Losing weight the healthy way and on a budget

simmed

Fire_Fox wrote: »

Sorry but what you suggest flies in the face of any medical/ healthcare advice or sports science/ weight management research. It's not recommended to drop more than about 500 calories a day except under medical supervision and certainly not if you are burning more by exercising intensely.

It would be virtually impossible to get all the nutrients the body needs in that scenario - an average female needs ~2000 kcal a day, you are recommending dropping as low as 1000 and then eating 400 kcal of that as protein! How on earth can you get sufficient fat, carbs, vitamin and minerals to maintain health in 600 calories without living on pills? Someone attempting that would be dropping muscle and would be chronically dehydrated (3g water stored alongside 1g glycogen) so it would be risky to exercise intensely.

You're forgetting about this thing called "exercise".

custardy

simmed wrote: »

You're forgetting about this thing called "exercise".

If you were exercising,why would you be dropping 1K calories a day?

Womanly_Panther_2

See if you can borrow someone's Weightwatchers or Slimming World books. No need to pay £5 every week then going to the clubs.
Maybe your local library has some books on diet/exercise that you can borrow.
Also see if a friend can lend you an exercise video/DVD.

Sharon87

Fire_Fox wrote: »

Sorry but what you suggest flies in the face of any medical/ healthcare advice or sports science/ weight management research. It's not recommended to drop more than about 500 calories a day except under medical supervision and certainly not if you are burning more by exercising intensely.

It would be virtually impossible to get all the nutrients the body needs in that scenario - an average female needs ~2000 kcal a day, you are recommending dropping as low as 1000 and then eating 400 kcal of that as protein! How on earth can you get sufficient fat, carbs, vitamin and minerals to maintain health in 600 calories without living on pills? Someone attempting that would be dropping muscle and would be chronically dehydrated (3g water stored alongside 1g glycogen) so it would be risky to exercise intensely.



The type of joint issue and level of obesity is highly relevant as to what is and is not safe, if joints are healthy exercise actually strengthens them. There is a difference between something being beneficial for health and being good for weight management. Swimming and slow walking are fantastic starter exercises, but it's actually healthiest to do a wide range of different activities to work the muscles and stress the joints in different ways. The treadmill is actually gentler on the joints than roads or pavements because it is 'bouncy', few decent exercise professionals will have a previously sedentary person run on a treadmill, they would encourage walking on an incline and interval training.

I weren't sure if my achy joints were from injuring them or from working them too hard, so if I have weak ankles it's best to try and push through the pain I sometimes get? As long as I warm and up properly and cool down? I did think about an ankle support whilst at the gym, but not sure if my ankle would be too reliant on it, or whether it's best to use it to start off with. Any suggestions?

(Sorry for hijacking the thread! Was about to start my own anyway lol)

simmed

custardy wrote: »

If you were exercising,why would you be dropping 1K calories a day?

Calories out - calories in = ~1000

Theoretically the best way to lose weight is by doing lots and lots of exercise, so you can still eat what you want and get lots of nutrition. But that's completely unrealistic and infeasible.

custardy

Sharon87 wrote: »

I weren't sure if my achy joints were from injuring them or from working them too hard, so if I have weak ankles it's best to try and push through the pain I sometimes get? As long as I warm and up properly and cool down? I did think about an ankle support whilst at the gym, but not sure if my ankle would be too reliant on it, or whether it's best to use it to start off with. Any suggestions?

(Sorry for hijacking the thread! Was about to start my own anyway lol)

some exercises I do for my balance/ankle

get on the cable machine
like this one



set the cable about chest high
stand about 2 paces back
set a relatively light weight
stand on one foot and put the cable handle in the hand where the foot is off the ground
now pull the cable to your body and back out to the machine

The weight should be light enough that you aren't being pulled off balance

Once you get good at that. put a kettle bell in the other hand.
as you pull the cable out,press the kettlebell up

you can also do this exercise on a Bosu ball
flat side up works the leg more
The ball side works the ankle more

stick with this. its hard at first but in a few weeks you will see an improvement

You can also use the bosu ball on its own
stand it 'ball' side up and simply step on with one foot
hold your balance for a few seconds and step off.
as you step on,try and roll the foot heel to toe.
be careful coming off to plant your foot on the ground and not load the ankle too heavily


obviously there are tons of exercises but the two above have helped my dodgy ankle.
As im sure you know,make sure you wam up well though

I find a lot of the machines are tough on my ankle. rowers,bikes etc with toe straps can cause me issues
treadmills etc load it too much

I have found the (no idea what its called) mountain climber type cross trainer easier on my ankle
its the one like a cross trainer but with side bars that change the angle of the stride

custardy

simmed wrote: »

Calories out - calories in = ~1000

Theoretically the best way to lose weight is by doing lots and lots of exercise, so you can still eat what you want and get lots of nutrition. But that's completely unrealistic and infeasible.

I'm not really sure I fully agree
its really depends what it is you actually want
you are assuming people all want to eat junk
If you are eating a relatively healthy diet and exercising relatively hard,then you will usually still create a calorie deficit

simmed

custardy wrote: »

I'm not really sure I fully agree
its really depends what it is you actually want
you are assuming people all want to eat junk
If you are eating a relatively healthy diet and exercising relatively hard,then you will usually still create a calorie deficit

There is a famous saying: "you can't out-exercise a bad diet".

Technically it's incorrect. Technically you could stuff your face with 7000 calories a day and somehow burn 7001. But it's unrealistic.

pricetag

You can exercise daily and eat healthy foods.

margaretclare

My stepdaughter has recently lost a lot of weight via Slimming World - has won all sorts of awards with them - and she says she hasn't exercised at all, unless you count riding her big motorbike as exercise!

Obviously, people are, in general, less active than they were a few decades ago, but I'm not sure that an hour in the gym is going to make up for the day-in-day-out all-day-every-day general activity that used to happen.

I'd still like to know, from the OP, what she normally eats and maybe, if we knew that, we could make some suggestions.