2012 Weight Loss Thread

[Yaayuh!]

5'11"
13 Stone 8.5 Pounds
Mostly fat round the gut.
Legs of steel/muscle

I'm the above, so in a very similar place (but started at 15 stone 4 pounds & have another 1.5 to go.

Whole-grain rice, udon noodles are great - skimmed milk, make sure you are getting enough protein (protein powder may be worth getting).

Make sure you do some weight lifting, it will help retain muscle & develop what you have already.

I'd start logging everything on myfitnesspal, gives you an idea on how much protein/carbs/fat you are getting daily (35% protein is a good start).

Also, try not to eat too much fruit - it's mostly sugar & doesn't have that much nutritional value - load up of the veggies.

Thanks for your input!

Weights, good idea. Weight loss doesn't necessarily mean fat loss, muscle will go too if i'm not careful. I want to burn the fat mostly but will get my dumbbells out and also do some sit-ups and press-ups routinely.

I'm going to Tesco after my first Gym session tonight, will get a heap of protein mix, some Quorn, veg, beans and a bucket load of wholemeal rice. I'll check out the noodles too.

As for skimmed milk, i may use it for the protein mix but there is no way im using it in tea/coffee or drinking it as is, it tastes foul. I usually have semi-skimmed Cravendale.

I'm tempted to just rule out cheese. It will be hard, i f'ing love cheese and have it with/on most things lol, pizza is my favourite food as well

 

[PStiffler]

I'd question how heavy he actually is? Unless calories are being completely blown out of the water by portions or soft drinks I doubt he's a big guy. If he's just after losing that last few % body fat and showing definition he'd get better replies in the gym rats thread (imo).

I'm 5ft 11 and 15:st 10lb's. It's fat loss I'm looking at mainly. I only drink water (around 2-4 litres a day) and 2 cups of black coffee which I thought was OK?

Do some heavy weight lifting.

Also replace the semi-skimmed milk with skimmed.

Try to see how many calories you are getting, as without that info it's hard to determine if you are on a deficit - it may be portion control you need.

Myfitnesspal is pretty easy to use.

Also, have you noticed a loss in inches?

I've signed up to MyFitnessPal and downloaded the app, so I will track using that to get more accurate figures. No, there is a small inch difference, trousers are a bit looser but nothing major.

4 Sausages is never going to be the healthiest option for your main meal, regardless of whether they're grilled or not. Perhaps Quorn sausages, but definitely not pork sausages.

Try replacing the fatty meats you're having with your main meals for lean cuts of beef, pork and chicken.

TBH I thought meats like that were essential as long as you didn't cook them in oil and grill them. Isn't turkey the leanest of meat?

I'm a bit lost with meal ideas at the moment and I'd like soem suggestions as to what else I can try to vary my current diet I listed on the previous page.

Any other feedback?

Thanks

 

[elmarko]

Thanks for your input!

Weights, good idea. Weight loss doesn't necessarily mean fat loss, muscle will go too if i'm not careful. I want to burn the fat mostly but will get my dumbbells out and also do some sit-ups and press-ups routinely.

Yeah, doing heavy weights will really help make sure it's just fat you lose, not muscle (well, or at least keep it at an absolute min).

I'm going to Tesco after my first Gym session tonight, will get a heap of protein mix, some Quorn, veg, beans and a bucket load of wholemeal rice. I'll check out the noodles too.

As a rule, if I'm going to eat carbs I try to get high fibre carbs (Crunch bran is great) - wholegrain stuff is always good (brown isn't that great)

Baked beans are also pretty good (low salt/sugar ones), eggs if you eat em are also great in the morning for dieting,.

As for skimmed milk, i may use it for the protein mix but there is no way im using it in tea/coffee or drinking it as is, it tastes foul. I usually have semi-skimmed Cravendale.

Yeah, I only do skimmed for the protein shake myself (coffee black n all that).

I'm tempted to just rule out cheese. It will be hard, i f'ing love cheese and have it with/on most things lol, pizza is my favourite food as well

Cheese is OK, as long as you know how much you are eating - just record it on myfitnesspal & it will give you an indicator as to how much you can have.

I was doing cardio for 2 months & didn't start losing weight till I started doing stronglifts 5x5 (simple exercise routine involving a few compound exercises 3 times a week).

Definitly worth a look!.

 

[Dave M]

I'm 5ft 11 and 15:st 10lb's. It's fat loss I'm looking at mainly. I only drink water (around 2-4 litres a day) and 2 cups of black coffee which I thought was OK?
....

I'm a bit lost with meal ideas at the moment and I'd like soem suggestions as to what else I can try to vary my current diet I listed on the previous page.

Not what I expected, If I was you I'd weigh/measure/look up everything and work out *exactly* what you eat every day of the week. If you aren't sure, estimate high. Don't cut yourself any slack.

Then reduce it. Then some more, and some more again. Until you lose weight. Try to eat RDA protein+fat (good fats) and fill the rest with veg and low gi carbs.

Don't forget the kcals in the fruit. The only thing you can ignore is water.

 

[Psymonkee]

Not been posting in here in ages but after a great start to the year I hit a rough patch and just stopped exercising and eating correctly. Back to a proper diet now but being brutally honest with myself I find I'm coming in at about 1300 calories a day which seems a little on the low side even by my calculations.

Anyone able to shed some light on that? Really lacking in motivation to exercise but not sure why

 

[elmarko]

Not been posting in here in ages but after a great start to the year I hit a rough patch and just stopped exercising and eating correctly. Back to a proper diet now but being brutally honest with myself I find I'm coming in at about 1300 calories a day which seems a little on the low side even by my calculations.

Anyone able to shed some light on that? Really lacking in motivation to exercise but not sure why

Unless you are 5foot you need to eat more.

Try upping it to 2000 a day then doing some weight training, I didn't lose anything on 1200 a day, then a couple of weeks after increasing it to 2000 my weight starting coming off.

 

[rG-tom]

...
I was doing cardio for 2 months & didn't start losing weight till I started doing stronglifts 5x5 (simple exercise routine involving a few compound exercises 3 times a week).

Definitly worth a look!.

I had lost a lot of weight before starting doing any lifting, but saw a dramatic change when i started SL5x5, really really is an amazing program for weight loss!

http://www.twilight-photography.co.uk/fitnessdiary/

It's in the BB thread, but might be worth seeing for folks in here too

 

[elmarko]

I had lost a lot of weight before starting doing any lifting, but saw a dramatic change when i started SL5x5, really really is an amazing program for weight loss!

http://www.twilight-photography.co.uk/fitnessdiary/

It's in the BB thread, but might be worth seeing for folks in here too

Yup, I noticed my weight loss sky-rocket when I started lifting again.

Without lifting it seems to go at a terrible 0.5 pounds a week, eating more I can lose 1.5 a week while lifting.

 

[paradigm]

I've just started on weight loss, I'm not dramatically overweight, but comfortably beyond the boundary that "starts" overweight (both looking at BF% and BMI).

I'm 5'9" and when I started on my dieting (only two weeks ago) and increased activity I was 13 stone, with a waist size of 34".

I've only dropped from 82.5KG to 80.8KG, but I feel healthier (I'm guessing mostly down to the healthier diet and more exercise). Currently working to a calorie budget of 1280/day (BMR calculations seem to put me at around 2250~2300), in order to lose 1KB/week (in theory). Is my diet ok?

Typical breakfast:
Oat-so-Simple with skimmed milk, added apricots and cranberries

Mid-morning snack:
Banana or rice cakes (brown rice) with tomato

Typical lunch:
Small tin of tuna/salmon or lean turkey breast with either brown rice, wholegrain pasta, or wholegrain couscous, and a mix of either beans/pulses or mixed veg.

Typical dinner
Getting stuck on dinner, trying to avoid potato and bread (bread not so much of a problem as the GF is Coeliac), so far I've been having lean cuts of meat (beef, pork, chicken, turkey) with either salad (inc boiled egg) or mixed veg.

I've also cut out all soft drinks (I still have 1 or 2 pints of lager a week - I know I shouldn't really), and don't eat "junk" snackfood items like crisps or biscuits. Although I'm not sure if I'm going about this the right way, should I still be "treating" myself every so often (weekly?) Or should I be allowing my old "regular" diet back into my routine but cutting the portions?

Activity-wise, my biggest problem at the moment is that I'm doing a lot of walking and jogging (at least twice a day, aiming for 3, 45min+), but can't seem to find a solution to getting blisters on the bottom of my heel, I've tried 4 or 5 different pairs of trainers and nothing seems to prevent them. It's starting to get me down a bit now, as it's preventing me from continuing at the rate I was getting used to.

 

[Arcimbaldo]

Hey all, ive recently decided that the time has come to shed a few pounds. I'm 17 at the moment but weigh a touch over 18 stone, About 18st 2? Im about 6ft or just under, I played a fair bit of rugby when i was younger so im quite a big guy, my lower body is pretty strong but i still want to maybe get down to around 15 stone? I am also planning on getting fit for the next rugby season.
Below is a pretty recent snapshot of me.

At the moment im doing about an hour of weights (mainly upper body/core) every other day and a 1.5-2 mile run on the inbetween days, i started this on monday and am still sore after the first session haha!

I am basically after any tips on what to eat and any specific fat burning exercises i should be looking into, from what ive gathered i should be eating small meals often?

Thanks for any help!

Archuth

 

[elmarko]

I've just started on weight loss, I'm not dramatically overweight, but comfortably beyond the boundary that "starts" overweight (both looking at BF% and BMI).

I'm 5'9" and when I started on my dieting (only two weeks ago) and increased activity I was 13 stone, with a waist size of 34".

I've only dropped from 82.5KG to 80.8KG, but I feel healthier (I'm guessing mostly down to the healthier diet and more exercise). Currently working to a calorie budget of 1280/day (BMR calculations seem to put me at around 2250~2300), in order to lose 1KB/week (in theory). Is my diet ok?

Typical breakfast:
Oat-so-Simple with skimmed milk, added apricots and cranberries

Mid-morning snack:
Banana or rice cakes (brown rice) with tomato

Typical lunch:
Small tin of tuna/salmon or lean turkey breast with either brown rice, wholegrain pasta, or wholegrain couscous, and a mix of either beans/pulses or mixed veg.

Typical dinner
Getting stuck on dinner, trying to avoid potato and bread (bread not so much of a problem as the GF is Coeliac), so far I've been having lean cuts of meat (beef, pork, chicken, turkey) with either salad (inc boiled egg) or mixed veg.

I've also cut out all soft drinks (I still have 1 or 2 pints of lager a week - I know I shouldn't really), and don't eat "junk" snackfood items like crisps or biscuits. Although I'm not sure if I'm going about this the right way, should I still be "treating" myself every so often (weekly?) Or should I be allowing my old "regular" diet back into my routine but cutting the portions?

Activity-wise, my biggest problem at the moment is that I'm doing a lot of walking and jogging (at least twice a day, aiming for 3, 45min+), but can't seem to find a solution to getting blisters on the bottom of my heel, I've tried 4 or 5 different pairs of trainers and nothing seems to prevent them. It's starting to get me down a bit now, as it's preventing me from continuing at the rate I was getting used to.

You need to eat more, 1280 is what you eat if you are a 50 year old 5"2 woman trying to drop some pounds.

 

[elmarko]

Hey all, ive recently decided that the time has come to shed a few pounds. I'm 17 at the moment but weigh a touch over 18 stone, About 18st 2? Im about 6ft or just under, I played a fair bit of rugby when i was younger so im quite a big guy, my lower body is pretty strong but i still want to maybe get down to around 15 stone? I am also planning on getting fit for the next rugby season.
Below is a pretty recent snapshot of me.

At the moment im doing about an hour of weights (mainly upper body/core) every other day and a 1.5-2 mile run on the inbetween days, i started this on monday and am still sore after the first session haha!

I am basically after any tips on what to eat and any specific fat burning exercises i should be looking into, from what ive gathered i should be eating small meals often?

Thanks for any help!

Archuth

If you are about 6foot I'd aim for around 13 stone tops, anything more is unlikely to be muscle (unless you are very very muscular).

Are you recording what you eat?, as that's the most important part - more important than the exercising.

 

[paradigm]

You need to eat more, 1280 is what you eat if you are a 50 year old 5"2 woman trying to drop some pounds.

What would you suggest? Upping to around 1500 calories?

 

[gigeorge]

Im 18 stone, i cant lose any weight untill my knee is sorted. Im rubbish at reducing intake and awful at starving myself, have the will power of a 4 year old. Cant wait to have my knee op (not caused by excessive weight) done so i can get back in the gym and shift 4 stones !

 

[PermaChanged]

Im 18 stone, i cant lose any weight untill my knee is sorted. Im rubbish at reducing intake and awful at starving myself, have the will power of a 4 year old. Cant wait to have my knee op (not caused by excessive weight) done so i can get back in the gym and shift 4 stones !

Not helped by it either at a guess

 

[m3csl2004]

Im 18 stone, i cant lose any weight untill my knee is sorted. Im rubbish at reducing intake and awful at starving myself, have the will power of a 4 year old. Cant wait to have my knee op (not caused by excessive weight) done so i can get back in the gym and shift 4 stones !

Surely it is difficult to lose weight without sorting your diet?

 

[gigeorge]

Surely it is difficult to lose weight without sorting your diet?

my diets not bad, i eat chicken salad every day for lunch and a std evening meal, no snacks. i just seem to remain at this weight, like i said, im no good at starving myself.. theres only so much water you can drink !

Obviously i need stronger will

 

[gigeorge]

Not helped by it either at a guess

Correct !

 

[elmarko]

What would you suggest? Upping to around 1500 calories?

If you are around 30 and around 6 foot, then at least 1800 a day.

Eating too little will just slow down your metabolism, making it harder to lose weight in the long term - not only that but once you go back to eating normal amounts you will just regain weight quickly.

It's best to cut it slowly & add some weight training.

I'm 27, 191 pounds, 5"11 & eat 1800 on off days & 2200 on training days losing about 2 pounds a week (3 days a week I'm doing weight lifting for 35mins a day).

 

[elmarko]

my diets not bad, i eat chicken salad every day for lunch and a std evening meal, no snacks. i just seem to remain at this weight, like i said, im no good at starving myself.. theres only so much water you can drink !

Obviously i need stronger will

Need more info on how many calories a day.

A standard evening meal could be well over 1000 calories pending on what you are eating/portion control/amount of oil/cheese or other very high calorie foods.