The weight loss thread

surface said:
Been avoiding proper dinner for couple of months but not always successful. Lunch is at around 12/1pm and then I eat some leftover food close to 5pm and then call it a day. :cool:

If at all I have some late craving, then I try to stifle it by having some sort of liquid (flavored buttermilk/milk/tea) etc although I have cheated at times and munched on some salted cashews/peanuts/chips close to 9pm.
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Ah okay, makes sense, dinner is my biggest meal still so I could never exercise properly after that.

How many times a week do you exercise and what does it involve?
 
surface said:
Been avoiding proper dinner for couple of months but not always successful. Lunch is at around 12/1pm and then I eat some leftover food close to 5pm and then call it a day. :cool:

If at all I have some late craving, then I try to stifle it by having some sort of liquid (flavored buttermilk/milk/tea) etc although I have cheated at times and munched on some salted cashews/peanuts/chips close to 9pm.
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If I may make a suggestion - ditch the peanuts or chips. Cashews are less bad but still pretty calorie dense. Get yourself some biltong to snack on.
 
Cray said:
Ah okay, makes sense, dinner is my biggest meal still so I could never exercise properly after that.

How many times a week do you exercise and what does it involve?
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In general this has been routine for last couple of months.

I exercise 4 days a week but play Tennis for an hour on Saturday and usually 2-3 hour of roller skating with son on Sunday, long walk with family that day if not skating day. Friday is complete rest.

1) Day 1 - 24kg kettlebell - KB015 program. This involves 10 swings and 10 pushups, done alternately at 90 second intervals so that is 30 minutes. 100 swings & 100 pushups in total. After this, I generally do 30 minute of medium pace static cycle.
2) Day 2 - 30 minute medium pace static cycle and 1500 jump rope - generally 200 x 7 or 150x10 as long as it is done within 20 minutes. Some stretches as I am working towards plough pose + back bridge now.
3) Day 3 - Same as Day 1
4) Day 4 - Same as Day 2

I aim for at least an hour of moderate to vigorous activity every day, excluding Friday. Since last 4 days, I am just cranking up 15 minutes extra on static cycle if I have energy left.

I do change every now and then to avoid boredom by adding sandbag/resistance band exercises/5kg ball throw/whatever etc. In which case, I reduce 10-15 minutes from other routine.
 
surface said:
In general this has been routine for last couple of months.

I exercise 4 days a week but play Tennis for an hour on Saturday and usually 2-3 hour of roller skating with son on Sunday, long walk with family that day if not skating day. Friday is complete rest.

1) Day 1 - 24kg kettlebell - KB015 program. This involves 10 swings and 10 pushups, done alternately at 90 second intervals so that is 30 minutes. 100 swings & 100 pushups in total. After this, I generally do 30 minute of medium pace static cycle.
2) Day 2 - 30 minute medium pace static cycle and 1500 jump rope - generally 200 x 7 or 150x10 as long as it is done within 20 minutes.
3) Day 3 - Same as Day 1
4) Day 4 - Same as Day 2

I aim for at least an hour of moderate to vigorous activity every day, excluding Friday. Since last 4 days, I am just cranking up 15 minutes extra on static cycle if I have energy left.

I do change every now and then to avoid boredom by adding sandbag/resistance band exercises/5kg ball throw/whatever etc. In which case, I reduce 10-15 minutes from other routine.
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Just out of curiosity, do you wear a heart rate monitor when you do your cardio? Tennis is a good sport, but I think the workout can be quite variable depending on the game/opponent.

Never used to be a fan of running but it has the one benefit of keeping your heart rate high for a sustained period. I play squash/racketball and even the toughest five-set racketball game doesn't give me the sustained high heart rate of a 30 min run. If you really want to push to get under 80kg, it might be worth considering, even if only once per week.
 
Sinbad said:
If I may make a suggestion - ditch the peanuts or chips. Cashews are less bad but still pretty calorie dense. Get yourself some biltong to snack on.
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Eish man, the plight of a vegetarian. I have been tempted to eat many times but always had pukey reaction at the thought of it - what can I say: childhood indoctrination is strong. :crying: To put in perspective, it is probably similar to what many meat eaters would feel if they were offered fried cockroaches/snakes and if they are not used to it perhaps.

Peanuts is my staple food. I dry roast (or light oil roast) them myself and flavor it. Getting protein from veggie diet is challenging so one has to compromise.
 
Cray said:
Just out of curiosity, do you wear a heart rate monitor when you do your cardio? Tennis is a good sport, but I think the workout can be quite variable depending on the game/opponent.
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So, I don't really wear HRM as a rule but I try it every now and then. My tennis is not really hectic as I am taking lessons right now. Apart from me, there is another guy in the training session (plus coach) so it is moderate session really. I do some exercise later on if tennis doesn't get me tired on Saturday.

Cray said:
Never used to be a fan of running but it has the one benefit of keeping your heart rate high for a sustained period. I play squash/racketball and even the toughest five-set racketball game doesn't give me the sustained high heart rate of a 30 min run. If you really want to push to get under 80kg, it might be worth considering, even if only once per week.
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Same here. Not a fan of running either. I did clean up my bicycle last weekend so might take it out soon. I am 89kg and my goal is to be at least 80kg too. I was hoping to achieve it by end of this year but it seems improbable now. If I sustain current diet & activity, it will probably take May 2025 to reach it.
 
surface said:
Eish man, the plight of a vegetarian. I have been tempted to eat many times but always had pukey reaction at the thought of it - what can I say: childhood indoctrination is strong. :crying: To put in perspective, it is probably similar to what many meat eaters would feel if they were offered fried cockroaches/snakes and if they are not used to it perhaps.

Peanuts is my staple food. I dry roast (or light oil roast) them myself and flavor it. Getting protein from veggie diet is challenging so one has to compromise.
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Sorry didn't realise you were vegetarian...

Try macadamia nuts instead of peanuts or cashews.

Cheese would be a decent snack. You want protein as it suppresses appetite.
 
ive tried so hard running a lot now just cant get my weight down got levis in my wardrobe that need to worn again
 
S_L_Y_G_U_Y said:
ive tried so hard running a lot now just cant get my weight down
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I used to think I would exercise my way to weight loss but realized this year that it is way easier to reduce it by eating less and maintaining moderate level of exercise. At one stage, increasing intensity of exercise made me eat more and stalled my progress.

S_L_Y_G_U_Y said:
got levis in my wardrobe that need to worn again
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Same here. I got ton of L size clothes to get into. :cool:
 
surface said:
I used to think I would exercise my way to weight loss but realized this year that it is way easier to reduce it by eating less and maintaining moderate level of exercise. At one stage, increasing intensity of exercise made me eat more and stalled my progress.



Same here. I got ton of L size clothes to get into. :cool:
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eating is such an addiction im trying to eat less and healthy eating healthy way too expensive for me
 
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S_L_Y_G_U_Y said:
eating is such an addiction im trying to eat less and healthy eating healthy way too expensive for me
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"expensive" is really subjective but I don't really eat anything special. Being egg eating "vegetarian", it is mostly legumes/lentils/peanuts/eggs/milk for protein and standard vegetables. Nothing that I buy specifically to reduce weight loss - I won't be able to afford it. Only expensive food I eat is cashews but that is hardly once a week in case of cravings.

I prefer eating less by about 300 calories per day and consuming about 200-300 calories via exercise and then that gets you 1kg loss in a month. Currently, trying kind of intermittent fasting (last meal at 5pm and fasting till about 8am next day) since last week to break through plateau.

Is it possible that your running hard is making you eat more than usual? That would be normal way of body to respond to increased demand Perhaps try to run moderate for 2 weeks, focus on diet and see if it works ?
 
surface said:
"expensive" is really subjective but I don't really eat anything special. Being egg eating "vegetarian", it is mostly legumes/lentils/peanuts/eggs/milk for protein and standard vegetables. Nothing that I buy specifically to reduce weight loss - I won't be able to afford it. Only expensive food I eat is cashews but that is hardly once a week in case of cravings.

I prefer eating less by about 300 calories per day and consuming about 200-300 calories via exercise and then that gets you 1kg loss in a month. Currently, trying kind of intermittent fasting (last meal at 5pm and fasting till about 8am next day) since last week to break through plateau.

Is it possible that your running hard is making you eat more than usual? I mean that would be normal. Perhaps try to run moderate for 2 weeks, focus on diet and see if it works.
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the running def making me more hungry and eat way too much bread going to try cut down on that also run more like twice a day after this session all about burning the calories I'm unemployed so I can do it

my legs are also good so they will handle
 
S_L_Y_G_U_Y said:
eating is such an addiction im trying to eat less and healthy eating healthy way too expensive for me
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Consider opting for more budget-friendly yet nutrient-rich choices such as eggs and organ meats. Additionally, keep in mind that maintaining a healthy diet can help reduce medical expenses.
 
BBSA said:
Consider opting for more budget-friendly yet nutrient-rich choices such as eggs and organ meats. Additionally, keep in mind that maintaining a healthy diet can help reduce medical expenses.
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eggs are excey now but yeah i trt but healthier when I can
 
S_L_Y_G_U_Y said:
the running def making me more hungry and eat way too much bread going to try cut down on that also run more like twice a day after this session all about burning the calories I'm unemployed so I can do it

my legs are also good so they will handle
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Try some oats before/after your runs. It's very filling and contains quite a bit of protein too.
 
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