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Weight loss/fitness etc

Hello, I just looking for people opinions.

Not sure if this is the right place to post this but anyway.

I have joined local gym and have been going for over a week now. Went 4 times last week and done 5k run last night around the streets.

I have reduced my calorie intake too and have decided not to drink any alcohol for a while.

I am currently 15 stone 8lbs (male), and I’m hoping to get down to 13 stone.

My weight hasn’t moved at all since last week. I am not panicking or anything, but would just like to know when I’m likely to notice a difference.

Replies

Although exercise is really good for you, the key to losing weight is changing your diet.

You are looking to lose 2.5 stone. It took me 4 months to lose the same amount last year. I have continued to lose, my current BMI is 21.7 and I need a big calorie surplus to avoid losing too much.

My personal opinion is that by far the easiest way to lose weight is with a combination of low carbohydrate/high healthy fats (eg Keto) and some form of fasting or time restricted eating.

I currently eat a carnivore diet, just red meat, eggs and a little fish. I do still drink coffee. Dairy is okay if you don’t have an intolerance to it but it is very easy to over consume with cheese, cream etc. I stick to having a little cream in my coffee (my only plant material) and using butter or ghee when I fry meat or eggs.

You could theoretically follow a low carb diet as a vegetarian but it is much harder as most fruits, vegetables and grains are high in carbs.

From a health perspective I would try to avoid any processed food, seed oils, sugar. Eat real food.

The idea of weight loss being just calories in versus calories out has been debunked. Although the total quantity of food consumed does play a role in weight, the main issue is keeping your insulin levels down. Low carbs and infrequent eating = lower insulin, lower body weight, less chance of type 2 diabetes, heart disease and many other diseases.

I disagree, and you will prize carbs out of my cold dead hands :rotfl:

It is, (in my opinion) much more about diet than exercise. Exercise makes me feel better in lots of ways, but it is only when I pay attention to my intake that I actually lose weight.

There are lots of different ways of eating, Intermittant fasting, low carb, paleo, whatever. What they all do essentially is reduce a persons total calorie intake in one way or another, and therefore they lose weight.

Most often you see a rate of loss of about 2 lbs a week chucked about as realistic and sustainable. I find My fitness pal very helpful, it’s a website and app that helps track calories.

Regardless of mine or anyone else’s opinion, what’s important is to try a few things until you find what works for you personally, and is sustainable without making you feel miserable and deprived. Otherwise its a very short lived effort!

One thing that sticks in my mind is a quote by Matt Fraser «You can’t out train a bad diet!» So, you’re gonna have to get the diet that works for you. Basically, all the different diets only result in weight loss if you have a calorie deficit. And there are multiple ways of dieting, Paleo, Atkins, Keto, simple calorie counting, etc. Pick one that you feel most able to stick to.

Don’t forget that whilst you burn fat and put on muscle you may still weigh the same. but you’ll shrink!

Don’t get too fixated on the scales. Rather go by how you feel and that your jeans are getting baggier!

«It’s time to start digging up those Squirrelled Nuts».

Your age is another factor to take into account. 2lbs a week average for the first while is do-able if you’re young and have more than a stone to lose. However it will slow down after a while no matter what. Also for some people they don’t lose any weight for weeks and then suddenly lose 5lbs. If you haven’t tried to lose weight before then I’d say focus on getting satisfaction from completing the actions (e.g. going to the gym, having a day of eating healthily) rather than the results.

The other thing though is to check the quantity of what you’re eating. Even a week or two on MyFitnessPal can be worth it to identify calorie-sucks. It is possible to eat fairly healthily and still gain weight if you don’t pay at least a little attention to portion size. And sometimes a habit that you barely notice, like having a sweetened coffee every day, can add up over time.

Don’t forget that whilst you burn fat and put on muscle you may still weigh the same. but you’ll shrink!

Don’t get too fixated on the scales. Rather go by how you feel and that your jeans are getting baggier!

This is incorrect. You can’t do both at the same time.

People say ditch carbs. I agree to an extent. You need carbs for fuel, fuel to have a quality workout. You may drop them but don’t eradicate. I could never do what I do now without carbs.
3500 calorie deficit = 1lb fat (generally)
So workout your BMR then work out your calories from there.
Remember, whatever you do needs to be sustainable!

Thanks very much to everyone for taking the time to reply.

The way I am looking at things is that I’ve gone from probably drinking alchol most weekends with no exercise at all to no alcohol at all and exercise so surely got to lose weight.

I am also cutting out things like fizzy drinks and biscuits (although i do have the odd treat).

I have been using the my fitness pal app and find it very good for tracking my calorie intake (when I remember to fill it out)!

I would say my diet is okay at the moment but I could improve it.

I have set myself a calorie intake of 1500 a day, but in all honesty I dont know if that’s too much or too little. I do struggle to stick to that and find that I am really hungry when I get home from the gym.

Can eating not enough have a negative effect on weight loss too?

Weight Loss Forum

Weight Loss Forum

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Murphy wrote: Thermacuts is great and I’d highly recommend it to anyone. It works like it says and you’ll lose a lot with it, I guarantee that!

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Anna wrote: After 2 months, I lost only 10 lbs. Triapidix300 works, but it’s not the best weight loss solution.

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Anonymous wrote: have you tried garcinia cambogia..i personaly use this stuff and it really works i mean you have to watch your diet i eat about 2500 calories a day i also train hard [no cardio] i hit the weights its better for you[keeps metabolism elevated for hours after you train wich burns calories way after your workout] try this stuff. let meknow

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Anonymous wrote: Hi ive been taking xenical now for 5weeks three times a day ive been going to the gym for two years and got stuck in a rut of my bmi of 30

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Anonymous wrote: do you really like the actions of phentermine?

Meridia (Reductil) Forum

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Anonymous wrote: can anyone tell me where to buy reductil pls?

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Latest message in Ephedra forum:

fringe wrote: Been using it for years as an energy booster. Results were quite good, no crash. I am 64 and it would help with general energy and on my running days it would help me start my 8 miler. Looks like FDA is messing up another good thing.

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Weight loss. How to lose weight?

Effective Weight Loss. Diet for Weight Loss. Menu for Weight Loss.

“I lost weight!” – the slogan of the generation of the 20th century. If losing weight is your goal, it means you have problems with eating behaviour. The amount of food you eat is greater than your body needs, and this is manifested in excess weight and obesity. The easiest way to solve this problem is to follow a diet for weight loss and be able to choose a menu for weight loss. However, this simple solution is rarely implemented. Every day, clients come to our centre with requests: How can I lose weight? What do I have to do to lose weight? What can I eat to lose weight? You need to bring your eating behaviour back to normal. Of course, it is necessary to create a nutritional menu for your weight loss plan and you also need to follow a diet. However, in addition, you need to break off the habits that resulted in excess weight in the first place, otherwise, you will not be able to follow a diet consistently and the weight will appear again.

Is it Possible to Lose Weight? How to Lose Weight. How to Lose Weight Fast! How Can You Lose Weight? Effective Weight Loss.

If you don’t want to have excess weight, your habits must correspond with your desire. So, you need to learn new habits and after that, you will prefer to eat less and only healthy food. Please note, that you will LIKE it! You will enjoy eating less and being slim and healthy. This is the only effective way to lose weight and stay slim. This behaviour doesn’t imply any exhausting physical exercises and suffering caused by food restrictions. To learn new behaviour, it is necessary to take a behavioural psychotherapy course with our centre.

Obesity. Overeating. Overweight. Medication-Assisted Treatment.

Treatment of obesity is carried out in medical clinics. Compulsive overeating is an addiction and is included in ICD-10 as a disease. However, medication-assisted treatment of overeating shows very low efficiency, since the causes of overeating are psychological. You can’t combat overeating if you have psychological problems. Fat burners, obesity coding, and slimming tablets give a short-term result and, as a rule, overeating then becomes chronic. Behavioural psychology considers overeating, being overweight, and obesity an eating disorder. Its methods are aimed at eliminating the psychological causes of the disorder. That is why the efficiency of behavioural training techniques for weight loss is almost 90%.

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You can bring your eating behaviour to normal with our psychological centre. The weight-loss behaviour is coached remotely, online, so those who live in remote regions and other countries can get the training too. All you need is a smartphone or a computer and internet access. There is no need to waste time going out, just get connected to the website and have the coaching session at home, sitting in your favourite armchair or lying on your favourite sofa.

How to Lose Weight Fast But Safely, According to Experts

No gimmicks, no lies and no extreme methods — just simple evidence-based nutrition strategies that work.

Lose 5 pounds in one week! It’s a trope we see everywhere, and if you’re someone who needs to drop some weight for health reasons or simply want to for yourself, it can sound pretty enticing. Technically, it’s possible for some people to lose that much in that time period, but it’s not something our nutrition experts recommend, and it’s definitely not a healthy approach. Even though you might have lost that much on a low-carb or keto diet (which may be mostly water weight), you’ll likely gain it all back as soon as you decide it’s time to eat carbs again. Plus, since weight loss in general is highly dependent on your metabolism and loads of other factors unique to you, including physical activity and body composition, that promise won’t hold true for everyone.

If you’re still looking to lose weight, there are a few healthy tips that hold true for almost all of us across the board — and they’re concepts that we can put into practice beginning right now.

Editor’s note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

How to Lose Weight Safely

1. Up your veggie intake.

Instead of restricting different foods and food groups, focus on incorporating an abundance of nourishing foods that you can add into your diet to promote overall health and weight management. The water and fiber in produce adds volume to dishes and are naturally low in fat and calories but nutrient-dense and filling. You can create lower-calorie versions of delicious dishes by swapping out higher calorie ingredients for fruits and veggies. If you think about making any meal mostly veggies (at least 50% of anything that you’re having), you’re on the right track to better health.

2. Build a better breakfast.

A balanced breakfast — one that is stacked with fiber, protein, healthy fats, coming together in a delicious dish — will revolutionize your day, especially if you are currently skipping it and still find yourself struggling to prioritize a healthy lifestyle. Skipping breakfast may influence your hunger hormones later in the day, leading to you feeling «hangry» in the afternoon which makes it harder to refrain from oversized portions or cravings for sugary and refined carbohydrate foods. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you’re including a source of lean protein plus filling fat (think eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down.

3. Snack smart.

Many popular snacks today aren’t nutrient-dense but are high in calories. Major culprits often come in the form of refined grains like cereals, chips, crackers, and cookies but also calorie-packed drinks like juice and soda. Try to keep snacks under 300 calories for weight loss and aim for healthy snacking choices with at least 4 grams of fiber and 4 grams of protein to fill you up. Choose picks that are ideally low in added sugar and sodium too.

4. Eat mindfully.

Slowing down to focus on things like the taste, textures, temperature, and smells of what you’re eating can help with portion control. But mindful eating also means really focusing on what you’re eating and when—this can help you identify unnecessary munching moments you may not realize you’re engaging in throughout the day that may be tacking on extra calories. More importantly, try to avoid eating foods that you don’t choose for yourself. Mindful eating can help shift the focus of control from external authorities and cues to your body’s own inner wisdom. Noticing where your extra calories actually come from is another step to making better choices in the short and long term.

5. Skip sugary beverages.

6. Start strength training.

Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you’ll slim down.

How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep extensions right in your home or office. Mix in some new ab, arm, back and leg moves if you like. Strength training just three to four times per week can lead to rapid improvement in not only weight loss, but also range of motion, stability, and posture.

7. Spice up your life.

Spicy foods can actually help you cut back on calories. That’s because capsaicin, a compound found in jalapeño and cayenne peppers, may (slightly) increase your body’s release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What’s more, eating hot peppers may help you eat more slowly and avoid overeating. You’re more likely to stay more mindful of when you’re full. Some great choices besides hot peppers: ginger and turmeric.

8. Go to bed earlier.

There’s a ton of research that demonstrates getting less than the desired amount — about seven hours — of sleep per night can slow down your metabolism. Chronic sleep deprivation may even alter hormones that control hunger, and some studies show that there is a connection between poor quality food choices and less sleep. Good sleep has a ton of other benefits too, like boosting alertness, improving mood and overall quality of life. So don’t skimp on your ZZZ’s, and you’ll be rewarded with an extra edge when it comes to overall health and losing weight. Start small with just pushing up bedtime by 15 to 30 minutes, every minute counts!

9. Keep a food journal.

People who log everything they eat — especially those who log while they’re eating — are more likely to lose weight and keep it off for the long haul, studies consistently indicate. The habit also takes less than 15 minutes per day on average when you do it regularly, according to a 2019 study published in Obesity.

Start tracking on an app like MyFitnessPal or use a regular notebook. It’ll help you stay accountable for what you’ve eaten. Plus, you can easily identify areas that could use a little improvement when it’s written out in front of you.

10. Take a walk!

Walking can be a very useful weight management tool, as it can help maximize your NEAT (an abbreviation for Non-Exercise Activity Thermogenesis), which is essentially the energy expended for anything besides formal exercise and sleep. If you are walking for weight loss, NEAT can be a great tool for helping you achieve your goals. Research even shows that walking is decreased in obese individuals and also declines with weight gain.

Exercising at any time is good for you, but evening activity may be particularly beneficial since your metabolism typically slows down towards the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you’ve stopped moving. Plus, it’ll help you relax post-meal so you won’t be tempted by stress-induced grazing that can rack up calories.

11. Resist the urge to skip a meal.

Our nutrition experts stress that skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash a piece of fruit and pack of nut butter in your car or purse and keep snacks in your desk drawer — anything that will keep you from going hungry!

Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for a binge later in the day. Make it your mission to eat three meals and two snacks every day, and don’t wait longer than three to four hours without eating. Set a «snack alarm» on your phone if needed.

12. Eat your H2O.

Sure, drinking plenty of water can help combat bloating, but you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their higher fiber content.

13. Munch on mineral-rich foods.

Potassium, magnesium and calcium can help to serve as a counter-balance for bloat-inducing sodium. Foods that are rich in potassium include leafy greens, most «orange» foods (oranges, sweet potatoes, carrots, melon), bananas, tomatoes, and cruciferous veggies — especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They’ve also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.

14. Let yourself off the hook.

When it comes to healthful eating, moderation is the key to fueling your body with nutritious foods and maintaining a healthy weight for the long haul. So rather than beating yourself up for eating foods you think you think you shouldn’t, let it go. Try to remember food should be joyful.

15. Look for our emblem on food labels.

Ultimately, long-term weight loss requires some short-term behavior change and healthier habit formation. That’s why we created our Good Housekeeping Nutritionist Approved Emblem, which exists to help turn smart food choices into healthier eating habits. All GHNA foods and drinks make it easier to find — and eat — good-for-you foods without additional time, effort, and cost. We target the lifestyle-related factors that make healthier eating hard, and find simple but creative solutions that actually work! Look for the emblem on labels wherever you shop for food.

How to Lose Weight – Diet Plan, Exercises and Tips

The world wants an easy solution when it comes to weight loss. In order to achieve the same, one must understand how to lose weight. The most common answer would be to simply lose more calories than you consume.

This would create a calorie deficit, allowing no excess calories to be stored as fat, thereby resulting in weight loss. However, you need to plan out your routine carefully in order to reduce weight. Focus on improving your lifestyle, and the results will start to show.

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14 Simple Tips to Lose Weight

It is a common misconception that you need to make major changes to your daily routine to reduce weight. Simple lifestyle changes, in day-to-day life, can also help you lose weight. Follow these 14 weight loss tips to get started on your own fitness journey.

#1 Pick home cooked meals over eating out

The benefits of eating home cooked meals cannot be stressed enough. Research shows that people who eat home-cooked meals for five or more days a week tend to have longer, healthier lives than those who do not.

While we are not suggesting completely eliminating your social life, saying NO to every second opportunity to eat out will bring about a 50% reduction in the consumption of processed foods, sugars, and oil.

#2 Maintain a Food Diary

Studies have shown that awareness of what one eats helps maintain their food portions. Keeping a food diary can play a key role in ensuring this.

It helps keep track of the calories you consume, and in the process, helps you understand what you should and should not eat. A food diary can also help you plan your meals ahead, in order to maintain your calorie budget.

#3 Start your day with a heavy breakfast

Data sourced from analyzing the eating patterns of people across the globe shows that people who have power breakfast tend to lose weight faster.

When you eat breakfast, you activate the thermogenesis process and thus, stimulate your metabolism. Besides, studies have shown that eating a meal in the morning boosts your metabolism more than eating the same meal in the evening.

#4 Fill your pantry with healthy food

Having healthy food around at all times can also play a major role in weight loss. With only healthy food in your pantry, you are likely to snack on them whenever you’re hungry. This way you don’t binge on unhealthy food, and this goes a long way in preventing unnecessary weight gain.

#5 Up your physical activity with daily chores

Work on as many daily chores as possible. It can be as simple as watering plants or as intense as building your own tree house. The idea here is to use your hands and feet to engage in a physical activity that has a well-defined goal.

Doing these chores will also release endorphins that boost your mood, apart from helping you burn calories.

#6 Load up on healthy snacks before a party

The food you eat at parties, along with the alcohol you drink, can be a major cause for weight gain. The combination of oily food and alcoholic or sugary beverages is known to be unhealthy.

Having a healthy salad before attending a party can help you feel full faster, preventing you from snacking on unhealthy food once you’re there. This reduces your calorie intake, and in turn, helps you lose weight.

#7 Smaller plates lead to smaller meals

Psychologically, you feel like the food consumed is less if you have eaten from a large plate. Trick your mind into feeling full by eating from a smaller plate, and reduce the possibility of overeating.

#8 Take the stairs instead of the elevator

While taking the elevator may seem a lot easier to do than the stairs, it is not healthier. Start with just one or two floors and then eventually move on to climbing the whole flight of stairs. This way you can burn calories on your way to work, or at home, on a daily basis.

#9 Say ‘No’ to late night TV

Watching TV late at night delays your sleep and activates brain cells, thus, causing hunger pangs in the middle of the night. Cutting down on late night TV can help prevent this. In addition to that, lack of sleep can indirectly lead to further weight gain.

#10 Drink more water

People tend to mistake their thirst for hunger, thus, making them eat a lot more than necessary. Staying hydrated throughout the day can help in this case. The next time you think you’re hungry, ask yourself if you are thirsty first, and then decide if you want to eat food or whether a glass of water will suffice.

#11 Eat your meals slowly

It takes your stomach about 20 minutes to signal to the brain that it is full. If you gobble up your food faster than that, you may end up eating twice as much as your stomach’s capacity. Chewing your food slowly will help reduce the amount of food you eat, and ultimately result in weight loss.

#12 Eat more fruits

While they are low in calories, fruits are rich in vitamins, fiber and several other nutrients, making them the perfect foods for weight loss. The higher fiber content makes you feel full faster, and keeps you from overeating. Thus, fruits are generally associated with natural weight loss. Snack on fruit in between meals, and see the wonders they can do.

#13 Increase your protein intake

Look to include a good quality protein source in every meal. This will help in building stamina, strengthening your body, and boosting metabolism. The right amount of protein in your meals is known to aid in weight loss as well.

#14 Cut Back on Added Sugar

According to several studies, added sugar increases the risk of obesity along with other lifestyle disorders like type 2 diabetes, and heart diseases. One easy hack to lose weight is to consume less added sugar. Reading labels of the foods you purchase is one way of doing this, since some of the so-called healthy foods also contain a good amount of sugar.

Weight Loss at Home

Although it was popularly believed that it is difficult to lose weight at home, this need not be true. The right kind of diet plan and workout routine is key here. It is said that weight loss is 80% diet and 20% exercise. The right focus on a proper meal plan can also help you lose weight at home without exercise.

1200 Calorie Diet Plan

A proper diet is key to one’s weight loss journey with or without exercise. However, following the right diet chart becomes all the more important in case one chooses to lose weight without a workout routine.

To give you a better idea of how you need to go about planning your diet, we have put together a 1200 calorie diet plan. That said, dietary needs vary from person to person. Consult a nutritionist in order to understand what kind of plan works best for you, based on your needs and health conditions.