Time to lose weight gained after ACL injury and surgery - Page 2

yeah, that 7# thing is just crazy!! it may be good for a crash and burn diet to dump some weight fast but its not healthy and won't promote muscle growth. You gotta feed the body with good stuff for it to rebuild what you tear down. Feed it with Protiens, complex carbs, good fats, a good one-a-day (I also suplement with amino's including 6-8 grams of L-glutamine).  Cut out the sugars, simple carbs, alcohol soda (including diets) artificial coloring, flavors and preservatives.and saturated fats and watch the weight come off when paired with excercise and good sleep.

BEER: yeah, I love beer (good beer) and its my downfall on the weekends. At my size, even a few over the weekend will show up.... but I love those high gravity, carb dense belgiums    gotta have a little balance though. As long as nothing rolls over the top or sides of my bike shorts; I am OK with it. 

follow these three rules for a month,  (I go three months, but in your mind just start small).  

Drink Water or Milk,  THATS IT  obviously that eliminates alcohol for a month.  

Don't eat past 7:30 or earlier if you go to bed early, (I go to bed around midnight).

NO extra sugar, meaning no junk or sweets OR fruit.   Thats right no fruit, (take a daily vitamin that is not sugar coated),

that also includes NO substitutes like Sugar free soda or sugar free sweets.

Other than that eat what ever you want, carbs, meat etc...  Just don't overdose on carbs to sub for the sugar you are not taking in anymore. 

 You will lose 7-8 pounds in a month easy,  if you workout you will lose 10 or more easily.   

Don't expect any weight to drop off for first 2 weeks.   

Don't weigh yourself for a couple of weeks, (don't want to get discouraged).  

This is a perfect time of year to do this, you can diet until thanks giving.  Then diet until christmas.  

I've created a simple formula for how to eat (though I just came from a restaurant with my lovely wife and didn't follow this):

Most of whatever I eat needs to previously have a heartbeat or grew in the ground or on a tree/plant.  I say "most of" because some things I eat for various reasons are outside of this.  If it is processed, don't eat it.  I might need to be prepared (i.e. fish get cleaned and then cooked) but that's OK.  It cuts out tons of food that, might not be bad for you, but probably isn't good.  I have hardly exercised and I'm down 20 # since mid April.  Weight loss just happens. 

IF I followed my guidelines with any discipline, I would be closer to 30 or 35 # lighter Vs. the 20#.  I cheat religiously; I drink stout beer and red wine almost daily and usually eat popcorn while watching tv.  I don't say "no" to anything but I have been making better choices.  Going easy on the fruit but still eat it.

My wife and I haven't been out for lunch in a while so I ordered by taste and not by content.  There were plenty of things on the menu that would have fit in my preferred food, but "I chose" to have something else because overall, I'm eating way healthier than I ever have.  Fries came with the meal and I ate some of them; usually leave them or get something else, but I haven't had french fries in over two or three months.  I think of food more as fuel than comfort and try to chose it based on wanting higher octane.  I think of items like cereals, most processed foods and pasta as kibble.  Just a filler.

I know there are many flaws in my eating habits but it took me 52 years to develop all my bad habits so they aren't going to change overnight.

Quote:

Originally Posted by L&AirC 

I've created a simple formula for how to eat (though I just came from a restaurant with my lovely wife and didn't follow this):

 

Most of whatever I eat needs to previously have a heartbeat or grew in the ground or on a tree/plant.  I say "most of" because some things I eat for various reasons are outside of this.  If it is processed, don't eat it.  I might need to be prepared (i.e. fish get cleaned and then cooked) but that's OK.  It cuts out tons of food that, might not be bad for you, but probably isn't good.  I have hardly exercised and I'm down 20 # since mid April.  Weight loss just happens. 

 

IF I followed my guidelines with any discipline, I would be closer to 30 or 35 # lighter Vs. the 20#.  I cheat religiously; I drink stout beer and red wine almost daily and usually eat popcorn while watching tv.  I don't say "no" to anything but I have been making better choices.  Going easy on the fruit but still eat it.

 

My wife and I haven't been out for lunch in a while so I ordered by taste and not by content.  There were plenty of things on the menu that would have fit in my preferred food, but "I chose" to have something else because overall, I'm eating way healthier than I ever have.  Fries came with the meal and I ate some of them; usually leave them or get something else, but I haven't had french fries in over two or three months.  I think of food more as fuel than comfort and try to chose it based on wanting higher octane.  I think of items like cereals, most processed foods and pasta as kibble.  Just a filler.

 

I know there are many flaws in my eating habits but it took me 52 years to develop all my bad habits so they aren't going to change overnight.

Sounds perfect (except for the "hardly exercised"part)

Quote:

Originally Posted by loboskis 

Sounds perfect (except for the "hardly exercised"part)

I know but there's a few things to consider.  One is I want to stay married and I'm already getting the stink eye for taking 4 inches off my waist.   She's coming around and asking more questions but so far is reluctant to make a change.  Too much culturally embedded things.  She's more of the type that will argue it for a few weeks, read the book when I'm not around, start defending it here and there, then jump in with both feet.  After 23 years if I've learned nothing else, the more I try to convince her, the longer it will take.  I don't bring it up.  She is coming around though.  She has done well too but has taken the more traditional approach with too much cardio and just counting calories.  The good news (which totally surprised me) is that this same person who doesn't like to exercise, saw a special on Crossfit and said "Let's do that."  There's a place one town over.  We'll see.

I do things all day long that I make choices for like I do with food; I take the stairs instead of the elevator and now I'm taking the stairs two at a time.  I walk to the other end of the building (lately outside) which is at least a 1/4 mile away, to talk to some one instead of calling them.  I use the wheel barrow instead of the cart and the tractor etc.  I have about a cord of wood to split and will probably only use the splitter for the big stuff.

I do about 45 minutes of stretching and some (almost) physical therapy type exercises and balance drills every morning.  I've been struggling with my back for years and can keep it in check with a pretty strict stretching routine. I don't really consider that exercise since but I probably should.   I've started adding things each day; now working my abs and back/arms.  Some legs but not as much as I should.  But still, not much.

The chill is in the air and that motivates me.  Once I start, I'm expecting to loose close to another 10 pounds unless I intentionally eat more so I don't.  I'm actually down lower than I was when I got out of the Corps 14 years ago; albeit distributed differently   I haven't been under 160 since the 90's.

I can' t thank you enough for nudging me to go in this direction.  It changes everything.  This isn't something I see myself doing for a while to get to a certain point.  This is something I see myself doing for the rest of my life hoping those around me will pick it up too. 

It isn't about rules; its about choices.

Thanks,

Ken