<p>Thanks, MofWC,
I think the reason that WW wasn’t working for me was because I am getting older and the calories, while under control, were coming from the wrong sources. I am interested in any feedback on strategies of eating for optimal weight loss.</p>
<p>I have started working out again but have been sick for a week so my New Year’s resolution was short-lived. I’m hoping to feel better so that I can get back to the gym.</p>
<p>The problem with consuming so much fat is that you end up eating more. Fat is 9 calories per gram. Protein and carbohydrates are 4 calories per gram. You would think that would mean you need fewer grams to fill up, but you probably are going to eat about the same amount of grams whether they are fat or protein/carbohydrates. All of the sudden you have many more calories if it’s fat than if it were carbs or protein.</p>
<p>I was surprised when I weighed myself today and I was down 2.5 pounds since the new year. I was shocked. I did workout 6 days last week, but I still ate the same way. I fell off the plan yesterday, but I’ll make up for it in a couple hours. I’m at work right now and will workout when the fitness center is empty probably in about 90 minutes or so…</p>
<p>Yeah, I ate one little ounce of dark chocolate and it put my fat portion over the top. Sparkpeople.com shows your nutrition for the day in a pie graph with a wedge each for your protein, carbs and fat. It is very educational.</p>
<p>
</p>
<p>I tracked at LiveStrong, but I am familiar with SparkPeople and I assume they use the same government recommendations for percentages, which I would worry about almost as far as I could throw them. The recommendations for both protein and fat are remnants of the misguided food pyramid anti-fat campaign of the 1970s and 80s that contributed to a nation of fatties by basically force-feeding us Archer-Midland-Daniels corn (note the grain position in the “food pyramid”). That kind of carb-loading is how you fatten up cattle (or people).</p>
<p>I was (am) consistently under the recomendation for carbs, way over for protein and way, way over for fat. I’ve lost 70 pounds, so clearly the protein and fat is not killing my “diet”. If anything, I think eating a lot of protein and satisfying amounts of fat (half n half in my coffee, butter for cooking, home-made olive oil and blue cheese salad dressings) makes me feel like an 1800 calorie a day diet is filling and no sacrifice at all.</p>
<p>I wouldn’t pay a bit of attention the breakdowns. I would try to get your calories under control (but not so low you kill your metabolism). Nix the sugar, the white flour, and the grains. Stick with protein, fruits, veggies, and enough fat to make them satifsying. The best diet advice I’ve seen is the first rule for nutrition in the new book I’m reading, “Stop being a moron…” in the context of eating junk food, junk food, and more junk food.</p>
<p>When I say “eat fat”, keep in mind that I’m talking in the context of getting my calories down to a sustainable level. That has meant cutting some fat out of my diet. No more peanut butter on crackers. No more noshing on 4 ounces of sharp cheddar cheese and crackers at night. I skip the slice of cheese on my hamburger and save 100 calories. I have a couple of fried or scrambled eggs instead of a cheese omelet and save 100 calories. No more plowing through a pound of roasted peanuts or pistachios or cashews. You have to be aware that fat is calorie dense and make some choices.</p>
<p>And, I try to mix it up with dinners. Yeah, I still want a big steak or roast pork and that’s fine. But, that has to be balanced by some haddock or chicken breast or shrimp or a dinner salad on other nights.</p>
<p>Well, I kicked up the workout from *New Rules for Lifting for Abs *a notch today. Went heavier on the weights – 2 x 20 pounds on the split squats, 2 x 24 pounds on the Romanian deadlifts. Did the exercise of the day (birddogs) for the plank and “x” side plank – raising the top arm and top leg. Did the pushups with my feet on a 6" step. And, cranked up the 4 strength exercises (front-foot elevated split squat, inverse rows, Romanian dead lift, pushups) to three sets of 12.</p>
<p>It nearly killed me. 61 minutes. Average heart rate 78%, peak heart rate 97% (on those damn split squats). I think I’m fixin’ to be sore.</p>
<p>
</p>
<p>Uh-oh. I can’t stand up… :)</p>
<p>I think one of the easiest ways to cut calories is to skip the cheese on burgers, sandwiches and salads. You don’t really taste it anyway. If you crave cheese, just eat one of those low fat wedges or some ricotta.</p>
<p>I pretty much agree with iDad, I think the calories are far more important than the proportions. I also tend to be over on protein and fat. I also us the Livestrong site to keep me honest. Haven’t tracked food in a while. I can eat peanut butter, but that’s because a teaspoon on half a banana tastes terrific to me. If I had to eat it in tablespoons on crackers I’d cut it out of my diet.</p>
<p>Absolutely second what idad said. The two guys who lost weight on Twinkie diet and potato are the living proof that cutting calories is key to weight loss. It is all about calories in and calories out. I never used any calorie tracking websites, but I always do mental calorie math when I shop for groceries. Is this item a good calorie deal (i.e., will I feel full after eating one 200 calorie serving)?</p>
<p>I agree that more protein and less carbs makes it is easier not to over-eat. Also, I have read recently that carbs trigger a greater release of insulin, which means more calories are stored as fat. (At least that is my understanding of what the research shows.)</p>
<p>For ladies only… If your bras are made of Kevlar and have multiple D’s in the size, you might want to try this exercise routine:</p>
<p>[Breast</a> Reduction Exercise](<a href=“Solo Build It! (SBI!): Solopreneurs Build A Profitable Online Business”>Solo Build It! (SBI!): Solopreneurs Build A Profitable Online Business)</p>
<p>This is not a hoax. These simple exercises do work - I speak from my personal experience. 
And here is how one can get started - by selecting a proper sports bra:</p>
<p>[Sports</a> Bras for a Big Bust](<a href=“Solo Build It! (SBI!): Solopreneurs Build A Profitable Online Business”>Solo Build It! (SBI!): Solopreneurs Build A Profitable Online Business)</p>
<p>Shock Absorbers rock ;)</p>
<p>Thanks BB!! Just what i was looking for! :)</p>
<p>Just biked today for an hour. I am really liking my HRM. There was a 60 calorie difference from the calculator on the bike(high) and my HRM. Nice to know to adjust my goals. At a standstill right now even with the adjustments I’ve made. Trying to be patient!</p>
<p>Heh. Some of us guys have probably gone down a size or two in the chest, too! I’ve lost at least six inches in my chest measurement. :)</p>
<p>Jealous idad! I haven’t lost that much and I would love to!</p>
<p>3 miles (running), some Smith Machine exercises (made it to 105 on the bench press) and curls - moved up to 15 pounds on the arm where the tennis elbow is almost gone.</p>
<p>
</p>
<p>You think you ladies have it tough. Just try shopping for a good sports manssiere. You can’t exactly find them on the clearance racks at Marshall’s, doncha know?</p>
<p>
</p>
<p>Fantastic! I hope your tennis elbow becomes a distant memory. You’ve been fighting that for a long time.</p>
<p>I’m back from shopping for a bunch of 10 pound weight plates. Gonna turn my adjustable dumbbell handles into a heavy singles for goblet squats and one-arm rows.</p>
<p>“You think you ladies have it tough. Just try shopping for a good sports manssiere. You can’t exactly find them on the clearance racks at Marshall’s, doncha know?”</p>
<p>Coming soon to the clearance rack of your local TJMaxx:</p>
<p>[Spanx</a> for Men](<a href=“http://www.nytimes.com/2010/05/30/fashion/30spanx.html]Spanx”>Men’s ‘Shapewear’ Is a Retail Hit - The New York Times)</p>
<p>:)</p>
<p>Well, tennis elbow is like that. I’ve been through it before - should have known better this time.</p>
<p>That reminds me, I have to fix an adjustable dumbbell at home. My son has been doing 20 in one hand and 15 in the other for several weeks. He switches hands so I guess it balances out. I need to fix the other adjustable to 20 pounds.</p>
<p>No need to worry about working out tomorrow. The workout will probably be snow shoveling.</p>