As you know my dad had a little health scare that encouraged him to lose some weight. He has lost a total of 23 lbs in 44 days and he has stuck to his new ‘diet’ and exercise program longer than ever.
We need him around so that he can see me win a marathon someday, continue to beat me at chess and help convince my mom that I still deserve an allowance:)
Today I am at work all day with no time to blog (okay, I am sure I will find a little time to blog stalk) so I asked the papa if he would mind showing you what a typical day’s of food looks like.
The coolest part about it all is that he is doing this on his own. He still works 60 hour weeks, doesn’t have people making his every meal/snack and doesn’t get the opportunity to have Jillian or Bob yell in his face to workout harder.
Basically, he added exercise and eats a lot less of his favorite foods (I did not inherit my eating 5 lbs of produce a day thing from him).
He is self-motivated and it is inspiring.
———————————————————————-
The “Write Down Everything” Diet = 6 or 7 meals(or snacks)/day with a 1500 calories/day target .
Exercise: 2.5 mile fast walk each day – 6 days/week.
Exercise target heart rate: 110 bpm for 35 min.
Typical Diet (6/13/2011):
Breakfast: 2 Shredded Wheat Biscuits(160) + 1 tbsp granulated sugar(45) + 1 cup 1% milk(110) = 315 calories.
Mid-morning snack: Large glass of water + 2 dates = 40 calories.
Lunch: Large glass of water + 1 cup pork and beans(220) + 1 Tyson Teriyaki Chicken Grills(140) + 2/3 cup green beans(30) = 390 calories.
Afternoon snack: Large glass of water + 3 Jordan Almonds = 45 calories. 790
Diner: Large glass of water + 2 Costa Vida Chicken Tacos – no rice or beans = 460 calories.
Bedtime treat: Large glass of water + Baby Ruth = 280 calories.
Total: 1530 calories.
——————————————————————–
Do you see where my candy love comes from?
Have you ever lost weight? How did you do it? (let’s talk about healthy ways okay:)
Do you or have you ever journaled everything you ate?
-I used to but it made me a little bonkers…..
What did your parents do for exercise when you were growing up…what about now?
-They were/are walk-aholics.
49 comments
Laura
I’m in the process of trying to lose the 15 lbs. I gained while studying for the bar exam! (See what you have to look forward to with Billy in 3 years :-)) I have been eating much healthier, aka more meals at home and less take out ( I did have the excuse of studying 12+ hours a day and not having time to make my own meals) as well as doing strength training 2-3 days a week and cardio in the form of running/incline walking, tennis and swimming 2 days a week. I’d ideally like to add more into my schedule but it’s just not feasible at the moment! I am lucky enough to have a boyfriend who is a personal trainer though, so I do a few of my workouts each week with him when our schedules allow it, and man do I feel sore the day after!
My mom is a crazy gym goer. She runs/lifts/does yoga and pilates 6 days a week and has my whole life. She loves to work out! She also walks extremely fast for a 5’0″ person!
Your dad looks like he is doing great so far. Kudos to him for making such a huge lifestyle change so late in his life and for sticking with it, it’s very inspiring!
elysie
I lost 20 pounds about 4 years ago. I basically just ate a lot more at home and stopped eating out and doing takeout so often. One thing that really helped me was not eating as many sweets because that’s my big downfall. I make smoothies my dessert – using pineapple juice in them instead of milk really makes them sweet and you don’t have to use a lot of it (maybe 3 oz) to make a medium sized smoothie.
I always exercised so I didn’t change that at all, except that maybe I exercised LESS as I cut my calories. I’m big on not cutting calories drastically. I ate close to 2,000 calories everyday while I was losing weight and exercised about 45 minutes. I think most of us tend to overestimate the calories we consume so most people that have serious weight issues probably don’t realize that just cutting back SOME on calories will help a lot and you don’t have to cut down to 1,200 calories a day and be miserable.
Good for your dad for making some healthy changes!
Andrea (Run. Learn. Repeat.)
Awesome job to your dad! I used to write everything down that I ate, but have stopped doing that, and man it saves a lot of time and stress! However, measuring and tracking everything I ate for awhile did help me lose a few pounds. When I first started doing it, I was surprised to see how fast the calories add up! I think it’s great to use for awhile as long as you don’t get too obsessed about it.
Samantha @ Health, Happiness & Skinny Jeans
What an awesome accomplishment! Its not easy to change your lifestyle but it looks like your dad has adopted changes that he can easily stick to. Great job Hungry Runner Dad!!
Sylvia (My Attempt at Balanced Living)
I went to bootcamp and lost 18 pounds. Drill instructors punishing you with exercise and restricting your food intake will do that to you :) I emerged much stronger and now I’ve changed my diet to a “whole foods” philosophy. I also try to stay very active (hiking, running, swimming, etc)
My parents got two dogs in an effort to force walks upon themselves. My mom is also changing the way she cooks for her and my dad. They have daily salads and such. It’s working. My dad has lost 70 lbs in the past year :D
Liz @ iheartvegetables
I’ve never really been overweight but I do have genetically high cholesterol, so when I was younger, I had to keep a food journal so the doctor could see if there was anything I needed to cut out of my diet. I’ve always liked healthy food so it hasn’t been a huge problem!
Jen G.
I lost 30 lbs last year — worked out like crazy, ate really well. Unfortunately, I’ve put about 15 back on: graduating from my masters, getting a new (desk) job, a bout of anemia where all I wanted to do was sleep for several months, plus 6 months of injury, sickness and/or non-stop travel sent regular exercise and consistent eating out the window. I’m working on getting it back off, but working out isn’t as much fun with those extra 15!
RunEatRepeat
Your dad is rocking it! I used to journal my eats, but it made me crazy.
Rachael @ Happy Healthy Runner
That’s great that your dad has done so well with his weight loss! My mom is my biggest inspiration and one of the fittest 50+ year old’s I know (she’s more in shape than I am, and I work out a lot)… but she’s been that way as long as I can remember… She’s always been an exerciser/healthy eater, which I think is one of the huge reasons I am today. Granted, it took me a while to figure out I couldn’t live off 99 cent tacos from jack n the box (which is just rude) and waffle fries from chik fil a (equally as rude, those things are like crack for me) buuuut I’ve come to terms with it.
Tabaitha
I love Tosca Reno’s Eat Clean Diet (Lifestyle). You eat clean foods 6 to 7 times a day which include lean protein & complex carbohydrates at every small meal and drink atleast 2 liters of water a day. I have never felt better in my life. You are never hungry and you learn to be more creative with each meal, so it’s never boring. I also exercised for an hour by doing light cardio three days a week and lifted weights for 10 to 15 minutes two days a week. My hair was super shiny, my skin was clear, I had TONS of energy and slept like a baby.
Lynn
My mom swims several times a week – she swam 2 miles yesterday and is 58! Way to go mom! My dad plays/coaches basketball, and they both go for walks around their property most nights.
I hope I’m at least as active as they are when I’m in my late 50s!
Leslie
I have lost 65 lbs since March 2010. To be honest, I saw a picture of myself, totally candid, and I didn’t recognize it as me. I was totally blind to the weight I put on in college after I stopped playing softball.
At first, I just started working out 4x a week, 2 days lifting, 2 days elliptical. Then, I realized after 30lbs down I had plateaued so I started keeping a food journal. I still do, but I agree, it drives me nuts sometimes to have to look crap up and actually remember every single dang thing so sometimes I just enter in breakfast/lunch to get a handle on how much I have left to budget in for dinner.
Since the 30lb plateau I started running instead of the elliptical, I go to the gym 4-5x a week still, definitely still lift but I have noticed doing HIIT workouts are the key to losing weight. Even though they are brutal.
Oh and water is basically the biggest secret known to diets. Like ever.
Newer to the blog Janae and I read religiously!!
Christine
Before my wedding I needed/wanted to lose 10ish pounds so I went on the “cereal diet.” Cold cereal with fruit for breakfast and lunch and then granola bars for snack, and a normal dinner. I’m not advocating it, of course, but it worked with my caloric needs and my sweet tooth.
Rachel
Last summer I lost 25 lbs with Sparkpeople.com which advocates healthy eating and exercise, no gimmicks, and it’s free. I gained it ALL back after our wedding and I started grad school (I also work full time and have a 2 hour commute daily…combined it was stress city and I coped by eating junk). I’m now in the process of getting back to my happy weight. I basically eat a clean, low calorie diet (less than 1500 daily) which I have not been hungry with because I eat a lot more filling, voluminous foods that are low cal like veggies and fruit. I rotate cardio (walking, running, Zumba, videos) and do ST a couple times a week and yoga at least once a week. So far I’ve lost 8 lbs this time around (which will be the last time).
Jen
YAYAYY! happy father’s day weekend daddy HRG!!!
I lost a lot of weight “following” the south beach diet. Diabetes runs HIGH in my family, and keeping sugars and unhealthy carbs in check is a MUST! (“following” in quotes because i used the guidelines instead of the strict diet, i was heavy into cardio/running, and more carbs than the diet calls for is a must!)
I was not athletic growing up, but my dad was always a crazy-good runner. I never really “got it” until recently, when I started doing it myself. He can’t run anymore (old man feet issues – fallen arches, ow!) so now he cycles. HRG – know of any good team duathalons?? ;) ;)
stephanie
Way to go Janae’s dad!! It takes alot of discipline to do that, and save enough calories for the candy ;) You are doing awesome and!
I used to count calories but I got out of control/too strict and obsessed so I stopped.
Holly
Congrats to your Dad – that is AWESOME & quite an accomplishment- keep up the good work :)
I love that he also keeps things in there that he likes, like the candy here & there. A diet without the things you like eating will never last- so major props to your Dad :D
chelsey @ clean eating chelsey
When I was a sophomore in college, I lost about 25 pounds. Howeveer, I did it in an unhealthy way. I wasn’t eating enough for the exercise I was doing! ow when I give people advice, I will always tell them to shoot for a “normal” amount of food (ie: 2000 calories) because in reality, you’re going to have to reteach yourself how to eat “normally” after you’re done dieting.
Mad props to your papa!
Lindsay @ In Sweetness and In Health
Good for your dad! That is so great :) I have kept a food diary before and it makes me go crazy…I easily eat over 2000 calories a day, and seeing that on paper really freaks me out haha. Both of my parents ran when I was younger, and I wish I could get into the running thing but it always upsets my stomach :( I hope you have a great weekend!
Carie
I lost 17 pounds 3 years ago doing something similar. I recently did a reader request post about maintaining hay weight loss. To me maintainingnhas been the hardest part!
Shari @ Chicago Cuisine Critique
Your dad is doing really well! Happy (early) Father’s Day to him!
anon
Not to be a “negative nelly” but it’s definitely not healthy or sustainable for a man your dad’s size to be eating only 1500 calories a day. He should probably be eating 2000 MINIMUM for dieting, and he’d likely lose weight on slightly more than that if he’s walking.
Eating 1500 cals/day, even for women, is a surefire way to reduce your metabolism and ensure weight gain as soon as you fall off the wagon– and eventually, (the dieter) will fall off the wagon because they are HUNGRY from being under-fed.
Please encourage your dad to up his calories. 1-2 lbs per week is a healthy rate to lose weight, not 1 lb every other day.
Niki (Life's a Payne)
LOVE THE BLOG! Just saying…
My dad does Search and Rescue with the Canadian military so we have always been fitness people, besides my sister who rebelled against us. However just by exercising and cooking her own (healthy) meals she has lost 15 lbs so far.. YAY!
Also, I agree about the journaling thing! I became crazy obsessed… not good… not healthy! Blogging about some good healthy food is a great alternative!
Kimber
Hi Janae! I love your blog, its really been motivating to me lately. I recently started running again after only doing it off and on for most of my life. And its really helped me start to like my body again as Ive notice more definition to my legs, butt, etc. Im in the Navy, currently deployed so eating well/dieting is hard. I love fresh produce probably as much as you do and we ufortunately only have canned/frozen vegetables out here on the ship. I have dreams about fresh broccoli and brussel sprouts becasue my body misses them so much!
Great to hear about your dad! My parents are so motivating to me. Growing up they were huge marathoners and triathletes and till this day my dad still has a six pack and my mom can outrun me anyday.
Thanks so much for blogging!
whitneyjay
That is incredible self control… I don’t even know him and I feel proud!
Laura
Tell your dad he’s doing amazing! Good for him for sticking with it. Allowing yourself a treat (like the baby ruth) really makes it more bearable.
The biggest weight loss challenge for me is coming up in about 5 weeks. I’m having twins and will have baby weight to lose. I think I’ll be ok once I can start running again. It really is my favorite way to lose and/or maintain my weight. I’m so nervous to start running after 6 months off..it’s scary!!
Gen
I used to journal my food, but that made me waaay too obsessive!!!!
Congrats to your dad! :D
Chelsea
I was bigger in Highschool and lost a lot of weight my senior year, I did it the wrong way, starving myself then over eating. It took me years to get to where I am now, eating healthy amounts of good food and trying to moderate my exercise. I would say the exericise is the hardest for me to do in moderation, I just love it more than food sometimes!
I started going to the gym when I was in college and still living with my parents, turns out my parents followed! They have always been runners, and my Mom is 60 and she still runs 5 miles a day. I think my parents were great role models when it came to exercise when I was younger.
I usto calorie count online, but I can’t stand it. I pretty much know portion sizes by now so I just judge by the eye.
Erica
Running made me lose weight, but not for why you’s think. I really started to crave healthier foods, and so it was easy to make the better choice. I felt like I was still giving into a craving, but doing it by eating a nectarine. I still don’t understand it, I would rather have a strawberry then a piece of chocolate any day.
My mom is amazing qualified and did Kona Ironman last year.
Nicole
Congrats to your dad! :) Tell him to keep up the great work!
Kelsey
Looks like a solid diet! It’s good he’s still eating food he loves, like candy. :)
Katelyn
That is so great! Congratulations to your dad :)
kara t.
That is amazing, your dad is a rock star! I wish I could get my parents more on board with healthy eating. They don’t seem to understand that mashed potatoes and corn at dinner, does not equal vegetables. In fact the only thing green in their fridge is usually iceberg lettuce. sigh.
Since 2004 I have lost 105 lbs. Wowza, still weird for me to say and still 10 pounds from my goal. Let’s be honest- it wasn’t all from the healthiest ways. I’ve tried every diet in the book. A lot of it came off from a combination of exercising and crash dieting (low carb, the grapefruit diet, the don’t eat all day until you can’t stand up diet..stupid.), but the last 20ish have been the easiest, and most consistent. I would say that it is from 1)being prepared 2)only eating natural food 3)cutting the connection of emotional eating. All with the combination of running of course!
Carolyn
Janae, I’ve been reading you’re blog for a few months but have never commented before. I decided I would comment today. I used to run cross country in high school and then when I went to university I got lazy and into bad habits, I’ve gained 70lbs since then (it’s been 10+ years, but I’m 30, I couldn’t believe it). I used to love running but became allergic to any type of exercise. This year I joined the gym but lacked motivation to stick with it. My best friend runs almost every day. Since reading your blog I’ve been inspired to start running again, I’ve been running for 9 weeks and today was the first day I ran 5K without stopping and I’ve lost a total of 25lbs since then. Just being smarter about what I eat, I run every second day but on the other days I make sure I do at least 30 mins of physical activity every other day. Thanks for helping me rediscover my love of running. I feel and look a million times better and have reached 1/3 of my goal. Thanks :-) Don’t ever stop blogging, I look forward to your daily blogs :-)
Cara
Awesome job to your dad! I am glad he is keeping things that he likes in his diet, there is no use in total deprivation like most people think.
My parents have recently lost a lot of weight as well by changing the way they cook and eat as well as walking for an hour each day.
Lizzi
Do you see where my candy love comes from?
Well done to your dad!!
I’ve lost about 65 pounds over the last few years (actually more than that, but I’ve gained some back). It was hard work but it’s so worth it. And yep, I did it basically by journaling everything – realising how much I was eating and being able to have a log of what effect different eating patterns were having on my body.
Then I took up running, lost a little more weight, and went back to eating like a horse. haha
I’d now like to lose a teensy bit again – nothing major, i’ve just over-indulged in the last few months, but I’m not particularly fussed. I know I’m healthy and fit and strong, which is an awesome way to feel :)
My parents are the most unathletic people ever. hahah. Mum’s always really enjoyed walking though, and stays pretty active in her day-to-day life. Dad needs to start exercising, as he’s got really high cholesterol, pre-diabetes, etc etc… :( Unfortunately it’s very hard to encourage him without ‘nagging’!! I think he’s got to WANT to do it, for HIM. Sigh. Frustrating!!
Lizzi
hahaha ignore the first line about candy.. ;) i copied and pasted all your questions so i could answer them, but forgot to delete the first bit. haha i promise i’m not insane/illiterate!
Alina
stop eating fnittag foods. try a salad, 4,500 calories a day is way too much even for a groing teen try sticking to 2, 000 calories a day and lots of water.
Jessica @ These Are The Days
Thanks for sharing. It’s interesting to see other people’s eating habits. I’m so happy for your dad…inspiration for me to start dropping some more poundage! :)
runningtobeskinny.com
Katie
My parents are craaaazy active – my sister says she feels like the odd one out in our family! My dad is still playing rugby at 50 (he ends up playing with some of the guys I know…eek), has just joined the gym (and is loving his personal trainer sessions, circruits, spinning, pump etc..moans like hell all the time about the pain but still goes back for more?crazy man) and we run together! His half marathon pb is like 1.46…only 3 mins behind me so one day I think he will hunt me down and beat me! My mum plays tennis about 4 times a week (it seems like it’s every day..), has a zumba obsession, and goes to a little boot camp thing twice a week. And they both go mountain biking once a week (I think they’re having mid-life crisises and trying to keep up with the cool kids – my dad goes out with all his other 50-something year old friends and they go on these trips away to mtb ‘resorts’ where they end up with loads of 25 year old guys..but hey, if it keeps them young!) They’ve actually ended up doing more and more as they get older..
And well done to your daddio! (That’s what I call my dad aswell haha) That’s awesome he’s doing it all by himself! I can’t journal my eats, it drives me craaaaazy, have tried and it just made me obsess far too much!
running ricig
Seriously, your dad is awesome. That takes a lot of discipline and self control.
Emily
Wow I’m so impressed with your Dad’s diet! He has way more portion control than I could have! :)
I’ve tried journaling what I eat but then I found that all I would think about was what I had eaten or was going to eat and it wasn’t any fun at all! I’m starting to learn how to listen to my body when it’s hungry and when it’s full. Definitely a tough thing to do!
Ashley
I am trying to lose 5lbs. I gained them while training for a marathon. I’ve now spent one week cutting out added sugar (I still eat natural stuff like fruit and honey) and white flour. It’s surprisingly easy (after day 3 anyways) and my energy levels are more stable, I feel the need to snack less and I (oddly enough) think I’m having less mood swings. Strange, right? But I’m enjoying this. And I’m never hungry…which is good, b/c I hate to be hungry!
Nicole @ Of Cookies and Carrots
I have used different sites to record what I ate but like you said it made me a little bonkers… my dad did a fairly intense diet program once where he was on 1200 calories a day and had to record everything and report back to people every week or so. (Except I’m pretty sure he was always padding those 1200 calories with crackers haha… Then again, 1200 calories for a 6’4″ man is a little questionable anyways!). It was all under doctor supervision and he lost a fair amount of weight and discovered a love for exercise, particularly biking, so while he HAS gained a little bit of the weight back it’s astonishing how different he looks! I hardly recognize him in old pictures because I guess I enver really realized how unhealthy he was, but now he’s fairly active and still a foodie ;)
<3
n
lucie.lovely.cupcake
Hi Janae, what I really admire here is that your dad is able to eat just 3 almonds here, and two dates there. Once I start snacking I just can’t stop! I don’t know how he does it but it must take some serious willpower with a sweet tooth!
xx
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