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Sick of being fat

Deise boii

Hello

I'm nearly 36 just under 6ft and in and around 15st 8lbs. I am fed up of being on the big side.

I used to play gaa and would go for a run once a week. I know I need to increase that. I can go for 10k in under an hour which I know would be quite slow but suppose it's a start.

Basically I'm here looking for advice about ways to get down to under 15st maybe closer to 14. I want to change my diet as sometimes it can be good but when work is busy and working long hours I notice it goes to pot

I had ideas that other people would join in here and we support eachother to try and loose a bit or just for encouragement.

Any takers?

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Ande1975

MuffinTop86 wrote: »

My doc rang me this morning with my blood teat results and said there’s a strong indication I have PCOS.
I’ll do more research on that but the reason I’m posting it here is because she said to basically eliminate ‘simple’ carbs, ie bread rice pasta and potatoes.
I eat brown bread but the rest are white, though not even sure the brown makes a difference.
I do rely heavily on these, basically every dinner would have one of these in it.

So just wondering if anyone following the keto diet or anyone else that has replaced these foods in your diet, what would you recommend as alternatives that will still give that satiated feeling?

I've been doing keto a while and I just eliminated them at the beginning and the weight fell off.
Lately I have been using Slim Pasta from Holland and Barrett (can't stand the courgetti) and it feels like I am having pasta. It smells disgusting but once you rinse it well, I make a carbonara bake with it, its lovely.
However with keto the satiety comes from the fat. I'd recommend watching some of Dr Eric Berg's videos on youtube. They are very short and very informative. He mentions PCOS a lot.
I shifted the first 30lbs by just watching and learning from him.

Actually just did a YouTube search PCOS Dr Berg and lots of videos on there

MuffinTop86

Thanks to you both. I’ve done keto in the past but it was a strange Educogym one where I had to eliminate carbs but was also only allowed a tiny portion of veg. It was all about the fat but not sure I’m allowed that either.
I just took a look at one of those videos and it looks like just what I need, thanks Ande.

Bunny Colvin

Ande1975 wrote: »

I've been doing keto a while and I just eliminated them at the beginning and the weight fell off.
Lately I have been using Slim Pasta from Holland and Barrett (can't stand the courgetti) and it feels like I am having pasta. It smells disgusting but once you rinse it well, I make a carbonara bake with it, its lovely.
However with keto the satiety comes from the fat. I'd recommend watching some of Dr Eric Berg's videos on youtube. They are very short and very informative. He mentions PCOS a lot.
I shifted the first 30lbs by just watching and learning from him.

Actually just did a YouTube search PCOS Dr Berg and lots of videos on there

I got the pasta, noodles and rice from Holland and Barrett too. It's expensive for what it is but it's nice to use a couple of times a week. I'll try and make a Carbonara bake for a change.

Ande1975

Bunny Colvin wrote: »

I got the pasta, noodles and rice from Holland and Barrett too. It's expensive for what it is but it's nice to use a couple of times a week. I'll try and make a Carbonara bake for a change.

Occasionally I get a really cheap small bottle of white wine and soak the 'pasta' for an hour or so. Gives it a richer taste.

Hodors Appletart

why do you guys all use lbs and not KGs?

2 fast

Hodors Appletart wrote: »

why do you guys all use lbs and not KGs?

Does it really matter. Some people didn't learn the metric system and it's easier

The J Stands for Jay

2 fast wrote: »

Does it really matter. Some people didn't learn the metric system and it's easier

At this stage, there'd likely be more people in the country that were only taught the metric system in school. Knowing that a lb is 454g and a pint is about half a litre is the extent of my knowledge of imperial measurements.

iamtony

This is a source of frustration in my house. I like kg, she likes stone and lbs. She's always changing the scales:mad:

iamtony

iamtony wrote: »

Right I weighed in at 102.4 kg. Back to square one but I'm not giving up. :mad: heavier than I was in my above post from a year and a half. I'm gonna have to get serious now. God knows what my blood pressure is:eek:
Honestly the booze is my biggest problem. I was off it at the start of the year for a few months and I lost loads of weight. Mostly because I mad bad food choices whilst drunk and the next day while hungover. So the only way forward is to knock the drinking on the head again. Easier said than done!

OK I'm coming out of hiding:pac:

Weighting in at 108kg. When I started posting here at the very start I was 102 and have gone down to 90 and back up and down.
No sob story today just that I'm trying again. Drinking drastically reduced the last week and hopefully for the foreseeable future.
Week 1(for the umpteen time) : 108kg or 17 ish stone.
Blood pressure 146/105 not as bad as it was in the past but its still stage 2 hypertension. I got it down before and i will again.

Padraig Mor

Week 0: 301.6.
Week 1: 290.6 lbs (-11).
Week 2: 282.8 lbs (-18.8).
Week 3: 279.9 lbs (-21.7).
Week 4: 276.3 lbs (-25.3).
Week 5: 269.8 lbs (-31.8).
Week 6: 265.3 lbs (-36.3).
Week 7: 262.2 lbs (-39.4).
Week 8: 257.6 lbs (-44).
Week 9: 251.9 lbs (-49.7).
Week 10: 249.1 lbs (-52.5).
Week 11: 249 lbs (-52.6).
Week 12: 246.1 lbs (-55.5).
Week 13: 245 lbs (-56.6).
Week 14: 243.3 lbs (-58.3).
Week 15: 237.2 lbs (-64.4).
Week 16: 236.9 lbs (-64.7).
Week 17: 235.7 lbs (-65.9).
Week 18: 233.4 lbs (-68.2).
Week 19: 231.6 lbs (-70).
Week 20: 234 lbs (-67.6).
Week 21: 230.9 lbs (-70.7).
Week 22: 227.3 lbs (-74.3).
Week 23: 228.2 lbs (-73.4).
Week 24: 222.5 lbs (-79.1).
Week 25: 219.8 lbs (-81.8).
Week 26: 218.5 lbs (-83.1).
Week 27: 221.1 lbs (-80.5).
Week 28: 217.5 lbs (-84.1).
Week 29: (holidays)
Week 30: (holidays)
Week 31: 218.7 lbs (-82.9).
Week 32: 216.8 lbs (-84.8).
Week 33: 216.8 lbs (-84.8).
Week 34: 217.7 lbs (-83.9).
Week 35: 211.3 lbs (-90.3).
Week 36: 207.5 lbs (-94.1).
Week 37: 209.5 lbs (-92.1).

About as good as could have been expected given all the crap I ate last weekend.....:rolleyes:

Hodors Appletart

nah don't beat yourself up!

still trojan work!

[Deleted User]

MuffinTop86 wrote: »

So just wondering if anyone following the keto diet or anyone else that has replaced these foods in your diet, what would you recommend as alternatives that will still give that satiated feeling?

I think when it comes to alternatives the mindset needs to be around alternative meals rather than substitutions for specific foods.

When it comes to substitutions, you're taking a food you're incredibly familiar with and reliant on and swapping it for something new that you're not familiar with. I think there's always going to be disappointment or a lack of satisfaction. Cauliflower rice is grand, but it's never going to feel like you're eating rice.

I'm not vegetarian, but I'll often cook just vegetables for dinner and honestly I'm totally satisfied afterwards. But I think a big part of that is that there's nothing on the plate that I'm hoping will stand in for potatoes or pasta. If you cook enough food and put the time into cooking it well, I really think you can remove a lot of those more starchy foods like bread and pasta.

When it comes to weight loss, large amounts of veggies are brilliant because their calorie content per weight is usually shockingly low. I'm not sure where it stands with PCOS, since veggies do have carb content, but I would assume they'd be a vast improvement on bread/pasta/rice.

For satiation, my top veg would be carrots, beetroot, butternut squash, aubergine, all lovely just roasted with salt, pepper and a bit of thyme. Bulk it up with some other bits like cabbage, peppers, whatever you can get your hands on and I've really been shocked at how full I feel.

Bunny Colvin

true-or-false wrote: »

I think when it comes to alternatives the mindset needs to be around alternative meals rather than substitutions for specific foods.

When it comes to substitutions, you're taking a food you're incredibly familiar with and reliant on and swapping it for something new that you're not familiar with. I think there's always going to be disappointment or a lack of satisfaction. Cauliflower rice is grand, but it's never going to feel like you're eating rice.

I'm not vegetarian, but I'll often cook just vegetables for dinner and honestly I'm totally satisfied afterwards. But I think a big part of that is that there's nothing on the plate that I'm hoping will stand in for potatoes or pasta. If you cook enough food and put the time into cooking it well, I really think you can remove a lot of those more starchy foods like bread and pasta.

When it comes to weight loss, large amounts of veggies are brilliant because their calorie content per weight is usually shockingly low. I'm not sure where it stands with PCOS, since veggies do have carb content, but I would assume they'd be a vast improvement on bread/pasta/rice.

For satiation, my top veg would be carrots, beetroot, butternut squash, aubergine, all lovely just roasted with salt, pepper and a bit of thyme. Bulk it up with some other bits like cabbage, peppers, whatever you can get your hands on and I've really been shocked at how full I feel.

A lot of veg are out on the Keto diet. Carrots would be for example.

I'm doing it myself the last three weeks. I've lost 5kg and want to lose another 3kg. It's very effective when you combine it with intermittent fasting. I find it's just great for getting discipline with food back into your life. Eating any sugar or junkfood is a no go and it's amazing how quick you'll accept that and adapt. It's been like a reset.

I like the diet but being on it longterm would be difficult for me anyway. Going to do another month and see how I'm fixed then. Might stick with it for longer or up my carb limit a little, I'll see.

[Deleted User]

@Bunny Colvin, yep, I probably should have specified that I was trying to offer a non-keto solution.

Bunny Colvin

true-or-false wrote: »

@Bunny Colvin, yep, I probably should have specified that I was trying to offer a non-keto solution.

No problem at all! Filling up on veg is a good start to weight loss if you're not going down the low carb route.

MuffinTop86

My biggest issue now is insulin resistance which is an unfortunate part of PCOS for some people (either that or cos I’m currently 16st, the doctor didn’t specify)
When I did the Educogym keto diet 5 years ago (before knowing I had IR) veg especially root ones were limited/eliminated.
But I can’t do the high fat thing either so I just need to find a balance.
I’m going to get pinhead oats and maybe jumbo oats and mix 25g of them with either water or milk and a 5 or 6 berries in the morning.
Lunch will be either chicken, turkey, salmon or a beef burger with roasted veg and a cold side salad. I’ve heard seeds/nuts are good for non sugar spiking carbs so I will see what best/edible for me.
Dinner then I was thinking, the usual way I would cook say bolognaise, which i make with tinned tomatoes and passata, but replace the pasta part with veg.
So far I’ve been doing that with dinner and it hasn’t left me feeling hungry in the evenings, which is what I was concerned about.
Criticism on the above plan welcome!

Hodors Appletart

Week 0 : 145kg
Week 1: 143kg (-2kg)
Week 2 : 141.37kg (-3.3kg)

(for the imperial heads, that's about half a stone down

)

had a couple of wobble days, but still going down

Happy with how it's going and hopefully have a bike next week to up the excercise

Padraig Mor

Hodors Appletart wrote: »

Week 0 : 145kg
Week 1: 143kg (-2kg)
Week 2 : 141.37kg (-3.3kg)

(for the imperial heads, that's about half a stone down )

had a couple of wobble days, but still going down

Happy with how it's going and hopefully have a bike next week to up the excercise

Great start, keep it up!

Hodors Appletart

thanks, I know it's not huge but I'm noticing a difference on a few items of clothing and I know that I won't ever have to move into even larger clothes and that's a win for me at least, I was spiraling out of control.

I'm having a few beers tonight, but even if I could cycle to the off licence and back I'd be happier, and I can't wait to start cycling to the school with my kid.

Anyway, have a great weekend everyone!!

(Padraig I see you're into the Scotch, good stuff

)

SteelyDanJalapeno

Week 1 Aug 20th 2020 : 246lbs
Week 2 Aug 27th 2020 : 242lbs -4
Week 3 Sept 4th 2020 : 236lbs -6
Week 4 Sept 11th 2020 : 233lbs -3
Week 5 Sept 21st 2020 : 229lbs - 4
Week 6 Sept 28th 2020 : 231lbs +2

So this is the 1st week the scales has gone on the opposite direction, but I'm okay with that, I know you can't lose weight every week, and when you dont, you need to step back and look at the longer term losses.

This can also be explained and rationalized, I was on holidays up West for 5 days last week, we ate quite well and had beers most nights! It was very enjoyable but I'm back on the healthier "wagon" again now until Xmas

Well done everyone else!

whatawaster

Been a few weeks since I posted

Start - 17st 1lb
Week 1 - 16st 13lb (-2) (-2)
Week 2 - 16st 11lb (-2) (-4)
Week 3 - 16st 9lb (-2) (-6)
Week 4 - 16st 7lb (-2) (-8)
Week 5 - 16st 6lb (-1) (-9)
Week 6 - 16st 4lb (-2) (-11)
Week 7 - 16st 1lb (-3) (-14)
Week 8 - 16st 0lb (-1) (-15)
Week 9 - 15st 13lb (-1) (-16)
Week 10 - 15st 11lb (-2) (-18)
Week 11 - 15st 9lb (-2) (-20)
Week 12 - 15st 8lb (-1) (-21)
Week 13 - 15st 7lb (-1) (-22)
Week 14 - 15st 5lb (-2) (-24)
Week 15 - 15st 5lb (-0) (-24)
Week 16 - 15st 4lb (-1) (-25)

Not a great couple of weeks, a couple of takeaways, some baking went on at home with inevitable consequences, and I had a double scoop of Cookie Dough Ice Cream on Sunday.

Determined to get back to the grind this week. I've tempered my expectations somewhat, but still hoping to lose 1lb per week between now and Christmas.

Padraig Mor

SteelyDanJalapeno

Padraig Mor wrote: »

Week 0: 301.6.
Week 1: 290.6 lbs (-11).
Week 2: 282.8 lbs (-18.8).
Week 3: 279.9 lbs (-21.7).
Week 4: 276.3 lbs (-25.3).
Week 5: 269.8 lbs (-31.8).
Week 6: 265.3 lbs (-36.3).
Week 7: 262.2 lbs (-39.4).
Week 8: 257.6 lbs (-44).
Week 9: 251.9 lbs (-49.7).
Week 10: 249.1 lbs (-52.5).
Week 11: 249 lbs (-52.6).
Week 12: 246.1 lbs (-55.5).
Week 13: 245 lbs (-56.6).
Week 14: 243.3 lbs (-58.3).
Week 15: 237.2 lbs (-64.4).
Week 16: 236.9 lbs (-64.7).
Week 17: 235.7 lbs (-65.9).
Week 18: 233.4 lbs (-68.2).
Week 19: 231.6 lbs (-70).
Week 20: 234 lbs (-67.6).
Week 21: 230.9 lbs (-70.7).
Week 22: 227.3 lbs (-74.3).
Week 23: 228.2 lbs (-73.4).
Week 24: 222.5 lbs (-79.1).
Week 25: 219.8 lbs (-81.8).
Week 26: 218.5 lbs (-83.1).
Week 27: 221.1 lbs (-80.5).
Week 28: 217.5 lbs (-84.1).
Week 29: (holidays)
Week 30: (holidays)
Week 31: 218.7 lbs (-82.9).
Week 32: 216.8 lbs (-84.8).
Week 33: 216.8 lbs (-84.8).
Week 34: 217.7 lbs (-83.9).
Week 35: 211.3 lbs (-90.3).
Week 36: 207.5 lbs (-94.1).
Week 37: 209.5 lbs (-92.1).
Week 38: 205.9 lbs (-95.7).

.

Amazing results, not far off the 100lbs lost now.

You've probably asked a heap of times, but from a very high level what kind of advice would you give someone starting this type weight loss

Padraig Mor

SteelyDanJalapeno wrote: »

Amazing results, not far off the 100lbs lost now.

You've probably asked a heap of times, but from a very high level what kind of advice would you give someone starting this type weight loss

What works for me - but may not for everyone - is following the outline of Jason Fung's Obesity Code book. Essentially intermittent fasting and limited carbs (so most 'above ground' vegetables are OK, root vegetables OK in limited amounts, and processed carbs - sugar, flour etc - are right out). I normally do 2 x 36 hr and 1 - 2 24 hr fasts per week. No snacks! Having said that, things sometimes fall apart at the weekend but hey.....

edit: oh, and loads of exercise too! Although that came after a few months fasting when I'd lost ~50 lbs already from memory. I jog / walk ~50km per week and also do three resistance training sessions.

SteelyDanJalapeno

Padraig Mor wrote: »

What works for me - but may not for everyone - is following the outline of Jason Fung's Obesity Code book. Essentially intermittent fasting and limited carbs (so most 'above ground' vegetables are OK, root vegetables OK in limited amounts, and processed carbs - sugar, flour etc - are right out). I normally do 2 x 36 hr and 1 - 2 24 hr fasts per week. No snacks! Having said that, things sometimes fall apart at the weekend but hey.....

edit: oh, and loads of exercise too! Although that came after a few months fasting when I'd lost ~50 lbs already from memory. I jog / walk ~50km per week and also do three resistance training sessions.

Thanks! Very interesting, I'm fasting most days for 18 hrs, but I don't think I could handle 36 hours twice a week. Where do you get the energy to exercise.

But it's certainly working for you! Diet sounds similar to myself

[Deleted User]

Padraig Mor wrote: »

........... I normally do 2 x 36 hr and 1 - 2 24 hr fasts per week. No snacks!..................

That's 3 or 4 days a week where you eat nothing at all? :eek:
What's the plan going forward do you mind me asking.

whatawaster

Start - 17st 1lb
Week 1 - 16st 13lb (-2) (-2)
Week 2 - 16st 11lb (-2) (-4)
Week 3 - 16st 9lb (-2) (-6)
Week 4 - 16st 7lb (-2) (-8)
Week 5 - 16st 6lb (-1) (-9)
Week 6 - 16st 4lb (-2) (-11)
Week 7 - 16st 1lb (-3) (-14)
Week 8 - 16st 0lb (-1) (-15)
Week 9 - 15st 13lb (-1) (-16)
Week 10 - 15st 11lb (-2) (-18)
Week 11 - 15st 9lb (-2) (-20)
Week 12 - 15st 8lb (-1) (-21)
Week 13 - 15st 7lb (-1) (-22)
Week 14 - 15st 5lb (-2) (-24)
Week 15 - 15st 5lb (-0) (-24)
Week 16 - 15st 4lb (-1) (-25)
Week 17 - 15st 2lb (-2) (-27)

Surprised by my loss this week as I haven't been great, but i'll take it.

I have come to realise and appreciate how lucky I am to be male and 6 foot 1.

Based on the average number of calories I have eaten over the 17 weeks (2100 approx) and the average weight loss (1.6 lbs per week) I estimate that my maintenance calorie level is 2900 calories per day. And even when I get to my "healthy" weight, it won't be much less than that.

2900 calories is a lot of food. This is so much harder for those who can only have half of that. Got me thinking and wondering how on earth I ever got to 17 stone. I was 10 stone when I was 18 years old. And then I did the calculation:

55 extra calories a day on average for 17 years.

[Deleted User]

whatawaster wrote: »

.............. I estimate that my maintenance calorie level is 2900 calories per day. And even when I get to my "healthy" weight, it won't be much less than that.

2900 calories is a lot of food. This is so much harder for those who can only have half of that. Got me thinking and wondering how on earth I ever got to 17 stone. I was 10 stone when I was 18 years old. And then I did the calculation:

55 extra calories a day on average for 17 years.

Well done, I was similar to yourself. At 105kg I started eating 2200 calories/day and lost 1.5lbs week consistently.

Even at 81/82/83kg my maintenance cals stayed at 3000kcals with resistance training 4 times/week. At that weight though I was quite cold most of the time.

whatawaster wrote: »

............Got me thinking and wondering how on earth I ever got to 17 stone.........

Large meals and several take aways a week as extra meals was how I did it.......... and lots of biscuits.

SteelyDanJalapeno

Do either of you drink?

Alcohol ruins my caloric intake, I've all but cut it out for the last 2 months now

Padraig Mor

SteelyDanJalapeno wrote: »

Thanks! Very interesting, I'm fasting most days for 18 hrs, but I don't think I could handle 36 hours twice a week. Where do you get the energy to exercise.

But it's certainly working for you! Diet sounds similar to myself

The 36 hour will not suit everyone but maybe even try a 24 hour and see how you go - I started out on 24hrs and honestly didn't find it a problem even the first time.

With exercise and energy etc - I tend to be an 'always on the go' person if that makes sense? I rarely watch TV and I generally don't sit down to relax at night until 11.30pm or later. I'm just usually doing something! If I'm out for a jog at night, I tend to go out after 10pm. Current exercise routine as follows:
7 days a week: morning jog / walk 2.8 - 4.2km depending on the day.
3.2 km jog / walk Monday / Thursday night.
7.2km jog / walk Sunday / Tuesday / Wednesday night.
Nothing Friday / Saturday night unless I need to make it to the min 10k steps (not usually an issue).
Monday / Wednesday / Thursday morning (after jog) - 25/30 minutes resistance training (using a spring compression yoke called a Bullworker which was very handy during lockdown).
Min 10k steps per day and 84k per week (I did a record 124k last week though).
Min 40 Google heart points per day and 490 per week (I'm usually over 800 now).

If that seems a lot note the morning outing originated as a replacement for the steps I wasn't doing because of working from home (at my workplace, I would often walk a few km a day between different locations).

Augeo wrote: »

That's 3 or 4 days a week where you eat nothing at all? :eek:
What's the plan going forward do you mind me asking.

I don't eat anything Monday or Thursday. Wednesday and Saturday I eat one large meal (i.e. dinner). Tuesday, Friday, Sunday I eat three meals. Note thought that:
- that's the plan anyway! Friday and/or Saturday night you're more likely to catch me boozing than fasting.
- the second 36hr (Wed night to Fri morning) was added later basically to counteract the weekend crap, cf point above!
- things differ some weeks. I ain't gonna miss a meal out because I 'should' be fasting, **** that!

Going forward: main goal is to hit sub 200lbs. I'll probably drop that second 36hr back to 24hr then. I aim to keep going though - there's still a decent bit of flab around my gut I want gone so next aim is ~185lbs and at that stage I may even consider 175lbs. Note BTW that according to BMI 175lbs is my maximum healthy weight. It'll kinda depend though - if there's too much loose skin or whatever I may just stay where where I am. In tandem with that I'd be looking at increasing resistance training to improve musculature (possibly reducing cardio).

That's all a bit up in the air though - I do feel it'll be harder to apply myself once I get under 200 as that was always the main goal. We'll see!

SteelyDanJalapeno wrote: »

Do either of you drink?

Alcohol ruins my caloric intake, I've all but cut it out for the last 2 months now

There's an old saying - it's not what you drink, but what you eat with it that's the problem - and it's dead right!