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Goal #1: Stop eating processed foods, particularly sugar and bread.
Goal #2: Skip breakfast (or at least eliminate the carbs). Turns out it's not the most important meal of the day. Carbs for breakfast only make you want more all day.
Goal #3: Prepare most of your meals at home.
Make an effort at these priorities, and you'll see quick and long-lasting results.
Ideally, avoid most everything in the aisles of the grocery store (stick to the periphery, where the actual food is).
Wonder if he really knows which one, haha?
they can
pluckpay the best QB in the market every year.
FIFY
"The sick man of NCAA football"
It's so good. I can't find it reliably around here but I'm going to drive around and stock up in the summer. 10/10 summer boat beer.
Been meaning to check out the electro lime, this might put me over
Popcorn is another good high volume, low cal food if you are looking to snack
Just dont say "ooh popcorn good for me" and load it up with butter and salt
I'm starting to feel like we might be able to have a much better year than expected next year.
Are you new to Hokie football? /s
Book your hotel as soon as possible. The locations near the Oktoberfest (and all around Munich) do book up quickly. Public transportation is great way to get around, so try to get a hotel near the U-bahn or a tram. Hotels will only get more expensive closer to the event.
During the week, or earlier during the day on weekends, Oktoberfest is the least crowded and less crazy, if that's what you want. For a couple, you can move around pretty easily between beer tents and don't really need a reservation. If you convince more friends to go (great idea, definitely a more-is-merrier type of event!), table reservations become more interesting, and the tables are more in the middle of things. Cash to pay for beer/food is just a lot easier as it's a pay-as-you-go situation. Plan on spending time in different beer tents, as they each have their own personality and music. You can find lots of information and pics online.
Some other things to consider nearby: Andechs monastery, Neuschwanstein
Great topic and congrats to all on their efforts.
My 2 cents:
Everyone is different! There's no one size fits all diet, exercise etc.
It takes focused work and effort. Remember, your body is well designed to gain weight. I use the IRS as an analogy: it'll take your money easy. Getting some back requires forms, times, effort on your part and even then it's a hassle.
Learn to enjoy the grind and get comfortable with hunger. Hungry and malnourished are completely different things: malnourished is 'I live in Cambodia and haven't had protein in 6 weeks and my hair fell out.' Hungry is 'I got my required nutrients today but what sounds good watching the game is a scoop of ice cream etc'
Go to bed Hungry and then re-fuel in the AM. (Unless your goal is muscle/weight gain).
Exercise is front-loaded for misery, but back-loaded for results. Focus on the feeling of achievement when exercise is done, rather than the feeling of inertia before starting to motivate.
All that being said... some basic rules to keep in mind:
Sugar is bad! When you consume sugar in any form (alcohol, sweet tea, breath mints, Krispy Kreme, etc...) you signal your body to store fat. You can't lose fat (easily) when consuming sugar. So get rid of any sugar you can. Download a diet app and honestly diary what you eat for a week. Then see the report on how much sugar you are eating and try to eliminate it.
Next, reduce portion sizes. We eat TOO much! After you've eliminated sugar, eat what you want (we NEED protein, (good) fat, and some carbs) Just eat small portions.
Next, if trying to lose, avoid late night calories. When the sun goes down, you burn about 15% less calories than earlier in the day. Yet we culturally eat our largest meal of the day in the evening. Guess what your body does with the excess calories? (Especially if you are adding sugar...) Adipose tissue, baby!
Next... sleep! People that sleep (time and quality) can control weight better.
Next.... hydrate! Adequate water intake boosts metabolism 10% (like a cheap diet pill but much healthier). Your body can't clean itself without adequate water. And no, coffee soft drinks don't count. You don't wash your car/clothes with Pepsi, etc..why would you do that to your body?
Last.....exercise. Goal is resistance/weights 2 days weekly and cardiovascular in between. That's the minimum, but don't over do to the point of injury. If you are trying to lose fat, you need some resistance exercise to 'protect ' your muscle from being lost. (Which is part why I'm not a fan of 'diets')
Its work! Your body doesn't want to lose fat. You have to 'tell' it to do so. It'll lose muscle in an instant. So you have to protect the muscle. Not fair, but that's how we are designed.
Actually, it's pronounced "Kevin"
If it's pronounced "hitter", that's a great football name
I'm 2 years into my health journey. Spent too many years partying and working too much. Was averaging about 3 to 4 hours of sleep a night for almost two decades. Cholesterol, BP, and glucose were through the roof. I'm 5'8 and weighed around 250 with 38% body fat. One day my kid asked me to play outside with him and I got winded after a few minutes and felt so disappointed in myself.
I hated cardio (I think mainly cuz I couldn't do it) so started with lifting. Blocked an hour on my daily schedule to lift or at least show up at the gym. Prioritized sleep. Didnt drink as much but didn't really change my eating. Got down to 34% body fat and could feel myself getting stronger. End of last year I'm down to 27% body fat and about 225. My cholesterol has come down a ton, BP is normal, a1c is down to 7.5 (not anywhere close to Good but better than it was).
I started taking Supergut middle of last year and my cravings have gone down a lot. This year I signed up for a site called emeals to start getting my eating in order. I'm doing dry January right now but thinking of attempting the switch to NA starting in Feb.
My goal is to get below 20% body fat and get off the meds (metformin). I'm gonna keep lifting and probably add a tabata afterwards and start adding some running on the weekend (mainly because I can jog more than a block now and I'm not as ashamed to do it).
I recently got an oura ring and a CGM and I can tell this is going to help me a lot. It makes it feel like I'm living a game. Working hard to keep my blood sugar in the right spot and get my activity levels up.
Biggest things that have helped me so far are focusing on day by day and moving on quick when I mess up.
Strongly second Athletic NA beer. I love this stuff, it tastes phenomenal. Getting more and more prevalent in stores too.
Slow and steady. Injuries can be the largest impediment for improving health.
Walking is what humans were made for. It'll help that knee get stable.
Yeah, that wall sit is a killer. New research shows that as the single best exercise to improve cardiac health. Nutz.
Add body weight squats.
Keeping it off is the tough part.
Don't fight your tendencies, that's a loosing battle. Find a way to augment what you do while cutting away the largest gainer you can spare. Keep the rest.
For instance, discover the late night snack you normally get. Replace it with something that satisfies the same comfort urge. For instance, if it is a sandwich, replace that with a wrap of a protein and pickle in a law carb tortilla. You get the picture, replace that with something healthier and a few less calories. Do this with a few things and pretty soon you've dropped the impact by a couple hundred calories per day.
If you find beer with 10 less calories then 5 beers is 40 less calories. Toss in an iced tea for one of those beers. Don't give them all up but 1 replaced will make a dent. Attack small changes.
I had to step back and do body weight work and got a set of adjustable dumbbells at the house. The change to night work and other commitments made the gym unreliable.
Thanks for all the recommendations!
You are only in your 50's? I have a decade on you.
I find that once I cross over 10k steps/day it really is a threshold for me. Once I cross that, it's lie god turned on the weight drain. I have an active job and 10k happens 3-4 days/wk.
As for recipes, I add cottage cheese to scrambled eggs for breakfast. The added protein keeps me from getting hungry.
Also, gourmet salads like Caesar's is a great filler, has good flavors and a decent amount of protein.
Also, foods that have bulk iike mushrooms and roasted broccoli I find nicely filling.
Lean proteins like pork tenderloin, fish, and fowl are nice to fill up.
A spinach and tomato or goat cheese omelette with a small salad w/ roasted almonds can set your weekend off on the right start.
When I first started to read that insurance paid for a glucose monitor and you thought you were lucky all i could think was diabetes, my father has one and it has been amazing, he is type 1 and after chemo he was struggling to control everything, this man went 30 year of one shot a day and using food and exercise to struggling, but now he has the monitor and the pump and it has changed his life I wish he had the monitor earlier because it tells him he is going down before he feels it.
That is amazing that your a1c is down!
Athletic is usually easy to find I think all of their varieties are good.
Best Day Brewing Electro Lime is in my top 10 beers ever as an NA it's delicious.
Most of the generic domestics suck. Heineken 0 is the closest to its alcoholic brother. Busch NA is also pretty close but I think that's because it tastes like water and so does Busch Light.
Yeah, I still get dreams of playing rugby.
Seriously, on your treks, try tossing on a backpack with 10 lb of stuff in it. It'll make more of a difference than you think.
I have not had to do the cholesterol dance, thank my lucky stars.
Come back with what you find works.
that sounds good. I like zaatar.
Just need to kill every other sport program including football and put everything into basketball and I think we can maybe buy our way back into the top of basketball. Easy peasy.