I must be given placebo injections because I’ve been on Mounjaro for a couple of months and hardly lost any weight
you can increase the dose every month. You need to get medical advice first. Some people have side effects so that's why they increase doses slowly.
I was definitely more disciplined with food, specially portion sizes, stuck to 3 meals per day without snacking and made a few trades like home made sweet potato chips instead of normal chips, wholegrain pasta and bread etc. but would still eat the same kind of stuff, plenty of burgers, kebabs, pizza, curry. And if I knew I was having something like a pizza for tea I wouldn’t have bread for lunch and just have something like soup instead. So it’s not like I was just eating McDonald’s every day but it deffo wasn’t a weight loss diet though by any stretch. I kind of let myself go around November time after deciding I was going to knuckle down and get on top of it after Christmas and new year, ballooned over that period and now I’ve got bouncing tits and belly regret that a bit now, feels like I’ve got my work cut out.
Tbf that's not the worst diet, it's definitely not a weight loss one as you say but if your doing a lot of gym work etc it's probs a maintenance diet, when I say you can't out train a bad diet, I mean crap food constantly, high sugar, high processed and lots of booze.
Day 2, got home from work, went for a run, stopped by the shop on the way home, they had loads of boxes of 6 Oreo doughnuts reduced for a quid. So 6 Oreo doughnuts later I’ve decided I’ll start properly tomorrow.
Morning mate, This happens to be my area so im in a pretty good place to say this... You're doing great! The semaglutide injections do work for many but they do have side effects and you have to remember who they are best for. One of the main negatives coming out of the longer terms studies is the significant loss of Muscle Mass (not just Fat Mass) with Ozempic etc. This often looks great on the scales but will have negative consequences in terms of your strength, metabolic rate, and potentially even quality of life in older people too. The best advice I can give you in terms of continuing your weight loss would be: - Know your Basal Metabolic Rate. You can use an online calculator to figure out how many calories you should be eating for maintenance and weight loss. This does change as you lose weight and/or gain muscles so you may need to check it every few months. - Prioritise your protein intake. Once you know your calories you can figure out your protein intake. This should be around 0.8 -1.2 grams of protein per lb of bodyweight depending on your age and your activity level. So, if you're 80kg (176 lbs) you should be aiming for 140grams of protein per day. You can divide this between however many meals /Snacks you like). - Once you know your total calories and protein intake you then know how many calories you have left over for Carbohydrate and Fat. When you're plating up your meals. - Start with your protein sources. - Add veggies for fibre and vitamins/minerals These two are your priority since they will increase satiety (make you feel full quicker and stave off hunger and cravings) Then you can make up the rest of your plate with whatever you like. I would recommend using a tracking app like MyFitnessPal for a couple of weeks just to get a handle on what your calories actually look like on your plate. No one wants to track calories but its an eye opening exercise for many, and you only need to do it for a short time to figure out where you need to me in terms of portions. Exercise wise, it's certainly not the priority in terms of weight loss, but there are obviously benefits in terms of long term health as well as aesthetics. - Strength train 2-3 times per week. Keep it simple based on what your exercise history is. - figure out where you can add more activity to your daily routine. e.g. Take the stairs instead of the lift. Get off the bus a couple of stops earlier and walk the rest of the way to work. Add a 10 minute walk after your lunch. Little things add up. Lastly, measuring your progress. Yes you can use scale weight but that doesn't really give you the full picture of how your body composition is changing. The gold standard would be to get a DEXA scan maybe twice a year to see exactly what's changing. Other than that, I get my clients to use a smart scale like Withings Scales. They're not 100% accurate but they give you a sense of progress over time. Just make sure you're measuring at same time of the day. You can also use tape measurements (hips, waist, chest and thigh), and also just take photos (again at same time of the day and same lighting etc) Let me know if you've got any more questions but that's a great place to start.
Great post And the long term consequences of these drugs are yet to be seen As you say They massively reduce muscle mass which when you get older is already reducing naturally And agree about the calories My regular bowl of bran flakes i use to just pour in the bowl Was 500 calories for example Its so easy to unknowingly consume more calories than intended
Best upper body/arm based cardio?To quote Steve Bruce, I’ve got an ankle and a knee, so need to take it steady with running/cycling.
Swimming x10000 I fully believe swimming is the best cardio and fat burning exercise you can do Its immense for shoulders and arms And extremely good on joints
Thanks for the detailed reply , going to to try geting more in depth with the protein stuff when a bit more used to it all for now both me and my wife are just starting with the basics, and getting to grips with eating less in general , eatling less takeaways , smaller portions, etc by our own admission we have both been greedy in the past, would have mcdonalds for dinner, then a takeway, then a greasy fry up next day , unable to go to Tesco without bringing back a bar of chocolate , etc my Mrs has been doing this slightly longer then me, and shes lost 2.5 stone so its definitely working...she had slightly more will power then me, will stick to 3 meals with no snacking, i sometimes slip up and sneak into biscuit tin . we still eat what we always have, we just have smaller portions, we weigh our cheese out, etc instead of just drowning the meal in cheese , we still have takeaways and chocolate, but once a fortnight , not every day. its far from perfect but it seems to have started us off in the right direction. i try to stick to 1900 calories and under and she tries to stick to under 1400 calories a day - you may tell us if wrong but i believe they say 2500 for man and 2000 for a woman is recomended not to go over for healthy eating- ( thats what most menus say anyway..haha ) biggest thing i have noticed is bread, for first time in my life before xmas i went a whole week without a slice of bread and lost 4.5 pounds , maybe a coincidence but i try and avoid bread as much as possible now. i also have started at the gym, i struggle with carpal tunnel so doing weights is tough, so i mainly just concentrate on cardio, fast walking on an incline, etc is this a waste of time then you reckon? should i just solely focus on the diet?...
I’m not an expert but I would say good old fashioned exercise is far more important than drugs and cardio is where you’re burning all the fat, not from pushing weights. If you don’t do **** all anyway doing cardio particularly stuff like exercise bike with a decent level of resistance will build muscle mass to a level itself anyway. Get on the rowing machine too just strap the bar to your wrists. But 1900 calories a day! That’s like a bowl of porridge, an apple and half a jacket potato.
Its all about opinions and rarely is someone 'wrong' as different things work for different ppl, but I personally find swimming to be a ****e way to exercise for cardio and fat burning. It's good if you're injured and rehabilitating because of the low impact, but it's incredibly boring to do consistently and if on your own, it's hard to stay motivated and do at the speed/intensity to achieve aims (obviously this doesn't count if you're a former pro swimmer), so most get bored after a few weeks of it and not seeing decent growth in cardio output... How many ppl do you see hitting the end of the length and struggling to breath with exhaustion? Ppl tend not to push enough when swimming or have the technique to swim properly. I'd say you'd be better off on an ergo/concept 2 if focusing on arms and upper body for cardio. Disclaimer... Ha, seek a personal trainer's in person advice.. the cost of a few hours is nothing compared to the speed of attacking what you want.
The best type of exercise for burning fat is the one you can commit to doing regularly. Both cardio weight training are great for burning fat, I wouldn’t say one is better than the other.
Without knowing your injuries / limitations it's hard to be specific with recommendations. It depends on if you're able to anything at all with the lower body. You can use an elliptical / Cross trainer if you can use your legs but just don't want the impact, but if cycling is an issue then maybe that may not work for you. Some gyms have arm bikes that eliminate the legs completely. You can also do amazing things with HIIT style training with dumbbells and things like battle ropes at the gym too. These are great for strength and weight loss. You can also get a hell of a workout in 20 mins! A big part of it is just also finding stuff you enjoy doing as well as doing the stuff you know you SHOULD do. As has been said, Swimming is great if you enjoy it. I find that most people make their swim sessions way too easy though. Swimming intervals (sprint then recover) are better than just plodding along for 30 mins.
i think total fitnes is 49 quid a month, but if you pay up front for the year you only pay for 11 months.....around that anyway i got quoted last year at the Cott/Willerby one , as i do like swimming, but i cant afford it so i joined the new Pure Gym for 12.99 a month
