[Offers] NSC Fitness Thread

[Deleted member 37369]

Weight creep over 20 years took me to 16st,0 by April 2022. 13,8 my target weight. Despite that I’ve usually maintained some exercise and a base fitness to an extent.

With many weight ups and downs since, currently I’ve got about 1st to go.

Three things have benefitted my the most, imho:
1. Cut the carbs. My lunches are often a varied salad with a large omelette for example. For dinner having something different like a jacket potato, when we’ve made pasta and garlic bread for the family.
2. Cut evening snacking, it’s an unnecessary killer. This is the hardest habit to break for me.
3. I’ve changed 40 minute fitness bike rides into HIT instead. Cycling up steep hills near us, repeated several times, the downhill is the rest. This is a game changer, I’ve finally cracked weight loss. Far better than steady exercise. I go for brisk 5,000 step walks too, working some different muscles to cycling.

Number 2 has always been a problem for me, plus general comfort eating when my sleep has been poor ... which unfortunately is a common occurrence!

I'm giving the 16/8 intermittent fasting a go - even if it's just to give me some discipline to get things going. My eating hours are between 11am and 7pm.

I recently returned from holiday and hit the scales at 15st - this morning I was just under 14st 9lbs. I'm only 5' 7" so I'm currently obese on the good old BMI charts! I haven't been below 13st 10lbs for years - so that's my first target.

Activity isn't a problem for me ... I'm relatively for for an obese bloke! I love long walks, especially ones with big hills. I cycle and also do indoor cycling using ZWIFT which I find very motivational.

I just consume too many calories - I love chocolate and have been known to sink a big spoon into a jar of Nutella!! And getting older means the old metabolism is slowing down!

This morning I've just had 2 black coffees ... 50 minutes to go and I can start eating!

 

[Mellotron]

As per the above comments - I am implementing an evening curfew for food. It's the most needless, just-because-it's-there sort of eating and I think body struggles to metabolise food later at night or something like that?

My little hack which I find works is to BRUSH MY TEETH after dinner. That tells me brain that we're done food wise for the day.

 

[timbha]

Number 2 has always been a problem for me, plus general comfort eating when my sleep has been poor ... which unfortunately is a common occurrence!

I'm giving the 16/8 intermittent fasting a go - even if it's just to give me some discipline to get things going. My eating hours are between 11am and 7pm.

I recently returned from holiday and hit the scales at 15st - this morning I was just under 14st 9lbs. I'm only 5' 7" so I'm currently obese on the good old BMI charts! I haven't been below 13st 10lbs for years - so that's my first target.

Activity isn't a problem for me ... I'm relatively for for an obese bloke! I love long walks, especially ones with big hills. I cycle and also do indoor cycling using ZWIFT which I find very motivational.

I just consume too many calories - I love chocolate and have been known to sink a big spoon into a jar of Nutella!! And getting older means the old metabolism is slowing down!

This morning I've just had 2 black coffees ... 50 minutes to go and I can start eating!

Lots of CV work there so well done. Unfortunately our bodies get used to a certain amount of activity so once (or preferably twice) a week why don’t you exchange some cardio for weight bearing exercise, eg squats, curls, etc. nothing too heavy, but enough to make you feel it after 10 reps.

 

[Deleted member 37369]

Lots of CV work there so well done. Unfortunately our bodies get used to a certain amount of activity so once (or preferably twice) a week why don’t you exchange some cardio for weight bearing exercise, eg squats, curls, etc. nothing too heavy, but enough to make you feel it after 10 reps.

That's something I've been thinking about. I've got a fairly hefty kettlebell which is a fantastic door stop ... but maybe I need to use it differently. Also got a couple of dumbbells ...

 

[Weststander]

Number 2 has always been a problem for me, plus general comfort eating when my sleep has been poor ... which unfortunately is a common occurrence!

I'm giving the 16/8 intermittent fasting a go - even if it's just to give me some discipline to get things going. My eating hours are between 11am and 7pm.

I recently returned from holiday and hit the scales at 15st - this morning I was just under 14st 9lbs. I'm only 5' 7" so I'm currently obese on the good old BMI charts! I haven't been below 13st 10lbs for years - so that's my first target.

Activity isn't a problem for me ... I'm relatively for for an obese bloke! I love long walks, especially ones with big hills. I cycle and also do indoor cycling using ZWIFT which I find very motivational.

I just consume too many calories - I love chocolate and have been known to sink a big spoon into a jar of Nutella!! And getting older means the old metabolism is slowing down!

This morning I've just had 2 black coffees ... 50 minutes to go and I can start eating!

I love chocolate and most things sweet. My Mum was a home baker, every dinnertime we had amazing steam puddings etc …. I blame that on my sweet tooth . I recognise the comfort eating evening bad cycle.

I usually put on a lot of weight on holidays, starting with seeing amazing hotel buffet breakfasts. Over recent years I’ve the willpower to moderate that first binge eating eg just a healthy cereal and fresh roll. The aim to go home with just a few pounds gained.

 

[Weststander]

As per the above comments - I am implementing an evening curfew for food. It's the most needless, just-because-it's-there sort of eating and I think body struggles to metabolise food later at night or something like that?

My little hack which I find works is to BRUSH MY TEETH after dinner. That tells me brain that we're done food wise for the day.

Thar works and gets ‘the chore out of the way”.

We definitely don’t need any food after our evening main course.

 

[LamieRobertson]

Hmmm

 

[Mellotron]

Once again I'm bouncing this for selfish reasons.

Been really poor this winter and it's making me feel sluggish, low energy. Deep into young fatherhood and struggling for time and motivation to exercise.

It baffles me that looking after your children doesn't burn more calories. It's bloody knackering.

I'm at about 109kgs now, biggest ever was about 118kgs, long term aim is 80-85kgs.

 

[Weststander]

Once again I'm bouncing this for selfish reasons.

Been really poor this winter and it's making me feel sluggish, low energy. Deep into young fatherhood and struggling for time and motivation to exercise.

It baffles me that looking after your children doesn't burn more calories. It's bloody knackering.

I'm at about 109kgs now, biggest ever was about 118kgs, long term aim is 80-85kgs.

Would you have the willpower to do a once a week fast?

 

[Mellotron]

Would you have the willpower to do a once a week fast?

As in no food for a whole day? Have you found this transformative for you?

 

[Weststander]

As in no food for a whole day? Have you found this transformative for you?

I peaked in April 22 after an Austrian ski hotel served 7 courses every evening, at 103kg. Gradually since with setbacks I’m less than 95kg. I’m tall, my target BMI is 86kg. But I kind of hover on a 95kg plateau.

I enjoy R4’s Just One Thing podcasts. In the Inflammation episode, the leading expert herself does a one day fast per week. So it’s no food or calorific drinks from dinner time until breakfast two day later. I’ve tried it this year, (unlike Dahoud) it’s a game changer. The beauty is getting the ‘agony’ of losing weight out of the way in one hit per week. I cheat slightly with a tiny but of skimmed milk in tea and coffee.

We’re genetically hunger gatherers, the fast mimics a natural period where food can’t be found. Your body after 14 or 16 hours starts hitting fat stores. The first time is the worst. The weight falls off.

My own added comment is not to then think you can binge eat on crap the rest of the week. Eat healthily with some treats.

If you can cut out evening snacks permanently.

 

[Mellotron]

I peaked in April 22 after an Austrian ski hotel served 7 courses every evening, at 103kg. Gradually since with setbacks I’m less than 95kg. I’m tall, my target BMI is 86kg. But I kind of hover on a 95kg plateau.

I enjoy R4’s Just One Thing podcasts. In the Inflammation episode, the leading expert herself does a one day fast per week. So it’s no food or calorific drinks from dinner time until breakfast two day later. I’ve tried it this year, (unlike Dahoud) it’s a game changer. The beauty is getting the ‘agony’ of losing weight out of the way in one hit per week. I cheat slightly with a tiny but of skimmed milk in tea and coffee.

We’re genetically hunger gatherers, the fast mimics a natural period where food can’t be found. Your body after 14 or 16 hours starts hitting fat stores. The first time is the worst. The weight falls off.

My own added comment is not to then think you can binge eat on crap the rest of the week. Eat healthily with some treats.

If you can cut out evening snacks permanently.

I’m going to try it and report back.

 

[Weststander]

I’m going to try it and report back.

Let’s both get there!

Another reason to achieve this is for our kids …. a healthier dad who’s going to around for a long time

 

[Deportivo Seagull]

I have osteoarthritis and hit just hit 60. I saw a specialist at the tail end of last year who said that generally, for those with and without arthritis, light resistance work is a must for healthy bones especially as we get older. So press ups (on your knees if needs be) and gentle squats. If you have light weights (milk containers or books work) then even better. I’m pretty active anyway but had neglected using weights, feel much better for it though arthritis is still a pain.

 

[Solid at the back]

Peaked at 100kg last March, I'm 5'8 so my BME was obese. I started intermittent fasting 17/7 on max calories of 1300 per day Sunday-Thursday (still wanted to enjoy weekends, but not overdo it). Managed to get down to 70kg by December.

Started the gym again last month and am going 4 days per week and have increased my calorie intake and stopped the fasting now as want to gain a bit of muscle

 

[dazzer6666]

I peaked in April 22 after an Austrian ski hotel served 7 courses every evening, at 103kg. Gradually since with setbacks I’m less than 95kg. I’m tall, my target BMI is 86kg. But I kind of hover on a 95kg plateau.

I enjoy R4’s Just One Thing podcasts. In the Inflammation episode, the leading expert herself does a one day fast per week. So it’s no food or calorific drinks from dinner time until breakfast two day later. I’ve tried it this year, (unlike Dahoud) it’s a game changer. The beauty is getting the ‘agony’ of losing weight out of the way in one hit per week. I cheat slightly with a tiny but of skimmed milk in tea and coffee.

We’re genetically hunger gatherers, the fast mimics a natural period where food can’t be found. Your body after 14 or 16 hours starts hitting fat stores. The first time is the worst. The weight falls off.

My own added comment is not to then think you can binge eat on crap the rest of the week. Eat healthily with some treats.

If you can cut out evening snacks permanently.

Most of the research suggests there’s not much difference between fasting and having a calorie-restricted diet…..in essence, fasting for 24 hours (assuming you’re eating normally the rest of the time) gives you (very roughly) a c3000kcal ‘deficit’ (1500 of food not eaten plus your normal metabolic burn) which would equate to loss of a pound a week or so……..it’s all about finding what method works for the individual, and I don’t seem to be able to find one

I too always drift up a bit on holidays (just been away for 10 days where I did little exercise and ate/drank too much) but can usually drop that typical 2-3kg within a few days by being careful but then I just lapse into ‘normal’ habits. I just about get away with it by going to the gym 5/6 times a week but I know from my long distance running days you can’t out-exercise a bad diet. Even when I was running 50-60 miles a week I weighed the same as I do now (I was always hungry though). My weight has been within a pretty narrow band for 15 years or more now but would love that band to be 5k lower. I might try the 24 hour thing as I inadvertently intermittently fast at the moment anyway as don’t eat between dinner and an early lunch most days.

Evening snacks are a killer I think - mine usually happen as a result of having a drink or two so I’m cutting right down on that.

 

[Weststander]

Most of the research suggests there’s not much difference between fasting and having a calorie-restricted diet…..in essence, fasting for 24 hours (assuming you’re eating normally the rest of the time) gives you (very roughly) a c3000kcal ‘deficit’ (1500 of food not eaten plus your normal metabolic burn) which would equate to loss of a pound a week or so……..it’s all about finding what method works for the individual, and I don’t seem to be able to find one

I too always drift up a bit on holidays (just been away for 10 days where I did little exercise and ate/drank too much) but can usually drop that typical 2-3kg within a few days by being careful but then I just lapse into ‘normal’ habits. I just about get away with it by going to the gym 5/6 times a week but I know from my long distance running days you can’t out-exercise a bad diet. Even when I was running 50-60 miles a week I weighed the same as I do now (I was always hungry though). My weight has been within a pretty narrow band for 15 years or more now but would love that band to be 5k lower. I might try the 24 hour thing as I inadvertently intermittently fast at the moment anyway as don’t eat between dinner and an early lunch most days.

Evening snacks are a killer I think - mine usually happen as a result of having a drink or two so I’m cutting right down on that.

It’s worth listening to R4’s Just One Thing on inflammation. Even slim folk gain from a fast, for many other reasons.

Yep, food/booze after dinner is totally unnecessary and has a big impact on fat : sugars.

 

[Couldn't Be Hyypia]

Not directly a weight loss tip, but definitely something to understand more about is about Ultra Processed Food (UPF). Don't assume you get it already. I thought I knew about it until I read Ultra Processed People (on audio in my case). It's a game changer for general health, weight control, sleep etc. Eye opening book I highly recommend.

 

[dazzer6666]

I have osteoarthritis and hit just hit 60. I saw a specialist at the tail end of last year who said that generally, for those with and without arthritis, light resistance work is a must for healthy bones especially as we get older. So press ups (on your knees if needs be) and gentle squats. If you have light weights (milk containers or books work) then even better. I’m pretty active anyway but had neglected using weights, feel much better for it though arthritis is still a pain.

Definitely……I’m (at 57) doing a fair amount of weights work in the gym now (having cut down on running which I was doing to the exclusion of anything else). Feel much better as a result. Not doing anything heavy as no wish to bulk up but lots of reps and a variety of machines.

 

[Greg Bobkin]

Once again I'm bouncing this for selfish reasons.

Been really poor this winter and it's making me feel sluggish, low energy. Deep into young fatherhood and struggling for time and motivation to exercise.

It baffles me that looking after your children doesn't burn more calories. It's bloody knackering.

I'm at about 109kgs now, biggest ever was about 118kgs, long term aim is 80-85kgs.

Maybe/hopefully when the weather gets better you can walk them (in a buggy, or on scooters or whatever – don't know how old the kids are), which will kill two birds with one stone? Any kind of physical activity helps, just try not to beat yourself up too much about it – especially when you're trying to manage kids at the same time!

On the subject of fasting, I did the 5-2 diet for ages and didn't lose any weight at all! Granted that wasn't the goal – I was more interested in the health benefits – but I just found myself eating more during non-fasting days/times. But we're all different and I know it works for a lot of people...

Good luck.