Your Weight Loss Tips?

Andy_W said:
I'm going to try sticking more to 16:8 (which I practically do during the week without thinking anyway), but still keeping an aye on calories and cutting out the crappy carbs which spike insulin, basically, try and tick both bases. Then on a weekend just stick with 16:8, but allow more calorie freedom. Will still binge, but they hopefully won't be ludicrous with the restricted timeframe.
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Little update on this, I’m almost two weeks in on this, typically fasting 16-20 hours, and having a day or two off at weekends (larger eating window, more calories), but not going mental. Cut down on white bread, white pasta and other high glycemic index foods, but not necessarily eating low carb, not in the slightest.

I’ve gone from 84kg to 81kg, and it’s been an absolute doddle. Gone down 1-2 notches on the belt too, all of this with very limited exercise (been injured).

I’ve been controlling calories too, at the same level I used to set my calories at, but this has been far easier, and I’ve often found I’ve had plenty spare, and weight loss has been twice as quick.

Calorie counting is good, but time restricted eating on the same calorie limit is yielding far superior results, and is far easier for me to manage/ handle.
 
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MFC_1990 said:
Nice one pal! I've started slimming world and find it quite good as you can eat a lot and still lose weight.
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Cheers 👍

You can do that with any diet, depending on what you’re eating 😂

Just be careful with slimming world, it seems like a con/cult to me (and anyone else not on SW). Don’t like how they refer to food as syn’s like it’s bad, yet other food like potato’s, white rice and whit pasta can be free. This makes little sense, especially with people who can be greedy, and most overweight people are. Not many other diets or nutritionists agree with slimming worlds methods, people also tend to eat the same thing over and over which may not be healthy either. It will work for some mind, but a lot of others fail as the system looks designed so that users do not understand nutrition, and can succeed and fail repeatedly, and keep handing over cash. Then there’s the strange phenomenon that similar foods can be low syns for SW products, yet high syns for none SW products, despite similar macro’s and sometimes SW is even more calorie dense.

Hope it works for you mind, I know loads of people who it has worked for, but some of them it was temporary, before they got worse.

Counting calories is a better method, more nutritionally sound too if tracking macros. It takes more effort but you learn so much by doing it. The fasting (more like time restricted eating) which I’ve recently tried on top of that has been like a supercharger. Never lost weight so quick, with such ease, and still felt great and not had to hand over a penny in any sort of subscription.
 
Slimming world works to an extent but I find people who've lost weight on it then struggle to maintain as this "free" food - pasta/rice/veg etc is consumed to keep you out of the calorie deficit required to lose weight.
Calorie counting worked for me with a little fasting some days a week when doing a long shift at work where eating isn't needed for me then have a nice big meal with the majority of my daily calorie allocation consumed in that meal.
 
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I analyzed why I started gaining weight and here's what I found for myself. Previously, I had the opportunity not to cook and eat out. I only ate once and I didn't take any snacks home - I didn't have delicious sweets, chips and stuff. Then I decided to cook at home, I thought it would be cheaper. And when I went to the store, in addition to normal food, I took sweets. I couldn't bring myself to stay away from the chocolate shelves. And I had dinner after work in the evening and ate something superfluous. The most important thing was that I went to the store hungry. Now I go to the store after I've eaten and I don't feel like buying sweets. I also bought a treadmill for home so that I can watch TV not lying down, but walking on it. Gradually losing weight, and it pleases me
 
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Lemmy_kilmister said:
No breakfast
Soup and a roll for dinner
Whatever I fancy for tea without going overboard
Shedloads of walking and a bit of swimming.

Lost 10kg since the beginning of August.
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This is similar to what I've been doing with time-restrictive eating but I have been too busy for the exercise.

Also been keeping an eye on the calories, but it's easy with TRE.

I try and aim for a 500-calorie lunch, so I'm left around 1000 for dinner and have nothing before 2pm or after 8pm.

My current "go to":

2pm: 2 x Pochaed or fried (fry light) eggs on avocado toast, with a bit of rocket and balsamic glaze, ~450 calories
7pm: 200g of Chicken breast or skinless boneless thighs in some sort of sauce (like nandos), 300g of homemade chips, both those in the air fryer, 100g of homemade coleslaw, ~800 calories
~ 200 calories of "snacks", anytime between 3pm and 8pm.

Cornflake chicken is good too in the air fryer.

Couldn't be any easier, can eat decent and nice food, and the weight flies off.
 
If you're exercising then calorie counting, create a decent deficit during the week so you can have a cheat day on the weekend so it's sustainable, if it's not something sustainable then don't bother as you'll just put the weight back once you revert back to old ways.
 
slow and steady wins when it comes to weight loss. The amount of people I’ve seen drop weight fast and then as soon as they revert back they put more on. If you do it slowly it’s easier to manage and maintain.
 
Alex-The-Kid said:
slow and steady wins when it comes to weight loss. The amount of people I’ve seen drop weight fast and then as soon as they revert back they put more on. If you do it slowly it’s easier to manage and maintain.
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I find High Intensity Interval Training (HITT) is great for losing weight. I only do it for 5 minutes a day on the exercise bike at home by cycling as fast as i can until I'm out of breath (20 seconds) then once i get my breath back repeat it about 9 times.

After a HITT session, oxygen consumption and caloric expenditure remain elevated as the working muscle cells restore physiological and metabolic factors in the cell to pre-exercise levels. This translates into a higher and longer post-exercise caloric burn.
 
Hazzinho said:
If you're exercising then calorie counting, create a decent deficit during the week so you can have a cheat day on the weekend so it's sustainable, if it's not something sustainable then don't bother as you'll just put the weight back once you revert back to old ways.
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Row 25 miles during the week and you can have a Parmo hot shot at the weekend. Joking aside this illustrates how what you eat is the biggest factor.
 
HITT is excellent for weight loss and getting fit, for genuine weight loss I’ve always said hiking with a bit of weight is a great way. Hill sprinting too if you are able melts the fat off you.
 
I’ve been lucky enough to be the same weight pretty much all my life since j was a young adult . For me it’s always been about being active , I go to the gym for 30 mins 5 days a week to life weights, doing stuff outside on a weekend and running a few times a week about 5k and I think the biggest thing over the past 20 years has been my wife who is a pescatarian . I probably eat meat maybe once a week but lots of fish and veggie stuff including pizza , paste etc . I also am not a massive social drinker so typically consume about 8 units a week unless I have a one off with my mates or go on holiday . It’s defo defo about consistency , doing a fad diet is a total waste, it must become a lifestyle, especially as you get older
 
Nano said:
There is only one tip that is relevant and you've already ruled it out. The only thing that matters is using more energy than you consume. You need to know how much you can consume to maintain your weight and then eat less than that. Counting calories is easy. Just use myfitnesspal and log it. You'd be surprised how many calories you consume if you are already doing all that exercise and still putting on weight.

You can't outrun a bad diet.
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Nano said:
There is only one tip that is relevant and you've already ruled it out. The only thing that matters is using more energy than you consume. You need to know how much you can consume to maintain your weight and then eat less than that. Counting calories is easy. Just use myfitnesspal and log it. You'd be surprised how many calories you consume if you are already doing all that exercise and still putting on weight.

You can't outrun a bad diet.
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Calorie deficit, exactly that.
 
Easiest way to lose weight is to build muscle with the same calorie intake you have now , the additional muscle requires more calories purely to 'exist' and you do it that way, your creating a calorie deficit by builidng a 'bigger engine'

eat more protein, as you only produce 70% of the actual calories it provides as the other 30% is lost due to the bodies thermogenic breakdwon of it into energy

I wasted years thinking you could outrun a bad diet, done far too much cardio and skipped the weights, it was only when i started weight training i actually lost weight
coupled of course with skipping high carb meals, and eating more protein, but the same or even more calories

Lost far more weight lifting than i ever did doing cardio, cardio is important for health, but its a **** idea as a weight loss tool, too much cardio ends up burning muscle
so your calorie requirment for BMR actual decreases - plus resitance training will provide you with a much better chassis later in life

But yet, in a basic form, calories in vs calories out - i am amazed people still think there is some magic formula, its not magic, just schoolboy science
 
Gunslinger said:
Easiest way to lose weight is to build muscle with the same calorie intake you have now , the additional muscle requires more calories purely to 'exist' and you do it that way, your creating a calorie deficit by builidng a 'bigger engine'

eat more protein, as you only produce 70% of the actual calories it provides as the other 30% is lost due to the bodies thermogenic breakdwon of it into energy

I wasted years thinking you could outrun a bad diet, done far too much cardio and skipped the weights, it was only when i started weight training i actually lost weight
coupled of course with skipping high carb meals, and eating more protein, but the same or even more calories

Lost far more weight lifting than i ever did doing cardio, cardio is important for health, but its a **** idea as a weight loss tool, too much cardio ends up burning muscle
so your calorie requirment for BMR actual decreases - plus resitance training will provide you with a much better chassis later in life

But yet, in a basic form, calories in vs calories out - i am amazed people still think there is some magic formula, its not magic, just schoolboy science
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You’re right in what you say but not every one person is the same, what works for you may not work for somebody else.
 
Alex-The-Kid said:
You’re right in what you say but not every one person is the same, what works for you may not work for somebody else.
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Yeh, true, but endless amounts of cardio , smashing your knees, hips and joints to pieces with impact damage is a poor philosophy when you can attain the same weight loss goals
liting weights, slightly modifying your diet and actually protecting those joints so you can be mobile later in life and strong far longer - plus also generate more testosterone which
for a guy is just about the most critical ting you need to maintain the older you get purely for psycholological reasons
 
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