Fitness and Weightloss
-
@obsolesce said in Fitness and Weightloss:
@dashrender said in Fitness and Weightloss:
@obsolesce said in Fitness and Weightloss:
@dashrender said in Fitness and Weightloss:
I started my dieting in Jan 2018. Scale when I started was 210 lbs. Today, scale said 189.8. Down 20, 15 lbs to go.
Recently did a road trip with a friend who eats one meal a day. I adopted that more or less since then, I've dropped 5 lbs in under two weeks. The hardest part is weekends at home when my wife is eating three meals - just means I need to find more to keep myself busy and not think about food.
Drop that last meal per day I bet you will lose that last 15 lbs incredibly fast!
Kidding aside, how many calories is that single meal per day? Hopefully you are getting enough essential nutrients.
I'm probably around 1000 cals a day, maybe 1300. I'm not actually counting, just really cutting back.
I should look at a multivitamin. And I definitely need to start the Vit D again.Well, technically, weight loss comes down to calories.
At 190 lbs, you probably burn a little over 2,200 calories per day doing almost nothing.
3,500 calories is about 1lbs, not per day, just in general I mean.
To burn that many calories, you either have to eat less, exercise more, or the best option, eat optimally and exercise more.
You don't want to lose too fast, otherwise it'll be hard, and afterwards, you're much more likely to gain it back later. Also, you don't want to lose too slowly, or you'll become hopeless and give up.
Maybe 3 small meals per day, totalling around 2k calories, plus a good amount of weight training and cardio more days per week than not.
If exercise is impossible, then yes, you'll just have to eat less... what can ya do? But if you can, eat healthy and exercise.
OH yeah I get it. Getting decent exercise in is very challenging for those that don't want to make it a way of life.
-
@dashrender said in Fitness and Weightloss:
@obsolesce said in Fitness and Weightloss:
@dashrender said in Fitness and Weightloss:
@obsolesce said in Fitness and Weightloss:
@dashrender said in Fitness and Weightloss:
I started my dieting in Jan 2018. Scale when I started was 210 lbs. Today, scale said 189.8. Down 20, 15 lbs to go.
Recently did a road trip with a friend who eats one meal a day. I adopted that more or less since then, I've dropped 5 lbs in under two weeks. The hardest part is weekends at home when my wife is eating three meals - just means I need to find more to keep myself busy and not think about food.
Drop that last meal per day I bet you will lose that last 15 lbs incredibly fast!
Kidding aside, how many calories is that single meal per day? Hopefully you are getting enough essential nutrients.
I'm probably around 1000 cals a day, maybe 1300. I'm not actually counting, just really cutting back.
I should look at a multivitamin. And I definitely need to start the Vit D again.Well, technically, weight loss comes down to calories.
At 190 lbs, you probably burn a little over 2,200 calories per day doing almost nothing.
3,500 calories is about 1lbs, not per day, just in general I mean.
To burn that many calories, you either have to eat less, exercise more, or the best option, eat optimally and exercise more.
You don't want to lose too fast, otherwise it'll be hard, and afterwards, you're much more likely to gain it back later. Also, you don't want to lose too slowly, or you'll become hopeless and give up.
Maybe 3 small meals per day, totalling around 2k calories, plus a good amount of weight training and cardio more days per week than not.
If exercise is impossible, then yes, you'll just have to eat less... what can ya do? But if you can, eat healthy and exercise.
OH yeah I get it. Getting decent exercise in is very challenging for those that don't want to make it a way of life.
That's why I highly recommend a dog that is big enough that you have to take it for walks. It gets you up and moving with some reasonable amount of exercise, depending on the energy level of your dog, lol.
I work at an office and park at the far end of the parking lot, too. I walk that ~4 times a day as well.
-
I stumbled across this Google sheets document over the weekend. I am trying it out to track my current weight cut over this summer. I’m not doing the diet, just using he tracking tool. I thought I would share if anyone else wants way more data than they need.
-
@s-hackleman said in Fitness and Weightloss:
I stumbled across this Google sheets document over the weekend. I am trying it out to track my current weight cut over this summer. I’m not doing the diet, just using he tracking tool. I thought I would share if anyone else wants way more data than they need.
That looks like a fun Python or PHP learning project...
-
Okay so I dropped from 313 pounds down to 270 and I am still losing weight but very very slowly like not even a half pound a week. So it is time to start incorporating exercise into the equation. Found a 5K trainer app that looks like a lot of fun, called Zombies Run. You listen and run when they say run but it is all in a backdrop of a Zombie story and you are in it. So tomorrow morning myself and my little pooch a Jack-a-Bee (Jack Russell and Beagle mix) will go for a run. So if you don't hear from me ever again the zombies got me.
-
@penguinwrangler said in Fitness and Weightloss:
Zombies Run
It is a lot of fun. Just make sure you have your own music to run with because the built in stuff doesn't really mesh well with the running.
-
@penguinwrangler said in Fitness and Weightloss:
Okay so I dropped from 313 pounds down to 270 and I am still losing weight but very very slowly like not even a half pound a week. So it is time to start incorporating exercise into the equation. Found a 5K trainer app that looks like a lot of fun, called Zombies Run. You listen and run when they say run but it is all in a backdrop of a Zombie story and you are in it. So tomorrow morning myself and my little pooch a Jack-a-Bee (Jack Russell and Beagle mix) will go for a run. So if you don't hear from me ever again the zombies got me.
I used to run in the morning when it was still dark out... Zombies Run definitely gets the blood pumping when you can't really see much in the grey morning light.
-
@penguinwrangler As far as weight-loss goes you will typically get better results with weight-loss with strength training than cardio. When you do cardio, you burn more calories than sitting. When you lift weights you burn more calories, then your body will spend more calories rebuilding muscle the next day, then that new muscle now takes more calories to move, so you burn more in your day to day life. I am not saying you don't need cardio, but if your goal is weight loss at least consider doing a mix. I lift 3 days a week and ride my bike 6 miles round trip to and from work for my cardio. I started about where you were and I have slowly worked from 300lbs about 8 years ago down to 185, then back up to 200, and on a cut now to get to the 170's. Weight training is what took me from 220 to 185 and made a huge difference for me.
Also, you can not exercise off a bad diet. an 30min on the treadmill barely breaks even for a single bottle of soda.
-
@s-hackleman said in Fitness and Weightloss:
@penguinwrangler As far as weight-loss goes you will typically get better results with weight-loss with strength training than cardio. When you do cardio, you burn more calories than sitting. When you lift weights you burn more calories, then your body will spend more calories rebuilding muscle the next day, then that new muscle now takes more calories to move, so you burn more in your day to day life. I am not saying you don't need cardio, but if your goal is weight loss at least consider doing a mix. I lift 3 days a week and ride my bike 6 miles round trip to and from work for my cardio. I started about where you were and I have slowly worked from 300lbs about 8 years ago down to 185, then back up to 200, and on a cut now to get to the 170's. Weight training is what took me from 220 to 185 and made a huge difference for me.
Also, you can not exercise off a bad diet. an 30min on the treadmill barely breaks even for a single bottle of soda.
This is great advice. I think if more people knew how little running/treadmills/ellipticals did to help you lose weight a lot more people would stick to their program.
Cardio is great for your heart and other things, but getting the fat off is far more important to good health.
If you’ve hit a plateau with weight loss and food I think it’s best to start with modified pushups and squats to get your core muscles built up. Mixing in short cardio (a set of anything as close to a burpee you can pull off at your given weight) with core workouts will help burn fat as well.
I’m a firm believer in a juicy steak once a week as well as monitoring your sugar levels after intro of new foods to your diet when you stall on weight loss. You can lose ALL your weight with diet, if it’s stalled somethings wrong. The core workouts and weight training are going to significantly increase your bodies need to burn fat to sustain muscle.
-
@bigbear said in Fitness and Weightloss:
@s-hackleman said in Fitness and Weightloss:
@penguinwrangler As far as weight-loss goes you will typically get better results with weight-loss with strength training than cardio. When you do cardio, you burn more calories than sitting. When you lift weights you burn more calories, then your body will spend more calories rebuilding muscle the next day, then that new muscle now takes more calories to move, so you burn more in your day to day life. I am not saying you don't need cardio, but if your goal is weight loss at least consider doing a mix. I lift 3 days a week and ride my bike 6 miles round trip to and from work for my cardio. I started about where you were and I have slowly worked from 300lbs about 8 years ago down to 185, then back up to 200, and on a cut now to get to the 170's. Weight training is what took me from 220 to 185 and made a huge difference for me.
Also, you can not exercise off a bad diet. an 30min on the treadmill barely breaks even for a single bottle of soda.
This is great advice. I think if more people knew how little running/treadmills/ellipticals did to help you lose weight a lot more people would stick to their program.
Cardio is great for your heart and other things, but getting the fat off is far more important to good health.
If you’ve hit a plateau with weight loss and food I think it’s best to start with modified pushups and squats to get your core muscles built up. Mixing in short cardio (a set of anything as close to a burpee you can pull off at your given weight) with core workouts will help burn fat as well.
I’m a firm believer in a juicy steak once a week as well as monitoring your sugar levels after intro of new foods to your diet when you stall on weight loss. You can lose ALL your weight with diet, if it’s stalled somethings wrong. The core workouts and weight training are going to significantly increase your bodies need to burn fat to sustain muscle.
Yes I've always been saying this, most recently here and here.
It always comes down to proper diet, sleep, and exercise.
For losing weight specifically, it's all about a calorie deficit (technically)... but how you do this is extremely important, because there's so many factors that can make you gain weight or prevent you from losing it directly and indirectly.
- Diet
- Avoid processed foods and drinks
- Avoid added sugars
- Avoid bad carbs (breads, potato, white rice, pastries, cereals, etc)
- Go for unprocessed, more natural foods: (natually a more healthy choice by default)
- walnuts, pecans, peanuts, etc.
- peas, broccoli, spinach, etc.
- avocado, sweet potato / yam, whole oats, etc.
- tuna, salmon, turkey, black beans, etc.
- banana, dates, berries, etc.
- Sleep
- 8.5 hours "in bed"
- 7-8 hours of actual sleeping
- if this is difficult, try "sleep compression"
- Exercise
- Strength Training (muscle, bone, heart, lung health)
- Cardio (heart and lung health)
It's true that you burn more calories just to maintain muscle than it does fat. Ideally your exercise will cause you to burn calories, and gain muscle... therefore losing fat... this is optimal. It will be a combination of strength training and cardio. How you do cardio matters, too. Straight up treadmill or running can be bad for your knees, so perhaps training yourself to "run on yoru toes" with Vibram Five Fingers shoes gradually, will help... or using an Elliptical Trainer. There a many ways to get in some medium to high intensity cardio without killing your knees.
- Diet
-
@s-hackleman said in Fitness and Weightloss:
@penguinwrangler As far as weight-loss goes you will typically get better results with weight-loss with strength training than cardio. When you do cardio, you burn more calories than sitting. When you lift weights you burn more calories, then your body will spend more calories rebuilding muscle the next day, then that new muscle now takes more calories to move, so you burn more in your day to day life. I am not saying you don't need cardio, but if your goal is weight loss at least consider doing a mix. I lift 3 days a week and ride my bike 6 miles round trip to and from work for my cardio. I started about where you were and I have slowly worked from 300lbs about 8 years ago down to 185, then back up to 200, and on a cut now to get to the 170's. Weight training is what took me from 220 to 185 and made a huge difference for me.
Also, you can not exercise off a bad diet. an 30min on the treadmill barely breaks even for a single bottle of soda.
I am doing both cardio and weightlifting. It is cardio that I have to get myself motivated for weightlifting I have never had a problem doing.
-
@bigbear said in Fitness and Weightloss:
You can lose ALL your weight with diet, if it’s stalled somethings wrong.
I completely agree with this. Diet alone is all you 'need' to get to your weight loss goals.. it's all about finding the right foods for you.
Since Jan, I've only dieted and have dropped from 210 to 190. I stalled at 195, I cut from 3 meals a day to 1+... the plus is latte for breakfast (milk and espresso only) and every few days I get a snack of almonds, or cheese or dates (though the dates are gone, not buying more).
-
@dashrender said in Fitness and Weightloss:
I completely agree with this. Diet alone is all you 'need' to get to your weight loss goals.. it's all about finding the right foods for you.
Well yeah, just stop eating lol. Don't eat anything (literally, nothing) for 2 weeks. I bet you'll drop fast!
-
@obsolesce said in Fitness and Weightloss:
@bigbear said in Fitness and Weightloss:
@s-hackleman said in Fitness and Weightloss:
@penguinwrangler As far as weight-loss goes you will typically get better results with weight-loss with strength training than cardio. When you do cardio, you burn more calories than sitting. When you lift weights you burn more calories, then your body will spend more calories rebuilding muscle the next day, then that new muscle now takes more calories to move, so you burn more in your day to day life. I am not saying you don't need cardio, but if your goal is weight loss at least consider doing a mix. I lift 3 days a week and ride my bike 6 miles round trip to and from work for my cardio. I started about where you were and I have slowly worked from 300lbs about 8 years ago down to 185, then back up to 200, and on a cut now to get to the 170's. Weight training is what took me from 220 to 185 and made a huge difference for me.
Also, you can not exercise off a bad diet. an 30min on the treadmill barely breaks even for a single bottle of soda.
This is great advice. I think if more people knew how little running/treadmills/ellipticals did to help you lose weight a lot more people would stick to their program.
Cardio is great for your heart and other things, but getting the fat off is far more important to good health.
If you’ve hit a plateau with weight loss and food I think it’s best to start with modified pushups and squats to get your core muscles built up. Mixing in short cardio (a set of anything as close to a burpee you can pull off at your given weight) with core workouts will help burn fat as well.
I’m a firm believer in a juicy steak once a week as well as monitoring your sugar levels after intro of new foods to your diet when you stall on weight loss. You can lose ALL your weight with diet, if it’s stalled somethings wrong. The core workouts and weight training are going to significantly increase your bodies need to burn fat to sustain muscle.
Yes I've always been saying this, most recently here and here.
It always comes down to proper diet, sleep, and exercise.
For losing weight specifically, it's all about a calorie deficit (technically)... but how you do this is extremely important, because there's so many factors that can make you gain weight or prevent you from losing it directly and indirectly.
- Diet
- Avoid processed foods and drinks
- Avoid added sugars
- Avoid bad carbs (breads, potato, white rice, pastries, cereals, etc)
- Go for unprocessed, more natural foods: (natually a more healthy choice by default)
- walnuts, pecans, peanuts, etc.
- peas, broccoli, spinach, etc.
- avocado, sweet potato / yam, whole oats, etc.
- tuna, salmon, turkey, black beans, etc.
- banana, dates, berries, etc.
- Sleep
- 8.5 hours "in bed"
- 7-8 hours of actual sleeping
- if this is difficult, try "sleep compression"
- Exercise
- Strength Training (muscle, bone, heart, lung health)
- Cardio (heart and lung health)
It's true that you burn more calories just to maintain muscle than it does fat. Ideally your exercise will cause you to burn calories, and gain muscle... therefore losing fat... this is optimal. It will be a combination of strength training and cardio. How you do cardio matters, too. Straight up treadmill or running can be bad for your knees, so perhaps training yourself to "run on yoru toes" with Vibram Five Fingers shoes gradually, will help... or using an Elliptical Trainer. There a many ways to get in some medium to high intensity cardio without killing your knees.
What people often don't realize is that you need to stay away from sugar. Also you need 0 amount of carbs and sugars to survive. Carbs turn into sugar in your body so carbs = sugar, there are things with good carbs, talking in general here. I love peanut butter but I make my own from just peanuts and salt because of how much sugar they add to peanut butter. You do need fats and fats are good. Fats will buffer your blood sugar from spiking. Fiber will too. That is why the sugar in fruit is okay but not in juice. You eat the fruit and get the fiber and that helps keep your blood sugar from spiking too much but if you just do juice there is no fiber in it. I don't count calories or carbs. I eat a reasonably portion meal with healthy foods. No processed crap, no sugar etc. Sugar is addictive. That is why it is in so many processed foods. Keeps you wanting more of it. I am still loosing weight just at a lower rate than I want to. I also want to get some muscle tone back.
- Diet
-
@obsolesce said in Fitness and Weightloss:
@dashrender said in Fitness and Weightloss:
I completely agree with this. Diet alone is all you 'need' to get to your weight loss goals.. it's all about finding the right foods for you.
Well yeah, just stop eating lol. Don't eat anything (literally, nothing) for 2 weeks. I bet you'll drop fast!
If you stop eating eventually of course you lose weight but once you start eating you pack the pounds back on because your body is in starvation mode.
-
@penguinwrangler said in Fitness and Weightloss:
@obsolesce said in Fitness and Weightloss:
@dashrender said in Fitness and Weightloss:
I completely agree with this. Diet alone is all you 'need' to get to your weight loss goals.. it's all about finding the right foods for you.
Well yeah, just stop eating lol. Don't eat anything (literally, nothing) for 2 weeks. I bet you'll drop fast!
If you stop eating eventually of course you lose weight but once you start eating you pack the pounds back on because your body is in starvation mode.
Yeah I was being sarcastic!
-
@dashrender said in Fitness and Weightloss:
@bigbear said in Fitness and Weightloss:
You can lose ALL your weight with diet, if it’s stalled somethings wrong.
I completely agree with this. Diet alone is all you 'need' to get to your weight loss goals.. it's all about finding the right foods for you.
Since Jan, I've only dieted and have dropped from 210 to 190. I stalled at 195, I cut from 3 meals a day to 1+... the plus is latte for breakfast (milk and espresso only) and every few days I get a snack of almonds, or cheese or dates (though the dates are gone, not buying more).
Correct you can't exercise your way out of eating junk. You have to eat healthy and that is all you have to do to lose weight but exercise is needed not for losing weight but for other health benefits.
-
@obsolesce said in Fitness and Weightloss:
@penguinwrangler said in Fitness and Weightloss:
@obsolesce said in Fitness and Weightloss:
@dashrender said in Fitness and Weightloss:
I completely agree with this. Diet alone is all you 'need' to get to your weight loss goals.. it's all about finding the right foods for you.
Well yeah, just stop eating lol. Don't eat anything (literally, nothing) for 2 weeks. I bet you'll drop fast!
If you stop eating eventually of course you lose weight but once you start eating you pack the pounds back on because your body is in starvation mode.
Yeah I was being sarcastic!
I know but there are people who think that is an option.
-
The problem is that most people go into weight loss as if it's something you can just do on the side and have it work.
The truth, is that you need to change your entire life, you need to change everything you do and go in 100%.
If you want to lose weight, you can't just say... oh I'll change nothing except exercise a little more and eat a little less... maybe give up binge drinking on weekends... (that's only a small start). In the long run, it won't work. You need to change your entire lifestyle, and do it right.
Eat good. Sleep good. Exercise good. Don't half-ass it, that's almost worse than doing nothing.
Don't expect big permanent changes if you don't change your life style.
Consistency works wonders.
-
@obsolesce said in Fitness and Weightloss:
The problem is that most people go into weight loss as if it's something you can just do on the side and have it work.
The truth, is that you need to change your entire life, you need to change everything you do and go in 100%.
If you want to lose weight, you can't just say... oh I'll change nothing except exercise a little more and eat a little less... maybe give up binge drinking on weekends... (that's only a small start). In the long run, it won't work. You need to change your entire lifestyle, and do it right.
Eat good. Sleep good. Exercise good. Don't half-ass it, that's almost worse than doing nothing.
Don't expect big permanent changes if you don't change your life style.
Consistency works wonders.
Absolutely. I have changed my lifestyle. Everyone is on a diet. Diet is just what you eat. You truly have to change your lifestyle and it is hard. It is much harder to eat healthy than not.
