Weight loss help
Discussion
Im trying to lose around a stone in weight. Im 6 ft tall and am quite active, i try to get out walking/cycling 3 times a week and do some weights in between. Ive got what id call an athletic shape basically not a massive belly or excessive weight around torso, im 40 years of age.
I started out at 16st 7lbs in april and started to cut out my bread and biscuit intake which was my downfall, i dropped to 16st within a few weeks. I use the my fitness pal app and this suggests i stick to 1800 calories a day, ive done this for 2 months but seem to be stuck on 16st.
I try to stick to healthier options for meals such as porridge for breakfast and healthier pittas or sandwiches for lunch but am wondering am i taking in enough calories?
I dont drink much either so just wondered if maybe my metabolism had slowed thats why the weight loss has slowed down?
Any tips would be great.
I started out at 16st 7lbs in april and started to cut out my bread and biscuit intake which was my downfall, i dropped to 16st within a few weeks. I use the my fitness pal app and this suggests i stick to 1800 calories a day, ive done this for 2 months but seem to be stuck on 16st.
I try to stick to healthier options for meals such as porridge for breakfast and healthier pittas or sandwiches for lunch but am wondering am i taking in enough calories?
I dont drink much either so just wondered if maybe my metabolism had slowed thats why the weight loss has slowed down?
Any tips would be great.
Edited by ch427 on Wednesday 14th August 09:21
As you've likely seen from the similar threads on this topic, there are a million ways to achieve your goal. You just need to find something that works for you.
I and a number of my friends have seen great success following a Paleo dietary plan. Cutting out all grain and potatoes and relying on veg for our carbs. Personally I've gone from 15.5st @ 5'9" down to exactly 12st in just over 4 months. I also cut out the booze too, which takes some of the credit. I'm averaging about 1800 calories a day from a diet that consists predominantly of meat, veg, limited fruit (most is too sugary) and good fats in the form of seeds and nuts as snacks. Other friends have seen 3-4 lbs a week loss using similar methods.
By looking at your diet, I would suggest that the carbs in your breakfast and lunch could certainly be swapped out for non-carb alternatives (scrambled egg and bacon/smoked salmon for breakfast and salad and grilled meat for lunch?) and I think that would make a big impact.
But, it has to be something that fits for you - you may crave carbs too much to cut them out as drastically as I have (I'm not great with Gluten anyway, so wasn't too much of an ordeal and I really dont crave them anymore and am enjoying tasting veggies more now).
Anyways - thats my 2p. Others will either agree or disagree as this is such a varied and polarising topic.
I and a number of my friends have seen great success following a Paleo dietary plan. Cutting out all grain and potatoes and relying on veg for our carbs. Personally I've gone from 15.5st @ 5'9" down to exactly 12st in just over 4 months. I also cut out the booze too, which takes some of the credit. I'm averaging about 1800 calories a day from a diet that consists predominantly of meat, veg, limited fruit (most is too sugary) and good fats in the form of seeds and nuts as snacks. Other friends have seen 3-4 lbs a week loss using similar methods.
By looking at your diet, I would suggest that the carbs in your breakfast and lunch could certainly be swapped out for non-carb alternatives (scrambled egg and bacon/smoked salmon for breakfast and salad and grilled meat for lunch?) and I think that would make a big impact.
But, it has to be something that fits for you - you may crave carbs too much to cut them out as drastically as I have (I'm not great with Gluten anyway, so wasn't too much of an ordeal and I really dont crave them anymore and am enjoying tasting veggies more now).
Anyways - thats my 2p. Others will either agree or disagree as this is such a varied and polarising topic.
Um. Sorry, can't resist.
You attribute your weight loss to the paleo diet but you've also cut out alcohol and only eat 1800 calories? You could eat cakes and pasties, cutting out meat, only eat 1800 calories and still get similar results.
Let's test paleo: eat 3000 cals a day and see which way things go.
You attribute your weight loss to the paleo diet but you've also cut out alcohol and only eat 1800 calories? You could eat cakes and pasties, cutting out meat, only eat 1800 calories and still get similar results.
Let's test paleo: eat 3000 cals a day and see which way things go.
Hoofy said:
Um. Sorry, can't resist.
You attribute your weight loss to the paleo diet but you've also cut out alcohol and only eat 1800 calories? You could eat cakes and pasties, cutting out meat, only eat 1800 calories and still get similar results.
Let's test paleo: eat 3000 cals a day and see which way things go.
Hence my disclaimer that there are a million ways of achieving the same result and that this happens to be the way that it has worked for me (and a few friends). You attribute your weight loss to the paleo diet but you've also cut out alcohol and only eat 1800 calories? You could eat cakes and pasties, cutting out meat, only eat 1800 calories and still get similar results.
Let's test paleo: eat 3000 cals a day and see which way things go.
The rationale behind the paleo diet hit a spot for me. I understand it, the logic of why it works and gave it a go as it would fit in nicely to my life. Low and behold, with little to no exercise the weight fell off. This was after reaching a similar plateau as the OP on a standard, 1800 calorie a day diet. So for me - it works and that is enough.
There seems to be a joy in this place of saying "my way is the only way" and if anyone suggests something different, then it gets shot down as complete tosh...
The OP asked for tips and suggestions, which I gave having gone through my "transformation" recently.
skibum said:
Hoofy said:
Um. Sorry, can't resist.
You attribute your weight loss to the paleo diet but you've also cut out alcohol and only eat 1800 calories? You could eat cakes and pasties, cutting out meat, only eat 1800 calories and still get similar results.
Let's test paleo: eat 3000 cals a day and see which way things go.
Hence my disclaimer that there are a million ways of achieving the same result and that this happens to be the way that it has worked for me (and a few friends). You attribute your weight loss to the paleo diet but you've also cut out alcohol and only eat 1800 calories? You could eat cakes and pasties, cutting out meat, only eat 1800 calories and still get similar results.
Let's test paleo: eat 3000 cals a day and see which way things go.
The rationale behind the paleo diet hit a spot for me. I understand it, the logic of why it works and gave it a go as it would fit in nicely to my life. Low and behold, with little to no exercise the weight fell off. This was after reaching a similar plateau as the OP on a standard, 1800 calorie a day diet. So for me - it works and that is enough.
There seems to be a joy in this place of saying "my way is the only way" and if anyone suggests something different, then it gets shot down as complete tosh...
The OP asked for tips and suggestions, which I gave having gone through my "transformation" recently.
But you cant also rule out that it had a benefit....
What I said is that I followed the Paleo dietary plan and that I cut out booze and limited to 1800 calories a day and that I achieved results. I did not say that I just followed the plan and that was everything.... Likewise, just cutting out booze and not doing a calorie deficit would also not be accurate.
I know that my results were from the combination. The unknown factor is if the Paleo diet had an effect of speeding up the weight loss that the calorie deficit and lack of booze would have achieved on their own, if I had continued to eat a carb heavy diet.
What I said is that I followed the Paleo dietary plan and that I cut out booze and limited to 1800 calories a day and that I achieved results. I did not say that I just followed the plan and that was everything.... Likewise, just cutting out booze and not doing a calorie deficit would also not be accurate.
I know that my results were from the combination. The unknown factor is if the Paleo diet had an effect of speeding up the weight loss that the calorie deficit and lack of booze would have achieved on their own, if I had continued to eat a carb heavy diet.
skibum said:
But you cant also rule out that it had a benefit....
What I said is that I followed the Paleo dietary plan and that I cut out booze and limited to 1800 calories a day and that I achieved results. I did not say that I just followed the plan and that was everything.... Likewise, just cutting out booze and not doing a calorie deficit would also not be accurate.
I know that my results were from the combination. The unknown factor is if the Paleo diet had an effect of speeding up the weight loss that the calorie deficit and lack of booze would have achieved on their own, if I had continued to eat a carb heavy diet.
Indeed. It sounded like you swore by paleo. But overall, that's what I'd love to know tbh. What I said is that I followed the Paleo dietary plan and that I cut out booze and limited to 1800 calories a day and that I achieved results. I did not say that I just followed the plan and that was everything.... Likewise, just cutting out booze and not doing a calorie deficit would also not be accurate.
I know that my results were from the combination. The unknown factor is if the Paleo diet had an effect of speeding up the weight loss that the calorie deficit and lack of booze would have achieved on their own, if I had continued to eat a carb heavy diet.
My current thinking is about what people can do long term that is something they can stick to and ensures they don't put on weight. Calorie counting and restricting is a short to medium term measure - I can't see someone diarising food for their entire life unless they have nothing else to do apart from eat and sleep. It really only suits the lifestyle of a singleton. Simply looking at calorie contents like most women do is just avoiding food and doesn't result in weight loss otherwise the permadieters wouldn't have to keep doing it.
Paleo could be an answer (because then you could enjoy the occasional party). IF is another because, again, you can enjoy parties. IIFYM is another form of counting so can be ruled out. Eating "healthily" isn't enough as I know plenty of overweight healthy people. Going vegetarian? I've met enough overweight vegetarians.
As for exercise, HIIT is not a longterm answer - can you imagine doing proper HIIT at the age of 70? Even LISS eg running is not ideal for most people - who has time to go for an hour's run every day?
My current system involves carb/calorie cycling and a full range of different types of exercise - which isn't really a long term solution but suits my particular lifestyle. I'll keep doing it until my personal situation changes but that's the issue - I see plenty of formerly fit individuals for whom life got in the way and they just bloated.
Anyone out there willing to go full paleo but not restrict their eating quantities?
Edit: TBH I don't know why I give a s
t but I do find it interesting.Edited by Hoofy on Wednesday 14th August 11:51
I think that is the key - finding something that becomes low maintainance and everyday. At first I did count calories on MFP. But over the last few weeks not really as much, as I have gotten into a routine and can now eyeball/judge when I have a low or high day and over the course of a week it tends to balance out.
I also see my approach as being entirely flexible. I follow the guidelines, but am not restricted by them. Friends often say "that's rubbish that you can't eat that!". To which my response is always "I can eat anything I want, but at the moment I'm choosing not to". If I fancy it, I'll have some carbs. But I am now better educated on the possible effects and look at food a bit differently. Hopefully with a positive outlook. Trying to see what goodness I can get from healthy foods and trying to look through the marketing and brainwashing of junk food and seeing it for what it really is. Bland food that is kicked up with additives and flavourings.
Same goes with exercise. I started with HIIT and that was such a bind and left me drastically fatigued (I was likely not eating back the calories I burned during the exercise so was on an extremely high calorie deficit - but this was before I really knew what I was doing). Over the past couple of months I really have done no exercise at all other then daily walk to the station. I know that to achieve the tone I want (having now lost the weight/fat), I need to do some heavy lifting and low impact cardio that fits my likes (cycling most likely). But, as with the food, I don't feel a hostage to it as I have continued to lose weight without the exercise and feel that my dietary changes can maintain what I need and that the exercise can enhance things if I want to.
I've gone through a massive learning curve since first stumbling on this part of PH with original plans of HIIT and diet chef meals! It is an eye opener in terms of the options available and the contrasting information that is out there. I liken it to a journey from Lands End to John O'Groats. There are a number of ways to get there, and you can travel at any speed from 30mph to 70mph. You've just got to decide which ones you want and plot out your route. If you want to average 70mph over the journey you'll get there quicker, but suffer from low mpg and higher chance of getting knicked for speeding. Equivalent would be too low calorie and too much exercise - the calorie deficit will be huge and you will see weight loss, but it is not sustainable and you will crash. Likewise, travel at 30mph and the journey will take forever and you may never see yourself reaching that goal.
Edit to add - apologies for thread hijack OP. But hopefully some relevant food for thought (pun intended...)
I also see my approach as being entirely flexible. I follow the guidelines, but am not restricted by them. Friends often say "that's rubbish that you can't eat that!". To which my response is always "I can eat anything I want, but at the moment I'm choosing not to". If I fancy it, I'll have some carbs. But I am now better educated on the possible effects and look at food a bit differently. Hopefully with a positive outlook. Trying to see what goodness I can get from healthy foods and trying to look through the marketing and brainwashing of junk food and seeing it for what it really is. Bland food that is kicked up with additives and flavourings.
Same goes with exercise. I started with HIIT and that was such a bind and left me drastically fatigued (I was likely not eating back the calories I burned during the exercise so was on an extremely high calorie deficit - but this was before I really knew what I was doing). Over the past couple of months I really have done no exercise at all other then daily walk to the station. I know that to achieve the tone I want (having now lost the weight/fat), I need to do some heavy lifting and low impact cardio that fits my likes (cycling most likely). But, as with the food, I don't feel a hostage to it as I have continued to lose weight without the exercise and feel that my dietary changes can maintain what I need and that the exercise can enhance things if I want to.
I've gone through a massive learning curve since first stumbling on this part of PH with original plans of HIIT and diet chef meals! It is an eye opener in terms of the options available and the contrasting information that is out there. I liken it to a journey from Lands End to John O'Groats. There are a number of ways to get there, and you can travel at any speed from 30mph to 70mph. You've just got to decide which ones you want and plot out your route. If you want to average 70mph over the journey you'll get there quicker, but suffer from low mpg and higher chance of getting knicked for speeding. Equivalent would be too low calorie and too much exercise - the calorie deficit will be huge and you will see weight loss, but it is not sustainable and you will crash. Likewise, travel at 30mph and the journey will take forever and you may never see yourself reaching that goal.
Edit to add - apologies for thread hijack OP. But hopefully some relevant food for thought (pun intended...)
Edited by skibum on Wednesday 14th August 12:33
It sounds like we've done similar things. I was doing a lot of HIIT and eating about 1700kcals (of anything) a day. It worked in the weight loss sense but that's all.
My current goal is about improving my physique so I tend to focus more on protein and keeping my cals between a certain range. The danger is that without monitoring, I won't know if I'm getting enough protein in (aiming for 140g a day). It's far too easy to nibble on meat and undereat (which will lead to its own set of medical problems). If I cut out carbs altogether, I'd probably eat about 1300kcals a day which is not good. It takes a reasonable amount of planning to ensure I'm eating in the 2200 to 2600 range to build muscle without putting on fat.
In terms of exercise, I lift heavy 2-3 times a week (depending on work/life) but the real fat burner at the moment is tennis. However, I don't see tennis as a long term strategy for keeping fat at bay simply because as I get older, my intensity will drop (right now, I'm sprinting across the court no problems, burning maybe 1000 kcals a match) and so my calorie burn will drop (and then there's the time issue - a match can take 2+ hours). Lifting is certainly possible into my 80s (seen enough examples of strong pensioners).
As for the OPer, well, it's clear that making the right food choices can help, going easy on the carbs, for instance; and regular exercise is useful but only to speed up the fat burning. But ultimately, you need to eat less food.
My current goal is about improving my physique so I tend to focus more on protein and keeping my cals between a certain range. The danger is that without monitoring, I won't know if I'm getting enough protein in (aiming for 140g a day). It's far too easy to nibble on meat and undereat (which will lead to its own set of medical problems). If I cut out carbs altogether, I'd probably eat about 1300kcals a day which is not good. It takes a reasonable amount of planning to ensure I'm eating in the 2200 to 2600 range to build muscle without putting on fat.
In terms of exercise, I lift heavy 2-3 times a week (depending on work/life) but the real fat burner at the moment is tennis. However, I don't see tennis as a long term strategy for keeping fat at bay simply because as I get older, my intensity will drop (right now, I'm sprinting across the court no problems, burning maybe 1000 kcals a match) and so my calorie burn will drop (and then there's the time issue - a match can take 2+ hours). Lifting is certainly possible into my 80s (seen enough examples of strong pensioners).
As for the OPer, well, it's clear that making the right food choices can help, going easy on the carbs, for instance; and regular exercise is useful but only to speed up the fat burning. But ultimately, you need to eat less food.
Exactly!
If for example you usually have large portion of pasta and small dollop of sauce - half the pasta and double the sauce (and add veg too, can never have enough veg!). Psychologically you are still eating your usual portion size, but the calorie and macro-nutrient balance will be much better for you.
If for example you usually have large portion of pasta and small dollop of sauce - half the pasta and double the sauce (and add veg too, can never have enough veg!). Psychologically you are still eating your usual portion size, but the calorie and macro-nutrient balance will be much better for you.
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