BATTLE OF THE BULGE | MANAGING YOUR WEIGHT ON LIFE'S JOURNEY

If you would like to support future content, a donation would be deeply appreciated via the 'buy me a coffee' website - www.buymeacoffee.com/thechaps...
In this video your host discusses his thoughts on aging and the resulting battle of the bulge (weight management).
Don't forget to check out my Instagram feed for daily chap updates: chapsguide
If you have a question to pose The Chap's Guide, please send it to: [e-mail]
=============================================================================
Equipment used in this filming of this video (Amazon links):
Camera - Canon Eos 250D: amzn.to/3bFaY7F
Lens - Cannon EFS 24mm f/2.8 STM: amzn.to/3aFT0kd
Tripod - K & F Incept Tripod: amzn.to/3eR5BEy
GorillaPod - Joby: amzn.to/35cJW5d
Shotgun microphone - Rode Video Mic Pro: amzn.to/3aKoSEw
Lavalier microphone: amzn.to/3cOEuYM
Studio lights - Neewer dimmable 2-pack LED studio lights: amzn.to/2Y6BsLB
#chapsguide #ashjones #mensstyle

[@SimonChambers]

Those daily walks are one of the best ways to lose weight. I started at 30 minutes and worked my way up to 90 minutes daily, and lost almost 65 pounds over the last 2 years by changing my diet to be healthier (much easier when at home than doing all the work travel I used to) and doing the daily exercise. I'm down from a 42 waist to a 34 again, and feel much better when I hit my 50th birthday a couple of weeks ago!

[@TheChapsGuide]

That is amazing - great results sir!!

[@daimena.cianci2651]

Congrats friend! Must be a win for mental health as well.

[@SimonChambers]

@@TheChapsGuide Thank you! It feels great too :)

[@SimonChambers]

@@daimena.cianci2651 It certainly is- I feel better all around!

[@markywellsboy2182]

Good work, that man!

[@markbrailsford2849]

Great advice Ash. I would just like to add that the best thing I've ever done is intermittent fasting. I do a 18 fast with 6 hour food intake, its not as extreme as it sounds as 10 hours of the fast is during sleep and basically means you skip breakfast. The amazing thing about fasting is that your body recycles cells and repairs damage and best if all you are producing less insulin which ultimately causes insulin resistance leading to diabetes. I've been doing this since my bowel cancer as discovered that cancer feeds on glucose and by fasting, actually lessens the chance of developing cancer. Please look up Dr Berg on you tube, is short videos have actually helped save lives.

[@paddymallory4080]

I’m only 4 months late Mark but very wise words. Fasting has helped me not only shed some weight but also lowered my blood pressure, improve my mood and help me with cognitive functions.

[@markbrailsford2849]

@@paddymallory4080 it's amazing what fasting does.

[@damiengibbs6600]

At 51, I’ve reached this stage too where I need to lose the bulge. I love my clothes but I want to look good in them. A recent health scare has been a wake up call for me.

[@randybrickson4290]

Right on, Ash, appreciate the strong, clear messaging. Not judgmental, just direct. Cheers from the states.

[@davidvitale9338]

I have been using a program called Noom for 15 months now. I lost 38lbs on the program to my target weight of 190. Now, what is different is this program is rooted in Cognitive Behavioral Therapy and is designed from the first day in never regaining the weight. This has been the only successful program I've used because of it. It has an app, a community and a coach. I have previously lost the weight 4 times and always gained it back because the programs don't focus on the Cognitive Distortions which drive your weight gain to begin with. For me, it has been life changing.

[@markfowler5612]

Great video as usual Ash. My father and both grandfathers all died of heart related issues. With this in mind I intend to maximise my health span as well as my life span so the two are as close to each other as possible. When I turned 40 I decided to get in shape: hated running at school but put my mind to it. I have now run 5 half marathons and numerous 10k races as well as paying attention to my diet. Helps mental health too as I feel so much better after a bout of military fit exercise in the local park! To all those chaos out there that doubt themselves: you can do it. Best wishes Mark

[@jimmydigital]

Run, swim and weight train.

[@watchpuppy1236]

Continues to be the best channel on KZbin! Great advice on keeping it process oriented and creating good habits.

[@williamkazak469]

I have been writing down whatever I eat each day for at least two years. Whenever I get on the scale I write down my weight in my journal and on a calendar. I keep last year's calendar nearby so that I can see what I wrote on that day in the previous year.

[@Agerskiold]

Thanks Ash, this episode will be my motivator

[@guitarplayer5611]

Great advice!

[@stevelee7963]

Thanks Ash

[@johnblack5427]

Stay away from the booze. More than anything else, that would be my advice, as this has been my personal demon for many years and has caused me to slowly balloon from normal weight to a 46 inch waist over the years. I stopped during first lock down and did some intermittent fasting (youtube jason fung) and dropped 30 pounds, but stress from my job (no excuse) caused me to start drinking again and now I'm depressingly right back where I started. I am quitting again now and trying to get back on track, as I'm 53 and am worried I won't make it to 60 unless I make this change. Ash, this video was very timely for me, so thank you.

[@TheChapsGuide]

Your health is paramount sir, begin that climb to the summit of Everest with the first step!!

[@philipklink5406]

Hi John, all the best with your weight journey. Having a drink to ease the burden is an easy habit to get into, but we both know that it's not a long term solution, and leads to other problems. Try to substitute exercise where you can. You'll benefit from cleaner endorphins. Good luck with it, Cheers! Phil

[@billy942]

Good luck John, we've both got to improve our waists, stick with it 👍

[@paddymallory4080]

The 30 mile round trip to work by bike does it for me! Cycling has been a big part of life since I was a child. I have to admit I’m normally ready for a Chinese and a couple of G&Ts by Friday and as I’m now 50 I find myself having to foam roll and stretch each day. I think the keys are sensible but not too restrictive on diet and finding an exercise you enjoy. Great choice of topic Ash 👍

[@michaelosullivan3529]

Brilliant one Ash

[@kenneth7826]

Good morning i saw your video..2 thumbs up..bravo!!!!!

[@philw4053]

Another very timely contribution. I've been through 3 back operations in 7 months after a slipped disc about 12 months ago. I used to be quite active (swimming and cycling every week) however I've now put on 30 pounds and know very well that I owe it to myself and family to get rid of that extra weight asap. This was pitched just right and was / is very motivating. Thanks Ash. Salad for dinner this evening followed by a walk around the block 🙂.

[@sumittiwari1387]

Really A Very Important Topic Covered You Despite Of Suit Reviews ..You Absolutely Nailed Today

[@japanesezenman9196]

excellent content 👌 thank you

[@JohnAdams-kc8wx]

Thank you Ash. My one tip: I gave up anything that contains wheat for 6 days a week, every week. I have lost one and a half stone in 2 months without changing anything else. I believe this is because the body processes carbs into sugar.

[@Charlie_Duz]

One of the few channels I click like before I watch the video. I just know it'll be good. 👍

[@jeremyclarksonfragrance]

Great tips Ash. Cheers mate. I think many of us gained a few extra pounds during the pandemic. Time to get our health and weight back in order so we can live at our best

[@philipklink5406]

Well done on dropping the 40lbs Ash. You look a lot healthier and years younger than your earlier photo. I'll bet your energy levels are much stronger too! It's an ongoing focus, and best to stay on top of, I agree. Great video, Cheers! Phil

[@billy942]

Just found this guys channel last night, a fantastic presentation, he'd fit in well on the television, informative and interesting 👍

[@kyproset]

I'm 62, been on intermittent fasting for years now. I'm 5.9 and tip the scales at 61 kg. I have the body of an 18 YO, which makes me look great in any outfit. If you Gents try intermittent fasting, it might solve your weight issues. BTW it also improves health beyond belief.

[@viclucyzia]

Very nice explained Ash. Recording what you eat and recording your weight helps to identify what food had the most calories and has to be excluded or reduced. Of course no escape from working out - sorry - that is a daily must.

[@DIEMLtdTV]

Where did you get that photo of me for the video thumbnail lol. I really struggle with my weight and ballooned over lockdown also. Im 48 and use my wardrobe as a yardstick and if I lose a bit and can get into an old suit it’s great. There are still a few pairs of trousers that I keep as a long term incentive. I’m mostly home based but do visit sites, mainly commercial property, and do find myself out of breath at the top of a few flights of stairs, so know that I need to get fitter. I did make the mistake of buying a slim fitting shirt recently and wouldn’t have fit into it 20 years ago. As for the drinking, Vinnie Jones once said “it’s a young man’s game” when he tackled his drinking problem. Great video for us gentlemen of a certain vintage.

[@georgelush1998]

Mind, body, spirit. They interconnect like a Venn diagram. Healthy eating, regular exercise, and self awareness keep me on an even keel.

[@ardentdfender4116]

Sometimes when I wake up in the morning and getting ready for work, I’ll just scroll thru the video playlist and watch a half a dozen vids just getting ready to head to the office. They make great listening in the background as I do the things to get ready. First is acceptance of where you are and deciding where you need to go or what to do. I just need to loose about 20 lbs to be back to what I consider ideal weight. I can measure without knowing how well it’s going just by putting on my regular belts.

[@np1663]

I had fantastic results with intermittent fasting and Keto. Daily apple cider vinegar (with mother) and sometimes kefir is a great booster. It’s a lifestyle now not just a diet

[@Trex100]

I recommend fasting. I'm 54 and can control my waist size quite easily by allowing my body to consume my fat.

[@stevenplayford8223]

Recently joined gym with a PT. Basically no far diets just weights a couple of days a week and plenty of steps. Stone off in 8 weeks.

[@markwalsh6714]

Great video thanks Ash. I’m 51 and find even though I run and bike regularly if I take a week or so off the waistline ‘relaxes’ very quickly.

[@TheChapsGuide]

It’s a battle.

[@rezar6894]

Great video Ash. When I was in my late teens I got morbidly obese, within a year before I went to university, I lost 45kg of fat from better eating and exercise and as you say I started with daily, weekly and monthly goals. Most importantly, although I felt a million times better and have managed to keep the weight off. I now do a low carb diet and practice intermittent fasting to keep my healthy. Well done to you Ash as you lost a lot of weight too, looking great. Do you track you body fat percentage, if so do you mind me asking what % fat you have as you look lean? I am at 11% body fat currently, don’t want to get any lower

[@TheChapsGuide]

I do not keep track of my fat levels (for fear of becoming overly obsessed) but I'm not so lean this week - just had a 2-week holiday and feeling rather puffy. However, I've re-commenced my health journal today and am following my own advice for a few weeks to shave off some weight!

[@Fush1234]

This is a really important topic. Thank you. Obesity, apart from the medical issues and medical risks it brings, brings massive problems associated with patient care. Largely unknown is the fact that in the public hospital system, nursing staff will provide less lifting care for an obese patient than a lower weight patient. Think about it. This is a significant issue. Cut the alcohol, exercise at least 8 hours a 7 day week, eat less and know your BMI. If you can’t manage… seek help.. MHSc

[@martinbevan4015]

Hello ash .I had a slight weight problem about 5 years ago . My wife said it looks like you have a washing up bowl under your shirt,so my approach was different I didn’t want to give up anything. So I decided to just halve my meals also half the amount of chocolate and biscuits. I lost enough to go back to a 34 inch waist, great but I had to have all my trousers altered .

[@markywellsboy2182]

Great advice, Ash. In nearly all cases it boils down to personal responsibility. The food diary is a great idea. If you write EVERYTHING down, you will be surprised what you consume each day. I work from home and I am convinced that in the next couple of decades, the rate of obesity related health issues is going to rise further due to more people working from home. Temptation is always there because that fridge or biscuit tin is easily accessible. I have now banished biscuits (my personal weakness) and like somebody here mentioned, I now fast occasionally. Especially if I have had a few weekend treats. As you say, less in and more out will work wonders. But, the desire has to come from within. In most cases, there is nobody but yourself to blame. I have been on steroids due health issues for several years and although they make you gain weight, I have to accept personal responsibility for adding additional weight. I am now off them and trying my best to maintain discipline and so far it's working. I am now fitting into a 34 inch waist again, which has fuelled my desire to stop wearing shapeless clothing and is assisting my new found search for Chap Nirvana.

[@TheChapsGuide]

It's a constant battle - sometimes I win, sometimes I lose - but I keep fighting!!

[@markywellsboy2182]

@@TheChapsGuide Good work, that man!

[@andreleverettejr3747]

I am a healthy military veteran who fortunately wasn't physically impacted by the gyms of America closing. I have learned with this video some extra advice I can add into my notes to remember. I am 33 years old and I noticed that I need to actually work somewhat now to maintain a 6 pack rather than it being natural (I know poor me 😂) I just want to become as you said Ash in a video that made me slap my knee in laughter is not becoming "a big old unit" 🤣. Safe journeys gentlemen and to you as well Ash. *salute*

[@anthonygebala1198]

A bit of exercise is great,you don’t need to join a gym try walking or cycling cut out sugar.but remember your weight probably will go up a bit as you age but you can keep it down. Great advice Ash

[@alamore5084]

Battle of the Bulge has been a real struggle and plagued my life from age 30 upwards. I have stopped drinking and eating sugary junk. Through running every day and simple calisthenics exercises I have gone from at 38 inch waist to a 33 inch waist. From a size 46 blazer to a 42. I have lost over 1.5 stone +. To anyone reading and fighting this battle, It is never too late to start. Be consistent and build up. Invest time in yourself and don't give up. Tyson Fury when he was at low ebb, found he was too out of shape to run. If you find you are unable to run, walk instead and work up to it as he did. Over a few months you will progress and pleasantly surprise yourself. In a year will completly transform. Meaning you will be alive and well longer. More time for spending with your family and friends. It is great to annoy your kids by running circles round them at the park even when you are supposed to be an old fart💪🤣

[@TheChapsGuide]

I could not have said it better!!

[@frankv7068]

Fasting helped me totally, it helps you mental discipline. I do 24hrs fast on Sundays just water, and 6 hrs Monday-Saturday. I also eliminate carbs, only one slice of whole wheat bread a day, rest is protein and veggies. I run and lift weights but not that much since I have a bad knee. I also journal every hour what I eat and do, using a fountain pen of course ☺️

[@TheChapsGuide]

We have a lot in common sir

[@freddecker2407]

I fight the battle of the scale. I go up and down and up and down. My strategy for clothing is to buy a little bit of clothing at regular intervals, so I always have at least something to wear no matter where I am on my elevator ride.

[@MuhammadAli-qh8tg]

I really appreciate your video format, I feel like I have sat many hours with you. Should one day we meet, expect me to treat you as a friend even though to you I would be a complete stranger lol

[@TheChapsGuide]

Any time

[@05Rudey]

I was very proud of myself about 8 years ago that I got to 12 Stone 5 Pounds after a 4 year exercise regime where I started off at nearly 21 stone, but unfortunately, it has now slowly but surely crept back up to the uncomfortable level of 13 stone 10 pounds, I have been exercising for nearly 2 months, but all i'm doing is stabilising at the same weight. I'm hoping to see results soon, because I want to be at least 13st 3 by the time summer arrives, the way things are going. Cant see it happening.

[@TheChapsGuide]

Keep pushing sir. Your efforts will surely be rewarded.

[@anthonygardiner6213]

Well, let's say this video has given Me a nudge in the right direction.

[@keithmcdonnell3082]

I am lazy. I lost four and a half stone by changing my eating habits. If done any exercise I would tone up. I'm trying not to be lazy.

[@dokasaku1233]

Battle of the bulge hahahaaa😅

[@jazzman1626]

Dr. Sten Ekberg, who is a former Olympic triathlon champion and is a holistic doctor’s videos helped me to go from a 36” going toward 38” waist, and feeling unwell like I’d have not long to go before my first heart attack. No more loading up with sugar and carbs and fake food (low fat “food”) . Now I can enjoy real food and don’t worry at all about fat intake. It’s the carbs that store up excess fat. I’m down to a comfortable 32” waist and have more energy and feel so much better.

[@TheChapsGuide]

Outstanding results sir.

[@mikeevers9079]

Completely agree. I often watch Dr Ekberg vids.

[@jazzman1626]

@@TheChapsGuide Thank you Sir😁👍

[@bigbadbith8422]

My shirt is a consequence of global warming 😁.

[@kennixox262]

DIET! Cut the carbs way back, eliminate the processed seed oils, cut the liquor, and processed foods. Don't eat as often and of course take exercise. I'm 61 and the same size I was in my mid 20's. If I can do it, so can you. Results won't happen overnight but with dedication change will come and in time you will not only achieve your goals but your health will greatly improve. The idea is to keep your insulin level at a steady rate so that you don't spike it. When insulin is raised it puts your body into storage mode which makes you fat.

[@themoderndandy713]

I'm 22 and terrified of this aspect of aging. As someone who can't stand exercise or healthy foods, I predict a lot of pain in my future to keep my figure. Maybe they'll discover some incredible technology in the next decade that lets me keep my lifestyle. The iPhone seemed impossible, then, too...

[@bushpig6837]

It's not that hard. Most people gain weight because they become insulin resistant (this is a pre-cursor to the diabetes) from a lifetime of eating bread/rice/pasta/cereals. Our grandparents never ate this way and everyone was slim back in the 50s, 60s and 70s. If you avoid the carbs you can stay relatively trim even without exercise.

[@kenneth7826]

Good morning..suggestion get started by walking and don't look it as being exercise ....have fun with it...can you swim?????if you can get going......to me it is the greatest high in the world....you are 22 you can do it..peace

[@themoderndandy713]

@@kenneth7826 I walk around one to two hours a day, so that's nice. Swimming, meanwhile, ain't for me.

[@kenneth7826]

Good luck Modern Dandy!!!! You have been on The Gentleman's Gazette a number of times...we both share a love of being well dressed wherever we go...peace

[@RaoulKunz1]

As long as you're not willing to let yourself go there are ways, heck, even if you don't feel like limiting your choice of foods or engaging in too much exercise you are always able to eat consciously and document - if you eat with enjoyment and conscious taste enjoyment you automatically limit yourself because we all only truly overeat when we shovel things in instead of letting the aromas work and taste and texture unfold their effects. My health forces me to eat many an item fairly slowly and thoroughly and strangely enough it has helped me substantially both to limit myself automatically *and* develop a greater appreciation for the joys eating offers, the enjoyment of subtle tastes (think 40cl of Blue Label Johnny Walker in a sniffer with a drop of water instead of punch drunk on cheapo vodka energy drink combos from plastic cups), sometimes in seemingly mundane food - and this is in essence the same as dressing dapper, composing outfits and deciding on colour compositions and interactions. Don't be terrified of ageing, just do it well and always keep in the back of your mind that life is fragile to begin with, *way* more fragile than we as a society are willing to admit, so why do things half-heartedly? Sorry, there's my NDE experienced self, don't take this fatalistically, rather a little advice from one who has balanced on the edge: nothing to fear but regret of not having acted. Heck it's one of the bases for me appreciating dressing well - it's the mixture of discipline and/or *as* an expression of preferences, adversity as a friend that offers you a whetstone to hone your skills "an sich". I suppose I'm getting weird again - so let's stop here and I hope this offers something to you! Best regards Raoul G. Kunz

[@matthewseawell1667]

Most of us struggle with weight after we reach middle age. I would say this: use a calorie-counting app at least for a while-you’ll be surprised how high in calories some of the things are that you’ve been eating.

[@TheChapsGuide]

Great tip!

[@bigprettyman3795]

A size 36-38, huh? Try Big Pretty’s 54 waist 30 length. I haven’t seen a 38 in over a decade. When I’m that size I consider myself thin. Guess it’s all relevant to each person.

[@mikeevers9079]

I've lost 6 st (nearly 40kg) over the last 2 years. I train with weights for about 40 mins 3 days a week and also do a lot of walking. I eat lots of low-calorie protein (ideally 150g a day), veggies, fruit and green lentils. I minimise sugar and avoid processed carbs (e.g. bread, pasta, cakes etc) like the plague. I believe it's a case of breaking our addiction to wanting an insulin boost every 3 hours or so. It takes a while to get out of the habit of munching on bread etc. Have green lentils, eggs, mayo and salad instead. I also fast on days when I don't train. When I drink, I usually have long drinks with low calorie mixers. I might also have beer on cheat days - my body is able to burn off the excess calories quite effectively nowadays. Anyway, if you can change your mindset, you can transform your life. I was fat, but people now tell me I look like an athlete. I'm 52 years old. Anyway, good luck to anyone wanting to make the change. And be patient.

[@TheChapsGuide]

You look better than ever Mike. I can’t get to grips with green lentils though - how do you eat them?

[@mikeevers9079]

Rinse them and boil for about 10 minutes (until soft). I often have them warm (instead of say rice) or have them cold with a bit of mayo. They're pretty versatile and keep in the fridge for a few days. Make sure it's green ones though - red ones go mushy very quickly.

[@TheChapsGuide]

Cheers Mike, I'm going to give them a try again. After 10-years of brown rice I need something different for a change. What would you suggest is a standard portion size? I usually have 40g of brown rice - would that be too much of a portion size for green lentils? I've just been on holiday for 2-weeks, so undergoing a nice, refreshing cleanse with the diet and shaving off a few errant pounds for the autumn season. No bread or alcohol again for a while!

[@mikeevers9079]

@@TheChapsGuide Ash, the great thing about lentils is that as well as complex carbs, they have quite a lot of protein and fibre, which makes them quite filling and great for weight loss. I'd say try about 2/3 of what you normally have for rice. I usually cook up a batch and keep in the fridge. They keep for 3-4 days and are useful for putting into tubs for lunch at work etc.

[@RaoulKunz1]

Good morning gents! Ah... *the* topic... I have (as usual...) a slightly different approach to the topic than I've had in earlier times. But wait, I think there's a morale in this! Once upon a time, in ages of unimpeded health, I always was a medium sized bloke, escalated a bit in the early times in university with me nit doing much sports and eating unhealthy in the uni cafiteria way to often, stress induced. So far so standart if early. Then I was hit by a 25ton lorry on a pedestrian crossing and spent four weeks in a coma - physical stress and the comatose time combined into a weightloss of a whopping 30 kilos in just a month and I had to downsize most of my wardrobe, thankfully didn't do it consequently because I also regained some weight (though never again lost the grey hairs...🤣) and pretty much ended up on a stable plateau... that is until the Chrone's desease (of course I wasn't aware I *had* it then) hit me with a full broadside of going down a whopping 50kilos in just two months, with me, a pretty tall bloke, looking more like Peter Cushing in a Hammer horror than anything else. Once this new hindrance was out of the way (well, more like turned managable) I gained weight again, this time with the explicit medical advice to rather stay on the chubby side than to risk any substantial weight loss less it might escalate again into me looking undead. So I'm in the very weird situation of having accepted a certain level of substance out of neccesity but I'm also adamant of not gaining any more, so here comes the applicable part: I use this paranoia (and keep it in check at the same time) and the constrictions it puts on me in a constructive way. I'm not counting calories as this somewhat pointless because it's more the "what" than the "how much" but I have made a set of rules I follow in order to avoid extremeties in both directions. Some generally applicable things I'd say are: Set timeframes in which to eat and don't stray from them substantially. Have a rough appreciation of how substantial your usual meals are and set yourself limits. Eat substantially only once a day. *Never* pressure yourself into eating superficial leftovers because they ought to be eaten; accept the loss and plan with less for the future. (habitually not heeding this got my father into an early grave at 51 with a heart induced lung oedema) In case of hunger a inoportune times drink something! Splurge on occassion, othwrwise your subconcious *will* get you. And first reach a plateau with the intake management and go ahead and reduce from there on in, otherwise you will bounce back eventually. Oh an don't give leftovers to your cats or dogs... there will be *abysmal consequences* regarding hygenic conditions😂. There's more but these are things that are not applicable to anyone who's not a MC sufferer with a colostomy. Like prefering made to measure suits because I need non confection sizes and all that. Best regards Raoul G. Kunz

[@TheChapsGuide]

Raoul, many thanks for sharing your own health journey, you have indeed been tested with your health, but it is great to see you are winning the battle and looking very dapper along the way! I'm sure your experiences will serve as an inspiration to many other chaps. Thanks again.

[@RaoulKunz1]

@@TheChapsGuide Thank you and very happy if it helps anyone dealing with these annoyances - it's weird but being *forced* into regimenting oneself *is* a helpful factor, though not necessarily welcome initially. I suppose I'm still a Prussian deep inside... and even though I didn't serve in the military I *did* my service, so in a Heinleinian world I would still be a citizen😆. That joke aside, and I think many here will agree, there is a level of attractiveness to defining yourself against aversion and finding new patterns to overcome it, isn't it? Or am I just masochistic? 🤣 Best regards Raoul G. Kunz who fabricates ludicrous amounts of spelling mistakes in the morning...

[@alexanderdylanthomas1891]

Hi Ash, great video! Given your family history, you may be very interested in a book and associated podcast called Lifespan, by Dr David Sinclair. I couldn’t recommend it highly enough, and it has changed my daily routine in regards to food and exercise.

[@TheChapsGuide]

Thank you! Will do!

[@andrewlosseff2361]

Do not complicate.It is simple.Do not eat after 18.00 and walk as much as you can

[@parkosterwich7274]

Ash how's that jab working out for you since you like science so much?

[@TheChapsGuide]

?

[@67NewEngland]

The vast majority of weight lose comes through reducing carbohydrates and sugar.

[@COLDMKULTRA]

Cut down drastically or eliminate carbohydrates and sugar from your diet. Without even exercising, you will lose a substantial amount of weight within a couple of months! ( oh and BTW ... you do not need to eat 3 meals a day! ... check out Ketogenic diets and intermittent fasting on youtube to confirm this ) You can then eat until satiated ... will not feel hungry ... and will not need to "count calories" (which is why calorie restricted diets are unhealthy, and never have worked ... starvation is not the answer!)

[@antonylaing2499]

I've had to face this myself, having had a year off sick with COVID and being unable to exercise. In the space of a year, my waist has gone from 34" /36" down to just under 32" and my body mass index (BMI) is now 22 and my blood pressure is healthy for my age / in the green at 116 / 74. I did it entirely through diet, but not in the conventional way. There's a few myths, firstly exercise, as you cannot burn off the calories - 'you can't outrun a bad diet'; rather the benefits of exercise are that you eventually gain more muscle which means more mitochondria and more energy usage, and it's a very useful distraction from eating which most do when resting. Initially, it's better to lose the weight through diet and bring the exercise in as a goal which will be easier with a lighter body. Secondly, calories are not created equal, you body metabolises them in different ways which includes whether hormones are produced to signal that the body is full / satisfied. Some of the sugars and substitutes found in modern foods don't trigger this mechanism and so you crave more food. Fats and protein are more satisfying than sugar and carbohydrates. Also, the body more readily stores sugar and carbs into fat and you get a blood sugar spike every time you eat them. I was desparate to sort my asthma attacks and it was apparent from research that the people hospitalitised with COVID all has high blood sugar (if not overtly over weight). I also discovered the sugar is widely acknowledged as an asthma trigger, so I decided over night to cut it out and it solved my problem and brought my asthma back under control. The other part of this puzzle is that I've had irritable bowel syndrome (IBS) for most of my life and this had limited my ability to leave the house as I was have over 20 bowel movements a day. An NHS consultant had advised a low FODMAP diet, which involves eating foods that don't ferment in the gut, I was also diagnosed with lactose intolerance. So, I'm now eating a mainly ketogenic diet, high in fat and protein with non starchy vegetables. I eat yoghurt and cheese but no milk (or milk substitutes). I eat no flour of any kind and avoid sugar. My muscles and joints don't ache like they used to (the low fat high carb diet can cause chronic inflammation) and I'm able to stretch and do physio to help with my chronic back injury. I also do intermittent fasting which helps to detox the body, can make you feel you have more energy and for me, helps with my digestive system. For anyone still trying to avoid dietary fat, the 'saturated fat hypothesis' for heart disease is and always has been, highly contentious. 'The Big Fat Surprise' by Nina Teicholz comprehensively blew the lid on it. No body really knows which foods are safe, but dietary needs vary from one individual to the next and may change as you age. Many of the substitute foods, advocated by flawed science, weren't actually proven to be healthy but were assumed to be a healthier replacement and instance of other illnesses have increased such as cancer. The NHS Eat Well guidance is outdated and has its roots in American nutrition research in the 1950s, yet the American Heart Association changed their dietary advice in 2013. I also have a family history of heart problems and am under going tests for angina, a problem which began 10-years ago long before dietary changes. Though obviously I see this as a moving target and am not going to be dogmatic in my approach. Whatever strategy you embark on, be mentally prepared for the plateau, as you will make early gains but than stagnate for months on end despite being on a winning strategy, as your body desparately tries to pile the weight back on - this is the biggest test.

[@TheChapsGuide]

What great advice - thank you for sharing.