Possible to lose weight by diet alone?

Rasheed

Hi,
I want to lose some weight. My problem arises though as because of pain and injury I cannot really exercise.

Basically, I was wondering is it possible to lose weight by just diet alone and has anyone else tried it? Any advice and experiences would be great to hear!

madma

Yes of course... infact weighloss is mainly down to what you eat...

ive made good progress myself this year and for years i was going to the gym etc and stayed the same weight but now im more knowledgable about the foods im eating and the amount and whats good + bad etc...

Rasheed

madma wrote: »

Yes of course... infact weighloss is mainly down to what you eat...

ive made good progress myself this year and for years i was going to the gym etc and stayed the same weight but now im more knowledgable about the foods im eating and the amount and whats good + bad etc...

Well that's good to hear that it's working for you! Did you follow a specific diet or just one you worked out yourself?

Sir Digby Chicken Caesar

the only exercise I really get is walking to aldi in the morning to buy vegetables

it took a little while and a few posts on the nutrition/diet forum but I've worked my way towards a decent enough diet for weight loss and it's working. it keeps me quite full during the day as well so I don't even need the willpower neccesary not to buy a thousand sour tongues as I walk past the shop.

have a read through the stickies on the nutrition/diet forum, take a look at the last few pages of posts there'll be some people asking for help with theirdiet so you can get ideas there.

basically eat fresh, avoid processed foods.. lots of veg, and protein.. should be grand.

http://www.livestrong.com/myplate/ use something like this to track the calories you eat during the day

Eseram

Hi,

I am in the same situation a s you OP.I started Weighwatchers in March and i have lost 24lbs weight!.
I have being losing at a steady pace losing 1/2 lbh to 1lbh roughly per week.Give or take some weeks of staying the same weight.So it is possible.

Make sure an drink plenty of water and have plenty of filling healthy foods.It doesn't feel like a diet just a change of food for the better.

Good luck,you can do it!

Rasheed

Eseram wrote: »

Hi,

I am in the same situation a s you OP.I started Weighwatchers in March and i have lost 24lbs weight!.
I have being losing at a steady pace losing 1/2 lbh to 1lbh roughly per week.Give or take some weeks of staying the same weight.So it is possible.

Make sure an drink plenty of water and have plenty of filling healthy foods.It doesn't feel like a diet just a change of food for the better.

Good luck,you can do it!

Thank you! Ya i was wondering should I try some place like weight watchers or motivation or something, must look into them for that bit of extra help. I want to lose the weight for my health and well being, not just to look better, its just so hard when you cant move much!

miller50841

Rasheed wrote: »

Thank you! Ya i was wondering should I try some place like weight watchers or motivation or something, must look into them for that bit of extra help. I want to lose the weight for my health and well being, not just to look better, its just so hard when you cant move much!

Motivation clinic is what you need to give you that kick up the a*s.
I joined 2 weeks ago and been to 1 weigh in lost 9lb 1st week.

Loads of water eat every 3-5 hours plenty of protein rich foods very little carbs and exercise at least 3 days 30mins

Rasheed

miller50841 wrote: »

Motivation clinic is what you need to give you that kick up the a*s.
I joined 2 weeks ago and been to 1 weigh in lost 9lb 1st week.

Loads of water eat every 3-5 hours plenty of protein rich foods very little carbs and exercise at least 3 days 30mins

Sounds good until the exercise! Really cant do much with the pain!

miller50841

They recommend 3 half hour walks or whaatever but not esential I only done an hour on 1 day.

Hope to keep doing it because let it get out of hand

madma

Rasheed wrote: »

Well that's good to hear that it's working for you! Did you follow a specific diet or just one you worked out yourself?

nope no diet needed, diets never worked for me they actually made me worse

I just eat as healthily as i can, plenty of protein foods, water and i cut down on carbs and on top of that i do cardio when i can (only back after a few weeks off as hurt my ankle) and also eat within a window.. i started doing intermittant fasting also.. so really its the combonation of things thats working.. ive still a bit to go though..

cgpg5

Rasheed wrote: »

Hi,
I want to lose some weight. My problem arises though as because of pain and injury I cannot really exercise.

Basically, I was wondering is it possible to lose weight by just diet alone and has anyone else tried it? Any advice and experiences would be great to hear!

What's your build? Are you skinny/big build? Are you lean as it is, have a few pounds on?

Diet alone is not enough to lose weight tbh it needs to be done in conjunction with exercise. Think about it logically, losing weight involves burning calories which is done by cardiovascular activity. Do you eat much as it is? Of course cutting down on your calories will indeed aid fat loss but undereating can lead to problems.

Sir Digby Chicken Caesar

cgpg5 wrote: »

Diet alone is not enough to lose weight tbh it needs to be done in conjunction with exercise. .

yes it is and it really doesn't.

exercise is good in and of itself and can help weight loss sure.. but eating right is all you need to do to lose weight.

Chancer3001

Think about it logically

you think about it logically

Less calories than you need = using fat for energy.

A deficit of 100-200calories a day will not cause any problems.

Chancer3001

Think about it logically

you think about it logically

Less calories than you need = using fat for energy.

A deficit of 100-200calories a day will not cause any problems.

cgpg5

Sir Digby Chicken Caesar wrote: »

yes it is and it really doesn't.

exercise is good in and of itself and can help weight loss sure.. but eating right is all you need to do to lose weight.

It really depends though. Grand if you are someone who is content with losing a small amount and having a decent level of bodyfat but if you are serious and want to get down to very low levels you need to exercise no question

If you are overweight/have a bit of meat on then diet will help you lose weight yes but you won't get down to very low bodyfat levels without running and stuff.

If you are playing sport/ want to possess any sort of decent build, eating regularly is crucial, so it is hard to cut down calories wrt food in this instance.

Fuh Q

I lost 4.5 stone in six months by just changing my diet, I cut out all the bad stuff but made sure I was getting the important stuff. I did almost no exercise.

Chancer3001

oh god oh god.

Running and stuff


Why would you have to start doing exercise if you just went 100-200 calories deficit every day? You would lose weight.

people playing sport (and stuff!) need more calories and so can eat more. But they can still manage to be 200 under no problems.

kevpants

cgpg5 wrote: »

Think about it logically, losing weight involves burning calories which is done by cardiovascular activity.

The brain uses 30% of our daily calorie intake on its own. So the start of the above sentence was good advice the second part was bad. Burning calories is done by being alive. Exercise burns a pithy amount of extra calories when you consider the amount of effort that goes into it.

Not to mention the guy stated he's in too much pain to exercise, and you recommend cardio.

Do a crossword while eating some celery.

another question

Yes, you can lose weight by following a diet only but what happens when you come off the diet? Unless your going to make a lifestyle change and make permanent dietary changes you will just put the weight back on.

If you don't exercise and lose lots of weight you will be left with alot of saggy skin. Exercise is very important for general health, there is something for everyone out there. They do geriatric exercise classes like chair aerobics and look at the Paralympians? If they can do it, you certainly kind find something that suits you, you just need to look.

On the presumption that you want to lose weight to be healthier, you need to exercise to be healthier.

Chancer3001

youre coming across like somebody whos read a few issues of Womans Way fitness corner!

Ok, so you lose weight being 200cals deficit.

Then you "come off" the diet? What does that mean!!?

Obviously if you eat more than you need you put weight back on.

If you eat a maintenance level of calories you stay the same.

If you continue eating less, you continue to lsoe weight.

You dont have to be "on" or "off" a diet.

cgpg5

Chancer3001 wrote: »

youre coming across like somebody whos read a few issues of Womans Way fitness corner!

Ok, so you lose weight being 200cals deficit.

Then you "come off" the diet? What does that mean!!?

Obviously if you eat more than you need you put weight back on.

If you eat a maintenance level of calories you stay the same.

If you continue eating less, you continue to lsoe weight.

You dont have to be "on" or "off" a diet.

Too lazy to exercise by any chance??

Seriously reducing your calorie intake can have a negative effect on performance etc. You'd be much better off taking in a substantial amount and burning it off through exercise. I know OP said he couldn't exercise but as another said there's always something. You think pro rugby/soccer players sit on a couch and rely on a diet if injured???

another question

Well Chancer maybe you need to read a few fitness articles yourself because 'most' people, women in particular who talk about diet/losing weight..try 'fad diets' you most definitely do them and then stop doing them...we all know the correct definition of diet but celebrity culture has brought new emphasis to the word as 'a diet' for a short period of time to lose weight.

And for your information, I am a fitness instructor, involved in the fitness industry for the last 6 years, I also work as a nutrition consultant and have helped well over 150 clients lose weight through 'diet' and exercise.

kevpants

Clusterf**k.

Chancer3001

"Seriously reducing your calorie intake"

200calories is not seriously reducing it.

Chancer3001

oh god. Theres 2 of them.

cgpg5

Chancer3001 wrote: »

oh god. Theres 2 of them.

Mature :rolleyes:

And learn to BLOODY quote. Uggh

cgpg5

kevpants wrote: »

The brain uses 30% of our daily calorie intake on its own. So the start of the above sentence was good advice the second part was bad. Burning calories is done by being alive. Exercise burns a pithy amount of extra calories when you consider the amount of effort that goes into it.

Not to mention the guy stated he's in too much pain to exercise, and you recommend cardio.

Do a crossword while eating some celery.

LOL. You ever watch rugby? Look up a players calorie intake per day. Please explain how they are not morbidly obese?

another question

As somebody else once said to me 'don't feed the troll'

Chancer3001

you know a lot of rugby players are technically obese

Obviously not in the term its commonly used now though - meaning fat.

areyawell

Cut out all junk food, plenty of fresh fruit or vegetables with small portions of rice or potatoes and loads of healthy low fat meat like chicken or fish grilled! Its not the nicest of food but it is essential to stick to it. Also exercise is essential to be a healthier person and loose weight to get your figure back. Split your days between Cardio and Weights. Weights will help tone up loose skin and shape your body.

Also if you continue to exercise you will feel better and know you can alter your diet to include things you like

another question

@ cgpg5....how do you quote by the way? I haven't a clue...:)

cgpg5

another question wrote: »

@ cgpg5....how do you quote by the way? I haven't a clue...:)

QUOTE button at bottom of post ha

But @whoever is grand, no offence but the way chancer is doing it is very confusing to know what is quoted and what's his own words at times

another question

cgpg5 wrote: »

QUOTE button at bottom of post ha

But @whoever is grand, no offence but the way chancer is doing it is very confusing to know what is quoted and what's his own words at times

Cool thanks

Yah I know, I'm just guessing some of his comments were directed at me!

Chancer3001

"QUOTE button at bottom of post ha"

is what I always do. Even though I know how to do it right.

Its easier for me

cgpg5

Apologies OP this thread went a little off

My own experience. Had an abscess in my back removed a month ago no weights/running for over a month and I was as fit/in the shape of my life and as built as ever before getting it. To maintain my build I had to eat a lot so I wouldn't shrink and to not gain weight I had to try and cut down! It was a no win situation really. Not being able to exercise is indeed a killer but I guess if you're not big/into getting big/doing weights eating less is fine but it's not a long term solution at all imo, but different horses for different courses and all that

cgpg5

Chancer3001 wrote: »

"QUOTE button at bottom of post ha"

is what I always do. Even though I know how to do it right.

Its easier for me

Throw in quoter's username tis way easier but maybe it's just me!

Spunge

I lost about 10lbs (probably lots of water weight but defnitely lost some fat) over a month or so just doing intermittent eating 1500kcal and basically playing video games all day along with lifting 4 days a week, so yeah, totally. I was actually stuffed as well from eating mostly chicken, tuna and vegetables within an 8 hour window. i miss cutting

Davei141

I see a few people have decided to ignore the question asked and plow ahead with their one size fits all generic crap. OP yes you can lose weight though diet alone, you just need to track carefully and eat according to your needs.

http://www.fitnessfrog.com/calculators/tdee-calculator.html

Find out your calorie needs.

SteelyDanJalapeno

Thread should be locked, and the OP should open a new one.

Never seen so many brain pain posts on one page.

Sir Digby Chicken Caesar

not really

the OP asked a question and it was answered. it is more than possible to lose weight by diet alone

it's probably not ideal, someone mentioned loose skin, someone else mentioned exercise is a great addition to losing weight and it also makes you feel better in general. These are all true but the OP said he can't do much exercise so diet is what he'll be focusing on. If he eats well and keeps an eye on his calories, he'll be fine.

SteelyDanJalapeno

Sir Digby Chicken Caesar wrote: »

not really

the OP asked a question and it was answered. it is more than possible to lose weight by diet alone

it's probably not ideal, someone mentioned loose skin, someone else mentioned exercise is a great addition to losing weight and it also makes you feel better in general. These are all true but the OP said he can't do much exercise so diet is what he'll be focusing on. If he eats well and keeps an eye on his calories, he'll be fine.

Agreed, but if he reads any other post in this thread he'll be ill-informed with loads of bullsh*t!

Are cpgp5 and Chancer the same person? serious case of schizophrenia

Sir Digby Chicken Caesar

TiltedBrain wrote: »

Agreed, but if he reads any other post in this thread he'll be ill-informed with loads of bullsh*t!

well this is always the risk with internet forums

Rasheed

I'm happy with the way the thread is going, so thanks everyone!
I just wanted to know if other people have managed to lose weight without serious exercise and to hear their experiences.

To answer someones question, I've about 2.5 stone to lose and I'd be happy with that. Was always fairly fit but since I became ill, I'm gone to pot (bellied).

I could manage some upper body weights/ cardio such as a hand bike maybe? I just can't push myself very much due to pain.

So basically carbs are a big no-no anyway? And loads of water?
Would you recommend that I eat all the veg/fruit I can eat or to curtail it? Some websites talk about 'free' veg and some fruit as 'fattening'.

Sir Digby Chicken Caesar

well fruit has a lot of sugar in it so as far as I understand it's best to limit it (not neccesarily avoid, just don't automatically turn to fruit when you want to eat)

i've lost a bit of weight recently, around a stone so far.. maybe a little under a stone in.. i dunno, 1.5 months or something? I've had a few events in the past while which meant I threw the diet out of the window for a couple of days here and there but generally this is just how I eat now so if I have a big heavy dinner at a wedding.. the day after I just go back to eating normally and don't really worry about "falling off the diet"

.. I dont really weigh myself very often.. mainly because I don't own a scales but also because I don't want to get trapped in the "ooh, how much have I lost this week" sort of vibe.. I'll know when I've lost enough by looking in the mirror. I know I've lost weight by looking at photos of myself taken last weekend compared to about a month and a half-2 months ago.. there's a definite difference in my overall size and especially in my face which is a hell of a lot less chubby.
as I said above the only exercise I get is walking to the shops to buy vegetables

as far as diet goes you're probably better off posting in the nutrition/diet forum for tips, or even have a glance through the stickies and post to ask for clarifications on points you don't get

what i've been eating lately is an omelette for breakfast ... 4 eggs, some spinach, mushrooms, tomatos, 3 grilled rashers cut small, half a pepper.. and if I have anythiong else in the fridge I think would go well.. I throw it in

lunch I tend to havse a tuna salad.. spinach, celery, mushrooms, half a pepper, rinsed tin of tuna (takes away a lot of the salt content afaik).. and again whatever random crap I happen to have in the fridge.. mangetout, peas.. whatever aldi had cheap last time I was there

dinner I tend to have a piece of meat.. pork chop or chicken usually, and a **** ton of broccoli, carrots, mushrooms with one potato.

i tend to have a spoonfull of coconut oil before breakfast and before lunch as well, just a teaspoon full.

afaik this diet is.. reasonable. could be a lot better im sure in terms of nutrition but it keeps me pretty full during the day.. I don't snack anymore. breakfast, lunch, dinner.. maybe.. *maybe* I'll have a grapefruit at some point during the day.

I have 3-4 cups of green tea during the day as well.. I love my hot drinks but am trying to avoid caffeine.

this does leave me at a calorie defecit.. but im not really sure how much as my portion sizes tend to be "whatever I grab out of the bag" on the particular day.. generally I think i'm working on a 500 cal deficit a day.. sometimes more, sometimes less but the important thing is i'm getting more or less what I need out of the day and I'm satisfied.

one thing im actually worried about is when I'm finally lost enough weight.. I dont really know what I'm going to do to start eating at my maintenance level .. I like this diet.. not entirely sure where I'm going to grab an extra 500 calories a day from but I'll deal with that in a few months time.

Rasheed

Sir Digby Chicken Caesar wrote: »

well fruit has a lot of sugar in it so as far as I understand it's best to limit it (not neccesarily avoid, just don't automatically turn to fruit when you want to eat)

i've lost a bit of weight recently, around a stone so far.. maybe a little under a stone in.. i dunno, 1.5 months or something? I've had a few events in the past while which meant I threw the diet out of the window for a couple of days here and there but generally this is just how I eat now so if I have a big heavy dinner at a wedding.. the day after I just go back to eating normally and don't really worry about "falling off the diet"

.. I dont really weigh myself very often.. mainly because I don't own a scales but also because I don't want to get trapped in the "ooh, how much have I lost this week" sort of vibe.. I'll know when I've lost enough by looking in the mirror. I know I've lost weight by looking at photos of myself taken last weekend compared to about a month and a half-2 months ago.. there's a definite difference in my overall size and especially in my face which is a hell of a lot less chubby.
as I said above the only exercise I get is walking to the shops to buy vegetables

as far as diet goes you're probably better off posting in the nutrition/diet forum for tips, or even have a glance through the stickies and post to ask for clarifications on points you don't get

what i've been eating lately is an omelette for breakfast ... 4 eggs, some spinach, mushrooms, tomatos, 3 grilled rashers cut small, half a pepper.. and if I have anythiong else in the fridge I think would go well.. I throw it in

lunch I tend to havse a tuna salad.. spinach, celery, mushrooms, half a pepper, rinsed tin of tuna (takes away a lot of the salt content afaik).. and again whatever random crap I happen to have in the fridge.. mangetout, peas.. whatever aldi had cheap last time I was there

dinner I tend to have a piece of meat.. pork chop or chicken usually, and a **** ton of broccoli, carrots, mushrooms with one potato.

i tend to have a spoonfull of coconut oil before breakfast and before lunch as well, just a teaspoon full.

afaik this diet is.. reasonable. could be a lot better im sure in terms of nutrition but it keeps me pretty full during the day.. I don't snack anymore. breakfast, lunch, dinner.. maybe.. *maybe* I'll have a grapefruit at some point during the day.

I have 3-4 cups of green tea during the day as well.. I love my hot drinks but am trying to avoid caffeine.

this does leave me at a calorie defecit.. but im not really sure how much as my portion sizes tend to be "whatever I grab out of the bag" on the particular day.. generally I think i'm working on a 500 cal deficit a day.. sometimes more, sometimes less but the important thing is i'm getting more or less what I need out of the day and I'm satisfied.

one thing im actually worried about is when I'm finally lost enough weight.. I dont really know what I'm going to do to start eating at my maintenance level .. I like this diet.. not entirely sure where I'm going to grab an extra 500 calories a day from but I'll deal with that in a few months time.

Well your diet seems manageable and tasty. I'm just going to have to knuckle down and take it in hand to cut down the calories. My problem is I'm still eating as much as when I was doing football training and working 37 hours a week on my feet!

Sir Digby Chicken Caesar

yeah and it's all easy to set up and importantly (for me, being unemployed) it's pretty damn cheap.
dinner takes about 5 minutes to get ready and it's ready to eat in under half an hour
breakfast is even less.

lunchtime salad takes sod all time to prepare but for whatever reason it takes me half an hour to eat it it's hard to fit big chunks of pepper/mangetout/spinach onto a fork

I'm pretty happy to eat the same thing day in day out for extended periods of time.. I dont really eat food for it to be tasty, mainly just eat to stop the hunger. but there's plenty of alternatives you could throw in day by day and still be eating at a calorie deficit, eating simply and getting varied and tasty meals.

use the http://www.livestrong.com/myplate/ or some other calorie counter and input everything you eat during the day , it helps give you an idea of what stuff "costs" in terms of calories. you can get similar apps for your phone or tablet or whatever. the main thing (imo) is not to treat it as a weight loss diet.. just try to eat healthier and keep an eye on your calories. as I said above even when I lose the weight I'm going to keep eating like this.. I like it, it's simple and i'm pretty sure it's reasonably healthy.

SteelyDanJalapeno

Rasheed wrote: »

I'm happy with the way the thread is going, so thanks everyone!
I just wanted to know if other people have managed to lose weight without serious exercise and to hear their experiences.

To answer someones question, I've about 2.5 stone to lose and I'd be happy with that. Was always fairly fit but since I became ill, I'm gone to pot (bellied).

I could manage some upper body weights/ cardio such as a hand bike maybe? I just can't push myself very much due to pain.

So basically carbs are a big no-no anyway? And loads of water?
Would you recommend that I eat all the veg/fruit I can eat or to curtail it? Some websites talk about 'free' veg and some fruit as 'fattening'.

Weight loss is at least 70 - 80 % your diet, you'll easily lose weight with a half correct diet. So you've got about 35 pounds to lose, the 1st few weeks you may see higher loses, but if you aim for 1/2 - 1 pound of weigh loss a week which is a calorie deficit of 250 - 500 calories a day then you could easily be where you want to be in less than 12 months. I hope your not looking for a quick fix, you've gotta remember it took a while to put the weight on and it may take a little while to get it off, slow and steady and all that.

If you can manage some upper body weights and upper body exercises this will further increase your calorie expenditure, this will either increase your weight loss weekly or it will allow you to take in some extra calories if you wish to stick to a 1/2 - 1 pound weekly goal. Example : you've created a deficit of 3500 calories for the week by eating 500 calories less than you expend in calories per day, so your currently sitting at -3500 for the week, also during the week you've exercised you upper body 2 -3 times, and expended a further 300 calories each session, so at the end of the week you now have a deficit of -3500(diet) and -900(exercise) amounting to -4400 calories for the week. So you can either choose to replace the 900 calories with some food throughout the week or it will add to your weekly deficit.

Restricting starchy carbs will accelerate the weight loss to a degree, you'll probably see a big weight loss in the first 2 weeks, this is mostly water weight that starchy carbs can hold, eliminating these means you wont hold as much water, you shouldnt feel as puffy or bloated anymore.
If you do go down the low carb route you'll need to make sure you replace them with increased proteins and fats, theres an awful lot of information out there for this type of diet, you could really benefit by spending a week or so putting some good research in on it to see if it suits you, and make sure your doing right, otherwise you could end up putting on weight.

Not sure what they mean by "free" vegetables, possibly veggies very low calories, one that springs to mind is celery. Eat as much leafy green vegetables as you can to replace the more starchy carb heavy guys like potatoes and carrots.

On the fruits, there are lots of fruits that have a high natural sugar content, even thou its natural, the body still sees this as sugar and you will have a high insulin response and this is not good for weight loss, it will result in cravings for more and thats never good.

This is just a tiny bit of information on ways of how you can lose weight on mainly diet alone.

My main piece of advice is to educate yourself on it, there are plenty of posters on the site who know a lot more than me, that can help you further. A great place to start are the stickies in the forum :

Nutrition 101
http://www.boards.ie/vbulletin/showthread.php?t=2055157091

Heres my own thread, starting 2 years ago, I've lost over 40 lbs and still trying, as I said it takes time and effort.

http://www.boards.ie/vbulletin/showthread.php?p=67039832

Prezatch

There's some good information on intermittent fasting on a site called leangains.com

Basically the rate at which you burn calories increases dramatically after a 12 hour fast, so it is recommended to consume your daily calories within a 6-8 window as mentioned above by another poster.

Keep your carbs intake extremely low on days when you're just sitting around, vegetables should be your only source really.

If possible try and do some weight training in order to build muscle. Muscle will increase the rate at which you burn fat.

The only reason I can think of to do 'running and stuff' would be a) you want to increase cardiovascular fitness b) you find yourself eating too many calories during the day. High intensity interval training (sprints etc) has been shown to increase the resting rate you burn calories but really its not too important if you keep your diet in check.

Sir Digby Chicken Caesar

actually.. just to momentarily hijack the op's thread (sorry op)

i'll be starting playing squash next week, 2 games a week.. should I eat some carbs in the meal I have before I play?... what would people reccomend

I generally have enough energy during the day.. but I dont actually do an awful lot so prancing about a squash court would be a whole new ball game

SteelyDanJalapeno

Sir Digby Chicken Caesar wrote: »

actually.. just to momentarily hijack the op's thread (sorry op)

i'll be starting playing squash next week, 2 games a week.. should I eat some carbs in the meal I have before I play?... what would people reccomend

I generally have enough energy during the day.. but I dont actually do an awful lot so prancing about a squash court would be a whole new ball game

wont make much of a difference, I play Squash regularly, you'll be wrecked after 40 mins either way! It's a fantastic sport, get some protein in afterwards.

Sir Digby Chicken Caesar

grand so. I was planning on holding off on dinner until after squash, hopefully it's not too late in the evening. so I'll load up with veg afterwards

was having a read through your transformation thread. good going, hopefully I can push myself to do a bit of running after I get back into the squash for a while. or even find someone to play against a few times a week.