westcoastbroke

Start Weight:(11 Jun 13) 187.0 lb
Current Weight:(27 May 16) 178.6 lb
Goal Weight:150.0 lb
following: westcoastbroke's own diet
performance: losing 1.2 lb a week

First, an apology - that's not my photo. I'm seriously camera-shy. But it is a sorta famous guy who everybody says "You look just like xx" when they see me. Except that the hair is more gray now, for both of us.


180-182 throughout high school and college.

Immediately after college, I "blossomed" to 200 pounds...with income came eating out and driving instead of walking. Took only six months! I realized that was intolerable so I went back to making my own meals and cycling or walking if possible and very quickly dropped back to 180. Age 24, it was easy.

In the 45 years since then, my weight has reflected the stress responses I choose to give to things happening in my life. I'm better at not stressing, but not great.

Through decades of being frugal, I now don't need income...for a while. Going to try to run a little biz from home...set my own hours, include plenty of time for exercise.

We shall see...

FatSecret member since: 06 May 11

westcoastbroke's Weight History


westcoastbroke's Latest Member Challenges

171
  Track the numbers for 4 weeks
status: Completed
ended: 24 Jun 13
view progress
 
  
123
  Making It Through The Holidays Part 1 Halloween
status: Completed
ended: 31 Oct 11
view progress
 


westcoastbroke's Buddies

jparlett
buddies only
 
ebivr
not sharing weight
evwsis
not sharing weight
 
VJ82
last weighin: losing 1.1 lb a week Down



westcoastbroke's Latest Posts

Plateau
Cheryl,
First, if you'd keep entering weekly weigh-ins and log your food on FS, then members could see it and make suggestions.

Others have not quite said it, but this is what they're trying to say. If you selected your current RDI based on a former weight, and now you weigh less...your RDI must come down to match the new slimmer you.

I have found two things that can kick-start me again if I'm on a pleateu
1) Vigorous outdoor aerobic exercise. If we exercise indoors, our perspiration tends to remain on our bodies and clothing, leading us to believe we're working out harder than we really are. Outside, with a breeze, you don't get fooled that way. Also, if the exercise is running/cycling or anything else that involves "travel", then you have to navigate corners, bumps, hills up and down and so on. This means it's not simply a repetitive movement, but is testing your balance and reflexes more, and that adds to the overall health benefits.

If you do this, do not compensate for the exercise by adding food calories...the point is to create an imbalance.

2) Are you getting enough fiber? Fiber is, by definition, not digestible and passes through you. Some dieticians refer to the combo of fiber and water as a conveyor belt on which the body can send other food without digesting it. If your body knows that it does not need more calories, it can, indeed, not digest them - but you need enough fiber and water for this to happen.

Bonus: for most people, fiber makes you feel full.
Amount: Usually recommended is 20g on an American diet. However, studies of people in cultures that don't have typical issues with being overweight, show an average of 50. If you're low now, you have to build up, otherwise you'll have a lot of gas.

Article on fiber, by the Mayo Clinic:
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

3. Diet-friendly food that's cheap.
Depends on what diet you're following. Low-carb diets, because they are rich in meat and dairy, are the most expensive. If, however, you're just shooting for the kinds of balance that most cultures have, typically represented by the mediterranian diet, then it's good old beans and legumes.

Most who say this or that is lower cost haven't actually run the numbers. The question is for a full day's calories, how much would any given food product cost? Cost per pound, cost per ounce does not matter. It's cost per calorie (and then cost per macronutrient)

Starting with a 2,000 calorie per day diet (scale for yours), here's how much of common things you need for the full day. (US prices)

Pinto beans, purchased in bulk, dried: $1.11
Long grain brown rice, bulk: $2.35
Whole milk: $2.65
Eggs: $4.70
Chicken, breast meat: $6.00
Beef, low-grade hamburger: $22.50

In America, it is often said that poor people are fat because the highest-calorie foods are junk food. As a comparison, here's a day's worth of calories for two kinds of junk food:
Potato chips: $9.35
Chocolate bars: $15.40

Now, that's just calories. I like to see reasonable protein, like 15 to 30 percent. I keep fat lower than average, but not extreme - less than 30% per day. I avoid simple carbs, which nothing on this list has anyway. And I like to see some fiber.

So, from cheap to expensive, which of these has what macros?
Protein is expressed in % calories per day
Fat in grams per day
Fiber in grams per day
Carbs in percent of calories per day


1) Pinto Beans: $1.11 for a day's worth.
24% protein (ideal, according to most nutritionists)
5.9g fat (too low, according to some diets)
72% carbs (too high, except that 1/3 is fiber, which does not add calories)
Fiber: 72grams - on high edge of global average
Conclusion: Cheapest of all, and very good nutrition, although you might wan to add 1 tsp of any oil per day...or a bit of meat, not much.

2) Long grain brown rice, $2.35 per day
9.2% protein - inadequate, IMO, if you're also exercising
18g fat - ideal
83% carbs - OK if mostly fiber, but they're not
Fiber: 37g - barely adequaste

3) Eggs, $4.70 per day
32% protein - good for bodybuilders
132g fat - way too much, unless you are a bodybuilder or otherwise get many hours of aerobic per day
3.7% carbs - Ketogenic dieters will love this, but carbs are brain food and many report difficulties focusing without more carbs
Fiber - none. You would need to very carefuly restrict total cals, because the body will have no way to shuck off excess

And you can go on down the list.

Key elements:
All items are in pure form. Raw eggs, or simply boiled, with no added oils. Rice and beans purchased in bulk, cooked at home, with no added oils or salts. And so on.


Go make choices according to your diet!!!
posted 05 May 2016, 11:31
Plateau
warrenwinter wrote:
Many on here are turning to intermittent fasting, if not just at times after cheating or eating large meals. Get normalized on just skipping some meals. Follow the advice on here. There are many here on this site, that are authorities on diet. Stay away from foods, that have sugar, or that the body turns to sugar, as these foods spur food cravings, and spike insulin, which stops fat burning. Good luck, and listen on this site.


Fasting is a ritual and recognized part of many belief systems, both religious and philosophical. Those who study the natural sciences have measured bodily response and report the equivalent of a "reset" in metabolism. Psychological studies also report it to be an easy way to make a break from past habits. Most medical communities recommend fasting one full day several times per year.

What I have observed, through years of fasting as an observance of faith, is that it causes me to be instantly and constantly mindful of what my body feels like, what thoughts are in my head, and basically do all those things that the philosopher have always said you should, if you want to live an intentional life instead of "life based on what shows up". Also, since I'm physically active, I have to actually plan for the day, so that I don't end up so badly down in energy that I pass out during the day's activities.

Most of us fast 12 hours a day already. Stretching it to 24 really doesn't seem so much anyway.
posted 04 May 2016, 09:50
Working in exercise when you work 2 jobs
I have done that, and worked the exercise into my day. Since there can be no dedicated afternoon, you have to do it minutes at a time.

- I would intentionally park 1/2 mile from work. Then walk the rest of the day.
- Same thing when shopping.
- never use elevators, always use the stairs.
- If the person I need to exhange notes with is on the other end of the building, get up and go see them, don't send email

And so on....
posted 20 Mar 2015, 20:52
Addicted to Weighing Few Times a Day
There's a principle in science that says you should measure something at least ten times as frequently as you plan to make adjustments to it.

So, if you might adjust your food intake weekly because you see a trend you want to change, then you should, scientifically, weigh yourself every 0.7 days. In human terms, this is not very practical, so a daily weigh-in is more appropriate.

If you weigh only weekly, then this would be consistent with a plan to adjust your diet every two months.

I have to say that, for me, I plan to adjust my diet as soon as I see a trend that's taking me away from my goal, so I do a daily weigh-in.

It is also a psychological principal that we diminish our likely diet success when we judge our behaviors: calling a habit "bad" is risky...gives us the impression that we succeed or fail...and failure is permanent and our mind immediately goes to "Well, I've failed, game over" and we give up.

It seems to be more useful to refer to a habit or behavior in terms of whether it's getting us closer to, or further from, our goals.

We don't gain or lose weight based on weigh-ins, so that particular habit, IMO, doesn't get us closer to or further from the goals.
posted 11 May 2014, 19:50
Nighttime eating
That's exactly my problem, too. If I'm going to go over, it's at night.

I have determined the emotions underlying my problem. I over-burden my to-do list. I create projects that cannot be done in one sitting (repair a chair, etc). When it gets close to bedtime, I see unfinished projects, loose ends. And that frustrates me. I feel unsuccessful (not quite the same as a failure, at least!).

But I can, indeed, succeed - at eating. So I do and it gives a final "I got something done this evening" sense.

Maybe I could substitute reading and call it a success if I finish one page?
posted 29 Jan 2014, 08:50
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06 May 2016

A non-dairy ice cream binge is still an ice cream binge.

05 May 2016

Out to eat for breakfast AND dinner...that'll do it. Up almost 3 pounds overnight. It'll come off just as fast.

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50's with 25-50 lbs to Lose
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Bikes: Ride them.

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westcoastbroke recorded a Weigh In at 178.6 lb.
westcoastbroke recorded a Weigh In at 179.6 lb.
westcoastbroke recorded a Weigh In at 179.6 lb.
westcoastbroke recorded a Weigh In at 180.5 lb.

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