Gaining Weight Hand over Fist
thethinktank31
Posts: 1 Member
Hi folks,
So I've been engaged in a fight with my inner fattie for while now.
Sometime he wins, but most I win. - apart from recently....
My weight has gone from 19.8st in 2017 down to 12.09st by 2019, but since then its crept up to now 15st which just will not do.
My work has changed and I have gone from being very active - constantly moving all day, also brisk walking 30 miles per week (3x 10miles), down to pretty much desk bound all day and dropping my walks to 20 miles (2x 5miles & 1x 10mile) a week.
I also used to have a weight session every morning which I have stopped.
I can't really increase my walks as I now work longer hours and don't have the time.
My motivation for the weights is on the deck, so all I can think of is to re-do my diet to compensate for my inactivity.
My diet is as follows:
Weekdays;
7am Coffee, 9am Cereal, 11am Apple, 12am Slimfast Shake + 2x chunks of Cucumber, 2pm Skinny Whip choc bar (99 calories), 4pm homemade Popcorn with Coconut Oil, 7/8 dinner.
Various Coffee's throughout the day + 2 bottles of water.
Exceptions/Additions:
Dinner on a Friday - Fish 2pieces one without batter + a couple (normally 5) chips.
I also take Anti-depressants + Various Vitamins every morning.
I'm thinking of trying a 2 day fast a week, probably a Tuesday and Thursday as they are the two of the days I work out, also adding Apple Cider Vinegar on those days.
What does everyone think? I've not changed my diet since I started to loose weight - is there anything I'm doing that is practically unhealthy?
So I've been engaged in a fight with my inner fattie for while now.
Sometime he wins, but most I win. - apart from recently....
My weight has gone from 19.8st in 2017 down to 12.09st by 2019, but since then its crept up to now 15st which just will not do.
My work has changed and I have gone from being very active - constantly moving all day, also brisk walking 30 miles per week (3x 10miles), down to pretty much desk bound all day and dropping my walks to 20 miles (2x 5miles & 1x 10mile) a week.
I also used to have a weight session every morning which I have stopped.
I can't really increase my walks as I now work longer hours and don't have the time.
My motivation for the weights is on the deck, so all I can think of is to re-do my diet to compensate for my inactivity.
My diet is as follows:
Weekdays;
7am Coffee, 9am Cereal, 11am Apple, 12am Slimfast Shake + 2x chunks of Cucumber, 2pm Skinny Whip choc bar (99 calories), 4pm homemade Popcorn with Coconut Oil, 7/8 dinner.
Various Coffee's throughout the day + 2 bottles of water.
Exceptions/Additions:
Dinner on a Friday - Fish 2pieces one without batter + a couple (normally 5) chips.
I also take Anti-depressants + Various Vitamins every morning.
I'm thinking of trying a 2 day fast a week, probably a Tuesday and Thursday as they are the two of the days I work out, also adding Apple Cider Vinegar on those days.
What does everyone think? I've not changed my diet since I started to loose weight - is there anything I'm doing that is practically unhealthy?
1
Replies
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Time to break-up with your inner fatty. How we speak to ourselves matters. It matters more than how others to speak to us. Really. Your brain takes it to heart and acts on it.
Don't throw everything UP against the wall trying to find something that will stick. This is overcompensation and you don't need it. No one does. The 2 day a week fast will only dig you into a much deeper hole with food.
Don't do it.
ACV is better used on your battery cables for a jump-start. You can't wind yourself up like this. I don't want to judge your food because you might be eating according to what your budget will afford. You're sweet, I know that much. Are you trying to follow a specific food protocol? I agree, a few changes might be just the ticket but not the things you're suggesting.
4 -
Rather than fasting two days a week, is it an option to figure out how many calories you're eating on an average day now and just downadjusting from there?6
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Quite bizarre to choose to fast only on days you exercise, if you must fast then on a day without exercise would be both easier and more logical to perform and recover better from your exercise to ensure you get the most benefit from that exercise.
Maybe the structure of 5:2 fasting would help you?
2 days at 600 cals and 5 days at maintenance calories if fasting appeals as a way to manage your weekly calorie allowance.
ACV is completey pointless. Don't fall for the woo.
I'm not a fan of Slimfast shakes, very much a short term solution to a long term problem. Suggest learning to eat real food in the appropriate quantities is a much better way forward.
Overall I'm sorry to say your plan doesn't sound like it has a good chance of success if you define success as getting to goal weight and staying there. Sounds more like the first yo in yo-yo and that's not healthy.
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I see nothing in your “diet” about how many calories you eat other than one item that you identify as being 99 calories.
You need to weigh and measure your foods and then eat in a calorie deficit to lose weight. Exercise is great for health, but weight loss is about CICO.
I agree that the slim fast is a bad idea unless you plan on drinking one FOREVER. Losing and maintaining is about sustainable life style changes.5 -
thethinktank31 wrote: »
1) "all I can think of is to re-do my diet to compensate for my inactivity.
2) I'm thinking of trying a 2 day fast a week, probably a Tuesday and Thursday as they are the two of the days I work out, also adding Apple Cider Vinegar on those days.
Pertaining to point #1, you have you're answer right there. A significant lifestyle change requires a compensation in intake. Ensure you're in a caloric deficit consistently and you'll find progress.
Pertaining to point #2, see point #1. ACV does nothing for weight loss and fasting isn't magic independent of a calorie deficit. If it helps you with adherence, have at it. I would caution against fasting and/or restricting calories too much on the days you workout; you need to be able to fuel those workouts. If anything target workout days as mildly higher calorie days compared to rest days.3 -
Enter your info to the Set Up Guide in MFP, if you haven't already, select a reasonable weight loss goal* and see how many calories you are allocated per day. Be aware that your Activity Level is Sedentary; you'd then separately log your exercise, as and when you do your long walks (or anything else), which will give you more calories for that day.
Weigh and log everything you eat, measure (in ml) everything liquid (apart from cups of coffee - just track those as 1 coffee each time), for a week. That'll tell you how many calories you're actually consuming per day - just make sure you're using accurate entries as there are plenty of inaccurate ones in the MFP database. Once you know how much you're eating, it'll also make it easier to see where you could make changes.
Obvious suggestions would be to try a smaller portion of cereal but perhaps have a hard boiled egg afterwards. Have a huge salad, with some protein, for lunch so that you're eating real food or make a large vegetable soup and have a portion per day for lunch instead of slimfast. Depending on how many calories your current snack is, look at buying popcorn. Proper Corn do a sweet & salty version that 63 cals per bag and a sea salted one that's 44 cals per bag. The bags aren't very big, but they just take the edge off any cravings. They're available in medium and large UK supermarkets (which is where I'm guessing you are). I assume your dinner varies from day to day. Could you have a smaller portion of pasta or rice? put one less potato on your plate? and replace with more veg to fill you up? Also, make sure you're eating sufficient protein.
* Don't be too aggressive. I switched to maintenance at the start of lockdown, having lost three stone at a rate of 0.5lb a week. It took a while, but I learned a lot about food portions in the process. A rate of 1lb a week, initially, would be reasonable but drop that to 0.5lb a week once you've only got about 20lb left to lose.
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thethinktank31 wrote: »Hi folks,
So I've been engaged in a fight with my inner fattie for while now.
Sometime he wins, but most I win. - apart from recently....
My weight has gone from 19.8st in 2017 down to 12.09st by 2019, but since then its crept up to now 15st which just will not do.
My work has changed and I have gone from being very active - constantly moving all day, also brisk walking 30 miles per week (3x 10miles), down to pretty much desk bound all day and dropping my walks to 20 miles (2x 5miles & 1x 10mile) a week.
I also used to have a weight session every morning which I have stopped.
I can't really increase my walks as I now work longer hours and don't have the time.
My motivation for the weights is on the deck, so all I can think of is to re-do my diet to compensate for my inactivity.
My diet is as follows:
Weekdays;
7am Coffee, 9am Cereal, 11am Apple, 12am Slimfast Shake + 2x chunks of Cucumber, 2pm Skinny Whip choc bar (99 calories), 4pm homemade Popcorn with Coconut Oil, 7/8 dinner.
Various Coffee's throughout the day + 2 bottles of water.
Exceptions/Additions:
Dinner on a Friday - Fish 2pieces one without batter + a couple (normally 5) chips.
I also take Anti-depressants + Various Vitamins every morning.
I'm thinking of trying a 2 day fast a week, probably a Tuesday and Thursday as they are the two of the days I work out, also adding Apple Cider Vinegar on those days.
What does everyone think? I've not changed my diet since I started to loose weight - is there anything I'm doing that is practically unhealthy?
Well, first I would take a change in food choice. Liquid calories have very little satiety. Eat your calories. I would increase protein. Protein, especially at breakfast MIGHT help with appetite throughout the day. Added fats are the most calorie dense foods on the planet. I would limit them or just let them come from your food and not add them at all. Coffee..... fine. Are you drinking it black, or with calorie containing sweeteners and creamers? If so, see the first suggestion.
Activity. I would increase my NEAT if you have not already. Park father from work and walk in. Bike to work. Get up very hour at work and walk around for 3-5 mins if you can. Pace around on the cell phone. Look into seeing if you can get a standing desk or an underdesk pedalbike. Can you do body weight exercises during lunch or on breaks?
Calories. Yes, adjust them, but I suggest you pick filling foods to help bridge the gap between intake and less activity.....
**edit** I would also suggest opening up your diary. There are hundreds of years of weight loss experience on these forums. Be prepared for criticism, but remember, its constructive criticism and unless you want to play a private coach to review your diet, its a price you might have to pay.5 -
Sidenote: I meant baking soda instead of ACV on your battery cables. You vehicle battery is acid and ACV won't do bodiddly for the battery cables but baking soda will.3
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Why would you fast on the days you workout? Those are the days your body would need energy the most. And I agree with the others, rather than making broad, sweeping, (unsustainable) changes, start tracking what you eat, so that you know how many calories you are getting. Then start planning what you eat based on that. If, for example, you determine you need 1800 to lose (random example, please run your own numbers) map out a day with 1800 in the tracker, and eat that. Once you reach your caloric goal for the day - stop eating. It's very simple, no need to mess with fasts, food timing, ACV etc. etc.3
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Protein fills me up so I like to start my day with protein rather than carbs bc feel more satisfied and stay full longer. I also bulk up lunch, dinner, and snacks with vegetables to give me volume without a lot of calories.
I agree with everyone who says don’t fast. That’s not something sustainable or even pleasant. If you want to take control of this I agree with those who say figure out how many calories you are consuming and work on creating a deficit from there. It takes time but once you experiment and start to understand how many calories you need to lose/maintain/gain then you can really play with food choices and make better decisions for yourself.1 -
This is not new. I do 2 days fasting a week. It's very easy when I do 2 days in raw, rite after workout. Sunday workout, I have big breakfast and then 48 hrs fast thru Tuesday 12 PM. By doing this I catch good deal of autophagy. To say sencerely, first 24 hrs just empties stomach, it"s not even considered a fasting. Our guts hold food for so long, that it can feed our body from this contents for another day. It brings your weight for day one 2-4 lb down, and another day may be more 2 lb. When you start eating, it"s not suprise, your weight will go up. But only to the point where fill your storage of glycogen (2-3lb). If you overeat, you restock your initial weight. But if you able to keep low calories to the next time of fast, it may happens very fast weight loss jorney. The pleasant drop on the scales will keep you motivated so much, that you will continue without problem. The good news, you don't have to increase your exercise level, just keep it at the sencible level, when you can recover quick1
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This is not new. I do 2 days fasting a week. It's very easy when I do 2 days in raw, rite after workout. Sunday workout, I have big breakfast and then 48 hrs fast thru Tuesday 12 PM. By doing this I catch good deal of autophagy. To say sencerely, first 24 hrs just empties stomach, it"s not even considered a fasting. Our guts hold food for so long, that it can feed our body from this contents for another day. It brings your weight for day one 2-4 lb down, and another day may be more 2 lb. When you start eating, it"s not suprise, your weight will go up. But only to the point where fill your storage of glycogen (2-3lb). If you overeat, you restock your initial weight. But if you able to keep low calories to the next time of fast, it may happens very fast weight loss jorney. The pleasant drop on the scales will keep you motivated so much, that you will continue without problem. The good news, you don't have to increase your exercise level, just keep it at the sencible level, when you can recover quick
🙄7 -
thethinktank31 wrote: »My diet is as follows:
Weekdays;
7am Coffee, 9am Cereal, 11am Apple, 12am Slimfast Shake + 2x chunks of Cucumber, 2pm Skinny Whip choc bar (99 calories), 4pm homemade Popcorn with Coconut Oil, 7/8 dinner.
Various Coffee's throughout the day + 2 bottles of water.
Exceptions/Additions:
Dinner on a Friday - Fish 2pieces one without batter + a couple (normally 5) chips.
I also take Anti-depressants + Various Vitamins
What does everyone think? I've not changed my diet since I started to loose weight - is there anything I'm doing that is practically unhealthy?
I’d suggest adding foods to your diet so you’re consuming more protein, fiber, and healthy fat. To be honest, your daily foods (as listed) don’t have much nutritional balance. What’s a 7/8 dinner?4 -
This is not new. I do 2 days fasting a week. It's very easy when I do 2 days in raw, rite after workout. Sunday workout, I have big breakfast and then 48 hrs fast thru Tuesday 12 PM. By doing this I catch good deal of autophagy. To say sencerely, first 24 hrs just empties stomach, it"s not even considered a fasting. Our guts hold food for so long, that it can feed our body from this contents for another day. It brings your weight for day one 2-4 lb down, and another day may be more 2 lb. When you start eating, it"s not suprise, your weight will go up. But only to the point where fill your storage of glycogen (2-3lb). If you overeat, you restock your initial weight. But if you able to keep low calories to the next time of fast, it may happens very fast weight loss jorney. The pleasant drop on the scales will keep you motivated so much, that you will continue without problem. The good news, you don't have to increase your exercise level, just keep it at the sencible level, when you can recover quick
There is so much wrong here I am not going to try and correct it all.
What I will say is that elaborate plans are great ways to fail. I have written many elaborate plans. They all failed.
Fat is excess energy stored on your body from eating more calories than needed.
To get rid of it you need to use it.
To use it you need to eat slightly less food than your body burns in a day.
Fat is lost at a fraction of a pound per day. Make the amount of hardship you endure to lose your fraction equal to the payout. In other words keep it super simple and super easy. Overtaxing yourself is pointless. I did it for years. I could never stick with weight loss.10 -
I’m sorry I tried to read your post and it became a blur of information I don’t typically need or look for (It’s NOT you, it’s me).
This is what I find relevant-
1.Are you weighing your food (every. single. thing)?
2. Have you started a new intense workout regiment you’re not accustomed to?
3. Are you following your weight trend?
4. Have you started something new recently? Whether macros or workout
5. Do your monthly hormones apply?
6. Did you travel recently?
.......AND MOST IMPORTANTLY
7. Are you eating at a reasonable deficit of 250-500 cal a week? (like actually know by weighing your food)?
This wasn't obvious to me at first either, so you're in good company
3 -
Does coconut oil reduce the calories of popped corn or does it just taste good?
How much coconut oil goes on the popcorn? Is that more filling than the same calories worth of apples, or boiled potatoes?
I don't see the calories of the 7/8 dinner.
I suspect that they're the same type of calories as my 9/8ths dinners this past month.... the ones I've been having lately instead of the 8/8ths dinners that would get me to maintain my weight!
The predictable result is that my weight has been trending up by about 1/8th of a dinner a day!!! 🙈🙀 (Fitbit and trendweigh both agree: 9/8th dinners + "fun" sized Halloween candy on sale do not lead to flat weight trends!!)4 -
Does coconut oil reduce the calories of popped corn or does it just taste good?
How much coconut oil goes on the popcorn? Is that more filling than the same calories worth of apples, or boiled potatoes?
I don't see the calories of the 7/8 dinner.
I suspect that they're the same type of calories as my 9/8ths dinners this past month.... the ones I've been having lately instead of the 8/8ths dinners that would get me to maintain my weight!
The predictable result is that my weight has been trending up by about 1/8th of a dinner a day!!! 🙈🙀 (Fitbit and trendweigh both agree: 9/8th dinners + "fun" sized Halloween candy on sale do not lead to flat weight trends!!)
The fun size Halloween candy is killing me lol0 -
I would substitute the slimfast shake and chocolate bar -- with real food- lowfat yogurt with berries, an apple with peanut butter, a handful of walnuts, avocado on a fiber cracker.
Popcorn should not be a daily meal, but rather an occasional snack.
Eat a real lunch. eggs, salad with protein etc0 -
Give fasting a go, it can be a game-changer for some people.0
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NovusDies wrote: "Fat is lost at a fraction of a pound per day. Make the amount of hardship you endure to lose your fraction equal to the payout. In other words keep it super simple and super easy. Overtaxing yourself is pointless. I did it for years. I could never stick with weight loss."
October 25, 2020 8:59PM
Fortunately, fasting is not a hardship at all. It"s very simple, actually much simplier, than eating every 2 hrs. No needs of thinking of food, of preparing, of cleaning. We need no planning at all, may have no calories counting. Just one day or two free from food didn't not kill anybody never in the humane history.
Looks like you have much more "eleborate planning". In addition, if you don't eat and make cirtain determination not to eat today, the appetite or hunger doesn't even visit you. In opposit, when you eat every 2-3 hrs and think about food every minut of the day, it become really hard. Only liquid protein of 120 calories do not saturate you, or apple in 2 hrs, makes you really hungry. On the top of the problem, your insulin keeps climing every time you put any food in your maus. You give yourself zerro chance to start burning fat, as long as insulin in the blood. Insuline is one of strongest hormones in the body and disables every other fat burning hormones. Much more satiety you can feel buy eating 1 or two times a day good meals of 500 - 800 cal each. Try it, starting at least 24 hrs fasting. The feeling is awsome! Lightness in the belly let you do things you never could do. Mind is clear and optimistic. Literaly tens of years I stay in this chedule and have only positive results meaning health, energy, skin condition, weight control. Good luck!0
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