Continued…

So I look at all these fads and fitness influencers and they all try to overcomplicate the matter. Talking about ‘insulin resistance’ and ‘Intermittent fasting’. Anyway, I chanced across this guy called James Smith who wasn’t really selling anything other than common sense - a calorie deficit really is the only way you can lose weight and one particular thing he said was a game changer - that rather than going to a gym - you can just go for walks as the extra weight you’re carrying works as it’s own form of resistance training.

So with that I formulated three things ..

Calorie amount
Steps doing each day
Time Frame

Long story short, I did 1600 calories a day, 110g of that was protein and did 15000 steps day. Mainly up hill as I used gravity as that form of resistance training. Since July last year I’ve lost 4 stone and am upping the calories in to 2000 a day and still doing the steps. Haven’t even been in a gym and spent $0 on any equipment bar $200 on some great Asics gel sneakers that I’ve almost destroyed 😂. Anyway, it’s actually quite easy to do. Calorie deficit plus daily exercise. Simples. Don’t hand over a penny to these WW caaants. Oh, and I legit played the Rocky 4 soundtrack on every steep hill in Sydney I climbed. Best exercise music ever.

Intermittent fasting really isn’t a thing, it’s just another way of saying that you skipped a meal which feeds into the whole calorie deficit thing. You can eat every hour of the day if you want - as long as the deficit exists.

comment by Robb - Marry me Alissa White-Gluz (U22716)
posted 2 minutes ago
Intermittent fasting really isn’t a thing, it’s just another way of saying that you skipped a meal which feeds into the whole calorie deficit thing. You can eat every hour of the day if you want - as long as the deficit exists.
----------------------------------------------------------------------
Intermittent fasting is a lot more than a tool to aid weight loss. But yes, if weight loss was your primary goal then yes calorie deficiency is the way to go

Isn't there something do with metabolism?

Why are some people able to eat whatever they want and never get fat(like me) while others add weight from a few donuts.

I heard intermittent fasting kinda like fixes up your metabolism, making it more efficient and therefore keep the fat away?

I don't do gym work either. I don't even plan when or where to walk. I just don't use a car or train that much. Sometimes I decide to walk very long distances, unless it's very hot outside. This has me walking anywhere between 10-40 miles a week on average.

Eat better and exercise more has always been the best method to lose weight. Fad diets rarely work and when they do people usually put weight straight back on anyway.

Losing weight is a battle of the mind afterall.

Long donut

18 stone tho Robert!

I've always walked a lot, for pleasure, not exercice or weight loss. My mum loved walking, our holidays were walking, so myself and sisters became the same. It's free exercise and healthy.
Question, as most of your walking is uphill, when are you coming back down?

comment by Robb - Marry me Alissa White-Gluz (U22716)
posted 12 minutes ago
Intermittent fasting really isn’t a thing, it’s just another way of saying that you skipped a meal which feeds into the whole calorie deficit thing. You can eat every hour of the day if you want - as long as the deficit exists.
----------------------------------------------------------------------
Bit of a tangent but have you watched the Limitless show with Chris Hemsworth? Some interesting stuff about fasting there, though he does it for 4 days straight

I bet you were singing hearts on fire at the top of your voice climbing those hills

comment by Irishred (U2539)
posted 3 minutes ago
I bet you were singing hearts on fire at the top of your voice climbing those hills
----------------------------------------------------------------------

I really was 😂.

im 6ft and about 13 and a half stone and feel too heavy atm aided by rupturing the ligaments in my left leg playing football. God knows what 18 feels like. Good luck

comment by Seebs™© 🇵🇸🇦🇫 (U1410)
posted 13 minutes ago
comment by Robb - Marry me Alissa White-Gluz (U22716)
posted 2 minutes ago
Intermittent fasting really isn’t a thing, it’s just another way of saying that you skipped a meal which feeds into the whole calorie deficit thing. You can eat every hour of the day if you want - as long as the deficit exists.
----------------------------------------------------------------------
Intermittent fasting is a lot more than a tool to aid weight loss. But yes, if weight loss was your primary goal then yes calorie deficiency is the way to go
----------------------------------------------------------------------
It’s literally the only way to go. You cannot lose weight without a calorie deficit, you cannot gain weight without a caloric surplus.

“I don’t even eat that much” says Sue, 16 stone, drinking his full fat late with caramel syrup and eating a salad with 4 tablespoons of Caesar dressing for lunch.

18 stone.

Good luck with it.

comment by Nickasaurus (U9257)
posted 1 minute ago
im 6ft and about 13 and a half stone and feel too heavy atm aided by rupturing the ligaments in my left leg playing football. God knows what 18 feels like. Good luck
----------------------------------------------------------------------
I genuinely can’t understand how people let themselves get to that stage.

I’m currently 13, 5”11, workout 5 days a week and I feel pretty overweight after a drink and food orientated Christmas.

Exercise is my release, I cant live without it.

comment by manusince52 (U9692)
posted 9 minutes ago
I've always walked a lot, for pleasure, not exercice or weight loss. My mum loved walking, our holidays were walking, so myself and sisters became the same. It's free exercise and healthy.
Question, as most of your walking is uphill, when are you coming back down?
----------------------------------------------------------------------
The fat caaaant rolls back down.

I’m down to 14 stone now. Much better. Another trick I used was working out how much weight I needed to lose and put that amount of weights into a rucksack and walk around the house. Take off the rucksack and realise just how exhausting that must be carrying around every day. Since losing the 4 stone my energy has gone through the roof.

Iv been waiting for the day that my metabolism slows and the weight piles on.

I eat a lot , granted I do quite a lot but some people look at my brekkie and lunch for eg and say how the hell?!

its not the greatest diet in the world ( i go through phases) but my normal brekkie is 4 slices of toast, scrambled egg. or some oats soaked over night in milk with honey, fruit, almonds chia seeds. A cup of tea with that.

The I will have a couple packs of crisps, a can of red bull and some fruit.

that will see me through to lunch.

I only really have three meals a day and have my dinner quite late.

I am bad for eating peanuts and jerky through out the day. If they are anywhere near me I will easily polish off a whole bag in one sitting.

I dont eat much chocolate.

comment by Busby (U19985)
posted 2 minutes ago
comment by Nickasaurus (U9257)
posted 1 minute ago
im 6ft and about 13 and a half stone and feel too heavy atm aided by rupturing the ligaments in my left leg playing football. God knows what 18 feels like. Good luck
----------------------------------------------------------------------
I genuinely can’t understand how people let themselves get to that stage.

I’m currently 13, 5”11, workout 5 days a week and I feel pretty overweight after a drink and food orientated Christmas.

Exercise is my release, I cant live without it.
----------------------------------------------------------------------

It just crept up on me through Covid. I boredom ate and it just got worse. I’ll never be that weight again though. Was just too tiring.

But good for you Robb.

It one thing acknowledging it , another thing acting on it.

comment by whodunnit (U22710)
posted 0 seconds ago
But good for you Robb.

It one thing acknowledging it , another thing acting on it.
----------------------------------------------------------------------

👍

Fellow (one time) fat people will know the buying clothes struggle. I had a wardrobe full of expensive clothes that I used to fit into but when you’re fat you always say ‘there’s no point in spending good money on clothes as I’ll be thin one day’ so you spend money on Primark/Kmart clothes which are shiiiit quality and look like shiiiit. Now I can fit in my good clothes again it’s like I’m a whole new man.

By August 2021 I'd finally had enough of being overweight and unhappy with how I looked and how my clothes fit. Bought a bike and challenges myself to hit 300 miles in the month of September. With a bit of calorie control the lbs fell away. Now Belfast in October isn't the dryest, warmest or brightest place to be so I put the bike away and would go walking for an hour or two in the evenings instead and found that I actually lost more weight quicker with the walking than I did with the cycling. Problem is I rested on my laurels and by December 2022 I was back at my starting weight. So new pair of Asics purchased and with all the Christmas chocolate gone I've started to drop the lbs again. Hardest part for me isn't shedding the weight, it's keeping it off.
There is a guy on YouTube called Mark Lewis and a few of his videos he talks about his struggles with weight yo-yoing that struck a chord with me so hopefully this time round I'll get it off and keep it off.

Good to hear, mate.

There's more to it than just losing weight.

From a structural engineering standpoint you still need to increase and maintain bone density, muscle tissue, and connective tissue thickness. As well as a healthy heart and circulatory system. Especially in the modern age where we have less manual labour coupled with a relatively high life expectancy.

Full body resistance training still remains the most effective option that ticks all the boxes.

Everything from a brisk swim every now and then, to 25-minute home workouts with bottles of water for weights, to full gym sessions.

comment by Robb - Marry me Alissa White-Gluz (U22716)
posted 9 minutes ago
I’m down to 14 stone now. Much better. Another trick I used was working out how much weight I needed to lose and put that amount of weights into a rucksack and walk around the house. Take off the rucksack and realise just how exhausting that must be carrying around every day. Since losing the 4 stone my energy has gone through the roof.
----------------------------------------------------------------------

This is similar to what we used to do with overweight soldiers. It worked with some and didn’t with a few others.

I am carrying around a good stone and a half I could do with shedding.

Good on you Robb. Whenever I've got into a habit of not exercising enough / not eating as healthily as I want (without becoming seriously overweight fortunately), it has always felt quite a struggle to break that pattern. I can imagine it must have been very hard at the start to set out in a new direction and counteract the signals coming from the brain to keep doing what you were doing. And it must be hugely satisfying to feel the momentum of exercise and associated weight loss kicking in.