Health, Good Practises, and Exercise

[dannyyankou]

One of the biggest tricks I've realized is to make sure you eat breakfast. If you do that, you're less likely to be hungry and binge later on. I've made more of an effort to eat breakfast and take walks for the past couple weeks, and I'm already down 8 pounds. I should do more than just walking, but hey it's a start.

 

[pshufd]

One of the biggest tricks I've realized is to make sure you eat breakfast. If you do that, you're less likely to be hungry and binge later on. I've made more of an effort to eat breakfast and take walks for the past couple weeks, and I'm already down 8 pounds. I should do more than just walking, but hey it's a start.

I deliberately avoid breakfast. It impedes working out early in the morning.

 

[Richard8655]

I deliberately avoid breakfast. It impedes working out early in the morning.

In the military, workout was always before breakfast. I'm a firm believer in breakfast, although some recent health news says the contrary. It was always considered healthier as the body has been deprived of nutrition after a night of sleep. When I used to skip, I found myself ravenous at lunch and dinner and tended to over eat, defeating the purpose of properly balanced meal distribution and weight control.

 

[pshufd]

In the military, workout was always before breakfast. I'm a firm believer in breakfast, although some recent health news says the contrary. It was always considered healthier as the body has been deprived of nutrition after a night of sleep. When I used to skip, I found myself ravenous at lunch and dinner and tended to over eat, defeating the purpose of properly balanced meal distribution and weight control.

100 calories of simple carbs is probably sufficient.

If I'm running 3-5 miles in the morning, I don't want my body to have to deal with digestion while running. Digestion is actually a significant drain on body resource and there's always the potential that your body may just decide to chuck the food while you're working out. The nutritional supplements that runners use are usually some form of sugar and electrolytes that the body can easily digest while working out. Many runners use Pop-Tarts as pre-race fuel.

The goal, in my case, is to have a good run. I use myfitnesspal to control calorie intake.

If I'm going to be doing something that burns a lot of calories, then I will bring Gatorade.

 

[dannyyankou]

I don't know, I've realized when I'm trying to lose weight, I'm more successful when I regularly try to eat breakfast. It curbs hunger and stops me from eating whatever junk I would later in the day.

 

[yaxomoxay]

I have breakfast after workout early in the morning, usually a few eggs/egg whites and some carbs (oats). Never breakfast before working out or I wouldn’t be functional, plus I don’t like eating or drinking water as soon as I wake up. If I don’t workout, no breakfast.

 

[44267547]

I know quite a few guys who do ‘fasted workouts’, where they essentially only drink water prior to weight training and that’s it. I don’t know how they do it, because I know I can’t. (Especially if you’re treating hard enough.)

For me, I need the carb source(s) for the energy, and I find that I can push harder, and I don’t get those light headed spells, (You know… like….when you’re hungry, you start to feel spacey.) <— I find when that happens, my focus is off, therefore my form will be off when weight training, and that’s not what we want.

I do try to eat at least two hours before a training session.

Lately I’ve been working with a lot of ground beef, (trying to mix it up by not just eating chicken all the time.) I buy 80/20, I’ll strain the fat as much as possible, but I can use beef so many ways for different dishes.

 

[ipsedixit]

Lately I’ve been working with a lot of ground beef, (trying to mix it up by not just eating chicken all the time.) I buy 80/20, I’ll strain the fat as much as possible, but I can use beef so many ways for different dishes.

Try getting 90/10 or even 93/7 ground beef (Whole Foods has both).

And if you find it a bit dry, you can incorporate some pureed zucchini (if trying to keep calories and fat in check) or guacamole.

 

[44267547]

Try getting 90/10 or even 93/7 ground beef (Whole Foods has both).

I actually purchased 96/4 two weeks ago. (2lbs worth). And I wouldn’t buy it again, because I found out that with the fat being the ‘binder’ like 80/20 has, the flavor was really missing, and the meat was really tough. The only time I probably would buy beef with that percentage of fat again, was if I was dieting down.

I will say though, I do think 80/20 is like the perfect balance with flavor. I drain as much fat as I possibly can, starting with a strainer and then I use a masher to apply pressure to drain the grease as much as possible in the strainer.

I saw percentages like 70/30 and 60/40, The beef would literally be swimming in grease with those percentages.

And if you find it a bit dry, you can incorporate some pureed zucchini (if trying to keep calories and fat in check) or guacamole.

The guacamole is an outstanding idea. And I would throw some cilantro and pico de gallo to boot.

 

[jdechko]

100 calories of simple carbs is probably sufficient.

If I'm running 3-5 miles in the morning, I don't want my body to have to deal with digestion while running. Digestion is actually a significant drain on body resource and there's always the potential that your body may just decide to chuck the food while you're working out. The nutritional supplements that runners use are usually some form of sugar and electrolytes that the body can easily digest while working out. Many runners use Pop-Tarts as pre-race fuel.

The goal, in my case, is to have a good run. I use myfitnesspal to control calorie intake.

Same here. I’ve been trying a few different types of energy gels just to dial in race nutrition. The GU gels are really thick and you need water afterwards. But the gels have carbs and electrolytes so that’s good.

In some of my recent indoor rides, I’ve been snacking on peanut butter M&Ms. I wouldn’t characterize them as healthy by any means, but what’s 500-600 calories when the workout burns 1400 calories.

 

[44267547]

In some of my recent indoor rides, I’ve been snacking on peanut butter M&Ms.

Yeah, When I’m going in for a heavy back day, I pack a few Snicker bars for a pre-workout and 3 Musketeers for the post workout. 😁

Not really.

In all seriousness, there’s got to be a better, Health-ier option (?) than using candy as a quick carb source. All you’re doing is spiking your blood sugar temporarily, which converts to insulin release.

If I may make a recommendation, yogurt covered raisins are absolutely ideal, or even dehydrated cranberries, dry granola, ect. I understand execution is kind of the same, but I don’t understand the mindset of why would you want to eat candy, when there’s easily better options than processed sugar with garbage in it.

 

[ipsedixit]

If I may make a recommendation, yogurt covered raisins are absolutely ideal, or even dehydrated cranberries, dry granola, ect. I understand execution is kind of the same, but I don’t understand the mindset of why would you want to eat candy, when there’s easily better options than processed sugar with garbage in it.

Some people find dairy hard to digest, and fruit (either fresh, dried, or somewhere in between) often has (too much) fiber to digest easily without upsetting the stomach.

Granola might work, but at the end of the day most commercial granola is no better than crumbled cookies, which in the pantheon of comestibles is probably right up there with candy bars.

 

[44267547]

Some people find dairy hard to digest, and fruit (either fresh, dried, or somewhere in between) often has (too much) fiber to digest easily without upsetting the stomach.

Large amounts of it, yes. But a handful just to spike your blood sugar? Not that difficult to digest or even an adequate amount of fiber in say 4oz worth pre-workout.

Granola might work, but at the end of the day most commercial granola is no better than crumbled cookies, which in the pantheon of comestibles is probably right up there with candy bars.

Again, how much granola are we talking? Moderation really is key here. I don’t think anybody’s eating a 28oz bag of granola. It’s just enough that you’re spiking your blood sugar for a slight boost/added calories.

Additionally, do you know what granola consists of? It’s usually oats, crushed almonds, walnuts, and honey as the binder to hold all the ingredients. I don’t think I would compare a processed candy bar that contains high-fructose corn syrup to the likes of granola.

 

[ipsedixit]

Additionally, do you know what granola consists of? It’s usually oats, crushed almonds, walnuts, and honey as the binder to hold all the ingredients. I don’t think I would compare a processed candy bar that contains high-fructose corn syrup to the likes of granola.

Most popular candy bars nowadays do not contain HFCS, e.g. Snicker, Milky Way, 3 Muskeeteers, etc.

But back to granola, oats isn't really a fast acting carb for instant energy (honey, yes, but as you said it's only a binder). As to the nuts, while healthy,those are mostly fats and low, slow acting, carbs. Not the best for a pre-workout snack.

 

[44267547]

Most popular candy bars nowadays do not contain HFCS, e.g. Snicker, Milky Way, 3 Muskeeteers, etc.

Have you researched the ingredients of those candy bars? Corn syrup and glucose syrup, fructose corn syrup are mutually related . If you’re eating any type of processed candy bar that has ‘syrup’ in it, there’s no substitute for an option that athletes would even consider.

But back to granola, oats isn't really a faacting carb for instant energy (honey, yes, but as you said it's only a binder). As to the nuts, while healthy,those are mostly fats and low, slow acting, carbs.

Oats are a carb source. Nuts are a carb source. When you’re expending energy, you derive that from carb sources like the aforementioned that don’t contain processed sugar and syrups.

Since I’m a literal type of guy, I took this picture from my pantry especially for you. (You should feel privileged.)

Now, Look at those tiny morsels of clusters, which is basically minuscule amounts of nuts, oats and grains compacted portion . Nothing about this would be slow acting when it’s broken down literally into tiny morsels. If anything, this is like thee perfect energy source prior to any type of intense workout.

However, When you’re eating whole [Even half nuts] in larger quantities, whole oats, that is slow acting, because it will take longer to your body to digest. Especially whole oats, which can take a longer duration to break down in your stomach, because it tends to expand.

 

[satcomer]

This reminds me to walk at least 5 miles (at my age) about once every three months!

 

[pshufd]

This reminds me to walk at least 5 miles (at my age) about once every three months!

I try to get in a bit more than that. Looks like I've been slacking for the last six months.

 

[jdechko]

Finished my first Half Ironman on Sunday. Just got home from traveling and I’m tired and sore, and I can’t wait to do it again.

Finished in 8:15:17, which was slower than I wanted, but I finished and that’s all that mattered.

Sunday’s morning prep was way better than September. Breakfast was a bagel and peanut butter and an energy gel and some Gatorade at 5:30 am for an 8:00 race start. Had plenty of time to set up and got to the beach.

I seeded myself lower in the swim than what I knew I could do just to help pace myself. Unfortunately we weren’t allowed to warm up on the swim. I struggled during the first 1000 yards and had to stop at just about every rest buoy. Finally I got in the groove and finished the rest of the swim in 25 minutes with a total swim time of 1:00:07.

It was considerably hotter than normal, so I took my time in transition to the bike. The first 35 miles on the bike went well and I was feeling really strong on the hills and hitting my nutrition goals. About mile 38, the heat and humidity started taking its toll and my left quad started cramping. More gels and Gatorade and I was able to push through to finish the bike in 3:39:46.

The run was definitely the worst part of the day for me. The course was two laps of 6.55 miles. I tried to jog and a 12 min/ mile pace and my quad was cramping terribly. I could maybe run for a minute at most. I could do a brisk walk at around 15:30/mile so I did what I could, jogging for 30 seconds when I felt okay and just managing the growing pain in my legs. I did some quick math in my head that I had about 3:30 to finish and that my pace would just get me in under the cutoff.

Of course when the finish line is finally in sight all bets are off and for the last maybe 100 yards I picked up the pace. By then it was 8 hours and 15 minutes, and my legs were burning and cramping. I jogged across the line and most everything for the next 5 minutes was a blur. I didn’t pass out or throw up or anything but I don’t really remember everything that happened.

In total, a 1.2 mile swim, 56 miles on the bike and 13.1 run—70.3 miles in just over 8 hours and 15 minutes.

 

[44267547]

I find myself more than ever starting to pay attention to the nutritional labels on the back of products. Mainly because, the concerns with artificial and unnecessary fillers are areas I want to avoid.

For the first time, I purchased ‘Fairlife’ lactose free milk. (I can tolerate dairy, but chose to try this product based off others recommendations.) I didn’t know there was politics surrounding this company, but I want to avoid discussing that here.

Anyways, chocolate milk post work out has always been a staple, and I really enjoy how natural this was, without the bi-fillers. Price wise, it was only ~$3.50. There was a huge difference in the taste with the filtration process they use as well compared to your standard store bought product

 

[44267547]

One of my all-time favorites:

Farm raised Atlantic salmon, basted in a ‘three pepper’ chipotle sauce over 4 ounces of white rice—

 

[I7guy]

One of my all-time favorites:

Farm raised Atlantic salmon, basted in a ‘three pepper’ chipotle sauce over 4 ounces of white rice—
View attachment 1957774

Looks delicious, but what’s for dinner?

 

[44267547]

Looks delicious, but what’s for dinner?

Haha!

I know, right? I didn’t show you the other three portions of salmon in this photo that I would be eating. This was just one of them.😁

 

[lowfreq]

I had a thread regarding dieting (I thought), but can't find it. I was a chunky kid, discovered exercise as a teen, became an avid runner, went 40 years without a weight issue due to regular exercise, but now in my 60s, I'm about 30 lbs overweight. I'm 5'10" @220 lbs. I can no longer run, but walk a couple of times a week, approx 2 miles. I recently cut out deserts from my diet as I have a sweet tooth, and try to substitute things like Greek yogurt or strawberries for desert, but there are no cakes, pies, or cookies in the house.

I also drink diet Pepsi, which I've heard may not be great for weight loss, but when I consider the million calories, I've avoided, I have to wonder what I'd look like if I had spent the last 35 years drinking sugared pop. I snack on things like baby carrots and drink low cal (5 calories) Cranberry juice which I regard as a flavored water more or less. I cut out milk years ago and drink 60 calorie almond milk on my unsweetened cereal.

My bet is that there are more than a few MR forum members who have weight issues. If you are successfully managing your weight, please report!

My impression is that at its simplest form that weight gain involves two aspects calories consumed vs calories burned, which can be effected by metabolism.

What do you think about artificial sweeteners?
Thanks!

7 years on how is OP Doing with his weight?


I am 54, Probably 5-6 years ago (maybe a little more) I was roughly 270 lbs. Through lots of exercise and changing my eating habits I got down to 185-190 and was looking pretty lean. I had thought I made a complete lifestyle change but apparently I hadn't as things started going down hill near the start of 2019 or 2020.

It started with a tray of Baclava from Costco which I finished in like two days and than each month I'd rationalize away some other "treat" I could binge on. " I'll eat this pint of ice cream than workout extra hard this week ", that type of thing.

Well, its now Feb of 2022 and I am back up to 218-220. Trying to keep the eating under control but its a challenge. Gym isn't happening because it is a far drive and I am burned out from driving. I did buy a peloton and manage to get in 20-45 min a day on that.

Hoping to get back down to the 190 range by the end of summer but at my age, and unless I am able to somehow motivate myself to make the 30 min drive back to the gym on a routine basis and get in weight training it may not happen

 

[44267547]

⬆️

I don’t live close to my gym either, as I’m approximately 30 minutes away. But you don’t need a gym to stay in shape. However, what you do need is motivation and an itinerary to follow. With those two ingredients, you can achieve what you want, and if you have access to a Peloton bike as noted, you’re on the right path to at least incorporate the cardio required. The other thing I would suggest investing if you haven’t, is a good set of resistance bands (I.e.-10/20/30lb band increments) where you can do some strength training if you don’t have access to dumbbells. Then just follows the nutritional guideline.

And I’m sure being older as you are at 54, losing the weight will be more of a challenge as you mentioned, but it’s a marathon, not a sprint. You’ll get there as long as you can stay consistent.

 

[Hexley]

The trick to transitioning from eating dirty to eating clean is identifying clean ingredients and recipes that you do not mind eating.

Fast/refined/processed/canned foods are formulated to increase repeat business. This is why they use habit forming (addictive) behavior that stimulates the pleasure centers of the mind. Once you know this then odds are you can consciously make better food choices.

Also, you dont need any sort of equipment to do squats, push ups, sit up and even brisk walking. You can also do these things in sets if you find yourself gasping for air.