Losing Weight

Diet is 80% of losing weight or gaining muscle.
Sort your diet out first and then focus on exercise.

Good foods:
Protein:
Fish - Tuna, cod (Non-battered), pilchards (Most fish in all honesty)
White meat - Chicken breast, Turkey

Veg:
ANY OF IT, buy frozen bags from tesco, 80p each, will last you a few days.
Salads

Carbs:
Basmati Rice, rye bread, brown bread, wholemeal pasta, oats.

Drink:
Black coffee, water (About 2lt a day)


4-5 small portions a day, work out your BMR online by typing in your stats into 3 or 4 calculators, get the average, subtract 500 calories from it and then that's what you eat. While I'm cutting I personally eat:

Breakfast: Whey protein + 50g oats
Meal 1,2 and 3 - 175g of chicken breast, 90-100g of rice + All the veg I can stuff down my trap
Meal 4 - 175g of chicken breast or fish + Veg.
Post gym session: Whey protein

Comes out just below my BMR, but I do cardio to lose the extra calories to allow me to lose weight around 2lbs a week.


Here's a good website for you to do everything I mentioned above:
www.livestrong.com

Has nearly all the foods you want already calculated in there, you just add them to your daily meal plan and it'll tell you how much you've eaten. WIll also give you your BMR and subtract the calories for you to lose 2lbs per week. You have to re-calculate every 5lbs you've lost, as your BMR will reduce.
 
Virt said:
Don't make the mistake of starving yourself, as your body will adjust and try to store as much fat from the food you do eat.

Go slowly and work up to things. Don't go all out and get injured or hurt, as you'll just end up back at square one, feeling sorry for yourself.
Click to expand...

Good advice right there ^

I starved myself a couple of months back and felt a lot better but literally put it all back on again over a week !

Exercise is the key
 
Aedus said:
Diet is 80% of losing weight or gaining muscle.
Sort your diet out first and then focus on exercise.

Good foods:
Protein:
Fish - Tuna, cod (Non-battered), pilchards (Most fish in all honesty)
White meat - Chicken breast, Turkey

Veg:
ANY OF IT, buy frozen bags from tesco, 80p each, will last you a few days.
Salads

Carbs:
Basmati Rice, rye bread, brown bread, wholemeal pasta, oats.

Drink:
Black coffee, water (About 2lt a day)


4-5 small portions a day, work out your BMR online by typing in your stats into 3 or 4 calculators, get the average, subtract 500 calories from it and then that's what you eat. While I'm cutting I personally eat:

Breakfast: Whey protein + 50g oats
Meal 1,2 and 3 - 175g of chicken breast, 90-100g of rice + All the veg I can stuff down my trap
Meal 4 - 175g of chicken breast or fish + Veg.
Post gym session: Whey protein

Comes out just below my BMR, but I do cardio to lose the extra calories to allow me to lose weight around 2lbs a week.


Here's a good website for you to do everything I mentioned above:
www.livestrong.com

Has nearly all the foods you want already calculated in there, you just add them to your daily meal plan and it'll tell you how much you've eaten. WIll also give you your BMR and subtract the calories for you to lose 2lbs per week. You have to re-calculate every 5lbs you've lost, as your BMR will reduce.
Click to expand...

Nice advice, problem with myself is I have such a picky diet, for example the only thing on that list you have stated that I would eat is chicken/veg. I cant stand fish, i dislike brown bread/wholemeal pasta etc, which is a pain in the arse as I know its so much better for me.
 
Xire01 said:
Nice advice, problem with myself is I have such a picky diet, for example the only thing on that list you have stated that I would eat is chicken/veg. I cant stand fish, i dislike brown bread/wholemeal pasta etc, which is a pain in the arse as I know its so much better for me.
Click to expand...

I don't like the food either, it's boring as hell and tastes like ass. But I eat it because I have to. Sacrifices have to be made for the greater good. Once weight starts to come off you find it much easier. Carbs are also important for energy, else you will turn into a grumpy ******* who can barely be bothered to get off his ass. You need a balanced diet and you need to eat things you're not fond of, just because this is how it works, good food never tastes that nice, but you deal with it and put a bit of sauce on to try and hide the blandness.
 
I have tried a few diets, all were okay to start with but all became so boring... Take a look at the Harcombe diet, promise if you follow it you will lose weight without counting calories.
 
Brookert said:
go out cycling. Easiest and most fun way to start losing weight. Its non-weight bearing so you won't do any damage to your knees or anything.

In your current condition, if you were to go out running, you would put yourself at risk of a serious knee injury. So take it steady and do non-weight bearing exercise first
Click to expand...
Cycling is good but take it easy to start with you very much can damage your knees!

Spring 2010 at the grand old age of nearly 33 I got back on my bicycle for the first time in a decade. ( I was generally of reasonable fitness and had been inline skating for years which uses the same muscle groups)

A month in and I was really enjoying cycling round the country lanes then I got pain in my knee mid cycle one day.

Cue 4 months of reduced exercise, 6 months of no exercise, then xrays, mri, bone scan (inject you with a radioactive marker) and physio since April this year. Quadriceps Tendinitis was the diagnosis.

Just this morning I joined a gym to help continue my recovery.

Maybe I had a pre-existing defect which manifested itself with cycling or maybe it is just part of getting older that we must ramp our exercise levels more slowly than when we were young.
 
It is about a lifestyle change not a diet or quick fix, eating healthy being active is the key to hopefully a long and healthy life!

Its about learning what foods do what, what exercises you can do and if you enjoy them, plenty of info on the internet, just don't think its going to be easy and quick, you are changing years of bad habits, motivation and determination is going to be need in abundance.

Winter is coming, not the best time to start a diet and exercise, due to the cold, dark nights, I started in March and have lost over a stone in weight and was out cycling nearly every day and running most days, you can still do it in the winter but it takes a lot more determination to go out running out 5pm when its 5c and dark! Gyms are great but I prefer doing cardio outdoors.
 
aumz said:
What is the best form of activity is the best way to loose the weight quickly.
Click to expand...

Eat less, exercise more. There is no magic cure. (excluding dietpills or maybe taking speed everyday, but that isnt healthy!)

Motivation (and confidence) will increase with as you eat healthier food and do some exercise. Swimming is great, even just walking. A 20 minute run followed by some light weights and situps is great for you.

Also drink ice cold water throughout the day, cut out fizzy drinks and dont eat after about 7pm (if you need to just have fruit and water)

If you want to have takeaway, have something healthy - Ive just hand nandos half chicken, spicy rice and cole slaw. Tasty and reasonably healthy

Theres no such thing as a diet, its a lifestyle being healthy.
 
I was more or less the same as you (apart from the age - I'm almost 46). Me and the Mrs joined weightwatchers last month to try and kick start some weight loss. After 7 weeks I'm down to 15 st 1 lbs and feel better in myself already. We weigh out our food more and don't snack at night.

I love beer and that's been one of my biggest problems. I don't drink during the week but at weekends I'll hang one on! I've just had 3 weeks with no alcohol though but blew it all when we went to the Lake District last week! I'm off to Manchester this weekend so that'll be another heavy weekend.

Luckily I can use the gym at work for free and I usually do about 35 mins on the X Trainer/Bike/Treadmill 4 times per week. We also have a swimming pool but too many women use it and don't want to subject them to my lardy body!! I don't think I'll ever get down to 12 st but getting back to 14 st right now would be a big achievement for me.
 
Aedus said:
4-5 small portions a day
Click to expand...

I was surprised at how effective this is but it's been great for me losing almost half a stone over the last couple of weeks. I've been eating smaller, healther meals (but not been overly strict, still tastes nice!) and eating fruit, fat free yoghurts, caramel rice cakes, nutrigrain bars, all that sort of thing as snacks to stop me feeling hungry.
I think the idea is the constant digestion keeps your metabolism up and helps burn those calories throughout the day.
Combined with regular exercise (Lunch walk, walk the dog after work and 15-20 min on the rowing machine) the weight has been dropping off without too much effort and zero gym time!
 
Thanks for all the advice, I think hearing a few people on here that were in the same situation as myself overcome it has helped.

A side note, weights....to do or not to do while trying to loose weight. Nothing major as I can not afford a gym membership. I have a set at home.

Should I just concentrate 100% on the weight issue before I throw anything else into the mix.
 
The key is: lifestyle change.

Don't become one of those fools that just cuts out various forms of food for a month to get quick results. And then pile it all back on as soon as the "diet" is over and you resume eating those things.

Change your lifestyle in simple and small ways. Change what you eat, particularly quantities and frequency, in simple and small ways.

Andy said:
Stay away from the carbs tubby!
Click to expand...

You need carbs to do any meaningful exercise.
 
Last edited:
aumz said:
A side note, weights....to do or not to do while trying to loose weight.
Click to expand...

Depends what you have at home really. If it's just bicep curls then I'd say no. If you have a barbell and a decent range of plates then I'd say get pressing, squatting, and deadlifting for sure.
 
Robbie G said:
Depends what you have at home really. If it's just bicep curls then I'd say no. If you have a barbell and a decent range of plates then I'd say get pressing, squatting, and deadlifting for sure.
Click to expand...

+1 on this. If you're undereating while lifting heavy, you'll stop your body catabolizing muscle over fat. If you have the occasional food binge while lifting heavy (protein intake sufficient of course), then you'll bulk up.

Or you could not lift and instead lose muscle while dieting and put fat on if you binge.

I'm a fat bar steward (205lbs @ 5'9) but I squat, bench and deadlift, as well as cycle commute so I'm still reasonably fit. The only reason I'm not thinner is I loves my food.
 
You must log in or register to reply here.
Back
Top Bottom