FabSwingers.com forum: How to set your calories for weight loss.

By *hagTonight OP Man
over a year ago

From the land of haribos.

As you know I am into fitness and I like to diet to get to the lower side of the fat percentages to show my abs and I like the process. I dont believe in short fad diets as it is not sustainable to follow in the long run, also there are no stubborn belly fat.

So what is the plan I do? It is not complicated at all, it is important to be in a calorie deficit and all I do is to lower my calories slightly about 300 calories or so and move more, so basically, eat less move/train more for a longer period of time, usually 3 months, the important bit is to believe in the process, during this period I focus on eating low calorie dense foods in a flexible dieting style.

How do you go on about weight loss, like what kind of strategy?

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

Literally, the only thing that works for me is cutting out the quick release carbs

It's a killer, cos I love bread

I'd much sooner have a butty than a meal - and soup without half a loaf for dunking just isn't soup

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By *lasphemousGirlWoman
over a year ago

Cambs

Everything in moderation and I cut all processed food out, I'll never be super thin and toned but I try to maintain a healthy diet and exercise as much as I can, not doing too badly but this cold weather has me wanting to eat to much and curl up on the sofa lol

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

First step to weight loss is being ready to lose weight. I’m not in that mindframe at the moment. I’ve got some stress going on where I’m worrying about money and Xmas so I can’t even think about eating healthy.

But, when I do want to lose weight I usually go slightly Keto, drop carbs and just cut sugar.

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By *stroboy78Man
over a year ago

Abergavenny

Calorific deficit and implement a little bit more cardio. As long as my protein macros are hit the rest doesn't matter to much as long as I don't go over cals. I may eat a lot less carbs through the week and less calories obviously) so I can have a pizza on the weekend as carbs are net weekly so I tent to save them on occasions.

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

I’ve been trying to put on weight my whole life, I got to 12.5 stone that’s the heaviest I’ve been, if I don’t eat loads I start losing weight, I lost a stone in the last lockdown cause I couldn’t afford to keep gorging myself. So, I’m looking at ways of trying to put on weight, not losing.

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

Recently (as in years, not months), I've become far more conscious about my health and well being.

Im a diabetic, and have always had a weight issue. Today, my weight is in the NHS "healthy" category, and my BMI is respectable. That's taken self control, and being very strict on my diet. I've been vegan a year, and that has helped reduce a lot of crap from my diet, but just because something is vegan don't assume it's also healthy.

Carbs are my biggest enemy, and I have a love / hate relationship with them. I love eating them, but I hate what they do to me. Soup without a roll? No way! Pasta? Rice? Yes please! Potatoes? I'm Irish, pile them high! And it's those carbs that give me the blood / sugar levels I have.

I don't drink or smoke, so I have that in my favour. Very recently, I've got back to the gym (just before it closed) and during lockdown I've started Couch to 5K, where as before it was Couch to 4K telly. And this is significant because diet will only get you so far.

Diet won't tone you up. Exercise does that. If you don't have any specific health issues, then a balanced diet where you consume less calories than you burn will see the weight come off. But yes, diet is every day, not just a few weeks or months.

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

"First step to weight loss is being ready to lose weight. I’m not in that mindframe at the moment. I’ve got some stress going on where I’m worrying about money and Xmas so I can’t even think about eating healthy.

But, when I do want to lose weight I usually go slightly Keto, drop carbs and just cut sugar. "

Definitely agree with this. If I'm not in the right frame of mind it's pointless.

I lost a couple of stones this year but put most back on. It's too cold for me to diet now and also daily mince pies are mandatory so new year will do.

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

"I’ve been trying to put on weight my whole life, I got to 12.5 stone that’s the heaviest I’ve been, if I don’t eat loads I start losing weight, I lost a stone in the last lockdown cause I couldn’t afford to keep gorging myself. So, I’m looking at ways of trying to put on weight, not losing."

Do protein shakes help? I know a bloke who has 2 meals at every mealtime as he loses weight otherwise. It must take the fun out of eating.

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By *hagTonight OP Man
over a year ago

From the land of haribos.

4
"Everything in moderation and I cut all processed food out, I'll never be super thin and toned but I try to maintain a healthy diet and exercise as much as I can, not doing too badly but this cold weather has me wanting to eat to much and curl up on the sofa lol

"
That is s good way of doing it too with everything in moderation

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

But, when I do want to lose weight I usually go slightly Keto, drop carbs and just cut sugar.

Definitely agree with this. If I'm not in the right frame of mind it's pointless.

I lost a couple of stones this year but put most back on. It's too cold for me to diet now and also daily mince pies are mandatory so new year will do.

I spotted fray bentos steak and kidney pies for a quid in home bargains so the chip pan has come out of retirement!

Love real chips in the fryer, I’ve got one of those cutters as well where you just peel the potato, stick it in the cutter whole and then push it through the blades. Makes perfect size chunky chips.

I might actual ask my mother for an actifry for Xmas actually. That’s a good idea.

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By *hagTonight OP Man
over a year ago

From the land of haribos.

"Literally, the only thing that works for me is cutting out the quick release carbs

It's a killer, cos I love bread

I'd much sooner have a butty than a meal - and soup without half a loaf for dunking just isn't soup

"
I also like bread and I eat it still and you could have it if you fit it in the calories. I just put very little butter on it cos it is very high in calories too.

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By *hagTonight OP Man
over a year ago

From the land of haribos.

But, when I do want to lose weight I usually go slightly Keto, drop carbs and just cut sugar. "
You are right there as you have to have the mindframe and a goal, keto is a good way of doing it in

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By *hagTonight OP Man
over a year ago

From the land of haribos.

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By *hagTonight OP Man
over a year ago

From the land of haribos.

"Calorific deficit and implement a little bit more cardio. As long as my protein macros are hit the rest doesn't matter to much as long as I don't go over cals. I may eat a lot less carbs through the week and less calories obviously) so I can have a pizza on the weekend as carbs are net weekly so I tent to save them on occasions."
That is also a good way of doing it

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By *orthern StarsCouple
over a year ago

Durham

It's not as simple as eat less and move more. I've been doing that for 6 months and in a calorie deficit every week. I track food daily and exercise 5/6 times a week.

I've lost a stone but it's a real struggle. The weight is very, very, very difficult to shift.

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By *hagTonight OP Man
over a year ago

From the land of haribos.

"It's not as simple as eat less and move more. I've been doing that for 6 months and in a calorie deficit every week. I track food daily and exercise 5/6 times a week.

I've lost a stone but it's a real struggle. The weight is very, very, very difficult to shift."
That is good going and the type of rate someone loses weight varies from person to person, sometimes it will take longer than some think it would do.

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

Eating little and often, a good balance of foods, always have toast or cereal and a banana with an apple for breakfast, I have my lunch cooked at work and I know it is healthy and nutritionally balanced. Dinner always has a vegetable, and will have sweet potato over normal potato.

If I want it I have it, I think depriving your body of what you want can have a detrimental effect on your mindset

Drink lots of water and mix up the exercise. Over lockdown V.1 I was running every, yoga and kettlecise. 4th day a rest day.

This thread reminds me I have let myself go

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

"As you know I am into fitness and I like to diet to get to the lower side of the fat percentages to show my abs and I like the process. I dont believe in short fad diets as it is not sustainable to follow in the long run, also there are no stubborn belly fat.

How do you go on about weight loss, like what kind of strategy?

Spend a week or two trying to find your maintenance calories (can use an ififym calculator to help) and lower by 300 - 500. Focusing on low calorie dense foods, which is mainly utilised middle of a “cut” to aid with hunger when grelin has raised and started to punch you in the face hahah

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By *partharmonyCouple
over a year ago

Ruislip

My standard approach is to tell myself I'll go running tomorrow. I do this most days and have managed to avoid exercise for an impressively long time.

Unfortunately it hasn't helped me lose weight yet. Luke

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

Slimming World is the only thing that's worked for me. I lost 3.5 stone (1 - 3lb a week here and there), purely through diet. I don't have calorie count at all on it. Nor do I have to miss out on treats.

Now and again, I go off the rails and gain a few pounds back here and there. But I don't stress too much as I know that once I get back on plan, it will soon shift.

Calorie counting and depriving myself of certain foods just doesn't work for me. It's not sustainable for me long-term.

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By *acey_RedWoman
over a year ago

Liverpool

Shag, with all due respect, you clearly know what you are doing for your own body and your own gender and that's great. While there might not technically be such thing as "stubborn belly fat" there is such thing as variation in distribution of body fat. When I was dancing competitively I was 6 stone 11 which at my height of 5ft 7 is quite underweight. I was toned but still did not have defined abs due to my own personal make up. While that did not bother me personally and I was fully aware that if anything I was too thin, I've seen women make themselves quite ill in the quest for defined abs. Men can remain healthy at a very low body fat percentage but women can't. I have a friend who became infertile for the majority of her 20s due to hypothalamic amenorrhea from having too low body fat and it took her years to start ovulating again when she wanted to get pregnant. She was a competitive pole dancer and fitness model. Other women are able to maintain a low enough body fat for muscle definition due to their personal body fat distribution but others simply can't without negatively affecting their health.

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

For me the big thing has been sugar in all its forms. Items marked lo fat tend to have higher sugar content. Have stopped all snacking and keep a bowl of fresh fruit on the table all the time when I just got to eat something.

Do an hours walk every day and try to be more active in my daily life.

Now 165cm and 71kg. At one time was 90kg. Still trying to get to 65kg.

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By *hagTonight OP Man
over a year ago

From the land of haribos.

[Removed by poster at 28/11/20 16:14:06]

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By *hagTonight OP Man
over a year ago

From the land of haribos.

"Shag, with all due respect, you clearly know what you are doing for your own body and your own gender and that's great. While there might not technically be such thing as "stubborn belly fat" there is such thing as variation in distribution of body fat. When I was dancing competitively I was 6 stone 11 which at my height of 5ft 7 is quite underweight. I was toned but still did not have defined abs due to my own personal make up. While that did not bother me personally and I was fully aware that if anything I was too thin, I've seen women make themselves quite ill in the quest for defined abs. Men can remain healthy at a very low body fat percentage but women can't. I have a friend who became infertile for the majority of her 20s due to hypothalamic amenorrhea from having too low body fat and it took her years to start ovulating again when she wanted to get pregnant. She was a competitive pole dancer and fitness model. Other women are able to maintain a low enough body fat for muscle definition due to their personal body fat distribution but others simply can't without negatively affecting their health. "
Ty and yes I do, it is fun, you are right there and yes there are distribution of fat everywhere too, whilst you cant spot reduce belly fat, that is why it takes longer time to diet to get it of as it comes first of on other parts.

That is good you were dancing too, when you were dieting during that time where one of the goals to show the abs? Yes I think it is easier for men to diet to the lower percentages than women, also 10 percent on men are not the same for women.

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By *oo32Man
over a year ago

tipperary

Change....white bread for brown...

Porridge instead of cornflakes..

Up the fruit and veg..

Drink water...

If you are really focused...weigh your food....

Dont cut anything out....prepare it differently or subistute it for a healthier alternative

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By *ove2pleaseseukMan
over a year ago

Hastings

I increase the period of starvation so try and eat as late in the morning as I can about 8am when I get to work as start at 8.30.

Eat again at 10.30am then lunch. When I get home try to eat as little as possible maybe an apple or a small meal.

Then get use to feeling hungry.

Feeling hungry dose not mean you need to eat it means your body is burning fat. Try to think of feeling hungry as a good feeling not a bad one...

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