SpiritDragon

Keep it up and you'll be amazed at where you can end up. By small and simple things are great things brought to pass.

Have you had a chance to watch the video I posted earlier about the importance of strength training for weight loss. It covers the very thing you are talking about. As we age we tend to pack on the pounds more easily and it considered to be largely due to slowing metabolism, but 90+% of that is simply due to lost muscle. So while gaining muscle now, won't quickly turn things around, it will help stem the tide and help you stop gaining at the same rate. I half expected you to say you were going to start intermittent fasting. I'm not quite sure how you define intermittent weight training, but it sounds like a great idea. from my perspective since rest days should naturally be incorporated I would suppose almost all weight training to be intermittent from the perspective that it isn't performed continuously and endlessly. If your plan is to train with weights 2-3 times per week with rest days in between, I think you're moving in the right direction. Running circles on the track can still be useful too. It doesn't have to be strength instead of aerobics or cardio instead of weights, it can definitely be an effective blend of both. Same for diet, no reason to pit diet against exercise, just use sound nutrition and exercise together. I hear you there. That is the biggest challenge for most people. It's really hard to put the instant gratification of yummy food on hold for the ongoing satisfaction of general health and weight management. Especially since the effects aren't quick so you don't notice an immediate decrease in vitality from over eating or surge of new health by eating one salad, but you do notice that a bacon double cheese burger calls out to your taste buds. I have talked a bit in some of the other posts about the importance of making a vivid picture of your default future if you continue on the path you're on. This can help to overcome the draw of instant gratification by poignantly and painfully putting an image of yourself in a few years by giving in. It also helps to make plans to help redirect your attention. For instance, it might be worth investigating changing the route you drive home if it takes you past a great temptation daily. By not going right past it you are far less likely to just happen by.

@Midwest LDS No pressue, but it sounded like you were planning to join our weight loss journey and I haven't seen you take part yet. I would like to know how best to help you get going. @JohnsonJones It appears you are also planning to work with us here. I'll look forward to hearing more from you and seeing if the group and I can't help you along. It sounds like a great thing you have going with the university gym.

I think it is similar to the concept spoken of in 2 Timothy 3: I think plenty of people study the scriptures quite academically, and in so doing the scriptures take on a form of godliness that is lacking in true power. These people can continue to learn scripture in an academic way, but will never learn what they could if they would yield to the Holy Ghost and learn true doctrine. Jesus Christ is the way the truth and the life, the scriptures testify of Him and are meant to help us draw near to Him. However, these same scriptures can actually act as a stumbling block when only the understanding of man is used to discern them.

Estimates are the best any of us can do with most foods

As it plays out if you can share the time you are eating and how much of each food item that will create a better picture of what changes to make. This is still helpful, it's just a lot more useful with a few more details. For instance, did your sandwich this morning have a whole banana, a skim of peanut butter and two thin slices of bread? Was the bread white, whole grain, home made? Tonight how many slices of pizza, what size is each slice etc. Are you eating the pizza while playing D&D and so on.

I recently watched The Christmas Dragon and found it to be unique as far as Christmas movies go. Certainly not the typical romcom feel and certainly not Die Hard either. It was better Christmas spirit than Gremlins, but not what I was expecting. It kind of felt like some one really wanted to make a low budget Lord of the Rings knock off, but weave a Christmas theme into it.

The Happening may just be about the worst movie I'v ever seen.... so .... so..... painful to watch.It's like a poorly written goosebumps novel, only worse somehow.

I'm sorry to hear that. Good luck with lemon water today. Water should help flush your system of anything causing withdrawals, although sometimes they seem to be not physiological, but psychological. Either way sufficient time should do the trick. Hang in there!

Excellent. I appreciate the honesty as well. It will also help if you can document the amounts, i.e. 1/2 cup and so on as well as what you were doing when you ate it, or just prior to eating. This becomes important because there might be a pattern of a certain activity triggering eating certain foods. It helps to identify those patterns so you can build strategies to address concerns. For instance, I've known people who eat several candies throughout the day because they keep a dish of M&Ms and so on in a high traffic part of their living space. By getting rid of the dish, they get rid of the extra munching that it brought about. Some people tend to eat while watching TV, this may mean they need to rewire a habit of watching TV while drinking water, or better yet watching less TV. A generally true rule is that it takes a habit to overcome a habit, so be looking for good habits to replace old ones that aren't so good.

If you start with three main exercises to get your major muscle groups you'll have solid foundation. Might I suggest the body row sometimes called the inverted row, the push-up with some level of modification as required and squats. You can set a kitchen timer for 1 minute and do each exercise for 1 minute straight. If you do this simple three minute routine almost every day you'll build a great foundation of limb strength and endurance. You can feel free to repeat the sequence for more sets to get more results, but even one set of each will be enough to create adaptations if you are working to the point that your muscles are near fatigue at the end of 1 minute. Here's some videos to help demonstrate: You can also consider doing them from your knees among other possible modifications as needed. Let me know if you need some help with any of these. Three minutes on most days of the week should be enough to really let you start to feel stronger. Just make sure that your working muscles feel some fatigue at the end of one minute of each exercise, if not try to make the exercise harder or be sure to repeat for two or three sets. You'll get the biggest return on investment out of the first set, especially if it is done right.

You're awesome. It sounds like you've already started!

That'll do it, but it isn't pleasant or healthy. I do hope you're mostly kidding

You certainly won't need to buy anything to start with. They offer some convenience and new variety of options, but truly are not a requirement for general fitness. The hardest muscle group to work without equipment is the pulling muscles of the back (technically all muscles are pulling muscles, but we often think of certain groups as pushing and others pulling) and the elbow flexors that typically work together with the back in upper body pulling exercises. However, with some common household items you can find ways to work your whole body reasonably well - it just sometime requires a little ingenuity. For instance, to work those pulling muscles you can do an inverted rowing exercise underneath a sturdy table (this would be like an upside down push-up where you lie face up and grab onto the ledge of the table while holding your body stiff like a board and pulling your chest to the underside of the table). If this is too advanced at first you can bend you legs so that the leverage is more favourable and you are pulling less of your body weight. You can also get some assistance from your legs at certain angles with your legs bent. Another option could be as simple as using soup cans for biceps curls or a back pack full of text books and cans from your food storage and doing bent over rowing. Also, pushing exercises like push-ups are great for building your upper body pushing muscles, but they may be too hard at first. Try doing them against a wall where you really don't have much to push. If that's too easy, and the floor is too hard try various levels on your staircase so that your feet are at the bottom and your hands at perhaps the third or fourth step, as these get easier you can lower down to the second and then the first step before ultimately doing them on the floor. For you leg muscles doing body-weight squats is a great way to start as well. when you need more weight you can always add that back pack with encyclopedias and so on.

Do you have a plan of action for your contest?

Do you have any equipment at home such as dumbbells or resistance tubes/bands? They aren't necessary, but may be helpful if you have lost quite a bit of strength since your prime. If you're anything like those I personally know with inflammatory bowel diseases (you do, right? I'm not confused with someone else?) it's harder to pack on muscle because of nutrient absorption struggles on top of everything else. But it can still be done, and you are to be applauded for going for it.

Weigh to go! (bad pun - I know 😄)

@pam do you have a plan in place that you are intending to follow? Are you hoping for something you can do at home, or do you prefer the gym? Perhaps you have a home gym 😀 There are so many great options for strengthening up the body. The best news is that studies show even in very advanced age muscles can still be strengthened and developed.

There's nothing wrong with that at all. I'd be happy to help you with that too if you would like.

i know some of you will prefer more meaty dishes. Try these on for size: Kung Pao Chicken - Credit Gourmet Nutrition volume 1 Ingredients Marinade: 1lb raw chicken breast chopped into 1/2 inch cubes 4 cloves garlic, chopped 1-inch cube fresh ginger, chopped 2 tbsp white cooking wine (you may substitute vinegar, lemon juice, or white grape juice if your wine supply in the house is low ) Other ingredients: 1/2 cup skinless roasted peanuts (unsalted) 1 medium onion, cut into 1-inch squares 1 medium green pepper cut into 1-inch squares A handful of dried red chiles (substitute a dash of chili powder if necessary) 8 oz can sliced water chestnuts, drained 1/2 cup chicken broth (from bouillon) 1 tbsp soy sauce (preferably low sodium) 2 tbsp peanut sauce 2 tbsp peanut oil Instructions Place the chopped chicken, garlic, ginger, and cooking wine in a large bowl and refrigerate while preparing the remaining ingredients. In a large skillet or wok, heat a tablespoon of peanut oil over medium-high heat for a few seconds, and then add the chicken and its marinade. Stir-fry until the chicken is cooked throughout, about 6-8 minutes. remove the chicken, add another tablespoon of peanut oil, and then stir-fry the peanuts for about three minutes, until browned.Add the onions, green pepper, chiles, and water chestnut just until vegetables start to brown, about 5 minutes. Add chicken broth, soy sauce, and peanut sauce, mix thoroughly, and serve. Prep time - 30 minutes Difficulty - easy Servings - 3 Per serving - ~670 calories, 57 g protein, 35 g carbohydrate, 34 g fat

Any way you want it... that's the way you need it 😄 If it's easier for you to post daily that's great. If you'd prefer to wait for a grand reveal that's also great. I might prefer all three at once, but either will do just fine.

Sounds good. What if we choose the weekend to post our results? I think it would be helpful to have a fairly consistent day, say Saturday for posting weight loss numbers, but I also realize that we all have differing schedules and so on. I guess as long as we know what day to expect to hear from each person individually so that we can keep each other accountable and ask for those results should they not be posted when anticipated. Thoughts?

Interesting article that may be of interest: https://www.precisionnutrition.com/becoming-a-vegetarian-without-giving-up-meat I promise I'm not trying to make vegetarians out of everyone, just that more veggies are powerful health-promoters and waistline slimmers.

Some of my favourite recipes that are packed with nutrition, filling and relatively low in calories making them excellent weight loss options: https://www.drfuhrman.com/recipes/1641/black-bean-and-butternut-squash-chili - Because I love Chili, and some of you will too I'm sure https://www.drfuhrman.com/recipes/1556/fudgy-black-bean-brownies - Everyone needs some goodies from time to time, why not have them be healthy and helpful to weightloss. My biggest issue with these is the time it takes to make them. https://www.gimmesomeoven.com/zoodles-marinara-zucchini-noodles-with-chunky-tomato-sauce/ Anyone trying to reduce refined grains and increase veggies who hasn't yet tried veggie noodles is missing out. They aren't exactly the same as spaghetti for flavour or texture to be sure, but they are quite delicious. You can follow the step given here with a plethora of different vegetables and sauces. Add some black beans and mushrooms to your sauce or some ground beef or chicken if you prefer some meat. I'm pretty simple when it comes to salads, just chop up some lettuce and whatever veggies i feel like adding and call it good. I know @anatess2 prefers her veggies raw, so I thought I'd make sure to include something here for her as well. http://chefthisup.com/recipe/9348/dr-fuhrman-balsamic-vinaigrette-salad-dr/ I love this balsamic dressing on a simple salad with some strawberry slices and a sprinkling of slivered almonds and maybe some shredded carrots. I also find one of the easiest ways to bump up my fruit and veggie intake, which subsequently decreases junk intake, is a morning smoothie with greens and berries. I'm terrible at measuring, I just know by look what I'm putting in my blender. I like to throw in a banana with probably a cup of mixed berries, as much spinach as I can stuff into the blender, a teaspoon of ground flax and as much almond milk as it takes to get the consistency right (feel free to use dairy milk or soy or rice or whatever floats your boat). If this doesn't have sufficient staying power to get you to lunch try adding some protein powder or having some other food as well.

I really appreciate this. Hydration would no doubt be helpful if the body is not replete to begin with. I also love that you are taking on a supportive role as well. I think we'll all have the best outcomes if we all add support and share what has worked for us or, in this case, the wisdom of others. Speaking of which, would we find it motivational as a group to post weight loss and keep track of pounds lost as a group? No one needs to share their actual weight if they don't want to simply share +/- weight so we keep a running tally. Just a thought. Perhaps we'd prefer a different metric such as inches off the waist? Maybe either/or/both?