Tag Archives: diet

Tips for Keeping the Weight Off

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Anyone who has ever lost any weight will tell you that keeping it off is often harder than losing it to begin with. I am no exception. Here are some tips to help you stay fit and maintain your weight.

I know I said I was going to get back on my Gazelle at the beginning of the year. I keep getting distracted by life… and putting off the exercise. It’s something I really need to do. My weight is ok, and I’m still within my range. It doesn’t take me much time to lose five to ten pounds, thankfully. I don’t need help with motivation, I just need to set myself a schedule or goal. Wouldn’t it be easier if we made this a group effort, and make each other accountable? Hmmm. Maybe we should do this!

Here are some tips for maintaining a lean body.

  • Avoid foods with refined sugars in them, such as candy, sugared sodas, etc. These are horrible for your body.
  • Track your calories by measuring your portions, and weighing your food. You’ll know how much fuel you’re putting into your body.
  • Reduce fatty foods, such as red meat. Try to stick with chicken or fish.
  • Don’t cut fat out of your diet entirely. Your body needs fat, and especially essential fatty acids. Oil is important.
  • Eat more often throughout the day. Six smaller meals instead of three large ones tend to speed up your metabolism and satisfy you easier.
  • Increase your daily exercise. Thirty minutes per day will help, even if you’re only walking. Try to add in some type of cardio and resistance training.


Download the video to review these tips on keeping weight off. And be sure to download my top 50 weight loss tips ebook.

Losing Weight and Getting in Shape for New Year's

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It seems as though everyone is always determined to lose weight and get in shape with each New Year. Here are some tips to get you started on that track, and keep you there.

  • Frequency You have to work out regularly in order to see positive changes in your body. If you want to lose weight for example you will need to increase your aerobic activity level. You will need to regularly work our 3-5 times per week (min 3).
  • Intensity Work hard and good things will happen. You have to strive to work just a bit harder than your last workout or you will not make improvements. If you are doing push-ups and the most you can do is 25 the next time try to do 26 or so. To incorporate technology into your workout buy a heart rate monitor and spend more time in your target heart rate in each consecutive workout.
  • Type Do both resistance (push-ups, sit-ups, free weights, ect.) and aerobic (running, swimming, biking, ect) exercises at every workout.
  • Time Time is the simplest to manage. Divide your resistance workouts into at least 3 sets of 10-15 reps. Your aerobic workouts should last at least 20 minutes, but could be longer.
  • Fun For heavens sake, do something that you enjoy. If you like to swim…..swim. If you like to run. Run. If you’re doing something you like chances are you will stick with it and it will become a habit.

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Rent My Chest 2.0

Rent My Chest 2.0You know I lost 30 pounds with my diet and weight loss tips, right? It wasn’t just for Gnomedex, and it wasn’t just for my upcoming nuptuals in December. No, I did it so that I could launch… Rent My Chest 2.0. I’m not looking for funding, though – and yes, the classic site is still there (though depreciated). My exit strategy is to be purchased by Yahoo! for $27 million dollars.

50 Weight Loss Tips

I lost 30 pounds in three months. If you wanted to know how I did it, and how I intend on maintaining my current weight, then these 50 weight loss tips are for you. I’m not an expert, but I do speak from experience. If it helps you attain your own weight loss goals, then I’m happy to have helped (if only to serve as a reinforcement of knowledge you already possess). Most of this, I learned on my own or through close friends and family members. Feel free to add your own tips to this list, too!

If you want even more help, I now have an PDF eBook series available, which includes an ebook version of the diet and weight loss tips that follow. Be sure to download my weight loss ebook before you scoot away! Having these tips on your hard drive or your iPhone will serve as a regular reminder of how to maintain your personal health.

Continue reading 50 Weight Loss Tips

Captain 145

I did it; My weight loss goal has officially been met as of this morning. After a swift 40-minute workout, I stepped on the Tanita scale and weighed in at 145 pounds. Three months ago, I was sitting at a hefty 175lbs. Today, I’m 145lbs – a full 30lbs lighter. I’m so incredibly satisifed with the results, knowing that I’ll likely stabilize in the 140 – 145 range. It certainly took tremendous dedication on my part – but now that I’m in this state, I intend on staying here. My healthier weight will be maintained largely by watching caloric intake, so that even when I’m not able to exercise, I can stay within my body’s daily intake requirements. In some ways, I’m done – my weight loss goal has been achieved. But in many ways, my journey has only begun. It will take a conscious effort not to let myself slip back to where I’m not happy. Thank you, Fatblasters – thank you.

Captain 147

They say a picture says a thousand words, and the differences between these two profiles are quite visible. Consider, however, that the photo on the left was taken a full month into my plan – when I had already lost 15 pounds (160 from 175)! Losing weight isn’t much fun, nor is gaining weight – but in the end, whichever way you have to go, the results should speak for themselves. I’ve lost about 25 pounds of fat in the past three months…

Before and After.jpg

It’s not a “true” before and after photo. If you really care to look, this snapshot was taken two weeks into it (168 from 175). The worst ones came before I started, like at Seattle Mind Camp or Northern Voice. Ponzi thinks I’ve come down as far as I can go – weighing in at 147 yesterday. I believe, however, that I’ll get to between 140 and 145 before all is said and done.

Weight Loss Progress

I’m still pumping away over here – not much loss to report. I’m dropping towards my goal, though – coming in at (roughly) 148lbs as of these past few days. I could probably push myself to 147 if I became an exercise fiend. No matter, Lockergnomie Don Hughes lets me know that I’m not alone:

I’m 58 years old and a bit over 6′ tall. Some years back I used to weigh about 95Kg (~209lb), but it now hovers around 81-82Kg (~180lb). Not quite 30lb but pretty close. I don’t watch the calories at all, and I eat as much as I want! The key for me was controlling the “want” factor! I simply don’t want a lot now. Now, I’m rarely very hungry, and I neither want nor need a lot.

I’ve had some health problems and in some respects they’ve been a blessing to me! Because of these I’ve had to change my diet. Now I rarely eat any grain-based foods or legumes (apart from lentils) which has done wonders for my hay fever. I can’t eat dairy products (apart from butter) or potatoes, tomatoes, eggplant, bell peppers etc (the deadly nightshade family). Avoiding this lot has fixed my appalling joint inflammation.

Avoiding grains used to leave me terribly hungry, but starting fish-oil capsules got rid of that problem entirely. And avoiding the starchy grains and potatoes as well as sugar has eliminated my insulin surges and hypoglycemia, which underlie much of the hunger we suffer. And as a result, I’ve now no concerns at all about developing diabetes! You need to know that while sugar’s bad, starch is MUCH worse. The “food pyramid” is 100% misinformation, and following it is the cause of much of our problems.

Don’t be paranoid about the quantity of fat you consume and be aware that some fat in your diet is essential. Low fat diets are bad and you can’t properly absorb many nutrients without it. But you DO need to be paranoid about the type of fat you consume. Most of the fat we eat is precisely the fat we need to avoid! Partially hydrogenated vegetable oils. These are unfit for human consumption. Margarine and standard commercial cooking oils are in this category. Get rid of them!!! Real butter, if you can get it in the US, is MUCH safer. (30+ years back when I lived in Dayton Ohio, the butter that was available there was absolute rubbish).

Hopefully you don’t have food intolerances like I do, but regardless, if you can eliminate starchy food and sugar from your regular diet, you’ll be amazed at how little attention you have to pay to the quantity of food you eat.

Captain 173

Oh boy. I can’t believe I’m admitting this.

Since moving to Seattle, I’ve gained a whopping 30 pounds. It’s not time to go on a diet – it’s time to remember the lifestyle that put me at 142 well over a year ago. I’ve dropped weight (significantly) twice in my life: the first time (to 123), by low carbing it; the second time (to 142), by watching calorie intake and working out. Third time’s the charm?

I knew something wasn’t right when I accused Wicket of shrinking my pants. Like, half of my closet doesn’t “fit” anymore. Fat sure sneaks up on you quickly, eh? It’s my own fault – my own laziness and ignorance has brought me to this bloated state. I’m not quite Stay-puft Marshmallow Man size, thankfully (no offense to those who are). However, it’s time to nip my fat butt in the bud.

Each time I’ve set out to conquer my weight issues, I’ve learned something new – lessons which (for the most part) have stayed with me throughout the years. When I started low carbing, I stopped drinking sugary drinks outright (not even diet colas pass my lips). I also stopped eating partially hydrogenated foods (those evil trans fats I’ve been warning you about). Been that way ever since the late ’90s. The last weight loss happened through the skilled hands of Ponzi, who helped prepare calorie-conscious meals while I hit the Gazelle / Ab Lounge and quit coffee. Truthfully, I really don’t drink coffee anymore. Mostly. So where did I go “wrong?”

I stopped watching the scale. I had one too many snacks throughout the day. I didn’t watch my meal portions. I picked up a few sweet drinks for brief periods of time (thanks, Starbucks). I stopped working out every day. I stopped thinking about what I was doing, and what “not thinking” was doing to my body. That’s my takeaway this time – that *MUST* be my takeaway.

I’m Captain 173 today, heading down the same path that put me at 142. Gnomedex 4 was my target point (starting somewhere in the low 160s as I recall). I’m shooting for -30lbs by Gnomedex 6 at the end of June 2006. Egads. This is going to be an uphill battle, as I’m not taking any diet supplements or doing anything wacky. “Eat right and exercise” is always the safest, best bet for anybody.

I’ve printed out a simple chart that I’ve taped in front of our bathroom scale upstairs. I’ll be weighing myself in every morning (at roughly the same time every day), recording the weight in the line next to the date. I’ve got a 40-minute routine on the Gazelle every day, followed immediately thereafter by a 5+ minute stint on the Ab Lounge. Meals will be monitored, snacks will be measured. I’ll post my progress here every week.

30 pounds. It’s doable.