Why avoid seed oils btw?
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I get this but I'm spontaneous by nature and want results fast. I also understand weight loss isnt the same as being in physical shape but being less heavy makes it easier to be in better shape. Keto works for me in this regard.Originally Posted by RustyBin5
I threw away most of my clothes so if the weight doesn't come off quick I've nothing to wear. That's a big motivation!
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Plenty of research pointing to inflammation from most seed / vegetable oils.
Ah wow ok didn't know. So what is the best oil for shallow frying fish etc?
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grill or put it in the oven
Losing weight definitely helps with a lot of things. Even the walking.
When I’m trying to lose fat, I’m not a million miles away from a Keto approach. I just don’t go so low on carbs, but at those times I do only have my carbs (or around 80-90% of my daily carb intake) before and after my workouts. Other meals are very close to a Keto.
It's just a matter of time...
If you do use oil never re-use it either
Makes sense. I make sure every single one of my 20 carbs a day come from vegetables. Not wasting a single carb on dressings or any other crap. Because the aim is to be keto but healthy too. Sire I can do this and lose a ton of weight just eating pork rinds. I'll be the slimmest person with heart disease in the hospital that way!
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I completely agree with this, but presumably there would be a lot more age related illnesses as everyone reaches 100. I’m always surprised there hasn’t been more research looking into the financial implications of this.
Sadly though we live in a sickcare system.
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But some people destroy the NHS due to poor health choices. I had a friend who was a physio, he described 30 stone patients telling him he had to make it stop hurting. He tried explaining there wasn’t much he could do unless they lost weight, you can imagine how that went.
I know but the fact you quickly put it back on should tell you it’s not a long term solution ?
I use any high saturated natural fat.
This is what is so hard about losing weight if you’ve struggled over the years as below is so right ....
However I totally get this Ryan. Sometimes you need to see quick results for motivation.
a bit of a victory for me yesterday, i actually jogged for a mile non stop.
I can walk for very long periods and cover many miles thats not an issue, however ive always struggles running and getting out of breath. Yesterday i felt i could do it and was determined not to stop so i went for it, at some places it was borderline fast walking but i never actually stopped.
Hopefully a 2/2.5 mile walk today and then attempt another 1 mile run on the weekend.
p.s. my Strava says i did 1.63km in 13m36s.
dont know how that compares to the average speed
Small update, managed to lose 2lbs in the last month which isn’t much, but I’m still going the right way. Been walking 15,000 steps a day and building up a bit of muscle so all positive. More to the point I’m fitting into new clothes that have sat in my wardrobe for a year waiting for me and I feel fitter and healthier than I’ve done in years. Plus I’m fairly relaxed on what I eat and drink on the weekends so I’m not depriving myself.
My wife suffered a stroke in December and I was instantly catapulted into looking after her instead of her looking after me.
All the running around has resulted in me losing over one and a half stone and it's staying off.
Also I lost interest in wine and hardly touch it now, that also probably helped.
Hope she’s recovering well Mick, all the best to her.
Best wishes to your wife Mick
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Fair play to you Mick. Best wishes to your wife (and you!)
I'd like to say two things.
First off, while I often find Mick's posts deeply annoying, in the grand scheme of things, his health and that of his wife, mean far more than any minor disagreements on an internet forum. Keep well, both of you.
Second, I had some eye trouble back in February, which I thought was weight related, luckily (?) it was merely age related. However it did make me think about a) my diet and b) my booze consumption.
So some six or seven months on, thanks to a low carb diet, booze only on "treat Friday" and walking a couple of miles a day, I'm pleased to be able now to...
1. Fit into trousers from 7 years ago.
2. Comfortably wear my Artic parka which I couldn't even do up at the start of lockdown.
3. Have removed a link from my Explorer (And Sub) and adjusted the Easylink to the tightest fitting.
4. Have removed two links from the combi-braclet on my GW-5000 and other Gs.
The last two are the real measure of success as far as I'm concerned. :)
I can really recommend the Tom Kerridge low carb books if anyone wants to loose weight. It's hard at the start but after a couple of weeks, you adjust and then it becomes second nature.
Keep at it folks
David
Infinite Diversity in Infinite Combinations
Evening all.
I've just had the shock of my life, replaced the batteries in the digital scales, had a look and I'm up at 18 and a half stone.
In the first lockdown (almost 2 years ago now, crazy) I was my heaviest - 18st 4lb - and took the closure of pubs and restaurants as a blessing, getting on a serious exercise and healthy eating regime. Without fast food and beer I dropped 3 stone in 5 months.
Sadly, this year all I seem to do is comfort eat and I've crept back up and then some, it's quite embarrassing. It was a lot of work shifting that sort of weight and even then I was aiming to lose another 2 stone over the course of the year.
New years resolution, get that three stone back off and keep it off! No more eating rubbish at 10pm with a box-set and no nipping for two or three pints after work every night, I'm almost 40 and carrying this weight really is quite dangerous. My doctor was worried a few years ago when I was in the 17st range, god knows what he'd tell me now...
As it goes I'm 6 foot, well built and carry the weight pretty well, but I'm feeling constantly tired and irritable and my knees are killing me, definitely time to slim down a bit.
Do it Kev. I was both lighter and taller than you with undiagnosed heart problems lying in wait 4 years ago. The excess weight both contributed to my problems and complicated the ability to be eligible for specialist life saving treatment. I don’t wish a similar wake up call on anyone but everything is easier when at a normal weight. I still battle my food demons daily but I have motivation now. Hope you find yours!
I too got a bit of a shock back in September getting on the scales for the first time in a year or two. That spurred me to lose some weight and my kids set me the target to lose 10kg by Christmas or no mince pies! I might miss that slightly as I’m hovering around the 9-9.5 kg loss right now but feel a lot better for it anyway.
It has been hard though, firstly cutting out any mid-week alcohol, any post-dinner snacks and then lots of exercise. I do 6km/day 6 days a week on my rower plus another 4km/day 5 days a week walking to do the school runs. Pre-covid I would have had a lot more exercise just going about my daily routine doing to the office but working at home now means that unless I make a concerted effort I get so little exercise.
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One week in and I've gone from 18st 8lb to 18st 1lb. Half a stone in a week. That's walking 3km every day and no booze or crisps.
I don't expect to maintain those sorts of losses but that's mental, 3 kilos in 7 days. I'm hungry though...
Facebook trying to get me to lie to my friends about my weight
Great start, we’ll done. Now I’m back from holiday I need to get on it again from tomorrow.One week in and I've gone from 18st 8lb to 18st 1lb. Half a stone in a week. That's walking 3km every day and no booze or crisps.
I don't expect to maintain those sorts of losses but that's mental, 3 kilos in 7 days. I'm hungry though...
Week one weigh in after new year and 5lbs off. Aim is to shift around 2 stone or get below 15% body fat. Tracking calories with My Fitness Pal App, knocked all booze on the head and skipping breakfast (intermittent fasting as some call it). Building up the exercise gradually as I am now past the worst of five months of long-Covid.
Keep going everyone, you can do this!
Managed to hit BMI of 40 on Saturday so thats enough, time to de-fatty again.
Back on keto.
If you keep going down and up isn’t it worth trying a different approach other than keto?
Well the reason I went back up again is I started eating a ton of bad food again. No diet is going to counter consuming less calories than I burn. I guess psychologically because I knew how easy it was to lose weight on keto I got complacent and thought I could lose it just as easily again. In reality keto is only easy if you strictly stick to it and that's not easy.
That’s what I mean though - it doesn’t seem sustainable
Unless you are going to stay in keto continuously then you are always going to have issues adapting back to a more normal diet?
I guess it’s good as a kick start but you need an exit plan?
I'm trying to remember breakfast every day - that was part of the problem before, skipping it almost every day to get to work early.
Surely if you're missing a meal then lunch is the one to drop? Your body only starts to metabolise after it's had food... having breakfast actually kick-starts it into using energy again (possibly only half right - that comes from the bit I remember about my last set of fitness training.)
Do you know if that is still the current thinking? (Genuine question - not having a pop).
I can remember a TV show a couple of years ago where twin Drs carried out a number of health and fitness trials on about 10 pairs of twins to prove/disprove a number of exercise and diet theories. All very light hearted and not particularly representative, but it was interesting.
I seem to remember this was one of the things they tested, but cannot remember for the life of me whether they proved if this was true or otherwise. I will do a bit more digging as I often struggle to eat breakfast, so regularly have to force myself to eat it on the basis that it helps to kick start the metabolism as you say.
EDIT:
Ignore that, as it seems they did NOT test for that, so I have remembered incorrectly. I am still interested to hear if the breakfast/metabolism thing is the current thinking though.
For info, the programme was called 'The Twinstitute' on BBC (no longer available on iPlayer).
Last edited by Maysie; 11th January 2022 at 12:09.
16/8 is one recommended way to fast. 8hr windows.
I do 11:30-19:30. I used to do IF with breakfast then evening meal but am finding this a lot easier as no cravings when I used to get them at lunch when having breaky/evening.
Only been on it 2 weeks but enjoying it
Breakfast metabolism = myth
Metabolism is not something you can increase or decrease very easily - but having more lean weight/muscle means you have a higher metabolism, or rather a higher calorific requirement than someone who is the same weight but has less muscle. Yes, you may have a faster metabolism when you start eating, but it will even out over a 24hr period regardless. Similar to natural insulin production - you can spike it with certain eating habits, but in general it will generally even out for the majority over a 24hr period.
When you eat over a certain amount of protein in a meal you trigger MPS, muscle protein synthesis. This is highly beneficial, as it can help maintain lean mass while you lose fat. You can trigger MPS multiple times per day - that’s why bodybuilders eat lots of meals with protein with every meal. However, like metabolism, it’s diminishing returns, eating at least 3 or 4 meals a day is beneficial, 6-8 is better but only very slightly, so not worth the hassle for most, but lots of smaller meals also stops the cravings to snack.
Ultimately, you need to eat the right amount of calories for your lifestyle/activity level - if you don’t your body will down regulate and you’ll move less, blink less and generally burn less calories and get used to surviving on less calories, or get fat if you increase them - it’s a useless position to be in.
Yo-Yo dieting is the worst possible thing you can do. It creates a loss of lean tissue, which unless you are replacing it with reasonably heavy weightlifting afterwards (and not something you can do so easily after around 35-40 as your testosterone levels drop off a cliff), you end up just as fat or fatter, but with less muscle - just crazy!
Missing breakfast works for some, but others simply end up over compensating with their other meals throughout the day.
Pick the foods you like, work out your calorific requirements, set your macronutrients around your desired outcomes, and get as close as possible to your optimum micronutrients. Lift weights, and get some cardiovascular exercise, even walking, every day.
It's just a matter of time...
Others have pretty much answered this anyway, but metabolism for virtually everybody plays a borderline insignificant part of weight/fat loss. You might want to look up the weight/fat loss pyramids.
By far the biggest contributing factor to fat loss is a calorie deficit, then it is things like high protein, macro nutrients, strength training, good sleep, non exercise activity, cardio, time of eating and metabolism barely feature. There can be some exceptions to this as when I was marathon training my weekly cardio was ridiculous and as such was burning on average 1000 calories per day, hence why you hear about distance athletes Carb loading and generally hitting carb laden energy gels/drinks, but for most that is the exception.
Bottom line is to calculate via a couple of online daily calorie calculator; taking account off your age, activity level, gender, height & weight how many calories you need per day normally maintaining your current weight, then set a realistic goal for weight loss and cut from your diet say 500 calories per day (my typical breakfast), you will lose a pound per week guaranteed (1lb fat is equal to 3500 calories), if you can increase your protein and drop refined carbs a bit, plus do some more exercise you’ll lose more. If you are a big chap with a big appetite you will lose more. I would be aiming at between 1800-2000 calories per day; I am pushing myself to 1600 but I will settle nearer 2000 in a few more weeks.
The diet industry is full of snake oil salesman and shysters bamboozling people with over complicated faddy diet schemes. It really only boils down to Eat less and move more.
Good luck all.
I'm burning 1000 calories a day just by walking. 131 kilos mind you but 20k steps comes out at 1k calories for me because of the weight so I find it a nice bonus to burn calories fast and get a 1k daily calorie deficit.
Should mathematically lose 1 kilo of body fat a week doing this and more in water loss.
Mathematically… biologically, and physiologically, you’d lose a
around a kilo of weight. If it’s from a reduction in calories and walking it won’t all be from fat though…
I’m not sure that is true
1000 calories equals a 10 mile run or 25-30 mile cycle
Good luck with the weight loss
Dave
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Ah fair enough. Hopefully I can lose some muscle as well as I was still doing a load of walking, heavy carrying etc when super fat so I built up muscle underneath the blubber and it will look ridiculous once the fat has gone.
Anyway I'm now below the 40 BMI so 'just' obese as opposed to morbidly obese :) Yes I know it will be mostly water weight but the milestones are important.
Depends on your weight though. 20k steps is around 10 miles and maybe for someone 130+ kilos that's the same energy burn as someone 65 kilos running 10 miles?
I suppose you have a Renpho or equivalent scales with Bluetooth app.
Step on them everyday, at the same time (i.e. after your morning visit to the loo and before breakkie, for example). But don't read anything more than a trend in your daily result. Look at it on a weekly basis instead.
Muscles do not come over fat. They stay where they were, just get bigger. You will look ridiculous anyway because coming down from 130 kg you will have a lot of skin that may have lost part of its elasticity after being stretched by your volume. If it bothers you, it can be surgically removed.
You DO NOT want to lose muscle if you can avoid it, for 2 reasons. 1 muscles are good and 2 they increase your metabolism, so lose them and you will burn less energy, thus making weight loss slower.
However you are being rough with your joints (knees/hips) and you will soon pay the price. If possible I would recommend that you halve your daily walking and get swimming if you have a local pool. You will burn more energy (about twice as much for the same time) without stressing your joints.
Last edited by Saint-Just; 12th January 2022 at 12:46.
'Against stupidity, the gods themselves struggle in vain' - Schiller.
For cardiovascular health exercise is helpful, and there is an ancillary weight loss benefit. Low impact ones such as cycling or swimming are both good, and won’t stress your joints too much.
D
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Thank you for the replies to my question above, which are really helpful.
I did really well last year and shed some extra weight which had built up gradually, primarily from snacking and beer drinking. I had got into a habit of drinking a couple of beers while cooking every night so it had become a 7 day per week thing.
I have found that keeping an eye on my calorific intake using MyNetDiary has been really helpful and quite an eye opener. It is far from perfect and is a bit of a faff, but very helpful as a general guide to see how far over/under the target calorie intake I am each week, combined with a regular Friday morning weigh-in.
The weight crept back on over the later half of 2021, so I am now looking to lose around 7kg again. Mainly through reducing beer consumption and eating less snacks, the beer will be the hardest thing as I do like a beer of an evening. I will increase my exercise too, but I am already pretty active albeit I do need to do more CV work to get the heart going a bit harder.
Good luck to everyone who is trying to be better. Stick with it!
It’s funny you wrote this - I was about to write something pretty much identical. Beer has always been my nemesis, I play quite a lot of sport but this usually involves a trip to the bar afterwards. Got myself in good shape early last year but slowly let it slip and crept back up to a few kg over what I should be. I eat healthily and am generally pretty active, so it’s undoubtedly the beer that does it
So this year I’m kicking off with a couple of beer-free months and then a reduced intake after that. I’ve been “dry” for 2 weeks now and am already feeling better, it’s quite an eye-opener tbh.
Good luck all
That is interesting to hear. I wonder how many of us there are in the same boat!
I am just doing a 'no beer mid-week' reduction, so I can do what I like on Fri-Sun, but so far (OK, so it has only been 1 week), I have not wanted to drink as much as I usually would on the weekend. I just thought that cutting out all beer would be too hard for me to deal with, so trying to be as realistic as I can so that I can continue on that pattern going forwards.
I do love the taste of beer, but it does soon become an easy habit to get into - particularly when bolstered with my excuses of a stressful day (or whatever)....
It will be interesting to see how folks get on.
There’s some really fantastic advice on here. I haven’t gone back over the entire thread but something that piqued my interest here was the idea of a weight set point.
What this means is that biologically your body is genetically programmed to a specific weight target. Therefore if you go well below that and are set with a relatively tubby weight set point then your body will crave the calories and force you to eat more. Is this just complete baloney?
This comes from a book called Why We Eat (Too Much). The concept is basically that dieting forces your body to crave the calories to return to its desired set point
Swimming is a very good shout indeed.
Add walking to the pool, even the relatively small effort of getting changed before and after etc and it can be enough of a daily regime in itself.
I've watched this thread from afar since it was first posted and for various reasons have avoided/resisted posting in it, not least because in November 2020 I am both ashamed and embarrassed to say that I weighed at least [a whopping] 22.5 stone! It's likely I put on more weight as Christmas approached but by that time I'd stopped weighing myself.
Believe it or not my saving grace was catching COVID-19 in late December, which whilst horrible kick-started my weight loss and my next recorded weight was 21 stone 9 pounds. From that point I started following Slimming World with Mrs. MST; a few years before I'd lost the best part of 5 stone but the problem was and always has been keeping the weight off!
On 01/03/21 Mrs. MST told me that she was going to try something "new" and had downloaded a calorie counting app called Nutracheck, from a health and weight loss point of view it's the best thing I ever did and neither of us have looked back since.
Up to this point I weighed 20 stone 9 pounds so had experienced some success with Slimming World but Nutracheck has been a complete game changer. At present I weigh 17 stone 1.9 pounds, it's fair to say that my weight has fluctuated but this is to be expected and unlike previous attempts these gains haven't phased or put me off. The best part is that I don't think of it as diet I'm just being more careful what I eat & drink, there have been plenty of kebabs and pints during this time and I'm completely unashamed of this.
I would wholeheartedly recommend app based calorie counting to anyone who has struggled to shift the pounds!
Great progress, well done!
There is nothing to be ashamed or embarrassed about at all! You have already passed a critical point, which is acknowledging there is an issue and realising that you want to do something about it. Hats off to you for posting, as it sounds as though your post would not have been easy to write.
Trying to lose weight 'alongside others' has worked for me. Each Friday me and 3 friends all weigh in before 10am and record our weights on a spreadsheet/graph via WhatsApp. The element of competition is one thing, but also the guilt of letting the others down when they have lost weight and I have gained was helpful for me. I realise this may not suit everyone, but I did find it kept me focused.
I agree completely. It may seem a bit gimmicky, but seeing what my weekend 'treat' of a fully loaded sausage bap (or two) did for my daily calorific intake just makes me more aware and consider what I am doing. I will still sometimes eat the same unhealthy stuff on occasions, but less often as I now know what I am doing. The same is true for quaffing 3-4 pints of stout on an evening, it soon becomes clear it is not sustainable if I want to maintain a heathy weight.
Good luck and I look forward to hearing how things progress.
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