Cut the carbs out. At least that way you still get to cook GOOD food. BUT....you better use an app to track the carbs you eat. You will be extremely surprised at how many carbs you eat on a normal day. At least I was.

It's odd to me, in my mind, that someone with a 34in waist needs to lost 20lbs.

I started using My Fitness Pal the last week in September to keep up with calories and macros. I found that I rarely hit my protein goal for the day, so I started taking lean protein after I lift weights. I've only lost 6-7 pounds, but I'm using different holes on my belt.

I'm 28, 6-4, and weigh 260-261 lbs. I weighed in the mid 280s in high school, but I was just a big kid. Got down to 255 in 2013, went back up to the 270s by working out and now I'm down to 261, but still working out and trying to stay active.

I agree. You'd also be surprised at how much salt you take in too.

Keep us posted on how it goes. I'm 50 yrs old, and went from my fighting weight of 245 to 210 and feel pretty good. Honestly, I felt pretty good at 245 but the doc wanted me to loose more weight. After I later found out high cholesterol runs in my family...I was determined I would take care of that...no matter how much I ran and worked out, etc., I could not get the points down. My worst day ever was deciding a statin pill was my only hope. Now my cholestrol is in check (Crestor), and take Vitamin E, multi-vitamin, and thats it. I can roll pretty good, but I'm not the average guy (little crazy, and love red-wine), and good bourbon on special occasions. I took today off, and hired a mexican to help me cut trees and I can still go pretty good, but he was 27 yrs old. I guess my post explains why I never post....because I'm a 50 yr old and damn crazy and having the time of my life with my hot wife.

I'm 5'11" weight 270lbs. And wear 38 pants. I'm going to loose some weight as soon as I can get up and moving again. Carb will be my weakness.

I am in and out of the same situation.

Do you have a dog who loves to walk? If so, that is my semi secret weapon. He is hooked on the nightly walk it is more for me than him but that can be our secret

I try to walk-jog 4-5 days a week, do stuff like pushups-squats, eat right (although I enjoy snacks now and then) and still can't drop another 20-30. I'm about ready for some kind of PEDs.

good luck Irish!

I just downloaded it. Gonna see how it works. I already logged in my meals today. I'm needing to drop about 15lbs myself. Problem is that is says my ideal weight is between 118 and 156. According to the BMI chart, I'm overweight with a BMI of 28. Bullchit. I'm 5'7 and weigh about 178. If I dropped 30 lbs I'd look and feel sick.

Dr. B

The Rotation Diet. Follow this diet as closely as absolutely possible. It works if you add moderate excersize it will work faster. Cuts carbs, fried foods and soft drinks out and increases your veg intake. If you do it like it says with the snack vegetable you�ll stay full. I did it years ago and it was amazing and super healthy.

BUY THIS BOOK!

Good luck with the weight loss hon. Doc told my hubby to lose some weight too - back issues. So, we are hitting it hard and watching everything we take in very closely. I won't quit cooking good food, but I won't be going over the top either.

Getting the initial start changing your eating habits is a bit difficult but once you make your mind up to do it, you are on the way to success!!

For what it's worth, I lost 60 lbs (after typing that number out, it's hard to believe) by implementing a variety of things. In my opinion the most important ones were 1) eliminating most carbs in my diet and only allowing small portions of low glycemic index carbs in very controlled amounts, and 2) regular exercise in my week, say 3 or 4 times per week, that included high intensity elevated heart rate work. I basically eat all I want of meat and vegetables and I don't worry about fat at all. Last I checked I was 184 and at 12% body fat per a BodPod test.

My 2 cents for what it's worth. Good luck finding what works for you.

Thanks for all the encouraging comments guys and gals.

I've got a spreadsheet and I'm going to download and install myfitnesspal today (I deleted it last time.)

I already have a spreadsheet that I keep for weight training and I'm adding cells in there to track HIIT cardio, daily weigh-ins and bodyfat measurements using a pinch caliper.

I think the "Pirate Map" approach is the best way to approach this and my fir goal is to simply lose 10 pounds. I'm going to weigh every morning after my morning constitutional, but before I get dressed so it is accurate and use those numbers to adjust my daily intake as required.

Exercise will be consistent:

3 days per week of weightlifting using the "Big Lifts" like Squats, Deadlifts, Bench Press, Overhead Press, Bent Over Rows, Pull Ups, Dips. With sort of a double progression of weights and reps working together to increase overall loading over time.

3 days per week of HIIT training on the elliptical increasing the ratio of intensity over active resting over time and every few weeks increasing the tension on the machine.

Food intake will be the throttle. If it looks like I'm not moving the scales in the right direction I will adjust my calories accordingly.

Whereas I was eating some small amounts of candy throughout the day at my office. (Our office administrator keeps a big bowl of chocolate bars at her desk for everyone.) that will stop. Snacking instead on unsalted roasted almonds. Alcohol will be curtailed. One or two glasses of wine a night in lieu of beer and/or whiskey. Beer and whiskey on the weekends instead. Focusing more on high protein, fats and moderate carbs. Lots of vegetables too.

My weigh-in this morning was 195.4# so my immediate goal is 185#. I will be monitoring my blood pressure everyday and we'll see where the new program and the weight loss gets my numbers.

Ironically, eating butter, filet mignon, red wine (and maybe some veggies) would put you at 185# by Feb.

Cut the carbs. You'll shred it.

At our age, exothermic weight loss (working out) is a hard way to lose weight. Its not like when we were 24 and could re-shape our physiology in 2 weeks in the gym.

good for you, you can do this no sweat ... i'm a few years short of you, so my main piece of advice is - DO NOT GET HURT!! whatever you do, stay healthy & workout smartly ... one thing that'll burn a chit-load of calories is wind sprints -- do 'em on a grassy, football field & give it 85-90% effort ... the intensity of your workouts will shed the pounds much faster than guttin' out 10 milers LOL if you've got decent muscle mass (sounds like you do), then you'll start burning the calories up ...

i bet you're down to 180 in 3 mos time ...

Good luck with that, with the food you keep turning out!

Try this...everything you eat, eat it standing naked in front of a mirror. It's very effective, although some of the higher-end restaurants don't really go for it so much...

I burn 4-500 calories 30 min a night 4-5 nights a week on a alyptical then do my weights.

Agree totally.

Basically what I do on the elliptical trainer is wind sprints.

I do 12 reps alternating between an increasing time of high intensity "running" and a decreasing time of lower intensity "walking."

Each session burns about 200 calories in about 15 minutes.

My new revamped Brotein shake for my morning breakfast is:

356 calories
30 grams protein
30 grams carbs

1/4 cup oatmeal
2 scoops Protein powder
1 cup frozen strawberries
1 cup milk

Seems reasonable... Except I'm hungry right now.

"It Starts with Food" My wife and I read that book in June. Decided to eat what the book told us to eat and not eat what the book told us not to eat. No additional exercise nothing else. Before this I had high blood pressure, high blood sugar, sleep apnea, and weighed 285 pounds. Today, my blood pressure is great, blood sugar is perfect, sleep apnea is gone, and I weigh 239 pounds. My daughter had eczema and it cleared up in 7 days of changing what we eat.