Weight Loss Accountability/Support Group Thread

[CallMeKate]

Meant PT should be physical therapy

Hey Wayne... when I said "not PP" I meant that I'm not Peppermint Patty when someone thought she started this thread.

 

[MarkD]

Hey now wait a minute here! I'm not PP, but thank you anyhow... glad to have you join us.

Hey sorry about that, Kate. My technology game is weak. Kudoss to you for this thread. Very timely too for me. Not too long ago I freaked out that my 38 waist pants and large shirts were getting snug. I remember after I first retired feeling my 40 inch waist pants and extra large shirts getting snug and that was what stampeded me to a Kaiser Healthy Eating class that met weekly for ten weeks, each meeting beginning with a weigh in. I did the class three times meeting my 2lbs/week goal each time and continued losing between sessions. Slow but steady. I went from about 235 to 185 over two years.

But recently I weighed in at 205. Just now I weighed in at 195 so there is progress anf I only need to lose 10 to get back to my old best. Maybe I’ll go lower. Back then I’d been hoping for 175. But I’ll keep trying to do it without recording everything. I wouldn’t mind slowing down my loss rate except that it is very hard for me to lose weight without having firm guard rails.

Good luck all!

 

[CallMeKate]

But recently I weighed in at 205. Just now I weighed in at 195 so there is progress anf I only need to lose 10 to get back to my old best. Maybe I’ll go lower. Back then I’d been hoping for 175. But I’ll keep trying to do it without recording everything. I wouldn’t mind slowing down my loss rate except that it is very hard for me to lose weight without having firm guard rails.

That's great about the 10 already gone, Mark! It sounds as if you have the right amount of determination to make it work. This isn't advice that most medical/weight loss people would probably give, but if not recording everything works for you, I don't see anything wrong with doing it that way. Only exception would be if you're having to keep track of carbs, fat, sodium, etc... then I'm not sure it would work to not keep track of those things.

 

[Alligatorob]

Well I didn't do as well yesterday... binged on protein bars. Otherwise I got in good gym exercise and feel good this morning. Weighed 194 this morning.

 

[MarkD]

That's great about the 10 already gone, Mark! It sounds as if you have the right amount of determination to make it work. This isn't advice that most medical/weight loss people would probably give, but if not recording everything works for you, I don't see anything wrong with doing it that way. Only exception would be if you're having to keep track of carbs, fat, sodium, etc... then I'm not sure it would work to not keep track of those things.

I think it works for me because I’ve recorded everything each of the three times I took that class and I know it works. But I also know I hate doing it so as soon as I’m sure I’m back in the groove I stop recording. But any binge will send me back to recording.

 

[Happyflowerlady]

For the last few days, we have been under thunderstorm warnings, which means that the swimming pool at the fitness center is closed. Besides missing out on my daily exercise, this also messes up my eating regimen. I usually have a cup pf coffee in the morning and do not eat until we get back home from the gym, which is sometime between 12-1 pm, so I can work out in a fasted state. Plus, it is about 2 hours where i am not home, and not able to eat; so I know that I will not be temped to eat sooner than usual.

Now, I have been at home all day, and was hungry and ate a nice salad and veggies around 11.
It is now 4 , and I am having another cup of coffee and 1/2 half of a fiber bar, which will break my fast, but still leave me fasting plenty long enough before lunch tomorrow.
While I have been home , I have been perusing recumbent exercise bikes, since I need a good way for me to exercise when the weather is not cooperating for me to go to the fitness center, or to be outside in the yard.

I ordered one of the cheaper ones from Amazon and will have it by sometime next week, and it should be good for me to use for leg exercises. I think that I can cycle and read in the evenings when i am usually just sitting around and reading, so that will give me another exercise besides just the swimming, and will work my legs and knees better.
I am also seeing some good workouts for recumbent exercise bikes on youtube, so I will maybe try some of those out, too, once it arrives.
(I attached a picture in the exercise thread, so not going to repost it here)

 

[Alligatorob]

Today was a good day, I ate well, exercised and feel good tonight. Did 3 1/2 hours in the gym and it felt fine. No gym now for Saturday or Sunday, I get to sleep in. I record my time in the gym and exercising, but greatly reduce the calories burned. If I burned as many calories as myfitnesspal says I'd weigh less than nothing.

 

[Alligatorob]

Weighed 193 this morning.

I’m not sure how much is too much for you. I’m not sure how much is too much for me.
I know I’m working up to walking 4 plus miles a day and I certainly don’t bounce back like I used to. Working out 3 hours a day is a LOT

I do wonder sometimes. My knees and shoulders have gotten worse since I started exercising. Knees are getting better now after surgery. I don't know if this has anything to do with the exercise, or is it just aging? Don't plan to stop, but I do think about it sometimes...

Walking 4 miles a day is great exercise, you are doing well.

Whoa, Rob! When you started posting, you were 198... and yesterday 193.... that's incredible and you're putting me to shame! I've lost 4 now, but it's taken a whole month.

Thanks Kate, always good to be recognized. I think you are doing fine, 4 lbs a month is a good sustainable loss rate. My apparently more rapid loss is likely mostly water. I'd be happy losing 4 lbs of fat a month.

The knee was a freak accident in late January involving a kneecap (patella) fracture. It didn't need surgery fortunately... but recovery time turned out to be a lot longer than I was anticipating. I've bought a knee sleeve...

You have my sympathy. I know how painful that can be, and am not surprised at how long it takes to heal. You are lucky not to have needed surgery. The knee sleeve is a good idea, before my surgery I used a pair a lot. Since surgery I don't need them so much, but I do still put them on for heavy weight lifting, seems to keep my knee parts where they belong.

Hey now wait a minute here! I'm not PP, but thank you anyhow... glad to have you join us.

Yes, @CallMeKate did start this thread, however @PeppermintPatty has been a significant contributor, from the start. So I can see the confusion. Thanks to both ladies!

One is to mentally note a few of my take note of the mindset points that enabled me to shed 50 pounds over the course of my first two years of retirement. To wit:
* Notice actually feeling hunger before at least one meal each day.
* No mindless recreational eating - ask what value each thing I eat has.
* Keep in mind how much I have enjoyed feeling lite on my feet and taking walks. (Deciding to spend all day in a recliner is like deciding to take a short nap in the snow.)

Hey Mark, good to see you posting here. And congrats on the 50 lb loss. I like the idea of thinking about what worked for you before and trying to do it again. Mindless eating, bingeing, is my worst problem...

I am still doing the intermittent fasting, and my body has pretty much adjusted to that now; so I usually have my meal for the day after we get home from the fitness center. This way, I am doing my morning exercises in a fasted stated, and hopefully, burning fat for energy; plus if I only eat one meal, then I am not stimulating insulin as often as if I ate several meals each day.
I think that helps me to not feel hungry during the fasting times. I am losing weight, albeit very slowly. And think that if I am gaining muscle at the same time, that is affecting what I see on the scales each day.

An interesting thing that i am noticing since I started doing the autophagy/fasting, is that my hair is getting darker again. Before, it has been completely white for several years now, and now it is kind of a silvery color; so I think that I am growing in some darker hairs mixed in with the older white ones.

Good for you, the IF thing never worked for me, but I know its been good for a lot of people. That is interesting about your hair, never heard of that before. Now if you can reverse the other aging processes...

A total new metal knee here

Your knee history is impressive, and sounds worse than mine. Did you have to have your knee cap replaced? Or was it repaired? My knee surgeon said replacing a kneecap is pretty serious, the quads attach to the front of it. In my case they ground the back of it off and put a new plastic surface on. That allowed them to keep the part of it where the quads attached intact. I still struggle a bit with my quad strength, I can imagine yours is worse. Does it keep you from fishing? Hope not.

 

[CallMeKate]

Good morning, everyone! Stand strong today... Saturday is my roughest day because it's grocery day, but I'm not planning to mess up this time. I know many people on a weight loss journey "believe in" cheat days, but they don't work for me (the planned ones) because it's too easy for my to leave the tracks when I do that.

I hope your new bike is perfect for your needs, @Happyflowerlady . If it is, I may be asking for a recommendation.

Is there a trainer or someone at your gym who may know something to do about your shoulders while working out, @Alligatorob ? Also, I had asked a few days ago what to do with that ancient broth... I'm sorry if you answered and I missed it, but I'm very interested in the sounds of that product. I wasn't sure if the powder actually gets made into a broth to sip or sprinkled on something like oatmeal.

 

[hearlady]

Be sure to eat before you go!

 

[Alligatorob]

Is there a trainer or someone at your gym who may know something to do about your shoulders while working out, @Alligatorob ? Also, I had asked a few days ago what to do with that ancient broth...

Sorry I missed the protein powder question. I put in my coffee, I find it tastes surprisingly good that way. I am considering switching to a different supplement, Zammex Bone Broth Protein it dissolves easier and has more protein per calorie than the Ancient one. However it does not taste quite as good, not bad though. When the one I am using runs out I will switch to the Zammex and see how it goes.

I do use a trainer at the gym, but she is of the you can't get too much exercise school. She has been working out, weight lifting, and teaching exercise classes for over 30 years, and now her shoulders are starting to hurt too. One of the things that has me thinking about it. However for her the solution is always more exercise...

 

[Wayne]

Weighed 193 this morning.

I do wonder sometimes. My knees and shoulders have gotten worse since I started exercising. Knees are getting better now after surgery. I don't know if this has anything to do with the exercise, or is it just aging? Don't plan to stop, but I do think about it sometimes...

Walking 4 miles a day is great exercise, you are doing well.

Thanks Kate, always good to be recognized. I think you are doing fine, 4 lbs a month is a good sustainable loss rate. My apparently more rapid loss is likely mostly water. I'd be happy losing 4 lbs of fat a month.


You have my sympathy. I know how painful that can be, and am not surprised at how long it takes to heal. You are lucky not to have needed surgery. The knee sleeve is a good idea, before my surgery I used a pair a lot. Since surgery I don't need them so much, but I do still put them on for heavy weight lifting, seems to keep my knee parts where they belong.

Yes, @CallMeKate did start this thread, however @PeppermintPatty has been a significant contributor, from the start. So I can see the confusion. Thanks to both ladies!

Hey Mark, good to see you posting here. And congrats on the 50 lb loss. I like the idea of thinking about what worked for you before and trying to do it again. Mindless eating, bingeing, is my worst problem...

Good for you, the IF thing never worked for me, but I know its been good for a lot of people. That is interesting about your hair, never heard of that before. Now if you can reverse the other aging processes...

Your knee history is impressive, and sounds worse than mine. Did you have to have your knee cap replaced? Or was it repaired? My knee surgeon said replacing a kneecap is pretty serious, the quads attach to the front of it. In my case they ground the back of it off and put a new plastic surface on. That allowed them to keep the part of it where the quads attached intact. I still struggle a bit with my quad strength, I can imagine yours is worse. Does it keep you from fishing? Hope not.

They had to replace everything in my knee AB, I am still able to fish but everything is so slow for me getting in and out of the boat was scary with the movement in floating I need a pier with some kind of a hand hold device there plus someone in the boat for a backup safety precaution. The weather is the issue with the heat cutting my trips short time wise and going very early. We are still averaging 100 plus every trip. Pounds are still dropping also with Pt 4 days a week still, I tried mowing a little. A big mistake there pushing A mower with the self pulling broken.
I did over do it with the PT1 time recently I admit that and my leg told me that big time. Mon-Wed-Fri is about right I feel with an off day between.

 

[Alligatorob]

They had to replace everything in my knee AB

That does sound like a lot more than I had done. My surgery is called total knee replacement, but it really isn't. The ends of the bones and back of kneecap were shaved off then replaced with metal and plastic. They went to great lengths not to sever any muscle attachments. For you those muscle attachments that had to be redone is probably the worst. However I think you can with time and work get most of your strength back, best of luck with it.

Are you working with a physical therapist? PT has helped me in regaining my strength, and reducing pain. Apparently at this point my pain is mostly the result of weak quads, so gaining strength is reducing pain. The physical therapist has given me some exercises specifically designed for strengthening the muscles I need to strengthen. Because of the prior injury and kneecap replacement I suspect your quads are weaker than mine.

I am still able to fish but everything is so slow for me getting in and out of the boat was scary with the movement in floating I need a pier with some kind of a hand hold device there plus someone in the boat for a backup safety precaution.

Glad to hear you are still fishing! I understand the getting in and out of the boat, I am at 10 months now and it is better, but still not easy. How long has it been since your operation now?

 

[Wayne]

My surgery was 4/6 this year. They have me doing "Quads therapy" yes. I end each session with an ice application. Everyone tells me it takes a year to really get better feeling, I agree also there. Just way to many saying the same thing to not think that. We have several knee patients at PT now.

 

[Alligatorob]

My surgery was 4/6 this year. They have me doing "Quads therapy" yes. I end each session with an ice application. Everyone tells me it takes a year to really get better feeling, I agree also there. Just way to many saying the same thing to not think that.

I am at 10 months and it is a whole lot better but still not as recovered as I'd like. I suspect I'll be pretty good at the year mark (October 3), but probably take longer to get as good as it will get.

You had one knee done, I think. I had two. I know that sounds worse, but I am not sure it is. I don't have the luxury of having one good leg, so I don't limp and use both knees equally. I think that helps with recovery. The limping comes from having a good knee that wants to take over.

Keep up with that quad therapy, I think it has done me a lot of good. I have been exercising my quads several times a week since day 2.

 

[CallMeKate]

Sorry I missed the protein powder question. I put in my coffee, I find it tastes surprisingly good that way. I am considering switching to a different supplement, Zammex Bone Broth Protein it dissolves easier and has more protein per calorie than the Ancient one. However it does not taste quite as good, not bad though. When the one I am using runs out I will switch to the Zammex and see how it goes.

I saw the word chocolate in that Zammex link and I'm even more interested now.
I've heard so much about bone broth, but I'm trying to decide whether or not it would be beneficial for me personally... I don't need the extra protein and don't need the skin/nails benefits. I see it says "joints"... am I right that the joint thing would be the main benefit for someone like me? I know that Glucosamine is like taking M&Ms... so something for joints *before* I have a problem with that would be great.

 

[Alligatorob]

I saw the word chocolate in that Zammex link and I'm even more interested now.
I've heard so much about bone broth, but I'm trying to decide whether or not it would be beneficial for me personally... I don't need the extra protein and don't need the skin/nails benefits. I see it says "joints"... am I right that the joint thing would be the main benefit for someone like me? I know that Glucosamine is like taking M&Ms... so something for joints *before* I have a problem with that would be great.

I don't know if it would help you or not, no expertise.

The reason I do it is to build (or maintain) muscle, and I know it helps with that. You may notice that I mostly eat the extra protein on gym days, that's when it would be most beneficial. I'm not trying to build muscles in a body building way, I just want to have as much muscle as I can for as long as I can. At my age (70) I don't think bodybuilding is even possible.

 

[Happyflowerlady]

Swimming again today ……..so wonderful ! We added an extra 15 minutes to our workout time; so I can do more arms and leg exercises plus still get in my regular swimming laps. If this goes well, then in a few weeks, we will add another 15 minutes to the workout time; plus I will have the recumbent bike exerciser by later this next week.

My husband (age 73) does the bodybuilding exercises; and he said that he is fine to spend more time in the gym working out while I am swimming the extra minutes. Also, he takes protein powder as part of his pre-workout regimen each day. It is not a bone broth, just regular whey protein; plus he eats a lot of protein foods and takes supplements.

I used to have a protein shake before exercising, but after reading that it stimulates more insulin because it is powdered and hits the bloodstream faster than a natural food would do, I have stopped having it. I also have to watch my protein intake because of the heart and kidney failure; so I eat more vegetarian foods and my husband eats more carnivore foods.

 

[Wayne]

AliGator Bob the facility they put me in did much less evasive therapy than I am doing now but started at 0700 until 1400 with an hour break for lunch, a very long workout starting day 3 from surgery, I refused 1 thing on day 3 they wanted me to climb some steps I tried and knew I was going to fall and caught myself and told the lady you are too small to hold me and I almost fell then you could have not helped me any at all so we shall save these for later on. My last day there I did them 9 times in a row! Now steps are an easy thing for me.

 

[Alligatorob]

Today was a good day, not a gym day but I ate well and feel good tonight. Decided to distill the apricot wine, so tonight I had some apricot brandy. Probably why I feel good!

Saturday is my roughest day because it's grocery day, but I'm not planning to mess up this time

Hope you did well today, let us know.

I have been perusing recumbent exercise bikes, since I need a good way for me to exercise when the weather is not cooperating for me to go to the fitness center, or to be outside in the yard.

I ordered one of the cheaper ones from Amazon and will have it by sometime next week, and it should be good for me to use for leg exercises. I think that I can cycle and read in the evenings when i am usually just sitting around and reading, so that will give me another exercise besides just the swimming, and will work my legs and knees better.

I like a recumbent bike, ride the one at the gym a lot. It is really good exercise.

Swimming again today ……..so wonderful !

That's good exercise as well. You sound like a fit lady!

started at 0700 until 1400 with an hour break for lunch, a very long workout starting day 3 from surgery

Wow, that is really good, particularly beginning so soon after surgery. I think those first 2 to 4 weeks are the most important.

I refused 1 thing on day 3 they wanted me to climb some steps I tried and knew I was going to fall and caught myself and told the lady you are too small to hold me and I almost fell then you could have not helped me any at all so we shall save these for later on. My last day there I did them 9 times in a row! Now steps are an easy thing for me.

I'm impressed, I remember well what a struggle stairs were at first. Still don't think I've done 9 times in a single day, much less in a row. Your recovery sounds great, very successful!

 

[CallMeKate]

Hope you did well today, let us know.

I did well yesterday, yes. It wasn't even too much of a struggle since I was focused on it. Dinner/Supper was a homemade KFC Bowl because I really like those but I make mine a little healthier than the restaurant recipe by using low sodium ingredients. Planning for today to go well, too... supper will be Boom Boom Shrimp, and I'll make up for the probable extra calories the rest of the day. Kcal goal for the day is 1150 and my breakfast was 160, so plenty left for the shrimp because the lunch I have planned will be 200.

 

[Alligatorob]

Boom Boom Shrimp

What's that? I sounds good, I like shrimp.

 

[CallMeKate]

What's that? I sounds good, I like shrimp.

It's a kind of spicy, kind of sweet sauce... I warm it and mix a small amount of it with breaded shrimp... yep, I'm sure fresh unbreaded would be healthier, but I can't see it working with that. Then it's served over ... well, whatever you want. I guess a lot of people do it over rice, but I like it over a very small serving of O'Brien diced hash browns. https://www.walmart.com/ip/Great-Va...e-10-5-oz/302815144?athbdg=L1100&from=/search

 

[Wayne]

We had double cheese/meat burgers and onion rings for supper here.

 

[Alligatorob]

Not a bad day, my food wasn't the best, but calories were ok. My homemade apricot brandy is sure nice, after the first few sips anyway. Back to the gym and more protein tomorrow.

I did well yesterday, yes. It wasn't even too much of a struggle since I was focused on it.

Good for you!

Shrimp

Love shrimp, my favorite way is boiled fresh, heads on. The heads have a little fat that when pinched off add a good flavor. However, I have never met a shrimp I didn't like. Your O'Brien diced hash browns sound good. I like hash browns, almost as much as grits.

We had double cheese/meat burgers and onion rings for supper here.

Sounds good, I like both! Too much...