Improving my health
Discussion
I have been reading a book called Game Changers, although some things in there are a little unorthodox. It has made me realise I probably should lose some weight and improve my general health.
Although I have a daily 14 mile round trip cycle commute, I have a downfall that is biscuits/crisps/bread. I feel my cardio fitness is good due to riding to work and MTBing on the weekends, as well as long hikes and the occasional swim.
I need to reduce my consumption of unsaturated fats, we often cook fresh, but with veg oil.
I feel I also need to take omega 3, and multivitamins, and possibly k2 to help my general health.
I am a bit overweight so would be nice to lose 1-2st.
I believe I can mostly do this through diet, as I lead a fairly active lifestyle.
Has anyone got any tips or other supplements I should research?
Although I have a daily 14 mile round trip cycle commute, I have a downfall that is biscuits/crisps/bread. I feel my cardio fitness is good due to riding to work and MTBing on the weekends, as well as long hikes and the occasional swim.
I need to reduce my consumption of unsaturated fats, we often cook fresh, but with veg oil.
I feel I also need to take omega 3, and multivitamins, and possibly k2 to help my general health.
I am a bit overweight so would be nice to lose 1-2st.
I believe I can mostly do this through diet, as I lead a fairly active lifestyle.
Has anyone got any tips or other supplements I should research?
It'd be good to find some exercise for your upper body, like the post above, perhaps some weight lifting.
But on the plus side, as you're already doing activity, and burning calories, you should be able to just eat a little less and your weight will start dropping. As suggested bicuits and crips are a good start. The other thing to remember is that almost without fail, everything that passes through your lips, food or drink will have some calories, so consider everything... yes, even a cup of tea.
Good luck!
But on the plus side, as you're already doing activity, and burning calories, you should be able to just eat a little less and your weight will start dropping. As suggested bicuits and crips are a good start. The other thing to remember is that almost without fail, everything that passes through your lips, food or drink will have some calories, so consider everything... yes, even a cup of tea.
Good luck!
I would be cautious about supplements. Even the best ones (in terms of evidence based outcomes) give marginal improvements. Something like creatine monohydrate for example. It sounds like you are already way more active than the majority of the population.
I'd focus on cutting the junk out of your diet and ideally some resistance training as others have mentioned.
With all these things you have to figure out the balance of what you enjoy with your goals.
I'd focus on cutting the junk out of your diet and ideally some resistance training as others have mentioned.
With all these things you have to figure out the balance of what you enjoy with your goals.
Can you simply not buy the snacks? I avoid them like the plague during the shop. I honestly cannot remember the last time I ate a chocolate bar, a biscuit or a packet of crisps. If they aren't in the house, I can't eat them.
General tips I've tried to apply to myself over recent years, some which may sound stupid, and or obvious, but have helped me.
- I drink far more water than I used to, I add a small amount of squash on occasions but I can do 4 - 5 large glasses a day (pints) and have a bottle with me also.
- I take a daily multivitamin.
- Going to bed early. (sounds rather daft, but most week days I am in bed at 8-9 pm. I thrive off good sleep)
- Knocked sugar on the head in hot drinks.
- I try do 10,000 steps a day most days, some days far more!
- Cook fresh food 3-4 times a week.
I'm far from a bastion of health, but it amazes me how many people struggle to make little changes for the better. I have the in-laws over currently, both early 50's. Both overweight, lazy, always eating garbage, do not walk anywhere, have horrendous sleep patterns and seem to inhale various tablets for ailments I am sure are mostly made up. Yet all they appear to do is moan about how they feel constantly. Everything falls on deaf ears when I try to suggest some positive changes.
Good luck!
General tips I've tried to apply to myself over recent years, some which may sound stupid, and or obvious, but have helped me.
- I drink far more water than I used to, I add a small amount of squash on occasions but I can do 4 - 5 large glasses a day (pints) and have a bottle with me also.
- I take a daily multivitamin.
- Going to bed early. (sounds rather daft, but most week days I am in bed at 8-9 pm. I thrive off good sleep)
- Knocked sugar on the head in hot drinks.
- I try do 10,000 steps a day most days, some days far more!
- Cook fresh food 3-4 times a week.
I'm far from a bastion of health, but it amazes me how many people struggle to make little changes for the better. I have the in-laws over currently, both early 50's. Both overweight, lazy, always eating garbage, do not walk anywhere, have horrendous sleep patterns and seem to inhale various tablets for ailments I am sure are mostly made up. Yet all they appear to do is moan about how they feel constantly. Everything falls on deaf ears when I try to suggest some positive changes.
Good luck!
Jimmy No Hands said:
Can you simply not buy the snacks? I avoid them like the plague during the shop. I honestly cannot remember the last time I ate a chocolate bar, a biscuit or a packet of crisps. If they aren't in the house, I can't eat them.
I don't have a sweet tooth so if I want a biscuit I reach for a Jacobs cream cracker. Might help the OP to reduce the sugar intake.I switched to OMAD clean keto, complemented by HIIT three times a week, at the beginning of March. And I’ve also just started high dose Thiamin supplementation. I haven’t felt this good in years. I have lost weight, my aches and pains are gone and exercise endurance and stamina are up. Mentally I’m much better too, my mood is far more stable, and no more brain fog.
The change of diet was tough at first. I was a carb addict, especially bread. And I’d developed a sweet tooth in recent years. But now I don’t miss them at all.
This is the first diet I’ve tried which feels like a genuine lifestyle change rather than just a temporary fix.
The change of diet was tough at first. I was a carb addict, especially bread. And I’d developed a sweet tooth in recent years. But now I don’t miss them at all.
This is the first diet I’ve tried which feels like a genuine lifestyle change rather than just a temporary fix.
Lost nearly 2 stone since January by running/jogging about 20k a week and perhaps another 7k in lunchtime walks ( I have a desk job so would burn 0 calories otherwise)
Also ditched the office snacks/biscuits/ leftover buffet food. It's been hard but it's all processed junk that has zero benefits to your body, and some of it just bumps up your blood pressure and belly fat (which is dangerous for men)
That aside my breakfast, lunch and dinner is pretty decent/ clean with lean meat and plenty of veg. However I have virtually no salt, have increased my healthy fat intake and do my best to hit the recommended potassium intake which is found in very healthy food.
Fitness is much better and feel my heart health is much better than it was during lockdown, also reducing how much I drink really helped.
Also ditched the office snacks/biscuits/ leftover buffet food. It's been hard but it's all processed junk that has zero benefits to your body, and some of it just bumps up your blood pressure and belly fat (which is dangerous for men)
That aside my breakfast, lunch and dinner is pretty decent/ clean with lean meat and plenty of veg. However I have virtually no salt, have increased my healthy fat intake and do my best to hit the recommended potassium intake which is found in very healthy food.
Fitness is much better and feel my heart health is much better than it was during lockdown, also reducing how much I drink really helped.
Cook at home using good quality meats and vegetables. Eat less fruits and more vegetables. Avoid chips, chocolates and processed snacks like COVID. Do calisthenics at high reps. Run several times per week. Sleep 8 hours a night. Avoid toxic people. The last is the most important, but challenging to do as toxic people are always looking for their next victim/ working on their current victim.
Thanks all so far.
So yeah, I need my sleep, usually down by 10pm, and up at 6am.
Food wise, we always cook from scratch anyway, but maybe increasing produce quality may help.
Work is reasonably active, 50% at desk, 50% walking/up and down ladders/steps/'doing'. Although I might ask for a standing desk, which should improve posture and increase calorie burn when I'm at my desk.
Like I say I think my cardio fitness is okay, my garmin say my average resting heartbeat is circa 45bpm (inclusive of sleep, where I've seen it drop to around 36bpm)
So yeah, I need my sleep, usually down by 10pm, and up at 6am.
Food wise, we always cook from scratch anyway, but maybe increasing produce quality may help.
Work is reasonably active, 50% at desk, 50% walking/up and down ladders/steps/'doing'. Although I might ask for a standing desk, which should improve posture and increase calorie burn when I'm at my desk.
Like I say I think my cardio fitness is okay, my garmin say my average resting heartbeat is circa 45bpm (inclusive of sleep, where I've seen it drop to around 36bpm)
Rob_125 said:
I am a bit overweight so would be nice to lose 1-2st.
Physical fitness and weight are different, come and join the 'challenge'. Weight loss isn't hard, just stop eating junk, but its also nearly impossible to resist temptation, birthdays, holidays, Easter, Xmas, wind down work meals with colleagues, nights out with mates.....all of it needs to be cut to loss the flab. https://www.pistonheads.com/gassing/topic.asp?h=0&...
Don't get bogged down with overthinking, sleep nutrition and exercise are the 3 main levers to pull on, the cycling is very good, find some time to do weight bearing exercise too, carrying muscle is vital for so many things, diet should include all the main food groups, avoid faddie keto style stuff that's almost never sustainable
Rob_125 said:
I have been reading a book called Game Changers, although some things in there are a little unorthodox. It has made me realise I probably should lose some weight and improve my general health.
Although I have a daily 14 mile round trip cycle commute, I have a downfall that is biscuits/crisps/bread. I feel my cardio fitness is good due to riding to work and MTBing on the weekends, as well as long hikes and the occasional swim.
I need to reduce my consumption of unsaturated fats, we often cook fresh, but with veg oil.
I feel I also need to take omega 3, and multivitamins, and possibly k2 to help my general health.
I am a bit overweight so would be nice to lose 1-2st.
I believe I can mostly do this through diet, as I lead a fairly active lifestyle.
Has anyone got any tips or other supplements I should research?
Yes. First thing to recognise is yourself - do you have an iron will or are you inclined to let "new year resolutions" fade away over time like most of us do. What I am getting at is that you really need to change habits permanently rather than think you can do what you want with supplements etc. Unless you have really bad habits like a life on takeaways, you cant really eat yourself healthy anyway. For example its very likely indeed that you are already getting all the vitamins and minerals that you need so additional pills will achieve nothing.Although I have a daily 14 mile round trip cycle commute, I have a downfall that is biscuits/crisps/bread. I feel my cardio fitness is good due to riding to work and MTBing on the weekends, as well as long hikes and the occasional swim.
I need to reduce my consumption of unsaturated fats, we often cook fresh, but with veg oil.
I feel I also need to take omega 3, and multivitamins, and possibly k2 to help my general health.
I am a bit overweight so would be nice to lose 1-2st.
I believe I can mostly do this through diet, as I lead a fairly active lifestyle.
Has anyone got any tips or other supplements I should research?
1 to 2 st is not a "bit overweight". Its a lot overweight. But rather than go on a fad diet, why not change your habits permanently by never eating biscuits, cakes etc and do what a firend of mine did and miss lunch. Eat an apple instead.
Your ride to work is an excellent way of getting regular exercise but maybe find a slightly longer route and time yourself? The cardio exercise is important - no one ever died of weak biceps etc. Thats vanity exercise.
In british society booze is a problem. Too much has a bad effect on health. Its best to go TT but that is often socially difficult if you are young. Maybe make yourself an unbreakabke rule - no booze at home.
I know all this sounds like an odd mixture but my experience over a long life is that taking a few supplements, fad diets or having short term crusades simply doesnt work. You need a permanent life style change which initially is hard but becomes self sustaining fairly quickly. If you had ever told a 17 year old chain smoking beer drinking me that I would become addicted to the gym I would have had hysterics. Yet during lockdown, the only thing I missed was the gym.
gangzoom said:
Physical fitness and weight are different, come and join the 'challenge'. Weight loss isn't hard, just stop eating junk, but its also nearly impossible to resist temptation, birthdays, holidays, Easter, Xmas, wind down work meals with colleagues, nights out with mates.....all of it needs to be cut to loss the flab.
https://www.pistonheads.com/gassing/topic.asp?h=0&...
Dating a new girl when you are a bit of a catch is also on the list. They just love to fatten you up to make you less desirable https://www.pistonheads.com/gassing/topic.asp?h=0&...
I think concentrating on the 'do' rather than 'do not' might help. Although getting healthy is a worthy goal it's not very focussed and taking stuff away is a bit miserable.
Your resting heart rate indicates you have good cardiovascular fitness. This could be seen as a base for getting seriously fit.
Those who advocate strength training are spot on. Although no one died of a weak biceps, when you look at the disabilities/limitations of older people they are more likely to be a consequence of lost strength and mobility rather than reduced CV capacity. Cycling is notorious for causing loss of mobility.
I'd address diet by adding stuff rather than thinking about taking it away. Adding or increasing non starchy vegetables and lean proteins (fish, meat eggs) will make it less likely you'll fill up on refined carbs and snacks.
Giving yourself a scary challenge eg.big cycling sportive, triathlon, expedition of some type. If you sign up for something then you'll have something to train for and then adaptations like cutting booze and eating better become a choice rather than a sacrifice.
Do stuff with others. Sign up with mates for something mad or join a local cycling club.
Your resting heart rate indicates you have good cardiovascular fitness. This could be seen as a base for getting seriously fit.
Those who advocate strength training are spot on. Although no one died of a weak biceps, when you look at the disabilities/limitations of older people they are more likely to be a consequence of lost strength and mobility rather than reduced CV capacity. Cycling is notorious for causing loss of mobility.
I'd address diet by adding stuff rather than thinking about taking it away. Adding or increasing non starchy vegetables and lean proteins (fish, meat eggs) will make it less likely you'll fill up on refined carbs and snacks.
Giving yourself a scary challenge eg.big cycling sportive, triathlon, expedition of some type. If you sign up for something then you'll have something to train for and then adaptations like cutting booze and eating better become a choice rather than a sacrifice.
Do stuff with others. Sign up with mates for something mad or join a local cycling club.
oddman said:
Those who advocate strength training are spot on. Although no one died of a weak biceps, when you look at the disabilities/limitations of older people they are more likely to be a consequence of lost strength and mobility rather than reduced CV capacity. .
That only applies to those who havent died of the likes of a heart attack! 
To quote "among the top causes of death in the UK, heart disease and circulatory disease kill 170,000 deaths a year, or about 460 people a day. Heart disease occurs when plaque develops in the arteries and blood vessels that lead to the heart. This cuts off important nutrients and oxygen reaching your heart. Plaque is a substance made up of fatty molecules, cholesterol, and minerals. Experts say most cases of premature death from heart disease are preventable. Having high blood pressure, high cholesterol, being overweight, smoking, excessive alcohol drinking and physical inactivity are all significant risk factors."
But you are right . Being still alive at 77, the ageing that I notice is to do with strength and balance so I do a bit of that at the gym. Main focus is on the heart so my resting rate is 52, not bad for a geriatric.
All so far has been about physical health. I dont want to jump on the now fashionable mental health issue but the distressing trend amongst my friends is mental deterioration. Diffidult to fight but a good nights sleep really is important since it allows the brain to get rid of the amyloid proteins that clog it up. So is mental exercise even such basics as the daily crosswrod or puzzles of learning a language. Mens sana in corpore sano works both ways.
Edited by bordseye on Tuesday 19th April 09:55
bordseye said:
1 to 2 st is not a "bit overweight". Its a lot overweight.
In 21st century UK terms, up to 2 stone overweight is probably seen as the industry standard "normal". Having a visible gut certainly is, for men and women.
bordseye said:
But rather than go on a fad diet, why not change your habits permanently by never eating biscuits, cakes etc and do what a firend of mine did and miss lunch. Eat an apple instead.
Apples are good. I would suggest having lunch, but *not* eating snacks between meals. If needed, a handful of mixed nuts is a snack, not something pasty or biscuit-based.
Have some protein, and oats rather than wheat/corn, for breakfast.
Cut out most booze.
REGULAR Simple bodyweight exercise circuits are enough for most people's resistance needs (remember to include pushing, pulling, squatting, lungeing, rotating, hingeing & bending), although picking up and carrying awkward heavy objects is also really good.
Playing a variety of sports gives a range of benefits.
(PH health & fitness often disappears down a bodybuilding/powerlifting rabbit hole)
Consistency is the key: in eating, sleeping and training.
Edited by MC Bodge on Tuesday 19th April 15:03
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