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Thread: A Question Of Diet and Exercise
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18th March 2017, 09:20 PM #1GOLD MEMBER
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A Question Of Diet and Exercise
Pretty simple really, has anyone lost significant weight by changing their diet and nothing else, specifically no extra exercise. I always see claims of weight loss after changing to a specific diet and being the sceptic I am can't believe that extra exercise was not involved as well. This leads to the question, was it the diet or the exercise that was the answer. The question can be asked the other way as well, no diet change but more exercise. This unknowingly happened to me, I changed my job and the exercise involved in the new one saw me losing a kilo a week without at first recognising what was happening.
CHRIS
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18th March 2017, 09:41 PM #2GOLD MEMBER
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me too. I was building furniture in my garage where all of my machinery and processes are within 3 meters of each other. Apart from major lifts like ironbark dining table tops, the work is physically easy. I topped out at a whopping 93 kilos! Now after working back in a timber roof truss plant since Jan 18 2017, I am now 87 kilos and still dropping. If I am assembling the trusses, I need to walk around each truss about twice plus carrying the timbers to the truss jig, and carrying the assembled truss off the jig. If I am cutting components I have to run around like a chicken with its head cut off fetching shorts, or F17 hardwood, or LVL, or 120mm MGP10, or 140mm MGP10 etc which is stacked a million miles (YEP! a million!!!) away from the saw which has a cut cycle of only about 20secs and I despise having the saw sitting there idle.
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18th March 2017, 10:24 PM #3GOLD MEMBER
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A year or two back, I went on the GAPS protocol for a health situation.
This essentially involved cutting out all grains, nuts and dairy. Increased my fat intake.
I did not go hungry and could eat whatever I liked whenever I wanted, but not the items listed above.
I dropped circa 20 Kg in say <3 months. No exercise at all and nothing in my routine was altered either before or after the commencement of the diet.
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18th March 2017, 10:39 PM #4SENIOR MEMBER
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Fad diets seem to go along with other health problems
It seems to me that if you eat a balanced diet but not too much you will lose weight,exercise will help I'm sure but a lot of people find that difficult,I think that if you stay active your general wellness will get better
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19th March 2017, 01:56 AM #5GOLD MEMBER
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My problem is I am over weight but I have not been exercising due to health issues following major chest surgery that was not heart or lung related. I have always eaten a balanced diet three times a day and no other meals, never snacked between meals, can't remember the last time I drank sugary drinks etc. I resemble my father very closely on build and weight so I guess there is a genetic inheritance there. Exercise seems to me to be the ultimate answer but there is always an end to it for one reason or another.
CHRIS
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19th March 2017, 08:08 AM #6
In answer to your question. Yes. I have lost weight (more than once ) by changing diet alone. Specifically, just eat less.
The key thing to understand is that there is no magic "trick" or diet which will help. Your body is a machine of sorts. If energy in (food) is less than energy out (exercise) you _will_ lose weight. It's simple physics*. You can do that by either less food or more exercise (or both). What I didn't "get" till I started doing calorie counting was how much each mattered.
A typical male (like I assume all the posters so far are) uses about 2000-2500 kCals per day. So an average bloke, doing average stuff (including breathing and heart beating!) uses about 100 (ish) kCals per hour.
Exercise: "normal" walking, bike riding, golf, fishing, yoga, general messing about in the workshop all are about 200 kCal per hour. That is not much more energy expenditure than we would have managed, just being alive. So if you want to do these sorts of things to appreciably lose weight you have to do them multi hours per day, every day.
More concentrated exercise; scuba/snorkelling, light rowing, friendly team sports about 400-600 and severe exercise; hard running, hard rowing, hard bike riding, serious rock climbing about 1000 kCal per hour. (seriously guys, I'm certainly not gunna do any of that)
Food: This is the wake up. For example, a slice of bread is about 75 kCal. So if you have a sandwich, the two slices of bread alone (150kCal) will account for an hour or more light exercise you might do that day (forget about the butter 150, cheese 100, ham 60, relish 30kCal etc...). A small bottle of Softdrink, is about 600 kCal (2 ham and cheese sandwiches and 2 bottles a day would theoretically be enough energy input so you wouldn't have to eat much of anything else!**)
NRB (above) is right "It seems to me that if you eat a balanced diet but not too much you will lose weight..."
Bottom line is that the calories in food are more than you think and the calories you burn from exercise is less than you think. You do need to exercise to keep your body fit (so keep doing what you can), but unless you do extreme exercise regularly or many hours of gentle exercise each day, you wont get much weight change from exercise alone. On the other hand, carefully checking what you eat and limiting the quantity can make a big difference. When I started calorie counting I found that there were things in my diet (like mayonnaise etc) which have enormous amounts of calories even though they can be small in physical quantities. have a look at the "Calorie King" website and do an honest appraisal of what you eat in a day. Getting an understanding of where the calories come from is a good first step to controlling the weight.
Regards
SWK
*Well actually its not (purely), because your body's biological machinery will adjust to greater or lesser calories over time. But you must start with this idea.
** Note, I am certainly _not_ advocating a ham and cheese sandwich/softdrink only diet!
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19th March 2017, 02:05 PM #7GOLD MEMBER
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I'd endorse swk's comments.
My strategy for weight loss is to set a minimum number of calories per day and stick to it. It does require some rather tedious counting and does get a bit fuzzy when you make your own meals.
It does work. Usually my weight just stays same for about 6 weeks, then it starts to fall off.
In each case there is NO increase in exercise. I'm carrying around so many injuries and issues that regular exercise just isn't an option.
I do this periodically, when I notice I'm getting a bit porky, just for a few months. Then it takes me a couple of years to get sufficiently back into bad old habits again.
I actually find the willpower needed to do the research, the counting and the recording of calories more difficult to come up with then the willpower for reducing food intake. Maybe there is an app for it.Apologies for unnoticed autocomplete errors.
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19th March 2017, 02:43 PM #8SENIOR MEMBER
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Yep, SWK hits the nail on the head.
My dad was an engineer/lecturer/boffin in the dairy industry, worked last in the Dep Ag research station in Werribee. I remember as a young man opining on the issue (in my youthful ignorance ) And I recall his reply.
"Robbie, it's real simple. Imagine yourself like a tank, there's an inlet at the top, an outlet at the bottom. The inlet is food, the outlet is work, the flow is energy, Joules, Calories, however you describe it. You can increase/decrease both or either one and figure out whether the level will go up and down, it's that simple."
(I really miss his incisive way of cutting to the core of an issue)
them carbs sure pack a lot of calories don't they? Love my Vegemite on toast in the morning tho.
(a 'slightly' overweight brother)
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19th March 2017, 03:22 PM #9
Eat only until you're not hungry, not till you you feel full. You should be hungry before your next meal.
Innovations are those useful things that, by dint of chance, manage to survive the stupidity and destructive tendencies inherent in human nature.
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19th March 2017, 09:44 PM #10GOLD MEMBER
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Well I must be the exception to the rule, less in does not work. It has been found by a study in the US by some very well credentialled people that the body actively fights losing weight once it sees it happening and that is the reason most regain it. The study lasted something like six years and was done by a team from a University over there.
CHRIS
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20th March 2017, 10:12 AM #11SENIOR MEMBER
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I lost a little over 10 kgs, going from 85 to 75 kgs in a couple of months. I have severe untreatable RA so cannot perform any exercise at all, as a result I started putting on weight, then I saw a program on channel two about the 5/2 diet. tried it and lost 10 kgs. As the disease progressed I managed to put 5kgs of that back on. Not at all interested in losing or gaining weight anymore I don't weigh myself anymore and eat whatever I like. I just don't care anymore.
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20th March 2017, 11:17 AM #12SENIOR MEMBER
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There is the challenge hey Chris, to resist the body signal to eat more. I find it quite a challenge myself. I remember reading some study that spoke of peoples stomachs growing to a certain size and thus demanding more to fill it.
The principal is still correct though, IF we do reduce the intake, all other things being equal the level on the tank will go down.
i recall watching one of those crazy American cooking shows once. This great big rotund star of the show was in Cuba for the episode, and going round markets and homes cooking various stuff. after a while I said to my wife "do you notice something ALL the people in Cuba seem to have in common?" There was not one fat person to be seen, not one out of hundreds that could be observed. Kind of tied in with the shows observation that food was nowhere near as plentiful as in the West.
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22nd March 2017, 12:53 PM #13Senior Member
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Yes I lost about 10kgs in 2 - 3 months after reading and following this book about 10yrs ago, could be longer.
https://www.amazon.com/Protein-Power.../dp/0446678678
Basically you just don't feel hungry when you follow the books recipes, all the exercise I did was walk 5KS 3 to 4 times a week.
A word of warning, constipation will creep up on you so drink PLENTY of water, I worked shift then so dehydration was my constant companion on night shift.
No ill effects then, I had to actually eat more carbs to get weight back on - I dropped to 69kgs, too light, ended up between 72-74kgs for years, jumped to 77 now - retired and too much beer.
Beer (sugar) definitely puts weight on, especially if you have 4 to 5 stubs a night or more! even if its light, also as we get older our metabolism slows down.
Hope that helps?
Stevo
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22nd March 2017, 02:13 PM #14GOLD MEMBER
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22nd March 2017, 07:57 PM #15
I had to stop eating anything with sugars, that meant things like potatoes, bread, some high sugar fruits and anything processed, which I almost never had or have anyway. I could eat all the greens, salad's, meat, poultry, fish, eggs I wanted, I had to do this for about one month as a kick start to getting my digestive system repaired from a lifetime of antibiotics and anti inflammatory drugs.
I have always been slim and could eat as much of anything as I wanted, so I'm guessing that it's very easy for someone like me to lose weight. I had however in these later years gained around 10Kgs, but in four weeks I dropped 18 kg, totally sucked and it has taken me 3 years to get only half of that back - Once gut flora was repaired, my system went back to working like a 20 year old and I can again eat anything and not put on weight.
So the point is that they see sudden weight loss happen to almost everyone who completely stops carbs for a few weeks, it may be worth a try and at least you won't go hungry.
Once it was identified and confirmed that my gut flora was totally shot, I went down the path of repairing that, finally getting back to a happier place now, but of course living with constant pain still wears you down, and I refuse to take NSAIDS - as you age your body just can't handle that crap.
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