weight loss

[synaesthesia]

Never knew that, Witch. Will read up on it some more

[Haux]

The problem with dieting is that people struggle with the transition of going from 3 large meals a day + snacks to eating 5-6 healthy meals. In an ideal world we should have simple carbs post-workout & complex carbs only in a morning & pre-workout while the rest of our meals are high in protein & accompanied by healthy fats.

 

The best way for a beginner to lose weight is for them to eat below maintenance calories. It will slowly prize you off eating junk & move you toward a healthier lifestyle while losing weight. The first step is to Google "Maintenance Calorie Calculator". It will ask you for various bits of information like your age, height, weight, exercise you do e.t.c. You should be left with your maintenance calories -300 from the total and that is your new calorie goal! Every day aim for no-more than those calories & that's it!

 

Every 4-5 weeks you'll need to re-evaluate your calorie goal with the steps above as when you become lighter you'll need less calories. Remember, almost everything contains calories! Sauces, drinks e.t.c. make sure you count them all.

 

If you need any more help throw me a PM! I do professional nutrition and work-out plans to suit your lifestyle. Whether it be to lose weight, gain muscle or just become healthier in general.

[witch]

The best way for a beginner to lose weight is for them to eat below maintenance calories. It will slowly prize you off eating junk & move you toward a healthier lifestyle while losing weight.

 

well, yes, unless you eat your daily calorie intake in Mars Bars! You might lose weight due to the lower calorie intake, but it wouldnt be very healthy, would it!!

I know someone who did this - they did lose weight but looked thoroughly unhealthy.

[Haux]

Obviously use a little common sense lol e.g. try get some vegetables & fruit in there, meat (non-processed) e.t.c. Edited November 9, 2010 by Haux

[creese]

There is a nice app for any Android users, with accompanying website

 

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

[CHR1S]

Didn’t read the whole thread so apologies if I am repeating something already said!

These are tips I found useful and seemed to work for me, hope they help.

 

Losing weight is easy, losing weight healthily isn’t.. and keeping the weight off is even harder!!

 

To put it simply, you eat less calories than your body needs in a day. The fact of the matter is that its down to what you eat as well.

 

Alcohol is a big no no! Your body metabolises the sugar (and all it is, is sugar) very efficiently and uses the energy from this first. This means that any foods you eat around the same time is almost certainly converted to stored energy and potentially fat!

 

Get a healthy balance! Eat all the fruit/veg/salad you can fit in And eat lean meats and Quorn based products (very good for you non veggies). Nuts and seed are a great snack food but avoid the salt. Listen to your cravings; if you need something in your diet eat it (no hamburgers are not a craving!!)

 

Exercise regularly, I ran for 20 mins every other day, not only did it help me drop a lot of weight (2.5 stone) it improved my overall health. My asthma improved, I was ill less... my knees gave in tho

 

Keep a diary, what you eat, when you eat, when you exercise and it becomes much easier.

 

Build muscle! Muscle uses more calories to maintain than fat (obviously) so increasing your BMR (Basal Metabolic Rate) meaning you can eat more and stay thinner without as much effort in the long run

 

Rest, don’t diet constantly! Take a weekend off and enjoy your normal food. This stops your body becoming too efficient with the little food you eat and gives you a mental break from the diet.

 

Try to enjoy it, it makes it easier............

[garethEds]

Well I started the other week working alongside Mrs E who has just started the Rosemary Conley diet plan. She is doing this and excercising 3 times week (Zumba, Step and fitness class). She has two weeks at 1200 calories (I have 1400) and excercise as well.

 

To do my fitness stuff I've just bought a kettlebell from Web hosting, domain name registration and web services by 1&1 Internet (sorry if this is advertising) - I bought the set of DVDs and a 15lbs bell. I was weighing in at 14st 10 - which is 2 stone over where I want to be. I'm quite stocky and am 5'8.5 in height. I used to swim so have large shoulders and used to be a nice triangle from the waist up. I played hockey but give up due to back and knee problems. Back problems stopped be working out - but these are fixed (Thanks Mrs Physio).

 

Anyway my kettlebell arrived last Thursday so I got up at 6:30 on the Friday to try it out. OMG - I was knackered. The cardio DVD went in and I struggled. Did one set. I didn't realise how unhealthy I was. Friday was just a test for the start of the six week plan (on the Monday).

 

So a week later and I've just finished my 'Resistance' DVD - in a week I am doing a lot more and am not tired. It is a six week plan, three DVDs - Cardio / Core and Resistance. I decided not to do them in the morning, but do them when I come home and before I have tea.

 

Have I lost any weight? I'll let you know on Tuesday when I get on my scale - but I;m feeling a lot better and sometimes this is what helps. The first week is always hard and I'm someone who unless sees results fast I give up. The change of food is going well - I'm slightly up on my 1500 calories a day but that's because I'm working out as well.

 

If anyone is interested, I'll let them know how I am getting on.

 

Gareth

[teejay]

Well, this thread kicked my backside into gear and I've got my lardy, lazy body to the gym :-)

Been going a couple of weeks now, hard work and feel knackered afterwards, but feel so much happier, alert and awake. Gradually losing weight, about 5lbs so far, but a long long way to go on that front...

[featured_spectre]

I have literally just weighed myself, I am now 131.1Kgs / 288.42lbs / 20st 8.4lbs

 

Since this thread I have had a hell of a lot of set backs, in terms of being ill, martial arts not being on, as well as some personal issues which have prevented me from going. However my diet is a bit better, just need to get the balance right.

 

Reality is, I have put on 2lbs since October, but once my physical output goes up again, I will lose it, well thats the hope!

[bondbill2k2]

Just read a few pages of this thread as im in the same situation here only Im 21, 5ft 10" and recently finished university (never helps your eating habbits does it) never did any exercise etc..... the usual excuses!

 

Well I decided to do something about my weight in January this year, just under 4weeks ago. I brought a set of good digital scales first off (we didnt have any in the house) and weighed in at 260lbs / 18.5stone / 117KG

 

Now down to 246.5lbs as of yesterdays weigh-in, im also using a website to track my intake Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com which tracks calories, sodium, sugar. Another great thing about the site is its android and iphone free app which lets you enter on the move quickly and scan most item barcodes. I aim for under 1600cals per day which I almost always achive, ive almost completly cut out pop often go 4-5 days without any and I only ever have diet when I do, drinking loads of water instead plus it keeps you feeling full. If im working out its a little more

 

 

My current workout has been using my xbox kinect and two fitness games, yourshape and biggest loser, both track your daily and yourshape lets you view results on their website and create loss challanges against friends! Also enquired about the gym next door to this school during my lucn break today too but its expensive and 35miles from my house, was planning on going during lunch breaks and after school a few times per week. My local gym is £60 less per year with better equiptment.

Edited February 8, 2011 by bondbill2k2

[HMCTech]

I have a cooked breakfast every day, three course lunch and a three course dinner every day. I weigh 10st at 5ft 5". I keep in shape by going on a running machine every sunday afternoon for about one hour doing about 8 minute per mile. Rowing machine for half an hour and thats it.

 

I dont have much experiance with having to loose weight but a teacher here who lost about 6 stone in a year just by taking the sunday paper on a cycling machine and reading the paper from front to back every sunday.

[DAZZD88]

Just read a few pages of this thread as im in the same situation here only Im 21, 5ft 10" and recently finished university (never helps your eating habbits does it) never did any exercise etc..... the usual excuses!

 

Well I decided to do something about my weight in January this year, just under 4weeks ago. I brought a set of good digital scales first off (we didnt have any in the house) and weighed in at 160lbs / 18.5stone / 117KG

 

Are you sure your measurements are correct? I weighed in at 212lbs on my scales and I've just done a conversion online which came in at 15.8st / 96.2kg, which I know to fairly spot on.

[CHR1S]

Yeh, those weights are off, im 5'6" 12 stone, 168lbs or 76Kg - I would recommend getting a good BMI done and a test to see what % of fat is around your heart.

 

EDIT - its probably a typo as 260 lbs is 18.5 stone

Edited February 8, 2011 by CHR1S

[DAZZD88]

Yeh, those weights are off, im 5'6" 12 stone, 168lbs or 76Kg - I would recommend getting a good BMI done and a test to see what % of fat is around your heart.

 

EDIT - its probably a typo as 260 lbs is 18.5 stone

 

Agreed, I didn't think of a typo. In that case, getting down to 146.5lbs is excellent. Well done mate.

[elsiegee40]

I've shed a load of weight (1 stone since Christmas) after watching the BBC's "Ten things you ought to know about dieting" (title may not be exactly correct) early in the New Year.

 

The key advice was:

 

1. Don't skip meals

2. Protein makes you feel full for longer

3. Soup in its liquidised form makes you feel full for longer than the equivalent meal that you have to cut and chew

4. Calcium helps you to excrete fat, so a diet high in low-fat dairy is good.

5. Calories count - cut out snacks and reduce portion sizes

6. Exercise raises your metabolism and continues to be effective after the time that you actually exercise. Try not to sit still too much!

 

So now, for me:

 

Breakfast = Poached egg on dry wholemeal toast (you don't need butter, the yolk moisturises the toast), 250ml glass of orange juice, 250ml glass of skimmed milk, black coffee (I never took milk in coffee anyway)

Lunch = Homemade soup taken to work in a flask like this... yummy thick ones like Lentil, tomato and rosemary (with a little bacon) or Broccoli and Stilton.

Dinner = Usual meal, watching but not being obsessive about the quantity, with low fat yoghurt for pudding.

 

My Breakfast and Lunch fill me up and I haven't indulged in the staff room choccie biscuit supply yet this term!

 

I am doing more exercise and I have to add that I've also cut back on the alcohol, restricting myself to wine at weekends... that's probably helped too!

Edited February 8, 2011 by elsiegee40

[bondbill2k2]

Yes it was a typo guys thanks, ive corrected it now!

 

Who else agrees BMI is the most stupid thing ever? It doesnt take into account any muscle, I need to be under 11.5stone to just get off "overweight" thats not exactly mid range territory either, thats the max for a healthy person!

 

Im doing pretty much the same as you elise, and I aim to burn 300cals per workout 4-5 times per week altho thats often slipped. Ive had days where ive been over but not many, still had takeaways, some energy drinks (monster) and pub grub too but normly eat very little of a day, breakfast- 1.5 weetabix and semi skimmed milk, lunch either some soup in a flask or wholewheat bap with some chicken or turkey and low salt butter. Drink mainly water sometimes a few cups of tea.

 

One advantage I have is I dont drink

[pooley]

I've not read all this thread so sorry if I repeat what's been said. I gained 1.5 stone between November and the end of December, I have managed to lose about a stone since then, i'm now 36, 5'10" and 15st 4lb.

 

I have made a bet with my sister that we can give up chocolate for a year, so far so good, have cut down on crisps & cakes, and excersise about 4 times a week, circuits x 3 and 1 spinning class. I have nocied that over the last couple of weeks I am losing inches and not much weight, but i'm sure the weight loss will catch up soon As has been previously said BMI = bulls*** I dont think i've been anywhere near the 11 stone I "should" be since I was about 14 years old.

 

One weight loss tip to live by - "Drink to only get drunk" If your intention is not to get drunk then Beer/Wine= calories, as I very rarely get drunk I don't have the added calories my friends do by drinking at home etc. When losing weight Binge drinking is the only way to go

[Iain.Faulkner]

Might as well join in with this :-)

 

I've been doing Weightwatchers for about 3 weeks now (third weigh in tonight *crosses fingers*), and I've had 9.5lbs off so far, hoping for another 2 tonight (won't say what my starting weight was as I'm very embarassed by it).

 

Been doing the same as everyone else really. Started using the Gym at work 2/3 times a week (burning about 600 calories in 40 minutes at the moment). Playing football 1/2 a week, even did the parkrun the other week for the first time (might go again this weekend) and the golf season has now restarted, so it's all ways of burning off excess calories and it seems to be working so far.

 

Biggest change I've made is cutting out bread and stopping drinking during the week. By cutting out bread I'm also cutting out most of my butter consumption, as my favourite snack was a couple of pieces of bread and butter. In addition, me and the mrs sit down every saturday night and plan our meals for the next week then get a tesco's online order placed. That way we can't be distracted by supposed "great offers" on things that we don't really need which aren't actually that good for us. I'm also tracking my intake using the weightwatchers app for iphone, which again I am finding incredibly useful as having a written record of what I'm eating and drinking is a great deterrent.

 

Now I'm eating, Porridge made with semi skimmed milk for breakfast. Snack of a yoghurt, can of diet coke and a weightwatchers oatey bar thing at break. Lunch is a tin of Weightwatchers soup and then it's a weightwatchers recipe/bbc good food mag recipe for tea.

 

Long may it continue :-) Not set any targets, just taking it half a stone at a time.

[CHR1S]

Actually there was a typo in mine too, it shouldn't say BMI it should say BF% (as in Body Fat %)... BMI's are far to general to be of any use!

[JoeBloggs]

My two pence.

 

Breakfast eat Porridge.. slow releases energy throughout the morning. I personally don't like it, but I normally just have a bananna or something.

I take in to work a bumper pack of bannas, apples and oranges -then snack as much as I like!

A good formula is calorie intake - exersise - 2000 = should give a good guess. (Just because you went for a 20 minute run, doesn't mean you get a take away!)

Running & Swimming are the best ways to shift weight quick.

Going to the gym you will probably put weight on to begin with. As muscle weighs more than fat, doing loads of weights will make you heavier! But will burn fat... it's just a lot of people who start going to the gym give up due to that reason.

 

I play football most evenings so I will eat whole wheat rice / pasta & chicken for lunch, then I will have enough carbs for energy for my evening activities. Avoid eating carbs late on, try eat them as early as possible. Then avoid white bread, pasta, rice - go for whole wheat.

[Iain.Faulkner]

Weigh in tonight..... another 3.5lb's off :-) I want that 1 stone award next week!

[bondbill2k2]

Weigh in tonight..... another 3.5lb's off :-) I want that 1 stone award next week!

 

Im sure youl do it, renember always weigh-in of a morning in your birthday suit to get a proper reading otherwise youll prob see a couple more lbs on of a night (having eaten only a few hours ago)

 

Checked this morning ive now reached the 1stone mark

 

 

Ordering one of those flasks suggested by elsiegee for food, I have some heinz soup with me toady in a normal stainless steel flask which is good to keep it warm but also means using another cup or bowl and having to carry a spoon too. Will be making some of my own soups of the weekend to keep and reheat during the week too! As for breakfast im still on the weetabix but just buying the large 48packs of saindsburys own works out very cheap, much cheaper then cereal!

Edited February 9, 2011 by bondbill2k2

[witch]

well done to you all - but elsiegee - I met you at BETT and you looked extremly slim to me then - where on earth has this weight loss come from?!

As for exercise - here is a very interesting article:

Short bursts of exercise will make you fitter quicker - Health News, Health & Families - The Independent

Basically it is saying that you need to exercise hard for short bursts. It mentions cycling but I can confirm that the same applies to running - a while ago I was running 3 or 4 times a week for about 40 mins but I didnt get noticeably fitter, or thinner!

 

I maintain my weight (not that I know what that is, I havent had any scales for about 10 years - I used to be buliemic and looking at the scales leads to that sort of madness) by exercise and restraint. I do three tough classes a week and walk the dog twice a day.

However, the staffroom choccy biccies are a temptation - I don't eat them because I am hungry - but because I want too - which is odd as we don't have biscuits and cakes in the house at home

[thepineapplehead]

Weightwatchers new ProPoints plan seems to be working, as does cutting out alcohol during the week, and replacing non-healthy stuff with light/low-fat etc things - skimmed milk, extra extra light philadelphia, etc.

 

Some of the WW foods and snacks are actually quite tasty too

 

We don't really have chocolate or biscuits in our house. The only snacky things we keep are Quavers and French Fries, which are less than 100 calories per bag and are about 1-2 points.

[Iain.Faulkner]

Weightwatchers new ProPoints plan seems to be working, as does cutting out alcohol during the week, and replacing non-healthy stuff with light/low-fat etc things - skimmed milk, extra extra light philadelphia, etc.

 

Some of the WW foods and snacks are actually quite tasty too

 

We don't really have chocolate or biscuits in our house. The only snacky things we keep are Quavers and French Fries, which are less than 100 calories per bag and are about 1-2 points.

 

That's what I'm doing as well, but I get 63 points per day and I'm struggling to use them all!! I buy the Weightwatchers toffee bar things for my mid morning snack and they're quite tasty. Plus the recipe's from WW's cookbooks are pretty nice as well. Extra Light Philadelphia and breadsticks is my other snack of choice now :-)