Well, I wasn't going to start a new topic since one was already opened but it was closed. So, I kind of don't have much choice. I have a year or so before I actually intend to join, which gives me a fair amount of time to gather information and make an informed decision.

First on my plate is the physical end. Getting down to 150lbs-170lbs. Unfortunately genetics aren't helping me any as I'm of Norwegian blood, generally speaking we're big. I can also admit, via wrongly enforced eating habits [clear your plate] and general lack of necessary exercise [minus being a labor hound for the first 5 years of my working career], I'm obese. Currently around 300lbs. Meaning I need to lose half my weight without gaining too much muscle [which is easy to do in my family]. This, I know, to be a task in of itself.

I need to do it, not just to join, but because it's necessary for my own damned health. However, health aside, part of the motivation is to be able to join. I'm asking, in honest, any tips or advice one can give. I am well aware I need to speak with my physician about losing the weight in a healthy way, but I'd like tips from people with experience.

_
_
_

The other side of the thread. I'm leaning toward the Navy but in honesty am not sure which branch I'd like to join. Combat is fine with me, but I'd also like to put my intelligence to good use. Too, I'm the kind of person who conquers a task and gets bored. Every job I've ever had, I advanced in a year or less to a higher position. More responsibility, more required intelligence or ingenuity. I don't want to join and pick a MOS or a career and end up bored.

Yes, Navy is in my family, and I do question if I'm leaning Navy because of that, or because I honestly think it'll serve me best and I serve it. This is why I'm here. I need help, and I'm not prepared to even talk to a recruiter yet. I don't need someone selling me on a military career. I just need information so I can make the best decision for myself.

Thanks in advance.
Remmy.

Start by walking 20 minutes a day.
You'd be surprised at how just that will quickly make you feel a thousand times better.
Then gradually work your way towards walking at least an hour. You want to probably avoid running (especially on a hard surface like concrete) until you lose a little bit due to the pressure being put on your knees and ankles.

On the food side- start by cutting out soda/juice for water. If you gradually change your habits and work on the little steps (replacing a fast food lunch with something relatively healthy you bring from home for example) then you will have a better chance of the habits sticking around.

It's not an overnight thing. But if you commit to it and work on it, it can be done.

I was/am obese myself and have lost a ton of weight so far just by slowly changing my routine/habits.

I find a good diet keeps me at a steady and healthy weight even during long stretches of no exercise.

Quit all junkfood and soda immediately, remove all temptation and keep it out of your house. Stay hydrated with water, get a healthy breakfast every morning and limit your snacking to raw fruits and veggies. Read labels and know what you eat, use your common sense and stay away from garbage like high fructose corn syrup. I've found cooking to be quite enjoyable and a great way to save some money and eat healthy at the same time.

I hope this helps and best of luck!

Thank you MandyBr and GRN15 for your replies. I had already started these changes about two weeks ago, adding walking last week. I was 320ish, and am now around 310 and this was just with a change in food; I've been weening myself off soda and am about ready to cut it completely.

I have a Wii set up on a wall mounted TV infront of my treadmill. I play bowling while I walk. Starting at a warm up pace and escalating to a fast walk to work on cardio as I go. In time it will move up to jogging, but a brisk walk is good for now I believe.

Too, I admit I didn't know juice was bad. I've been drinking a gulp or so of Cranberry juice when I take my vitimins. I have, however, cut out most all junk food and snack on grapes, apples and oranges thought out the day along with half a sandwhich for Breakfast and or Lunch. Wheat bread. I'm probably going to have to turn to cooking, though it's never been a strong suit. lol.

I have a twin, and she's not at all motivated to lose weight. This also means I can't really remove temptation from my house. :-/ No, she wont remove it on my behalf and I'll not be asking her to. It's my responibility to maintain control.

GRN15, could you offer any simple, non-complex meals I can cook and divide into meals to eat for the week. I have found pre-packaging/splitting food into set small portions had helped a lot. So, I'd like to look at things I can cook and split up into little meals for the week.

Again, thank you BOTH for replying. I'm open to all the help and motivation I can get. :-D

one really good food is just boneless, skinless chicken breast. You can cook it many different ways and eat it many different ways. It makes it much easier to cook something like that in bulk and have it available for the week. Throw it in a sandwich for lunch, have it with some veggies for dinner, can't go wrong. Congrats on the lifestyle change!

Great Idea! Especially since I'm not keen on any other light meats. --hates turkey--. Thanks for the congrats. I'm keeping my head up and having faith I can follow it through all the way.

swimming is great for you, it takes off your weight while working you out both cardio and muscle.

if you can find it but aqua gym is fantastic!! you do weight machines under water so your not having extra pressure from your own weight to work against just resistance.

dont shy away from red meat, just depends how you cook it and how lean it is. and again have it in moderation.

also try snacking on veggies as well as fruit.

and make sure you have carbs in your deit, just again in moderation and your bread for sandwiches make it as non processed as possible, even swapping to pita bread or such is healthy for you then highly processed bread.

best of luck!

oh yeh another tip is dont weigh yourself everyday, once a week is sufficent because some people get discouraged by daily fluxuations and can slip on this alone (my mother being one)

An Aqua gym would be fan-fracking-tastic but I highly doubt we have one around here. I'll look though. My apt does have a pool though, so I'll see about adding swimming to a regime.

I do eat some vegitables, but more snack on fruit. The vitimns I take though, are from Nutralite, not sure if any of you heard of them. They're fresh from the farm compact fruits and vegitables. Though I think the fresh thing is likely better.

How do I know how processed my bread is? I switched from White to Wheat, and as for Pita bread, I can't remember if I've ever tried it. One of the downfalls to eating healthy, is it's more expensive then not. One of the many reasons I believe America [self included] are fat. Desk jobs don't help.

As for weight watching, I'm educated enough to know weight can fluctuate 5 or more pounds from one day to the next. Many factors including bowel movements. Not to gross anyone out.

I know I need to build muscle in my arms [lost some mass/strength since I got a desk job] but I'm afraid to gain too much muscle mass. One- I don't want to look like a body builder or a man. Two- my family can build the muscle fairly quickly. I did take weight lifting in HighSchool, wile it didn't really help my build it did educate me. Thankfully my Apt also has a 24 hour Gym. :-D

quote:

Originally posted by RemmyHun:
One of the downfalls to eating healthy, is it's more expensive then not.

Incorrect. It's actually cheaper by at least 33% with the food costs because as your weight drops you have less a need to eat and as you exercise more your metabolism speeds up ==> but this does not mean you consume more unless your activity level radically increases.

If your finding it more expensive your probably not eating healthy or your overtraining.

Erich is right- I've found that I'm spending much less on groceries than I did.
Check out sparkpeople and/or livestrong.com as well. Both are calorie counting sites.

It helps immensely when you are trying to change your eating habits to see it written out.

When I first started I would have sworn I was eating well and then I'd put in my food for the day and the calorie count was shockingly high.

And it also helps to see how much more you can consume of certain things then others.

Hmm. I'll have to look into it. It's very possible, and probably that I'm simply viewing from the wrong perspective.

Here's a big list of recipes I use:
I wouldn't call some of them healthy but most are good.

One easy thing I like to make from leftovers is a healthier fried rice. As the ingredients are common leftovers (chicken, rice, onion, peas, carrots, egg whites, olive oil) Go a little light on soy sauce as it's high in sodium.

Broiled salmon with a salad on the side is always delicious. Black bean quasidillas are easy, quick, and vegetarian. Instead of using salad dressing, I put weird stuff like tuna, hot peppers, black beans, almonds, peanuts, olives, mushrooms, sweet onion and chopped boiled egg in my salad.

I have to recommend grape nuts cereal. Its the only cereal I can eat seven days a week on a constant basis. Can't explain why I love it and crave it so much, must be nicotine in them nuggets or something

This message has been edited. Last edited by: Retired_CG_Recruiter,

Remmy,

I'm in the same boat that you are.

I was upwards of 360 lbs. and have lost 60 lbs in the past 2 months. I walk on a treadmill EVERY day for an hour and I'm up to 3.2 mph (started at 2.0 mph) After that, I jog and do as many wind sprints as I can.

Usually I'll eat a bowl of cereal or soup with a slice of low cal dry toast for breakfast, a 6 inch sub from subway with a diet drink and apples for lunch (about 400 total calories) and then for dinner usually a bowl of soup and a couple peices of dry toast.

It works for me. Or atleast, It has worked for me.

Also, You don't HAVE to get down into the 170's. If you have a big neck, you'll only have to get down into maybe the 250's to pass the body fat %.

Good luck !

Grn15thank you for the site. Never been much into fish, though Tuna is usually okay by me. I'll try Broiled salmon, and I like rasin nut bran myself. Never looked to see if it was any good. lol.

FLRyan23great input! Though I need a new treadmil for that, it's craps out after 20 mins or so. But that's a small price to pay to get in shape. Question: Do you do an hour in one sitting, or 30 mins in the morning 30 in the evening? Too, the MPH, the treadmil you use calculates that huh?

Currently I'm spending 20 mins on the treadmil in the morning, followed by balance excersises on the Wii fit for another 20 or so. Then doing the same in the eve.

For food, I'm eating a half a sanwhich [one whole wheat slice of bread, a single thin line of yellow mustard, two slices of smoked ham, and half a piece of 2% cheese.] for breakfast. I snack on fruits between breakfast and lunch. Then for lunch I'm eating about the same. And again, snacking on fruits or cheese between lunch and dinner, and then similar or same for dinner as breakfast and lunch. Snack of fruit or cheese after dinner if I want. I did go and get chicken breast last night though! So as soon as I get to cooking it I'll change some stuff up. Added note, I am taking vitimins etc to help get the stuff I'm not getting.

Another question [sorry, I type alot], is 2% milk okay? I find the need to chug it in the mornings and at night, but I haven't been and I feel out of sorts. Is this "withdrawl" or something like that? Is it okay if I continue this? A friend of mine suggested building muscle to help loose body fat and then once the body fat is down I can ease back and maintain toning and cardio. What do you guys think?

^^^ The Ham and Cheese on bread is loaded with calories, why are you eating that? Have you tried a wrap instead (getting rid of the bread), lose the ham in favor of bologna or some other meat which isn't so high in calories. Get rid of the cheese unless you increase your activity level. On the diet you should go for bulk instead of calories. So for lunch fill up with an apple or orange or some carrots. Even steam some broccoli or cauliflower in the microwave (not hard, little watter in the bottom of the dish, celophane over the top....and it will steam).

Mustard....no need to conserve there, IMO.

Your activity level is pretty low as well. I sit in front of a computer all day and I exercise more then you and I am over 40.

With your exercise program, it doesn't have to be all chore either. Sub in walking outside for a 1/2 to full mile. Walk around a little more at work, go to a large shopping mall and walk around.

On the treadmill try fast walking instead of running. I dislike running on a treadmill because of the potential of shin splints.

I've cut back on my exercise because it's getting cold out but generally in the warmer months it was:

Mon-Wed-Fri:

1. Run 5 miles (50 min to 1 hour approx).

2. Bike 12-15 miles (1 hour approx).

Tue-Thur-Sat (sometimes just Tue & Thur):

1. Spend some time at the Gym on the treadmill, ab crunch, sit-up bench, lateral, a little weight lifting for the upper body, not necessarily heavy weights.

Breakfest:

bowl cereal (wheaties with skim milk)
oatmeal (this is better then the above same calories but more filling). Maybe a bagel or toast but I find in the morning I'm not that hungry until 10:00 a.m.

Lunch:

Full lunch only light restrictions here. Ice tea, maybe chicken for the main course. I would usually go to a restaurant or eat a tray lunch in the Cafe at work. I avoided the fat fried foods for the most part.

Dinner: Progresso Low Cal Soup (120-200 cal), maybe an apple or orange and some raw carrots.

You obviously have to vary the above or you will get bored with it.

A tip on the running. Best time in Summer was early morning, then eat breakfest and sleep an hour, then get ready for work. The sleep will wash away most of your fatique from the run but not the energy kick......pretty cool how it works.

Ouch. "I exercise more then you and I am over 40." Total stab. In any case, you're correct, and I'm aware it's low, hence why I was asking for tips.

Bypassing the lack of tact or supportive nature [none of which I'll get in the future I know] to answer your question, I picked ham because I hate turkey and if I'm eating chicken it wont be a sandwich. Also, ham is something I'm familiar with. I'll spare boring details of my childhood and plethora of bad habits and move forward. Wraps I can do, and when I get paid Friday I'll be making said changes. Wraps will also allow for more options with chicken breast. Any recommendations on which wraps are best, or perhaps which to stay away from? Also, is garlic, as a seasoning, bad to use?

I am investing in a treadmill that wont cut off after 20 minutes. Too, I'll be filtering in Gym time for weight lifting to increase upper body strength and to build more muscle to help burn the fat.. Biking is a great idea, I'd considered and forgot it. My work is about 4 miles away one way I can allow time for extended rides. [save on gas too]. Walking at work during my lunch break is a solid idea for times when I actually stop working at lunch.

Food.
Oatmeal makes me gag, too skim milk but that I think I can learn to tolerate and I do like wheaties so that's a good suggestion. Thank you. I'm a bit confused though, shouldn't breakfast be more of a meal then lunch and dinner? It kick starts your metabolism and helps give you the fuel you need for the day. What's the saying? Breakfast like a King, Lunch like a Prince and Dinner like a popper? Though obviously for dieting purposes it may not be to that extreme. Broccoli... is it okay to eat it raw? Or is steamed better? [Note: glad I wont need to ditch the mustard. :-D]

Your last tip may very well be a redeeming factor [not that you were trying for it] sleep for an hour. Strictly an hour yes? Did it take you a while to be able to do it without it knocking you off balance?

Thanks.
Remmy

Sorry on the lack of tact, just how I write, it's faster to dispose of the verbal fluff.

I mentioned Wheaties because Raisan Bran is also loaded with sugar and calories. You not only have to read the portion size on bozes but the calories per portion and do the math. Some cereals say 4 oz = 175 Calories and you have to multiply by 2. Bran is good for you so if you can sprinkle it on something without choking on it then go ahead.

Oatmeal, try it again it's changed. Quacker Instant Oatmeal thats Sugar Free with the diced apples is I think 110 Calories per packet and all you do is add water. Not bad and I think if you add some cinnimon it helps.

On breakfest being the biggest meal, my answer for me specifically would be no because I have a sedentary lifestyle apart from my exercise. So I wake up satiated and it takes usually until 10:30-11 a.m to start to get hungry with cereal for breakfest, So I usually start on my lunch at 11:30 a.m.. I typically eat Breakfest as late as I can without being late for work or starving. So approx 7:30-7:45 a.m. on days I do not run. Otherwise about 30-60 min after the run then another 60 in the sack to recharge.

Likewise I delay dinner as late as I can. Usually around 7:00-7:30 p.m. but not after 8:00 p.m. VS eating at 6:00 p.m. So in the summer the bike ride would be right after I get home from work.

I belong to a 24 hour gym so I can wait until 9:30-10 p.m. to hit the gym. On nights I hit the gym I do have an extra snack before I go to bed OR I eat a larger dinner but still watch what I eat in calories.

Believe it or not, running with the water consumption suppresses your appetite for a short while in the morning. But on mornings I run I eat about 45-60 min after the run. You shouldn't run if your hungry though you'll notice a decline in speed from lack of energy.

So you can do the math and figure out I start the run at 4:30 or 5:00 a.m. Which might seem early to you but the Army has it about right there. Coolest part of a hot day and nobody else is around (including traffic on the roads) to get in your way.

Rem..

I do my hour non-stop. I think breaking it up isn't that great because for me, I actually start getting warmed up, sweating, ect, ect at the half hour mark.

I go to the Y, Our local Y is usually open 5am-9pm. I'd love to find a 24 hour gym that's not too expensive though.

quote:

Originally posted by RemmyHun:
For food, I'm eating a half a sanwhich [one whole wheat slice of bread, a single thin line of yellow mustard, two slices of smoked ham, and half a piece of 2% cheese.] for breakfast. I snack on fruits between breakfast and lunch. Then for lunch I'm eating about the same. And again, snacking on fruits or cheese between lunch and dinner, and then similar or same for dinner as breakfast and lunch. Snack of fruit or cheese after dinner if I want. I did go and get chicken breast last night though! So as soon as I get to cooking it I'll change some stuff up. Added note, I am taking vitimins etc to help get the stuff I'm not getting.

You got to dump the cheese man. Cheese isn't really good for you and if you're trying to lose, Cheese, Butter, and Mayonaise are horrible for you.

I once got the best advice from a Marine recruiter who said.. " No Cheese, No Butter, No Mayo, No Soda, No Fast Food. " you'd be supprised how much you lose JUST by cutting those out.

Well im female and i need help getting my fitness right....... and i want to joing the Navy HELP!!!!!!

It's good to know ErichG2, that you weren't purposefully taking a stab at me, though I would've gotten over it. Have. Anyroad, no worries, I wont take it personal should it happen again. I'll go ahead and try the oatmeal, maybe it wont be as bad as I remember. lol. I need to buy cinnamon though, I have none. Breakfast for me I pack, and eat when I get to work which would be after my morning workout and I have no doubt I'd be pretty hungry; though it may be because I've been keeping my dinners small.

I'm due in work by 9am, so I have been getting up earlier. I'll need to get up even earlier, however, to allow time to extend my workout to a better caliber and leave time to shower. Thanks for the heads up on eating before the run/fast walk if I'm hungry. Common sense should tell me that, but I can be very single-minded if I'm trying to focus on something sometimes. The gym at my Apt complex is well stocked with good equipment and has 24 hour access so I'm very pleased about that.

Thank you again, ErichG2 for your input. It's been VERY helpful.

-
-
-
FLRyan23 , good to know. I suspect in general it'd be better to go the full hour in one swing as it were. Making sure to be hydrated. I'm not sure if you live in FL like your handle suggests, or if you have your own Apt, but I found a while back it was best to find an apt with those amenities provided. Saves money and is convenient. I live in Central FL and there were a few to choose from for me. But if you're in a lease or not apt hunting that doesn't help. lol.

The only thing of those, for me, is the cheese. I have an addiction to block colby-jack cheese! lol. But, for the sake of my goals, I'll bid it farewell until I get things where I need/want them. I will have to find something else to get addicted to, like grapes or something. Good advice though. Lucky for me I've already dropped the soda, and the others don't apply to me. :-D

-
-
-
koolaid09, despite my name I'm female. You should read over this thread because it has very good information in it that should help you a lot. Minus my first post, that probably wont be of any help! But, I too am aiming to join the Navy. The only advice I can give, as a female is not to let your cycle stop you from doing what you need to. Don't let your emotions tie you up either. The second you feel overwhelmed or at all down/depressed [if you can] think positively about your goal. You wallow, you'll fall. I don't know you, so I don't know how driven or focused you are/can be. But that's my input.

Remmy.

Rock onBoatsBM1! Thank you.

quote:

Originally posted by RemmyHun:
I'm not sure if you live in FL like your handle suggests, or if you have your own Apt, but I found a while back it was best to find an apt with those amenities provided. Saves money and is convenient. I live in Central FL and there were a few to choose from for me. But if you're in a lease or not apt hunting that doesn't help. lol.

I was born and raised in Tampa, FL. I've used this username pretty much since the first time I touched a cpu in 1994. I've lived in Nashville, TN for the past 10 years with a 1 year pit stop in Louisiana and Texas.

I live in an apartment but I have a membership to the YMCA and it's really a great place. Can't say enough about the Y.

Ah. Yeah I think I remember you mentioning them, or perhaps it was someone else. In any case, I hope all is well on your end. I'm doing pretty good on mine. I've utalized veggies I'm not keen on, in the blender with eggs to make a scrambled egg coctail. lol. I'm not a chef, but I try.

Anyway, I'm off to work. Season is upon us and I need to keep my agents in check.

Remmy