The 2019 Weight Loss Thread

bigboy529 said:
Have you looked at trying out intermittent fasting? I’ve tried everything the last couple of years, but found intermittent fasting 4 months ago and that seems to be working for me now. My highest ever was around 147 kg, that was the end of 2016. I started intermittent fasting on 136 kg and now four months later I am on 126 kg and I’m still doing it casually, not killing myself in the process, still having the odd beer over the weekend etc.
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IF is the only diet that actually works and the easiest to adopt as a lifestyle change.

Its also the most practical and the quickest to resume after falling off. You're also not as restricted in terms of the odd luxury or overindulgence.
 
bigboy529 said:
Personally I aim for 1 kg per week since I believe that’s the most sustainable for me. I know a lot of people think 1 kg per week is too slow though.
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Depends a lot on your body composition. Have a look at a macro calculator and see what it says.
 
beans100 said:
I've read up on this IF, this morning. Seems to be a few ways to do it. Which one are you following, 16:8? Think I might try this 16:8, mixed with my Banting. My habits won't change that much, with this method.
Also, is it true that HGH skyrocket, during the IF?
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I'm going to try the 16/8 IF from Wednesday with an eating window of 11am - 7pm (we have dinner with friends from out of town tomorrow night at 7 so not starting tomorrow). I suspect I'm going to struggle for this first 2 or 3 days but should hopefully be easier by the weekend... going to miss my morning coffee with cream though! I quite liked this article on IF with a basic outline of how to / how often, etc.
 
bigboy529 said:
Best advice I can give you is to 1st read Dr Jason Fung’s 2 books The Complete Guide to Fasting and The Obesity Code. It will give you a good overview of everything and the theory behind it, it helped me understand everything a lot better.
Banting / low carb combines nicely with intermittent fasting and also makes the fasting a lot easier, that’s also a how Dr Fung recommend you do it.

I do 16:8, 20:4, 24, 36 and 48. I have no fixed schedule or anything, I do it and change it up as I go along depending on how I feel. For example I’m currently on a 24, will only eat again tonight, but who knows I might push it through till tomorrow morning for a 36 depending how I feel. You must change it up a bit, for example just sticking to 16:8 each and every day will make you reach a plateau very quickly in terms of weight loss. Most important thing to remember is that it’s mainly a mind set change, it’s not some sort of crash diet, it’s a change of habit and lifestyle.

And yes I’m still drinking my beer, brandy and coke, eating braaibroodjies and burgers, everything in moderation.
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I swear this was the way I lived, back in my early 20's, single years. I ate very little. Didn't knew about fasting, just didn't worry about eating much. When I'm hungry, I grabbed something from the kitchen, then it's a day or 2 before I'll eat again.
Then I got married................lazy and fat
 
wise_guy said:
IF is the only diet that actually works and the easiest to adopt as a lifestyle change.

Its also the most practical and the quickest to resume after falling off. You're also not as restricted in terms of the odd luxury or overindulgence.
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This isn't true though. Low carb works like a bomb for me.
 
PoppieChoffel said:
I'm going to try the 16/8 IF from Wednesday with an eating window of 11am - 7pm (we have dinner with friends from out of town tomorrow night at 7 so not starting tomorrow). I suspect I'm going to struggle for this first 2 or 3 days but should hopefully be easier by the weekend... going to miss my morning coffee with cream though! I quite liked this article on IF with a basic outline of how to / how often, etc.
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IIRC, coffee in the mornings is still on
 
wise_guy said:
IF is the only diet that actually works and the easiest to adopt as a lifestyle change.

Its also the most practical and the quickest to resume after falling off. You're also not as restricted in terms of the odd luxury or overindulgence.
Click to expand...

Agree, I don’t kill myself for eating something I’m not supposed to over the weekend or having a few drinks, I simply continue again the next day. In fact at the end of last year with all the year in functions et cetera, I actually lost quite a lot during this one week where I went out three nights in a row not caring what I drink or eat, I attributed this to mixing things up a bit.

Unlike previous years, this past December I also didn’t pick up a lot of weight again, I didn’t fast for the entire December and while on holiday ate plus drank whatever and I only picked up around 3 kg. Previous years while trying out different diets and things, when suddenly drinking and eating over the December holiday again I would easily sommer pick up 8 kg.
 
Sinbad said:
This isn't true though. Low carb works like a bomb for me.
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Should've said Low carb is brilliant as a short term plan but very difficult to sustain for longer than I'd say 3-4 months.

You need at least a year to realise your goals.
 
InvisibleJim said:
+/- 2kg per week is a good rate to be losing at IMHO and is a sustainable rate for many people.
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bigboy529 said:
Personally I aim for 1 kg per week since I believe that’s the most sustainable for me. I know a lot of people think 1 kg per week is too slow though.
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I'm not complaining (too much) about the 2kg's. Basically committed myself to 12 weeks of diet and then daily exercise after that. So if I plateau on 1kg going forward I'll still hit my target.

Majorly chuffed though at the shrinking stomach :) 7cm down around the middle in these 2 weeks.
 
wise_guy said:
Should've said Low carb is brilliant as a short term plan but very difficult to sustain for longer than I'd say 3-4 months.

You need at least a year to realise your goals.
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I kept it going for 6 months, then I moved house into a place where carbs were everywhere. It's 100% sustainable long term as long as you have the willpower and a tiny amount of control over your environment/shopping.
 
Sinbad said:
This isn't true though. Low carb works like a bomb for me.
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Low carbs works yes but it is not easy by any means. You basically cutting out potatoes, flour, bread, pasta etc. You need to have the willpower of a buddhist monk to maintain that.
 
acidrain said:
Low carbs works yes but it is not easy by any means. You basically cutting out potatoes, flour, bread, pasta etc. You need to have the willpower of a buddhist monk to maintain that.
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Substitute them with bacon, cheese, biltong, nuts, fillet steak and cream based sauces, it becomes a lot easier ;)
 
acidrain said:
Low carbs works yes but it is not easy by any means. You basically cutting out potatoes, flour, bread, pasta etc. You need to have the willpower of a buddhist monk to maintain that.
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With the intermittent fasting, I found that I don't have to go so hard on the low carb, basically the IF gives me margin for error or some slack on the low carb side. I basically do strict IF but my low carb isn't very strict or super low if that makes any sense.

Luckily I don't like pasta, never did, I also don't like bread that much so don't really miss it, also haven't been drinking sugar in my coffee for years.
 
Sinbad said:
Substitute them with bacon, cheese, biltong, nuts, fillet steak and cream based sauces, it becomes a lot easier ;)
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I know people that have done this. I believe it's a keto diet or something. Low Carbs/High Fat. More me pasta is a deal breaker.
 
Sinbad said:
I kept it going for 6 months, then I moved house into a place where carbs were everywhere. It's 100% sustainable long term as long as you have the willpower and a tiny amount of control over your environment/shopping.
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Yep.....on nearly 4th year ( started March 2015 )
 
acidrain said:
I know people that have done this. I believe it's a keto diet or something. Low Carbs/High Fat. More me pasta is a deal breaker.
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I do keto. All keto is , is a heavy restriction of net carbs <25g. How you get there is your baby but my meals pivot around meat, fat and lots of green, low carb veg.

*edit* and I got a killer wife who can do mad keto/low carb desserts, her brownies are to die for though very very rich.
 
bigboy529 said:
With the intermittent fasting, I found that I don't have to go so hard on the low carb, basically the IF gives me margin for error or some slack on the low carb side.
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Yeah I find fasting slightly easier imho but it's been something I've become accustomed to but it's not something I am very strict with. My eating habits are really defined by my workout so a lazy day I can live with 1 meal for the day. High Intensity I'll probably have a bit of a pig out.
 
Hi everyone. Don’t always get to read all responses in the group especially during work hours. But thanks for the continuous advice, guidance and sharing your experiences. It really has helped and motivated
 
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