Last chance saloon

[APU1972]

I'm a married dad of 2 daughters (18 & 3), work permanent nights & weigh way too much.

Had to stop playing my beloved rugby due to work, old age & family 2 years ago.

I always make the effort fitness wise & at times diet but will power & me being a fussy eater doesn't help!

But I need help & support

[MrNiceGuy]

Although you may consider it so, rest assured it’s probably not last chance saloon.

The management of weight is very similar to running, in that there’s no limit to the amount of times that you can return to it.

I’m not suggesting that you try running, I was simply attempting to draw an analogy, while demonstrating that it’s rarely ever too late to re-visit either.

Besides, the fact you’ve largely maintained fitness means that you’re probably not ready for the knackers’ yard just yet, even if you may consider yourself so.

As a former night shift worker of over ten years, I wholly appreciate just how difficult it can be to maintain both a healthy and regular eating pattern.

However, over the years, I found that forward planning assisted greatly, in addition to ensuring that nocturnal work was treated in the same manner as 9-5, in that upon waking, breakfast consisted of porridge or eggs (and not an evening meal), a light snack (such as yoghurt and nuts) was eaten before heading into work and that lunch consisted of something fairly substantial (chilli-con-carne & rice).

Later in the shift, tea was usually something fairly light, such as a salad pot (check out M&S’ Taste of Summer’ range still on sale) or simply peanut butter sandwiches on wholemeal bread.

Upon returning home, I’d usually heat milk in the pan alongside a scoop or two of chocolate whey powder, enjoying a fulfilling hot chocolate before I retired.

However, in order to allow weight to reduce, a daily calorie deficit must be maintained from TDEE (total daily energy expenditure).

In doing so, the body is encouraged to utilise calories, stored in fat, to meet daily activity requirements; the more intense your level of daily activity, the greater the uptake of glucose and fat.

Although it’s existed for many years, in the form of Tabata training, if you wondered why HIIT has risen to prominence in recent years, now you know the reasons why, due to its ability to dramatically increase the uptake of glucose and fat during the activity (as a result of anaerobic respiration), while continuing to expend calories afterwards, as the body works to re-pay its oxygen debt (EPOC).

Again, I’m not suggesting that you immediately attempt HIIT, I’m simply demonstrating how increased endeavour can improve the uptake of glucose and fat.

However, weight loss can only be achieved by knowing your numbers, in addition to re-evaluating those numbers at regular periods as weight reduces.

As such, you ought to consult BMR (those using the Miflin St. Jeor method) and TDEE calculators, since both are largely accurate in determining calorific requirements, based upon current measurements (BMR) and level of activity (TDEE).

Having obtained both, seek to introduce a daily calorie deficit (preferably 500Kcal) from TDEE, while also aiming to gradually reduce consumption of refined carbohydrates (cakes, sweets, pastries and white varieties of bread, pasta and potato), in favour of complex sources such as lentils, oats, beans, quinoa and non-starchy vegetables.

Fat can and should still be eaten, just ensure that it’s obtained from the likes of avocado, fish, seeds, nuts and olive oil, for example. Coconut oil can also be considered if BP is healthy.

Concerning protein, ensure that it’s obtained from eggs, lean cuts of meat, whey powder, full fat yoghurt and fish, for example, in favour of fatty cuts or processed meat and cheese.

Hard cheeses can still be enjoyed, you simply need to be mindful of portion size, due to its saturated fat content.

Lastly, one thing you’ll never be short of upon the forum is advice, support and encouragement, since its members provide the above in abundance without judgement; the more frequently you post, the more you stand to gain.

Don’t be afraid to ask questions either, since no question is too absurd when it comes to fitness and nutrition.

Rest assured, you can accomplish what you seek throughout 2017.

[APU1972 in reply to MrNiceGuy]

Excellent & detailed advice, definitely something for me to look at!

[IndigoBlue61 in reply to APU1972]

Hello APU1972 😊Welcome to the Weight Loss NHS forum. I'm glad that you’ve joined. We are a friendly bunch! 😊

First place to look is at the Pinned Posts section, to the right of your screen (bottom, if you're using a mobile) and have a look at the Welcome Newbies thread.😊 there is lots of info here, and links to the nhs12 week plan and also for checking your BMR and target calories 😊 it's important to eat enough so you don't get hungry or feel deprived 😊

It's also good to be active on the forum, that's where we exchange ideas and get our daily dose of motivation and inspiration.😊