being realistic

Paradox1985

Hi all.

I'm a 29 y/o male @ 260 lbs and go through my stages of exercising and losing weight. I watch calorie intake and exercise but I usually losing motivation because I have a hard time... seems no matter how hard I try and even if i exercise 5 days a week hardly any weight comes off.

But exercise wise I do about 20 minutes on the elliptical 3 days a week. is this way to little? I just saw an article suggesting an HOUR of cardio a day 5 days a week.... which I just can't fit that long of time in with my kid home with me and wife at school at nights. What do you feel is the sweet spot for cardio? Obviously 20 minutes a few days a week does nothing for me so looking at should I increase my time or stick with 20 minutes 5 days a week but try my best to not lose the motivation if I don't see weight drop off.

erickirb

you don't have to do any exercise to lose weight, so do whatever fits your lifestyle better, though if you are not training for an endurance type event I would suggest sticking with weights instead of cardio.

You can lose weight through diet alone, just cut your calories. For weight loss cardio just allows you to eat more while in a deficit.

Lottiotta

Most of weight loss is sorting your diet out - exercise is good for keeping your muscles in good condition so you don't lose it while you're eating at a deficit, if that makes sense.

So if you're not losing weight and you're counting all the calories reallllly carefully, I'd say reduce your calories by 100 per day for a month and see what happens.

stinkypoopy

What are you eating?

Sabine_Stroehm

I don't know how old your kiddo is but could you put him/her in a stroller and take a 30 minute walk each day?

SonicDeathMonkey80

I read a lot about cardio, but nothing about how you're eating. If you want to lose weight, you need to nail down the intake first.

LeslieTSUK

I would start by saying, calorie counting is good as a guide, but only a guide.

If you have any health conditions this can affect how quick you burn things up, and how quick you digest them

Also sleep patterns, work, stress, all these things can have both major beneficial as well as disastrous consequences to weight loss/gain.

But the one thing I learnt as a diabetic is it is a lifestyle change for life, if you start something you can't see yourself doing in 10 years time, then don't start it, as moment you stop so do results then it kick in nuts and back to square one again.

So it better to start small, build up your fitness levels, doesnt matter if you loose weight at first, as long as you feel healthy.

Then once you find a daily/weekly/monthly routine that is comfy for you to handle, then gradually lower calories a little, and have your treats now and then, but make them part of your routine not as a cheat day, and over time the weight will drop, and it will stay off.

No such thing as a good diet, its a good lifestyle that works in end.

Diets only good if you need to loose a vast amount super quick say for a major health problem or surgery, where basically ya got no option.

sophiesmith247

You can get 3 x faster results if you focus on your diet alone, this is because weight loss has more to do with what you eat than how hard you try to work it off. Exercise can also make you feel hungrier, which can make you eat or crave more. Build up your exercise gradually and focus on your diet. Go for it

DawnieB1977

I don't know how old your kiddo is but could you put him/her in a stroller and take a 30 minute walk each day?

Or if your kid is a bit older, take him/her out on their scooter for a bit? I'm sure I burn a lot of calories chasing my 3 and 5 year olds on their scooters.

I know people say that you can lose weight by diet alone, but personally I don't lose weight as effectively unless I exercise a lot. 20 mins of cardio isn't enough.

Obviously focusing on diet is important too, but for me I need to do both.

earlnabby

Regarding the workouts themselves, it depends on the goal. It is generally accepted that an interval of 15 minutes is the minimum for your body to use up its sugar reserves and start burning fat for weight loss. If heart health is your goal, you should do at least 30 minutes at 60-80% of your maximum heart rate most days of the week.

Paradox1985

So I'm guessing even though I'm guesstimating my portion sizes and all maybe I have to do more then thay and actually start measuring. I keep it pretty simple protein drink in the morning. PB & J do lunch with Greek yogurt and whatever my wife makes for dinner. .. Usually something with skinless chicken breast. Maybe even though I think I'm staying under my calorie intake its not that simple to just "guess" what the portion size is

jrline

You should try to bump it up to 30-45 minutes. Try 4-5 days a week.

yopeeps025

You cannot out exercise a poor diet. Nutrition should come first. Then exercise is second priority. I used to do 6 hours of elliptical a week. I did not eat enough and my muscle was taken for energy. Pic left of my profile I weight less but I am bigger than pic right by 15 pounds.

BrianSharpe

I read a lot about cardio, but nothing about how you're eating. If you want to lose weight, you need to nail down the intake first.

^^^^^ This

Weigh and measure everything, at least until you get a really good feel for portion size. Numerous studies have shown that we are masters at deluding ourselves and grossly underestimating portion sizes.

meltedkeys

First, when you say weight, are you looking at a scale or measuring yourself? Measuring inches is the best way to gage loss of fat. Secondly, you have a child which is wonderful, just playing with them (picking them up and running around, etc) is burning calories with cardio. When your child goes to bed, do a little cardio before YOU go to bed.

independant2406

You can get 3 x faster results if you focus on your diet alone, this is because weight loss has more to do with what you eat than how hard you try to work it off. Exercise can also make you feel hungrier, which can make you eat or crave more. Build up your exercise gradually and focus on your diet. Go for it

^^^ This.

Liftng4Lis

Weight loss starts in the kitchen. Caloric deficit = weight loss.

peter56765

The American Heart Association and Center for Disease Control recommends 150 minutes of moderate cardio exercise per week to maintain good heart health. It doesn't matter if you do it in several small 10 minute chunks or a few longer workouts. Heart disease kills more people in the US than all forms of cancer combined. It's been the #1 cause of death for decades. As such, heart health should be at the center of everyone's exercise and diet regiment, although you don't want to forget strength training and seeing that your body gets the nutrition it needs.

Having said that, I'll pile on to what the others have said here: The Battle of the Bulge is won in the kitchen, not on the treadmill. You cannot outrun a bad diet. The primary driver of weight loss is eating at a caloric deficit, which basically boils down to eating less, or making better choices about what to eat.

erickirb

So I'm guessing even though I'm guesstimating my portion sizes and all maybe I have to do more then thay and actually start measuring. I keep it pretty simple protein drink in the morning. PB & J do lunch with Greek yogurt and whatever my wife makes for dinner. .. Usually something with skinless chicken breast. Maybe even though I think I'm staying under my calorie intake its not that simple to just "guess" what the portion size is

Even measuring without weighing can lead to being off by as much as 10-50%, so just guessing may be 10-50+% off of what you are actually eating. without weighing solids or measuring liquids you will never know just how much you are actually eating.

20yearsyounger

Hi all.

I'm a 29 y/o male @ 260 lbs and go through my stages of exercising and losing weight. I watch calorie intake and exercise but I usually losing motivation because I have a hard time... seems no matter how hard I try and even if i exercise 5 days a week hardly any weight comes off.

But exercise wise I do about 20 minutes on the elliptical 3 days a week. is this way to little? I just saw an article suggesting an HOUR of cardio a day 5 days a week.... which I just can't fit that long of time in with my kid home with me and wife at school at nights. What do you feel is the sweet spot for cardio? Obviously 20 minutes a few days a week does nothing for me so looking at should I increase my time or stick with 20 minutes 5 days a week but try my best to not lose the motivation if I don't see weight drop off.

Although 20 minutes gets you healthy, your body is still warming up and the fat burners may not have fully kicked in. Bump it up to 30 minutes and see what happens. It may even be better for you whatever you can above 30 minutes 3 times a week than 20 minutes 5 times a week.

Paradox1985

Thanks for the replies. Even though I know you need a calorie deficit to lose weight for some reason I was very loose on my diet... I always thought there's no way I'm eating 1900 calories but I think its easier to do then I realized. I'm gonna focus on diet and get a scale.. it seemed silly to me to do this but this is probably what I need to under stand portion sizes... I've never measured a portion size so I'm most likely being unrealistic in what I think the portion sizes should be.

My biggest problem is late night cravings... I cut them out for 2 weeks and ate grapes or or or pop corn with that fake spray butter and I dropped 5 lbs in 2 weeks... going forward I'm gonna buy a scale and really work on what I'm eating. I have been soda free for 2 months and expected to drop a lot of weight from that and had to convince myself to not start again and just to stay away.. which I did.

yopeeps025

Thanks for the replies. Even though I know you need a calorie deficit to lose weight for some reason I was very loose on my diet... I always thought there's no way I'm eating 1900 calories but I think its easier to do then I realized. I'm gonna focus on diet and get a scale.. it seemed silly to me to do this but this is probably what I need to under stand portion sizes... I've never measured a portion size so I'm most likely being unrealistic in what I think the portion sizes should be.

My biggest problem is late night cravings... I cut them out for 2 weeks and ate grapes or or or pop corn with that fake spray butter and I dropped 5 lbs in 2 weeks... going forward I'm gonna buy a scale and really work on what I'm eating. I have been soda free for 2 months and expected to drop a lot of weight from that and had to convince myself to not start again and just to stay away.. which I did.

We all got a vice. Yours is late night cravings. Mine is all weekend.

_whatsherface

I'm personally someone who needs to work out and eat better to see any result. In my opinion 20 mins of cardio is way to little. I'd at least be doing 30 mins if not 45. But you need to fit it in to your life style and don't try to force it or it becomes no fun. Hope that helps in the slightest. Good luck to you!

brightsideofpink

Regarding the workouts themselves, it depends on the goal. It is generally accepted that an interval of 15 minutes is the minimum for your body to use up its sugar reserves and start burning fat for weight loss. If heart health is your goal, you should do at least 30 minutes at 60-80% of your maximum heart rate most days of the week.

Is this true? Four, ten-minute intervals won't burn fat for weight loss?
I did basic web 'research' when I first started adding exercise to my life and doctors, scientists and trainers seemed to overwhelmingly state that 30 minutes is 30 minutes, whether broken up or done consecutively. I don't ask this to be snarky or pretend I have any answers, so I sincerely hope it doesn't come off that way. I'm genuinely curious if what I read was wrong.

OP- I'm not an expert, doctor, or trainer. Aside from all the very good advice here about working on diet first, I can tell you anecdotally that short intervals have been working for me. I credit diet first of course, but I've noticed marked improvements in my fitness abilities with even 10, 15 or 20 minutes at a time. When I first started, I couldn't run at a clip of more than 20 seconds at a time and even then my heart rate was extremely high. Now, I can run 15 minute sessions, with a much lower heart rate. In 5 months, I think I've only had two occasions where I've had 30 consecutive minutes of cardio. So keep it up. It may not be the golden ticket to wait loss, but that doesn't make it any less golden

20yearsyounger

Regarding the workouts themselves, it depends on the goal. It is generally accepted that an interval of 15 minutes is the minimum for your body to use up its sugar reserves and start burning fat for weight loss. If heart health is your goal, you should do at least 30 minutes at 60-80% of your maximum heart rate most days of the week.

Is this true? Four, ten-minute intervals won't burn fat for weight loss?
I did basic web 'research' when I first started adding exercise to my life and doctors, scientists and trainers seemed to overwhelmingly state that 30 minutes is 30 minutes, whether broken up or done consecutively. I don't ask this to be snarky or pretend I have any answers, so I sincerely hope it doesn't come off that way. I'm genuinely curious if what I read was wrong.

OP- I'm not an expert, doctor, or trainer. Aside from all the very good advice here about working on diet first, I can tell you anecdotally that short intervals have been working for me. I credit diet first of course, but I've noticed marked improvements in my fitness abilities with even 10, 15 or 20 minutes at a time. When I first started, I couldn't run at a clip of more than 20 seconds at a time and even then my heart rate was extremely high. Now, I can run 15 minute sessions, with a much lower heart rate. In 5 months, I think I've only had two occasions where I've had 30 consecutive minutes of cardio. So keep it up. It may not be the golden ticket to wait loss, but that doesn't make it any less golden

Is it true? Not sure but I know if works for me. Not sure the poster's source but I first got this information from some Mackie Shilstone material I had. My lay-man interpretation is that the body feels a little threatened in the first few minutes of working out and does not burn as much fat from cardio (in case of emergency). However, when it gets accustomed to the idea that there is no threat, it starts to burn the fat stores. However, it takes a little while for the body to catch on. Talking here about the aerobic range and not the anaerobic range. If your heart rate is extremely high, then you're probably anaerobic.

I'm no nutritionalist or professional trainer so maybe someone with more knowledge can explain it better. I just know that it has worked for me time and time again. Maybe someone else's body has different results.

brightsideofpink

Thanks for sharing. Would love to hear any others input as well!

Need2Exerc1se

I have read that 60 min of cardio is often required for weight loss. 30 min 3 times a week for health, but up to 60 min a day for weight loss.

It never really made sense to me, unless it's based on some sort of satiety index or statistics. How much you need to burn to lose should be proportional to how much you consume.

earlnabby

I have read that 60 min of cardio is often required for weight loss. 30 min 3 times a week for health, but up to 60 min a day for weight loss.

It never really made sense to me, unless it's based on some sort of satiety index or statistics. How much you need to burn to lose should be proportional to how much you consume.

That is where the 15 minutes to start to burn calories comes in. Apparently that is how long it takes to use up the sugar stored in your system, then you start burning fat and how much fat you burn after that 15 minutes depends on your starting weight, the intensity, the length of exercise, etc. and you continue to burn for a time after unless you add fuel to the body. Someone with more education in this can probably confirm/give specifics/ etc.

susannamarie

Regarding the workouts themselves, it depends on the goal. It is generally accepted that an interval of 15 minutes is the minimum for your body to use up its sugar reserves and start burning fat for weight loss. If heart health is your goal, you should do at least 30 minutes at 60-80% of your maximum heart rate most days of the week.

Is this true? Four, ten-minute intervals won't burn fat for weight loss?
I did basic web 'research' when I first started adding exercise to my life and doctors, scientists and trainers seemed to overwhelmingly state that 30 minutes is 30 minutes, whether broken up or done consecutively. I don't ask this to be snarky or pretend I have any answers, so I sincerely hope it doesn't come off that way. I'm genuinely curious if what I read was wrong.

OP- I'm not an expert, doctor, or trainer. Aside from all the very good advice here about working on diet first, I can tell you anecdotally that short intervals have been working for me. I credit diet first of course, but I've noticed marked improvements in my fitness abilities with even 10, 15 or 20 minutes at a time. When I first started, I couldn't run at a clip of more than 20 seconds at a time and even then my heart rate was extremely high. Now, I can run 15 minute sessions, with a much lower heart rate. In 5 months, I think I've only had two occasions where I've had 30 consecutive minutes of cardio. So keep it up. It may not be the golden ticket to wait loss, but that doesn't make it any less golden

1) You don't really need to exercise to lose weight. Where it's really relevant is for optimal cardiovascular health.

2) The "burning fats" vs. "burning sugars" is irrelevant through the course of a day. Your body needs x calories per day to maintain its weight, and if it receives less than that, it will go through its reserves. Adding 60 minutes of exercise will add to that x whether you do it in 5-minute intervals spread through the day or all at once, thus causing you to go through the reserves faster. It does tend to go through the sugars first, but it will go through those before it starts burning fat whether you're exercising or sitting watching TV.

SonicDeathMonkey80

I have read that 60 min of cardio is often required for weight loss. 30 min 3 times a week for health, but up to 60 min a day for weight loss.

It never really made sense to me, unless it's based on some sort of satiety index or statistics. How much you need to burn to lose should be proportional to how much you consume.

That is where the 15 minutes to start to burn calories comes in. Apparently that is how long it takes to use up the sugar stored in your system, then you start burning fat and how much fat you burn after that 15 minutes depends on your starting weight, the intensity, the length of exercise, etc. and you continue to burn for a time after unless you add fuel to the body. Someone with more education in this can probably confirm/give specifics/ etc.

Really, folks, losing weight is all in how much you eat vs how much you expend. No need to give information you don't know to be true.

earlnabby

I have read that 60 min of cardio is often required for weight loss. 30 min 3 times a week for health, but up to 60 min a day for weight loss.

It never really made sense to me, unless it's based on some sort of satiety index or statistics. How much you need to burn to lose should be proportional to how much you consume.

That is where the 15 minutes to start to burn calories comes in. Apparently that is how long it takes to use up the sugar stored in your system, then you start burning fat and how much fat you burn after that 15 minutes depends on your starting weight, the intensity, the length of exercise, etc. and you continue to burn for a time after unless you add fuel to the body. Someone with more education in this can probably confirm/give specifics/ etc.

Really, folks, losing weight is all in how much you eat vs how much you expend. No need to give information you don't know to be true.

Yes it is, and we are discussing the expend side of the equation.