5:2 diet

~Chameleon~

merlot123 wrote: »

Thank you, I've read so much on Internet it can get rather confusing.

Do you have tips on losing belly fab? I've reduced carbs quite a lot, do the treadmill, cross trainer and rowing machine for 20 mins each day set to fat burn mode level 8 (may not sound much, but I've only been going to the gym for 5 weeks after not excercising since leaving school over 25 years ago), I'm 136 pounds and 5 foot 5, body fat 29 percent. Not been trained on the weights, and besides you can't get on them for the young lads posing!

merlot

Belly flab is the worst to get rid of and is a sign of metabolic syndrome or pre-diabetes, or even type 2 diabetes. It's caused by stress, poor sleep and a diet high in sugar.

To begin to tackle it, you need to examine those areas first to find out why you're "an apple". Blood tests is first port of call. From there you can establish cause then set about changing lifestyle to get rid of it. It's not easy, but it's certainly possible



ETA: just re-read your post and you're not in a bad range right now, just need a little tweaking. Weights is deffo the way to go to get those last few pounds off. Shove the young lads out of the way and show 'em how it's meant to be done

~Chameleon~

Any wrote: »

Thank you.
So according to this 100 g of chicken is 159kcal.
http://ndb.nal.usda.gov/ndb/foods/show/835?fg=&format=&offset=&sort=

Not 150 per 200g as this recipe seems to suggest
http://www.lavenderandlovage.com/2013/02/52-diet-215-calorie-kebabs-cajun-chicken-kebab-and-spiced-yoghurt-dip-recipe.html

Good job I asked first before I planned it into my menu.. 75 cals difference per peson when you are allowed 500 for whole day is a big difference!!

I would certainly follow those guidelines before I trusted MFP or any other website

adouglasmhor

merlot123 wrote: »

Thank you, I've read so much on Internet it can get rather confusing.

Do you have tips on losing belly fab? I've reduced carbs quite a lot, do the treadmill, cross trainer and rowing machine for 20 mins each day set to fat burn mode level 8 (may not sound much, but I've only been going to the gym for 5 weeks after not excercising since leaving school over 25 years ago), I'm 136 pounds and 5 foot 5, body fat 29 percent. Not been trained on the weights, and besides you can't get on them for the young lads posing!

merlot

You can't really spot reduce fat (it comes of everywhere at more or less the same ratio it went on at) but you can help make your middle look smaller by really strengthening up the core muscles (back, front and sides not just the "abs") it was described to me as being like an inner corset. Planks, crunches, side crunches etc. Plus you will reduce your chance of injury if you have a switched on core.
http://www.mayoclinic.com/health/core-strength/SM00047
http://www.mayoclinic.com/health/core-strength/SM00047

~Chameleon~

adouglasmhor wrote: »

You can't really spot reduce fat (it comes of everywhere at more or less the same ratio it went on at) but you can help make your middle look smaller by really strengthening up the core muscles (back, front and sides not just the "abs") it was described to me as being like an inner corset. Planks, crunches, side crunches etc. Plus you will reduce your chance of injury if you have a switched on core.
http://www.mayoclinic.com/health/core-strength/SM00047
http://www.mayoclinic.com/health/core-strength/SM00047

Totally agree with Mr Douglas, but if you've only got belly fat (along with the inevitable internal visceral fat you can't see) then HIIT and weights will get rid of that. Forget sit-ups and crunches and any other "belly-busting" exercises they advertise.

If your local gym does a variety of classes then join them, or local bootcamps. Mix it up, don't just treadmill or x-train.

The weekly classes I do are: bootcamp x2, spinning x 6 (two are double classes), XFitness x 2, Body Balance x 2 (yoga/tai chi/pilates) and Body Pump x 2.

I also have access to Olympic bars & weights plus kettlebells at home to use whenever I need them.

adouglasmhor

I do a mix based on what classes are available nearby when GF is not on shift, but body pump, metafit ( short high intensity interval stuff), FTfit, Body Combat (kickboxercise cardio), CxWorx are the main ones we like. usually do between4 to 6 classes a week .

~Chameleon~

adouglasmhor wrote: »

I do a mix based on what classes are available nearby when GF is not on shift, but body pump, metafit ( short high intensity interval stuff), FTfit, Body Combat (kickboxercise cardio), CxWorx are the main ones we like. usually do between4 to 6 classes a week .

Good mix of classes

Estateprincess

Afternoon Lovely People :wave:

Well this week has been even more hectic than the previous ones. We usually fast on a Monday and Thursday but have only managed today this week. I was going to move our Monday fast to Tuesday but felt so emotionally tired Monday evening I couldn't face weighing out salad for Tuesday. Wednesday OH was driving all day and we were slightly worried that it wouldn't be safe to drive a lorry on next to no food so didn't manage a fast yesterday.

We had said we would leave it this week but I felt like I needed a day off from eating (I can't believe I typed that I LOVE food!!) so we have fasted today as we normally would on a Thursday and I'm feeling better for it

It feels so strange to enjoy a break from food.

I don't have high hopes for weight loss this week as we have binged quite a bit as we were both feeling drained from work and are what you may call comfort eaters. Back to it from today though.

I have been looking through my copy of the first Hairy Dieters' book for some inspiration so will do some batch cooking this weekend. I have also ordered the new book from them so am looking forward to that arriving.

Best Wishes to everyone else fasting today

~Chameleon~

Do you guys have a set meal protocol you use on fast days? And if so, what is it?

Estateprincess

~Chameleon~ wrote: »

Do you guys have a set meal protocol you use on fast days? And if so, what is it?

We do as I find it much easier to stick to, however I also don't want OH to get bored of what we eat so now we're a bit less busy at work I will be looking to make some changes and variations for him (I'm happy to eat the same thing over and over! I always have been - I'm a person that finds it easy to get 'stuck in my own ways')

At the moment we have a salad with some ham and dressing for lunch as with salad I can fill a plate for less than 100 calories.

For our evening meal we have some meat and lots of veg. The type of meat changes but at the moment is basic as I've been too busy to find/make low calorie tasty alternatives.

My plan from now on in is to batch cook on the weekend and freeze meals so I can cook then on our fast days without much thought going into them, I'm also trying to meal plan so our diet becomes more varied on non fast days too. I have become lazy with our meals and want to expand my variety of dishes. I have lots of receipe books so am going to try and aim for at least one new dish a week :cool:

I will look at making OH soups for lunch and then varying our evening meals. I read somwhere that keeping protein high and carbs low is good on fast days so will try to do that. I think there may some truth in it as we had some oven chips with our meals last week (and missed our lunches which is where the extra allowance came from) and our weight loss was less than the week before with no carbs on fast days.

Blimy thats a heck of a post! Sorry!

Any

~Chameleon~ wrote: »

Do you guys have a set meal protocol you use on fast days? And if so, what is it?

Yes, I also find it easier. I know something is coming and I don't then think about it too much.

I have late breakfast - as late as I can.
Then low calorie soup for lunch at a set time (I have set lunch breaks) and then we eat between 6.30pm and 7pm dinner with OH together, that is our normal routine even if it is not fast day.

OH just eats what I give him and when I tell him to eat it:D I try and make him eat slower at dinner when we sit together though, because one of his problems is that he eats too fast and there is little as it is, so otherwise eating dinner would take him less then 5 mins!!
Also it is good practice long term... I completely believe in what they say about slow eating.. you eat less!