Help! I'm Fat - *** Official Exercise and Weight Thread ***

HFCS

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Not to be "that guy" but being thin does not by itself make a person healthy. Lots of thin people have heart disease. And a lot of that is genetics. I mean that personal trainer / host from The Biggest Loser had a major heart attack a few years ago. It can happen to anyone. Even thin people should get a physical once a year.

Agreed, I've had times where I've been very thin and been super healthy climbing/running/natural diet/etc...and times I've been very thin and not very healthy/active, overstressed and getting bad sleep. I don't think my weight has much to do with my health...but suddenly gaining 50 lbs (not muscle) after being naturally thin most my life is not a good thing.

The one time in my life I suddenly gained that weight was the six months I started eating a lot of processed fast food, nearly every breakfast. Fine once or twice a month but it's literally a killer as a regular thing.

Frequent McDs turned a chronically skinny person to borderline overweight in six months at age 32. Never been an issue before or after that.
 
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HFCS

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Yeah I'm also a perpetually thin person, but tried to be more mindful of what I'm eating as an adult. Healthy meals, snacks, etc. Fell off the wagon a touch during Covid w/ more takeout and fast food, but getting back.

Have a family history of coronary artery disease, heart problems, cholesterol & BP problems, so already started limiting the amount of red meat I eat and less processed foods & refined carbs, etc.

Exact same for me on the cholesterol/red meat/processed foods. Made a difference for me. Nothing I'd have felt on my own without doctor looking at it.
 

Cyched

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Exact same for me on the cholesterol/red meat/processed foods. Made a difference for me. Nothing I'd have felt on my own without doctor looking at it.

Makes a difference limiting those and adding more things like avocados, sweet potatoes, etc. Just feel better all around.

BP is usually at or below 120/80 and cholesterol < 200 last test, so fortunately those are still in check for now. Continue the balanced diet with exercise and hopefully it stays that way.
 

t-noah

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I'll chip in my two cents. Type II diabetes and obesity are epidemic. The cause is improper nutrition, the consumption of unnatural, man-made foods, aka processed foods, made of 3 core ingredients - flour, seed oil (corn, sunflower, canola, safflower, etc), and sugar. The solution is to never again eat any processed food, nothing in a box or a can (sardines excepted), to switch to the natural foods our bodies are evolved to process, the foods we consumed before the First Agricultural Revolution. Those foods are meats, fish, eggs, greens, nuts, summer fruits, perhaps dairy/cheeses. No flour/bread/pasta, no man-made oils, no sugars, so no processed foods.

The 3 macronutrients are fats, carbohydrates and protein. This is a diet much lower in one of those macros - carbohydrates. When you cut down on carbs, by default you are eating more fat, as protein is relatively fixed. So it is a diet low in carbs, high in fat. A high fat diet to lose weight! Some call it LCHF - low carb, high fat. Some call it the ancestral diet, keto, Atkins, whatever. It is eating only the 'real' foods our bodies are evolved to process, and zero 'fake' food. We're wired to burn fat, not sugar. Historically, sugar was very hard to come by - seasonal fruit and perhaps honey. Today it is everywhere - HFCS and frankenfruit 24/7/365. And yes grains are sugars - they break straight down into sugars once ingested.

Simple. Not easy, but simple. Not easy because sharply modifying something as fundamental as eating habits is a challenge, plus we've been led to believe in recent decades that fat is somehow bad! Cut out all sugars, including grains, and all veg/seed oils (stick with a bit of olive oil). Burn fat, not sugar.

If you wish to know more about LCHF, youtube is a fantastic resource. Dr. Robert Lustig on sugar. Low Carb Down Under. Dr. Ted Naiman. Dr. Ben Bikman. Etc.
This is basically what I did as part of a Type II management ("reversal") program. Most importantly, my blood sugars are normal when I eat this way even after getting off diabetes meds. If I ever go back to "normal" (carb heavy) diet, my blood sugars will go back to the diabetic range. It's not a cure, just management. Losing 100lbs was just a bonus.

Carbs are actually not an essential nutrient. Your body produces glucose (blood sugar), which is what powers your brain and muscles, from the protein and fat you eat, as well as the fat you wear. There is a mechanism that turns excess protein into glucose as well - if you're eating more protein than you need to support muscle maintenance/synthesis, it's turning into blood sugar. You technically don't have to eat any carbs ever and you'll be fine though probably a little sad.

The only issue I take with the post I quoted is on oils. Oils are fats. Period. But, not all fats/oils are created equal - some are easy for the body to utilize and don't cause heart disease, others aren't. Olive oil is a great one, as is avocado oil. Canola oil, usually just called vegetable oil, is fine. Sunflower, soybean and safflower oils are common bad ones.

When you switch, you have to realize that fat is more calorie dense than carbs (9cal/g vs 4cal/g). So the equivalent caloric intake will be a smaller volume of food. And with most fats being spreads, liquids or inside a protein it can be tricky to manage the quantity. But fat provides more satiety so you feel full faster and longer. So if you use hunger as a guide it provides some self regulation.

The other thing that surprised me was salt requirements. When I started my program 14 months ago, they said that ketosis requires more sodium because your body uses it in the process. They told me to aim for 5000mg/day - double the standard recommendation. I've been doing that, and my bloodwork has improved while my blood pressure has also gone down. That makes sense from an evolutionary standpoint though as to why salt tastes so good. Our bodies are built to run primarily on fats, which requires sodium, which would cause us to develop a taste/desire for salt. If you fuel your body with carbs, you don't need the sodium so the excess does bad things. Eating what tastes good is bad for you.

Ultimately it's a tradeoff. You can eat fat and salt, which tastes delicious, if you don't eat many carbs. Or you can eat lots of carbs, which are also delicious, if you don't eat much fat or salt. But you can't do both. And you can never out-exercise your diet.
You two seem to know what you're talking about. I have only read p. 1 and p. 51 on this thread. I think I'll read thru more when I have time. Any particular posts to jump to?

I find it interesting, watching TV tonight, just watched a commercial for whole grain Cheerios cereal, and how it can reduce cholesterol (they say). Fact of the matter there are so many people who say this or that, it's confusing. One person or group says this, another says that. Since the whole Food Pyramid thing in the 70's and American Heart Association, etc., heart disease, obesity and diabetes has gotten worse, not better. A lot of processed food, high fructose corn syrup, etc. Things are mixed up.

@2122, I tend to think you are closer to the truth. People or advertising can say what they want, doesn't mean it's true. What are your credentials, background with health and diet, if I might ask? It's not that you have to be a professional either. A lot of people who have an interest, can become quite informed and expert on a variety of subjects.
 

norcalcy

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You two seem to know what you're talking about. I have only read p. 1 and p. 51 on this thread. I think I'll read thru more when I have time. Any particular posts to jump to?

I find it interesting, watching TV tonight, just watched a commercial for whole grain Cheerios cereal, and how it can reduce cholesterol (they say). Fact of the matter there are so many people who say this or that, it's confusing. One person or group says this, another says that. Since the whole Food Pyramid thing in the 70's and American Heart Association, etc., heart disease, obesity and diabetes has gotten worse, not better. A lot of processed food, high fructose corn syrup, etc. Things are mixed up.

@2122, I tend to think you are closer to the truth. People or advertising can say what they want, doesn't mean it's true. What are your credentials, background with health and diet, if I might ask? It's not that you have to be a professional either. A lot of people who have an interest, can become quite informed and expert on a variety of subjects.
If you really want to dig deep into the science behind what beser and 2122 are saying, this book is an excellent resource.
 
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2122

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You two seem to know what you're talking about. I have only read p. 1 and p. 51 on this thread. I think I'll read thru more when I have time. Any particular posts to jump to?

I find it interesting, watching TV tonight, just watched a commercial for whole grain Cheerios cereal, and how it can reduce cholesterol (they say). Fact of the matter there are so many people who say this or that, it's confusing. One person or group says this, another says that. Since the whole Food Pyramid thing in the 70's and American Heart Association, etc., heart disease, obesity and diabetes has gotten worse, not better. A lot of processed food, high fructose corn syrup, etc. Things are mixed up.

@2122, I tend to think you are closer to the truth. People or advertising can say what they want, doesn't mean it's true. What are your credentials, background with health and diet, if I might ask? It's not that you have to be a professional either. A lot of people who have an interest, can become quite informed and expert on a variety of subjects.
I'll never eat a bowl of cereal again. I used to eat loads of bran flakes, thought it was healthy. There's like 400g of carbs in a box of Raisin Bran! Bran flakes is grain, grain is sugar. I'm self taught, watching a few thousand hours of youtube vids on nutrition. I had followed low-fat diet for many years, it got me major health issue. Low-fat is high-carb, and high carb is high-sugar, and high-sugar is high insulin, and high insulin is at the root of a lot of chronic illness. These days I strive to keep my blood sugar flat-lining around 90. Check out Dr. Paul Mason's vids on youtube for starters.
 
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2122

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If you really want to dig deep into the science behind what beser and 2122 are saying, this book is an excellent resource.
Yeah, Taubes is great. Lots of youtube vids, free.
 
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t-noah

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I'll never eat a bowl of cereal again. I used to eat loads of bran flakes, thought it was healthy. Bran flakes is grain, grain is sugar. I'm self taught, watching a few thousand hours of youtube vids on nutrition. I had followed low-fat diet for many years, it got me major health issue. Low-fat is high-carb, and high carb is high-sugar, and high-sugar is high insulin, and high insulin is at the root of a lot of chronic illness. Check out Dr. Paul Mason's vids on youtube for starters.
Thank you gentlemen!!

There is a lot of mixed information and disinformation out there. I have some studying to do. Thanks for pointing me in the right direction!
 

2122

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Thank you gentlemen!!

There is a lot of mixed information and disinformation out there. I have some studying to do. Thanks for pointing me in the right direction!
I swear, you have to figure it out yourself. Your cardiologist is clueless on nutrition. Your PCP too - they don't learn nutrition in med school. Much conventional wisdom is dead wrong. The Food Pyramid is bass ackward. Saturated fat is not the bad guy, never was. Elevated insulin and processed foods, sugar/flours/veg oils are the bad guys. Use youtube. Dr. Ben Bikman. Dr. Paul Mason. Ivor Cummins. Gary Taubes. Dr. Ben Bikman. Low Carb Down Under. Dr. Brian Lenzkes. David Diamond. Dr. Nadir Ali. Dr. Aseem Malhotra. Dr. Robert Lustig. Dr. Ken Berry. Dr. William Davis. Nina Teicholz. Dr. Andreas Eenfeldt. Tim Noakes. Dr. Stephen Phinney. Dr. Jeff Volek. The list of heretics goes on. Take copious notes. So much to unlearn and learn. It took me a few years to learn. Still learning.
 
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t-noah

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I swear, you have to figure it out yourself. Your cardiologist is clueless on nutrition. Your PCP too - they don't learn nutrition in med school. The Food Pyramid is bass ackward. Saturated fat is not the bad guy. Elevated insulin and processed foods, sugar/flours/veg oils are the bad guys. Use youtube. Dr. Ben Bikman. Dr. Paul Mason. Ivor Cummins. Gary Taubes. Dr. Ben Bikman. Low Carb Down Under. Dr. Brian Lenzkes. David Diamond. Dr. Nadir Ali. Dr. Aseem Malhotra. Dr. Robert Lustig. Dr. Ken Berry. Dr. William Davis. The list of heretics goes on. Take copious notes. So much to unlearn and learn. It took me a few years to learn. Still learning.
I hear you, and agree. Wish it weren't so, but that is the medical model we have.

I think Doctors are taught what they are taught, honestly because I kind of think the medical system is controlled by the pharmaceutical companies and the flow of money. Sounds like a conspiracy theory I know, but...

The doctors that know more, or know better, go out of their way to study, just like you and I might, because they might have an interest. I don't think most Doctors have an interest in learning more, or learning about other natural treatments. Maybe they think that what they know and have been taught is enough and fully accurate.
 
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t-noah

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I swear, you have to figure it out yourself. Your cardiologist is clueless on nutrition. Your PCP too - they don't learn nutrition in med school. Much conventional wisdom is dead wrong. The Food Pyramid is bass ackward. Saturated fat is not the bad guy, never was. Elevated insulin and processed foods, sugar/flours/veg oils are the bad guys. Use youtube. Dr. Ben Bikman. Dr. Paul Mason. Ivor Cummins. Gary Taubes. Dr. Ben Bikman. Low Carb Down Under. Dr. Brian Lenzkes. David Diamond. Dr. Nadir Ali. Dr. Aseem Malhotra. Dr. Robert Lustig. Dr. Ken Berry. Dr. William Davis. The list of heretics goes on. Take copious notes. So much to unlearn and learn. It took me a few years to learn. Still learning.
Haha. Sad but they are probably thought of as heretics, aren't they. They are going against the medical model.
 

2122

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Haha. Sad but they are probably thought of as heretics, aren't they. They are going against the medical model.
Every one of those listed have taken heat for standing up for truth in nutrition. They tried to destroy Noakes in South Africa. Same for Dr. Gary Fettke in Australia.
 
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besserheimerphat

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This is the program I started in Feb 2020. It was introduced as a no cost work benefit. It's only for people who have been diagnosed with type 2 diabetes. I had just crossed the threshold from pre-diabetes to full type 2 a few months before HR announced the benefit. I was already using a separate benefit to get free glucose monitoring supplies, but daily monitoring, traditional "diet and exercise" and low dose metformin wasn't making a dent.

With the low carb, high fat, moderate protein keto program, over the past 15 months I've lowered my blood sugar to non-diabetic levels, lowered my BP on half the meds, still have good cholesterol, and lost 100lbs and about 14" off my waist. And I haven't done any consistent exercise. I've done fits and starts, but nothing longer than 6 weeks at a time, with at least 6 weeks in between.

I basically never hungry anymore so I can focus more on eating what I need rather than what sounds good. I do fight cravings sometimes but it's much easier now to grab some broccoli/ranch, or a slice of cheese, or a 1/4c of nuts rather than something sweet.
 
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2122

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Congrats on your success. Yeah, once you get the excess carbs out of your life, the cravings tend to go away. I strive for 20g carbs/day or less. I eat between 3pm - 7pm, fast the other 20 hours and only get hungry toward the end if at all. Known as OMAD - One Meal A Day. AKA intermittent fasting.

VirtaHealth's principals are Dr. Jeff Volek and Dr. Stephen Phinney. Phinney in particular is a low-carb legend. He has vids on youtube and they are well worth watching. Here's one:
 
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2122

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I would be a little cautious about saying this is the way you should eat (both macros and timing). Everybody is different in both their body type and activity level. Definitely want to eat healthy and get all your micronutrients but some people don't need to be on low carb diets.
I'd agree with that. Diabesity is approaching epidemic proportions worldwide (in the US, only around 12% of the adult population has none of the 5 markers of metabolic syndrome), but some people do just fine on the high carb 'Standard American Diet'. More power to 'em.
 

CloniesForLife

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I'd agree with that. Diabesity is approaching epidemic proportions worldwide (in the US, only around 12% of the adult population has none of the 5 markers of metabolic syndrome), but some people do just fine on the high carb 'Standard American Diet'. More power to 'em.
Yeah I do agree with this. Most Americans could definitely cut down on added sugar intake and up their consumption of fruits and veggies that is for sure. I just know the body is complex and different things work for different people.
 

2122

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Yeah I do agree with this. Most Americans could definitely cut down on added sugar intake and up their consumption of fruits and veggies that is for sure. I just know the body is complex and different things work for different people.
I think most - the ailing majority - (but certainly not all) would do well to cut down on all sources of sugars - added sugars, HFCS, fruit juices, sugary fruits, starchy veg, grains (which break straight down into mainly sugar and are generally high on the glycemic index). See Dr. Robert Lustig on sugars, starting at 6 minutes in:
 

besserheimerphat

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I was told that starting next week all managers need to plan on being in the office 2 to 3 days a week starting next week. When I left the office due to COVID in mid February 2020, I weighed 340lbs and wore size 3X shirts and 56" waist pants. I went to Kohls yesterday to buy some new work clothes at 243lbs. I comfortably wore an XL "slim fit" shirt and 42" waist pants. I ended up going with "regular fit" and 44" pants just to have a little more range of motion. I literally do not remember ever wearing an XL shirt. I've been wearing XXL since high school. I know I last wore 42" pants in high school. So it's been at least 20 years since I was here last. Obligatory thirst trap attached...
 

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BCClone

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Not exactly sure.
I was told that starting next week all managers need to plan on being in the office 2 to 3 days a week starting next week. When I left the office due to COVID in mid February 2020, I weighed 340lbs and wore size 3X shirts and 56" waist pants. I went to Kohls yesterday to buy some new work clothes at 243lbs. I comfortably wore an XL "slim fit" shirt and 42" waist pants. I ended up going with "regular fit" and 44" pants just to have a little more range of motion. I literally do not remember ever wearing an XL shirt. I've been wearing XXL since high school. I know I last wore 42" pants in high school. So it's been at least 20 years since I was here last. Obligatory thirst trap attached...
If you get a high and tight haircut you will break 240. ;)