[bad_azz]

Originally Posted by ankan.m.blr

Is there any effective facial exercise to reduce fat from cheek? There are a lot of videos in Youtube but not sure which ones to follow.

You need to target overall fat loss for that and keep going until you're happy with how you look. That's the only way.

[vibbs]

Originally Posted by ankan.m.blr

Is there any effective facial exercise to reduce fat from cheek? There are a lot of videos in Youtube but not sure which ones to follow.

Don't get caught up on that one.

It is simply not possible to spot reduce fat. You need to Target over all reduction in fat percentage.

[AltoLXI]

Very interesting what planned diet can do for you. I had posted these numbers in the month of October in a separate thread.

https://www.team-bhp.com/forum/shift...ml#post4470555 (Calling doctors/dentists/specialists on Team-BHP to provide free consultations)

I had Cholesterol levels bordering high then.

On statins in May, I had "normal" Cholesterol levels. Once I quit statins, the numbers shot back to high levels in August

Total Cholesterol : 232
Triglycerides : 140
HDL : 46
LDL : 158

and in October ( the readings were high despite having less sugar, oat meal, walnuts and exercise)

Total Cholesterol : 230
Triglycerides : 238
HDL : 45
LDL : 144

This was when I met the dietician on started strict regime of diet and exercise.

https://www.team-bhp.com/forum/shift...ml#post4498210 (The Weight Loss Thread)

Originally Posted by AltoLXI

I am on diet from the past one month for cholesterol reduction. My weight has dropped from 67 kgs to 63 kgs in a matter of one month. Absolutely no sugar for me and for a person with a sweet tooth it is quite depressing but able to fend off the cravings. No regular tea / coffee but only green tea for me now. Salads, one small fruit, vegetables, 2 rotis, butter milk and dry fruits are all that I am having now for lunch and dinner.

Will post the results after two months

After following the plan, where the food intake was planned at regular intervals in the day, the cholesterol levels are back to normal when the tests were done day before:

Total Cholesterol : 194
Triglycerides : 137
HDL : 44
LDL : 118

• Interestingly my weight reduced from 67 to 61 kgs in two months.

• The belly fat reduced considerably

• Feel less lethargic now than ever before

• BP levels back to normal

I was advised by the heart specialists that statins are a must for me. They also prescribed low dosage of BP medicines that need to be taken life long. During the diet plan, I also went back to the doctor and informed I will reduce the BP medicines for which they agreed with a rider that I follow good lifestyle habits.

NO SUGAR and substantially reduced oil content in diet seemed to work wonders

The two months of diet combined with daily exercise helped me reduce weight (not planned), BP and cholesterol levels debunking the myth that statins and BP medications are required for reducing the numbers.

[thoma]

Originally Posted by AltoLXI

I was advised by the heart specialists that statins are a must for me. They also prescribed low dosage of BP medicines that need to taken life long. During the diet plan I also went back to the doctor and informed I will reduce the BP medicines for which they agreed with a rider that I follow good lifestyle habits.

Didn't quite get you on this. Do you mean you are off both tablets though once the docs told these are life long?

[AltoLXI]

Originally Posted by thoma

Didn't quite get you on this. Do you mean you are off both tablets though once the docs told these are life long?

Yes I stopped statins in May after discussing with doctor.

I stopped BP medications also after consulting the doctor. Initially I was told I need to take them for life long. Later when on diet, I consulted again and was advised to take half a tablet every alternate day in the beginning and then once three days and stop later. BUT this came with a rider - that I would maintain healthy diet and regular exercise in future. Some of my relatives were also of the opinion that once you start BP medications, I cannot stop them. Glad that I have proved them wrong.

[ontheroad]

I was in look out for a Keto meter so that I can measure and confirm that Iam on Ketosis. Found the following meter in a group. What is bhpns opinion on the product?

https://ketohc.com/products/khc-m3-k...RoC-AEQAvD_BwE

[phamilyman]

Originally Posted by ontheroad

I was in look out for a Keto meter so that I can measure and confirm that Iam on Ketosis. Found the following meter in a group. What is bhpns opinion on the product?

https://ketohc.com/products/khc-m3-k...RoC-AEQAvD_BwE

Why not ketostix? Cheap and nice. Easy to carry as well.

Even otherwise - focus on the adherence to the diet and measure progress, but not on a day to day basis, no?

Please share how you plan to use it?

[carboy]

Is there any sugar free drink concentrate available in India - something like crystal light. Looking for a concentrate (powder or liquid) which contains a sugar substitute instead of sugar & tastes good.

[neofromcapone]

Originally Posted by carboy

Is there any sugar free drink concentrate available in India - something like crystal light. Looking for a concentrate (powder or liquid) which contains a sugar substitute instead of sugar & tastes good.

Have you tried Stevia?
It tastes a bit funny, but is plant based. I have had it once with tea, wife is replaced sugar with it.

[ashwinprakas]

Hey guys, just an update.

I'd quit fasting and OMAD and relapsed to binge eating due to the festive seasons that started a few months ago but never stopped until New Years, so back on a fast at about 2 days I did a ketone check and it was nada as expected as for me trace signs of ketosis show up only after the 3 day mark.

But this time I decided to test something and went on a 10 kms brisk walk and after a while this is what showed up on my test;



An immediate spike to Moderate Level of ketones.

I'm yet to experience the usual Keto rash and this time once they start I'm considering trying some liver supplements to see if they have any positive effects.

Fingers crossed!

[aravind.anand]

I have finally decided to take the plunge and see where I get with improving my activities and also keeping a close watch on what I eat.

Activities :
- I have joined badminton and most play doubles games for about an hour. I have been playing for 3-4 days a week for almost a month, but no improvement in how tight my trousers and shirts feel.
- So I have bought a cycle now, and hopefully this will provide the cardio that I need to kick-start the weight loss process.

Diet:
- Zomato and Swiggy have become my bad habits these days, and ordering a milkshake had almost become a norm every now and then. So keeping a tight leash on what I order since the beginning of this year.
- Quit direct intake of white sugar. I say direct, as I have quit my usual teas and coffees, so almost 2 teaspoons of sugar is removed. However, occasional sweet indulgences and coffees have been unavoidable (social sugar intake!)

While I certainly feel I am on the right track, I am not sure if this would be enough.

Is there a 'right way' of using the bicycle for weight loss? What are the other dietary monitoring that I will need to do to achieve my goal?

My Stats:
Height - 170 cm
Weight - 75 kg (down from 77 in Oct 2018)
Target weight - 68 kg by May this year.

[Samurai]

Originally Posted by aravind.anand

Activities :
- I have joined badminton and most play doubles games for about an hour. I have been playing for 3-4 days a week for almost a month, but no improvement in how tight my trousers and shirts feel.
- So I have bought a cycle now, and hopefully this will provide the cardio that I need to kick-start the weight loss process.

None of this will reduce weight, without correct diet. It will increase your fitness though.

Weight loss will come from controlling your diet. Avoid sugar, reduce carbs.

[aravind.anand]

Originally Posted by Samurai

None of this will reduce weight, without correct diet. It will increase your fitness though.

Weight loss will come from controlling your diet. Avoid sugar, reduce carbs.

When you say reduce carbs, should I replace it with fat like in LCHF diets? Say I have 3 rotis or 1.5 cups of rice for lunch, so will reducing it to 1.5 rotis + omelette or 1 cup of rice + an omelette help?

I ask this specifically because, I tried reducing my intake already, but the hunger pangs at about 6 o clock in the evening (when I usually don't eat anything) is just too much to control, and I end up eating some unwanted stuff - like half a pack of Monaco salted biscuits, or worse still some random chat items!!

Fruits never seem filling, I feel hungry just about half an hour after a fruit salad

[Samurai]

Originally Posted by aravind.anand

When you say reduce carbs, should I replace it with fat like in LCHF diets? Say I have 3 rotis or 1.5 cups of rice for lunch, so will reducing it to 1.5 rotis + omelette or 1 cup of rice + an omelette help?

First step, replace breakfast with just couple eggs. Maintain this for a week. If you can do this, then replace roti/rice with say moong dal dosa for lunch and dinner. Dal based roti/dosa will let you eliminate both rice and wheat from your diet.

Originally Posted by aravind.anand

I ask this specifically because, I tried reducing my intake already, but the hunger pangs at about 6 o clock in the evening (when I usually don't eat anything) is just too much to control, and I end up eating some unwanted stuff - like half a pack of Monaco salted biscuits, or worse still some random chat items!!

Hunger pangs are caused because of your carb craving body. Once you overcome this part, your will not have hunger pangs. But it will take 2-3 weeks for losing the hunger pangs. Read the first post of this thread fully.

Many of us LCHF followers can do IF (16 hours fasting) or even OMAD (23 hour fasting) on a regular basis without hunger pangs. But the initial period is tough. You need to get over it.

[nevinfrancis]

Cant agree more! I was 86 kgs in June 2018, started the LCHF diet and now 6 months later, am 72 kgs. What helped me immensely was fasting and eating clean within a 4 hour window. And as anyone who follows LCHF diet knows, it not only reduces the weight, but raises the energy levels, brain functions and all the related health parameters.

There are a hell lot of videos in youtube on intermittent fasting and not eating for a specific amount of time is really important in a thousand ways as the proper diet.