Weight loss, do I need additional exercise?
Discussion
Morning all,
I’ve gone from nearly 15 stone at the start of the year to 13 and a half stone. This is chiefly due to a new job where I walk 7-10 miles a day and do a bit of semi heavy lifting, and recently cutting out the crap I used to eat. Also the puppy gets an hour walk a day in the evenings which helps.
I feel a lot better and it has spurred me on to lose a further 2 stone and get to a healthy BMI by the end of the summer.
I’m only a short arse at 5’7 and I’m still classed as obese, which is depressing at 32. I’ve been under 12 stone as an adult before and believe it or not I still had a bit of podge. That I’m not so worried about, I’d just like to fit into a medium shirt and 32 inch waist jeans again! A recent health worry has made me determined to stick to a healthier lifestyle.
I now eat only 3 times a day, I do not snack on anything. Calorie intake roughly 1500-1600 a day.
To achieve my goal should I up this? I was thinking of a half hour jog/run 4 evenings a week, would that be overkill considering my already active day?
I’ve gone from nearly 15 stone at the start of the year to 13 and a half stone. This is chiefly due to a new job where I walk 7-10 miles a day and do a bit of semi heavy lifting, and recently cutting out the crap I used to eat. Also the puppy gets an hour walk a day in the evenings which helps.
I feel a lot better and it has spurred me on to lose a further 2 stone and get to a healthy BMI by the end of the summer.
I’m only a short arse at 5’7 and I’m still classed as obese, which is depressing at 32. I’ve been under 12 stone as an adult before and believe it or not I still had a bit of podge. That I’m not so worried about, I’d just like to fit into a medium shirt and 32 inch waist jeans again! A recent health worry has made me determined to stick to a healthier lifestyle.
I now eat only 3 times a day, I do not snack on anything. Calorie intake roughly 1500-1600 a day.
To achieve my goal should I up this? I was thinking of a half hour jog/run 4 evenings a week, would that be overkill considering my already active day?
No, I think it sounds like you are already quite active, so I'd see how you get on with sensible calories rather than going hammer and tongs with cardio to try and speed it up, especially if you've recently changed a few aspects of your lifestyle to try and get your fat down.
Don't forget it's fat you want off, not weight. Take into account measurements and what size clothes you wear more than just scale weight.
Don't forget it's fat you want off, not weight. Take into account measurements and what size clothes you wear more than just scale weight.
More exercise is never going to be an issue (unless you are making yourself ill).
3,500 calories is 1lb of fat, so you'll need a calorie defect of that to lose a pound a week (two a week is seen as healthy and sustainable).
I can't recommend some weight training as well enough. I've been doing it around a month now. Down to 40" trousers from 42" (which were tight!), bit of cardio (couch to 5k twice/three times a week). Weight has stayed the same to a degree, but body fat has gone down.
Need to find something you enjoy though. Took me a while to find what I enjoy.
Pop over to PH Losers as well, helps putting updates in there
.
3,500 calories is 1lb of fat, so you'll need a calorie defect of that to lose a pound a week (two a week is seen as healthy and sustainable).
I can't recommend some weight training as well enough. I've been doing it around a month now. Down to 40" trousers from 42" (which were tight!), bit of cardio (couch to 5k twice/three times a week). Weight has stayed the same to a degree, but body fat has gone down.
Need to find something you enjoy though. Took me a while to find what I enjoy.
Pop over to PH Losers as well, helps putting updates in there
. Phil. said:
Try cutting your carbs down to around 50g per day for a week and you will see an additional weight loss. Lots of information on the keto thread if you need advice on what to eat and how to balance protein and fat intakes.
While that will work - going Keto is a pretty massive lifestyle change!-> Diet for weight loss.
-> Exercise for fitness/health.
Too many people focus on the latter to achieve the former and soon find out that it doesn't work, unless you're spending half of your life doing high intensity cardio like some fitness freak, but that's not normal for the vast majority of people. Sorting out your diet will see you lose weight far quicker than a couple of hours down the gym on the spinner and rower each week but few people have the willpower to cut out the beer, pies, pizzas and cakes.
-> Exercise for fitness/health.
Too many people focus on the latter to achieve the former and soon find out that it doesn't work, unless you're spending half of your life doing high intensity cardio like some fitness freak, but that's not normal for the vast majority of people. Sorting out your diet will see you lose weight far quicker than a couple of hours down the gym on the spinner and rower each week but few people have the willpower to cut out the beer, pies, pizzas and cakes.
Phil. said:
Try cutting your carbs down to around 50g per day for a week and you will see an additional weight loss. Lots of information on the keto thread if you need advice on what to eat and how to balance protein and fat intakes.
Why suggest a trendy diet to someone who is already losing weight & doing well?Lemming Train said:
-> Diet for weight loss.
-> Exercise for fitness/health.
Too many people focus on the latter to achieve the former and soon find out that it doesn't work, unless you're spending half of your life doing high intensity cardio like some fitness freak, but that's not normal for the vast majority of people. Sorting out your diet will see you lose weight far quicker than a couple of hours down the gym on the spinner and rower each week but few people have the willpower to cut out the beer, pies, pizzas and cakes.
100% - spot on LT. -> Exercise for fitness/health.
Too many people focus on the latter to achieve the former and soon find out that it doesn't work, unless you're spending half of your life doing high intensity cardio like some fitness freak, but that's not normal for the vast majority of people. Sorting out your diet will see you lose weight far quicker than a couple of hours down the gym on the spinner and rower each week but few people have the willpower to cut out the beer, pies, pizzas and cakes.
I agree
I'm of the 'fitness freak' variety as you know from the PH Losers thread, 4-5 hours exercise every day but it really isn't for everyone. I am a cardio and weight training addict. Most folks just want to be moderately fit-ish and not overweight which is healthy.
Keto can be great too, but like my route, more a Lifestyle choice. Personally, I just manage my calorie intake vs calories out and sorta try for a higher protein balance and have gone from BMI 30 to 23 and find my 'struggle' now is to not drop any more weight, since I am fine as I am now fat and weight-wise and just want to keep improving my fitness and strength.
Coolbanana said:
Lemming Train said:
-> Diet for weight loss.
-> Exercise for fitness/health.
Too many people focus on the latter to achieve the former and soon find out that it doesn't work, unless you're spending half of your life doing high intensity cardio like some fitness freak, but that's not normal for the vast majority of people. Sorting out your diet will see you lose weight far quicker than a couple of hours down the gym on the spinner and rower each week but few people have the willpower to cut out the beer, pies, pizzas and cakes.
100% - spot on LT. -> Exercise for fitness/health.
Too many people focus on the latter to achieve the former and soon find out that it doesn't work, unless you're spending half of your life doing high intensity cardio like some fitness freak, but that's not normal for the vast majority of people. Sorting out your diet will see you lose weight far quicker than a couple of hours down the gym on the spinner and rower each week but few people have the willpower to cut out the beer, pies, pizzas and cakes.
I agree
I'm of the 'fitness freak' variety as you know from the PH Losers thread, 4-5 hours exercise every day but it really isn't for everyone. I am a cardio and weight training addict. Most folks just want to be moderately fit-ish and not overweight which is healthy.
Keto can be great too, but like my route, more a Lifestyle choice. Personally, I just manage my calorie intake vs calories out and sorta try for a higher protein balance and have gone from BMI 30 to 23 and find my 'struggle' now is to not drop any more weight, since I am fine as I am now fat and weight-wise and just want to keep improving my fitness and strength.
mcelliott said:
What are you doing that takes up so much time?
6km dog walk daily, gym for an hour then 2-3 hour cycling. Weekend, 4-5 hours cycling, no gym. One rest day which includes the dog walk and a hike along the coast. Kayaking and swimming come into the mix too during Summer/warmer weather - about 5 months worth of it, typically. I live in The Algarve, I am 50, semi-retired and spend most of my day outdoors enjoying the weather and where I live.
mcelliott said:
Just continue what you’re doing surly, maybe bang in some extra cardio if you want to accelerate the weight loss, no need for keto ether.
Exactly as above. Keep it simple. No need to introduce fad diets. You've lost a decent amount of weight in 4 months, if it continues you'll have reached your goal later this year.I've always found the harder I try to lose weight the more chance there is of failing. I could do with losing 2 stone, and could probably do just that in a couple of months if I cut out all the bad things like beer, chocloate, crisps, cake etc and went hard with the cardio, but I know I'd likely only last until the end of the week at best. Better to make smaller lifestyle changes, and keep them going.
You're getting results without really trying, and that's the key point, you're achieving it through a lifestyle change but not one that really causing you too much hardship, so you've a better chance of success. I'd let it get to the point where you plateau and begin maintaining a weight with your current regime, then if you feel you still need to lose more consider upping the exercise.
sparks_E46 said:
Morning all,
I’ve gone from nearly 15 stone at the start of the year to 13 and a half stone. This is chiefly due to a new job where I walk 7-10 miles a day and do a bit of semi heavy lifting, and recently cutting out the crap I used to eat. Also the puppy gets an hour walk a day in the evenings which helps.
I feel a lot better and it has spurred me on to lose a further 2 stone and get to a healthy BMI by the end of the summer.
I’m only a short arse at 5’7 and I’m still classed as obese, which is depressing at 32. I’ve been under 12 stone as an adult before and believe it or not I still had a bit of podge. That I’m not so worried about, I’d just like to fit into a medium shirt and 32 inch waist jeans again! A recent health worry has made me determined to stick to a healthier lifestyle.
I now eat only 3 times a day, I do not snack on anything. Calorie intake roughly 1500-1600 a day.
To achieve my goal should I up this? I was thinking of a half hour jog/run 4 evenings a week, would that be overkill considering my already active day?
The phrase "you lose weight in the kitchen" springs to mind.I’ve gone from nearly 15 stone at the start of the year to 13 and a half stone. This is chiefly due to a new job where I walk 7-10 miles a day and do a bit of semi heavy lifting, and recently cutting out the crap I used to eat. Also the puppy gets an hour walk a day in the evenings which helps.
I feel a lot better and it has spurred me on to lose a further 2 stone and get to a healthy BMI by the end of the summer.
I’m only a short arse at 5’7 and I’m still classed as obese, which is depressing at 32. I’ve been under 12 stone as an adult before and believe it or not I still had a bit of podge. That I’m not so worried about, I’d just like to fit into a medium shirt and 32 inch waist jeans again! A recent health worry has made me determined to stick to a healthier lifestyle.
I now eat only 3 times a day, I do not snack on anything. Calorie intake roughly 1500-1600 a day.
To achieve my goal should I up this? I was thinking of a half hour jog/run 4 evenings a week, would that be overkill considering my already active day?
You might like the try restricting your eating window a bit, maybe to between 4 and 8 hours per day, for a couple of days a week. The resulting micro-fasting has been very effective in stripping my weight down (I avoid eating stuff from 6pm to midday, Sunday thru Wednesday - so really only knocking breakfast and evening snacks on the head). But do keep your calorie count up otherwise your BMR may drop making it tougher to achieve a calorie deficit. Good luck
Anthony Micallef said:
As most people have said just keep going and avoid the fad diets. Reducing carbs is just reducing you calorie intake, that's all Keto does. I wouldn't try Keto unless your an epileptic!
I think you should perhaps find some better sources if that's what you believe.
Lemming Train said:
-> Diet for weight loss.
-> Exercise for fitness/health.
Too many people focus on the latter to achieve the former and soon find out that it doesn't work, unless you're spending half of your life doing high intensity cardio like some fitness freak, but that's not normal for the vast majority of people. Sorting out your diet will see you lose weight far quicker than a couple of hours down the gym on the spinner and rower each week but few people have the willpower to cut out the beer, pies, pizzas and cakes.
Agreed. Exercise should be the, erm, icing on the cake.-> Exercise for fitness/health.
Too many people focus on the latter to achieve the former and soon find out that it doesn't work, unless you're spending half of your life doing high intensity cardio like some fitness freak, but that's not normal for the vast majority of people. Sorting out your diet will see you lose weight far quicker than a couple of hours down the gym on the spinner and rower each week but few people have the willpower to cut out the beer, pies, pizzas and cakes.
As others have said, exercise isn't great for weight loss - you need to get a lot of it, and it makes you hungry so you *will* eat the calories back. It is good for your health, but you are getting enough for that purpose.
If you want to lose body fat, you do this by burning it. There are other things you can do to encourage this:
Not eating carbohydrates is one way - that's "Keto" - putting your body in permanent ketosis. It's very effective, and very healthy. It is quite a lifestyle change to do it properly though. No booze, sugar, bread, pasta, etc.
Another option is to intermediate fast, called "IF" - go hungry longer. You say you only eat three times a day. Why not two? Skip breakfast. You can force the body to burn it's own fat for 16 hours a day if you only eat between 12pm and 8pm. Eat the same number of calories.
If you want to lose body fat, you do this by burning it. There are other things you can do to encourage this:
Not eating carbohydrates is one way - that's "Keto" - putting your body in permanent ketosis. It's very effective, and very healthy. It is quite a lifestyle change to do it properly though. No booze, sugar, bread, pasta, etc.
Another option is to intermediate fast, called "IF" - go hungry longer. You say you only eat three times a day. Why not two? Skip breakfast. You can force the body to burn it's own fat for 16 hours a day if you only eat between 12pm and 8pm. Eat the same number of calories.
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