Hello Reddit.
I am joining here to seek accountability, advice, encouragement and support.
So this is just me sharing where I am at and getting things started.
Firstly, people call me Bear. A nickname I earned back when I was still just 220lbs and healthy. I am naturally barrel chested and at 6'-4" tall, a generally large fellow. (although one of the shortest of my cousins. lol) Feel free to call me Bear as well :)
My current stats are:
Age: 34
Height: 6'-4" or 76" or 193cm.
Weight: 468# or 212.3kg.
So, here is my story in short; I have been fighting my weight gain for ten years, since I was 24. Back then it was just slight love-handles and a small belly. Not a big deal. But due to my size, that was already 50 pounds of body weight. Before this, I was extremely active, I worked in construction and went to the gym almost daily. But when I was 24 I changed jobs from construction to business management and over the years I have slowly just kept going up. And at the same time, my job became more and more office bound and the weight went up faster. I have done fitness plans and diets but never stuck to anything long enough to do much more than lose a few pounds. At most I lost 40 pounds in two months (from 383 to 343) and kept it off for a summer. But the weight came back and then some. In one weekend while on vacation I gained 22 pounds in 4 days of gluttony and sitting around. Seemed like for every pound I lost, I would eventually gain 2 to replace it. I realized eventually that I have food-addiction and a form of chronic hunger where when I am hungry, I am ravenously hungry and lost my self control sometimes. …….It's embarrassing.
At the end of February 2019, I stepped on a commercial scale at work and started to cry as I weighed in at my highest ever... 478 pounds.
Since then I have been following a very simple plan.
1: Weigh myself on the commercial scale every morning when I get to work.
2: Write the weight down on a paper chart I keep on my office wall where everyone can see it.
3: Eat 80% vegetables...to be eaten BEFORE I have other foods.
4: Keep total calorie intake below 3,000 per day.
5: Make sure I am taking minerals & vitamins and iodine for my thyroid.
6: LOTS OF WATER. Which isn't hard, I like water.
7: Don't eat after 6pm or before 10am. (the goal is 16 hours of empty stomach to reduce my insulin levels. This helps allot) My "lunch" is pretty light with my main meal in the evening around 5:30.
8: Don't eat sugar...….I fail....I fail often. But I do try.
9: Get up from my desk every 20-30 minutes and walk around briskly for 5 minutes or so. This warms me up and helps me feel refreshed and energized.
10: Lift moderate weights in the evening 2-3 days a week for 30-45 minutes. I do this as a form of cardio that doesn't put a lot of strain on my back and ankles. Lifting moderate weights in high-rep, high-intensity rather than low-rep, high-weight. There is a gym near me that I am happy to go to as they are very welcoming and supportive.
This change has me losing between 4 and 7 pounds per week. I am seeing a doctor every few weeks to make sure I am losing weight in a healthy manner. I am thankful that despite my weight, I do not YET have any ill effects health-wise. I have low blood pressure, I don't have any medical issues at all. Unfortunately, since I have only REALLY been doing this plan for a couple of weeks, I have yet to really get useful numbers from it.
I am hoping I can keep that momentum. A big thing is finding healthy foods that I enjoy eating. And mainly I like vegetables cooked and spiced. I don't need dressing or fatty or sugary sauces to make it edible. I prefer making a Mongolian grill type meal with just vegetables and cooking with water in a really hot wok. Today for lunch I had bean sprouts, broccoli, mushrooms, onions, green peppers, radishes, hot pepper paste, minced garlic, a bit of hot sauce, a touch of soy sauce and black pepper. Cooked in a hot wok and served without rice. It was filling and I loved it. I know I need to eat some raw foods every day to keep live enzymes in my system and I know I also need to eat beans and stuff for protein. But that stuff comes for dinner. I am a carnivore by nature so eating 95% vegetarian is new. But I have been trying to do this for so long, I already learned what I enjoy so now I just need support.
Sorry this is so long, I really didn't mean to do this. But anyways.
I thank you all for your support and welcome advice and ideas.
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