Learn how i lost 150 pounds in just 14 months

This is not just another fad diet book – of which fill libraries, bookstores, and the internet, but the true story of how I lost 150 pounds in about 14 months (and kept the pounds off). A story, which I believe anyone who can walk, will benefit from. First let me back up a bit and explain how a middle-aged 6’ 0” male with a medium to large frame got to be 335 pounds. Well, it wasn’t hard and didn’t seem to take all that long. It was eating lots of fast food, burgers, and little to no exercise over the course of a few years. Sound familiar? In my 30’s and 40’s I was fairly active with scuba diving and just in my job itself. Then all of a sudden my job changed to where I sit at a computer eight hours a day (and still do), instead of being a busy technician building and testing things. With age also came the slowdown of my body’s metabolism (I am now 54), coupled with a sit down job and eating lots of fatty burgers and other high calorie meals. Especially bad was eating big meals just before going to bed. It didn’t take long to find myself at 335 pounds. I blew up like a big fat whale and my huge belly hung way over my belt line. I had to buy 3X shirts and 50” waist trousers to go around my bulk. I looked and felt just awful. The time came when I finally said enough is enough! I was not feeling good, was out of breath all the time, and could hardly walk up the stairs to the bedroom. I went out and bought a good digital bathroom scale and weighed myself the next morning (undressed and after using the bathroom). The max limit on the scale was 330 pounds. The scale gave me an error message (a big fat capital E). That meant I was heavier than 330 pounds! Oh my God I thought! It can’t be! That morning, I weighed myself at work on the shipping scales. My weight was about 340 pounds fully dressed and after eating breakfast. That meant my true morning weight was around 335 or so. Steps I took to lose the pounds… I knew I didn’t want (or could afford) to buy expensive exercise equipment. Nor did I want to spend a lot of money to join a health club. There had to be a better way. I did some research on the internet about aerobics and metabolism (the rate at which the body burns fuel) and came to the conclusion the answer to my weight problem was to increase my metabolism through aerobic exercise, and by changing my eating habits. The strict definition of aerobic is “with oxygen”. The body uses oxygen to burn fuel. Aerobic exercise improves oxygen consumption by the body and burns fuel more efficiently. I learned that aerobic exercise (like walking at a brisk pace for 20 or more minutes without stopping), will increase the body’s metabolism (perhaps up to several hours), even after you stop exercising. This is just one of the added perks of aerobics. I would encourage everyone reading, to search the internet on “metabolism” and “aerobics”. There is much more information there than I can possibly put here, or need to. The information is abundantly available – no need for me to re-invent the wheel. After getting freaked out when my new digital bathroom scale went “Tilt”, this is what I did… 1. I created a spreadsheet on my home computer so I could track and record my weight each Saturday morning (you can choose any day you wish, as long as you are consistent on when you weight yourself). Once a week is best. 2. I researched the internet about losing weight, and learned about metabolism, aerobics and aerobic exercise (and how they affect the body and calories). I figured I should be about 180-185 pounds for my height and frame, so I adjusted my daily calorie intake for that body weight. No special diets to speak of, just calorie intake adjustment, although I do try and eat healthy foods most of the time. 3. I invested in a good pair of walking shoes. This is critical! 4. I measured out one mile (using the odometer of my car), and timed how long it took me to walk one mile at a brisk pace (brisk pace meaning walking fast enough to elevate my heart and respiration rate). It took me 20 minutes to walk one mile. A 20-minute mile is not all that fast, but fast enough for someone weighing 335 pounds. And 20 minutes is the minimum workout time for aerobic exercise to be beneficial to the heart. My course was nothing more than the sidewalks of my neighborhood. Partly homes and apartments, and partly businesses. 5. I walked one mile per day, everyday, for about the first month (a 20-minute walk after dinner). I noticed my energy level was building and I felt better. After about the first 10 days, my digital bathroom scale began to give me a number instead of the big fat E error message. Definite progress! 6. The second month I increased my distance to one and a half miles a day (or a 30-minute walk after dinner). The soreness in my legs gradually disappeared. 7. I continued this pattern of increasing the distance by one-half mile until I was up to six miles per day (doing three miles before work and three miles after work). Six miles a day may be a bit extreme, so you may want to adjust your walks accordingly. But it worked for me and got to the point where I could walk three miles without breaking into a sweat. The pounds melted off! 8. After I lost nearly 100 pounds, I scaled back to four miles a day (two before work and two after work). I walk the miles faster too, about a 17-minute mile). 9. After 14 months, I reached 185 pounds and that’s apparently where my body wants to be. I continue to walk four miles everyday, watch my daily calorie intake, and have stabilized at 185 pounds. Do I still eat a big fat juicy burger and ice cream once in awhile? OH YES! I love that stuff! But I religiously weight myself each Saturday morning and my weight seems to be happy and steady at 185. I don’t deprive myself of the foods I love, but I have learned what, when, and how much I can eat and get away with. One has to experiment and adjust accordingly. I look forward each day to my walks. In fact, I get a sense of accomplishment after each walk. A fringe benefit I guess. Another fringe benefit is that walking is a great stress reliever… especially after a hard day at the office. All in all, I am in much better health. That 150-pound barbell I was carrying around all day is gone. My heart and cardiovascular system is much healthier… all due to walking. Perhaps one of the greatest benefits (other than the obvious health benefits) is that the people in the neighborhood and the storekeepers stop me all the time and comment on how I look. These are the people who would see me walk by their homes and stores each day. They saw a once very fat person transformed into a thin person. The bottom line… I was sick of being obese and I knew it was killing me and that I needed to do something and quick. I was a sure candidate for a heart attack or stroke. After doing a little research, I found the best way for me was aerobic walking coupled with a change in eating habits. There other types of exercises that will work too, but I believe nothing is as good for the human body then walking. The benefits are enormous and the cost is, well, the price of a good pair of walking shoes and comfortable clothes. It’s enjoyable too! Forget those expensive boring indoor treadmills! Go for a walk in the great outdoors! If you can walk, have a place to walk, by all means go for it! If you are like me, you will increase your energy a hundred fold. Start off slow at first if you are way out of shape, a few minutes a day. Walk briskly and swing those arms. Increase until you can do a mile, then a mile and a half, and so on and so on until you reach your goal weight. This is a lifelong commitment, so don’t stop after reaching your goal weight. My family and friends at work all say I am half the man I used to be. They are not very far off! I went from wearing 3X shirts and 50” waist trousers, to wearing large shirts and 34” waist trousers. Yeah, I had to buy all new clothes but I didn’t mind the expense one bit. Take care and happy walking.

Shelve those unwanted pounds from your body with xenical

Majority of the population today, is considered as overweight and is at the edge of inheriting cardiovascular diseases. A few extra pounds of your body weight count you up as obese. Obesity can put you in many embarrassing situations. You have odd working hours and find it almost impossible to join a fitness center. Tried many medications, but in vain. If this mounting obesity is becoming like a disgrace, do no loose sleep. Try the weight reducing drug Xenical and cure your heftiness. Though fats are important components of a balanced diet, still over-consumption of fatty foods and calories lead to excessive body weight. Excess body weight contributes to many health diseases. Some of them are high blood pressure, high cholesterol, diabetes and heart diseases. This unhealthy trend is now urging people to take radical measures to reduce weight. Xenical is the brand name for orlistat. It is an oral prescription weight loss medication used by obese people to reduce weight. It is a highly effective means to block the absorption of fats into the bloodstream. The undigested fats are eliminated from your body through the bowel systembined with a low-calorie diet, xenical is used to encourage weight management. It thus shelves down the return of those unwanted pounds from your body. Along with the reduction of dietary fats, xenical may decrease the absorption of certain fat-soluble vitamins and beta-carotene. In order to recompense with this loss, one is advised to take a multivitamin containing vitamins A, E., D and K once in a day. These multivitamins should be taken 2 hours before 2 hours after taking xenical. Xenical should be taken under complete medical supervision. Special monitoring or a dosage adjustment might be required if you have had a history of kidney stones, anorexia or diabetes. Since xenical is in the FDA pregnancy category B, it is not anticipated to harm an unborn baby in the womb. Still do no take xenical without consulting your doctor if you are pregnant. One capsule of xenical should be taken after 1 hour of each main meal with a full glass of water. For getting better results, try not to take a meal containing more than 30% of fats. Follow a healthy eating plan through the assistance of your dietician. In case you miss a dose do not try taking double of it. Some people have a misconception that if they take a double dose, they would be benefited more. But it’s just not true. The extra dose won’t help. Try to take the pill the same time every day to reduce the chance of skipping a dose. Besides the advantages of xenical, one must also be aware of certain side-effects so as to avoid facing any mishaps in future. While consuming xenical, if you experience a rare allergic reaction including breathlessness, closing of throat, swelling of lips, tongue, face or hives seek medical assistance immediately. Take xenical and mark an end to all your embarrassments that you had been facing due to your obesity.

Teaming up at school or work to lose weight

Teaming up either at school or work to lose weight may be one of the best ways to accomplish your diet goals according to a study published in the Journal of Consulting and Clinical Psychology. The study followed a group of friends who partnered up in an effort to lose weight as well as several individuals with the same goals. At the end of the study, researchers found that people who partnered up were not only more likely to complete their diet program but also lose more weight than individuals who dieted without a support partner. Furthermore, dieting partners were more successful in maintaining their weight loss than individuals dieting alone. So, what makes the strong difference between dieting with a partner and dieting alone? Researchers believe that the element of social support is a compelling factor. A weight loss partner can provide both the moral support and discipline you need to stay on track. While just about anyone can serve as a weight loss partner, researchers believe that buddies from school or work make better weight loss partners because they are not as likely to be judgmental as family or even close friends. In addition, a weight loss partner from school or work is more likely to understand the unique frustrations dieters face in the real eight to five world of work or school. When making the decision to team up at work or school, dieters should consider several key factors in selecting a weight loss partner. One of the first factors they should consider is the type of weight loss partner that would best suit their needs. For example, ask yourself whether you are more in need of someone to work out with you or someone to help you avoid those tempting dessert laden office parties and the ritualistic afternoon snack hour? You should also consider finding a partner who will mesh well with your personality as well as schedule and location. While you may work at the same company as someone else interested in losing weight; if your schedules constantly conflict, chances are you won’t be able to provide much support to one another. The same is true when looking for a weight loss partner at school; the buddy system will work much better if your schedules are similar and classes located near one another. Finally, be sure to look for a weight loss partner that is not too strict or too indulgent in their support. Look for someone who will be supportive but firm in keeping you on track. When you do find the right support partner, be sure to sit down with them to discuss mutual goals. Consider ways in which you can support one another in your weight loss efforts, such as these: • Take turns bringing healthy snacks to work/school. • Set aside a time during the day when you can discuss progress, setbacks and tips. • Get together to visit the gym or take an aerobics class during your lunch hour. • Exchange low calorie, low-fat or low-carb recipes. • Celebrate one another’s victories. With the right amount of support and encouragement, you may be amazed at the success you can achieve in your weight loss goals.

The diet bore

You probably know a diet bore: there's at least one in every office, every group, and at every get-together. It's almost always female - men lose weight too but don't seem to feel the same compulsion to convert the entire world. Blame it on our innate female need to change everyone else. The diet bore is the one who knows the caloric count of every morsel you eat, and makes sure you know it too. She can expound, at length, on the relative merits of sugar, salt, protein and carbohydrates. She actually knows the difference (and explains it ad nauseum) between mono and unsaturated fats, transfats, and essential fats. She knows what's good for you and what terrible things will happen if you actually eat what's on your plate. She's the one who makes you cringe in a restaurant as she meticulously quizzes the poor waitress about how everything is prepared and cooked. She demands special substitutions and omissions and then complains that her meal is bland. She carries salt and sugar substitutes in her tote along with her trusty food value books and a calculator to loudly total the calories and carbs she (and you) has consumed. She causes more of us to fall of our diets than Ronald McDonald and Colonel Sanders combined because she makes the whole concept of losing weight so damned boring that we don't want anything to do with it. As we happily pig out on our spaghetti and meat balls (with garlic toast), we can take comfort in noting that the diet bore, despite the breadth of her knowledge and her too public weight control efforts, is always a little heavier than she should be. Maybe she bores herself too?