Prep Genrl Weight loss as a prepping matter

[nomifyle]

I'm putting this thread in the prep forum because I believe that getting fit and getting rid of excess weight is definitely a prep item.

This last almost year I've put on an extra 15-20 pounds and sat in front of my computer all day getting no exercise.

it seems like every day I would try to get back on track, and track for me is Intermittent Fasting with one meal a day and a snack. Besides that what really works for me is Alternate Day Fasting where you eat a good size regular meal one day and the next day eat 500 calories or less for that day. I started WW four weeks ago just to try and get myself on track. I don't agree with their low fat carby food plan, so I'm working around it and fasting at least 16 hours a day. I've lost 6 pounds in 4 weeks.

I'm getting out of my chair every 15 minutes and doing something in the house as a beginning to exercise.

I'm 72 and have not chronic health issues except arthritis, I was offered shoulder replacement surgery at the VA but I turned it down. I get a shot every three months and make some effort at exercise and I do fight through the pain.

I'm a firm believer being fit to be able to do what you need to do in an emergency situation.

Judy

 

[summerthyme]

Good for you! Whether or not anything happens in the larger world, I'd say getting in shape (which actually might not mean much lower numbers on the scale, as muscle weighs significantly more than fat) is one of the most important "life extension" (and active life extension at that) preps you can do.

Now that it's starting to cool off, try walking outside, and extend the distance a little more every day. Walking on uneven terrain (anything except pavement or manicured lawn... you don't need to do rock climbing!) is one of the best things you can do to keep good balance and "fall proof" yourself.

Remember, its *very* difficult (pretty much impossible) to get adequate amounts of protein, vitamins and minerals on such a limited calorie plan. Make sure to at least take a quality multivitamin and mineral product to help.

I'm finally realizing that I'm likely going to need spinal surgery in order to be able to get back where I want to be. I've been avoiding even seeing a doctor for the increasing pain and disability, and have been able to get away with it because of the occasional "good days", when for some reason the pressure on the nerves releases enough that my legs function again snd i ger sensation back. But sooner or later, that's likely to not happen, and our lifestyle doesn't lend itself to walkers and wheelchairs. I'm not nearly as out of shape as I probably should be, mostly because I'm just too bullheaded to quit, but its getting really old.

Good luck... keep pushing yourself (within reason)

Summerthyme

 

[AlaskaSue]

Excellent and I am with you 100%. I lost a lot of weight at 57 and started weight lifting. That slowed down weight loss but I wear a smaller size and am very strong for a 64 year old woman (latest deadlift was 185, goal is 205). It’s one of the most important of my preps and even better is being very active with kids and grandchildren. You are on the right track, Judy!

 

[Hfcomms]

Try high fat intake and low carbs and watch the weight melt off of you. Diets are a yo-yo as you take the weight off and put it back on. You get used to HFLC pretty quickly and it becomes a lifestyle. Since both fats and proteins metabolize a lot slower you don't get hungry again a few hours after eating which sends you back to your snacks as your sugar levels crash.

 

[Border Collie Dad]

Adding to Hfcomms suggestions.

Moderate protein to around 20% of your calories because they can affect your glycemic index.
70% good fat and 5% net carbs (carbs minus fiber)

Right now (at 69) I'm working on fat loss and not as much conditioning
I've had great success with the ketogenic diet with intermittent fasting.

My trouble is falling off the wagon and staying off for prolonged periods

 

[SouthernBreeze]

I finally got my weight down to where it should be at 120 lbs. doing the low carb diet and fasting one meal a day. I feel lots better, especially my joints. Exercise is my weakness, though. I know that I need to do more, but I just can't get motivated to start a routine, even though my doctor recommends one.

 

[Cardinal]

Since going to a zero carb diet I have not lost weight (I work out with kettlebells) but I am shrinking in clothing sizes, and I have been making home made bone broth which seems to have gotten rid of joint aches and pains.
I have my exercise routine built into my day 4 days a week.
I agree it is the best prep there is.

 

[Firebird]

Great plan! My wife and I are doing similar, we both are in the gym 4-5 times a week, I completely stopped eating all desserts of any kind, and she is doing intermittent fasting. I do not fast, as I have the opposite problem, it is difficult for me to gain weight. We are both feeling better now, and we feel that this is so very crucial as we age.

 

[Freeholder]

I need to get back on the wagon. The problem is that even when I stick to low carb and intermittent fasting strictly, I don't really lose any weight, so after a while I get discouraged. Oh, well, up and at 'em again!

Kathleen

 

[nomifyle]

I need to get back on the wagon. The problem is that even when I stick to low carb and intermittent fasting strictly, I don't really lose any weight, so after a while I get discouraged. Oh, well, up and at 'em again!

Kathleen

So I've been doing WW for almost 5 weeks and I'm just about back on track with One Meal A Day Intermittent Fasting. The way I lost weight with this was to do Alternate Day Fasting, which is 500 calories every other day and on the alternate day eat regularly, I still try to fast on the eating day though, just more calories. I'm not quite there with this but I'm working on it.

I would love to go to the gym but its 30 miles away and I just can't afford the gas to do that very often. I love the weight machines but free weights not so much. I have a treadmill, rowing machine and recumbent bike here at home. I recently got the treadmill unearthed and have used it some. The other things are buried in the back room which holds my pantry and I have a HUGH overflow of food in that room. I'm working on clearing it out.

Judy

 

[Journey]

Since going to a zero carb diet I have not lost weight (I work out with kettlebells) but I am shrinking in clothing sizes, and I have been making home made bone broth which seems to have gotten rid of joint aches and pains.
I have my exercise routine built into my day 4 days a week.
I agree it is the best prep there is.

Can you explain the bone broth/joint pain thing? This is the first I’ve ever heard of it and I’m very interested in anything that might help with my aches and pains.

 

[naturallysweet]

I'm back to low carb the first Monday in November. Did quite well with it last year. But crashed once the summer farm demands hit. Then cherry season started and it was back to carbs. Seasonality is the key.

 

[Freeholder]

I'm back to low carb the first Monday in November. Did quite well with it last year. But crashed once the summer farm demands hit. Then cherry season started and it was back to carbs. Seasonality is the key.

I think seasonality actually is very important. That, and even a weekly 'feast and famine' cycle are important to preventing food fatigue, and boredom, and to staying on the wagon.

Kathleen

 

[SouthernBreeze]

Winter is my most tempting time to fall off the low carb wagon. With all the hot homemade breads coming out of the oven , dripping in butter, for DH, it's awfully hard. I tend to do most of my baking of all types of breads, cakes, cookies, and pies during the winter, so yes, it's seasonal for me, too.

Just had a piece of homemade chocolate chess pie that was calling for me! LOL....

 

[Cardinal]

Can you explain the bone broth/joint pain thing? This is the first I’ve ever heard of it and I’m very interested in anything that might help with my aches and pains.

Journey, I can't guarantee it is the bone broth alone, I eat only meat so, I'm not having to deal with buildup of oxalates from vegetables, but bone broth has a lot of collagen along with the vitamins and minerals.
I simply bake the butcher bones (I use only grass fed to avoid any possible issues with Roundup in grain fed animals) and then throw em into a crockpot on low for 8-10 hours with a couple tablespoons of apple cider vinegar. I let it cool and skim the fat. Lots of women don't, but I get plenty of fat from my meat so I'm not craving any extra. I then have a nice hot and nutritious drink in place of coffee.

I used to be unable to do deep squats without knee pain, now, I'm completely free of that.

 

[Journey]

Thanks, Cardinal!

 

[nomifyle]

I messed up with my WW weigh in last night, up 3 pounds, but I'm sure the chinese we had on Saturday for DH's birthday had a lot to do with it, I'm still puffy from that food. Back on track today. If you eat badly and gain, get right back on track and the gain will be a loss.

Judy

 

[nomifyle]

Try high fat intake and low carbs and watch the weight melt off of you. Diets are a yo-yo as you take the weight off and put it back on. You get used to HFLC pretty quickly and it becomes a lifestyle. Since both fats and proteins metabolize a lot slower you don't get hungry again a few hours after eating which sends you back to your snacks as your sugar levels crash.

I'm going back to this, weight watchers has not worked for me. I just can't wrap my mind around their food plan. WW encourages using sugar free crap, which I realized these things made my hunger out of control. So back to IF with high fat and meat protein. I did it yesterday and was not hungry after one meal of sausages and butter, plus my supplements.

Judy

 

[Jackpine Savage]

I'm about halfway through a book on weight lifting for those over 40. The author laid out how obesity can proceed to diabetes and other ailments. We have a bowflex that I have used intermittently in the past but I think I'm going to give free weights a try.

 

[AlaskaSue]

Journey, I can't guarantee it is the bone broth alone, I eat only meat so, I'm not having to deal with buildup of oxalates from vegetables, but bone broth has a lot of collagen along with the vitamins and minerals.
I simply bake the butcher bones (I use only grass fed to avoid any possible issues with Roundup in grain fed animals) and then throw em into a crockpot on low for 8-10 hours with a couple tablespoons of apple cider vinegar. I let it cool and skim the fat. Lots of women don't, but I get plenty of fat from my meat so I'm not craving any extra. I then have a nice hot and nutritious drink in place of coffee.

I used to be unable to do deep squats without knee pain, now, I'm completely free of that.

Cardinal I missed this post until now.. I too can now do deep squats and never EVER could before. Also, I just took a bad tumble yesterday on my walk/run when I missed a bad place as I was looking for alligators, lol. But though bruised and skinned, I am just fine. All-meat works for me and at 64 I am much more active than I ever expected to be. I want to do homemade bone broth, thanks for the idea.

 

[nomifyle]

Try high fat intake and low carbs and watch the weight melt off of you. Diets are a yo-yo as you take the weight off and put it back on. You get used to HFLC pretty quickly and it becomes a lifestyle. Since both fats and proteins metabolize a lot slower you don't get hungry again a few hours after eating which sends you back to your snacks as your sugar levels crash.

What do you use for the fat besides bacon and bacon grease and butter? So far today I've had two delicious cups of bullet proof coffee with butter, heavenly.

Judy

 

[20Gauge]

Excellent and I am with you 100%. I lost a lot of weight at 57 and started weight lifting. That slowed down weight loss but I wear a smaller size and am very strong for a 64 year old woman (latest deadlift was 185, goal is 205). It’s one of the most important of my preps and even better is being very active with kids and grandchildren. You are on the right track, Judy!

Having low weight should not be the goal. Your goal is to be lower or low fat content in your body. As you exercise and build muscle, you will gain weight. The idea is to move the bulge from the waist to the chest and upper back.

 

[20Gauge]

I'm about halfway through a book on weight lifting for those over 40. The author laid out how obesity can proceed to diabetes and other ailments. We have a bowflex that I have used intermittently in the past but I think I'm going to give free weights a try.

Are they still in business. I always wanted one.

 

[Cardinal]

What do you use for the fat besides bacon and bacon grease and butter? So far today I've had two delicious cups of bullet proof coffee with butter, heavenly.

Judy

I make keto savory fat bombs and they help get rd of carb cravings.

 

[Jackpine Savage]

Are they still in business. I always wanted one.

It looks like it from a search. But I wouldn't buy new. We have the Bowflex extreme which is $1,500 new, there is one on craigslist for $300. I think that is about what we paid.