I am a 45 year old male, non-smoker. I am 5' 10" and 226 lbs. In my recent annual physical, the Dr. wanted to put me on cholesterol and blood pressure medications. I convinced him that I should cure the problem (my weight) and not treat the symptoms (blood pressure and cholesterol. He set a goal of weighing 170 lbs. in 6 months. In order to do this, I will have to lose around 1/4 lb. every day. Is this goal achievable? Here is "my" plan of attack:
In the a.m. for about an hour, I stretch, run, do calisthenics and lift weights. At lunch, I do about 15 min. of anaerobic activities. In the evening, I walk very briskly for about 20 min. My problem in the past has been my diet; Eating too much junk food when I came home from work and before I went to bed. I will now try to eat nothing past 6 p.m. My diet in the a.m./lunch is mostly fruits and vegetables. My dinner is a problem area that I will have to work on. I am eating "any" healthy food that my wife prepares and avoiding those high in fats/carbs. I have 4 small kids and its hard to get them to eat steamed veggies all the time.
Please let me know what you think!
1/4 pound a day is a huge stretch! The common accepted weight loss is 2 pounds per week. Over 2 pounds per week is considered crash dieting and generally results in lost weight regained. Permanent weight loss is a long term health goal- this is best!
Do not be discouraged though!!! About 90-99% of all people with high cholesterol can bring it down within two months with good dietary habits. The key here is to cut way back on simple sugars, saturated fat, and especially trans-fat (hydrogenated oils). For HBP watch the sodium- low sodium is less than 140 mg per serving.
It sounds like you are on the right track with fruits and vegetable consumption- shoot for 5-9 a day, up to 13 if you can with the majority being veg. Focus on low starch-high water vegetables such as green squash, broccoli, asparagus, cauliflower, tomatoes, avocados, green beans, lettuces, celery, cucumbers... Use true whole grains such as oatmeal and brown rice while avoiding/greatly reducing breads (includes muffins and bagels). Strictly avoid all white flour products and anything with high fructose corn syrup or hydrogenated oils in the ingredients!
If you like cereal look for under 10 grams sugar and 5 grams or more fiber. Excess sugar drives insulin levels up, consistent high insulin levels can drive up cholesterol production. Keep the sugar down!
NO fried foods!
Use lean proteins (less than 10 grams fat, 4.5 grams saturated fat, 95 grams cholesterol per 3 ounce serving). Fish, especially salmon, is a great choice. For dinner avoid carbs and use protein and veggies.
Use olive oil, never shortening (trans-fat). If your wife bakes cookies and such ask her to use butter instead of shortening. Margarine is also a big no (trans-fat). Another good oil for use over salads or steamed veggies is hemp oil (omega-3's). Try milled flax seed over yogurt or cereal (omega-3's and fiber). Omega-3 oils are very helpful for high cholesterol.
Supplementation can also help, on my site there is a good cholesterol help supplement. DIET is the key, supplements can help, not cure.
I am not an exercise expert but I can say that gaining lean mass (muscle) will greatly help you lose fat weight! Aerobics (30 minutes) are also good for your heart and weight loss. With moderate exercise (4 times weekly) you can eat about 2100 calories a day and meet your goal in about 28 weeks (2 pounds a week).
I think you are on the right track. Keep it up and do not be discouraged. Weight loss takes time- you gained over a long time, it doesn't just fall off...
Please ask if you have other questions,
Dan Haley, CNC
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