Since Jan died seven years ago, this year, I have put on weight. It fluctuates up and down as I go through phases of addressing the issue or not .However as we begin 2023 l am 5 kg plus heavier than I began 2022 and I want to do something about it. I confess I comfort eat and do more so when l am down. I am not a gym person and my regular exercise is walking, something l have done far less of late.
Any advice, suggestions gratefully received.
Intermittent fasting seems to be pretty popular. You eat 'normally' 8 hours a day, and then don't eat at all for the other 16hr. You can choose to do early meals (breakfast to early dinner) or late (lunch to normal/late dinner). There is some indication the early meals work better.....it's conjectured that it's matching intake cycle to regular circadian rhythms. It certainly cuts down on grazing/munching of junk food at weird hours. Cutting out soda and juice and replacing with water can have a pretty strong effect too (depending on how much soda or juice you drink).
ReplyDeleteI have lost a couple of stone and down to cutting out sugar and walking about 5 miles every day, cut down my portion size too, mut admit I do feel a lot better from shedding the extra weight.
ReplyDeleteSomething gentle and enjoyable is more sustainable. Tony Kitchen on his toysoldier blog has this thousand mile a year walking challenge each year - that’s ‘only’ on average 3 miles a day - most modern mobile phones log miles / steps per day.
ReplyDeleteWalking - little and often and go onto dark chocolate - you don't eat as much
ReplyDeleteNo magic formula unfortunately - eat less crap and exercise more - not that I follow the advice really but it's what you need to do and of course, the older we get, the harder it is to shift weight :(
ReplyDeleteI’d echo what Keith says. The only thing I’d add is that in my experience the more I exercised the more hungry I felt!
ReplyDeleteGood luck with your endeavour. I’ll be doing something similar in parallel.
Chris/Nundanket
Strange- I use to weigh 98kg, now I'm 56kg - all without trying. I eat well, excercise little and live on a diet of Coca-Cola and 'Twisties'...5kg?- wouldn't worry about it Alan.
ReplyDeleteI am too lazy to exercise without being made to do it so I have a personal trainer come to my house once a week. We started three years ago and I have lost 8kg and maintained the loss.
ReplyDeleteI should add that besides weight loss he tests my heart rate every 6 months and I come out as a good 50 year old although I am half as old again.
DeleteTell me not to bring buns round every time I visit!
ReplyDeleteSeriously though, it is so hard to stop comfort eating particularly at this time of year. So just try cutting down a bit. And portion control is very, very important and possibly the least painful way to go.
Ronnie
Since you enjoy walking increasing the frequency, duration and speed of your walks would help. Perhaps plan some walks that take you along a campaign trail or visit various historic or art sites.
ReplyDeleteThe eating part is hard especially during the holidays. I do give up sweets for Lent and have cut them out during work hours for the most part.
Having a trackable goal will help. Good luck!
Nothing much to add but:
ReplyDeleteA vote for walking, even short ones as long as they become routine. Great time to think and plan if done on familiar terrain.
As for eating, a couple of things that helped me: exercise maximum control when shopping, take a list and stick to it. It's much easier to resist urges when the snack requires a trip to the store.
Provide an alternate snack, celery for example, is crunchy and low in things that maintain and add weight. Takes some of us a while to acquire a taste for it.
Portion control, pay attention to suggested portions and only cook/select that amount and put the rest away! Easier to control before you start and easier to resist if you have to consciously get up and go get it while feeling a bit guilty...
Lastly, keep busy, even if what you are doing is contemplating the meaning of life, the universe, and everything.
I have had success using this https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/ in the past. In fact, i recently started again. It doesn't take very long to do either and no gym required.
ReplyDeleteGood luck!
It happens to many a veteran sculpt - you start off as 25mm and suddenly realise you've become 28mm :)
ReplyDeleteAs others have said, 'eat less, move more' seems the best advice. I've been impressed with Tony Kitchen's 1000 mile challenge, and thought about doing an informal version of the same thing (I suppose you could always get a dog too!). A colleague lost lots of weight by reducing the amount of carbohydrates in evening meals - it seems you don't burn off the carbs when sleeping. I am having a careful look at the amounts of fat in my diet, especially saturates - I had a bad habit of using butter and cream too much, and chocolate is a big temptation!
Finally, distract yourself from 'boredom eating' by spending lots of time on a really absorbing hobby...(!)
Half the battle is probably realising there is an issue - good luck tackling it!
My wife did several diets, and this is what I learned from them: Lean meat and veg provide 1 calorie per gram, fat provides 4, sugar provides 9. To add a gram of fat to your body costs at least 5 calories. You won't be adding muscle unless you exercise.
ReplyDeleteBasically, you can eat as much as you like if it isn't sugar. No cola, no sugar in your tea/coffee, no boiled sweets and you'll struggle to keep weight on. Also you'll need fewer fillings in your teeth
Don't fall for any fad diets or diets per se. Instead, try to get into new habits that you can sustain long term. Portion control is a good one. You can still eat things you enjoy, just small quantities. Not having snacks and other temptations in the house is a great suggestion. As is the suggestion to cook and dish out smaller portions when you do eat. Don't eat out of the package and don't keep the serving dish close to hand. Keeping some level of activity is another key, I think. Both in terms of things that you can enjoy instead of eating/snacking and in terms of physical exercise. The latter doesn't have to be a huge strenuous activity. I do a lot of walking myself.
ReplyDeleteIt does get easier to put on weight and harder to take it off, but if you can develop good habits you can get it under control and keep it more steady. Also, don't expect to get rid of any excess weight quickly. This really is a case where "slow but steady wins the race", in my experience.
This is not medical advice and I am not a professional. I'm just talking about my own experiences and what seems to work for me.
Good luck!
I Believe diets don’t work, it’s got to be something sustainable long term. I cut down on sugar because it’s in everything these days. Stopped milk. I also stopped drinking coffee and tea. Only hot/warm water + lots of mineral water etc. walking normal. I eat good healthy food. After 4 weeks I feel a lot more alive. The sugar is the most dangerous makes one feel slow and very heavy. Sugar stops body from naturally burning its fat reserves. Hope this helps. Quinn
ReplyDeleteFirstly, I am not an expert, but consider this. After all the festive season, and the cold weather, we are guaranteed to be at our heaviest at this time. So, with care, it should reduce. But do it gradually, several others have pointed out that amazing diet plans do not provide a long lasting answer. Reduce or remove sugars, comfort eat, but things like carrot, cucumber salad items. I have weaned myself off of chox mainly to preserve my gnashers! Good luck.
ReplyDeleteFor me, I was very unhealthy during the end of 2021, so all last year was a journey. I lost about 20 pounds in 2 months, and the main things I did were eating at my BMR on slow days, and eating above my BMR on active days, with a focus on high protein and lower carbs, with a moderate amount of fats. I was working out heavily during that time too. Also cutting out dairy (as I’m lactose intolerant) and sugary treats (mainly soda and night time snacks); drinking lots of water (goal of a gallon a day for my size person).
ReplyDeleteMy goal wasn’t weight loss, but good health. I was just eating anything and everything due to stress and depression. I now not only feel healthier, but I *am* healthier. It also reset my brain a bit, so I’m now ok with the girls having a fun dessert and not partaking. It’s not “missing out”, it’s actually me realizing I’d rather drink a soda with lunch in the next few days than have mint ice cream tonight, I like Coca Cola more, and it doesn’t make me feel near as bad! Haha!
Make something healthy part of a routine and keep to it. I swim 2.5 k at least five days a week. It is just something I do. As for sugar and excess fat once you cut them down the taste for them diminishes. Alcoholic drinks are another source of calories. I have never been a 'drinker' so it is not a big deal to me to reduce it further. I rarely drink alcohol at all now.
ReplyDeleteBasically if you want to lose weight you need to expend more calories than you intake. So exercise / walking is good and so is eating less. I've been avoiding sugar for years and use sweetner instead. And I think the old saying "a little bit of what you fancy does you could" still applies, no need to cut out everything you like, just have them now and then. For the rest you need to balance across the main food groups (and chocolate and beer aren't actually two of them much as many might wish). Most people could stand more veggies in their diet.
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