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Why do people struggle to lose body fat?

1235

Comments

  • Registered Users, Registered Users 2 Posts: 4,940 ✭✭✭shootermacg


    Cill94 wrote: »
    You know how to use Pub-Med, congratulations. You don't seem to know the difference between a review and a meta though, this study being the former.

    All this study shows is that people who follow over-restrictive diets are likely to fail and regain their weight and then some. Most people on here are already aware of that fact.

    There's a difference between the above and following a sustainable calorie deficit, which may or may not include feelings of hunger.

    There's truth in both your arguments.

    1) Cill94 says if cals in is less than cals out then you lose weight. This is a fact and cannot be argued with.

    2) Rabbit saying people who lose weight rapidly, in a lot of cases, put the weight back on. This is true in a LOT of cases. A drastic diet can damage to a person's metabolic rate, meaning the leaner they get, the less calories they are able to eat. A lot of people, who've gone of harsh diets and exercise plans, lose hope near the end of their diets when struggling to lose the last few pounds.

    Personally, towards the end of one of those diets, I found myself thinking. Is this all I will be eating for the rest of my life? And will I have to do this much exercise? It's almost enough to make you give up, as was the case with me multiple times.

    I think the process of moving from a heavy diet and exercise regime to one of maintenance really needs to be looked at seriously.

    There are two questions that need to be answered in the transition phase:

    1) How to speed your metabolism back up to normal?
    and
    2) How to transition from a serious amount of dieting and exercise, which is not really sustainable in the long term, to one that is?

    I don't think losing weight slowly (while probably the best strategy) is the best idea for most people because it is much harder to sustain the will power over a longer period. When people decide to lose weight, seeing immediate results is what keeps them going.

    I am nearing the point where I'll be transitioning to maintenance in about 6/8 weeks. I'd love to figure out 1 & 2.


  • Moderators, Sports Moderators Posts: 3,462 Mod ✭✭✭✭Black Sheep


    I don't think it's actually that difficult to eat in a deficit, train appropriately, hit a weight target, and then eat at maintenance. It's not rocket science, and to be honest I would throw the concerns about metabolism out the window for now, they are overstated and no relevant to most people in this thread. Someone beginning from a knowledge base of zero will need coaching or to self-educate but it's pretty do-able.

    This has absolutely nothing to do with yo-yo dieting, crash dieting, pro-anorexia or any other bogeyman that was needlessly injected into a thread which has been discussing someone saying they are overweight, gaining weight and are a compulsive eater.

    With regard to hitting a target weight which involves weight loss, and a calorie deficit, I actually agree that personally I would rather eat at a greater deficit and do it in a marginally shorter period of time, for the reasons shootermacg mentions. This is still something that's in a timeframe of months, not weeks, however.


  • Registered Users, Registered Users 2 Posts: 22,443 ✭✭✭✭endacl


    D13exile wrote: »
    And for the piece de resistance, once a month I do a 3 day water only fast to clean out my system of toxins.

    Unnecessary. If you possess a functioning liver.


  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    As alluded to above, 'diets' are a method to lose weight...but they don't address what happens afterwards and that's why diets often don't work. They're not a long term strategy so people often find themselves losing weight and then slowly returning to old ways and effectively reset.

    Most people here advocate to sorting out the quality and quantity of the food they eat to arrive at a point that is sustainable in the long term and any tweaks down the line just involve amending portion sizes rather than overhauling their diet.

    Reducing caloric intake is the simple answer to lose weight but there is a psychological component to it as well that often needs to be addressed. The degree to which the psychological impacts the physical varies from person to person.

    This thread is a prime example...the psychological component is having a big impact. For others, it has less of an impact. That's just human nature.

    I have no idea what my point was when I started typing so I best just stop now.


  • Registered Users, Registered Users 2 Posts: 1,558 ✭✭✭dublin49


    Most people know what it takes to lose weight ,eat less and exercise more,simple as ,if only .

    All advice on here is a version of that simple message but unfortunately its not simple to build this into a long term sustainable lifestyle.

    The biggest pitfall for most is we adopt a lifestyle that regulates our weight and for whatever reason events conspire against us.

    Injury,sickness,changing workplace ,relationships all contain potential pitfalls for the regulated caloric intake.

    So its not simple or easy for most ,its a constant lifetime battle that you master at times and oft times fail miserably at ,as in general most peoples preferred lifestyle will have them overweight so accept it for what it is,a fact of life and win the times you can and more importantly
    when you are losing the battle ,lose as well as you possibly can.


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  • Moderators, Category Moderators, Music Moderators, Politics Moderators, Society & Culture Moderators Posts: 22,384 CMod ✭✭✭✭Dravokivich


    dublin49 wrote: »
    Most people know what it takes to lose weight ,eat less and exercise more,simple as ,if only .

    All advice on here is a version of that simple message but unfortunately its not simple to build this into a long term sustainable lifestyle.

    The biggest pitfall for most is we adopt a lifestyle that regulates our weight and for whatever reason events conspire against us.

    Injury,sickness,changing workplace ,relationships all contain potential pitfalls for the regulated caloric intake.

    So its not simple or easy for most ,its a constant lifetime battle that you master at times and oft times fail miserably at ,as in general most peoples preferred lifestyle will have them overweight so accept it for what it is,a fact of life and win the times you can and more importantly
    when you are losing the battle ,lose as well as you possibly can.

    What you are describing there are are just outliers. They'll average out over time. Changing eating habits as a lifestyle thing, requires consistency, not regidity.


  • Registered Users, Registered Users 2 Posts: 1,875 ✭✭✭Patsy167


    As alluded to above, 'diets' are a method to lose weight...but they don't address what happens afterwards and that's why diets often don't work. They're not a long term strategy so people often find themselves losing weight and then slowly returning to old ways and effectively reset.

    Most people here advocate to sorting out the quality and quantity of the food they eat to arrive at a point that is sustainable in the long term and any tweaks down the line just involve amending portion sizes rather than overhauling their diet.

    Reducing caloric intake is the simple answer to lose weight but there is a psychological component to it as well that often needs to be addressed. The degree to which the psychological impacts the physical varies from person to person.

    This thread is a prime example...the psychological component is having a big impact. For others, it has less of an impact. That's just human nature.

    I have no idea what my point was when I started typing so I best just stop now.

    This hits on a very important point that applies widely - It is more worthwhile to teach someone to do something (for themselves) than to do it for them (on an ongoing basis).

    It's a good rule of thumb when looking at any personal trainer, nutrition coach etc. Are they actually teaching you fundamental concepts or are you being strung along with superficial information.


  • Registered Users, Registered Users 2 Posts: 299 ✭✭Low Energy Eng


    Hi OP,

    Everyone has their way of doing things, here's what I recommend

    http://www.jaduncan.com/2006/04/how-i-lost-stone-in-week.html?m=1

    I wouldn't be exercising much during it though. This will shave some initial weight off and by the end of it you will be used to the calorie deficit. (First 4 days are very difficult, but it gets easier the more you do it).

    Once you've complete it you should look at high volume low calorie meals to keep the weight sustained, or slightly negative calories. As mentioned previously it's usually vegetables.

    But reading your food intake, simple things like replacing milk with water will see the calories drastically reduced.

    Finally, I spent a few weeks using myfitnesspal a few years ago and it opened up my eyes to the amount of calories in certain foods

    At the end of the day, you're human, it's not easy but it's definitely doable, good luck.


  • Closed Accounts Posts: 454 ✭✭Coybig_


    Eating what appears to be circa 500-700 calories a day for a week is the last thing I would recommend to somebody. It seems extremely dangerous and absolutely terrible advice. Also what happens at the end of a week where you've starved yourself so much? Odds on for a binge.

    Any eating plan where you have to discourage exercise should be put into the bin.


  • Registered Users, Registered Users 2 Posts: 299 ✭✭Low Energy Eng


    Coybig_ wrote: »
    Eating what appears to be circa 500-700 calories a day for a week is the last thing I would recommend to somebody. It seems extremely dangerous and absolutely terrible advice. Also what happens at the end of a week where you've starved yourself so much? Odds on for a binge.

    Any eating plan where you have to discourage exercise should be put into the bin.

    It's a great method for shredding, if you want to exercise, add some extra calories to it.
    What exactly is extremely dangerous about it? I've survived to tell the tale... numerous times.


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  • Registered Users, Registered Users 2 Posts: 4,940 ✭✭✭shootermacg


    It's a great method for shredding, if you want to exercise, add some extra calories to it.
    What exactly is extremely dangerous about it? I've survived to tell the tale... numerous times.

    Just putting this out there. I fasted for a year 2 days a week. Occasionally I'd go 3 days. You notice the lack of glycogen on day 3, but a 2 day fast is fine.

    I stopped because I felt my metabolism was slowing down. If you have low blood pressure then I wouldn't do it, but there's a lot of studies that say it's actually good for your health.


  • Closed Accounts Posts: 154 ✭✭JohnnyKq


    Just putting this out there. I fasted for a year 2 days a week. Occasionally I'd go 3 days. You notice the lack of glycogen on day 3, but a 2 day fast is fine.

    I stopped because I felt my metabolism was slowing down. If you have low blood pressure then I wouldn't do it, but there's a lot of studies that say it's actually good for your health.

    What happened to the 70s era of burn it off with exercise and eat as normal?
    Its not the quick fix slim fast but works.
    If in the Tipperary Limerick area why not join a cycling club?
    PM me as looking for new members always.
    I have 2 stone to loose on de belly and beyond and have the same ambitions after the festivities


  • Registered Users, Registered Users 2 Posts: 1,109 ✭✭✭Minime2.5


    If you are referring to me then you have misconstrued my posts. I specifically mentioned it was about rebalancing the ratio of macros (fats, carbs and protein).

    Cut down on the excess carbs (not exclude) because that is where most people overload on calories and substitute it better foods like you did- with vegetables. TBH it is downright impossible to completely exclude carbs anyway. I significantly cut down and then started to reintroduce complex carbs after a couple of months once I had researched more. I love my toast and marmite too much.

    You don’t hear of people piling on the weight gorging on tuna and turkey meat in front of the TV. Crisps, biscuits, bread yes but not protein or fats.

    Excluding entire food groups is a crash diet and no good in the long run. It is merely another form of calorie deficit but with a fancy marketing gimmick.

    Great going with the weight loss.

    Alot of what youve writren here is incorrect. Sugar is not addictive . Alot of foods that people lump into the bad carb category like what you have done here like crisps biscuits cakes etc have just as much fat in them . there are very few carb only foods that run into the junk food category


  • Registered Users, Registered Users 2 Posts: 15,802 ✭✭✭✭Thelonious Monk


    It's amazing how people overcomplicate this subject. I think I've put on 2kg or so over the past month with all the booze and food and finally being let out again. I've decided that today I'm off booze for a while and going to clean up my diet.
    3 small meals a day for me is how I do it, mostly veg and some fish, comes in I'd say under 2000kcals, maybe 1800. I'm about 86kg now and a couple of weeks eating right will see a couple of kilos fall off. When I see people posting that they eat 4000kcals a day etc I just find it flabbergasting, no matter how much exercise you do.


  • Closed Accounts Posts: 154 ✭✭JohnnyKq


    It's amazing how people overcomplicate this subject. I think I've put on 2kg or so over the past month with all the booze and food and finally being let out again. I've decided that today I'm off booze for a while and going to clean up my diet.
    3 small meals a day for me is how I do it, mostly veg and some fish, comes in I'd say under 2000kcals, maybe 1800. I'm about 86kg now and a couple of weeks eating right will see a couple of kilos fall off. When I see people posting that they eat 4000kcals a day etc I just find it flabbergasting, no matter how much exercise you do.

    You can eat 4000 calories if you run a marathon or cycle a Tour De france stage daily. As mentioned on here to loose weight you need to consume less calories that you burn.
    My build makes me put on weight easily and I find tracking my exercise amount helps offset binge eating calories.

    As a simple rule; 50 calories per mile cycled is burned and 100 calories per mile ran.
    These are ball park for simplicity so please no Pedantic Pats need comment.


    A bottle of wine has about 700 calories and the Doritos have 150.
    A 40 miles cycle or a 9 mile run is required to burn off your indulgence on New Years night!!. This will quickly help you to cut down the snacking like I have to do.


  • Registered Users, Registered Users 2 Posts: 2,173 ✭✭✭rpurfield


    It's amazing how people overcomplicate this subject. I think I've put on 2kg or so over the past month with all the booze and food and finally being let out again. I've decided that today I'm off booze for a while and going to clean up my diet.
    3 small meals a day for me is how I do it, mostly veg and some fish, comes in I'd say under 2000kcals, maybe 1800. I'm about 86kg now and a couple of weeks eating right will see a couple of kilos fall off. When I see people posting that they eat 4000kcals a day etc I just find it flabbergasting, no matter how much exercise you do.

    I'm the same. I'm up about 9 pound in three weeks because I rowed back on the exercise and ramped up on the rubbish food. Went back out for a run yesterday and nearly died. It's actually a bit scary how quickly you can go backwards when you don't mind the food.


  • Registered Users, Registered Users 2 Posts: 15,802 ✭✭✭✭Thelonious Monk


    rpurfield wrote: »
    I'm the same. I'm up about 9 pound in three weeks because I rowed back on the exercise and ramped up on the rubbish food. Went back out for a run yesterday and nearly died. It's actually a bit scary how quickly you can go backwards when you don't mind the food.

    Yeah I slipped on New Years and drank a rake of beer and yesterday was a write off with having some hangover junk/comfort food.
    Back on track now, weight 86.6 or something this morning, I'd like to get down to 83kg so I'll see how long it takes me from today. Back out running tomorrow too now that the gyms are closed.


  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    Yeah I slipped on New Years and drank a rake of beer and yesterday was a write off with having some hangover junk/comfort food.
    Back on track now, weight 86.6 or something this morning, I'd like to get down to 83kg so I'll see how long it takes me from today. Back out running tomorrow too now that the gyms are closed.

    Shouldn't take too long to drop the vast majority of that weight from NYE...a lot will be water weight.


  • Registered Users, Registered Users 2 Posts: 7,447 ✭✭✭bladespin


    rpurfield wrote: »
    I'm the same. I'm up about 9 pound in three weeks because I rowed back on the exercise and ramped up on the rubbish food. Went back out for a run yesterday and nearly died. It's actually a bit scary how quickly you can go backwards when you don't mind the food.

    Same boat, kept the training up but ate all round (enjoyed every second), up about 7lb or so but looking at the lockdown with purpose now.
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  • Registered Users, Registered Users 2 Posts: 2,173 ✭✭✭rpurfield


    bladespin wrote: »
    Same boat, kept the training up but ate all round (enjoyed every second), up about 7lb or so but looking at the lockdown with purpose now.

    This is it. I kind of need the gym to have the focus on lifting weights so I'm concentrating on the running until they open again. I've a 3k loop around by the house so I'm aiming to at least run it every day for January.


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  • Registered Users, Registered Users 2 Posts: 4,164 ✭✭✭Greyfox


    Minime2.5 wrote: »
    Sugar is not addictive .

    Oh but it is, its the only reason for me having belly fat as everything else I can control.


  • Registered Users, Registered Users 2 Posts: 726 ✭✭✭D13exile


    After months of losing weight (12kgs since last March), through diet and exercise, the recent cold snap and icy roads have curtailed my cycling. I’ve put on 2kgs the past week and it’s freaking me out. I know I should lose that once I get back on the bike but after years of struggling with a belly and flab in general, I was proud of myself getting slim and having my jeans too big on me for a change. Had one cycle last week and my average speed had also dropped. So hard to get slim and fit but so easy to put back on the weight and get unfit.😡😡


  • Registered Users, Registered Users 2, Paid Member Posts: 12,929 ✭✭✭✭Dtp1979


    D13exile wrote: »
    After months of losing weight (12kgs since last March), through diet and exercise, the recent cold snap and icy roads have curtailed my cycling. I’ve put on 2kgs the past week and it’s freaking me out. I know I should lose that once I get back on the bike but after years of struggling with a belly and flab in general, I was proud of myself getting slim and having my jeans too big on me for a change. Had one cycle last week and my average speed had also dropped. So hard to get slim and fit but so easy to put back on the weight and get unfit.😡😡

    Keep your diet in check and your weight won’t increase.


  • Registered Users, Registered Users 2 Posts: 7,447 ✭✭✭bladespin


    D13exile - that's just Christmas, once you fall back in to routine you'll have no issue.
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  • Registered Users, Registered Users 2 Posts: 726 ✭✭✭D13exile


    While I’ve generally been quite “good” at staying away from junk food, I’m still eating the same amount of calories I was before Xmas and with no cycling, I’m not burning the additional calories I was when on the bike. Guess I’ll have to cut back on the food intake until I’m out and about again........unless the COVID restrictions are further tightened and I’m limited to a 2km distance for exercise! As I don’t like cycling in circles, I don’t know what I’ll do (but I fail to see how a lone cyclist on his bike whizzing past one or two walkers on his 30-50km cycles in rural Kildare is a COVID risk to anyone.......yeah I know, can’t make exceptions for anyone or everyone will say they’re “a special” case!).


  • Registered Users, Registered Users 2 Posts: 9,783 ✭✭✭Macy0161


    It's about everyone restricting movements, rather than an individual activity being "safe" or not, as you point out. But turbo trainer maybe an option?

    Personally, since March my exercise calories have been consistent, but I had to keep dropping calorie targets as my NEAT/ non-exercise expenditure was and remains way down working from home.


  • Registered Users, Registered Users 2 Posts: 1,344 ✭✭✭Omega28


    OP here. Since the gyms have closed I've been going on daily long walks of 15-20km.

    Regarding my diet, I'm trying to change my mindset and see why I'm eating 4-7000 calories a day. I know I don't need to eat that much but I do it snyway. There's a lot of emotional and other psychological reasons why I'm eating like this. I'm not one of those peiple who lives for eating, I'm not happy I have this relationship with food.

    I'm well aware of the physiological impact eating that much food can do to the body but it's really difficult to let go of the food because of the psychological effects.


  • Registered Users, Registered Users 2 Posts: 1,344 ✭✭✭Omega28


    Not sure if this will help but what would daily structure of food look like?


  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    Omega28 wrote: »
    OP here. Since the gyms have closed I've been going on daily long walks of 15-20km.

    Regarding my diet, I'm trying to change my mindset and see why I'm eating 4-7000 calories a day. I know I don't need to eat that much but I do it snyway. There's a lot of emotional and other psychological reasons why I'm eating like this. I'm not one of those peiple who lives for eating, I'm not happy I have this relationship with food.

    I'm well aware of the physiological impact eating that much food can do to the body but it's really difficult to let go of the food because of the psychological effects.

    Along with trying to resolve the psychological element (have you spoken with the doctor yet?), look at how you can engineer your surroundings to make the overeating more difficult. Plan your meals in advance with normal portions so that when you shop, you're shopping to just have enough for those meals for that week (for example). Just things you can do to minimise what you have available to overeat.


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  • Registered Users, Registered Users 2 Posts: 7,447 ✭✭✭bladespin


    look at how you can engineer your surroundings to make the overeating more difficult..

    Very much this, I remember reading about a guy who quit smoking by leaving the pack of cigarettes in his car, the act of having to get up from the comfort of his living room and walk all the way out to the car every-time he wanted a cig was too much for the habit to bear.
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