[Closed] What to cut out for losing weight?

Beer and peanut butter.

Reduce portion size?

Beer. Sorry. 5:2 diet also works well for many (inc me).

peanut butter would seem a good place to start!

having porridge instead of toast

Having you compared the calories between the two?

When you say cutting out bread for rice cakes, what do you mean, do you snack on rice cakes?

just shorten your user name and drop the back half ? 🙂

Low GI is a good starting point and fairly straightforward.

Decrease calories. Increase exercise.

Many will tell you that this is a gross oversimplification and that one calorie is not the same as another.

That is no doubt true. However it is a simplified model that works for the vast majority of people.

Use [url= http://www.myfitnesspal.com/ ]MyFitnessPal[/url] (it's free) to (honestly) track [i]everything[/i] you eat or drink and you'll soon realise where the extras come from.

I've lost 11kg since January using MFP app.
Not really changed what I eat, just cut down on quantity and increased exercise to ensure I meet the calorie target each day.
It has made me think about what I eat though and made me stop, when I reach for snacks that I really don't need.
First few weeks were hard as I only had a 1300cal per day target.

alcohol 🙁
& MFP of course

Calories

There are 4 calories per gram of protein and carb and 9 calories per gram of fat. I'm not saying one food group is better than the other, they're just the facts.

Use MyFitnessPal. Work out your total daily energy expenditure (TDEE) and cut 200 cals. Try that for a month, if you don't see any results then cut another 100. As an indicator as a 6ft, 12.5 st, 31 year old male in a sedentary job my TDEE is 2200.

You really can't out-exercise a bad diet (you've only got to spend an age grinding away on a treadmill before seeing all your work reversed with a single kitkat to know that) so concentrate on the diet.

Use MyFitnessPal. Work out your total daily energy expenditure (TDEE) and cut 200 cals.

It even does that for you if you fill in your details and set your goal (i.e. how quickly you want to lose weight).

mikey74 - Member
Reduce portion size?

^^^ This

And it's what I struggle with. The more riding I do the more hungry I get post ride and the bigger the meals I make. As I like to make stuff myself from basic ingredients I make more than I need. I might think I'll save half for another day but then I just scoff the lot. Add beer & wine to that and that encourages face stuffing even further, until the booze has run out. 😀

The killer is if I slack off the exercise a bit. I still continue eating the way I'm used to.

Cut out the beer, and reduce your portion size is great advice

Change user name?

Join a group? I do slimming world I started last June I am now 5 stone 9lbs lighter.

What ever method you use don't overlook the importance of having some accountability and support to help you stay motivated and on track.

Kisses contain calories so put your OH and butler down

Try a few weeks on a vegan diet and keep eating the peanut butter. Mind you I seem rarely to eat peanut butter now I have a Tahini addiction.

Try a few weeks on a vegan diet

He wants to lose weight, not the will to live 😉

Decrease calories. Increase exercise.

Many will tell you that this is a gross oversimplification and that one calorie is not the same as another.

That is no doubt true. However it is a simplified model that works for the vast majority of people.

Getting the number of calories in and out right is the real problem:

[list] http://www.theatlantic.com/health/archive/2016/01/what-does-a-calorie-measure/427089/ [/list]

Sugar.

Booze
Milk, Dairy etc
Red Meat
Portion contol
No sweets and shit..goes without saying.

[img] [/img]

Booze, sadly.

I'm on day nine of a very low carbohydrate diet, which seems to be working out extremely well so far.

I've cut out bread, pasta, rice, anything containing refined sugars etc. For the first few days I felt as though I were half-asleep all the time, but apparently that's normal.

If you are going to eat peanut butter make sure it is the sugar free natural stuff.

Use smaller plates.

Apart from molgrips who says he is too smart for that to work. this has been proven to help with the psychological aspect. A half empty large plate doesnt make you feel as satisfied as a stacked smaller plate.

Plus the average plate size has grown over the years almost in line with peoples waists

Everything in moderation above all reduce portion size and eat little and often.

And move some.

He wants to lose weight, not the will to live

I'm guessing I shouldn't have finished the half a tub of Caramel and Vanilla ice cream. I suspect even having ridden home from work the long way won't make up for that.

Meat, dairy, refined sugars.

Easy as that 😉

Why meat and dairy specifically? Surely they, in themselves, are not fattening, unless you eat too much of them, which is the case for any food group.

No:

Sweets
Processed food including takeaways

Less:

Booze
Bread
Pasta/Rice
Potatoes

More:

Riding
Sleeping
Water
Green vegetables
Fish

MFP to track what you eat. I reckon a change in attitude to food not just a change in what you eat works best long term. Smaller plates and rewards that don't involve food or drink.

Gawd - some of the 'give ups' are harsh! Exercise more? Running, walking? Make your own lunch rather than buying sandwiches? Absolutely no ready meals or take aways. I've started having salad with cous cous for lunch rather than a sandwich (maybe I'll be riding a road bike more soon).... I love chocolate though!

Binners is 'The Dark Side' of weight loss 😯

Cut out sugar and processed food (this one's easy)

Cut down beer (not so easy) 🙁

Eat less crappy meat- more veg and good quality meat. You don't need meat and two veg for every meal! Bean chillis and veg curries are great.

edit- make your own peanut butter. Ok, it's very STW and a bit hipsterish, but it's easy to crush some peanuts up to make your own. Plus, you get to to control what goes in it- no palm oil, sugar or salt (unless you make savoury dry roasted peanut butter which is blinking flipping awesome)

He wants to lose weight, not the will to live

If I had the energy I would get cross

I've had to have a lie down after reading all those posts

What to cut out for losing weight?

Eat less of everything.

Eat less fatty food.

Eat to 75% full.

Done.

use smaller plates

Or use a bigger one to fool yourself into thinking you're eating less. Psychology innit?

And if you drink diet Irn Bru while you're earing, it dissolves calories. FACT!

[img] [/img]

Wot yossarian said. ^^^^^

Wot yossarian said. ^^^^^

That, in essence.

*paging Molgrips*

Smaller portions. Start doing T25 or Insanity!

Less bread.
Less sitting stil.
Less sugar.

Saying that my most successful weight loss was when I started powerlifting, oddly, and I was eating 4-4,500 calories a day.

From what I have learned over the years you have to create a sustainable lifestyle change rather that "just lose weight" If you are 10kg or more over weight then you need to be realistic in how you got to that point and change that first. If it's because you work hard, eat crap and drink too much then naturally you'll cut the drink and food but how about the work? Carry on the hard stressful work and you'll probably revert back to the drink and eating crap and make no progress.

Also "eating less of everything" is idiotic. If you are riding and burning off 2000 calories and your basic metabolism requirements need 2000 then you need 4000 calories, you'll struggle to eat this but if you weren't overweight this is what you'd need to repair muscle damage and not feel like a zombie all day. Aim to eat 3500 calories and you'll have a 500 calorie deficit. Do this every day and you'll have a 3500 calorie deficit each week which should be about 1lb of body fat. This means in a month you lose around 2-3 kilos. This should be sustainable and allow for you to slip up every now and then.

Finally what I have learned is you need to be realistic, you can't be Bradley Wiggins, it's not a body shape most of us can sustain, even Bradley Wiggins probably struggles to sustain it. A good all round physique is far healthier and will lead to less injuries, weight training at least once a week with some running and swimming helps keep your core and upper body in shape, reduces injuries and the change in pattern from just always cycling has helped burn off body fat.

Run a mile a day for a week ! increase this by a mile a week in 12 months you will be running 350 mile a week, you will be like a racing snake !

Remember where you heard it first!

completely cutt anything that contains white sugar. eat plenty fruit 5 a day is good start , avoid too much saturated fats . go for lean meat and plenty salads and vegetables for evening meals. make sure you have plenty fibre in your food also . my breakfasts are usually weetabix with milk + I add plenty berry fruit too. healthy fats - walnuts mix few in breakfast too .
fat is very important . you cant eat just carbs n protein . its all about ballance.

Search for iDiet here. Lots of sensible advice to be found. Mostly sugar and high-glycemic index carbs.

have you kept a food diary ? and an excercise diary to go with it? this will point out the flaw better than anything

the thing that catches me out is the snacks and unhealthy crap in the office

Our entire household lost 10% of their weight when we stopped eating red meat. It took a few months which was fine as we weren't trying to lose weight, just change of diet.

Abel and Cole - swapped our veg box for the light recipe box. It's not cheap but nothing gets wasted. It's quite instructive how much veg you can eat in a meal if you have only have minimal carbs. Just had a big plate of shredded Spring greens with cod arrabiata - 329 calories. Don't do it every day - just try and eat healthily the rest of the time and not too many calories from carbs except when training.

eat more good fats, eat less carbs, don't eat any processed carbs (bread, pasta etc) or sugar. You will lose weight.

[b]jimjam - Member [/b]
Sugar.

JimJam to the rescue. Why is the thread still open?

sweets cakes chocolate crisps
any drink with calories*
bread potatoes pasta cheese

after that cutting portion sizes and you are a small step from existing on boiled fish and all but raw green veg

*alcohol contains essential oils

Have a search for 'ketogenic diet'. It basically focuses on adapting your body to burn fat as its primary fuel instead of carbohydrate/glycogen. Basically, how man was designed to be, eating fatty meat as a caveman instead of ground up indigestible grains (wheat) and processed sugar.

It would also allow you to eat loads of peanut butter too 🙂

Fat doesn't make you fat. iDiet advice is pretty good and allows you to have the odd glass of wine which is realistic for those who enjoy alcohol (cutting out beer is easy for me would miss red wine)
As above your diet will dictate your weight less so your activity level, unless you are extreme. I used to run 4 miles before work then 7-8 in the evening, all a good pace. I ate whatever wasn't nailed down just to maintain my weight. I am 51 now so even running every day requires changes to my diet to keep my weight down (although I like to stay at quite a low weight)

Binders is on the money. 3 packets of sausage rolls instead of 4. Extreme I know

Make food, avoid drinking calories, avoid cake crisps biscuits etc. Do more.

Don't fixate on weight but body shape etc.

Nothing wrong with pasta and bread if your using them.

Best thing is understand a bit more.

...less so your activity level, unless you are extreme.

A few people have made comments like this, so it is maybe worth pointing out that (as I understand it) the weight-loss benefit doesn't just come from burning a few calories during the activity.

Your body responds to regular exercise by increasing the number of mitochondria you have. That speeds up your metabolism, which helps weight loss.

Is thread still open?

Losing fat isn't complicated.

Eat less sugar and other refined carbs. (Also fruit isn't necessarily your friend)
Eat more healthy fats and protein.
Cut out/back on alcohol.
Lift weights.
Throw out the scales, stupid bloody measurement. Take waist, thigh, chest measurements instead.

Sugar and foods that you body easily turns into sugar

So that's pretty much all junk like sweets and crisps and chocolate.
But also
Pasta, white rice, potatoes and bread and juice.
Alcohol is also basically sugar once your liver has dealt with it

Fat isn't really the enemy - unless you are eating far too much of it sugar and refined carbs are where most of us get most of our calories from so is the easiest place to remove them.

I does'nt have to be totally drastic - simple stuff like if you make a curry or a spag-bol or a chilli then fill the plate with meat and sauce rather than rice or pasta. This goes a long way to cutting down the portion size and the amount of calories

completely cutt anything that contains white sugar. eat plenty fruit 5 a day is good start

So cut sugar intake, and increase sugar intake?

Got it.

Basically, how man was designed to be

Myth afaik. Hunter-gatherers eat lots of starchy foods.

Don't fixate on weight but body shape etc

Not much use if you want to race bikes.

Hunter-gatherers eat lots of starchy foods.

Really? Like to share any examples?

You could try the Twinkie diet...

In fact, as long as that deficit exists, you can eat anything you want (not recommended, just making a point) and you’d still lose weight just fine.

Yes, you can literally eat a diet comprised almost entirely of junk food – for example, Twinkies – and you’d still lose weight just fine as long as that caloric deficit exists.

Don’t believe me? Look no further than Mark Haub, the professor of nutrition at Kansas State University who followed a diet just like this (The Twinkie Diet) to prove this exact point, and lost 27lbs in 2 months.

Does this mean Twinkies are a superfood? No. It means a deficit alone is what causes fat loss, regardless of the foods being eaten.

Remember “The Twinkie Diet” from the example I gave earlier? The point-proving junk-food-filled diet that professor Mark Haub ate for 2 months to show that a caloric deficit was the sole cause of fat loss, regardless of the foods providing those calories?

Remember how he lost 27lbs during that time?

I bet you’re wondering what else happened during that time… in terms of his overall health.

Well…

Haub’s “bad” cholesterol, or LDL, dropped 20 percent and his “good” cholesterol, or HDL, increased by 20 percent. He reduced the level of triglycerides, which are a form of fat, by 39 percent.

So, let’s see.

He ate Twinkies. He lost weight. A variety of his health markers improved.

http://www.aworkoutroutine.com/superfoods/

I'd read articles in the past describing the different types of food that would have been eaten in different environments. Basically, humans ate whatever was around - in some areas, that was starchy food (stuff like cat-tail roots), in some areas that was mostly meat (like Eskimos). We're adaptable, we can handle lots of different foods.

This article explains that there's no such thing as an 'original' diet:

http://ajcn.nutrition.org/content/71/3/665.long

However it does suggest that highly energy dense foods can cause problems ( obviously) and that's something I've been saying in the thread. But this has nothing to do with the concept of people having been 'designed' or evolved to eat a specific diet.

This article explains that there's no such thing as an 'original' diet:

http://ajcn.nutrition.org/content/71/3/665.long

Coming on here with your referenced articles, pissing on the Paleo diet fad. You should be ashamed. Everyone knows that red meat and ben & jerrys is the ultimate healthy diet.

Nothing wrong with white rice, pasta, potatoes etc.

No need to count calories, just eat good stuff and exercise 😀

I would say high GI foods. Don't need to cut them out completely, but don't ever use them to fill up - you'll get a blood sugar then insulin spike and then feel hungry again as your blood sugar plummets.

I am very active, eat a tonne and am not fat. But I certainly could counteract my exercise with overeating (oddly this wasn't the case when I started exercising this amount - I ate as much as I physically could and lost significant weight over the first few months).

No Booze. No processed carbs. No Sugar.

More protein. More Veg. More water. More exercise.

Work, sitting behind a ****ing desk all day is doing for me!

Sorry, I should have said GL rather than GI. In other words, a small helping of high GI food is better than a massive plateful of medium GI food.

I eat lots of bread (5-6 slices of cheap white a day) lots of potatoes,crisps cake and cereal. I've been 75Kg for the last 25 years.
Just saying it's not what you eat.

Outdated "low fat diet" advice still pollutes most people's thinking about what healthy eating is.

Most people in the UK could do with upping their protein intake and reducing their carb intake, and worrying less about their fat intake.

I went from 92kg to 75kg doing the following:

Cut baked goods, pasta, rice, fruit, beer, and sugary snacks.

Eat more eggs, meat, seafood, leafy greens.

Log your macros on MFP. Ignore their "recommended" macro proportions and aim for 1g of protein per kg of body weight while staying within their daily calorie limit. Easy if you weigh/log everything on the app. Log your exercise on MFP and eat back half of the calories you use exercising.

Get out of the "low fat" mindset and into the "low carb" mindset. Porridge is not more "slimming" than toast for breakfast. Have 2 scrambled eggs and a double espresso instead 🙂

Don't eat after 8pm.

Exercise: Lift heavy. See Stronglifts 5x5 for a beginner plan. Cut back on the squats if you still want to ride your bike. Personally I find I still need to do cardio as well as lifting so I run/cycle on alternate days, even if it's only an hour session.

I've lost 2kg in 3 weeks by limiting myself to 1 portion of cake/biscuits per day.

I'm not sure what that says about my diet.