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Help a FAT man, pretty please?

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  • Help a FAT man, pretty please?

    Hey,

    So, I stumbled on this forum a week ago, 75 lbs overweight and fed up with how crap I felt. I immediately feel in love with your community, cleared my cupboards out and made some kale chips. (standard behavior yeah?!)

    I'm so excited about the future now, honestly it just feels like a whole weight has been lifted and I haven't touched anything non-primal for a week (which is a miracle!)

    Can anyone offer tips to someone of my considerate frame when starting life on Primal? Should I consider a fast? Should I exercise more than Mark suggests as I have weight to shift not just to get healthy? Any other tips that can help me lose weight in addition to feeling the other benefits of a primal life?

    Thanks folks, I will dedicate my abs to you all, when I find them

    Grace & Peace
    Danny

  • #2
    Well, welcome.

    I am also what most would consider fairly new here.

    You will notice a big differance in your life. I know just eating primal how much better I feel. More so, how crappy I feel when the wife bakes and I dive into the tasty little morsels. Tasted good on the lips but after being on Primal, I feel really bad.

    I'd start off reading the books and the 30 day challenge or whatever it's called.

    Ask a lot of questions, I have, I am and I will still.

    Great people here.
    55 yr old male


    07/01/2013

    Weight; 199
    Chest; 41.5
    Waist; 42
    Hips; 40
    Thigh; 22.5
    Calf; 15
    Bicep: 13
    Forearm; 11.5
    Neck; 17

    07/20/2013

    Weight; 200
    Chest; 42
    Waist; 42.5
    Hips; 39
    Thigh; 23
    Calf; 15
    Bicep: 13
    Forearm; 11.5
    Neck; 16

    Comment


    • #3
      I'll be the first to welcome you with the standard line of questioning:
      1. Height/weight?
      2. Age
      3. Medical concerns
      4. Goals?
      5. What's your current diet like?
      6. Any lifestyle issues we should know about? Alcoholic, shift worker, ex-vegan, yo-yo dieter, eating disorders?

      Answer these and you will be flooded with responses!

      Comment


      • #4
        Originally posted by thedannymartin View Post
        Can anyone offer tips to someone of my considerate frame when starting life on Primal? Should I consider a fast? Should I exercise more than Mark suggests as I have weight to shift not just to get healthy? Any other tips that can help me lose weight in addition to feeling the other benefits of a primal life?
        Welcome. Take it slow and not do too much. (definitely don't overexercise)

        I think that the first and most important thing is to discover how to cook foods with primal recipes. I had to reinvent a bunch of go-to recipes since, ya know, no wheat flour. And if you don't have good cooking habits, when you feel low then you will just stop being primal because it's 'too hard'.

        Add in all the exercising, fasting, sleep and other tweaks once you feel on top of diet.
        Disclaimer: I eat 'meat and vegetables' ala Primal, although I don't agree with the carb curve. I like Perfect Health Diet and WAPF Lactofermentation a lot.

        Griff's cholesterol primer
        5,000 Cal Fat <> 5,000 Cal Carbs
        Winterbike: What I eat every day is what other people eat to treat themselves.
        TQP: I find for me that nutrition is much more important than what I do in the gym.
        bloodorchid is always right

        Comment


        • #5
          I like it Otzi, here are my vitals:

          1) 5'7" | 215 lbs (Want to get down to 150 ish)
          2) 33
          3) Always ill, I have had slightly high BP in the past but that seems to be OK at the mo, I get dizzy sometimes, just general feeling crap all the time!
          4) Down to GW, but also just eliminate health issues
          5) Processed food, takeaways, pizza, sandwiches etc. 3500 Cals per day of mostly rubbish, although I do love fruit and veg. I stopped this a week ago.
          6) Recovering Alcoholic, dry 4 years so probably doesn't count. Not really a Yo-Yoer, my Yo-Yo stays mainly up

          Yey!
          D

          Comment


          • #6
            You could try a fast, yep. You probably have plenty of fuel on your body so you wouldn't lose too much muscle. On the other hand, it might be hard coming from a high carb way of eating. So I say try it, but if it's too hard, don't worry. Just keep primal approved foods ready for when and if you need to stop and eat. I advocate a low-stress induction fast in my opinion, at least for those willing to consider it.

            You go as long as you can while STILL FEELING COMFORTABLE, not eating any food and drinking only yerba mate, tea, coffee, or water. When you've reached your limit which could be four hours or could be multiples of days (no way to know until you try), you do NOT force yourself beyond it. You simply eat a healthy and primal meal. Do NOT push beyond what is comfortable for you though.

            Integrate the rest of the lifestyle after your fast is up. No, don't exercise more than Mark says, do heavy lifting and/or bodyweight work two or three times a week, light cardio (55-70% of your max heart rate) for two or three hours a week, and just WALK as much as you can to get everywhere possible.

            You might consider getting onto an intermittent fasting schedule that works within the reality of your daily life. For some, it's eating one HUGE daily meal (20 hour daily fast - four hour eating window), some like a 16/8 window (16 hour daily fast and eight hours usually comprising two meals), some prefer 18/6. Just depends on how that fits into your life.

            That's really all there is to it! I'd give you dietary recommendations, but you seem to have diet under control? That's an important first step.

            If any part of the recommendations above doesn't feel right to you, is too stressful, or makes you worse off than before, then dial back the intensity. Nutrition and fitness is VERY individual, so just remember my main mantra to any new primalite, "Experiment, experiment, EXPERIMENT!"
            "The cling and a clang is the metal in my head when I walk. I hear a sort of, this tinging noise - cling clang. The cling clang. So many things happen while walking. The metal in my head clangs and clings as I walk - freaks my balance out. So the natural thought is just clogged up. Totally clogged up. So we need to unplug these dams, and make the the natural flow... It sort of freaks me out. We need to unplug the dams. You cannot stop the natural flow of thought with a cling and a clang..."

            Comment


            • #7
              And don't forget the information you can probably learn from the treasure trove of links and blogs on this page: Primal Blueprint 101 | Mark&#039;s Daily Apple
              "The cling and a clang is the metal in my head when I walk. I hear a sort of, this tinging noise - cling clang. The cling clang. So many things happen while walking. The metal in my head clangs and clings as I walk - freaks my balance out. So the natural thought is just clogged up. Totally clogged up. So we need to unplug these dams, and make the the natural flow... It sort of freaks me out. We need to unplug the dams. You cannot stop the natural flow of thought with a cling and a clang..."

              Comment


              • #8
                There are a lot of people who report success with fasting, but I'm not one of them. I've tinkered with fasting in the past, and yes, I did lose weight while fasting, but gained it back with a vengeance as soon as I stopped. The longest fast I've done is 10 days of water only... overall, I'd say fasting has only had a negative impact on my weight loss. That said, I've lost and kept off a whole lot of weight over the last couple of years (over 170lbs). My basic motto is to not worry about calorie intake (though I do track my intake to see how my macronutrient and vitamin levels are doing), make sure that what you eat is as true to primal as it can be, and for me, if I feel tempted to eat something I shouldn't, I just make myself eat something primal first, and that urge typically goes away super fast.

                Comment


                • #9
                  I would probably just stick with the basics for now. If you start to plateau, then do some IF or really low carb or more exercise etc. But it almost seems like it's better to do that when your body start to hold back on weight loss. Like you don't want to show all your big guns at the first lol. Also, fasting gets easier after you've been burning fat for a while.

                  Don't overdo exercise, remember muscle is built in the rest period and muscle tissue is your main fat burning asset from exercise. Also, excessive exercise causes stress hormones which keep you fat.

                  Discover new vegetables/greens and new ways to enjoy them. New recipes. Have fun so you don't get bored.. not because eating real food is boring, but because you don't have an entire industry making you an endless array for choices of real food meals. When you eat junk there is variety of choices everywhere you turn. So you have to make your real food choices available to yourself.

                  Comment


                  • #10
                    Welcome..I am also a newbie here, but have been primal for a few years and have lost a siginifant amount of weight. Also overcame depression/anxiety with this way of eating.

                    If you have eaten like crap for a long time, it will take a while for you to heal. It also takes a while to switch from "this is a diet" way of thinking to the "this is the way I EAT" way of thinking. Probably took me a year to get there. I don't even allow myself or anyone around me to refer to the way I eat as a diet. It's a mind shift, for sure!

                    I am wary of anyone that makes a lot of changes (diet, exercise, etc) all at once...usually gets too be too much and they quit everything. Focus on your food and walk a lot. Do some squats and push ups now and then..chill and get comfortable with changing your life. And when you make a bad decision and leap off the wagon, drag yourself back up! Never quit because this is the way you eat now..

                    Comment


                    • #11
                      Honestly, I'd start with the basics:
                      1. Eat real food.
                      2. 2-3 meals per day. Don't try to fast, just eat when you feel like it or are hungry.
                      3. Start walking.

                      Give that a month or so and see how you feel. Readjust as needed. For some people it can take several weeks for their bodies to heal, so if you aren't dropping weight immediately, don't freak out.

                      Comment


                      • #12
                        As others have noted don't hesitate to take it slow, and most importantly don't be discouraged if success isn't happening as quickly as you'd wish it would. While some people have great success in losing weight off the bat, others tend to take longer. The important thing is that this WOE isn't just about losing weight, but also being healthy for the long haul.

                        A good lifting program 2 to 3 days a week has been critical to my success, but one of the most important aspects of exercise to me is getting outside and playing. To me that's playing tennis but could be any number of things as long you're up moving and outside it's a win-win.

                        Don't be afraid to experiment based on others' experiences, however don't take everything you read on here for a certainty. People lose weight and get healthier in all sorts of ways, and as long as you find what works for you, that's what matters most. More than just a change in diet, this is a change in lifestyle which helps with both how you look physically and how you feel.

                        Good luck to you man!

                        Comment


                        • #13
                          Number one in my opinion is to learn to just get over it! When you eat something you shouldn't do not get down on yourself. Do not fall into the trap of telling yourself "well, I already screwed up so I will just get back on track tomorrow". That leads to "I will get back on track on Monday" or next week or whatever.

                          Second, I would guess that since you are 75 pounds over weight at 33 years old you are not a big fan of exercise. When I started I was only doing a Body By Science big 5 workout 2 times a week. It only took about 10 minutes and I made great gains. I have increased my strength training routine just a little(still twice a week) and added 2 Sprint-8 sessions a week. Still my total exercise time in a week is under 2 hours. I do walk my daughter to and from school and that is about a mile each way. Just remember if you up the intensity you can decrease the volume of exercise and get even better results.

                          Just so you know, I have lost 120 pounds and increased my strength by a bunch and I started in April of 2012. I had tried many times before to lose weight and get healthy but always gave into cravings and hunger that I do not experience with Primal and low carb. I also always listened to conventional wisdom on exercise and would give up after a couple of weeks trying the 5 or 6 hour a week routines. The people who come up that stuff are people that love exercise and have no idea what people like us will enjoy or find acceptable.

                          Comment


                          • #14
                            read all Mark's stuff,
                            follow and get comfortable with his basics,
                            then dabble with the extra forum tricks.

                            it's the journey, not a race.

                            take a "now" picture or 2, shirt on, shirt off,
                            you'll share that in 6 months, a year, maybe 2,
                            read "before and after", in the forums, you'll see,
                            http://www.marksdailyapple.com/forum/thread6138.html

                            keep reading the forums,

                            Comment


                            • #15
                              I second the now/before picture. You might not notice changes until you take a now picture in 4 weeks and compare them to find a huge difference. And it's always good to have a comparison, lol.

                              Also, MEASURE! Measure waist, hips, thighs, whatever you feel like.

                              I'm tiny and only lost like 2 lbs, but after 3 weeks on primal almost 2" of bloat and fat disappeared from my stomach. I noticed I seemed slimmer, but with out the "before" measurements I would have thought my waist went from 25.5" to 25", not all the way down to 24".

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