Shedding some weight

My fitness pal is a good free tracking website, won't bore you with detail but it can tell you if you are eating to much carb, fats, potassium etc,, great if you live on your computer......may be worth a look, there's a phone app too.....just makes you understand exactly how much crap we eat without realising

I've just bought us a bp monitor too from amazon reduced from£112 to £45 as I had a few high blood pressure readings and wanted to set my mind at rest. Connects to your computer, print out results and take to docs.......my doc was well pleased scanned it in my records.......turns out my bp is normal for most of the time

http://www.amazon.co.uk/Omron-Pressure-Dual-User-Facility-Dual-Size/dp/B001DBQIJW/ref=sr_1_1?ie=UTF8&qid=1363390190&sr=8-1


Good Luck

Thanks everyone for all the support and advice, it's going to be an uphill struggle, but I've had a bit of a wake up call so if I don't do it I've only got myself to blame.

I'll keep you all updated.

well done Andy

a few of us dieting then or reverted to healthy eating

since Christmas I've lost a stone but plataued for a bit so joined the gym and getting some weight management advice, i feel Im beginning to understand food. I've lost 6 pound in 3 weeks... I've still got a long way to go but the target is to lose 9kg by June..... so hopefully stealth pendle lass Will be at mg live lol

Andy in my experience, will power is the hardest thing and the boredom of checking what you're eating all the time.

I'm about 3 stone lighter than I was a few years ago, prompted by similar issues and I'd still like to loose another 1/2 stone but I have a bit of a plataeu.

I'll pledge to shed that 1/2 stone by summer just to keep you company :broon:

The one thing I refuse to do is join a gym - cold, souless places but I will get the bike out if it ever stopped snowing/raining.

So I guess it's salad for lunch for us next week at Silverstone then

Im loving the gym darren i do go early to avoid the posers. mine is part of the leisure centre and the staff are really friendly and helpful but they have probably just taken pity on me lol

call me sad but i get a real buzz from the exercise and get a smug feeling from my aches and pains cos i know I've earnt them lol

Kameleon wrote: I'm a bit of a health, fitness and nutrition freak and have spent a lot of my time learning about it.

Firstly, get the idea of going on a diet out of your head, that insinuates you'll go back to your old way of eating at some point and that means you're going to get big again; this will result in you joining the large population of yo-yo dieters. Crash diets are not the way, they are not sustainable for most of us... Imagine doing the Atkins diet for years on end??!

The safe and sustainable weight loss is in the region of 1-2lb a week, more in the first few weeks due to the shock change.

The way to achieve that is to first understand carbs are good, you need them for energy and hormone balance, carbless nutrition results in bad moods and that's bad for everyone. You also need fats, but as a rule not fat you can see. Bacon rind is out, nuts are in.

The simple facts are its about calories, eat less than you need over a day, you'll loose weight, eat more and you'll gain.

First you need to workout your calorific requirement to maintain you're current weight, that's roughly 14 calories per lb of body weight. Next get yourself down to boots as they have body fat % measuring machines for about 70p a time.

To drop weight you want to have a 3500 calorie deficit over 7 days, that's 500 under your maintainence per day.

So how to get your calories? Aim for about 1.5g of protein per pound of lean weight (that's your weight minus all fat on you - hence why we went to boots to get the %). Each g of protein is 4 calories so workout how many calories that is. I aim for a 40:40:20 % split of protein, carb and fat and the next thing is fats, 1g fat is 9 calories so take half your protein calorie number and divide by 9, that's your grams of fat per day.
Lastly, there are 4 calories per 1g carb so divide your left over calorie requirement by 4 and see how close to the ideal ratio you are!

/end of waffle

I'm afraid I'm going to throw a spanner in the works here and disagree with the vast majority of this post.

To butcher a Gertrude Stein quote the notion that a "a calorie is a calorie is a calorie" to all evidence that I've seen is simply not true; it's this thinking that for my money has lead to the oft' mentioned 'obesity epidemic'. I see that this is the perceived wisdom, and the mainstream teaching from the majority of sources (I studied BSc Nutrition at university) however from much broader reading I find most teaching in the field is contradictory to fact.

I'm not going to take up the thread of another with pages of biochemistry waffle and debate as that is not fair (nor relevant) to the OP. Depending on your level of biochemical knowledge I'd suggest you pick up a copy of "The Diet Delusion" (also printed as "Good Calories - Bad Calories") by Gary Taubes if you fancy something hardcore, or something more digestible (excuse the pun)"The Obesity Epidemic" by Zoe Harcombe. These are research essays rather than "diets books".

The notion of 3500 kCal deficits and each macro-nutrient having xkcal load is ripped apart and thoroughly debunked in Harcombe's book - infact the concept that 1lb of fat equating to 3,500kcal has never been proved empirically; it stems from a 1918 diet book, with no further citation.

It might just drop some "truth bombs" on you and change your way of thinking, if it does, we'll happily welcome you to the "dark side".

Regards,
Andy

djp66 wrote: Andy in my experience, will power is the hardest thing and the boredom of checking what you're eating all the time.

I'm about 3 stone lighter than I was a few years ago, prompted by similar issues and I'd still like to loose another 1/2 stone but I have a bit of a plataeu.

I'll pledge to shed that 1/2 stone by summer just to keep you company :broon:

The one thing I refuse to do is join a gym - cold, souless places but I will get the bike out if it ever stopped snowing/raining.

So I guess it's salad for lunch for us next week at Silverstone then

Yep looks like salad, for lunch, might let the diet (healthy eating) slip on Sunday at the Green Man.

benham wrote:

Kameleon wrote: I'm a bit of a health, fitness and nutrition freak and have spent a lot of my time learning about it.

Firstly, get the idea of going on a diet out of your head, that insinuates you'll go back to your old way of eating at some point and that means you're going to get big again; this will result in you joining the large population of yo-yo dieters. Crash diets are not the way, they are not sustainable for most of us... Imagine doing the Atkins diet for years on end??!

The safe and sustainable weight loss is in the region of 1-2lb a week, more in the first few weeks due to the shock change.

The way to achieve that is to first understand carbs are good, you need them for energy and hormone balance, carbless nutrition results in bad moods and that's bad for everyone. You also need fats, but as a rule not fat you can see. Bacon rind is out, nuts are in.

The simple facts are its about calories, eat less than you need over a day, you'll loose weight, eat more and you'll gain.

First you need to workout your calorific requirement to maintain you're current weight, that's roughly 14 calories per lb of body weight. Next get yourself down to boots as they have body fat % measuring machines for about 70p a time.

To drop weight you want to have a 3500 calorie deficit over 7 days, that's 500 under your maintainence per day.

So how to get your calories? Aim for about 1.5g of protein per pound of lean weight (that's your weight minus all fat on you - hence why we went to boots to get the %). Each g of protein is 4 calories so workout how many calories that is. I aim for a 40:40:20 % split of protein, carb and fat and the next thing is fats, 1g fat is 9 calories so take half your protein calorie number and divide by 9, that's your grams of fat per day.
Lastly, there are 4 calories per 1g carb so divide your left over calorie requirement by 4 and see how close to the ideal ratio you are!

/end of waffle

I'm afraid I'm going to throw a spanner in the works here and disagree with the vast majority of this post.

To butcher a Gertrude Stein quote the notion that a "a calorie is a calorie is a calorie" to all evidence that I've seen is simply not true; it's this thinking that for my money has lead to the oft' mentioned 'obesity epidemic'. I see that this is the perceived wisdom, and the mainstream teaching from the majority of sources (I studied BSc Nutrition at university) however from much broader reading I find most teaching in the field is contradictory to fact.

I'm not going to take up the thread of another with pages of biochemistry waffle and debate as that is not fair (nor relevant) to the OP. Depending on your level of biochemical knowledge I'd suggest you pick up a copy of "The Diet Delusion" (also printed as "Good Calories - Bad Calories") by Gary Taubes if you fancy something hardcore, or something more digestible (excuse the pun)"The Obesity Epidemic" by Zoe Harcombe. These are research essays rather than "diets books".

The notion of 3500 kCal deficits and each macro-nutrient having xkcal load is ripped apart and thoroughly debunked in Harcombe's book - infact the concept that 1lb of fat equating to 3,500kcal has never been proved empirically; it stems from a 1918 diet book, with no further citation.

It might just drop some "truth bombs" on you and change your way of thinking, if it does, we'll happily welcome you to the "dark side".

Regards,
Andy

I'm always willing to learn and will read the material you suggest but when I decided I needed to loose weight and sort myself out, I could have gone on indefinitely reading theory and counter-theory but instead I took what I read and put it into practice, tweaking as I went on. I was 15 stone when I was 23, I got down to 12 stone through the above and then hit the gym and changed the macro nutrients to suit, at the risk of being a bit homo, this is me as of Wednesday, 13 stone 2lb.



My point is, don't over research as it'll do your head in, make changes to what you eat, whole foods, balanced meals and avoid saturated fat where possible and the sheer fact you've changed it up is a shock to your body that it needs to change itself.


If you want something enough, you'll get it.

cough...gay...cough

Paul you are looking buff :broon: