The Official Health and Fitness Thread

[TheMightyOdin]

I went from about 315 to 185 in 2007 and have kept it off. I made a complete 180 degree change in lifestyle.

Losing weight really isn't that hard if you are committed and go "all in"... Keeping it off is much tougher. When I was losing weight I had this motivation and encouragement from week to week as I watched the scale reward me for my hard work.


To anyone who has a significant amount of weight to lose:

I can't put into words what it feels like to transform yourself this way. It used to be hard for me to tie my own shoes, I had trouble just sitting up and getting out of bed, less than a minute into a walk and my lower back would start to hurt.

Now I literally jump out of bed and race out the door so that I can get an hour of cardio done at the gym before I go to work... And I want to do it.... I get agitated if something/someone keeps me from my workout.

I've taken scheduled "rest" days from the gym and gotten on my bike for a leisurely afternoon bike ride only to have it turn into a super intense 50km adventure.

The 300 plus pound version of myself would never have believed it was possible to look and feel the way I do or that I was capable of doing the things that I am doing. But I am doing them...

What I'm trying to say is: You can change your life dramatically for the better. Believe it people!

 

[Corn Flake]

@ TheMightyOdin

Wow. That is incredible you lost that much weight and have kept it off.

Hope Rick reads your story ... .. that should be some some serious encouragement for him.

 

[L K]

I have to start making changes now, but it has nothing to do with resolutions. I just found out I have high cholesterol. I'm 33 and eat a fairly good diet. I'm going to have to take a very close look at my diet to figure out what I can improve.

I had to start really watching my salt intake last year, blood pressure was high consistently for too long, one of the first things that floored me was that a can of tuna had pretty much my daily intake.

One thing to be aware of for those with high cholesterol, is that diet and exercise are THE BEST ways to cut down on it.  Lots of leafy greens (high in iron and fibre), lower salt, less pure fat.  But there is a big bunch of genetics that goes into lipoproteins and triglycerides and sometimes, the only way to reduce them is with medication.  Diet/exercise is still the best though.

 

[Bullfrog]

Good to know LK. I wasn't sure how much exercise fits into it. I'm not very active at all, but have a pretty decent diet.

My doctor suggests a low glycemic diet and reducing animal fats. There's just so much a person needs to understand, it's overwhelming.

A couple of other things maybe you or someone else can comment on from my lab results that I haven't been able to find out answers on (list are only items where I was outside the recommended range or on the edge):

Creatinine: 62 umol/L (lab suggest range: 62-115)
Carbon Dioxide: 31 mmol/L (23-31)
Creatine Kinase: 23 U/L (40-280)
Albumin: 53 g/L (35-50)

And the cholesterol (mmol/L)
Total: 7.25
LDL: 5.02
HDL: 1.19
Cholesterol/HDL ratio: 6.1
Tryglycerides: 2.29

 

[Tigger]

I have to start making changes now, but it has nothing to do with resolutions. I just found out I have high cholesterol. I'm 33 and eat a fairly good diet. I'm going to have to take a very close look at my diet to figure out what I can improve.

I had to start really watching my salt intake last year, blood pressure was high consistently for too long, one of the first things that floored me was that a can of tuna had pretty much my daily intake.

One thing to be aware of for those with high cholesterol, is that diet and exercise are THE BEST ways to cut down on it.  Lots of leafy greens (high in iron and fibre), lower salt, less pure fat.  But there is a big bunch of genetics that goes into lipoproteins and triglycerides and sometimes, the only way to reduce them is with medication.  Diet/exercise is still the best though.

I was on Tiazac for a while and it really helped but I'm off it now.

Diet and exercise seem to be keeping it at bay ( ie, it's not a chronic condition anymore ) but I could use more exercise as I've gained some weight ( pretty much quit smoking which also helped but as a result, and while I've really watched my salt intake, sugar and fat seems to get in me more than it should )

 

[Bullfrog]

sugar

that's my problem. My meals are good, especially lunch and dinner, but I can't stop the snacking which usually includes something sugary. I also drink tonnes of fruit juice. While fructose is in the midrange of the glycemic scale, it's still sugar.

 

[maplesyrup]

sugar

that's my problem. My meals are good, especially lunch and dinner, but I can't stop the snacking which usually includes something sugary. I also drink tonnes of fruit juice. While fructose is in the midrange of the glycemic scale, it's still sugar.

Tigger is absolutely correct... Sugar is the absolute worst thing you can have when thing to lose weight. Fat does not produce fat... Sugar does. I cut pop completely out of my diet a couple years ago. Honestly, maybe had a couple dozen pops in the last two years maximum (as part of a mixed drink.) It really helps... I like my coffee double/double but I'm also trying to reduce that to just one sugar from now on. I'm not a big desert guy either so that helps but if one is, I'd recommend to making that a weekly treat.     

 

[Bullfrog]

I had cut pop almost completely out of my diet but was really bad over the holidays having at least six over the last two weeks. Now I'm craving a pop so bad....

 

[Tigger]

I had cut pop almost completely out of my diet but was really bad over the holidays having at least six over the last two weeks. Now I'm craving a pop so bad....

I'm good with coffee/tea, take it black no cream but yeah, I had a few pops over the holidaze as well and can feel it calling.  The little snacks through the day are killer for me too, like you say.

My lungs are happier so that's something.

 

[oldrugbyguy]

Put on 20 pounds over holidays, back to 5k run each day and surprise surprise down 8 in first week. I only can drop by exercise as I do love my food and drink!

 

[Zee]

Put on 20 pounds over holidays, back to 5k run each day and surprise surprise down 8 in first week. I only can drop by exercise as I do love my food and drink!

You really did enjoy.  I only put on about 5lbs over the holidays, but I was consciously trying not to overdo it.

 

[TheMightyOdin]

I have to start making changes now, but it has nothing to do with resolutions. I just found out I have high cholesterol. I'm 33 and eat a fairly good diet. I'm going to have to take a very close look at my diet to figure out what I can improve.

I had to start really watching my salt intake last year, blood pressure was high consistently for too long, one of the first things that floored me was that a can of tuna had pretty much my daily intake.

When you open a can of tuna open it so that the lid is not completely off. Drain it, peel the lid up, fill it with water, put the lid back down, drain it again.

If you do that 2 or 3 times its supposed to remove over 90% of the salt. Just use a fork to peel the lid up so you don't accidentally cut yourself.

 

[hockeyfan1]

sugar

that's my problem. My meals are good, especially lunch
and dinner, but I can't stop the snacking which usually
includes something sugary. I also drink tonnes of fruit
juice. While fructose is in the midrange of the glycemic
scale, it's still sugar.

Tigger is absolutely correct... Sugar is the absolute worst
thing you can have when thing to lose weight. Fat does
not produce fat... Sugar does. I cut pop completely out
of my diet a couple years ago. Honestly, maybe had a
couple dozen pops in the last two years maximum (as
part of a mixed drink.) It really helps... I like my coffee
double/double but I'm also trying to reduce that to just
one sugar from now on. I'm not a big desert guy either
so that helps but if one is, I'd recommend to making
that a weekly treat.
     

For those of you who need to sweeten your coffee (or tea) without the usage of sugar, there are natural substitutes such as Stevia (pronounced "stay-via") and xlytol (a natural extract from the birch tree).

Stevia comes in many forms such as in powdered form or in liquid.  One can find it at the health food store.  There are two brands that I've tried so far, Pur-ly Natural and Healthy Bake Stevia (single packets also can be used for baking needs).  When using Stevia for baking, cakes and cookies do not brown. For baking you may want to try Xylitol instead.

Neither Stevia nor Xylitol raise blood sugars, according to certain researh data.

Of course, other sweeteners are recommended such as Agave Syrup and products containing evaporated cane juice (for people like me who wish to drink certain types is juices naturally-sweetened.  Evaporated cane juice is still better than sugar).

I haven't so much as touched a Coca Cola for ages.  No kidding.  I drink mostly plain natural spring water and/or filtered water, and have avoided pop drinks specifically for more than a decade.  The only time I came close to ingesting anything remotely resembling what I call "sugared water" was a month ago at a Costco store where I sipped Sprite.  Yech!!  U don't miss pop drinks for the world!

My glucose levels are normal, even though I have a tendency (a weakness) for chocolate.  Who doesn't?  I eat one bar a week and avoid most processed packaged (cookies).  I have very high inflammation which is why I need to avoid as much sugar as possible.  I tend to itch badly when I ingest too much of a sugary thing (such as ice cream which I live by in the summer months)!  In moderation, it's fine.

My cholesterol levels, both LDL and HDL are below normal.  The bad cholesterol levels need to be elevated a little bit, but not a the expense ofthe good cholesterol.  I tend to avoid heavy animal fats such as butter, beef, and only eat a hamburger with fries once in a blue moon.  If I ingest too much sodium, I can begin to feel it on my ankles.  Sea salt is a very good substitute in place if regular table salt.  Sea salt contains minerals but must not used in quantitative amounts  (because it is concentrated and one only needs to use a small amount to equal the equivalent of regular salt).

Essential fatty acids are very important for all if us.  Our bodies simply do not have the whole chain of gamma linoleic and linolenic acid.  Excellent sources are fatty fish, extra virgin olive oil, coconut oil, certain nuts, etc., but since many of us (I included) do not simply get enough from food, a good supplemention will often do.  Udo's Choice is one of the best brands of Omega 3-6-9, in either capsules or luquid form.  Fish oils are also good but beware the brand and the residue-extraction process -- not all brands are created equal.  Very few merit or meet the standards of quality and purity when it comes to fish oil because some do a poor job of extracting the resudues (pesticides, mercury, etc., found in the fish). 
Ask you local health food store which are the better brands and trustable in their manufacturing/extraction process.  Very important!

 

 

[maplesyrup]

Cheers for that.

 

[The Red Polar Bear]

Xylitol

From my time in a chem lab, just as an FYI, Xylitol (along with other sugar alcohols, especially sorbitol) can act as a laxative if overconsumed.

 

[hockeyfan1]

Xylitol

From my time in a chem lab, just as an FYI, Xylitol (along with other sugar alcohols, especially sorbitol) can act as a laxative if overconsumed.

Same, by the way, with Maltitol.  I remember having eaten an entire chocolate bar containing only Maltitol as sweetener.  It definitely had a laxative effect soon after.  I was curious about this, but your confirmation concerning Xylitol and other alcohol sugars proves this to be true.

 

[Trolloc]

I put on 10 pounds during my vacation and other during the holidays.

I started hitting the treadmill every other day again and started dieting.

I think once I cut the weight I gained, I am going to get into BJJ. In the summers I always sit around 160-165 and gain 15-20 every winter do inactivity. In the summer I cycle so that keeps me balanced.

 

[AlmosGirl]

I indulged a bit over the holidays, still worked out and managed to not gain anything!  I'm ecstatic about that.  Now to get back to business and lose another 20lbs by summer.

 

[Rick C.]

I've just cut all pop out - I'm just drinking water...  A lot of water.

 

[4th Liner]

Put on 20 pounds over holidays, back to 5k run each day and surprise surprise down 8 in first week. I only can drop by exercise as I do love my food and drink!

Woah, now that is indulging! I knew I was going to indulge this year, after a long time dieting and exercising. To prepare I lost 5 pounds prior to the holidays and then proceeded to put it all back on. Now working it back off again - but I really enjoyed the desserts and a wee bit of alcohol.

Speaking of drinks, I never was much of a pop drinker, so giving it up was easy. Milk was my hardest thing to lose. I was huge milk drinker, several glasses at every meal. When I decided to lose weight I found out how many calories milk has and realized it had to go. I now drink water pretty much non-stop. It's the only way to go.

The other big thing to give up was bread & butter, oh how I love(d) my bread & butter....oooh and with milk too! I still indulge at times, but nothing like I used to do.