• Replies 15 replies
  • Subscribers 33 subscribers
  • Views 408 views
  • Users 0 members are here
Options
Related
Hints and tips
  • To quote someone's message, first select/highlight the relevant text, and then use the Quote button that appears
  • To "mention" someone, type @ followed by the start of the forum name, and choose from the list; that person will get a notification of being mentioned

How do you find the motivation to keep dieting

Iain

A few weeks ago I had an appointment with a nutritionist to help me look at my physical health and diet so I could work out a healthy approach to aging (I'm just over a year away from being 60).

They did a bioimpedence scan (like bathroom scales but with a T shaped handle you hold so it measures electrical impedence in your body) and I had to stand there in my underpants while she used a set of skinfold callipers all over my body to measure the subdermal fat in a most undignified way. Height, weight and age were all plugged into the software and the results were that I was well above average for muscle mass but also for body fat.

As a result I need to drop 9kg to get back into the healthy range for the long term. I've been around my current weight for 4 decades now so it is going to take quite a shift to drop the weight (done it before, twice) and keep it there.

I've started out on a slightly lower calory intake (1,500 a day) and upped my gym sessions to just over 2 hours a day (about an hour each), one of which is all cardio.

So far so good, dropping about 1.5Kg a week over 2 weeks but I know that I'm approaching a normal barrier for me where it takes a big effort to drop more and the effect of dieting starts to make me crave my favourite foods badly.

I'm planning on taking up running in addition to my gym activity, but when a work project comes along then the routine for all this goes out the window for 2-3 months. The work itself if quite physical at least (I renovate apartments) but it is hard to plan ahead well enough to eat healthily when there is no fridge, little running water etc for most of the day.

How do you cope with this stage of a diet? What motivation keeps you going when all you want is a big plate of chips and ribs then ice cream or whatever?

I do love my food so this is a real challenge for me.

Parents

  • I'm no expert, but 1500 calories sounds too low to me, particularly with that amount of exercise - the NHS recommends 1900 a day to lose weight for men.

    It's usual to lose more in the first two weeks of a diet, and the recommended weight loss after that is about 1-2lb a week (around 0.5 - 1kg) as slower weight loss is believed to be better for keeping the weight off.

    In terms of sticking to a diet, for me it was imperative not to feel hungry. A low carb diet with sufficient protein and healthy fats stopped the hunger for me, which helps prevent cravings. I didn't count calories, just ate mainly protein foods, vegetables, salad, and a daily portion of bran cereal for the fibre. I added mayo or vinaigrette dressing to salads to improve the taste - if you drop carbs, which are the usual energy source in our diets, you need to increase fats to burn for energy instead. To avoid moderation here re the medical advice rules, just to clarify I'm sharing what worked for me, not saying anyone should do this.

    I understand the issue with packed lunches - I was working when I was on a diet. I packed a salad in a Tupperware type container, with some ham or tuna, but if you don't have access to a fridge you could perhaps take a small can of tuna to open and add to the salad at lunchtime. Mayo won't be a good idea, but I think vinaigrette would be ok? I also took some snacks - you could have nuts, fruit or babybel cheeses.

    A weekly treat is a good idea - I had a Chinese takeaway once a week, which was chicken & vegetable stir fry with mushroom foo yung. Still low in carbs but yummy.

    Try food swaps too - when you fancy a plate of ribs and chips, have the ribs with a salad or carrot fries. Then for dessert you could have frozen yogurt with fruit.

    I wish you luck with your weight loss.

Reply

  • I'm no expert, but 1500 calories sounds too low to me, particularly with that amount of exercise - the NHS recommends 1900 a day to lose weight for men.

    It's usual to lose more in the first two weeks of a diet, and the recommended weight loss after that is about 1-2lb a week (around 0.5 - 1kg) as slower weight loss is believed to be better for keeping the weight off.

    In terms of sticking to a diet, for me it was imperative not to feel hungry. A low carb diet with sufficient protein and healthy fats stopped the hunger for me, which helps prevent cravings. I didn't count calories, just ate mainly protein foods, vegetables, salad, and a daily portion of bran cereal for the fibre. I added mayo or vinaigrette dressing to salads to improve the taste - if you drop carbs, which are the usual energy source in our diets, you need to increase fats to burn for energy instead. To avoid moderation here re the medical advice rules, just to clarify I'm sharing what worked for me, not saying anyone should do this.

    I understand the issue with packed lunches - I was working when I was on a diet. I packed a salad in a Tupperware type container, with some ham or tuna, but if you don't have access to a fridge you could perhaps take a small can of tuna to open and add to the salad at lunchtime. Mayo won't be a good idea, but I think vinaigrette would be ok? I also took some snacks - you could have nuts, fruit or babybel cheeses.

    A weekly treat is a good idea - I had a Chinese takeaway once a week, which was chicken & vegetable stir fry with mushroom foo yung. Still low in carbs but yummy.

    Try food swaps too - when you fancy a plate of ribs and chips, have the ribs with a salad or carrot fries. Then for dessert you could have frozen yogurt with fruit.

    I wish you luck with your weight loss.

Children
No Data