The Weighty Problem #diet

BLUF

I am over weight and need to do something about it.

History

I am over weight. I had started to get a handle on it back in early 2020, just in time for a pandemic, lockdowns and now nearly three years of nearly 100% home working.

Now I am back where I was.

I read a great guide called 'The Hacker Diet'[1] written by an engineer. The one habit that stuck is a daily weigh in every morning - after bathroom before breakfast. Yep you do vary a lot daily, but I use a spreadsheet and look at the 7 day average to smooth it out.

Confession(s)

I comfort (stress eat)
I do not get out for a walk every day
There is an exercise bike in the shed that I used most days, but due to pandemic it's become a hideous store, no room to swing a hamster by it's tail let alone a cat.
Things got worse following the 'current unpleasantness in Europe'. Hence I found this Pub while looking for constructive distracton. (Which it has provided - thank you all)

The up side

I am teetotal (35) years
No chocolate in nearly 2 years

I have 'some' willpower.

and now?

For various reasons, chiefly medical, but also work and energy levels, I need to get a handle on this.

Work has many changes coming and I am now the old guy in a team of about 30 who all out qualify me.

the kick

My weight over Christmas went up by about 5-7lbs
I have to return to 'The Office' and none of my suits or smart stuff fits (thankfully only 1 or 2 days a week at present)
Seeing myself in a mirror, I looking like I was in the family way.

What's to Do?

The first thing is admit I need to do something. But what?

Initial thoughts

Record what I am eating
At home put whatever nibbles I am allocated in a container so I know what I can eat but also when gone, it's gone
sort the shed so I can do a little cycling/cardio which may help sleep and stress.
Work on my stress. I cannot change the world but I can look at my attitude.
Admit eating is a habit.
Involve Mrs Mouse in this process. (20 plus years later her wedding dress is too big on her!)

Maybe sharing this may help. An anonymous(e) blog of thoughts, lessons learned, and hopefully progress.

Thank you for listening as always. Bartender a sparkling water for me please

Reference

[1] The Hacker Diet

...

Hey ~mouse,

I have changed diet about 3 years ago and this has allowed for some loss and imho more importantly keep that lower weight stable.

eat cereal and fruit in the morning --- real cereal from the mill shop, nothing but grain. I prepare some in the evening and let it soak in water. Add fruit and some joghurt or milk in the morning (I get up at 5 in the morning)
eat proper lunch, i.e. a warm meal. I have access to a very good cantina at work. This is my main meal.
don't eat anything after 3 in the afternoon.

I was afraid, that I "die from hunger" in the evening, when skipping the 3rd meal. It has not happened. When being invited in the evening for a full meal, I often don't sleep well afterwards. This shows that digestion is a thing of labour. I have adapted well to only two meals per day. As far as I have learned the extended period of time without food (14h or more) is key to this.

When I started this, my hopes were quite low, but I did have to change something, or anything, really.

Take care,

~ew

yretek

This is your quest: find a sport that you will fall madly in love for.

I found it against all hope, right at the local beach.

mouse

Good and sound advice.

I've never been one for sports as such, but your suggestion did make me think back to activities I used to do and how can I get back into them.

Static bike in the shed
Rucking (long walks with a weighted - 40lb - rucksack)
I have some kettlebells...

Food for thought. Thank you

yretek

I like rucking too, of sorts... I just carry what I would carry in a hike, got some puzzled looks, but, hey I'm training. This year, I'm training for the West Highland Way.

Ruck away, do whatever, find your crush :)

squiddied

ayo nice! i been on a diet for about a year to help with a family member n iv lost about like, 30-32kg (about 70lbs i think?) heres some of my experiences so far:

- Keep in mind that while the cardio is gonna have awesome benefits for other reasons, most of the weigh tloss will come from what/how much ur eating so keeping a log of that stuff sounds like a good plan to me.

- The plan im following still allows for an optional little treat every day, bc if u just cut that shit out completely it can really erode ur will power.

- There may be a point where u "plateau" on ur weight loss, this doesnt mean ur plan has stopped working, its just ur body adapting to the got changes ur making so do ur best to push through it and itl begin to fall off again

wishing u the best of luck mate!

mouse

Firstly well done Squiddied, that is a very impressive achievement! I sincerely hope it's also helping your family member too.

Thanks for the advice.

I mentioned the bike and walking as I have just gradually slid into reduced activity, and may help with sleep and general wellbeing. But you are correct, as someone said:

You cannot run away from a bad diet.

I plan a few treats - Shortbread, home made fruit cakes - I just avoid certain things that would tempt a binge.

I've met the plateau before, hopefully using weekly averages will show the long term progress. This is a long haul:

Not going "on a diet" but "changing my diet."

Grateful for the feedback.

contrarian

I stress eat, too. What's wrong with (dark) chocolate?

Fourmilab? That's a famous site in my book.

mouse

Nothing wrong with chocolate, especially not dark chocolate. Has many benefits.

For me it was becoming a habital, almost ritual, item to eat.

I recall an article on habits, the author suggesting people broadly fall into two types when it came to controlling habits:

maintainers - who have the ability to monitor and control habits
abstainers - who cannot control habits but can abstain.

For many things I fall into the latter group.

So it's me not the chocolate that has a problem.

I have a similar issue with shortbread, but as it's rarely brought into the house - and I do need some vices - that remains.