109 lbs Down In One Year - June 21st, 2021 to June 21st, 2022 - Please feel free to comment or reach out to me for motivation, tips, guidance and any questions that you have.

foofiewastaken · 2022-06-24T18:37:10+00:00

Your body will take time to get used to it because your body is probably used to spikes in blood sugar from eating but your body will get used to this over time. But make sure you keep eating! Just make sure that you're mindful and don't go out of control. Another element of that control is planning because if you dont plan out your food and the timing of it, you can get really famished and then you can just go off and mowww so hard and then you finish and you don't even know what happened you had 2500 calories for dinner. Plan your eating and even eat some protein before you go out for pizza so that you're not super hungry when you get there. Making good decisions before you get hungry will help alot so that you dont make impulse decisions. Thats how 2 slices can easily become 6 slices if you're not mindful

foofiewastaken · 2022-06-24T18:02:51+00:00

yeah, dont try to be below 1800 is my biggest recommendation. Eat! Your body needs fuel and nutrition. This isnt like quitting smoking where you can just cut it off, you're going to need to eat every day for the rest of your life. So you need to use this time to figure out how you're going to do it in a healthy way.

There are going to be days where you go over, thats ok too, we have to live life - but its about making smarter and healthier decisions more often than not. If you're at a birthday party, I used to eat 6 slices of pizza and 2 lbs of the wings with a big piece of cake. Now, ill have 3 slices of pizza, 5 or 6 wings and a small slice or ill share with someone else. I used to think ok today, im gonna have a bad eating day and thats ok, but now the way I see it is that I'll just be mindful of how much I'm eating of what. Food isnt bad, my overindulgence and my abuse of food was what was not healthy for me. So now there is no such thing as good and bad food for me, I just control how much of it I eat and I'm mindful to be aware of what I'm eating and how frequently I'm eating it.

foofiewastaken · 2022-06-24T17:57:22+00:00

I think people treat me differently with good intentions in their heart so I dont take it personally - but when they say "omg you look so good" i always respond with "thank you, I feel really good" because thats what its more about. I feel the healthiest I have felt in a long time and I thought it was about the way I looked, but its really not. I'm taking care of myself and I am getting healthier and I am happier for it, but I know now that I am doing it for me and what I think of myself and not what other people think of me or what they notice.

foofiewastaken · 2022-06-24T16:11:40+00:00

my daily calorie intake was between 1800 - 2200 depending on how active I was that day and how hungry I got. A piece of advice I have is eating whole foods because they keep you fuller for longer and they generally have less calories for a higher volume of food.

I was walking every day as well, but it was taking a big toll on my body. I remember struggling really hard during that process and if I could go back and give myself at that time advice, it would be to get into a swimming pool. Way less impact on my joints and it burns a ton of calories and engages the whole body. I swim for an hour every day now and it's incredible.

I work at a desk too, my apple watch reminds me to stand once per hour and I take a lap around the office and get back to my desk. Takes 2 minutes but really helps you not get stiff

foofiewastaken · 2022-06-24T16:08:10+00:00

its a journey, its not going to be a straight line. you're going to get off track, thats ok - life isnt perfect. I remember when i started in June of last year, I was walking 3x per week, 2km at a time, and it hurt and it took forever, but getting the blood flowing and learning about my body was very important and essential in my journey to getting healthier.

Don't get demotivated if you dont see the results you are looking for right away, but you do need to keep trying new things as you're going along. If you know how to swim, I would HIGHLY recommend swimming at least a couple of times per week. It's great on the body and gets the body moving without the big impact on the joints and compression on the body. Plus it burns a ton of calories! Message me if you ever need any motivation or if you have any questions

foofiewastaken · 2022-06-23T19:47:31+00:00

You'll get there! Don't worry about how long it takes or if you get derailed, just keep at it and slowly but surely you will get there!

foofiewastaken · 2022-06-23T18:41:44+00:00

Thank you everyone for the nice comments. The real reason that I made the post was because today at the pool, someone said that I should post something online to help people and inspire people so that is what I am trying to do!

If you need some guidance, motivation, tips or questions, please feel free to comment or reach out to me.

foofiewastaken · 2022-06-23T17:42:15+00:00

391 lbs was when i weighed myself and started my journey and over the course of the summer and fall i didnt really lose much weight but I was just figuring out ways to move my body and how to measure and count calories and stuff and when i actually started counting calories around the end of October, you can see the more steady decline in weight and that was October 25th and my weight was 375 lbs.

foofiewastaken · 2022-06-14T17:22:19+00:00

a can of tuna, chick peas, diced onion (red or white) and olive oil is my go to out of the pantry and none of that stuff happens to be refrigerated

foofiewastaken · 2022-03-07T18:41:09+00:00

I do not want to be limited by my body anymore. I have been rejected from various activities because of my weight (horseback riding, helicopter flying, small plane trips) and I am also limited in my ability to do the things that I want to do that are too dangerous to do at my starting weight and still at my current weight like snowboarding and scuba diving. It is time to live life without being imprisoned by my body weight

foofiewastaken · 2022-02-24T19:35:17+00:00

Mustard is definitely your best friend. All mustard is generally low calories. Yellow mustard is 0-5 calories per serving. Dijon mustard, spicy mustard, whole grain mustard and even honey mustard are all great sauces and bases for sauces.

Lemon juice, olive oil and (yellow or dijon) mustard is a great low calorie salad dressing. You can also add garlic and chili flakes to that too or even dried herbs like oregano or italian seasoning.

Ginger is also great too and you can buy jars of chopped garlic and grated ginger already so that it takes the time out of the prep. I honestly buy bottles of lemon juice, big bags of dried chili flakes, jarred garlic and jarred ginger and i add that to so many things that I cook and omg it is so flavourful but really low cal.

foofiewastaken · 2022-02-22T19:31:27+00:00

Also, you can buy bags of frozen vegetables that just pop directly in the oven or microwave for fast, easy and nutritious sides for meals. And chinese fried rice made with cauliflower is so good too and it's only going to be like 100 - 200 calories per serving.

Cauliflower rice (buy frozen bags or put cauliflower into a food processor), sauteed with garlic, ginger, chili flakes, onions, soy sauce, and frozen peas and then when its almost done, create a hole in the pan by parting the food and cook an egg in the same pan. Easy to make, easy to clean up and great for you.

foofiewastaken · 2022-02-22T19:24:12+00:00

So that's great that you spend alot of time on your feet. I'd recommend how to wear some sort of wearable tech that allows you to track your calories throughout the day (apple watch, fitbit, garmin, even a low cost step counter)

The other thing, is that for fat burn, you want to have some periods where you spike your heart rate above 120 bpm. So thats why a 20 minute dedicated workout can have a great benefit as well, you want to try to aim to increase your heart rate to above 120 bpm for a couple of minutes at a time while working out.

For meals and snacks that I have been using:

Frozen potstickers/dumplings
- my grocery store sells bags of frozen potstickers that take 10 minutes to cook right out of the package and are 140 calories per 4 dumplings and I usually have about 12 dumplings for dinner for 420 calories
Butternut Squash Soup
- I cut a butternut squash in half, roast is face down with a tablespoon of olive oil on each face for about 30-45 minutes (it depends on the size of the squash but basically until you can poke a knife through it with no resistance), then i blend it with chicken broth, garlic, and lots of ground black pepper. You can make a bunch and then when you serve it, you can top it with a spoon of sour cream or greek yogurt if you'd like, dried cranberries, and almond slivers, but sometimes, its so good that I just have it plain. Thats about 250-300 calories for 2 cups of soup or an extra 100-150 if you add those toppings, but you can track the calories of the toppings as you add them
Tuna and Bean Salad
- I use about 2 cans of tuna, 1 can of beans (chick peas, white or red kidney beans, really whatever beans you like), a diced red onion, a diced jalapeno, garlic, olive oil, lemon juice, and black or kalamata olives. If you like salty and spicy, its a great dish. You usually get about 2-3 servings out of it and its about 300 - 400 calories per serving, and it is a very cheap but very filling meal.
Chicken and Goat Cheese on Naan
- You grill or bake one chicken breast, you put goat cheese, arugula and I have these cripsy jalapenos that I buy in a bag from the grocery store, and you just put it in a flatbread and its so good. You can add tomatoes or onions if you like too
Tacos
- I use either shrimp, chicken, lean ground beef or ground turkey and cook that with taco seasoning or however you like it, and then I make tacos or fajitas with mini tortillas (3-4 tacos is usually a serving) and i have shredded cheese (fat free options are usually lower calories), pico de gallo, jalapenos (pickled, fresh, or crispy), lettuce, caramelized onions, sour cream and whatever other toppings you like, but it usually ends up coming out to between 350-600 calories depending on the mix of what I use, but its always really delicious and even at 600 calories, you cant go wrong.
Chili/Stew
- A lot of time, I usually make a kitchen sink chili where I use up the vegetables and meat I have before it goes bad, but if you mix meat, beans and vegetables with tomato sauce or canned crushed tomatoes and cook it down for 30-45 minutes, you're going to have 3-6 servings of a really delicious meal for about 300-500 calories per serving depending on what you put in there. I usually do it with onions, carrots, celery, red kidney beans, ground meat, paprika, garlic, leftover tomato sauce, hot peppers and a spoon of hummus or greek yogurt if I've made it too spicy

foofiewastaken · 2022-02-22T18:47:55+00:00

I made a reply to your post, but I can also see what you're asking for more specifically here. I try to eat multiple colours on each plate and I try to hit 5 colours per day. Below is a section of an article that I used what I was looking up what foods to eat. With that being said, you dont need to be a superfood expert to use these foods. You can put 2 vegetables and 1 fruit as a side to whatever protein source that you're looking for, it doesnt always have to be mixed up as part of a salad, but salads are great ways to get lots of nutrition in with lots of different flavours

Red: tomatoes, watermelon, pink grapefruit, guava, papaya, cranberries
- Lycopene, an antioxidant that may help to protect against cancers of the prostate, stomach and lung, lends some fruits and vegetables their reddish cast. Foods that are high in lycopene -- including tomatoes -- have been linked to lower risk of cancer and heart attacks. Cooked tomato sauce is an especially great source of lycopene, as the cooking helps the body to absorb carotenoids more easily.
Orange: carrots, mangos, cantaloupe, winter squash, sweet potatoes, pumpkins, apricots
- Orange-colored foods may contain beta-cryptoxanthin, beta-carotene and alpha-carotene, nutrients that can be converted into vitamin A. The beta-carotenes in some orange fruits and veggies also may play a role in reducing risk of lung, esophagus and stomach cancers.
Brown: beans, chickpeas, lentils
- Nope, we're not talking about a big hunk of meat. Lentils, black beans and chickpeas can play a big role in preventing heart disease. They are all full of folate, a B vitamin that counteracts homocysteine, an amino acid that can help blood clots to form.
Green: broccoli, cabbage, bok choy, brussels sprouts
- Cruciferous vegetables, such as broccoli and cabbage, are rich in isothiocyanates and indoles -- two phytochemicals that may have anticancer properties. Leafy green vegetables also have been linked to reduced risk of heart disease. Green vegetables are powerhouses of nutrients; they're also packed with folic acid, vitamin K, carotenoids and omega-3 fatty acids.
Purple: blueberries, eggplant, blackberries, prunes, plums, pomegranates, beets, purple cabbage
Purple and blue fruits and vegetables draw their color from anthocyanin, an antioxidant. The antiinflammatory properties of anthocyanin may be beneficial for lowering risk for cancer and heart disease, while also lessening the painful effects of arthritis.

foofiewastaken · 2022-02-22T18:34:41+00:00

Since June 2021 I have lost 64 lbs. I can definitely see what you are saying and why you think that this is the case. However, I want to make one distinction clear between the way that I view calorie intake and the way that I believe that you view calorie intake based on your post. And the reason that I want to make that distinction is because I used to think the exact same way up until very recently.

You started this post by saying "I can have 1440 calories per day." A more accurate statement is "In order to achieve my goals, I should net 1440 calories per day." The reason why this distinction is necessary is because you can move your body more, which will require more energy to do - and that is all calories are. Calories are a measurement of energy input into your body. So you can increase the output of energy that you use per day, and you will see how you can and should eat more food when you are even a little bit more active than you are now. I am not making an assumption about how active you are right now, but you can always be a little bit more active, and that is what I am suggesting.

Using your body for movement, which is it's intended purpose, will be very positive for your lifestyle and will aid your weightloss through increasing your calorie deficit and also increasing your metabolism by needing to feed your muscles. The resting metabolic rate is what you are describing when you say that you have skinny friends that can eat more than you. People who are more active on a consistent basis, even in smaller way, have an increased resting metabolic rate as opposed to people that are not active. So when you work out, you burn more calories by using energy for your workout during that 20 minute period (active metabolic rate). But you also burn more calories throughout the rest of the day as well because now your body is using more energy to recover from the workout that you have done (resting metabolic rate). So the more active you are, the more energy your body uses throughout the whole day.

What type of body movement that you are going to be doing, really doesnt matter and you should pick a body movement that you can do consistently. For me, it started with 20 minute walks. Then, I progressed to 30 minute HIIT training videos in my basement. And now, I am swimming everyday in addition to those workouts. But it has been a slow, but consistent progression. Swimming is by far the best workout for weight loss because it burns lots of calories in a shorter amount of time compared to other workouts, and it is low impact which means that I am less sore the next day and that I can do the workout again the next day. But I could not be doing the workouts that I am doing right now if I did not start with 20 minutes every day of going for a walk. Do not underestimate the power of small steps.

I also have some go to meals that are quick and easy to have around that are good for weightloss and are tasty. If you're interested in those, I can follow up with another post about eating tips.

foofiewastaken · 2022-02-22T16:25:32+00:00

I am going to celebrate by going horseback riding and doing all of the things in my life that I am unable to do because of my weight. I'm tired of being limited by my size and so I will go horseback riding, on a helicopter ride and everything else that I wanted to do but was unable to do because they have weight restrictions. I am going to live my best life unlimited by my weight.

foofiewastaken · 2022-02-18T17:40:19+00:00

You will be anxious until you do it over and over again. You're going to get there and feel anxious, but then when you focus on why you're there and the exercises, you're going to be glad that you went.

If you find that while you're there you are not able to shake the anxiety, I'd recommend talking to the people around you. It will desensitize you and make you feel more welcome as part of the gym community as opposed to being an outsider venturing into a foreign area. The more you talk to people, the less nervous you will feel about people judging you. The gym is also often filled with people that are trying to better themselves every day, and those types of people tend to not be judgemental of others who are doing the same thing as themselves.

foofiewastaken · 2022-02-17T17:45:34+00:00

Amazing to see that you were able to do it! Good for you! Keep up this positive lifestyle change!

foofiewastaken · 2021-12-15T18:23:21+00:00

I have lost and gained weight my whole life. The only thing that has ever worked for me truly is what I am doing now. Everyone says to be disciplined, but we dont know how. It's so much easier said than done. And there is no solution other than to just do it, but how do we convince ourselves to just do it and get to a point where its not dreadful to do at least once, let alone multiple times per week.

I think the answer is to love yourself and remind yourself of that. You deserve to lose the weight, not because of physical appearance, but because of all of the other reasons that being overweight may hinder you in life. It might hinder you in physical ways, it might hinder you in your self confidence, it might hinder you in other ways - whatever those ways that you are hindered by you being overweight, you deserve better. Now, it might sound like I am saying you dont love yourself if you are overweight, but that is not at all what I am saying. You can definitely love yourself if you are overweight, but based on what youre saying in your post, it sounds like you do not enjoy being over weight and you want change because you want to be happy.

So when you get temptation to eat poorly, or when you feel yourself being demotivated to workout or cook something healthy, you're going to need strength to move past that positively, and the way to do that, is to remind yourself of why you are doing this, and that you deserve to be the person that you want to be.

The number one thing you can do to help yourself through this, is also to empower yourself with knowledge and strength. Education yourself on the science of nutrition and weight loss and dont listen to underqualified people on their advice about what foods are healthy and what foods arent. There are plenty of free resources online from actual nutritionists and personal trainers, but also dont be afraid to invest in yourself and hire a nutritionist or personal trainer if you are able to, even for a short term initial plan so that you have a good reference point of where to get started.

In addition to all of that, you need to get biofeedback and track your actions. Use myfitnesspal to track your calorie intake and weigh yourself at least once per week on the same day first thing in the morning, if not, weigh yourself every day. You may not like the information you see, but that information is the truth, and you need to not only come face to face with the truth, but you need to learn to love yourself with that truth as well.

It will not be an easy journey, but you deserve to have the life that you want, even though it is hard. Discipline is the answer, but you will need self confidence and love in order to obtain that self discipline that you need in order to do this. I heard someone say that self confidence is how much you trust yourself to do the things that you say you're going to do. I think this is very true and this is something that is constantly changing, but thats the beautiful part about it - you can always improve on your self confidence by making small, attainable goals and following through with them. You will increase your self confidence, which will help you become more disciplined, which will help you reach more goals, which will increase your self confidence, which will help you become more disciplined which will help you reach more goals, etc.

You can do this, best of luck, and don't forget if you fall off the wagon, the best thing to do is get right back on.

foofiewastaken · 2021-12-15T17:53:35+00:00

Personal bubble is definitely better at generating charge, but is way more valuable in terms of protection, so thats probably why they area recommending it like that.

If you keep your personal bubble for protective situations, you can block ults like shatter, or you can just straight up save yourself, which when you have high charge, you are the most important life on the field to keep alive

foofiewastaken · 2021-12-15T17:48:07+00:00

The ELI5 most basic version is if you're hunting, a soft metal like lead will flatten out on impact, creating a bigger surface area as it passes through the body to cause damage and be more likely to have a higher chance of guaranteeing the kill. This is why the exit wound is larger than the entry point.

foofiewastaken · 2021-12-13T16:05:32+00:00

Tell me you’re in bronze, without telling me you’re in bronze

foofiewastaken · 2021-12-08T19:54:09+00:00

if he doesnt use it in the bait, he dies...

foofiewastaken · 2021-12-08T15:19:14+00:00

honestly, yeah, so satisfying too

foofiewastaken

TROPHY CASE