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Weight loss help - It's just not that easy

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  • 17-06-2011 10:48am
    #1
    Registered Users Posts: 36


    So I'm 30.. I'm 5'8" and currently weigh 14 stone.

    Yes I am over weight. And I am not afraid to admit it.

    Yes I have put on a stone since last September.

    Yes I exercise, quite a lot and too a high intensity.

    NO I cannot seem to loose any weight.

    OK, so my diet isn't the most balanced or most nutritious but it is not the worst either. I just can't seem to loose any weight even though I play hockey at a fairly high level, train at least twice a week with matches also on top of that, plus I do further exercise with bootcamp, walking, tag rugby and various other activities?

    How on earth have I put on a stone? And how on earth can I lose it plus some more?

    Suggestions on a postcard to a distraught 30 year old wanting to lose weight.


«1

Comments

  • Closed Accounts Posts: 22,819 ✭✭✭✭g'em


    garlicmayo I've given you your own thread for your query, the Safefood thread is for feedback about the campaign :)


  • Registered Users Posts: 12,169 ✭✭✭✭Sangre


    The answer is in your username. You can't overtrain a terrible diet if you're looking to shed the pounds.

    Post up an honest and typical day's diet. Don't leave anything out.


  • Closed Accounts Posts: 8,704 ✭✭✭squod


    Exercise bike in front of the TV? AFAIK longer periods of cardio at a lower intensity > (gretaer than) short bursts.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    The actual fat burn from exercise if you're eating large amounts of startchy carbs and sugar will be minimal - that's going to be your body's preferential source of energy so you won't use fat (which is basically just stored energy).

    All the exercise in the world won't change that. It's very difficult to create a sufficient enough calorie deficit from exercise to drive fat loss.

    Losing fat is all about eating less calories than you expend during the day. Changing your diet to allow for that is the easiest method.

    Dieting's simple - eat less, move more. But it's not 'easy'.

    It's impossible to advise without seeing what you're eating on a regular day. So give us a sample week day, and a sample weekend. Try to include rough portion sizes and any snacks/drinks too.


  • Registered Users Posts: 36 garlicmayo


    HA!! I do like garlicmayo though I am not addicted to it!!

    Typical day would consist of:

    Breakfast:
    3 x Weetabix with low fat milk and honey

    Lunch:
    Toast with tomato, basil and extra virgin olive oil
    or
    Pitta bread with ham, cheese and lettuce or just ham and lettuce
    or
    Beans on toast
    or
    Eddie rockets or similar (once a week)

    Dinner:
    Scrambled eggs on toast or Ryvita
    or
    Steak/Lamb Chops, carrots and brocolli
    or
    Spaghetti Bologneise

    Sometimes will have a bar of chocolate or a few biccies...!!


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  • Registered Users Posts: 36 garlicmayo


    squod wrote: »
    Exercise bike in front of the TV? AFAIK longer periods of cardio at a lower intensity > (gretaer than) short bursts.

    I play hockey at quite a high level so fitness is a big part of that... I train for at least 2 hours twice a week, plus play matches on Saturdays,also play soccer and participate in other fitness things such as bootcamp???


  • Registered Users Posts: 36 garlicmayo


    Thanks to anyone replying, I appreciate your comment and help!!


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    garlicmayo wrote: »
    I play hockey at quite a high level so fitness is a big part of that... I train for at least 2 hours twice a week, plus play matches on Saturdays,also play soccer and participate in other fitness things such as bootcamp???

    That should probably tell you that more exercise is not the key for you so :)

    And you can be fit and still be overweight...


  • Registered Users Posts: 125 ✭✭cookie82


    have you had your bloods checked recently just on case your thyroid is giving any problems. this can lead to weight gain? I did weight watchers after i had my baby its hard going but it did work for me however i know its not for everyone


  • Closed Accounts Posts: 8,704 ✭✭✭squod


    garlicmayo wrote: »
    I play hockey at quite a high level so fitness is a big part of that... I train for at least 2 hours twice a week, plus play matches on Saturdays,also play soccer and participate in other fitness things such as bootcamp???

    Mostly burst, stops and starts like. Between seasons there's probably little going on. You'll only know what works for you when you give it a go. Donedeal.ie or gumtree (freebies) for a low cost exercise bike.

    foto_marco_pantani_large1.jpg

    This guy used to consume many more calories than I could get down me yet he could weigh in at eight stone.


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  • Registered Users Posts: 1,785 ✭✭✭ferike1


    I train a lot too and eat healthy. The only time I lose weight was when I ate less. Its all about diet. There is a level of maintenance calories for your weight and you need to eat below that to lose weight. Easy :D


  • Registered Users Posts: 36 garlicmayo


    I'll look into my diet further and also my thyroids and see if they can help...

    Appreciate all responses!! :D

    Hopefully I'll be a lean, mean fighting machine before I know it!!


  • Registered Users Posts: 304 ✭✭gavtron


    squod wrote: »
    This guy used to consume many more calories than I could get down me yet he could weigh in at eight stone.

    Are/were you a pro cyclist as well?


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    squod wrote: »
    Mostly burst, stops and starts like. Between seasons there's probably little going on. You'll only know what works for you when you give it a go. Donedeal.ie or gumtree (freebies) for a low cost exercise bike.

    foto_marco_pantani_large1.jpg

    This guy used to consume many more calories than I could get down me yet he could weigh in at eight stone.

    Lets not go crazy here… how many hours a day did Pantani train for? Elite athletes burn far more calories at a given heart rate than average folks do, and they can sustain the effort for longer.

    It’s like saying ‘go for a swim’ cos Phelps eats 12,000kcals a day and is as lean as anything.

    Pantani’s riding what, 4-6 hours a day 6 days a week maybe? There’s no way an average person has the time or work capacity to do that. It’s especially not relevant given GarlicMayo’s case as he seems to be exercising quite a bit already and not making any progress. Some simple refinements to his diet, an increase in protein, decrease in carbs and increase in healthy fats would on top of the high level of work he’s already doing would put him in a great position for weight loss.

    Lyle McDonald has an INCREDIBLY interesting series of articles called ‘Training the obese beginner’ - the 6 parts are almost long enough to make an ebook, but I recommend everyone takes an hour or two to read them. The primary points he makes are:

    1) You don’t want to do something to discourage the person as they start (ie work them too hard and have them quit)

    2) In obese and over weight people their metabolic pathways are so f*cked from eating a high level of process carbs and sugar that they just aren’t capable of burning fat effectively

    3) HIIT, complicated weight programs and all that jazz we love on here isn’t needed if you’re dialing in diet and getting frequent moderate intensity work in.

    A lot of what he says in the articles are fairly closely aligned with what Sisson says in The Primal Blueprint. They’re just not as fanatical or dogmatic. If I get time over the weekend I’ll re-read them all and try to put them in a succinct set of bullet points.

    Here’s a link to the first part for anyone who wants to read - http://www.bodyrecomposition.com/fat-loss/training-the-obese-beginner.html


  • Closed Accounts Posts: 8,704 ✭✭✭squod


    gavtron wrote: »
    Are/were you a pro cyclist as well?

    Very casual/commuter. Coughing up a lung before work/ on a Saturday morning became tiresome. Alergies, asthma etc.


  • Banned (with Prison Access) Posts: 2,562 ✭✭✭eyescreamcone


    You need to exercise sensibly also
    18 months ago I couldn't run for 20 mins at 10 k/hr

    I now run 4 x 1hr (11ks) per week.
    Nothing too special but boy does it burn the cals.

    I used a heart rate monitor to see when I was going too hard, then I walked until the heart rate dropped down before I started running again.
    Built this up until I now run for an hour without too much effort.

    Might do a half marathon soon
    I'm 43 and am down from 15-2 to 13-7.

    Lost 23 lbs with very limited diet change.


  • Registered Users Posts: 304 ✭✭gavtron


    squod wrote: »
    Very casual/commuter. Coughing up a lung before work/ on a Saturday morning became tiresome. Alergies, asthma etc.

    Yeah, well like Hanley said, Pantani was a pro athlete training and racing like 4-6 hours per day so he'd need a butt load of calories to keep going, you probably don't.
    Different people, different....needs!


  • Registered Users Posts: 2,219 ✭✭✭VonLuck


    My advice would be to do HIIT. High intensity interval training. Doing about 25 minutes of doing fast paced exercise for a minute, then light exercise for a minute. Burns more fat than just plain exercising for 25 minutes.

    Also weight training is great for losing weight. The more muscle you have the more calories you need to burn to keep the muscle. So you burn calories while doing weights and by building muscle you also burn more calories even when doing nothing. Win win!


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    VonLuck wrote: »
    My advice would be to do HIIT. High intensity interval training. Doing about 25 minutes of doing fast paced exercise for a minute, then light exercise for a minute. Burns more fat than just plain exercising for 25 minutes.

    Also weight training is great for losing weight. The more muscle you have the more calories you need to burn to keep the muscle. So you burn calories while doing weights and by building muscle you also burn more calories even when doing nothing. Win win!

    In isolation, that might be good advice depending upon who it's given to, but in the OPs case, who by their own admission is already doing quite a bit of high volume work, do you still consider it appropriate?


  • Registered Users Posts: 3,829 ✭✭✭TommyKnocker


    garlicmayo wrote: »
    HA!! I do like garlicmayo though I am not addicted to it!!

    Typical day would consist of:

    Breakfast:
    3 x Weetabix with low fat milk and honey

    Lunch:
    Toast with tomato, basil and extra virgin olive oil
    or
    Pitta bread with ham, cheese and lettuce or just ham and lettuce
    or
    Beans on toast
    or
    Eddie rockets or similar (once a week)

    Dinner:
    Scrambled eggs on toast or Ryvita
    or
    Steak/Lamb Chops, carrots and brocolli
    or
    Spaghetti Bologneise

    Sometimes will have a bar of chocolate or a few biccies...!!

    Not enough detail tbh.

    Toast/Pitta bread. White bread or wholemeal? How many slices/Pitta each time

    Bar of chocolate/few biccies. How often? how many biccies

    What about fluids? Cups of tea/coffee with milk/sugar?, fizzy drinks/fruit juices?, Alcohol?

    Honestly, other then Spag Bol you don't eat spuds, rice, pasta, noodles etc with dinner?

    How much pasta when you have Spag Bol?

    Roughly how many calories are you consuming each day/week?

    Roughly how many calories do you require for maintenance?

    Are you sure you are running a daily/weekly deficit?

    Diet appears to be lacking in healthy fats IMPO


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  • Closed Accounts Posts: 121 ✭✭compaqlaptop1


    garlicmayo wrote: »
    HA!! I do like garlicmayo though I am not addicted to it!!

    Typical day would consist of:

    Breakfast:
    3 x Weetabix with low fat milk and honey

    Lunch:
    Toast with tomato, basil and extra virgin olive oil
    or
    Pitta bread with ham, cheese and lettuce or just ham and lettuce
    or
    Beans on toast
    or
    Eddie rockets or similar (once a week)

    Dinner:
    Scrambled eggs on toast or Ryvita
    or
    Steak/Lamb Chops, carrots and brocolli
    or
    Spaghetti Bologneise

    Sometimes will have a bar of chocolate or a few biccies...!!

    When people post up their diets I think they always leave lots of stuff out. I mean what's posted up there would be a pretty severe cutting diet, there is hardly 1500 kcals when you add up the three meals. At least you admit you 'Sometimes will have a bar of chocolate or a few biccies' but there has to be stuff left out as there is no way those three meals would leave you overweight.


  • Registered Users Posts: 3,829 ✭✭✭TommyKnocker


    When people post up their diets I think they always leave lots of stuff out. I mean what's posted up there would be a pretty severe cutting diet, there is hardly 1500 kcals when you add up the three meals. At least you admit you 'Sometimes will have a bar of chocolate or a few biccies' but there has to be stuff left out as there is no way those three meals would leave you overweight.

    Agree with the above tbh

    What you are saying that given the exercise you are getting, that eating (typical day)

    Breakfast: 3 Weetabix with milk & honey

    Lunch: Pitta bread with ham, cheese & lettuce

    Dinner: Steak, carrots & brocolli

    Is causing you weight problems?

    This is a typical days food/liquid intake for me (male, 48 yrs old, 5' 6", 12 st 7lb, 12% BF)

    05:20 Breakfast

    20g Oats, 3 Almond nuts, 4 hazel nuts, 4 brazil nuts, 4 half walnuts, table spn of mixed seeds, 6 grapes, 6 raspberries, 6 blackberries, 3 strawberries, table spn blueberries with 200ml skimmed milk.
    2 table spoons of Coconut Oil
    1 Mug green tea

    Supplements: 1 multi vit, 4 fish oil caps, 1 Mega Cissus, 2 Glucosamine & Chondritin (for Joints)

    09:00 At desk in work

    2 scoops ON Protein, 5g Creatine 5g L-Glutamine, 300ml skimmed milk
    2 generous tea spns of Peanut Butter
    1/2 Banana
    1 mug green tea

    13:00 Lunch

    6-8oz fillet steak, 2 hard boiled eggs, Salad with Spinach, rocket, mixed peppers, cherry tomatoes, red onion, spring onion, grated carrot, green beans and 6 walnut halves with an olive oil, balsamic & ginger dressing.
    1 mug green tea.

    16:00 At desk in work
    150g homemade Cottage Cheese and mixed berries mix.
    1/2 Banana

    Workout between 18:00-19:30

    Kettlebell Conditioning routine or Full Body weight routine (Compound lifts)

    19:35 Post workout shake

    2 scoops of ON Protein, 1.5 scoops of Glucose, 5g Creatine, 5g L-Glutamine, 400ml ice cold water.

    20:30 ish Dinner

    8oz Chicken breastk, 4 soft boiled eggs scooped out of their shell and mashed up with a knob of butter, and a fairly large salad (mixed leaves, mixed peppers, red onions, spring onions, grated carrot, 1 table spn cashew nuts, 6 cherry tomatoes with an EV Olive oil, balsamic & Ginger vinegarette, 1 table spn Coconut oil, 1 Mug green tea, 2 squares of 90% dark chocolate (my treat on lifting days )

    I would also get through another 3-4 liters of fluids (water) throughout the day.

    On weekends I do intermittent fasting so would eat a good deal less.


  • Registered Users Posts: 304 ✭✭gavtron


    quick question TK, do you just eat the coconut oil straight or mix it in with the oats as well?


  • Closed Accounts Posts: 8,704 ✭✭✭squod


    gavtron wrote: »
    Yeah, well like Hanley said, Pantani was a pro athlete training and racing like 4-6 hours per day so he'd need a butt load of calories to keep going, you probably don't.
    Different people, different....needs!

    I didn't say I did :rolleyes:
    Hanley wrote: »
    The actual fat burn from exercise if you're eating large amounts of startchy carbs and sugar will be minimal - that's going to be your body's preferential source of energy so you won't use fat (which is basically just stored energy).

    All the exercise in the world won't change that. It's very difficult to create a sufficient enough calorie deficit from exercise to drive fat loss.

    Losing fat is all about eating less calories than you expend during the day.

    You're saying that upping the number of calories burned during the day (with the same diet, creating a calorie deficit) will not reduce the OP's weight? Gotta see that for meself Hanley.


  • Registered Users Posts: 12,169 ✭✭✭✭Sangre


    squod wrote: »
    You're saying that upping the number of calories burned during the day (with the same diet, creating a calorie deficit) will not reduce the OP's weight? Gotta see that for meself Hanley.

    Of course he isn't. However, I suspect the point he is trying to make that cutting calories through diet changes is a far easier route to create a calorie deficit than trying to increase the calories burnt on top of the exercising she already does.

    Basically, given all the exercising being done already, diet changes would be the quicker and easier route to weight loss.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    squod wrote: »
    You're saying that upping the number of calories burned during the day (with the same diet, creating a calorie deficit) will not reduce the OP's weight? Gotta see that for meself Hanley.

    What? No? That's not what I'm saying at all.

    I'm saying that any gain from additional exercise on it's own probably won't be sufficient to drive weight loss.

    If someone's exercising 4-5x per week at varying intensities for say a total of an hour a time and getting nowhere - as the OP is, doing another hour of exercise will only generate approximately 400-600kcals worth of a deficit, on a given day. That's < 85kcals a week at most.

    Compare that to an additional 200-500kcals daily from dietary changes and you're looking at 1,400 - 3,500kcals.

    Do you see what I'm getting at when I say dietary change is more important than just blindly doing more exercise?


  • Registered Users Posts: 1,368 ✭✭✭cc87


    squod wrote: »
    You're saying that upping the number of calories burned during the day (with the same diet, creating a calorie deficit) will not reduce the OP's weight? Gotta see that for meself Hanley.

    I think hes saying if your diet is largely carb based then these carbs will be your bodys choice for fuel rather than its fat stores, but if it was more protein and fat based then the bodys fat stores will be utilised more readily

    In other words lets say a diet of 3000kcals with 2000 of those carbs wont yield the same fat loss results as one with only 500kcals coming from carbs (just rough figures now)


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Sangre wrote: »
    Of course he isn't. However, I suspect the point he is trying to make that cutting calories through diet changes is a far easier route to create a calorie deficit than trying to increase the calories burnt on top of the exercising she already does.

    Basically, given all the exercising being done already, diet changes would be the quicker and easier route to weight loss.

    Spot on.


  • Registered Users Posts: 2,219 ✭✭✭VonLuck


    Hanley wrote: »
    In isolation, that might be good advice depending upon who it's given to, but in the OPs case, who by their own admission is already doing quite a bit of high volume work, do you still consider it appropriate?

    I was just suggesting as an alternative. If his current activities aren't doing it for him, maybe he should try something different?


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  • Closed Accounts Posts: 8,704 ✭✭✭squod


    Hanley wrote: »

    Do you see what I'm getting at when I say dietary change is more important than just blindly doing more exercise?

    Agree. I'd find changing a bunch of stuff at once to be a big pain in the hole. Maybe it's just me. I'd much rather spend the extra time turning a wheel than arranging dinners for meself in advance. Diet for me is directly linked to my lifestyle.


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