Fitness and Weightloss



  • I see a lot of mention of diet, but none mentioned life style change.

    Diet can only get you so far, once you drop out of that particular diet, the weight comes right, sometimes even more weight is added back on. Weight loss should not be the final goal, the final goal should be maintaining whatever weight that you feel comfortable with, and most need life style change to help you get there, not just a diet here, diet there.

    Watch what you eat! Read those nutrition labels! Take a day, add up all the calories you eat that day and see what the number is at! It will be very eye opening, I promise. Try to stay away from processed food, they are filled with sugar, salt, MSG, preservatives, & etc. I try hard not to buy food with ingredients that I can't pronounce.

    Stay away places like buffet, or eating out entirely if you can. American restaurant servings are TOO big. Watch these videos. http://www.dailymail.co.uk/femail/article-2809810/Just-large-large-soda-McDonald-s-cup-sizes-vary-globe-biggest-U-S-30oz.html

    Stop buying large or even medium size drinks. Get small instead or drink water. No, diet drinks will not help you. You need to cut out your sweet tooth out. Once your taste is back to "normal" instead of "sweet hungry", you will taste a lot more out of life.

    DO NOT DRINK fruit juice, EAT the fruit instead. Fruit juice is actually full of sugar, and you do not feel full drinking it, and people usually end up drinking too much.
    12 oz
    Coca Cola: 140 calories and 40 grams of sugar (10 teaspoons).
    Apple juice: 165 calories and 39 grams of sugar (9.8 teaspoons).

    https://authoritynutrition.com/fruit-juice-is-just-as-bad-as-soda/



  • @Harry-Lui I said I don't diet. I control my diet.



  • @Harry-Lui said in Fitness and Weightloss:

    I see a lot of mention of diet, but none mentioned life style change.

    Diet can only get you so far, once you drop out of that particular diet, the weight comes right, sometimes even more weight is added back on. Weight loss should not be the final goal, the final goal should be maintaining whatever weight that you feel comfortable with, and most need life style change to help you get there, not just a diet here, diet there.

    Watch what you eat! Read those nutrition labels! Take a day, add up all the calories you eat that day and see what the number is at! It will be very eye opening, I promise. Try to stay away from processed food, they are filled with sugar, salt, MSG, preservatives, & etc. I try hard not to buy food with ingredients that I can't pronounce.

    Stay away places like buffet, or eating out entirely if you can. American restaurant servings are TOO big. Watch these videos. http://www.dailymail.co.uk/femail/article-2809810/Just-large-large-soda-McDonald-s-cup-sizes-vary-globe-biggest-U-S-30oz.html

    Stop buying large or even medium size drinks. Get small instead or drink water. No, diet drinks will not help you. You need to cut out your sweet tooth out. Once your taste is back to "normal" instead of "sweet hungry", you will taste a lot more out of life.

    DO NOT DRINK fruit juice, EAT the fruit instead. Fruit juice is actually full of sugar, and you do not feel full drinking it, and people usually end up drinking too much.
    12 oz
    Coca Cola: 140 calories and 40 grams of sugar (10 teaspoons).
    Apple juice: 165 calories and 39 grams of sugar (9.8 teaspoons).

    https://authoritynutrition.com/fruit-juice-is-just-as-bad-as-soda/

    @JaredBusch said in Fitness and Weightloss:

    @Harry-Lui I said I don't diet. I control my diet.

    Yeah, control your diet, and control your exercise.

    Don't eat processed foods, and do exercise your body... Light or medium strength training and light cardio 3 days a week to start. Those are all you need. I'd say that's an awesome investment to ensure a healthy mind and body for the last 30+ years of your life. You invest with money for your last 30+ years, why not invest where it really matters? Why save money if you will just spend it all on doctors, medicine, and crap... if you don't also invest in what really matters.

    By not eating processed foods, use common sense. Natural organic foods that are frozen can be considered processed. Obviously that's perfectly fine. Use common sense.
    Make sure they are minimally processed. You can start by eating organic food. Throw away the cigarettes and beer, that's a HUGE improvement right off the bat.

    I'm a fan of the Paleo diet, though I'm guilty of not following it 100%... but I don't eat crap food, and I do exercise at least 4x a week.



  • I've been losing weight a bit in Ukraine. No processed foods, no preservatives, and a nearly 2km walk to and from the office every day. Just normal daily activities are very healthy.

    I fear returning to the US. Always so hard to eat well and Texas is not conduscive to going out and walking a lot.



  • @scottalanmiller said in Fitness and Weightloss:

    I've been losing weight a bit in Ukraine. No processed foods, no preservatives, and a nearly 2km walk to and from the office every day. Just normal daily activities are very healthy.

    I fear returning to the US. Always so hard to eat well and Texas is not conduscive to going out and walking a lot.

    Yeah a lot of the bad food (additives and such) in the U.S. isn't allowed in other parts of the world such as in some European countries.

    Sauces cost extra, soda refills cost extra, a small soda here is a large over there (basically)... the over-all food quality is a lot better... don't even get me started with the foods served in children's schools... it's just absurd in the U.S.

    Here in the U.S., you are right about it just being completely inconvenient here to walk or ride bike as a method of transportation. So you can pretty much forget about that, unless you want to die on the way to work.



  • @Tim_G and I work from home in the US and have nowhere usefully within walking distance. Trying to convince the wife to walk for groceries every two days rather than taking the car once a week.



  • In Italy we were walking up a hill for groceries as far as the Aldi is from us on flat ground in Texas.



  • Today's walk. Did not feel like going around the lake twice, but I added the little circle paths around the landscaping.

    0_1494003695764_IMG_6148.PNG 0_1494003740000_IMG_6149.PNG



  • I should probably log my rides more but I tend not to hit record when I'm commuting which is most of my time on the bike. On Strava if anyone cares to set up follows.



  • ok, I'm 1.75mt/68Kg (5.74 feet/150lbs), not talking for personal experience, but I've a friend which is on diet. He travels a lot for the company, lot of business lunches and the so... he gone quite fat.

    now his girlfriend is a biomulecolar chemist, not the most common work in Italy, so she applied to a nutritional science master and has started putting her biomulecoral knowledge in it.

    study result: eat 75% FATS, 25% proteins. Avoid any part of carbs.
    effects: you loose weight, your blood aligns with correct ranges then...
    your metabolism slows down, you loose weight slower and slower up to an almost full stop.
    solution: every 3 month have a super all-you-can-eat sesson, metabolism restart running, you continue with the 75-25 diet, your weight goes down.

    his breakfast was bacon and eggs! (ok in Italy this is not a breakfast, is an offense to breakfast, but this is just taste 😛 !)

    my friend has lost something like 15Kg (33lbs) in 3 months in a steadily manner with no sport activity.
    Now sport is good for other reasons, but you can loss weight even if you are constrained to eat sht, just avoid carbs rich sht.

    JUST A STORY, DO NOT TRY IT AT HOME WITHOUT A BIOMOLECULAR CHEMIST ON YOUR SIDE!



  • @matteo-nunziati said in Fitness and Weightloss:

    ok, I'm 1.75mt/68Kg (5.74 feet/150lbs), not talking for personal experience, but I've a friend which is on diet. He travels a lot for the company, lot of business lunches and the so... he gone quite fat.

    now his girlfriend is a biomulecolar chemist, not the most common work in Italy, so she applied to a nutritional science master and has started putting her biomulecoral knowledge in it.

    study result: eat 75% FATS, 25% proteins. Avoid any part of carbs.
    effects: you loose weight, your blood aligns with correct ranges then...
    your metabolism slows down, you loose weight slower and slower up to an almost full stop.
    solution: every 3 month have a super all-you-can-eat sesson, metabolism restart running, you continue with the 75-25 diet, your weight goes down.

    his breakfast was bacon and eggs! (ok in Italy this is not a breakfast, is an offense to breakfast, but this is just taste 😛 !)

    my friend has lost something like 15Kg (33lbs) in 3 months in a steadily manner with no sport activity.
    Now sport is good for other reasons, but you can loss weight even if you are constrained to eat sht, just avoid carbs rich sht.

    JUST A STORY, DO NOT TRY IT AT HOME WITHOUT A BIOMOLECULAR CHEMIST ON YOUR SIDE!

    You need carbs to live. There are good carbs and there are bad carbs. Sweet potatoes, those are some of the best carbs you can eat. The benefit of cutting out carbs completely, is that you are avoiding the bad ones (cookies, cake, etc.). But you should be eating some carbs (sweet potatoes).



  • A life without cake is a life without living.



  • @Tim_G actually you need water, oxigen, nitrogen other few things and energy to live and catalysts for reactions.
    water and oxigen comes from different media (for the most).
    Nitrogen comes from proteins.
    Vitamins provide catalysts.
    Your body fat is used under aerobic activity to provide energy if no carb is present. This is how you lose weight when you walk: you do not put enough carbs in your body for the walk and you start burning fats. If you put enough carbs you do not loss weight, you just stop add it.



  • @Tim_G
    This is a pretty well known strategy. It is essentially the goal of any low carb diet. It induces a state called ketosis. Some diets are more extreme than others in pursuing the effect. The version @matteo-nunziati describes is on one end of the spectrum.

    Also keep in mind it is difficult to avoid carbs altogether. Basically all vegetables include at least some. You may not typically think about your carb intake when eating green beans but it's there.



  • @matteo-nunziati said in Fitness and Weightloss:

    @Tim_G actually you need water, oxigen, nitrogen other few things and energy to live and catalysts for reactions.
    water and oxigen comes from different media (for the most).
    Nitrogen comes from proteins.
    Vitamins provide catalysts.
    Your body fat is used under aerobic activity to provide energy if no carb is present. This is how you lose weight when you walk: you do not put enough carbs in your body for the walk and you start burning fats. If you put enough carbs you do not loss weight, you just stop add it.

    You can still eat less energy than you burn without cutting the good carbs.

    Your body needs protein, fat, and carbs. It's not good to cut any of them out. What matters is the percentage of each that you consume, and the foods that that contain them.

    If you want to lose fat, a good general rule is:

    • 12 calories per pound of body weight.
    • 1 gram of protein per pound of body weight. (chicken, lean beef, fish, turkey)
    • 20% of your calories from FAT. (nuts, avocado, some oils - (make sure to count the fat in meats and eggs))
    • The rest of calories from GOOD carbs. (sweet potatoes, rice, fruit (no more than two fruits a day))

    If you're very overweight, use your goal body weight to base your calories and protein on instead of your actual weight.



  • @NDC said in Fitness and Weightloss:

    @Tim_G
    This is a pretty well known strategy. It is essentially the goal of any low carb diet. It induces a state called ketosis. Some diets are more extreme than others in pursuing the effect. The version @matteo-nunziati describes is on one end of the spectrum.

    Also keep in mind it is difficult to avoid carbs altogether. Basically all vegetables include at least some. You may not typically think about your carb intake when eating green beans but it's there.

    If you cut out carbs, you're in for a rough ride. Not only is it unhealthy to cut out essential carbs, but you'll most likely end up caving eventually... and gain your weight back.



  • @NDC said in Fitness and Weightloss:

    @Tim_G
    This is a pretty well known strategy.

    Many things in life are well known, many well known things are not good.



  • @Tim_G said in Fitness and Weightloss:

    @NDC said in Fitness and Weightloss:

    @Tim_G
    This is a pretty well known strategy. It is essentially the goal of any low carb diet. It induces a state called ketosis. Some diets are more extreme than others in pursuing the effect. The version @matteo-nunziati describes is on one end of the spectrum.

    Also keep in mind it is difficult to avoid carbs altogether. Basically all vegetables include at least some. You may not typically think about your carb intake when eating green beans but it's there.

    If you cut out carbs, you're in for a rough ride. Not only is it unhealthy to cut out essential carbs, but you'll most likely end up caving eventually... and gain your weight back.

    As far as a "crash diet" strategy goes the zero carbs all protein and fats one is the way to go. Once you get into ketosis your body just RIPS through fat. Good F*(@! luck keeping it up over any length of time though. Also this is the diet that is best known for having people gain weight - if you screw up, your body drops out of ketosis and just SLAMS all that fat and protein into fat cells.

    Source: I work with athletes at an olympic level + chat with nutritionists. Do not recommend (the diet).



  • Also, worth mentioning... is that if you find a diet and exercise that works, you can stick to, and gives good results without killing your health... then by all means do it.



  • @Tim_G

    I am in no way advocating that level of extreme. Nor do I think was @matteo-nunziati hence the disclaimer at the end of his post.

    I personally bounced off a low-carb diet at one point probably because it was encouraging a point further along the line than was good for me.

    Just adding some context for those interested in how/why something like that works.



  • For anyone interested in a program that works, check out The Truth About Strength Training. Note, it's not just about strength training.

    I've personally done it a few times, and I've recommended it a number of times and heard positive results. And no, I'm not affiliated in any way. I'm just pointing out a program that works, without any kind of extreme restrictions. In fact, all you do is eat well, exercise, and of course get decent sleep.... you may have to cut some bad habits, but you can have some cheat meals 🙂

    When I have a question, he's good with answering back too.... even to this day. I bought it years ago.

    I'd give my copy out for free, but that's illegal, and I really respect the time and info inside of it. It's definitely worth it, even if just for the info alone.

    People spend more than this on a case of beer... why not spend it on something that is actually good for your body instead?



  • @NDC yeah! I just know she did this on the basis of some chemical reasoning. My only chemistry exam at university was madness. Also the diet is expected to be a 6-9 month bootstrap then you have to rearrange your food for the long term.

    Just mentioned as it is possible to loss weight even if you cannot manage so much your food and you have no time to sport.

    She first tested it something like 2 years back on herself and now she is in "mainteinance mode". Med Checkups are all ok and weight stabilized.



  • @NDC said in Fitness and Weightloss:

    ketosis.

    yes! that's it exactly. I now also recall both the name of the induced effect and that he actually did urine tests to check his state.

    And no, do not do this at home! 😛

    @Tim_G what is a bad/good carb? I'm aware of good/bad fats but not carbs. can you elaborate a bit?! thanks!



  • Striving for daily.

    Today I walked to the event my daughter had.

    1_1494093015832_IMG_6170.PNG 0_1494093015831_IMG_6169.PNG



  • I admit that the last two years with NTG has had me 'health' worried as I am sitting all day, and when I do get up it's generally to hit the snacks or such.

    Since getting a Fitbit Charge 2 though, I've been pushing myself more and more over what I have been trying to accomplish since the start of 2017. One nice thing it has is an hourly reminder to move. So every our it 'inspires' me to get at least 250 steps in.

    More moving. If I carry my phone it'll register the number of floors climbed. It does register the Elliptical.

    I'm moving more, I try to move every hour now,.. and several days this week I hit the 250sph goal over the 12 hours I have it running.

    Surprisingly though, I've not gained more weight,.. so I'm still the same as I was when I started NTG...



  • Well done! Doing some good work! Only wish I could do it!
    Years ago I used to hit the gym every other day, swim, run, weights etc and could eat whatever I wanted... but then... work started! Since then... FAT. Hate it!

    Thanks for the inspiration.



  • After four months of pretty extremely healthy eating in Europe and pretty regular exercise, it is going to be a huge challenge being back in Texas; but we are making a big effort to at least go for a really healthy food approach.



  • I am currently at 270 lbs / 122.47 kg and at 5' 8" that's overweight. Cut 3 sodas down to 1 and it will be for lunch. Cut the snacks. Portion control on food and a walk around the block everyday.

    Goal is after 2 years for me to be at my ideal weight of 150 lbs / 68 kg.



  • @NerdyDad said in Fitness and Weightloss:

    Goal is after 2 years for me to be at my ideal weight of 150 lbs / 68 kg.

    That's the way to do it. A realistic approach!

    People try to do that in only months, and if they do, it doesn't last long before they are worse off than when they started.

    Slow and steady will get you there for sure... no sudden drastic changes.



  • @Tim_G said in Fitness and Weightloss:

    @NerdyDad said in Fitness and Weightloss:

    Goal is after 2 years for me to be at my ideal weight of 150 lbs / 68 kg.

    That's the way to do it. A realistic approach!

    People try to do that in only months, and if they do, it doesn't last long before they are worse off than when they started.

    Slow and steady will get you there for sure... no sudden drastic changes.

    I'll need yall to hold me accountable. I'll try to put in routine updates about how things are going.