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Burning that belly
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07-09-2011 2:16pm#1
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Not being smart but does your name have anything to do with your belly?
You can't be eating that crap if you want a flat belly.
I get asked that every time! It's a play on my name, I don't like Mars Bars.yeah what about the bikes in the gym, would you use them?
Yep, 4k in 11 mins on the bikes with the back rest with the resistance up when I'm not tight on time in the gym. I cycle to and from the gym more often than not anyway.nice_guy80 wrote: »cycling
swimming
Aye, I cycle to the gym.
Unfortunately, I don't do as much swimming as I'd hope to be doing.0 -
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**Timbuk2** wrote: »Well, you've already lost a stone so that's good going, congratulations!
You probably but it's easier to lose weight (i.e. create a calorie deficit) by eating less calories than it is to by burning more calories. E.g. it doesn't take a huge amount of work to not eat 200 calories, whereas it takes a lot more time to burn 200 calories than it does to eat it!
So maybe if you post a typical day's diet up here, people may be able to advise you. The treadmill isn't always the best way to do cardio exercise, especially for heavy people as it actually puts quite a bit of pain on your joints - cycling is much better! Or the rowing machine (just to mix it up).
However, if you try a progressive program like couch to 5k, you probably won't be as sore on the treadmill because it's so gradual, it builds you up from practically nothing to being able to run 5km in 9 weeks (30 minutes exercising 3 times a week).
Or maybe do a spinning class if your gym offers it - more intense and probably more enjoyable than just sitting on the stationery bike in the gym. Or possibly doing longer-distance cycles outside! Once your bike is set up correctly, cycling is actually very easy on the joints. But don't increase distance too quickly, about 10% increase each week.
I've had my diet assessed by the guys over in the nutrition and diet forum and it was their help that changed my diet!
I do know that I'm lacking in protein though coz I bruise easier than I used to. I'm trying to sort that out by bringing more red meat and nuts into my diet.
Generally I start the day with granola and natural yogurt. I know it has got quite a bit of sugar in it but in all my years, it's the only break fast I have come across that keeps me full seeing as I don't like porridge or weetabix.
For lunch, I tend to eat some fruit and sometimes I have no lunch at all. I find bananas great for keeping me going until dinner though. Sometimes I'd have wholemeal crackers with cheddar cheese.
Dinner can be anything from beef or chicken stir fry. I've started making broccoli and cauliflower cheese bakes as I'm aware I don't eat enough of green vegetables and broccoli is my favourite green vegetable.
I stopped eating pasta, rice and bread. I never ate much potatoes anyway and gave up my weekly chinese. Now when I have a rare chinese, I enjoy it much more! I really miss pizza though.
I've seen the couch to 5k mentioned a few times but never looked into it but I will. I have 7 weeks left on my gym membership so I'll see if I can get the up to 5k in that time!
I find on the bikes with the back rests that I'm feeling it on the area just above my knees. Should I be using my quads more? I should probably be on the other stationary bikes but they are too big (I'm only 4ft 11), even with the seat down to the lowest. I just can't get comfortable on them.0 -
I've had my diet assessed by the guys over in the nutrition and diet forum and it was their help that changed my diet!
I do know that I'm lacking in protein though coz I bruise easier than I used to. I'm trying to sort that out by bringing more red meat and nuts into my diet.
Generally I start the day with granola and natural yogurt. I know it has got quite a bit of sugar in it but in all my years, it's the only break fast I have come across that keeps me full seeing as I don't like porridge or weetabix.
For lunch, I tend to eat some fruit and sometimes I have no lunch at all. I find bananas great for keeping me going until dinner though. Sometimes I'd have wholemeal crackers with cheddar cheese.
Dinner can be anything from beef or chicken stir fry. I've started making broccoli and cauliflower cheese bakes as I'm aware I don't eat enough of green vegetables and broccoli is my favourite green vegetable.
I stopped eating pasta, rice and bread. I never ate much potatoes anyway and gave up my weekly chinese. Now when I have a rare chinese, I enjoy it much more! I really miss pizza though.
I've seen the couch to 5k mentioned a few times but never looked into it but I will. I have 7 weeks left on my gym membership so I'll see if I can get the up to 5k in that time!
I find on the bikes with the back rests that I'm feeling it on the area just above my knees. Should I be using my quads more? I should probably be on the other stationary bikes but they are too big (I'm only 4ft 11), even with the seat down to the lowest. I just can't get comfortable on them.
it is fantastic that you have made such a huge change to your diet! Really can be tough for some people and congrats on loosing the weight that you already have!
But certain things you do need to avoid!
To get your protein into you, yes, red meats and fish etc are great to help boost your protein levels but I would advise laying of the peanuts!
Peanuts are full of fat, more fat per gram than chocolate :eek: If you really want to get protein into you then I would suggest getting some protein shakes..
Try to shake the stigma of protein shakes being for guys who want to get ripped and buff.. Its not as clear cut as that! Try going into a heath shop or nutrition shop and asking them which type of shake would best suit your needs! you can get some which contain enzymes that help burn fat, or some that aid in your recovery! They are not all about bulking up!!
You also mention cheese a lot.. try to eliminate it from your diet. Again, a food that contains alot of fat per gram! The best marker for avoiding fats in food is to look at the nutritional values and avoid anything with high SATURATED FATS.. avoid them like the plague!
Make sure your yogurts are fat free! you can get them that are almost 0% fat!
The most key thing to helping loose weight is reduce your portion sizes (EPSECIALLY BEFORE GOING TO BED!!!)! its not easy to eat small meals regularly as recommended but if you avoid having large quantities of food at one sitting then its less likely to be converted to fat storage. But seriously, dont starve yourself, stressing your body out wont help you loose weight at all!0 -
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Thank you for your reply.
I don't buy peanuts, I bought walnuts and I was hoping that the fruit and nut granola would be enough. I think it's red meat I'm lacking.
I eat organic yogurt. Dunno how much fat is in it...
I was under the impression that the fat in cheese was mostly natural fats.
I don't eat fish as it tastes disgusting.
to get a basic idea of what is good or bad for you by looking at the packet. The nutritional information really does provide you with most of the knowledge you need.
Most packets will tell you how much of everything (carbs, proteins, fats) are in the food per 100g.
So if you are looking at 2 packets of sauce and one says 7.1g fat per 100g and another packet says 3.2g fats per 100g then encourage yourself to take the one with lower fat (and higher protein since you think you are lacking).
Again avoid high saturated fats.
Try think bout it before you buy something.....
If you buy a pack of, i dunno, say garlic bread (yummy) and it says 7.2g of saturated fats per 100g then that's pretty bad. But remember.. That's per 100g!!!
If its a 400g packet and you eat the whole thing then you've just eaten 28.8g of saturated fats which is horrendously bad for you!If you dont know something is bad for you read the nutritional information and try set yourself a guideline to not eat anything with over Xgrams of fat per 100g.What's wrong with saturated fat?
Saturated fats are what kills you slowly.. you should really take in a minimal amount of saturated fats to the body daily.
If you are going to eat food with fats in it, (e.g butter) then get butter that is low in saturated fats and higher in unsaturated fats (Omega3&6).
Unsaturated fats are better for you, I've studied this alot and understand the biochemical basics of fat molecules (which I'm not going to get into)!
Your body can easily convert unsaturated fats to saturated fats if it needs them! Saturated fats result in high cholesterol (the bad kind of cholesterlol) levels which lead to cardiovascular disease! It will slowly make your arteries more stiff which reduces your ability to exercise, and evenually, provide basic funtion!
If you are trying to loose weight, then defo avoid saturated fats as saturated fats contain significantly more calories than unsaturated fats!
Hope I'm being of help and being too opinionated (cant think of the word I want) bout it!
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I know how to read the packets!
I just never bothered looking at the back of the yogurt pack because it tastes yummy and I'm not going to deprive myself of everything!
So, if I can't spot reduce doing exercise, surely I can't gain excess weight in one area because of a few slices of cheese?
I'm certainly not suggesting you should deprive yourself of everything nice you only live once! Balance is the key thing!! different people find it hard to shift weight from different parts of their body!
Yes, exercise is the important but a good diet is essential to help getting rid of it. As mentioned above by some1, its easier to reduce fats in the diet than it is to exercise off fats that you've consumed!
Cardio and abdominal exercise is best way to help remove it.. All the weights you do also provide you with a great cardio exercise!! The fact you have lost lots of weight is a great achievement and shows that if you want it gone.. you will get it gone!
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So?Peanuts are full of fat, more fat per gram than chocolate :eek:
Fat content isn't directly related to the potential for putting on fat.
If you eat 400g of garlic bread, the massive amount of carbs would be more of a concern than the fat contentIf you buy a pack of, i dunno, say garlic bread (yummy) and it says 7.2g of saturated fats per 100g then that's pretty bad. But remember.. That's per 100g!!!
If its a 400g packet and you eat the whole thing then you've just eaten 28.8g of saturated fats which is horrendously bad for you!
No they don'tSaturated fats are what kills you slowly.. you should really take in a minimal amount of saturated fats to the body daily.
In terms of fat loss, they are chemically the same.Unsaturated fats are better for you, I've studied this alot and understand the biochemical basics of fat molecules (which I'm not going to get into)!If you are trying to loose weight, then defo avoid saturated fats as saturated fats contain significantly more calories than unsaturated fats!
No they don't. The calories are the same, I'm glad you said that as it proves you were talking nonsense.0 -
Ok, this part has struck home. I do have to learn more about fats so.
Unsaturated fats are good.
Saturated fats are not ideal but are grand in small amounts?
So what are transfats?
*Now we've gone off-forum!*
Transfats are a type of unsaturated fats!
The best kind of unstaturaed fats are polyunstaurated fats,So?
Fat content isn't directly related to the potential for putting on fat.
so your saying a food with 50g of fat compared to 1g of fat is not going to increase the potential to increase fat mass?
?? seriously...
Eating fats, results in breaking down of lipids (fats) in the digestive tract! Fatty acids are absorbed across the intestinal walls and travel in the blood. these fatty acids are used by cells from the blood for various things (which again I'm not going to get into) but having higher fatty acids in your blood results in increased absorption to fat deposits. Its simple physiology mateIf you eat 400g of garlic bread, the massive amount of carbs would be more of a concern than the fat content.
Its just an example. Yes, Eating that much complex carbs is not going to do you any good!No they don't
yes they do. They increase bad cholesterol (LDL) leading to CVD.
I said they are better for you. Eating healthier will help you be heathly.. and I find its far more easy to exercise when you have your health!
And it is more difficult to break down saturated fats.. Your body is able to metabolise unsaturated fats easierNo they don't. The calories are the same, I'm glad you said that as it proves you were talking nonsense.
Yea, your right on this one. Thats bull.. Must of gotten myself muddled up, didnt even know I'd written that tbh.
Dunno what I was trying to say there! Ideally one should try to limit saturated fats to a max of 10% of your calories if possible.
Mars bar.. I apologise for high-jacking your thread.. was not my intent. Perhaps Mellor has lots of insightful knowledge to share with you!0 -
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Trans fats are most likely the worst fat you can eat. And as you said, they are unsaturated, and they can be either monounsaturated or polyunsaturated.Transfats are a type of unsaturated fats!
The best kind of unstaturaed fats are polyunstaurated fats,
No, that's not what I said. As somebody might take it up wrong. As you have.so your saying a food with 50g of fat compared to 1g of fat is not going to increase the potential to increase fat mass?
But if you are going to mis-represent me, i can play along.
The fat content is not directly related to pontential to put on weight, although a lot of people assume that it is. Notice i said not directly related, its not simply a case of more fat means a greater potential to put on weight. Obviously the fat content contains calories (9 calorie per gram), so there is an indirect relationship possible.
As an example,
100g of nuts might have c.50g of fat, and roughly 600 calories
1kg of sugar has 0g fat, zero, yet is is maybe around 4000 calories
It should be quite obvious that 1kg of sugar has the greater potential for weight gain, yet is has no fat content at all.?? seriously... Eating fats, results in breaking down of lipids (fats) in the digestive tract! Fatty acids are absorbed across the intestinal walls and travel in the blood. these fatty acids are used by cells from the blood for various things (which again I'm not going to get into) but having higher fatty acids in your blood results in increased absorption to fat deposits. Its simple physiology mate
Incorrect.
If the fatty acids are being used by the celld for various things (that you don't want to get into) then they are not available to become fat deposits. The key point to note is that they get "used" by the cells.
Consumption of excess fat will lead to body fat deposits, and to get there they will become bloodstream fatty acids. But they become body fat deposits because there was excess comsumption, but simply because they were in the bloodstream.
The is a difference between co-relation and causation.
Some will increase LDL levels. But its wrong to simply state that all saturate fats are bad and will increase LDL levels. That's what people did for years, and is the partly the reason people turned to trans fats, little did they know that trans fats are far worse for LDL levels.yes they do. They increase bad cholesterol (LDL) leading to CVD.
Fat, especially saturated fat, is much more complex than people originally thought.
Another example,
Coconut oil is mostly saturated fat. So in the past is was thought it was best to avoid it. Which we now know is wrong, just like we now know there are good and bad cholesterol. The Sat. Fat in coconut is Lauric acid. Which is pretty rare, one of the few places its found is breast milk and is used in infant formula. Lauric acid has been found to increase HDL (good) cholesterol levels, thus improving the LDL:HDL ratio.
So like I said its more complex than saying "All Sat.Fat is Bad"
Juast because some saturated fats are bad doesn't mean they are all bad.I said they are better for you. Eating healthier will help you be heathly.. and I find its far more easy to exercise when you have your health!
And it is more difficult to break down saturated fats.. Your body is able to metabolise unsaturated fats easier
Just because some polyunsaturated fats are good doesn't mean they are all good.
The difference, if any, in how easy your body can metabolise either is negligible.
It's not that difficult to understand.Yea, your right on this one. Thats bull.. Must of gotten myself muddled up, didnt even know I'd written that tbh. Dunno what I was trying to say there! Ideally one should try to limit saturated fats to a max of 10% of your calories if possible.
Mars bar.. I apologise for high-jacking your thread.. was not my intent. Perhaps Mellor has lots of insightful knowledge to share with you!
:rolleyes:0 -
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