So over the years I've struggled with maintaining my weight and overall health and now at 42 its starting to catch up with me---i was pre diabetic and also diagnosed with prostatitis, those two things were enough to say hey lazy a## time to do something. My biggest problem has been discipline and self control...I have a hard time staying focused on a diet exercise plan because to me saying oh I'm on a diet right now sounds so temporary. This time instead I'm focusing on a lifestyle change and for the past few months I've just been making better food and drink choices and its been easier than I thought.

What I've eliminated: Processed carbs- sodas, chips, crappy breads, cereal, pasta etc. Caffeine- not because its really that bad but I'm naturally pretty high energy and any amount messed with my sleep.

What I've cut back on: salt, red meat, homemade sweets- 1 or 2 cookies or equivalent a week instead of several 5 days a week, butter and other high fat dairy like Cheddar cheese and cream cheese, alcohol- its a pretty big inflammatory so since my prostatitis diagnosis I've had zero and I'm determined when I go back to imbibing I'm gonna cut back from what I was consuming which was already cut back significantly for the past 18 months.

What I've added or increased: cardio- namely brisk walking which is good for mental health, heart health and inflammation, fruits- veggies- whole grains- healthy dairy, leaner protein sources- chicken, fish, shrimp,Greek yogurt for protein and gut health, Water- I was not drinking enough and I don't care how cliche it is proper hydration is extremely important for, well everything, Time for personal reflection- never done much of this but it helps unclutter my thoughts and add perspective.

What I've experienced: Improved symptoms with my prostate,lower blood pressure, better more consistent bowel movements, energy is more consistent thru the day, lower back and knee pain are gone for the first time in years, regained some of my flexibility, clarity of thoughts leading to better attitude control and overall better mood. Last thing I've noticed\experienced is since eliminating alot of junk is that I don't really miss it, in fact it was easier than I thought and its not even an option I'd consider at this point, really doesn't enter my mind.

What's my plan: Continue to focus on eating and walking which should be easy now that I'm not treating it as something I'm doing for now but it is what I'm doing going forward. At some point I will incorporate some strength training to maintain my current muscle mass. With added mental clarity now realizing what's really important I will focus on strengthening my relationships, especially the one with my wife which we both agree that we have been neglecting.

What's my goal: overall I'm just looking to be better-- I'd like to get back to the weight I was when I got together with my wife. When I started this about 8 weeks ago I was 287lbs--- right now I'm at 270---end goal would be 215----but honestly the number isn't as important as how I feel. I'm really just aiming for better sleep, less aches and pains, clarity to add to better performance and decision making and most importantly a stronger relationship with my wife. I guess the ultimate goal then would be more daily enjoyment and overall better quality of life.

I'd say this is going to be a long road but I feel like that is a trap in the same way as calling something a diet is. This is not thing that I'm doing, this is the thing I'm doing forever. There will be challenges and setbacks but im determined to stay flexible, diligent and disciplined...I'm doing this.

4 minutes ago, DitchPanda said:

I'd say this is going to be a long road

It's the only road.

Average life span now is right around 77.

Middle age is 38 not 50.

The quality of our lives declines as we age regardless of our actions.

That's part of the deal.

But some of that decline can be slowed quite a bit when we make the right moves.

Every daily food & drink decision is key and the secret to success.

And it sounds like you are ready and committed to taking those steps.

You don't have to do this on your own.

The internet is IMO both a blessing and a nightmare.

which is why I lean toward the following recommendation.

Seek the services of a registered dietitian (RD/RDN). These folks are licensed, regulated health professionals with mandatory degrees and clinical training, authorized to diagnose and treat specific medical conditions. RDs require a master’s degree (as of 2024), 1,200+ hours of supervised practice, and passing a national exam.

Knowledge is power; tap into it.

IME, all of this is a lifestyle and a commitment to both yourself and those that love and depend on you.

In order for me to be successful at this, my life needs to revolve around it. And it does.

Read that again.

When your moves are rooted in purpose, discipline isn't a chore.

It's the standard.

You stop negotiating with your feelings and start leading with who you've decided to become.

The only obstacle in these ventures is you.

Get out of your own way.

Here's to a healthier @DitchPanda

A-Jay

1 hour ago, A-Jay said:

It's the only road.

Average life span now is right around 77.

Middle age is 38 not 50.

The quality of our lives declines as we age regardless of our actions.

That's part of the deal.

But some of that decline can be slowed quite a bit when we make the right moves.

Every daily food & drink decision is key and the secret to success.

And it sounds like you are ready and committed to taking those steps.

You don't have to do this on your own.

The internet is IMO both a blessing and a nightmare.

which is why I lean toward the following recommendation.

Seek the services of a registered dietitian (RD/RDN). These folks are licensed, regulated health professionals with mandatory degrees and clinical training, authorized to diagnose and treat specific medical conditions. RDs require a master’s degree (as of 2024), 1,200+ hours of supervised practice, and passing a national exam.

Knowledge is power; tap into it.

IME, all of this is a lifestyle and a commitment to both yourself and those that love and depend on you.

In order for me to be successful at this, my life needs to revolve around it. And it does.

Read that again.

When your moves are rooted in purpose, discipline isn't a chore.

It's the standard.

You stop negotiating with your feelings and start leading with who you've decided to become.

The only obstacle in these ventures is you.

Get out of your own way.

Here's to a healthier @DitchPanda

A-Jay

Thanks for the insight and well wishes...I'm committed to this, I'm the only one who can change this

Glad you're doing something about @DitchPanda. I personally have been battling with hypertension the past 3 years or so - It's elevated but well under control, it was stage 1. Most know the why but won't wake up to the how, as in how to remedy the why. They rather have a doc prescribe meds and then move on with their normal lifestyle. I really don't want the meds to feel good, I'd rather maintain my fitness and nourishment routine and feel great.

Good luck with your situation. I'm sure you'll crush your goals.

Wonderful. Once the right choices are habit and you look forward to training it's a breeze.

I think your off to a good start. As we age, a healthy diet and exercise are what we need. Good luck with this, and keep at it.

Sounds like the right mindset and game plan.

Many years ago I crossed paths with a Doctor who happened to be an author of several books regarding health and wellness.

I picked his brain about what's most important for staying healthy.

He raised 3 fingers and replied with this. " I'll never forget ".

(1) Get plenty of exercise.

(2) Drink copious amounts of water.

(3) A proper sleep regimen.

He said if these 3 things aren't being met then all other efforts are in vain.

Outstanding work! Getting there is the hardest part. Maintaining is easy. You’ll be very happy you did it.

it isn't so much a "long road". its more of a tight rope bridge with missing planks and exposed nails.