Permanent diet may equal longer life

[MTK]

Originally Posted by Beemnseven

Two years is two years, but still -- if that's the payoff for a life of starving and denying yourself, I'm not all that impressed.

I've been doing a reduced calorie diet for a few months now, and there's no starving involved. I'm actually pretty surprised at how much I can eat and still be in my target range. I've lost 20 pounds this summer so far and it's been pretty easy.

[Beemnseven]

That's about what I need to lose; maybe more like 25-30 lbs.

Can you give me a run-down on what you're eating and the quantities involved?

My biggest problem is late-nite munchies. Around 9 or 9:30 or so, I start getting the urge to pig out.

[MTK]

Originally Posted by Beemnseven

That's about what I need to lose; maybe more like 25-30 lbs.

Can you give me a run-down on what you're eating and the quantities involved?

My biggest problem is late-nite munchies. Around 9 or 9:30 or so, I start getting the urge to pig out.

I have an app on my iphone where I track everything I eat. That's the key, you really need to count your calories. It's a pain at first but eventually it becomes part of your routine and it really makes you think about what you're eating.

Based on your starting weight you'll need to determine how many calories you actually need everyday. Check out a site like this to get a basic idea

Perfect calculator to determine whether you are overweight or not. | AHealthyMe.com

Basically, I stay between 1500-2500 calories per day. It's a good idea to mix up your calorie intake from day to day to keep your body guessing.

Exercise is of course a big part. I do at least 30 minutes of cardio 3-4 days per week and I also mix in some weights as well. I cut way back on red meat and alcohol too. When I do drink it's mostly light beer.

I can post some samples of what I eat on a daily basis later. I've got to run now.

[SmootSmack]

Originally Posted by Mattyk72

I have an app on my iphone where I track everything I eat. That's the key, you really need to count your calories. It's a pain at first but eventually it becomes part of your routine and it really makes you think about what you're eating.

Based on your starting weight you'll need to determine how many calories you actually need everyday. Check out a site like this to get a basic idea

Perfect calculator to determine whether you are overweight or not. | AHealthyMe.com

Basically, I stay between 1500-2500 calories per day. It's a good idea to mix up your calorie intake from day to day to keep your body guessing.

Exercise is of course a big part. I do at least 30 minutes of cardio 3-4 days per week and I also mix in some weights as well. I cut way back on red meat and alcohol too. When I do drink it's mostly light beer.

I can post some samples of what I eat on a daily basis later. I've got to run now.

Literally?

[jsarno]

Originally Posted by Schneed10

Anyone with congestive heart failure, severe murmurs, valve problems, or COPD would be restricted in terms of physical activity, including sex. That encompasses a lot of people who are nowhere near death.

So are you saying that people with those issues don't have sex even though they want to?
You said restricted to a life of NO SEX. (you have now changed it to "restricted in terms of physical activity") Maybe reduced, sure, but we both know most people don't listen, and to go out having sex is a pretty nice way to go. I have known people with CHF, COPD, and valve problems which included replacement. Only one had sex issues, but he took viagra (valve replacement). So not all that have those issues need to give up sex.
If you are changing your comment to say "may restrict sexual activity" then I will agree.

[GMScud]

Originally Posted by jsarno

Just for the record, I feel like eating what you want makes you happier, however, exercising makes you happy and healthy too, and you should be more concered about exercising than dieting. Just my opinion though.

I agree for the most part. I don't smoke, and I'm in the gym for about an hour and a half 6 days a week, doing both cardio and a pretty intensive weight training routine . I also do a full body stretch before I workout and right before I go to bed (which works wonders for falling asleep quickly). Working out as often as possible is not only good for physical health, but all that oxygen in your blood makes you mentally sharper. The best few hours of my day are the ones right after I workout. I feel like a million bucks, and mentally I'm sharp as a tack. I know this may sound stupid or arrogant, but I'm proud of the way I look with my shirt off, and that's great for self confidence (not that I walk around shirtless for fun, but you get what I mean). A regular exercise routine should be mandatory for everyone who is physically capable. You will look and feel so much better, and obviously it will extend your life.

As far as diet, because of how much I exercise, I can cheat a lot more than most people and not really see an adverse affect. Plus all the exercise speeds up metabolism. I don't have much of a sweet tooth, so things like candy, donuts, etc are never an issue. I have a weakness for cheeseburgers/steaks, however I limit myself to one meal of red meat per week. I also love eggs, so I eat them a few times a week, but only the whites, no yolks. I don't drink much beer anymore- mostly red wine and single malt scotch, so not too many calories there.

I guess my point is to just be mindful. I'm not on a diet, but I make sensible choices. Everyone knows what's good to eat and what's not. Substitute some steamed veggies for those fries most of the time. Have some black coffee for a pick-me-up instead of coke, pepsi, or red bull. Eat some fish a few times a week. Stuff like that. Also, throughout the day it's better to eat less more than more less - like 4 or 5 small meals instead of 2 big meals. Doing so also keeps blood-sugar and energy levels stable, and curbs your appetite to the point where you'll have less of an urge to mow down that massive high calorie meal.

I would say I'm more a gym rat than a health nut, and I'm not trying to preach. IMO it's about moderation and being mindful with food, and frequent exercise.

[GhettoDogAllStars]

Originally Posted by Beemnseven

That's about what I need to lose; maybe more like 25-30 lbs.

Can you give me a run-down on what you're eating and the quantities involved?

My biggest problem is late-nite munchies. Around 9 or 9:30 or so, I start getting the urge to pig out.

I lost 30 pounds, without changing my diet, when I moved to Colorado and started hiking mountains. You could always try that, if you like hiking.

[GhettoDogAllStars]

Originally Posted by GMScud

I agree for the most part. I don't smoke, and I'm in the gym for about an hour and a half 6 days a week, doing both cardio and a pretty intensive weight training routine . I also do a full body stretch before I workout and right before I go to bed (which works wonders for falling asleep quickly). Working out as often as possible is not only good for physical health, but all that oxygen in your blood makes you mentally sharper. The best few hours of my day are the ones right after I workout. I feel like a million bucks, and mentally I'm sharp as a tack. I know this may sound stupid or arrogant, but I'm proud of the way I look with my shirt off, and that's great for self confidence (not that I walk around shirtless for fun, but you get what I mean). A regular exercise routine should be mandatory for everyone who is physically capable. You will look and feel so much better, and obviously it will extend your life.

As far as diet, because of how much I exercise, I can cheat a lot more than most people and not really see an adverse affect. Plus all the exercise speeds up metabolism. I don't have much of a sweet tooth, so things like candy, donuts, etc are never an issue. I have a weakness for cheeseburgers/steaks, however I limit myself to one meal of red meat per week. I also love eggs, so I eat them a few times a week, but only the whites, no yolks. I don't drink much beer anymore- mostly red wine and single malt scotch, so not too many calories there.

I guess my point is to just be mindful. I'm not on a diet, but I make sensible choices. Everyone knows what's good to eat and what's not. Substitute some steamed veggies for those fries most of the time. Have some black coffee for a pick-me-up instead of coke, pepsi, or red bull. Eat some fish a few times a week. Stuff like that. Also, throughout the day it's better to eat less more than more less - like 4 or 5 small meals instead of 2 big meals. Doing so also keeps blood-sugar and energy levels stable, and curbs your appetite to the point where you'll have less of an urge to mow down that massive high calorie meal.

I would say I'm more a gym rat than a health nut, and I'm not trying to preach. IMO it's about moderation and being mindful with food, and frequent exercise.

Do you grunt when you workout, so everyone can see how jacked and tan you are?

[Schneed10]

Originally Posted by Mattyk72

Basically, I stay between 1500-2500 calories per day. It's a good idea to mix up your calorie intake from day to day to keep your body guessing.

See I definitely don't see 2500 as a "reduced calorie" diet. Probably not even 1500. The FDA recommends 2000 a day for the average person.

It sounds to me what you're doing is just counting calories, eating healthy foods, and exercising. I'd call it the common sense plan.

When I saw the news story the other night about reduced calorie diets, I was thinking the extreme. All the people do is eat fruits and veggies, practically. They're hyper skinny, to the point where it appears skin is sagging off bones. I don't think you're on that plan, you're on the one that any doctor in the world would recommend, which is the one that works - common sense.

[Schneed10]

Originally Posted by jsarno

So are you saying that people with those issues don't have sex even though they want to?
You said restricted to a life of NO SEX. (you have now changed it to "restricted in terms of physical activity") Maybe reduced, sure, but we both know most people don't listen, and to go out having sex is a pretty nice way to go. I have known people with CHF, COPD, and valve problems which included replacement. Only one had sex issues, but he took viagra (valve replacement). So not all that have those issues need to give up sex.
If you are changing your comment to say "may restrict sexual activity" then I will agree.

I have no idea what you're talking about.

I'm saying people with the heart ailments I listed are typically resticted by their cardiologists from having sex, or any other type of physical activity that may raise the blood pressure and heart rate in a similar manner. It's simple, the heart isn't working right, so don't work it too hard.

[MTK]

Originally Posted by Beemnseven

That's about what I need to lose; maybe more like 25-30 lbs.

Can you give me a run-down on what you're eating and the quantities involved?

My biggest problem is late-nite munchies. Around 9 or 9:30 or so, I start getting the urge to pig out.

Here's a sample of a typical day:

breakfast:
1 nutrigrain blueberry bar - 130 calories
2 homemade low fat waffles with a tiny bit of no sugar syrup - 210 calories

lunch:
2 grilled chicken sausage links - 260 calories
steamed mixed veggies (2 servings) - 120 calories

dinner:
1 broiled chicken breast - 213 calories
1 medium bake potato (dry) - 163 calories
1 large mixed greens salad w/cheese and croutons - 200 calories

snacks:
cheez-its (100 cal pack)
baked tortilla chips with salsa - 150 calories
goldfish crackers (100 cal pack)
1 mini drumstick ice cream cone - 130 calories

exercise
30 minutes on stair climber moderate intensity - burned 372 calories

Net calories for the day: 1404

I hear you on the late night snacking. But if you have a snack mid morning, mid afternoon, and another one a few hours after dinner, you shouldn't get those late night cravings. Plus I drink a lot of water, 8 glasses/day at least is a must. And I simply don't allow myself to eat after 8pm. Counting your calories really helps you realize what you're putting into your body.

[Daseal]

Plus I drink a lot of water, 8 glasses/day at least is a mus

While I'm far from an expert, drinking water can make a huge difference. From what I understand, we can often confuse hunger and dehydration. I know when I drink a lot of water, I generally eat a lot less.

[GMScud]

Originally Posted by GhettoDogAllStars

Do you grunt when you workout, so everyone can see how jacked and tan you are?

LOL. Actually I usually workout alone, and I'm my own little world with my I-pod. The majority of members at the health club I belong to in Bethesda are either 40+ working professionals, 60+ retirees, and high school kids. So no, I don't grunt or throw weights around. My demographic (30 year old, not married, no kids) is in the minority there. It's far from a meat head gym.

I've got a question for folks out there that hasn't been discussed in this thread - What kind of supplements are you taking? By supplements, I mean vitamins, omega-3's, protein, etc etc.

I'm currently taking GNC Mega Men Sport (time release), and omega 3 fish oils. If I leave the house and forget to take them, I can definitely tell throughout the day. After a workout, if I can't have a meal of some sort within 30 minutes or so, I try to have a protein bar or shake. I also have one scoop of Green Vibrance every day.

[Beemnseven]

Originally Posted by Mattyk72

Here's a sample of a typical day:

breakfast:
1 nutrigrain blueberry bar - 130 calories
2 homemade low fat waffles with a tiny bit of no sugar syrup - 210 calories

lunch:
2 grilled chicken sausage links - 260 calories
steamed mixed veggies (2 servings) - 120 calories

dinner:
1 broiled chicken breast - 213 calories
1 medium bake potato (dry) - 163 calories
1 large mixed greens salad w/cheese and croutons - 200 calories

snacks:
cheez-its (100 cal pack)
baked tortilla chips with salsa - 150 calories
goldfish crackers (100 cal pack)
1 mini drumstick ice cream cone - 130 calories

exercise
30 minutes on stair climber moderate intensity - burned 372 calories

Net calories for the day: 1404

I hear you on the late night snacking. But if you have a snack mid morning, mid afternoon, and another one a few hours after dinner, you shouldn't get those late night cravings. Plus I drink a lot of water, 8 glasses/day at least is a must. And I simply don't allow myself to eat after 8pm. Counting your calories really helps you realize what you're putting into your body.

Thanks for the info; that doesn't sound so bad. I don't know about the dry baked potato though, I'd probably choke. I'm trying to incorporate more fish in my diet, and I know I have to exercise more.

I'm about 6'3" and flucuate between 240 and 250 with most of it around my waistline and my face. So something's got to be done.

[MTK]

Originally Posted by Beemnseven

Thanks for the info; that doesn't sound so bad. I don't know about the dry baked potato though, I'd probably choke. I'm trying to incorporate more fish in my diet, and I know I have to exercise more.

I'm about 6'3" and flucuate between 240 and 250 with most of it around my waistline and my face. So something's got to be done.

I'm 6'3 and was 246 when I started doing this, now I'm 223. I'd like to get down to 200 eventually.