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Rybach

Rybach: Insert Coin, Press Start!

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Intro

I'm a 35 year-old man who works night shift taking care of people at a group home for the developmentally disabled. I've been a member of the NF Academy since 2015, but I haven't stuck with it for too long at a time because I'm very good at finding excuses to be antisocial: I don't want a Facebook account, my work hours are hectic, that personal counselor has clearly incorrect opinions about food, etc. But now I'm the heaviest I've ever been (381.7 lbs), so big that I can no longer find pants my size in any department store. Time to lose weight, and use the social functions of NF to keep me on track.

 

Main Goal: Get Diet Under Control

I've learned from past failures that I need to get my diet straightened out before I even contemplate exercise. Diet is 80% of the battle, and trying to do everything at once at my size results in sprained ankles and low morale. So baby steps: diet first!

 

Supporting Goal 1: Keep a Food Log for 5 Weeks

My food log consists of taking a picture of anything that has more than zero calories with a retro camera app before I ingest it. That extra barrier makes eating anything a deliberate decision, which cuts down on mindless eating and keeps portion size in the front of my mind.

 

Supporting Goal 2: No Candy/Sweets for 5 Weeks

Snacking on a box of candy or picking up a box of pastries at the store is a weakness of mine. Considering my family history of obesity and diabetes, I think it's best I go cold turkey for this challenge and see what my relationship with sugar is once it's over.

 

Supporting Goal 3: Level Up to NF Diet Level 7

An academy goal, and one I need to do honestly this time. I should be at NF Diet Level 2 when this challenge begins. I want to focus on following the Academy's program for this challenge until I'm eating at the target health level in 5 weeks, small changes each week.

 

I keep failing respawns because I never followed my NF goals honestly and openly. Time to change that.

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You're setting off on a good path taking care of food issues.  Reining in overconsumption should help tremendously for making progress on your goal.  :encouragement:.   Anytime I'm failing my food lifestyle goals, there's usually pastries involved. :lol:

 

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Welcome!

 

13 hours ago, Rybach said:

that personal counselor has clearly incorrect opinions about food, etc.

 

You'll never take my dairy, nerdfitness diet guide!!!! Ahem. Even if I don't agree completely with the entire NF diet guide, I feel tracking can be super helpful for gathering data, and trying five weeks without sugar seems like it should be useful and informative. Good luck with your challenge. 

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Welcome, Rybach!  Fighting the sugar monster is tough - I haven't even come close to it yet - soda is my downfall!  I'm trying to sub out Mio water enhancers for soda - maybe you can sub fruit for the pastries & candy?  Just a thought!  Best wishes on your challenge!

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4 hours ago, Harriet said:

You'll never take my dairy, nerdfitness diet guide!!!! Ahem. Even if I don't agree completely with the entire NF diet guide, I feel tracking can be super helpful for gathering data, and trying five weeks without sugar seems like it should be useful and informative. Good luck with your challenge.

Hahahaha! Thanks for the support, Harriet. The personal counselor thing was an outside story I didn't communicate: a couple of years ago the local community center/gym had a sort of counseling program/weight loss contest that I actually lost 21 lbs doing, but I didn't continue past the first 3 months because the counselor was less science based than pushing health cult myths. She did not respond well to my debunking. That and her whole 30 recipe choices sucked. I'm liking the NF diet levels because they're flexible, slow-building, evidence based, don't get rid of dairy until level 8, and allow for mistakes (don't miss two in a row). I found Steve's article about "Paleo-ish" especially inspiring.

 

2 hours ago, BloodyBunnies said:

Welcome, Rybach!  Fighting the sugar monster is tough - I haven't even come close to it yet - soda is my downfall!  I'm trying to sub out Mio water enhancers for soda - maybe you can sub fruit for the pastries & candy?  Just a thought!  Best wishes on your challenge!

I've been successfully fighting sugar cravings so far with flavored sparkling waters. They're super sweet (Aspartame>Sugar imho) and hit my spot without sugar, calories, caffeine, or sodium. It's like having a fruity soda without the sludge. Might be worth a shot. Also, thanks for the well wishes and hella respect for the Holy Grail profile theme!

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I agree with BloodBunnies, the sugar monster is Boss level hard. But of course doable!

 

Last time I realised I was eating too much sugar again I started substituting it for fruit, grapes in particular were great for the super sweet cravings but only a handful per serve. The other thing you can do is aim for just a little bit less each day, whether that's substituting like I just mentioned or just having less so you still satisfy the brain and all its neediness of things but head in the direction you want.

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14 hours ago, Rybach said:

I didn't continue past the first 3 months because the counselor was less science based than pushing health cult myths. She did not respond well to my debunking.


Oh, how fun. Did she try to make you drink alkaline water and balance on bosu balls? 

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6 hours ago, Harriet said:

Oh, how fun. Did she try to make you drink alkaline water and balance on bosu balls?

Actually, yes and she would have had she had the budget to update her office hahahahaha

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CHALLENGE UPDATE: DAY 1

 

Just documenting where I am at the start of this challenge. Don't mind me.

 

Supporting Goal 1: Keep a Food Log for 5 Weeks

I've been taking a picture before I eat anything since 9/5, and I'm still doing it honestly. When I know it's being documented I tend to skip seconds and snack sparsely and healthily. Big part of the reason I've lost over 10lbs so far during my respawn.

 

Supporting Goal 2: No Candy/Sweets for 5 Weeks

I went with my mom to a fancy casino buffet tonight. This buffet has an epic dessert station: creme brulee, gelato, ice cream, brownies, cookies, tarts, fudge, pie, multiple flavors of cheesecake, and on and on. For the first time ever eating there, I skipped it. I did one plate: prime rib, shrimp, and lots of salad bar veggies. By the end I was full and didn't even want a trip to the seduction pit. What has Nerd Fitness done to me?!

 

Supporting Goal 3: Level Up to NF Diet Level 7

I bumped up to Level 2 yesterday. This week's changes: reduce liquid calories, drink more water, make one meal per day healthy, make "breakfast" (as you Daywalkers call it) healthy protein and fruit, and practice mindful eating. I had two six-packs of V8 in my fridge. Not the worst caloric drink in the world, but I gave them both to an aunt who drinks them as an afternoon snack at work. Just tea, water, and diet soda from now on.

 

I think I'll update on Sundays until the challenge ends. That's when my NF Diet Levels go up if I do them right. See y'all next week!

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1 hour ago, Rybach said:

Something I noticed doing food math today: 100 calories = 12oz broccoli, or 0.69oz nut and fruit mix, or 1Tbsp butter


Sold! I'll take the butter! *eats plain butter*

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CHALLENGE UPDATE: WEEK 1

 

A day late, but I had to work an unexpected double shift yesterday. I do what I can.

 

Supporting Goal 1: Keep a Food Log for 5 Weeks

In all honesty, I missed one. I was at work with a dead phone and hadn't eaten in 20-ish hours, so I grabbed a small leftover burrito from the fridge. The point is that it was a mindful decision and stayed within my current diet. 35/36 ain't bad.

 

Supporting Goal 2: No Candy/Sweets for 5 Weeks

I came to a full realization this week of how hard it is not to eat sweets at work. The pantry is stuffed full of cookies and snack cakes, and I had to make things like pudding and cinnamon buns for the house. But I made it through. I filled up with water whenever I was tempted to snack on a sweet, and I thwarted the sugar beast once again.

 

Supporting Goal 3: Level Up to NF Diet Level 7

I bumped up to Level 3. This week's changes: minimize sugar (woot! already there!), cut out almost all liquid calories, cut back on diet soda, eat at least one vegetable every day, go a week without eating pasta. This is doable.

 

Time to re-focus. Down 17 lbs, 14 more to my next goal. I can do this.

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On 9/19/2019 at 11:36 PM, Harriet said:

Sold! I'll take the butter! *eats plain butter*

 

On 9/20/2019 at 11:31 PM, Psykamaholik said:

You butter believe it!

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2 hours ago, Rybach said:

I came to a full realization this week of how hard it is not to eat sweets at work. The pantry is stuffed full of cookies and snack cakes, and I had to make things like pudding and cinnamon buns for the house. But I made it through. I filled up with water whenever I was tempted to snack on a sweet, and I thwarted the sugar beast once again.


Yeah, saying no to sugar when it's right there is some high level mastery. Good job.

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Woot woot.

 

On the Broccoli (that I eat most days) I recommend buying the "florets" then you get just the "trees" and not the stems. That is my preference.

 

The foods I am surprised by calorie density: Cheese, pastas these I keep to a pass or really limit.

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CHALLENGE UPDATE: WEEK 2

 

Supporting Goal 1: Keep a Food Log for 5 Weeks

I was sick for a good chunk of the week. Occupational hazard. Symptoms included stuffed nose, dizziness, and overeating on nuts and canned soup without caring enough to document it in my food log. I did get back on track, but there's a missing day. I don't consider the challenge failed, though. Everything I ate was a deliberate decision, which is the whole point of the exercise.

 

Supporting Goal 2: No Candy/Sweets for 5 Weeks

Still haven't had a single candy or sweet during this challenge. This week my bosses noticed that I haven't called off work in 4 years and my birthday is coming up, so they hinted at "doing something" for me that would involve a cake. I asked them not to make me a cake because I'm not eating sweets. Odd how many work rewards involve junk food.

 

Supporting Goal 3: Level Up to NF Diet Level 7

Last week I had no added sugar or liquid calories, only drank one diet soda per work shift and restaurant meal (none at home), ate a vegetable with at least one meal a day, and ate no pasta. Bumped up to Level 4. This week's changes:

  • Remove all liquid calories for a while
  • No pasta, bagels, muffins, or other empty calories
  • Cut out most bread
  • Candy or sweets a very rare treat (way ahead of ya NF)
  • Every meal has a quality protein source and a vegetable

Here's the weird thing: I overate (eating beyond fullness) several times last week, but I only ate food within my NF diet level, so I actually lost another 1.5 lbs. It's an odd feeling to be a shrinking glutton.

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On 9/29/2019 at 8:43 AM, Rybach said:

Still haven't had a single candy or sweet during this challenge.

 

That's pretty amazing. And I wouldn't worry about one day not logged. Long term success doesn't come from avoiding all failures, it comes from continuing instead of giving up. 

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CHALLENGE UPDATE: WEEK 3

  

Supporting Goal 1: Keep a Food Log for 5 Weeks

Realizing that the "take a picture" food log was making it too easy to overeat, and looking ahead to see that I'm going to want to track things like calories and protein and carbs soon, I switched my food log to a macros app this week. Still keeping it going, and the weight is mysteriously coming off faster now. Weird.

 

Supporting Goal 2: No Candy/Sweets for 5 Weeks

First time since the challenge that I've been able to go to the movies (Taxi Driver 2: Joker Boogaloo) and I come to the realization that there's nothing at the concession stand I can consume besides diet soda. That and the added presence of a perpetually filled Halloween candy bowl at work makes me wonder how much sugar has been in the background all my life. Still no candy or sweets this challenge. I want to say my body has fully realized that refined sugar is poison, but that's a lie. I'd totally Godzilla-style slaughter a Keebler Elf village right now to eat all the cookies.

 

Supporting Goal 3: Level Up to NF Diet Level 7

Caloric beverages are out, and I haven't consumed any breads or pasta or bagels or any grain above that one tomato basil wrap I ate ate Subway yesterday (turkey veggie wrap on my way home was a fair compromise on 38 hours of no sleep). No candy or sweets, and every meal now has a protein and a vegetable. Level 5. Here are my next changes:

  • Eliminate breads, pizza only once a month
  • All meals have plenty of protein and healthy fats
  • Start to eliminate snacking
  • Limit carbs to 150g a day

I'm closing in on weight loss goal 2 of 9. Watch for me in the Woot Room.

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