Losing weight

Kjetil Osvold's Cat

Kingsley Black
Boiled potatoes can be good I think too, for example just putting some (a reasonable amount, but not a huge amount) that have been cooked the previous night into a lunchbox and having them on their own for one of the meals (the lunchtime one probably).

Another 'minimal' lunch could be just brown bread and butter, or brown bread and peanut butter (or maybe even as I do brown bread, peanut butter and normal butter too) as long as it gives you enough energy to keep going, and driving, comfortably of course.

In terms of things I mentioned in my original post, maybe taking some of those Oaties (or similar biscuits of the healthier variety) in a box and eating one of those occasionally, with a cup of tea or even without, is also better than buying snacks on the go. I possibly should have mentioned in that original post that at one point I'd have been having a helping or two of Apple Strudel, possibly with Ice Cream as well as cream, to follow a microwaved Chicken Tikka Ready Meal or something regularly on Sundays, so changing that would have been a major help too obviously (but in general switching out the excess food and unhealthy food is the idea anyway, as well as any helpful exercise you can do).

Chicken might be better than Ham (especially processed Ham) I'm thinking by the way too, and even ditching Mayo altogether, or just having some now and again as a treat or to make a change. Maybe the chicken with the salad, and the tuna in the pitta, or brown bread sandwich, would be the best way in that case. You possibly want different things different days though anyway. Salmon would be good too; maybe even some vegan meals?

Almonds might be decent as a snack I think (unsalted) to keep you going potentially.

Edit: Back to the strawberries and apples - I believe it's better to get sugar from fruit like this because the water content, and the saliva produced when eating the apples for example minimises the effect of the sugar, so it's not like consuming it in cakes, biscuits etc. Something like that anyway.
 
Last edited:
Calorie deficit.

It almost doesn't matter what those calories come from.
Calculate your resting metabolic rate (plenty online) knock a couple of hundred calories off that a day, count everything and you will lose weight.

You'll never out train a bad diet because unless you exercise a massive amount you don't burn "that" much extra.

The motivation is tough though, I've fell off wagon again lately after losing about a stone.
 

Morpeth_Edgar

A none cap wonder
If you eat veg like it's going out of fashion then it's a real help.

You can eat as many raw cabbages, carrots, radishes, cucumbers, broccoli, brussels sprouts etc as you like and it does two things:

1) Fills you up without feeling like you need other food that contains more calories.
2) You will shit yourself clean after a few days and basically, your stomach will feel smaller.

That's one hell of a kickstart.

Then go slightly easier on the veg and bring more normal food in - after say, a week.
 

Jimmy

First Team Squad
I'm struggling with this at the moment I can't lie.

Do a driving job and struggle to resist the temptation to nip into the shop and grab a snack. Keep thinking I'll just keep a stock of fruit instead in the car in a cool bag but then read all the time about how you shouldn't eat too much fruit due to sugar content...

My job is a weird one in a sense it can be long hours so I need to pack up a lunch and a dinner some days which is a pain to prepare. I was thinking of perhaps a couple of ham/low fat cheese/low fat mayo pittas for lunch then a lunchbox full of pasta for dinner but it seems carb heavy...

There's so much conflicting information about its a nightmare for uneducated folk like me. I basically just want healthy food so I feel full and not have to spend my life preparing meals, can't be too much to ask can it? 😆

Anyone have any healthy (but easy) snack ideas that I can just have with me?

I've had problems with my weight ever since leaving school in the early '80s. It's been a constant battle and one I've been losing, more so in recent years, and my weight ballooned massively. Last year I read Tom Watson's book, Downsizing. I hate Watson's politics but that's not what his book is about, it's about his journey through weight loss. It is quite inspiring. I also read a couple of other books - Why We Eat (Too Much) by Dr Andrew Jenkinson and The Body by Bill Bryson. All three books were very interesting and informative and there was a lot of crossover in them.

I am many stones overweight and have Type II diabetes. Knowing how diabetes can fuck the body up I knew I had to do something about it and shift some timber.

I did a fair bit of research online and as I understand things, as a layman, Type II diabetes is a result of insulin resistance. So I thought that if I want to lose weight and reverse my diabetes I need to understand what causes insulin resistance and how to reverse that. There are some very informative videos on the tube of you, in particular by Dr Eric Berg, Dr Jason Fung and Thomas DeLauer amongst others. In their videos they explain that it is sugar that is basically the enemy, not fat. When products are made to be low fat the fat is replaced by sugar. Consuming sugary snacks and drinks and simple carbs causes a fast spike in insulin and a short time later a crash. This crash makes the body crave more sugary shit. The liver is working very hard to process this and pump the blood with glucose. This is what causes high blood sugar levels. When the blood is overloaded with sugar the excess is stored in the muscles and the liver itself as fat. This fat stored in the liver is causes non-alcoholic fatty liver disease (NAFLD). Fat then gets stored around the organs and under the skin, leading to all the health problems we all know about. Insulin resistance goes hand-in-hand with leptin resistance. Leptin is the satiety hormone which tells the brain we've eaten enough. When those leptin signals don't get through to the brain we continue to feel hungry and overeat.

Earlier this year I found myself eating just one meal a day. It wasn't a deliberate decision to do so. However, I noticed that I wasn't so hungry between meals but was feeling fuller quicker. I lost a few pounds. I did a bit more reading up and then cut out all snacks between meals. No crisps, chocolate, biscuits, cake etc. Anything processed is going to be highly loaded with sugar. Wheat is particularly bad for you (it's worth reading up on this to find out why) so I've massively cut down on bread, which is my kryptonite, and I also stopped eating cereals. I had my one meal a day and ate nothing outside of that one meal time each day. I don't drink fruit juice or carbonated drinks, neither sugary or with artificial sweeteners. It hasn't taken a great deal of adjustment and I don't miss the snacks one bit.

One meal a day (OMAD) is a form of intermittent fasting. Over the last nine weeks I've lost 33lbs and I haven't been exercising at all in that time, just cut out the crap food. The liver needs a break from its sugar processing duties and if it's not producing glucose for energy then the body will resort to using the stored fat for its energy needs.

Basically, totally cut out all snacks between meals - even so-called healthy ones because they really aren't. Stop drinking fruit juices, fizzy drinks and cut out anything containing sugar and massively reduce simple and starchy carbs, things like bread, pasta, cereals, white rice, potatoes. Complex carbs in high fibre foods are okay as the gut takes longer to process them which means you don't get an insulin spike nor a crash afterwards. Avoid highly processed foods. Vegetable oils are very highly processed so ditch them (there are plenty of videos as to why they are really bad for you). Get your carbs from green, leafy veg and cut down on carbs from root vegetables. The veg from above ground is better than the veg from below ground. If you're considering going on some form of intermittent fasting don't worry about being hungry all the time, you'll quickly get used to it and will soon enough stop feeling hungry. You'll also feel fuller more quickly. Kill the sugar - lose weight.

Here's a few links and it's worth doing a bit of a deep dive into the related videos.

Why Does Insulin Cause Weight Gain?












https://www.youtube.com/watch?v=cUXSPIi5mE0


https://www.youtube.com/watch?v=3d7KkyXnyB4


https://www.youtube.com/watch?v=r0d5lJzMXnM


https://www.youtube.com/watch?v=g-cchLeHwrM


https://www.youtube.com/watch?v=14zW15bJkuU


https://www.youtube.com/watch?v=DHGxAvqT6tg


https://www.youtube.com/watch?v=_Arg55jfC5E


https://www.youtube.com/watch?v=RI5oYIUItN8


https://www.youtube.com/watch?v=fPguYEDlQEQ


https://www.youtube.com/watch?v=KHaCKudtVi0


https://www.youtube.com/watch?v=pZ1f9v1I5uQ
 

Morpeth_Edgar

A none cap wonder
I've had problems with my weight ever since leaving school in the early '80s. It's been a constant battle and one I've been losing, more so in recent years, and my weight ballooned massively. Last year I read Tom Watson's book, Downsizing. I hate Watson's politics but that's not what his book is about, it's about his journey through weight loss. It is quite inspiring. I also read a couple of other books - Why We Eat (Too Much) by Dr Andrew Jenkinson and The Body by Bill Bryson. All three books were very interesting and informative and there was a lot of crossover in them.

I am many stones overweight and have Type II diabetes. Knowing how diabetes can fuck the body up I knew I had to do something about it and shift some timber.

I did a fair bit of research online and as I understand things, as a layman, Type II diabetes is a result of insulin resistance. So I thought that if I want to lose weight and reverse my diabetes I need to understand what causes insulin resistance and how to reverse that. There are some very informative videos on the tube of you, in particular by Dr Eric Berg, Dr Jason Fung and Thomas DeLauer amongst others. In their videos they explain that it is sugar that is basically the enemy, not fat. When products are made to be low fat the fat is replaced by sugar. Consuming sugary snacks and drinks and simple carbs causes a fast spike in insulin and a short time later a crash. This crash makes the body crave more sugary shit. The liver is working very hard to process this and pump the blood with glucose. This is what causes high blood sugar levels. When the blood is overloaded with sugar the excess is stored in the muscles and the liver itself as fat. This fat stored in the liver is causes non-alcoholic fatty liver disease (NAFLD). Fat then gets stored around the organs and under the skin, leading to all the health problems we all know about. Insulin resistance goes hand-in-hand with leptin resistance. Leptin is the satiety hormone which tells the brain we've eaten enough. When those leptin signals don't get through to the brain we continue to feel hungry and overeat.

Earlier this year I found myself eating just one meal a day. It wasn't a deliberate decision to do so. However, I noticed that I wasn't so hungry between meals but was feeling fuller quicker. I lost a few pounds. I did a bit more reading up and then cut out all snacks between meals. No crisps, chocolate, biscuits, cake etc. Anything processed is going to be highly loaded with sugar. Wheat is particularly bad for you (it's worth reading up on this to find out why) so I've massively cut down on bread, which is my kryptonite, and I also stopped eating cereals. I had my one meal a day and ate nothing outside of that one meal time each day. I don't drink fruit juice or carbonated drinks, neither sugary or with artificial sweeteners. It hasn't taken a great deal of adjustment and I don't miss the snacks one bit.

One meal a day (OMAD) is a form of intermittent fasting. Over the last nine weeks I've lost 33lbs and I haven't been exercising at all in that time, just cut out the crap food. The liver needs a break from its sugar processing duties and if it's not producing glucose for energy then the body will resort to using the stored fat for its energy needs.

Basically, totally cut out all snacks between meals - even so-called healthy ones because they really aren't. Stop drinking fruit juices, fizzy drinks and cut out anything containing sugar and massively reduce simple and starchy carbs, things like bread, pasta, cereals, white rice, potatoes. Complex carbs in high fibre foods are okay as the gut takes longer to process them which means you don't get an insulin spike nor a crash afterwards. Avoid highly processed foods. Vegetable oils are very highly processed so ditch them (there are plenty of videos as to why they are really bad for you). Get your carbs from green, leafy veg and cut down on carbs from root vegetables. The veg from above ground is better than the veg from below ground. If you're considering going on some form of intermittent fasting don't worry about being hungry all the time, you'll quickly get used to it and will soon enough stop feeling hungry. You'll also feel fuller more quickly. Kill the sugar - lose weight.

Here's a few links and it's worth doing a bit of a deep dive into the related videos.

Why Does Insulin Cause Weight Gain?












https://www.youtube.com/watch?v=cUXSPIi5mE0


https://www.youtube.com/watch?v=3d7KkyXnyB4


https://www.youtube.com/watch?v=r0d5lJzMXnM


https://www.youtube.com/watch?v=g-cchLeHwrM


https://www.youtube.com/watch?v=14zW15bJkuU


https://www.youtube.com/watch?v=DHGxAvqT6tg


https://www.youtube.com/watch?v=_Arg55jfC5E


https://www.youtube.com/watch?v=RI5oYIUItN8


https://www.youtube.com/watch?v=fPguYEDlQEQ


https://www.youtube.com/watch?v=KHaCKudtVi0


https://www.youtube.com/watch?v=pZ1f9v1I5uQ

Some great advice there Jimmy. I shall watch a few of those videos.
 

Tiff

Matchday Squad
On March 16th 2020, literally before lockdown became a thing I was 330lbs, 150kg, 23.5st depending how you want to measure it.
Proper fat bastard territory.
6 months later I'd lost over 5st all through walking/cycling, nailed down diet and intermittent fasting.
The most important thing 90+% is your diet. Two good meals a day, skip the snacking and aim for a high fibre, high protein diet.
It sounds boring but my first meal of the day consists of 60g porridge oats, 35g of vegan protein, 5g of an "all greens" mix soaked overnight in water with added berries in the morning. I'll eat that around midday and then eat again between 4 and 5pm and that's it apart from water. The evening meal will be rice, brocoli, chicken or tofu and that's it. Keep it simple, keep it clean.
As for exercise do what works for you. I joined a gym in January, it costs me £63/mth and I still haven't been even though I kid myself it has everything I need to stay focused and motivated. I ride my bicycle literally every day. That works for me. Find your thing, rather than someone else's.
In total I've now lost just over 8st, 115lbs to be precise.
Remember, there are no short cuts. It's all down to you. Stay focused, stay disciplined and be prepared for it to take far longer than the YouTube influences would have you believe.
I weigh less at almost 55 than I did when I was 21. We all have the ability to get fat. Not everyone has the ability to lose it and more importantly keep it off.
I'm training for Hyrox London in November presently. Gonna smash it this year, hopefully compete at the top of my age group.

What happened to Judge ?

One minute he/she was here, the next vanished like a fart in the wind .


Sent from my iPhone using Tapatalk
 

RianBrice

A. Trialist
I've had problems with my weight ever since leaving school in the early '80s. It's been a constant battle and one I've been losing, more so in recent years, and my weight ballooned massively. Last year I read Tom Watson's book, Downsizing. I hate Watson's politics but that's not what his book is about, it's about his journey through weight loss. It is quite inspiring. I also read a couple of other books - Why We Eat (Too Much) by Dr Andrew Jenkinson and The Body by Bill Bryson. All three books were very interesting and informative and there was a lot of crossover in them.

I am many stones overweight and have Type II diabetes. Knowing how diabetes can fuck the body up I knew I had to do something about it and shift some timber.

I did a fair bit of research online and as I understand things, as a layman, Type II diabetes is a result of insulin resistance. So I thought that if I want to lose weight and reverse my diabetes I need to understand what causes insulin resistance and how to reverse that. There are some very informative videos on the tube of you, in particular by Dr Eric Berg, Dr Jason Fung and Thomas DeLauer amongst others. In their videos they explain that it is sugar that is basically the enemy, not fat. When products are made to be low fat the fat is replaced by sugar. Consuming sugary snacks and drinks and simple carbs causes a fast spike in insulin and a short time later a crash. This crash makes the body crave more sugary shit. The liver is working very hard to process this and pump the blood with glucose. This is what causes high blood sugar levels. When the blood is overloaded with sugar the excess is stored in the muscles and the liver itself as fat. This fat stored in the liver is causes non-alcoholic fatty liver disease (NAFLD). Fat then gets stored around the organs and under the skin, leading to all the health problems we all know about. Insulin resistance goes hand-in-hand with leptin resistance. Leptin is the satiety hormone which tells the brain we've eaten enough. When those leptin signals don't get through to the brain we continue to feel hungry and overeat.

Earlier this year I found myself eating just one meal a day. It wasn't a deliberate decision to do so. However, I noticed that I wasn't so hungry between meals but was feeling fuller quicker. I lost a few pounds. I did a bit more reading up and then cut out all snacks between meals. No crisps, chocolate, biscuits, cake etc. Anything processed is going to be highly loaded with sugar. Wheat is particularly bad for you (it's worth reading up on this to find out why) so I've massively cut down on bread, which is my kryptonite, and I also stopped eating cereals. I had my one meal a day and ate nothing outside of that one meal time each day. I don't drink fruit juice or carbonated drinks, neither sugary or with artificial sweeteners. It hasn't taken a great deal of adjustment and I don't miss the snacks one bit.

One meal a day (OMAD) is a form of intermittent fasting. Over the last nine weeks I've lost 33lbs and I haven't been exercising at all in that time, just cut out the crap food. The liver needs a break from its sugar processing duties and if it's not producing glucose for energy then the body will resort to using the stored fat for its energy needs.

Basically, totally cut out all snacks between meals - even so-called healthy ones because they really aren't. Stop drinking fruit juices, fizzy drinks and cut out anything containing sugar and massively reduce simple and starchy carbs, things like bread, pasta, cereals, white rice, potatoes. Complex carbs in high fibre foods are okay as the gut takes longer to process them which means you don't get an insulin spike nor a crash afterwards. Avoid highly processed foods. Vegetable oils are very highly processed so ditch them (there are plenty of videos as to why they are really bad for you). Get your carbs from green, leafy veg and cut down on carbs from root vegetables. The veg from above ground is better than the veg from below ground. If you're considering going on some form of intermittent fasting don't worry about being hungry all the time, you'll quickly get used to it and will soon enough stop feeling hungry. You'll also feel fuller more quickly. Kill the sugar - lose weight.

Here's a few links and it's worth doing a bit of a deep dive into the related videos.

Why Does Insulin Cause Weight Gain?












https://www.youtube.com/watch?v=cUXSPIi5mE0


https://www.youtube.com/watch?v=3d7KkyXnyB4


https://www.youtube.com/watch?v=r0d5lJzMXnM


https://www.youtube.com/watch?v=g-cchLeHwrM


https://www.youtube.com/watch?v=14zW15bJkuU


https://www.youtube.com/watch?v=DHGxAvqT6tg


https://www.youtube.com/watch?v=_Arg55jfC5E


https://www.youtube.com/watch?v=RI5oYIUItN8


https://www.youtube.com/watch?v=fPguYEDlQEQ


https://www.youtube.com/watch?v=KHaCKudtVi0


https://www.youtube.com/watch?v=pZ1f9v1I5uQ
Great advice, cheers duck👌🏼
 

Buckaroo

axe to grind
I've had problems with my weight ever since leaving school in the early '80s. It's been a constant battle and one I've been losing, more so in recent years, and my weight ballooned massively. Last year I read Tom Watson's book, Downsizing. I hate Watson's politics but that's not what his book is about, it's about his journey through weight loss. It is quite inspiring. I also read a couple of other books - Why We Eat (Too Much) by Dr Andrew Jenkinson and The Body by Bill Bryson. All three books were very interesting and informative and there was a lot of crossover in them.

I am many stones overweight and have Type II diabetes. Knowing how diabetes can fuck the body up I knew I had to do something about it and shift some timber.

I did a fair bit of research online and as I understand things, as a layman, Type II diabetes is a result of insulin resistance. So I thought that if I want to lose weight and reverse my diabetes I need to understand what causes insulin resistance and how to reverse that. There are some very informative videos on the tube of you, in particular by Dr Eric Berg, Dr Jason Fung and Thomas DeLauer amongst others. In their videos they explain that it is sugar that is basically the enemy, not fat. When products are made to be low fat the fat is replaced by sugar. Consuming sugary snacks and drinks and simple carbs causes a fast spike in insulin and a short time later a crash. This crash makes the body crave more sugary shit. The liver is working very hard to process this and pump the blood with glucose. This is what causes high blood sugar levels. When the blood is overloaded with sugar the excess is stored in the muscles and the liver itself as fat. This fat stored in the liver is causes non-alcoholic fatty liver disease (NAFLD). Fat then gets stored around the organs and under the skin, leading to all the health problems we all know about. Insulin resistance goes hand-in-hand with leptin resistance. Leptin is the satiety hormone which tells the brain we've eaten enough. When those leptin signals don't get through to the brain we continue to feel hungry and overeat.

Earlier this year I found myself eating just one meal a day. It wasn't a deliberate decision to do so. However, I noticed that I wasn't so hungry between meals but was feeling fuller quicker. I lost a few pounds. I did a bit more reading up and then cut out all snacks between meals. No crisps, chocolate, biscuits, cake etc. Anything processed is going to be highly loaded with sugar. Wheat is particularly bad for you (it's worth reading up on this to find out why) so I've massively cut down on bread, which is my kryptonite, and I also stopped eating cereals. I had my one meal a day and ate nothing outside of that one meal time each day. I don't drink fruit juice or carbonated drinks, neither sugary or with artificial sweeteners. It hasn't taken a great deal of adjustment and I don't miss the snacks one bit.

One meal a day (OMAD) is a form of intermittent fasting. Over the last nine weeks I've lost 33lbs and I haven't been exercising at all in that time, just cut out the crap food. The liver needs a break from its sugar processing duties and if it's not producing glucose for energy then the body will resort to using the stored fat for its energy needs.

Basically, totally cut out all snacks between meals - even so-called healthy ones because they really aren't. Stop drinking fruit juices, fizzy drinks and cut out anything containing sugar and massively reduce simple and starchy carbs, things like bread, pasta, cereals, white rice, potatoes. Complex carbs in high fibre foods are okay as the gut takes longer to process them which means you don't get an insulin spike nor a crash afterwards. Avoid highly processed foods. Vegetable oils are very highly processed so ditch them (there are plenty of videos as to why they are really bad for you). Get your carbs from green, leafy veg and cut down on carbs from root vegetables. The veg from above ground is better than the veg from below ground. If you're considering going on some form of intermittent fasting don't worry about being hungry all the time, you'll quickly get used to it and will soon enough stop feeling hungry. You'll also feel fuller more quickly. Kill the sugar - lose weight.

Here's a few links and it's worth doing a bit of a deep dive into the related videos.

Why Does Insulin Cause Weight Gain?












https://www.youtube.com/watch?v=cUXSPIi5mE0


https://www.youtube.com/watch?v=3d7KkyXnyB4


https://www.youtube.com/watch?v=r0d5lJzMXnM


https://www.youtube.com/watch?v=g-cchLeHwrM


https://www.youtube.com/watch?v=14zW15bJkuU


https://www.youtube.com/watch?v=DHGxAvqT6tg


https://www.youtube.com/watch?v=_Arg55jfC5E


https://www.youtube.com/watch?v=RI5oYIUItN8


https://www.youtube.com/watch?v=fPguYEDlQEQ


https://www.youtube.com/watch?v=KHaCKudtVi0


https://www.youtube.com/watch?v=pZ1f9v1I5uQ

Good resources. I also found this very useful in understanding how the body evolved and how that affects how it works.

Screenshot_20220727-071444_Kindle.jpg
 
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