The NEW Weight Loss thread!

[elsiegee40]

At the start of 2010, the BBC showed "Ten things you ought to know about dieting" (title may not be exactly correct)

 

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 I modified my diet to:

 

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 filled me up and I stopped snacking as I wasn't getting 'hunger pains'.

 

That combined with more exercise and cutting back on the alcohol (restricting myself to wine at weekends) brought about very good results.

 

Needless to say, I have become less strict with myself and it's showing round my waist, so I'm back to poached egg for breakfast and soup making.

Edited January 8, 2013 by elsiegee40

[witch]

The simple rule is: eat less, move more!

I have never found protein fills me up and as a veggie there is a problem with that anyway - 100g of lean beef has about a third of the calories of 100g hazelnuts.

 

I am addicted to carbs and really find that I don't feel I have eaten anything without them. I am also a grazer - I can't go for very long without eating something.

I have no idea what I weigh - it is probably more than it looks because I do a lot of exercise so I am pretty toned. I never weigh myself but go by my clothes and the way I feel. I over-indulged at Christmas and I need to be a bit more careful for the next few weeks. The problem with being my age is that any weight loss shows in your face which becomes saggy and even more wrinkly!!

Once we turn 40, our metabolic rate — in other words our ability to burn calories — drops. We lose muscle tone. We get stressed and eat more calories than we need, when what we should be doing is exercising more and controlling portion sizes.

[DavidIrwin]

@witch I understand the carbs problem - I was also addicted, but for me much easier to deal with replacing with chicken, etc. Nuts and seeds are great for fill-in snacks but not so good when you need a decent sized meal

[witch]

The thing is, I loathe exercise. I generally hate doing it and will do anything to put it off. I'll happily go for a walk but that's as far as it will go.

 

Walking is considered one of the best exercises. Just make sure you stride out and keep going for at least 30 minutes.

I don't like exercise much either and loathe the gym. But I do 4 classes a week because I know it is worth it and after all it is only an hour or so out of my life - but look around, you may find a class you like. There is a huge variety these days. At the gym my son attends, they have "chase" games attached to the exercise bikes and the treadmills so you can play a game with your friends whilst exercising

[Netwacky87]

Funnily enough I have just been talking bout weight lose, and I was eating a Tesco Light Roast Chicken Sandwich, a 330ml orange juice and a pack of crisps, Im using MyFitnessPal which is logging my calories, and after eating that im on water for tea lol

 

The trouble is I dont do any exercise which yea I know is really bad of me but I havent yet found a sport I actually enjoy playing and that I dont suck at, I dont like the gym as I feel uncomfortable there...Im not a runner and I find lifting weights just OMG boring as hell! Just need to find something thats me! (Well I have which is sitting on the sofa with a big mac!) lol I've just gone up to a 36' waist which is shockingly bad! Cant believe it!

[witch]

@mmoseley - what about a class such as body combat, circuits or the new spinning (static cycling) classes? Those seem to be the ones that attract men to them around here. Or walk.

I'm with you on the sport issue - not because I suck at it, although I am sure I would, but just because I can't see the point

What about exercise on the xbox, wii, or whatever?

[crc-ict]

Back in May 2012 I was at 20st for my 6ft height and decided enough was enough.

 

Both my wife and I joined Weight Watchers at that point, and since then I have lost over 4 stone just by following the plan. No proper exercise to speak of, just a bit of leisure cycling in the summer and trying to fit in some walking during the week. Haven't significantly changed what I eat for meals, just sensible portions and thinking about healthy alternatives. Even snacking hasn't had to go, just be re-thought.

 

Had a bit of a slip over Christmas and put on 2.5lbs (and expect a bit more this week) but I'll get back to it. Just another 3 stone or so to go to be a 'healthy' weight by BMI.

 

I'd recommend it to anyone - it's not as hard as you think. The points system is easy to follow (there are good online and mobile apps to help 'track') and no food is banned. It's certainly not all tasteless ready meals or anything like that. If you love something, you can have it, just maybe at the expense of something else, or in moderation. I've managed to have a Chinese before and stay on plan.

 

Depending on your area, you might even qualify for a GP referral if you are above healthy BMI - this gives you 12 weeks free. That is the only downside, it is a bit expensive at about £22ish a month.

 

Sorry if I sound like I'm trying to sell it, I've just been blown away by how much it has helped me achieve. I'd never have thought this time last year I'd lose that much weight in 2012 - crisps and chocolate were too much of favourites to me!

[twin--turbo]

I almost always make my lunch for work myself.

 

Salad, Soup, Home made Curry ( no rice ) , ocasional baugett...

 

I never buy here.

 

 

Food will power I have, but the odd bottle of wine becomes less odd and that's my main downfall..... But I have made it from 14 -> once in the last 24 months and I am in a more posative frame of mind and have reasons to get my weight down, and doing the climbing helps.

 

Although excercise will indeed gain weight through more mucsel, eventualy there will be no fat left and so long as you continue to reduce calorie intake to complesate teh muscel will tehn get burned off too.

 

Rob

[Miscbrah]

Oh man...

 

I regularly lift weights (3-5 nights a week) and train (MMA/Krav) and ALSO, when on cardio cycles, run 3 miles 3 times a week.

 

This is the WORST time of year for us regular lifters, as the gym fills up with new year's resolution-ers; people reading Harry Potter on the bikes or doing bicep curls in the squat rack or any number of daft flopping around on those giant inflatable balls exercises in the way of everything. And it's like that until February when they all quit.

 

Anyways, putting on muscle is HARD and lengthy work. Losing bodyfat is happily relatively easy.

 

To do so, you need to watch calories in the following way (though do remember I'm not a nutritionist/doctor/trainer:)

 

Calculate your Base Metabolic Rate (BMR.) This is the minimum in calories you need to stay 'alive' in a regular and functional way and grow hair/breathe/function as you should.

 

Calculate your Total Daily Energy Expenditure (TDEE.) This is the amount in calories you would need to intake in a regular day to not loose nor gain any weight. This accounts for walking around/activity.

 

So, if you consume somewhere between these amounts you'll lose weight. You just will. So, you either need to introduce a calorie deficit with different/less food OR you need to do it with exercise. Or both. As has been said above, 1lb of bodyfat is about 3500 calories, so if you aim to introduce that deficit in a week you'll lose 1lb a week. I wouldn't recommend trying to lose MORE than 1lb a week, but I've been alright losing 2-3lb a week. Reasons being though that it's HARD to keep up the more extreme it is and you'll just make excuses, and end up losing the psychological games your brain plays with you to get you into that Drive Thru...

 

Make sure you eat your 5 a day though, that's important. As is a good multivitamin.

 

Try spacing out your meals into 5-6 small meals a day. This REALLY worked in an aggressively good way for me both for a weight loss phase and for a constant stream of energy throughout the day and for training, though some report it's not made a difference. It also takes some getting used to being not quite full, not quite hungry ALL THE TIME, but I settled after about 2 weeks.

 

If you're doing this and you weigh yourself and you've stayed the same or lost little DO NOT WORRY! It takes a week or so to 'kick in' sometimes but it works like the devil. Also, you may be retaining water at the time, or any odd digestive reason which will skew the scales a touch. Better to weigh yourself every Friday morning after you've made boom-boom (I can't put that any more scientifically) and graph the results over two months and see how it's flown off on average.

 

Oh, and have ONE cheat-meal a week, as that's important. No more than 1000 cals in it though.

 

For the TDEE and BMR calculators see Scooby's Calorie Calculator

 

And make his entire site your bible for fitness, cardio or building muscle. EVERYTHING you need to know is on his site and it's truly truly amazing, especially when you consider it's free and he does it all just for love of bodybuilding. Here it is.

 

I remember YEARS back when he had a little gnome (Hans) he used to discuss pullups with and it was about 4 pages and no forum either. REALLY gone global now, with good reason.

 

Anyway good luck with whatever you're all aiming to do. Hope that's been at least a bit relevant although a lot to read.

[twin--turbo]

I've managed to have a Chinese before and stay on plan.

 

A bit of research and thought can keep it all sainish.

 

Pizza ( go for thin not thick crust ) "SHARE"

Indian ( stay away from the creamy ciurries and don't have fried rice ) "SHARE"

Chinese ( acatualy quite good many of them, avoid deep fried dishes and fried rice) "SHARE"

 

Etc..

 

Rob

[Norphy]

I went in for an operation in September and had the pre-assessment in August. I was weighed by the nurse and came in at 110KG (17 stone, 4oz). At 6'2" that left me teetering on obese. I didn't like that so decided to do something about it.

 

I joined Weight Watchers just after I had my op and it seems to be working, I'm down to 97KG (15 stone 4oz) and am still losing. The only problem is that a lot of my clothes don't fit any more!

[DavidIrwin]

@mmoseley Congratulations. Sounds like it works for you and you are doing well. Keep it up

[Netwacky87]

@witch - I dont really like classes (not that ive ever done it, just dont find it appealing) im perfectly happy walking or im considering getting a push bike as cycling is fine as well, sadly work isnt within cycling distance! The Wii is an idea but I have a really bad habbit of coming in from work and sitting on the sofa and not moving. In an ideal world I would loose weight but not do any work to achieve it!

 

@davidlrwin - Sadly very early days yet to know if its working but time will tell! Im not convinced yet!

 

@Norphy - Do you do weightwatchers in a class or just online? Ive looked for the online one but I dont think I would stick to it!

 

WHERE IS MY WILL POWER?!?!? !

[DavidIrwin]

@witch - I dont really like classes (not that ive ever done it, just dont find it appealing) im perfectly happy walking or im considering getting a push bike as cycling is fine as well, sadly work isnt within cycling distance! The Wii is an idea but I have a really bad habbit of coming in from work and sitting on the sofa and not moving. In an ideal world I would loose weight but not do any work to achieve it!

Regarding the classes, I never thought I would enjoy them, but your best bet is to just join one and see how it goes - particularly at this time of year as there are plenty of people who have never done the classes (or been to a gym) before so you will find people who are as nervous (feeling out of place) as you are. Most of them are really friendly!

WHERE IS MY WILL POWER?!?!? !

I found I needed a reason to visit the gym - once I made a couple of friends there I had that

[elsiegee40]

 

I found I needed a reason to visit the gym - once I made a couple of friends there I had that

We joined as a family. I usually end up going with my son who has to do it for his DofE. Making him go makes me go too!

[north-ict]

With regards to motivation here is an idea. Set up a weight loss group on here with everyone thats interested to sign up. Then each week there is a set goal to attain (set amount of pounds) and everyone thats part of the group needs to report back in and if they don't they get a tongue lashing from the rest LOL?

[arwen]

I decided a few months ago that it was about time i lost some weight and got fit again. No idea what I weigh, I just know I've been eating too much and since I got the car I no longer walk as much (when I used to walk everywhere).

 

So I've been trying to cut down on food, but I am a grazer... I get the shakes and can faint if I don't eat every 3 hours or so. Any advice for good diet that lets me eat often? I get Graze boxes and I find they work great for when I am at work. But they are on the expensive side for what you get... :-(

 

Back at the gym tonight however, its gonna be a struggle I think! Kinda want to get back to playing badminton, but its all competitive clubs around here, rather than just playing for a laugh.

[DavidIrwin]

With regards to motivation here is an idea. Set up a weight loss group on here with everyone thats interested to sign up. Then each week there is a set goal to attain (set amount of pounds) and everyone thats part of the group needs to report back in and if they don't they get a tongue lashing from the rest LOL?

 

That sounds a little harsh. I dont think reporting weight every week is good - many people's weight fluctuates day to day or week to week, but reporting when you have done something good (visited the gym, hit a target, been able to tighten your belt one extra notch, etc) would be much more positive

 

Good luck everyone!

 

Dave

[Norphy]

@Norphy - Do you do weightwatchers in a class or just online? Ive looked for the online one but I dont think I would stick to it!

 

 

I do it online. I wasn't sure whether it'd work or not either but it's not so bad.

 

To be honest, to begin with I had trouble using all of my points allocation. My girlfriend kept on nagging me to eat more to use it all but I always felt full after my meals so I didn't. I've got another stone and a bit to go then I'll be at my "ideal" weight, according to BMI at least.

[Netwacky87]

That sounds a little harsh. I dont think reporting weight every week is good - many people's weight fluctuates day to day or week to week, but reporting when you have done something good (visited the gym, hit a target, been able to tighten your belt one extra notch, etc) would be much more positive

 

Good luck everyone!

 

Dave

 

I think thats a brilliant idea!

[witch]

I decided a few months ago that it was about time i lost some weight and got fit again. No idea what I weigh, I just know I've been eating too much and since I got the car I no longer walk as much (when I used to walk everywhere).

 

So I've been trying to cut down on food, but I am a grazer... I get the shakes and can faint if I don't eat every 3 hours or so. Any advice for good diet that lets me eat often? I get Graze boxes and I find they work great for when I am at work. But they are on the expensive side for what you get... :-(

You could just buy bigger packs of the sorts of things you get in the graze boxes and make up little bags of snacks to take to work. If you google graze diets you might find some ideas. I know oatcakes and peanut butter make a good snack, a handful of nuts, a rice cake and some fruit, a yoghurt and a piece of fruit etc etc

[CAM]

I'm a serial grazer myself but have all the Christmas chocolate to get through first. I should probably stop grazing on my lunch just to go into the canteen anyway later.

[north-ict]

That sounds a little harsh. I dont think reporting weight every week is good - many people's weight fluctuates day to day or week to week, but reporting when you have done something good (visited the gym, hit a target, been able to tighten your belt one extra notch, etc) would be much more positive

 

Good luck everyone!

 

Dave

 

The latter part of what I said was just in jest. But to help people to get some motivation going some form of goal per week would be good idea it doesn't necessarily have to be lose a certain amount of weight a week. Could be 'This week i have to start to walk to work and then next week say yes I did start walking and heres my target for the next week etc similar to what you said.

 

It might be good to to motivate people as is reading the thread.

 

My old personal trainer told me its 80% diet and 20% exercise. So its more a lifestyle change than a yoyo thing.

 

Some key things to help reduce weight.

 

Cut out salt (try other seasonings) and like others have said alcohol is another. Try not to eat carbs in the evening.

 

I phoned up some gyms yesterday and looks like I can get a discount so that sounds promising.

[elsiegee40]

I'm a serial grazer myself but have all the Christmas chocolate to get through first. I should probably stop grazing on my lunch just to go into the canteen anyway later.

 

I usually dispose of excess christmas snacks by taking them into school and leaving them in the staff room. They become somebody else's diet problem very quickly.

 

This year they're going to uni with my eldest... I doubt they'll last long there. She says she'll leave them on the kitchen table in her flat labelled 'Help yourself'

[pooley]

I dumped all my choc's in the bin on new years day, I don't have the will power at home with open box's of quality street etc. Weighed yesterday and in 13 weeks (since my daughter was born) I have put on just over a stone. So back in the 15st area. I'm back training and eating healthy, so hope to shift half a stone this month and then a gradual run to my 14st target.

 

Not going mad, just cutting out the cr@p between meals, plenty of water and excersize. I do an early morning bootcamp 6 - 7am twice a week, circuits 1 evening a week and try and fit in a run on the weekend, the early morning suits me as everyone is still asleep when I get home.

 

**Edit**

 

Fitday.com is a free website that I find usefull (in the early weeks) to track my calorie intake.

Edited January 9, 2013 by pooley