The Battle Of My Life.......

[theblether]

I've been reluctant to post about my weight loss programme and issues as I attract more than my fair share of trolls however I suppose if this story helps anyone then it's worth taking the risk.

First some background, I'm 47 just now, through my teenage years I was very active and very athletic. I enjoyed multiple sports and as a guide to my ability I ran 100 metres in 11.3 seconds at the age of 15. I was never going to be a sprint champion but I was faster than most. I lived next door to a farm and every summer would see me throwing around bales of hay during harvest time, in one record day I personally hand balled 15 tons of hay. At that time I was solid muscle, a touch over 6 foot tall and weighing in at 71kg.

I developed a disease called pilonidal sinus, a skin issue that eventually grew into an abscess, it started to slow me down and quite frankly I was embarrassed to talk to my mother about it, and I hoped it would go away. My weight crept up to 90kg but I got away with it due to the size of my frame. The condition seemed to ebb and flow, however after playing football at the age of 17 I was in extreme discomfort and had no choice but to ask my Mum for help. She knew what it was right away, it turns out my Aunt and Uncle had both had the same condition. After a Doctors visit I was given a programme to follow to try and prevent the condition from worsening, but after an army exercise in October 1984 the condition worsened.

Surgery was the only option, basically the entire abscess area at the base of my back was excised and packed, I was effectively bed bound for a week. The wound was about 6 inches long and felt about two inches deep. In the first week in hospital I put on 6kg, I couldn't believe it. Within three months of being immobile my weight went up to 109kg. It was a further six months before the wound finally stopped weeping and during that time I had flipped over the edge.

My weight stayed the same or thereabouts for the next 5 years, during which time I met my future wife and became a Dad. At the age of 23 I moved to Germany ( 1989 ) and that was a fantastic experience for me. I was making serious money and making a serious attempt at drinking the country dry. The food was amazing too and in a singular year my weight rocketed to 141kg. By 1992 I was around 158kg but by that point the weight was not the primary issue, I was starting to slip down the slope towards alcoholism. I won't bore you with the details but a good friend of mine was in the AA and he could see me slipping, he did the test with me and I scored on the borderline, and that gave me a sufficient fright to row back a bit.

By 1994 I was back in the UK, still weighing in at 158kg and newly separated from my wife and two kids. I went through three months of comfort eating while fearing hitting the drink, as I was living with a full blown alcoholic who's days started with a 2 litre bottle of cider and vomiting blood into the bathroom sink.

After a while I got back with the wife and got on with life, my diet was atrocious but my weight was stable, which was a relief as it could have shot up. My drinking was under control but when I went on a binge the volume I drank was quite frankly dangerous and unbelievable, my nickname was two becks as I would neck two Becks at a time, one barman reckoned I drank 63 bottles in one session, I don't believe him but the legend stuck. I remember suffering my one and only bout of gout around January 2000, it was horrendously painful and after taking dietary advice I cut out some of the foods I loved, especially grapes. That worked and I've never been bothered again, touch wood.

My weight continued to be stable, I would go through periods of walking and dieting, do well for a while then go back to 158kg. I was the typical Monday morning dieter, Tuesday morning failure. I went through a rough separation and divorce in 2002-04, started dating again, lost some weight ( down to 145kg ) and exercised on a regular basis. Although I was a big guy I was fit, always on my feet, loving the Spinning Classes at the local gym, great. However I just couldn't get the weight off. I had the same yoyo problems and lack of consistency.

Things took a turn for the worse during the period 2005-07, I was under heavy pressure running and expanding my company, I stopped exercising and ate a lot more crap until one day I decided something had to change. So I booked myself an appointment to see about getting bariatric surgery done.

Here we go, that was the biggest mistake of my life. I was given the choice of a gastric band or gastric bypass, I chose the band as 15% of people who get the bypass have ongoing medical problems. I was shocked and humiliated when weighed that day, I weighed in at 181kg. I was put on a liquid diet to prepare myself for surgery, and my weight rapidly came back to 158kg.

I remember clearly sitting in the hospital on the morning of 22 Dec 2007 asking myself should I go through with the surgery that day, I said to myself that I had lost 23kg through strict dieting, maybe that would continue? Then I said to myself that my track record proved that to be wrong. I'd put all my affirs in order, written my will etc as I half expected to not come out of that operating theatre.

Simply put, the band didn't work, and to make things worse it destroyed my sleeping pattern. I was constantly exhausted, tiredness causes stress, stress is a weight loss inhibitor. My hydration was abysmal it was just a nightmare from start to finish. I had the band tightened, slackened, tightened again, seriously it was brain damage. I had a highly emotional conversation with my parents before Christmas and when I saw the effect my weight was having on them I resolved to do something about it. I flew into BKK in January and I visited a bariatric clinic I had used before. They released all the fluid from my gastric band and for the first time in years I got a full nights sleep, just amazing.

That day I weighed in at 160kg.

I then watched my diet, watched my hydration and did a bit more gentle exercise for a few weeks, I went down to get weighed and I was astounded so see that my weight had rose to 163kg, so astounded I went to another machine to check it. My Doctor pointed out that my new hydration regime had brought my fluid levels back to normal, and it was this that caused the weight gain.

Okay, so now I'm in Chiang Mai, I tried Muay Thai three years ago and I thoroughly enjoyed it. I've flown back in to Thailand with the express purpose of losing weight. I'll be here until July and I'll return again in August, I'll be doing a month on month off pattern here in Thailand as I must run my business in the UK.

The first two weeks of the MT training has been all about getting my cardiovascular fitness back up to scratch, the first days training was 45 minutes, and it's now raised to two hours. After Songkran it will raise to a two hour morning session followed by a 30 minute afternoon session escalating. I'll be in Malaysia 25-29th of April but I'll make it back in time for my afternoon session. That will be the precursor for a straight 30 day Fat Shred programme.

Right, let's have a look at a couple of things......one is that I'm happy with the improvement in my cardio health even in the last two weeks and I know it will get a lot better soon. Bizarrely though I'm concerned about losing weight too fast, I know that is entirely counter productive. Any rapid weight loss programme will result in the loss of lean tissue, muscle tissue, and lean tissue is your friend. I've got to get the balance right between weight loss and muscle retention.

I've already been using kettlebells after my training sessions three days a week but I know I must bring a stricter and more targeted weight training programme in to place. Torture as it may be, it has to be done to prevent the yoyo weight gain rebound.

As far as food is concerned, I'm quite happy with my current diet here in Thailand. Fish is a staple for me, chicken another. I'm aware of the " trap " foods such as coconut milk based curries and the high oil content foods too. My day starts with three boiled eggs prior to training, seaweed soup at lunchtime along with a properly prepared chicken dish, dinner tends to be a tuna salad or fish. Two or three days a week I make a point of eating a fruit salad. I reckon my calorie intake is around about 2,000 -2,500 cals per day. Starvation doesn't work, it causes your body to go in to famine mode and you'll get a rebound effect later, you must eat to lose weight.

There is no doubt whatsoever that I'm in calorie deficit, and I'm not starving. I try to eat my final meal before 6.00pm and I've yet to experience hunger pangs before bed time. I only drink water, with the very occasional cup of coffee, maybe two or three a week. I have three or four yoghurts a week as I cannot stand milk, and I detest butter.

I really don't feel deprived food-wise here in Thailand, and I'm getting the time to concentrate on my fitness, so I'm content. I'm tired after training so I'll be asleep just after 10 most nights. Of a Saturday I've had a few beers but I'm ready to knock that on the head too.

So there you go, there it is on a plate so to speak......I'm looking forward to constructive advice, in particular in regards to weight training for weight loss management, however any tips or assistance will be very welcome.

[jonnyscot]

Jeez blether, I'm glad I never stole strawberries oot o your garden when I was a wee nipper,,,

That 100 mtr time must've been pushin Allan wells when he was at age,,,

Oh now I see you're age,, you'd have been even younger a nipper than me at that time

[Cobalt60]

Good luck to you. I am surprised you didn't cop for diabetes. Good to give that a miss. I didn't. Finding your motivation is key to everything.

Sent from my Galaxy Nexus using Thaivisa Connect Thailand mobile app

[theblether]

Jeez blether, I'm glad I never stole strawberries oot o your garden when I was a wee nipper,,,

That 100 mtr time must've been pushin Allan wells when he was at age,,,

Oh now I see you're age,, you'd have been even younger a nipper than me at that time

I was some specimen back then, my Mum has a photo framed of me at 15 totally ripped, and I would say it was the farm work that did it. That was the first thing to stop when the skin condition started.

[theblether]

Good luck to you. I am surprised you didn't cop for diabetes. Good to give that a miss. I didn't. Finding your motivation is key to everything.

Sent from my Galaxy Nexus using Thaivisa Connect Thailand mobile app

That's always in the back of my mind......I must be a prime candidate for Type 2 Diabetes but the blood tests say I'm clear at the minute. I'm more concerned about my blood pressure just now though. I've been a consistent 142/90 for about 30 years, which the Doc says is at the higher end of acceptable. When my blood pressure was taken in BKK in January it was 172/120......not good. I went to see my Doc in the UK and he measured back at it's consistent level.

I guess the heat and stress of traveling was a factor in the BKK number, but it's still a major concern.

[wooloomooloo]

Good luck, blether. I hope the regime goes well for you.

[robblok]

First of easy does it it took you a while to get to this weight so don't rush to get it off. I know i wanted to loose weight fast as i was not happy with it. In the end it is all about keeping it up not going fast. Story of the hare and the turtle.

As you are obviously a lot overweight at first it should go fast and an other thing to consider is that you are probably (i could be wrong) not in the best shape of your life. So the training program should start slowly too. Personally I would use a combination of weight lifting and cardio with cardio for weight loss and weight lifting for holding on to muscle as much as possible.

The fact that you are already in a caloric deficit and not in hunger is good, stay there don't change it too much. Once the weight loss stops its time to look at your food program and exercise program again. I believe that restricting food is in general easier and will lead to results faster as exercising. It is quite hard to burn 500 calories.

Have you ever checked your thyroid ? Just eating alone can account for your weight but there might be other issues too.

You should also check your blood sugar to see if you are diabetic or maybe close to it as it would also mean that carbohydrates should be avoided more.

Later when you progress more i can give you more advice and that can be done by pm too. Right now do what you are doing and as long as you are loosing weight its good.

You cant expect your food and training to be perfect right from the start you will have to perfect it slowly as loosing weight will become harder as you progress.

[robblok]

As for the weight training, one of the exercises that i would get in it would be squat and maybe deadlifts (only if you can get someone to explain both of them) These are compound exercises and real good for you. However they need to be explained good and deadlift might be hard if you cant find a place with light but high diameter weights.

Still things like squat and dead-lift, maybe bench press or incline bench press should be included as they are considered the basic exercises. If you were to do those 3 at light weights to get the form down they will certainly help you hold onto muscles. Don't go too heavy.

But this is real important you need to have proper guidance for the form, if you can get that down the exercises are safe.

[theblether]

I've done some weight training in the past and I know the value in particular of the squats. Could you outline a very basic strategy for me to start with this week?

[robblok]

Personally i would ease into it meaning higher reps and low weights to get the movement back in your mind. Don't go too heavy as it is real tempting but you will regret it later. Later you could go for something that is called 5 x 5 from stronglifts or any such program.

Problem is a bit that it should fit into the rest of your program as it can be demanding on your body. It all depends on time and how you heal and what else you do.

But for now just squats / incline or flat benchpress / (deadlifts if possible) but all at real light weight and high reps to get the motion back into your mind and light weights as you dont want to hurt too much. I mean your muscles are not used to it and you would hurt a lot else.

[krisb]

At least you see the issue. Many keep hitting the ignore button. I could do with losing 20kg myself. Alcohol and soft drinks are my enemy. Even fruit juice is loaded with sugar ,even the juices claiming no added sugar are loaded with the stuff.

Keep up the training, keep off the fats and sugar and good luck mate!

[theblether]

Good advice robblok, conditioning the memory of your muscles is important as it prevents injury. You're also correct in regards to being careful of the demands on my body. The last time I did Muay Thai I allowed myself to be pushed too hard and it hit my core hard. It knocked the stuffing out of me and that's a bad thing to say the least. Highly demotivational.

I'll begin as you suggest this week......I will say that although I'm a big guy you would most likely be amazed at my mobility and training capacity. There will be a video made this week which I'll pm to you to give you an idea of where I'm at.

[robblok]

At least you see the issue. Many keep hitting the ignore button. I could do with losing 20kg myself. Alcohol and soft drinks are my enemy. Even fruit juice is loaded with sugar ,even the juices claiming no added sugar are loaded with the stuff.

Keep up the training, keep off the fats and sugar and good luck mate!

It is better to eat fruit then drink fruit juice (love fruit juice too) but because you don't have the fibers and such you can consume much more fruit juice and not feel full. You would not be able to eat the same amount of fruit.

I sometimes take a bit of expensive imported red grapefruit juice from the usa in plastic bottles believe around 140 bt or so. But that is a treat to me and i know its not the best thing to do.

Alcohol is a big enemy and so are soft drinks by cutting down on that you win a lot. But its a choice and a priority its all about what you like best.

[robblok]

Good advice robblok, conditioning the memory of your muscles is important as it prevents injury. You're also correct in regards to being careful of the demands on my body. The last time I did Muay Thai I allowed myself to be pushed too hard and it hit my core hard. It knocked the stuffing out of me and that's a bad thing to say the least. Highly demotivational.

I'll begin as you suggest this week......I will say that although I'm a big guy you would most likely be amazed at my mobility and training capacity. There will be a video made this week which I'll pm to you to give you an idea of where I'm at.

Its just important to get the motion back in your memory so the movement is preformed correctly. That works better at high reps then low reps plus it allows you to start off slow.

I have done stupid things concerning training too.. like after a long break going full in.. you always regret that the next few days.. but even worse would be if you get a muscle injury. So far i have escaped with only minor problems but i do a good warm-up now i never used to do that. I changed a bit because an injury can really set you back.

[theblether]

I used to detest warm up's and warm down's, now I know they are integral to training. When you get older your body starts to creak

[robblok]

I used to detest warm up's and warm down's, now I know they are integral to training. When you get older your body starts to creak

agree.. now i do them (at least the warm-ups)

[smokie36]

I used to detest warm up's and warm down's, now I know they are integral to training. When you get older your body starts to creak

agree.. now i do them (at least the warm-ups)

I've always done warm up exercises, even when not training at all. It helps avoid injuries I think especially given my job can be quite physical at times.

@tb....try this place for a pleasant swim now and then....its usually very quiet, not the cheapest but you will enjoy it.

http://www.therealcentreoftheuniverse.com/

[robblok]

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

This might be good for you after you get the movements going it is not real long and might be compatible with your other things.

I have done a version of this program and got good results even though i was reasonably strong already. But dieting for long did make me loose some strength

[bangkokfanatic]

You would be surprised to hear - you are what you eat. I should know.

I've just turned 49. At 46 I had two heart-attacks - I was 81kg at the time. At 5'11", I have never ever been overweight (according to the American Heart Foundation scales). Now I am only 77kg.

I have never smoked but occasionally binged on alcohol when younger. Now I drink very moderately about 2-3 times per week. My cholesterol was "normal". But I have the worst family history my cardiologist has ever seen in his career (no male on either side of both sides of my very large Irish / Catholic good-breeders family has ever lived past 60 & all except 2 died of heart attacks - 1 in WW2 & the other from Melanoma - after he had survived 2 heart attacks as well). My problem? Stress. As a lawyer that was inevitable. I was the youngest, fittest patient in the coronary care unit.

When I left hospital my views on food changed. I have dropped my Cholesterol now down to just 1.8!! And I assure you that is not a typo. The weight has come off and stayed off. I meticulously look at any processed ingredients to check the Fat Content. Always go the "Low fat". And you must trim fat off meat before you cook it - not after!!

Now - one other thing - after a few months your taste buds actually get used to the food. You become repulsed by fatty food & they almost make you sick.

So now I am down even further in weight - not deliberately, but because of my training and, for 3 days per week only, my strict cardio diet. Yep - on 3 days per week I follow a diet that is easy to prepare and is used to pre-prepare heart surgery candidates who are too fat for surgery. It is a soup which can be cooked in bulk & frozen - so you can defrost it easily.

The Heart Foundation Weight Loss Recipe - 3 days per week

500gm fat trimmed beef, chopped

3 tomatoes

5 cups water

4 chicken stock cubes

2 cans sliced green beans (better fresh if you can)

2 large cans crushed tomatoes

2 cans Beef Soup or Consomme - Low fat remember!

Chilli to taste (not compulsory!) + Pepper to taste!

1 kg carrots

1 bunch celery - chopped

1 sweet potato (large)

1 bunch spring onions

1 pkt dry vegetable soup

No salt!

Combine all ingredients. Boil the crap out of it for 10 minutes and then simmer, stirring frequently until veges cooked. Job Done!

For variety, I add Italian Pesto & combine with some Pasta Spirals as a Minestrone.

If you stick to this 3 nights per week you will keep up the energy levels & keep a sure downwards trajectory in your weight loss.

For me, apart from staying alive for the sake of it, I now have one further motivation. I now finally have a fmily - my Thai GF and I now have a 2 month-old daughter.

I wish you luck my friend - life isn't a test run - we only get one shot at it!

[USNret]

Well, I only know two metrics about you: Your weight, and your TV post count (6337, until you answer this.)

It leads to the natural question... How much time do you spend online each day? Part of the problem might be lack of an active lifestyle.

I expect that TV is not the only online forum in which you participate. BTW, I spend much too much time on my fat butt surfing the internet each day, so I'm not just randomly slinging arrows.

My challenge to you is, set up a "price" you will pay for each online post. I will suggest something like 5 minutes outdoors walking for each post you want to make. Rain or shine. An hour of walking earns you 12 posts, whether on TV, FB or anywhere else. Oh, and you have to pay the price before making the post -- no advance credit given.

Even a moderate level of physical activity is worlds better than sitting at the desk, or in bed, or wherever.

[robblok]

Well, I only know two metrics about you: Your weight, and your TV post count (6337, until you answer this.)

It leads to the natural question... How much time do you spend online each day? Part of the problem might be lack of an active lifestyle.

I expect that TV is not the only online forum in which you participate. BTW, I spend much too much time on my fat butt surfing the internet each day, so I'm not just randomly slinging arrows.

My challenge to you is, set up a "price" you will pay for each online post. I will suggest something like 5 minutes outdoors walking for each post you want to make. Rain or shine. An hour of walking earns you 12 posts, whether on TV, FB or anywhere else. Oh, and you have to pay the price before making the post -- no advance credit given.

Even a moderate level of physical activity is worlds better than sitting at the desk, or in bed, or wherever.

Look at my post count..

I dont lead an active life but workout a lot. Still would be better if i walked too. But a good food program and exercise can help a lot.

[USNret]

Well, I only know two metrics about you: Your weight, and your TV post count (6337, until you answer this.)

It leads to the natural question... How much time do you spend online each day? Part of the problem might be lack of an active lifestyle.

I expect that TV is not the only online forum in which you participate. BTW, I spend much too much time on my fat butt surfing the internet each day, so I'm not just randomly slinging arrows.

My challenge to you is, set up a "price" you will pay for each online post. I will suggest something like 5 minutes outdoors walking for each post you want to make. Rain or shine. An hour of walking earns you 12 posts, whether on TV, FB or anywhere else. Oh, and you have to pay the price before making the post -- no advance credit given.

Even a moderate level of physical activity is worlds better than sitting at the desk, or in bed, or wherever.

Look at my post count..

I dont lead an active life but workout a lot. Still would be better if i walked too. But a good food program and exercise can help a lot.

I didn't say a high post count causes obesity. But getting offline & out walking can be a big part of the solution. You have my accolades for being able to keep both in balance.

As you suggest in your post, there really are only 2 variables in the equation... How much you take in each day, and how much you burn off each day. Hopefully, you end up regulating both. Part of my suggestion about walking deals with realism... At 160 kg, don't expect to start a rigorous muay thai exercise program. Instead, vigorous walking leading into a moderate exercise is probably a more reasonable plan, at least for now.

[robblok]

Just an extra remark, i would go lowish carb in this case so try to skip the rice and stuff as much as possible and if you take carbs take them in small amounts. You said it yourself your still in the clear but high range. That could mean you are insulin sensitive and loose weight easier if you have dont take to much carbs.

So go more for meat and chicken and veggies less for rice.

[soi41]

Well, I only know two metrics about you: Your weight, and your TV post count (6337, until you answer this.)

It leads to the natural question... How much time do you spend online each day? Part of the problem might be lack of an active lifestyle.

I expect that TV is not the only online forum in which you participate. BTW, I spend much too much time on my fat butt surfing the internet each day, so I'm not just randomly slinging arrows.

My challenge to you is, set up a "price" you will pay for each online post. I will suggest something like 5 minutes outdoors walking for each post you want to make. Rain or shine. An hour of walking earns you 12 posts, whether on TV, FB or anywhere else. Oh, and you have to pay the price before making the post -- no advance credit given.

Even a moderate level of physical activity is worlds better than sitting at the desk, or in bed, or wherever.

A very bad idea! Can you imagine the length of blethers future posts ??

[poanoi]

I made a bet with a couple of friends on result last day of this year, competing

[Tolley]

You would be surprised to hear - you are what you eat. I should know.

I've just turned 49. At 46 I had two heart-attacks - I was 81kg at the time. At 5'11", I have never ever been overweight (according to the American Heart Foundation scales). Now I am only 77kg.

I have never smoked but occasionally binged on alcohol when younger. Now I drink very moderately about 2-3 times per week. My cholesterol was "normal". But I have the worst family history my cardiologist has ever seen in his career (no male on either side of both sides of my very large Irish / Catholic good-breeders family has ever lived past 60 & all except 2 died of heart attacks - 1 in WW2 & the other from Melanoma - after he had survived 2 heart attacks as well). My problem? Stress. As a lawyer that was inevitable. I was the youngest, fittest patient in the coronary care unit.

When I left hospital my views on food changed. I have dropped my Cholesterol now down to just 1.8!! And I assure you that is not a typo. The weight has come off and stayed off. I meticulously look at any processed ingredients to check the Fat Content. Always go the "Low fat". And you must trim fat off meat before you cook it - not after!!

Now - one other thing - after a few months your taste buds actually get used to the food. You become repulsed by fatty food & they almost make you sick.

So now I am down even further in weight - not deliberately, but because of my training and, for 3 days per week only, my strict cardio diet. Yep - on 3 days per week I follow a diet that is easy to prepare and is used to pre-prepare heart surgery candidates who are too fat for surgery. It is a soup which can be cooked in bulk & frozen - so you can defrost it easily.

The Heart Foundation Weight Loss Recipe - 3 days per week

500gm fat trimmed beef, chopped

3 tomatoes

5 cups water

4 chicken stock cubes

2 cans sliced green beans (better fresh if you can)

2 large cans crushed tomatoes

2 cans Beef Soup or Consomme - Low fat remember!

Chilli to taste (not compulsory!) + Pepper to taste!

1 kg carrots

1 bunch celery - chopped

1 sweet potato (large)

1 bunch spring onions

1 pkt dry vegetable soup

No salt!

Combine all ingredients. Boil the crap out of it for 10 minutes and then simmer, stirring frequently until veges cooked. Job Done!

For variety, I add Italian Pesto & combine with some Pasta Spirals as a Minestrone.

If you stick to this 3 nights per week you will keep up the energy levels & keep a sure downwards trajectory in your weight loss.

For me, apart from staying alive for the sake of it, I now have one further motivation. I now finally have a fmily - my Thai GF and I now have a 2 month-old daughter.

I wish you luck my friend - life isn't a test run - we only get one shot at it!

Being fit will not prevent you having heart problems if you have a poor diet or bad habits especially if you have a family history.

I think your C levels are too low at 1.8. Even thou I am not a great believer in C levels per se low levels are not so good. You need cholesterol for many of the body's functions. You would definitely benefit from omega 3 supplementation via fish oil or flaxseed oil. Garlic for blood pressure is good.

I would dump any pasta our of my diet and replace it with good quality brown rice. In fact limit all carbs to just brown rice and veggies and don't worry about low fat products as fat per se doesn't cause heart problems.

[Tolley]

Well, I only know two metrics about you: Your weight, and your TV post count (6337, until you answer this.)

It leads to the natural question... How much time do you spend online each day? Part of the problem might be lack of an active lifestyle.

I expect that TV is not the only online forum in which you participate. BTW, I spend much too much time on my fat butt surfing the internet each day, so I'm not just randomly slinging arrows.

My challenge to you is, set up a "price" you will pay for each online post. I will suggest something like 5 minutes outdoors walking for each post you want to make. Rain or shine. An hour of walking earns you 12 posts, whether on TV, FB or anywhere else. Oh, and you have to pay the price before making the post -- no advance credit given.

Even a moderate level of physical activity is worlds better than sitting at the desk, or in bed, or wherever.

Look at my post count..

I dont lead an active life but workout a lot. Still would be better if i walked too. But a good food program and exercise can help a lot.

I didn't say a high post count causes obesity. But getting offline & out walking can be a big part of the solution. You have my accolades for being able to keep both in balance.

As you suggest in your post, there really are only 2 variables in the equation... How much you take in each day, and how much you burn off each day. Hopefully, you end up regulating both. Part of my suggestion about walking deals with realism... At 160 kg, don't expect to start a rigorous muay thai exercise program. Instead, vigorous walking leading into a moderate exercise is probably a more reasonable plan, at least for now.

I was reading your post and watching the US Masters on tv and noticing how quite a few of those golfers who walk 6 hours a day six days a week are carrying around big guts. It makes you think doesn't it? You can walk as much as you like but you really don't burn off much fat especially if your diet is sub optimal. I spend 10 hours a day on a computer and exercise probably 10 hours a week but it is the type of exercise and most importantly the diet which determines everything.

[smokie36]

Well, I only know two metrics about you: Your weight, and your TV post count (6337, until you answer this.)

It leads to the natural question... How much time do you spend online each day? Part of the problem might be lack of an active lifestyle.

I expect that TV is not the only online forum in which you participate. BTW, I spend much too much time on my fat butt surfing the internet each day, so I'm not just randomly slinging arrows.

My challenge to you is, set up a "price" you will pay for each online post. I will suggest something like 5 minutes outdoors walking for each post you want to make. Rain or shine. An hour of walking earns you 12 posts, whether on TV, FB or anywhere else. Oh, and you have to pay the price before making the post -- no advance credit given.

Even a moderate level of physical activity is worlds better than sitting at the desk, or in bed, or wherever.

Look at my post count..

I dont lead an active life but workout a lot. Still would be better if i walked too. But a good food program and exercise can help a lot.

Check out my post count!

Poorly thought out argument....there is nothing wrong with the sharpness of theblether's tongue either. Look out!

[theoldgit]

No advice to offer I'm afraid but I wish well in you quest for reducing your weight and will follow this thread with interest.

Whilst my weight hasn't reached your scale, it's creeping up, mainly comfort eating and lack of exercise.

Good luck

Sent from my iPhone using ThaiVisa app

[I Like Thai]

My advice is to try and look at it from a different angle. Forget about trying to lose weight, let loseing weight be a side affect of your change in lifestyle and not the ultimate goal.

Take up low impact sports and exercise, getting an injury when losing large amounts of weight, could be a major set back and could dent confidence. Start off with swimming and cycling. Cycle a real bike and not the stationary ones, they get boring and you can get off them when you feel like it. On a real bike, you have to cycle up that hill and you have to keep cycling until you return home. Also take up walking, walking for an hour or two each evening.

With food, find good foods that you like, eat fresh vegetables and fruits. Limit your food to 5 or 10% meat/fish etc each meal and have the bulk as vegetable and salad.

Stay away from processed food. Something that says "Low Fat" is very high in sugar, they replace one with the other. Vary your food, eat smaller meals, but maybe have more meals each day. Don't eat after 6 pm. Drinks lots and lots and lots of water 6, 7 litres a day or more if you can manage it. Add an electrolyte to your water, 1 a day to replace lost salts and minerals. Dehydration is something that is not usually looked at, but this will leave you feeling tired and lethargic, without realising it.

Change your lifestyle to something that you like doing, as a result in this change the weight will fall off and your blood pressure will reduce.