December 2, 2012 at 6:30 pm #257455
As the years advance the winter weight gain is not countered by the summer weight loss and as such I have a few kilos I need to shed. Does anyone, please, have ANY weight loss tips, advice, anecdotes, strategies, programs, diets, meal replacements etc that may help me regain my youthful vigour? 🙂December 2, 2012 at 6:38 pm #529368
Hey Porgey, working on losing a few kg’s myself atm. A few years back, I lost a stack of weight (15kg or so) after having had a couple of children. I had to do something easy, that was realistic and I could stick to. I walked an hour a day and cut down on most fat in my diet. I just ate as much healthy whole food as I could. Mostly wholemeal salad/meat sandwiches for lunch and sensible meals at dinner time. Cut out junk food and that’s about it. I’m doing something similar at the moment. The aim is to burn off more energy than you consume. Fad diets are too hard to stick to and anything you lose is likely to go straight back on again. Sensible diet and exercise is the key.December 2, 2012 at 9:10 pm #529369
Here’s my 2 cents…
The only thing that has worked for me is the south beach diet. I don’t work for it or know anyone else doing it. But I’ve tried a lot of stuff over the years. I’m currently on the south beach now. I’m actually pretty amazed at how well it works and how easy it is. I would strongly recommend at least looking into it.
Basically there are phase 1, 2 and 3. Phase 1 is 2 weeks and is designed to eradicate cravings for sugar, the big problem. It’s reasonably restricitve but I managed to get through it, so anyone can! They claim people lose from 8 to 15 pound during that time, which I guess it roughly 3.5kg to 7kg. I lost 4. Even better it was belly fat. This was confirmed by measurements.
Phase 2 is designed to go from the end of phase 1 until you reach your goal weight. Obviously how long that is depends on how much you want to lose. The idea is that you gradually reintroduce certain food and monitor how your body reacts to them (everyone’s different). It recommends you stay right away from anything white (bread, rice, potatoes etc) but wholegrain stuff is fine.
The big thing with it is cutting out sugar. It freaked me out when I realised how much sugar was in stuff. And I have to say, that having been on it for 5 weeks now, I’m (for the 1st time in my life) really hopeful I can keep going. Something amazing happened today, which was that at work there was a meeting with chocolates all over the tables. I would normally have chowed down quite a few. Today I had none. And it wasn’t that difficult.
I hope this is a help.December 2, 2012 at 9:54 pm #529370
High protein/low carb has worked really well for me – lost 10kg in about 3 1/2 months and have kept it off :tup: . Went to dr for a full review after being on it for 7 months and only concern was slightly elevated bad cholesterol so backing off the eggs. Basic plan (after a 3 day protein only detox) is protein for breakfast (bacon & egg almost every day!), lunch and dinner (carbs and fruit for breakfast too; salad/veg with lunch and dinner but no carbs) with a protein snack every three hours as well; one free day each week (I usually just eat whatever on the weekends now) and then follow the free day with a protein-only day. I have found it so easy and feel great, but hubby struggled with it, guess everyone is different! It does involve a lot of meat which won’t suit some people, but its possible to do on a vegetarian diet too (must like tofu!!) You should also walk 10,000 steps a day, including a 1/2 hour walk but since getting the bulk of weight off I have been slack in this regard. I also haven’t really cut back on the wine consumption either 😆 Its easy to organise a day’s food for work, bit more challenging when travelling from the snack perspective, and also the cost, particularly at lunch time when you don’t always want to pay for a meal vs a sandwich!December 3, 2012 at 8:58 am #529371
The common theme with these posts is high protein low carb. The high carb is where the sugars are from and that tends to store fat. The high protein, though, is what gives you the feeling of fullness. The only thing we found was that if it was “really high” protein and “really low” carb, it didn’t work. You had to have some carb. So as long as it’s not all protein no carb, but rather high protein low carb this should do the trick.December 3, 2012 at 2:27 pm #529372
Best weight loss advice ever –
The whole low carb thing doesn’t have much evidence in the peer reviewed literature. The studies there have shown that although people thought they were eating the same amount when shifting to low carb, people were actually cutting down total calories without realising it. There are concerns that high protein low carb may have other health effects (cholesterol, etc) so the recommendation is to lower calorie intake while maintaining a balanced diet.
Its all down to energy in vs energy out.
DaveDecember 3, 2012 at 2:31 pm #529373
another who has had great success with high protein/high good fats/low carb. i’ve been at this weight since Aug 2011 (started sugar free, dropped some but started to gain it back from the simple carbs in wheat etc foods I was eating)
This explains itDecember 3, 2012 at 2:50 pm #529374
Thanks for sharing that Bron – interesting!December 3, 2012 at 5:44 pm #529375
Thank you all for your posts, please feel free to write more.
The obvious premise is eat less and exercise more which is what I am trying to do. With summer coming (and going-its bloody freezing today) I look forward to trying to eat more raw foods, particularly salad veggies, combined with low fat meats and the occasional one glass (or urn) of plonk.
The high protein low/no carbs diet doesn’t really sit well with me but reducing as much refined food as I can will help reduce sugary foods with hidden empty calories.
Combing a sensible diet with lots of exercise should help in battling the bulge. If all goes to plan I can avoid the whale jokes and glide graciously & effortlessly across the beach and into the water next feb happy in the knowledge that a particular group of cheeky nephews wont cover my car in Sea Shepherd stickers and post it notes saying “Join Now & Save Porgey this Summer” as they keep a nervous eye out for the council ranger on the war path trying to find out who wrote “no its just Porgey having a snooze” on the ‘Speed Hump Ahead’ sign.
Thanks again, cheers, porgey.December 3, 2012 at 7:05 pm #529376
Well done on making a decision to lose weight. I found that that was the MOST IMPORTANT part of changing my whole lifestyle to become HEALTHY!!!!!!
I have lost 30kg over about 12 months.
I completely gave up grog, and basically ate high protein, lots of fruit and veg and whole foods where possible,
I found that having midday meal as the main meal of the day is also helpful….where convenient with work etc,.
Also cut back meat and ate more vego again.
Lots of water…..
Initially i was doing lots of exercise…fast laps of my paddock, simple weights and floor work too. i have backed off exercise a little now, but need to kick it up again.
Agree with Bel and others….fads are a waste of time. It’s all about making changes to become healthier, and weight loss will follow.
Best of luck.
Smurfy.December 4, 2012 at 12:16 pm #529377
Thanks Smurfy. I am doing quite a bit of exercise and eating both smaller and healthier meals. Old habits die hard but the challenge is worthwhile as I aim to shed a few kilos and hopefully enter the next Australia Day Run?Walk.
Has anybody tried a meal plan and/or home delivery program that has helped?
Have a good day all, cheers, porgey.December 4, 2012 at 4:19 pm #529378
A couple of things that have (and haven’t) worked for me:
– Cut down alcohol
Lots of “hidden” calories, which are easy to consume.
– Cut out Bread.
My dad was diagnosed with Celiac Disease (gluten intolerance) and went from being told by his doctor that he could do with loosing a couple of kg’s to being told that he needs to eat “naughty” foods (icecream, cream, fat etc) because he needs to put on weight.
We decided to try the Gluten free thing for a number of reasons: trying to find foods which were “safe” to take to gatherings etc, as a result of researching Celiac Diseasewe found a number of the symptoms DP experienced, as a direct relative I have an increased chance of having or developing Celiac, so maybe I should just get used to it now before it becomes a problem. The main issue we found with going gluten free was what to take to work for lunches if we couldn’t have sandwiches (and good gluten free bread at $8 for a very small loaf didn’t last for very long). DP ended up coming up with a fairly quick and easy plan for lunches. Cook up a pot of rice (we use the medium grain rice and usually cook up about a cup of dried rice at a time), get a microwave safe container, spoon rice in, frozen peas and corn sprinkled over the top, and then the most common addition is tuna, we use one in oil, tip of the excess oil into a jar, then poor a small amount over the rice, mix it all together add salt to taste, and there is lunch. Since being tested for Celiac and comming back negative we have relaxed on the whole gluten free thing but DP had noticed that he felt better for not eating bread and that he had also lost a few kgs. Now if he goes back to eating wraps or sandwich type foods for lunch he notices that he starts to put weight back on, not sure if it is the bread or what goes on it (mayonaise, cheese etc) but either way it seems to work. Also we moved to rice crackers the round disk type ones, slice of cheese between two (thin ones) is not a bad snack.
Basic concept to loose weight is that the energy being used needs to be greater than the energy going in, but if you cut back on the energy going in (too much) then the body notices this and goes into “survival mode”, lowering the metabolism and saving the energy that it does have for the future when it might be needed. So the other option is to increase the energy being used, ie excercise.
I found what worked was small increases, taking the dog for a walk down the street a few times a week (15min “stroll”) – good for him, he needs the training and mental stimulation of being outside his yard, and good for me. Parking just that little further away from work, and walking an extra minute or two. Going for a walk at lunch time.
What I found didnt work was joining a gym and doing a “work out” a few times a week. The getting there in the first place was an issue, then when I did get there, when I got home I was famished and would snack before tea was made, and I fell into the trap of thinking well I have excercised so I can have this “little extra/treat”
We dont cook with non-stick, we use cast iron frypans, and most of our meat is fried (shock horror) we use olive oil or rice bran oil, and shallow fry things on a relatively high heat, so that the oil cooks the food rather than just soaking into it. Most of the time there is more fat and oil left in the pan than what was originally added in there, because we the fat melts out of the meat.
I have also been reading about coconut oil (not Copha you find in the fridge section, in square blocks)and how it is supposed to be a very healthy oil which is claimed that (among other things) it helps with weight loss. The theory is that because it is made up of medium chain fatty acids the body is able to utilise the energy in it and it actually speeds up the metabolism, causing the body to use up even more energy. I cant say if it works for this or not but I do know that it is lovely as a moisturiser, especially if you get the stuff which still has the coconut smell.
-Listen to your body
I am a big believer in balance and giving our bodies what they need, and sometimes when we have cravings it is because your body needs something. I’m not saying always give into that chocolate bar or pack of chips but learn to realise if it is a craving because of cleaver marketing, or is it something your body is trying to tell you.
I read somewhere that quite often what we think is hunger is actually mild dehydration, so if you feel hungry try a glass of water, wait a few minutes for it actually get in your system, then if you still feel hungry, eat something (preferably something healthy)
I think that is all I can think of for now. I’ll add more later if I think of it.December 5, 2012 at 1:55 am #529379December 5, 2012 at 6:38 pm #529380December 7, 2012 at 8:12 pm #529381
I’m currently shedding some blubber at the moment. Ive lost about 8 kilos in 3 weeks. I have completely cut out refined sugars all together. The only sugar I will have is in fruit or honey. Also, I don’t have any carbohydrates after midday. The only exception to this rule is chia seeds.
An average day would be:
Breakfast: 2 pieces of fruit, bowl of porridge with honey.
Lunch: Salad with cut up steak or chicken
Dinner: Salad with cut up steak or chicken/stirfry (no noodles)
For snacks I just have a protein shake or a glass of water with chia seeds.
Chia seeds are awesome. As soon as they hit water they form a gel coating that takes a long time to digest so it keeps you full.
Just my tips on what works for me 🙂
P.s. If you feel a little hungry before you go to bed, thats a good thing. Have a glass of water to hold you over till breakfast.
P.P.S I also go to the gym nearly every day….but exercise is only a small component of weightloss…its all about eating right imo.
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