How to lose weight

[Stephen K]

So, earlier this year I reached my maximum weight of 107 kg. I have been losing weight since then and am now 92.9 kg. That's a loss of 14 kg! My goal is to reach 75 kg. (My height is 1.80m)

How I lost so much weight. Simple: eat less, exercise more. I ride my bike every day, play tennis from time to time, exercise with dumbbells, sometimes play with a football by myself, walk, and am about to start swimming. I gave up sweet things, such as croissants, chocolate, twix, snickers etc. I buy more fruits such as bananas, kiwis, apples and strawberries. I also eat various nuts. For breakfast I only have a small bowl of cornflakes with milk. When I have lunch or dinner, I don't eat my whole meal but leave some food uneaten. Although that sometimes leaves me hungry.

So basically this is how to lose weight.

[Ben]

Well done, Stefan!

[bodom]

Good Job Stefan!

[Anicca]

Way to go, Stefan!

Bike riding is awesome. I play tennis regularly but have been warned by specialists that it is not the best way to exercise - to much starting and stopping rather than continual effort. Especially as you age, stress on the body while exercising has to be considered - which is where swimming is really a superior form of exercise. Good luck with it.

Next challenge is to make it all a part of your long term lifestyle so there is no backsliding.
Congratulations on what you have already achieved!

Metta

[Stephen K]

Thanks everyone!

I have to add that I have inspired all of my overweight family members and they are now losing weight as well.

That's why I thought maybe I can inspire DW members too.

[Khalil Bodhi]

Good job!

[Pax]

Congratulations on your achievement.

I'm trying to accomplish this goal myself but am hindered by injuries from doing many activities. Nonetheless, I will continue along with my goals and make my slow but steady progress.

[alan]

Oh My God-- Cornflakes! NO!
Simple carbs are the kiss of death.

Congratulations on your weight loss. You might want to try a protein and good fat breakfast. Like a cheese omelet cooked in organic ghee. But whatever you do stay away from processed cereals.

[Kim OHara]

Oh My God-- Cornflakes! NO!
Simple carbs are the kiss of death.

Congratulations on your weight loss. You might want to try a protein and good fat breakfast. Like a cheese omelet cooked in organic ghee. But whatever you do stay away from processed cereals.

Alan, you said something similarly negative about sugar and simple carbs on another thread and I let it go. It's an over-reaction, though: sugar is okay, and simple carbs are okay. They shouldn't be treated as the major part of your diet but they are a normal, valuable part of a healthy balanced diet. Both provide energy, and sugar is the most quickly digested energy food.
I'm sure this site isn't the best on the subject but it's okay as far as it goes: http://www.abc.net.au/health/library/stories/2007/04/25/1906038.htm

Kim

[alan]

Hi Kim
Sugar and simple carbs in limited quantities are "ok"--if ok health is what you are aiming for.
But if you are trying to lose weight, or if you prioritize health, there is really no reason to consume them. They are easy enough to avoid, and the benefits of doing so are profound.

But while we are on the topic I should point to something --High Fructose Corn Syrup. It's in most processed foods and should be treated like poison.

[OcTavO]

Congratulations Stefan!

I too am trying to change my eating habits. I lost 30lbs over the early months of this year but then gained 5lbs back during a stressful few weeks at work. Now I'm heading back down again. I've a long way to go yet though... still 60lbs from my goal weight.

I think the real golden key to my weight loss has been writing it down. I keep a daily food journal and I write what I eat in it along with the cals, carbs and fat; and also what my emotional state is through the day. I find when I write it all down - good or bad - I must take responsibility for it.

The second thing that's really helped me has been to start really studying my food. Trying to learn everything there is to know about what I'm putting in my mouth. Know thy enemy, right? After tracing certain food products back to their sources through the business system I found I just couldn't eat them any more. No matter how good they tasted they disgusted me on a mental level. I read a lot of books like "Food Inc., Good calories bad calories, in defense of food, and the end of overeating... all of which helped to change my whole view of taste and the food industry. I decided I didn't want to be blindsided or manipulated any more so I had to go through the whole eating process with eyes wide open.

[Mukunda]

The second thing that's really helped me has been to start really studying my food. Trying to learn everything there is to know about what I'm putting in my mouth. Know thy enemy, right? After tracing certain food products back to their sources through the business system I found I just couldn't eat them any more. No matter how good they tasted they disgusted me on a mental level. I read a lot of books like "Food Inc., Good calories bad calories, in defense of food, and the end of overeating... all of which helped to change my whole view of taste and the food industry. I decided I didn't want to be blindsided or manipulated any more so I had to go through the whole eating process with eyes wide open.

In many Zen centers and monasteries, prior to each meal a gatha is recited that begins "72 labors brought us this food, we should know how it comes to us." Applying that gatha and being mindful of eating has helped me learn how to eat to live and not live to eat.

[Sobeh]

Donapaka Sutta (SN 3.13):

The King Pasenadi of Kosala dined off a tubful of rice. Then the King, replete and puffing, went to see the Blessed One, saluted him and sat down to one side. And the Blessed One, observing how he was replete and puffing, at once uttered this verse:

Those who always dwell in mindfulness,
Observing measure in the food they eat,
Find that their discomfort grows the less.
Aging gently, life for them is long.

Now just then Prince Sudassana was standing behind the king. And the king said to him:

"Come, my dear Sudassana, learn this verse from the Blessed One and recite it to me when you bring me my dinner, and I will arrange for you to be paid a daily allowance of a hundred pence in perpetuity."

"Very well, Your Majesty," said Sudassana [and did as he was told.]

After that the king made it a rule to eat no more than a quarter of a tubful of rice. Thus it came about that on a later occasion King Pasenadi, his body in good shape, stroked his healthy limbs and fervently exclaimed: "Truly the Blessed One has doubly shown compassion for my welfare, both in this life and in the life to come!"

[Pax]

Stefan - how has it been going?? Still doing well, keeping the weight off?

[BubbaBuddhist]

What I like to do is have a big bowl of fresh vegetables (high fiber ones like carrots, broccoli, celery, sugar snap peas, etc) with salsa to fill up. Very tasty. Then later when you have your meal you don't overeat. Also good for a crunchy evening snack instead of chips. Your duodenum thanks you.

J

[alan]

You're on the right track!
Veggies=good.
*very low carb is the best*
This has totally worked for me.
Plus sprinting and heavy lifting.

[ground]

I find the simpliest approach simply to initially fast and experience the feeling of "hunger", be mindful of the accompanying physical phenomena, observe them, re-learn and re-experience how the desire to eat is completely conditioned by the quantities and type of food one is used to eat. Experience that it actually does not take much food to sustain physical and mental functions but that the biggest portion of food intake is caused by desire and attachment and unreflected habits which may be considered quite "animal-like".

Kind regards

[Stephen K]

Stefan - how has it been going?? Still doing well, keeping the weight off?

Overall I've lost 23 kilos and I now weigh 83.9kg. My goal is to be 75 kg by the end of the year.

[Ytrog]

Congratulations

[Pax]

Stefan - how has it been going?? Still doing well, keeping the weight off?

Overall I've lost 23 kilos and I now weigh 83.9kg. My goal is to be 75 kg by the end of the year.

Very nice!! I've been making slow inroads myself.