2012 Weight Loss Thread

Nuts aren't unhealthy as such but they are quite high in calories sadly so cutting back your intake could help.

Personally I don't track everything I eat but it worked really well for my other half who used to snack pretty much all day.

I stuck to 3 pretty basic rules:

1) Avoid sugary/fatty/bad food as much as possible and fill up on vegetables when possible.
2) Exercise for at least 30 minutes each day (usually do an hour)
3) Drink plenty of water (at least 2 litres/day, aim for 3-4)

On top of that I used a few apps to track my exercise and weight, I found the former more motivating on a daily basis since your weight will fluctuate day to day and it's great to actually feel you are fitter as well as just looking less of a tubster.
 
Nuts are fine even good for you but the key word is moderation. My current allowonce is 1420 calories a day and I top this up with between 400 - 800 calories a day that I earn by doing either cycling, running or both. So when I think about what food to eat I think how to get the most on my calories and I also think just about how hard I've worked to earn some of those calories and the last thing I want to do is waste them.

So you really have to think about how much in calories the nuts use up and remember to stay within your calories.
 
Nuts are quite often used as an easy way to bump up calories when weight training, as such I'd definately recommend avoiding them when trying to lose weight. For what is essentially a snack, they're relatively large in terms of calories. Half a bag alone can easily be equivalent to 3 or 4 bags of crisps.
 
Just started my weight loss this week. 1 hour of cardio daily followed by weight training. Let myself go these past few years.
 
Just done a MyFitnessPal profile and set my goal weight from 76 to 66 as a starter?
It gave me a recommended goal of 1640 calories, i put in everything i had today as well as the exercise i did and it gave me a total of 1630-125cal because I walked to work today which is roughly 30mins at a good pace. Unfortunately I didn't get out for a run but will do 100% tomorrow.

Regarding the nuts, they are not nuts as such it is roasted corn that i am addicted to and the rough amount i had was 520 calories so they are bad! :(

As of tomorrow no more, crisps/biscuits/large amount of nuts instead i will replace it with fresh/dried fruit.
I religiously only drink water anyways so i am fine on that part.

As of tomorrow i am also going to do at least 1hr exercise when i get home. In the morning i will walk to work roughly 2miles so 30mins. I am going to look into getting a bike though and take a nice route which extends it to 8miles.
 
What do people think of an omelette with chicken/turkey for breakfast? I was having scrambled egg but after a couple of months of that gets quite boring. Cheers
 
I'm no expert but I don't think you can go wrong with eggs and lean meat - try some chopped peppers or a bit of fresh spinach in there for variety.
 
Personally I think healthy cereal like bran flakes, weetabix, shreaded wheat and porridge are the best way to go. You have to remember this is not a diet but a lifestyle change and only have for breakfast the sort of things you intend to always have even when you've reached your target weight.

Ultimately you can have whatever you want as long as you stay within your calories which may mean tiny portions.
 
pumaz said:
Personally I think healthy cereal like bran flakes, weetabix, shreaded wheat and porridge are the best way to go. You have to remember this is not a diet but a lifestyle change and only have for breakfast the sort of things you intend to always have even when you've reached your target weight.

Ultimately you can have whatever you want as long as you stay within your calories which may mean tiny portions.
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I've heard bolded text above a million times and this is what I've done and what Im going to keep doing. No offence but I'm staying away from cereals and sticking with scrambled egg if I have to. Its working so best to stick with what is working for me. I just wanted some advice on different things I could have (NOT CEREALS) not hear something I keep hearing over and over again.

Cheers.
 
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All I can do is give advice on what's working for me, you can ignor it or try it yourself. It's totally up to the individual. I'm happy with myfitnesspall and the calories seem to tally for me. I also think cereal is a easy healthy low calorie breakfast.
 
Cereal is generally not ideal. It is convenient though.

If an active male is taking in less than 1800kcals then you need to start asking questions. I'm not saying it's automatically bad, but closer scrutiny is required when dealing with lower calorie intake for an active individual.
 
Bizkid if your going to do 1 hour of cardio a day you should be eating 2300 calories. Your mixing weight loss with a healthy lifestyle here, two different things. More excercise means more calories. No excercise means no more needed. That 1 hour run is not needed as your going to need more cals to suffice burnt cals. There's no way you'd last on 1600 cals with an hour of excercise daily, just won't happen.

Do this

Eat 1800 a day.
4 days a week lifting.
Watch the fat drip off.
 
ElliottJames said:
Bizkid if your going to do 1 hour of cardio a day you should be eating 2300 calories. Your mixing weight loss with a healthy lifestyle here, two different things. More excercise means more calories. No excercise means no more needed. That 1 hour run is not needed as your going to need more cals to suffice burnt cals. There's no way you'd last on 1600 cals with an hour of excercise daily, just won't happen.

Do this

Eat 1800 a day.
4 days a week lifting.
Watch the fat drip off.
Click to expand...

This seems reasonable, would adding "load yourself up with protein" not also be sensible?

Currently following the "fat loss for noobs" thread on bodybuilding forum. I have a bit of a sweet tooth so adding a bit of cardio on top to make life a bit simpler.

Seems to be going fairly well, while weight isn't really going down much (maybe 10kg total in around a year) I look a lot healthier and I seem to be doing a fairly feeble but sustainable "recomp" as the terminology on there goes.
 
Mercutio said:
This seems reasonable, would adding "load yourself up with protein" not also be sensible?

Currently following the "fat loss for noobs" thread on bodybuilding forum. I have a bit of a sweet tooth so adding a bit of cardio on top to make life a bit simpler.

Seems to be going fairly well, while weight isn't really going down much (maybe 10kg total in around a year) I look a lot healthier and I seem to be doing a fairly feeble but sustainable "recomp" as the terminology on there goes.
Click to expand...

All depends really I'd only recommend cardio if your not strict with dieting then otherwise allow yourself + 400 cals if you intend on doing 30+ minutes cardio
 
I'm quite happy on around 1800-2000 calories a day, I weighed 244lbs last Wednesday (new weigh in due this evening!) and cycle around 6 miles a weekday, 30+ miles over the weekend. I'm 6ft4 and have dropped from 23 stone.
 
icecold said:
Cereal is generally not ideal. It is convenient though.

If an active male is taking in less than 1800kcals then you need to start asking questions. I'm not saying it's automatically bad, but closer scrutiny is required when dealing with lower calorie intake for an active individual.
Click to expand...

Unfortunately the same rules do not apply to sedentary office workers who are 'predisposed' shall we say to high bf. Insulin sensitivity is awful, hormones are out of whack etc.
I found even when I was over 200lbs still I had to dip to 1600kcal or so to break a fat-loss plateau. Now I'm down to 165-170lbs and I honestly think my body has worked itself out with regards to insulin/leptin and test/oest etc. I can cut quite successfully on 1900-2000kcal with the same level of activity.
 
Can someone explain to me the cardio vs weights for weightloss?

Is it, weights = muscles = more cals burned + cal defiant diet = weight loss
 
Thanks Chris, thats right, i want to loose my fat, which im well on the way to, and replace with muscles. then try out for the wwe :D
 
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