wyliefan
Active member
Spot on
Your Weight Loss Tips?
- Thread starter Carl1978
- Start date
Littlejimmy
Well-known member
Goal is weight loss and improving health. I was just going by what that guy on the YT video said. I've heard a lot of differing advice, but it looks like 1 to 1.2g is more reasonable and achievable. My brother is a PT who knows nutrition and he's said that the main macro to get right is protein, and not worry so much about fat and carbs and to aim for around 1.2g.
NoloBoro
Well-known member
Proven to be wrong.
NoloBoro
Well-known member
Read a book called ‘The obesity code’ it’ll dispel the calorie counting myth for what it really is- b***ks.
It also explains why sugar free carbonated drinks are bad for you.
I’d recommend fasting 16:8 as suggested above. Cut out all refined carbs and as much sugar as you can. Avoid fruit, full of fructose
Eggs are immense!
The effect of exercise is over emphasised when it comes to weight loss, but still vital for health, both physical and mental.
I’m a stone overweight but if I intermittently fast for a period of 2-3 weeks or so my body becomes rock solid.
I’ve tried calorie counting, it’s rubbish it assumes that the human body is like a machine input v output, that just isn’t true. Good luck though pal. UTB
It also explains why sugar free carbonated drinks are bad for you.
I’d recommend fasting 16:8 as suggested above. Cut out all refined carbs and as much sugar as you can. Avoid fruit, full of fructose
Eggs are immense!
The effect of exercise is over emphasised when it comes to weight loss, but still vital for health, both physical and mental.
I’m a stone overweight but if I intermittently fast for a period of 2-3 weeks or so my body becomes rock solid.
I’ve tried calorie counting, it’s rubbish it assumes that the human body is like a machine input v output, that just isn’t true. Good luck though pal. UTB
What goes in must be less then what goes out it is as simple as that.
What has already been said is also spot on..... cut out booze and bread and mixed exercise including strength and weight training gives almost instant results
I found hi intensity training helped me enormously such as Joe Wicks
I can drop a stone in 4 weeks using the above basic principles.
Its not easy and needs discipline and determination. It's. hard to get it off and harder still to keep it off.
And 'that one small biscuit won't make any difference' or that 'one session on the booze' a week is the killer for me. Before you know it you're back into the old shyte routine.
Try and keep it to one blowout a month..... easier said than done
What has already been said is also spot on..... cut out booze and bread and mixed exercise including strength and weight training gives almost instant results
I found hi intensity training helped me enormously such as Joe Wicks
I can drop a stone in 4 weeks using the above basic principles.
Its not easy and needs discipline and determination. It's. hard to get it off and harder still to keep it off.
And 'that one small biscuit won't make any difference' or that 'one session on the booze' a week is the killer for me. Before you know it you're back into the old shyte routine.
Try and keep it to one blowout a month..... easier said than done
If you are only interested in weight loss I wouldn't worry about protein at all. I would focus purely on calories. However the main benefit of having high protein / low carb diet would be that you find you can eat a lot more food and stay within your calorie limit. You will find you can fill yourself a lot more with foods higher in protein.
If you were looking to shed weight but maintain muscle mass, like a body builder in a cutting phase, then yes keeping a high protein diet is imperative. But rather than targeting protein based on body weight, it would be better to aim for 30-35% of your total calorie intake come from protein. So someone on 1600 Cals per day would aim for 480-640 Cals per day to come from protein. This is 120-160g Protein.
Littlejimmy
Well-known member
I want to maintain muscle mass really and lose the lard. I'm over 50 and know that it gets harder to maintain as we age. I've got Protein set as 30% of my daily macros and that's 134g. I'm sure I can get close to that.
The most successful weight loss I've had (twice now) has been on the WW plan. Lost over 6 stone before the pandemic on it. It uses tracking (points based on fat/sugar/protein) but gives quite a high deficit. I think the best thing about it was the accountability. Going in every week to get weighed and Marjorie Dawed was motivating!
I mean it should be easy, right? It does basically boil down to calories in v out. Why isn't everyone slim? So many other factors in it though. Our genetics, our environment, our psychology. When you see junk food literally everywhere, it makes you think. Willpower is not everything it's cracked up to be.
Wiseman_Vaughn
Well-known member
Fast food has become a part of our culture - and it shows!
I remember the days before McDonalds and junk food would be fish n chips once or twice a week.
I'm sure it's not just me but people have become noticably fatter.
I remember the days before McDonalds and junk food would be fish n chips once or twice a week.
I'm sure it's not just me but people have become noticably fatter.
I think it is mostly just knowledge/awareness. There are loads of things we know are unhealthy and even if we only eat them occasionally we put on weight but we do it anyway. There are also loads of things tat we perceive to be healthy but really aren't. I'd wager most people eat about the right amount per day that they need most days of the week but then when they go and have something like a meal out, a takeaway or a load of booze then it is all extra calories above what they need. When you think about it and budget your calories properly then you realise that those things are ok as long as you build up a deficit elsewhere to compensate. Most people struggle to do that because they don't plan ahead. When you have done calorie counting you begin to understand how many calories are actually in things and it just lets you make better choices even when you aren't actively dieting.
Personally, I go through phases where I like being able to eat what I want when I want and slowly gain weight with the knowledge that I can go on a diet for a few months and lose it all easily so it's also a double-edged sword. It would be better if I could just be steady but I love snacks and unhealthy food too much.
Anton_Berg
Well-known member
Replace milk with soya 'milk', apart from in tea/coffee. It is getting expensive, mind.
N.b it is cheaper on the 'long life' aisle than the 'chilled' aisle.
N.b it is cheaper on the 'long life' aisle than the 'chilled' aisle.
My wife and 2 of my sons prefer soy milk now. We started buying it because my eldest son has a dairy allergy.
They also prefer the long life soy than the chilled more expensive version.
I can't get away with it personally. Blue top milk for me
Andy_W
Well-known member
I had a look at this last night, it's good as they have a GB database of foods, so you don't get overrun by loads of American crap.
The problem for me is it keeps reverting to weight in lbs or stone, and won't stick on kg, also it seems like it's only a month trial, then they're going to charge £25 a year.
Littlejimmy
Well-known member
Awareness is key, definitely. It's one big step to being in control, but we all know when we've had a drink or two, that self-control becomes somewhat weaker. All the knowledge in the world doesn't change the fact we are subject to more influences than simple body chemistry. Everyone knows drinking and eating in excess is bad but we still do it, some more than others, and even people in the medical professions. We're not robots, unfortunately. I'm the same with phases. I know when I hit a good mental place - I call it the zone - I will eat well and lose weight. Then I have a social occasion or holiday and I try and keep a lid on it, but it goes out of the window. I'm off to Crete in a couple of weeks. Not all inclusive, though, so I doubt I'll be beating my 10lb gain from the cruise I went on in 2015.
Andy_W
Well-known member
I've not read that book (I've bought it though, to see what it's about in more detail), but I've seen some video's on it (and videos by Dr Fung) and a lot of what he's saying certainly stacks up, but it doesn't seem to be against calorie counting theory working, it's more that he thinks it's unsustainable, which it is for a lot of people (mainly through lack of understanding, or poor implementation).
He's right that BMR will reduce when people lose weight, of course, it will as people have less weight to lump around.
Metabolism might slow if people set their deficits too low.
He quotes a lot of studies which could be doubtful about the quality of the tracking, or what macro's they were eating.
He mentions obesity has gone up, even though leisure activity has gone up over decades, but it's not factoring that people's activity during work time has gone down, people basically move a lot less during the rest of their time, lass labour intensive jobs, more office jobs, kids playing outside less etc.
He's right about insulin too, it's a massive problem for all diets and health, people now get a lot more of their calories from junk and processed food, rather than "real food", insulin gets jacked and wrecks everything.
He says to cut down on fatty carbs, but if you calorie control and do it with the right foods (not junk) and get the right macro's then you pretty much can't go OTT on the crappy carbs anyway, as you won't have the allowance to do it.
This is the main thing about calorie counting, you absolutely must do it at the right speed(slowly) and with the right balance, and still need to keep a check on the s***y foods, low nutrition foods and don't go mad on bread, flour etc. Calorie counting will work, if done in the right way, most that fail don't do it the right way.
All 16:8 is doing is halving the time you can eat, during the time you are awake, and there's only so much space in your stomach, so hard to fit in 3 big meals. You might feel hungry for 4 hours in the morning but the 4 hours in the evening is simple as you've likely just eat loads and will be full. Nothing against this, is people can hack it, I like it.
If you're fasting too much, are only a stone overweight and then you shift that a stone in a month, chances are you're losing ~7-10% of your body weight, in a month, which means you're going against Fang's principles. All you will do is lower your metabolism and then spike your insulin when you fall off the wagon, which is the exact same thing which people with too big a calorie deficit do, who then go on a mad binge when they fail.
It's all about balance, for me calorie counting works very well, but where I **** up is my willpower is crap on a weekend, so I need to be very good during the week, so my insulin will be up and down like a yoyo. This is the wrong way to do it, but it's the way I accept as I want to go out on a weekend for beers etc (can't do that with Fang's plan), and it's not easy to get it to work for calories either. The best way would be a 10-20% calorie deficit, every day and not eating much crap, especially not like a mad binge.
Genuinely interested jimmy, how do you cope with exercise and the issues you had with your ticker?
Once people have had a heart attack can they go flat out again during exercise which is what I rend to do.... all or nothing?
Erimus74
Well-known member
Im fortunate that I weigh roughlythe same as I did 10 years ago, same wasteline as I did, 20 years ago
I eat sweet suff plus lots of fruit & veg, try & do 20k steps a day, essy when im on shifts as I walk everywhere, park my car before the tranny on match days, really just make myself walk instead of using the car
I eat sweet suff plus lots of fruit & veg, try & do 20k steps a day, essy when im on shifts as I walk everywhere, park my car before the tranny on match days, really just make myself walk instead of using the car
Littlejimmy
Well-known member
Don't know about flat out, but a good level of exertion is actually encouraged. When they do the cardiac rehab at JCUH, they have a Borg scale where you measure how out of breath you are and a range for your heart to be in while you exercise. They don't want you on the floor afterwards but they want to get you to a decent level, i.e. 12 or 13 out of 20, IIRC. The circuits they get you to do are quite challenging, and you get a good blow on. I'm fitter now than before the heart attack and can walk faster and longer without issue.
wilkos_perm
Well-known member
As others have suggested concentrating on exercise and not bothering about calories is the wrong way around completely.I know these threads come up all the time so apologies if its boring.
I'm 43 and weigh about 13st, I could do with getting to 12st ideally.
I do a good amount of exercise (5 a side twice per week, two runs on the treadmill and a couple of decent dog walks) so I think its mainly about diet for me. Although I might also look at doing some boxing training for something different - not that I would ever want to have a boxing match against anyone
I can't be bothered with calorie counting etc, so I wondered if people had some good basic tips?
I know the main one is quit or cut down the booze
Any good tips that you recommend?
If you're eating far too many calories the exercise will get you fitter, but won't lose you any weight.
Wiseman_Vaughn
Well-known member
Not strictly true - but I know what you mean.
Once the body has no more of its primary, preferred fuel - Carbohydrates it uses its secondary source - fat. So a period of using the secondary source can only be beneficial. Throw in a short HIIT session to boost your metabolism and you increase the benefits - trick is to control eating for the rest of the day, limiting Carbs as much as poss (fruit and veg is good because it's soluble fibre) and loading up with fats (eggs) and protein (fish and chicken)
