| Exercising |
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Ancient Dragon
New Member
| Joined: | 2 Nov 2006 |
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| Posts: | 2 |
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Posted: 3 Nov 2006 01:25 am |
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I am 63 years young, male and overweight (286 lbs). I have been exercising at a health club for about 4 years. At first I lost a lot of weight, about 40 lbs. But since then I have not lost anything. Last year I had stints put in 3 of my heart arteries and now I have to take about 15 different pills a day (blood thiners, blood anti-clot, diabetes, clesteral, and a few others).
So, what do I need to do to start losing weight again, short of wiring my jaws shut
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Nir
Senior Administrator
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Posted: 3 Nov 2006 02:21 pm |
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It has been said that weight loss is 20% exercise and 80% food intake, so it is wise to look at both.
As you have lost considerable weight by adding exercise to your schedule (but presumably keeping your eating similiar), it is likely that, with the added exercise, you were burning more calories than you were consuming.
Now that you weigh less, you require fewer calories - so have you reduced your food intake in step with your reduced weight?
Also, your body adapts to exercise. A particular exercise may have been intense enough for you when you started exercising, but as you become fitter the same exercise may challenge you less and burn fewer calories - so you may need to push yourself further.
What is your height? What is your typical exercise schedule? [I'll use these to figure out how much you should eat or make comments on exercise]
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Ancient Dragon
New Member
| Joined: | 2 Nov 2006 |
| Location: | |
| Posts: | 2 |
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Posted: 5 Nov 2006 02:12 am |
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Thank you for your response. My height is 6 feet 0 inches in stocking feet. I attend a health club 4-5 days/week for 38 minutes/day (its timed). includes in-place running and strength-exercing machines.
I don't have a problem during the day but when I get home from work and exercising , about 6:15 p.m., its non-stop eating. I eat breakfast, normally dry cerial with soymilk, lunch -- often a small ham sandwitch.
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Nir
Senior Administrator
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Posted: 5 Nov 2006 11:27 am |
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Your unadjusted RMR is 2130. I'd recommend eating up to 2489 a day (or a bit less, if you prefer - but definitely no lower than 2130).
Ideally you should spread your calories relatively evenly throughout the day - eating it all in one meal is counter-productive. Consider eating 5-6 small meals/snacks throughout the day. Have about 195g of protein daily from your foods.
What kind of foods do you go for in the evening? I Perhaps your choice of foods makes it difficult to stick to lower calories. I notice the breakfast and lunch options aren't high on fruits and vegetables. Read the tutorial (link at bottom of the webpage) and investigate healthy eating choices such as vegetables, fruits, beans and whole-grains (in that order).
Those are the mechanics of effective fat loss. Of course, you might not want to change your ways. That's a different struggle, one that many of us face.
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