Obesity Discussion Forums

[Chee]

Hello, my name is Daniel. I looked in the mirror this morning and was terrified, so I started my weight loss 'program', I guess you could say, today, on 7/20 (South Korean time). I wanted to somehow track my progress and maybe get some feedback along the way, and I discovered this wonderful site.

Well, I am five feet, eight inches tall and weight two hundred and twenty five pounds as of today. My goal is to reach one hundred and sixty pounds (and hopefully grow a little too!)

My main method of exercise will be an hour of water walking in the morning (8am-ish) and another hour in the evening (9pm-ish). I'll also throw in weight training and other stuff as I progress along.

I'm trying to eat a lot of "kimbab" which is basically a type of korean sushi...without the sashimi fish. It's a long roll of seaweed that is wrapped around a thin layer of rice, various vegetables (carrots, spinach, radish), and water packed tuna. It's roughly a dollar a roll, and while small, it's filling, and perfect for my 5 meal a day plan. (I asked and found out a roll is 500 calories, without the mayo)

Wikipedia has a page, just type in "Kimbab" in the search box. Well, let's get started.

Stuff I ate:
Breakfast- Bowl of Cheerios with 2% milk
12 o clock 'meal'- 1 Tuna kimbab
3 o clock 'meal'- 1 Tuna kimbab
6 o clock 'meal' - Small bowl of steamed rice, one american cheese single, one can of water packed tuna.

Only four meals for today, we'll see how things go.

Stuff drunk: 1.5 liters of water
1 Cup of 2% milk

Workout: The pool at the gym I go to is 18 meters long, roughly 54 feet one way, a full lap is 108 feet or so. I water walked for one hour, starting at eight thirty until around nine forty or so. I lost count, but I think I did about 40- 50 full laps, I'll keep track next time.

I'll weigh myself tomorrow and try to update this thread as much as I can.

Wish me luck guys!

[Obesity Discussion]

Originally Posted by Chee

Hello, my name is Daniel. I looked in the mirror this morning and was terrified, so I started my weight loss 'program', I guess you could say, today, on 7/20 (South Korean time). I wanted to somehow track my progress and maybe get some feedback along the way, and I discovered this wonderful site.

Well, I am five feet, eight inches tall and weight two hundred and twenty five pounds as of today. My goal is to reach one hundred and sixty pounds (and hopefully grow a little too!)

My main method of exercise will be an hour of water walking in the morning (8am-ish) and another hour in the evening (9pm-ish). I'll also throw in weight training and other stuff as I progress along.

I'm trying to eat a lot of "kimbab" which is basically a type of korean sushi...without the sashimi fish. It's a long roll of seaweed that is wrapped around a thin layer of rice, various vegetables (carrots, spinach, radish), and water packed tuna. It's roughly a dollar a roll, and while small, it's filling, and perfect for my 5 meal a day plan. (I asked and found out a roll is 500 calories, without the mayo)

Wikipedia has a page, just type in "Kimbab" in the search box. Well, let's get started.

Stuff I ate:
Breakfast- Bowl of Cheerios with 2% milk
12 o clock 'meal'- 1 Tuna kimbab
3 o clock 'meal'- 1 Tuna kimbab
6 o clock 'meal' - Small bowl of steamed rice, one american cheese single, one can of water packed tuna.

Only four meals for today, we'll see how things go.

Stuff drunk: 1.5 liters of water
1 Cup of 2% milk

Workout: The pool at the gym I go to is 18 meters long, roughly 54 feet one way, a full lap is 108 feet or so. I water walked for one hour, starting at eight thirty until around nine forty or so. I lost count, but I think I did about 40- 50 full laps, I'll keep track next time.

I'll weigh myself tomorrow and try to update this thread as much as I can.

Wish me luck guys!

Just curious, how much protein is in each kimbab? As far as the total calories you are consuming, it looks like you are consuming roughly 1600-1700 calories a day. Combine that with exercise and the pounds should come flying off.

The only things I would like to mention, are that 1.5 liters of water is not enough. You should drink a bare minimum of 2 liters of water a day, and ideally 3-4 liters of water a day.

I know the food you have available to you is different than it is in the United States, but is there any way to exchange some of the simple carbs (rice) for more complex carbohydrates/lower Glycemic Index carbs? I am assuming you are eating short grain white rice with your kimbab and bowl of rice?

Lastly, judging by your menu, you looked to have eaten no more than 90-100g of protein. For your size I would try to eat at least 150g of protein a day. This will help you maintain your muscle mass while losing weight.

[Irving]

hi daniel and thank you for the education on kimbab!! i had no idea it even existed

i know it is hard but it seems that rice is probably one of the bigger culprits in your weight gain. walking and lifting weights will be a great start. do not expect the weight to come flying off right away, you will probably not start seeing results until after a few weeks

best of luck and keep us posted as to changes in your diet and your exercise progress

oh and i agree that the pool and elliptical machines are great ideas

[Merle]

Originally Posted by Chee

Hello, my name is Daniel. I looked in the mirror this morning and was terrified, so I started my weight loss 'program', I guess you could say, today, on 7/20 (South Korean time). I wanted to somehow track my progress and maybe get some feedback along the way, and I discovered this wonderful site.

Well, I am five feet, eight inches tall and weight two hundred and twenty five pounds as of today. My goal is to reach one hundred and sixty pounds (and hopefully grow a little too!)

My main method of exercise will be an hour of water walking in the morning (8am-ish) and another hour in the evening (9pm-ish). I'll also throw in weight training and other stuff as I progress along.

I'm trying to eat a lot of "kimbab" which is basically a type of korean sushi...without the sashimi fish. It's a long roll of seaweed that is wrapped around a thin layer of rice, various vegetables (carrots, spinach, radish), and water packed tuna. It's roughly a dollar a roll, and while small, it's filling, and perfect for my 5 meal a day plan. (I asked and found out a roll is 500 calories, without the mayo)

Wikipedia has a page, just type in "Kimbab" in the search box. Well, let's get started.

Stuff I ate:
Breakfast- Bowl of Cheerios with 2% milk
12 o clock 'meal'- 1 Tuna kimbab
3 o clock 'meal'- 1 Tuna kimbab
6 o clock 'meal' - Small bowl of steamed rice, one american cheese single, one can of water packed tuna.

Only four meals for today, we'll see how things go.

Stuff drunk: 1.5 liters of water
1 Cup of 2% milk

Workout: The pool at the gym I go to is 18 meters long, roughly 54 feet one way, a full lap is 108 feet or so. I water walked for one hour, starting at eight thirty until around nine forty or so. I lost count, but I think I did about 40- 50 full laps, I'll keep track next time.

I'll weigh myself tomorrow and try to update this thread as much as I can.

Wish me luck guys!

I agree that you need to double the water intake you are planning on! I see you plan on drinking a cup of milk a day and possibly a cup worth of milk in your cereal? Could you substitute the milk for skim/non-fat milk? I know it would not taste as good, but that would be 9 grams of fat you are getting rid of each day, and in a month, that would be about 10 ounces of fat you could prevent from entering your body. Over a year that is 8lbs of fat you can avoid. I know it sounds little on a daily basis, but over the long haul it really adds up.

Your exercise regimen seems very good, keep it up!

[Chee]

Thanks for the tips and support guys. I've changed to skim milk, and am drinking almost 2 liters of water a day now. Unfortunately rice is a major staple food here, but I'll try to cut down on the serving size. What sort of carbs should I replace it with?

Stuff I ate:
Breakfast- Woke up late unfortunately set things back. No breakfast
2 o clock meal - Half a bowl of rice with pickled sprouts, cucumbers, kimchi, and some lean ham.
5 o clock meal - One slice of toast, with a single american cheese slice and some smoked salmon on top.
7 o clock meal - Subways! 6 inch, turkey sub, no mustard or mayo, extra lettuce and jalapanos. (sp?) On wheat bread. Cup of skim, nonfat, white paint to go along with it.

3 meals today.

Stuff drunk: 1.8-9 ish liters of water
1 Cup of white paint. (nonfat milk)

Workout: 50 laps, 40 walked, 10 swam, took 60 minutes or so.

Weigh-in after two days: 98.45 kg (217 lbs)

[Obesity Discussion]

Originally Posted by Chee

Thanks for the tips and support guys. I've changed to skim milk, and am drinking almost 2 liters of water a day now. Unfortunately rice is a major staple food here, but I'll try to cut down on the serving size. What sort of carbs should I replace it with?

Stuff I ate:
Breakfast- Woke up late unfortunately set things back. No breakfast
2 o clock meal - Half a bowl of rice with pickled sprouts, cucumbers, kimchi, and some lean ham.
5 o clock meal - One slice of toast, with a single american cheese slice and some smoked salmon on top.
7 o clock meal - Subways! 6 inch, turkey sub, no mustard or mayo, extra lettuce and jalapanos. (sp?) On wheat bread. Cup of skim, nonfat, white paint to go along with it.

3 meals today.

Stuff drunk: 1.8-9 ish liters of water
1 Cup of white paint. (nonfat milk)

Workout: 50 laps, 40 walked, 10 swam, took 60 minutes or so.

Weigh-in after two days: 98.45 kg (217 lbs)

Good move switching to skim paint and upping the water, that will help. . Have you really lost 5lbs in two days? :eek4: Just as a tip, make sure you weigh yourself at the same time every day (like first thing when you wake up). Body weight fluctuates throughout the day depending on the time of day, so you'll want to be consistent.

Ideally you would want to replace some of the rice with whole grain type carbs or low glycemic carbs. Why low glycemic carbs? Low glycemic index foods will increase the sugar levels in the body to sustain energy levels for longer periods of time. This means an individual will feel less inclined to eat because energy is being slowly released into their bloodstream.

The lower the glycemic index # the better. 50 is considered "mid level." Sorry for the chart below, it got kind of messed up. The glycemic index # is to the right of the meal.

Cereal:
FoodGI ValueAll Bran with Fiber38Bran Buds47Oatmeal49Muesli, toasted43Oat Bran55Bran Chex58Raisin Bran61Cream of Wheat66Quick (One Minute) Oats66Puffed Wheat67Special K69Bran Flakes74Cheerios74Cream of Wheat Instant74Shredded Wheat75Grapenuts71Rice Krispies82Corn Chex83Corn Flakes92

Fruits:
FoodGI Value
Cherries22
Grapefruit25
Prunes29
Apricots, dried30
Apple38
Peach, canned in juice38
Pear, fresh38
Plum39
Strawberries40
Orange, Navel42
Peach, fresh42
Pear, canned43
Grapes46
Papaya56
Banana52
Kiwi58
Fruit Cocktail55
Mango51
Apricots, fresh57
Figs, dried61
Apricots, canned64
Raisins56
Cantaloupe65
Pineapple, fresh66
Watermelon72
Dates103

Veggies:
FoodGI Value
Broccoli10
Cabbage10
Lettuce10
Mushrooms10
Onions10
Red Peppers10
Carrots49
Green peas48
Corn, fresh60
Beets64
Pumpkin75
Parsnips97

Crackers (bad)
FoodGI Value
Ryvita Crispbread69
Stoned Wheat Thins67
Melba Toast70
Kavli Crispbread71
Soda Crackers74
Graham Crackers74
Water crackers78
Rice Cakes82
Rice Crackers91

Sweeteners
FoodGI Value
Fructose19
Marmalade48
Honey55
Jams65
Sucrose68
Pancake Syrup76

Pastas
FoodGI Value
Spaghetti, whole wheat37
Star Pastina38
Fettuccini (egg)32
Spaghetti, white38
Spiral Pasta43
Capellini45
Linguine46
Macaroni47
Rice vermicelli58

Rice/Grains
FoodGI Value
Converted, White38
Brown55
Long grain, White44
Wild rice87
Basmati58
Aborio69
Short grain, White72
Instant, White87
Glutinous (Sticky)98
Barley, pearled25
Buckwheat54
Couscous65
Cornmeal68

Cakes/Bakery
FoodGI Value
Sponge Cake46
Pound Cake54
Blueberry Muffin59
Pastry Pie Crust59
Bran Muffin60
Carrot Muffin62
Angel Food Cake67
Doughnut76
Scones92

Dairy
FoodGI Value
Yogurt, artificially sweetened14
Skim milk32
Yogurt, sweetened33
Whole milk31
Ice cream, low fat43
Ice cream, premium38

Snacks
FoodGI Value
Hummus6
Peanuts15
Walnuts15
Cashew22
M & M Peanut Candies33
Milk Chocolate43
Kudos Bar62
Corn Chips63
Popcorn72
Jelly Beans78
Pretzels83
Potato Chips57

Juices
FoodGI Value
Tomato38
Apple40
Pineapple46
Grapefuit48
Orange53
Cranberry Juice Cocktail68

Breads
FoodGI Value
Pumpernickel41
Sourdough53
Stone Ground whole wheat53
Pita, whole wheat57
Whole Meal Rye58
Hamburger bun61
Whole wheat (100%)77
Croissant67
Taco Shell68
Bagel72
White70
Kaiser roll73
Bread stuffing74
French Baguette95

Potato
FoodGI Value
Yam37
Sweet44
New57
Canned65
White skinned mashed70
French Fries75
Instant Mashed86
Red Skinned, boiled88
Baked85

Cookies
FoodGI Value
Chocolate Chip44
Butter47
Vanilla Crème Filled Wafers50
Oatmeal55
Fudge57
Shortbread64

Soups
FoodGI Value
Tomato38
Minestrone39
Lentil44
Black Bean64
Pea66

Misc.
FoodGI Value
Fish Stick Fingers38
Meat Ravioli39
Cheese Tortellini50
Pizza60
Macaroni and Cheese (packaged)64

Beans/Peas
FoodGI Value
Chana Dal8
Chickpeas, dried28
Kidney Beans, dried28
Lentils29
Lima Beans (frozen)32
Yellow Split Peas32
Chickpeas, canned42
Blackeyed Peas, canned42
Baked Beans48
Kidney Beans, canned52

[Obesity Discussion]

OK, fixed the chart a bit, phew!

[Chee]

Alright, I've been off course for a few days. I'm going back on track again.

[William Wallace]

Originally Posted by Chee

Alright, I've been off course for a few days. I'm going back on track again.

Ruh roh!! Don't sweat it, everyone hits their rough spots, but as long as you're consistent overall in the long run you should be fine.

[Obesity Discussion]

Originally Posted by Chee

Alright, I've been off course for a few days. I'm going back on track again.

Happens to the best of us. Any time I get off track with anything I always refer to the Karate Kid movies and picture Mr. Miyagi telling Daniel "Stay Focus" "Wax on, Wax off."


For some reason a serious looking Mr. Miyagi always pops in my head.

[Merle]

Originally Posted by Chee

Thanks for the tips and support guys. I've changed to skim milk, and am drinking almost 2 liters of water a day now. Unfortunately rice is a major staple food here, but I'll try to cut down on the serving size. What sort of carbs should I replace it with?

Stuff I ate:
Breakfast- Woke up late unfortunately set things back. No breakfast
2 o clock meal - Half a bowl of rice with pickled sprouts, cucumbers, kimchi, and some lean ham.
5 o clock meal - One slice of toast, with a single american cheese slice and some smoked salmon on top.
7 o clock meal - Subways! 6 inch, turkey sub, no mustard or mayo, extra lettuce and jalapanos. (sp?) On wheat bread. Cup of skim, nonfat, white paint to go along with it.

3 meals today.

Stuff drunk: 1.8-9 ish liters of water
1 Cup of white paint. (nonfat milk)

Workout: 50 laps, 40 walked, 10 swam, took 60 minutes or so.

Weigh-in after two days: 98.45 kg (217 lbs)

Good beginning!!! Swimming/water exercise is such a good workout, that the weight should come off quickly if you persist.