily much more active than before and enjoys going hiking/kayaking at age 50. Her frequent colds seem to have disappeared as well. Remember, whatever age you are, life can be so much better if you take action, though if you've been reading Steve's site, you likely already know that ;)
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