A weighty problem... help requested.

[chris 44]

Okay, I'll admit it, I have a problem. No, not that one, this is a problem I can do something about.

Went to the Doc about it this week to get weighed and measured.

Weight 15 st 7 lb.
Cholesterol level 5.9.

Now I'm no expert, but both are on the high side so what can I do about it? They've put me on 'Statins' which really don't agree with me, and the weight thing isn't as bad as it might seem given that I was 13 st 7 lb when I was running marathons on a regular basis.

I've got 6 weeks to work on it, so thought I'd do a weekly progress report on AH, whilst asking for advice and assistance from all you good people out there. Don't smoke, don't drink that much either, maybe a couple of pints of beer, or half a bottle of wine in a week.

So what can you suggest to help me cut my weight and get my cholesterol level down? Hell, I'm not even sure what it should be.

Best wishes,
Chris

 

[scheherazade_79]

Okay, I'll admit it, I have a problem. No, not that one, this is a problem I can do something about.

Went to the Doc about it this week to get weighed and measured.

Weight 15 st 7 lb.
Cholesterol level 5.9.

Now I'm no expert, but both are on the high side so what can I do about it? They've put me on 'Statins' which really don't agree with me, and the weight thing isn't as bad as it might seem given that I was 13 st 7 lb when I was running marathons on a regular basis.

I've got 6 weeks to work on it, so thought I'd do a weekly progress report on AH, whilst asking for advice and assistance from all you good people out there. Don't smoke, don't drink that much either, maybe a couple of pints of beer, or half a bottle of wine in a week.

So what can you suggest to help me cut my weight and get my cholesterol level down? Hell, I'm not even sure what it should be.

Best wishes,
Chris

My folks are having identical problems at the moment.

My mam cut out all desserts for several weeks, but she didn't lose a single pound. She's now started eating them again, as it's obvious they weren't responsible for her weight gain.

Apparently Benecol works well on cholesterol, as does porridge in the mornings.

Weight loss tips? Dunnow, because I've never had to. You could take up a teaching post in my last school? That knocked about a stone off me.

Good luck with it, anyway, Chris

Keep us updated.

 

[English Lady]

I hadhigh blood pressure and hloresterol -last itme I had'em done they were both normal.

Whats the difference?

I eat at least 5 portions of fruit and veg a day (the more the merrier) and I eat lots of wholewhet products -bread, pasta and rice.

cutting down on fried and processed food might help, too. I cook virtually everything from scratch.

Don't try to do too much too soon -start maybe by adding in more good stuff to your diet and you'll then narurally find a reduction in the bad.

Oh, and excercise. Walking is great

 

[Vermilion]

Some people find that doing a mix of activities helps them lose weight quicker than just doing one (like just running).

Perhaps, if you enjoyed training for marathons you need to have a goal to aim towards. Why not look up some races... fun runs or triathlons in your area and then start training for one.

I also know the name of a good triathlon forum - the people there will be able to give you much better advice than most, even if you don;t want to do the racing and just want to ask about weight loss stuff - they also have great data entry thingies so you can keep track of your weight loss and fitness improvements...

Anyway, PM me if interested
x
V

 

[Just-Legal]

I can second the benecol/porridge thing, I think your cholesterol is meant to be about four? Not sure. Will check *g*

PS: According to your location, we're in the same county - West Yorks. Learn something new every day!

 

[chris 44]

Many thanks to Zade; E.L.; Vermillion and J-L.

A few interesting points in there, Benecol sounds worth a try if only I knew what it was. Have to find out won't I. I was hoping for a few more dietary tips, salads and starvation are hard on a fairly active guy with a healthy appreciation of good food.

It's only that appreciation that's kept me from ballooning I suspect. Burgers and Fish and Chips would have had me obese by now. Excercise is an obvious option, but getting started again is the difficult part at my age. Especially given the hilly area we live in. Either the start or the finish of every session has to end with a long climb up a steep hill, that's why I stopped running all those years ago.

At the moment lots of water instead of tea and coffee, working in the garden and occasional long walks is the way I'm starting, let's see how it goes. What I really need is your support, so thanks again for rallying round.

Chris

P.S. - sitting here at the keyboard might not do a lot for my weight, but it sure as hell lifts my spirits.

 

[oggbashan]

Okay, I'll admit it, I have a problem. No, not that one, this is a problem I can do something about.

Went to the Doc about it this week to get weighed and measured.

Weight 15 st 7 lb.
Cholesterol level 5.9.

Now I'm no expert, but both are on the high side so what can I do about it? They've put me on 'Statins' which really don't agree with me, and the weight thing isn't as bad as it might seem given that I was 13 st 7 lb when I was running marathons on a regular basis.

...

So what can you suggest to help me cut my weight and get my cholesterol level down? Hell, I'm not even sure what it should be.

Best wishes,
Chris

I'm on statins too. The first type gave me a persistent cough so I went back and had them changed. There are various statins and not all agree with everyone.

Cholesterol should be below 5.0. You don't have far to go. Daily walking and climbing should be enough with the same diet or a slightly modified one. Regular and steady is better than manic exercise.

Og

 

[matriarch]

Okay, I'll admit it, I have a problem. No, not that one, this is a problem I can do something about.

Went to the Doc about it this week to get weighed and measured.

Weight 15 st 7 lb.
Cholesterol level 5.9.

Now I'm no expert, but both are on the high side so what can I do about it? They've put me on 'Statins' which really don't agree with me, and the weight thing isn't as bad as it might seem given that I was 13 st 7 lb when I was running marathons on a regular basis.

I've got 6 weeks to work on it, so thought I'd do a weekly progress report on AH, whilst asking for advice and assistance from all you good people out there. Don't smoke, don't drink that much either, maybe a couple of pints of beer, or half a bottle of wine in a week.

So what can you suggest to help me cut my weight and get my cholesterol level down? Hell, I'm not even sure what it should be.

Best wishes,
Chris

I'm with you.....I had a blood test for my cholesterol and it came out at 5.9. The accepted ok level in the UK is 5.00 or below. So the doc put me on Lipitor, one a day, at night, and I had a second blood test 4 weeks later. Cholesterol was down to 3.6...which is wonderful, except its only because of the pills. I asked her about diet, I'm trying to cut out as much of the bad fat as I can, I already eat lots of fruit, veg and salad, cutting down on bread. She then informed me, that in a lot of cases its not always about weight... your propensity to be over-cholesterolled can have a lot to do with genes....my mother has been fighting her high cholesterol for years.

I do know I can get it down, cos the last time I had that checked, around 2 years ago, it came out on 5 and I was given a 'pass'. I need to lose weight (a lot of it), and get more exercise. That should help. Meanwhile I'm still on the Lipitor which isn't a problem. As far as I'm aware, there are no side effects...and as I already take meds for high blood pressure one more makes no difference to me.

Take the pills for a while, enough to get your cholesterol level down to an acceptable figure....they don't hurt.

 

[cloudy]

I don't really have any suggestions, but I'll be a cheerleader.

 

[Guest]

I like this thing.

http://i22.photobucket.com/albums/b318/sweetsubsarahh/TonyLittleGazelleFreestyle.jpg

http://www.walmart.com/catalog/product.do?product_id=1597237

The infomercials are ridiculous, I know, but it really has helped my husband and myself. It is a no impact workout and really gets your heart rate up. It is highly aerobic.

I like it because I can exercise at night in the living room, regardless of the weather outside.

 

[Vermilion]

You can get some non-dairy spreads and yoghurt drinks/probiotic drinks with Benecol in them I think, Chris... Or is it Benecol that make them? Either way have a look in the dairy refrigerated section at the supermarket.

I have trouble getting outside somedays because I live up 3 flights of stairs (my health is a long story - don;t ask) so on those days when I need to exercise, but can;t face the stairs I make sure noone is looking, turn some music up really loud and just dance around like a loon.
That lifts your spirits even more than a session on the AH believe it or not!

Can;t offer much more practical advice I'm afraid, but the support is here
x
V

 

[scheherazade_79]

Don't know what your blood pressure's like, Chris, but cannabis brings it down considerably

 

[carsonshepherd]

I don't know much about food labelling laws in the UK but here in US they have to put "trans fat" grams on food packaging. Trans fats are particularly bad fats - basically any fat that is solid at room temperature: shortening, margarine, "partially hydrogenated" anything. Trans fats raise your cholesterol. They are found in chips, crackers, sweet snack cakes (cupcakes, etc) and commercial baked goods. If trans fat info isn't on your food packaging, watch for "partially hydrogenated" oil as a keyword.

Benecol is a soft margarine containing plant sterols. They help lower cholesterol.

When you Brits say "porridge" I assume you mean oatmeal. Oatmeal contains a good bit of soluble fiber, which helps lower cholesterol. Beans are another good source of soluble fiber.

Our modern diets are far too loaded with omega-6 fatty acids. There should be a balance of omega-6 and omega-3s. Too much omega-6 leads to high cholesterol and chronic inflammation. Good sources of omega-3s are flax seed, cold-water fish, olive oil. Walnuts are another good source and also help your body increase its sense of fullness, so you're not as hungry. (I have tested this myself. It works, as long as you eat them "instead" of something higher in fat and calories, like potato chips, instead of "in addition to.")

When you're trying to eat healthy, you don't need to starve. You need to take away the foods that are harming you and add the things that will help you be healthier. You say you're a healthy eater. Add a bowl of oatmeal with blueberries and fat-free milk and cook with olive oil instead of margarine. Use butter as an occasional treat. Red meat isn't unhealthy as long as it's lean and not fried.

Here is a great US website about food from the American Dietary Association. It's loaded with useful stuff. Start reading about health, get informed and you'll get the tools you need to get healthier.Health Castle

 

[Zeb_Carter]

Cut down on the carbohydrates (bread, pasta, etc.), also lower your fat intake. I know this doesn't leave much out there to eat but protein and fiber which is what a cardiologist would tell you is also good for your heart.

 

[carsonshepherd]

Cut down on the carbohydrates (bread, pasta, etc.)

It's important to qualify "empty carbs" here, like semolina pasta and any bread that is not 100% whole grain. You don't have to stop eating pasta and bread, just switch to 100% whole grain versions.

 

[carsonshepherd]

Meanwhile I'm still on the Lipitor which isn't a problem. As far as I'm aware, there are no side effects...and as I already take meds for high blood pressure one more makes no difference to me.

Take the pills for a while, enough to get your cholesterol level down to an acceptable figure....they don't hurt

It's good that they have no side effects for you, but for some people they do. One side effect is muscle loss and weakness. It's an individual thing. If you can control it rhough diet and exercise, doctors generally recommend you do so but if diet and exercise don't work, then it's probably hereditary like yours, and medication may be the only way to control it. Worth a shot to try diet and exercise though.

 

[jomar]

Yes. Zeb and Carson are correct. I used the South Beach Diet for structure and lost 8 pounds in the first two weeks (the hardest since you cut out breads and sugars) while still drinking lots of water. I lost a total of 20 pounds over about six months or so without feeling deprived or going hungry. It does take changing your eating habits and committing to that. I wasn't rigid about the diet but maintained the weight loss until last summer when I "let go" and gained back 10 pounds. As for exercise, you can also walk instead or run.

http://www.southbeach-diet-plan.com/

You can check out the book at Amazon.com. Good luck.

 

[carsonshepherd]

Yes. Zeb and Carson are correct. I used the South Beach Diet for structure and lost 8 pounds in the first two weeks (the hardest since you cut out breads and sugars) while still drinking lots of water. I lost a total of 20 pounds over about six months or so without feeling deprived or going hungry. It does take changing your eating habits and committing to that. I wasn't rigid about the diet but maintained the weight loss until last summer when I "let go" and gained back 10 pounds. As for exercise, you can also walk instead or run.

.

That's the problem with "diets"... you go off them and gain the weight back. I've been there.
I'm going to school for this. I'll shut up now.

 

[pcremington]

I lost 45 lbs on the Atkins diet. First two weeks were the hardest but I lost
11 lbs. Chlorestol didn't go up in spite of the fats. I am convinced that carbs are the reason for weight gains. (BTW, the 45 lbs came back when I resumed my "normal" carb intake.)

 

[Chantilyvamp]

When my cholesterol hits to high I go on a 40-30-30 diet...sorta similar to a zone diet and it gets my cholesterol down and some weight off. Well at least it got the weight off before I got the thyroid problem. It regulates what you eat so that you have perfect balance for you at your weight and exercise level.

This is the book that I use. Mainly because I'm lazy and it has fantastic meals in it. Full recipes and how much to serve for all meals and snacks each day. And it has for the fat burning section and then for the regulate your weight section.

 

[jomar]

That's the problem with "diets"... you go off them and gain the weight back. I've been there.
I'm going to school for this. I'll shut up now.

You're right. It should really be the South Beach Lifestyle. I used it as a guideline. I also didn't change my eating habits enough longterm. But...I'll get back to it.

 

[FallingToFly]

Okay, I'm going to go the exact opposite of everyone here and tell you what's worked for everyone who (let) me help them. A lot of my family and friends have weight/chosleterol/bp problems, and so I started living by Adele Davis' methods a long time ago to make sure my family stayed healthy.

DON'T switch to non-dairy, vegetable oil products. Use real butter, milk, cream, cheese, etc. DON'T cut the foods you truly enjoy from your diet. If you like meat- great. Go for lean meats, and learn what a normal portion is- it's actually between four and six ounces, which is about the size of the palm of your hand.

To lose the weight, the biggest factor is getting your metabolism up. Rather than eating three squares a day, divide your meals into small portions. Have a nice bagel with butter and some fruit in the morning, with a multivitamin. A cup of coffee or tea if you like- just cut your sugar in either back to half. Considering you have cholesterol to consider, you might want to have a bowl of oatmeal (porridge over there, I guess?) and fruit.

At around 10a.m. have a piece of fruit, a cup of yogurt, a glass of milk (fortifying the milk with a tablespoon of blackstrap molasses is yummy and adds a lot of trace minerals,etc)- something small, but that puts food in your stomach so your metabolism keeps working.

Make lunch your biggest meal of the day. A salad with grilled chicken or even battered chicken strips, some cheese, fruit, and a glass of milk (which, in addition to that pesky butterfat, has 9g of protein per cup). If you can't stay away from sweets, have a (small, as in half a normal slice or about 4oz.) piece of something very luscious.

Around 2p.m. have some trail mix or a small packet of peanuts, or even a peanut butter sandwich (or a packet of crackers with peanut butter). Maybe an apple or some raw veggies (my kids dip theirs in plain yogurt that we throw a packet of dip flavoring in).

Around 5 or six, have a light dinner. Some sort of soup is good, with a salad that has chopped eggs or lean meat, shredded cheese. Or grilled meats, steamed veggies, maybe some seasoned rice or a small serving of the spuds. Nothing wrong with a glass of wine with dinner. Have fruit and coffee after if you want a dessert.

Somewhere between eight and ten, have a light snack. Personally, I think the favorite has been a piece of toast with butter and jam and a glass of milk (can you tell I like the dairy family?) My kids can always have a piece of fruit and cheese before bed if they want- protein and carbs so that your metabolism keeps working even while you're asleep.

The biggest trick is to keep the process going. Once you get into the habit, it's easy, and your body will remind you automatically, but until then, you might want to set timers, lol. On the bright side, no one ever complains about feeling hungry!

Listen to the doctor on the statins. If they aren't working, tell him you need a different one, and don't be shy about it. Somewhere during your day get in your eight glasses of water, and exercise, of course- even if it's just walking around the block or going up and down the stairs instead of taking the elevator.

(And if you want recipes, just ask- I'm trying new ones out on the kids this month )

 

[cloudy]

I agree Ftf...."grazing" is the more normal way to eat, to be honest, and may be why I've never had much of a weight problem.

 

[Skip1934a]

Okay, I'm going to go the exact opposite of everyone here and tell you what's worked for everyone who (let) me help them. A lot of my family and friends have weight/chosleterol/bp problems, and so I started living by Adele Davis' methods a long time ago to make sure my family stayed healthy.

DON'T switch to non-dairy, vegetable oil products. Use real butter, milk, cream, cheese, etc. DON'T cut the foods you truly enjoy from your diet. If you like meat- great. Go for lean meats, and learn what a normal portion is- it's actually between four and six ounces, which is about the size of the palm of your hand.

To lose the weight, the biggest factor is getting your metabolism up. Rather than eating three squares a day, divide your meals into small portions. Have a nice bagel with butter and some fruit in the morning, with a multivitamin. A cup of coffee or tea if you like- just cut your sugar in either back to half. Considering you have cholesterol to consider, you might want to have a bowl of oatmeal (porridge over there, I guess?) and fruit.

At around 10a.m. have a piece of fruit, a cup of yogurt, a glass of milk (fortifying the milk with a tablespoon of blackstrap molasses is yummy and adds a lot of trace minerals,etc)- something small, but that puts food in your stomach so your metabolism keeps working.

Make lunch your biggest meal of the day. A salad with grilled chicken or even battered chicken strips, some cheese, fruit, and a glass of milk (which, in addition to that pesky butterfat, has 9g of protein per cup). If you can't stay away from sweets, have a (small, as in half a normal slice or about 4oz.) piece of something very luscious.

Around 2p.m. have some trail mix or a small packet of peanuts, or even a peanut butter sandwich (or a packet of crackers with peanut butter). Maybe an apple or some raw veggies (my kids dip theirs in plain yogurt that we throw a packet of dip flavoring in).

Around 5 or six, have a light dinner. Some sort of soup is good, with a salad that has chopped eggs or lean meat, shredded cheese. Or grilled meats, steamed veggies, maybe some seasoned rice or a small serving of the spuds. Nothing wrong with a glass of wine with dinner. Have fruit and coffee after if you want a dessert.

Somewhere between eight and ten, have a light snack. Personally, I think the favorite has been a piece of toast with butter and jam and a glass of milk (can you tell I like the dairy family?) My kids can always have a piece of fruit and cheese before bed if they want- protein and carbs so that your metabolism keeps working even while you're asleep.

The biggest trick is to keep the process going. Once you get into the habit, it's easy, and your body will remind you automatically, but until then, you might want to set timers, lol. On the bright side, no one ever complains about feeling hungry!

Listen to the doctor on the statins. If they aren't working, tell him you need a different one, and don't be shy about it. Somewhere during your day get in your eight glasses of water, and exercise, of course- even if it's just walking around the block or going up and down the stairs instead of taking the elevator.

(And if you want recipes, just ask- I'm trying new ones out on the kids this month )

Good advice, people. I've been doing much the same for most of my adult life. I'm 72 now, weigh around 165lbs. at 5'10" (used to be 6' even, but old age shrinks people), my cholesterol is in the 126 range. Falling and I are both on the slim side. My rule for meat serving size is if it approximates the bulk of a deck of cards it's the right portion.

 

[N0madS0uL]

A year ago, my soccer (football as we call it) coach told me never to let my body go hungry even for a few minutes. His philosophy is that when the body realises that there isn't enough intake, it starts to store energy (ATP) as much as possible to make you not feel hungry again. This leads to excess weight. (I dunno what to make of this but I did listen to him).

So whenever you feel hungry, munch on something which has very low calories. I used to carry a box filled with slices of carrots to college when I was following his advice and it helped me retain my fitness when I was too busy cramming for the final exams and played little soccer.

Fresh lime juice is perfect especially if you consume it warm.

A morning walk would do you good. Take it slow for a week, make sure your breathing is relaxed and rhythmic and swing your arms. Then increase the distance or the speed but don't do both on the 2nd week.

On your third week, see if you can jog home from 100 or 200 metres. If you feel too tired, don't do it. But if you're ok with it, keep jogging for 200 metres and don't increase that distance.