Ted_DN38416
Well-known member
Jump rope. Check out Jump rope dudes on YT. Get myfitness pal. Porridge for breakfast, egg white omelette for lunch, chicken brown rice broccoli for dinner. No bread at all. Easy as that.
Fitness plans to lose 3 stone.
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atypical_boro
Well-known member
Every day?
Andy_W
Well-known member
Yeah, recording and understanding is the key.
The reason slimming world and the likes don't use calories and macros is that they don't want people to understand, they want people to keep coming back, the system is designed for people to make small gains, fail and then come back again.
They push their "meals", when other cheaper replacements are more nutritious and fewer calories, and allocate less "points" to their meals than the alternatives, it's bizarre, and like a cult.
The reason they don't push exercise is they don't want people to gain muscle/ fitness and become naturally leaner.
Also, remember that processed food can be +/- 10% accuracy and steps/ heart rate are not a true reflection of calorie burn/ efficiency. They're both a very good guide, and much better than being ignorant of it, but for some people, they could need to tweak things. Doing similar things for a while will ultimately train people to understand their body v life.
There's also that all calories are not equal, a balanced and varied diet is good, and still have treats, but try and stick to decent macros.
Good tip on the water, it's like having soup for a starter, those who have soup consume fewer calories for the whole meal and are less likely to get a desert too.
I have fibre supplements too, on some occasions, they help.
Ted_DN38416
Well-known member
Jump rope every day yeah. Porridge for breakfast everyday. Add a bit of whey powder, i do.get rid of dairy, so oat milk from now on. Lunch you could have tuna now and then but not too much once/twice a week because it contains mercury. Swap the brown rice for Jacket potato, chicken for lean mince, salmon fillet and you’re away. Protein shake to fill any gaps. With wxercise you should create a nice calorie defecit and get acrealistic goal. 1 to 2lbs a week. Follow those steps and youll be hitting about 1700 calories a day and should lose more. Weigh yourself everyday to start with
atypical_boro
Well-known member
OK nice, yeah just felt like a bit of variation is needed. Is oat milk better for you? Seems to have similar calories.
Calorie counting is flawed. If you eat sugar and you trigger an insulin response then your body will automatically store any fat you are digesting. Thats just how it works - we are not made for sugar but, like most animals, we are made to make use of high calorific food instantly to get the energy release but of course that was for when we were walking around looking for food and trying not to be pounced on by sabre toothed tigers etc. Its not the amount of calories that we eat, it is the type. The energy in < energy out idea is bollox because we get differing periods of energy release from different types of food.
I have read loads of books about fasting, metabolism etc. Jason Fung is very successful and a well respected doctor. His books put me straight on a few things and I strongly recommend them to anybody.
I started with Michael Moseley - he wrote some great stuff on fasting. The full benefit from fasting comes after 3 days, if memory hasn't been dissolved by alcohol. I think fasting is great but takes a lot of stamina - if I am busy at work then I tend to fast a lot and it shifts a lot of weight, especially if I have had a carb day - birthdays etc. The studies on fasting prove just how good it is for regenerating and fighting off disease etc. I keep telling myself to
I have read loads of books about fasting, metabolism etc. Jason Fung is very successful and a well respected doctor. His books put me straight on a few things and I strongly recommend them to anybody.
I started with Michael Moseley - he wrote some great stuff on fasting. The full benefit from fasting comes after 3 days, if memory hasn't been dissolved by alcohol. I think fasting is great but takes a lot of stamina - if I am busy at work then I tend to fast a lot and it shifts a lot of weight, especially if I have had a carb day - birthdays etc. The studies on fasting prove just how good it is for regenerating and fighting off disease etc. I keep telling myself to
MolteniArcore
Well-known member
I've recently lost 2 stone. I cycled around 100-150 miles a week, limited my calories to around 2200 and didn't drink for a month. After the first week it was easy going but the diet part was hard to stick to long term. I'm maintaining my weight now without dieting.
You ned to find an exercise you enjoy. Stop drinking booze. Eat anything as long as you don't eat over 2200 and the weight will fall off if you do a lot of exercise.
The best advice though I think is to log everything you eat and drink.
You ned to find an exercise you enjoy. Stop drinking booze. Eat anything as long as you don't eat over 2200 and the weight will fall off if you do a lot of exercise.
The best advice though I think is to log everything you eat and drink.
Holgatewall
Well-known member
I've used the 5.2 diet a few times and it does work if you stick with it.
Around 600 calories a day for 2 day per week.
The Michael Moseley fasting TV programme is available on iplayer.
Also as has been said try fitbit and log your food and calories intake.
Andy_W
Well-known member
Good tip on the porridge, that's what I have.
I also try to delay having it until I feel hungry, which helps me have a later lunch, and then I'm also not "starving" by the time dinner (tea) comes. If I eat breakfast early, I'm hungry again by midday and then hungry again by 4pm, so come 6pm I'm starving and eat like a pig, and eat worse food. Coffee first thing stopes me needing to eat or just wakes me up so I'm more active and end up doing stuff, rather than eating.
A porridge sachet, mixed with water, a bit of extra fiber and some mixed berries thrown in is only about 150 calories and sees me through a good 4 hours.
Stick to a relatively light lunch and then you can do what you like for dinner (tea).
Andy_W
Well-known member
How many times did you "bonk" from not eating enough and then going out riding? I did that loads
Hard getting the diet right, when cycling, especially if our for more than 90 mins and burning through your glycogen storage. It's hard to not have too much food when out also, or not come back and binge. It's a tightrope dieting the same as cycling.
Hard to figure out calories accurately on a bike too, unless you have a power meter.
Another shout put for HIT.
I do normally 3 to 4, 30 min sessions a week at the gym. Put in as much effort as you can. After 2 weeks it gets easier as you get fitter.
As long as the gym vary the workouts, its enjoyable.
I assume it can be done at home, but I find that I'm more motivated if I'm in a group.
I lost weight and toned up.
ThatFragranceGuy
Well-known member
Surely if you’re in a deficit, you’re in a deficit?
I’ve heard this said many times but there’s just as many sources saying the opposite. Not going to claim to know enough to say which is right but never done any other system and my diet definitely contains plenty of sugar and calorie deficits done the trick for me every time whereas if that was true I’d just be storing everything as fat due to the amount of sugar I eat / drink?
The myth of the evil insulin fairy | Steve Dawson Training
The evil insulin fairy. The favourite goto mythical being of so many gurus, experts and general douchebags in the health and fitness industry.
www.stevedawsontraining.co.uk
Sorry but that statement's astounding. Calories In V Calories Out is the simple science behind losing & gaining weight.
Everybody has a basal metabolic rate, this BMR may account for up to 80% of your body's daily energy requirements, depending on your age and lifestyle.
A "slow metabolism" is more accurately described as a low BMR.
If you consume under your Basal Metabolic Rate consistently you WILL lose weight. Eat too much? You'll be over it and gain weight.
MolteniArcore
Well-known member
How many times did you "bonk" from not eating enough and then going out riding? I did that loads
Hard getting the diet right, when cycling, especially if our for more than 90 mins and burning through your glycogen storage. It's hard to not have too much food when out also, or not come back and binge. It's a tightrope dieting the same as cycling.
Hard to figure out calories accurately on a bike too, unless you have a power meter.
I'm quite lucky that I tend not to bonk (ooo errr Mrs!) - Did a 45 mile ride on Sunday with only a couple of pancakes for breakfast. But when I do it is horrific!!!
I tended not to worry about how many calories I was burning. If I was running a calorie deficit already any exercise was a bonus. If doing a longer ride i'd make sure I had a bar or a couple of gels in case I got hungry but nothing like big slabs of cake
It's hard but even 10 miles a day and a slightly longer ride on the weekend is 100 miles a week which is a really good effort. Even 50 miles a week would help with weightloss.
I have a power meter and find that Strava says I am burning more calories when I am using that than when Strava is just estimating it - so if the OP was using a HR monitor and Strava said that he burned 800 calories I'd say that's probably an underestimation.
ThatFragranceGuy
Well-known member
I think anything with an HR monitor is generally fine, power meter even better, it’s when apps estimate or gym machines, they tend to be very generous.I'm quite lucky that I tend not to bonk (ooo errr Mrs!) - Did a 45 mile ride on Sunday with only a couple of pancakes for breakfast. But when I do it is horrific!!!
I tended not to worry about how many calories I was burning. If I was running a calorie deficit already any exercise was a bonus. If doing a longer ride i'd make sure I had a bar or a couple of gels in case I got hungry but nothing like big slabs of cake
It's hard but even 10 miles a day and a slightly longer ride on the weekend is 100 miles a week which is a really good effort. Even 50 miles a week would help with weightloss.
I have a power meter and find that Strava says I am burning more calories when I am using that than when Strava is just estimating it - so if the OP was using a HR monitor and Strava said that he burned 800 calories I'd say that's probably an underestimation.
MolteniArcore
Well-known member
I second this.
Losing weight is simple. You need to consume less calories than your BMR. Sadly this isn't easy as stuff like Parmos taste good but they have LOTS of calories in them!!!!
All this low carb, keto, stuff is just rubbish and not helpful. It's just marketing b***ks so people can make money off you.
MolteniArcore
Well-known member
I agree
Nope. Wrong.
'Calories In V Calories Out is the simple science behind losing & gaining weight.' - googling this for just a couple of minutes will show just how wrong this is. I have the same argument with roid heads.
Whatever.
I knew I shouldn't have posted that cos I just knew this reply was going to follow it.
Ted_DN38416
Well-known member
Exactly. Get in a defecit. Either by eating leass or ideally a combination of eating healthier, exercising regularly and counting calories. For example, you could eat a bag of almomds or cashews rather than a snickers. You wont lose weight that way because nuts are full of fats and eating lots of anything is a roadblock. If ypure overweight you need to reassess your relationship with bad foods and change your eating habits for life not just to lose a little weight because youll revert eventually