Exercise and weight loss advice thread

Quality sleep is one of the most important a vital parts of general health.

Gym still reasonably quiet. A few obviously new peeps in, but still ok.

Everyone else must have signed up for the cooler 24hr gym. Hope it stays like this!

The only new people I've noticed in my gym at lunchtimes already look fairly jacked, so maybe their new years resolution was to try a different gym

Popcorn is good. Fruit and yogurt. Banana will fill you. Or an oat milk tea, actually.

The other thing is just power through and say to yourself "I won't eat until X time"

Water as well I think.

Speaking of snacks, I just weighed the amount of Bombay mix I have with my lunch time sandwich and calculated the calories....400!

Not opening another packet of that!

Already doing coffee

And porridge and yogurt.

Doesn't work.

If you’re allowed popcorn combine it with Diet Pepsi to make a diet shitty-pissy. Look it up.

I’ve become completely sedentary. Largely due to WFH. Started a resolution to do a brisk walk to a (currently) set location, which is the local precinct with the Tesco and butchers etc there.

I’ve been getting a ridiculous old man stoop when I raise from sitting or lying and think that I have always had circulatory weakness in my ankles and feet. I’m finding my lower back just has a habit of getting very very stiff and my ankles are properly arthritic feeling if I’ve not moved them. I spend all my time sitting at a desk, lying on a couch or sitting in a car.

So it’s as much about just getting movement than anything. Reckon I’m doing about 4.something mph for about 0.7 miles (two ways) and am feeling it. Sweaty bag of bollocks and my calves and hamstrings are feeling it by the end of each leg.

No idea how much I weigh at the mo as the scales have been lent out (who borrows scales?!) but judging from past weighs I reckon I must be somewhere between 14 and 15 stone, and I’m a little over 5’11 and none of that is muscle.

Reckon I’ll stick with this for a couple of weeks and we’re going back to Gousto for food. After this I’ll look at different routes and am also going to look into kettle bell and maybe some dumbbells. The gym - FTUTA - nobody is seeing how out of condition I am.

Mrs has been with a personal trainer since late Autumn, don’t know how she does it.

Finding the time is the difficulty. Don’t really wanna be doing it at night and yesterday there was too much work on and I hadn’t slept. I feel what must be at least 5 years older than my age though and think some incremental changes are needed.

I have felt better after the walks and had less issues with the stiffness to boot.

If you're WFH I'd be introducing some more brisk 10 min walks outside to stretch your legs, fresh air, unsquash the balls etc.. You're supposed to get up every hour to stretch your legs, apparently.

Brisk walks on your lunch break can feel like an absolute chore, but the more you do them the more you start looking forward to getting out of the house for them. I've stopped doing them for the past few weeks to give a removed toenail a chance to heal and I'm gagging to get back out there.

Squats or calf raises while waiting for the kettle to boil were a good intro to exercise for me too coming from a similar situation.

I try to go for a 30 minute walk after work when WFH. It’s more of a pain in dark winter months but as well as the exercise it gave me a mental wind down space between work and home modes. Especially if it was a tough day.

Definitely helped, but the bad habits can take over quite quickly if you let them. Easy to say I cba.

We tend to eat to a familiar volume. There is increased satiety with healthier foods (potatoes are the highest, iirc) but if you're used to eating a certain amount of food, just switching to less calorie dense options won't instantly make you feel fuller immediately.

Just try to increase protein intake and drink more water (aim for around 1g per pound of lean or bodyweight, depending on your size, and a gallon/4l of water a day). Without changing anything else, those two should have a significant effect on the waistline within a short period, and you can then tackle bigger nutrient swaps. If you still want to eat snacks and "junk", do it after you've hit those two targets for the day. Chances are you won't have time/room.

I WFH and I've lost nearly 2 stone since going that way

Well if you were in a town centre it removes the Greggs option doesn’t it.

Unfortunately, Uber Eats.

@bill in the rain

I do wonder whether the trick is to get used to being hungry sometimes, in all seriousness. But I get right c*nty - the definition of the Snickers ad thing.