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 I'm 30+ years old and obese

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TSKayziealnatz
post Feb 11 2025, 03:22 AM

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QUOTE(MAGAMan-X @ Feb 9 2025, 04:34 AM)
Reducing weight might not land you a job, it might make you look good though, and if looking good is what lands you that job, then good.

If you're committed, then the first thing you need to do is unlearn whatever you think you know about health and nutrition, and start afresh with an open mind. So here goes.

1) How does the human body become fat? (hint: again, it's NOT calories in calories out)
2) Why does the body become fat?
3) How do you get the body to use that fat?

Don't worry I'll answer you.
1) The body becomes fat because you gave it information that tells it to store fat. So how does the body does it? Through a hormone called insulin (there are other hormones involved as well but right now let's stick with dietary causes). So what you need to do, is give the body information that says "this is substrate, but don't trigger the insulin".

2) Carbohydrates trigger insulin release because your body can only have a narrow range of blood sugar at any given moment. If blood sugar spikes, it will trigger insulin, telling the cells to open up and soak up the glucose to prevent high blood sugar (conversely, a blood sugar drop will trigger cortisol, which tells the body to raise blood sugar). Chronically triggering high insulin levels will result in net energy storage, and over the course of years/decades, make you fat/sick. If you use what is called a Continuous Glucose Monitor, you will very quickly learn what types of food triggers insulin.

3) Many health "experts" will tell you glucose (or carbs) is the preferred choice of energy source. This is only partially true. Your body uses glucose because IT HAS TO to prevent your blood from becoming hyperglycemic. If you don't feed it carbs, it will learn how to use an alternative form of fuel, in the case of animals, fatty acids, ie. ketogenic metabolism. As long as you are eating carbs, your body will NEVER access the fat stores, because you will always be triggering insulin, which stops your cells from using stored fats for energy.

That said, not all cells are equal. Some cells WILL prefer one type of fuel over the other... The brain, for example, uses glucose for energy, and the heart uses fatty acid for energy. So how do you get glucose in your body if you don't consume carbs? There's a process called gluconeogenesis, which means creating new glucose. It basically reverses the process of creating fats from the excessive carb intake.

Hopefully you understand all that above, and when you start taking in nutrition advice, you can evaluate whether or not those "advice" makes sense.
*
Hi pal thanks for sharing this crucial informations. Will definitely heed them
kurangak
post Feb 11 2025, 04:40 AM

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QUOTE(Kayziealnatz @ Feb 4 2025, 08:57 PM)
Could anyone guide me how to get excellent BMI.

My height is 169cm, weighing 105kg...

How do I erase my big belly and waist.

Can I reduce my weight to 65kg while building lean muscle body within one year?
*
if u got time to exercise 8 hours a day, very possible
TSKayziealnatz
post Feb 11 2025, 06:15 AM

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QUOTE(kurangak @ Feb 11 2025, 05:40 AM)
if u got time to exercise 8 hours a day, very possible
*
Dead me, most I could do is 3 to 4 hours a day...
Within one year? Perhaps I shouldn't be too serous too soon
Roadwarrior1337
post Feb 11 2025, 06:31 AM

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I’m no fitness expert but I’d like to suggest
1) remove sugar, fried stuff and processed food from your diet. If it’s too hard, then allow yourself to indulge once or twise a week aka cheat day
2) try to target calory deficit diet. If u need to feel full or replace rice, add more vege
3) working out at your own pace. Noted u are 105kg so I may want to start slow. Do a lot more walking or brisk walking . Target to exercise daily do 3 to 5km. Once your weight drop then hit the gym or do some running as 105kg is not ideal for your knees

In summary, once you build the habit for 1,2,3, you will automatically make it your life habits.
TSKayziealnatz
post Feb 11 2025, 09:32 AM

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QUOTE(Roadwarrior1337 @ Feb 11 2025, 07:31 AM)
I’m no fitness expert but I’d like to suggest
1) remove sugar, fried stuff and processed food from your diet. If it’s too hard, then allow yourself to indulge once or twise a week aka cheat day
2) try to target calory deficit diet. If u need to feel full or replace rice, add more vege
3) working out at your own pace. Noted u are 105kg so I may want to start slow. Do a lot more walking or brisk walking . Target to exercise daily do 3 to 5km. Once your weight drop then hit the gym or do some running as 105kg is not ideal for your knees

In summary, once you build the habit for 1,2,3, you will automatically make it your life habits.
*
Okay, thank you. I will do my best!
watzisname
post Feb 11 2025, 11:01 AM

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QUOTE(Kayziealnatz @ Feb 4 2025, 08:57 PM)
Could anyone guide me how to get excellent BMI.

My height is 169cm, weighing 105kg...

How do I erase my big belly and waist.

Can I reduce my weight to 65kg while building lean muscle body within one year?
*
Im also in the same boat..

178cm 107kg

Been strength training and doing cardio.. belly and waist smaller but not much weight lost

Lets do our best together this year
TSKayziealnatz
post Feb 11 2025, 11:15 AM

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QUOTE(watzisname @ Feb 11 2025, 12:01 PM)
Im also in the same boat..

178cm 107kg

Been strength training and doing cardio.. belly and waist smaller but not much weight lost

Lets do our best together this year
*
Okay! Let's do our best, this year, is a year of revolution and changes!! Just like a snake that sheds off its skins, so we must do our best to lose weight
watzisname
post Feb 11 2025, 01:25 PM

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QUOTE(Kayziealnatz @ Feb 11 2025, 11:15 AM)
Okay! Let's do our best, this year, is a year of revolution and changes!! Just like a snake that sheds off its skins, so we must do our best to lose weight
*
Do share your diet and workout plan
vaksin
post Feb 11 2025, 01:45 PM

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QUOTE(Kayziealnatz @ Feb 11 2025, 11:15 AM)
Okay! Let's do our best, this year, is a year of revolution and changes!! Just like a snake that sheds off its skins, so we must do our best to lose weight
*
can join.. next week update progress...
me 92.3-94kg now.
cannot maintain at <93 kg for 2 weeks edi...
TSKayziealnatz
post Feb 11 2025, 02:34 PM

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QUOTE(watzisname @ Feb 11 2025, 02:25 PM)
Do share your diet and workout plan
*
Okay, I'll try to keep you posted
TSKayziealnatz
post Feb 11 2025, 02:35 PM

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QUOTE(vaksin @ Feb 11 2025, 02:45 PM)
can join.. next week update progress...
me 92.3-94kg now.
cannot maintain at <93 kg for 2 weeks edi...
*
Okay sure.. I'm 105 kg still, started to go jogging and work out during dawn just now
ceras
post Feb 11 2025, 02:39 PM

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1st step...cut off sugar....it will go a along way.... once you are used to it, you can progress to other steps. Don't have too many changes is one go... you can't maintain it.
TSKayziealnatz
post Feb 11 2025, 03:25 PM

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QUOTE(ceras @ Feb 11 2025, 03:39 PM)
1st step...cut off sugar....it will go a along way.... once you are used to it, you can progress to other steps. Don't have too many changes is one go... you can't maintain it.
*
Okay. When you said sugar, it's processed sugar rite
ceras
post Feb 12 2025, 11:03 AM

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QUOTE(Kayziealnatz @ Feb 11 2025, 03:25 PM)
Okay. When you said sugar, it's processed sugar rite
*
The biggest evil is processed sugar. This should go first before anything else. Other precursors to sugar like refined carbo should also be reduced significantly, otherwise, you will just be swapping one evil with another.
TSKayziealnatz
post Feb 12 2025, 11:38 AM

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QUOTE(ceras @ Feb 12 2025, 12:03 PM)
The biggest evil is processed sugar. This should go first before anything else.
*
Yes, I looked it up, that is the case. No more Pringles, Snickers and icecream Crunch T_T
adele123
post Feb 15 2025, 03:44 PM

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QUOTE(Kayziealnatz @ Feb 11 2025, 09:32 AM)
Okay, thank you.  I will do my best!
*
QUOTE(watzisname @ Feb 11 2025, 11:01 AM)
Im also in the same boat..

178cm 107kg

Been strength training and doing cardio.. belly and waist smaller but not much weight lost

Lets do our best together this year
*
I want to drop by and say, good luck. And stay consistent. I noticed there is still a lot of misinformation here, some say calories in and calories out does not matter (which is so bullshit). Just be very careful about the information. Also want to drop by and say you can not specifically reduce belly fat or fat at certain body part. It does not work no matter what you try.

Remember, the key thing is as simple as these few words... Eat less move more.

Eat less means calorie deficit, you burn/use more calories than you eat.

Move more does not mean doing cardio only or run 5 to 10km everyday. Something sustainable. Even just from in the past you walk 5k steps a day, to 6k steps a day is already more. Of course the more the better.

It's a mindset change as well.

Now some personal small tips.
1) find some vegetables that you like to eat. Most vegetables are low calorie. It does not matter that much. The key thing is you have to like it else you won't eat it. The nutritionist did tell me vegetable is "unlimited".

2) with fruits, you have to exert abit more control but watermelon is low calorie, so is strawberry. But strawberry mahal in malaysia. You do have control the servings per day. Last time the nutritionist told me 2 servings a day.

3) portion control. I have a mini weighing scale to weigh my snacks. I still eat but I portion control. If you can track calories it's better. If no, it's also ok. If the potato chips say 30g per serving, I will weight 30g to eat. Something like that.

4) Intermittent fasting works well for me. May not work well for everyone. The reason why IF works because you eat less, hence calorie deficit. If you do IF but binge non stop during the eating hours, it still won't result in fat loss. In my case I like IF, because it's easier. I just don't eat. If I eat 3 meals a day, my portion control becomes tougher because you can only consume so much calorie a day.

5) you cannot out-exercise a bad diet. Just does not work. You can Google this. How much calorie you can burn running 5km Vs eating a piece of chocolate. Exercise is good, and important but the main purpose of exercise is NOT fat loss.

Other notes... Do track your weigh consistently, ideally daily. On a daily basis, our weigh can fluctuate quite abit. For me 1% fluctuation daily is normal. It can go up and down either way. But as you monitor it daily you should see a downward trend.

Some influencer I recommend watching
1) Jordan Yeoh - IG
2) Keancheonglim - IG / Tiktok - his content is in mandarin / chinese but his video has English subs
3) Ben carpenter - IG (@bdccarpenter)
4) Eric Roberts - YouTube, Tiktok (ericrobertsfitness)

2 is fun to watch if you understand mandarin. 1 talks about both nutrition and weight training. Choose your content.

This post has been edited by adele123: Feb 15 2025, 03:45 PM
watzisname
post Feb 15 2025, 05:01 PM

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QUOTE(adele123 @ Feb 15 2025, 03:44 PM)
I want to drop by and say, good luck. And stay consistent. I noticed there is still a lot of misinformation here, some say calories in and calories out does not matter (which is so bullshit). Just be very careful about the information. Also want to drop by and say you can not specifically reduce belly fat or fat at certain body part. It does not work no matter what you try.

Remember, the key thing is as simple as these few words... Eat less move more.

Eat less means calorie deficit, you burn/use more calories than you eat.

Move more does not mean doing cardio only or run 5 to 10km everyday. Something sustainable. Even just from in the past you walk 5k steps a day, to 6k steps a day is already more. Of course the more the better.

It's a mindset change as well.

Now some personal small tips.
1) find some vegetables that you like to eat. Most vegetables are low calorie. It does not matter that much. The key thing is you have to like it else you won't eat it. The nutritionist did tell me vegetable is "unlimited".

2) with fruits, you have to exert abit more control but watermelon is low calorie, so is strawberry. But strawberry mahal in malaysia. You do have control the servings per day. Last time the nutritionist told me 2 servings a day.

3) portion control. I have a mini weighing scale to weigh my snacks. I still eat but I portion control. If you can track calories it's better. If no, it's also ok. If the potato chips say 30g per serving, I will weight 30g to eat. Something like that.

4) Intermittent fasting works well for me. May not work well for everyone. The reason why IF works because you eat less, hence calorie deficit. If you do IF but binge non stop during the eating hours, it still won't result in fat loss. In my case I like IF, because it's easier. I just don't eat. If I eat 3 meals a day, my portion control becomes tougher because you can only consume so much calorie a day.

5) you cannot out-exercise a bad diet. Just does not work. You can Google this. How much calorie you can burn running 5km Vs eating a piece of chocolate. Exercise is good, and important but the main purpose of exercise is NOT fat loss.

Other notes... Do track your weigh consistently, ideally daily. On a daily basis, our weigh can fluctuate quite abit. For me 1% fluctuation daily is normal. It can go up and down either way. But as you monitor it daily you should see a downward trend.

Some influencer I recommend watching
1) Jordan Yeoh - IG
2) Keancheonglim - IG / Tiktok - his content is in mandarin / chinese but his video has English subs
3) Ben carpenter - IG (@bdccarpenter)
4) Eric Roberts - YouTube, Tiktok (ericrobertsfitness)

2 is fun to watch if you understand mandarin. 1 talks about both nutrition and weight training. Choose your content.
*
Yup CICO should be the way... because whatever method u choose to lose weight , it should be for life.. so to cut out a whole food group just doesnt make sense

I used to think it terms of weeks or months of hard effort.. only to regain it. So rather think slow and steady now..

Slight calorie deficit, strength train 3x a week, cardio, 10k steps and protein protein protein


Limkeanchong is funny btw
adele123
post Feb 15 2025, 06:43 PM

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QUOTE(watzisname @ Feb 15 2025, 05:01 PM)
Yup  CICO should be the way... because whatever method u choose to lose weight , it should be for life.. so to cut out a whole food group just doesnt make sense

I used to think it terms of weeks or months of hard effort.. only to regain it. So rather think slow and steady now..

Slight calorie deficit, strength train 3x a week, cardio, 10k steps and protein protein protein
Limkeanchong is funny btw
*
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