I've become aware of a few weight control strategies recently.
Quite comple x and involved, here are a few though.

1/ Have 5 small meals per day. Keep your blood suger (and metabolism) up.
Some of the snack bars are good for a snack.  Look for about 10% protein per bar, less than 2000 Kjoules (I think).

2/ Exercise at least 3 times per week, moderately.

3/ Drink lots of water.

Sprintcyclist wrote on Sep 7^th, 2009 at 8:48pm:

I've become aware of a few weight control strategies recently. Quite comple x and involved, here are a few though. 1/ Have 5 small meals per day. Keep your blood suger (and metabolism) up. Some of the snack bars are good for a snack.  Look for about 10% protein per bar, less than 2000 Kjoules (I think). 2/ Exercise at least 3 times per week, moderately. 3/ Drink lots of water.

Great tips there Sprint.

Especially the meal tips , over winter we tend to eat more and exercise less.

I have invested in a fairly good [ so Im told ] treadmill..I have never been on one before and I hope it doesnt become dust collector in the corner as a lot of ex equipment tends to become. But I am determined to get my fitness levels right up as Im not as cardio efficient as Id like.

Are they tricky to use.?

I find I tend to use excuses such as its too hot/too cold/too wet/too many dogs etc..this could be the solution....?

good luck with the treadmill.

4/ a heartrate monitor is good.
when exercising keep heart rate about 110 - 130 beats per minute,
depending on age and that stuff, this keeps the body in fat burning zone.

Yes I have to learn more about metabolic rates etc..Ill be sure to be looking for a 130 range now that I know the correct target..Ta.

This machine has a heart rate monitor on it , so that will make it easy.

oh, that IS a good treadmill then !!!

I strap my heartrate monitor on, use the cycle downstairs on the training clamps AND use light dumbells at the same time !!

keeping heartrate in that zone 110 - 130 is good. it is doing some work there.

yes mine also has a fan ( can you beleive)and a music centre..but its still not arrived. ggrr.

You sound very organised Sprint..I need to get a set of light weights too ,but might just settle for resistence training for bit.

I wonder what happened to Gaybriel, she liked to talk fitness.

fan is a good idea on a stationery bike/walker. there is no air flow inside.
music on is good, I listen to the ABC mainly.


i'm a BIG fan of light dumbells. 1 - 2 kgs at most.
move them slowly with perfect form, flex muscle at contraction.
light weights with slow movements = no injuries

Sprintcyclist wrote on Sep 8^th, 2009 at 11:01am:

oh, that IS a good treadmill then !!! I strap my heartrate monitor on, use the cycle downstairs on the training clamps AND use light dumbells at the same time !! keeping heartrate in that zone 110 - 130 is good. it is doing some work there.

It's a good heart rate range for losing weight, although everybody is different. Good to have some cardio every day too though.

My fat burning range centres on 135. Get it right on the peak and you get more bang for your buck.

After 5 weeks in Europe, I think I'll be concentrating on the fat burning range for a while :)

I'll make you jealous by talking about  a dinner cruise on the Seine in Paris the Sunday before last.  

Do your weights before the treadmill and you've got a better chance of getting into the fat burning zone. I'm using 15kg dumbells at the moment.

And imagine we would not have excess weight if we did not eat as much!

happy - yes, it's not that simple for many though.

another thing to add to the list is :
eat 6 serves of protein per day, spread over the 5 meals.
1 serve of protein is 30 grams of meat or 50 grams of fish or one egg!!

A body builders special trick is to throw away the egg yolk.
it is pure cholesterol, fat. The egg white is pure protein

stiil waiting on my treadmill..ggrr.

I know that when I do low carb for a while I feel better ..but I cant stay on it for too long... I have to try a protein option soon...see how that works..body builders use it so it must be useful.


I thought egg yolk was also protein, I learned one thing today, thanks sprint.( maybe Ill learn one more)..

Sprintcyclist wrote on Sep 9^th, 2009 at 8:20am:

happy - yes, it's not that simple for many though. another thing to add to the list is : eat 6 serves of protein per day, spread over the 5 meals. 1 serve of protein is 30 grams of meat or 50 grams of fish or one egg!! A body builders special trick is to throw away the egg yolk. it is pure cholesterol, fat. The egg white is pure protein

Yeah - The egg yolk contains roughly 80% by weight of 100% saturated fat and typically about 200mg of cholesterol. However it's the saturated fat that will do you more harm than the cholesterol, as cholesterol will generally metabolise (breakdown) in the digestive system. It doesn't absorb through the gut into the bloodstream.

It always amazes me how much bodybuilders will pay for protein supplements or when it's far cheaper to use eggs or chickpeas.

Egg white is 13% protein and 87% water. Chickpeas are about the same when cooked (23% protein when dry). I also eat fresh seafood, which is about 23% protein.  

Meat ranges from 18% to 30% protein.

My treadmill is here..yeehaa.

But Im still sizing up that damned trapolater, its dangerous I tell you.

Give me a few days and Ill be running marathons or in a cast.... :-[

good going auzgurl.

start off VERY slow. 10 minutes at most.
then you'll be keen to get into it the next day AND you won't have sore muscles.

whatever's a trapolator??

thats the walky thingy bit that goes around, you know..

ah right, sorry.
had not heard that flash name before !!!
treadmill was my tag for them.

I have one weight control tip:

Stop eating you fat bastard.

Calanen wrote on Sep 19^th, 2009 at 8:48pm:

I have one weight control tip: Stop eating you fat bastard.

If you do that, your metabolism will slow down, so that when you inevitably start eating agin, you start to deposit excess fat. That's why crash diets never work.

Eat in moderation.

muso - i agree.


After 3pmish, cut out major carbs. eg no rice, potatoes or bread.
Instead lots of pumpkin, carrots, greens

As I said my treadmill is here and Im going to start tomorrow, cant rush these things ...  :D

The tips about peas and carrots is a good one..cant wait..

good luck auzgurl.

rome was not built in one day

Build a generator into the thing and power the house while exercising :)

"Weight control ideas"





As much as possible avoid processed foods.

As much as possible avoid cooked foods.

'As much as possible,' = = you don't have to accomplish this all at once.
Just try to be mindful, of what types of foods you are eating, and try to eat more healthy, unprocessed foods,
....and less processed foods.


Not only will you loose weight, your health, and immune system, will also get a boost.

Things like bread, and cheese, pasta, pizzas, are processed.



I estimate that 70% - 90% of my diet is raw, or unprocessed, food...

I try to stick to eating anything that i have a taste for, which is both...
1/ uncooked,
2/ unprocessed.

i.e. Any fruits in season, any vegetables in season [grated or sliced].
lettuce
tomatoes  **
zucchini
mushrooms  **
apples  **
almonds  **
brazil nuts
pine nuts
etc...

** = i eat a lot of.



As much as possible i am trying to avoid cooked, and processed foods.
...but, 'the flesh is weak'!
;D

These are some of the processed foods which i still eat - occasionally...
chocolate!
cheese
bread [garlic! yum, yum!]
cupa-noodles
various tinned veggies
a 'Seafood' Subway - yum!
alcohol !


i use these 'processed' dressings regularly on my meals...
olive oil
apple cider vinegar
soy sauce
sea salt

Would a nice, rare porterhouse steak fit the uncooked, unprocessed mantra?

Eating just raw food? {shudder}

Flavour is also the key to success.

A tiny anchovy can go a long way. I used to add it to otherwise bland cauliflower soup.

The Japanese diet is awesome, even the 'fake' Japanese food you can buy in Australia (California rolls etc) is good with Shuyu and Wasabe.

Wasabe is more an experience than a flavour, but if you eat a meal with Wasabe you tend to feel fuller. Herbs and Spices can make all the difference. Get something that you enjoy and you're more likely to stick to it.

By the way, I'm talking about incorporating good eating practices into your lifestyle rather than diets here. If you change your diet for the better, make it a long-term plan rather than a short-term fix.

When you get there, keep monitoring! It's all too easy to just let go and go back to the old habits.

If you see your weight slip 1kg off the optimum, it's time to pay more attention. My weight has been fairly constant for the last 5 years. I came down to my ideal weight from 130kg. I never want to go back there again. Hence my lifestyle.

Get a dog. Walk the dog, couple Km a day or more.

Sneer at fad diets and crap like that!