It was January 24, 2011 a day before my birthday, I became deathly ill. I was admitted to the hospital because of congestive heart failure, prostatitis and dehydration. I was already in the third stage of a chronic kidney disease. The doctors informed me my organs were shutting down and by the look on their faces I knew it was serious. On top of this, I was a former weightlifter who had developed a large belly.
When I was discharged from the hospital eight days afterwards, I had gained more weight. Usually when one is in the hospital one loses weight rather than gain weight. To top that off I had prostate cancer and was scheduled for surgery on March 09, 2011. I knew after the surgery, I wasn’t going to be able to do any physical work and I became afraid I would gain more weight. I thought to myself, if I didn’t lose this weight I’m in trouble. I was told by one doctor some diseases form in the stomach and it would be to my advantage to lose the belly.
Going on a diet was out of the question; I had to learn to adopt a healthy lifestyle. Removing the term diet from my vocabulary was instrumental to my success. The term diet places pressure on a person who is trying to lose the weight. I wanted to lose the weight before my surgery. As a former weightlifter I knew how to lose the weight, but knowing how to lose weight and actually putting in the ‘work’ to lose the weight are two different stories. I weighed 268 pounds; this was too much for a 5′ 8″ ½, frame.
I formulated an exercise/calorie intake routine to suit me. My calorie intake consisted of 1800 a day but I trained with my weights, pushups and walking; I did this 6 days a week. You don’t have to lift weights to lose the weight, but I do recommend doing some type of cardio.
At the bottom of this page you will find a link to a program that gives you a printout of how many calories you need to eat to lose the weight. As for me and my intense workout, my calorie count was 1,997 per day. This program also shows the outcome if you exercise, light, moderate or intense. Also, read the labels on your food carefully, because the nutritional information on labels can be deceiving.
Most of us fill up our bowls with cereal, thinking that bowl is a serving, but if you look closely at the nutritional label it states a serving is 3/4 of a cup. I suggest you buy a measuring cup to get an accurate count of your calorie intake.
When you decide to dine out, go to the restaurant website beforehand and pull up their menu. The website will give you their calorie count on their menu. Here is the link for calorie count and the second link shows the danger of not eating enough calories:
My daily workout and cardio routine went like this:
I would do sit-ups and drink plenty of water and Powerade to replace electrolytes that I would sweat out before I embarked on a two mile walk. One should never exercise without drinking some kind of liquid. After my walk I would go to the gym and workout with light weights and when I’m finish I would eat immediately because I knew my metabolism was burning fat and whatever I consumed my metabolism would burn it up. Normally after exercising your metabolism continues to burn calories at least 60 minutes before it begins to slow down.
Depending on what type of workout routine one is doing that day should dictate what meals one eats. For an example, if you are only going to walk two miles drink liquids only, but if one is going to add weights to their workout routine one should eat fruit, oatmeal and drink lots of liquids. My morning breakfast consisted of eating at least one piece of fruit or some oatmeal. One should drink more and eat less before their exercise routine. My lunch consisted of two pieces of baked fish, fresh broccoli, a bake potato, and two glasses of water. My body would be craving for fried food, but I had to remember I was substituting less fried food for more baked food and developing a healthier lifestyle.
I didn’t eat a big dinner because I knew I wasn’t going to work out anymore until the next morning. For dinner I ate baked chicken, broccoli, and rice without salt. I added lemon herb to my meats to get some flavor. One should always eat some type of carbohydrate for energy. I don’t suggest the Atkins diet unless you are doing it for two weeks. Your body needs a variety of nutrients.
In between meals I ate three 100 calorie low in carbohydrate snacks. Whenever I had a sweet tooth I would have a protein shake, yogurt, and cup of cereal with splenda. When my body craved for potato chips I substituted it with veggie chips. I drank at least a gallon of water per day. Drinking water before your meals causes one to become full quick. Never eat to get full; one should only eat to be satisfied. Eating when you are full causes you to be miserable and it stretch the stomach.
In conclusion, I lost a total of 28 pounds and it was due to me changing what I ate and the time I ate. Although I still eat fried food and pecan pies on occasion, I eat them in moderation. I would love to eat meals high in protein and fewer carbohydrates, but due to my kidney disease I have to eat fewer proteins and less salt. I don’t do the yo-yo diets anymore because it can have an adverse effect on your body.
My surgery was a success and now I’m living a healthier lifestyle without dieting. I exercise on a regular basis and eat healthier meals. My new exercise routine consists of an intake of 2,000 calories a day as well as riding the stationary bike, walking, lifting weights or riding the elliptical machine. You will be amazed if you eat healthy how great your body feels and the bonus is the weight doesn’t come back.