Vagabond, Bags of tune is practical. Tuna provides lean protein, and as long as you choose the right brand, no nitrates.

 

Lord's Table - Setting Captives Free

Developed by an airline pilot...

 

If you're looking for some food you can travel with, that is not bad for you, try these.

Steves Original

I don't follow a strict Paleo diet but these do travel well. Vacuum sealed bags and less money than most road meals.

Weight training is the way to go. Crossfit is another great program.

 

I can't say to cut out alcohol completely because I do love me some bourbon. But definitely cut back significantly. Enjoying 1-3 drinks a week or so won't hurt ya.

I agree 100% cardio at least 4 (I do 5) times a week. I don't run. I get on a treadmill and set the incline to 8-10 degrees and walk at 3.5mph. This will burn on average 300 calories alone. If you include weight lifting before or after this (I'd recommend before) you're looking at far more. There's plenty of weight-free workouts you can do in your hotel room too if no dumbbells or machines are available.

You don't want to do weight training more than 4 (5 days max) per week. Otherwise your progress will plateu and you'll lose motivation. Give your muscles a chance to regroup and "revive" themselves so-to-speak.

You'll feel much better and the "it hurts so good" feeling will diminish after you've been at it for a while.

 

I used Medifast and went from 260 to 210 in about 4 months. I kept it off for 1.5 years until i got distracted by a home move/purchase and some lousy weather that kept me off my bike for half a year. I'm now at 245 and not happy about it.

Medifast is a food replacement (you buy it from them) and is basically a vitamin enriched protein based food. The soy bars are easy to travel with so it works for pilots It is also a multi level marketing scheme with your "coach" making some money off all your purchases. It works however because you will enter in to ketosis and burn fat. It's basically the same as Atkins but more nutritionally balanced.

If you want to get the name of my coach and enrich him, PM me. I have never been interested in sales. Look um up and see what you think.

 

This is one of the most correct and concise posts on the subject. I lost about 60lbs in the last 2 years (but more like 40-50lbs in 6mo) and this was it. Change your perception about portions and what you "should eat". I do a pb&j for lunch much of the time, and I don't eat it all at once. Same thing if I sub in "fiber bars" for lunch. I cut out the beers I was having every week and scaled it back to specail occasions. It's challenging at first, but then you get used to it. I see guys that literally eat all day long, and it shows. I literally do the exact exercise above. Run one day, do upper/mid body the next, and repeat all week long. Get up a little early to get it in. Some days it just doesn't work out, but I find myself making the time because it's my health. The days it doesn't work out as well, I'll do a "half" workout and another "half" the next day. You simply have to get your metabolism up. In the worst case scenario, I just go on a walk, and they've found that you burn about the same calories walking a certain distance compared to running it (just that running is much quicker). The biggest tennent of this is REGULAR exercise, and it doesn't have to be extremely strenious, it wasn't for me during my biggest weight loss.

I highly agree with cutting out the processed foods. Those are just trouble any way you look at it. There are some "processed" things I invetivtably end up eating, but I keep it to a minium and I'm avoiding the things like frozen dinners, hambuger helper, spaghetti and chilli in a can, and so on. Make it fresh, then freeze some of it for dinner later in the week. On the road, go simple. Fiber is one of the most important things and you'll notice a huge change in your diet when you're eating it, so wheat bread for your PB&J. I don't eat very much meat, almost none during the weekdays. Not saying I'm vegitarian, but you simply don't need all of that meat and the bad that comes with it outweighs any benefit of "having it for every meal". Salt is also your enemy, some things just have outragous amounts of salt, and you go back to "processed foods" and realize that salt is one of the most common "preservatives", but then to avoid excessive salty foods they have to balance it out with a crapload of corn syrup, but then you get used to that huge salt and sugar intake and it just wrecks your body. Think about cumulative salt intake (foods made with salt and the additional salt we add to them). Soda is a primary violator of this.

People that know me ask me all the time "how did you do it?", and it's hard to nail down any one thing, it's a lot of small changes that added up make a huge difference. It's easy to fall in "traps" and not be aware of what you are doing, but now I feel like I'm "on top" of it and I have a much greater awareness of these things. That makes it overall easier, not to mention training your body to accept the lesser portions and foods without feeling crazy hungry.

Lastly, DRINK WATER..sounds dumb, but it keeps you feeling "full" better than almost anything- and forget about "diet foods". Make targeted decisions based on sugar, calories, saturated fat, sodium or something like this, but don't buy into "diet foods" like diet TV dinners, diet soda, diet shakes, etc. It doesn't work and it's a sham. Eating healty means natural/simple foods.

 

Simple, LIFESTYLE CHANGE.

It's easy to say, but very very difficult for some to execute.

 

Because eating right is difficult, I try to reduce the quantity of food taken and take a very good line of vitamins that can provide what my body needs. The line of vitamins is Reliv. Let me know if you would like more details of what I take and how it helps me and I will be happy to help you with that.

 

I did this

Homo Diet Healthy Way of Eating

its called the optimal diet.(don't let the website name throw you ). İts not really a high protein diet-its more of a high fat diet of natural fats-butter .animal . and high quality vegetable oils like olive and coconut.
lost 44 pounds in 2 months with 0 exercise at first.And nothing to buy online.
Once the weight started coming off I had so much energy from this I had to exercise!
Another benefit is that I went from 8plus hours of sleep a day down to 5 or so.
Look at it and see if you can do it.

I got to warn you though-the first week you can be grouchy as you do not get a sugar or carb fix.After that you level off on the attitude....or at least I like to believe I did. At 3 or 4 weeks food is not something you do for enjoyment( ie comfort food-happy meals etc)..you eat because you have to.Not because you want to.

Good luck

 

Lifestyle change is most effective
As others have said, stay way from processed foods, refined sugars and simple carbs (breads, pastry etc...).
I attended a convention last fall in Las Vegas of the American Bariatric Physicians, these are the physicians who deal with patients who are overweight many of them morbidly obese. At the convention I met Dr Barry Sears who developed The Zone Diet. He's very well respected and is one of the leading doctors who research issues with overweight people...Google him and you will see.
ALL of his research leads him to believe, and it was a strong theme of the convention and the expo, that you must start with reducing inflammation in order to start to have any positive effect on losing weight.
His research suggests a diet that is high in polyphenol based antioxidants is where the Bariatric world is heading. Polyphenols are the "Mercedes Benz" of antioxidants and work the best for reducing inflammation.
The reason I was at that convention was due to having participated in a 50 person medically supervised 90 day study and lifestyle intervention using a polyphenol based high antioxidant meal replacement. We substituted it for 2 meals, logged all of our food, had a 3rd sensible with protein (fish, chicken, beef, turkey etc..) and complex carbs (vegetable), exercised, got at least 8 hours of sleep and had a buddy system for accountability.
All 50 people that started the study finished it, which in and of itself was amazing as most weight loss studies lose half the participants after 2 weeks. Our average weightloss was 30 lbs after 90 days and I lost 51 lbs and 8.5 inches around my belly. Our study was peer reviewed and then featured in and (and we are on the cover or) The Bariatrician which is the journal of the American Journal of Bariatric Medicine.
1.5 years later I've still kept it off and as a group, the average is now up to 44 lbs.
Good luck! Record or write down EVERYTHING you put in your mouth, you will be surprised who often and how bad what you put in there, was by choice and that to was an unhealthy choice.