Posted on Feb 8, 2018
My goal is to safely lose 45 LBS and keep it off. What can I do since running is out of the question and I can't drive to the gym?
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Posted 8 y ago
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Proper diet is the big one. Proper sleep helps as well. Try not to drink anything that isn't water. Too many beverages have a lot of additives and those are a lot of calories that adds up over time. If running is out of the question, how about walking? Even a little extra movement can go a long way. Then there's body weight exercises. You want to lose weight, well one way is to use your weight against you. Build up those muscles to help burn unwanted fat.
Just remember... you don't need a gym membership to work out. Everyday objects can get you where you want to be. 1 gallon of milk weighs 8 1/2 pounds. When you're done lifting 1 gallon, move on to 2 and that's 17 pounds. Think outside the box and get creative. Good luck.
Just remember... you don't need a gym membership to work out. Everyday objects can get you where you want to be. 1 gallon of milk weighs 8 1/2 pounds. When you're done lifting 1 gallon, move on to 2 and that's 17 pounds. Think outside the box and get creative. Good luck.
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I was going to make a post about this. I lost 30 lbs (over the holidays no less). All I did was switch up when I ate, no crazy food, no new exercise, just changed the time that I ate. I have always eaten a smaller breakfast, a snack at lunch and then a heavy dinner. Every other day, I would switch it up, and have a heavy breakfast, snack at lunch and a light dinner. The next day, I would go back to smaller breakfast, snack and bigger dinner. FOr some reason, I lost weight, and have kept it off, without adding exercise. I am guessing it is the same principle as muscle confusion...
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PFC Pamala (Hall ) Foster
What time at night did you stop eating and only drinking water? Stopped sodas and drinking green tea with honey and ginseng throughout the day. Trying to stop the sweets too and junk food, but salad is dull if everyday. Can't remember how I did it for Basic training and I want to do it safely cause I lost so much-DS thought I was going Anorexic and a SGT at my first Duty Station told me to lose 20 and I was 115 and another told me gain 15 and then another called me at 120 a FAT PIG...almost went into a starvation diet til I was caught by Mess SGT not eating for 2 days (I ate, but just enough to keep from passing out).
You guessed it-scared of going extreme to lose it.
You guessed it-scared of going extreme to lose it.
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LT Brad McInnis
I usually eat dinner at 1800-1900. I also had a bag of popcorn at night watching TV. Still drink sodas, and water. The only thing I changed was when I ate a big meal. Cycling seemed to help. It was the only change I made.
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Replace all soda or soft drinks / beer with water. Reduce your portion sizes, stop eating before you feel full, take a multi-vitamin each day, start replacing high calorie foods with low calorie but keep the nutrition. Good example is breakfest cereal........most are loaded with sugar and calories. Replace with two packets of 110 Calorie Quaker Instant Oatmeal. Very filling and nutricious and cuts your Breakfest calories probably by 250 or more. Skip the Orange Juice unless it is freshly squeezed and only has natural sugar and replace with an Orange that you have to peel. Lunch, 1 Tuna Salad Sandwich with a side salad of sliced fruits and vegetables. Dinner, will leave to your imagination but keep watching your caloric intake without sacrificing on the Nutrition. The Multi-Vitamin will help balance things out.
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Suspended Profile
You can’t outrun a poor diet. Look up Banting AKA LCHF.
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Examine your eating habits. Examine you activity levels. Diet and activity level should not be considered as stand alone items in weight management.
A diet with which you cannot live AND enjoy for the rest of your life is not a fix! In the long run it is detrimental. If you are eating a well balanced diet, portion control is the dietary answer. If you enjoy calorie dense, nutrient poor foods (Sweets and processed carbohydrates like bread, cake, etc.) keep eating them. But know the different satiety (satiation) mechanisms (stomach distension, blood sugar levels and cycles, chewing satisfaction, meal duration and rate of food consumption) and organize your eating to make those mechanism work for you instead of against you.
_In general stick to whole foods
_Start every meal with a portion of fresh fruit, They will quickly bring up blood sugar levels without the spike and crash of sweets and processed carbohydrates.
_the second course should be a warm beverage, homemade broths low in sodium are good, or tea. This is a good place to include thermogenic spices in your diet; Ginger, Cumin, Cayenne, Cinnamon, etc. etc. Thermogenic spices can elevate your metabolic rate for 1-4 hours after consuming them by 5%-20%. Some also affect how efficiently foods are digested and the rate of nutrient absorption, fat storage, and stored fat metabolization.
_the third course should be uncooked high fiber, low calorie density vegetables. Cucumbers, Broccoli, Radishes, Carrots, Caulflower etc.; the crunchy stuff. These should be eaten with a minimum or better yet no store bought dressings. Almost all of them ad excess sugars to increase shelf life and enhance flavor. I like Apple cider vinegar with a dash of orange juice and some spices
_the fourth course should be a leafy green salad. Use the following acronym G-BOMBS. G - leafy greens, B - beans (red, kidney, black, etc.). O- Onions, M-Mushrooms (fresh is better than canned) B - Berries, S Seeds (sunflower, pumpkin (pepitas)
_The fifth course should be your entrée if you are eating a piece of meat it should be roughly the same as the size of your three middle fingers or one ounce per 25 pounds of ideal weight. If it is a casserole or some dish that has many ingredients the serving size should be about the size of your hand from wrist to first knuckles, minus the thumb.
_ the final course should be a warm sweet beverage . Many artificial sweeteners actually increase appetite and cravings. Go for small quantities of natural sweeteners like honey, orange juice (fresh squeezed)
_Wait 5 minute between courses. It gives your body a chance to tell your brain you've had enough. Whatever you don't eat can be eaten without penalty anytime before the next meal.
_Space meals between 5-6 hours apart if possible, no more than 7 hours. If you get hungry in between, eat small portions rich in protein and natural fats, (hard boiled eggs, a tablespoon of sunflower seeds. or unsalted almonds) and a portion of fruit and 1/2 cup of whole milk. in-homogenized goats milk if you can get it. Goats milk is somewhat naturally homogenized. mechanical homogenizing greatly increases the body's ability to digest and store milk fats.
_If sweets are your weakness, indulge that weakness, BUT ONLY ONCE A WEEK. I love strawberry ice cream. I cannot give it up forever, but I can give it up for six days if I can have a 1/2 cup on Friday night.
_Limit activities that distract you from the eating experience. No TV, even if its just a quick snack
Activity levels
Three or four hours of low level constant movement are much better than 20-30 minutes of high intensity activity. If yo are a TV watcher, walk in place during commercials. If you have a DVR walk one lap around the yard or up and won a flight of stairs. Every time there is a scene location change stand up and sit down 5 times. My wife and I like to dance but it's a train wreck, so we do it at home for an hour every evening. But we also dance while we do house chores. They take longer, but they are not so onerous. And it make the grandkids laugh uproariously. Find one or two low intensity long duration (2-4 hours )activities that you like to do and try to do them one a week. Mt wife loves to go to yard sales,rummage sales, and flea markets. All week she looks for the right combination that makes sense to walk from one to the next. She rarely buys anything but she gets in a good long workout. I got rid of a lot of labor saving devices. I use a manually powered push mower to mow the lawn, I am a goat farmer and have a skidster, but I usually use a manure fork and wheelbarrow the manure to the manure pile. I only use the skidster to turn the compost bins (12'x16'x4'). I don't use an ATV to retrieve the goats from remote pastures for milking, its me and my herd dogs. What labor savings devices can you give up and make the chore enjoyable or at least useful exercise.?
A diet with which you cannot live AND enjoy for the rest of your life is not a fix! In the long run it is detrimental. If you are eating a well balanced diet, portion control is the dietary answer. If you enjoy calorie dense, nutrient poor foods (Sweets and processed carbohydrates like bread, cake, etc.) keep eating them. But know the different satiety (satiation) mechanisms (stomach distension, blood sugar levels and cycles, chewing satisfaction, meal duration and rate of food consumption) and organize your eating to make those mechanism work for you instead of against you.
_In general stick to whole foods
_Start every meal with a portion of fresh fruit, They will quickly bring up blood sugar levels without the spike and crash of sweets and processed carbohydrates.
_the second course should be a warm beverage, homemade broths low in sodium are good, or tea. This is a good place to include thermogenic spices in your diet; Ginger, Cumin, Cayenne, Cinnamon, etc. etc. Thermogenic spices can elevate your metabolic rate for 1-4 hours after consuming them by 5%-20%. Some also affect how efficiently foods are digested and the rate of nutrient absorption, fat storage, and stored fat metabolization.
_the third course should be uncooked high fiber, low calorie density vegetables. Cucumbers, Broccoli, Radishes, Carrots, Caulflower etc.; the crunchy stuff. These should be eaten with a minimum or better yet no store bought dressings. Almost all of them ad excess sugars to increase shelf life and enhance flavor. I like Apple cider vinegar with a dash of orange juice and some spices
_the fourth course should be a leafy green salad. Use the following acronym G-BOMBS. G - leafy greens, B - beans (red, kidney, black, etc.). O- Onions, M-Mushrooms (fresh is better than canned) B - Berries, S Seeds (sunflower, pumpkin (pepitas)
_The fifth course should be your entrée if you are eating a piece of meat it should be roughly the same as the size of your three middle fingers or one ounce per 25 pounds of ideal weight. If it is a casserole or some dish that has many ingredients the serving size should be about the size of your hand from wrist to first knuckles, minus the thumb.
_ the final course should be a warm sweet beverage . Many artificial sweeteners actually increase appetite and cravings. Go for small quantities of natural sweeteners like honey, orange juice (fresh squeezed)
_Wait 5 minute between courses. It gives your body a chance to tell your brain you've had enough. Whatever you don't eat can be eaten without penalty anytime before the next meal.
_Space meals between 5-6 hours apart if possible, no more than 7 hours. If you get hungry in between, eat small portions rich in protein and natural fats, (hard boiled eggs, a tablespoon of sunflower seeds. or unsalted almonds) and a portion of fruit and 1/2 cup of whole milk. in-homogenized goats milk if you can get it. Goats milk is somewhat naturally homogenized. mechanical homogenizing greatly increases the body's ability to digest and store milk fats.
_If sweets are your weakness, indulge that weakness, BUT ONLY ONCE A WEEK. I love strawberry ice cream. I cannot give it up forever, but I can give it up for six days if I can have a 1/2 cup on Friday night.
_Limit activities that distract you from the eating experience. No TV, even if its just a quick snack
Activity levels
Three or four hours of low level constant movement are much better than 20-30 minutes of high intensity activity. If yo are a TV watcher, walk in place during commercials. If you have a DVR walk one lap around the yard or up and won a flight of stairs. Every time there is a scene location change stand up and sit down 5 times. My wife and I like to dance but it's a train wreck, so we do it at home for an hour every evening. But we also dance while we do house chores. They take longer, but they are not so onerous. And it make the grandkids laugh uproariously. Find one or two low intensity long duration (2-4 hours )activities that you like to do and try to do them one a week. Mt wife loves to go to yard sales,rummage sales, and flea markets. All week she looks for the right combination that makes sense to walk from one to the next. She rarely buys anything but she gets in a good long workout. I got rid of a lot of labor saving devices. I use a manually powered push mower to mow the lawn, I am a goat farmer and have a skidster, but I usually use a manure fork and wheelbarrow the manure to the manure pile. I only use the skidster to turn the compost bins (12'x16'x4'). I don't use an ATV to retrieve the goats from remote pastures for milking, its me and my herd dogs. What labor savings devices can you give up and make the chore enjoyable or at least useful exercise.?
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Ever see video of liposuction, they use a tube and suck out fat, looks like it works. When people are older too the fat stores itself in places that are difficult to get rid of
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A Schwinn AIr Dyne exercise bike will take that weight off and keep it off. Good Luck to you! Goals are important too!
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Do you have a bike? Start slow, but it will take off the weight.
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