zone diet and swimming

frankwbrown
frankwbrown Posts: 13,016 Member
in Introduce Yourself
Hi. I just joined this group (first group I've joined, so not sure what to expect).
About me:
I'm 66, retired and overweight. I started out January 20th weighing 320 lbs (my goal weight is 220 lbs). I've been swimming most days since then (except for a week during a cruise and more recently when I pulled a ham string). As of today, I weigh 286.5 lbs (I've lost 33.5 lbs). I have bad knees (looking at knee replacement once I get through the required protocol).

I believe the only way to achieve healthy weight loss is through both diet and exercise. For diet, I have chosen the zone diet. For exercise, I chose swimming since it is easy on the knees. I recently added stationary bike and plan to begin resistance training as well.

That's about it I guess.

Replies

  • frankwbrown
    frankwbrown Posts: 13,016 Member
    edited November 2020
    Here we are, five years later. I fell off the wagon several years ago when I had a problem with anemia. That problem is solved now, but I regained all the weight I lost and then some. So I started out on July 10th, 2020, at 330 lbs, with a goal of losing 100 lbs in one year. I've lost 41 lbs in 20 weeks so far... so far, so good.
    P.S. I created a Google chart to track my progress: My Weight Lost Project
  • frankwbrown
    frankwbrown Posts: 13,016 Member
    I've decided to use this thread as a kind of journal of my progress...

    And here we are again. That year has been and gone. I didn't make it to 100 pounds, but I did manage to lose 90+ pounds. I'm currently floating up and down in the 230's range. My life has changed so much for the better since last year.

    I routine has been to swim about a mile and walk a couple miles a day. I've been avoiding riding my bike because it hurts my posterior too much! (but I need to work on that)
    In addition, I've done some resistance training and yoga off and on.

    My new routine, started October 1st, is:
    • swim 2,000 or more yards, 6 days a week
    • walk or hike 3 miles, 7 days a week
    • hit 10,000 steps per day for 30 consecutive days
    • do an hour of water aerobics most days, for more cardio and to strengthen stabilizer muscles in a low impact way
    • do yoga 3 times a week, for flexibility and balance
    • do resistance training 3 times a week, for muscle building
    • work toward a point where I can begin doing tai chi (yang style) regularly again

    We'll see how that goes.

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