This is not just another fashion food book - filling libraries, bookstores, and the Internet, but the true story of how I lost 150 pounds in about 14 months (and I lost pounds). The story, I believe anyone who can walk, will benefit from it.
First, let me support you a little bit and explain how a middle-aged man 0 ″ with a medium to large frame weighs 335 pounds. Well, it wasn't hard and it seemed to take that long. I ate a lot of fast food, burgers, and a little exercise within a few years. Do you sound familiar? In my 30's and 40's, I was very active in scuba diving and was in my own business. Then all of a sudden, my job changed into an eight-hour computer program (and I still do), instead of a busy builder and architect.
Growing up there was a decrease in my body function (now I am 54 years old), which is accompanied by the work of sitting and eating fatty burgers and other high-calorie foods. The worst was to eat too much before going to bed. It did not take me long to regain my weight at 335 pounds. I blew like a big fat whale and my big belly hanging over my belt. I had to buy 3X shirts and 50 ″ pants at the waist to go with my quantity. I looked and felt very sad.
The time came when I finally said enough was enough! I did not feel well, I was out of breath all the time, and I could not even go up the stairs to the room. I went out and bought a nice digital bathroom scale and weighed myself the next morning again after using the bathroom). The maximum limit on the scale was 330 pounds. The scale gave me an error message (big fat money E). That meant that I weighed over 300 pounds [330 kg]! Oh my God, I thought! It will not be! That morning, I weighed myself at work on the ship's scale. I weighed almost 150 pounds [340 kg] fully clothed again after breakfast. That meant my actual morning weight was about 335 or more.
Steps I can take to lose pounds ...
I knew I didn't want (or could not afford) to buy expensive exercise equipment. And I didn't want to spend a lot of money to join a health club. There had to be a better way. I did some research online on aerobics and metabolism and concluded that the answer to my weight problem was to increase my weight by exercising, and by changing my eating habits. The strongest definition of aerobic is "oxygen". The body uses oxygen to burn fuel. Aerobic exercise improves the body's oxygen consumption and burns fuel more efficiently. I learned that aerobic exercise (such as a brisk walk for 20 minutes or more without stopping), will improve digestion (perhaps up to a few hours), even after you have stopped exercising. This is one of the additional benefits of aerobics.
I would encourage everyone who reads, to search the Internet for "metabolism" and "aerobics". There is more information out there than I can put here, or what I need. Information is very accessible - I don't need to rename the tire.
After being annoyed when my new digital bathroom scale was “Tilt”, this is what I did ...
1. I create a spreadsheet on my home computer so I can track and record my weight every Saturday morning (you can choose any day you wish, as long as you are consistent when measuring yourself). Once a week is much better.
2. I researched online about weight loss and learned about metabolism, aerobics, and aerobic exercise (and how it affects the body and calories). I figured I should be about 180-185 pounds in height with my frame, so I adjusted my daily calorie intake to that weight. There is no special diet we can talk about, only calorie preparation, although I try and eat healthy food most of the time.
3. I have invested in a good pair of hiking boots. This is critical!
4. I weighed one mile (using my car's odometer), and then set a time limit on how long it took me to travel one mile at a fast speed (the fast speed that meant moving fast enough to raise my heart rate and breathing rate). It took me 20 minutes to walk one mile. The 20-minute walk is not very fast, but it is fast enough for a person weighing 335 pounds. And 20 minutes is a short exercise time so exercise can be beneficial for the heart. My course was nothing more than local roads. Partly homes and apartments, and part of businesses.
5. I traveled one mile a day, every day for about the first month (20 minutes after dinner). I saw my energy level increase and I felt better. About 10 days later, my digital bathroom scale began to give me a number instead of E's big error message. Guaranteed progress!
6. In the second month I increased my distance to one and a half miles a day (or a 30-minute walk after dinner). The pain in my legs gradually disappeared.
7. I continued with this pattern of increasing distance by half a mile until I reached six miles a day (by doing three miles before work and three miles after work). Six miles a day can be extreme, so you may want to adjust your mobility accordingly. But it worked for me, and it got to the point where I could walk about two miles [3 km] without breaking a sweat. Pounds melted!
8. After I lost about 100 pounds, I went back four miles a day (two before work and two after work). I travel miles quickly again, about 17 minutes).
9. After 14 months, I weighed 185 pounds [185 kg] and that was clearly where my body wanted to be. I continue to walk four miles daily, watch my daily calorie intake, and stabilize at 185 pounds.
Do I still eat a large bag of sugary butter and ice cream just once? OH YES! I love those things! But I weigh myself religiously every Saturday morning and my weight seems happy and stable as we reach 185. I do not limit myself to foods that I enjoy, but I have learned what, when, and how much I can eat and not get. . One has to try and adjust accordingly.
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