Losing weight in 2003?????

“We can lighten up!!

Ok, I've seen some people say there should be a thread about losing weight.

Well, here it is. Come here to tell your goals, cry, get support, and crow your victories.

I'm taking part (started last Monday) in a program called "Lighten Up Iowa," which is running all across the state and lasts through June 30.

It is being supplemented with a local program in my community called "On the Move," which was modeled after efforts in another community and weight loss programs.

There was a meeting last Monday night and 300 people were there on teams. Yes, they are doing the team thing, plus once-a-week meetings for the first eight weeks.

This program is not specifically about weight loss, but changing eating habits, drinking tons of water, and exercising more.

We keep track of points each day. The most you can get would be for the following three things:

1. Up to 15,000 steps (we have pedometers)or 45 mintues of exercise (1 point for each thousand steps or 3 minutes)

2. 1 point each for up to SIX 8-oz. glasses of water.

3. One point each for up to five servings of vegetables and fruits.

We got a journal to keep track of all this stuff in. At the meetings, we hear from health professionals, motivational stuff, etc. We also got a three-ring binder of all kinds of exercise and dieting info, as well as healthy recipes.

OK (confessional time)I didn't max out points this week. I am still eating lots of junk, but am getting all the veggies and fruits in.

I think the underlying idea is that pretty soon the good habits will stick and the bad will wear off. Like, I'm already full with good stuff when I need that chocoholic fix. I hope soon that being full already is enough and that I will lay off the chocolate.

And NO, I'm not gonna tell you what I weigh. But YEAH, I SURE DO KNOW!! lol

I challenge the rest of you who'd like to lose weight!!”

“I gained some weight over the last couple of years that I'm not too happy about. I'm going to try to glide back down under 220 from my current 247. I'll keep you posted. I'll do it mostly through watching calories and regular exercise.

I'd love to call it a lifestyle change, but I think the lifestyle will be after the weight is lost and I maintain.

Reasons to lose weight:
Health
Knees
Looks
Activity Level
Mileage

I use an Excel model to track caloric intake and exercise and I use a trend vs actual vs goal on a graph. It's a lot but it's part of the ritual that keeps me focused.”

“Well, you can add me to this list. I would like to lose 50 lbs. I started last Monday and have cut out the fast food breakfast and lunch. I will be looking into joining a gym this week to get some excerise or will start walking in the evening a couple days of the week. This is a start and that is what matters right now.”

“congratulations on the decision everyone.
ewker, i lost 55 pounds last year. you can do it.
BUT, i don't think walking a couple days a week is gonna do it. you have to do 45-60 minutes of cardio 5 times a week. well, i guess you don't have to, but that's the conclusion ive come to.
im not talking about pushing it hard for that long, but your body doesn't even dip into fat stores until approximately 20 minutes of exercise. then after that, you're not getting your energy from only fat, you're still burning carbs.
it takes so much time and effort. but, it's very rewarding, and is fun once you adjust.
when i first started i tried to change one thing at a time. eating at night was one of the first things i dropped. then i worked myself off of chicken fingers and cheese fries 3 times a week(my absolute favorite.)
weight lifting will help a lot, too, even if just with light weights. just activating the muscles will make them grow, which will make them burn more fat, even when you're not doing anything.
another thing i found to be very important is don't try too hard. it's better to eat a bad meal or skip a workout once in a while than to get burnt out. when you get burnt out you temporarily lose focus on your goal and end up creating that much more work for yourself in the end.
also, make smaller goals for yourself keeping the overall goal in mind. it'd be hard to stay focused on your goal when it's so far away at first. focus on smaller goals that lead to the larger goal.
ok, i'll come back and add more later, right now im tired, but i do have a lot to say, being as im in the middle of a pretty big weight loss.”

“Were twinsies Big Coop...I tip the scale at right around 245-250..My goal is to lose fat not just weight..I also would like to back into the 220's...I have a decent amount of muscle..so weight isn't a huge concern...My goal is to be in the best shape of my life on my 30th birthday(Aug 18)...Right now I'm lifting 3 days a week and doing cardio 2...once I feel good with my base I'm going to transition to more cardio..less weights....I think we should post before pics...and after..you know..for accountability..and for fun...who's ballsy enough to do it????? CMON!!”

“I'm with y'all. I'm not concentrating on losing weight, but changing the shape of my body. I have started to eat a good breakfast every day, gave up snack before bed, and am getting to the gym at least 3x a week. I do 30 minutes of cardio, and then lift weights.

I wanted to lose 10 lbs while training for the big Avon 60 mile walk, but didn't end up losing anything. Actually gained a bit, but I'm telling myself that was muscle. I'm pretty sure that's all turned to fat since June, though. :)

I need you guys to keep me honest about getting to the gym. Its easy to skip out on that. Now that school has started 4 nights a week on top of working full time, its going to be really, really tough.”

“I'm dieting now. I'm doing the Atkins diet because it helped me lose weight before. I'm already doing the exercise part, but too many high-sugar snacks have been my problem.”

“Smiley, I'd like to start taking longer walks on weekends again, maybe twice a month at least. How 'bout you? Eight miles at least?

I'm in for ten pounds. Twenty would be better but unrealistic. Can't rush these things too much, it all just comes right back.

More excercise is called for in my program. I need to get a regular habit with it.”

“I'll join you folks on this thread. I've already posted too much moaning and groaning about weight on this board, so I will simply say that I am trying to eat more veggies and soy and exercise everyday. I want to be stronger, have more energy and get a lot leaner.”

“Sass, that'd be great. Should we start this weekend?”

“Does coffee count as water? I just finished drinking 2.5 points worth. Exercise? What counts and what doen't? Like three round trips on my bicycle to the laundryroom this morning? Hmmmmmmm. I'll have to schedule my activities to get the maximum number of points each day.

««

grinning

»»

Two hours of aikijutsu tonight should give me 15 points. But I still plan to work out twice today, once during the day and, again before aikijutsu, for a warm-up.

How 'bout my daily games at the Golden Cue? I do a lot of walking around the table.

Do we have to attend meetings in Iowa to be in this program? LOL

Laugh, if you like, but I am a serious weight loser and some of my questions are legitimate.”

“Loosing weight was the first jones I kicked about 5 years ago. WhenI got married, I weighed in at a portley 210 pounds. Over the course of the following year, I lost 40 lbs, but I have since put about 5 back. I cut out the fast food (which helped big time!) and only eat the right serving sizes of food. I find that today, there is too much "Super Sized" stuff that we have to choose from. Nothing wrong with getting a Big Gulp, just don't chase it with a Big Mac, King Sized Fries, 20 piece McNugget and then stop by the ice cream store on the way home. :)

Good Luck to all of you! It is hard and I wish strength for you. I'd be in for loosing 10 lbs.....”

“Cool thread, good luck to you all!!! :-)”

“Here's some more info on the program, followed by a link or two:

Lighten Up Iowa Weigh-In To Be Held at Capitol Ro“tun”da
AMES, Iowa (Dec. 30) – After a successful pilot program last year, more than 500 teams are expected to compete in Lighten Up Iowa when the program goes statewide on Jan. 6.

A ceremonial weigh-in (where the entire team simultaneously stands on a scale) will take place in the rotunda of the state capitol building at 10 a.m. on Jan. 6. Teams that are slated to attend the weigh-in include a squad from Governor Vilsack’s office, additional state employees and corporate staff members from the Central Iowa area. The weigh-in is optional, although teams must submit an “honor” weight by Jan. 6.

Lighten Up Iowa is a five-month program that encourages Iowans to change their lifestyles by developing healthy activity and eating habits. Participants can compete in two categories: weight loss or accumulated activity.

“We had tremendous success last year in our pilot program, which reinforced the fact that Iowa needs this program,” Iowa Games Executive Director Jim Hallihan said. “We feel Lighten Up Iowa will not only change the unhealthy habits of people, it will change the shape of our state.”

Iowans are encouraged to form teams (up to ten people) and then record their weight or mileage throughout the five-month program. Reinforcement for teams will be provided in weekly emails to each team captain that will include healthy eating and activity tips. Teams also will be able to track their progress via the internet at www.lightenupiowa.org.

Participants pay an entry fee of $10 each, which includes a training t-shirt, weekly tips and entrance into the volkswalk at the 2003 Summer Iowa Games. The top three teams in both divisions will be recognized at the opening ceremony of the 2003 Summer Iowa Games.

In the pilot program last year, 140 teams collectively lost more than three tons of weight.

Lighten Up Iowa is presented by the Iowa Games and supported by the Iowa Department of Public Health and Iowa State University Extension.

**Our program is a little different from that. I don't know that we are in the statewide competition, but maybe we are.

Lighten Up Iowa website (although there's not much info up so far)

Here's a story on the local program from the local newspaper:

Dr. Brian Dougan is straightforward about the consequences of not taking care of yourself.

Over 400,000 smokers will die this year. That's 1,100 a day.
Over 300,000 people this year will die as a result of obesity.
Twenty-two million children under the age of five in the United States are overweight. Over the last three decades, the number of overweight children has doubled.
From 1991-98, obesity in women has increased by 50 percent. During that time, obesity in men has almost doubled.

"When you think about the tremendous loss of life and suffering related to these factors, it's just mind boggling," said Dougan.

The good news, he said, is it is largely preventable.

Dougan, an internal medicine physician at Decorah Clinic-Mayo Health System, is the featured speaker at the inaugural meeting of "On the Move," an area wellness initiative, Monday night, Jan. 6.

"On the Move" is the local initiative of the statewide "Lighten Up Iowa" program, which also gets under way this week.

A joint venture developed by a coalition of healthcare providers, educators and individuals, "On the Move" serves to promote healthier lifestyles through encouraging increased physical activity and better nutrition for participants.

"On the Move" is an eight-week program that utilizes a team approach and friendly competition to enhance motivation and to make participation fun.

"We're very excited about it - we have close to 35 teams organized, and close to 300 people participating," said Ann Mansfield, RN, one of the program coordinators.

Monday's meeting is the first of several high-energy group rallies designed to keep participants and their team motivated, and also provides an opportunity to learn about fitness, nutrition and motivation to adopt healthier lifestyles.

Local organizers include Winneshiek County Memorial Hospital, Winneshiek County Public Health, Gundersen Lutheran Medical Center-Decorah Medical Clinic, Decorah Parks and Recreation, the Decorah School District, Luther College, ISU-Winneshiek County Extension and Decorah Health Ministries.

Enhance health
The principles behind "On the Move" will have a great impact on health and longevity, according to Dougan.

"It's a focus on simple lifestyle interventions that can prevent disease before it happens," he said.

A big goal is bringing exercise back into your life, said Dougan.

"Things have become too simple for us. Our TV sets have remote controls. We have automatic lawn mowers. We jump in the car for every little errand. If we could take just 30 minutes a day to do some sort of aerobic exercise, it will have a tremendous impact on our health," he said.

"It comes down to making a choice - how do you want to spend your time?"

Cost
Being overweight and unhealthy not only pays a price with your health. It's expensive, says Dougan.

"Locally, diabetics on four medications will pay $367 a month, just for the medicine," he said. "I have patients who spend more money on pills than they do their mortgage."

Dougan said it is possible, if activity is increased, to cut back on medications and still meet disease prevention goals.

"The safest thing is to take care of yourself so you don't become part of the high health-care utilizing population," he said.

Skyrocketing insurance premiums and difficulties funding the high cost of federal programs like Medicare are no accident. They can be directly tied to declining health in the United States, said Dougan.

"It's something we're all paying for," he said.”

“geeze lizs your posts need to lose some weight”

“That is so long, it brings back fond memories of Orbit manifesto!

Well, I tried a 40 min arobics tape this morning, only to trip and fall over a dog, step on a toy and then my daughter. It may not be as easy as I anticipated. I had gotten about thirty minutes done before I gave up in exasperation. Maybe it'll go better tomorrow.”

“LOL, Sassafras!! Who knew an aerobics tape could be a danger to Abby's health. hee hee!

when i was in college, my two roommates and i used to do an MTV dance tape for "exercise." we were crammed into a triple dorm room that was really intended to be a double, and none of us were exactly neat freaks. i think we did more harm to ourselves than good, LOL! then we would all do the dance together when we went to parties and stuff. sooooo dorky!
:-D”

“After PT this morning I tiped the scales at 222Lbs. That's eight over my allowed max weight, so It looks like I will get in on this weight loss kick with the rest of you guys(and girls).”

“I don't have a specific goal for weight loss. Those are deadly. I do 45 min. on the treadmill at 3.5 mph, whiched really danged good for me. As soon as I get a little further along in cardio training, I want to do some weight training as well. I want to be able to see some muscles besides calves and biceps on my body.”

“Laurel's gonna help you out with that Treebait! Wait until she's weighing in at thirty pounds and you're lifting her all the time.

Someone asked me if I do weight lifting, my reply is I do at least fifty Abbycurls and presses a day. =)”

“Laurel was 10 lbs, 12 oz. as of last monday. 26 inches long. She's helping out now! I do reps of overhead liftd with her. Problem is she loves it and fusses when my arms give out!”

“OK, I'm in.

Due to my exploits over the past year-plus (see the IR Thread), I got myself 20 pounds over my ideal weight. So far I've lost 5 of that, and exchanged some for muscle, so I still need to drop another 15. I know exactly where it is: my belt line. Anybody have a knife handy? heh heh

Before my ankle, then hip, injuries, any time I went a little over my ideal weight, I could just crank up the running mileage a bit and the extra weight would just come right off. Or if I couldn't run, I could hop on the bike and exercise that way. Not now, though....

However, I did find out that the club where I work out has an "arm bike" that I've used a few times. One of the trainers there said that it's really as good as a stationary bike w/r/t heart & lung work. He recommended doing interval training on it, which is also good for weight loss. Wow, that's quite a workout!

I have pretty much completely eliminated snacking around the office (we have cookies and candy bars everywhere), have changed my breakfast from a fat-laden cereal to a banana and huge glass of orange juice, and have cut out dessert in the evening.

Sorry for the ramble - good luck everyone!

Oh, I guess I should report on this morning's weigh-in: 170.”

“I'm in for 4 lbs of holiday weight in combination with "it's too cold to run outside weight." I've started today with Outside Magazine's Shape of Your Life Program from last summer. It is a combination of endurance, strength and flexibility training. We'll see how well it works. My goal is less the weight thing than to run a pr 5k, complete a 10k without embarrassing myself and easier hiking in rough terrain on my Grand Teton trip this summer.”

“What's your 5k PR, dhutch?”

“Things were going really well for me in the bodybuilding dept until I blew my shoulders out. Be careful with them weights folks! Now I've cut out the weights (aside from physical therapy -- can't really tell if its working well yet or not). In the interim and to get all ready for trekking through the Andes, lots of cardio. 5+Xs a week for 45 mins, then hitting the ab bench until failure -- sit-ups and v-ups.

I come home sore.”

“Do I have to say? Anyway it is a LOT better than 2 years ago. My first 5K I came out in the middle of my age group at 9.5 minutes per mile. Don't laugh. I was happy to finish. Only one 6 year old beat me and only 4 5th graders! That motivated me to do more distance. I've always been a sprinter type. Now my goal is the 8.0 minute mile for the 5K and to actually try a 10K.”

“Yeah, UK and I have been at it since we went back to the gym last October. UK lost about 30lbs+/- and I lost about 10lbs+/-....been fluctuating. UK had more to take off than I do.

The key is to watch the daily calorie intake according to the charts as well as exercising. They say for my age, height,size, and daily activity my calorie intake S/B about 1800 cal. per day....minus 100-200 for actually losing weight and UK is about 2600. I hit somewhere in the lower to middle and UK has about the same as me...that's probably why he's lost soo much so fast. If I eat any less I'll starve, well maybe not, but I can get pretty hungry.

Then comes being consistant at the gym.....life can interupt it. We try our best to go 3x a week, but can't always. Cardio, lots of cardio, then build the muscle. The never ending battle....especially harder as you get older. :P”

“dhutch - 8:00/mile for 5k is a great goal. My PR (set 15 years ago) is in the 17's - the fastest I've managed in the recent past is 19-something, but I can't even run that far right now, and I'm only hitting about 10:00 per mile. Add a little "speedwork" to your routine and you'll have no trouble. Let me know if you want any workout ideas....”

“Count me in. I'm not revealing numbers, but its time, again. This time I'm doing it the "sensible eating" way, have tried the Atkins etc, high protien way, it worked but something didn't feel right about it, and I always gained it back. So its veggies and fruit and miniscule portion sizes. For me, once I get my head around the idea, it works, and that is where I'm at now. So, by the Thunder River trip, and for Sierrapalooza. I hope no, will, have really "lightened the load."”

“It's totally unfair that weight that goes on in 6 weeks over the holidays takes 6 months to come off.”

“this isn't a weight-loss issue exactly, more of an overall health thing...

does anyone juice? as in fruits & veggies? i just started doing it (nearly) every day. very good for you!”

“I like barley juice myself.”

“really? i don't think i've had that. we use apples, carrots, kale, and beets. it's pretty yummy!

now, wheat grass, that's some potent stuff! i've never done it myself, though...”

“One of you folks lost about 8-10 pounds . . .



And you can darn well take it back!!!


Somewhere between August of last year and now I gained about 10 lbs. I am not heavy for my size (male, 5'9" 160lbs), BUT I am heavy for my body type.

Picture skinny legs (they NEVER gain weight) and round (not so little) belly. Wait . . .never mind . . .don't picuture dat.


Anyhoo . . .my suits fit better when I am closer to 152lb.

I have maxed out on available work out time (4-5 times per week), so I think its getting to be about . . .PORTION control.

My wife and I eat very well. NO junk, NO soda, very very little hydrogenated fat, very little fat of any kind (except olive oil and in the meats and fish we eat), no creamy pastas, no fast food at all, BUT we tend to serve ourselves very generous portions. FULL pasta bowls, FULL plates. Those FDA recommended serving sizes (a piece of fish the size of a deck of cards??!!) are for pygmies!!!!

My wife doesn't make it to the gym as much as I do, so portion control matters even more. We both love food, and wine, so its tough.

My 4-5 workouts tend to alternate between lifting and running (okay . .waddling).

On a 5 day workout I give the extra day to running. Just got in from a 4 mile run (how can the wind be in your face BOTH ways???? Its blowing 10-15 mph and only 30 dgrees out).

I think (the greatest excuse) that my metabolism is slowing (I am 37 y.o.). No matter how much work I put into it, I am never happy with pictures of me at the beach.

Yes . .. this pissing and moaning is in part because we just got back our pictures from our vacation to Sanibel . . . who IS that chubby guy with my kids????”

“LMAO at lee. When we ride bikes we call those winds faceterly's. No matter your direction the wind will always be in your face.”

“I figured that he was just running faster than any wind.”

“Lee, would it help if you and I trade legs?”

“It is great that you lost that much weight last yr. It should give the rest of us hope.

I realize that walking a couple of days a week won't do a lot but it will do a little. My biggest problem is trying to find the time. I work 2 jobs,main job 7-5:00 Mon to Fri, part time job Sunday 6-10,Tues6-10,Wed6-10,
Fri and Sat nights 6-1:00AM. That only leaves me 2 evenings a week at home and some afternoon time on Sat & Sun

Heck, I even have trouble trying to go on a backpacking trip.

I plan on stopping by one of the local gyms this week to check out there rates. My luck I will have to work another night wach week to pay for it...lol”

“wach=each”

“Ewker,
Much can be done with a pair of running shoes and a couple of hand held weights. It doesn't have to be expensive.

Plus, it doesn't sound you have time to eat anyway! This should be easy ;p”

“Ewker, if you have very little free time, gyms will cost more to you than it is worth. You might be better off getting your own machine. I prefer the crosstrainer or elliptical trainer (at my YMCA), but some people prefer a treadmill. You will use it more, if it is at home, since time is so crunched.”

“The hand weights and jogging are good too, just wear a reflective jersey if you go out at dark. We had a sorrowful situation in town where a woman was in a car accident with her three kids where a drunk driver ran a light not far from me. She was killed. Two years later, the husband is jogging, and not far from where his wife died, he is killed by a early morning driver who didn't see him in the dark.”

“I use to jog 8 miles three times a week when I was a lot younger (53 now) but my knees cannot handle that anymore. I can go walking and my speed increases as I walk, can't say the same for my hiking speed though..lol.
Still going to check out the gym vs buying something for home.”

“Exercising is great for health purposes. Unless it is quite strenuous and lengthy like a professional athlete might do, it does little for the weight. A month of exercising can be blown in one meal.

The best exercise for weight control is pushing___pushing one's self away from the table. If you eat it, and don't burn it, you will sit on it! It's that simple.

The main problem is control. Two years ago I found that the key for me is a lot of activities. It keeps me busy and away from snacking, the main problem.

Sign me: A big loser (many times!)”

“I disagree in some respects. Yes, if you regulate your eating habits that's a big one. Depending on your eating habits. But when I got a dog and even just started walking/jogging EVERY day to keep him from going crazy, weight dropped off without me having to change my eating.
????
I think what works all depends on the individual.”

“Dhutch1, you're right. If you combine the two (eating and exercise), the weight will come off with the speed of a puma. It all boils down to burning more calories than your eating.

Eat less + exercise more = happy campers!”

“The key for me is staying away from the junk food my wife buys for the kids.

COOKIE!!!!

”

“The best exersize for losing weight is pushbacks.
That is where you pushback from the table before you take that second helping.

If I run five miles, at 180 lbs., I will burn approximately 600 calories. If I leave off the soft drinks and fries from one fast food meal, I lose 600 calories. Which one is easier?”

“Off to the gym I go! See you in a while.”

“Here is an Activity Calorie Calculator
with which you can play. At 3,500 calories per pound, see how much you have to do to lose one pound.

For me, at 209 pounds, a 45 minute walk at 3.5 miles per hour, will burn 301 calories. At that rate, it will take almost 12 days to lose one pound. So it works. But I can't see one pound. I usually want to see 3 to 7 pounds per week. That is why I do strenuous mountain backpacking to lose weight. I want to see the results quickly, not next year. I try to take up an inch on my belt every 10 days, not every 100 or more days.

And 301 calories is less than 3 pieces of dry toast. (most breads)

There are people who seem to eat and eat without gaining any weight. At Weight Watchers they were called civilians. But here we are talking about people with weight problems.

Exercise is great for people. And it should be a part of everyone's life. But I am trying to emphasize that the diet is much more important with regard to weight. Many of these people seem to be looking to an exercise program for their weight control. I don't want them to be disappointed. Exercise should be viewed as a necessary activity in life, but as a supplement in weight control.”