[NPV]

Originally Posted by Ananthang

Please help if my diet is Ok or I need to tweak. My target weight is 70 Kgs and focus milestone is 75kgs. I still have love handles and the belly.

You've got the right advice from @ampere

The problem with diets (and exercise) is sustainability - if and when it is discontinued, you will start gaining the weight you lost (not being pessimistic but it is human tendency for boredom to set in and will power to wane over time). In your case this applies to the tennis routine as well, if the intensity/frequency reduces, you will likely see weight gain.

Try to adopt intermittent fasting as a lifestyle, so that your body then doesn't primarily rely on the workout part for weight loss/maintenance. Unlike a diet that we usually start with a weight loss goal and then discontinue when we achieve the goal, IF is something we all are already doing and we just need to extend it a bit to get the benefits. For example: if one has dinner at 8pm and breakfast at 9am next day, the fasting period is 13 hours, so if you skip the breakfast and go directly to lunch at 12 pm you've done your 16 hour intermittent fast

[Ananthang]

Originally Posted by Ananthang

Thanks Ampere. Sorry I am missing the point, I came down from 92 to 83 in 6 months. Is it not fat loss? I see my stomach reduced, legs thinner, love handles reduced.

Also I love playing tennis and luckily able to play good. Walking is stressful for me because my mind is thinking unnecessary stuff and even if I listen to some music I can’t control my mind.

IF is my next target, but since I had almost 10 kgs with current approach I thought I will continue the same.

Thanks ampere and npv. will start with IF. I already do 12:12 hours for sure but will try to increase to 16:8 hour window.

Just an FYI - I play doubles only, and that too max 1 hour 30 mins and it is not intensive. Sometimes due to more availability of players, we have wait for set to complete, so it comes along with break.

[PreludeSH]

Recently saw how body works based on time on BBC. A person eating the same food for lunch and dinner and getting tested for sugar. The sugar levels after dinner (after sunset)are more spiked and persistent than during day time.

So for IF, skipping dinner would be optimum?Gives good start for day if you need to be attentive for office hours!

[ampere]

Originally Posted by Ananthang

Thanks ampere and npv. will start with IF. I already do 12:12 hours for sure but will try to increase to 16:8 hour window.

Originally Posted by PreludeSH

Recently saw how body works based on time on BBC. A person eating the same food for lunch and dinner and getting tested for sugar. The sugar levels after dinner (after sunset)are more spiked and persistent than during day time.

So for IF, skipping dinner would be optimum?Gives good start for day if you need to be attentive for office hours!

The fasting window depends on how you use the body's fuel tank. You will need to adjust when you work out against your body clock.

Example some workout by noon. So skipping breakfast and a late lunch just after work out helps. If you skip dinner, you can work out in the morning at ending stage of fast.

[graaja]

Originally Posted by Ananthang

Please help if my diet is Ok or I need to tweak. My target weight is 70 Kgs and focus milestone is 75kgs. I still have love handles and the belly.

Apologies for the delay in response. Was in an area with bad network and only my phone. So could not respond. But Ampere and NPV have perfectly answered your questions already. I am just adding to their thoughts.

I would use diet to maintain weight and physical activity for pleasure and fitness. With this approach even if there is a break in physical activity due to injury or due to work, your weight will be still under control. And IF is the perfect tool. Pair IF with some basics like cutting sugar, avoiding mid meal snacking, keeping carbs to moderate (less rice and roti, more vegetables and meat), and you have a very sustainable diet that can be followed for life without any inconvenience.

A month back, I was on a road trip for 25 days and my physical workout routine was completely stopped for a month. I ate wonderful food. But I stuck to my 2 meal a day IF routine. And after a month I would have probably gained a kilo not more. Had I relied on physical activity for weight loss, I would have easily gained 4 or 5 kilos in that month.

Originally Posted by PreludeSH

So for IF, skipping dinner would be optimum?Gives good start for day if you need to be attentive for office hours!

+1 to NPV. A good breakfast to provide energy for the day is a myth. In fact, you will feel much more energetic in fasted state than in fed state. Fat is a much cleaner fuel that makes you feel much more energetic. I always time my workouts and physical activities towards the end of my fasting period.

Over the weekend, I was working in my small farm. I had my last meal by 5PM on Friday and 6PM on Saturday. On Saturday and Sunday, I was working in the frarm wielding a brush cutter for 4 hours in the morning from 7AM to 11AM with just a cup of black coffee and water for fuel. And there was absolutely no lack of energy.

When you time your physical workout towards the end of fasting window, your body would have already used up the glucose from your food and will depend mostly on the stored fat. This will help in fat loss. It will take a couple of weeks to get used to this routine. In the beginning you may feel lack of energy. This is just the body protesting. But persevere through this period and the body will switch to fat burning and that is when you will feel the energy.

All the best and wishing you a speedy recovery from your injury to get back to tennis.

[PreludeSH]

Originally Posted by graaja

A

+1 to NPV. A good breakfast to provide energy for the day is a myth. In fact, you will feel much more energetic in fasted state than in fed state. Fat is a much cleaner fuel that makes you feel much more energetic. I always time my workouts and physical activities towards the end of my fasting period.

Over the weekend, I was working in my small farm. I had my last meal by 5PM on Friday and 6PM on Saturday. On Saturday and Sunday, I was working in the frarm wielding a brush cutter for 4 hours in the morning from 7AM to 11AM with just a cup of black coffee and water for fuel. And there was absolutely no lack of energy.

When you time your physical workout towards the end of fasting window, your body would have already used up the glucose from your food and will depend mostly on the stored fat. This will help in fat loss. It will take a couple of weeks to get used to this routine. In the beginning you may feel lack of energy. This is just the body protesting. But persevere through this period and the body will switch to fat burning and that is when you will feel the energy.

All the best and wishing you a speedy recovery from your injury to get back to tennis.

Even I workout for 2 hours just before breakfast after having my last meal before 4 pm the previous day. Have no issue with workout and fasting.

I was just mentioning how body clock works better during daytime and how skipping dinner would be better compared to having dinner and late breakfast. I have mentioned the source for that above.

[graaja]

Originally Posted by PreludeSH

Even I workout for 2 hours just before breakfast after having my last meal before 4 pm the previous day. Have no issue with workout and fasting.

I was just mentioning how body clock works better during daytime and how skipping dinner would be better compared to having dinner and late breakfast. I have mentioned the source for that above.

Apologies. I missed that context in your question. Yes. It is possible that skipping dinner may be a good option if that study is right.

I have another theory. When you do a workout that has a mix of low and high intensity burst, say 12 hours into your fasting window, the high intensity parts of the workout would use up glycogen stored in the muscles. And when you extend your fast 4 hours after such a workout, your body will be mostly burning fat.

I have tried both the approaches. Having the last meal by 3 or 4 and having breakfast immediately after morning workout the next day and also having last meal at 6:30 or 7 and then have my first meal 3 to 4 hours after morning workout. And I feel fat burn is much better in the later option. This could be just anecdotal based on my experience. Not sure if my reasoning holds true scientifically.

[Ananthang]

Thanks graaja and rest of the Team. I will definitely go for Intermittent fasting as per the advice and keep you posted. Today I am at 83 and hope to reach 75 soon. I already do 12 hours but little scared if I can hold another 4 hours. I need to move to black coffee to survive my morning coffee addiction.

Is 2KG, optimal per month?
Also can I continue on balanced 1800 calorie per day

On my knees, it is getting better but anyways I visited my family Doctor, he recommend few strengthening exercises, some supplements and take some rest for few days.

[ampere]

Originally Posted by Ananthang

Thanks graaja and rest of the Team. I will definitely go for Intermittent fasting as per the advice and keep you posted. Today I am at 83 and hope to reach 75 soon. I already do 12 hours but little scared if I can hold another 4 hours. I need to move to black coffee to survive my morning coffee addiction.

One very important aspect is also how to break your fast. Its a key topic. When you are on long fasting hours any carbs/fat you take in will immediately get absorbed. One way to break this insulin spike is, to always start with protein. Give it then a 1 hr break and then have your carbs (or fat). But always start with proteins.

You don't want a strong fat absorption once you break your fast.

Again all this is based on what we have experienced/read elsewhere. So please do work through medical guidance if you think otherwise.

Originally Posted by graaja

I have another theory. When you do a workout that has a mix of low and high intensity burst, say 12 hours into your fasting window, the high intensity parts of the workout would use up glycogen stored in the muscles. And when you extend your fast 4 hours after such a workout, your body will be mostly burning fat.

I have tried both the approaches. Having the last meal by 3 or 4 and having breakfast immediately after morning workout the next day and also having last meal at 6:30 or 7 and then have my first meal 3 to 4 hours after morning workout. And I feel fat burn is much better in the later option. This could be just anecdotal based on my experience. Not sure if my reasoning holds true scientifically.

Very valid points. I usually follow the former option. Simply because it fits my work schedule. It also helps me to work out at end of my fasting window.

[am1m]

Originally Posted by Ananthang

Also I love playing tennis and luckily able to play good.

Then I'd say don't stop!

Am the same- while walking might be great, I find it boring. I think you're more likely to stick with a physical activity that you enjoy than one you are forcing yourself to do. Plus you're just 40 man (I'm 42), this is not the age yet to restrict ourselves. That will anyway happen over time, so till then use the body the way it was meant to be used I'd say.

Of course the issue is we can always overdo things and get injured, which will setback your health even more. I'd suggest consulting a physiotherapist, preferably one with a sports medicine specialty and that works with athletes. From my experience with physios and orthos (I'm very accident/injury prone ), a doctor (especially the older ones and hence more reputed) will tend towards limiting or stopping the activity that is causing the injury- which is correct, because their main focus is on repair, while a physio can take the overall approach- which is helping the patient recover mobility and participate in the activity safely (safely is the key). That might involve reducing intensity, frequency. Or some extended warmups (which the physio will also help you learn). Or they may also just advise you to wait till you lose some more weight.

But see if it is possible to continue doing what you love (again, safely), the physical and mental gains are worth it!

I'm experiencing it first-hand. I injured my knee a couple of years ago. Both doctors I went to refused to operate (which is rare for Bangalore docs! ) and told me to stop doing whatever I was doing, and instead "go walking". That, quite frankly wasn't an option for me. Started going to a physio only late last year. After a few sessions they told me I could do the strengthening exercises on my own and personally, the difference just 4 months of exercises has made is amazing. I'm still not back to my former intensity, but at least I can still do what I love.

But each case is different, so do consult with a medical professional and all the best!

Originally Posted by Ananthang

With walking and solitary exercise I am not able to control mind...

I know exactly what you mean. With more complex physical activities like tennis, you have the possibility of slipping into a 'zone' where you are completely in the present and able to block out everything else. And that is so mentally refreshing, it's addictive! They say the great sportsmen like Tendulkar were able to access the zone at will. But amateurs like us can also stumble in to it once in a while. Most times it just happens by chance, a sudden combination of factors while you are playing and when you look back your play just went up a level and you were doing it without even thinking about it. It's called the flow state. https://en.wikipedia.org/wiki/Flow_(psychology)

[Ananthang]

Thanks am1m and ampere.

With walking and solitary exercise I am not able to control mind, think unnecessary things and getting stressed because of that even if I listen to music, my mind drifts apart.

Will consult a Sport Physio and also break fast within mild start up like nuts or protein supplement before I divulge into a carb diet.

[sridhar-v]

Originally Posted by Ananthang

Team need a help.
Now my knees are giving way, I hear popping sound every time I bend or straighten. I am getting some mild pain also.
Please let me know if it is my diet or I need a Ortho/Physio visit.
Typically my food - if I use a calorie counter for below diet it usually shows around 1800 to 2000.
Coffee with milk and no Sugar around 8.30 after Tennis
Breakfast - 2 Small thin Dosa or Apple Banana Nuts Chia seed Smoothie with half glass milk.
Snack - Crunch some trail mix(2 table spoons) or very small banana
Lunch - Cucumber salad with curd 2 side dish cup, 1 cup rice with Sambar or some curry.
Evening snack - Boiled peanut or Channa or Trail mix and Coffee with milk no sugar
Dinner - 1 dosa with egg or 1 dosa with cumcumber slice.
My target weight is 70 Kgs and focus milestone is 75kgs. I still have love handles and the belly.

1. Regarding the knees you need to asses your core/obliques and glutes + lower back strength. Correcting imbalances will take care of the knee pain.

2. Regarding the diet you are eating too many times. Take a HOMA score test and I am certain you will be diagnosed as having high'ish levels of insulin resistance.

For weight loss & health gains, you need to follow a strict 2 meals a day plan. With no snacking in between. Only lemon juice or green tea is allowed in small amounts if at all you fell peck'ish.

3. It may sound wonky but you need to increase your fat (ghee & butter) intake and cut back on carbs to trigger weight loss. And maintain 2 meals a day while doing this.

[ampere]

Originally Posted by Ananthang

With walking and solitary exercise I am not able to control mind, think unnecessary things and getting stressed because of that even if I listen to music, my mind drifts apart.

This is where connecting with like minded folks around in the community helps. I am sure you will have many such folks around you in the same shoes. Example: Folks though want to get up early and go out but can't thanks to lethargy, not able to find the right reasons, motivations etc.

Here is where having good company helps. Just imagine a nice morning jog/run with one-two folks.. followed by black-tea/coffee and the chat with friends?

[PrasannaDhana]

Originally Posted by Ananthang

With walking and solitary exercise I am not able to control mind, think unnecessary things and getting stressed because of that even if I listen to music, my mind drifts apart.

This is where podcasts help a lot. A few podcasts that I love when I go for solo walks

1. Tom Bilyeu
2. Jay Shetty
3. Joe Rogan
4. Jordan Peterson
5. Ed Myllet
6. Jocko Willink

These guys are great and align to stuff that I am interested in. You might find plenty of other podcasts that suits your goals.

[subraiyr]

Covid hit in the first week of Jan and after the shivering and headaches and malaise, I started my workouts. Till Dec of last year, I was averaging a run of 5k for 4 days a week. Now thanks to Covid and missus telling me that I am hitting half a century I started walking. She keeps telling me that I am not Milind Soman and I better take things slow. I now manage about 7.5k in an hour 5 days a week. Somehow I feel that running burnt more calories. Maybe it is psychological. I also noticed that VO2 max dropped nearly 5 points to 39/40 from 44/45 once I stopped running. Also not running is disturbing my emotional rhythm and there the mind needs more motivation for the body to get out of bed and hit the road. My question is in 3 parts

1. Is the drop in VO2 max due to less strenuous workouts and is it in the right measure (39/40). My smartwatch says average, but I think it should read excellent

2. I am trying to start running, but I do want to preserve my knees. So would walking at the pace and at the distance be sufficient for me to keep fit. I am not fit, but neither am I fat.

3. Emotionally - What should i start/stop doing to get up and get out with minimal intervention


Thanks in advance