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Thread: Dappered Weight Loss Club Anyone?

  1. #121
    Varsity Member mebejoseph's Avatar
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    Quote Originally Posted by joekloo View Post


    Summary of my year and what worked for me (so far):



    2. Research Macros and do a calorie study for your age / height, then use an app like MyFitnessPal to track for a few months. You will learn exactly what foods are calorie dense and what proper serving sizes are and with the scanning feature on apps now it is not very difficult to do.
    3. Develop a routine. I eat the same basic 10 or so things for Breakfast, Lunch and afternoon snacks everyday (rotate so as to not be too boring). I know exactly what the caloric intake is and what nutrients / macro count is for these. That leaves me room at night for dinner to be a little more lenient.


    Joe
    Thanks for sharing.

    These two have been big for me the last two years, as I've learned to rely more on diet and less on exercise. You do start to learn what a real portion size is, for sure. Also, I see how a typical fast food meal impacts my calorie intake. I'm way less likely to eat an order of french fries when I see that it's going to be 30% of what I'm supposed to eat.

    And if you're not careful, a meal at a sit-down restaurant can be even worse. I eat lunch out between three to five days a week. But I've learned how to order and still stay in a weight loss mode. For example, at one place we go to often for lunch, they have "small plate" portion sizes of most of their regular menu items. A four to six ounce piece of grilled salmon or other fish, a large house salad with a tablespoon or two of dressing on the side (dip your fork in the dressing about every two bites), and some grilled or steamed vegetables keeps lunch around 500 calories. If you need bread, get a few croutons on the salad and skip the bread rolls and butter. Luckily, most of my lunch-mates are on board for telling the server to not bring any bread to the table.

    Or if you're getting a sandwich, get rid of the top slice of bread and eat the rest with a knife and fork. Even if it's not on the menu, always ask if there is something else you can have instead of fries. Even at a burger joint like Islands, you can get steamed vegetables substituted for fries.

  2. #122
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    I have lost 12 pounds since June - I started during the summer, cooking my own meals using Sunbasket (everything is pretty much a meat + a salad...very few carbs to be found) and doing the bodyweight fitness workout I found on http://www.reddit.com/r/bodyweightfitness

    I like the BWF workout a lot - it scales to your ability level, but also you're also constantly working towards the "next level" in 6 exercise categories, so there's always something new. It's been a little tough to keep the workout going (it takes about 80 minutes!), but if I miss it, I try to replace it with a shorter cardio workout.

    But, like others have said, I think the biggest contributor to success has been managing my diet. I am eating smaller (more sensible) portions this year, and replacing my vices (iiccee ccreeaam) with other healthy alternatives that I find just as delicious (peanuts and raisins (believe it or not) and apples and oranges).

    It has led to a very Dappered problem: I need to buy new clothes! I spent a few hours in the thrift store yesterday finding new belts and blazers. On the hunt for new dress pants. But, that's a good problem to have.

    Looking forward to hearing from others.

  3. #123
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    222 Today - Only managed to hit the gym once and there was a business trip in between, but i made sure to pace the airport whenever i had a chance and my second job always keeps me on my feet (work in a winery).

    Food was healthier too. Let's see if we can do 3 trips to the gym this week and two afternoon walks of 6-8 miles or more (running won't work on my tendons).

  4. #124
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    Quote Originally Posted by joekloo View Post
    Has anyone looked into additional health screening? My last trip to the Dr. was less than impressive, basically he said good job on the improvements and when I asked what I should do next he said I was doing a good job and continue to drink more water (not very helpful). I am looking to get more detailed on my nutrient levels, looking into https://www.wellnessfx.com/ but not sure if the is the way to go. Thoughts / experiences? Thanks, Joe
    I would get your standard blood test at least once a year. Make sure it is a decent lab doing to work and if you can spring for a more advanced panel, I think it is worth it. I use a free panel through my works wellness program in addition to my standard when I get a physical so I get checked out every 6 months or so.

    I would make sure the test includes lipids (Tryglycerides, LDL-P, Small LDL-P, Lp(a)), liver function tests ALT & AST, blood glucose, C-reactive protein, and hormones are good. If you have a family history of heart disease then at your age a Calcium Score would be helpful too.

    Some primary care doctors are not up to date on the latest data so it may be worth getting a cardiologist. Doctors should continue to learn and the above panel is almost table stakes for any doctor to cover...if not then find a new one.

  5. #125
    Super Moderator DocDave's Avatar
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    177.4lbs today Would like to drop another 10lbs but that is easier said than done.

    Also, I weighed myself this morning after a workout. So that number is likely a little bit skewed. But I'll take it.

  6. #126
    Varsity Member Nandyn's Avatar
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    Quote Originally Posted by DocDave View Post
    177.4lbs today Would like to drop another 10lbs but that is easier said than done.

    Also, I weighed myself this morning after a workout. So that number is likely a little bit skewed. But I'll take it.
    Best to be consistent as to when you weigh yourself. I usually weigh myself in the morning after I go #2 and before any breakfast (if any)/water etc. to be consistent. My weight will fluctuate +/- 4 pounds or so throughout the day depending on food/fluid intake.

  7. #127
    Super Moderator LesserBlackDog's Avatar
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    Yep, I always weigh first thing in the morning after using the bathroom and before eating/drinking anything.
    Ben

  8. #128
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    I've been bad about keeping up with weighing myself lately. I usually like to do it first thing in the morning when I wake up. But I've mainly been using the guest bedroom and bathroom in the morning as not to wake up my fiancé with the lights and noises, we're on a different work schedule presently.

    I've been going to the gym consistently up until a week ago. I was in there pretty much daily for a bit. Instead I started doing Insanity again. In the past I was able to cut weight pretty quickly with it and I just needed a change.

    Tomorrow the plan is to get up, weigh myself, and do my civic duty.


    Well the scale doesn't lie I suppose. 5'10 and 184.
    Last edited by fencedwall; November 6th, 2018 at 08:09 AM.

  9. #129
    Super Moderator LesserBlackDog's Avatar
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    Still stagnating over here.

    Week 1: 154.4
    Week 2: 155.4
    Week 3: 155.2
    Ben

  10. #130
    Member Dapper_B's Avatar
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    So I've decided to join you guys! I've gained some weight since I stopped playing soccer and need to put an end to it! I'm 6 feet tall and 260 lbs as of today (I carry it well). I'm aiming for 215lbs...

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