Select to expand quoteHarrow said..Hardcarve1 said..
Exercise is not going to make you remove a lot of weight. Wasting your time putting you energy into burning off weight.
Really? I have friends who think going for a 'power walk' around the block after dinner, or getting 10K steps a day on their FitBit is exercise, and for them your statement holds true.
But talk to anyone that does a reasonable amount of running, swimming or cycling, and you will hear a very different opinion. I had a particularly busy time at work a while ago, and didn't do any exercise apart from my walk to the train station. I started to gain weight, and had to reduce my food input to almost zero to maintain my weight. I couldn't believe how little food you require when you lead a sedentary lifestyle. When I began exercising again, I could eat as much as I wanted and maintain my weight easily. When I used to train for triathlons, I struggled to maintain my weight and had to eat continuously all day to stop my weight from dropping drastically.
I think one of the mistakes a lot of people make is that they overestimate how many calories are burned from the exercise they do, and as a result eat more to compensate for what is really a small amount of extra calorie burning.
I used to go to the gym a lot and never lost weight. I switched to a calorie controlled diet, with no exercise, and the weight fell off quickly. The gym work used to make me hungry and I think this counteracts the actual calories burned.
I agree with Harrow that it takes a lot of exercise to burn off the little amount that you may eat. I work in an office environment, with biscuits provided!!!!! How is that not an HSE issue?
For me to lose weight, it was a drastic reduction in food and a great amount of increase in high intensity exercise.
At my age, 145bpm is my 85% and if I maintain that that for an hour on the xtrainer I was burning 800 cals (or was it kcals), and sweating like the proverbial.
And then 800cals of hard work was negated by a couple of naughty glasses of wine.
So yep it is a combination of both. And if you have to get lap band, then go for it. I have friends who have had it, and it makes a drastic difference.
Try diet and exercise first, but the lap band will impose a diet on you. Those with it now appreciate every tiny morsel that they are able to eat.
gone 5 kgs 
..Been off the booze since Wednesday, eating less food than my cat 
and mixing with usual swimming/surfing/sailing activities.
Found the Sicilian olives from Coles deli were good for curbing hunger and kinda yummy.
I started this thread just to get motivated..Thanks to all who posted.
Beer o'clock now yay
Dmitri, great point about the olives. Many snacks have huge calories (biscuits, chocky, etc.), and quickly destroy a diet.
In our house, olives are a favourite snack, and for the kids we often make a plate of sliced carrot and celery and serve it with a bowl of hummus or natural yoghurt to dip.
Fruit juice and soft drinks are empty calories and too easily consumed. Soda water with a squeeze of lemon or lime juice is a great replacement.
Water crackers instead of Jatz, etc.
So many healthy and tasty ways to make a big dent in your daily calorie count.
Select to expand quoteRadmac said...
No food till lunch (preferably dinner - works for those on Ramadan and me) ..........and lots more exercise
Intermittent fasting is a super efficient way to lose weight.
Once you are comfortable not eating breakfast every day it becomes second nature.
Think of it like this; your last meal (dinner) was at 7 and you normally have breakfast again at day 7 the following morning. There's a 12 hour fasting period. If you don't have breakfast and wait until lunch at 12 that's another 5 hours added to you fast. 17 hours of fasting.
Do this everyday and it will be hard to not lose weight. Unless you eat junk.
I agree about exercise. It takes a lot of work to lose weight.
So much so that you really have to build the exercise into your lifestyle to make it work.
I can't imagine trying to lose weight on a treadmill. I couldn't stand it.
I used to cycle regulary; commute 23km to work and do early morning club rides on the weekend.
Most of that wasn't particularly strenuous. It was fun and enjoyable. I worked my way down to my fit weight over about a year.
Unfortunately cycling is somewhat dangerous.
Select to expand quoteLittleFella said..
Radmac said...
No food till lunch (preferably dinner - works for those on Ramadan and me) ..........and lots more exercise
Intermittent fasting is a super efficient way to lose weight.
Once you are comfortable not eating breakfast every day it becomes second nature.
Think of it like this; your last meal (dinner) was at 7 and you normally have breakfast again at day 7 the following morning. There's a 12 hour fasting period. If you don't have breakfast and wait until lunch at 12 that's another 5 hours added to you fast. 17 hours of fasting.
Do this everyday and it will be hard to not lose weight. Unless you eat junk.
This is what I have done.
I do a not so strict form of intermittent fasting full time.
I break if I exercise in the morning as I always eat straight after I train, however I usually train after work every night, or most Sundays when I enjoy a bit of bacon for breaky.
6 days I week I dont eat until midday. I find drinking coffee and mineral water works well as an appetite suppressant for the days im struggling with hunger, however my body is used to it so it is not really a problem these days.
I never had a major weight problem, just a bit of the old belly fat from a poor diet as a kid, but now Im sitting at my wanted weight, belly fat is gone and my abs show which is always nice. I eat well 90% of the time, but the good thing about this eating style means I can still enjoy a few beers or "cheat" meal a few times a week.
If you really want to loose kg's super fast. Its hard and you will struggle especially at the start follow these steps. Easy in theory, hard to actually do.
1. Find out your Basal metabolic rate, BMR (amount of calories you need just to live each day, everyone is different).
2. Do a true from of intermittent fasting in which your in a caloric deficiency based of your BMR.
3. 4-5 Times per week perform a 30-40 minute proper HIIT style training in the morning so your working out during the intermittent fasting period.
You will definitely shed the kgs doing this. It's actually physically impossible not to.
^^^ Hey Thomas,
What do you mean by hunger suppressant? Almonds I hope!
Try some butter coffee in the mornings. If I know I'm going to be having a busy day I will always start with butter coffee. The fat from this keeps me sated while still remaining in a fasted state.
Select to expand quoteLittleFella said..
^^^ Hey Thomas,
What do you mean by hunger suppressant? Almonds I hope!
Try some butter coffee in the mornings. If I know I'm going to be having a busy day I will always start with butter coffee. The fat from this keeps me sated while still remaining in a fasted state.
As it suppresses/settles/stops my stomach hunger rumbles.
I try to stick with something that is zero calorie like black coffee, tea, bubbly water. I find that helps me personally, but again everyone is different.
If you have a juicer you could try one of Joe's Reboots:
www.rebootwithjoe.com/
We have made the juicing part of our daily routine. One in the morning for breakfast, then (as many have said before) we follow it with portion control and a "no added sugar" rule. Others have also said "You can't outrun your diet", this is very true, but find an exercise that will become a lifestyle. Yoga for the missus and Karate for me - at least 4 sessions a week.
I gave myself a break over the silly season and ate and drank whatever I wanted, now I am on a self-imposed month of not having any beer or wine, to try shed the 3-4kg's I've gained. The no added sugar is back in full effect.
It's crazy how quickly one can feel awful and sluggish when you let yourself go like I did!
