What can I eat to reduce bodyfat...

SMed said:
Where do you get this idea that exercise causes hypoglycaemia? In general, the only ones going hypoglycaemic are diabetics on insulin or glucose-lowering drugs that cause hypoglycaemia (some drugs do this, but not all). A normal healthy body (even overweight ones) has pretty good mechanism to prevent hypoglycaemia, even when glycogen stores are completely depleted. And it's very difficult to fully deplete glycogen stores, your average untrained overweight person is not going to do it, even regularly training gym goers wouldn't really.

I don't know where you're getting all this information, but your posts suffer from a seriously flawed lack of understanding and context. You've gotten a little bit of information somewhere and now think you're way ahead of the curve because you know more than a fat person that doesn't know how to lose weight. And you think that enthusiastic gym goers that are good at setting and achieving goals are being duped by the fitness and diet industry; I can tell you now, knowledgeable people that are achieving their goals don't tend to buy into the fitness and diet industry anyway as we know it's mostly BS anyway.
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My mentioning of hyperglycaemia was in direct response to the mentioning of "bonk" training. Which is pretty much what it is.

The rest of it, whatever works for you man. I'm just stating what's true. Light exercise is just as good as heavy exercise for losing weight.

Timewise it makes little difference, ideally you integrate it into your lifestyle, so actually increases leisure time. it's easier and doesn't bring the risk of unhappiness through feelings of denial of pleasure (due to not being able to satiate your appetite) and guilt (all that work I've put in and now I've gone and drunk 6 pints and I ate a pizza).

You want to spend your spare time hitting "goals" down the gym, go for it. It's as valid as any other pastime. I just dont think it's a healthy pastime for someone who's on a diet and / or overweight. It's certainly not the requirement some think it is. But then again, neither's boozing or many other things for that matter, which I do quite regularly. Whatever floats your boat.

Freefaller said:
It's down to self control ultimately. Irrespective of what exercise you do. If you do high intensity you'll burn more calories than a lower intensity sport, over the same time period. If you eat more than you use you'll gain weight, and vice versa. Our bodies are optimally designed for high intensity and high bouts of power and exercise, rather than long bouts of cardio centric exercises. It's in our genetic makeup and it's clear to see in our biology.

What can you eat to lose weight? Just eat less, eat better, do some exercise.
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Of course you'll burn more calories. You'll also train your body to require more calories and store more calories unless you burn those extra calories off.
 
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SMed said:
Goofy hat made me sceptical initially. The few vids I've occasionally seen is just him often making a fool of himself doing funky weird exercises. I think he's also not sold on squats which rings alarm bells to me.

I just can't for the life of me take him seriously. I'm sure he does give some generally decent advice, maybe even most of the time. When I first watched him, I thought it was someone taking the ****.
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Don't get me wrong he's not perfect, who is? But he certainly is not an idiot.

So what if he messes about a bit?
 
Less saturated fat, less refined sugar, more complex carbs.

In general no more calorific intake than expended (or less if weight loss is desired). My advice (mocked) is not to feel the temptation to try to burn off calories through heavy exercise as this can lead to a vicious circle of overeating. (the hand and glove of the gym/diet industries)

It's not hard is it? ;)

Me? I like bananas :cool: and nuts. Beer, bananas and nuts. And fish. And steak. And legumes and roots. And asparagus. I really like asparagus. And roast potatoes. Chips. Curry. Pizza. Not a lot I don't eat to be honest :D Though I draw the line at jellyfish. I ate one once, tasted like bathroom sealant.

Chicken, fish, wholegrains, fruits, legumes (peas, beans etc) and simple dairy like eggs and yoghurt is probably more helpful.
 
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inogen said:
Of course you'll burn more calories. You'll also train your body to require more calories and store more calories unless you burn those extra calories off.
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Only if you want to eat more to gain some muscle, if not, you will just lose bodyweight. Also I'd argue that some high intensity exercises and hitting the lactate point will accelerate fat loss too.

Sure, if you want to maintain what you want, eat more, but if you just want to lose weight (the OP isn't super clear on his goals) then it's a fair way to go.

Personally, I'd always rather keep lean mass, and drop fat and improve fitness - but whilst I don't consider myself an "athelete" per se, but certainly ahead of most in general (other than in the SA of course!).
 
inogen said:
Less saturated fat, less refined sugar, more complex carbs.

In general no more calorific intake than expended (or less if weight loss is desired). My advice (mocked) is not to feel the temptation to try to burn off calories through heavy exercise as this can lead to a vicious circle of overeating. (the hand and glove of the gym/diet industries)


.
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No it doesn't. Only if you eat more :/ If you don't over eat you will accelerate your weightloss.

And what's wrong with hitting the gym if you're striving to enhance your performance and improve yourself?

Most people would rather be fitter, carry more muscle than fat, and be strong and flexible - than fat, overweight, high levels of visceral and subcutaneous fat, low levels of energy etc...

However, of course everyone is different. However, CV fitness is still critical to me, even if you're not interested in the rest, and even if you eat a good diet with lots of fats and protein and good low GI carbs and no refined processed carbs, you'll have low levels of fat, and generally be healthy inside, but no cardio fitness is like only doing half the job.
 
inogen said:
My mentioning of hyperglycaemia was in direct response to the mentioning of "bonk" training. Which is pretty much what it is.
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So many wrongs. 1) it's hypoglycaemia, but that's just a simple error, and I feel like a dick for even pointing it out but it's more of a clarification than anything else.
2) it wasn't a direct response to the 'bonk' post, as you were already trying to describe it previously. This is you attempting to, what looks like, describe hypoglycaemia:
inogen said:
your body resorts to more immediate sources of energy such as blood sugar. After which your body will expect you to replace this blood sugar, otherwise at best you'll get grumpy, at worst you'll be giving yourself internal organ damage.
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The 'bonk' post was in direct response to you trying to describe hypoglycaemia.
3) Even hitting the 'bonk/wall' or whatever, is not hypoglycaemia, it's simply running out of glycogen. Hypoglycaemia has a somewhat liberal definition. Exercise in normal people will not cause hypoglycaemia and the resultant symptoms of hypoglycaemia.

The rest of it, whatever works for you man. I'm just stating what's true. Light exercise is just as good as heavy exercise for losing weight.
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Part of your problem is you don't even know what you don't know. You need to define some terms first before making statements.

Timewise it makes little difference, ideally you integrate it into your lifestyle, so actually increases leisure time. it's easier and doesn't bring the risk of unhappiness through feelings of denial of pleasure (due to not being able to satiate your appetite) and guilt (all that work I've put in and now I've gone and drunk 6 pints and I ate a pizza).
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I'm not really sure what your experience has been with training, but for those that enjoy it, you're describing a very alien scenario. You're not putting things into context and have a very narrow concept of exercise and healthy eating/living.

Time can be an important factor. Slow steady state cardio, HIIT cardio, and resistance training can all have their place in a balanced healthy lifestyle. They all have their pros and cons too. SSSC takes a long time to burn an appreciable amount of calories, and excess exclusively SSSC training will lead to low muscle mass (just look at marathon runners). HIIT is shorter, very intesnse, but frees up time to do other stuff. Even if SSSC burns more fat, HIIT improves speed, power and explosiveness. One only needs to look at sprinters to see they don't have a fat problem. But doing these things exclusively can still lead to low muscle mass, so it's a good idea to add in good resistance training. 5kg dumbbells don't really have a part in a good training programme.


Of course you'll burn more calories. You'll also train your body to require more calories and store more calories unless you burn those extra calories off.
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False. What makes you think this is true?
 
inogen said:
Fine, so your definition of a healthy person covers someone who's overweight, on a diet and most probably unfit for the exercise they're currently undertaking?
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Yes because they are not ill as such. By no means are they in their prime but they don't have a disease!

The whole suggestion was that doing more intense exercise will burn more calories and then if you are being any sort of a sensible person that you won't stuff your face after, you will moderate what you eat being you are trying to lose weight. There is no justifiable reason to say that light exercise is better for losing weight than heavy exercise, it disobeys the laws of physics.

inogen said:
You'll also train your body to require more calories and store more calories unless you burn those extra calories off.
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ROFL!
 
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inogen said:
That would depend on what you ate (or felt the need to eat) afterwards wouldn't it?

This is sort of my point. People are obsessed with burning calories, no matter where they come from, whilst also obsessed with what they eat. It should be the other way round. It's derivative of commercial diet and gym advice.

You might burn off 500 calories of stored fat through gentle exercise and be happy with a light meal afterwards.

You might burn off 1000 calories with heavy exercise, only 500 of which is stored fat, 500 of it carbohydrate and be ready to eat a horses hind leg afterwards.
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The simple answer is to not eat like an idiot then isn't it.
 
Ok, I'll come clean. Yes, I said hyper, instead of hypo. Every time before I said hypo, except for one post I wrote when I was running out of the door. I'm sorry.

I used to play football twice a week and run about 15 miles. Before, as a teenager that I ran 200m and swam freestyle at county level, before that I played football 3/4 times a week, training and matches for university. I'm not alien to exercise at all.

My point, for those that don't to prove to themselves that their gym subscriptions are anything other than an enjoyable pastime, is that light exercise is just as good as heavy exercise as part of a plan to reduce weight. In fact, it's better for most people, especially those that are unfit and overweight as it will burn body fat without giving them a primary desire to eat more (or as much as they would) afterwards. The reason being that it doesn't have such a dramatic effect on blood sugar levels post exercise.

I can say that from experience as I don't heavily exercise any more having given up playing football entirely. I now consciously do 1-2 hours light exercise every couple of days. But 5-10 minutes a few times a day (hoovering, mowing, change the bed etc - things I never used to do ;)) . I haven't reduced my calorific intake, if anything I've increased it. I've maybe put half a stone on in the last 2-3 years, but then I drink more beer. I've always been about 13/14 stone. But then I'm 6'4".

I did have a bout of being overweight in my mid twenties when work took me away from exercise. I put on about 2 stone over about 18 months. I walked that off in about 3-4 months by going out for a walk with some dogs for an hour each day. No change in diet, no slogging it out at the gym.

And you can train your body to think it needs more calories than it does. Just look at the amount of ex-athletes who suffer from "overeating". I know a few lads who suffer with it that swear blind they eat less than they used to. Or feel obliged to go a cram hours in the gym so they can go and have a few pints or get up early to go the gym cos they want pies for lunch. It's madness.

There's certainly a lot more to it than calorie deficit/surplus.
 
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The "overeating" thing is mostly a psychological problem, if it continues for any real length of time, because it becomes habit to eat a certain way.

I still disagree and say it is about the person, with respect to what they choose to eat after heavy exercise but you are right that a person won't feel as hungry after light exercise so might eat the same while still burning more calories.

I also think it's bad to say that it is "better" or "more healthy" to do light exercise. Partially because it is misleading but also because it isn't really true it just depends on the persons attitude towards losing weight and eating.
 
As I said, each to their own.

There's no need to get all heavy with exercise though. Just doing some is fine. Overdoing it makes a lot of people eat to make up for it, or feel like they're denying themselves.

Splitting psychological desires from physical need is a very difficult thing to do, especially with food and blood sugar levels.

I'm still as fit as I ever have been really. Ok, I'm not 17 year old, or 25 year old fit, but I'm 38 year old fit. I can still run a few miles without falling over. I can still walk 20 miles. I can still ride a bike until the tyres puncture. I still get up the morning. I still go to bed late. I can eat what I want, drink what I want. I can't see what more I'd want.
 
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Are you guys still snapping at each other... I mean 5 pages lads. Sheesh.

If a fully trained doctor with decades of experience can get things wrong with the human body, I'm guessing a couple of lads on OcUK could too.
 
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Just sounds like certain people are causing arguments for arguments sake really!!!

If you want to lose weight, either do some exercise and manage your food intake (be it running, walking, lifting some weights) you'll lose some weight due to being in a calorie deficit. Again, if you want to lose some weight as well, reduce your calorie intake so it is less than you 'require' each day.

Done :o
 
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