Two-Month Ten-Pounds Challenge

[Pheidippides]

given the amount of running you do, Im shocked that you are going through macros. I would assume you could basically eat anything and burn right through it. Dont get me wrong, I'm all for eliminating the junk.

You would think so, but you'd be wrong. Consider my typical schedule right now. I'm not training for anything until next month, so I run an average of four miles a day (Thursdays and Sundays off, and 10 on Saturday). I weightlift for about an hour three times a week. So on a day I both run and weightlift (like today) I burn about 150 calories per mile = 600 calories + another 400 for weightlifting = 1000 total for the day. I really don't do much else that is noticeable in terms of exercise.

Now, consider that I am trying to lose two pounds a week until April (if pace holds). That requires a 1000 calorie per day deficit in order to do if you assume that 3500 calories equal one pound of fat. So on my hardest days, the calories I burn are washed out by the required deficit.

That means, on my hardest days, I eat what I would have if I hadn't exercised at all. But because I'm continually damaging muscles and repairing them I need specific amounts of protein. And because I am running so much I need good carb sources to be at least 60% of my total calorie intake. And because that leaves room for very little fat, I have to make sure that my fat is very good fat from nuts and fish.

It's even more complicated than that, and I specifically track all sorts of things (livestrong.com is great for this) but it turns out that a whole grain, plant based diet with low fat meat choices (including beef, cowboy) is the easiest way to do this.

So my current eating rules are very simple. Keep the foods as minimally processed as possible. Lots of fruits and veggies. No drinking calories (except maybe after a workout for a recovery shake). Lots of water to stay hydrated. Only whole grains and natural sweeteners.

My body feels amazing all the time now.

[falafel]

This past fall I stopped exercising but dramatically changed my diet. The result, I lost about 15 lbs in 6 weeks. The diet change was simple. I cut out refined sugar. I didn't buy a book or listen to tapes or buy a supplement, I just started reading ingredients lists and determined what had sugar or corn syrup. I then dropped that food or replaced it with one where the substitution was honey or wine or something. The results were amazing. Frankly, I dramatically increased the amount I was eating but the type of thing I was eating changed and I lost weight like crazy.

I went off the diet over the holidays but I'm going back on it as I start to get in shape for the summertime. This time I'll be at the gym as well as skipping sugar. Count me in for 10 lbs.

I'm interested in this. I don't drink sugared soda, but I drink a LOT of diet coke. I also eat whatever candy is in front of me. Besides that, I'm not really sure what foods contain "refined" sugar vs. non-refined (?). Like beefytee alluded to, does an apple count as something with refined sugar? I would guess not.

What sorts of foods did you notice you had to cut out, besides soda and candy, which are obvious? What did you replace them with? What are these foods that are sweetened with honey or wine (wine? really?)?

[SuperGabers]

:finger3:

Who invited y'all to this thread? Get your own damn thread!

Thanks sup. You beat me to it!

(Gain 10. Lose 10. No matter. We will still cheer you on.)

[Lost Student]

Count me in. I've been "trying" to lose 10 lbs forever.

[Sullyute]

I started off strong and then it fizzled. I don't think I could lose 10 without ending up being one hungry bitch, but I definitely would like to lose five. Can I join?

:finger3:

Who invited y'all to this thread? Get your own damn thread!

There has got to be a good joke with these two posts but I don't think I have the gumption to pull it off. Any takers?

[Coach McGuirk]

I've lost 16 pounds in January already, can't we include January?!

[EuropeanFootballMale]

I'll do it. It's a start.

[KillerDog]

Besides the weight loss, did you notice an increase in energy? I have been without refined sugar for 4 weeks now. Also, cut out soda. I used to drink a lot of diet coke. Now, just water, herbal tea, sometimes a san pellegrino.

Anyhow, I feel much better. Way more energy. Cutting out diet coke and refined sugars has shrunk my appetite in half. Go figure.

Count me in for the 10 lb challenge!

Way more energy.

[HuskyFreeNorthwest]

MG and Donut make me want to punch them in their respective wieners. I would murder my in-laws to weigh what they weigh and I believe both are an inch or two taller than me.

Sup I like the sugar challenge, does the winner get a cake?

I'm in for both.

[KillerDog]

I'm interested in this. I don't drink sugared soda, but I drink a LOT of diet coke. I also eat whatever candy is in front of me. Besides that, I'm not really sure what foods contain "refined" sugar vs. non-refined (?). Like beefytee alluded to, does an apple count as something with refined sugar? I would guess not.

What sorts of foods did you notice you had to cut out, besides soda and candy, which are obvious? What did you replace them with? What are these foods that are sweetened with honey or wine (wine? really?)?

I found that I was getting refined sugars in my spaghetti sauce that I replaced with a spaghetti sauce sweetened with wine instead. I was getting refined sugars in bread that I replaced with honey sweetened bread. Most of all, I was snacking extensively on refined sugars. Basically, I started reading labels and if it said corn syrup or sugar I wouldn't buy it and would find a substitute or do without. I stopped eating sandwiches (because I didn't like the honey bread on sandwiches) and started making tortilla wraps. My new snacks were all fruits and I kept an outrageous supply of fruit in the office. Oatmeal had sugar in it so I started eating GrapeNuts or steel cut oatmeal with no additives.

[Pheidippides]

I found that I was getting refined sugars in my spaghetti sauce that I replaced with a spaghetti sauce sweetened with wine instead. I was getting refined sugars in bread that I replaced with honey sweetened bread. Most of all, I was snacking extensively on refined sugars. Basically, I started reading labels and if it said corn syrup or sugar I wouldn't buy it and would find a substitute or do without. I stopped eating sandwiches (because I didn't like the honey bread on sandwiches) and started making tortilla wraps. My new snacks were all fruits and I kept an outrageous supply of fruit in the office. Oatmeal had sugar in it so I started eating GrapeNuts or steel cut oatmeal with no additives.

I'm not quite at this level but I'm close. I pay close attention to the labels on my marinara sauces and try to see how they are sweetened and how natural they are. Anything that says high fructose corn syrup is gone. I will tolerate small amounts of real sugar in things for the sake of my own convenience, but only in things like marinara. And if it has anything like benzolionated naproxoline in it, not eating it.

Honey is my sweetener of choice, bar nothing. I do use real maple syrup sparingly in my oatmeal because I like the magnesium content.

[falafel]

I found that I was getting refined sugars in my spaghetti sauce that I replaced with a spaghetti sauce sweetened with wine instead. I was getting refined sugars in bread that I replaced with honey sweetened bread. Most of all, I was snacking extensively on refined sugars. Basically, I started reading labels and if it said corn syrup or sugar I wouldn't buy it and would find a substitute or do without. I stopped eating sandwiches (because I didn't like the honey bread on sandwiches) and started making tortilla wraps. My new snacks were all fruits and I kept an outrageous supply of fruit in the office. Oatmeal had sugar in it so I started eating GrapeNuts or steel cut oatmeal with no additives.

That sounds difficult. I like the fruit part. Maybe I will put a fruit bowl in my office.

[Moliere]

I'm not quite at this level but I'm close. I pay close attention to the labels on my marinara sauces and try to see how they are sweetened and how natural they are. Anything that says high fructose corn syrup is gone. I will tolerate small amounts of real sugar in things for the sake of my own convenience, but only in things like marinara. And if it has anything like benzolionated naproxoline in it, not eating it.

Honey is my sweetener of choice, bar nothing. I do use real maple syrup sparingly in my oatmeal because I like the magnesium content.

My next step in my life will be to change my diet for the better, however this might never happen given that Blue Bell ice cream has sugar in it

[Eddie]

I'm in, but I've had a head start too.

My work decided that they were going to start a healthy living weight loss "contest" at the beginning of January, but they told us mid-December.

So I decided I would eat anything I wanted to through the holidays, so that I'd have more to lose for the contest.

I'm not sure how much I gained through the holidays, but I'm pretty sure I didn't lose anything. I've dropped 8+ lbs. since the beginning of January - our next weigh in is tomorrow and I'm hoping to have dropped a little more. I'm anxious as to whether or not I have, since hurting my calf I haven't been able to do any running - which was my greatest weapon.

But I'm hoping to drop at least another 10-15, just to get down to 200. And I'd like to do that before the end of March.

[KillerDog]

That sounds difficult. I like the fruit part. Maybe I will put a fruit bowl in my office.

It was hard for one week. Then it got easy. The hard part is finding out what you like that doesn't have refined sugar in it and stocking up on those items. Once you know what you can eat, the key is to tell everyone you are off sugar. It has a Word of Wisdom effect on those around you and they all start policing your efforts. My wife and I did this together and we worked to support each other. It was great.

One key for me was to find a snack that worked for after the kids were in bed. I went with popcorn and a bottle of Frank's Hot Sauce. The spice makes sweet sound gross and gave me something to snack on.

The best part about the no refined sugar diet for me was that I increased consumption of fats and other things I liked while dramatically losing weight. Plus, I looked fit on my cruise in November.