Diets - what works for you?
Discussion
In the words of Donna Summer "This time I know its for real" 
Hi folks
After several half-hearted attempts I’ve decided I need to lose some weight. Lots of reasons but, if Im honest, the main ones are vanity and the desire to see my kids grow up. This time its for real and its going to be permanent.
Reason for this post is I’d like to know how other PHers have dealt with it, and to get some hints and tips. Hopefully the more hints and tips I get the more chance I have of finding something that works for me
My main gym sport has been free weights. The problem is that although Ive got big arms and shoulders I have developed a very bulky/fat physique. (Think Mr T gone to seed). I don’t do a lot of cardio and that isn’t going to help my heart is it?
Its 2 weeks since Ramadan and overall Ive lost a stone (over 6 weeks). But this has happened in the past and Im determined to kep going downwards rather than yo-yo’ing. So some of the questions are
How do you keep yourself motivated
What cardio exercise do you recommend/how long for/how often
Can I still do free weights?
Are there any foods I can eat loads of?
Whats the best snack food?
All info appreciated
Hi folks
After several half-hearted attempts I’ve decided I need to lose some weight. Lots of reasons but, if Im honest, the main ones are vanity and the desire to see my kids grow up. This time its for real and its going to be permanent.
Reason for this post is I’d like to know how other PHers have dealt with it, and to get some hints and tips. Hopefully the more hints and tips I get the more chance I have of finding something that works for me
My main gym sport has been free weights. The problem is that although Ive got big arms and shoulders I have developed a very bulky/fat physique. (Think Mr T gone to seed). I don’t do a lot of cardio and that isn’t going to help my heart is it?
Its 2 weeks since Ramadan and overall Ive lost a stone (over 6 weeks). But this has happened in the past and Im determined to kep going downwards rather than yo-yo’ing. So some of the questions are
How do you keep yourself motivated
What cardio exercise do you recommend/how long for/how often
Can I still do free weights?
Are there any foods I can eat loads of?
Whats the best snack food?
All info appreciated
Countdown said:
How do you keep yourself motivated
Look in the mirror. Ask yourself two things1 Do you think you look okay? If not, then you probably don't*
2 if you were your wife, would you want to f
k that?Countdown said:
What cardio exercise do you recommend/how long for/how often
I play futsal once a week and cycle to work (13 miles a day), then I swim 1 mile twice a week. I do free weights 3 times a week. Cardio is easier to do if a) you need to do it (ie getting to work) or b) if you enjoy doing it
So i'd say do what you can?
Countdown said:
Can I still do free weights?
Definately, it's a good way of burning any excess calories, maybe do more reps rather than increase weight if you don't want to get bigger. Countdown said:
Are there any foods I can eat loads of?
Lean meats (chicken/turkey/venison) fish, veg, fruit. You can eat loads of anything if you're burning it off, but eating loads of Big Macs is still clearly not a healthy option.Countdown said:
Whats the best snack food?
Nuts? Not peanuts. Pistachios, Walnuts, Macadamia, Almonds. I always keep a pot on my desk at work to snack on, together with a pot of blueberries.
Good luck.
You'll have some more technical answers soon no doubt, ordinary chap is good at this sort of thing.
. * if you're annorexic, then this is irrelevant.
Good answers above.
You've realised yoyo dieting is what normal dieting is about which is good to hear. What you need is a change of lifestyle ie what you eat and how you live. In other words, look at the food you eat and understand why it makes you fat... do research into the GI diet (glycaemic index) - it's an eating choice that you can maintain for life and doesn't require you to pay for over-priced foods. The bottom line is that if you choose the right foods, you will feel full for longer which leads to less snacking. Also, try drinking a cup of water before each meal. You will tend to eat less as you will feel full sooner.
Fitness... rather than joining a gym and just running 20 miles a day for the first two weeks then giving up, try taking up a sport you're interested in (perhaps with your partner) such as tennis or a martial art. When you start talking to other better participants, you will want to practice/train more. Side-effect is you burn more fat! You could also try a class at your local council-run leisure centre (£5-£6 a session).
The mirror idea is also good. I hate seeing fat when I bend forwards to put on a sock if I'm not wearing a top. That's what got me into regular fitness training and healthy eating in the first place - I noticed fat when I bent forwards... so I don't know how someone could end up being a couple of stones overweight or worse (well, I do know but you know what I mean).
Another idea: buy a recumbent exercise bicycle for the home. If you have a tablet computer, you have no excuses - sit on the cycle, pedalling away for 2 hours while surfing the web.
But as one PHer said, it's easier to not eat 500kcals than to burn it off. In other words, eat less, move more.
You've realised yoyo dieting is what normal dieting is about which is good to hear. What you need is a change of lifestyle ie what you eat and how you live. In other words, look at the food you eat and understand why it makes you fat... do research into the GI diet (glycaemic index) - it's an eating choice that you can maintain for life and doesn't require you to pay for over-priced foods. The bottom line is that if you choose the right foods, you will feel full for longer which leads to less snacking. Also, try drinking a cup of water before each meal. You will tend to eat less as you will feel full sooner.
Fitness... rather than joining a gym and just running 20 miles a day for the first two weeks then giving up, try taking up a sport you're interested in (perhaps with your partner) such as tennis or a martial art. When you start talking to other better participants, you will want to practice/train more. Side-effect is you burn more fat! You could also try a class at your local council-run leisure centre (£5-£6 a session).
The mirror idea is also good. I hate seeing fat when I bend forwards to put on a sock if I'm not wearing a top. That's what got me into regular fitness training and healthy eating in the first place - I noticed fat when I bent forwards... so I don't know how someone could end up being a couple of stones overweight or worse (well, I do know but you know what I mean).
Another idea: buy a recumbent exercise bicycle for the home. If you have a tablet computer, you have no excuses - sit on the cycle, pedalling away for 2 hours while surfing the web.
But as one PHer said, it's easier to not eat 500kcals than to burn it off. In other words, eat less, move more.
Edited by RemainAllHoof on Friday 9th September 12:16
Cheers folks - exactly what I was looking for. this is my exercise at the moment
20 minutes Cross trainer
4 x 20 ab crunches
3 x 15 bicep curls
3 x 15 Upright row
4 x 24 Leg Press
3 x 15 lat pulldown
3 x 15 Chest press
3 x 20 leg extension
3 x 15 Shoulder press
3 x 15 Chest fly
3 x 20 leg curls
3 x 15 Tricep curls
3 x 20 seated rows
the above normally takes 1hr 30 minutes (depending on ogling time) usually twice a week.
Any suggestions welcomed (but the ogling stays )
20 minutes Cross trainer
4 x 20 ab crunches
3 x 15 bicep curls
3 x 15 Upright row
4 x 24 Leg Press
3 x 15 lat pulldown
3 x 15 Chest press
3 x 20 leg extension
3 x 15 Shoulder press
3 x 15 Chest fly
3 x 20 leg curls
3 x 15 Tricep curls
3 x 20 seated rows
the above normally takes 1hr 30 minutes (depending on ogling time) usually twice a week.
Any suggestions welcomed (but the ogling stays
) Countdown said:
Cheers folks - exactly what I was looking for. this is my exercise at the moment
20 minutes Cross trainer
4 x 20 ab crunches
3 x 15 bicep curls
3 x 15 Upright row
4 x 24 Leg Press
3 x 15 lat pulldown
3 x 15 Chest press
3 x 20 leg extension
3 x 15 Shoulder press
3 x 15 Chest fly
3 x 20 leg curls
3 x 15 Tricep curls
3 x 20 seated rows
the above normally takes 1hr 30 minutes (depending on ogling time) usually twice a week.
Any suggestions welcomed (but the ogling stays )
Well, do more cardio work as that burns the calories more. Building muscle is good because it uses calories when you're just lazying about, of course.20 minutes Cross trainer
4 x 20 ab crunches
3 x 15 bicep curls
3 x 15 Upright row
4 x 24 Leg Press
3 x 15 lat pulldown
3 x 15 Chest press
3 x 20 leg extension
3 x 15 Shoulder press
3 x 15 Chest fly
3 x 20 leg curls
3 x 15 Tricep curls
3 x 20 seated rows
the above normally takes 1hr 30 minutes (depending on ogling time) usually twice a week.
Any suggestions welcomed (but the ogling stays
) I would wait for the others who are big into weight work to reply. They seem to actually do less weight exercises, though, and I hear compound exercises are better.
1500-1700 calories a day, exercise for an hour 3 times a week and not snacking on anything that isn't fruit works for me. Also try to walk 1-2 miles a day. At the pub I have Larger Shandy and I don't drink any fizzy soda drinks like Coke. In a roast dinner I have 2 Potatoes instead of 3 etc. I eat 3 times a day the 6 time a day thing doesn't work for me. Never eat past 8pm.
I'm fairly similar to Sparks in calories. I stick to 1500 a day at the moment while I try to lose weight (lost 2 stone so far).
I found the best thing I did was remove alcohol and sugar completely, and too many carbs in the evening. Now I'm down to 11.5 stone, I can actually notice when I'm getting fuller throughout the day, as my body gets noticeably more bloated!
ETA: There is unfortunately no one universal fit for everyone though, so you'll have to find what works for you. For example, Sparks above can't do more than 3 meals, whereas I prefer 5-6 'meals' since it suits my eating habits. Also, I eat a lot of Ryvita. Dry. I'm sure there's not many people who would do that!
I found the best thing I did was remove alcohol and sugar completely, and too many carbs in the evening. Now I'm down to 11.5 stone, I can actually notice when I'm getting fuller throughout the day, as my body gets noticeably more bloated!
ETA: There is unfortunately no one universal fit for everyone though, so you'll have to find what works for you. For example, Sparks above can't do more than 3 meals, whereas I prefer 5-6 'meals' since it suits my eating habits. Also, I eat a lot of Ryvita. Dry. I'm sure there's not many people who would do that!
Edited by Pulse on Saturday 10th September 09:56
sparks_E39 said:
1500-1700 calories a day, exercise for an hour 3 times a week and not snacking on anything that isn't fruit works for me. Also try to walk 1-2 miles a day. At the pub I have Larger Shandy and I don't drink any fizzy soda drinks like Coke. In a roast dinner I have 2 Potatoes instead of 3 etc. I eat 3 times a day the 6 time a day thing doesn't work for me. Never eat past 8pm.
Really struggling to get below 2200KCal per day at the moment. Dont mind walking but its finding the time thats the problem. Im increasing my fruit intake and trying to cut out crisps and chocolate fully. And eating pattern wise itsLight breakfast
Light lunch
Medium evening meal.
The problem is snacking after 8 as I unwind
0a said:
Remove beer and bread from your diet, and start running proper distances (work up to say 3 x 5 miles a week). Works for me!
Beer is not a problem insh'allah 
.Bread is a majot problem. I have toast in the morning & sandwiches at lunch and, looking at the calories, I dont think Im getting VFM.
Ive tried switching to Alpen but I prefer a hot brekkie on cold winter mornings.
Y282 said:
Wei yourself once a day, preferably after a big mid morning poo. Dont obsess about it, but it can help you dial in whether youre eating too much or too little on a daily basis.
Works for me.
Weight seems to fluctuate even after Ive had several "good" days which is a bit demotivating.Works for me.
OTOH I have to admit, even after just 10 days I'm noticing the changes. e.g.
sleeping through the night
not feeling as listless
clothes feeling a little loser
perpetually randy (oh wait...that hasn't changed
)Breakfast.
2 slices bacon, 1 slice square steak sausage and 1 fried or scrambled egg.
Lunch.
Cold meat and mixed salad with a dollop of full fat mayo and some pickles if you like.
Dinner.
As much meat (steak, chicken, pork etc.) as you like with cauliflower and or broccoli with a cheese sauce made from creme fraiche and grated cheese. OR Fish steamed instead of meat.
Drinks. As much Pepsi Max or any sugar free drinks as you can consume or water if you prefer.
You will lose weight and never go hungry but you CANNOT cheat and eat carbs or drink alcohol,
2 slices bacon, 1 slice square steak sausage and 1 fried or scrambled egg.
Lunch.
Cold meat and mixed salad with a dollop of full fat mayo and some pickles if you like.
Dinner.
As much meat (steak, chicken, pork etc.) as you like with cauliflower and or broccoli with a cheese sauce made from creme fraiche and grated cheese. OR Fish steamed instead of meat.
Drinks. As much Pepsi Max or any sugar free drinks as you can consume or water if you prefer.
You will lose weight and never go hungry but you CANNOT cheat and eat carbs or drink alcohol,
Dukan is the only diet that works for me as you don't feel hungry on it. You can go onto the website http://www.dukandiet.co.uk/and put in your stats and it will tell you how many days you have to attack, cruise and consolidate for.
Bottom line is no carbs until you are consolidating and then introduce them gradually.
My diet is:
Yogurt with the added bran for breakfast, (You could have a cooked brekkie if you wanted to.) packet of ham or chilli chicken for lunch, then steak, chicken and prawns for dinner, alone if it's a protein only day or with salad / veg if not, but you can eat as much as you like.
I've tried calorie counting, weightwatchers and being sensible, but Dukan is the only one for me that shifts the pounds. I also go to the gym 3-5 times a week.
Bottom line is no carbs until you are consolidating and then introduce them gradually.
My diet is:
Yogurt with the added bran for breakfast, (You could have a cooked brekkie if you wanted to.) packet of ham or chilli chicken for lunch, then steak, chicken and prawns for dinner, alone if it's a protein only day or with salad / veg if not, but you can eat as much as you like.
I've tried calorie counting, weightwatchers and being sensible, but Dukan is the only one for me that shifts the pounds. I also go to the gym 3-5 times a week.
My weight's bounced around for about a decade now.
The ONLY thing that can work, has worked, will ever work in the long term is a fundamental change in how you eat and how you think about eating - a permanent change in what choices you make on a day-to-day and meal-to-meal basis. Any diet that works only ever works because it causes a reduction in the overall calories you take in.
If it's possible, sport/exercise is great for improving physical fitness (cardiovascular etc) but it isn't worth much unless it can also become part of a permanent change in how you do things.
More fibre, more water, more fresh veggies, less things with loadsa fat in (it's likely unless you have a serious beefburger habit that a large part of things getting under control will just be learning to have smaller portions rather than cutting anything out completely).
Now I just have to get on with it myself - I really want to see my BMI back in the green by next spring (as I'm not mobile at all I KNOW it's all lard, not muscle)...
The ONLY thing that can work, has worked, will ever work in the long term is a fundamental change in how you eat and how you think about eating - a permanent change in what choices you make on a day-to-day and meal-to-meal basis. Any diet that works only ever works because it causes a reduction in the overall calories you take in.
If it's possible, sport/exercise is great for improving physical fitness (cardiovascular etc) but it isn't worth much unless it can also become part of a permanent change in how you do things.
More fibre, more water, more fresh veggies, less things with loadsa fat in (it's likely unless you have a serious beefburger habit that a large part of things getting under control will just be learning to have smaller portions rather than cutting anything out completely).
Now I just have to get on with it myself - I really want to see my BMI back in the green by next spring (as I'm not mobile at all I KNOW it's all lard, not muscle)...
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