FabSwingers.com forum: I want to lose weight. Help!

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

I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

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

I burned 471 calories in 35 minutes yesterday,swimming.....that is all

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

November through to March skinny lattes and diet energy drinks have been my downfall.

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

I've heard it's easier to lose weight through what you eat than exercise alone.

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By *ittle_brat_evie!!Woman
over a year ago

evesham

What is your diet like? You can't out train a bad diet (thought I'd get it in first lol)

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

"I've heard it's easier to lose weight through what you eat than exercise alone. "

A bit of both will help

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

There are sooooo many various healthy eating plans out there its just finding on that suits you.

The NHS have their 'Eat Well Plate'

Quite a few of us on here follow Slimming World or Weight Watchers.

Its ultimately down to creating a calorie deficit. It can be done by eating less,, or burning calories through exercise.

I've dropped 4 stone 8 lb in 20 weeks.

Check out 'Weigh in Wednesday' or the 'Fit & Healthy 2017' threads x x

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

Try Tabata training, you will either burn the fat from the intesity or you will just throw up from the intensity. Either way, you'll loose weight

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By *rinking-in-laCouple
over a year ago

Bristol

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting."

Weight is not the measure you want to go for.

If you change fat to muscle you will get heavier.

Weight is not the measure you want to go for.

Repeat until you realise this.

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

Weight is not the measure you want to go for.

If you change fat to muscle you will get heavier.

Weight is not the measure you want to go for.

Repeat until you realise this."

Gonna have to disagree with that..

I know in myself i need to lose weight and body fat.. muscle is smaller in volume compared to the same weight of fat..

I dont think the OP necessarily wants to have 10kg worth of extra muscle..

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

I've been doing high protein low carbs which seems to be working for me.

Plus try doing a food diary, as when you write it down it's surprising all the little bits you've eaten when you think you've only eaten three good meals a day. I like my fitness pal as you can scan the sort code of what you eat and it automatically calculates it all for you.

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

"I burned 471 calories in 35 minutes yesterday,swimming.....that is all"

I cannot swim.

I use between 5-600 calories per gym visit.

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By *lem-H-FandangoMan
over a year ago

salisbury

No sugar. No bread.

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

"I've heard it's easier to lose weight through what you eat than exercise alone. "

It should be but alas I have a metabolic issue.

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By *immyb1985Man
over a year ago

bridgend

Diet is key. You can exercise all you want but with out a proper or at the very least a half tidy diet, nothing will happen.

Cut out carbs after 6, no sugar in tea/coffee, simple things like that really helped me.

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

" No sugar. No bread."

No fizzy drinks is probably the most important.

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

"I've heard it's easier to lose weight through what you eat than exercise alone.

It should be but alas I have a metabolic issue."

If you take Levothyroxine due to having a Thyroid issue and your TSH/T4 & T3 levels are correct on regular blood tests then its technically 'normal'

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

Try sit ups ! tightens the stomach !

day on day off ! see how many u can do ! in one set and do the same next time !

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By *yrdwomanWoman
over a year ago

Putting the 'cum' in Eboracum

It all boils down to eating less and moving more, though there are many ways to do both. If you have a metabolic issue discuss it with your doctor.

Ignore those who say that you need to change fat to muscle. Fat cannot be turned into muscle. And muscle does weigh more so if you purely work out, you might be reducing fat, but you won't be reducing weight.

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

"What is your diet like? You can't out train a bad diet (thought I'd get it in first lol) "

Good - low starch carbs (whole foods and seeds), clear fluids, high protein, no processed foods (apart from wholegrain bread - OCCASIONALLY). Nuts, Greek yoghurt and cheese.

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

I want to lose weight I've put on 3 stone since I gave up smoking, I'm going to VA in June and want to feel better about myself. Set a short term goal and get someone to check in with. Do you want a buddy we could inspire each other x

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By *yrdwomanWoman
over a year ago

Putting the 'cum' in Eboracum

[Removed by poster at 20/05/17 12:00:35]

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

There will be lots of advice on the subject OP. Things that have worked for other people, things people have heard etc. All of them valid points.

The key factors are healthy eating, with an occasional 'cheat' meal. Regular exercise, and will power and perseverance

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By *yrdwomanWoman
over a year ago

Putting the 'cum' in Eboracum

"Try sit ups ! tightens the stomach !

day on day off ! see how many u can do ! in one set and do the same next time !"

You can do 100 sit ups or crunches a day, but if you haven't reduced your calorie intake it makes no difference to your shape at all.

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

"What is your diet like? You can't out train a bad diet (thought I'd get it in first lol)

Good - low starch carbs (whole foods and seeds), clear fluids, high protein, no processed foods (apart from wholegrain bread - OCCASIONALLY). Nuts, Greek yoghurt and cheese."

Nuts are 50% fat.

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By *immyb1985Man
over a year ago

bridgend

Oh and keep hydrated, it will naturally speed up your matabolism.

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

"There are sooooo many various healthy eating plans out there its just finding on that suits you.

The NHS have their 'Eat Well Plate'

Quite a few of us on here follow Slimming World or Weight Watchers.

Its ultimately down to creating a calorie deficit. It can be done by eating less,, or burning calories through exercise.

I've dropped 4 stone 8 lb in 20 weeks.

Check out 'Weigh in Wednesday' or the 'Fit & Healthy 2017' threads x x "

Producing a deficit is a problem with a metabolic disorder

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By *lem-H-FandangoMan
over a year ago

salisbury

" No sugar. No bread.

No fizzy drinks is probably the most important."

And no booze.

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting."
cut out carbs it will fall off

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By *immyb1985Man
over a year ago

bridgend

Depending on the nuts it's good fats though. Handful of certain nuts a day is good for you.

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

"I want to lose weight I've put on 3 stone since I gave up smoking, I'm going to VA in June and want to feel better about myself. Set a short term goal and get someone to check in with. Do you want a buddy we could inspire each other x"

Loads of us already do this on the 'Fit & Healthy' threads on here

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

"Try Tabata training, you will either burn the fat from the intesity or you will just throw up from the intensity. Either way, you'll loose weight

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By *rinking-in-laCouple
over a year ago

Bristol

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

Weight is not the measure you want to go for.

If you change fat to muscle you will get heavier.

Weight is not the measure you want to go for.

Repeat until you realise this.

Gonna have to disagree with that..

I know in myself i need to lose weight and body fat.. muscle is smaller in volume compared to the same weight of fat..

I dont think the OP necessarily wants to have 10kg worth of extra muscle..

Sorry that is simply wrong.

Muscle weighs more than fat. 10kg of muscle is significantly smaller than the same of fat.

Your weight is not the indicator of your health or size.

Losing fat by light exercise is easy you just need to persevere and realise you cannot measure your success by changes in your weight.

If it's size you want to change, improve your diet, have a balanced diet of all food groups, do not go for a fad diet which tells you to miss out certain groups. Eat all in moderation and stick to fresh non processed food.

That is not a matter of opinion, it is just simply the case.

"Knowing within yourself" is one of these phrases people use when they are witnessing phenomena they ddon't fully understand.

Losing fat is easy you just need to stick at it and realise that if it happens quickly it has not worked properly.

Quick weight loss is either not fat or it will rebound very quickly. Slow, balanced, sustained fat loss is the only way to really guarantee success in the long term.

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

"Producing a deficit is a problem with a metabolic disorder

May i be cheeky and ask whats wrong?

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By *lem-H-FandangoMan
over a year ago

salisbury

"Oh and keep hydrated, it will naturally speed up your matabolism. "

2 litres of water during your day. Green tea at tea breaks. Spicy low fat foods for meals.

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By *yrdwomanWoman
over a year ago

Putting the 'cum' in Eboracum

"Try Tabata training, you will either burn the fat from the intesity or you will just throw up from the intensity. Either way, you'll loose weight

I do HIIT and that makes me feel crap. I can only imagine what Tabata would make me feel like.

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

Weight is not the measure you want to go for.

If you change fat to muscle you will get heavier.

Weight is not the measure you want to go for.

Repeat until you realise this."

I came back from training wondering if I'm gaining muscle at the same rate as losing the same weight in fat.

and thanks

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By *eesideMan
over a year ago

margate sumwear by the sea

Try the 1000 cal diyourt

You can eat wot you want but you onle eat up to 1000 cal,s a day.

It needs a lot of will power to stik to after a fue days but it works

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

"What is your diet like? You can't out train a bad diet (thought I'd get it in first lol)

Good - low starch carbs (whole foods and seeds), clear fluids, high protein, no processed foods (apart from wholegrain bread - OCCASIONALLY). Nuts, Greek yoghurt and cheese.

Nuts are 50% fat."

But a good fat, sugar and bread it's much more likely to make you fat than eating nuts and seeds unless your eating bags of them.

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By *yrdwomanWoman
over a year ago

Putting the 'cum' in Eboracum

One thing that helps me is to remember weightloss is not linear. If you set a goal of losing 2lbs a week, you probably won't. You'll lose 4lbs the first week, 1lb the second, put on 3lbs the third, and lose 2lbs the 4th. Its frustrating, but as long as the long term results are downward, you'll get there.

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

"Try Tabata training, you will either burn the fat from the intesity or you will just throw up from the intensity. Either way, you'll loose weight

I do HIIT and that makes me feel crap. I can only imagine what Tabata would make me feel like.

My mate threw up when we did it back in College, I had a big smug on my face

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

I came back from training wondering if I'm gaining muscle at the same rate as losing the same weight in fat.

and thanks

If you are new to exercise or increased it a lot then you might possibly be retaining a bit of water too.

The body holds on to water while it repairs and builds the new muscle.

Dont be disheartend..

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By *rinking-in-laCouple
over a year ago

Bristol

"I burned 471 calories in 35 minutes yesterday,swimming.....that is all

I cannot swim.

I use between 5-600 calories per gym visit."

Learn to swim. There really are few better things to do.

Not only do you just simply become healthier, you prove to yourself you can do something that upto then you were not capable of and that always feels fantastic.

I know I am sounding like it's dead easy and you can do it just like that. It's not easy but if we add reasons why we may fail then we will probably fail.

The basic facts are virtually anyone can do this if they really want to and if they really want to, these perceived obstacles will be ignored and overcome.

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

"What is your diet like? You can't out train a bad diet (thought I'd get it in first lol)

Good - low starch carbs (whole foods and seeds), clear fluids, high protein, no processed foods (apart from wholegrain bread - OCCASIONALLY). Nuts, Greek yoghurt and cheese.

Nuts are 50% fat.

But a good fat, sugar and bread it's much more likely to make you fat than eating nuts and seeds unless your eating bags of them. "

100g of nuts are about 600 calories, a bag usually contains 200g. It's not that hard to eat a bug of nuts without noticing

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By *yrdwomanWoman
over a year ago

Putting the 'cum' in Eboracum

"What is your diet like? You can't out train a bad diet (thought I'd get it in first lol)

Good - low starch carbs (whole foods and seeds), clear fluids, high protein, no processed foods (apart from wholegrain bread - OCCASIONALLY). Nuts, Greek yoghurt and cheese.

Nuts are 50% fat.

But a good fat, sugar and bread it's much more likely to make you fat than eating nuts and seeds unless your eating bags of them. "

It doesn't matter what you eat, if they have the same calorific total. Nuts and seeds are more nutritionally dense food, but 200 cals of them compared to 200 cals of bread are going to be the same.

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

"What is your diet like? You can't out train a bad diet (thought I'd get it in first lol)

Good - low starch carbs (whole foods and seeds), clear fluids, high protein, no processed foods (apart from wholegrain bread - OCCASIONALLY). Nuts, Greek yoghurt and cheese.

Nuts are 50% fat.

But a good fat, sugar and bread it's much more likely to make you fat than eating nuts and seeds unless your eating bags of them.

100g of nuts are about 600 calories, a bag usually contains 200g. It's not that hard to eat a bug of nuts without noticing

Bag*

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

You have to burn 3500 calories in exercise to drop 1 lb of fat a week.

Easier to just cut 500 calories a day from your diet id say.

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting."
liposuction

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

"Try Tabata training, you will either burn the fat from the intesity or you will just throw up from the intensity. Either way, you'll loose weight

I do HIIT and that makes me feel crap. I can only imagine what Tabata would make me feel like.

My mate threw up when we did it back in College, I had a big smug on my face

Hilarious.

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

I had a chocolate snowball for breakfast . Eat more chocolate!!!

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By *rinking-in-laCouple
over a year ago

Bristol

"What is your diet like? You can't out train a bad diet (thought I'd get it in first lol)

Good - low starch carbs (whole foods and seeds), clear fluids, high protein, no processed foods (apart from wholegrain bread - OCCASIONALLY). Nuts, Greek yoghurt and cheese.

Nuts are 50% fat.

But a good fat, sugar and bread it's much more likely to make you fat than eating nuts and seeds unless your eating bags of them. "

Eating fat does not mean you will get fat.

Especially nuts.

Eating excess carbohydrates will have as much if not more of an effect.

Don't eat excess. That's the key.

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

"Try sit ups ! tightens the stomach !

day on day off ! see how many u can do ! in one set and do the same next time !"

I do floor exercises with my gym workouts - every other day

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

"What is your diet like? You can't out train a bad diet (thought I'd get it in first lol)

Good - low starch carbs (whole foods and seeds), clear fluids, high protein, no processed foods (apart from wholegrain bread - OCCASIONALLY). Nuts, Greek yoghurt and cheese.

Nuts are 50% fat.

But a good fat, sugar and bread it's much more likely to make you fat than eating nuts and seeds unless your eating bags of them.

100g of nuts are about 600 calories, a bag usually contains 200g. It's not that hard to eat a bug of nuts without noticing

Maybe that's were I am going wrong to many damn nuts

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

"I've heard it's easier to lose weight through what you eat than exercise alone. "

Weight loss starts in the Kitchen. The gym helps tone the body; good luck with your weight-loss regime

- Mrs. J -

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By *yrdwomanWoman
over a year ago

Putting the 'cum' in Eboracum

"You have to burn 3500 calories in exercise to drop 1 lb of fat a week.

Easier to just cut 500 calories a day from your diet id say.

Even easier to cut out 250 cals and walk for an hour a day.

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By *entaur_UKMan
over a year ago

Cannock

[Removed by poster at 20/05/17 12:10:58]

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

Lots of advice. I used to eat sandwiches every day for lunch for years. When I started getting too porky I cut out bread, limited my cake and biscuit intake (which was hard), replaced bread with Ryvita, taht kind of thing, and lost almost a stone/14lbs/6kg in 6 months.

When I became a gym regular my weight didn't change at all. I just moved stuff around

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By *entaur_UKMan
over a year ago

Cannock

Combination of exercise and watching what you eat and drink is best. Swapping any fizzy drinks for just plain old water is a good shout. Tray to swap chocolate/crisps/biscuits/cake for a portion of fruit instead too.

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By *rinking-in-laCouple
over a year ago

Bristol

"What is your diet like? You can't out train a bad diet (thought I'd get it in first lol)

Good - low starch carbs (whole foods and seeds), clear fluids, high protein, no processed foods (apart from wholegrain bread - OCCASIONALLY). Nuts, Greek yoghurt and cheese.

Nuts are 50% fat.

But a good fat, sugar and bread it's much more likely to make you fat than eating nuts and seeds unless your eating bags of them.

It doesn't matter what you eat, if they have the same calorific total. Nuts and seeds are more nutritionally dense food, but 200 cals of them compared to 200 cals of bread are going to be the same."

Absolute nonsense. Different vitamins and different types of fat mean your body metabolites the food differently and has a profound effect on how or if you store the excess energy. Furthermore high fiber food makes you feel full for longer so you eat less.

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

"I burned 471 calories in 35 minutes yesterday,swimming.....that is all

I cannot swim.

I use between 5-600 calories per gym visit.

Learn to swim. There really are few better things to do.

Not only do you just simply become healthier, you prove to yourself you can do something that upto then you were not capable of and that always feels fantastic.

I know I am sounding like it's dead easy and you can do it just like that. It's not easy but if we add reasons why we may fail then we will probably fail.

The basic facts are virtually anyone can do this if they really want to and if they really want to, these perceived obstacles will be ignored and overcome."

It's Learn to Swim Day today too

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By *entaur_UKMan
over a year ago

Cannock

Also have a pro biotic once a day such as an actimel or yakult. Yoghurt is good too.

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By *rinking-in-laCouple
over a year ago

Bristol

"Lots of advice. I used to eat sandwiches every day for lunch for years. When I started getting too porky I cut out bread, limited my cake and biscuit intake (which was hard), replaced bread with Ryvita, taht kind of thing, and lost almost a stone/14lbs/6kg in 6 months.

When I became a gym regular my weight didn't change at all. I just moved stuff around

Do you think that cutting the cake and biscuits may have had more of an effect than the sandwiches?

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

Explore different forms of exercise you might not have considered before as maybe your body has got too used to your usual regime. By the way I can't imagine that Tabatha or HIIT are good for you mentally or spiritually if they make you feel sick, no matter how many calories they burn.

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

Unfortunately whilst exercise is great for helping, it isnt the answer.

What you eat & drink is the vital part.

If you kept your diet and exercise the same but started to drink a Starbucks latte every day and did so for a year, you would gain 2 stones.

Cut out sugar, eat more protein and no carbs after 12pm drink 2 litres of water a day and you'll drop weight quickly and safely.

Don't waste money on diet plans and foods.

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

"It all boils down to eating less and moving more, though there are many ways to do both. If you have a metabolic issue discuss it with your doctor.

No joy from GPs.

No fat itself doesn't turn to muscle but once you've used energy and reserves in liver, then fatty deposits are utilized.

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

That is so sweet, thank you.

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

"There will be lots of advice on the subject OP. Things that have worked for other people, things people have heard etc. All of them valid points.

The key factors are healthy eating, with an occasional 'cheat' meal. Regular exercise, and will power and perseverance

And a magic wand

I allow myself the odd dark chocolate portion.

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

"Try sit ups ! tightens the stomach !

day on day off ! see how many u can do ! in one set and do the same next time !

You can do 100 sit ups or crunches a day, but if you haven't reduced your calorie intake it makes no difference to your shape at all."

Will help support your spine though

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By *entaur_UKMan
over a year ago

Cannock

Another tip, don't ever put extra salt on your food. Most food these days already comes loaded with salt so you really don't need to top it up by putting extra sprinkling on with the salt shaker.

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

"What is your diet like? You can't out train a bad diet (thought I'd get it in first lol)

Good - low starch carbs (whole foods and seeds), clear fluids, high protein, no processed foods (apart from wholegrain bread - OCCASIONALLY). Nuts, Greek yoghurt and cheese.

Nuts are 50% fat."

I cannot comment through knowledge but I assume nuts have different fat levels and again different percentages of good and bad.

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

"It all boils down to eating less and moving more, though there are many ways to do both. If you have a metabolic issue discuss it with your doctor.

No joy from GPs.

No fat itself doesn't turn to muscle but once you've used energy and reserves in liver, then fatty deposits are utilized. "

This is the advice given to me by my registered personal trainer at the gym:

Cut out on carbohydrates, fats, sugars

Have carbohydrates within two hours of a gym session

Have protein, preferably two boiled eggs, within 30 minutes of a gym session; I have these prepared at home and make a dash from the gym after a workout with her

Gym session is only effective for 60 - 90 minutes, 4 - 5 times a week

I have taken her advice and lost 3 kgs in 5 weeks. I still need to loose 5 kgs more

- Mrs. J -

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

McDonald's anyone?

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

"Oh and keep hydrated, it will naturally speed up your matabolism. "

I wish. I even drink cold water due to this supposed fact. (Thermogenics?).

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By *entaur_UKMan
over a year ago

Cannock

"Try sit ups ! tightens the stomach !

day on day off ! see how many u can do ! in one set and do the same next time !

You can do 100 sit ups or crunches a day, but if you haven't reduced your calorie intake it makes no difference to your shape at all.

Will help support your spine though

I sometimes do a core body training class at the leisure centre. Strengthening your core is always a good idea and won't do any harm if you are trying to lose weight.

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

You'll have to reduce your calorie intake.

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By *thwalescplCouple
over a year ago

brecon

I lost about a stone and a half by cutting out little things, and not trying too hard.

Yeah, I know that sounds like opposite advice to what most give, but then trying hard makes failure easy, so I just cut something new out every few weeks, and allow myself a treat whenever I want it, and I lose weight slowly and keep it off.

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By *entaur_UKMan
over a year ago

Cannock

When having takeaways like Chinese or Indian, always go for plain boiled rice with your curry, it is the least fattening option. You may not think it matters but every little helps.

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

"Producing a deficit is a problem with a metabolic disorder

May i be cheeky and ask whats wrong?

Polycystic ovaries. The only time I lost weight before is getting pregnant. This corrected my hormones for six years after.

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

"When having takeaways like Chinese or Indian, always go for plain boiled rice with your curry, it is the least fattening option. You may not think it matters but every little helps. "

Or just don't have takeaways?

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By *opsy RogersWoman
over a year ago

London

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting."

Dump the carbs.

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By *opsy RogersWoman
over a year ago

London

"When having takeaways like Chinese or Indian, always go for plain boiled rice with your curry, it is the least fattening option. You may not think it matters but every little helps. "

Plain boiled rice has no nutritional benefits at all other than making you fat.

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

"Oh and keep hydrated, it will naturally speed up your matabolism.

2 litres of water during your day. Green tea at tea breaks. Spicy low fat foods for meals. "

Actually two litres is the minimum but then you have mentioned other fluids too.

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By *entaur_UKMan
over a year ago

Cannock

"When having takeaways like Chinese or Indian, always go for plain boiled rice with your curry, it is the least fattening option. You may not think it matters but every little helps.

Or just don't have takeaways? "

Got to allow yourself a treat every now and again. Life is meant to be enjoyed.

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By *entaur_UKMan
over a year ago

Cannock

"When having takeaways like Chinese or Indian, always go for plain boiled rice with your curry, it is the least fattening option. You may not think it matters but every little helps.

Plain boiled rice has no nutritional benefits at all other than making you fat."

It's less fattening than say Pilau rice or egg fried rice or any other type of rice.

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By *loppsyWoman
over a year ago

marlow

Try slimming world. My friend has just reached her 3 stone loss. I now go with her and list a stone. It's really simple and easy to follow

Good luck x

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

"Try slimming world. My friend has just reached her 3 stone loss. I now go with her and list a stone. It's really simple and easy to follow

Good luck x"

Best plan ever

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

"When having takeaways like Chinese or Indian, always go for plain boiled rice with your curry, it is the least fattening option. You may not think it matters but every little helps.

Or just don't have takeaways?

Got to allow yourself a treat every now and again. Life is meant to be enjoyed. "

Takeaway as a treat? I cook better tasting food so how is a box of congealed msg a treat? ?

A glass of wine. That's a treat

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

I came back from training wondering if I'm gaining muscle at the same rate as losing the same weight in fat.

and thanks

If you are new to exercise or increased it a lot then you might possibly be retaining a bit of water too.

The body holds on to water while it repairs and builds the new muscle.

Dont be disheartend.. "

Not heard of that.

It is so frustrating. Before I ever got PCOS I could loss weight so incredibly easy.

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

when it comes to weight, a lot of it can be water retention. Drink plenty of water (i think 2 litre a day is recommended) to give your system a flush

Stay away from fizzy pop as it does nothing for hydration

And have a look at the power cave man diet. I did it for a few weeks and felt great afterwards but it's not a diet for everyone and can be pretty strict. But it is healthy for you as it cuts out processed foods

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By *entaur_UKMan
over a year ago

Cannock

"When having takeaways like Chinese or Indian, always go for plain boiled rice with your curry, it is the least fattening option. You may not think it matters but every little helps.

Or just don't have takeaways?

Got to allow yourself a treat every now and again. Life is meant to be enjoyed.

Takeaway as a treat? I cook better tasting food so how is a box of congealed msg a treat? ?

A glass of wine. That's a treat

Surely it's down to personal choice. I don't like wine and a treat for me is a Chinese takeaway or an Indian takeaway.

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

"What is your diet like? You can't out train a bad diet (thought I'd get it in first lol)

Good - low starch carbs (whole foods and seeds), clear fluids, high protein, no processed foods (apart from wholegrain bread - OCCASIONALLY). Nuts, Greek yoghurt and cheese.

Nuts are 50% fat.

But a good fat, sugar and bread it's much more likely to make you fat than eating nuts and seeds unless your eating bags of them.

It doesn't matter what you eat, if they have the same calorific total. Nuts and seeds are more nutritionally dense food, but 200 cals of them compared to 200 cals of bread are going to be the same."

Then you consider the calories used to break these foods down... I'd choose the seeds.

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.liposuction"

Sponsor me?

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

"Also have a pro biotic once a day such as an actimel or yakult. Yoghurt is good too.

Yes. It helps to soften my faeces. Oops TMI

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By *ander_XMan
over a year ago

Greater Manchester

The simple fact is weight loss is just a matter of calories in vs. calories out. The proportion/type of carbs and fats you eat the type of exercise ect. makes a minuscule difference, if any beyond simple calorie control.

If someone is not losing weight, they are eating the same amount of/more calories than their body is burning. Anything else would defy the laws of physics.

Also, exercise cannot influence where fat is lost from. Ab exercises cannot burn fat specifically from that area.

In fact, obsession with ab exercises to flatten the tummy can actually have the opposite effect, resulting in imbalances in strength and length of muscles in the front of the hips compared to the back which can result in postural issues which push the tummy out.

There are no secrets to weight loss other than eat less and/or move more.

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

A year ago I had a blood test and advised that my cholestrol was high. I wasn't surprised as I was eating crap to help soothe the loneliness. As I didn't want to go on statins I looked up all the foods that lower cholestrol, cut out processed foods and saturated fats and took up daily walking. Being postmenopausal where everything slows down I had given up hope of losing weight but after starting this new heathly eating regime I started to lose weight. I was amazed as I hadn't expected that at all so I was well chuffed.

A year later I am four and half stone lighter, my joints feel better, cholestrol and bp have dropped, I feel better in myself and more confident. Recently, I took up yoga which I would never have contemplated a year ago. Just thought I would share that little story

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

"Another tip, don't ever put extra salt on your food. Most food these days already comes loaded with salt so you really don't need to top it up by putting extra sprinkling on with the salt shaker. "

I haven't added salt to my diet for decades. Apart from chips (which I eat a few times a year). Having stated that, I have salted nuts - which I allow due to borderline low blood pressure. Lack of salt in your diet is not healthy.

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By *losbMan
over a year ago

gloucester

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

Weight is not the measure you want to go for.

If you change fat to muscle you will get heavier.

Weight is not the measure you want to go for.

Repeat until you realise this.

I came back from training wondering if I'm gaining muscle at the same rate as losing the same weight in fat.

and thanks

Mmm... very unlikely... if you have any questions , you are more than welcome to PM me

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By *lem-H-FandangoMan
over a year ago

salisbury

"Also have a pro biotic once a day such as an actimel or yakult. Yoghurt is good too.

Be careful. Packed with sugar! Better off with plain porridge.

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By *lem-H-FandangoMan
over a year ago

salisbury

"Oh and keep hydrated, it will naturally speed up your matabolism.

2 litres of water during your day. Green tea at tea breaks. Spicy low fat foods for meals.

Actually two litres is the minimum but then you have mentioned other fluids too."

I kind of ment your working day. Sip little and often.

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

"The simple fact is weight loss is just a matter of calories in vs. calories out. The proportion/type of carbs and fats you eat the type of exercise ect. makes a minuscule difference, if any beyond simple calorie control.

If someone is not losing weight, they are eating the same amount of/more calories than their body is burning. Anything else would defy the laws of physics.

Also, exercise cannot influence where fat is lost from. Ab exercises cannot burn fat specifically from that area.

There are no secrets to weight loss other than eat less and/or move more. "

You'd be correct if we all burned fuel at the same rate.

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

"A year ago I had a blood test and advised that my cholestrol was high. I wasn't surprised as I was eating crap to help soothe the loneliness. As I didn't want to go on statins I looked up all the foods that lower cholestrol, cut out processed foods and saturated fats and took up daily walking. Being postmenopausal where everything slows down I had given up hope of losing weight but after starting this new heathly eating regime I started to lose weight. I was amazed as I hadn't expected that at all so I was well chuffed.

That's brilliant, well done

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

"Also have a pro biotic once a day such as an actimel or yakult. Yoghurt is good too.

Be careful. Packed with sugar! Better off with plain porridge. "

Sadly yes. Kefir is supposed to be very good, but to find it.

The reason I take probiotic yogurt, is that it speeds up peristalsis in my case.

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

If someone is not losing weight, they are eating the same amount of/more calories than their body is burning. Anything else would defy the laws of physics.

Also, exercise cannot influence where fat is lost from. Ab exercises cannot burn fat specifically from that area.

There are no secrets to weight loss other than eat less and/or move more.

You'd be correct if we all burned fuel at the same rate."

I had my metabolic rate tested. I need 1576 KCal to maintain current weight

I don't know exactly how they arrived at the results but there were two tests, about a week apart. I was to lie down and they placed electrodes on my my toes and thumbs (I think). They also did pinch tests with what looked like a calliper

- Mrs. J -

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

Thank you all for your input.

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By *lem-H-FandangoMan
over a year ago

salisbury

"Also have a pro biotic once a day such as an actimel or yakult. Yoghurt is good too.

Be careful. Packed with sugar! Better off with plain porridge.

Sadly yes. Kefir is supposed to be very good, but to find it.

The reason I take probiotic yogurt, is that it speeds up peristalsis in my case."

Do a forum search for Kefir..

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

If someone is not losing weight, they are eating the same amount of/more calories than their body is burning. Anything else would defy the laws of physics.

Also, exercise cannot influence where fat is lost from. Ab exercises cannot burn fat specifically from that area.

There are no secrets to weight loss other than eat less and/or move more.

You'd be correct if we all burned fuel at the same rate.

I had my metabolic rate tested. I need 1576 KCal to maintain current weight

- Mrs. J -"

I would like to know the science behind the test, since taking no blood tests I cannot see how they could arrive at anything more than a guide.

Was this done at the gym or GPs?

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

"Also have a pro biotic once a day such as an actimel or yakult. Yoghurt is good too.

Be careful. Packed with sugar! Better off with plain porridge.

Sadly yes. Kefir is supposed to be very good, but to find it.

The reason I take probiotic yogurt, is that it speeds up peristalsis in my case.

Do a forum search for Kefir.."

I googled it and Tesco is supposed to sell it.

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

If someone is not losing weight, they are eating the same amount of/more calories than their body is burning. Anything else would defy the laws of physics.

Also, exercise cannot influence where fat is lost from. Ab exercises cannot burn fat specifically from that area.

There are no secrets to weight loss other than eat less and/or move more.

You'd be correct if we all burned fuel at the same rate.

I had my metabolic rate tested. I need 1576 KCal to maintain current weight

- Mrs. J -

I would like to know the science behind the test, since taking no blood tests I cannot see how they could arrive at anything more than a guide.

Was this done at the gym or GPs?"

It was at the gym. Sorry, I don't know the science behind it. They also measured my height and weight and asked me loads of medical questions; some I could answer and some I did not know the answer to

- Mrs. J -

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

If someone is not losing weight, they are eating the same amount of/more calories than their body is burning. Anything else would defy the laws of physics.

Also, exercise cannot influence where fat is lost from. Ab exercises cannot burn fat specifically from that area.

There are no secrets to weight loss other than eat less and/or move more.

You'd be correct if we all burned fuel at the same rate.

I had my metabolic rate tested. I need 1576 KCal to maintain current weight

- Mrs. J -

I would like to know the science behind the test, since taking no blood tests I cannot see how they could arrive at anything more than a guide.

Was this done at the gym or GPs?

- Mrs. J -"

Yes I had this done. I recall it's about body fat percentage.

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

If someone is not losing weight, they are eating the same amount of/more calories than their body is burning. Anything else would defy the laws of physics.

Also, exercise cannot influence where fat is lost from. Ab exercises cannot burn fat specifically from that area.

There are no secrets to weight loss other than eat less and/or move more.

You'd be correct if we all burned fuel at the same rate.

I had my metabolic rate tested. I need 1576 KCal to maintain current weight

- Mrs. J -

I would like to know the science behind the test, since taking no blood tests I cannot see how they could arrive at anything more than a guide.

Was this done at the gym or GPs?

- Mrs. J -

Yes I had this done. I recall it's about body fat percentage. "

I really don't know but I'll ask on Monday

I was told to reduce my intake by 500 KCal and to workout 4-5 times a week for between 60 - 90 minutes each time. I have two sessions per week with her and these are extreme as she only gives me 30-60 seconds between exercises. Other days, I try to follow her plan

It seems to be working for me. Reducing 500 KCal and cutting down on Carbohydrates, fat and sugar has been the greatest challange for me

Anyway, what I will say is that I listen to my PT and ignore all other 'advice' from non-professionals

- Mrs. J -

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting."

At the end of the day it's all about calories in verses calories out providing you're eating as clean as you can. Weighing your food will help along side using a calorie app like my fitness pal.

Sometimes it takes a while for your body to become more insulin sensitive but be consistent and it will happen.

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

Oh, forgot to mention; I got myself a FitBit Alta HR and a FitBit Aria and use the App to monitor my BMI, BFI, Calorie intake and Calories expended

Good luck

- Mrs. J -

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

Read into fasting - it's really good for boosting your body and sorting out your insulin levels. I lost all my weight through eating a diet of good fats, beg, protein, slow-release carbs. No diet food. Then I did high intensity training and weight lifting.

Also, no diet drinks - They really do make you crave food!

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

Have you tried the cock diet!

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

If someone is not losing weight, they are eating the same amount of/more calories than their body is burning. Anything else would defy the laws of physics.

Also, exercise cannot influence where fat is lost from. Ab exercises cannot burn fat specifically from that area.

There are no secrets to weight loss other than eat less and/or move more.

You'd be correct if we all burned fuel at the same rate.

I had my metabolic rate tested. I need 1576 KCal to maintain current weight

- Mrs. J -

I would like to know the science behind the test, since taking no blood tests I cannot see how they could arrive at anything more than a guide.

Was this done at the gym or GPs?

- Mrs. J -

Yes I had this done. I recall it's about body fat percentage.

I really don't know but I'll ask on Monday

It seems to be working for me. Reducing 500 KCal and cutting down on Carbohydrates, fat and sugar has been the greatest challange for me

Anyway, what I will say is that I listen to my PT and ignore all other 'advice' from non-professionals

- Mrs. "

I have no idea on what criteria gyms employ their staff but some are more knowledgeable than others.

If it's working for you then

My original PT advised every other day training to ensure muscles rested, whereas others advocate daily training but smaller programmes.

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

"Oh, forgot to mention; I got myself a FitBit Alta HR and a FitBit Aria and use the App to monitor my BMI, BFI, Calorie intake and Calories expended

Good luck

- Mrs. J -"

A lot of people I know rave on about their Fitbits... It might promote less lazy days on days away from the gym

, thanks.

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

If someone is not losing weight, they are eating the same amount of/more calories than their body is burning. Anything else would defy the laws of physics.

Also, exercise cannot influence where fat is lost from. Ab exercises cannot burn fat specifically from that area.

There are no secrets to weight loss other than eat less and/or move more.

You'd be correct if we all burned fuel at the same rate.

I had my metabolic rate tested. I need 1576 KCal to maintain current weight

- Mrs. J -

I would like to know the science behind the test, since taking no blood tests I cannot see how they could arrive at anything more than a guide.

Was this done at the gym or GPs?

- Mrs. J -

Yes I had this done. I recall it's about body fat percentage.

I really don't know but I'll ask on Monday

It seems to be working for me. Reducing 500 KCal and cutting down on Carbohydrates, fat and sugar has been the greatest challange for me

Anyway, what I will say is that I listen to my PT and ignore all other 'advice' from non-professionals

- Mrs.

I have no idea on what criteria gyms employ their staff but some are more knowledgeable than others.

If it's working for you then

My original PT advised every other day training to ensure muscles rested, whereas others advocate daily training but smaller programmes.

I wouldn't have thought there is one single way of doing things? ...Otherwise we wouldn't need professionals to advise us at all. We would all know exactly what to do. It's about finding a way that works best for your body isn't it?

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By *ander_XMan
over a year ago

Greater Manchester

If someone is not losing weight, they are eating the same amount of/more calories than their body is burning. Anything else would defy the laws of physics.

Also, exercise cannot influence where fat is lost from. Ab exercises cannot burn fat specifically from that area.

There are no secrets to weight loss other than eat less and/or move more.

You'd be correct if we all burned fuel at the same rate."

It's still just a matter of calories consumed vs. calories burnt. Everyone has different metabolic rates and metabolic rates change, but (outside of certain conditions/circumstances that cause the body to hold more water) weight loss/gain is a simple matter of consuming more or fewer calories than are burnt in total. Anything else would be contrary to the first law of thermodynamics.

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By *thwalescplCouple
over a year ago

brecon

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

Weight is not the measure you want to go for.

If you change fat to muscle you will get heavier.

Weight is not the measure you want to go for.

Repeat until you realise this.

I came back from training wondering if I'm gaining muscle at the same rate as losing the same weight in fat.

and thanks

Mmm... very unlikely... if you have any questions , you are more than welcome to PM me

Its a myth that you can change fat into muscle, or vie-versa, they are completely different.

Fat can be used as a fuel to help build muscle, muscle is meat, and fat is.. well, fat lol.

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

If someone is not losing weight, they are eating the same amount of/more calories than their body is burning. Anything else would defy the laws of physics.

Also, exercise cannot influence where fat is lost from. Ab exercises cannot burn fat specifically from that area.

There are no secrets to weight loss other than eat less and/or move more.

You'd be correct if we all burned fuel at the same rate.

I had my metabolic rate tested. I need 1576 KCal to maintain current weight

- Mrs. J -

I would like to know the science behind the test, since taking no blood tests I cannot see how they could arrive at anything more than a guide.

Was this done at the gym or GPs?

- Mrs. J -

Yes I had this done. I recall it's about body fat percentage.

I really don't know but I'll ask on Monday

It seems to be working for me. Reducing 500 KCal and cutting down on Carbohydrates, fat and sugar has been the greatest challange for me

Anyway, what I will say is that I listen to my PT and ignore all other 'advice' from non-professionals

- Mrs.

I have no idea on what criteria gyms employ their staff but some are more knowledgeable than others.

If it's working for you then

My original PT advised every other day training to ensure muscles rested, whereas others advocate daily training but smaller programmes.

The gym I attend, the PTs have to be certified. I think they have to attend a two year programme and pass the tests and these are some national vocational tests

Yes, mine told me the same. One day training, one day rest. That is what I try to do. So tomorrow is rest day; yippee

- Mrs. J -

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

My personal trainer always.maintains our bodies are made in the kitchen and not in the gym! Since cutting out bread I have lost over 17lbs over 8months. But I also walk 2/3 miles a day

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

"Oh, forgot to mention; I got myself a FitBit Alta HR and a FitBit Aria and use the App to monitor my BMI, BFI, Calorie intake and Calories expended

Good luck

- Mrs. J -

A lot of people I know rave on about their Fitbits... It might promote less lazy days on days away from the gym

, thanks."

The damn thing monitors my movement; vibrates and displays a message to move my fat bottom every so often and take 250 steps. It has targeted me to take 10,000 steps per day; most days, I can only manage 5,000

- Mrs. J -

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

At the end of the day it's all about calories in verses calories out providing you're eating as clean as you can. Weighing your food will help along side using a calorie app like my fitness pal.

Sometimes it takes a while for your body to become more insulin sensitive but be consistent and it will happen. "

Hmmm so reluctant to weigh food - I'm not sure I want to know if my medallion steak and half a plateful of tomatoes and mushrooms are too much. Of course it might be the opposite. I have known myself to undereat and lose weight merely upping the protein content.

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting."

You don't look particuarly over weight. But the good old fashioned 'if more goes in than you burn off' saying rings true.

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

If someone is not losing weight, they are eating the same amount of/more calories than their body is burning. Anything else would defy the laws of physics.

Also, exercise cannot influence where fat is lost from. Ab exercises cannot burn fat specifically from that area.

There are no secrets to weight loss other than eat less and/or move more.

You'd be correct if we all burned fuel at the same rate.

Yes calories consumed and burned is an accurate description whereas eat less etc isn't.

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

Hiya.

I'd been eating relatively healthy going the gym twice a week also swimming twice a week, lost a little weight but not much for the effort..

Then started cycling to work three times a week ( 18 mile round trip ) and got results!

In the right light I even have the beginnings of a minor six pack lol

Bikes are the future

. IMO

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By *ensualtouch15Man
over a year ago

ashby de la zouch

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

At the end of the day it's all about calories in verses calories out providing you're eating as clean as you can. Weighing your food will help along side using a calorie app like my fitness pal.

Sometimes it takes a while for your body to become more insulin sensitive but be consistent and it will happen.

Reluctance to weigh could indeed be why the fat is reluctant to be used as fuel xxx

Almost everyone under estimate the energy food contains and eat more than they need , even if they are consuming the correct foods

Portion size is vital

I recommend 5 portions a day no more than 350 cal per portion

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

You don't look particuarly over weight. But the good old fashioned 'if more goes in than you burn off' saying rings true."

I'm a size 14 and just creeped over the BMI category of obese. Fortunately I don't look it, but that's more to do with accepting the average person is over weight in this country.

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting."

Do weights, muscle does weigh more than far so will push your weight up, but it burns more calories than fat so does kinda balance itself out.

Diet is so important, migt have to slightly alter it, cut out any treats you have here and there.

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

"Hiya.

I'd been eating relatively healthy going the gym twice a week also swimming twice a week, lost a little weight but not much for the effort..

Then started cycling to work three times a week ( 18 mile round trip ) and got results!

In the right light I even have the beginnings of a minor six pack lol

Bikes are the future

. IMO"

My nemesis at the gym lol

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

At the end of the day it's all about calories in verses calories out providing you're eating as clean as you can. Weighing your food will help along side using a calorie app like my fitness pal.

Sometimes it takes a while for your body to become more insulin sensitive but be consistent and it will happen.

Reluctance to weigh could indeed be why the fat is reluctant to be used as fuel xxx

Almost everyone under estimate the energy food contains and eat more than they need , even if they are consuming the correct foods

Portion size is vital

I recommend 5 portions a day no more than 350 cal per portion "

And what are you?

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

You don't look particuarly over weight. But the good old fashioned 'if more goes in than you burn off' saying rings true.

I'm a size 14 and just creeped over the BMI category of obese. Fortunately I don't look it, but that's more to do with accepting the average person is over weight in this country."

I wouldn't pay too much attention to the BMI, as it doesn't take frame and muscle into account. According to the BMI I am edging obese and Anthony Joshua is morbedly obese. I agree we now accept overweight as the norm, although some men prefer something to grab hold of

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

At the end of the day it's all about calories in verses calories out providing you're eating as clean as you can. Weighing your food will help along side using a calorie app like my fitness pal.

Sometimes it takes a while for your body to become more insulin sensitive but be consistent and it will happen.

I am not giving any advice here. Just stating what has worked for me and this may not work for anyone else

I order my uncooked meals from various delivery services: Hello Fresh, Gousto, etc. The ingetients are fresh and measured down to the number of garlic cloves! One still has to cook it though

Word of warning; the cooking times on the receipt cards are just that; cooking times. So iof it tells you 40 minutes, add another 30 minutes to that for peeling, slicing and dicing the fresh ingredients

All the best

- Mrs. J -

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

Do weights, muscle does weigh more than far so will push your weight up, but it burns more calories than fat so does kinda balance itself out.

Diet is so important, migt have to slightly alter it, cut out any treats you have here and there."

I disagree with removal of all treats. They should only be removed or exchanged if they offer no nutritional value.

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

Do weights, muscle does weigh more than far so will push your weight up, but it burns more calories than fat so does kinda balance itself out.

Diet is so important, migt have to slightly alter it, cut out any treats you have here and there.

I disagree with removal of all treats. They should only be removed or exchanged if they offer no nutritional value.

Sounds like you already know what needs to be done.

There's a method of Hiit that's really Good, the Tabata method/principle. May have to Google it, it's like 5 minutes a day but torches calories for up to 48 hours.

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

You don't look particuarly over weight. But the good old fashioned 'if more goes in than you burn off' saying rings true.

I'm a size 14 and just creeped over the BMI category of obese. Fortunately I don't look it, but that's more to do with accepting the average person is over weight in this country.

BMI doesn't take into account loss bone density or muscle mass, you're right. It is infuriating at both ends of the spectrum.

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

At the end of the day it's all about calories in verses calories out providing you're eating as clean as you can. Weighing your food will help along side using a calorie app like my fitness pal.

Sometimes it takes a while for your body to become more insulin sensitive but be consistent and it will happen.

I am not giving any advice here. Just stating what has worked for me and this may not work for anyone else

I order my uncooked meals from various delivery services: Hello Fresh, Gousto, etc. The ingetients are fresh and measured down to the number of garlic cloves! One still has to cook it though

All the best

- Mrs. J -"

*ingredients*, *recipe", *if*

- Mrs. J -

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

Thank you again for all your input. The only thing I have yet to try is calorie counting, arghhhhhhh.

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

You have to be consistent and have lots of patience and you have to eat under maintenance calories which is 2000, as low as 1700 and do that for 12 weeks and see where you are, you also have to track your macros. I use myfitnesspal which is good, you can have a cheat day a week where you eat what you want and do cardio everyday.

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By *ikeC81Man
over a year ago

harrow

"You have to be consistent and have lots of patience and you have to eat under maintenance calories which is 2000, as low as 1700 and do that for 12 weeks and see where you are, you also have to track your macros. I use myfitnesspal which is good, you can have a cheat day a week where you eat what you want and do cardio everyday."

Everyday ouch - my calves struggle on day 1/2 fuck knows how I would cope with cardio every day

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

"Thank you again for all your input. The only thing I have yet to try is calorie counting, arghhhhhhh.

Also eat negative foods such as apples and celary,they have no calories at all

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

At the end of the day it's all about calories in verses calories out providing you're eating as clean as you can. Weighing your food will help along side using a calorie app like my fitness pal.

Sometimes it takes a while for your body to become more insulin sensitive but be consistent and it will happen.

I don't weigh food anymore as I've done it for so long that I can just estimate it now. Try it

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By *thwalescplCouple
over a year ago

brecon

Bottom line, if you slowly reduce your calorie intake, and increase your calorie burn (exercise), you WILL lose weight, how fast depends on a number of variables.

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

Maintenance calories will differ for men and women.

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By *risky_MareWoman
over a year ago

...Up on the Downs

I came back from training wondering if I'm gaining muscle at the same rate as losing the same weight in fat.

and thanks

If you are new to exercise or increased it a lot then you might possibly be retaining a bit of water too.

The body holds on to water while it repairs and builds the new muscle.

Dont be disheartend..

Not heard of that.

It is so frustrating. Before I ever got PCOS I could loss weight so incredibly easy."

PCOS is often linked to insulin resistance, and as insulin is the 'fuel storage' hormone, in order to burn stored fat you may have to reduce insulin - by cutting carbs.

Lots of good medical videos explaining of all the factors involved on dietdoctor.com, it's a great free resource.

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

Everyday ouch - my calves struggle on day 1/2 fuck knows how I would cope with cardio every day "
Yes and cardio is fun. I got a bike here so I watch tv the same, if someone havent done it so much, start of with 2 times a week then 3 and so on till it gets to everyday.

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By *risky_MareWoman
over a year ago

...Up on the Downs

"Thank you again for all your input. The only thing I have yet to try is calorie counting, arghhhhhhh.

Also eat negative foods such as apples and celary,they have no calories at all"

Apples do, and a fair amount of sugar, it's just not as fast a hit as some fruit because of it's fibre content.

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

Maintenance calories will differ for men and women."
That is right and for women it is 2000 calories daily which is a good starting point to begin on.

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

I came back from training wondering if I'm gaining muscle at the same rate as losing the same weight in fat.

and thanks

If you are new to exercise or increased it a lot then you might possibly be retaining a bit of water too.

The body holds on to water while it repairs and builds the new muscle.

Dont be disheartend..

Not heard of that.

It is so frustrating. Before I ever got PCOS I could loss weight so incredibly easy.

PCOS is often linked to insulin resistance, and as insulin is the 'fuel storage' hormone, in order to burn stored fat you may have to reduce insulin - by cutting carbs.

Lots of good medical videos explaining of all the factors involved on dietdoctor.com, it's a great free resource."

Since my starch is already low, the only carbs left to reduce are simple - from fruit and veg. I eat mainly apples as they have a low GI. I eat firm bananas as their GI is less than soft.

I do not drink fruit juices apart from the occasional apple juice as I found these worse than flavoured waters for keeping weight static.

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

I came back from training wondering if I'm gaining muscle at the same rate as losing the same weight in fat.

and thanks

If you are new to exercise or increased it a lot then you might possibly be retaining a bit of water too.

The body holds on to water while it repairs and builds the new muscle.

Dont be disheartend..

Not heard of that.

It is so frustrating. Before I ever got PCOS I could loss weight so incredibly easy.

PCOS is often linked to insulin resistance, and as insulin is the 'fuel storage' hormone, in order to burn stored fat you may have to reduce insulin - by cutting carbs.

Lots of good medical videos explaining of all the factors involved on dietdoctor.com, it's a great free resource."

Great idea

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By *risky_MareWoman
over a year ago

...Up on the Downs

[Removed by poster at 20/05/17 14:50:39]

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By *ilthy fun bareCouple
over a year ago

Ripon

" No sugar. No bread.

No fizzy drinks is probably the most important.

And no booze."

No booze. Really?

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By *risky_MareWoman
over a year ago

...Up on the Downs

" No sugar. No bread.

No fizzy drinks is probably the most important.

And no booze.

No booze. Really?"

Spirits are OK in terms of carbs and calories.

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

" No sugar. No bread.

No fizzy drinks is probably the most important.

And no booze.

No booze. Really?"
Yes, they are fine if it fits in your macros.

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By *eesideMan
over a year ago

margate sumwear by the sea

Try the 1000 cal diyourt

You can eat wot you want but you onle eat up to 1000 cal,s a day.

It needs a lot of will power to stik to after a fue days but it works

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

"Try the 1000 cal diyourt

You can eat wot you want but you onle eat up to 1000 cal,s a day.

It needs a lot of will power to stik to after a fue days but it works

No thank you _eeside. It's a fad diet. It is only likely to work in the short term as the body will go into starvation mode then start storing fat for the future ie in case of starvation.

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

Too many replies to see if it's been mentioned.

If you are working out to lose weight you should be measuring yourself rather than weighing yourself as you may be building muscle mass and losing fat. Muscle is heavier than fat.

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

"Try the 1000 cal diyourt

You can eat wot you want but you onle eat up to 1000 cal,s a day.

It needs a lot of will power to stik to after a fue days but it works

No thank you _eeside. It's a fad diet. It is only likely to work in the short term as the body will go into starvation mode then start storing fat for the future ie in case of starvation.

One needs to reduce their calorific intake and burn the calories but there is no magic number. Everyone is different and that is why PTs work out individual plans

- Mrs. J -

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

Maintenance calories will differ for men and women."

They do indeed and from person to person, maintenance for me is 4500 cals a day.

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By *issVeryWoman
over a year ago

streatham

"Too many replies to see if it's been mentioned.

If you are working out to lose weight you should be measuring yourself rather than weighing yourself as you may be building muscle mass and losing fat. Muscle is heavier than fat."

Same, haven't read all the posts, but I've lost 11kgs since mid February.

Prepping my clean food every Sunday. Cheat meal on the weekend (sometimes twice a week because, well, life!)

And I live at the gym: fasting cardio in the morning! And I go back in the evening for another class or 2. I also work with a PT.

However, since 17th April I have only lost 2kgs!!!! But my measurements are down by 4cm.. So yes, keep that in mind that what you want to lose isn't always entirely represented on the scale..

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

"Try the 1000 cal diyourt

You can eat wot you want but you onle eat up to 1000 cal,s a day.

It needs a lot of will power to stik to after a fue days but it works

No thank you _eeside. It's a fad diet. It is only likely to work in the short term as the body will go into starvation mode then start storing fat for the future ie in case of starvation.

Starvation mode and storing fat is a myth!

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By *izzabelle and well hungCouple
over a year ago

Edinburgh.

Haven't bothered to read any of the above because unfortunately most weight loss is balls. If you want to drop weight message me.

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

I came back from training wondering if I'm gaining muscle at the same rate as losing the same weight in fat.

and thanks

If you are new to exercise or increased it a lot then you might possibly be retaining a bit of water too.

The body holds on to water while it repairs and builds the new muscle.

Dont be disheartend..

Not heard of that.

It is so frustrating. Before I ever got PCOS I could loss weight so incredibly easy."

I have PCOS to so know how you feel. I'm just about to start The Cambridge Diet x

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By *ophieslutTV/TS
over a year ago

Central

Exercise alone is not ideal for effective sustained weight loss, in most instances.

It's good that you are active but it's wiser to assume that a focus upon your diet will achieve results, if you'll continue with plenty of active exercise. Guidelines are for several hours per week for all adults, for overall good health. Get some gym staff or other advice on a diet and exercise plan.

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By *orny IrishMan
over a year ago

Rural Wiltshire

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting.

Weight is not the measure you want to go for.

If you change fat to muscle you will get heavier.

Weight is not the measure you want to go for.

Repeat until you realise this."

I have to agree. What you want is a size or shape you want and then focus on that. How much you weigh is wrong. Try lean in 15, by Joe Wicks the body coach. Great recipes that taste amazing.

Good luck.

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By *ittle_brat_evie!!Woman
over a year ago

evesham

I came back from training wondering if I'm gaining muscle at the same rate as losing the same weight in fat.

and thanks

If you are new to exercise or increased it a lot then you might possibly be retaining a bit of water too.

The body holds on to water while it repairs and builds the new muscle.

Dont be disheartend..

Not heard of that.

It is so frustrating. Before I ever got PCOS I could loss weight so incredibly easy.

I have PCOS to so know how you feel. I'm just about to start The Cambridge Diet x"

PCOS is a bitch. Have you spoken to your Dr or consultant about going in metformin? It's a diabetic drug but reduces insulin resistance so helps with weight loss which in turn helps with the PCOS symptoms.

As well as that low carb high fat duets have proved to be very successful for women with PCOS although it sounds like you are following that somewhat now.

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By *ensualtouch15Man
over a year ago

ashby de la zouch

"Try the 1000 cal diyourt

You can eat wot you want but you onle eat up to 1000 cal,s a day.

It needs a lot of will power to stik to after a fue days but it works

No thank you _eeside. It's a fad diet. It is only likely to work in the short term as the body will go into starvation mode then start storing fat for the future ie in case of starvation.

Starvation mode and storing fat is a myth! "

Indeed it is xxx

Calorie counting works with a nutritious balanced diet

As noted above the calorie base line , depending upon activity , weight and sex is 1700-2000 cal

1700 really isn't much food but it is enough food

Starvation mode does NOT store fat however as one reduces calories the systems of the body do try to preserve energy expenditure and increase hunger

That said eat all 1700 in one go and eat carbs the insulin spike will reverse fat burn into storage and the subsequent crash will lead to calorie preserving lethargy and great hunger

Note as one loses weight ones calorie requirements also fall

Half kg of fat has 3500 cal and thus to lose this amount would require maintaining a cal deficit of 350 for 10 days whilst eating the correct macros to keep the body within a steady insulin state .

Sudden weight lost during many diets is due to glycogen depletion and the accompanying loss in water

Muscles can hold 500 g of glycogen and each gram holds 3 of water

Basil rate metabolism can be altered by adding muscle mass and hiit

There are advanced techniques for us who dip below 10 percent body fat however these are really NOT advised or necessary for most wanting to safely lose a little excess

My advice would be use my fitness pal , free app combined with a fit bit style tracker and set the target weight loss to 250 g a week which should be sustainable , if you lose no weight then increase the daily cal deficit by 100

Sleeping 8 10 hours , eating small and regular and drinking 2 plus litres of clean fluid will help the psychological battle with lethargy and hunger , which if you adapt to strictly only eating the correct cal you will indeed undergo a phase

I cannot emphasise enough that what most think is the correct portion size is often close to double

The human body wants to maintain its current form and thus will make it psychologically difficult to endure a cal deficit even a slight one , and a slight one can have the psychological effect to reduce your daily activity level thus the alleged starvation mode however the correct physical activities WILL counter this x

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By *litheroevoyeurMan
over a year ago

Clitheroe

Join weight watchers, it works. I have lost over 9lbs since September.

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By *htcMan
over a year ago

its all about what you eat and amount, i can loose weight simple, just by cutting out the amount i eat, not starving never, just manage eating and what you eat.

i dont do exercise, or even cut out anything.

just manage eating and amount is the factor

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

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting."

Start walking and increase a little every week. I started off at 1/2 mile and ended up at 12 miles a day. I cut my portion size and lost 15kg and kept it off. Gyms are not healthy places, outdoors is

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

I was 18 stone I'm now maintaining at 11 stone 7 lbs I done it by counting calories and excersise I basically used MyFitnessPal and weighed myself weekly and always had a calorie deficit. it was easy to loose once I was motivated and honest with myself I literally weighed my food to get the correct portion size to calculate my calorie intake. I have been for some time now in a healthy weight range for a 45 year old name being 5'9"" tall.

I found it to be a simple process once I could get honest with myself and motivated. I am still vigilant and my weight now seems very stable.

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By *e_want_moreCouple
over a year ago

birmingham

"I've put on 10kg since I last went to the gym (over a period of three years).

I'm back at the gym but it's not shifting."

Tell me about it its so hard and i habe PCOS too! Ive been doing a clean jealthy eatimg.plan simce 3rd april and have lost 26.5lb sp far amd feel amazing! Feel free to message me if you want amy more info or help x x

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By *eesideMan
over a year ago

margate sumwear by the sea

"Try the 1000 cal diyourt

You can eat wot you want but you onle eat up to 1000 cal,s a day.

It needs a lot of will power to stik to after a fue days but it works

No thank you _eeside. It's a fad diet. It is only likely to work in the short term as the body will go into starvation mode then start storing fat for the future ie in case of starvation.

Ok well it wos worth a thort.

Good luck op hop you hit your goal

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

I came back from training wondering if I'm gaining muscle at the same rate as losing the same weight in fat.

and thanks

If you are new to exercise or increased it a lot then you might possibly be retaining a bit of water too.

The body holds on to water while it repairs and builds the new muscle.

Dont be disheartend..

Not heard of that.

It is so frustrating. Before I ever got PCOS I could loss weight so incredibly easy.

I have PCOS to so know how you feel. I'm just about to start The Cambridge Diet x

As well as that low carb high fat duets have proved to be very successful for women with PCOS although it sounds like you are following that somewhat now. "

Prior to last child and having PCOS, after researching I suggested to the doctor I go on metformin, my weight was higher than having been full-term pregnant. This was fifteen plus years ago. She refused

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By *imiUKMan
over a year ago

Hereford

Try looking on Myfitnesspal - its a calorie logging app, but it has forums too, which are full of seinsible advice.

Meal timing etc means nothing really (it can be an effective tool if you are a peak athlete eager to gain those useful etra tiny advantages in performance), concentrate on getting your calories down in a way (and this is the inportant bit) that you feel you can adhere to.

It's no good telling people they shouldn't skip breakfast if they hate breakfast, for example. If tey can still manage a (sensible) caloric deficit not eating breakfast then so be it.

It is worth noting that foods high in fibre and protien tend to be more filling for most people.

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By *uby0000Woman
over a year ago

hertfordshire

"Have you tried the cock diet!"

i was going to suggest that lol keep yourself busy and you wont have time to eat lol

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