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How to create a calorie deficit.
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By (user no longer on site) OP
over a year ago
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As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following? |
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By (user no longer on site)
over a year ago
|
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?"
I don't count calories, I eat very healthily and I exercise.
Otherwise I would overthink it |
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By (user no longer on site)
over a year ago
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Honestly I've never really taken any cardio in to account when doing it, I probably should. I've just tried to plan out my meals, and stick to it also tracking my food in an app has helped me. |
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As a doctor once told my mum. Put less in your mouth and move about more.
It is not as easy as that however. If it was life wouldn't be as difficult as it is for many.
For me just having my thyroid !medication 0.25mg too low daily for two years resulted in 8lb weight gain that nothing shifted. Two months of the correct dosage did. |
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I mostly just track my food and reduce my portions but I do make some swaps to feel fuller on lower calories. I've been pretty lazy with it lately. I've lost my Christmas weight gain but then just maintained after that. I'll get back on it when I'm back from the hen weekend I'm about to head off on! |
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By (user no longer on site)
over a year ago
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"I mostly just track my food and reduce my portions but I do make some swaps to feel fuller on lower calories. I've been pretty lazy with it lately. I've lost my Christmas weight gain but then just maintained after that. I'll get back on it when I'm back from the hen weekend I'm about to head off on!"
I've been a bit lazy too, fancy burning some calories together?  |
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I am/have been into 'the quantified self' movement - tracking steps walked, hours slept etc. I did input meals and calories for maybe 5 months last year, and found that that wasn't an issue generally
With exercise and diet/weight-loss, I've just ate what I want [not much of a sweet-tooth or a snacker luckily], and beasted myself with cardio and a bit of weights, and had quite heavy physical jobs. It's always worked out fine without planning.
I'd like to lose a half stone perhaps. I lost 30lbs last year purely through getting a peripatetic job. Essentially, I think I'm doing the right things, it's just a slow process. |
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By (user no longer on site)
over a year ago
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I don’t count my calories but have increased my exercise by quite a bit and taken up running.
I’ve lost nearly 3 stone now and feel great for it.
I gained 3 stone after cancer so I’m happy that I’ve almost lost it all now. My body is looking better now than it did before surgery due to the exercise and toning up.
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"I mostly just track my food and reduce my portions but I do make some swaps to feel fuller on lower calories. I've been pretty lazy with it lately. I've lost my Christmas weight gain but then just maintained after that. I'll get back on it when I'm back from the hen weekend I'm about to head off on!
I've been a bit lazy too, fancy burning some calories together? "
Smooth! |
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By *ikeC81Man
over a year ago
harrow |
My problem is I like my portion sizes - so I have to do more excerise
This week has been tough as I have been recovering from a cold which means I have felt like no excersise
So wouldn’t be supprise if I put in more weight this week |
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By (user no longer on site) OP
over a year ago
|
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
I don't count calories, I eat very healthily and I exercise.
Otherwise I would overthink it "
Yes, it is very easy to over think it as well. |
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By (user no longer on site)
over a year ago
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I'm not a calorie counter, but I am what I'd call calorie aware. So I know that if I've over indulged a little, there needs to be some compensation.
I find regular HIIT is great, along with periodic resistance training. You don't have to go crazy (unless you want to!) but consistency is the key |
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By (user no longer on site)
over a year ago
|
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
I don't count calories, I eat very healthily and I exercise.
Otherwise I would overthink it "
This   |
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By (user no longer on site)
over a year ago
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I'm quite old school, eat less, move more. Avoid eating too much crap but never deny myself treats. Almost never weigh myself, measure weightloss by waistline |
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"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?"
Cant be bothered with all that crap
Just look at a truthful mirror tells you everything |
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"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?"
I've been food aware for so long I do the calcs and choices habitually
This works until I reach 6 percent b fat then precision is required for both efficacy and my well being then I log every gram of macros and my energy expenditure within 200 cals |
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By (user no longer on site)
over a year ago
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I lost my weight doing a 5-2
I ate healthy Monday to Friday - no snacks etc and was sensible with portion sizes. I lost 3 stone doing that.
I’ve lapsed since Christmas, which is annoying so I’m back on it. It’s not a diet - conscious effort to be happier for me |
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"I lost my weight doing a 5-2
I ate healthy Monday to Friday - no snacks etc and was sensible with portion sizes. I lost 3 stone doing that.
I’ve lapsed since Christmas, which is annoying so I’m back on it. It’s not a diet - conscious effort to be happier for me "
My experience is
People say keto is the best fat reduction method
I disagree
The best method is ANY method that effectively enables along term weekly calorific deficit
Choose your poison however my experience is
5 2 is one of the
Most effective at long term sustainability with reasonable happiness for a great number who embark upon it x |
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By (user no longer on site)
over a year ago
|
"I lost my weight doing a 5-2
I ate healthy Monday to Friday - no snacks etc and was sensible with portion sizes. I lost 3 stone doing that.
I’ve lapsed since Christmas, which is annoying so I’m back on it. It’s not a diet - conscious effort to be happier for me
My experience is
People say keto is the best fat reduction method
I disagree
The best method is ANY method that effectively enables along term weekly calorific deficit
Choose your poison however my experience is
5 2 is one of the
Most effective at long term sustainability with reasonable happiness for a great number who embark upon it x"
I’m happy doing the 5-2
I see it as I’m not restricting myself and it worked |
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"I lost my weight doing a 5-2
I ate healthy Monday to Friday - no snacks etc and was sensible with portion sizes. I lost 3 stone doing that.
I’ve lapsed since Christmas, which is annoying so I’m back on it. It’s not a diet - conscious effort to be happier for me "
How many calories do you take in the 5 days and 2 days |
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By (user no longer on site)
over a year ago
|
"I have five bars of Kinder in my desk. I’m gonna start this tomorrow. "
Why start tomorrow that’s an EXCUSE start today.
Everyday another obstacle will come up. It’s all about positive mindset
When I trekked to Everest Base Camp in October last year I made the decision to change my lifestyle to plant based and it was sooo good
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By (user no longer on site)
over a year ago
|
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
I've been food aware for so long I do the calcs and choices habitually
This works until I reach 6 percent b fat then precision is required for both efficacy and my well being then I log every gram of macros and my energy expenditure within 200 cals "
How long do you maintain 6% body fat?That is low and puzzled why you feel need to get so low another -2% and are the extreme end of competition bodybuilding.
|
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By (user no longer on site)
over a year ago
|
"I lost my weight doing a 5-2
I ate healthy Monday to Friday - no snacks etc and was sensible with portion sizes. I lost 3 stone doing that.
I’ve lapsed since Christmas, which is annoying so I’m back on it. It’s not a diet - conscious effort to be happier for me
How many calories do you take in the 5 days and 2 days"
I dont calorie count as such
Probably about 1,500 ish for the 5 days and 2,000 ish on the weekends.
I find that just cutting down, I walk over five miles, each day, in those 5 days too |
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"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
I've been food aware for so long I do the calcs and choices habitually
This works until I reach 6 percent b fat then precision is required for both efficacy and my well being then I log every gram of macros and my energy expenditure within 200 cals
How long do you maintain 6% body fat?That is low and puzzled why you feel need to get so low another -2% and are the extreme end of competition bodybuilding.
"
Why do I
Because I can and I'm interested in exactly how my body works and responds . It's as much a journey of self discovery
It seems I can maintain a perceptible healthy 7 percent year round
Dipping below 5.5 is always interesting
But I'm science based and like to talk from understanding and experience along with established data |
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By (user no longer on site) OP
over a year ago
|
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
I've been food aware for so long I do the calcs and choices habitually
This works until I reach 6 percent b fat then precision is required for both efficacy and my well being then I log every gram of macros and my energy expenditure within 200 cals "
Yes it gets harder the lower your body fat goes to which means yes everything have to be tracked to the gram as well there. |
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"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
I've been food aware for so long I do the calcs and choices habitually
This works until I reach 6 percent b fat then precision is required for both efficacy and my well being then I log every gram of macros and my energy expenditure within 200 cals
How long do you maintain 6% body fat?That is low and puzzled why you feel need to get so low another -2% and are the extreme end of competition bodybuilding.
Why do I
Because I can and I'm interested in exactly how my body works and responds . It's as much a journey of self discovery
It seems I can maintain a perceptible healthy 7 percent year round
Dipping below 5.5 is always interesting
But I'm science based and like to talk from understanding and experience along with established data"
Note the bf figures will always be relative and cannot be accurate despite many claims its exceptionally hard to measure exact . Even dead scans have +- tolerance |
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By (user no longer on site)
over a year ago
|
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
I've been food aware for so long I do the calcs and choices habitually
This works until I reach 6 percent b fat then precision is required for both efficacy and my well being then I log every gram of macros and my energy expenditure within 200 cals
How long do you maintain 6% body fat?That is low and puzzled why you feel need to get so low another -2% and are the extreme end of competition bodybuilding.
Why do I
Because I can and I'm interested in exactly how my body works and responds . It's as much a journey of self discovery
It seems I can maintain a perceptible healthy 7 percent year round
Dipping below 5.5 is always interesting
But I'm science based and like to talk from understanding and experience along with established data
Note the bf figures will always be relative and cannot be accurate despite many claims its exceptionally hard to measure exact . Even dead scans have +- tolerance "
Just asking that's all.
And I know that it's an educated guess and BF can not be accurate to a precise %.
I spent from 1999 to 2010 as a Carded IFBB judge at many top international events and have witnessed the extremes of the sport.
And I also know that 6% is extremely hard to maintain, most cover models nowadays hit about 7-8% for a shoot, but can not maintain it for long.
So I take my hat of to you, looking forward to maybe a profile pic at 6% well done.
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"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
I've been food aware for so long I do the calcs and choices habitually
This works until I reach 6 percent b fat then precision is required for both efficacy and my well being then I log every gram of macros and my energy expenditure within 200 cals
How long do you maintain 6% body fat?That is low and puzzled why you feel need to get so low another -2% and are the extreme end of competition bodybuilding.
Why do I
Because I can and I'm interested in exactly how my body works and responds . It's as much a journey of self discovery
It seems I can maintain a perceptible healthy 7 percent year round
Dipping below 5.5 is always interesting
But I'm science based and like to talk from understanding and experience along with established data
Note the bf figures will always be relative and cannot be accurate despite many claims its exceptionally hard to measure exact . Even dead scans have +- tolerance
Just asking that's all.
And I know that it's an educated guess and BF can not be accurate to a precise %.
I spent from 1999 to 2010 as a Carded IFBB judge at many top international events and have witnessed the extremes of the sport.
And I also know that 6% is extremely hard to maintain, most cover models nowadays hit about 7-8% for a shoot, but can not maintain it for long.
So I take my hat of to you, looking forward to maybe a profile pic at 6% well done.
"
I think ( work in progress)
That maintaining lower body fat percentage is part genetic part fucking hard and part body set point
Iv not really ever ( bulked) and once I drop some bf , let's say 500 g over 6 weeks I then train and eat for maintenance to reset my set point
As you say beyond ( x) there is a dark side , I'm not going to discuss and I dont do the hormones
I will comment that x and the dark side have shifted to a lower set point but this has taken decades and self awareness and a great deal of understanding of which I still am learning and realising more
And I'll reiterate I do not advocate what I do to anyone
I advocate slow , balanced sustainability with bf between 12 - 25
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By (user no longer on site)
over a year ago
|
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
I've been food aware for so long I do the calcs and choices habitually
This works until I reach 6 percent b fat then precision is required for both efficacy and my well being then I log every gram of macros and my energy expenditure within 200 cals
How long do you maintain 6% body fat?That is low and puzzled why you feel need to get so low another -2% and are the extreme end of competition bodybuilding.
Why do I
Because I can and I'm interested in exactly how my body works and responds . It's as much a journey of self discovery
It seems I can maintain a perceptible healthy 7 percent year round
Dipping below 5.5 is always interesting
But I'm science based and like to talk from understanding and experience along with established data
Note the bf figures will always be relative and cannot be accurate despite many claims its exceptionally hard to measure exact . Even dead scans have +- tolerance
Just asking that's all.
And I know that it's an educated guess and BF can not be accurate to a precise %.
I spent from 1999 to 2010 as a Carded IFBB judge at many top international events and have witnessed the extremes of the sport.
And I also know that 6% is extremely hard to maintain, most cover models nowadays hit about 7-8% for a shoot, but can not maintain it for long.
So I take my hat of to you, looking forward to maybe a profile pic at 6% well done.
I think ( work in progress)
That maintaining lower body fat percentage is part genetic part fucking hard and part body set point
Iv not really ever ( bulked) and once I drop some bf , let's say 500 g over 6 weeks I then train and eat for maintenance to reset my set point
As you say beyond ( x) there is a dark side , I'm not going to discuss and I dont do the hormones
I will comment that x and the dark side have shifted to a lower set point but this has taken decades and self awareness and a great deal of understanding of which I still am learning and realising more
And I'll reiterate I do not advocate what I do to anyone
I advocate slow , balanced sustainability with bf between 12 - 25
"
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I tend not to count my cardio in and do high intensity training, with intervals, to sustain a high metabolic rate for an extended period. Still watch the macros, reducing 200-300, especially of fats and carbs. |
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By (user no longer on site)
over a year ago
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My fitness pal helps me keep to around 1200 calories a day and that seems to work. I also swim between 40 and 50 lengths a day x5 days a week so the app adjusts my calorie intake accordingly. I don't count calories at the weekend but am moderately healthy. I'm going in the right direction and toning nicely now |
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I've worked out my average calorie burn per day which includes the exercise I do. Have then taken 500 cals off this to lose a lb a week. This gives me 1300 cals to eat per day which I usually track including my macros when I can be arsed
**disclaimer, I'm not arsed at the moment as I'm currently stuffing my face with a stuffed kinder cookie
Red |
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By *ocbigMan
over a year ago
Birmingham |
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?"
Faulty logic, your maths is correct as far as it goes but your calorie deficit will not all be fat loss calories, inevitably carbs will be shed that bind to water...hence the usual steep (relatively) weight loss in the beginning of any calorie restricted diet. As a target why not? But don’t be expecting only fat loss, the body isn’t so simple. That said fluid loss will look shredded but healthy? Not so much. |
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I’ve simply changed jobs!
I’ve been a postie for 2 months and in that time have dropped 2 clothes sizes. My diet is exactly the same but I’m now averaging 125k steps per week, walking over 11 miles per day |
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Doctor tactfully asked me if I knew the reason I was obese. I said of course, I like to eat, don't like to move. She said in 15 years I was the first person to ever say that.
Guess what, I ate less and moved more and lost weight. I have a busy year, two holidays and a conference...I'm 10kg behind schedule,but I'm on it! |
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By (user no longer on site)
over a year ago
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I find this all really interesting!
I’m on my own journey of weight loss and toning. I’ve joined a gym and go twice weekly, my job is largely sedentary and long hours so I need that time in the gym to free my mind.
Can anyone suggest a good beginner app for food tracking please?
I’m also starting the 5:2, 2 days of 800 cals with 5 days of 1200.
I’ll be watching this thread with interest x
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"I’ve simply changed jobs!
I’ve been a postie for 2 months and in that time have dropped 2 clothes sizes. My diet is exactly the same but I’m now averaging 125k steps per week, walking over 11 miles per day"
Walking is great and the only exercise i really do. Having dogs helps me to get out 3x per day. I walk miles. |
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By (user no longer on site) OP
over a year ago
|
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
Faulty logic, your maths is correct as far as it goes but your calorie deficit will not all be fat loss calories, inevitably carbs will be shed that bind to water...hence the usual steep (relatively) weight loss in the beginning of any calorie restricted diet. As a target why not? But don’t be expecting only fat loss, the body isn’t so simple. That said fluid loss will look shredded but healthy? Not so much."
It is logic and that is how it is done in the fitness industry and that is right you will lose some muscle with it but you will gain it back when you bulk up again. |
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This time last year I was exercising 5 days a week and coubting macros and calories. I lost weight, felt great and looked better, but then I injured myself at fitness class, then it was holidays, then winter and Christmas and its all gone back on. Have literally just put my name down for spinning classes next week. Need to get back to it.....just need to find my confidence for walking back through those gym doors again. |
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"This time last year I was exercising 5 days a week and coubting macros and calories. I lost weight, felt great and looked better, but then I injured myself at fitness class, then it was holidays, then winter and Christmas and its all gone back on. Have literally just put my name down for spinning classes next week. Need to get back to it.....just need to find my confidence for walking back through those gym doors again."
.Mr is fortunate and gets his exercise through his work.
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By *oo hotCouple
over a year ago
North West |
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?"
Depending on your age, you will burn between 2,000 - 3,000 calories (depending on age) per 24 hour day just by being alive. If you do a three mile run every day and remain active throughout the day you should burn around 700 (or so) extra calories every day.
Figure out by your age what you burn anyway - add your active calories and eat 1,000 less than that every day and you should smash one pound a week - maybe even more.
Top tip - get an Apple Watch (or similar) and a good pair of scales and track things every day. It’s easy. |
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By (user no longer on site)
over a year ago
|
"I find this all really interesting!
I’m on my own journey of weight loss and toning. I’ve joined a gym and go twice weekly, my job is largely sedentary and long hours so I need that time in the gym to free my mind.
Can anyone suggest a good beginner app for food tracking please?
I’m also starting the 5:2, 2 days of 800 cals with 5 days of 1200.
I’ll be watching this thread with interest x
"
Is 800 calories a day healthy? It seems a very low amount. |
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By (user no longer on site) OP
over a year ago
|
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
Depending on your age, you will burn between 2,000 - 3,000 calories (depending on age) per 24 hour day just by being alive. If you do a three mile run every day and remain active throughout the day you should burn around 700 (or so) extra calories every day.
Figure out by your age what you burn anyway - add your active calories and eat 1,000 less than that every day and you should smash one pound a week - maybe even more.
Top tip - get an Apple Watch (or similar) and a good pair of scales and track things every day. It’s easy."
That is right. I like to track my macros with mynetdiary, it is fun and interactive |
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"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?"
How do you measure a 300 calorie exercise? I think it's common knowledge now that fitness trackers are quite inaccurate |
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By (user no longer on site)
over a year ago
|
Finding your ‘maintenance calories’ is the hardest part. Then work from there to reduce to a deficit and be patient.
Also, I would always advise: lifting fucking heavy weights using cardio machines. |
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By (user no longer on site)
over a year ago
|
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
Faulty logic, your maths is correct as far as it goes but your calorie deficit will not all be fat loss calories, inevitably carbs will be shed that bind to water...hence the usual steep (relatively) weight loss in the beginning of any calorie restricted diet. As a target why not? But don’t be expecting only fat loss, the body isn’t so simple. That said fluid loss will look shredded but healthy? Not so much.It is logic and that is how it is done in the fitness industry and that is right you will lose some muscle with it but you will gain it back when you bulk up again."
Carbs are changed and stored in the body as glycogen. water binds to glycogen not carbs to water.
Roughly 1 gram of glycogen retains 2-3 grams of water. Molecules of glycogen contain water and therefore the more glycogen you store the more water you retain in the process.
When you deplete your stores of glycogen you drop water because it has nothing to bind to, this also depletes electrolytes that are essential for many reasons especially keeping hydrated.
The OP is not doing a Keto Diet so he does not need to worry about water loss through glycogen depletion.
The moment he eats carbs and has some water after exercise the balance returns to normal, as long as he keeps his micronutrients in check.
In fact the more water he drinks it keeps the muscles as full as possible and the higher the fat burn as a result.
His unhealthy addiction to HARIBOS could be his undoing though  |
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By (user no longer on site)
over a year ago
|
Eat less, move more. I track my food in the My Fitness pal app. The constant gales have knackered my cycle commute, so I've taken to parking my car a 25 minute walk away from work. Seems to be (slowly) doing the trick so far... |
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"This time last year I was exercising 5 days a week and coubting macros and calories. I lost weight, felt great and looked better, but then I injured myself at fitness class, then it was holidays, then winter and Christmas and its all gone back on. Have literally just put my name down for spinning classes next week. Need to get back to it.....just need to find my confidence for walking back through those gym doors again."
I and others are happy to cheerlead x |
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"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
Faulty logic, your maths is correct as far as it goes but your calorie deficit will not all be fat loss calories, inevitably carbs will be shed that bind to water...hence the usual steep (relatively) weight loss in the beginning of any calorie restricted diet. As a target why not? But don’t be expecting only fat loss, the body isn’t so simple. That said fluid loss will look shredded but healthy? Not so much.It is logic and that is how it is done in the fitness industry and that is right you will lose some muscle with it but you will gain it back when you bulk up again.
Carbs are changed and stored in the body as glycogen. water binds to glycogen not carbs to water.
Roughly 1 gram of glycogen retains 2-3 grams of water. Molecules of glycogen contain water and therefore the more glycogen you store the more water you retain in the process.
When you deplete your stores of glycogen you drop water because it has nothing to bind to, this also depletes electrolytes that are essential for many reasons especially keeping hydrated.
The OP is not doing a Keto Diet so he does not need to worry about water loss through glycogen depletion.
The moment he eats carbs and has some water after exercise the balance returns to normal, as long as he keeps his micronutrients in check.
In fact the more water he drinks it keeps the muscles as full as possible and the higher the fat burn as a result.
His unhealthy addiction to HARIBOS could be his undoing though "
|
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By (user no longer on site) OP
over a year ago
|
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
Faulty logic, your maths is correct as far as it goes but your calorie deficit will not all be fat loss calories, inevitably carbs will be shed that bind to water...hence the usual steep (relatively) weight loss in the beginning of any calorie restricted diet. As a target why not? But don’t be expecting only fat loss, the body isn’t so simple. That said fluid loss will look shredded but healthy? Not so much.It is logic and that is how it is done in the fitness industry and that is right you will lose some muscle with it but you will gain it back when you bulk up again.
Carbs are changed and stored in the body as glycogen. water binds to glycogen not carbs to water.
Roughly 1 gram of glycogen retains 2-3 grams of water. Molecules of glycogen contain water and therefore the more glycogen you store the more water you retain in the process.
When you deplete your stores of glycogen you drop water because it has nothing to bind to, this also depletes electrolytes that are essential for many reasons especially keeping hydrated.
The OP is not doing a Keto Diet so he does not need to worry about water loss through glycogen depletion.
The moment he eats carbs and has some water after exercise the balance returns to normal, as long as he keeps his micronutrients in check.
In fact the more water he drinks it keeps the muscles as full as possible and the higher the fat burn as a result.
His unhealthy addiction to HARIBOS could be his undoing though
"
Not at all as I dont eat much of it |
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By (user no longer on site)
over a year ago
|
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?"
Cracking physique so hats of to ya ! I just started keto this week so being staying off the carbs ! I’ve not done bad but can definitely do better. Am looking for fast weight loss as I over indulged at Christmas lolol I do know the way I diet isn’t good and it’s a yo-yo but I can shift a stone in a couple of weeks ! Just need to keep it off |
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"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
Cracking physique so hats of to ya ! I just started keto this week so being staying off the carbs ! I’ve not done bad but can definitely do better. Am looking for fast weight loss as I over indulged at Christmas lolol I do know the way I diet isn’t good and it’s a yo-yo but I can shift a stone in a couple of weeks ! Just need to keep it off "
Then stop doing keto  |
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"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
Cracking physique so hats of to ya ! I just started keto this week so being staying off the carbs ! I’ve not done bad but can definitely do better. Am looking for fast weight loss as I over indulged at Christmas lolol I do know the way I diet isn’t good and it’s a yo-yo but I can shift a stone in a couple of weeks ! Just need to keep it off "
I'm in a similar situation where I need to shift Christmas weight! I might give keto ago. |
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By (user no longer on site)
over a year ago
|
Meal replacement bars as I don't have time to eat breakfast or lunch. That often includes skipping breakfast completely as by the time I remember I've not eaten it - it's lunch time already. Add high levels of stress and you're onto the winner. I'm losing weight at a rate of 2kg a week give or take 
Mrs |
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By (user no longer on site)
over a year ago
|
"I find this all really interesting!
I’m on my own journey of weight loss and toning. I’ve joined a gym and go twice weekly, my job is largely sedentary and long hours so I need that time in the gym to free my mind.
Can anyone suggest a good beginner app for food tracking please?
I’m also starting the 5:2, 2 days of 800 cals with 5 days of 1200.
I’ll be watching this thread with interest x
Is 800 calories a day healthy? It seems a very low amount."
It’s easily done on my working days, I drink extra water to fill the gaps x
Weight loss so far has been steady but good |
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"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
Cracking physique so hats of to ya ! I just started keto this week so being staying off the carbs ! I’ve not done bad but can definitely do better. Am looking for fast weight loss as I over indulged at Christmas lolol I do know the way I diet isn’t good and it’s a yo-yo but I can shift a stone in a couple of weeks ! Just need to keep it off
I'm in a similar situation where I need to shift Christmas weight! I might give keto ago. "
Keto is NOT your solution |
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"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
Cracking physique so hats of to ya ! I just started keto this week so being staying off the carbs ! I’ve not done bad but can definitely do better. Am looking for fast weight loss as I over indulged at Christmas lolol I do know the way I diet isn’t good and it’s a yo-yo but I can shift a stone in a couple of weeks ! Just need to keep it off
I'm in a similar situation where I need to shift Christmas weight! I might give keto ago. "
Fast weight loss is foolish weight loss and is almost always
A , weight loss not really much fat loss
Ie water glycogen muscle and bone along with a little fat
B , rarely sustainable almost always temporary and the weight that does return is almost always fat fat water and fat
It ends in a downward negative body recomp of less muscle n bone and more fat for same weight
|
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By *iss KissWoman
over a year ago
near Coventry |
So i want to loose a stone and be fitter.
I started a healthy eating plan. I took up jogging.
I have an app that counts my calories if i log my food. I use it as a guide. Not every day.
I am jogging about 10 mins a day. 3/4 times a week. I also do martial arts.
My diet is mainly grains, veg, salad and mixed beans. No milk, cheese or meat. I have a small normal dinner and a small pudding if i like. I only drink once a week and then not much if i do drink at all.
I've been doing this for 3/4 weeks and I've lost 7lb. Im really happy because I'm not hungry and i feel great. Usually i feel hungry and all willpower goes out the window after 2 weeks. |
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By (user no longer on site)
over a year ago
|
"So i want to loose a stone and be fitter.
I started a healthy eating plan. I took up jogging.
I have an app that counts my calories if i log my food. I use it as a guide. Not every day.
I am jogging about 10 mins a day. 3/4 times a week. I also do martial arts.
My diet is mainly grains, veg, salad and mixed beans. No milk, cheese or meat. I have a small normal dinner and a small pudding if i like. I only drink once a week and then not much if i do drink at all.
I've been doing this for 3/4 weeks and I've lost 7lb. Im really happy because I'm not hungry and i feel great. Usually i feel hungry and all willpower goes out the window after 2 weeks. "
to be fair this is exactly what I need to do x |
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"This time last year I was exercising 5 days a week and coubting macros and calories. I lost weight, felt great and looked better, but then I injured myself at fitness class, then it was holidays, then winter and Christmas and its all gone back on. Have literally just put my name down for spinning classes next week. Need to get back to it.....just need to find my confidence for walking back through those gym doors again.
I and others are happy to cheerlead x"
Thank you. I need it! |
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"So i want to loose a stone and be fitter.
I started a healthy eating plan. I took up jogging.
I have an app that counts my calories if i log my food. I use it as a guide. Not every day.
I am jogging about 10 mins a day. 3/4 times a week. I also do martial arts.
My diet is mainly grains, veg, salad and mixed beans. No milk, cheese or meat. I have a small normal dinner and a small pudding if i like. I only drink once a week and then not much if i do drink at all.
I've been doing this for 3/4 weeks and I've lost 7lb. Im really happy because I'm not hungry and i feel great. Usually i feel hungry and all willpower goes out the window after 2 weeks. "
Go girl! Thats great. Keep at it! |
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By (user no longer on site)
over a year ago
|
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
Cracking physique so hats of to ya ! I just started keto this week so being staying off the carbs ! I’ve not done bad but can definitely do better. Am looking for fast weight loss as I over indulged at Christmas lolol I do know the way I diet isn’t good and it’s a yo-yo but I can shift a stone in a couple of weeks ! Just need to keep it off
I'm in a similar situation where I need to shift Christmas weight! I might give keto ago.
Fast weight loss is foolish weight loss and is almost always
A , weight loss not really much fat loss
Ie water glycogen muscle and bone along with a little fat
B , rarely sustainable almost always temporary and the weight that does return is almost always fat fat water and fat
It ends in a downward negative body recomp of less muscle n bone and more fat for same weight
"
And sir you are dead right and after all these years I should know better as what your saying happens over and over again |
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By (user no longer on site)
over a year ago
|
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
Cracking physique so hats of to ya ! I just started keto this week so being staying off the carbs ! I’ve not done bad but can definitely do better. Am looking for fast weight loss as I over indulged at Christmas lolol I do know the way I diet isn’t good and it’s a yo-yo but I can shift a stone in a couple of weeks ! Just need to keep it off
I'm in a similar situation where I need to shift Christmas weight! I might give keto ago. "
A Keto Diet needs to be researchd and planed out it's a life style choice not a quick fix, I find it amusing yet worry that everyone thinks that it's the magic pill it's not.
People start Keto and in the first few weeks lose weight rapidly, WOW massive psychological boost, then it's plateau time and then the conversion to Ketones kicks in, if they ever get to that stage because it's not as easy as they think getting into a Ketosis state. Most people who have not committed and done the research will fail at this stage, mess their eating up body fills with Glycogen scales start going up again rapidly and they are on a psychological downer.
The Keto Diet is an extremely effective mechanism to use if done properly. |
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By *ocbigMan
over a year ago
Birmingham |
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
Faulty logic, your maths is correct as far as it goes but your calorie deficit will not all be fat loss calories, inevitably carbs will be shed that bind to water...hence the usual steep (relatively) weight loss in the beginning of any calorie restricted diet. As a target why not? But don’t be expecting only fat loss, the body isn’t so simple. That said fluid loss will look shredded but healthy? Not so much.It is logic and that is how it is done in the fitness industry and that is right you will lose some muscle with it but you will gain it back when you bulk up again."
...which is madness if you think it through & not at all healthy it’s yo yo dieting for the fit, almost akin to binge & purge |
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Celery smoothies apparently have negitive calories (us niether?) can't imagine that it tastes very nice, and we like celery as an side dish, maybe just being in the glass is enough for the pounds to drop off. |
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By (user no longer on site) OP
over a year ago
|
"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
Cracking physique so hats of to ya ! I just started keto this week so being staying off the carbs ! I’ve not done bad but can definitely do better. Am looking for fast weight loss as I over indulged at Christmas lolol I do know the way I diet isn’t good and it’s a yo-yo but I can shift a stone in a couple of weeks ! Just need to keep it off "
Ty pal and that is good it is going good for you too and yes it is all about time and consistency there. |
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"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
I've been food aware for so long I do the calcs and choices habitually
This works until I reach 6 percent b fat then precision is required for both efficacy and my well being then I log every gram of macros and my energy expenditure within 200 cals
How long do you maintain 6% body fat?That is low and puzzled why you feel need to get so low another -2% and are the extreme end of competition bodybuilding.
Why do I
Because I can and I'm interested in exactly how my body works and responds . It's as much a journey of self discovery
It seems I can maintain a perceptible healthy 7 percent year round
Dipping below 5.5 is always interesting
But I'm science based and like to talk from understanding and experience along with established data"
7% year round, you're not serious are you? |
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"As you know being in a calorie deficit is the key for weight loss and as I am about to start summer schredding. I want to give my tips on how I go about it to create a deficit.
A pound of body fat contains 3500 calories so that is the number of calories you have to aim for every week, here is my plan.
I currently eat 2800 calories so I will reduce it by 200 calories and increase cardio to about 300 calories that gives a 500 calorie defic each day wich equals to a pound every week.
How do you create a defic and what kind of plan are you following?
Cracking physique so hats of to ya ! I just started keto this week so being staying off the carbs ! I’ve not done bad but can definitely do better. Am looking for fast weight loss as I over indulged at Christmas lolol I do know the way I diet isn’t good and it’s a yo-yo but I can shift a stone in a couple of weeks ! Just need to keep it off
I'm in a similar situation where I need to shift Christmas weight! I might give keto ago.
Fast weight loss is foolish weight loss and is almost always
A , weight loss not really much fat loss
Ie water glycogen muscle and bone along with a little fat
B , rarely sustainable almost always temporary and the weight that does return is almost always fat fat water and fat
It ends in a downward negative body recomp of less muscle n bone and more fat for same weight
"
Yeah probably right. I maintained my weight that I'm happy with for the whole year last year, had a bit of a Christmas blow out and put on half a stone and am now maintaining that extra half stone since then!
So I just need to blast off those extra lbs. |
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By (user no longer on site)
over a year ago
|
Really interesting thread! Does anyone else have the problem that they forget to eat when stressed or unhappy? That they just don’t think about eating? And they put loads of weight on? Would love to hear from anyone who experiences this too. |
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"Really interesting thread! Does anyone else have the problem that they forget to eat when stressed or unhappy? That they just don’t think about eating? And they put loads of weight on? Would love to hear from anyone who experiences this too."
Me!! S is the opposite. He forgets to eat/gets stressful and visibly loses weight in a day. I often forget to eat and lose nothing (or gain). I think it's biology - us women are designed to hold onto weight to get us and our offspring through the lean times. |
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"So i want to loose a stone and be fitter.
I started a healthy eating plan. I took up jogging.
I have an app that counts my calories if i log my food. I use it as a guide. Not every day.
I am jogging about 10 mins a day. 3/4 times a week. I also do martial arts.
My diet is mainly grains, veg, salad and mixed beans. No milk, cheese or meat. I have a small normal dinner and a small pudding if i like. I only drink once a week and then not much if i do drink at all.
I've been doing this for 3/4 weeks and I've lost 7lb. Im really happy because I'm not hungry and i feel great. Usually i feel hungry and all willpower goes out the window after 2 weeks. "
Apart from potentially a lack of protein your approach sounds measured and sustainable
|
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". I think it's biology - us women are designed to hold onto weight to get us and our offspring through the lean times.
Thank god for that eh? "
I'm sure you know full well that women have been graced with so many helpful extras by evolution |
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By (user no longer on site)
over a year ago
|
". I think it's biology - us women are designed to hold onto weight to get us and our offspring through the lean times.
Thank god for that eh? "
It's called Estrogen produced in your overies, and to a much lesser extent by the Adrenal Gland and fat cells, and what makes a woman a woman, changes a young female into a mature woman.
Same as Testosterone in men, changes a boy into a mature man produced by the Testicles and Adrenal Gland.
Women also produce Testosterone but at a much smaller amount, men produce small amounts of Estrogen.
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By *iss KissWoman
over a year ago
near Coventry |
"So i want to loose a stone and be fitter.
I started a healthy eating plan. I took up jogging.
I have an app that counts my calories if i log my food. I use it as a guide. Not every day.
I am jogging about 10 mins a day. 3/4 times a week. I also do martial arts.
My diet is mainly grains, veg, salad and mixed beans. No milk, cheese or meat. I have a small normal dinner and a small pudding if i like. I only drink once a week and then not much if i do drink at all.
I've been doing this for 3/4 weeks and I've lost 7lb. Im really happy because I'm not hungry and i feel great. Usually i feel hungry and all willpower goes out the window after 2 weeks.
Apart from potentially a lack of protein your approach sounds measured and sustainable
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Thanks.
My protien should be fine as i eat foods like quinoa, beans, hemp, tofu, peas, pumpkin seeds and so on. I can see on my app that i get enough. As it adds it all up for me. Usually iron that's lacking if anything. |
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