Viking Supporters Co-operative
Viking Chat => Off Topic => Topic started by: jackthelad on May 09, 2019, 10:50:43 pm
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So then anybody got any advice? I.E good plans? Good foods to eat lots off? To avoid? Etc
Looking to slim down massively and have a bit more confidence in myself.
Started last couple of days and already feel slimmer although I’m sure it’s just in my head lol.
Started trialing having wheetabix in a morning, meal replacement shake at work and then home to a healthy meal.. only drinking water no pop or booze which is a challenge!
Going to try slim down this week then next week or so maybe incorporate some fitness in!!
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Sent you a PM.
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Good on you mate, but remember be happy yourself don't do it for others.
Don't worry about numbers weight and size etc if you feel better that's all that matters
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I've found substituting regular fizzy drinks for the zero sugar equivalent just by itself made a massive difference to me.
That and I now only drink black tea compared to milk and two before.
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I've not been (because luckily I can eat & drink anything I want and not put weight on) but i hear that Fit Rovers is an excellent programme.
https://clubdoncasterfoundation.co.uk/health-and-wellbeing/fitrovers
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Cut out bread. Completely.
Make yourself a big tub of mueseli every weekend. Cheap bag of oats. Crush nuts. Seeds. Raisins. And have as big a bowl of it as you can eat in the morning. It sets in your stomach like concrete and releases its energy very slowly. If you're disciplined and don't have diabetes, you shouldn't need to eat till tea time.
I did that for 2 months 4-5 years ago and dropped 4-5kg.
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Replace bars of chocolate with an extra strong mint. Less sugar than a bar of chocolate, takes just as long to eat and stops the sugar craving
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Steve 'Fatty' Evans believes in a well-balanced diet - A Burger in each hand.
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The key thing for me was the alcohol and pop, cutting just that out has an impact. I find when hungry drinking water quite quickly helps as it bloats and removes the hunger. For me taking up running made a massive difference to my health both physically and mentally. It's about finding your own balance really, find what works for you, I've found a balance that means my weight doesn't really move now and stable under 10st, which is still not that far from overweight for me (which is bonkers).
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So then anybody got any advice? I.E good plans? Good foods to eat lots off? To avoid? Etc
Looking to slim down massively and have a bit more confidence in myself.
Started last couple of days and already feel slimmer although I’m sure it’s just in my head lol.
Started trialing having wheetabix in a morning, meal replacement shake at work and then home to a healthy meal.. only drinking water no pop or booze which is a challenge!
Going to try slim down this week then next week or so maybe incorporate some fitness in!!
If you are wanting to lose weight in a healthy way and reduce risk of diabetes etc then you might find the Dr Michael Moseley ‘the fast 800’ book helpful. Only about £5 on Amazon. There are a lot of very interesting and scientifically proven facts in it which might help you. Some very common myths blown out of the water too!
Another point is that sometimes when you feel hungry it’s because you are actually thirsty so make sure you drink plenty of water.
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Fit Rovers is a excellent route to all round benefits Fit Rovers (fitrovers@clubdoncasterfoundation.co.uk) and someone will get back to you . Ive been doing it 2 years and its going from strength to strength
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Another one from Michael Moseley :
the 5-2 diet
https://www.healthline.com/nutrition/the-5-2-diet-guide
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So then anybody got any advice? I.E good plans? Good foods to eat lots off? To avoid? Etc
Looking to slim down massively and have a bit more confidence in myself.
Started last couple of days and already feel slimmer although I’m sure it’s just in my head lol.
Started trialing having wheetabix in a morning, meal replacement shake at work and then home to a healthy meal.. only drinking water no pop or booze which is a challenge!
Going to try slim down this week then next week or so maybe incorporate some fitness in!!
If you are wanting to lose weight in a healthy way and reduce risk of diabetes etc then you might find the Dr Michael Moseley ‘the fast 800’ book helpful. Only about £5 on Amazon. There are a lot of very interesting and scientifically proven facts in it which might help you. Some very common myths blown out of the water too!
Another point is that sometimes when you feel hungry it’s because you are actually thirsty so make sure you drink plenty of water.
£5 for a book.
He could get a good takeaway for that!
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I'm on the 5-2 diet.
Yesterday, for instance, I had......
Bacon and egg at 5-2 nine
Fish & chips at 5-2 twelve
Stew & dumplings at 5-2 five
Cheese & crackers at 5-2 ten
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Don't cut out anything. You want it to be more a a lifestyle change not a diet with a beginning and an end. Download MyFitnessPal app and track everything you eat. Work on a weekly total rather than daily and that way of you have a bad day you're more likely to stick to it by bringing it back within the week.
Exercise is a big one. Even if it's just walking a few extra steps each day, being active makes a lot of difference. As much as I don't like the guy check out Jamessmithacadamy.com he speaks a lot of sense.
Losing weight is a some equation, you just need to consume less calories than you need.
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I'm on the 5-2 diet.
Yesterday, for instance, I had......
Bacon and egg at 5-2 nine
Fish & chips at 5-2 twelve
Stew & dumplings at 5-2 five
Cheese & crackers at 5-2 ten
I bet you are 5'2" tall as well BB. 😉
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I'm on the 5-2 diet.
Yesterday, for instance, I had......
Bacon and egg at 5-2 nine
Fish & chips at 5-2 twelve
Stew & dumplings at 5-2 five
Cheese & crackers at 5-2 ten
I bet you are 5'2" tall as well BB. 😉
It's a nightmare finding trousers with a 48" waist and 27" leg!
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It would be a 25" leg if you didn't put the Cuban heel shoes on.
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It's a nightmare finding Cuban heels these days!
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They're even out of fashion in Askern!
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I usually end up going to Bradford for them!
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I usually end up going to Bradford for them!
I wondered where mine had gone.
I've got 2" turn ups at the minute.
Mind you I can carry it off.👠
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2" turn ups? What, on your trousers or your underpants?
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Both.
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I will second the recommendation for myfitnesspal. Great little app that really breaks down specifically what is going into your body, and it might be the 'shock' you need to make you want to change. Some general tips from me;
1. Try to cut out carbs that are high on the glycemic index (look it up). Stuff like refined sugars and bread. Your body needs carbs, but lower than most people eat and the good ones, not the bad ones.
2. DO NOT worry in any great detail about the amount of FAT in food. Turns out its largely faulty science that's been pushed as the norm for the last 30 years or so. Carbohydrates are far more important. If you think about it, it makes perfect sense. If your body can get 'easy' energy from non-complex carbohydrates (think sugars and the like) what is the incentive for it to burn fat (which is essentially a store when you run out of energy)? There is non. The scientific name for what you need to do is ketosis (look it up).
3. High Intensity Interval training (look it up). You will one day thank me if you genuinely commit to this. Don't slog away on a biycle, running, or whatever for 30, 40, 50 minutes. Do this instead for much much shorter periods and you body will burn more calories.
4. Start lifting weights. Again, lifting weights has been scientifically proven to be just as good (if not better) for losing weight compared to cardio (running etc.). Most people slog away on treadmills for hours and get demotivated when they see little progress.
5. Take pictures of yourself. DO NOT regularly weigh yourself - most people will get demotivated when their weight temporarily spikes up even though they psychologically believe they are working hard. There are many complex reasons why your weight will go up and down. It might sound poncy, but psychologically its a much bigger motivator to visually see your body changing.
6. Don't listen to any fads about diets, people who tell you to eat this and eat that specific super food.
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Agree with all that CIM. Which us why do was referring to Michael Moseley. Another proven point, more about reducing fat in your liver etc, is to try to eat all your food within a certain timescale. Say 12 hours. So for example eat between 8am and 8pm but outside of that only have say water, black tea/Coffee.
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Couldn't agree more about the HIIT. It's life changing if you've got out of shape.
I do:
90 second plank
12 lunges on each leg, holding 12kg dumbbells in each hand.
15 Russian twists with a 10kg kettle bell
15 press-ups or 10 tricep dips
90 seconds flat out running on the spot.
90 seconds recovery.
Repeat 3 times.
It's 16-17 minutes of absolute hell, but it's amazing how quickly it has an effect.
Don't worry if you can't do that amount immediately. I couldn't do anything like that when I first started it a few years ago. Try it with 1/3 or 1/4 of those amounts, and without using weights. Then build up the amounts slowly. You'll be amazed how quickly you get into shape.
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Why not just wait until we've quit the EU when there will be no food on the shelves?
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i started using myfitnesspal recently and it's amazing how much it motivates you to eat healthy and regularly, and also reminds you to drink plenty of water (the colder the better, as your body actually burns calories heating up the cold water!)
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Why not just wait until we've quit the EU when there will be no food on the shelves?
Cos if you just starve yourself then it's much easier to put the weight back on. ;)
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That think about water BJW. Technically correct but it's effectively irrelevant.
Heating 10 litres of water from just above freezing to body temperature takes about 30 calories of energy. It's something but not really effective.
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Intermittent fasting. Have a 6 hour easting window and fast for the remaning 18 hours. The first week or so will be challenging but you adapt very quickly and don't feel hungry. The biggest benefit for me is the mental clarity it gives.
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Yep, there is a lot of sound evidence to suggest intermittent fasting really works. Its sounds an intimidating concept as first, but when you rationalise it as - just don't eat anything until 2pm - then it becomes easy. Again, its really intuitive when you think about it - we were never designed to be grazing animals so why we eat like that is anyone's guess. Apparently we are slowly realising the mantra 'breakfast is the most important meal of the day' was also a faulty assumption.
Personally, I do it occasionally but for work I need a big bucket of coffee just to face opening my emails and there is a lot of debate about whether coffee breaks a fast, so I don't follow the routine fully.
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Yep, there is a lot of sound evidence to suggest intermittent fasting really works. Its sounds an intimidating concept as first, but when you rationalise it as - just don't eat anything until 2pm - then it becomes easy. Again, its really intuitive when you think about it - we were never designed to be grazing animals so why we eat like that is anyone's guess. Apparently we are slowly realising the mantra 'breakfast is the most important meal of the day' was also a faulty assumption.
Personally, I do it occasionally but for work I need a big bucket of coffee just to face opening my emails and there is a lot of debate about whether coffee breaks a fast, so I don't follow the routine fully.
Black coffee doesn't but adding any type of milk (nut milks included) and sugar will.
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A mate of mine did the HIIT route too. I did it a few times with him.
He'd go to the gym and just go on a cross trainer for about 30 mins.
10 minute warm up at a steady pace, then he had an app on his phone that just repeated 15 second and 45 second countdowns.
In the 15 seconds he'd work as hard as he possibly could on the cross trainer. Arms and legs went like bees wings. Then the 45 seconds was at a really slow pace to get his heart rate down and his breath back. Then he'd go again for the next 15 seconds, then drop the pace right down again.
I managed about 6 reps before I had to stop. He did the full 20 mins, but he'd been doing it for a few weeks every other day. The weight tumbled off him.
30 mins, every other day. That was all it took. Sure he cut out some foods, lowered his alcohol intake and made sensible choices but didn't change too much.
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Rob
You can do a similar thing with running. There's a park with a little lake in it near us. 600m round. When I'm in the mood for running which isn't very often, I'll do one lap fast, then one jogging really gently. Maybe 2.5mins hard running and 4.5mins gentle jogging. 3-4 repetitions.
It's not just that it is a more effective workout - it's more fun an all.
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We did a similar thing yesterday at spin where you keep a constant speed then stand up and increase the speed with the next stage sitting but keeping the increased speed. Then just spin your legs on low resistance and go again building the resistance each time. 45 minutes of that sorts you out!
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Intermittent fasting. Have a 6 hour easting window and fast for the remaning 18 hours. The first week or so will be challenging but you adapt very quickly and don't feel hungry. The biggest benefit for me is the mental clarity it gives.
Otherwise known as Ramadan out here :rolleyes: As I follow the fasting schedule I have to agree it works, I cycle a lot and adjust my training to directly before breaking fast. The results are good and fast. As said the first week is the hardest, especially first 3 to 4 days where you tend to get headaches and feel the fatigue. But it is surprising how fast the body adapts and bounces back. I am still riding the same training routes as before Ramadan and no joke even though at the end of fasting I have regular set new PB's on Strava covered sections. I am going to continue with a intermittent fasting training program after. BUT a sensible eating plan is also a massive factor in the game. Good luck on your goals.
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Echoing some of what has been said on here already, when I wanted to lose weight last year I opted for the following:
- Intermittently Fasting - which, for me, meant having breakfast, skipping lunch completely and cutting out snacks, eating again after the kids went to bed at around 7:30\8pm
- Following something more closely resembling a keto-diet, essentially reducing carbs massively and getting energy from fat instead. It's fun watching people react to you eating bacon and eggs fried in butter while 'dieting' haha. I didn't go down the extreme route of almost zero carbs, but I reduced my intake hugely. There are simple steps you can take for this one too... for example, if you like chips\fries, swap them for sweet potato (about half the carb content) or cut some carrots into strips, toss them in olive oil, cumin and paprika and bake them in the oven (almost zero carbs).
- Going for a 30-45 minute jog\run 2 or 3 times a week, either on my lunch break round Lakeside or at Cusworth Hall after work. This made a HUGE difference to my fitness.
As has been said, IF and Keto can be quite hard at first (particularly when combined), but it doesn't take long to get used to it and the results can be fairly dramatic.
Bottom line though, only do things you're comfortable with, and if you aren't enjoying it (the food, the exercise OR the regime) then do something different, as you won't stick at it.
Here's my graph from last year, weight measured daily (which again, isn't for everyone).
(https://ucdb05c60f017d72e83c44c8f35c.previews.dropboxusercontent.com/p/thumb/AAaCVLWfoX0JmfFtoJiMDFZhM27c3zy94rXCzP6RZ5lasY4zM904dD5D-VMxI6ExP8L76ieAjyl0008Xh9m45WjCDhDuQWUJ56NezOBsXdkQvIAJvBBpb_20LkoR_9lLX1dNUO9x1tkGAlwgF_N_424QIW4QHULwtxKLRU6GrDKGe5Jq4YhGfjNV-r4vLzcn5y7AET8QWscMm8HR-2siCGgpjev58Jea9zLRUC_xBr8TPxBvO7QrWr-imzc4w-yztA5ovnD-BwgTCGQYh7Gv8-cHvjvjNZtXxu4Rc7_st8qOopt1XNycR2spfBeMph1tZ8l-hzEdA198UJ63p0i3yZm3rqRDuFh0WNzB-KJBdSRarZMPVVcSt8ei72m7WufJfho/p.png?size=2048x1536&size_mode=3)
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Am I reading that graph right? Looking at the black line, did you drop from 13.5st to 11.5st in 2 months?
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Pretty much, yeah. My body has always reacted quickly to changes with this kind of stuff and I believe my weight was artificially high (for want of a better phrase) to start with as a result of the sheer amount of carbs I was eating and zero exercise at the time. I've now increased my carb intake a bit from what I was eating then and am currently maintaining around the 11.5 stone mark.
Going back further, the below graph started at Xmas 14 (weekly weigh ins this time). 15 stone down to 12st 10 in 2 months. The only changes I made that time were
- Cutting out snacking altogether
- Stopping going to Greggs for lunch (not even joking)
- Cutting takeaways down to 1 per week
I wasn't exercising and was still eating a fair amount of carbs (pizza and chips out of the freezer being a common meal), but that greggs lunch of a sandwich, 2 sausage rolls and a sugary drink was a killer.
(https://uc847847c18a7f2e9fb7b8a7536d.previews.dropboxusercontent.com/p/thumb/AAZzaHKCNR_YabNNB43rmjiLhjdVFGo7AzJs4tNbKNvkg1dgQ6cBWTa3gMfRtbe9_6HdzW0C3Yd-5mtrMSBTNxW1cjoyod3RjrTf3gde8cOYOUnuNTACxxn2ly4erQGqvoijfcnXznXxVc27HbuvB1z7stqpKxHyyWKtkUS4kjaP2BuhW-hJktCQHn3melW61KLwt5UfHGUIhjjEUJhksv2zF_-kSCUCVhKF8DN-LpGLWRIk0Hk-erGbTgpX5WTllzOzTrIdlPS-LtL2VDbkLz1FSHnuwynerX2AooVgK2mS6K4dtxaEJcoKOqVrXYV8fOifadv7jKJS6NzZtiDMUjZIOm-akKJYMiCQK58Vqu68kjILgPkOY4sadVbWjpel0eg/p.png?fv_content=true&size_mode=5)
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Wow. That's seriously impressive. You have my admiration. I'm tempted to give that a go as I've been slacking this last 12-18 months and could do with a bit of shock therapy.
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Thank you, although in some ways I feel I don't deserve the plaudits. Many people out there work far harder at it than me and don't get the results. That being said I'm very proud of what I've done, and I feel so much better now than I did then I can't really put it into words. I look back at pictures of me from 4 years ago and wonder how I let myself go like that. The breaking point was hitting that 15 stone mark, looking down and not being able to see my dick...that's about the best shock therapy I could have hoped for, haha.
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I lost 9st and for me it was simple - consume less, exercise more.... I used various methods to consume less such as following weight watchers, slimming world and calorie counting but all diet plans are designed to just get you eating less calories...
I tried intermittent fasting but cant say that I particularly enjoyed it.
I'm looking forward to the challenge of getting back into shape once baby number two arrives, although last time it was definitely harder to focus on eating well in a sleep deprived state.
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Skip for seven years, it will change your metabolism for good, then you'll always be slim.
ps. Diets don't work.
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Skip for seven years, it will change your metabolism for good, then you'll always be slim.
ps. Diets don't work.
I bought a book by Josie Spinardi called how to have your cake and your skinny jeans too which basically says the same thing, diets don't work. Only 0.05% of people lose weight and keep it off long term, and most end up weighing more than when they started.
I can't really get into the book at the minute and I am very sceptical as if 'Hunger Directed Eating' was so simple, then surely no one would be overweight and there would be no diet industry.
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With only a very few exceptions folk have limited will power. ‘Dieting’ is pointless unless it is something you can live with permanently.
Best advice is eat less crap and do more exercise. Sounds like George Whitebread I know but if you really want to lose weight, improve health, etc it needs to be long term and gradually cutting out rubbish and gradually increasing exercise so they are both part of your lifestyle is the way forward - all this will be driven by a realisation that your belt size is dropping and you are no longer wheezing to get up the stairs.
Critically, for any Yorkshireman you will probably also see a few more quid in your pocket by the marginal gain of having that one less pint or pizza.