*** The Official OcUK Weight Loss Thread ***

Burnsy2023

Burnsy2023

Burnsy2023

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Seeing as I can't find the previous thread I thought I'd make a new one.

I saw Feek's thread about weight loss and how well he's done: http://forums.overclockers.co.uk/showthread.php?t=18633763&highlight=weight+loss

It's clearly inspiring to loads of people myself included. I've got to the point where I'm unhappy with my current body fat and shape.

Here are my stats:

Age: 27
Height: 5'8"
Weight: ~86KG (I do height in imperial but I do larger weights in metric, I know it doesn't make sense)

I haven't actually weighed myself in a little while which is going to be the first stage of my change of lifestyle. I recently found that being aware of my spending stops a lot of the unnecessary crap being bought, so I'm going to take a similar data driven approach to weight loss too.

I'm going to get a pair of WIFI scales (probably the Fitbit **** Wi-Fi Smart Body Analyser) and just monitor my weight for a couple of weeks. I'm also going to calorie count during the same period to see exactly what I'm currently putting into my body and what my calorie intake is.

I'm aiming to lose around 10-12KG over the next 4-6 months (bearing in mind how I'm likely to eat over Christmas) but most of all I'm looking for steady, consistent, sustainable weight loss. I'm not into fad diets and I want to make sure I keep the weight off. Part of this strategy is to make a repertoire of recipes that are low calorie whilst also still being tasty. If I'm unhappy eating bland food all the time, then I'm going to struggle to keep it up. My main weapon here is portion size control and making sure I stop eating when I'm no longer hungry rather than when I'm full.

So here is my first question: to lose around 500-750g of weight a week, what calorie intakes should I be aiming for?

Next for exercise; I already commute into work via bike which is about 10mins each way but that may go up to 30 mins each day. I do bits of walking around the new forest on an infrequent basis, but my strategy is based on getting a calorie deficit via diet and then using extra exercise when my lifestyle allows to supplement this weight loss. I won't make promises to myself that I can't keep and so committing to daily runs etc won't be sustainable currently.

So has anyone else got tips on this or other help that I may find useful? I'm going to update this thread with progress but I think the combination of support from communities like this and my current plan should be enough to reach my target weight around May next year.

Anyone else setting out on a similar journey in the near future?
 
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For exercise look into HIIT, even 10-15 minutes a day which shouldn't affect your schedule is better than nothing.
 
I plan to pick up one of those wifi scales too, Amazon Black Friday week usually have them at like half price, I'll be looking out for one.
 
Raymond Lin said:
I plan to pick up one of those wifi scales too, Amazon Black Friday week usually have them at like half price, I'll be looking out for one.
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Let me know if you find a decent deal :)

anticonscience said:
Should this not be in the sports arena/one of those sub forums as opposed to GD?
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Should it? My plan is about diet more than exercise.
 
anticonscience said:
Should this not be in the sports arena/one of those sub forums as opposed to GD?
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Weight loss doesn't have to be sports related and the only other sub forum after that what would make sense is La Cuisine but it's not exactly the most visited section.

Nothing wrong with it being here imo.
 
I am getting married next August so have to lose some weight for that.

Height 5"11 (approx)
weight 18st (114kg)

I want to be around 16 stone by the time I get married. While I am 18 stone I do not look 18 stone so a 2 stone weight loss would be nice. Over the coming month I will be cutting down on a lot of the crap I eat then december will be a crap free month (apart from Christmas and boxing day and perhaps a day either side) then maintaining this over the rest of the year. On the whole I do not eat badly, I just eat perhaps too much which when that is combined with a desk job my weight isn't good.

Having done a fair amount of research myself I believe 1-2lbs a week is a healthy amount of weight to lose.

One thing I have found over the years that the food you eat is as boring or as exciting as you choose to make it. Healthy food is far from bland if you make the effort.
 
To workout your caloric deficit, you need to figure out your maintenance allowance (you need to record what you eat to stay the same weight). From here you can then gather that say 2500kcals daily maintains your weight.

Once you know what your maintenance is, then you can subtract calories from there - so you could subtract it down to around 2000-2100kcals.

Everyone is different. No one can tell you how much calories you should or shouldn't be eating. You need to record this yourself and then adjust accordingly.

I've lost about 6kg in 3 months. (6ft, was 85.73kg, now 80.20kg). But I've lost the weight while maintaining strength.
 
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I'm with you dude!

In fact, I just weighed myself on Monday.

Age: 30
Height: 6ft 0"
Weight: 94kg.

I'm a bit of a porker but nothing too serious.

Race you to 10kg loss. Whover loses has to travel to the other dude's city for a celebratory beer :D
 
Burnsy2023 said:
So here is my first question: to lose around 500-750g of weight a week, what calorie intakes should I be aiming for?
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it's not mass you should be looking at, it's body fat.

what's in your kitchen cupboards food wise?

bread - chuck it
fruit juice - chuck it
chocolate - chuck it
booze - chuck it

you get the idea. i highly recommend a nutri bullet and making yourself a smoothie as a work meal. eat something like an omelette, chicken breast for tea and you'll burn fat if you keep your cycling and walking consistent.

i gather you're looking to shift fat as opposed to becoming ripped or built? if you are, i suggest you have this moved to the gym section.
 
Diddums said:
I'm with you dude!

In fact, I just weighed myself on Monday.

Age: 30
Height: 6ft 0"
Weight: 94kg.

I'm a bit of a porker but nothing too serious.

Race you to 10kg loss. Whover loses has to travel to the other dude's city for a celebratory beer :D
Click to expand...

I don't want to race, but it'd be awesome if we both updated the thread with our progress.

cm1179 said:
it's not mass you should be looking at, it's body fat.

what's in your kitchen cupboards food wise?

bread - chuck it
fruit juice - chuck it
chocolate - chuck it
booze - chuck it

you get the idea. i highly recommend a nutri bullet and making yourself a smoothie as a work meal. eat something like an omelette, chicken breast for tea and you'll burn fat if you keep your cycling and walking consistent.

i gather you're looking to shift fat as opposed to becoming ripped or built? if you are, i suggest you have this moved to the gym section.
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Yeah, not aiming to get ripped just lose the belly. The idea of a nutri bullet and never eating bread or drinking fruit juice isn't going to work for me I'm afraid.
 
So what type of food are you going to eat?

I want to lose a bit of weight/belly but totally unsure about meals to assist with cycling/exercise to compliment it.

I'm happy to cut out bread as my GF has done this recently.
 
anticonscience said:
So what type of food are you going to eat?

I want to lose a bit of weight/belly but totally unsure about meals to assist with cycling/exercise to compliment it.

I'm happy to cut out bread as my GF has done this recently.
Click to expand...

Don't get me wrong, I need to limit how much carbs I eat, but I don't want to cut anything out completely. If I drink some juice then obviously I need to account for that in my daily calorie limit and not eat something else.

Obviously I need to eat more chicken, omelettes etc but like I said, it needs to be sustainable.
 
The best way to lose weight, in my opinion, is as you say to avoid fads or solely healthy eating etc as you'll always end up breaking. Find out your basic metabolic rate (there are calcualtors around) and shave 200~ off of that. The BMR is basically the rate at which your body burns calories for energy if you were to do nothing. So as you get out of bed and exercise, you'll be burning calories off of that already. I suggest you just start eating 200 calories less than your BMR a day and see how it feels, there's no perfect amount for everyone and you need to gauge it based on your energy levels etc. You can obviously help this by eating good food.

As for eating, it's about everything in moderation, yes eat healthily, but if you work it out before hand you can still allow yourself a little cake occasionally or what have you without going over your calorie limit.

What's also worth noting is that the body wants to adjust to what you're doing, it'll become more efficient at using calories or performing a certain type of exercise if you don't change it up. You need to vary how you eat and exercise occasionally just to keep things fresh. Try a different exercise or put more effort in than usual. Try eating a lot less on a day or consuming over your limit (with healthy food), this way you'll keep the body guessing and it will have to just burn calories consistantly.
 
Here you go

If you buy, cook at home and eat everything from here you will be happy and healthy :)

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Original

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I'm working on my weight :D
 
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