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Need advice about a diet good for me.
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I am hoping that a someone can put me in the right direction.
A few years a go I had a very bad accident and put quite a few pounds ok stones lol on. I original over 20 stone but have managed to get down to 16 1/2. I have managed this by doing twenty mins of Hiit bands workout three times a week. But now I have hit a brick wall and not lost any for ages. I am wondering if I am eating to much. I was looking at carb recycling but don't know much about it so really would appreciate any advice. |
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My biggest impact was to have a bottle of water near me at all times and to limit my portion sizes.
The water stops me from drinking things like cans of , and actually films me up more.
The portion control, is simply putting a bit less on my plate and not going back for seconds or clearing up my kids food (I hate waste).
Oh, I also avoid the cake tables at work. |
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By *ancer36Woman
over a year ago
Stirling |
Portion control...divide your plate, half should be made up of veg/salad/beans or pulses, 1/4 for protein element, 1/4 for carbs. Try to cut out ready made meals/carbonated drinks and limit dairy products.
Use an app such as my fitness pal to record what you are eating per day and the calories you are burning via exercise, aim to burn more than you intake - a calorie deficit of around 500 cals per day is an effective and healthy and sustainable way to loss weight. The NHS offer a free 12wk diet plan that calculates your bmi etc and is easy to follow, you can download from there website.
Try and get at least 30/60 mins of activity in per daytime you can or at least 3 times a week - anything from walking/running to a fitness class or gym session
Drink 2ltrs of water per day
I’m diabetic and use an app called carbs & cals that shows you pictures of different portion sizes and gives you the carb/calorie values can be beneficial if you don’t want to start weighing food.
If you need any advice I’m a fitness/dance instructor happy to chat xx
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You just need to be at a calorie deficit, just pay attention to how ma y calories are in everything you eat and set an amount that you cap off at. I went up to 16 stone 2 lbs during the first lockdowns which was the heaviest I had ever been, I done a calorie deficit diet of 1200 calories a day and within a few months was down to 13st 8 lbs. Just do things like a bank for breakfast or lunch and have a normal sized dinner of filling but low calorie food |
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By (user no longer on site)
over a year ago
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Don't bother with anything like intermittent fasting, carb cycling or any of the other eating styles.
Keep it simple
Track your intake and drop calories by 300 per day, if your losing keep it at that level, when it stops, drop another 300 calories per day and repeat
10000 steps per day, keeping moving burns more calories
If you can get some resistance work in as well gear, bands will do fir now, will help you keep hold of some muscle |
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Some very good advice i really appreciate it. I will try and reply to all. Your all amazing. I so want to get back to were i was at 12 1/2 stone. To be totally honest its really nocked my confidence especially meeting up as most people like slim people.
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I would highly recommend working with a coach to get a nutrition and workout plan that will help you meet your goals and be sustainable long term. Have a look for your local independent gyms and you're bound to find someone to work with. |
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By (user no longer on site)
over a year ago
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Ketogenic LCHF (Low Carb High Fat). A few resources if you're interested: Fat Fiction on Prime Video, The Case for Keto (Gary Taubs) and Why We Eat (Too Much) by Dr Andrew Jenkins. Good luck. |
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By (user no longer on site)
over a year ago
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"Some very good advice i really appreciate it. I will try and reply to all. Your all amazing. I so want to get back to were i was at 12 1/2 stone. To be totally honest its really nocked my confidence especially meeting up as most people like slim people.
"
I have seen some great advice here. But I want to pick you up on one thing in your message .... "most people like slim people" ... that's not the only thing people like. So please don't be too hard on yourself.
Be you at the weight you feel confident and the rest will all fall in to place.
NBVN x |
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"Some very good advice i really appreciate it. I will try and reply to all. Your all amazing. I so want to get back to were i was at 12 1/2 stone. To be totally honest its really nocked my confidence especially meeting up as most people like slim people.
I have seen some great advice here. But I want to pick you up on one thing in your message .... "most people like slim people" ... that's not the only thing people like. So please don't be too hard on yourself.
Be you at the weight you feel confident and the rest will all fall in to place.
NBVN x "
Thank you NBVN
I know what your say x |
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"Ketogenic LCHF (Low Carb High Fat). A few resources if you're interested: Fat Fiction on Prime Video, The Case for Keto (Gary Taubs) and Why We Eat (Too Much) by Dr Andrew Jenkins. Good luck. "
Thank you I will check them out. |
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"I would highly recommend working with a coach to get a nutrition and workout plan that will help you meet your goals and be sustainable long term. Have a look for your local independent gyms and you're bound to find someone to work with."
Thank you for your advice much appreciated but I work long hours and not a bit fan of gyms hence why I have been doing a HIIT bands but think a coach might be the way. X |
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By (user no longer on site)
over a year ago
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Definitely low carb. Keto is really hard so something like the Modified Atkins or paleo.
Fast 800 combines low calories and low carb, there is a book available.
Good luck |
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Decide what you like to eat and meal prep it. Take all the guessing out and saving yourself time in the process.
You don’t have to follow something like weight watchers or slimming world but they don’t have some great recipe ideas
Ultimately as others have said it’s cals in vs cals out |
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"Try noom 
I have heard of noom, have you tried it and is it expensive? "
We were talking about Noom last night. Hannah signed up for a trial and found it just told her common sense stuff she knew anyway. It's £5/week, which is absurdly expensive. |
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"Try noom
I have heard of noom, have you tried it and is it expensive?
We were talking about Noom last night. Hannah signed up for a trial and found it just told her common sense stuff she knew anyway. It's £5/week, which is absurdly expensive. "
I’ve not seen much of their stuff but in most instances it’s not the knowledge people pay for, it’s the accountability. SW and weight watchers the same |
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By (user no longer on site)
over a year ago
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"Calorie deficit does not always work btw.
The laws of the universe would like to have a word with you."
The laws of biochemistry would like to have a word with you!!  |
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By (user no longer on site)
over a year ago
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About my comment concerning calorie deficit, for those interested it is well explained in the Gary Taubs book I quoted in my post, but in a nutshell it relates to insulin levels and absorption of fat by adipose (and other) tissue. The level of insulin is governed by what type of food we eat in our diet, for example carb rich food. It is not as simple as an energy in/energy out balance. It may work for some people, but not all. Some people who live tirelessly in calorie deficit still struggle to lose weight sadly. |
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"Try noom
I have heard of noom, have you tried it and is it expensive? "
Its another paid for service.
Educate yourself and you can get the same results and save the money.
Calorie deficit is most of the answer.
If you want a free no nonsense place to start "Nerd Fitness" is a great online resource.
Good Luck |
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By *emini ManMan
over a year ago
There and to the left a bit |
I've lost 2st 8lbs since the end of January OP and have done so by simply cutting out the extra crap (crisps, cakes, snacks I didn't need etc) I was eating and doing one brisk walk a day that I've built up from an hour to an hour and a half (about 11-12000 steps on average) a day and doing so *before* eating which apparently burns more fat than if you've eaten.
If I get a craving for a snack or whatever I have a piece of fruit.
So far since the end of January I've walked over 900km and am pretty convinced that has been the key factor in my loss - am now, as of today, back at a "healthy weight" according to my BMI - I want to shave another few pounds off but will then have to find the tricky balance of maintaining the weight without losing more or gaining any.
The thing I've read about walking is that a half hour brisk walk (one where you're slightly out of breath) burns the same fat as a fifteen minute jog and yet it's something you can do without specialist kit (I walk in jeans or denim shorts and a t-shirt) and is less likely to have a risk of injury so it works for me. |
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"I've lost 2st 8lbs since the end of January OP and have done so by simply cutting out the extra crap (crisps, cakes, snacks I didn't need etc) I was eating and doing one brisk walk a day that I've built up from an hour to an hour and a half (about 11-12000 steps on average) a day and doing so *before* eating which apparently burns more fat than if you've eaten.
If I get a craving for a snack or whatever I have a piece of fruit.
So far since the end of January I've walked over 900km and am pretty convinced that has been the key factor in my loss - am now, as of today, back at a "healthy weight" according to my BMI - I want to shave another few pounds off but will then have to find the tricky balance of maintaining the weight without losing more or gaining any.
The thing I've read about walking is that a half hour brisk walk (one where you're slightly out of breath) burns the same fat as a fifteen minute jog and yet it's something you can do without specialist kit (I walk in jeans or denim shorts and a t-shirt) and is less likely to have a risk of injury so it works for me."
Wow, that is some great weight loss, well done. I've only lost 1 stone since January. I'm in a calorie deficit and training/exercising 5/6 days a week. It's a real struggle to shift any weight and it can be very demoralising when I'm doing so much exercise but not loosing vast amounts.
Mrs |
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By *emini ManMan
over a year ago
There and to the left a bit |
"Wow, that is some great weight loss, well done. I've only lost 1 stone since January. I'm in a calorie deficit and training/exercising 5/6 days a week. It's a real struggle to shift any weight and it can be very demoralising when I'm doing so much exercise but not loosing vast amounts.
Mrs"
I can see why it could be demoralising but think you have to try and focus on what you *have* achieved and celebrate that - a stone is good going and is a steady decline, which they say tends to stay off better rather than losing large chunks quickly.
We're all built differently with different metabolisms and speeds with which we burn calories is what it boils down to, but even though it may not be at the speed you'd like it to, you're still doing well and that is something to be pleased and proud about   |
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By (user no longer on site)
over a year ago
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"Wow, that is some great weight loss, well done. I've only lost 1 stone since January. I'm in a calorie deficit and training/exercising 5/6 days a week. It's a real struggle to shift any weight and it can be very demoralising when I'm doing so much exercise but not loosing vast amounts.
Mrs
I can see why it could be demoralising but think you have to try and focus on what you *have* achieved and celebrate that - a stone is good going and is a steady decline, which they say tends to stay off better rather than losing large chunks quickly.
We're all built differently with different metabolisms and speeds with which we burn calories is what it boils down to, but even though it may not be at the speed you'd like it to, you're still doing well and that is something to be pleased and proud about "
Weight set point theory is an interesting area and effectively concerns modifying the speed of your metabolism, but I digress. My suspicion is that you cut a lot of carbohydrates out of your diet and this has been a big contributor. I personally love biscuits, but I know they're evil. So I try to avoid all that kind of stuff. I've also cut out alcohol, bar one drink (which I didn't finished) in January. It had a major effect. |
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