Thinking about being Fat
I stand 6 foot 4 and my weight when I was often refered to as stingbean was 94kg. That was 47 years ago and although in my minds eye I am still on the track team running the 400meter, I am not.
I was as much as 117KG. I was a pot bellied 50 year old slob. Now, at 65 I have a handle on my weight and I am back down to 100kg, I no longer have a groteeque pot belly.
How to Gain Weight
Why you eat to much
How to be an ecological disaster
How to Loose Weight
How weight loss affected my blood work
How weight loss affected my outlook
How to keep weight off
How to Gain Weight
~1 Ignore that you eat to much
As in all things look to Monty Python
Bounder: ‘Morning, I’m Bounder-Of-Adventure.
Mr Smoke-Too-Much: Hello, I’m Smoke-Too-Much.
Bounder: Well you’d better cut down a little then.
Mr Smoke-Too-Much: I’m sorry?
Bounder: You’d better cut down a little then.
Mr Smoke-Too-Much: Oh oh, I see. Smoke too much, so I better cut down a little then.
Bounder: Yes. I expect you get people making jokes about your name all the time, eh?
Mr Smoke-Too-Much: No. I’ve never noticed it before.
And so it is, Step 1 is not recognizing you gain weight by eating to much of the wrong things. Its not that complicated. The most calorie concentrated foods are oils and sugars and those you eat in large quantities if you want to gain weight.
~2 Buy into body acceptance. The Coca~Cola inspired body acceptance movement is so appealing. Its okay to accept yourself the way you are, even if you ate yourself into the slob that you are
Of course you have to accpt you are 5 foot 3 vs 6 foot 7, if one feature is disproportionate, but if the purveyors of french fries, pizza and alka seltzer are giving you a warm fuzzy its because they want you to eat. Eat lots, they could care less if you live thin or fat, just eat.
~3 Forget about Scales: If you want to be fat do not weight yourself daily and if you see yourself gaining weight, do not eat less of everything. The what of it is not more complicated than that, if you never measure your weight and eat for pleasure with no feedback, you get fat. The why you eat is another issue.
~4 Do not start counting calories If you want to be fat have no clue about the difference between olive oil and carrots in terms of calories. Do not get a handle on what it is you are eating that is making you fat. Do not buy a Food scale and for a month do not write down everything you eat and calculate the calories, eat what you want it does not matter the purveyors of chocolate will insist. Just accept you self as you are.
~5 Do not print out this form and use it for a month
Form found here
~ Do not develop and measure the results of a meal plan. Just watch TV alot and buy whatever is advertised, eat allot of it and binge often, have compete disreard for what you are doing, diets all fail, you are doomed from the start, or so you are told.
Why you eat to much
The truth is it really does not matter. We all have our demons and for the most parts they are identity excuses. Have some characater and develop a bit of resiliance, a backbone perhaps.
For me I had a great excuse: I like food, I love eating, I enjoyed being bloated. I love a good donut, some french fries with ketchup, baking of any sort, a pan of brownies or chocolate cake, I liked to drink wine and a bottle of wine goes so well with some crackers and cheese. After that bottle of wine is done why not a few spoonfuls of peanut butter and then find those butter tarts. Yes I was that bad. But no more. I recognize the garbage and I abstain. For me no moderation, I abstain.
How to be an ecological disaster
At 65 years of age and 100kg, being inactive other than gardening and walking I need less than 1800 calories a day. To maintain a 120kg weight I was eating over 3,000 calories a day. So what does that difference look like.
That 1200 calorie difference is
BREAKFAST
1 cup yogurt (276 cal),
1 cup blueberries (85 cal)
2 Tbsp chopped pistachios (88 cals).
LUNCH
4 cups spinach tossed in 1 tsp olive oil (80 cal),
1 tomato (11 cal),
1/4 cup sliced cucumber (4 cal),
3 Tbsp crumbled feta (75 cal),
2 Tbsp balsamic vinaigrette (45 cal),
5 large roasted shrimp (40 cal).
SNACK
1/4 cup almonds (152 cal).
DINNER
4 oz whitefish (like cod or halibut) (196 cal),
1 cup broccoli sautéed in 1 tsp oil (49 cal)
1/2 cup cooked quinoa (111 cal).
TOTAL: 1,212 CALORIES
That 1200 calories difference is what you need to survive on a Mediterranean diet. It is enough to keep one person alive. I was eating, for two, but worse the farming, fishing, transportation of goods and the removal my shit, piss and packaging was all twice as much as it should have been. Being fat made me the problem, the ecological problem was me. If your fat your a selfish ass hole and half the food your eating is starving someone else. It may sound harsh but about a quarter of the planet either does not have enough to eat or is starving. And your fat. If there is a hell your fat is going to keep the candles burning there for a few hours longer.
For me thought the 1200 calories was not the meditraean diet however it was more like some conbination of
~Piece of chocolate cake (500 calories)
~10 crackers and 2 tbs peanut butter (300 calories)
~Kentucy fried chicken sandwich (650 calories)
~A large order of fries (550 calories)
~Chocolate Chip cookies, 4 at a time (120 calories each)
How to Loose Weight
We covered this already you dumb ass, eat less. Not just today but everyday moving forward. For me the meditranean diet listed above did not cut it, so I followed a diet plan of things I love, I call it the burger diet.
Breakfast under 500 calories
1 or 2 cups of coffee (10 or 20 calories)
2 pieces of multi-grain toast (180 calories each)
Becel (60 calories)
2 large glasses of water.
Handful of fresh fruit, strawberries, blueberries (30 calories)
Lunch less than 500 calories
Homemade chicken burger (150 calories)
White fluffy bun (150 calories)
1 tbsp low fat mayo (40 calories)
1 slice of low fat deli cheedar (100 calories)
1 hard candy (15 calories)
2 large glasses of water
Dinner 540 calories
Grass fed beef hamburger (240 Calories)
White fluffy bun (150 calories)
1 tbsp ketchup, relish, mustard (60 calories)
Huge pile of boiled carrots, cauliflower, and brocolii (75 calories)
1 hard candy (15 calories)
2 large glasses of water
Thats it, foods I love, no fried foods, no sugar added (fu if you say ketchup has sugar you idiot your missing the point.) in quantities that are reasonable. Sometimes I sub out a small pizza for the chicken burger, a pizza i made and weight and know the calories of, not a large pizza from the local pizza shop, and sometimes the hamburger is a small tenderloin steak wrapped in bacon. The best 30 dollars you will ever spend.
With this calorie level about every 2 or 3 days I have a 4th meal, usually a few crackers and cheese or a pita and some hummus. If I feel I need it I dont sweat it and it is usually the day after allot of activity.
The point is not to suffer and eat foods you enjoy, you just have to get your head around how much you can eat and recognize the fact that you do not eat sweet foods, anything with icing, fried food, nor do you drink you calories, no juices, alchol or milk. For me my sweet tooth is satiated with 2 small candies a day (30 caloies total)
With this food plan i went from 117 to 100 kg over a 9 month period.
How weight loss affected my blood work
My Colesteraol levels went down
My GFRi improved
My
How weight loss affected my outlook
Being fat is embarassing, it tells the world you are a weak, ineffectual slob. If you cannot control what you put in your mouth, you can not control anything.
How to keep weight off
Continue to eat less, and thats it, its not hard to loose weight, its almost impossible, but it can be done if you understand the basics of management of anything.
Step 1: Define a goal (Your weight)
Step 2: Deine a process (Your meal plan)
Step 3: Measure the results (Scales daily)
Step 4: Adjust process (Review meal plan)
Step 5: Repeat step 3 and 4 (Management)
It never ends
Multigrain Toast Recipe
+/-2/3 cup corn meal ground to flour
+/-2/3 cup oatmean ground to flour
+/-2/3 Whole wheat flour
+/-2/3 cup rye flour
+/-2/3 unbleached white flour
3 1/2 cups total, top up with white
1 1/2 cup water with 2 tbsp becel microwave high for 45 seconds
2 teaspoons instant yeast
1 tbsp white sugar or molasses
1 tbsp wheat germ
1 tbsp ground flax seed
some combination of 1/2 a cup of pecans, raisins, walnuts or craisins, what ever suits your fancy.
Throw the whole mess in a mix master
Once a ball of dough forms, adust water/flour till its right
Knead 5 minutes
Let rise to double size
Roll out, let rise again
Bake 25 minutes at 400 degrees
Chicken Burger recipe
Step 1:
-Find a good butcher
-Have him fillet a chicken breast then cut in half removing the fat.
-Mechanically tenderize
-Process 3 breasts, make 12 patties
Step 2:
-Put about a half cup of flour into a small glass pan
-Crack 2 eggs in a second small glass pan add some milk whisk
-Pour some Panko crumbs into a small glass pan, spice to suit your taste, I add paprika, garlic and onion powder, Cumin, and Oregano, you tastes may vary
-Dip patty into flour, then eggs, then spiced panko crumbs
-repeat 12 times placing finished patties in large glass dish
-Place in oven at 350 degrees
-Cook for 12 minutes, flip, then cook to an internal emperature of 180 F.
-Freeze once cool
To consume microave defrost, then blast on full for 30 seconds