BS: It's time for weight loss! HELP!!

Subject: BS: It's time for weight loss! HELP!!
From: Naemanson
Date: 06 Dec 03 - 07:51 PM

Let me say right up front that I am fat! There is no other word for it. My joints hurt, My feet are always in pain, my back is bad, and I have high blood pressure. And I want to enjoy this phase of my life. I am single and loose on the world with none of those nasty responsibilities that so entangle our lives.

I just went to Australia for the first time in my life and enjoyed myself very much. But I didn't do all I wanted to do because I wore myself out just getting across town to the places I wanted to see. I spent much of that trip either in pain or avoiding pain.

So it is past time to do this. But how?

I am alone and my will power isn't really up to stopping myself. I need help. I need encouragement. I need ideas. I need anything you can offer to help me beat this demon I have hanging around my waist.

Help!!!

Subject: RE: BS: It's time for weight loss! HELP!!
From: Peg
Date: 06 Dec 03 - 08:10 PM

No diet on earth will work without exercise, so be sure to make that a daily part of your life...start by walking a mile, work up to two, then three, etc.

It's also helpful to eat lots of fresh fruits and vegetables and green salads; these fill you up and provide needed nutrients so food cravings tend to be less.
good luck!

Subject: RE: BS: It's time for weight loss! HELP!!
From: GUEST
Date: 06 Dec 03 - 10:36 PM

Atkins worked for me and lots of others - there was a thread about it on here some time back.

Subject: RE: BS: It's time for weight loss! HELP!!
From: mg
Date: 06 Dec 03 - 10:51 PM

read the metabolic typing diet or some such title...there is a test that you take that will indicate what type of eating plan you should be on...many many people who are overweight are protein types who are not eating the protein type diet, but succomb to advice given by well-meaning friends etc...start now by getting some baseline medical checks...so you have something to compare things to..I would start out with the book, take the self-test...

At the very least, remember we have absolutely no need or evolutionary adaptation to coke, pepsi, white flour, trans fats, fruit loops etc. At the very least get these non-foods out of your diet...no white flour.....remember that...you need to find out what your body needs..not someone else's body. If you are of one ethnic strain, say Norwegian..look at what your ancestors ate. That is why the Mediterranian diet works so well for Greeks, Italians etc..that is what they are adapted to need. You might have different needs. Don't dismiss the Atkins diet, and if you discuss it with anyone, if they say you can't eat vegetables just don't discuss it further with them. They know nothing about it. They are blowing smoke. I don't care what their credentials are; they are repeating folklore. mg

Subject: RE: BS: It's time for weight loss! HELP!!
From: mack/misophist
Date: 06 Dec 03 - 11:16 PM

See your doctor. Mine has me on a special 500-800 calorie per day diet. You WILL lose weight on this diet without exercise. I can't exercise either. But it ain't cheap. There's doctor supervision, weekly meetings, and the supplements cost about 100 USD per week. This should get you down to where you can exercise. And it's safe. The drawback is that you will be free to get fat again.

Subject: RE: BS: It's time for weight loss! HELP!!
From: momnopp
Date: 06 Dec 03 - 11:42 PM

Visualize the healthier, lighter, pain-free, more agile you. Start with the end in mind.

Remind yourself regularly why it's important to you and why you're doing this for your benefit.

Get a cheerleading section that you're comfortable with to encourage you (with affirmative messages).

Set goals in small increments -- doable increments, maybe 5 pounds at a time so that your subconcious will accept the notion of your losing weight at a reasonable pace.

Tell your goals to people who know you and who care about your well-being.

DRINK LOTS AND LOTS OF WATER.

Acknowlege that it took a long time to gain the weight, it will take some serious dedication to lose it, but it's well worth the effort.

Now if I could only follow all of this sage advice...

Peace,

JudyO

Subject: RE: BS: It's time for weight loss! HELP!!
From: musicmick
Date: 07 Dec 03 - 02:15 AM

Shalom Naemanson,
I sympathize and empathize (I should say sympathighs). I have been fat my entire adult life. I know how dificult it is to start and maintain a diet. I know what inertia is and I share your reluctance to excersise. But, I also know that you have taken the first, and most vital, step toward recovery. You have not accepted your condition as inevitable and irreversable. Your next step must be motivated obsession based, if at all possible, on desparation. A lifetime of habitual overeating is a formidable foe. You'll have to fight it with an extremism of will. Sometimes, fear is a useful tool.
Three months ago, my doctor told me that my blood sugar level had climbed into the dibetic range. Well, that scared the shit out of me and I started a Weight Watchers regimen and lost about 25 pounds in the first six weeks. That brought my sugar count down to normal but I didn't stop at that. I realized that the threat of diabetes had driven me to do what I always knew I should be doing, so I decided to avoid the threat by losing another 70 pounds and getting so damned healthy that I'll never die. I really believe that I am in charge of my life and death now and that feeling is empowering and enabling.
(I have dropped an additional 18 pounds and, I hasten to add, six inches from my waistline). I know that everyone is different but I hope my success helps you in your quest. Good luck.

Subject: RE: BS: It's time for weight loss! HELP!!
From: Liz the Squeak
Date: 07 Dec 03 - 04:26 AM

I lost nearly 2 stones on the Atkins, with some variations, and felt a great deal better in a short time. The first couple of weeks I felt like shite though - that's when most people give up. I didn't do the induction weeks as I knew that my lifestyle then would make it difficult, if not impossible to follow. Instead, I went straight to the maintenance phase, where there is a greater variety. I must stress though, that before you do anything with your diet, read the book A

The basis of Atkins is that you cut down on carbohydrates, whilst keeping a fairly high intake of protein. There are vegetables you can eat - and as the book points out, it's a better and healthier diet than the average person eats now. Add to that, the fact that more and more fast food outlets are provding food to go that complies with the Atkins regime.

I don't really want to evangelise about the Atkins, but I have to say that after the first couple of weeks of feeling shite (just like any 'cold turkey'), I felt a great deal better, I slept better, I ate sensibly, drank lots of water/herb teas, and lost a total of 20lbs in 5 months. That amounted to 7 inches off my ass, 6 inches off my thighs, 4 inches off my waist and nothing off the bust!

The most important things you can do are like the AA steps - admit you have a problem (so you've done the most important step). Remove from your life the temptations (all those sugars, junk food, over-processed packet foods). Work out a sensible programme that replaces the temptation with something constructive (go for a walk instead of a burger, if you use public transport, walk to the next stop rather than your own, if possible, use the stairs instead of the lift, gently does it at first) and remember, just like AA, if you need help and encouragement, there is always the Mudcat!

Subject: RE: BS: It's time for weight loss! HELP!!
From: Liz the Squeak
Date: 07 Dec 03 - 04:27 AM

Sorry, that last post went in before I'd finished it....

I must stress though, that before you do anything with your diet, read the book ALL THE WAY THROUGH!!

LTS

Subject: RE: BS: It's time for weight loss! HELP!!
From: Maryrrf
Date: 07 Dec 03 - 08:36 AM

I'm in the same boat. I want to lose about 20 lbs. My weight has been creeping up and recently I had to go clothes shopping, for skirts, etc. I couldn't believe the size I needed (and I won't reveal it here!). I also don't feel very good, tired, etc. and I feel TOO FAT. I had to give up the gym for financial reasons, so that's not an option. I've been trying to decide between calorie counting and Atkins. Both have their drawbacks and you can lose weight by both methods, I know. I remember being somewhat less hungry on Atkins, though.

I'll follow this thread with interest!

Subject: RE: BS: It's time for weight loss! HELP!!
From: GUEST
Date: 07 Dec 03 - 09:11 AM

Weight Watchers has also worked for me! The plan is well balanced and easy to include in my daily lifestyle. There are no special foods to buy and no calories to count. Each plan is indiviualized in that the amount of food you can eat is based on your current weight.....no starvation or drop in energy involved. You pick and choose what (and if) you want to exercise. Like you, I was finding myself uncomfortable and not able to get around like I wanted. It was really hard for me to exercise...so I just plain didn't. I can move more easily now and I do exercise...ok...ok...not as much as I should because I still hate it! Weight Watchers has made a HUGE difference in my life and I highly recommend it to anyone. (All the usual health benefits have followed......lower blood pressure, stable blood sugars, cholesterol under 200, etc). One little phrase that my WW leader used once, sticks with me....."If it's meant to be, it's up to me!"   

It takes time, so be patient with yourself....I tell myself with each measly 1 pound loss (when I'm thinking I should have lost...oh...you know...about 5 or so), that, it will come....it WILL come. I'm still working on it........enjoy the journey!

Michelle (who would be happy to correspond with you if you head in the Weight Watchers direction...aw heck...I'd be happy to correspond with you either way!!!!)       :)

Subject: RE: BS: It's time for weight loss! HELP!!
From: LilyFestre
Date: 07 Dec 03 - 09:13 AM

OOPS...the above post was from me....forgot to sign in!!!!

Toodles!

Michelle

Subject: RE: BS: It's time for weight loss! HELP!!
From: wysiwyg
Date: 07 Dec 03 - 09:34 AM

Brett, how on earth are you going to set aside your advice-rejection habit to really pay attention to input???? :~)

OK, assuming you are listening.... if not maybe someone else will benefit.... 'scuse the typos, new glasses due this week....

To REALLY lose and keep it off, you have to make yourself a healthy fat person before you can make yourself a skinny healthy person. The last time I saw you, I could hardly get down the front steps to sit on the porch with you, much less scamper back UP. Now I could kick your ass across the valley to that light up across from us, on the hill. I'm the same size I was, maybe bigger. I won't be, for long, tho it's taken me a LONG time to get to this point. (WW of the W: "I'm melllllttttinnnggggg......")

If you cut calories before you increase exercise, all you do is cut metabolism. If you exercise before you have sufficient muscle mass, all you do is burn blood sugar just consumed. Burning stored fat requires that you increase muscle mass, so that your RESTING metabolism rises. That way you burn more as you work out AND as you recover from working out.

See New Workout Program?

The best non-impact way to build muscle and burn aerobically is aquatic exercise. The best aquatic exercise for overweight people is vertical-- the pressure of the water reduces the workload of the heart while allowing a more intense workout. When you swim, the horizontal position reduces this hydrostatic pressure. This means your heart is working harder to move you through the water, while building fewer muscles than in vertical water work... the heart is doing the work instead of the thighs. And thigh muscles burn the most calories.

Yes, in swimming you will feel like you are working hard and using many muscles. This is partly because your heart will be protesting, as you pull a very non-streamlined bulk through the water. That same bulk, moving vertically against the water, produces incredible resistance (strength-building) without excessive cardiac overload. You will be amazed how much more enjoyable and productive it is to jog in the water. It's strength training that's as productive as using weights, as well as aerobic. Swimming can feel very rewarding-- you think you've gotten somewhere, and people like to measure laps. A better yardstick is how long you can maintain an even, raised heart rate and how much muscle you have increased/improved to sustain the next level of intensity as your program continues. And the muscles make you feel so much better, and look so much better too. Avoid scales-- you will gain weight as muscle mass increases, before you see much in the way of loss. Muscles weigh more than fat.

Also, the abs and other trunk muscles work hard to keep you vertical, especially if your gut tends to float you onto your back. They don't do so much in horizontal swimming.

I assume it's ocean aquatics for you-- see how smart it was to go to Guam???? Jog parallel to the shore to start out, then as you gain strength jog away from shore against the waves. If this is too hard now, get a foam pool-noodle (can be gotten online) and ride it like a witch on a broom to increase buoyancy and reduce impact, and walk in the shallow water. Lift the knee as high as possible with each step, at a pace that allows you to sip from a water bottle without losing the cadence. As the lower leg reaches out and moves against the water, point your toe to increase resistance (now or eventually). Walk forward; when the legs are tired, keep facing the same way but walk backwards. There are also standing exercises for legs, as well as VERY affordable buoyancy and resistance equipment when you are ready for it.

While you are doing all this, you can study up on different body types and nutritional approaches. Keep a sports-medicine and sports-nutrition focus in your Googling.

A good jog pace is sea shanties-- if you can sing and jog at the same time, you are working at the right pace to optimize the burning of calories. Faster or more intense is too fast, until you build the strength of muscle and your circulatory system to do interval training. Another measure of correct intensity and duration is that it should be enough work to make you need a nap and still sleep like the dead at night. It may hurt a few hours after the workout, but the pain should be gone the next day. If it's not, or if it hurts so much while you are doing it that icing does not help, it was too much and the time and intensity should be reduced. But you must still do a light workout at least 4 times per week. Avoid working out without at least 24 hours passing since the last one, as long as there is any pain at any time. A good measure of fat loss and muscle mass increase is, are you floating lower in the water and, eventually, needing to add buoyancy aids? If so you have changed your lean muscle mass/fat ratio, and probably lost inches off the waist.

If I can do it, you can. Now I am at the start of the weight-loss phase. You might be less than a year behind me, and you might catch me and pass me-- but for now, eat my dust! Me, I do about a half hour of tai chi/pilates in the water now, as well as jogging an hour or so. It took me a year to get there. At the beginning I spent far more time getting to the water than I did in it. I started barely able to walk in water. I could not maintain body heat in water until about 6 months into it, for more than about ten minutes at a time. I had to set aside all internal messages except, "Go. See how much you can do." Of course I surprised myself every day.

YOU CAN DO IT!

~Susan

Subject: RE: BS: It's time for weight loss! HELP!!
From: Kim C
Date: 07 Dec 03 - 09:48 AM

The current issue of Prevention magazine has a great article about finding the right eating plan for YOU. The article says that all the popular diets really do work --- for somebody, but not necessarily everybody. We are all different and have different dietary needs. I have to have protein & fat to maintain my weight. I do not do well on the high-carb low-fat plan. But others do, so just remember everyone's mileage varies.

Talk to your doctor and see if you can get hooked up with a nutritionist and/or personal trainer who can help you put together a diet and exercise plan that will work for YOU. I know a lot or people are able to lowe weight without exercise - but exercise really is important to keep from losing too much muscle as you lose weight. Plus it just plain makes you feel good!

Good Luck!

Subject: RE: BS: It's time for weight loss! HELP!!
From: SINSULL
Date: 07 Dec 03 - 10:19 AM

Brett - the absolute first step is to be kind to yourself. Make a list of all your good points and if you have trouble, PM a few of us. Once you know what you are worth, you will also know what you deserve. You certainly deserve to feel good and pain free. That's a start.

Most of us JUMBOS eat to fill up the emptiness inside. If we didn't eat, we might drink or do drugs or just sleep all today to anesthetise(sp?) the pain of the emptiness. You have to be feeling lonely on occasion, or missing the winter snow and smell of a storm coming on. The best "diet" in the world won't help you lose weight until you find a suitable substitute for food to feed the emptiness.

Exercise is a great choice. "I wish Charlie were here to share a shanty and a laugh...ah shit, I think I'll have a 20 oz. bag of chips and a pizza and a...

We all do it. The trick is to see it coming and choose to go for a walk and get away from the food at least until the emptiness passes. Endorphines help.

As to diet. It has to be something you can live with forever. Permanent change. If you will never be able to live without potatoes, Atkins will help you lose but how long will you be able to keep it off?

I am at the same stage you are. Maybe we can start a group to PM each with encouragement, a buddy system and keep a thread going to chart our results. Results only. I don't need gargoyle offering helpful hints.
What do you think? Anyone else interested?

Subject: RE: BS: It's time for weight loss! HELP!!
From: Kim C
Date: 07 Dec 03 - 10:56 AM

Heheheh..... I did not give up potatoes! However... things like pasta and potatoes are considered a rare treat nowadays. I used to eat them all the time, but not anymore. I never met a potato I didn't like, and was just not willing to do without them altogether! But I made other changes to make up for that.

I am not trying to lose weight, just maintain what I have already lost, and trying to stay fit as middle age approaches. I think a buddy list is a good idea and you can count me in as a cheerleader.

Subject: RE: BS: It's time for weight loss! HELP!!
From: Peg
Date: 07 Dec 03 - 11:11 AM

No need to join a gym. Just plain walking is excellent exercise. Try to stretch the muscles a bit, too.

I used to be a runner, but foot injuries put an end to that. But I walk, hike and go cross-country skiiing in winter. I also do yoga sometimes. I find as I get older exercise is very important to maintaining my weight. But because I am fairly active, I find I'd have to increase my exercise quite a bit to see a real difference in weight loss. I am not fat, but losing twenty pounds would not be a bad idea at all. The important thing is to establish healthy habits that you can stick with over the long run..but a dose of dramatic weight loss from a new diet or exercise program in the beginning can be an excellent inspiration.

If you have not been exercising much at all, then you will see dramatic results very quickly as your metabolism readjusts...

Subject: RE: BS: It's time for weight loss! HELP!!
From: wysiwyg
Date: 07 Dec 03 - 11:25 AM

Just plain walking is excellent exercise

Some people can't do that. Therefore, the recommendation of aquatics.

~S~

Subject: RE: BS: It's time for weight loss! HELP!!
From: Peg
Date: 07 Dec 03 - 12:31 PM

yes, aquatics are good if you have access to a pool! Not all people have that. But for the able-bodied and ambulatory, walking is cheap and accessible and effective.

Subject: RE: BS: It's time for weight loss! HELP!!
From: JennyO
Date: 07 Dec 03 - 12:46 PM

Brett, having just met you and gotten to know you a bit - well, you know I have the same problem, and even though I have lost weight in the past quite successfully (and then put it on again + extra) for some reason, I seem to be lacking the kick-start I need to do it again.

I can relate to what Sinsull said about filling the emptiness with food. I don't think the emptiness comes from external circumstances - I have everything going for me in my life right now, and I'm still stuck. It seems to come from somewhere deeper.

I don't exactly know what the answer is, but I think our best chance might be in the support that all of us here can give each other. I think Sinsull's idea of a support group with PM's and an encouragement thread (I imagine something similar to the nicotine addicts thread) is excellent, and I'd be very happy to take part in it.

We still have a lot of living to do, my friend. PM or email me if you like.

Jenny

Subject: RE: BS: It's time for weight loss! HELP!!
From: SINSULL
Date: 07 Dec 03 - 03:02 PM

I have received some PMs. For now, give some thought to a thread (my idea is a weekly checkin to report losses, successes, etc. and a strong support group via PMs and a Chat Room)
I will be back home on Friday and will check in Saturday to get things started. The preference seems to be to keep this out of the threads as much as possible to discourage the naysayers and those who will be unable to be supportive.
Meantime, if someone comes across a diet that is big on Guinness and pizza, save it for me.
SINS

Subject: RE: BS: It's time for weight loss! HELP!!
From: wysiwyg
Date: 07 Dec 03 - 03:46 PM

SINS, if you like, you can set up that thread-type support at that little website I set up, linked above. If so, please just keep the threads for cross-posts of support separate from the training logs (where only our own posts and maybe an occasional clarifying question should go).

~Susan

Subject: RE: BS: It's time for weight loss! HELP!!
From: Joybell
Date: 07 Dec 03 - 05:11 PM

I can relate to this topic too. I've tried it all. Most of the above advice and more. Works at some times in your life, not at others. Also you can be a fat fit person and still be very unhappy about the fat. You can also be very happy about all other aspects of your life and still be fat and miserable about it. I have real trouble writing that F word - can't say it usually.
Still the sound advice above about medical supervision and the support of friends - particularly those here at Mudcat is the key I reckon. I'm sure you've thought long and hard on the matter so you know yourself. You've already taken a very big step.
Keep this thread going as long as it takes and the best of luck.

Subject: RE: BS: It's time for weight loss! HELP!!
From: jacqui c
Date: 07 Dec 03 - 05:54 PM

I've been on Atkins for about four months and it really suits me. I think that you have to find the right method for your own system. You do need to be exercising as well, to really make it work. Drinking lots of water also helps keep you healthy and fills you up. Medical help is useful - especially keeping an eye on your general health. I've had blood pressure and heart rate checked since starting Atkins and both are healthily low.

Support groups are great, and there's plenty of us on Mudcat to come back to when you've got the munchies or when things just get on top of you. Sometimes just knowing that other people are rooting for you can be a real positive.

Good luck - keep us posted.

Subject: RE: BS: It's time for weight loss! HELP!!
From: Gypsy
Date: 07 Dec 03 - 09:32 PM

I'll join the chorus......ATKINS. Have lost 50lbs in one year, and am never hungry. Other diets didn't work for me cuz i was starved. Now, i have to remember to eat. Same, same, read the book cover to cover, and see if it is good for you. Handsome mando player and i walk 2-4 miles a day, good time to talk, and play with the dogs. And, helps with the metabolism.

Subject: RE: BS: It's time for weight loss! HELP!!
From: Nathan in Texas
Date: 07 Dec 03 - 09:39 PM

I lost about 25 pounds and reached my "goal" on the South Beach Diet. It's somewhat similar to Atkins, but seems more reasonable - the right carbs and fats rather than no carbs and any fats (I know, that's an oversimplification of Atkins and I haven't tried Atkins), It also seems easier to maintain. I'm now eating relatively normally without gaining - 9 months after starting on South Beach.

Subject: RE: BS: It's time for weight loss! HELP!!
From: musicmick
Date: 07 Dec 03 - 10:28 PM

There are all kinds of diets and, to some extent, they are all just dandy. I tried the Atkins (I love meat and cheese and butter and such. In fact, they made me what I am, today), but I actually gained weight on it. I am an overeater. I eat until I'm full and then, I have a little dessert. How, then, have I managed to keep to the Weight Watchers program, you may well ask. I recognize my obsession and include it in my regimen. I still have my bagel and cream cheese in the morning but I scoop the bagel and go light on the cream cheese and I never know the difference. I would go nuts trying to eat "sensible" portions, so I make enormous salads and stir-frys (Vegetables have zero Weight Watchers points and just a little chicken or tuna goes a long way) and I EAT IT ALL. (Maniacal laughter in the background). I dont feel empty or resentful but, if I do, I just EAT MORE. OK, my methods are not condusive to proper diet technique and merely reinforce bad habits, but, when you weigh what I have weighed for as long as I have (And you know who you are, kids)
what works is more important than what they print in those motivational books. I have come up with some great recipes for easy to prepare, 0-5 point feasts. I will be glad to share them with anyone who can use them. Remember, there is always a way and practice beats theory every day of the week.

                      Mike Miller

Subject: RE: BS: It's time for weight loss! HELP!!
From: LilyFestre
Date: 08 Dec 03 - 11:38 AM

Hey Mike....pass on those 5-pointers please!!!! I have found some GREAT soups that are minimal on points. They are pretty easy to make and wonderful on these cold days!!!! PM me anytime....I'm a WW too!!! I love trying out new recipes so PM or post away!!!!!!!!!!! WOOO HOOOOOOOOOO!!!!!

Michelle (-about 65)

Subject: RE: BS: It's time for weight loss! HELP!!
From: Liz the Squeak
Date: 08 Dec 03 - 05:31 PM

I looked into weight watchers and found I would lose about 16 pounds immediately - trouble is they were sterling pounds and not weight pounds!

LTS

Subject: RE: BS: It's time for weight loss! HELP!!
From: musicmick
Date: 08 Dec 03 - 05:34 PM

I don't like paying either, Liz. I use the Weight Watchers book and point system but I don't go to the meetings.

Subject: RE: BS: It's time for weight loss! HELP!!
From: Sorcha
Date: 08 Dec 03 - 07:20 PM

Brett, I really, really hate to say this, but just come trade lives with me for a few months. Since about August, I have lost about 30 lbs by just basically doing nothing......stress, illness, not taking time to eat, not taking time for me....etc. I weigh 105 (7.5 stone) and I am NOT bragging. I really need to gain a bit of weight. Several folks have offered....and NO, it's not cancer, anorexia or bulima.

Subject: RE: BS: It's time for weight loss! HELP!!
From: LilyFestre
Date: 08 Dec 03 - 08:02 PM

I gladly paid the $30.00 to join Weight Watchers and hit a meeting at least once a week....it's worth EVERY CENT as far as I'm concerned! They keep me going and it's great motivation, not to mention lots of great folks I have met! If you can do it without the meetings...more power to you! :) For myself, I find them to be a wonderful resource and a bit of a lifeline!

Michelle

Subject: RE: BS: It's time for weight loss! HELP!!
From: Amos
Date: 08 Dec 03 - 08:02 PM

Well, darlin', I've got fifteen pounds here you're welcome to, just say the word! :>)

A

Subject: RE: BS: It's time for weight loss! HELP!!
From: Naemanson
Date: 09 Dec 03 - 12:20 AM

Let me start with a confession. I have not been checking this thread. Mea culpa. I have lots of excuses but they are only excuses, the same as my excuses for eating that last bit of cookie or sweet. There must be some deep seated fear of the effort or some other psychological scar that keeps me from this course of action. C'est la vie.

For those who have suggested walking, thanks, but I have to do this without that. Don't get me wrong. I love to walk. I love the feel of walking whether it's on a sidewalk or a forest trail. On a sidewalk I used to stride along, head high, senses taking in the surroundings while I reveled in the rhythm of my legs and arms swinging along. In the woods I generally walked slower, pussy footing along, looking for wildlife.

But those days are gone. My feet were the first to go. Being on them for any length of time leads to pain. The pain builds and seems to be cumulative over time. I might be able to walk for a few days but then the pain glues me to the chair and that is not an acceptable outcome.

My knees went next, just about a year ago. I fell and tore the meniscus in my left knee. In the process of repairing it the doctor informed me that the level of degenerative arthritis had reached Class 3. The scale only goes to Class 4. That explained the pain I had been experiencing.

So walking is out.

But I live on a tropical island so swimming should be available to me year round. That would be the course to follow. Now I have to get over the inertia problem.

As for diets, I know I need to balance my diet and work using smaller portions. That is where the support group comes in with menu selections and proper portion sizes. I try to stay away from the fad diets. However, it seems Atkins has got the legs to keep going. I guess I need to find and read the book. I tried the Fit Or Fat diet and lost a bunch of weight a while back (1994) but then I was going through separation and divorce and walking two to three miles every evening. Would that I could walk again…

Some of you suggest small steps, easy goals to attain. Being as how I have at least 150 pounds to lose that seems, on the surface, ludicrous.

As for the cheerleading section, with the exception of my co-workers, you are it. I have almost nobody else here to fill that role.

For those who have suggested Weight Watchers, there are no WW organizations on the island.

To Susan who wrote, "Brett, how on earth are you going to set aside your advice-rejection habit to really pay attention to input???? :~)" all I can say is this format lets me pick and choose what sounds right and what doesn't. Your approach sounds right but we are back to the inertia problem. And there is only one person who can do something about that and that is me.

Oh, and Susan, jogging in the water here is doable but the sea floor is irregular and there is always the potential of stepping on a stone fish. But there is a lovely swimming area at Gab Gab Beach. I just need to get my butt down there and use it.

Available foods – This could be a problem on Guam. There are few fresh vegetables. There is limited choice on fruit too. The food of choice for many people here is Spam (We got rid of the meat and kept the fat!). I used to eat salads but always used too much dressing. I've never been a big fan of veggies anyway.

Hmm, Sorcha, you are just being mean now! *grin* There was a woman who joined us at lunch the other day, ate two cookies, and commented how much she likes junk food. She is in her mid forties (I guess) and tiny. She's a little bit of a person. We immediately declared her persona non grata.

So, I am now at the dithering stage of trying to decide what to do or how to proceed. Sins, sign me up for that support group, thread, or whatever. I could use the help.

Subject: RE: BS: It's time for weight loss! HELP!!
From: Sorcha
Date: 09 Dec 03 - 12:35 AM

I am really sorry Nameseson...it's just me...but Susan is right. You need to be heathly before you can lose weight....I cna't really help it that I can lose weight by thinking about it....I really wish I could accept some of the offers of a few pounds I have been given...

Subject: RE: BS: It's time for weight loss! HELP!!
From: Naemanson
Date: 09 Dec 03 - 06:23 AM

Well, I have 150 pounds extra. You can have all you want to cut off. Don't worry about it. This is just another example of how unfair the world can be.

Subject: RE: BS: It's time for weight loss! HELP!!
From: GUEST
Date: 09 Dec 03 - 06:59 AM

Being that I don't know much at all about Guam...I have a question. Are you able to get frozen veggies at the store versus fresh? Also, look up chair exercises on the net.....they are specifically designed for folks that can't exercise on their feet. I also had about 150 pounds to lose. I have lost about a third of that WITHOUT tons of strenuous exercise. I couldn't exercise at first for a few reasons. I had a virus in my heart which led to congestive heart failure. Even with that managed, it was still difficult for me to move about much and not be really winded.

I know there are some who feel that you have to be a healthy at your current weight, but are you? If exercising much is honestly too hard for you right now (which it may be and I totally can understand where you are coming from), start with your food choices. What goes in your body is what is sustaining your life and also your quality of life. If you put junk in....guess what you are going to end up with?

Certainly ALL the choices are yours. I don't mean to hawk one diet over another. It's just that after multiple diets, the Weight Watchers plan works for me. I wish that success for you in whatever way you can get there. If they have no meetings where you are, try the program online. They have chat rooms, boards to post, all the point listings, recipes, tips, etc.

Whatever your choice, I KNOW you can do it and I wish you the very best!

Michelle

Subject: RE: BS: It's time for weight loss! HELP!!
From: wysiwyg
Date: 09 Dec 03 - 09:53 AM

Brett,

It's actually like this-- and remember, I am not being theoretical; I've proved that this is how it IS-- "small goals" just means recognizing that you will gain health one small point at a time and lose weight one calorie at a time. It just means making the goals fit the physiology (and the attention span that is handle-able).

It boils down to this. Do you want to be well? If you do, then you want it more than you want everything and anything else, including any pre-conceived notions about how hard or scary of humiliating or sludgy it will be. Do you want to be well, or do you want to keep hold of everything you thought you knew, that has allowed you to get to where you are now? Some of these things helped you survive how things have been for you, so these are VERY hard to let go of..... but smart as they were at the time, they've just gotten obsolete, is the truth.... they WERE smart at the time! But now they aren't enough.

Do you really want to be well, or do you want something else even more? It took me a long time to be able to answer, YES, I want to be well, and I will surrender anything else I want, to get that thing.


As far as the inertia, I started by playing little games with myself. The pool was a bit of a piece away from home. (Heck, I was having trouble even getting dressed enough to go check the mailbox 20 feet from the door. Brett, I had not been able to stand up in the shower long enough to even rinse off, more than twice a week. Anyway, that was how it had been, and now I was doing better with that.) I'd start by being willing to just go out to the car. ("Maybe I'll feel like getting in.") Then it would be "Maybe I'll go for a drive-- a drive-thru Coke would be great (big luxury)."

Fast forwarding through several weeks' time: "Why not drive over to town?" ("Hey, waiddaminnit-- you tricking me? The damn pool's s'posed to be right over there.") "Maybe I'll go check out how hard it is to find the damn pool, today." "Maybe now that I found the building last week, this might be a good day to look around inside." Then I found out the handicap entrance made for the longest possible trip through the buildiing. I quailed, and went home in tears, knowing I could NOT do that walk.

So the next trip, I added heavy-duty-support shoes and took the elevator down to see how long that hall really would be. It WAS very long; it's a big building. But it had benches every 20 feet.

Eventually I got to the locker room and went in for a look. Another impossibly-long concrete floor, meat-locker cold, and all open-to-view changing areas. Wait-- bathrooms, OK.

The attitude I took was that even going outside was better than I had been able to do, and each day I did it, at least that part got easier. I told myself, "I promise--- I will take you home the minute you ask me to." No pushing allowed, only curiosity.

Now, these problems were not all caused by the weight and I know yours are not, either. I had been battling a debilitating spiral of illness for some time, and almost died. So these were all small steps taken in survival mode, once I had started to solve the health issues to where I thought I might have a chance of getting fitter. Not fit-- but fitter.

When I think about the large goals I freak right out. But that's not where the battle is. The battle is the length and depth of memories about how it has been-- all the things I really could not do, that still tell me I can't do anything now. So it's a game-- what new thing will I discover, today, that I can actually do, that I thought I could not do?

The small goals and successes lead you to a state of being able to be more realistic about the medium-size goals, and those successes start to pile up too. THEN you can hypothesize about the larger goals. The payoff is that once you get moving, however you can, you get to the medium-size goals much faster than you think you will, because at the time you set those goals, you thought you could do so little. So there are nice little surprises. I still remember the day this walking corpse of a woman (so I saw myself, realistically and being honest about it) had achieved the target heart rate of a healthy 65 year old woman. Dang! Fat people is s'posed to die of heart attacks! But now I was on the chart posted at the pool. I had not been on the chart, a 50 year old woman sicker than an 80-year old! Well I surprised myself with my next thought-- hey, I can lose 15 years a lot easier than I think I can lose XXX pounds (it's more than 150 BTW). And I have. I have a target heart rate now much closer to my age-appropriate range, and it's only been a year since I was at the 65 year range!

The inner voice has to add this: "Yeah, big guy, I know you can't do shit. How about if you just go see how weak you are, go on, go out there and see how bad the access to the beach will be, and how scary it will be to get out there. Go scare yourself some more." You know, you can always just sit down when you get there and sing some shanties and watch the waves. Rest assured, tho, a day will come when you decide to go see how vertical aquatics differs from swimming.

If you are really ready-- and your thread title says that on that one day, for a moment, you knew that you were-- then you will create solutions to what is scary or difficult or seems impossible. Ya just gotta go have a little look and see if it feels as bad as you think it will.

Stay vertical in the water, now, and let me know what happens.

~Susan

Subject: RE: BS: It's time for weight loss! HELP!!
From: SINSULL
Date: 09 Dec 03 - 10:27 AM

First, beating yourself over the head about 150 lbs is pointless. Start with a workable goal. "I will lose 20 lbs." Then a simple workable plan on how to do it, AND DO NOT SET DATE FOR LOSING 20 POUNDS! Bodies work differently ansd you will be setting yourself up for failure.

Lets pick a time for a chat room based on EST and come up with a support system.

One last thought, Brett. Let's say you give it a try and only lose 30 lbs> - would that be bad?

According to my doctor, a 10% loss of excess weight can reduce your chances of a heart attack by 50%. Imagine: 30lbs less stress on those knees and toes. 30# less chub around the face.

Love yourself Brett. You really are pretty specil.

Subject: RE: BS: It's time for weight loss! HELP!!
From: LilyFestre
Date: 09 Dec 03 - 12:41 PM

**********Clapping and nodding in agreement with Sinsull and Susan*********

Those small baby steps add up to the entire world!!!!!!!!!!!!!!

Michelle

Subject: RE: BS: It's time for weight loss! HELP!!
From: wysiwyg
Date: 09 Dec 03 - 12:55 PM

Another reason not to start with the 150 and work backwards to what to do now, as you would in a strategic planning process where the goal comes before the action planning-- it's a practical reality that you simply do not know enough right now to envision what the action-plan steps might be. There is so much you will learn, either through experience or through research (or both), about physiologies of exercise and nutrition-- you HAVE to plan and act as you go because even if you knew it ALL, each body is different. You have to do it in partnership with your bod, based on what it tells you, not what you tell IT. See? It's a relationship, between body and brain. Not a smarmy self-esteem thing, but a partnership between two halves of a whole that, right now, are divided somewhat from one another. You have to learn how to know when your body is telling you someting smart or something dumb and stuck from the past.

~S~

Subject: RE: BS: It's time for weight loss! HELP!!
From: Naemanson
Date: 10 Dec 03 - 12:31 AM

Good words! I am listening.

I went to the doctor today. I am cleared for take off. Blood pressure is 130/90. Not off the chart but not good either. Their scales only go up to 350 so I don't have a clue how much I weigh. 350+ I guess. Blood tests are ongoing.

I have to go up to KMart this evening to get my prescriptions filled. I will stop by a book store to find a copy of the Atkins diet. I'd like to evaluate it, read about it, and see what it holds before I commit.

Subject: RE: BS: It's time for weight loss! HELP!!
From: mack/misophist
Date: 10 Dec 03 - 01:02 AM

It's no fun, but it's do-able. A year ago I weighed 342 lbs. Right now, I weigh 258.

Subject: RE: BS: It's time for weight loss! HELP!!
From: open mike
Date: 10 Dec 03 - 10:37 AM

slim fast might help...
try it sometimes instead of a meal.
they make "candy bars" too.

Subject: RE: BS: It's time for weight loss! HELP!!
From: GUEST,MMario
Date: 10 Dec 03 - 10:53 AM

There are several variations on the atkins diet - Carb-addicts; Protien Power, etc.

Various methods suit various people better. The last couple years I have been shrinking - slowly - but I am shrinking rather then expanding.

Subject: RE: BS: It's time for weight loss! HELP!!
From: GUEST,sinsull
Date: 10 Dec 03 - 11:27 AM

If you want to keep track of the WHOLE picture, use a ribbo and take some measurements. Cut it to the measurement ans tack it somewhere as a reminder. Once a month (NOT MORE OFTEN) wrap it around yourself and cut off the excess. Burn it if you like or tack that on the refrigerator.
SINS, home Friday

Subject: RE: BS: It's time for weight loss! HELP!!
From: mg
Date: 10 Dec 03 - 03:24 PM

good idea about the ribbon...Also, can you next time you go to the doctor, and hopefully you go frequently for blood tests etc..can you ask to have your insulin checked. It is really important to do this and they probably will hem and haw and say it is not necessary and they can't etc...but try anyway. You then compare that number to your blood sugar number and you get an idea of how insulin resistant you are...and essentially probably perhaps what stage of diabetes you are in...and the thinking is coming around that the process of packing on weight and being diabetic is one and the same..it just take 20 years of being overweight for it to show up in the blood.... mg

Subject: RE: BS: It's time for weight loss! HELP!!
From: SINSULL
Date: 10 Dec 03 - 04:31 PM

Hey Brett. Congratulation on taking the first step. That is usually the hardest.

Subject: RE: BS: It's time for weight loss! HELP!!
From: Naemanson
Date: 10 Dec 03 - 06:26 PM

I love the ribbon idea. I wonder if my refrigerator is tall enough?

I found the Atkins book. I would think by now it would be available in paperback. I'd have gone shopping for it but our choices are limited here on Guam. I'll start reading tonight. I hope it's palatable...

Subject: RE: BS: It's time for weight loss! HELP!!
From: Dani
Date: 10 Dec 03 - 08:47 PM

For getting moving IN the house, I highly recommend Susan Powter's exercise video. She's got more than one (Trailer Park Yoga?) but the old one I have was very encouraging to someone unaccustomed to exercise! I'm not one to do videos or classes, but I found this in a thrift shop, watched and cracked up. Then I exercised. She's completely insane, but her video and books are full of common sense about food and fat and bodies and diet and exercise. If you PM me your address, I'd be happy to send them on to you!

Dani