Diet, Exercise and Weight loss - help!

[Aaron Sice]

i've kept my weight constant over the last 5 years and i exercise very little.

i eat whole foods, lots of vegetable protein, a little meat, very minimal wheat and dairy (not to say i don't enjoy cow juice in my tea - but the bread is spelt and the milk is usually rice/oat/fermented soy etc) and i have a lot of flax seed / olive oil.

we use butter intead of margarine, as margarine is vegetable oil which turns rancid before it even hits the shelves. margarine is actually as "negative value" food.

i don't drink coffee much and i don't drink an awful lot either.

i eat until i'm nearly full.

i've been a steady 91-2kgs (176cm tall) since 2005.

 

[Simon]

i've been a steady 91-2kgs (176cm tall) since 2005.

You must be very muscular. My height is exactly the same as yours yet my weight is just under 20kg less and in the healthy range.

You seem to eat really well - you must be a healthy fella.

 

[WinstonWolfe]

i've been a steady 91-2kgs (176cm tall) since 2005.

that's a BMI of 30!!!
what happened in 2005?????

you are either a mini-arnie or a soggy sao.

 

[Aaron Sice]

it's my third leg....given me weight issues for years!

nah just jokes.

i used to be about 76kgs in my late teens / early 20s. had been that weight for 5 years as well.

then i started sport and walking / rollerblading to work and my body just reacted - suddenly i couldn't fit my legs into my jeans, shirts were too tight etc.

i'm no arnie, and i'm certainly not "tubby". i do have some love handles and have lost my eight pack but i'm still pretty fit and can run a while without getting puffed.

itching for karate and squash again though.

recent photo - a bit p i s s y out with the boys - that's me pointing.

 

[Alex P Keaton]

High intensity running/sprinting 20min every other day has been most effective for me. however I do need to pace myself to every other day otherwise I develop shine and leg soreness.

I think cross training is really important. I run 4 days a week. On the alternate days I cycle/swim. If you run every day you are more likely to suffer from over use injuries. I like to also have 1 day off a week sometimes 2 days off if i feel i need it.

 

[sue78]

rumples - you are one of the lucky ones! With Josh, I put on about 12kgs but lost it all and more..at my best 55kgs but then over the yrs put a couple of kgs back on. With the twins I put on 20kgs!! I was 80kgs when I gave birth. My weight would not budge from 70kgs at all. I started abs training cardio work outs high intensity (hate floor exercises) and I'm now 66.4kgs but more importantly, my tummy is almost flat..still got the spare type when i sit down though!

Calorie king worked out that I need to stick to 1200 cal a day..when inputting my meals...I was shocked to realize that often I don't even meet 1200 cal. I am not a big eater so together with exercise some days the total is only around 800 calories..even done 500 calories!! I only drink water so that has no calories at all. I hate bfst but I force myself to eat 1 or 2 pieces of fruit.

So I don't really believe too much in the diet thing. I am not even a big meat eater. I prefer vegetable and salad. I don't like chocolate much or sweet stuff. I believe that a lot of the weight is gas and water. I feel like my body hasn't 'deflated' completely from the pregnancy.

I made the mistake of not wearing support garments and getting regular massages after giving birth

I love Hip Hop Abs..saw it on info commercial when I was in US. They use the tilt, tuck and tighten technique to work your abs and oblique. I hate crunches. It really works and the routines are so easy and work in intervals. Hopefully by year end once I lose all my abs flab, I can get toned abs. Another great workout is turbo jam and core rhythms but it's harder.

 

[RumpledElf]

Hah. Flabby abs. That one is a killer to get rid of. I showed sooooo early with #3 with a bump that vanished when I was lying down because of flabby abs - so every man and his dog knew I was pregnant at 3 months

Must do some serious ab work this time. And get the other half snipped. No more kids! Its hard enough fitting two baby seats in the back of the car ... any more and we'd need either a bigger car or for the police to turn a blind eye to the tweenager in the boot.

 

[Alex P Keaton]

I too am 37 years old. I am about 20 kg overweight. I have had a problem with my weight since i was a kid yo-yoing up and down a few times. Since 2005when i stopped exercising the weight piled on. Been struggling ever since. Before this sports and vigorous excerise really helped to keep my weight at a reasonable level. Even during the stages when i was eating crap i didnt get too large.

I lost around 10 kilos over the course of a year but have put half of it back on over the past 8 months. A month ago I tried again to start to lose weight but after a few weeks I started to find it tough as I really love food.

I vigorously exercise 4-5 times a week. This includes strenous f.ooty training 2 times a week. I am now just trying to moderate my eating. Like for instance, i go food shopping every 3 weeks. I have allowed myself to buy a chocolate easter egg but i tell myself only to eat the chocolate once every 3 weeks. Before I used to be a huge chocolate addict and couldn't control it. This is working nicely for me as im in control now not the chocolate.

Another example.... I love full fat cheese! Doesnt everyone?? I know I would over induldge in it if I bought it for my own fridge. So here is what i do. I only eat it when i visit mum and dads house on the weekend. So I'll have it on 1 slice of bread but on the other slice of bread i will have a fat free cheese single.
This is working well for me too.

Its really a lifestyle thing. I love my food a lot. I figure I will be ok as long as I dont use food for comfort, boredom or stress like i have done in the past. Eat in moderation and continue my vigorous exercising. So what if i dont get down to 60 kilos. I am learning to be happy with body the size it is. It is doing everything I need it to do. I'm physically and mentally healthy, im getting fitter, im able to move well/run. Not everyone is designed to be a size 8.

If I keep thinking this way and acting this way then im sure the kilos will fall off naturally. I do believe in the set point theory in that humans are designed to stablilize at a certain weight and thats fine by me. Thats why when i did get down to 57 kilos back in 1998 i only stayed at that weight for a few weeks before moving up to 63 kilos. 63 is the weight that i maintained. I try to make sure i just eat when im hungry and in moderation.


Good luck with things. Keep healthy and keep at it!

I'm male, 37 years old and in the 3rd week of my weight loss journey. I have lost 3 kilos (107 kg now from 110 kg) but I think I've already hit a bump and I feel my weight loss has stagnated (or I am just paranoid and frustrated!). My aim is to lose a kilo a week and my goal is to lose 30 kilos healthily in 8 months.

 

[Alex P Keaton]

I was 86kgand wanted to lose weight. I met a mate who had done so using the Tony Ferguson Diet.

On a whim I joined that day and bought a weeks supply of the shakes etc.

I'd recommend the path I took - it worked for me.

Do those shakes make your breathe smell??

 

[Alex P Keaton]

I'm not convinced weight training does that much for weight loss, unless it's high intensity such as in a circuit class - Eg. 20 bench presses - hill run - 20 squats into shoulder press - 30 travelling lunge steps - skipping 2mins - then repeat 3 times.

Just doing some biceps curls wont shed the kilos.

A combination of weights and cardio are important!!

Weight training does a lot. Not true what you said!

The more muscle mass you have the more calories you burn even at rest! Yep thats right even when you are sitting doing nothing, sleeping etc. You are burning more calories just to keep yourself alive (to keep your vital organs going). This is called your basal metabolic rate. Increase your muscle mass and you will increase your bmr.

 

[steveadl]

I'm not convinced weight training does that much for weight loss, unless it's high intensity such as in a circuit class - Eg. 20 bench presses - hill run - 20 squats into shoulder press - 30 travelling lunge steps - skipping 2mins - then repeat 3 times.

Not my job to convince you, but you'd be wrong. Perhaps some research on the subject would be in order?

That "high intensity" weight class you mention is just a fancy cardio class to keep people interested. Doing all that ain't "weights" and won't be building much muscle, just getting your heart going ie. cardio.

A combination of weights and cardio are important!!

Weight training does a lot. Not true what you said!

The more muscle mass you have the more calories you burn even at rest! Yep thats right even when you are sitting doing nothing, sleeping etc. You are burning more calories just to keep yourself alive (to keep your vital organs going). This is called your basal metabolic rate. Increase your muscle mass and you will increase your bmr.

Yes Kim, a combination of weights and cardio is a good idea for weight loss.

You also burn more calories for the rest of the day as an intense weights workout keeps your metabolism going faster for a lot longer than an equivalent timed cardio session.

 

[Player]

Do those shakes make your breathe smell??

Shouldn't do..........unless one starves the body of all carbs:

Diet

If the diet is changed from a highly glycemic diet to a diet that does not provide sufficient carbohydrate to replenish glycogen stores, the body goes through a set of stages to enter ketosis. During the initial stages of this process the adult brain does not burn ketones; however, the brain makes immediate use of this important substrate for lipid synthesis in the brain. After about 48 hours of this process, the brain starts burning ketones in order to more directly utilize the energy from the fat stores that are being depended upon, and to reserve the glucose only for its absolute needs, thus avoiding the depletion of the body's protein store in the muscles.

Whether ketosis is taking place can be checked by using special urine test strips such as Ketostix.

Ketosis is deliberately induced in the ketogenic diet used to treat epilepsy. Other uses of low-carbohydrate diets remain controversial.


Here's a link explaining ketosis and ketoacidosis:

http://en.wikipedia.org/wiki/Ketosis

 

[WinstonWolfe]

recent photo - a bit p i s s y out with the boys - that's me pointing.

cool....progressive revelation BC. do your mates always follow you?

me 4 months ago., pre 63 bottles of cab sav.

 

[Alex P Keaton]

Exercise
You will struggle to burn off Calories by exercise alone. Your diet will be responsible for 80-90% of your weight loss success. For each cup of cooked rice you eat, you will have to walk very fast for 40 minutes, which will be about 4km.

Yes diet is extremely important I fully agree.

I dunno about the 80/90% I think a combo of both are very important for both losing and maintaing weight!

WinstonWofe hi but you are forgetting the all important afterburn. If you go for a vigorous run your metabolic rate will be a lot higher than normal for the next 24 hours so that when you eat the next day you are burning food at a higher rate. eg if you can maintain your weight on 1700 calories for instance. The balance is in your favour that day.... as in the energy in versus energy out. You should lose weight for that day. Your metabolic engine is firing.

So if you overindulged and ate a few cups of cooked rice its not as though you have to go for a 2 hour walk that same day to burn off the extra calories you ingested. Your body is burning fat at a higher rate after your vigorous run straight after your run through the night whlist you sleep (just to keep bodily organs functioning) as well as the next day where you could very well make up for the fact you ate a bit too much the previous day.

ps i dont work in the field.... but I have studied sports science.

 

[Alex P Keaton]

Shouldn't do..........unless one starves the body of all carbs:
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ohhhhhhhhhh yeah, stupid question haha

i was just thinking back to mum when she was on shakes her breathe used to smell. come to think of it.... she was on a low/no carb diet. Thats right

 

[Alex P Keaton]

recent photo - a bit p i s s y out with the boys - that's me pointing.

lol thought that street looked familiar then i looked closer at the photo and noticed the bulwer street sign, haha, Is that the lord street intersection?

 

[Player]

Move more and Eat less

Hi Kim,

I think the rice was used as just one example of a carbohydrate. One could easily replace with a mars bar, a coke, or a packet of lollies. After burn is a valid point.......I'm not a sports physiologist and am unsure if it lasts 24 hr, however along the exercise lines, as well as cardio and endurance activity, some improvement in lean muscle mass by simple resitance exercises will enhance the metabolic rate at rest as well as during activity.

Digestion also burns calories and hence eating low GI and (slowly introduced) fibre dense foods such as more vegetables helps with feeling of fullness as does drinking a glass of water 30 minutes before a meal. Many of us confuse thirst for hunger and over-eat. I know I've been guilty of this.

Quite simply:

Eat less (and food with high nutritional content) and Move more.

These criteria don't work in isolation. There has been some fantastic info in this thread.

Ensure what goes in our mouths is mostly alive food (salad, vegetables, fruits with high water content) and eat less of the dead foods. Minimise white (processed) foods (sic) such as white flour, sugar, etc, that are merely calories with very little nutritional value.

Whilst I have read the following phrase in relation to the US, I reckon it's as equally applicable here.

We are becoming a nation of the over-fed and under-nourished.

Rather than dig our graves with our teeth, we should be mindful of what we put ito our billion dollar bodies

 

[AndrewT]

Thought I would put in my 2c worth about weight loss.

My partner has been through alot of different diets and to specialists trying to find out what she is doing wrong. Anyway, she finally found a diet and routine that works perfectly for her.

She was told by a doctor to cut out most things that are processed foods & potato. Things like bread, pasta, rice and pastry. All this while obviously doing regular exercising. It was a bit hard for her at first to get used to the diet, she had alot of doubts about it but I pushed her on to keep it going. 2 months later and she has lost around the 8kg mark. Whats even better is lately she hasn't been able to work out at the gym and her weight is still dropping slowly!

It was like it was a kick start her body needed!

 

[steveadl]

WinstonWofe hi but you are forgetting the all important afterburn. If you go for a vigorous run your metabolic rate will be a lot higher than normal for the next 24 hours so that when you eat the next day you are burning food at a higher rate. eg if you can maintain your weight on 1700 calories for instance. The balance is in your favour that day.... as in the energy in versus energy out. You should lose weight for that day. Your metabolic engine is firing.

Correct me if I'm wrong Kim, but whilst you're right about the run increasing your metabolic rate for the rest of the day - 24hrs would not be correct, nor would it carry on into the next day. Regardless of activity prior, once you're body shuts down (ie. sleep), your metabolic rate comes back down to normal. Hence why it's always a good idea to exercise in the morning as your metabolic rate will have a chance to be higher for a lot longer than if you did your exercise then went to sleep 2hrs later.

 

[WinstonWolfe]

I dunno about the 80/90% I think a combo of both are very important for both losing and maintaing weight!

WinstonWofe hi but you are forgetting the all important afterburn.

Hi Kim, seeing you studied sports science,

how many Calories a week do you think the following are up to burning via exercise and afterburn?
- most people over 60
- sedentary people who have been morbidly obese for more than 6mths
- full time obese parents of children
- obese people with concomitant disease processes like chronic severe low back pain, collapsed arches, Grade 3 and 4 arthritis of the knees, poorly managed gouty arthritis, hypertension, arrhythmias, hyperlididemia, fatty liver disease, severely reduced patency of bile ducts and coronary arteries, sleep apnoea and other sleep disorders.

The significance of the afterburn effect is highly contentious. If you know of a paper elaborating a scientific consensus stating the % it lifts resting energy expenditure by, and the duration, I am genuinely interested.