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Losing the Gut

post #1 of 81
11/23/07 at 4:12pm
Thread Starter 
Alright, so I'm coming out and saying it. I'm fat. I'm 290 lbs at 6'1". I've always feared going on a diet because doing so would admit my problem. I am now going to start working out more and eating better. Any tips?
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post #2 of 81
11/23/07 at 4:22pm
I put on a few extra pounds this year and all of it went to my gut in spite of exercise. So I made an appointment with a nutritionist. She had me keep a log of everything I ate for a week. It turns out that I had a lot more sugars and starches "sneaking" into my diet than I thought. I also wasn't aware that rice was such a starch "bomb". I was able to increase the protein daily and that keeps me from being hungry and just dial back on bread, potatoes, chips, toast, muffins, etc. and it is working very well. There was a lot of education in that one hour appointment combined with keeping the log of what I ate.
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post #3 of 81
11/23/07 at 4:39pm
Start doing a lot, and I mean a lot of high-intensity cardio, that should start the weight loss. And yes, diet plays a big part.

While I work out like there is no tomorrow, my diet could be better. If I had a better diet I am sure I would look 5-10% better (less body fat, more muscle) than I do now (although my BMI is right on target and I don't really have any fat to speak of anyways).

Jon.
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post #4 of 81
11/23/07 at 4:40pm
Thread Starter 
I'm just trying to figure out where to find the time and money to get the workouts in.
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post #5 of 81
11/23/07 at 4:42pm
Running the stairs is effective, quick, free, and available everywhere. Step 1: run up the stairs Step 2: repeat step 1
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post #6 of 81
11/23/07 at 4:46pm
Quote:
Originally Posted by Travis View Post
I'm just trying to figure out where to find the time and money to get the workouts in.

You can do a lot at home. Running is a very inexpensive way of doing cardio, so is the going up and down stairs (as aforementioned). Do a search online to see different exercises and try to see what works best for you.

Jon.
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post #7 of 81
11/23/07 at 4:47pm
Thread Starter 
Quote:
Originally Posted by TheHoff View Post
Running the stairs is effective, quick, free, and available everywhere.

Step 1: run up the stairs
Step 2: repeat step 1

Leave it to me to try to find complicated ways to do things and completely overlook the simple ways. Now to think of some conveniently located stairs...
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post #8 of 81
11/23/07 at 4:48pm
I started a few years ago with a set of cheap adjustable dumbbells from Wal-Mart. If they are in your house, you have no excuses about time or money and you can stack at least 60 lbs on each one (or get a straight-bar) which should last you at least a few months of your initial progress.
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post #9 of 81
11/23/07 at 4:49pm
Quote:
Originally Posted by imageWIS View Post
Start doing a lot, and I mean a lot of high-intensity cardio, that should start the weight loss. And yes, diet plays a big part.

While I work out like there is no tomorrow, my diet could be better. If I had a better diet I am sure I would look 5-10% better (less body fat, more muscle) than I do now (although my BMI is right on target and I don't really have any fat to speak of anyways).

Jon.

I'm all for high intensity cardio, but at that weight it might be a little much. I can't speak for the OP, but for people who find working out a chore, I'd imagine starting with high intensity cardio would turn them off rather quickly if it didn't injure them first.
There are other posts like this with people giving tips on how they lost a lot of weight. I'm sure you could find a lot of good info if you searched the board a bit.
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post #10 of 81
11/23/07 at 9:47pm
if you weigh that much all you need to work on is weight training

your nutrition very important( extremely important)

and add in walking at an incline at a moderately fast pace you can follow
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post #11 of 81
11/23/07 at 10:01pm
Quote:
Originally Posted by JaCet View Post
if you weigh that much all you need to work on is weight training

No.
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post #12 of 81
11/23/07 at 10:24pm
Quote:
Originally Posted by pocketsquareguy View Post
I put on a few extra pounds this year and all of it went to my gut in spite of exercise. So I made an appointment with a nutritionist. She had me keep a log of everything I ate for a week. It turns out that I had a lot more sugars and starches "sneaking" into my diet than I thought. I also wasn't aware that rice was such a starch "bomb". I was able to increase the protein daily and that keeps me from being hungry and just dial back on bread, potatoes, chips, toast, muffins, etc. and it is working very well. There was a lot of education in that one hour appointment combined with keeping the log of what I ate.

The British had an old term - 'starch stomach' - that I remember hearing years ago. This is the little hard belly that sticks out in front of many folks [guilty] no matter how otherwise hardbodied they may be.

I try to minimize things now by cutting out cakes, bagels and muffins, that sort of thing. I used to have one or two of the aforementioned daily. I thought it was one of the food groups.

-Moose
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post #13 of 81
11/23/07 at 11:01pm
Quote:
Originally Posted by pocketsquareguy View Post
I put on a few extra pounds this year and all of it went to my gut in spite of exercise. So I made an appointment with a nutritionist. She had me keep a log of everything I ate for a week. It turns out that I had a lot more sugars and starches "sneaking" into my diet than I thought.
This is good advice. Log everything for a day and then figure out what you need to fix. (you can post the log here, if you want, and there'll be people who can help) 290 is quite a bit of weight (obviously, you already know this). Don't do high intensity cardio or intervals or whatever. At this point in the process, it's dangerous in more ways than one. Walking will do you good, as will taking the stairs instead of elevators, but otherwise focus on stuff like pushups and bodyweight squats. It's your diet that'll get you from 290 to 250. Weights are pretty irrelevant at this point. After that, the story will change.
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post #14 of 81
11/24/07 at 12:14am
Dual action elliptical to start, once you get more used to cardio then go to walk/run intervals (3.0 mph walk 1 min, 5 mph jog 1 minute for 10 minutes) or whatever. Make sure you work out at least 5 days a week, and at least 30 minutes of cardio on those days BUT 45-60 minutes would be best. Buy a pedometer and track your steps, not counting the gym you should try and hit at least 5000 steps each day. Combine that with watching your diet (1500 kcal or so) you'll have great success. If you do it.
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post #15 of 81
11/24/07 at 12:19am
Thread Starter 
Quote:
Originally Posted by Eason View Post
Dual action elliptical to start, once you get more used to cardio then go to walk/run intervals (3.0 mph walk 1 min, 5 mph jog 1 minute for 10 minutes) or whatever. Make sure you work out at least 5 days a week, and at least 30 minutes of cardio on those days BUT 45-60 minutes would be best. Buy a pedometer and track your steps, not counting the gym you should try and hit at least 5000 steps each day.

Combine that with watching your diet (1500 kcal or so) you'll have great success.

If you do it.

I wish going to a gym were an option, but I just don't have the time, or more importantly, the money. I'm going to start working out Monday however as I really want to get the ball rolling on this. I'd start sooner but I'm leaving early tomorrow morning and driving from Arizona to Oregon. But that won't stop me, I'm motivated.
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