ThatFragranceGuy
Well-known member
Yeah and gym machines are famously generous in values as well
Your Weight Loss Tips?
- Thread starter Carl1978
- Start date
So just a few questions then;
- Is Pop such as Pepsi Max or Lilt Zero really so bad? And what about orange cordial, surely thats not too bad? Or should I just be having water?
- For breakfast I usually have cornflakes or Raisin Weat things from Sainsburys - that OK?
- What about snacks? Fruit I guess like apples and bananas? Nuts maybe?
- I love smoked salmon and often have that for lunch - that OK?
- My Mrs has these Kombuch and Nocco drinks - what do you think of those?
- Is Pop such as Pepsi Max or Lilt Zero really so bad? And what about orange cordial, surely thats not too bad? Or should I just be having water?
- For breakfast I usually have cornflakes or Raisin Weat things from Sainsburys - that OK?
- What about snacks? Fruit I guess like apples and bananas? Nuts maybe?
- I love smoked salmon and often have that for lunch - that OK?
- My Mrs has these Kombuch and Nocco drinks - what do you think of those?
Andy_W
Well-known member
Loads on here have said you need to do calorie counting, which is 100% right, and 100% the absolute best way. Every single fad diet effectively boils down to the same rules as this, they just use different names to con people out of cash, and tend to restrict calories by other ways.
But if you really don't want to count calories (please reconsider this), then you need to be able to learn the calorific value of foods you commonly eat, then estimate extremely well, and then try and limit your meals to set amounts like Breakfast 300, Lunch 600 and Tea 700, for example. It's a crap way of doing it, but it should still work for you, as you exercise a lot. You will have to aim low, as you will go over if not counting, it's a practical certainty. Make sure the makeup of your calories is nutritious, meat, chicken, veg, eggs, fruit etc, take vitamin supplements.
Could also try only eating for like 8 hours of the day, for me, that's lots of black coffee when I wake up, "breakfast" at midday, light lunch at 4pm and then tea around 8pm.
Some other general tips:
If you like your weekends then eat healthier during the week, to give you more wiggle room on the weekend.
Cut down on takeaways and booze
If you do drink booze, drink something like a double vodka and diet coke, in a pint glass with loads of ice, it will last as long as a pint, and will be less than half the calories. Gin and slimline tonic/ diet lemonade is the same
Learn how to make your own pizza's/ Chinese or whatever, it's extremely easy to make something better than a takeaway with half the calories and it will be much cheaper/ have a lot more meat in it.
Get an Air Fryer, use that for chips/ veg etc
Anytime you're hungry, drink a pint of water
Get some fibre supplements, adding 10g of fibre to any meal will really stave off hunger
Eat wholemeal/ brown rice/ pasta, more fibre, more filling, but if having these use the advised portion sizes on the packet (not twice as much)
Don't go shopping when hungry
Don't buy crap when you go shopping, you can't eat crap if you don't buy it in the first place
Meal prep, do all your veg chopping or whatever on a Monday, then split the portions out, they only need weighing once then
You're already doing the hard bit, by doing the exercise.
Just think of it like 5 minutes of calorie counting/ weighing per day is the most valuable 5 minutes you could ever do, it's worth more than exercise, or anything else, as it just teaches you how to be aware, and keep track of what your problems are.
I've calorie counted for years, off and on, and it's worked every time. A couple of years I noticed some posts on Facebook by Team RH, they explain it really well, especially for people who aren't clued up.
But if you really don't want to count calories (please reconsider this), then you need to be able to learn the calorific value of foods you commonly eat, then estimate extremely well, and then try and limit your meals to set amounts like Breakfast 300, Lunch 600 and Tea 700, for example. It's a crap way of doing it, but it should still work for you, as you exercise a lot. You will have to aim low, as you will go over if not counting, it's a practical certainty. Make sure the makeup of your calories is nutritious, meat, chicken, veg, eggs, fruit etc, take vitamin supplements.
Could also try only eating for like 8 hours of the day, for me, that's lots of black coffee when I wake up, "breakfast" at midday, light lunch at 4pm and then tea around 8pm.
Some other general tips:
If you like your weekends then eat healthier during the week, to give you more wiggle room on the weekend.
Cut down on takeaways and booze
If you do drink booze, drink something like a double vodka and diet coke, in a pint glass with loads of ice, it will last as long as a pint, and will be less than half the calories. Gin and slimline tonic/ diet lemonade is the same
Learn how to make your own pizza's/ Chinese or whatever, it's extremely easy to make something better than a takeaway with half the calories and it will be much cheaper/ have a lot more meat in it.
Get an Air Fryer, use that for chips/ veg etc
Anytime you're hungry, drink a pint of water
Get some fibre supplements, adding 10g of fibre to any meal will really stave off hunger
Eat wholemeal/ brown rice/ pasta, more fibre, more filling, but if having these use the advised portion sizes on the packet (not twice as much)
Don't go shopping when hungry
Don't buy crap when you go shopping, you can't eat crap if you don't buy it in the first place
Meal prep, do all your veg chopping or whatever on a Monday, then split the portions out, they only need weighing once then
You're already doing the hard bit, by doing the exercise.
Just think of it like 5 minutes of calorie counting/ weighing per day is the most valuable 5 minutes you could ever do, it's worth more than exercise, or anything else, as it just teaches you how to be aware, and keep track of what your problems are.
I've calorie counted for years, off and on, and it's worked every time. A couple of years I noticed some posts on Facebook by Team RH, they explain it really well, especially for people who aren't clued up.
this is slightly off topic a little but ill bring it back at the end hopefully haha! I had a gastric bypass just over 4 years ago and had to go through loads of dietitian appointments and follow ups etc and they hate anything to do with the word "diet". they preach hard about lifestyle choices. everything in moderation etc etc. Nothing should ever be classed as "not allowed" basically.
just like what alot of people are saying burning off more then you eat is essential. so some form of counting/tracking is needed but doesn't need to be detailed down all the time.
small changes are also key, for your cereal things like red milk instead of blue/green. the fizzy pop one is always a tricky one as for all pepsi max is lower in calories its higher in sweeteners and artifical additives which arent the best for a lot of people.
just like what alot of people are saying burning off more then you eat is essential. so some form of counting/tracking is needed but doesn't need to be detailed down all the time.
small changes are also key, for your cereal things like red milk instead of blue/green. the fizzy pop one is always a tricky one as for all pepsi max is lower in calories its higher in sweeteners and artifical additives which arent the best for a lot of people.
Quicksilvera
Well-known member
You don’t need to cut the things you like, intermittent fasting is decent and if you can try throwing in just one meal a day twice a week. Hill Sprints melts the fat off you.
S7DiscoDown
Well-known member
The doctor recently told me I was borderline diabetic (pre diabetes). It came as a bit of a shock as fit for my age and 23 years in the armed forces.
I was probably around half a stone over weight. The nurse even had a shock when I went in as she said 'I expected you to be bigger' lol.
So I've effectively went cold turkey and cut out the majority of sugar and carbs etc. I've lost a stone and a half in just over 3 months. To a point I don't want to lose anymore but finding it hard getting calories in when pre diabetic.
Whilst I don't advocate getting diabetic
. It just shows that by cutting out the cr*p makes anyone lose weight. I've lost more doing this than all the years of running and gym.
I was probably around half a stone over weight. The nurse even had a shock when I went in as she said 'I expected you to be bigger' lol.
So I've effectively went cold turkey and cut out the majority of sugar and carbs etc. I've lost a stone and a half in just over 3 months. To a point I don't want to lose anymore but finding it hard getting calories in when pre diabetic.
Whilst I don't advocate getting diabetic
. It just shows that by cutting out the cr*p makes anyone lose weight. I've lost more doing this than all the years of running and gym.
Andy_W
Well-known member
Diet drinks, not bad as in they have no calories, but bad as in they have a load of other additives. Sugar is worse, and if diet drinks get you off the sugar then, they will certainly do less harm than good. I think of that like Vaping V Smoking, neither is good, but if one gets you off the other (or booze) then it's the best option for you. If you can hack only water, then even better, but just drink water would drive some round the bend, and lead to them cracking/ failing. Don't punish yourself, as it's the easiest way to fail.
Some cereal isn't great, as people often put absolutely loads in there, and they're sugary and calorie-dense. Porridge with water is good, if you can stomach it, or if not low fat almond milk or skimmed milk. Stop buying green/ blue milk.
A Banana is about 100 calories (weighs about 100 grams), wouldn't say don't eat those as they're good for you, but I'd probably rather have 300g of Melon (for the same 100 calories). An Apple is about 50, so if that can get you by, then even better.
Smoked salmon is high in fat, I wouldn't say don't have that, as it's healthy, but cook it in a way which gets rid of most of the oil.
I don't bother with nuts, far too calorie dense, and they're not going to be filling, they're just not worth it, unless you absolutely love nuts.
The key thing is that whilst loads of those foods you mention are healthy, a lot of them are calorie dense. It's very easy to eat 3000-4000 calories of healthy foods in a day, then completely offset those benefits by being overweight or getting too much fat/ sugar etc.
Nero
Well-known member
Eat no sugar, drink loads of water and only have three meals a day. If you can, never eat past 7pm in the evening and don't eat again until breakfast.
I'd also stop the treadmill and start road running instead. That burns more calories. I run 10k three times a week on the road and it keeps me in good shape.
Plus, introduce some resistance training into your routine. Press-ups on a daily basis would be great.
I'd also stop the treadmill and start road running instead. That burns more calories. I run 10k three times a week on the road and it keeps me in good shape.
Plus, introduce some resistance training into your routine. Press-ups on a daily basis would be great.
joeydiaz
Well-known member
But then you’d have to change your username.
TheYorkshireTerrier
Well-known member
Another small little tip I've picked up as a big biscuit binger, is to buy those packs of 99kcal mini-bags of digestives.
Much better to have one of those if you really want to scratch that itch instead of opening up a full pack and finding that you've consumed three quarters of it in 10 minutes with your morning cuppa.
Much better to have one of those if you really want to scratch that itch instead of opening up a full pack and finding that you've consumed three quarters of it in 10 minutes with your morning cuppa.
Andy_W
Well-known member
Agree with the first bit, I take 20-30% off any calorie expenditure estimates if they seem high, same as I allow +20% calories on processed foods, they're both easy ways to go very wrong.
A 20m 5k is quick, can't see many overweight people doing that, can't even see many doing a 25m 5k. A fit/ lightweight runner might do that in 20-25m for 300 calories, but an overweight person is probably going to be more like ~400 burned in 25 mins, and will still have ~1k to go!
Once you know the value of calories, it makes you want that 250 calorie pint less, as you know you'll have to run for 15-20 mins to get it back
Middlesbrough123
Well-known member
It’s not rocket science but likes of my self don’t make enough effort to follow a balanced diet .
Lately I’ve been buying chicken throughout it out and repeat . Need to get myself into gear .
There’s few new fast food places open/opening this last year . Taco Bell , Duncan donuts , tim Horton and 5 guys on top of what’s already here . Clearly these companies know our poor habits
125g chicken.
125g rice
Green veg
I should have that 12pm 2:30pm and around 5pm. Oats for breakfast and 4 boiled eggs around 9:30am then 140g if Salmon 9pm . I followed it for about 3 months 2019 and lost 2 stone and went the gym (masbody boro) 3 times a week . It’s funny as everything started tasting better when I had say a bag of salt and vinegar crisps on a weekend .
Personal discipline is key to staying consistent
Lately I’ve been buying chicken throughout it out and repeat . Need to get myself into gear .
There’s few new fast food places open/opening this last year . Taco Bell , Duncan donuts , tim Horton and 5 guys on top of what’s already here . Clearly these companies know our poor habits
125g chicken.
125g rice
Green veg
I should have that 12pm 2:30pm and around 5pm. Oats for breakfast and 4 boiled eggs around 9:30am then 140g if Salmon 9pm . I followed it for about 3 months 2019 and lost 2 stone and went the gym (masbody boro) 3 times a week . It’s funny as everything started tasting better when I had say a bag of salt and vinegar crisps on a weekend .
Personal discipline is key to staying consistent
VestasBoro
Well-known member
I lost 7 stone in 4 month last year, smaller portions of heathier food and walking 75-100mile a week. Think i've put 3stone back on since but started again this week after having my gallbladder out so need to focus on what im eating more.
TheYorkshireTerrier
Well-known member
7 stone in 4 months?! That's some going...
I would love to walk that much but I really struggle to find the time. How long (time wise) would you say you did a day?
Lightweight
Well-known member
Wow just misread the walking bit for 30 minutes a day
Personally, whenever I have successfully lost weight it has been easy just by tracking. I don't buy in to the super-strict thing like cutting out green milk. You aren't going to be overweight because of 10 extra calories on your cereal. You can eat some junk food as long as you account for it. Think of it like a budget. You can spend money on luxuries but you can't only buy luxuries. Same with food.
Biggest thing for me is portion sizes. A single portion by eye is almost always way too much. Measure it out (pasta, chips, rice etc) and you realise you are eating 2 meals when you should be eating 1. Other thing is socialising. Eating out, drinking etc makes it easy to hit 3000 calories in a day. Switching what you drink is the easiest way to knock those calories down. Don't need to get a salad when you are out to stay within your calories, just eat better the other days that week when you know you are going to have a big one.
Biggest thing for me is portion sizes. A single portion by eye is almost always way too much. Measure it out (pasta, chips, rice etc) and you realise you are eating 2 meals when you should be eating 1. Other thing is socialising. Eating out, drinking etc makes it easy to hit 3000 calories in a day. Switching what you drink is the easiest way to knock those calories down. Don't need to get a salad when you are out to stay within your calories, just eat better the other days that week when you know you are going to have a big one.
Corcaigh_the_Cat
Well-known member
Google Slimming World recipes, you'll find plenty of easy tasty meals that will fill you up.
Walk at pace for 20 minutes a day.
It will soon start to drop off you.
Walk at pace for 20 minutes a day.
It will soon start to drop off you.