Hello,

I have been trying, on and off for the last four years, to lead a healthier, fitter life. I renewed my efforts three weeks ago and really intend to stick with it this time.

I am 45, 6' tall, and weighed 200 lbs the last time I stepped on the scale (which was three weeks ago). The first thing I decided was to not weigh myself for a month.

My goals are: 1) Lose 20 pounds and maintain a weight of 180 lbs. 2) Have more energy. 3) Be physically fit. 4) Eliminate back pain. 5) Remain healthy and fit at least until I'm 65.

Here's what I'm doing now in regards to exercise: 1) I walk twice a day (after breakfast and after dinner); a brisk 25 minute walk. 2) Three or four times a week, I get on my Gazelle for a 30 minute cardio-vascular workout. (It's a maching where you stand on two, swinging platforms and swing your legs back and forth. I do this because after running for many years, my knees won't take jogging or running.) I breathe hard and work up a good sweat, but haven't taken my pulse to see how hard I'm really working. 3) I lift weights (free weights) three or four times a week. This is about a 35 minute workout. 4) I stretch several times throughout the day.

Here's what I'm doing now in regards to diet: 1) I eat breakfast every morning, usually oatmeal (natural, not instant) and a glass of OJ, or eggs, whole wheat toast, and OJ. 2) I have a mid-morning snack. 3) I eat lunch, usually tuna or sliced turkey breast on whole wheat. 4) I have an afternoon snack. 5) I eat dinner.

I have stopped eating: cookies, cakes, ice cream, junk food snacks, sweetened breakfast cereals, soda, potato chips, candy. My biggest problem has been my sweet tooth. To satisfy that, I eat raisins and these all-natural macaroons I found. I also drink more water. (Once a week, I treat myself to a turkey sub, Dr. Pepper, and two cookies at Subway.)

At the end of this month, I'm going to weigh myself and see how much weight I've lost. Depending on the results, I'll be back seeking advice, suggestions, knowledge, etc.

I'm looking forward to using this forum as a tool to help me achieve my goals.

Thanks!

Jay White
Hayes, VA

Originally Posted by jayawhite

Hello,

I have been trying, on and off for the last four years, to lead a healthier, fitter life. I renewed my efforts three weeks ago and really intend to stick with it this time.

I am 45, 6' tall, and weighed 200 lbs the last time I stepped on the scale (which was three weeks ago). The first thing I decided was to not weigh myself for a month.

My goals are: 1) Lose 20 pounds and maintain a weight of 180 lbs. 2) Have more energy. 3) Be physically fit. 4) Eliminate back pain. 5) Remain healthy and fit at least until I'm 65.

Here's what I'm doing now in regards to exercise: 1) I walk twice a day (after breakfast and after dinner); a brisk 25 minute walk. 2) Three or four times a week, I get on my Gazelle for a 30 minute cardio-vascular workout. (It's a maching where you stand on two, swinging platforms and swing your legs back and forth. I do this because after running for many years, my knees won't take jogging or running.) I breathe hard and work up a good sweat, but haven't taken my pulse to see how hard I'm really working. 3) I lift weights (free weights) three or four times a week. This is about a 35 minute workout. 4) I stretch several times throughout the day.

Here's what I'm doing now in regards to diet: 1) I eat breakfast every morning, usually oatmeal (natural, not instant) and a glass of OJ, or eggs, whole wheat toast, and OJ. 2) I have a mid-morning snack. 3) I eat lunch, usually tuna or sliced turkey breast on whole wheat. 4) I have an afternoon snack. 5) I eat dinner.

I have stopped eating: cookies, cakes, ice cream, junk food snacks, sweetened breakfast cereals, soda, potato chips, candy. My biggest problem has been my sweet tooth. To satisfy that, I eat raisins and these all-natural macaroons I found. I also drink more water. (Once a week, I treat myself to a turkey sub, Dr. Pepper, and two cookies at Subway.)

At the end of this month, I'm going to weigh myself and see how much weight I've lost. Depending on the results, I'll be back seeking advice, suggestions, knowledge, etc.

I'm looking forward to using this forum as a tool to help me achieve my goals.

Thanks!

Jay White
Hayes, VA

Jay, everything you are doing is commendable. I can make a couple of recommendations. First, make sure you are physically healthy enough to exercise. At 45, unfortunately, there are all kinds of underlying, asymptomatic problems that can be lurking and expressed from exercise. Unfortunately, I speak from experience. Fortunately, my problems, which were potentially fatal were caught during a routine exam.

Second, I would recommend that you get a heart rate monitor and learn to synchronize heart rate with Rating of Perceived Exertion (RPE) (I use the 20-level Borg scale, but others use the 12-level scale). Do a google search for RPE.

When doing cardio, keep your heart rate in the 70 - 85% range of your estimated max heart rate. Use (220-45 )x .70 or .85 as your target heart range, which in your case would be 123 - 156.

Finally, I have a sweet tough, too. Those Subway cookies are good, especially the macadonian nut ones, but they are loaded with fats and sugars and calories. I struggle to stay away from them, but generally succeed.

By the way, I am 48, your height and your weight. My ideal weight would be about 185.