Dieting & Weight Loss

[Unabomber]

All sorts of bad advice in this thread:

Always eat breakfast, eat as much as you can. Pref wholegrain cereal and some citrus fruit

Wave goodbye to pasta, rice, bread etc cos this is where the weight gain will come from

Glass on milk before bed.

Plenty of bad advice right there.

[Charl91]

I do regular cardio around summer time from March - September, and tend to lose 1.5 stone (down to about 12 and a half stone). The rest of the year I spend at the gym doing weights and eating roughly what I want (within reason).

Once I hit 90KG I'm like "shit, better start doing cardio".

[FoxesAreBlue]

Also, I should add that nutrition is not an exact science and you could get 100 personal trainers in a room and get 100 different opinions. Also every client is different too so what works for one, won't work for another.

If there was one answer to this I would be out of a job!

[Tommy G]

If you're prepared to adapt your diet to a rounded, healthier one in the long term anyway, why does it matter whether you do it after 'dieting' first. All about the individual, if you want to lose weight enough you can, whether that be a slow adaptation of your diet or something more drastic. I also believe a diet should be tailored and made to work for each individual.

You shouldn't come on here knocking bad advice and then say things like

• 'wave goodbye to pasta, rice and bread'. They're absolutely fine if you're not having huge portions and you're managing you're calories correctly.
  
• 'make sure you pig out on a takeaway or something fatty at the weekend' Totally unnecessary for many people and generally not healthy for you.
  
• Glass of milk before bed. Not sure what this one is about. If you want a drink before bed have a glass of water.
  

No but I'd giving advice to people who want to lose weight they are more than likely to have pigged out on takeaways lots, and eaten lots of carbs etc etc

Milk before bed can help you sleep, look it up. Great source of calcium and natural product with all sorts of benefits. Anyhow one small glass of milk is hardly going to tip the scales is it??

I personally don't think there is anything wrong with having something fatty once a week a massive crime? I mean what is life if you can't have an Indian or a Chinese now and again? If you eat strict the other 6 days its absolutely fine. Plus it will actually shock your metabolism and speed it up (some theories suggest)

I don't know many people who are ripped who pig out on loads of pasta, rice, refined carbs etc. my brother is a dietician and one of my best mates won a natural bodybuilding comp so I'm not going to split hairs about it but I do know a bit about stuff....but don't take it to the extreme and eat just steak and celery And wank myself to sleep with a dumbbell.

[Bryn]

1000 calories a day is not a sustainable diet and if it doesn't bite you in the arse right away it will eventually. I'm also confused as to why you are using such a strict diet, you have a BMI of 28 which suggests you're carrying a little extra weight but you are not obese. There is some evidence for very-low calorie dieting for those who are intractably obese but otherwise it is generally not a healthy or sustainable way to lose weight.

For someone like yourself, I would recommend general shifts in your lifestyle which will slowly but permanently accrue and keep you nice and trim, there really is no need for anything drastic.

1. Exercise

You need to exercise, you need to be working your entire body throughout the week, to get your basal metabolic rate up. Look for a local fitness class, the support, expertise and companionship they come with lead to permanent and fun improvement in your physical wellbeing. At the very least, devise an exercise plan for yourself, or have someone do it, which involves working your whole body and encompasses both cardio and strength development.

2. Eat regularly

If you starve your body, it will strip your muscles and do it's upmost to conserve fat reserves. Aim to eat 6 times a day, your biggest meal of the day should be breakfast and work down from there. Breakfast, lunch and dinner, with three healthy snacks a day, one meal every 3 hours. Healthy snacking means stuff with vital nutrients in, so some fruit (but don't go nuts, it's sugary), nuts, that kind of thing.

3. Eat in balance

Don't cut out carbs entirely. You need them to work on your fitness. Eat balanced carbs; that is to say, cut out sugar, cut out processed, white carbs, eat wholemeal, eat stuff like quinoa or cous-cous, brown rice, and remember that you should be eating lots of vegetables which also contain good carbs. If you love bread, I can personally recommend Burgen soy and linseed bread, tastes really nice, is cheap and is a far healthier option than white bread or most brown bread. You need plenty of protein to maintain your muscles, this keeps up your basal metabolism. And fat is NOT the enemy, at all, sugar is much, much worse and you need to be eating fat to encourage your body to use it for energy and thus burn it off. Trans fats are a no-no, limit your saturated fat, but good fat from things like nuts, olive oil and lean cuts of meat, these are all HEALTHY (as long as you're not overeating!)

4. Portion control

Healthy, light snacking to boost your energy levels. Large, healthy breakfasts to fuel your day, smaller meals later on. Try not to exceed an amount of food equivalent to two fists in size.

5. Water

Drink lots, 2-3l a day.

6. Treating yourself

If you live like this for the rest of your life, you can find room for treats, just remember, all good things in moderation, work hard on your fitness, and make them treats and not the status quo.

This isn't a crash course, this is something you should do long-term.

EDIT: Oh, and alcohol. Obviously, noone wants to give it up. Just treat it with wariness, it is the total antithesis of healthy living. The less you drink, the better, and as a rule of thumb, clear drinks are better than dark drinks, although all alcohol is unhealthy in terms of keeping your weight down.

[Unit]

I lost 7 stone last year in about 7 months in a very unhealthy way.

It's weird though, I was never ever happy with my body and despite me losing weight 'the wrong way' it's amazing what a difference it makes, I'm so much more confident, so much happier and seem to have a lot more energy.

Going from a 40" waist to a 30" (now 32") waist cost a ****ing lot though. Wardrobe job and a half.

[JonnyBoy]

smash green tea, around 8 cups a day,

always do your cardio when you first wake up before any food

Have the most carbs for your 1st meal (thus being low Glycemix index) and also for your other meals throughout the day (sweet potatoes, brown rice etc)

Dont eat Carbs after 6

dont eat bread, replace with rye

snack on grapefruit, berries and other dark fruit

eat frequently (6 small meals a day)

have a cheat day every 12-15 days (pig out on what you want)

If your a chilli fan then thats good news, add chilli's to your meals as this helps burn fat

make sure your cardio is High intensity interval training as this targets fat loss

[JonnyBoy]

If you're prepared to adapt your diet to a rounded, healthier one in the long term anyway, why does it matter whether you do it after 'dieting' first. All about the individual, if you want to lose weight enough you can, whether that be a slow adaptation of your diet or something more drastic. I also believe a diet should be tailored and made to work for each individual.

You shouldn't come on here knocking bad advice and then say things like

• 'wave goodbye to pasta, rice and bread'. They're absolutely fine if you're not having huge portions and you're managing you're calories correctly.
  
• 'make sure you pig out on a takeaway or something fatty at the weekend' Totally unnecessary for many people and generally not healthy for you.
  
• Glass of milk before bed. Not sure what this one is about. If you want a drink before bed have a glass of water.
  

why would you have water before bed? you will most likely be hungry and therefore want something more substantial. Milk also contains a good proportion of Casein (slow releasing protein) which will help build muscle or retain muscle you already have.

Having a cheat meal is good for you, it shocks your metabolism and speeds it up, thus leading to greater burning of calories.

You shouldn't come on here knocking bad advice and then say things like that...

[Haydos]

why would you have water before bed? you will most likely be hungry and therefore want something more substantial. Milk also contains a good proportion of Casein (slow releasing protein) which will help build muscle or retain muscle you already have.

Having a cheat meal is good for you, it shocks your metabolism and speeds it up, thus leading to greater burning of calories.

You shouldn't come on here knocking bad advice and then say things like that...

The milk one I guess is fine if you're working out (lifting) but a bit pointless otherwise. The other point was aimed at the fact he suggested something very unhealthy which will most likely be high in calories. Not knocking cheat meals as plenty swear by them but a) for a lot of people they'll just feed the addiction and b) your cheat meal can be a cheat meal without being a kebab or a pizza.

[The People's Hero]

Appreciate all this advice.

On the 'cheat' meal subject. I can see how it would work, rewarding yourself for a good week of eating and satisfying a craving.

I'm fortunate in one aspect which is that I am very determined and stubborn. I would be disappointed in myself a little if I had a 'cheat' meal on anything but a special occasion, which is not to knock the theory or people who do, but I'm just as happy without it.

Another great point was one regarding being 'on a diet'. This effectively is my new diet. A lot of the things I'm eating more of, I really enjoy. I am however, eating a low calorie diet, with not much consideration for 'saturated fats' which I've been told to try to minimise and carbohydrates, which I'd say I'm eating as normal, but haven't touched chips. I'm therefore only on a diet insomuch as I will ease up my calorie allowance, although I'm happy with my food intake, I'd enjoy a glass of wine here or there amongst it which I've currently cut out completely.

I've started eating a lot more root vegetables, which I've always really enjoyed, but am really getting in to now. For me, they can replace a carb quite easily if needed.

As of last night, I am down to 12 stone, 11lbs anyway, so moving in the right direction and currently quite happy. I have felt hungry throughout the process which really bothered me first few days but getting towards 2 weeks in and I'm comfortable with the feeling now. Is this a good thing? Or if I'm feeling hungry, should I snack?

My question could be improved I suspect - if I'm feeling hungry can I trust that I 'am' hungry or is this my indulged 'Western' mind which has been conditioned to feeding on feeling hungry just asking for what its used to?

[The People's Hero]

cut out sugar

Is sugar that bad? I drink sugar in tea. Half a tea spoon, but I probably drink 8/10 cups a day at work, which I know is hugely unhealthy - could the caffeine help metabolism though?

I should start drinking tea without the sugar shouldn't I?

Ideally switch to green tea?

[Alexikokopops]

I eat relatively sensibly (not filth all the time but I'd be lying if I said I'd cut it out completely) and run five times a week. That seems to work for me. Do you not have time to do a 30 minute run at lunch?

Also, all those saying low carb-ing...

… follow a low-carb diet

I would never go on a low-carbohydrate, high-protein diet like Atkins,Dukan or Cambridge. Why? Because although you will probably lose weight, they may kill you. Don't take my word for it – read about the 43,396 Swedish women followed for an average of 15 years. Those who stuck to low carbs and high protein had a rising risk of dying from heart attacks and strokes, depending on how strict they were and for how long they endured them. There was a staggering 62% higher risk of such illnesses among the women eating the strictest diet over those who ate normally. Eating is for enjoyment; these diets turn food into medication, and it's patently the wrong medicine – it is often lethal.

Tom Smith, GP

http://www.guardian.co.uk/lifeandstyle/2013/jan/19/what-doctors-wont-do

and this. That said, I'm pretty sure anything can do anything to you these days.

[Unabomber]

smash green tea, around 8 cups a day,

always do your cardio when you first wake up before any food

Have the most carbs for your 1st meal (thus being low Glycemix index) and also for your other meals throughout the day (sweet potatoes, brown rice etc)

Dont eat Carbs after 6

dont eat bread, replace with rye

eat frequently (6 small meals a day)

have a cheat day every 12-15 days (pig out on what you want)

If your a chilli fan then thats good news, add chilli's to your meals as this helps burn fat

Got any scientific research proving this?

[Bryn]

Ive never seen a shred of evidence that eating a shifty meal has any positive effect on weight loss. That's not to say never treat yourself, but don't allow yourself to be misled.

Regarding hunger, a little hunger is to be expected with a sensible calorie deficit. Like I say though, don't starve yourself, eat regular, healthy meals, 6 times a day, and you shouldnt feel too hungry. If you still do, it might be your brain confusing hunger with thirst, so try a glass of water.

If you're eating only 1000 calories a day, you will definitely experience genuine hunger.

[Bryn]

Sugar is bad for you, pure and simple. A bit if natural sugar in fruit is ok, but sugar is bad, simple as, and so treat it with caution. As with alcohol, the healthiest choice is to give it up.

[Bryn]

Caffeine is fine from a weight loss perspective. Skimmed milk is the healthiest option if you take it white. Green tea and white tea are both very good for you as well, but don't deprive yourself of normal tea.

[Bellend Sebastian]

Little things make a big difference.

I was losing weight in the run up to Christmas and was getting a bit nervous about it, because I have a pretty good idea of what my weight is at any one time and know which way it's going, based on the amount of exercise I'm getting and how much birthday cake I'm eating at work, and there was no obvious reason for this sudden loss of pounds.

Thankfully it wasn't a tumour, but the fact that being a tight arse I hadn't bought any Muller Corners for a few weeks as they hadn't been on offer. The ones I like have about 200 calories in them, and being as I suddenly wasn't having one every bloody day that was 1400 calories a week out of the equation, more than half a day's food for a strapping adult male.

So there you go

[The People's Hero]

Are the shakes you can get any good? Nutritionally sound?

I've never had one and they don't particularly appeal, but one of my mates swears by them.

I think we had the weightwatchers ones, but there are plenty available.

[Bryn]

Are the shakes you can get any good? Nutritionally sound?

I've never had one and they don't particularly appeal, but one of my mates swears by them.

I think we had the weightwatchers ones, but there are plenty available.

What type of shakes are we talking? The kind you take when looking to build muscle can be a useful supplement to a proper workout and diet programme. Anything on the high street is probably sugary crap. I wouldnt waste your time or money.

[Unabomber]

What type of shakes are we talking? The kind you take when looking to build muscle can be a useful supplement to a proper workout and diet programme. Anything on the high street is probably sugary crap. I wouldnt waste your time or money.

This, protein shakes are good to supplement a diet if someone needs to get more protein in. However it is better both nutritionally and in terms of satisfying hunger to eat your calories rather than drink them.

[JonnyBoy]

Got any scientific research proving this?

about 4 years of research

You don't have to take my word for it, but i do this as a hobby

[Unabomber]

about 4 years of research

You don't have to take my word for it, but i do this as a hobby

Well then surely you should know that eating 6 meals a day is no different to 3 in terms of weight loss, and that eating carbs at night does not lead to fat gain, excess calories over a 24 hour period does.

[JonnyBoy]

Appreciate all this advice.

On the 'cheat' meal subject. I can see how it would work, rewarding yourself for a good week of eating and satisfying a craving.

I'm fortunate in one aspect which is that I am very determined and stubborn. I would be disappointed in myself a little if I had a 'cheat' meal on anything but a special occasion, which is not to knock the theory or people who do, but I'm just as happy without it.

Another great point was one regarding being 'on a diet'. This effectively is my new diet. A lot of the things I'm eating more of, I really enjoy. I am however, eating a low calorie diet, with not much consideration for 'saturated fats' which I've been told to try to minimise and carbohydrates, which I'd say I'm eating as normal, but haven't touched chips. I'm therefore only on a diet insomuch as I will ease up my calorie allowance, although I'm happy with my food intake, I'd enjoy a glass of wine here or there amongst it which I've currently cut out completely.

I've started eating a lot more root vegetables, which I've always really enjoyed, but am really getting in to now. For me, they can replace a carb quite easily if needed.

As of last night, I am down to 12 stone, 11lbs anyway, so moving in the right direction and currently quite happy. I have felt hungry throughout the process which really bothered me first few days but getting towards 2 weeks in and I'm comfortable with the feeling now. Is this a good thing? Or if I'm feeling hungry, should I snack?

My question could be improved I suspect - if I'm feeling hungry can I trust that I 'am' hungry or is this my indulged 'Western' mind which has been conditioned to feeding on feeling hungry just asking for what its used to?

forget a diet, like the other lad said the aim should be a change of lifestyle not a tempory fix.

You can lose weight without feeling hungry and by eating around 6 small meals a day. If your eating say for example a bowel of oats with semi skimmed or water, frozen berries and pumpkin seeds, then a large sweet potato for lunch (examples) then this would substantionaly fill you up for most of the day.

Dont be afraid to eat every 3 hours, i hear you like root veg so why not try wholemeal pitta with homous and carrot sticks as a snack? also raw brocolli spears with peanut butter.

I would personally avoid fruit after three as the like of bannana's and other sugary fruit spike your insulin quickly with the short chained sugars/

Include superfoods like pommegranate juice, kale and spinach.

Chai seeds are very good for you also, try them with low fat bio youghurt and a dash of honey or almond butter/peanut butter.

As for having 6 cups of tea a day with sugar in thats a big no no, try and replace with green tea and for your sweet tooth i would add a tiny bit of honey into each one

Finish of with a glass of Almond milk before bed

[JonnyBoy]

Well then surely you should know that eating 6 meals a day is no different to 3 in terms of weight loss, and that eating carbs at night does not lead to fat gain, excess calories over a 24 hour period does.

youv'e just told me that eating carbs at night doesn't lead to weight loss? are you well?

as for 6 small meals a day it controls hunger and blood sugar levels along with hormones. A lot of fat loss is a result of a good proportion of extra protein in the diet to supplement carbs, therefore to reach the requirements you would need to eat 6 small meals a day.

You know nothing

If you are a WUM then i'm not going to listen to you and have not got time for you

[JonnyBoy]

This, protein shakes are good to supplement a diet if someone needs to get more protein in. However it is better both nutritionally and in terms of satisfying hunger to eat your calories rather than drink them.

a protein shake can cure a hunger crave, my gf takes them twice a day and hers a from the optimum nutrition range diet egg white whey