Best way to get rid of weight and cholesterol?
Discussion
I'm rather curious about this.
I'm 27, 132kg and 6ft 5.
I would class myself as obese but quite muscular too (to carry that fat about), yes it is self induced and no, I'm not a fatty looking for a quick fix.
What I am, is a fatty that has finally had enough of my weight.
I have started to feel aches in my knees after prolonged periods of walking/standing, though I'm on my feet for 11 hours a day at my job.
I recently had my bloods taken for stupidly high blood pressure, induced by severe depression, anxiety and stress. One outcome, is that my cholesterol is extremely high.
I use to drink 5 or 6 pints in the space of an hour every night for 2 years to cope with the stress and smoke 20 - 30 cigerettes a day. The day after having my test results back, I stopped all alcohol and the cigerettes and suffered badly, for a few weeks with withdrawal symptoms. I was annoyed by not losing any weight though.
Now that that hurdle is out the way, I wish to lower my cholesterol and weight. My weight is a limitation on exercises, like running. That causes no end of knee/hip pain. Static exercise and weights, coupled with walking seem okay.
My diet has nearly cut out all rubbish but I'm unsure how long it will take for my cholesterol to start going down or if anyone has any experiences with anything in the above essay (sorry
), that may prove useful and encouraging. I realise there is a good lifestyle change required and it's going to be hard work.
Cheers.
I'm 27, 132kg and 6ft 5.
I would class myself as obese but quite muscular too (to carry that fat about), yes it is self induced and no, I'm not a fatty looking for a quick fix.
What I am, is a fatty that has finally had enough of my weight.
I have started to feel aches in my knees after prolonged periods of walking/standing, though I'm on my feet for 11 hours a day at my job.
I recently had my bloods taken for stupidly high blood pressure, induced by severe depression, anxiety and stress. One outcome, is that my cholesterol is extremely high.
I use to drink 5 or 6 pints in the space of an hour every night for 2 years to cope with the stress and smoke 20 - 30 cigerettes a day. The day after having my test results back, I stopped all alcohol and the cigerettes and suffered badly, for a few weeks with withdrawal symptoms. I was annoyed by not losing any weight though.
Now that that hurdle is out the way, I wish to lower my cholesterol and weight. My weight is a limitation on exercises, like running. That causes no end of knee/hip pain. Static exercise and weights, coupled with walking seem okay.
My diet has nearly cut out all rubbish but I'm unsure how long it will take for my cholesterol to start going down or if anyone has any experiences with anything in the above essay (sorry
), that may prove useful and encouraging. I realise there is a good lifestyle change required and it's going to be hard work.Cheers.
Both weight training and running affect cholesterol levels, but in slightly different ways.
Weight training is good for arterial health in that the 'pump' (vasodilation) helps widen arteries and prevent arterioschlerosis and the accumulation of plaques.
Lipids are taken from the bloodstream during running (along with lots of other stuff like tar if you smoke, alcohol if you drink etc etc), thereby effectively lowering blood cholesterol, or 'cleaning' the blood, if you wish.
2 medium distance runs and 3 half hour intense weights sessions a week would meet the requirements of the thread. I'll assume you're eating wisely as well.
Start slowly with walking, then walk/jog, then run. Unless you have actual injuries to your knee/hip the joints with get better with exercise. Good luck.
Weight training is good for arterial health in that the 'pump' (vasodilation) helps widen arteries and prevent arterioschlerosis and the accumulation of plaques.
Lipids are taken from the bloodstream during running (along with lots of other stuff like tar if you smoke, alcohol if you drink etc etc), thereby effectively lowering blood cholesterol, or 'cleaning' the blood, if you wish.
2 medium distance runs and 3 half hour intense weights sessions a week would meet the requirements of the thread. I'll assume you're eating wisely as well.
Start slowly with walking, then walk/jog, then run. Unless you have actual injuries to your knee/hip the joints with get better with exercise. Good luck.
For exercise go for low impact options such as swimming or cycling.
For diet you should take a look at alternate fasting (5/2). I believe one of the other recognised benefits of AF is reduction in cholesterol although you eat 'normally' 5 days a week.
I do both the above and have reduced my weight by >20kgs in the past 3 years and BP down from 145/90 to 120/80 and aged mid-fifties.
For diet you should take a look at alternate fasting (5/2). I believe one of the other recognised benefits of AF is reduction in cholesterol although you eat 'normally' 5 days a week.
I do both the above and have reduced my weight by >20kgs in the past 3 years and BP down from 145/90 to 120/80 and aged mid-fifties.
Start out simple and once you're into it and on track you can get into the more advanced stuff. It's a lifestyle change you need - not a diet.
Look at the 30 day shred DVD. It's only 20 minutes each day, low impact and really really works - especially for someone who hasn't really exercised before.
Eat smaller portions and veg/salad should make up 1/2 your plate. The other 1/4 protein and carbs the least amount. Good luck!
I've lost a lot of weight following the above simple principles.
Look at the 30 day shred DVD. It's only 20 minutes each day, low impact and really really works - especially for someone who hasn't really exercised before.
Eat smaller portions and veg/salad should make up 1/2 your plate. The other 1/4 protein and carbs the least amount. Good luck!
I've lost a lot of weight following the above simple principles.
Swimming and cycling to limit the weight on your joints.
Weight training, looking at something like the strong lifts 5x5 program.
Eat natural, non-processed foods - no pasta or bread.
Aim for about 2500 calories a day and then alter it depending on how much and how quickly you want to lose weight.
Weight training, looking at something like the strong lifts 5x5 program.
Eat natural, non-processed foods - no pasta or bread.
Aim for about 2500 calories a day and then alter it depending on how much and how quickly you want to lose weight.
My figures read pretty much the same as yours - topped out about 130Kg but didnt feel particularly fat as I had an even cover all over.
I started doing alternate day fasting where by you eat less than 400 cals per day for two days a week. I found missing breakfast and dinner was the way to do it and then having a big salad for dinner. Drinking plenty of water and coffee during the day meant I never felt hungry and I instantly felt a lot lighter.
I enjoyed those days so much that I now dont eat during the day at all during the week and just have a normal dinner. I feel more focused in the day and the clincher for me is that I actually enjoy my evening meal hugely. It has made me appreciate what I am eating more. I also stopped drinking entirely - I haven't touched a drop since 1st May and also do some light jogging 2 to 3 days a week.
I'm down to 117Kg now which is the lowest for a couple of years and seem to be shedding 1 to 2 Kg a week. Definitely a few inches off the stomach too, I can see ribs and stomach muscle definition. Aiming for 100Kg. No idea why, just seems like a round number. I havent been that low since I was 16, I'm now 36! Will see if it is achievable.
I've always found it difficult in the past, I find the above incredibly easy to do.
I started doing alternate day fasting where by you eat less than 400 cals per day for two days a week. I found missing breakfast and dinner was the way to do it and then having a big salad for dinner. Drinking plenty of water and coffee during the day meant I never felt hungry and I instantly felt a lot lighter.
I enjoyed those days so much that I now dont eat during the day at all during the week and just have a normal dinner. I feel more focused in the day and the clincher for me is that I actually enjoy my evening meal hugely. It has made me appreciate what I am eating more. I also stopped drinking entirely - I haven't touched a drop since 1st May and also do some light jogging 2 to 3 days a week.
I'm down to 117Kg now which is the lowest for a couple of years and seem to be shedding 1 to 2 Kg a week. Definitely a few inches off the stomach too, I can see ribs and stomach muscle definition. Aiming for 100Kg. No idea why, just seems like a round number. I havent been that low since I was 16, I'm now 36! Will see if it is achievable.
I've always found it difficult in the past, I find the above incredibly easy to do.
Edited by NorthDave on Friday 26th July 09:04
Great that you've taken control of your health OP! Don't think you have to do it on your own though: go back to your GP, explain what you're trying to do and ask for a referral to a Dietitian. He /she will be able to give advice you on healthy eating / lifestyle to help you reduce cholesterol and weight and you will be offered follow-up appointments to support and encourage you.
Failing that, have a look at the British Heart Foundation web-site. It is an excellent site, full of useful information and resources about your specific requirements (weight loss and cholesterol reduction).
HTH
Failing that, have a look at the British Heart Foundation web-site. It is an excellent site, full of useful information and resources about your specific requirements (weight loss and cholesterol reduction).
HTH
Excessive weight and excessive cholesteral aren't necessarily related.
When you say excessive cholesteral how high are you talking and what did your GP say about it?
When I was diagnosed with high cholesteral (can't remember the score) we had a chat about diet and family history (which at the time I thought there was none - oh how wrong was I) but even so the GP said no point buggering around with diet here's statins for the rest of your life.
Four years later all under control and no side effects (that I'm aware of) as for family history... I've been told to remind my children (18 and 21) to get theirs fairly regularly checked as its highly likely they too will have hig cholesteral.
When you say excessive cholesteral how high are you talking and what did your GP say about it?
When I was diagnosed with high cholesteral (can't remember the score) we had a chat about diet and family history (which at the time I thought there was none - oh how wrong was I) but even so the GP said no point buggering around with diet here's statins for the rest of your life.
Four years later all under control and no side effects (that I'm aware of) as for family history... I've been told to remind my children (18 and 21) to get theirs fairly regularly checked as its highly likely they too will have hig cholesteral.
Thank you all for the comments.
I did replace beer with Dr Pepper, though maybe a pint of that a day. Use to have a takeaway at least 2 or 3 times a week. It was normally chicken korma with egg fried rice and on the other night, a 14" deep pan pizza.
A lot of my drinks through the day were of coffee. A pint mug with 4 sugers, 2 coffees and a 3rd of full fat milk.
My wife cooks a lot and uses a lot of fatty additives, like double cream in beef strogonogf with chips. The snacks or lunch meals could be nothing or something like a ginsters pasty.
I spent yesterday checking out the fat, suger and carb levels of the foods. I knew they were bad but I didn't realise they were that bad.
Friday, I had a bowl of cornflakes in the morning and a smaller than normal portion of chicken pesto with pasta at tea time. No snacks, my coffee went/has gone to a normal mug size with semi skimmed milk and no suger.
Today, again, I went to the shop for my wife. She wanted a pasty, I went, looked and then decided to get her one, I grabbed a couple of cans of tuna, light mayo and made myself tuna and pasta, small portion.
Never thought, despite how minimal it may seem to readers, that I could turn down the food I love.
I'm just about to sort out an exercise routine too.
I did replace beer with Dr Pepper, though maybe a pint of that a day. Use to have a takeaway at least 2 or 3 times a week. It was normally chicken korma with egg fried rice and on the other night, a 14" deep pan pizza.
A lot of my drinks through the day were of coffee. A pint mug with 4 sugers, 2 coffees and a 3rd of full fat milk.
My wife cooks a lot and uses a lot of fatty additives, like double cream in beef strogonogf with chips. The snacks or lunch meals could be nothing or something like a ginsters pasty.
I spent yesterday checking out the fat, suger and carb levels of the foods. I knew they were bad but I didn't realise they were that bad.
Friday, I had a bowl of cornflakes in the morning and a smaller than normal portion of chicken pesto with pasta at tea time. No snacks, my coffee went/has gone to a normal mug size with semi skimmed milk and no suger.
Today, again, I went to the shop for my wife. She wanted a pasty, I went, looked and then decided to get her one, I grabbed a couple of cans of tuna, light mayo and made myself tuna and pasta, small portion.
Never thought, despite how minimal it may seem to readers, that I could turn down the food I love.
I'm just about to sort out an exercise routine too.
I think that having a talk with your wife about food might be an idea too - Beef Stroganoff with full cream, and then chips as well sounds like a hell of a lot of food for an evening meal, especially if it's that sort of thing on a regular basis. It'll be easier to change your lifestyle if you both do it.
davepoth said:
I think that having a talk with your wife about food might be an idea too - Beef Stroganoff with full cream, and then chips as well sounds like a hell of a lot of food for an evening meal, especially if it's that sort of thing on a regular basis. It'll be easier to change your lifestyle if you both do it.
Absolutely agree with you there. I tried that today but I think she has to feel like it.
Having spent a lot of time in that routine and being rather thin, I think she's in the frame of mind that she is okay. Her mother and father both suffer with hypertension and high cholesterol.
I think I'll take over the cooking and ease the change to healthy foods.
My dad has low cholesterol and has spent most of his life surviving on bacon and egg sandwiches, courtesy of his dad, who smoked, drank and ate rubbish. (Just passed away aged 95).
My mum chokes down salads every day and suffers with high cholesterol from food choices decades ago. So I think I have her genes in that department and massive amounts of self infliction. This is why I think it is going to be a long struggle that I will not fail.
read5458 said:
My mum chokes down salads every day and suffers with high cholesterol from food choices decades ago. So I think I have her genes in that department and massive amounts of self infliction. This is why I think it is going to be a long struggle that I will not fail.
Sorry but that may well be a load of b
kks....... If genetically she is disposed to suffer with high cholesteral then it's got bugger all to do with what she ate decades ago.My daughter (now 21) eats really healthily but we all know there is a massive probability that she will have high cholesteral
So, record your scores, change your diet and get your scores again in a few months (I think they recommend 3) and see if it has significantly reduced, but be prepared to accept that all your new found healthy diet may not make one jot of difference.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff