Losing weight

[AndyG]

Well with an upcoming operation I have to lose 20 kg,
Started at 112 and now at 109 after 3 weeks so on track.
First, cut out the beer, now it's a shot of vodka and a can of soda, ;)
No more fried food:(
And cut my portions in half
Trying to walk the cattle dog into the ground, but I think my knees will give out first
Track every kilojoule within my 6300 limit
The occasional treat if I'm within allowance.

Anyone else doing this, tips

[grey_ghost]

My tpis - not for everyone though..

Eat little and often. So every few hours have a piece of fruit.
Don't eat late at night - eg after 8pm
Eat breakfast
Reduce carbs (bread, rice, pasta)
Reduce grog... Oh dear!

I am not expert but have dropped 10kg in a few months doing the above.

Cheers,
GG

[Rextheute]

preface by saying - " i am not dr "

be careful with the fruit - contains sugar which convert to fat , diabetes is common as you age .

Try to eat a 'subsistence diet ' only what you need - trick your body into a state of higher metabolic burn , do mild exercise , walk , garden, housework etc

To lose weight a few years ago , i bought a lawnmowing business - lost 60 kg in 3 months .

I now weigh approx 92 kg , went down to 80kg , my mother is a fruit nut
' eat more fruit , dont eat red meat , more salad etc .

I am fairly solid , like meat and potatoes , but i dont eat junk food - i can cook very well so eat a varied diet .
Beer is my enemy - and i like beer ! but it piles the weight on rapidly .

There is a book called 'eat right for your type ' john tickell - it works on the principle of different blood types will require different foods to perform . Ever wondered why a steak makes you slow and sleepy - you may require a more white meat protein diet .
As westerners we eat a lot of highly proccessed foods , in the olden days the food travelled less miles and was closer to what it started out as .

more exercise , less fuel , makes you more efficent ! ( less weight helps )

[cafe latte]

Most diets fail as people go too far and food is no longer fun. I am very fit, I need to be as I am a fire fighter and the farm helps too. My advice is decide what meal is most important to you and enjoy it without going mad. My day for example starts with yogurt for breakfast, I have maybe a third a bowl just as it comes, but you could always add fruit if you want. Remember though fruit is still sugar so not too much. I have either a large cup of tea or a strong cap depending on my mood. Basically my breakfast has few calories just enough to get me going. I am ready for lunch when it arrives and I have a wrap with salad, cheese and ham, some fruit and a tea or coffee and water if it is hot. Again not a huge meal but enough, if I am out for a day out I will still get a pie or fish and chips the main thing is it is a treat not every day. Evening meal is either a pasta dish, steak with potato, or maybe a risotto or similar. On a Sunday we have a chicken roast with roast potatoes, and it is the only evening we have cake. I always have a couple of glasses of wine with my evening meal, or even a beer if it is very hot and I allow myself a malt whiskey or two on a Sunday evening. Basically nothing is excluded, fired food, cake, or alcohol, just all in moderation. Give yourself a good satisfying meal in the evening, but not too late ie stop eating a good few hours before bed and no supper it is not good for you.
If you are eating massive portions in the evening do reduce them, but dont starve yourself either or the diet wont last very long.
Best of luck
Chris

[Homestar]

The biggest think I did was to cut out sugar entirely from my diet - down to sauces, etc. I read every label now, and almost all packaged foods have sugar, so fresh veggies and meat is my main diet. It takes about 10 days for sugar cravings to go away, I have relapsed a couple of times, but ok at the moment. With modest excerszie I've lost around 10Kg all up. Started at 132, been down to 118 but back to 123 at the moment, so a continual struggle for me. I know what to do to make the weight come off, but sticking to it is my hardest problem as I find too many distractions.

[Dark61]

consider swimming. Very good exercise , gentle on the joints etc.
cheers,
D

[cafe latte]

The biggest think I did was to cut out sugar entirely from my diet - down to sauces, etc. I read every label now, and almost all packaged foods have sugar, so fresh veggies and meat is my main diet. It takes about 10 days for sugar cravings to go away, I have relapsed a couple of times, but ok at the moment. With modest excerszie I've lost around 10Kg all up. Started at 132, been down to 118 but back to 123 at the moment, so a continual struggle for me. I know what to do to make the weight come off, but sticking to it is my hardest problem as I find too many distractions.

I think basically the way is to make gradual changes. Cutting out sugar is good, but dont get too religious about it. I think it is better to look at every meal individually ie what do you have for breakfast and lunch and evening meal and be honest with yourself too. Anyone on a diet need to also be honest about snacks too they all count. My friend wanted to loose weight and they said they did not eat much, but when we looked at what they ate for each meal it was shocking. Breakfast was a huge bowl of sugar coated corn flakes followed by a heap of toast and peanut butter. Just for breakfast she was eating more calories than I had for breakfast and lunch. Lunch was a visit to the bakery for two pies and a cake and through the day she was munching snacks with her teas (with 2 sugars in too). Evening meal was probably no bigger than mine but too much fried and often with a sweet. She drank maybe the same, but my guess is she drank a lot more if she was honest with herself.. Anyway evening meal aside ie before she sat down for her evening meal this time she had consumed maybe double what I eat in a day and I am a lot more active. This is why I think it is important to control the calories during the day as often this is where the diet wheels fall off. Having a nice filling meal when you get home is not the end of the world (healthy though) if you have been good all day.
Chris

[cafe latte]

Adding to my last post re gradual changes, if you have huge breakfasts lunches and snacks do the changes slowly ie cut the snacks, maybe just allowing one small treat after lunch. After a week or so cut the breakfast down to something like my yogurt or a small bowl of corn flakes or something and leave lunch changes for another couple of weeks. After a while a larger breakfast will become impossible and sugar in your tea will just be foul as it is amazing how your taste changes. Years ago I had sugar in tea now I cant drink tea if someone has stirred my tea with a spoon that has stirred a cup with sugar in as I can taste it and it is horrible for me now.
Chris

[67hardtop]

Hi everyone, my weight at its peake in 2003 was 187kg. Ive had a few work related injuries before and was heading for a serious umbilical hernia repair. The surgeon told me i had to lose 30 kg before he could operate. So he put me onto optifast as its called now. After 4 months i had lost 23kg and he said it was enough. He also spoke to me about gastric bypass surgery. I had agreed to it as he had to cut me in the same area for the major hernia repair. As a result i lost a heap of weight. I got down to 110kg without any excersize due to a very bad knee. I then had another op on the r knee. Finally no pain in the knee. I started excersizing very moderatly but soon lost interest. Over the years i have stretched my tiny stomach to where i can eat almost a full sandwich. I eat 5 to 6 times a day and i maintained my weight at around 120 kg. A couple yrs ago we had a very hot summer and i started to drink coke again. Now im hooked on it again, (i used to drink around 8 litres of coke a day). My weight balooned up to 135kg. I seemed to maintain that weight for 3 yrs. Ive since had more surgery on both my feet coz of arthritis. The last surgery i had my major depression returned and i just sat home eating, and drinking coke and ice coffee. 3 weeks ago i stopped drinking coke and ice coffee, stopped the timtams and mint slices. I drink water now mostly and 3 to 4 cups coffee and occasional glass of full cream milk. I have lost 8kgs in the last 3 weeks by just cutting out those drinks and bikkies. Im now back to 135kgs and still losing. I get lots of pain when i walk due to the fusions in my feet so losing the weight will only help my feet issues. Its a big catch 22 situation for me. Food is my comfort. I dont eat maccas or kfc etc. And i dont drink alcohol or smoke. If i did id prob be dead my doc said. Anyway good luck with ur dieting. Im looking forward to getting down to 110kg ish. My doc told me coz of my very large frame ill prob never get much lower than 100kg. Take it easy. Dont go down the surgery route like i did. It still causes me a lot of problems. Its not worth it. Depression is really bad too.

Cheers Rod

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[Toxic_Avenger]

I employed the services of a personal trainer. It's not as expensive as you might think, but it gives one on one exercise training in a private gym (a skill you can use if you want to fly solo later), healthy eating advice and diet advice, and accountability to do your share of hard work to get to your goals.
I have had gym memberships for years and never went- no accountability and little motivation. Now I've got 2 weekly sessions and an eating plan and lost 11kg in 12 weeks. Not bad for a 93kg bloke when I went in, now low 80's... so a significant body weight percentage for me as I'd be low 70's if I were 100% lean muscle.

[Slunnie]

The biggest think I did was to cut out sugar entirely from my diet - down to sauces, etc. I read every label now, and almost all packaged foods have sugar, so fresh veggies and meat is my main diet. It takes about 10 days for sugar cravings to go away, I have relapsed a couple of times, but ok at the moment. With modest excerszie I've lost around 10Kg all up. Started at 132, been down to 118 but back to 123 at the moment, so a continual struggle for me. I know what to do to make the weight come off, but sticking to it is my hardest problem as I find too many distractions.

I agree completely and have done the same. Processed sugar rather than all sugar though. I couldn't gradually do it, so just went cold turkey (as in just shut the processed sugar off, not literally cold turkey as a meal). I had gut issues for about 3 weeks while doing this and have been much better off since doing this. I find it really easy to eat healthy foods now, predominently natural food and I don't crave sugar hits. I also now find that I don't need to eat anywhere near as much as I used to eat, and no need to graze. I read a book called "The Sweet Poison" and now that I've done it I'm so much better for it. The sugar is addictive and triggers the same parts in your brain as heroin or cocaine or something like that.

Also, in the supermarket, shop around the outsides, not through the centre.

[loneranger]

I agree completely and have done the same. Processed sugar rather than all sugar though. I couldn't gradually do it, so just went cold turkey (as in just shut the processed sugar off, not literally cold turkey as a meal). I had gut issues for about 3 weeks while doing this and have been much better off since doing this. I find it really easy to eat healthy foods now, predominently natural food and I don't crave sugar hits. I also now find that I don't need to eat anywhere near as much as I used to eat, and no need to graze. I read a book called "The Sweet Poison" and now that I've done it I'm so much better for it. The sugar is addictive and triggers the same parts in your brain as heroin or cocaine or something like that.

Also, in the supermarket, shop around the outsides, not through the centre.

We found once we quit sugar that if we have it now it leaves a bitter aftertaste.

[bob10]

Try this. And remember, discipline, grasshopper.


How to Lose Weight Naturally: 15 Steps - wikiHow (http://www.wikihow.com/Lose-Weight-Naturally)

[ian4002000]

I've lost around 10 kgs , mainly through eating a small breakfast, and for lunch or snack, as I am a tradie, I try and eat at Subway as often as I can.
We also changed our home dinner plate size back to a small ( old style normal ) dinner plate and this is a great help, as you are not looking at an empty plate.
I don't often eat out as the servings are far to large and I tend not to waste the vast amount of food they serve up, even though I should.


Ian
Bittern

[Disco Muppet]

Buy lots of land rover stuff.
No money for food.
Worked for me :D


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[AndyG]

Thanks guys, its a common problem at our age, and younger. Been naughty this weekend so will have to pull my socks up tomorrow.
At least I don't have the temptation of takeaway, and the local produce can be good.

The dogs not on the menu,but he is lean.
0500 tmw pounding the airport runway

[Corgie Carrier]

Consistency is the main thing with losing weight.

Eat a good breakfast
Exercise in the morning also gets the metabolism firing
Fruit is good for a morning snack
If having subway or similar be careful of the sauces they are real bad for you, very high in calories.
The biggest problem with alcohol isn't the drink, it's the snacks you consume while your drinking and not thinking.

If you haven't been to a gym before or it's been a while, I recommend a PT (Not just because I am one) to make sure you are doing the exercises correctly to avoid injury.

I find with most people that eating every 3 hours is good to get you through the day and keep the metabolism firing.

Grey ghost..Ignore the don't eat after 8pm stuff. If you go to bed hungry, you won't sleep well and that is more damaging to your health (mental and physical) than eating something after 8pm. If you are hungry late I recommend some (50-75g) untaosted muesli or oats and skim milk to get you through the night.

Most of you sound like you have a good idea of what you need to lose the weight so keep going. If you fall off the wagon don't give up, just get back onto it the next day.

Another thing to keep you motivated is a cheat meal once a week. By this I don't mean a whole family sized pizza, just something that you love, that might not be within your weight loss menu.

[bob10]

Thanks guys, its a common problem at our age, and younger. Been naughty this weekend so will have to pull my socks up tomorrow.
At least I don't have the temptation of takeaway, and the local produce can be good.

The dogs not on the menu,but he is lean.
0500 tmw pounding the airport runway


From my experience, dog is best eaten marinated, and as a satee, don't cook too long, you'll make it tough.

[DiscoMick]

Eliminate dessert completely.
Get a wife who is gluten intolerant, then eat whatever she does.
Walk lots.
Wine not beer.
Drink more water (many people are dehydrated and don't realise)
Fruit for snacks (I'm into bananas atm).
Eat a good breakfast and then you'll be less inclined to snack during the day.
Don't over-diet, as it just makes you hungry and then you binge.

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[Pickles2]

I've always had trouble with my weight,..got up to 102ks,..6',...medium frame,...MUCH too heavy.
So, a couple of years ago, I decided to do something about it.
Put myself on a 1500 calorie daily diet & walked for an hour a day. This worked out at around a little over a kilo per week weight loss. Target was originally 10 kilo loss, but I kept going & lost 20 kilos.
It's NOT hard, well it is I suppose, but if ya've got the will power, & stick to 1500 calories & 1 hour of walking per day, I GUARANTEE that you will lose weight,...umless of course you already have a skeletal frame.
The secret is to keep it off. I'm retired & like my "luxuries" (why shouldn't I, I say,....I've worked hard, & I ain't gonna live like a hermit!!), so I have "few" reds, & the odd chocky etc, & the weight's crept back on, but I KNOW that if I REALLY made the effort, 1500cals & 1 hr walking per day would lose it for me.
Wifey has the secret, she says it's calories in Vs calories out, & if ya eat more than ya use, ya gonna put it on!
Pickles.

[spudboy]

It's interesting to read everyone's thoughts on this.

I watched this TED Talk a few weeks ago, which posed the question "Where does the lost weight go" when you lose weight.

Surprisingly, you breathe it out! Seriously!

http://www.youtube.com/watch?v=vuIlsN32WaE

Me - I only eat 2 meals a day.

A huge pasta sized bowl of cereal in the mornings (4 or 5 weetbix + cornflakes + museli + banana + yoghurt) at 10:00AM-ish.

Then a normal sized dinner around 9:00PM.

Sometimes I have some almonds or dried fruit at 5:00PM if I am peckish, but not all that often.

Everyone has an opinion on how this is bad for me (eating too close to bed-time, should eat more often, whatever) but it suits me.

[DiscoMick]

The key seems to be not to diet, but to permanently change your lifestyle.

[austastar]

Hi,
I just think thin!

Been the same size/weight since the 70s.

Not liking industrial 'foods ' may have some influence.

Cheers

[cafe latte]

The key seems to be not to diet, but to permanently change your lifestyle.

I agree, liking a different food is just getting used to it. I dont have butter or other spreads on bread, but I used to do. When I first stopped the bread was too dry, not right. Now if I eat out and there is butter on the bread it is just gross yuk!! I have got so used to bread dry with butter it is like someone has dipped it in lard or something. Get used to a health diet and it will become second nature.
Chris

[superquag]

My 2 cents worth...

Several years ago - due to my blood-sugar being high, - the State licensing loonies threatened to take my wheels off me, Truck, Bus, car, garden barrow and office-chair...

Ok, last one is a lie.

So I got angry, Very angry and did mountains of research in a shrt time, both Dr Google and real - live 'books'.

Few things to take home:

Joined a 24 hour gym, to get stronger/build muscle and for the 'Feel-Good' stuff. NOT for weight-loss. Best anti-depressant I've ever tried. :D

Educate yourself: No apologies to anyone, but being an ignorant and over-compliant patient encourages your Dr to treat you like that...

A bit of light reading:- Gary Taubes's "Why we get fat and what to do about it" - evilbay, around $25. He names-names as to 'who' has misdirected us all this time. And made YOU feel guilty... Lots of verifiable Facts.

'The Gabriel Method' by Jon Gabriel, also on-line. provides Motivation, crucial, in my opinion.

Bottom line: - Be your own, motivated, well-informed Physician.

And Maintain(ing) the Rage also helps.:twisted:

My HbA1c from 12's, down to 5.6, nearly 30kg of FAT gone, Blood pressure say 140/80 ....

and off ALL my diabetic and blood-pressure medications.

Best of all, had support from my Cardiologist, GP was amazed, but....
Endocrinologist was a bit peeved... - Priceless !!!!

Cheers ! (sorry, slip of the fingers...'NO booze'. :p )

With a bit of 'desire' and a dash of Rage,, you CAN and WILL do it.

[AndyG]

Well off to a Hindu Festival/Feast at lunch time, presumably lots of veggies and a lack of beef , LOL

So breakie was two weetbix and a lot of Paw Paw to make space
About to plant about 20 paw paw trees to get a permanent supply of same.

Apart from being off the beer big time,
The Dog, i have an obligation to walk him, starting at 0500, if it wasnt for him i would be a couch potato

Of course here, no gym, no doctors, no counselling, bugger all food choice, and bugger all temptation.

[Pinelli]

Lot of stuff here on food, so I'll add in my other bit.

I bought a set of scales that measure to 0.1kg. Just from BigW, not expensive. I weigh myself once a day, in the morning, at the same time, and keep a track of that. Your weight goes up and down during the day, so resist the temptation to hop on at other times. It lets you see the effect of the previous days diet and exercise, and I always aimed for small improvements over a week, but didn't kick myself if occasionally it went the wrong way, as long as the general trend was down.

I lost 10kg in the first couple of months, and do plan on losing more, but for me the biggest win is that I have kept within 88 and 90kg (I'm not tall) for about 9 months. My weight has never been so stable.

[cafe latte]

Well off to a Hindu Festival/Feast at lunch time, presumably lots of veggies and a lack of beef , LOL

So breakie was two weetbix and a lot of Paw Paw to make space
About to plant about 20 paw paw trees to get a permanent supply of same.

Apart from being off the beer big time,
The Dog, i have an obligation to walk him, starting at 0500, if it wasnt for him i would be a couch potato

Of course here, no gym, no doctors, no counselling, bugger all food choice, and bugger all temptation.
Dont eat too much paw paw, lots of sugar (fructose) and lots of pectin which can have you visiting the toilet for too many rather wet number 2's... Dont ask me how I know...
Chris

[Tombie]

Good on ya mate...

I've had a PT for about 16 months now... And now I'm completing my PT qualifications and a Diploma of Business at the same time..

Gym is a great de-stressing tool... And you get fit to boot!

Diet is 9/10ths of the battle.... And not everything you think is good actually is... Then again, not everything is bad either ;)

I've lost 32kg, and keep setting new Pbs and 1RM limits regularly...

[AndyG]

I suppose the question is how much paw paw is enough, as it has some good attributes

Papaya contains significant amounts of fiber, folate, and vitamins A and C. It's also relatively low in calories, making it a good choice for those looking to lose weight. Add papaya to your morning smoothie, use it in a fruit salad for a snack or make a fruit salsa to serve beside fish or chicken.
Calories and Macronutrients
You can eat a whole cup of fresh cubed papaya, or about 5.2 ounces, for just 62 calories. This serving of papaya has 0.4 gram of fat, 0.7 gram of protein and 15.7 grams of carbohydrates. Trade in your usual sweet dessert for a cup of papaya, and you'll save calories and fat, making it easier to reach your weight-loss goals.
High in Fiber
People who consumed a low-fat diet high in fiber lost more weight than those consuming a diet high in fat and low in fiber, according to a study published in May 2006 in "Diabetologia." Each cup of papaya features 2.5 grams of fiber, or 10 percent of the daily value. Fiber adds bulk to your food and slows the emptying of your stomach, helping you feel full for longer so you can eat less throughout the day.

A lot of hype on the net about paw paw /papaya a bit of a fad diet it seems. I suppose if i take too much it will be an excellent time to do my my muscle exercises where i am supposed to pretend i am incontinent, i forget the name of that particular muscle, and am conscious of the swear filter. :o Preparing for a prostate removal is so much fun . :p

[Eevo]

Diet is 9/10ths of the battle....

someone told me you cant exercise away a bad diet. they were correct.

[JoeFriend]

Hard for me to read all the comments so apologies if I repeat what others say.

I am a qualified personal trainer and know lots of nurtitionists, so know a bit about all this.

Fat loss is all about insulin response, more insulin means more fat storage.

Some people have said stay away from fruit it is high in sugar (I read some comments), there is no issue with fruit at all as it doesn't spike insulin levels like processed sugars.

If you want the best diet for rapid weight loss I would recommend a keto diet. Just type it into Google and read as much as you can. Then progressively move it back to a balanced diet. It is pretty much the basis of all diet programs.

Do not starve yourself, it is counter productive as your body moves into a preservation state, not a burning state. Keto diet googling should explain this as well as its a key part of the diet.

Drink plenty of water. Helps you process everything.

Do high intensity interval training for 20-25 minutes every second day, alternating with heavy weights across the whole body (yep, legs are part of your body). Intervals will increase fat burning for longer, as will heavy weights. Have a rest day on your last day.

Feel free to PM me with any questions or I can open info up to the forum if it is wanted.

But whoever said it was right, you can't out train a bad diet, unless you are like me and train for 24 hour bike races and 700km adventure races, then it is just a case of "sure, have another slice of the cake, you've earnt it". It is the alcohol that puts it on me, albeit slowly. :)

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[Disco-tastic]

Low carb, low sugar (no processed sugar), high protein worked for me. As someone else has said (sorry its a few pages back) having an indulgence meal once a week helps to keep going, as you don't have to miss out on foods you love.

I would stick to the diet for 6 1/2 days then have a pasta dish or dessert (or both :o ) on sunday evening. It helped me to not go insane just eating meat and veg all the time!

Nuts, legumes and healthy fats are also great for you.

I would avoid anything labelled low fat as they usually add sugar or artificial sweetener to make it taste any good!

Disregard what you need to based on professional health advice. If you have heart problems or anything some foods are obviously not going to help that.

Exercise (a half hour walk everday is good) is always good too!

Hope that helps. The hardest thing is motivation so if you're struggling post it up here and you'll get a bunch of encouraging messages!

Cheers

Dan

[NavyDiver]

Well with an upcoming operation I have to lose 20 kg,
Started at 112 and now at 109 after 3 weeks so on track.
First, cut out the beer, now it's a shot of vodka and a can of soda, ;)
No more fried food:(
And cut my portions in half
Trying to walk the cattle dog into the ground, but I think my knees will give out first
Track every kilojoule within my 6300 limit
The occasional treat if I'm within allowance.

Anyone else doing this, tips

Every Kilo off makes your knees last mate. Good effort to date. Dog must be enjoying it to.

Drink water, Carry the water bottle everywhere, Rest when needed then get moving again. :D Bravo Zulu

[AndyG]

The morning walk at 0500 is easy, the 1700 one in a oil palm plantation is sweltering, 5 degrees south, by the time I finish, the dog is done, I'm saturated, lungs and heart pumping, ( steep climb home) and knees knocking. Very low tech, but yes I will start carrying a water bottle.

We are going to build a gym at the club, as we have too many fat old bastards, so what equipment would you get that is likely to be used on an ongoing basis and do some good. None of us are athletic.

[korg20000bc]

https://www.aulro.com/afvb/images/imported/2015/11/708.jpg

[bob10]

The morning walk at 0500 is easy, the 1700 one in a oil palm plantation is sweltering, 5 degrees south, by the time I finish, the dog is done, I'm saturated, lungs and heart pumping, ( steep climb home) and knees knocking. Very low tech, but yes I will start carrying a water bottle.

We are going to build a gym at the club, as we have too many fat old bastards, so what equipment would you get that is likely to be used on an ongoing basis and do some good. None of us are athletic.


Start with bicycle machines, and walkers. Ones with heart rate moniters. I use both these at least 4 times a week, 30 minutes each one. Start off easy, as you feel better, push a little bit, not too much. Going for a set km . on each one. I do 12 km's on the bike, 7km's on the walker. Not a lot, but I feel great. A medical before you start is good idea. It doesn't take long before you will notice the difference, but IMO, you are better off in a gym with a trained attendant. And a program styled for the individual.

[superquag]

My own addiction is the rowing machine, in my usual gym a Concept II. - Air-fan as the loading element. I've used the water-braked unit and its harder work... but IMHO is more beneficial.

Rowers who reached a high level of fitness in their youth... generally maintain a good (slow & strong) heart-rate for many years after, so I read somewhere.
Makes sense, as it mimics High Intensity Interval Training... in each stroke.

When done properly, the 'return' should take approx twice as long as the 'pulling'.

Like many beginners, my timing was too rushed, therefore not giving myself the 'rest' between efforts. For me the solution was to row without using the foot-straps. This forces you to be gentle on the return... only the grip of your heels/weight of your feet holding on...

I use a couple of 'benchmarks' to chart progress.
1. Distance covered in a 20 second sprint.
2. Time to complete 1,000 metres. Or 2,000 or 5,000 / 10,000metres.

I'm told that 92+ metres / 20 sec. and 4:45 for 1km is.... 'acceptable' for my Vintage.

Most important thing is, pick something that you ENJOY, which also challenges you.

Building muscle-bulk (weight training) is also 'gold' as that burns up calories even during inactivity. Not only regulates blood-glucose/Insulin sensitivity, but ramps up Testosterone production. Naturally...

Had another look at my eating protocol during my "losing" phase, and it is basically 'Paleo' but with dairy. - My fried mushrooms drowned in butter..and tomatoes were but an excuse for scoffing heaps of Himalayan salt (pink) and lashings of Tumeric, Cinnamon Cayenne and black pepper.

Even a .chunk of cheese earns a smothering of the spices..

Eating lots of real FAT, such as butter and coconut oil satisfies the hunger for the longest. Nothing is as demoralising as giving in to hunger... .
How you view various foods will also determine whether you will or won't want them... I regard ANY sugar, spuds/grains as toxic... why would I eat poison ?

Biggest advantage of a gym membership is the 'atmosphere' that comes with it, and the effect it has on you. for encouragement.
The other is, as has been mentioned, availability of expert help. A couple of consecutive sessions with a personal trainer will do wonders for establishing good technique and Habits.

[NavyDiver]

The morning walk at 0500 is easy, the 1700 one in a oil palm plantation is sweltering, 5 degrees south, by the time I finish, the dog is done, I'm saturated, lungs and heart pumping, ( steep climb home) and knees knocking. Very low tech, but yes I will start carrying a water bottle.

We are going to build a gym at the club, as we have too many fat old bastards, so what equipment would you get that is likely to be used on an ongoing basis and do some good. None of us are athletic.

As a member of an Old Bastards Club at a local young persons gym :eek: I think a good treadmill that tilts, Bike, rowing and free weights dumbbells. As per another suggestion, a personal trainer to help motivate when the going gets tough and to show you how can help a lot.

In a Little run last week a sign said " When your brain is telling you to stop- Its lying to you- keep going" That was at 20k of a marathon - ouch

Pick a goal like a 1/2 marathon- walking is fine, slow jog/walk cool sweating like an Old Bastard like me is probably uncool. I met a cool 88 year old who walks marathons. Nice young lady who let me out from wishing my kids well in a 5km run at the Melb marathon told me she could not have run/walked 5km 3 months before. She had lost 30kg. She would still have been your weight or more at a guess. Her smile and excitement at her achievement is like your effort to be applauded you Old Bastard:D

Careful with going into fast. A man on a Defibrillator 2km from the end of the Melbourne marathon pushed a little to hard! He lived thankfully.

Your "steep climb home" is outstanding exercise and a top effort in heat which puts many indoors with a beer which doesn't help our waist lines saddly

[Tombie]

Nice effort Mr Superquag and reasonable times on the rower too...

When feeling adventurous one day give the "gym triathlon" a go...

1000m row,
1000m run;
5000m bike.
(Repeat 4 times)

It's definitely a decent Aerobic session..

[lebanon]

I have been through all kinds of diets, with some success and many failures. Spent my life with a yoyo effect of weight loss and gain.

I believe that people are not made the same, some have a high metabolism that eliminates calories as opposed to others who have a slow metabolism, I belong to that group.

Sometimes I feel that I gain weight by just looking and food.

I must also admit that it is not easy to lose weight when you live in a country where the Sunday lunch table looks like this

https://www.aulro.com/afvb/images/imported/2015/11/691.jpg

P.S. this picture shows only 40% of what is still to be served. Dessert is another major issue.

One of the dieticians explained that our life style has changed from an active to a sedative type where the required amount of calories to maintain the daily activity is much lower than before yet instead of meeting this change with a change in our eating habits and food quality we went the opposite way.

As Pickles2 said it, "it's calories in Vs calories out"

[cafe latte]

I have been through all kinds of diets, with some success and many failures. Spent my life with a yoyo effect of weight loss and gain.

I believe that people are not made the same, some have a high metabolism that eliminates calories as opposed to others who have a slow metabolism, I belong to that group.

Sometimes I feel that I gain weight by just looking and food.

I must also admit that it is not easy to lose weight when you live in a country where the Sunday lunch table looks like this

https://www.aulro.com/afvb/images/imported/2015/11/691.jpg

P.S. this picture shows only 40% of what is still to be served. Dessert is another major issue.

One of the dieticians explained that our life style has changed from an active to a sedative type where the required amount of calories to maintain the daily activity is much lower than before yet instead of meeting this change with a change in our eating habits and food quality we went the opposite way.

As Pickles2 said it, "it's calories in Vs calories out"
It is true we are not all made the same, but in reality those over weight eat a lot more than those that are not over weight. I am slim with good blood pressure and I am quite fit, and I would probably find it harder to put on weight than some. Saying that I dont drink a lot of alcohol, I dont eat junk food or snacks between meals. I donk have a sweet tooth either so not a fan of cakes anyway (IMO it is what you get used to this respect...).
You cant really blame metabolism for being over weight, whatever your body type endomorph or ectomorph if you over eat and eat the wrong things you will be over weight.
Chris

[cafe latte]

Those wanting to loose weight need to really want change in their life. My own dad has battled with weight loss for years, but the problem was he did not want change enough. He agreed to go on diets and mum made him healthy food, but he would sneak fish and chips and pies while he was out (we found wrappers hidden under his car seat a few times).
Dad had a heart scare recently and he now needs a triple bypass due to his life style this scare seems to have focused him. Realizing he could have died and being told he needs to loose weight if the operation is going to be successful no longer it seem hard for him to loose weight and there has been no more cheating either. Dad has lost heaps of weight and this time I really believe he will keep it off as this time he really wanted change as he wanted to see his grand kids grow up..
Chris

[AndyG]

I have been through all kinds of diets, with some success and many failures. Spent my life with a yoyo effect of weight loss and gain.

I believe that people are not made the same, some have a high metabolism that eliminates calories as opposed to others who have a slow metabolism, I belong to that group.

Sometimes I feel that I gain weight by just looking and food.

I must also admit that it is not easy to lose weight when you live in a country where the Sunday lunch table looks like this

https://www.aulro.com/afvb/images/imported/2015/11/691.jpg

P.S. this picture shows only 40% of what is still to be served. Dessert is another major issue.

One of the dieticians explained that our life style has changed from an active to a sedative type where the required amount of calories to maintain the daily activity is much lower than before yet instead of meeting this change with a change in our eating habits and food quality we went the opposite way.

As Pickles2 said it, "it's calories in Vs calories out"

More importantly, when are you inviting us over for lunch. :D

[Pickles2]

Some people are lucky with respect to their weight, and not having to worry about it,...I'm no expert & I don't know the reason why, but it must be something to do with a person's matabolism,...but like I said, I really have no idea.
But I have a case in point,...my next door neighbour,...He's now 87 years of age, he's been my neighbour for 34 yrs, so I know him pretty well,....He eats far more than I do, He's around my height, 6', and He has always been around 76 kilos,...never varies,...no matter what He eats.
I've also known of others at work, ate like horses, I knew of one guy, ate the sandwiches his mum gave him for lunch at morning tea, then went out & bought a few pies for lunch, & He'd regularly have something in the afternoon, again,....no weight gain.
Don't know why this is, but it ain't fair,....I just have to look at food, & the weight goes on!
Pickles.

[cafe latte]

Some people are lucky with respect to their weight, and not having to worry about it,...I'm no expert & I don't know the reason why, but it must be something to do with a person's matabolism,...but like I said, I really have no idea.
But I have a case in point,...my next door neighbour,...He's now 87 years of age, he's been my neighbour for 34 yrs, so I know him pretty well,....He eats far more than I do, He's around my height, 6', and He has always been around 76 kilos,...never varies,...no matter what He eats.
I've also known of others at work, ate like horses, I knew of one guy, ate the sandwiches his mum gave him for lunch at morning tea, then went out & bought a few pies for lunch, & He'd regularly have something in the afternoon, again,....no weight gain.
Don't know why this is, but it ain't fair,....I just have to look at food, & the weight goes on!
Pickles.

Dont look :D
Chris

[superquag]

(No pun intended, but...) There's a large body of evidence that says the gut microbiome (the brand, type, and numbers of bacteria who life there...) is no less important than worrying about "what" calories you eat.

Was recently reading how the variety of bugs in a skinny person is different to that of a larger person.

When I was in the spiral dive, I was eating huge amounts of butter....and home-brewed sauerkraut, the latter supposed to replenish the population inside.
They can be sensitive little beggars, and respond -eventually- to what you shovel down...

[lebanon]

More importantly, when are you inviting us over for lunch. :D


On Sunday :)

[AndyG]

(No pun intended, but...) There's a large body of evidence that says the gut microbiome (the brand, type, and numbers of bacteria who life there...) is no less important than worrying about "what" calories you eat.

Was recently reading how the variety of bugs in a skinny person is different to that of a larger person.

When I was in the spiral dive, I was eating huge amounts of butter....and home-brewed sauerkraut, the latter supposed to replenish the population inside.
They can be sensitive little beggars, and respond -eventually- to what you shovel down...

And an Australian school kid won a science prize this year for showing that the appendix acts as a storage reserve for gut flora.

Does worms come under the category of bugs :D

[DiscoMick]

I prefer not to think about my worms...

Sent from my GT-P5210 using AULRO mobile app

[superquag]

"...And an Australian school kid won a science prize this year for showing that the appendix acts as a storage reserve for gut flora.


That's 'gold'...

For as long as I can remember, 'conventional/Allopathic' Medicine has derided the value of this, redundant, vestigial hangover... especially in reply to the 'Alternatives' who assert it is there for a Very Important Reason. (though unable to positively define such.)

Good to see them proved correct. Again. :twisted::twisted::twisted:

Interesting direction for this Thread, as so much (read:- 'Most'...) of our previously pontificated diet advice is being demolished in the light of honest Science, and indeed shown to be totally opposite, in so many instances.

No, I won't start.......:eek:

Edit; - Give that kid a huge pat on the back... Well Done !

[AndyG]

I stand corrected, by myself.

Eureka science awards: Mystery of the appendix and other scientific questions explained by school kids - ABC News (Australian Broadcasting Corporation) (http://www.abc.net.au/news/2015-08-26/mystery-of-the-appendix-and-other-scientific-questions/6726572)

She didnt discover it, but she presented the info in a meaningful way

Must help when your doing your homework that your Grand father won a Noble Prize . ;)

[Slunnie]

It's interesting to read everyone's thoughts on this.

I watched this TED Talk a few weeks ago, which posed the question "Where does the lost weight go" when you lose weight.

Surprisingly, you breathe it out! Seriously!

Dr Karl Kuzelnicki says that also.

[spudboy]

Well I was surprised that it leaves your body as C02 and Water. I thought it got 'burnt up' somehow to produce energy or something, but this is wrong.

Someone deleted the YouTube video on my original post, but if you search YouTube for "ted talk mathematics weight loss" you'll find a pretty clear explanation of how it works from a Physicist.

[NavyDiver]

Dr Karl Kuzelnicki says that also.

So it not all the running its my puffing!:D:D:D Might be true but a Gent with emphysema I saw yesterday did sadly not benefit