FabSwingers.com forum: Add your keto or fatloss tips

By (user no longer on site) OP
over a year ago

I reckon winter is a good time to try and lose some weight. If you go for a walk or jog outside, the cold weather can spur you on to go that little bit faster to keep warm.

Sugar is the enemy. It’s sugar that makes you fat. Always check labels when a food product offers an alternative ‘fat free’ option, these often have higher sugar content than the original version so don’t trust anything just because it says ‘fat free’.

Even slim fast shakes have a shockingly high sugar content so don’t buy into that bull shit.

Easiest way to cut sugar and calories is through the liquid you consume. I’d rather eat my calories than waste my allowance on a drink.

If you’re eating, just drink water instead of a can of pop or fruit juice or anything else.

Replace cups of tea and coffee with herbal or fruit teas or even just hot water with fresh lemon squeezed into it.

If you like crisps try buying a bag of curly Kale from the supermarket, spread it on a baking tray, drizzle with extra virgin olive oil (EVOO) and season with salt and pepper then grill it till it’s crispy. You can munch that all night.

Give yourself 1 day a week where you can have a cheat day. Mine is Sunday so I can have my Sunday dinner, I don’t go mad with it I just need to be able to eat roast potatoes, Yorkshire’s and real gravy.

Download the my fitness pal app and enter every single thing that passes your lips. Even semen can have 2 to 5 calories in it and it is listed. I don’t bother entering my exercise because it gives extra calories for your allowance. I’d rather just stick to my daily calories and any exercise will give more of a deficit.

Cauliflower rice is a god send. You can replace chips, rice, pasta with cauliflower rice.

If this thread is useful to anyone I’ll add more meal ideas.

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By *luebell888Woman
over a year ago

Glasgowish

I just eat what i want although tend to buy low fat products. I snack on grapes or pineapple and usually only have 2 meals a day. I also have a physical job and 2 dogs who i walk miles with.

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By (user no longer on site) OP
over a year ago

"I just eat what i want although tend to buy low fat products. I snack on grapes or pineapple and usually only have 2 meals a day. I also have a physical job and 2 dogs who i walk miles with."

I love grapes. The best grapes I’ve ever had were from Lidl and they were South African sable black grapes.

Never found them again after I bought them once. They were sweetest juiciest grape I’ve ever had.

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By (user no longer on site)
over a year ago

All depends on how active you are, if your consuming 2000 calories a day but only burning off 500 calories a day your not going to lose weight.

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By *heRazorsEdgeMan
over a year ago

Wales/ All over UK

Calorie counting and deficit is the only foolproof method to lose weight... burn more calories than you eat and you will lose weight.

You have to count everything though... I’d disagree with OP slightly on the cheat day thing... I’ve found it’s better to have small cheats incorporated into your everyday, but still sticking to your calorie intake limit. When I’ve tried cheat days I tend to go overboard and then struggled to eat healthy the next day.

MyFitnessPal is great for logging your calories, but it’s good to do a food diary too so you can make sure EVERYTHING is logged and also makes you realise how much you may be snacking etc.

If you’re starting out on your weight loss, don’t immediately try and replace everything you eat with healthier alternatives, it will be too big a shock to you psychologically to maintain. Make small changes gradually.

Also if you’re counting calories, don’t set your calorie intake too low, starvation diets are unsustainable and can lead to snacking or just giving up altogether.

Take body measurements, Arms, Legs, waist, hips etc... this can show continual change in body shape even if your weight isn’t coming down quickly

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By *heRazorsEdgeMan
over a year ago

Wales/ All over UK

"All depends on how active you are, if your consuming 2000 calories a day but only burning off 500 calories a day your not going to lose weight. "

You can’t exercise your way out of a bad diet

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By *ily WhiteWoman
over a year ago

I tend to keep boiled eggs in the fridge - working from home has been a nightmare with the temptation to snack, and an egg fills me up and curbs that craving

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By (user no longer on site)
over a year ago

"All depends on how active you are, if your consuming 2000 calories a day but only burning off 500 calories a day your not going to lose weight.

You can’t exercise your way out of a bad diet "

Isn’t that contra to your first reply? Burn more calories than you consume and you are going to lose weight. So eat 4,000 and burn 5,000 and you exercised your way out of a bad diet surely?

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By *stroboy78Man
over a year ago

Abergavenny

I eat to macro's and as long as I hit my protein for the day everything else is fair game. Fats have 9 cals per gram as opposed to carbs that have 4. I prefer to get my cals from fats as I don't like feeling bloated. I eat every 3hrs but small amounts. Get some fasted cardio in in the morning to give you a jump start. Weight loss isn't rocket science, body recomposition is a but more indepth but not massively.

Oh and just judge but the bathroom scales, use the mirror and ignore BMI. Bratt Pitt in fight club was RIPPED by due to muscle taking up less space than fat he was clinically over weight. And before anyone says fat weighs more than muscle...bollocks. 5lbs of fat weighs exactly the same as 5lbs of muscle, its still 5lbs,fat just takes up more space.

But if your happy as you are then fuck it, who is anyone to judge you

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By *hilloutMan
over a year ago

All over the place! Northwesr, , Southwest

Great tips Op. The only actual sugar I consume at present is with coffee (2-3 teaspoons) which i'll have 2-3x a week.

I only drink water for the most part and don't consume fizzy drinks.

Trying to consume around 200g of protein a day for the recomp and having almost no bread (

), no pasta and limited quantities of rice. Loading up on vegetables, especially green beans, broccoli and brussel sprouts. Eggs are great for protein and fat so boiled eggs are regularly consumed.

Not easy overhauling your diet, but the results certainly show

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By *ohnny2006Man
over a year ago

worcester

I think it is pretty straight forward you calorie count! People often get confused with 'being healthy' and weight loss. They aren't the same thing! Just eat less calories and things like fruit and fruit juice are incredibly calorific.

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By (user no longer on site)
over a year ago

This is a great thread Annie I’m sure people will find it very useful. I cut out pop and sugary treats a few years ago, eating whole foods and more vegetables really did help! Good luck to anyone trying to achieve your goals you can do it may not be over night but keep trying consistency is key x

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By (user no longer on site)
over a year ago

"I tend to keep boiled eggs in the fridge - working from home has been a nightmare with the temptation to snack, and an egg fills me up and curbs that craving "

Similar but pickles and olives get rid of the cravings for me

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By (user no longer on site)
over a year ago

"All depends on how active you are, if your consuming 2000 calories a day but only burning off 500 calories a day your not going to lose weight.

You can’t exercise your way out of a bad diet "

Whether you exercise daily or your very active through work as long as your burning of more than your eating you will lose weight

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By *stroboy78Man
over a year ago

Abergavenny

70% of how you look is how you eat. The other 30% is training and rest and if your so inclined the supplements you take, the later being just the polish at the end of the hard work. The HARDEST part without question is diet.

As OP said get my fitness pal and log EVERYTHING you consume you may be surprised at the empty cals.

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By *ohnny2006Man
over a year ago

worcester

"I tend to keep boiled eggs in the fridge - working from home has been a nightmare with the temptation to snack, and an egg fills me up and curbs that craving

Similar but pickles and olives get rid of the cravings for me "

Peanut butter straight from the jar does it for me.

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By *stroboy78Man
over a year ago

Abergavenny

Sneaky things like ketchup is full of sugar, so is the sweet chilli sauces. Proper naughty.

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By *heRazorsEdgeMan
over a year ago

Wales/ All over UK

"All depends on how active you are, if your consuming 2000 calories a day but only burning off 500 calories a day your not going to lose weight.

You can’t exercise your way out of a bad diet

Isn’t that contra to your first reply? Burn more calories than you consume and you are going to lose weight. So eat 4,000 and burn 5,000 and you exercised your way out of a bad diet surely?"

My point was you can’t just rely on exercise to do it... you have to change your diet as well... people overestimate how many calories exercise burns... an average Olympic distance triathlon would burn approximately 2000 calories, so unless you’re doing one of those a day you’re not making much of a dent in a 4000 calorie intake!

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By (user no longer on site)
over a year ago

I have started to address the weight I gained as a result of WFH about 3 weeks ago.

My max intake for the day is about 1200 cals.

My starting weight was 14st 5.5 lbs, I'm down to 13st 8lbs now and chuffed with myself.

My target weight is 12st - 12st 7lbs.

I can already notice the difference as it was all belly fat I gained.

I just cut certain foods- brown bread for white (max two slices, no cheeses, no bananas,etc)

The main thing for me was portion size which was probably my biggest enemy. I now weight everything and track it on the myfitesspal app.

I never drank sugary drinks, but increased my intake of water (no flavoured crap) from 1.5ltrs to 2.5ltrs day.

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By *irewolffMan
over a year ago

Dublin

I know from my own experience a few years ago, it is mostly about diet. I was exercising the same, my diet changed albeit drastically. I lost over 2 stone.

Unfort, it wasnt sustainable & I gained some of that weight back but thats ok...I wasnt eating right back then.

MsD

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By (user no longer on site)
over a year ago

For the bread and pasta lovers ... cook freeze and then reheat. It lowers the glycaemic index

Coffee was mentioned on a TV programme yesterday. Double espresso before exercise tripled the calories burned from 100 to 300.

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By *heRazorsEdgeMan
over a year ago

Wales/ All over UK

"I have started to address the weight I gained as a result of WFH about 3 weeks ago.

My max intake for the day is about 1200 cals.

My starting weight was 14st 5.5 lbs, I'm down to 13st 8lbs now and chuffed with myself.

My target weight is 12st - 12st 7lbs.

I can already notice the difference as it was all belly fat I gained.

I just cut certain foods- brown bread for white (max two slices, no cheeses, no bananas,etc)

The main thing for me was portion size which was probably my biggest enemy. I now weight everything and track it on the myfitesspal app.

I never drank sugary drinks, but increased my intake of water (no flavoured crap) from 1.5ltrs to 2.5ltrs day.

Can I ask why you aim for 1200? That seems very low for an adult male

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By *hilloutMan
over a year ago

All over the place! Northwesr, , Southwest

"All depends on how active you are, if your consuming 2000 calories a day but only burning off 500 calories a day your not going to lose weight.

You can’t exercise your way out of a bad diet

Isn’t that contra to your first reply? Burn more calories than you consume and you are going to lose weight. So eat 4,000 and burn 5,000 and you exercised your way out of a bad diet surely?

People in the know will tell you that weight loss is 80-90% diet and 10-20% exercise. Yes, a caloric deficit is important, but it is true you cannot exercise yourself out of a bad diet.

Sugars and carbs are easily processed by our body, whilst protein and foods high in fiber requires more expenditure of energy to be processed. That's how diet change can leas to weight loss without changes in your daily activity routine. Sleep is often overlooked too. Proper, healthy metabolism for weight loss is achieved between 7-8 hours sleep a day.

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By *ent in BlackMan
over a year ago

Silsden

Do 20/30?minutes walking everyday eat in moderation, lose weight slowly avoid fad diets.

That’s the best advice I can give.

No offence intended.

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By *irewolffMan
over a year ago

Dublin

"For the bread and pasta lovers ... cook freeze and then reheat. It lowers the glycaemic index

Coffee was mentioned on a TV programme yesterday. Double espresso before exercise tripled the calories burned from 100 to 300. "

I saw a TV program a good while ago talking about the benefit of an espresso before exercise. Some gyms in the U.S. have machines there. I would have a banana & espresso before the gym alot.

MsD

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By (user no longer on site)
over a year ago

"All depends on how active you are, if your consuming 2000 calories a day but only burning off 500 calories a day your not going to lose weight.

You can’t exercise your way out of a bad diet

I mean yes i agree, you cant eat 10 kebabs a day and wash it down with 10 cans of a day and expect to lose wait through just exercise but like i said as long as you burn off more than you consume you will lose weight

Isn’t that contra to your first reply? Burn more calories than you consume and you are going to lose weight. So eat 4,000 and burn 5,000 and you exercised your way out of a bad diet surely?

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By (user no longer on site) OP
over a year ago

"All depends on how active you are, if your consuming 2000 calories a day but only burning off 500 calories a day your not going to lose weight. "

You can’t out train a bad diet. Well you could but even 100 calories can take 15 minutes to burn off and that’s just a two finger Kit Kat.

You can lose fat through diet alone without even doing any extra exercise.

My basal metabolic rate is 1,421. That’s 1,421 calories just for my body to function and breath, for my organs to work and to move my limbs, that’s doing bugger all accept being alive.

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By (user no longer on site)
over a year ago

"All depends on how active you are, if your consuming 2000 calories a day but only burning off 500 calories a day your not going to lose weight.

You can’t out train a bad diet. Well you could but even 100 calories can take 15 minutes to burn off and that’s just a two finger Kit Kat.

You can lose fat through diet alone without even doing any extra exercise.

My basal metabolic rate is 1,421. That’s 1,421 calories just for my body to function and breath, for my organs to work and to move my limbs, that’s doing bugger all accept being alive.

The point i was trying to make is that you need to burn off more calories than you consume

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By (user no longer on site)
over a year ago

Along with a balanced diet , exercise can help weight loss. But fat burning only happens when your heart rate is at a fairly low level, when it gets above a certain rate then you’re improving your cardio vascular fitness.

I know a lot of fit and fast cyclists who are classed as overweight but have great cardio vascular fitness

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By (user no longer on site)
over a year ago

"Along with a balanced diet , exercise can help weight loss. But fat burning only happens when your heart rate is at a fairly low level, when it gets above a certain rate then you’re improving your cardio vascular fitness.

I know a lot of fit and fast cyclists who are classed as overweight but have great cardio vascular fitness"

And marathon runners are skinny because?

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By (user no longer on site)
over a year ago

I'm doing intermittent fasting; 18:6 so only eating between 12-6PM. I'm finding it tough but after the 3rd day I should be fine in coping.

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By (user no longer on site) OP
over a year ago

I know a lot of fit and fast cyclists who are classed as overweight but have great cardio vascular fitness"

Girl I used to work with was a triathlete and when we used to mess about with the heart monitors and stuff her resting heart rate was sooo low compared to mine. We used to do cheese competitions as well where we would say the word cheeeeese and hold it for as long as possible. I’d always run out of puff before her, yeah we used to have slow days in work!

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By *heRazorsEdgeMan
over a year ago

Wales/ All over UK

I know a lot of fit and fast cyclists who are classed as overweight but have great cardio vascular fitness

And marathon runners are skinny because?"

Professional or decent amateur ones are skinny because they eat a diet according to how they want to train and run... they’re skinny to make marathon running easier... not because of it

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By (user no longer on site)
over a year ago

Thats great advice Annie

I lost 32lbs over the last 5 months just by counting calories and walking more.

I cycle too - but not in lycra and mostly on the pacement

I haven't been amazing every day - and I usually have alcohol and extra food at weekends- but midweek I try and stay as consistent as I can and focusing on wholefoods.

I still have a fair bit to lose - but I'm not in a rush and I want to make sure my healthier habits become part of my life rather than treating it as a diet.

We all know they don't work!

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By *unloversCouple
over a year ago

rotherham

Keto diet works for me every time I want a quick fix for holidays

Maybe after Xmas I might give it another try to get rid of the weight I have recently gained

Doctor diet is where I use to get my recipes

Xxxxx

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By (user no longer on site) OP
over a year ago

Can we not turn this into a debate about whose theories are better than anyone else’s.

Just tips and meal ideas would be good.

For example, you’ve had a shit day, you feel a bit bored, a bit lonely, you want to order a Chinese what do you do?

Or it’s your time of the month, you’re insatiable, nothing seems to be filling you up, you’re craving chocolate, what do you do in those circumstances?

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By *heRazorsEdgeMan
over a year ago

Wales/ All over UK

"Can we not turn this into a debate about whose theories are better than anyone else’s.

Just tips and meal ideas would be good.

For example, you’ve had a shit day, you feel a bit bored, a bit lonely, you want to order a Chinese what do you do?

Or it’s your time of the month, you’re insatiable, nothing seems to be filling you up, you’re craving chocolate, what do you do in those circumstances?"

If I’m craving a Chinese I cook one instead of ordering.. stir fry is so easy and it’s handy to have ingredients in the cupboard/ fridge ready to go.

Can’t comment on the time of the month sorry!

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By (user no longer on site) OP
over a year ago

"Can we not turn this into a debate about whose theories are better than anyone else’s.

Just tips and meal ideas would be good.

For example, you’ve had a shit day, you feel a bit bored, a bit lonely, you want to order a Chinese what do you do?

Or it’s your time of the month, you’re insatiable, nothing seems to be filling you up, you’re craving chocolate, what do you do in those circumstances?

If I’m craving a Chinese I cook one instead of ordering.. stir fry is so easy and it’s handy to have ingredients in the cupboard/ fridge ready to go.

Can’t comment on the time of the month sorry!"

Yes! I love a stir fry. I found that if I use a splash of sesame oil it tastes like Chinese anyway.

I use cauliflower rice, mushrooms, mange tout, bean sprouts, chicken breast and garden peas.

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By (user no longer on site)
over a year ago

"
admire Ur resolve not for me like & enjoy my food too much but this sounds like a really good idea as I love sea snacks Def give this a go thanks

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By (user no longer on site)
over a year ago

[Removed by poster at 25/11/20 10:10:38]

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By *heRazorsEdgeMan
over a year ago

Wales/ All over UK

"Can we not turn this into a debate about whose theories are better than anyone else’s.

Just tips and meal ideas would be good.

For example, you’ve had a shit day, you feel a bit bored, a bit lonely, you want to order a Chinese what do you do?

Or it’s your time of the month, you’re insatiable, nothing seems to be filling you up, you’re craving chocolate, what do you do in those circumstances?

If I’m craving a Chinese I cook one instead of ordering.. stir fry is so easy and it’s handy to have ingredients in the cupboard/ fridge ready to go.

Can’t comment on the time of the month sorry!

Yes! I love a stir fry. I found that if I use a splash of sesame oil it tastes like Chinese anyway.

I use cauliflower rice, mushrooms, mange tout, bean sprouts, chicken breast and garden peas. "

I usually chuck in some grated carrot, usually noodles but sometimes spiralised courgette if I’m feeling virtuous, peppers and sometimes some almond flakes as well as some of what you put in!

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By (user no longer on site)
over a year ago

[Removed by poster at 25/11/20 10:12:32]

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By (user no longer on site)
over a year ago

“You’ve had a shit day, you feel a bit bored, a bit lonely, you want to order a Chinese what do you do?”

What I’d suggest ... order it and enjoy it there is absolutely nothing wrong that if you’re usually on track with what you are eating I saw a picture and it read

“A good thing to remember is one takeaway won’t make you fat.... like one salad won’t make you healthy”

You’ve got to have balance and enjoy yourself and if that takeaway or chocolate makes that happen don’t suffer or feel bad for having it I personally think it will do you more good to have it if that will cheer you up you can always get back onto your diet the next day don’t worry!

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By (user no longer on site) OP
over a year ago

But it’s also important that even if you have a fuck up one day don’t just sack of the rest of the week. Just try again tomorrow and not be hard on yourself.

Women have it harder than men due to menstrual issues. Your body physically needs more energy when you’re menstruating and that’s often why you crave chocolate and high sugar foods because they give you the quickest hit of energy.

I haven’t combatted this myself so dunno how to advise. Your basal metabolic rate will go up during this time so you do naturally burn more calories. I’ve tried to replace the chocolate with tinned mandarins, grapes, cubes of cheese and pickled onions and pineapple. Still high sugar but it’s fructose and has antioxidants and vitamins and digests that little bit slower than refined sugar.

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By *ent in BlackMan
over a year ago

Silsden

"“You’ve had a shit day, you feel a bit bored, a bit lonely, you want to order a Chinese what do you do?”

What I’d suggest ... order it and enjoy it there is absolutely nothing wrong that if you’re usually on track with what you are eating I saw a picture and it read

“A good thing to remember is one takeaway won’t make you fat.... like one salad won’t make you healthy”

This exactly everything in moderation.

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By *irewolffMan
over a year ago

Dublin

"“You’ve had a shit day, you feel a bit bored, a bit lonely, you want to order a Chinese what do you do?”

What I’d suggest ... order it and enjoy it there is absolutely nothing wrong that if you’re usually on track with what you are eating I saw a picture and it read

“A good thing to remember is one takeaway won’t make you fat.... like one salad won’t make you healthy”

Absolutely agree. Have it as life is too short IMO. Enjoy it. If you eat healthy 95% of the time and exercise, induldge yourself. Do 10mins extra exercise if you feel bad the next day.

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By *k_guyMan
over a year ago

Ipswich

I have been doing intermittent fasting for the last few weeks. I have to say I’m feeling pretty good because of it.

I have also started doing a spinning class 3 times a week at home.

I’m not sure how much weight/far I’m losing, but I feel a lot healthier.

I feel because I am fasting I am making better decisions with the food I am eating between 12-8pm.

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By (user no longer on site)
over a year ago

"I have started to address the weight I gained as a result of WFH about 3 weeks ago.

My max intake for the day is about 1200 cals.

My starting weight was 14st 5.5 lbs, I'm down to 13st 8lbs now and chuffed with myself.

My target weight is 12st - 12st 7lbs.

I can already notice the difference as it was all belly fat I gained.

I just cut certain foods- brown bread for white (max two slices, no cheeses, no bananas,etc)

The main thing for me was portion size which was probably my biggest enemy. I now weight everything and track it on the myfitesspal app.

I never drank sugary drinks, but increased my intake of water (no flavoured crap) from 1.5ltrs to 2.5ltrs day.

Can I ask why you aim for 1200? That seems very low for an adult male"

Based in much much weight I want to lose over a given period of time.

It actually worked out at 1500, but I (my body) seem to be content with this intake for the time being.

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By *heRazorsEdgeMan
over a year ago

Wales/ All over UK

"I have started to address the weight I gained as a result of WFH about 3 weeks ago.

My max intake for the day is about 1200 cals.

My starting weight was 14st 5.5 lbs, I'm down to 13st 8lbs now and chuffed with myself.

My target weight is 12st - 12st 7lbs.

I can already notice the difference as it was all belly fat I gained.

I just cut certain foods- brown bread for white (max two slices, no cheeses, no bananas,etc)

The main thing for me was portion size which was probably my biggest enemy. I now weight everything and track it on the myfitesspal app.

I never drank sugary drinks, but increased my intake of water (no flavoured crap) from 1.5ltrs to 2.5ltrs day.

Can I ask why you aim for 1200? That seems very low for an adult male

Based in much much weight I want to lose over a given period of time.

It actually worked out at 1500, but I (my body) seem to be content with this intake for the time being.

Ok.. but losing a lot of weight fast isn’t either healthy or sustainable... otherwise WeightWatchers wouldn’t be a business...

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By (user no longer on site)
over a year ago

I know a lot of fit and fast cyclists who are classed as overweight but have great cardio vascular fitness

And marathon runners are skinny because?"

The elite one are. But there are plenty of people who aren’t skinny putting in sub 5 hour marathons. The biggest risk for non-skinny runners is joint damage

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By (user no longer on site)
over a year ago

"I have started to address the weight I gained as a result of WFH about 3 weeks ago.

My max intake for the day is about 1200 cals.

My starting weight was 14st 5.5 lbs, I'm down to 13st 8lbs now and chuffed with myself.

My target weight is 12st - 12st 7lbs.

I can already notice the difference as it was all belly fat I gained.

I just cut certain foods- brown bread for white (max two slices, no cheeses, no bananas,etc)

The main thing for me was portion size which was probably my biggest enemy. I now weight everything and track it on the myfitesspal app.

I never drank sugary drinks, but increased my intake of water (no flavoured crap) from 1.5ltrs to 2.5ltrs day.

Can I ask why you aim for 1200? That seems very low for an adult male

Based in much much weight I want to lose over a given period of time.

It actually worked out at 1500, but I (my body) seem to be content with this intake for the time being.

Ok.. but losing a lot of weight fast isn’t either healthy or sustainable... otherwise WeightWatchers wouldn’t be a business..."

It will only be for the immediate short term...another 2months max,intake will increase in accordance to burn rate through exercise gym. (New year's resolution which I always keep)

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By (user no longer on site)
over a year ago

Calories in vs calories out!