Hello, my name is Rich and I've been a member of 2 + 2 since the beginning, although you would never know from my post count I'm mainly a lurker, usually don't have a lot to say.

I'm 61 years old, 5' 6" tall, and weigh 232 pounds. It's time for me to get serious about losing all this excess weight, I'm too old NOT to do this. This log will help me get started and keep me accountable. I've been on the lose weight/gain weight rollercoaster my entire life, time for me to sh** or get off the pot. I know how to the lose the weight, but I've never had the discipline to keep it off.

In the past I've had no problems losing 2lbs/week, but I've been retired for 5 years, and leading a sedentary lifestyle. So, my goal is to still lose at 2lbs/wk pace, but 1.5 lbs/wk may be more realistic. I'm going to have to pump up my activity level to reach the 1000 cal/day deficit.

My BMR is around 1940, but due to my life-long weight fluctuations, my metabolism is probably AFU. I guess I'll know after 3 or 4 weeks of consistent diet/exercise.

Current weight: 232 Year-end goal: 205 Long-term goal: 150
Calorie intake: 1500 cals/day, +-100

Tuesday, 9/8 log

Oatmeal, skim milk 250 cals
Chicken breast, 14 oz cooked, 740 cals
Rice-a-Roni, 2/3 box, 450 cals
Popsicles, 2 each, 70 cals

Total calories: 1510

Exercise: 10.5K steps (Fitbit)

Wednesday, 9/9 food log

Oatmeal 250 cals
Chicken breast, 10 oz. 530 cals
Rice-a-Roni 450 cals
Spinach 60 cals
Salsa 30 cals
popsicle 35 cals

Total calories--1355

Exercise--18K steps~7.85 miles (Fitbit)

Oatmeal will be my main breakfast of choice. I only like the 30 minutes-to-make steel-cut oats, I do not care for runny rolled oats, nor the 3 minute oats. I add a few packs of Splenda, some cinnamon, and a splash of skim milk.
Rice-a-Roni is probably not the best choice for a diet. I've never eaten this before until recently. I bought it in late March, when people were hoarding food, etc., and choices were limited. I have a couple more boxes to use up, and then I'll probably be eating brown rice, or potatoes.

I'm not totally convinced these Fitbit numbers are accurate, but my legs are definitely sore.

I think I'll post my weigh-ins once a week, on Mondays.

By "last attempt," you mean that if you overeat for one meal or one day that you will quit trying, right?

(Kindly sarcasm intended)

Exactly, one screw-up and I'm done. No, I'm just trying to reshape my mindset. Normally I lose xx pounds after xx months, and then I decide to binge for 'just a few days' because I've deprived myself of my favorite foods. Those 'few days' turn into months and/or years Can't have that attitude anymore. Lower calories and regular exercise is going to have to be my new lifestyle. If I am successful at getting down to 150 lbs, my BMR is going to go from 1940 to 1417, a 500+ point drop. So, I'm going to have to accept that the days of me eating 2500-3000 calories are over, permanently

If you keep doing 18,000 steps a day, 2500 calories should not be an issue.

FWIW, I am just under 50, 140 pounds, and I eat 2,600 calories a day, which seems to be slightly below maintenance.

If you don't want this log to hit page 3 along with the other failed weight loss logs, then I'd suggest going a little less HAM. 1355 calories is great but is it sustainable for you? I lost weight at 1600 when I weighed half as much as you.

My last serious diet was around 7 years ago. I lost 60 lbs. on 1800 cals a day. I'm guesstimating 1500 +- 100, so yeah 1600 is a real possibility. 1355 cals is an anomaly, I doubt I'll be in that range very often. As long as I eat relatively healthy, I think 1500-1600 calories can sustain me. If I find out I have to eat more, I will. I appreciate the advice, though

Bold prediction, this log will not fall to page 3, and I'll still be here come July 2021, assuming I have no castastrophic life changing events.

Wow, that's pretty sweet, I'm jealous I haven't weighed 140 since my freshman year at college. If I could eat 2500 cals at 150 I'd be ecstatic. Anyway, I'm putting the cart waayyy ahead of the horse. 150 is a long way away.

The best advice I can give you is stop drinking anything other than water. No diet sodas, fruit juices, Gatorade, etc. Not only are you better eating your calories rather than drinking them, but i think water only is easy (easier than food deprivation) and it makes food tastes better.

I now only drink unsweetened sun tea, water and milk.

Thanks. Other than the occasional beer or two, I don't consume any calories via drinking. I use a splash of skim milk in my oatmeal, but that's it.

Diet sodas are another matter. I drink quite a few of these. I've been trying to wean myself off of it and drink water instead, but it's a difficult task. I know there is conflicting opinions on whether or not diet soda stunts your weight loss.

I've never noticed it affecting my weight loss, but I agree it would be better (and cheaper) to drink water. Right now I'm drinking about a liter of water per day, I hope to gradually substitute water for the sodas.

Thursday, 9/10 food log

Oatmeal 250 cals
chicken breast, 7.5 oz 405 cals
stir fry veggies 200 cals
stir fry sauce 120 cals
olive oil, 2TBSP, 240 cals
Rice-a-Roni 200 cals
popsicle, 2ea, 70 cals

Total calories--1485

Exercise--18K steps (Fitbit)

Given the rica-a-roni, I am making the grand assumption that you aren't big into cookery.

As such, drop the olive oil. If you use a non-stick pan it isn't necessary. Then you can have more yummy calories.

Edit: holy 200 kcal of stir fry vegetables. Nice choice to fill up

The Rice-a-Roni was bought during the hoarding at the start of the pandemic. This is the first time I've ever had it, but it's pretty tasty IMHO. I still have one more box to consume, then it will be regular white or brown rice, or potatoes.

Yeah, I'm not too much of a cook. I'll be keeping it simple for the most part. If a recipe has double digit ingredients, I'm not interested. I live alone, and I usually cook food that will last for several days, so I need to make it tasty but not overly delicious, otherwise I'll be over indulging.

The olive oil was for the veggies, I could have skipped that, plus I used too much stir fry sauce, so I cost myself 150-200 cals. Live and learn. The veggies were for two meals. I used half the bag, which claimed to be 11 servings, 385 calories total. I'll only get 4 servings out of that bag

Go for whole milk imo.

One thing I'll say is that the ol' "I have to consume this unhealthy food I bought just to get rid of it" is not a thought process I'd advise retaining.

Re: cooking, there's an old H&F recipe thread where I've posted recipes barely more complicated than what you say you can handle, so give it a gander. This recipe is pretty tasty, and I don't think I've posted it before: https://therecipecritic.com/korean-g...ef-rice-bowls/

Good luck; slow and steady wins the race. If you haven't skimmed through the YTF and MLY threads, going through and seeing which of their, uh, less successful thought patterns also apply to you might prove useful.

Re: exercise, walking is great and likely the best choice for you atm; hopefully you're doing it every day. Again, gradually increasing time/distance is the way to go.

I hear you. The rest of my food is, IMHO, healthy food. Well, except for the popsicles Thanks for the link, I'll check it out.

I've lurked here for years, and I've enjoyed the YTF thread and all 4 MLYLT threads.

Walking will be my main form of exercise. I've been slowly working my way up. I just completed a 3.5 mile walk a few hours ago. I also have a stationary bike and a universal weight/gym setup that I bought about 35 years ago , so I may do some basic weight lifting sometime in the near future, but nothing hardcore. As you say, slow and steady.

Thanks for the advice.

Friday, 9/11 food log

Oatmeal 250 cals
chicken breast, 10 oz. 530 cals
stir fry veggies and sauce 165 cals
Rice-a-Roni 200
93% lean ground beef, 8 oz. 340 cals
ketchup 20 cals


Total calories--1505

Exercise--20K steps

Saturday, 9/12 food log

93% lean ground beef, 16 oz., 680 cals
Rice-a-Roni 300 cals
Yukon Gold potatoes, air-fried, 212g 170 cals
Olive Oil 1/2 TBSP, 60 cals
Ketchup, 3 TBSP, 60 cals
2 Bud Lights, 220 cals

Total calories--1490

Exercise--14.5K steps (Fitbit)

That post should probably have a source. I think there was a thread here about this once, but I couldn't immediately find it.

Thanks, I'll check it out.

Sunday 9/13 Food Log

Oatmeal 250 cals
Crunchy Peanut Butter 90 cals
White Rice 350 cals
Korean Ground Beef, 8 oz., 490 cals
Green Beans 50 cals
Olive Oil, 1 Tsp, 40 cals
Yukon Gold Potatoes, air-fried, 215g, 172 cals
Sesame Seeds, 1 TBSP, 60 cals
Popsicle, 35 cals

Total Calories--1537

Exercise--17.5K steps (Fitbit)
30 minutes on exercise bike, 4.12 miles

I got the recipe for Korean Ground Beef from the website that Montecore linked in post #15. It's pretty tasty, and there's a few other recipes I'm sure to try.

I stated a few days back that I would weigh in on Mondays. I forgot I started this on the Tuesday after Labor Day, so I guess I'll weigh in on Tuesdays instead.

Monday, 9/14 Food log

Oatmeal 250 cals
White rice 500 cals
Korean Ground beef 490 cals
Sesame seeds 20 cals
Popsicle 35 cals

Total Calories--1295

Exercise--13K steps (Fitbit)
Stationary bike 30 minutes/4.14 miles

Water--1.5 Liters

I'm going to start tracking my water and try to get it up to 3 liters. I don't drink coffee or any form of tea, so I'll still be drinking a few diet sodas. I need my caffeine

I'll be doing my first weigh-in tomorrow morning(9/15).

Excellent start to the log!

Thanks, arjun13, I appreciate it!

How you feeling so far?