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"hippy" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I'd like to shed 20kg - that'd be sweet for my climbing! But how do I know what is safe to lose
and over what period of time should I expect to lose it over? Everyone says "don't lose it
fast, crash diets don't work". Is there anything specific to do to shed body fat rather than
muscle mass?

Couldn't you work out the body mass index backwards?

BMI = weight (kg)/Height * Height(metres)

weight=BMI*Height * Height

where BMI is 25 ie upper 'good' limit.

I am 6 foot and it works out at 83kg whereas I am actually 88kg (but I have big stomach bones)

Well, it would be a start anyway (and I hope I have the formula correct but if I haven't you get the
idea I hope)

regards

In aus.bicycle on Wed said:

I'd like to shed 20kg - that'd be sweet for my climbing! But how do I know what is safe to lose and
over what period of time should I expect to lose it over? Everyone says "don't lose it fast, crash
diets don't work". Is there anything specific to do to shed body fat rather than muscle mass?

At a first guess I'd say "eat more fibre, eat less fat".

That pretty much means going almost vegetarian, making sure you get your protein from beans and
fish, and cutting down the sugar as much as you can too. Even "lean" meat has heaps of fat in
it. The more whole grains, the less hunger I've found, even if you are cutting out fat, which is
very filling.

Heaps of whole grains, heaps of veges, use stock instead of oil to cook 'em with. You don't need as
much protein as you might think, and a couple of serves of fish a week and a couple of serves of
high protein beans should do it.

I can recommend www.drmirkin.com for some recipes, but the book he puts out "fat free flavor full"
has better ones. Quick, easy, one pot, taste very good.

hunt up fat free cooking on google, see what you come up with.

The only sure fire way for losing fat is to eat less generally, eat mostly low-fat and low-sugar
foods, and exercise.

Might also be worth checking out bodybuilder sites. They have to have a low fat content for
competitions, see what they say. Don't follow it religiously though, cos bodybuilder levels of fat
are plain silly for non-bodybuilders.

Zebee

Zebee Johnstone said:

At a first guess I'd say "eat more fibre, eat less fat".

That depends. The simple answer is "eat less calories", and fat has lots of calories. But I've lost
weight on a high fat diet - on a cycle touring holiday.

Quoted message said:

That pretty much means going almost vegetarian, making sure you get your protein from beans and
fish, and cutting down the sugar as much as you can too. Even "lean" meat has heaps of fat in it.

Not true. Chicken breast is very lean. Modest portions of rump steak are OK. When eating less, it
becomes even more important to keep a balanced diet. But even more important is to have food you
enjoy, so you can maintain it for life.

Some say you should keep fat to less than 1/3 of your calories. Which is very hard if the meal is
deep-fried :-)

--
make nospam into oz to reply.

In aus.bicycle on Tue said:

Not true. Chicken breast is very lean. Modest portions of rump steak

Around 7-9 gms of fat per 100 I believe. much more with skin.

Compared to say snapper at around 1.3gm/100.

Quoted message said:

are OK. When eating less, it becomes even more important to keep a

depends what "ok" is. If you are chasing low fat for weight loss or diabetic or heart disease
purposes, then that might not be OK.

Quoted message said:

balanced diet. But even more important is to have food you enjoy, so you can maintain it for life.

[censored] yeah. I've found that if I eat good vegetarian and wholemeal stuff, with herbs and spices and
so on, then it's very good indeed. Now and then I indulge in meat or takeaway or what have you, but
only now and then.

Result is I've lost a bit over 7kg in a bit over 6 months, and without exercise. If I was doing more
work, I'd have lost more.

IT is a lifestyle change, for sure. But then if you don't, you don't change anything... It was the
good quick easy vege recipes in Mirkin's book, and later website, that did it. Because they were
*easier* than cooking meat, and froze better, tasted better defrosted, and filled me up.

I was a bit skeptical, I was raised on meat! But I've not missed it.

I am not fanatical - it would make going out difficult for example, very few places do decent vege
stuff. But it isn't that hard to keep to it 90% of the time or more.

Quoted message said:

Some say you should keep fat to less than 1/3 of your calories. Which is very hard if the meal is
deep-fried :-)

Or less than 20gm a day of fat.

Or say 5 times as much fibre as fat. I found the high fibre was vital, otherwise I was hungry
all the time.

I was also amazed at the fat and fibre levels on labels once I started looking. It's amazingly hard
to get a decent level of fibre without eating heaps of whole grains.

Zebee

hippy said:

I'd like to shed 20kg - that'd be sweet for my climbing! But how do I know what is safe to lose and
over what period of time should I expect to lose it over? Everyone says "don't lose it fast, crash
diets don't work". Is there anything specific to do to shed body fat rather than muscle mass?

Hey Hip, how's that collarbone going? Must be well on the way to fixed if you're worried about
climbing again!

Tony F the fat hippy thefathippy.comthefathippy.comOpen ↗ Blue Mountains mountain bike rides, home made
bike lights

"Zebee Johnstone" <[email hidden]> wrote

Quoted message said:

I can recommend www.drmirkin.com for some recipes, but the book he puts out "fat free flavor full"
has better ones. Quick, easy, one pot, taste very good.

I've had a quick glance at some of this material and I'm at a loss when it comes to "whole grains".
These seem to be very important according to Mirkin but I don't know what they are - I was thinking
along the lines of wholemeal bread until I found this list:

Wheat Berries, Kamut, Spelt, Rye, Triticale, Oat Groats, Barley Brown Rice, Wild Rice, Job's Tears,
Millet, Quinoa, Amaranth, Teff Kasha (Buckwheat Groats) and Bulgur found on:
drmirkin.comN236.htmlOpen ↗

The only ones I've ever heard of are Rye (as in Rye bread), Brown Rice and Barley although I
wouldn't know what it looked like even if you threw it at me! 🙂

Where are all these grains available from? (I assume health food shops, so that means mega-expensive
right?). Does that mean that "normal" white rice is no good? What about pasta and potato? Is the
former one processed too much?

Oh, I just found this: "Sugar cravings can be caused when you eat any refined carbohydrates, not
just sugar. Try eliminating all flour products (bread, pasta, bakery products) and other refined
grains (white rice, tortillas or other refined corn products) and cereals made with refined grains"
drmirkin.comN195.htmlOpen ↗

That basically ruins my current ideas about what "good" food is.. All my favourite foods would be
eliminated.. although no mention of chocolate ;-)

Thanks for any clues, hippy

In aus.bicycle on Wed said:

Wheat Berries, Kamut, Spelt, Rye, Triticale, Oat Groats, Barley Brown Rice, Wild Rice, Job's Tears,
Millet, Quinoa, Amaranth, Teff Kasha (Buckwheat Groats) and Bulgur found on:
drmirkin.comN236.htmlOpen ↗

The only ones I've ever heard of are Rye (as in Rye bread), Brown Rice and Barley although I
wouldn't know what it looked like even if you threw it at me! 🙂

I mostly eat brown rice and barley, both of which are avaiulable in my local Woolies. I've also
eaten Couscous and wild rice from woolies, and Bulgar from the local fruit shop which does more than
fruit, a wide range of beans and stuff too. An expedition in the the Clancy supermarket that was
recently taken over by Turks showed lots of stuff like that too.

Quoted message said:

not just sugar. Try eliminating all flour products (bread, pasta, bakery products) and other
refined grains (white rice, tortillas or other refined corn products) and cereals made with refined
grains" drmirkin.comN195.htmlOpen ↗

That basically ruins my current ideas about what "good" food is.. All my favourite foods would be
eliminated.. although no mention of chocolate

I love bread, pasta, cakes, and so on.

I found if I don't buy 'em, I don't eat 'em 🙂

I do buy and eat them now and then, but I reckon I stick to the recommendations about 90%
of the time.

This is this whole lifestyle change thing. You can't lose weight by doing the same as you did before
🙂 You have to change. Unfortunately, that often means changing things you really don't want to
change. I found that half hearted didn't do it, I stopped buying the 'evil" things and that meant I
didn't have to decide not to eat them 🙂

I upped the fruit and vege intake massively without really noticing. Because I'm not buying
chocolate and other sweets so much ( I buy jaffas though - a few of them is enough whereas I can eat
a whole chocolate block without noticing) I buy and eat more fruit. Feel I want something sweet? Two
mandarins or an apple, and that's solved that. Whereas before it would be half a pack of snakes or
something! And a serve of one of the main meals in the recipe section probably feeds me more veges
than I was eating in 3 days before.

I found that good tasting stuff tasted as good on brown rice as it did on pasta. It was the stuff on
the pasta that was what I wanted, not the pasta itself. So the bean and tomato casserole thingy was
excellent on barley or brown rice, and would be just as good on pasta.

Doing without bread is a lot harder, and I usually don't... although I've found that low fat high
fibre crisp breads (paradise brand) work pretty well with most things I use bread for, as does
wholemeal pita bread.

The "fat free flavour full" book has recipes for bannana bread which makes a damn good cake
substitute - very moist and rich and filling - and an oatmeal bar that I now prefer to the
commercial "muesli bars" although I dunno it would do for a power bar substitute.

If the vege stuff tastes good, you will eat it, trust me! That's why I didn't do much about all this
(despite knowing about it) until I got the book "fat free flavor full" which had lots of simple and
very nice recipes. Then it was easy to do, and I lost weight, which I hadn't been doing when I tried
to diet in other ways.

Zebee

hippy said:

I've had a quick glance at some of this material and I'm at a loss when it comes to "whole
grains". These seem to be very important according to

Doesnt that just mean keeping the bran with the grains? Bran has little or no nutritional value, but
the fibre is good for the bowels, and helps "fill you up".

Quoted message said:

That basically ruins my current ideas about what "good" food is..

here is my 2-line guide to fad diets:

"Any diet that restricts what kind of food you eat has a side-effect of reducing the _amount_ you
eat. And the latter is the important bit."

Pasta, rice etc, are good old carbs with a healthy bit of protein. Just remember they have a high
energy density, so keep the serving size moderate.

--
Enjoy food in moderation.

"tony f" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

Hey Hip, how's that collarbone going? Must be well on the way to fixed if you're worried about
climbing again!

Howdy older and wiser hippy 😉

I went in last Monday for another xray and it shows calcification around the busted area. The doc
said that it was not fully "set" and I should go back in 4 weeks (26-May) for another xray. How many
xrays before I start growing extra limbs? I said "what about riding? I was wheeling up curbs last
night and when I yank on the bars, it hurt" and he gave me a kind of "you idiot!" look and said that
I should take it easy because it is so close to being fully healed. His definition of 'fully healed'
must include a big bit of pointy bone sticking out I guess...? So, I said what about road riding and
he kind of gave me a nod but then said "no mtb until it has healed" and then "but I know you'll ride
it anyway, so be careful" :-) So, at the moment I'm good except for having less movement in my right
arm and pain when I pick up heavy stuff or sprint away from lights, etc. For example, I've ridden to
and from work each day this week and this morning it was noticebly sore. I dunno if this is supposed
to go away or not? I wish they had've put the damn pin in to begin with! Maybe it would've at least
been straight! But, I'm back on the bike, dodging cars again so I'm happy :-)

cheers hip, who could definately use your name now ;-)

Dam i am 6'0 and weigh only 70kg. I so cant put on weight and can eat what ever i want.. When i finished highschool i weighed 65kg so in 9 years i only put on 5kg

"Gistane" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

Dam i am 6'0 and weigh only 70kg. I so cant put on weight and can eat what ever i want.. When i
finished highschool i weighed 65kg so in 9 years i only put on 5kg

Lucky bugger! To tell you the truth, I see advantages in both ends of the scale. Some of my skinny
mates were often picked on whereas I was less likely to attract the attention of someone looking for
a fight. The bigger they are the harder they fall, only applies if you can make them fall remember
;-) But now that I want to ride fast (and looked ripped maaate! ;-)) losing some kilos (lots of
kilos!) would be better. Plus it's meant to be healthier or something :-)

hip

Karl Nixon said:

"Paul Jones" <"katpaul"@dodo.com.au(nospam)> wrote in message
"]news:[email hidden]...

Quoted message said:

Here is information - based on World Health Organisation.

Ideal BMI = 18.5-25 25-30 = overweight 30+ = obese

There are some problems with this classification. mainly in that a

muscular male

Quoted message said:

can be misclassified as overweight or obese.

BAH...What would the WHO know given their unremarkable containment of SARS!!!!!!

Besides at 6' 1" and 110kgs those BMI charts are clearly wrong!

Karl aka Stomper (muscle-bound or big framed)

Or just a fat [censored] :-) AJ

"Gistane" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

Dam i am 6'0 and weigh only 70kg. I so cant put on weight and can eat what ever i want.. When i
finished highschool i weighed 65kg so in 9 years i only put on 5kg

I was similar 6ft and 75kg until I got into my 40's since then I have slowly put on weight so now at
56 I am 88 to 90 kg. So don't worry the weight will come it just takes awhile 😉

"Zebee Johnstone" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I mostly eat brown rice and barley, both of which are avaiulable in my local Woolies. I've also
eaten Couscous and wild rice from woolies,

I've seen brown rice. I'll have to keep an eye out for the others...

Quoted message said:

I love bread, pasta, cakes, and so on.

I found if I don't buy 'em, I don't eat 'em 🙂

Do you feel tired, lethargic at all? I mean with a reduction in the energy value of food along with
the lack of iron?

Quoted message said:

Two mandarins or an apple, and that's solved that. Whereas before it would be half a pack of
snakes or something! And a serve of one of the

I wouldn't stop at half... 😉

Quoted message said:

I found that good tasting stuff tasted as good on brown rice as it did on pasta. It was the stuff
on the pasta that was what I wanted, not

the

Quoted message said:

pasta itself. So the bean and tomato casserole thingy was excellent

on

Quoted message said:

barley or brown rice, and would be just as good on pasta.

Eating rice instead of pasta is no biggie for me. The longer cooking time is a bit annoying but I
guess it gives time for other things to cook.

Quoted message said:

Doing without bread is a lot harder, and I usually don't... although

I've

Quoted message said:

found that low fat high fibre crisp breads (paradise brand) work

pretty

Quoted message said:

well with most things I use bread for, as does wholemeal pita bread.

What do you consider low-fat and high-fibre in a bread? Percentages of each, I mean. e.g. 1% fat and
10% fibre?

Quoted message said:

The "fat free flavour full" book has recipes for bannana bread which

Where did you get your copy from? The website or do local bookshops stock it?

Quoted message said:

If the vege stuff tastes good, you will eat it, trust me! That's why I didn't do much about all
this (despite knowing about it) until I got the book "fat free flavor full" which had lots of
simple and very nice

Well my gf is vegetarian and I love the stuff she cooks - I've just got to cook more of it myself
and stop buying all the other [censored]. I cooked the Summer Vegetable Curry from the website which was
quite nice, although it took much longer to cook than the recipe suggested. I don't mind the whole
vegetarian thing but I will never be a total vego - I like your 90% thing - leaving some room for
social occasions.. mmm bbq's ;-)

hip

MPD wrote:

...snip.....

Quoted message said:

extraordinary statistic you have there on 60+% of population are overweight .... source? (as one
being overweight i can start to believe it - but that high - worldwide?)

umm, no, western countries like USA, Australia, UK... Might even be restricted further.

...snip...

Quoted message said:

I have no expertise in this field (based on old mothers tales and old tables mapping ideal weight
to height), and would welcome corrections from somebody educated

Your posting was as good as anything else. There is no scientific basis to any weight chart. At
best, they are the result os unions of other studies. Most are as scientifica as wearing underwear
will kill you because eventualy all people who have worm underwear die.

--
Terry Collins {:-)}}} email: terryc at woa.com.au www: woa.com.auwoa.com.auOpen ↗ Wombat Outdoor
Adventures <Bicycles, Computers, GIS, Printing,
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