Help to Loose Weight & Get Fit?!?

[kl3ggy]

Hey Everyone,

Looking for some advice in getting fit & healthy. Not looking at going to the extreme and turning into a gym junky.

Heres alittle about myself

Im 23, 189cm and about 101kgs. Normally walk about 8000 steps minimum for work. Can get to Gap Creek for a 8-10km ride after work 2-3 times a week. Unfortunetly I don’t usually have breakfast, usually just a coffee on the way to work. Meaning I normally only have 2 meals a day. When i do have the meals they are usually healthy meat & veg/salad meals.

So question time:


I start work early meaning my lunch is about 10:30ish. Come 2:30-3ish (ride time) I’m normally hungry. What is something I can eat before my ride/after my ride to get me through till dinner?

During my rides I sometimes find myself light headed after short spurts of hill climbs. What is this a cause of this and what can i do to fix it. Usually take a break for 30secs and I’m ok again. Maybe lack of water during the day?

What else can you suggest without going to the gym to help me loose some weight? If i got down to the low 90s high 80s I reckon i would be happy

Thanks!

 

[Mywifesirrational]

Last question first,

Don't skip brekky, force it down if you must, it increases you metabolism for the rest of the day. Aim to have some protein with brekky as well, up to 30g.

myfitnesspal if you have some sort of smart phone is you friend, very easy to use calorie counter - but the energy expenditure counter seems to over calculate.

Basically like all weight loss threads, it the end it turns into eat better, cut out alcohol and processed foods as much as possible + eat a broad range of fruits, veges with your meats.

If you can social support is all important, try and orgonise some set times for rides, runs, walks, golf, basically anything physical with a few friends will make it hard pike if people are expecting you.

Before a ride, eat a banana, tuna sandwich or something similar.

Light headed is a drop in bloop pressure, which is fairly normal if you pushing hard to get to the top, then suddenly BP drops as peripheral resistance suddenly drops because you're no longer at that level of exertion.

 

[Elbie]

You have to have breakfast and get that metabolism working.

Most mistakes people make when trying to loose weight is they mostly think about the exercise, when majority of the weight loss comes from what you eat and when you eat it.

If you don't eat through out the day properly you make your body think that it may not get food for a while so it will fight to keep every calorie and ounce of fat. It is basically like a protection mechanism which aids our survival. It would be beneficial if we were stranded out in the middle of nowhere and didn’t know when our next meal would come.

Try some toasted oats for breaky, and a bit of fruit every 2-3 hours as well as your usual exercise and you will be surprised with the outcome after a few weeks.

 

[pharmaboy]

Last question first,

Don't skip brekky, force it down if you must, it increases you metabolism for the rest of the day. Aim to have some protein with brekky as well, up to 30g.

Righto - any evidence to back this one up MYI? The breakfast increasing metabolism bit I mean - have put that one down to myth.



http://www.nature.com/ijo/journal/v27/n10/full/0802402a.html

http://www.abc.net.au/health/talkinghealth/factbuster/stories/2013/11/25/3898283.htm

 

[Mitchkip]

I started my own journey for fitness and making a better physique for myself about 7 weeks ago.

* Unless you're drinking at least 3 litres of water a day, you aren't drinking enough.
* I would hazard a guess and say you aren't eating enough (if you have trouble eating breakfast, have a protein shake - it's miles better than nothing.)
* Cut down on all your processed foods, eat tons more green stuff!
* Make sure you're getting enough protein.

I've stopped all grain intake, almost all dairy (odd bit of milk here and there for coffee / tea etc) and stopped fruit intake too (incoming angers!) Also barely eating any carbs.

I only get one good solid ride in a week but even without carbs etc I'm still finding with new diet and a good gym training program (4 nights a week) my riding levels are increasing, not getting out of breath anywhere near as quickly as I usually would and finding I have a lot more strength for climbing.

Doing this I've dropped over 10% bodyfat so far, more to go!

If you're not keen to get into the gym you could always look into bodyweight exercises etc if you're keen too.

 

[oliosky]

If you're not keen on the gym, buy some decent lights and ride the trails at night. Best thing I ever did for my fitness on the bike. For me, work plus young family made riding in daylight during the week near impossible, but I can get an hour and a half plus night ride at least twice a week. And riding at night is badass.

 

[Mywifesirrational]

Righto - any evidence to back this one up MYI? The breakfast increasing metabolism bit I mean - have put that one down to myth.



http://www.nature.com/ijo/journal/v27/n10/full/0802402a.html

http://www.abc.net.au/health/talkinghealth/factbuster/stories/2013/11/25/3898283.htm

I do, I think I linked them about 18 months ago in the get the girls thread, I'll see if I can find the links again or they'll be on work computer.

Basically a decent study to show that adding up to 30g protein with breakfast results in a larger calorie deficit by the end of the day - and this is adding, not subtracting something else,so the participants were actually consuming an additional 500kj a day, but were getting skinnier because of it, from memory it resulted in increased protein turn over rates of the skeletal muscle.

This was presented by a visiting Prof to our research group last year, they make me go to these seminars, but sometimes it's gold, may have been a finding before it was actually in press.

Edit: Prof Paddon-Jones, Uni of Texas - specialises in protein turn over, in one of the best labs in the world. - I'll dig up some citations tomorrow.

http://ajcn.nutrition.org/content/87/5/1558S.long
http://www.utmbhealth.com/wtn/Page.asp?PageID=WTN000504

Bit random, but he has got some short but interesting youtube clips... getting a little off topic admittedly.
[video=youtube;BWeVLNBK344]https://www.youtube.com/watch?v=BWeVLNBK344[/video]

 

[ajay]

Last question first,

Don't skip brekky, force it down if you must, it increases you metabolism for the rest of the day. Aim to have some protein with brekky as well, up to 30g.

myfitnesspal if you have some sort of smart phone is you friend, very easy to use calorie counter - but the energy expenditure counter seems to over calculate.

Basically like all weight loss threads, it the end it turns into eat better, cut out alcohol and processed foods as much as possible + eat a broad range of fruits, veges with your meats.

If you can social support is all important, try and orgonise some set times for rides, runs, walks, golf, basically anything physical with a few friends will make it hard pike if people are expecting you.

Before a ride, eat a banana, tuna sandwich or something similar.

Light headed is a drop in bloop pressure, which is fairly normal if you pushing hard to get to the top, then suddenly BP drops as peripheral resistance suddenly drops because you're no longer at that level of exertion.

/thread :drum:

 

[Calvin27]

I thought the whole breakfast thing was disproven with the rise of intermittent fasting and a host of other stuff.

I'm a bit sceptical about any health advice - a decade ago it was all food pyramid and load up on wheat and rice. We all know how that worked out.

Simple tip to lose weight from me is to not get bored. I can sometimes work whole days without eating too much - I find the problem is when I am bored. At work I take excuses to get muffins and chocs to add to my diet, at parties when all you want to do is leave and so instead you fill up on lollies - you know what I mean. THe other killer is fluids - beer, coke and whiskeys - I love them but they add up to so much.

 

[pharmaboy]

http://www.obesityresearchclinicalp...tract#/article/S1871-403X(13)00008-2/abstract

Breakfast skipping did not affect 24 h energy expenditure, fat oxidation and thermic effect of food, but increased overall 24 h average of blood glucose (83 ± 3 vs 89 ± 2 mg/dl, P < 0.05). Unlike 24 h glucose level, 24 h energy expenditure was robust when challenged by breakfast skipping.

( this was done while living in a respiratory chamber)


http://www.bath.ac.uk/research/news/2014/06/05/bath-breakfast-study/

"“It is certainly true that people who regularly eat breakfast tend to be slimmer and healthier but these individuals also typically follow most other recommendations for a healthy lifestyle, so have more balanced diets and take more physical exercise. Our randomised controlled trial allowed us to find out whether breakfast is a cause, an effect or simply a marker of good health.”

No argument about the protein part, but can't find anything close to consensus that timing of meals effects metabolism specifically. The epidemiological evidence of weight differences is true, but the posited cause of metabolism kick starting has conflicting trials and therefore looks like a null result.

 

[Mitchkip]

Reps for Jesus!

 

[DMan]

If you're not keen on the gym, buy some decent lights and ride the trails at night. Best thing I ever did for my fitness on the bike. For me, work plus young family made riding in daylight during the week near impossible, but I can get an hour and a half plus night ride at least twice a week. And riding at night is badass.

Mate, I'm with you. I don't think it's rocket science. I'm doing 3-4 nite rides a week. Weekend riding when I can. Aiming for about 80-100km. My fitness is great. My weight is where I want it and I haven't changed my diet. I don't drink beer mind you and eat normally. I hate gyms. So boring for me. Each to their own though. But I love hitting the rad or trails at nite. RIDE MORE BRO!

 

[indica]

I also don't believe the don't skip brekkie thing.

http://www.dailymail.co.uk/health/a...not-kickstart-metabolism-aid-weight-loss.html

"The researchers, from the University of Bath, now suggest the better health of people who eat a good breakfast may be due to their general, wider, diet regime.

They found there was no change in metabolism after six weeks between those who ate nothing for breakfast and those who consumed 700 calories before 11am - 350 of these within two hours of waking."

Eat better, exercise more.
Snack on a carrot @ 1430. They are quite filling.
My job we have two lunch breaks with food provided.
1045 and 1500. Lots of fat people there. Energy in needs to be less than energy out.

 

[link1896]

Mate, I'm with you. I don't think it's rocket science. I'm doing 3-4 nite rides a week. Weekend riding when I can. Aiming for about 80-100km. My fitness is great. My weight is where I want it and I haven't changed my diet. I don't drink beer mind you and eat normally. I hate gyms. So boring for me. Each to their own though. But I love hitting the rad or trails at nite. RIDE MORE BRO!

Night rides sure are. If only one could filter strava results from night rides. Things get pretty scary at night at speed. Throw in roos and it's exhilarating.

 

[Mywifesirrational]

I'm still completely pro brekky! I asked a dietetics researchers yesterday whether to eat or skip brekky, short answer is don't.

A few of the reasons given where a decent breakfast, she wasn't referring to a kellogg's cereal breakfast here, reduces overall daily KJ intake, particularly with a portion of protein thrown in, which is missing is most breakfasts from a box. The protein adds to long term satiety which means you eat less.

The protein intake also increases muscle protein synthesis (especially if you throw in some morning exercise), after an overnight fast, muscles are now in a negative nitrogen balance and breaking down, this is a terrible thing for a would be athlete or someone who is aiming to fight off frailty as they age.

No references yet, I'll try and dig some up, but I got the impression that skipping a breakfast of fruitloops is not necessarily a bad thing (massive GI, no nutritional benefit), but skipping a breakfast including fruit, protein, complex grains like porridge is probably not doing you any favors.

As far as I can make out, I don't have a research degree in dietetics, there's evidence for brekky, more recent evidence against brekky, but the weight of evidence is still strongly for having a quality brekky.

That being said, I skipped it today and will have an egg and bacon sandwich for morning tea.

 

[pharmaboy]

Heh MYI, did you catch catalyst last night?

Pete Evans was there as a guru for paleo diets - fuck me - the mans list of ingredients in the SMH that he eats was a laugh out loud kind of moment . Alkalised water, activated almonds???? Etc.

Anyway, same less than sparklingly intelligent presenter as last time ( the statin program), with more anecdote than published papers.

Wasn't quite a total crock, but pulling out the truth wasn't made real easy.

Agree on your post BTW, the hit of protein is a good thing, I'm just more of calories in must be less than calories out. Protein satiates which leads to less calories in, breakfast may well reduce mid morning snacks as well as lunch size, it's just the kick starting the metabolism that gets me. Exercise does that , not food.

 

[DMan]

Night rides sure are. If only one could filter strava results from night rides. Things get pretty scary at night at speed. Throw in roos and it's exhilarating.

Yep, very true. So much better than being in the gym with a bunch of stinkies. This way I can stink alone. I was thinking that as I was belting down a road section the other nite at 73km/hr. I just hoped that if Skippy jumped out, I killed him first before crashing and destroying myself and my bike... Lights become pretty important. I love my lights. RIDE ON!

 

[Mywifesirrational]

Heh MYI, did you catch catalyst last night?

Pete Evans was there as a guru for paleo diets - fuck me - the mans list of ingredients in the SMH that he eats was a laugh out loud kind of moment . Alkalised water, activated almonds???? Etc.

Anyway, same less than sparklingly intelligent presenter as last time ( the statin program), with more anecdote than published papers.

Wasn't quite a total crock, but pulling out the truth wasn't made real easy.

Agree on your post BTW, the hit of protein is a good thing, I'm just more of calories in must be less than calories out. Protein satiates which leads to less calories in, breakfast may well reduce mid morning snacks as well as lunch size, it's just the kick starting the metabolism that gets me. Exercise does that , not food.

Don't own a telly... :behindsofa:

Is this the one http://www.abc.net.au/catalyst/stories/4126228.htm

Just having a look now at work, Tim Crowe's office is a level above mine, and about 17 pay grades away... :hat: I thought he came across really well, quite moderate and sensible. I know most of the other names, not a bad segment, but I think it probably loses a lot when the information is diluted for the general public. I certainly agree swapping to a low fat diet by exchanging fats for processed carbs makes little sense.

Yeah the Statin program was talked about a lot at work, seems they missed the mark by a mile on that one. I wonder how many people suffered because of it.

 

[Mywifesirrational]

Maybe it's just 'genetics'... ound:

 

[slippy]

Ride lots. Drink lots of water. Ignore all dietary fads and just eat a wide variety of natural foods. Ignore anyone who says a particular food group is evil, in five years it will be a different food group and they'll be spouting some more "research".