Your Weight Loss Tips?

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 :LOL:
To be fair my times / cals were a bit of a finger in the air job. But the point was the same.

I’d throw fitness watches into the problem of calorie over estimate too. I use mine when I’m out with the dog on a lunchtime, mainly as a timer to see how long we’ve been out.
I stand in a field and chuck a ball about for a bit and it’s telling me I’ve burnt off about 150-200cal, which would be nice!

Best advice I got from a nutrition coach was:
Unless you’ve had a hugely active day don’t try and deduct / add your exercise from / to your daily calorie target or try and compensate by eating more.

I think another problem stems from the guidance. The average calorie intake target for an active adult bloke is supposedly 2500cal. I think a lot of people consider themselves more active than they actually are, then consume more than they need by still aiming for that target.
I exercise a lot, and eat only 100cal more than that figure to maintain my weight.
 
Try walking up roseberry topping then donut again once your a bit fitter . I did it after Is
Been to the gym for a month no way would I of made it otherwise 😄
I’d never been before I’d assumed it was just a little hill you can just toddle up 😄
 
Another for counting calories, and keeping an eye on macros too. MFP is great.

Also, I'd say try to cut out or at least drastically reduce processed foods, things like crisps, cakes, sweets, breakfast cereals, sausages, ham, bacon...yeah, all the nice things. Keep them as an occasional treat, maybe. Don't be afraid of natural fats in fish and olive oils. Avoid the sunflower and vegetable oils because they are processed beyond belief. White starchy carbs are also the devil's work.

I've been eating a lot better over the last 2 months and have lost 10lbs, which isn't blazing fast, but hopefully more sustainable and good for my newly-plumbed heart. I have the odd red meat day once a month or so but mostly eat chicken, turkey, fish, beans, pulses, whole grains, vegetables, nuts, seeds, fruit and the like.
 
To be fair my times / cals were a bit of a finger in the air job. But the point was the same.

I’d throw fitness watches into the problem of calorie over estimate too. I use mine when I’m out with the dog on a lunchtime, mainly as a timer to see how long we’ve been out.
I stand in a field and chuck a ball about for a bit and it’s telling me I’ve burnt off about 150-200cal, which would be nice!

Best advice I got from a nutrition coach was:
Unless you’ve had a hugely active day don’t try and deduct / add your exercise from / to your daily calorie target or try and compensate by eating more.

I think another problem stems from the guidance. The average calorie intake target for an active adult bloke is supposedly 2500cal. I think a lot of people consider themselves more active than they actually are, then consume more than they need by still aiming for that target.
I exercise a lot, and eat only 100cal more than that figure to maintain my weight.
Yeah, it's a fair one, just didn't want to detract people from running, as it's one of the most calorie-burning/ intense exercises people can do.

I think my watch has me at about 250-300 active calories when walking for an hour and I walk quickly, but I think that's optimistic. You might get 200 chucking a ball for half an hour on the spot, but half of it would be from your body's natural burn, where it does around 100 cals an hour anyway. Your dog is probably burning the same as you, but about a 6th of the weight :LOL:

Yeah, I would certainly say don't go deducting calories for 1 hour walks or general steps or whatever, but fair enough to allow some extra after an hour's run or 5-A side, I probably wouldn't be allowing more than 300-400 cal of extra grub mind (or more than half the expected expenditure), as it's not necessary, the body doesn't need it, it only needs a top up.

100% agree on the calorie targets, I think for every one guy who is doing 2500, there will be at least another two doing 2000 and maybe one guy doing 3000-4000 if labouring/ in a manual job etc (but the latter guy will eat loads to maintain that, he'll have too).
 
Absolute rubbish about eating after a certain time. I work 5 split shifts a week and have my main meal on those days at 11pm or later and since calorie counting I lost 2.5 stone in about 8 months. Ive now been on maintenance calories for 5 months as I've reached my goal and still do the same eating times. I use the nutracheck app which I've found superb. It's a paid app though but we'll worth it.
Only exercise I do is two 1hour walks per week.
 
Use an app to monitor what you eat, my fitness pal is great. You don't need to be ultra strict but you would be shocked at how bad some foods actually are that you would consider healthy
 
Make your last meal 8pm and your first 12 noon, giving you 16 hours in a fasted state.
Was going to say exactly this. Works wonders.

The start and finish times of your eating window are unimportant and can be varied, but have an 8 hour window where you eat and 16 hours fasting period each day.

Easiest way is really just to skip breakfast, but make it work for you as best fits your lifestyle.
 
Just be aware if you fall into any of the FAD fasting diets they are almost certainly unsustainable and mostly end up in people gaining more weight than when they started at the end of the fasting phase. The 16:8 fasting is the most sustainable for me with the odd one meal a day thrown in. Everyone is different so try and tailor around your lifestyle so you can maintain the diet.
 
Just be aware if you fall into any of the FAD fasting diets they are almost certainly unsustainable and mostly end up in people gaining more weight than when they started at the end of the fasting phase. The 16:8 fasting is the most sustainable for me with the odd one meal a day thrown in. Everyone is different so try and tailor around your lifestyle so you can maintain the diet.
What's 16:8 ? Eating during the 16 hours a day you're awake ?
 
Absolute rubbish about eating after a certain time. I work 5 split shifts a week and have my main meal on those days at 11pm or later and since calorie counting I lost 2.5 stone in about 8 months. Ive now been on maintenance calories for 5 months as I've reached my goal and still do the same eating times. I use the nutracheck app which I've found superb. It's a paid app though but we'll worth it.
Only exercise I do is two 1hour walks per week.
I use Nutracheck as well, much prefer it to MFP, which I had used for years previously.
 
The daft YouTube video I posted is from a guy who has a YouTube channel on fitness and nutrition.
He cuts through a lot of the rubbish that surrounds the subject.

Here’s a video on calorie counting that some may find useful.

 
The daft YouTube video I posted is from a guy who has a YouTube channel on fitness and nutrition.
He cuts through a lot of the rubbish that surrounds the subject.

Here’s a video on calorie counting that some may find useful.

I followed his academy for a while and managed to lose a couple of stone. I dropped off though and gained it back plus more, but that was more so down to me and making poor choices rather than any 'fad diets'.

He's got a couple of decent books out and another coming out in September.
 
Calorie balance is very personal. We all burn different quantities calories in every day life. Lots of factors such as how active our job is, our current weight, age, gender, amount of exercise, amount of sleep etc.

Based on your current weight and current exercise regime I would estimate your calorie balance is somewhere in the 2100-2500cal region. If you've been maintaining for a while I would suggest the following:
1. Track your current calorie intake over a fortnight and take a daily average.
2. Then knock 200cals off this and use this as your daily target going forward.
3. Weigh yourself in fortnight. If weight has decreased, continue till you hit target weight.
4. If weight maintains or increases then knock a further 100 cals off your daily target and repeat the process.

I wouldn't worry about macros (Protein / Carbs / Fat) unless you have a specific goal of trying to build additional muscle etc. If purely just want to lose weight, there's no need to over complicate things.

Definitely wouldn't be looking at intermittent fasting or any FAD diets. They are all just methods for decreasing your cal intake at the end of the day. Why put yourself through it? Why restrict yourself of things you enjoy? Just enjoy them in moderation and stick to you target daily calorie intake.

Would also agree with @gramercy above that James Smith gives some very good, no BS advice for fre on various social media platforms. His insta page is quite entertaining.
 
Fasting.

Honestly, no need for expensive diets.

Fasting will not only make you lose weight but will detox your body and give you a lot more energy.
 
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