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

Spook187 said:
wifi scales lol whatever next, Raymond your such a hipster, next you will be plugging a usb into your belly to suck the fat out.
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anticonscience said:
I thought the same when I read wifi scales, I was amazed such a thing even exists, then I saw the price of them.....LOL!
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Hence Amazon Black Friday sale !!!

It's a novelty, nothing more than filling in a spread sheet out for you and keep track of your weight.

But kinda cool though ! :p
 
The thing that really got my body routine into check was when I started hanging outside Freefaller's gym, work, and house watching my calorie intake and even when he was asleep I would watch his breathing pattern for clues as to how best improve my body exercising daily, even for a brisk walk if a full workout couldn't be achieved.

So, I'm not saying that I want to marry him you should go overboard but just don't call him like I did, every night - every single night till your throat is sore - and you just want him to answer take it easy and do the sums.

Try and achieve a balance.
 
Burnsy2023 said:
I don't want to race, but it'd be awesome if we both updated the thread with our progress.



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.
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I recommend going by look rather than weight. Seen people spam out that they're weight loss is slowing despite them clearly starting to get bigger arms/muscles they never used to use then hack even more off their diet and then losing the size they were stating to get (and so getting back to their weight loss targets) but not put a dent in the belly
 
Burnsy, I'm glad that what I've done has inspired you and hopefully others.

My advice is simple.

Don't over commit yourself.

It's very easy to start diets and/or lifestyle changes with massive ideas but if they're too big a change then they become a chore to stick to.

I started simply with an aim to walk a bit every day and watch my calories. I started logging everything using MyFitnessPal and carrying a FitBit so that the walking I did would give me additional calories. FitBit and MFP link together so it's all automatic.

It took a couple of months for my walking to build up and then I settled at a daily goal of 10,800 steps which equals five miles. I started getting up a bit earlier and getting to work early to 'go for a walk' before I started work for the day and then I'd also take a stroll out at lunchtime as well. I'm quite lucky in that I work very close to a town centre so it's just a few minutes away.

I didn't really change what I ate at all, I just exercised good portion control which was something I never did before.

If I'd started off saying I was going to walk five miles/day from the start, I'd have injured myself and not managed it. Because I just gradually increased my walking, I soon hit that goal and then I started getting quicker. I can now walk at 5mph (proven by doing it on a treadmill) but I tend to walk the streets at around 4.5mph.

If I'd started off by dramatically changing the foods I ate, I wouldn't have enjoyed what I was doing and I wouldn't have been able to stick with it.

Yes, now I've changed my diet slowly. I've never been a great one to eat fruit and veg but I've gradually introduced them more into my daily food. I still don't eat much veg but I normally get through a couple of pound in weight of fruit each day.

So it's just little things. Small but regular changes in your lifestyle that gradually become habit.

I couldn't imagine not going for a walk each day now. If the weather's bad and I don't get out first thing, I'm restless until I can get out and about.

Good luck everyone!
 
The girlfriend and I started on our path to weight loss at the start of the year. Living in London and eating out we were both piling on the pounds. I'm 5' 8" and I went to 12 stone 9, fairly skinny with a beer belly and starting to fatten out in the face. To be fair I've been eating and drinking too much since uni.

We started a pretty fad diet called 'Five Rules':

  • No wheat
  • No dairy
  • No sugar
  • No carbs after 6pm
  • No alcohol

This worked but wasn't at all sustainable but it did lead to general healthier living. By swapping chocolate for grain bars, cutting back on the booze and (I think this is key) not having rice and pasta in the evening we've done pretty well. We had a setback when we went to Sydney for two weeks and ate out every night, but now we're quite relaxed and can maintain our weights while remaining healthy.

So:

Height: 5' 8"
Start Weight: 12 stone 9
Current Weight: 11 stone 6
Goal Weight: 11 stone

Beer belly is down but not gone and the puppy fat has disappeared.

Hoping to at least maintain my weight over Christmas and begin again in earnest in the new year.
 
On 25 October, my friend that I go mountain biking with set a challenge to see who could lose 10kg first whilst not doing anything "stupid" in order to win.

I started out at 94.2kg, and 19 days later I am at 87.9kg. All I did to achieve this was:

1) Literally not eat any crap. No sweets, chocolate, biscuits or soda. I've cut out rice, pasta and potatoes. Breakfast is generally a small portion of oats, homemade salad with chicken or ham for lunch, and something lean with lots of veg for dinner. I drink in the region of 3-4 litres of soda water per day and about 3 cups of tea with no sugar.

2) Exercise. 3-4 times a week I'll do 30 minutes of intense cardio (high resistance and steep incline) on the cross trainer, followed by some rowing and if time allows, weight lifting. On the weekend we go mountain biking which is usually 22 miles with a fair amount of climbing.

I still have 3.7kg to lose to win the challenge, but I actually managed to fit into a pair of jeans yesterday that I have not worn since November 2010 which really gave me some extra motivation. My ultimate goal weight is 80kg, a 32" waist and the ability to wear slim-fit shirts.

I won't lie and say that I don't still crave everything that is "nice". I do however find that my willpower has got stronger every time I step onto the scale and see my progress.

Best of luck to everyone who is trying hard!
 
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I think HIT and 22 miles cycling a week, swimming 6 times a week and walking 5 miles a day is just too much for many to start and is quite daunting. Try simplistic approach first to get your gut health and intake in balance before you aim for the Spartan Race.

Try this for 28 days

Three meals a day
Each meal must contain 1-2 handfuls of non-processed animal protein and unlimited veg
1-3 portions of fruit per day
1-3 handfuls of nuts per day
1-3 portions of good carbs per day
3 litres of water per day (including herbal teas/coconut water)
1 portion of legumes per day (optional)
NO foods containing gluten
NO foods high in processed sugar
NO dairy for first 28 days
NO alcohol for first 28days
NO fizzy drinks/diluted juice/fruit juice from concentrate
1-2 (black) coffee per day
1-2 treats per week

Walk 30 minutes 4 times a week

It's only 28 days if you don't feel better, look better and have more sex just by doing that and not forcing 125 ballistic burpees a day you need to see a doctor.
 
SiD the Turtle said:
The girlfriend and I started on our path to weight loss at the start of the year. Living in London and eating out we were both piling on the pounds. I'm 5' 8" and I went to 12 stone 9, fairly skinny with a beer belly and starting to fatten out in the face. To be fair I've been eating and drinking too much since uni.

We started a pretty fad diet called 'Five Rules':

  • No wheat
  • No dairy
  • No sugar
  • No carbs after 6pm
  • No alcohol

This worked but wasn't at all sustainable but it did lead to general healthier living. By swapping chocolate for grain bars, cutting back on the booze and (I think this is key) not having rice and pasta in the evening we've done pretty well. We had a setback when we went to Sydney for two weeks and ate out every night, but now we're quite relaxed and can maintain our weights while remaining healthy.

So:

Height: 5' 8"
Start Weight: 12 stone 9
Current Weight: 11 stone 6
Goal Weight: 11 stone

Beer belly is down but not gone and the puppy fat has disappeared.

Hoping to at least maintain my weight over Christmas and begin again in earnest in the new year.
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Why no carbs after 6pm? what happens after 6pm?

Unless you have an intolerance dairy and wheat are fine - personally I don't eat/drink dairy if I can avoid it - but I'm a bore when it comes to food. I don't have a sweet tooth so avoid refined/processed foods and sugars.

Alcohol is a big "diet" killer, which is why I tend to enjoy a drink during special occasions, i.e. birthdays, and celebrations - I can go for months without a single drop of alcohol. I am sure that helps.

OF course I am also an avid gym goer, but that isn't necessary. I of course also manipulate my hormonal response via my diet to help me burn fat rather than muscle - but again, that's extreme for most people.

In general it is just about a basic sustainable lifestyle change. A bit of extra activity, a bit of care in your food choices. You don't have to worry too much about counting calories etc... but getting a rough idea of what your are eating/burning does/can help.
 
Burnsy2023 said:
Yeah, I'll be taking waist measurements as well.
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In all honesty, I didn't take before/after photos (it's an ongoing process anyway!), but the only proof of my weight loss, apart from the comments of others, is around my waist. I needed 38" waist trousers due to huge thighs and modest gut. Now I'm fitting into 32" waist trousers.

I've still got fat that I can grasp on my belly, but nowhere near as much as before. I guess it's easy to get disheartened as I want abs (not monster sculpted, but just discernible). Can anyone out there confirm/deny that you need to tense them when at low BF% to see them, or are they always visible?
 
Freefaller said:
In general it is just about a basic sustainable lifestyle change. A bit of extra activity, a bit of care in your food choices. You don't have to worry too much about counting calories etc... but getting a rough idea of what your are eating/burning does/can help.
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This is key really.

Making plans which are sustainable, for me I simply pay for my indulgences I know will happen over the weekend when I socialise.

I have two very low calorie restrictive days to off-set at least two nights out a week, doing this I've managed maintain easily & even shed a fair few pounds of fat. I know after a couple of nice drinks in the company of friends my dietary self control is out the window, so I plan for it & around it.
 
Despite being a bit of a gym/nutrition bore, I still enjoy some treats from time to time. IF anything having them less regularly makes them more appealing as a treat. I've actually conditioned myself to actively enjoy eating healthily over poor food choices - however that takes a long time to achieve unfortunately.
 
Freefaller said:
In general it is just about a basic sustainable lifestyle change. A bit of extra activity, a bit of care in your food choices. You don't have to worry too much about counting calories etc... but getting a rough idea of what your are eating/burning does/can help.
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I think calorie counting will work well for me as seeing the data seems to change my behaviour in other contexts. I don't think I'm in anyway aware of what I'm actually eating and the calorie significance.

One of my targets is to finally be able to wear the Police tunic that I got 3-4 years ago that I have to breathe in to do up the buttons. I'd love that to fit properly again.
 
Burnsy2023 said:
I think calorie counting will work well for me as seeing the data seems to change my behaviour in other contexts. I don't think I'm in anyway aware of what I'm actually eating and the calorie significance.

One of my targets is to finally be able to wear the Police tunic that I got 3-4 years ago that I have to breathe in to do up the buttons. I'd love that to fit properly again.
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You'll be surprised how quickly the changes come to be honest, you'll fit in that in no time if you just need to breathe in to get it done up now :)
 
tom_e said:
You'll be surprised how quickly the changes come to be honest, you'll fit in that in no time if you just need to breathe in to get it done up now :)
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It's really not a good look. Picture a beef joint tied up for roasting, that's me in it. I'd take a picture of me wearing it now, but I'm worried about what'd happen when the buttons fly off at 100mph.
 
You're a person that follows/likes discipline so I'm sure a food diary/calorie counting regime will help for the first few weeks, but you'll sort of fall into a rhythm and start to get an instinctive feel for your dietary requirements in due course.
 
Freefaller said:
Why no carbs after 6pm? what happens after 6pm?
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I'm not massively convinced of the science but the theory goes that you ingest carbs that you don't necessarily require late in the evening, they are converted into fat rather than burned off.

It's anecdotal, but if I eat late I tend not to have lost anything in the morning.
 
SiD the Turtle said:
I'm not massively convinced of the science but the theory goes that you ingest carbs that you don't necessarily require late in the evening, they are converted into fat rather than burned off.

It's anecdotal, but if I eat late I tend not to have lost anything in the morning.
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The reason you haven't lost anything in the morning is because your body still has the food in your digestive tract. Not because you've eaten carbs after 6 and you've put fat on.
 
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