The Weight Loss Thread v4

Lowyat.NET forums

Lowyat.NET Kopitiam Garage Sales

Lowyat.NET Rules and Regulations FAQ Help Search Members

Welcome Guest ( Log In | Register )

Lowyat.NET -> Health & Fitness

Bump Topic Add Reply RSS Feed

3 Pages < 1 2 3Bottom

Outline · [ Standard ] · Linear+

Health The Weight Loss Thread v4, New year, new you :)

views

sweet_pez	Mar 4 2021, 12:56 PM Return to original view \| Post #41
何を見ているの Staff 4,277 posts Joined: Jun 2007 From: 地獄だ	QUOTE(trumpkampung @ Mar 4 2021, 11:22 AM) thanks a lot for your advise... i will try to follow it will this be ok breakfast: 2 eggs + oats lunch: skip dinner: 2 x eggs + 2 slices bread? cut off coffee completely and only take water. will this help? say for 2 weeks? Breakfast is good that way but you'll get bored after 1 week, trust me! When you're bored you tend to have relapse. So remember to have a good mix of different stuffs for brekkie. In fact, if you can make them, just simple scrambled eggs or sunny side up eggs + a slice of bread, or eggs and then a bowl of muesli with some milk. Play around with combination/ different things. Don't restrict yourself too much Oh my, don't skip lunch. Like Doremon said, might as well skip breakfast. Skipping breakfast you can read up more on IF = Intermittent Fasting. You can opt to start with 12 hours fast, then progressively to 14, and finally 16 hours fasting. With IF, your window of eating shrinks. And you'll also start to eat less due to the long hours of fasting (making you less hungry even during lunch hour). So if you can try IF, it's great. Comes with health benefits too. https://www.hopkinsmedicine.org/health/well...ow-does-it-work https://www.webmd.com/diet/a-z/intermittent-fasting Dinner --> makan. It's okay to eat. Don't start feeling guilty when you have your meals. Dinner maybe can look for mixed rice stalls? Order half portion of rice, stack on vege and some protein. That'll be a good dinner. If no mixed rice and only bread.......... then i guess occasionally make yourself a sandwich. Eggs + bread + lots of vege, or a side salad (with minimal dressing). Coffee You don't need to cut it off completely! I love my coffee. It's awesome with sugar but i changed it to ala americano style - just coffee without sugar and milk/creamer. It's a bit hard at first but after a while, i'm fine with it. Still take my fav kind of kopitiam coffee/ 3-in-1 and frappes occasionally where's the enjoyment when your favourites are taken away hahaha
Card PM	Report Top Like Quote Reply

sweet_pez	Mar 25 2021, 11:03 AM Return to original view \| IPv6 \| Post #42
何を見ているの Staff 4,277 posts Joined: Jun 2007 From: 地獄だ	QUOTE(PCLover2010 @ Mar 18 2021, 03:40 PM) I want to ask in this thread since it is still related to weight loss. I know my body weight hasn't change much for past 2 years, maintaining between 58-60kg most of the time. My exercise pattern is not regular nowadays even during MCO (and what-nots) since 2020. I still got do weight training (more often than cardio), say even in 1 week, may have at least 2 times of weight training of 10 minutes (non-stop), cardio is depends on my mood (lack motivation now). I have a digital weighing scale, weighing my own body weight without any cloths (in bathroom, locked) seems to show rather constant numbers between 58-60. Overall, I still got body fat, mainly in tummy area. My question is, should I go and get a body analysis digital scale like this one or similar kind of product that is priced not more than RM100 (with free shipping would be good for the pocket) as I want to know (roughly) how much fat body I have as the normal weighing machine or digital weighing scale is just showing the weight in kilograms. My objective is to lose more body fat, probably can bring down to 10% or less with just home exercise and able to track my body fat (roughly got some numbers is better than none!). I don't have a gym membership and no intention to apply for a gym membership and go to gym to exercise as I know can lose weight with the correct food diet (no junks, no/less carbs, no/less sugar, more healthy fat and protein, plenty of water blah blah blah) But not seeing the weight moving much giving me doubts on my exercising habits. So any advice from LYN guys and gals? I guess if you want progress, something in your current workout routine/ diet must change. Example, you mentioned weight training of 10min or so x 2 times in a week. That's not really sufficient ya in my opinion - then again, it depends on what sort of workout you're doing. But in any case, weight loss usually go for HIIT if you can. Just find in Youtube "HIIT workout" --> high intensity interval training. Other workouts you can try is Tabata training. Sure, if you feel you really want a weighing scale then by all means go for 1 within your budget. AFAIK though, the more accurate ones are like Tanita weighing scale; not so sure about the rest. Of course, people sign up for gym membership for various reasons. Home workout is just as good, no qualm about that. But imo, knowing and doing is 2 different thing. People who knows may not have the discipline and motivation, so they fall into a vicious cycle, for example: resolution/wanting to lose -> workout often + diet -> sees progress -> continue -> progress slowed down/ hit plateau -> motivation drops -> started to binge eat -> cut down workout -> went back to original weight So if you're someone who is similar like the above, then you'll have to find ways to overcome that lack of discipline/ plateau.
Card PM	Report Top Like Quote Reply

sweet_pez	Mar 29 2021, 10:41 AM Return to original view \| Post #43
何を見ているの Staff 4,277 posts Joined: Jun 2007 From: 地獄だ	QUOTE(DPZ @ Mar 25 2021, 05:21 PM) » Click to show Spoiler - click again to hide... « Hi all, Nice to see everyone is working hard to battle the bulge! Would love to share my weight loss journey:- Initial Weight:- 154 kg Height:- 194 cm Current Weight:- 138 kg Target weight:- 110 KG Time lapsed:- 3 months Target full duration:- 9 months Work out and diet routine are as follow:- 1st month:- - Exercise basic training 3 times a week at least 30 min a session (basic include squats, sit up, forward lunge, bicycle kick etc.) - Slightly reduce food in take but eating the same kind of food I had previously (no reduced carb etc.) 2nd month:- - Exercise 3 times a week split into 3 different session, Basic Training- 45 minutes Strength Training- 45 minutes Walking - 6 KM around 90 minutes Additionally, I opted to walk during office lunch hours for 25 minutes leisurely as well. - Food intake track using myfitnesspal app. Calories intake reduced by 750 calories a day, reduced carb, sugar and salt intake (cut rice to 2 times a week, 1-2 sugary drink only per week etc.) 3rd month:- - Exercise 4 times a week split into 4 different session, Basic Training Core- 1 hour Strength Training Arm- 1 hour Gym training mix cardio/strength (arm and leg this time):- 1 hour Walking - 7 KM around 100+ minutes Additionally, I opted to walk during office lunch hours for 25 minutes leisurely as well. - Food intake track using myfitnesspal app. Calories intake reduced by 1000 calories a day, reduced carb, sugar and salt intake (cut rice to 2 times a week, 1-2 sugary drink only per week etc.) All in all my weight loss per week now has remained stable at around 1.5kg-2kg per week. This of course will drop over time so to keep with momentum need to increase the exercise duration or intensity. Also to note diet is the key in losing weight however to reduce fat strength training is the way to go. Best to mix the exercise at least 60% strength and 40% cardio for guys. Gals around 70% cardio 30% strength. Total exercise time should try to hit around 240 minute-300 minutes per week. Gradually increase the intensity as you keep up with the exercise duration. You can reduce your exercise time to around 150-180 minutes per week if you are just looking to maintain. In terms of calories intake, once reach your target weight, should check what is your basal metabolic rate online and use that as a yard stick and see how much calories you can eat per day without gaining weight. probably try to increase 100-200 calories of food per week and see if you start to gain weight and adjust from there. I am only 1/3 of my journey and still going strong. It helps if you have a partner who you can compete or monitor against. As for me, my fiance is in the journey with me. Of course we are off different weight and target so we compete based on % and remind each other on our food in take. Doing all the above, you can still have some sweets, chocolate, and whatever you want. Just be mindful of the portion and try to stick to your allowed calories even on your cheat days! Sorry for being long winded just wanted to share a bit of my experience. Still a long way to go! Will update end of april of my results. Cheers. This is awesome, thanks for sharing! Keep it up
Card PM	Report Top Like Quote Reply

sweet_pez	Jun 29 2021, 06:00 PM Return to original view \| Post #44
何を見ているの Staff 4,277 posts Joined: Jun 2007 From: 地獄だ	QUOTE(KeonG118 @ Jun 18 2021, 12:20 PM) I saw my friend posted in FB that he did fasting for 72 hours.. i wonder if this will harm our body? Purpose of this is...? QUOTE(ahwang12321 @ Jun 20 2021, 08:56 PM) Im not really looking to be muscular just thinner But yes i do heard lifting actually helps losing weight too any dumbell brand to recommend? I do have 1 last time but lost it when i move house Now i only have 1 and its light..i think 5kg not gonna do a thing i guess I also bought the push up equipment but demn..turns out to be plastic Dumbbell - you can consider Decathlon. I think there's free shipping nationwide. Personally think the brand doesn't matter. QUOTE(patrickthissen @ Jun 29 2021, 01:05 PM) Just asking how you guys monitor body fat percentage? Is the smart scale like xiaomi one reliable? Last time I tried in my bro house, it shows my body fat % below 20% (vs lab blood test Inbody 26%) I got big fat belly as a skinny guy, got muscle on my leg. (Is it this cause my body fat looks low when on smart scale?) Yes smart scale - the higher end ones will be Tanita which is also commonly used by commercial gyms. They cost more. Scales like Xiao Mi should be okay to use. You can do 2 readings on smart scale - body fat % reflects the fats around your body and then there's the visceral fat which is of equal, if not higher concern. These are fats inside your body such as the abdomen area, organs etc that potentially causes heart disease etc. Check out how to read the Body Fat % on scale: https://www.tanita.com/en/understanding-your-measurements/ patrickthissen liked this post
Card PM	Report Top Like Quote Reply

sweet_pez	Jun 30 2021, 10:57 AM Return to original view \| Post #45
何を見ているの Staff 4,277 posts Joined: Jun 2007 From: 地獄だ	QUOTE(miyakochan89 @ Jun 30 2021, 10:28 AM) I am using Aukey smart scale. I have been working out at least 4 days a week for the last two months. Recently I feel that i can sustain longer and I can start jogging a little more as well (in the past i could only manage to walk). My legs muscles are getting stronger which help to elevate my knee pains. Even though I control my calories, and use MyFitnessPal to track. Whenever I weigh myself i still see the KG not losing, in fact it's increasing a little like 0.5Gram or so. And the the muscles, body fats mass don't seem to have any changes? What am I doing wrong? Possibility of hitting plateau? Maybe you'll want to consider shaking your workout routine and food a little. Meaning to do something different and try to break out of it. I believe plus minus 500gm to 1kg could be due to water weight sometimes. Changing routine is like incorporating something new/ different to it. For example, since you have knee pain, maybe you can introduce some functional training like push ups, planking (start with small target of 15sec, 30sec, then 40sec, etc), crunches etc apart from running.
Card PM	Report Top Like Quote Reply

sweet_pez	Jun 30 2021, 10:13 PM Return to original view \| IPv6 \| Post #46
何を見ているの Staff 4,277 posts Joined: Jun 2007 From: 地獄だ	QUOTE(miyakochan89 @ Jun 30 2021, 11:32 AM) But it didn't change even after i started working out? As in like I didn't even experience weight loss in the first place. Granted I feel better and more stamina, but I still wanna lose the weight. And I do different cardio workout following YouTube. Why ah? What about your food intake? Water, stress level and sleep plays a part too.
Card PM	Report Top Like Quote Reply

sweet_pez	Jul 6 2021, 10:42 AM Return to original view \| IPv6 \| Post #47
何を見ているの Staff 4,277 posts Joined: Jun 2007 From: 地獄だ	QUOTE(miyakochan89 @ Jun 30 2021, 10:37 PM) I drink a lot of water. Food I eat 1200 calories. Though I don’t really know how much calories the food has, just gauge and try not to eat too much. Avoiding sugar. Sleep just 5 - 6 hours a day. Stress just sometimes, during work hours. I do meditate every day. I guess you probably can try changing your workout routine to see if there's any progress from there. Probably try getting more sleep as well ie. 7-8 hours a day if possible.
Card PM	Report Top Like Quote Reply

sweet_pez	Jul 30 2021, 01:31 PM Return to original view \| Post #48
何を見ているの Staff 4,277 posts Joined: Jun 2007 From: 地獄だ	QUOTE(chailim @ Jul 25 2021, 07:15 PM) I was trying to find the motivation to exercise hope I can be more like u haha. Will try to look up on YT for cardio videos. Wow, good to hear that your knee pain is gone! Congrats!! Thanks for the suggestions. Really appreciate it! Its easy to drop out of the motivation once the variable in your life changed. It's OK to take a rest and sit back for a while then reignite it when you're ready. Start off with small effort like walking/ brisk walking at the park/ around yr house taman. Up your intensity level when you feel it's time to bring it to next level. QUOTE(chailim @ Jul 25 2021, 07:17 PM) Btw, I have one ques totally unrelated to fitness, sorry. I'm having problem with Lowyat. My comments on other forums were not visible (or maybe deleted) right after I posted it. Is it because I am still under probation? Is that the reason? I don't see any of your comment/ reply had been removed from view. No postings are removed unless due to violation of rules. If you still have concern or encounter issues, you can PM me.
Card PM	Report Top Like Quote Reply

sweet_pez	Jan 27 2022, 04:34 PM Return to original view \| Post #49
何を見ているの Staff 4,277 posts Joined: Jun 2007 From: 地獄だ	QUOTE(Sahixo @ Jan 23 2022, 11:21 AM) What is 16:8 16 hours of fasting, 8 hours window to eat. https://www.healthline.com/nutrition/16-8-i...mittent-fasting
Card PM	Report Top Like Quote Reply

sweet_pez	Jan 30 2022, 03:24 PM Return to original view \| IPv6 \| Post #50
何を見ているの Staff 4,277 posts Joined: Jun 2007 From: 地獄だ	QUOTE(miyakochan89 @ Jan 27 2022, 07:31 PM) Feels like it's just limiting calories intake. If you overeat during that 8 hours, it will also lead to weight gain. Yes and no. It entirely depends on what you're trying to achieve by starting this. IF is only a mean that can facilitate or support weight loss. Some people do it for health reasons. It has to be complemented with a reasonable diet/ food intake. If you overeat, regardless of whatever method you try, it wont help so this is point, imo, is invalid for people who wants to lose body fat yet refused to take care of food intake. Read up more about IF https://www.healthline.com/nutrition/10-hea...TOC_TITLE_HDR_2 doremon liked this post
Card PM	Report Top Like Quote Reply

sweet_pez	Jun 30 2022, 09:46 AM Return to original view \| Post #51
何を見ているの Staff 4,277 posts Joined: Jun 2007 From: 地獄だ	QUOTE(R231_SL65_AMG @ Jun 27 2022, 05:47 PM) » Click to show Spoiler - click again to hide... « It's been quite the rollercoaster this month. We moved to a different condo and that's somewhat messed up our routines. Also had several trips, filming and jobs to do that derailed things a bit. Now that we have some idea on what's happening and gotten into routine. The gym at the condo we moved to isn't very conducive and it has a limit of just 2 persons and only 60 minutes max, made it a bit difficult however we were in luck, we managed to take over a gym membership of an expatriate couple that was leaving the country. Needless to say we didn't go to gym for 2 weeks but we kept to walking. Unfortunately the condo we moved to is quite a bit smaller than our previous one, only 540sqft and a studio. Alas it was the only thing we could find on such short notice and on a month to month contract. It's also meant our dietary goals had to take a back seat and relied on eating out mostly. Well enough of that. Let's get on with it. Weights :- Me : Gained 2kg, then managed to work it off to be 101.3kg GF : She gained 3kg, then managed to drop to 102.3kg YES!!!!!!!!! I'm back in the lead. Now my most immediate goal is on the morning of the 4th of July I want to be below 100kg. Blood pressure :- Me : 120/75 HR 62 GF : 122/80 HR 60 The good news for me is my cardiologist reduced the dosage of 2 of the 3 meds I take to control hypertension and said I might even be able to stop taking the 2 all together in 2 months time. Blood sugar :- Blood sugar :- Me (No exercise since last meal) After 8 hour fast : 5.2 After 12 hour fast : 5.4 After 16 hour fast : 5.4 16 hour fast and 2 hours after a keto friendly meal : 5.7 16 hour fast, 2 hours after a keto friendly meal and 2 hours after a ripe medium sized Dole banana : 5.9 She (No exercise since last meal) After 8 hour fast : 5.7 After 12 hour fast : 5.7 After 16 hour fast : 5.8 16 hour fast and 2 hours after a keto friendly meal : 6.3 16 hour fast, 2 hours after a keto friendly meal and 2 hours after a ripe medium sized Dole banana : 7.8 Plans for the month :- -18:6 IF. 12pm-6pm 2 meals per day. 1250kcal per day. -Walk from Dataran Maybank to Bangsar Shopping Centre in a fasted state 5 times per week. -Gym Monday, Tuesday, Thursday, Friday and Saturday. -Diet :- Monday : Carnivore. Tuesday : Carnivore. Wednesday : Keto. Thursday : Keto. Friday : Keto. Saturday : Low carb. Sunday : Low carb. Couple goals!! That's just awesome to keep track of each other's progress and continue to motivate one another. Keep it up! R231_SL65_AMG liked this post
Card PM	Report Top Like Quote Reply

sweet_pez	Sep 1 2022, 02:11 PM Return to original view \| Post #52
何を見ているの Staff 4,277 posts Joined: Jun 2007 From: 地獄だ	QUOTE(R231_SL65_AMG @ Aug 29 2022, 05:04 PM) » Click to show Spoiler - click again to hide... « Another month has gone by. My time in Malaysia will come to an end in September as we move on to our next filming location. August has mostly been mostly relaxed as we nurse my gf's shoulders. Still can't lift her arms up vertically but been sending her for physio and some sports injury massages. We resumed gym this morning and resumed our dieting last week. Much of August we decided not to follow our diets all that strictly as wanted her to have a 25% carbs, 25% fat and 50% protein matrix to aid in recovery. I followed it too to see whether weight comes piling back on. Carbs mainly came from complex carbs or whole grains, rice and refined carbs in very limited amounts. We did however continue with our morning walks every day and did some HIIT on stationary bike. We now also have another couple join us in our weight loss. A Swedish guy in his late 40s and his PRC gf in her early 30s. He is 1.78m and 145kg while she is 1.56m and 77kg. Weight :- Me :- 97.5kg up from 95.4kg She : 103.2kg Blood pressure :- Me : 115/65/HR59 She : 122/78/HR70 I've gone on a reduced dosage for Exforge HCT and no longer need to take Nebilet, been this way for the last 2 weeks. My cardiologist recommendation, however he did tell me monitor my BP twice per day for the next 2 weeks to make sure. Blood sugar :- Me (No exercise since last meal) After 8 hour fast : 4.6 After 12 hour fast : 5.0 After 16 hour fast : 5.0 16 hour fast and 2 hours after a keto friendly meal : 5.2 16 hour fast, 2 hours after a keto friendly meal and 2 hours after a ripe medium sized Dole banana : 5.4 She (No exercise since last meal) After 8 hour fast : 5.8 After 12 hour fast : 5.9 After 16 hour fast : 6.2 16 hour fast and 2 hours after a keto friendly meal : 6.4 16 hour fast, 2 hours after a keto friendly meal and 2 hours after a ripe medium sized Dole banana : 8.2 What's next for us? The diet 16:8 IF. Monday : Carnivore and Carnivore. Tuesday : Carnivore and Keto. Wednesday : Keto and low carb. Thursday : Carnivore and keto. Friday : Keto and low carb. Saturday : Low carb and Low carb. Sunday : Low carb and keto. Exercises :- Mon-Sat :- AM = Brisk walk 4-6km. Me :- Mon PM : HIIT stationary bike. Tue PM : DB full body light workout. Wed PM : Squats, Bench press, deadlifts and pull ups. Thurs PM : Rest. Fri PM : HIIT stationary bike. Sat & Sun PM = Rest. GF :- Mon PM : Stationary bike HIIT. Tue PM : Legs only. Wed PM : Stairmaster. Thur PM : Rest. Fri PM : Stationary bike HIIT. Sat & Sun : Rest as she has physio on Saturday. Her objective : She would like to be below 100kg. My objective : Hoping to reach 95kg and don't need to revert to old doses of meds for my hypertension. Suggest you create a Journal or thread to track your progress/ workout here: https://forum.lowyat.net/MemberWorkoutJournals This thread would be more for sharing/ Q&A on more general H&F related topics. R231_SL65_AMG liked this post
Card PM	Report Top Like Quote Reply

« Next Oldest · Health & Fitness · Next Newest »

3 Pages < 1 2 3Top

Add Reply Options

Change to:

0.0804sec

0.32

7 queries

GZIP Disabled
Time is now: 28th November 2025 - 04:24 AM

All Rights Reserved © 2002- 2025 Vijandren Ramadass (~unite against racism~)

Removal Request

Powered by Invision Power Board © 2025 IPS, Inc.