Metabolism help needed. $$$ money is on the line $$$
Replies
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kshama2001 wrote: »NorthCascades wrote: »I have access to a rowing machine and a stationary bike at my office that started using on Thursday and Friday. I am going to put at least 30 minutes of hard work in on those two machines every day before i head home Monday through Friday. Ill also do 30 minutes of cardio at home on Saturday and Sunday to keep the extra burn going. I am committed to this and will push harder the further along i get.
Do you have access to an outdoor bike? This will be controversial, but in my opinion they're better for weight loss than indoor bikes. The reason is that they're more fun, so you're more likely to use them. Weight loss is a tortoise and the hare kind of thing, it isn't one monumental effort, it's consistency over time. You might burn 200 kCal in a half hour on a stationary bike, but you might have a better time on an outdoor one and stay out a full hour or more.
I'd also suggest looking for hiking trails, canoe rental, etc. You still get calorie credit if you're having fun.
This is certainly true for me. I struggle to last 10 minutes on the bike in the gym but I can happily spend hours on cardio outdoors.
I dont think thats controversial at all. I think there's a lot to doing fun things over just functional drudgery. I play in two soccer leagues year round and it's a huge benefit for me. Then again, I'm an athlete who does speedwork weekly (HIIT) and likes things that are beneficial AND make me feel good.. so maybe I'll just defer to the body comp experts who weigh themselves daily and travel around with a food scale...0 -
icunurse43235 wrote: »Build muscle. It helps use energy!
While not very precise, this is true! OP, since you don't have ready access to gym equipment, I've added some bodyweight exercise links. Should give you some fun stuff to try and it will be challenging enough until you've progressed considerably.
http://darebee.com/workouts.html
http://www.mensfitness.com/training/build-muscle/15-best-bodyweight-exercises-men
ETA: the men's fitness page lists ab rollouts. I really do no like those and do not recommend them.0 -
I'm doing a 6 month Diet Bet, and it's hugely motivating for me. I *hate* to lose. Being in a competition works wonders (although in mine, everyone can win - it's just that everyone won't and I want to take their money).
Definitely focus on maximizing calorie output and controlling calorie input. The threat of losing my money definitely gets my butt moving on days I don't really want to, and makes me think twice about what I eat. I'd recommend Diet Bet to anyone that wants an extra layer of motivation.0 -
Regarding a few of the recommendations in this thread:
Meal frequency doesn't seem to play a significant role in energy expenditure.
https://www.ncbi.nlm.nih.gov/pubmed/9155494
As far as cardio modality I would very strongly recommend you choose a modality and intensity that allows you the greatest adherence to the program since this will likely impact results more than any incredibly minor differences in acute effects of exercise.
HIIT is fine if you enjoy it however my experience is that most people who are significantly overweight do FAR better on low intensity steady state cardio and additionally selecting modalities with minimal joint impact. HIIT tends to be better suited for athletes who don't typically have to worry as much about weight management or adherence.
Regarding the original post, I would suggest the following things as very general methods:
1) I would eat protein with each meal, probably 30-40g/meal give or take. In addition to being muscle sparing, protein is generally more satiating and it will likely cause a reduction in calorie intake and make adherence easier.
2) I would minimize snacking between meals but I would eat meals that satiate you. This is primarily for satiety purposes and this recommendation will not be a perfect fit for everyone. However, my experience is that this is true for most people, and additionally when people need to snack continuously it's often a sign that satiety is too low on a meal to meal basis.
3) I would eat multiple servings of vegetables, and some fruit, daily provided you enjoy it. They are satiating and nutrient dense and likely constitute an improvement to the quality of your diet.
4) I would greatly minimize heavily refined foods however you may not need to eliminate them entirely. If you decide to eliminate junk food entirely, that's ALSO a fine decision however you may benefit from viewing this as a "temporary abstaining" rather than "I can never eat this again". This mindset difference is valuable for many people.
5) I would use a step counting device and log your steps. The biggest driver to metabolic rate is non exercise activity thermogenesis, or the amount of calories you burn doing non exercise activities that include voluntary and involuntary movement.
6) I would keep multiple metrics to track progress. Weigh yourself daily and take averages of that bodyweight over 7 days to establish a weekly average weight. Strictly compare week to week averages to smooth out the daily fluctuations that naturally occur. Keep various circumference measurements and update them once per month. Take photos once per month. Observe how clothes fit. Monitor training performance in the gym.
- You may think right now that your objective is ONLY bodyweight however it is a mistake to only use this metric in your weight loss process. You need multiple avenues of feedback to demonstrate progress because this will keep somewhat of a reward loop going that may help drive behavior changes as you go.
7) I would establish a social support network. We know social support can go a long way with helping weight loss and so take advantage of this to the best of your ability.
8) As others have mentioned I would do your best to log accurately provided that the accurate logging doesn't derail your efforts by becoming too cumbersome/stressful. You should at the very least, log accurately enough to get results, and if results stop coming you may need to tighten the accuracy with which you track things.
9) Recognize that energy balance dictates changes in bodyweight. You can manipulate your energy intake and your energy output and your bodyweight will tell you whether or not you need to make changes to those variables. And so, observe the data and it will tell you when you need to make changes. Just be sure to look at AVERAGES and not day to day stuff or it will mislead you.
10) Be patient and stay chill. If you find yourself grasping at straws, looking for supplements, looking for detoxes, looking for that ONE WEIRD TRICK, or THE FIVE FOODS TO AVOID then I'd suggest your focus is misguided and you should return to the first 9 items I typed out for you.
That's about all I've got for now, and I didn't originally intend to write a 10 point list but it just sort of happened. Hopefully you find these steps simple and actionable, and good luck!
-Patrick14 -
Regarding a few of the recommendations in this thread:
HIIT is fine if you enjoy it however my experience is that most people who are significantly overweight do FAR better on low intensity steady state cardio and additionally selecting modalities with minimal joint impact. HIIT tends to be better suited for athletes who don't typically have to worry as much about weight management or adherence.
I feel like, for someone who is a significantly overweight non-athlete... c25k is basically their version of HIIT. You think that's fair?
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If you wanted real motivation you should have bet your firstborn.0
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rebeccatackett wrote: »rebeccatackett wrote: »Eating several small meals per day instead of one large meal will help the metabolism. If your body thinks it never gets food, it will hold on to what it gets when it finally gets it. Once it is used to being fed every couple of hours, it will burn it because it knows it will be fed in a couple of hours again. Also, if you go all day without eating, you will tend to overeat just because you haven't had anything all day. Breakfast is the most important meal of the day and can jumpstart your metabolism.
All myth.
All sound bites from common phrases passed around without a bit of science to back it up.
Sorry.
Nope, sorry. It worked for me!
Worked for you and everyone else who convinced themselves the loss was due to making things overly complicated instead of the fact they just eating at a deficit as well.
And breakfast is irrelevant.1 -
HardcoreP0rk wrote: »Regarding a few of the recommendations in this thread:
HIIT is fine if you enjoy it however my experience is that most people who are significantly overweight do FAR better on low intensity steady state cardio and additionally selecting modalities with minimal joint impact. HIIT tends to be better suited for athletes who don't typically have to worry as much about weight management or adherence.
I feel like, for someone who is a significantly overweight non-athlete... c25k is basically their version of HIIT. You think that's fair?
With no disrespect intended, no I don't think that's fair at least insofar as how I'd communicate the recommendation to someone.
In practice they could be similar if someone needs to walk intermittently between jogging but by design these are quite different.2 -
HardcoreP0rk wrote: »Regarding a few of the recommendations in this thread:
HIIT is fine if you enjoy it however my experience is that most people who are significantly overweight do FAR better on low intensity steady state cardio and additionally selecting modalities with minimal joint impact. HIIT tends to be better suited for athletes who don't typically have to worry as much about weight management or adherence.
I feel like, for someone who is a significantly overweight non-athlete... c25k is basically their version of HIIT. You think that's fair?
With no disrespect intended, no I don't think that's fair at least insofar as how I'd communicate the recommendation to someone.
In practice they could be similar if someone needs to walk intermittently between jogging but by design these are quite different.
Very true.0 -
On the C25K, speaking as someone of similar size to the OP, I don't think I could have been successful at it when I was 300+. Maybe others are different, but I had enough issues doing my treadmills intervals at that weight and did not start it until I was about 275. I would walk more, with light jogging first but I'm in week 5 and next I'll be jogging for 20 mins and I could not have done this if I started 2 months earlier.
But listen to @SideSteel He is smarter than most of us on this topic.2 -
Tacklewasher wrote: »On the C25K, speaking as someone of similar size to the OP, I don't think I could have been successful at it when I was 300+. Maybe others are different, but I had enough issues doing my treadmills intervals at that weight and did not start it until I was about 275. I would walk more, with light jogging first but I'm in week 5 and next I'll be jogging for 20 mins and I could not have done this if I started 2 months earlier.
But listen to @SideSteel He is smarter than most of us on this topic.
Generally, I think for someone who is quite overweight the focus needs to be on sustainable and joint friendly modalities of exercise primarily.
Obviously personal preference and convenience will rank quite high as well.4 -
Regarding a few of the recommendations in this thread:
Meal frequency doesn't seem to play a significant role in energy expenditure.
https://www.ncbi.nlm.nih.gov/pubmed/9155494
As far as cardio modality I would very strongly recommend you choose a modality and intensity that allows you the greatest adherence to the program since this will likely impact results more than any incredibly minor differences in acute effects of exercise.
HIIT is fine if you enjoy it however my experience is that most people who are significantly overweight do FAR better on low intensity steady state cardio and additionally selecting modalities with minimal joint impact. HIIT tends to be better suited for athletes who don't typically have to worry as much about weight management or adherence.
Regarding the original post, I would suggest the following things as very general methods:
1) I would eat protein with each meal, probably 30-40g/meal give or take. In addition to being muscle sparing, protein is generally more satiating and it will likely cause a reduction in calorie intake and make adherence easier.
2) I would minimize snacking between meals but I would eat meals that satiate you. This is primarily for satiety purposes and this recommendation will not be a perfect fit for everyone. However, my experience is that this is true for most people, and additionally when people need to snack continuously it's often a sign that satiety is too low on a meal to meal basis.
3) I would eat multiple servings of vegetables, and some fruit, daily provided you enjoy it. They are satiating and nutrient dense and likely constitute an improvement to the quality of your diet.
4) I would greatly minimize heavily refined foods however you may not need to eliminate them entirely. If you decide to eliminate junk food entirely, that's ALSO a fine decision however you may benefit from viewing this as a "temporary abstaining" rather than "I can never eat this again". This mindset difference is valuable for many people.
5) I would use a step counting device and log your steps. The biggest driver to metabolic rate is non exercise activity thermogenesis, or the amount of calories you burn doing non exercise activities that include voluntary and involuntary movement.
6) I would keep multiple metrics to track progress. Weigh yourself daily and take averages of that bodyweight over 7 days to establish a weekly average weight. Strictly compare week to week averages to smooth out the daily fluctuations that naturally occur. Keep various circumference measurements and update them once per month. Take photos once per month. Observe how clothes fit. Monitor training performance in the gym.
- You may think right now that your objective is ONLY bodyweight however it is a mistake to only use this metric in your weight loss process. You need multiple avenues of feedback to demonstrate progress because this will keep somewhat of a reward loop going that may help drive behavior changes as you go.
7) I would establish a social support network. We know social support can go a long way with helping weight loss and so take advantage of this to the best of your ability.
8) As others have mentioned I would do your best to log accurately provided that the accurate logging doesn't derail your efforts by becoming too cumbersome/stressful. You should at the very least, log accurately enough to get results, and if results stop coming you may need to tighten the accuracy with which you track things.
9) Recognize that energy balance dictates changes in bodyweight. You can manipulate your energy intake and your energy output and your bodyweight will tell you whether or not you need to make changes to those variables. And so, observe the data and it will tell you when you need to make changes. Just be sure to look at AVERAGES and not day to day stuff or it will mislead you.
10) Be patient and stay chill. If you find yourself grasping at straws, looking for supplements, looking for detoxes, looking for that ONE WEIRD TRICK, or THE FIVE FOODS TO AVOID then I'd suggest your focus is misguided and you should return to the first 9 items I typed out for you.
That's about all I've got for now, and I didn't originally intend to write a 10 point list but it just sort of happened. Hopefully you find these steps simple and actionable, and good luck!
-Patrick
Would love to see this as a sticky or it's own thread (maybe it already is?) Such practical wisdom as always, @SideSteel 1 -
Go backpacking. Nothing burns calories like hiking all day with 30lbs on your back.0
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SierraFatToSkinny wrote: »Go backpacking. Nothing burns calories like hiking all day with 30lbs on your back.
Or try snow shoeing. Really a lot more burn than walking.0 -
SoDamnHungry wrote: »If you wanted real motivation you should have bet your firstborn.
Id put my seconf born on the line. He's a "bad seed" haha.0 -
SierraFatToSkinny wrote: »Go backpacking. Nothing burns calories like hiking all day with 30lbs on your back.
I could ask to borrow on of my brothers 4 kids and walk around with them. One of them has to weigh 30 lbs.1 -
Great posts guys. As stated before, not doing anything crazy for the money. I don't want to lose the 100 bucks but i do not want to do anything dumb either. Maintaining a calorie deficit and hitting the bowflex at work. Its working.
Update- week 2.
Me - 4 more lbs lost. For total of 7 Challenger 3 lbs lost for a total of 3. Im still in the lead8 -
Increasing your metabolism = increasing your TDEE = increasing your activity.
So, move more.
But IMO don't burn yourself out just to win $100.0 -
$100 weight loss challenge update #3
I lost 4 lbs this week for a total of 11 lbs of challenge weight so far.
Challenger GAINED the 3 lbs back he lost last week to be at a total loss of 0 lbs.
Calorie deficit is key.
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Check in.
I lost 1 lb for a total of 12 for the challenge. Im closing in on my 30 lb milestone. Should have that on Monday, worse case 1 more week after that.
Challenger lost 2 lbs for a total of 2 lbs. Hes struggling but working at it with a new focus.
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Weight loss challenge update. 3.6.2017
I lost 5 lbs this week for a grand total of 17 challenge pounds lost. (32 lbs since i started)
Challenger lost 1 lb this week for a grand total of 3 lbs lost9 -
Good job. How many more weeks to go?0
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park at the back of parking lots, walk to as many places as you can and always take the stairs.0
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Weight loss challenge update. 3.6.2017
I lost 5 lbs this week for a grand total of 17 challenge pounds lost. (32 lbs since i started)
Challenger lost 1 lb this week for a grand total of 3 lbs lost
If you have any knowledge of it, I'd be curious to know what method(s) he's attempting to use in his weight loss.1 -
Nitpicking about what your motive is "should" be aside, you need to work on the lean mass as was stated in the second comment. Do you have a gym partner? Maybe getting together with someone else who needs accountability may help. You will think twice before letting someone down who is counting on you. Find a gym partner. If you are one of those people who prefer to work out alone then ask your wife to hound you about skipping the gym. You know you don't want to hear about it if you miss.0
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Contest is over next week on Wednesday. I believe the Challenger was trying to workout at home and eat less.
I don't work out. Straight up, calorie deficit for the win.
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Contest is over next week on Wednesday. I believe the Challenger was trying to workout at home and eat less.
I don't work out. Straight up, calorie deficit for the win.
In terms of a goal of pure weight-loss? Yes. In terms of your overall wellbeing of yourself for the literally rest of your life? No. I wouldn't see weight-loss as a race, and usually am against wagers like these. I hope you do incorporate some kind of workout to your daily life 0 -
This discussion has been closed.
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