Printable View
If you have 3000 calories every day of clean high vitamin food and don't burn extra, you'll be obese eventually.Quote:
Originally Posted by J-C
It really is as simple as eat more calories than you burn and you'll put on weight, less and you'll lose it.
The Grahams high protein yoghurts are excellent, and 85p in lidlQuote:
Originally Posted by Northernhibee
I don't think it's quite that simple. Taking your example someone eating 2500 calories but eating nothing but chocolate would not put on weight. The amount of sugar in that would be insanely high even though the calorie amount might be correct.Quote:
Originally Posted by Stairway 2 7
It is that simple. He wouldn't put on weight. He wouldn't have a healthy diet and would be lacking nutrition, but he wouldn't put on a pound if he was eating 2500 and burning the same.Quote:
Originally Posted by Since90+2
Diet companies and programs like to make you think there is some secret but it's as simple as taking in less calories than you use to lose weight.
It's better if they calories are balanced nutritionally but non the less, if you have 10 bars a day for a month at 2200 calories and burn 2500 you'll lose about 1.5 pound by the end of the month. Its about 3500 calories to lose 1 pound
My fitness pal app is great for counting calories
I'm not an expert by any means but I find it hard to believe if you ate 2500 calories a day of just chocolate for a month against 2500 calories of nothing but vegetables you'd be the exact same weight.Quote:
Originally Posted by Stairway 2 7
Some people need calories to know what they're taking in, weight watchers for example, it's really all about taking out the junk in your diet. Carbs is the biggest problem in most diets, bread, pasta, potatoes, change to seeded bread, brown pasta and rice and switch to sweet potato. Take out as much processed food as possible and fill the plate with veg, veg is free calories in any diet.
I competed in the BNBF natural bodybuilding championships, I was 2nd in the Scottish over 40's and 5th in the British with a body fat of 5%. I became a personal trainer but after 2 years had to return to the taxis as I had arthritis in my hips and in lots of pain.
In your experience is it purely down to number of calories consumed or what the actual content of those calories is?Quote:
Originally Posted by J-C
The difference isn't in the amount of calories, it's in satiety and blood sugar dips really. 2000 cals of chocolate isn't actually that much in quantity so the chances are you'll be hungry quickly and will eat more calories so dont lose weight . you'll also get a sugar high then crash making you want more food and left feeling sluggish and headachy. 2000 calories of meat or other protein, veg and fibre will keep you full for much longer as its good sized portions and will level out your sugars so there's no crash and therefore hopefully no sluggish feeling. 2000 calories is 2000 calories at the end of the day.Quote:
Originally Posted by Since90+2
It might be hard to believe but it's true. It's very simple it doesn't matter what makes up the calories if you have over what you burn you will put on, under and you'll lose weight.Quote:
Originally Posted by Since90+2
Vegetables aren't free calories sweet potato has 120cals per 100g. If you ate 2500 calories for the rest of each day then ate sweet potatoes on top you'd put on weight
Here a professor did an experiment to make it clear to people. He changed his diet from healthy to mostly junk but took multivits to keep it safe. He lost weight obviously as he was in calorie deficit
https://www.google.com/amp/s/www.mensxp.com/amp/health/weight-loss/48286-here-rsquo-s-how-a-professor-who-only-ate-junk-food-for-10-weeks-lost-12-pounds.html
Here's How A Professor Who ONLY Ate Junk Food For 10 Weeks Lost 12 Kilos
Professor Mark Haub aka the Twinkies professor started eating a diet that ensured he ate less than 1800 calories in a day. For a person of his weight, he would need around 2600 calories a day to maintain weight. This effectively put him in a calorie deficit. Two-thirds of his calories came for absolute junk food and sugary stuff like Twinkies (a brand of cakes), Oreos, Doritos, and a variety of sugary cereals. Along with that, he ate some green veggies, a protein shake, and a multivitamin per day.
The results:
1. He lost 27 pounds of body weight in 10 weeks.
2. His body fat dropped from 33.4 to 24.6 percent.
It's about 10 Mars bars. Some people do 500 calorie diets to get rid of diabetes ect. I'm not advising a chocolate diet as it's nuts. But you'll lose weight if you had 2000 calories of just chocolate as you sayQuote:
Originally Posted by Jay
Quote:
Originally Posted by Stairway 2 7
Yep and how long does a Mars bar fill you up for? When I'm calories counting I'm nowhere near 2000 cals being a wee woman I'd get about 5 or 6. A portioned balanced diet and a walk every day is the way to go.
No 100 agree. Fat doesn't fill you up long and chocolate isn't the way to go on a diet. Just showing that calories are the most important factor in loosing weight. I find kitchen scales help as you can be surprised how small a bowl of cereal is if your following the portion size example on the boxQuote:
Originally Posted by Jay
There was a NASA study done a few years back where an employee only ate 6 donuts a day, which kept him in a caloric deficit and over 6 weeks he consistently lost weight. It’s as simple as Calories in over Calories out when it comes to losing or gaining weight.
Good video here which sums up pretty much everything being said here.
https://www.youtube.com/watch?v=D_tDYrKgYd0
Sean has other great videos on dieting, weight loss and excercise, well worth a follow on Youtube.
It is exactly as simple as that. Calories are a fixed unit of measurement so if you're talking about purely counting calories then 2500 calories is the same weather its chocolate or potatoes or protein powder.Quote:
Originally Posted by Since90+2
Where that argument is less valid is when you consider the satiety of the foods and their macro nutrients. It would be a lot harder to build muscle eating 2500 of chocolate because you're taking in calories in the sugar and fats in the chocolate and not in protein which helps you develop muscle. Plus, higher fat and sugary foods don't keep you full, so you'll spend a lot of your time hungry. Plus the amount of sugar you intake will probably develop risks of health complications.
I didn't say sweet potato was a veg, it's classed as a carb like rice, pasta, bread etc. Any other veg is seen as free, such as cabbage, broccoli, green beans, they are full of vitamins and nutrients. More recently things like kale and seaweed have become very popular. Carbs turn into sugar which gives energy, if you don't burn off this energy it gets stored and turns into fat. Cut our simple carbs like white bread and pasta and replace with complex carbs like wholemeal. Porridge in the morning is great as it's a slow release carb, in other words it releases energy in dribs and drabs meaning you don't feel hungry as quickly, bran flakes are similar, also sweet potato.
I've cut down on my bread and cut out unnecessary extras like crisps, biscuits and chocolate and get my sweet fix from fruit. I've dropped 18lbs in 8 weeks by doing this and upping my daily exercise.
Great stuff JC, well done thats a fair whack 👍Quote:
Originally Posted by J-C
I've lost 4 kilos in a month, but that's because I had a kidney infection and lost my appetite for a while.
It was effective... but I wouldn't recommend it. 😏
Aye, not the best way to lose weight 😁Quote:
Originally Posted by Keith_M
Quote:
Originally Posted by J-C
I definitely prefer your method. 😁
Green beens have 30 cals per 100 gram it's low but its not invisible cals. Sweet potato is a vegetable every vegetable has calories some low some higher. If you eat 2500 every day and burn that then eat a plate of cabbage 3 times a day you will eventually become obese.Quote:
Originally Posted by J-C
You've done brilliant, you must have had a calorie deficit most days, that's obviously helped by cutting out crap
Not arguing with you, I'm a fully qualified PT with a background in sports nutrition, I competed for 7 years with the BNBF natural bodybuilding, getting two 2nd places in over 40's qualifiers and twice 5th in the British. So far in 2 months I've not once looked at calories in any food, only checking fat content and saturated sugars.Quote:
Originally Posted by Stairway 2 7
Green veg, legumes, peppers, mushrooms etc, are low on the glycemic index, which is better for regulating blood sugar levels, also fruit and veg are high in fibre which keeps you fuller for longer due to less metabolisable energy, you'd body struggles to digest fibre found in fruit and veg.
So basically very low calories which the body burns off very easily and the bonus of nutrients and vitamins.
Attachment 27266
Me back in 2006 in the Scottish over 40's.
Not arguing either, not sure what the argument would be. What I'm saying is pretty obvious and not contentious, 1 calorie over what you burn puts weight on, 1 or more under takes it off. Burn loads of calories and you probably don't need to look at calories though to be fair, its more about getting plenty good protein to build.Quote:
Originally Posted by J-C
That’s incredible mate, well done.Quote:
Originally Posted by J-C
Funnily enough I’m a lot happier without alcoholic drinks full stop. A wee non alcoholic beer or two on an evening out will be about £7 or so, and I put £33 aside (usually what I’d save on a taxi, an inevitable couple more drinks and maybe a takeaway if I was drinking) and have an adventure with it. Could be going to the football, rock climbing, a museum or whatever and I enjoy that lifestyle so much more than being skint and hungover.Quote:
Originally Posted by J-C
Second gym class today and actually enjoyed it. Arms tiring badly by the end of it, but the first time I can ever remember enjoying being in a gym.
How's the fitness and weight loss going, I've now dropped 21lbs but as the colder weather starts coming in, the craving for comfort food starts and it's getting harder to just ignore it, I've at least another stone minimum to come off and I'm determined this time.Quote:
Originally Posted by Northernhibee
Scott Baptie has a slow cooker handbook with heaps of high protein recipes that are comfort food style.Quote:
Originally Posted by J-C
My favourite is a Brazilian chicken curry type thing:
1kg whole chicken breast
1 can coconut milk
Stock cube
2 medium red onions
A few chopped fresh Chillies - my preference but if you don’t like hot then leave these out
A pinch if chilly flakes
Enough tumeric to make it yellow
Cornflour to thicken
Juice and zest of one lime.
A few good dollops of peanut butter
Pinch of salt.
So good with rice or in wraps.
That’s fantastic weight loss by the way.
I’m cutting as well but the weight is dribbling off. I’ve been sticking to my calories and still training with heavy as **** weights but I was hoping it would cone off a bit quicker.
Quote:
Originally Posted by Jones28
I think you mis understood, I was talking about food that aint good for you comfort food :greengrin, I do all my own cooking and get extra meals from a place called Diced in Portobello, they do high protein meals like Chinese Curry, special fried rice, chicken pasta etc, all balanced for healthier diet. So he food I was meaning was cake, crips, chocolate and so on, all the comfort food that's bad for you.
Oh - ***** you mean? 😂Quote:
Originally Posted by J-C
Cheat day gear
Not bad. Weight is remaining pretty constant but I’m feeling good, defo picking up strength. Reckon if I can eat a bit cleaner as I’ve fallen into a few bad habits but if I kick that then the body fat will come off again.Quote:
Originally Posted by J-C
Indoor climbing defo proving to be something worthwhile. You feel it the next day.
Gym classes are also helping as although it’s just one a week, I can take some of that stuff home and use it with my partners weights and kettlebells.
I’m keeping my breakfast and food at work constant - breakfast is half a tub of Lidl’s no fat protein yoghurt with defrosted cherries and raspberries and five crushed meringue kisses (Farmfoods and Home Bargains have them from time to time so I get a few packs when they do - ten calories a meringue kiss).
To work I take two satsumas, two Babybell lights, a bottle of Lidls vanilla protein shake (under 200 calories, 35g of protein), half a pack of Lidls sliced chicken breast with some hot sauce, and a pouch of Grahams Skyr. Eat little and often so never feeling properly full, but never hungry either.
All that comes to about 100-120g of protein, 800 calories, and gives me a decent tea when I’m home to play with.
Grazing food is the way to go as you never get hungry, well done so far.Quote:
Originally Posted by Northernhibee
I still swear by fact that keeping it simple is the only way to be consistent.
If you do it that way you can eat what you want on a treat day and still make your goals.
I know people at the moment who are paying someone 100 quid every six weeks for diet plans. They all seem so unhappy trying to stick to it while I make a point of eating what I want as save my treat days for when I'm with them.
I offer them advice on how I've lost 5 or 6 stone of fat but they still think paying someone is better or the only way to beat the weight. Each to their own.
Good luck every but keep it simple, eat what you want but call it a treat, be honest with yourself and move more. We only get one shot of life.
I listen to some of the conversations 2 women in my work have about Slimming World and I'm genuinely a bit shocked at how complicated they both seem to want to make losing weight. Now I know SW can work, certainly in the short term, for a lot of people if you stick to it but some of the stuff is just bizarre. Apparently eating a banana whole is no 'syns' but if you mash it up then it incurs said 'syns'. They have tried to explain that logic to me but even though I understand what they are saying, it's fundamentally nonsense. It's just stupid stuff, I have a bowl of homemade soup and a piece of fruit every lunchtime and they dissect it and pass comment. They will sit with plates piled with a bizarre collection of foods; grapes, pickled onions, boiled eggs, ham, beetroot, slices of apple, mushy peas occasionally make an appearance and God knows what else and apparently that pile of incoherent nonsense is better than soup with 4 or 5 veggies in it and an orange.Quote:
Originally Posted by HH81
The biggest thing I find is all they talk about as food. First thing in the morning it's 'what did you have for breakfast' then 10 minutes later it's 'what have you got for lunch' then it's 'oh I was bad last night, had a Wispa, 12 syns'. No wonder they are always hungry, foods is just an obsession.
I was curious about the mashed banana thing so googled it. I came across this from a Scottish blogger as to why a banana changes "syns" when mashed:Quote:
Originally Posted by Pretty Boy
What a load of nonsense.Quote:
Why Should You Syn Mashed Bananas?
Concentrated Calories: Mashing bananas releases the natural sugars within them, making the fruit more calorie-dense. This concentration of calories can lead to higher energy intake, potentially hindering your weight loss efforts if consumed in excess.
Loss of Fullness: The process of mashing bananas also breaks down their fiber content, which is crucial for promoting feelings of fullness and satisfaction. A mashed banana may not keep you as satiated as a whole one would, making it easier to overeat.
Faster Consumption: It’s much easier to consume mashed bananas quickly compared to eating a whole banana. This can lead to mindless eating and increased calorie intake, as you might not register how much you’ve consumed until it’s too late.
Recipe Implications: Mashed bananas are often used in baking and cooking, but when incorporated into recipes, their Syn value may change. The added ingredients and cooking process can alter the overall Syn value of the dish.
Concentrated calories - yep, I get the releasing sugars bit BUT what do they think is happening when you chew on a banana? Or are they thinking you are swallowing it whole?
Loss of fullness - again, what do they think chewing does? I get that there might be a loss of fullness due to the next point.
Faster consumption - yep I get that BUT if you eat an unmashed banana, take your time chewing it, etc. you have consumed one banana. If you eat a mashed banana quickly, you have still consumed one banana. Eating it faster might delay the feeling of fullness and you might be inclined to eat another - but the values are for one banana. One banana whole, or one banana mashed is still the same calorie intake.
Recipe implications - the worst of the lot. Mashed banana is more likely to go into a recipe with other ingredients so it has worse syns. Well of course, if you add extra ingredients to something, you will be consuming more but presumably you are "syning" the extra ingredients too so what does it matter? What a load of rubbish!
Aye I've had that conversation on repeat.:greengrinQuote:
Originally Posted by overdrive
The thing is that people who stick to SW do lose weight fairly rapidly to start with so it becomes a bit like a cult to them and they parrot stuff that I think deep down they know is nonsense.
It's not a new thing. The 90s saw the Special K diet. A diet consisting of 2 bowls of cereal a day and one evening meal and you will drop a dress size in 2 weeks. Well obviously because that's massively calorie restrictive, it's unsustainable though as after a couple of weeks you will be ****ing starving. I know a woman who punts ketone drinks on Instagram. One drink a day puts you in ketosis without following a keto diet, the woman in question undeniably lost a lot of weight and looked good for it. Of course it was all on the ketones drinks and nothing to do with the £6000 weight loss surgery and boob job in Turkey:rolleyes: Fundamentally dishonest, both to others and herself. She is piling weight back on at a rapid rate now because one drink simply isn't a magic formula. One of my sisters best friends is a dietitian and PT and she is huge on body confidence and body positivity for women. She despairs at these kind of quick fixes because they are unrealistic and potentially dangerous.
I'm no saint when it comes to weight. I can fluctuate quite a lot. Enter a marathon training cycle and I'll put the miles in and eat clean and shock horror weight comes off. Afterwards I can put weight back on quite quickly. I am honest about why though and in recent times have worked harder at avoiding it happening. As HH81 says above it's about realising the mindset change is for life, you have to allow yourself treats but make sure they are treats. The quick fix diet industry is huge purely because it doesn't work long term, like anything it relies on repeat custom.
There’s a guy whose videos keep popping up on my Facebook whose life appears to revolve around walking around supermarkets and telling people that it isn’t good and that they should eat eggs and avocados and the like. He’s pretty muscly and clearly he’s able to maintain that sort of diet but for most people, it’s miserable and there’s no chance of sticking to it.Quote:
Originally Posted by Pretty Boy
Calling pre cooked chicken thighs with a flavoured coating in the supermarket “****ing ****”, or the same with frozen Aldi chicken breasts, or so many things isn’t helpful. It might not be quite as good as plain cooked chicken or that, but the difference is small and if it helps people stick to a lower calorie, high protein & fibre diet then it’s a good thing.
The alarm bells really started when he said something about not needing breakfast and the first meal of the day should be about noon. Bollocks to that.
Way too many people over complicating it.
Keep it simple, no prossessed food, cut out excess sugars, eat more veg and healthy option fruit like apples, melon, grapefruit, pears etc. Up you physical exercise abd burn more calories than you consume. Have a day when you have a cheat like a curry etc, I competed in natural bodybuilding for 7 years and became a personal trainer due to that, after having both hips done I had to come back to taxiing. My problem was still eating big meals as if I was still training, so too many calories and not burning them off, this last 3 years has been bad, hence back on the healthy lifestyle again.
Quote:
Originally Posted by Northernhibee
Ah the 16/8 intermittent fasting diet. My mate was into that. Funnily enough, I inadvertently follow that and have done most of my adult life as I simply don't like breakfast. I'm not hungry in the morning. I tend to feel sick eating before 11.30ish. When I do eat in the morning it seems to rev up my appetite and I end up eating way more. However, I fluctuate in weight lots, am more often that not a massive fatty, etc. so there clearly isn't much in it. More likely if you are doing the 16/8 "diet" you are consciously doing some other weight loss activity at the same time (calorie restriction, exercise) which is actually causing the weight loss but the restrictive hours is getting the credit.
I really don't trust a lot of the weight loss/healthy living influencers. There's one on my instagram who preached about body confidence, not doing anything too extreme, the ultra muscle bodies aren't what you should be striving for, etc. Then he went on some extreme diet and exercise regime himself to get on the cover of some mens' magazine. A lot of his "healthy" recipes are full of crap too and look quite small portions that would never keep you full. Don't me started on the face he makes when he's tasting the food.
All about making money for those guys.
Just keep it simple, exercise where possible and eat sensible.
Have a treat day and relax. Lifes too short for worrying. If you do the above over time you will get to where you want to be.
Taken out a full membership at my local bouldering gym. Really nice place to be - sofas and an area where you can get a coffee, soft drink, or even a beer if you drink, plus muffins, protein bars, and the like.
A room full of weights and a treadmill, and a good variety of climbing walls.
I hate the gym so find myself going in, warming up, doing a few weights, and when I get bored climbing a few walls to alleviate the boredom. Back to weights, then climbing again, grab a coffee, and finish off with a couple of walls and a cool down.
My chest and arms are burning as well as my legs being tired.
If you're going I highly recommend taking plenty of time to warm up before and watch videos on the basics and also how to fall. Partner has done her rotator cuff after not warming up properly and after losing grip with one hand, took the brunt of her bodyweight on the other side of her body. Also know someone who's broken their foot from not landing properly, not bending and falling as they should.
Other than that, it's hard work, fun, requires the use of your brain, and gives you a cracking workout.
The guy sounds like a bundle of laughs :greengrinQuote:
Originally Posted by Northernhibee
A video of his came up on my timeline yesterday - "It's twelve noon so here's my lunch and first meal of the day. Twelve boiled eggs with tomato sauce".Quote:
Originally Posted by JimBHibees
Apparently other food is "****" and "not food" but he's tanning twelve boiled eggs with ketchup for brunch. No heading round to his for tea.
:greengrinQuote:
Originally Posted by Northernhibee
:agree:Quote:
Originally Posted by HH81
Get yourself into a calorie deficit, eat fairly clean and get in a good amount of protein. Do some exercise, lift some weights and you’ll lose weight, lose body fat and build muscle.
The diet fads are a nonsense.
Yep. Agree with every word.Quote:
Originally Posted by Stubbsy90+2
My strength is really coming on already. My first gym class was something like six or seven weeks ago and I ended up by chundering behind a bush in the car park. I’ve upped the weights I’ve been using, and am pushing through it and really making progress. Even noticing a difference on the climbing walls, managing climbs that need a bit of upper body strength.
Back in the climbing gym just now enjoying a quick coffee. For some reason today cannot get a half decent climb for love nor money but it’s still a pretty happy place in terms of working out. Weights room is good and quiet and the climbing is fun.
Starting all over again having ballooned to 17st 7.
Lost 6 pound in the first week, but still got another 3.5 stone to go.
Once again raging at myself for letting it get so out of control.
In a similar position. Up to 19st 7. I've somehow managed to gain nearly two stone since September. Started healthy eating and going to the gym again this week. I've also started back doing the Couch to 5k app. Absolutely appalled at myself that I couldn't even complete the first run on it given I was a semi-keen runner in the past.Quote:
Originally Posted by Onceinawhile
I’ve gained three quarters of a stone in the last three months. Majorly taken my eye off the ball. Always struggle mentally at this time of the year and fallen into bad habits.
Back on the wagon again though, gotten the Pinch of Nom books out, am logging everything on My Fitness Pal, moving more and just recently completed my first OCR of the year at Knockhill and signed up to another two this year in May and September. Aiming to be in shape to do the 21k OCR next January.
I’ve done well to find the activities I can be passionate about - changed the group of people I played football with and the newer ones took it way too seriously - and indoor climbing and OCR racing are things I can properly get obsessed by and love doing.
Down to 19st 0.5 now. Really pleased. Struggling with the Couch to 5k but it will come. Although saying that, I must be getting fitter as according to my watch I burnt way less calories doing the third run of the week than the second run despite it being the same run/walk pattern and doing it at the same pace (I'm doing it on a treadmill so have been consistent with the speeds that I set it to).Quote:
Originally Posted by overdrive
Bumped a post I made a few years ago. I’m pleased to say I’ve managed to consistently keep my weight on 11 stone, give or take a pound or so. As folk have said already, diet fads are useless in the long term and, in my opinion, consistency and determination are the answer. Portion size, easy on the obvious high carb and high calorie food and regular exercise will shed the pounds and stabilise your weight. When I was diagnosed with Type 2 diabetes, shortly after I lost my wife in 2016, I was determined to get to grips with the condition. I’m a decent cook and with a bit of effort and planning, batch cooking and freezing ( I now need and use two freezers ) individual portions and avoiding commercially processed food, as far as possible, I have a diet which works for me. I still enjoy my red wine and whisky ( normally in reasonable moderation) and, thankfully, manage to get round the golf course two or three times a week.Quote:
Originally Posted by Jim44
I dropped 2 stones but gained 3-4lb during Xmas, back to clean eating again, not easy at this time of year. We've been making big pots of veg soup and porridge every morning.
Been on a bit of a downhill spiral since my 40th in September 2021. Genuinely put the 5 stone back on that I’d lost. Got the euros for 5 days in the summer so on a mission to get as much off as possible for then. Know who to do it it’s just the motivation. So hopefully the euros, then 2 weddings later in the year will keep me focused.
Joined up to an overweight football team and had my first training session last week so hopefully that will help too. 11.5lbs off in the first 2 weeks but the first couple of weeks are always a bit of a gimme.
Sent from my iPhone using Tapatalk
Surprised when I weighed myself this morning to find out I've actually lost 4lbs since before Xmas, fully expected 3-4lbs to be added. Currently sitting at 14st 7lb, started at 16st 10lb, obviously my metabolism is higher than it was.
Same boat as you lost a load put it back on, need to shift it as I have neglected buying clothes to fit this frame 😂 done really well reigning the eating and drinking in so far, just can’t get the motivation to leave my bed early for the gym struggling on that part of it just now, was actually considering just stopping my gym membership once I woke after pressing the snooze button at 5am this morning chucking money awayQuote:
Originally Posted by CallumLaidlaw
Always the hardest part eh. I’ve been out in the garage at 6.30am the last 2 weeks and it’s flippin’ hard like.Quote:
Originally Posted by Dmas
Sent from my iPhone using Tapatalk
Sent you a pmQuote:
Originally Posted by CallumLaidlaw
Go do a park run even if you have to walk most of it. So glad I signed up last Feb. Done 37 now in first year.Quote:
Originally Posted by overdrive
I’d always been around the 85kg mark up until last couple years when I’ve been around 92-93kg. Decided at start of the month I’d work at getting back to 85kg by the summer. Just made a few changes - healthier meals, less alcohol, trying to do a wee bit more at the gym but nothing drastic- have also tried the 16/8 fasting idea where you only have an 8 hour window in which you eat each day. Haven’t been doing the 16/8 every day but aiming for 3-4 days a week. Have lost a couple of kg so far and still been having biscuits and odd bag of crisps so quite happy so far.
Lost 6lb last week and 2lb this week, completely changed what Im eating as well as getting shot of diet coke and replacing it with water
Im also T2 diabetic and it has knocked the **** out of me, I didn't take it seriously at first but I now know it can destroy you. My mental health took a pounding because of this but Im kicking its arse and Im heading in the right direction now
Superb stuff, keep it going!Quote:
Originally Posted by Bridge hibs
Cba trawling through the whole thread......:greengrin
Has anyone tried the Chair Yoga thing that's infesting my feeds just now?
I do yoga anyways, but curious as to whether (and to what extent) this might help weight loss.
My wife is doing that. No idea if it's working.Quote:
Originally Posted by CropleyWasGod
I'm hovering between 11 and 12 stone but I was at the nurse practitioner last month and she said I was fit for my age, basically my stomach wasn't higher than my chest when I was on the bed as she did an ECG. 😁
Cheers mate and you 👍Quote:
Originally Posted by Northernhibee
For motivation, entered a 21km obstacle course race in January 2025. Bricking it as 7km is the longest OCR I’ve done and 5km has usually been my jogging length but here we are.
Good luck mate, hope you smash it 👍Quote:
Originally Posted by Northernhibee
Down 15lb in the last 3 weeks.
Joined slimming world as I need the public shaming!
Still another 3 stone to go.
Well done mate, I know a lot of folk are against such groups but many years ago I joined Scottish Slimmers in Musselburgh as more than anything I had zero motivation. Standing in front of fellow slimmers and having substantial weight loss when stepping onto the scales was brilliant and just the motivation I neededQuote:
Originally Posted by Onceinawhile
Everyone in the group were so supportive and we all encouraged each other as well as sharing tips and recipes, I lost a fair chunk of weight along the way too as well as gaining fitness, mindfulness and confidence
Accountability is so important. It keeps you right even when you’re left to your own devices and have to make either the right choice or the easy choice.Quote:
Originally Posted by Bridge hibs
Agree mate, just me and my Wife now and we are both doing great, so much so Ive lost plenty around my waist etc and Im into smaller sizes already with the nice but sometimes frustrating point of being “inbetween sizes” previous tops are now kinda very loose fitting and smaller sizes are still a wee bit on the snug sideQuote:
Originally Posted by Northernhibee
What have I changed ?
My physical health declined which triggered a decline in my mental health so after battling low mood/self esteem, anxiety and depression I seeked professional help which was brilliant from GP to community CPN who Im still seeing
I looked at all the triggers, what caused my T2 diabetes, weight increase, low mood, low energy/erratic sleep patterns, anxiety etc and worked on eliminating the causes one by one
I started on what I was drinking and to be honest literally gallons of diet coke as I used that as a replacement for alcohol, so I now only drink water. I also enjoy a glass of beetroot juice or carrot juice as a healthy treat and since that switch my sleeping has improved which has all but eliminated my anxiety, that was one big trigger
Diet, I cut down massively on carbs and sugars as I was a big carbaholic, so cutting carbs such as bread/rolls white pasta and rice/super noodles and replaced them with healthier options. I changed cereals to more fibre based and have added various fruits and a lot of veg as well as things such as pumpkin seeds etc
Ive eliminated a lot of processed foods/meats and replaced with fresh cuts such as chicken and turkey and have also introduced tuna, fresh fish and eggs to my diet for added protein
Energy wise I feel Ive got bags more energy now, I feel more mentally engaged/alert and my sleep has improved
For mindset and motivation I am planning on doing more walking (the dog will be happy) and aim to add more general exercise to my plans by sit ups, planking, press ups curl bar etc which I have set up in my spare room
So all in, I think Im on the right path
What do you mean by saturated sugar? Heard of saturated fat before but never sugar?Quote:
Originally Posted by J-C
Yea sorry that should've been saturated fats and hidden sugars.Quote:
Originally Posted by LewysGot2
We have started doing a weekly weigh in at work. It's amazing how much a bit accountability focuses the mind.
I had piled on weight since October. I ran an ultra marathon in early October and had got in the habit of eating huge amounts of food to fuel the training, problem was when the training ended the eating didn't. Add to that copious numbers of pints over the Christmas period and just a general malaise with having no real goal in mind and weight didn't so much creep on as come running in announcing itself to the world. I've always been between a 30 and 32 waist but when a pair of size 34 jeans wouldn't fasten and the 36 was tight I knew it was time to do something. I had last weighed myself the first weekend in October and was bang on 14 stone, weighed myself last week and I was 16 stone 8lbs. I'm actually quite impressed how much weight I was able to pile on in such a short space of time.
I've never had any issue getting up in the morning to run but the gym is a different matter. The worst part is that actual act of getting up though, once I am up I'm fine. Been up at 5am since the start of last week and in the gym for 6am 5 days a week. I'm eating more at meal times but that has led to the destructive snacking being massively reduced. Also making sure I get out of work at lunchtime for a walk, even if it's only 15-20 minutes. I'm signed up for a few races in the autumn so will get back out running soon. Nothing overly complicated, not over thinking it, just common sense. Weighed in today and I'm 3.5lbs down in a week which is a good start.
So I've hit a plateau. I've not lost anything since that first week. I'm eating healthier stuff, I'm tracking what I eat/drink in MyFitnessPal and I'm definitely* in a calorie deficit, I've cut down massively on my alcohol intake. I'm going to the gym 5 days a week with a combination of weights and cardio. I generally go for at least one 30-60 minute walk a day. At the weekends I'll do at least one big walk (i.e. 2-3 hours) if not two depending what's on. If I'm not on a work call at 10 to the hour during the working day, I'll do a quick 5 minutes of kettlebell swings. I'm generally not eating into my exercise calories recorded on MFP. We are generally vegan Mon-Thu too.Quote:
Originally Posted by overdrive
I can't work out what's going on. Even if I'm gaining muscle, I should be losing a bit of weight - and my waist size isn't decreasing either.
*The only thing I can think of is that it is fine recording stuff in MFP when I'm cooking as I'm weighing and measuring stuff religiously. I'm pretty sure when my wife is cooking she just guestimates stuff as I've never seen the scales out unless its something that is normally weighed like a portion of pasta or rice. She has had a tendency in the past to not count the calories in some vegetables either like onion as "ach it will be negligble". I probably do 60% of the cooking though and given I'm burning calories exercising that I'm not eating, I still think I should be losing some weight. My wife has definitely lost weight and we are eating the same things by and large - except when she's in the office where she's having a Tesco meal deal which will be worse than what I'm having (soup generally). She's not going to the gym as much as me either and I have a lot more weight to shift than her.
Weight management is as much about when you eat as what you eat. If you are eating constantly throughout the day, even if only small bites or snacking, you are going to struggle to lose much weight.Quote:
Originally Posted by overdrive
I’m not snacking either. Lunch and tea with maybe a banana mid-morning if I’m hungry which I rarely am until about 12.30/1pm.Quote:
Originally Posted by Since90+2
Are you logging your exercise into mfp and then eating they calories because they can sometimes overestimate the exercise.Quote:
Originally Posted by overdrive
If you are in a calorie deficit you will lose weight regardless of other factors. Ask the wife politely to measure as home cooked food can be nightmare to guesstimate.
My exercise calories are loaded into MFP from my Apple Watch. I very rarely eat any of those calories though and when I do it is double digits into it. It must be the nights my wife cooks that's the issue. A few times times when I've asked her what went into things she's made and what quantities, she'll list the stuff and quite often it is "about" 100g of xyz and then I'll query "what no oil went into the stir fry?". If she's neglecting that when I ask, I suspect she's neglecting stuff like oil (which is a pretty big omission) and guesstimating measurements when she's working out the calories of meals off her own back and telling me.Quote:
Originally Posted by Stairway 2 7
I think she hates the time it adds on by weighing stuff and recording it, etc.
She must be related to my wife. She sometimes will weigh a few of the ingredients then others not and her 100g is double my weighted 100g, pretty much never adds sauce or oil into the number. She can go there's 300cals of porridge and get arsey when I say what about the fruit seeds honey ect on top, they may be healthy but they have caloriesQuote:
Originally Posted by overdrive
Last time I weighed myself was end of September and was 17 stone and 8 pounds, just looked at this thread and went and weighed myself, 14 stone and 9 pounds, not been on any diets, go for a walk most days and have one meal a day at tea time, if I have a snack it will be a couple of rivata bran biscuits with tomatoes on them, very happy with that but might just go see my doctor to see what he thinks as I have some bowel problems.
Another 2lb down this week. Still got 3 stone to go though.
Bit disappointed as I was at rhe gym twice and played 5s three times! Suppose it just means my diet wasn't as clean as it should have been.
Stick in mate, I was the same and was always frustrated if I had done well and had lost less than I thought, in fact it even came to the point I took the huff and wouldnt talk to my Wife for daysQuote:
Originally Posted by Onceinawhile
I only use scales as a gauge now and if its off its off, much better than going back on. If I feel good and my clothes are looser then Im happy with that
Been setting my alarm for twenty to six in the morning - trying to set good habits. I get up, get prepared, and either have a half hour jog or do some yoga before breakfast.
I always struggle for motivation to get out of the house post work and it’s defo been beneficial so far.
Getting up very early has never been an issue for me as Ive been doing it since pretty much my school days as I delivered milk etc, however I think I would struggle to motivate myself to go out jogging or hit the gym before work, although for a spell I cycled to work until my old “bone shaker” finally gave up the ghostQuote:
Originally Posted by Northernhibee
with regards weight, Im continuing to lose with very minimal exercise so a month in Im heading for my first goal
Attachment 27666
Back down to pre-Christmas weight (95kg) after a hard start to the year.
4/5 gym sessions a week plus started doing some zone 2 cardio, I want to make running enjoyable this year so I’m stripping it right back and virtually starting from scratch.
3lbs off this week which I'm happy with.
Just need to keep the momentum going so the initial wave of motivation doesn't wane.
I had lost 10lbs before Christmas (fasting, only eating 12-6 and stopping crisps,sweets fizzy juice). January put it back on. Back on the fasting again having a small tin of tuna in olive oil and pink grapefruit for lunch and dinner as normal. Seems to be working so far
Down two and a half pounds last week. Cravings for fatty and sugary food have largely stopped and now in a really good headspace and making good decisions.
Gotten some whey protein isolate to help up my protein intake without adding too many calories to my daily diet, and am having three morning jogs, one to two climbing sessions, and a gym class a week.
Feel like I’ve found the focus I had when I first lost most of the five stones and pretty optimistic.
Once I’ve lost another stone and a quarter will look at adding some muscle mass to it all.
Was unwell at the start of last year which saw me drop 10kg in about 3 weeks. Was 69kg and once I recovered I basically just decided I was going to enjoy myself for a bit and put a bit weight back on. I had a broken sternum so exercise was out the window so I really did just eat what I wanted for a couple months :greengrin:
Was 79kg on 1st Jan but looking to get to about 74/75kg by the time the better weather comes round. Stopped eating as many snacks and done dry January and I’m down to 77.5kg. I’ve never been a huge drinker but I liked a glass of wine or two maybe about 3 nights a week. It’s mad how much of an impact removing that has as I’ve not massively increased my activity levels, which to be fair, are decent anyway with me playing 5s 3 times a week and averaging about 15000 steps a day.
Quite honestly, stopping drinking was one of the best decisions of my life. It’s crazy how much difference you feel long term. You defo need to relearn how to socialise somewhat as you no longer have that crutch, but when you think about the money you spend when out, then food, then a taxi home it saves you a bundle and also your calorie intake is much lower.Quote:
Originally Posted by Stubbsy90+2
I find myself socialising with friends at my local climbing gym a lot - my off peak membership is thirty quid a month but it has a weights room, you can get a coffee when you’re there and is generally a good laugh. It’s a nice alternative to just meeting down the pub, but even if it ends up there most pubs have enough good AF choices now that it’s not difficult.
Good on you for losing the weight and hope you’re back at full fitness.
Honest tracking of food and drink intake for most/many in the UK has a load of crap in it such as crisps, biscuits, cakes, fizzy juice, sweets etc plus of course the alcohol and takeaways.
Even if you are eating well at breakfast, lunch and dinner then that wee list sends the calories flying.
That's where most of the UK's weight gains come from.
Cutting out all those snacky things and reducing or cutting out alcohol usually does the trick.
Most/many folk consume 3-4,000 calories a week outside of main mealtimes.
Toiling to get going, I’ve cut out a lot of crap and drinking a lot less so I’ve lost a little can’t get going to the gym though another morning I’ve got up early with my bag packed and just can’t get out the door I’ve decided to cancel the membership now as I’m chucking money out the window and just have no interest, needing a boot in the erchie that’s for sure
It's only when you stop eating sugary processed crap that you realise how addictive it is. Whether it's mental, physical or both I don't know but it's a proper craving and I think it's almost comparable to giving up smoking (which I did cold turkey just after leaving uni).Quote:
Originally Posted by Northernhibee
I'm on a pretty good roll now and in a nice routine of eating and exercise but for the first few days the cravings for coke, biscuits and sweets was almost overwhelming. Get through that and they fade pretty quickly, a small portion of Greek yoghurt and some raspberries was enough to satisfy my fancy for a sweet treat at lunchtime today. Last week the biscuit tin would have been irresistible.
The most bizarre thing I craved was a Colin the Caterpillar cake wrapped up in a tortilla and air fried so the chocolate went melty. I think that’s when I realised how ridiculous it had all gotten….Quote:
Originally Posted by Pretty Boy
Great reading everyone's stories, I've lost a total of 2 stones but have stuck the last 3-4 weeks, not been doing my bike recently, so need to get that sorted.
That is the most disgraceful thing I’ve ever heard.Quote:
Originally Posted by Northernhibee
Lost 3 pounds this last week now that my wife is weighing stuff when its her turn to cook. Not wishing to admit this, though, her retort when I said I actually lost 3 pounds this week was "I'm really surprised as I'd say we ate unhealthier things last week compared to when you didn't lose weight". Aye that'll be because although it might be "worse for you", we actually knew how much of it we ate unlike before.
It's a Mexican version of the deep fried Mars bar.Quote:
Originally Posted by Stubbsy90+2
A Chocochanga.
You've not seen the chip shop who deep fried poor Colin then?Quote:
Originally Posted by Stubbsy90+2
https://www.bbc.co.uk/news/uk-scotla...-west-56955873