Reducing fat intake

[Merlin5]

I'm 5' 11" (or maybe 5' 10.5" not sure) and for my height, 11 and a half stone is what I'm supposed to be.
Getting older though my metabolism has slowed down a bit. A few weeks ago I was about 12 st 7lb but now I'm 13st 3lb which shocked me. Granted, I've been munching through bags of toffee popcorn which I've now stopped. I remember the days when I was stick thin and couldn't put on weight for love nor money. It's only the stomach that has grown, the rest of me looks slim.

Lockdown hasn't helped as being at home all the time makes me snack more, particularly sweet stuff.
I'm going to try and give up bread for a while. I've bought a packet of Ryvita which is supposed to be healthy. I quite enjoy it actually. I had a few slices with mature cheddar, flora light and cherry tomatoes. Would you say cheddar is not good to have, or maybe it would be fine if I buy the reduced fat cheddar?

Anyone else here find they've put on some pounds and what are you doing in the kitchen to counter that, or are you eating what you like but exercising regularly?

 

[Merlin5]

Thanks guys. So yeah, it's really the bread and sugar I need to reduce. Sugar sits in the body and creates fat though right?

I eat chicken and mackerel a lot and I steam a lot of veg, so i'm good on that front. Had brussels, cabbage and carrots last night with 3 legs of roasted chicken and a baked potato.

Calories to not exceed about 2000 a day right? Kinda hard though isn't it working out exactly how many calories you're eating?

 

[Merlin5]

You need a weighing scale and you need to look up the calories per weight in what you're eating. It doesn't matter what type of food it is. It's still calories.

Do it for a bit and keep a note of how much of whatever is the right weight for a portion and it becomes less hassle over time. This has a tendency to push you towards easily weighable things. A whole chicken for example is annoying and will need guesstimation, chicken breast is far easier.

Unless you're drinking water you are drinking calories there also, milk, alcohol, fruit juice, sugar in tea/coffee, ditto sauces. It all contributes.

Then you need to not cheat and not be forgetful.

Last time I made an effort I kept a notebook of calories I ate and drank through the day.

Thanks, that's great advice. I've got accurate kitchen scales so yes, that's the best way isn't it, to weigh my portions and find out what the calories are meant to be for that amount.
About calories, so it really doesn't matter what type of food regarding putting on weight, whether it's the fattiest, or white pasta or most sugary food, as long as the calorie intake is around 2000 a day?
For example, if I ate 2000 calories worth of popcorn alone and nothing else for a day, I wouldn't put on weight?

 

[Merlin5]

Get something like myfitnesspal and track what you're eating to give you a rough idea of how many calories you're going through. After a few weeks you should have a rough idea of where you're going wrong and what you're doing right.

You could technically eat nothing but lard and sugar all day and still lose weight if you're still in a calorie deficit, ignoring all the other potential health problems obviously.

Yes, that's the thing, other health consequences like high blood pressure and cholesterol.

You are almost in the right range for healthy weight for your height so perhaps you aren't doing much that badly and just a few small changes will keep you trim, main thing that helped me and I am still a fattie by the way so not the sage of weightloss or anything but have dropped 5.5 st though from my highs over the past year or so cutting down on white bread and garbage (biccys etc) and staying in a calorific deficit.

That's my biggest weakness, cakes and biccies. I havent done any cake baking for a long time but have been eating chocolate bars and biscuits and popcorn too much.
It's only my stomach and waist that has increased, my stomach makes me look 4 months pregnant. Arms, face, legs much the same as normal.

Correct.

For the purposes of losing weight only it doesn't matter where the calories are from. Also I just remembered cooking oil or fats is another forgotten calorie source.

For health and variety you'll want to eat a wider range of things. Just work out the calories and stick it on the daily list.

Thanks. I use olive oil regularly, a few drops in the saucepan if I'm frying mincemeat for a bolognese or a few drops on bacofoil before putting chicken in to roast.

As above - pretty simple - Calorie Deficit. Eat less than you burn in a day, you will loose weight.

Obviously a varied diet helps more in overall health.

Track your food for a few weeks with any of the various free apps.

I'll do that, I'll download an app.

Carbs are your enemy. Remove all sugar and generally decrease carbs in favour of fat to get your insulin sensitivity - which is bound to be completely shot to bits - back to its usual level. You'll then not be as hungry as often as your blood sugar won't be bouncing around like mad. For extra points look in to IF and attempt to get your eating window down as small as possible, you can easily get it to under 6hrs by just skipping breakfast (tablespoon of cream in coffee is alright), then making sure to not have a late dinner or snack in to the evening.

What's IF?
Yes, one of my biggest things I need to change is eating late.. I get carried away doing something and putting the cooking off till much later. Need to get out of that habit.

Low fat foods just make you hungrier and you eat more, since fat was demonised obesity has rocketed.

Sounds like a lot.

I normally have two pieces, but every now and then I've had three because I'd frozen three pieces together. I never considered chicken as having anything negative but yes, I can see that as it's about calories, even chicken in moderation.

 

[Merlin5]

Just installed MyFitnessPal. Pretty good, so far it found every item I typed in and variation on packet sizes of that item, gives me the calories and adds them up. I've put in I want to lose 24 pounds and it gives me options from 0.5 to 2lbs a week. I've gone for 1lb a week and it says I can only eat 1,580 calories a day. Be interesting to see how that works out. I wanted to lose 2lbs a week and do it in about 2 and a half months, but I think it would be asking a lot to eat only 800 calories a day.

 

[Merlin5]

Just eat well and count the calories. People love to overcomplicate the whole loosing weight thing but it really is that simple. Exercise makes a great accompaniment to eating better but will do next to nothing with regards weight loss on it's own if you don't change your diet (unless you're an Olympic swimmer or Deadlifter).

Apparently, 24 minutes of cycling, or 16 minutes running or 58 minutes of cleaning can burn 160 calories. But yeah, it's not much really.

 

[Merlin5]

Sugar is the new demon

The reality is, everything is fine in moderation it's all about balance

Very true this, everything in moderation. I used to do that but have been too free recently with my diet so need to rein it in.

 

[Merlin5]

Thanks for the advice chaps. And I'll google IF for more info.

2000 calries a day is an AVERAGE.

It's fine if you are always active, EG work outside of manual employment, regularly participate in sports etc, doing a lot of walking like a postman etc, you probably could eat more than 2000.

Like most people if you work from home and sat on your arse all day you want to be eating a lot less than 2000.

Also I am the same height as you and up until about a year ago I was 11.5 stone and was for several years and its too low, I was literally eating nothing to stay at that weight, despite walking for an hour most days I literally wasnt prepared to live that way, I was misrable, I think 12/12.5 is perfect. Addmitedly I am a bit over that now bloody lockdown 2020 has been a bad year, but I am working on it again. If I can get back down to 12.5 Ill be happy.

Well 2000 maintains weight so yes, i need to eat less than 2000 to lose weight. Was a lot more active before the lockdown, particularly with the walking, and in the summer a lot of DIY. Right now, I'm home all the time, though I do go out for exercise.

The MyFitnessPal app asked me my activity level and what I wanted to achieve. I told the app I'm at home sitting down most of the time and want to lose 24 pounds. It set me 1580 calories a day, that would lose me 1lb a week. That's 6 months to get to 11.7 stone. But it seems more manageable if I consider that I'd lose a stone and be at 12.3 stone end of april. I'd be happy with that. The problem I have is that I don't get fat anywhere except my stomach. My arms and legs have no fat neither does my face or upper chest, but I have the paunch which I think looks worse than being a bit fat all over.

I calculated everything I ate today right down to the olive oil and a few cups of orange hi-juice. I didn't have breakfast anyway because I got up late. I had 3 ryvitas spread with Flora light, cheese and tomatoes for lunch. I've had dinner which was 5% lean mince bolognese with 124g of wholewheat spaghetti and some grated cheese on top, and less bolognese sauce than I usually have so was a bit dry. Probably could have had more sauce and less spaghetti. I did have a small crunchie and a small double decker (the multipack smaller sizes) this afternoon. My daily max allowed calories is 1580 calories and I've eaten 1,517. I'm still hungry, lol. I wanted to eat a banana and can't believe a single medium sized banana is over 100 calories. So I can't even eat a banana right now. Not sure what I can eat that won't exceed the 1580.

 

[Merlin5]

Its more about hormones than calories in my experience, up your insulin and your basically telling your body to increase its fat storage.

Supplements such as chromium and apple cider vinegar can help but the reality you just need lower GI foods or less carbs. Fats and protein do create an insulin response but it pales in comparison. Cut veg cheap oils such sunflower too, those used in flora light they are basically toxic - olive oil and avocado are great. Better yet actual butter.

You've said it yourself more meat and fat and less speghetti and you'd probably not be hungry. The sugary choc is basically shooting yourself in the foot. Chocologic from tesco is an accessible replacement if you must.

Weight loss isn't about starving yourself, be careful that you don't put yourself in starvation mode too much as it'll drop your metabolism and it'll be hard to get it back up again.

Thanks kayomani, great advice. The sugar is what I crave the most but I do recall staying away from it in the past and the desire for sweet stuff almost disappeared. Ok, next time I'll do more meat and less of the carbs, I didn't realise that my appetite would be more sated that way around. I've got avocados here, so will be having some tomorrow. I had 40 calories worth of olive oil in the saucepam to fry the minced beef, olive oil is all I use, except occassionally I use vegetable oil as I did a few days to fry some falafel balls.

I need to research about low GI foods. What I've eaten today was ok, I'm not starving but not as filled as I'd like. I just found out that a single cup of tea with some semi skimmed milk is about 13 to 15 calories. A black cup of Nescafe Espresso coffee is only about 2 calories. So I might have one of those now.

 

[Merlin5]

Come over to the dark side in Sports Arena and read some of the threads linked in the first post here https://www.overclockers.co.uk/forums/threads/the-2021-gym-rats-thread.18914692/

Have had a quick browse and I'll read it further. You look good though. Hercules!

I found white bread was making me a bit bloated around the stomach area, swapped to 50/50 stuff which wasn't so bad but now onto wholemeal and don't have that issue at all so far with wholemeal.

The only white bread I occasionally eat would be a bloomer, tiger bread or baguette but mostly I've been eating wholemeal and darker breads and also recently have been eating 50/50. I've got a multigrain loaf which I bought before I decided to diet. But it's 125 calories per slice which is a lot so I've not touched it yet. I might have a couple of slices tomorrow with scrambled eggs.

Eating fat doesn't make you out on weight. It's much better for you than sugars.

That was a media campaign funded by sugar producers back in the day and is still lingering in people's minds.

Dense, refined carbs like sugary drinks and snacks is the problem.

Since starting my diet on thursday I've done quite well. My daily target suggested by MyFitnessPal is 1,580 calories to lose 1lb per week. I've recorded every single item as accurately as I can. Thursday I ate 1,517 cal, yesterday 1,470. Today so far I had 40g porridge with 200g water, 50g semi skimmed milk, half a banana and 3 teaspoons (6 calories) of canderel. And each day I've had 3 ryvitas with some cheddar and cherry tomatoes. Drinking the occasional cup of black coffee as it has next to no calories. Drinking water only for now and cut out the orange hi-juice. I've got 883 calories left to use up today. I went and bought some apples, pears and celery. Celery really is good for something to munch on when I'm craving something to eat like a biscuit or chocolate bar.

Dieting is a bit tough, I'm always craving to eat certain things or more of what I am eating. But I'm going to try and stick with it. My BMI is apparently 25.8 on the NHS calculator and it recommends a healthy weight range 9st 6lb to 12 11lbs. So I'm not far off, should be able to get to 12st 11lb in about 4 or 5 weeks.

I weighed myself this morning before the porridge. Surprisingly instead of 13 stone 3 it gave me 13 stone 1lb which made me happy. I checked it twice. Then weighed myself after the porridge and it was 13 stone 2lb. Clearly that's not from losing the fat yet but it must be from staying away from popcorn, bread and other rubbish and reducing some bloating.

Question guys. I've got a tin of plum tomatoes which I love, and a half sized tin of no added sugar baked beans (which taste disgusting). The beans have 72 calories per 100g and 1.1g sugar, and the tomatoes have 25 calories but 4g sugars. I usually have either beans or plum tomatoes with scrambled eggs. Which one of those is better to have, the tomatoes with less calories or the beans with less sugar? Tomatoes seem the obvious choice with less calories, but what about the sugar, aren't there extra calories there?

 

[Merlin5]

Calories are calories.

That means any sugar is already included in the label calculation.

The only thing to be careful of is the * details of labels.

You need to make sure the value it gives you is for what you think you're eating.

For example peaches in syrup or juice. There's usually a * to say it's the drained weight so doesn't include the calories of the sugary liquid.

Or food which gives a per portion value (which is some arbitrary quantity) instead of per 100g and the * says there's 2/4/6 portions in the package.

Thanks, I didn't realise the calorie value on the label includes the sugar. So that looks like the plum tomatoes are better which is good because the reduced sugar beans are horrible.

Yeah, OP, unless you're having trouble with portion sizes or generally clueless about food (you're not) then you would do far better focusing on type of food (emphasise fat and protein), introducing IF, and then you simply won't be hungry enough to worry about counting calories.

Absolutely forget about tiny little figures like how much sugar is in your chopped tomatoes. If you're doing the other things, it's a drop in the ocean and a waste of your brain time.

Just to clear the calories thing up:

Carbs = 4kcal per gram
Protein = 4kcal per gram
Fat = 9kcal per gram

Carbs are on a scale, from complex to simple. Complex is porridge/wholegrain/non starchy veg, simple is sugar (natural or refined/man made). Complex carbs will release slowly and not cause a major insulin spike. Simple carbs in anything but a small amount will, which will cause a cycle which will absolutely make you hungry and snack. Don't worry about sugar in fruit and veg, the carbs will be balanced out by the fibre that (most) include so it's nothing like biscuits, soda or chocolate. The fibre argument is even true of fat, whereby you can balance out (to a degree)

Thanks for the advice Zefan, much appreciated and very helpful.

I didn't google details about IF yet, will do that. Yeah, that's my biggest desire while dieting, to reduce my appetite and not be as hungry. I was going to have one chicken leg tonight and a baked potato and a few brussel sprouts but the spud took me over my calorie limit. So I decided to not have the spud and it would be better to have 2 chicken legs for protein and was still able to boil a small amount (20g) of basmati rice and 8 brussel sprouts and be within my max daily calories with 12 calories left to 'spend'. Would you say that meal is good as far as maxing out protein and fat within my allowed calorie intake?

Regarding slow burning food, would you say the porridge I had today is a slow burner? And if I have 2 or 3 scrambled eggs with the plum tomatoes on toast tomorrow, another slow burner?

 

[Merlin5]

My calorie controlled meal tonight. I'm glad I love veg, particularly sprouts!

 

[Merlin5]

@Merlin5 - See how you get on with the app. I tried it and wasn't for me so instead i check labels and round up eg if something is 260, i will round up to 300. Then do this for all the parts of my meal then add on my phone memo app. This way i know i have a "buffer".

I aim for 100g protein, 20g sugar and go from there.

So my daily memo is just:

550, 60g P
Etc.

It is a bit more "casual" but works.

Thanks Sidewinder. I really like the app, it's amazing how it's so far found every item I've typed in. I've been recording the weight and calories of what I'm eating but haven't been keeping track of how much protein. So is 100g protein about the amount I'll need?

I don't know what's happening but I weighed myself again today before eating or drinkng anything and I'm currently 12st 13lb. How I've gone from 13st 3lb to 12st 13lb in 3 days I don't know.

 

[Merlin5]

Water loss overnight (and perhaps you've started drinking less in general) and less food in your gut.

Shouldn't drink less water to get weight down though, it's very fast but also unhealthy and is not fat or muscle weight loss. Forced sweating and otherwise dehydrating is commonly used in competitive sport to hit X weight for a weighing day though. After which they go and hydrate themselves properly...

Strange though as I've been purposely drinking more water.

Haven't eaten anything today yet, only had a cup of tea
and weighed myself again. This time it showed 13st 0lbs. Tested it a few times and it kept showing 13st. Then tested again and it was back to 12st 13lb. So now I'm wondering how accurate my scales are. Can you recommend me really precise scales to buy?

 

[Merlin5]

Don't do it.

Over-weighing yourself only causes you to overthink what you're doing. Just do it once a day at the same time for most consistency and remember only the long term weight changes matter.

Your weight will bounce up and down through the entire day and a super precise scale will simply wind you up.

Ah ok, will take your advice on that. Sounds like my scales are accurate enough then. But I'll be happy once I notice my stomach flattening out. I know this isn't the sports arena, but would you recommend I do daily sit ups to reduce stomach fat?

 

[Merlin5]

Exercise will reduce stomach fat HOWEVER you can't specify just stomach fat.

Your genetics decide how your body likes to store fat and it "inflates" your fat stores proportionally across your whole body.

To reduce belly fat you need to reduce your total fat level.

Ironically sit ups can make your belly look bigger because you are targeting your abdominal muscles so as they get stronger and bigger they'll make the fat stick out further you'll be stronger there but it's not what you wanted.

Smaller belly stick to weight loss maybe throw in cardio (see sport forum) for more weight loss, sit ups aren't cardio.

Ah interesting. I always thought crunches were a good way to target and reduce belly fat as well as strengthening abs.

But yeah, basically just continue as I am with the calorie diet. But I'll find out in the sports arena what exercise they'd recommend to go with the diet. Maybe running or brisk walking.

 

[Merlin5]

I aim for 100g protein, 20g sugar and go from there.

Sidewinder, regarding protein and aiming for 100g through the day, can you tell me if I should have altered the lunch I had? Here's what I had: a few slices of cucumber 4 cal, one tomato 12 cal, and here's the rest:

Altogether, my lunch was 564 calories. The drained tin of mackerel has the most protein, 20g protein. I know there's some protein in some of the other items, but would I have been better off having two tins of mackerel and cutting any of the other items out? The potatoes were just two pieces. I'm trying to be careful to keep calories down per meal so I have enough to 'spend' for a half decent dinner later and some fruit. Breakfast was one apple and a cup of tea, 86 cal.

 

[Merlin5]

Hey @Merlin5

My fault, I should have specified as i am putting on muscle so the amount of protein needed varies person to person and their goal.

IMO 80-100g is a great target plus protein is harder for the body to break down = you feel more full.

The meal looks great - do what works for you though! As long as you hit your cal target, then all ok.

Check out Jeremy Either (spelling) on YouTube - specifically his diet videos. Very useful!

Thanks Sidewinder, I'll have a watch of that video. I didn't realise protein is harder to break down, so now I know why it's important to eat more of it to stop me feeling hungry all the time. Thanks for that bit of info.

Well I found out today that someone mildly active like me apparently needs to consume 0.36g protein per one pound body weight. I'm 182 pounds and that's 65.5g protein. I worked out I'd eaten just under 61g so I got close!

I went about 160 calories past my target to about 1730. But I installed three other highly rated calorie counting apps and they all varied between 1600 and 2100 to lose a pound a week. So I don't really know what the correct amount should be, but I suspect going to 1730 should still be ok to lose that much.

 

[Merlin5]

If you have access to a Waitrose (and they have it in stock), I highly recommend Livlife bread.

https://www.waitrose.com/ecom/products/livlife-seriously-seeded-sliced-bread/869667-288713-288714

One of the lowest carb commercial breads out there, and it isn't ludicrously expensive.

Whilst a slice might have twice the calories of a Ryvita, the macros are way better and will be more satiating than said Ryvita slice.

Protein and fibre keep you feeling full, and Ryvita is 25% when you add those 2, whereas Livlife is 39%.

Thank you for that recommendation. I do have a Waitrose near me so shall go and pick a loaf up. Two slices seems to be about 17g protein and 8g fibre which is good. And about 167 calories which I guess is not too bad considering a lot of loaves have almost as much in one slice. Maybe I could have a LivLife sandwich two or three times a week.

 

[Merlin5]

If you have access to a Waitrose (and they have it in stock), I highly recommend Livlife bread.

https://www.waitrose.com/ecom/products/livlife-seriously-seeded-sliced-bread/869667-288713-288714

One of the lowest carb commercial breads out there, and it isn't ludicrously expensive.

Whilst a slice might have twice the calories of a Ryvita, the macros are way better and will be more satiating than said Ryvita slice.

Protein and fibre keep you feeling full, and Ryvita is 25% when you add those 2, whereas Livlife is 39%.

I bought a loaf of Livlife and had a sandwich with 50% reduced fat mature cheddar and a couple of cherry tomatoes. Tasted pretty good! Could easily have eaten more as the slices are very small. And I had a stick of celery. But half an hour later I can feel the effect, it has somewhat taken the edge off my appetite.

No problem!

Just remember, these things take time and the body has to adjust. People are shocked when I say i don't eat from 8pm until 1pm the next day.

I do get hungry but know it is better to wait and can see the changes in my body.

The only time I'm prepared to not eat from that early in the evening to that late the next day is If I have to fast for a blood test. Otherwise, no thanks, it's hard enough not feeling hungry with what I'm currently eating on this diet, and as I go to bed late there'd be too many hours of climbing the walls wanting snacks.