Need to lose weight, advice please.

Rannoch

Rannoch

Rannoch

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Rannoch
Hi all

I need to shed about 1.5 stone. My diet has never been good as I travel a lot so I found in difficult to make my own meals. But now I am a bit more settled I can prepare my own food. I need a diet plan and I will stick to it, any help or advice appreciated.

Thanks
 
Kaz516 said:
hello my friend, you are in luck as i am one who has lost 20 kg,
food is broken down to 3 food groups
carbodyhydrates
fat
protein
i have tried many diets, the most effective was the atkins diet, which is to cut out the carbodyhydrates, that is stuff like bread, rice, pasta, so for instance if you have a kebab, don't eat the chips or pitta bread, careful of stuff like carrots potatoes, peas or beans, go for more meat, herbs, apples, peaches, tomatoes.

now aside from the atkins diet there are also a few tricks and a fundamental thing to be understood.

jimmy carr the comedian lost lots of weight from this simple trick, have a period of at least 5 or 6 hours of non food consumption before you go to sleep, the fundamental thing to be understood is, it is in your sleep that you will lose weight.
just go to sleep a bit hungry it will do wonders.
another little trick is to not eat breakfast when you wake, wait 2 hours and then break your fast,
you must not on a celebration night or something of the sort stuff yourself full until you cant eat no more, if you do this a whole 2 weeks worth of the diet plan will be wasted and the weight will all jump back on you.
at first it may feel difficult but just keep it in your head all the weight you will lose and how light and energetic you will feel not to mention looks.
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The most effective diet is a lifestyle change you can stick to.

Eating up until the moment you fall asleep will not effect weight loss.

By not eating for 2 hours after waking and 5 hours before you go to bed all you're actually doing unless you have a set meal plan is limiting the time you have available to take in calories it's no causing any sort of weight loss magic to happen.

Although I do agree with not going nuts every now and again and eating everything as it is quite easy to squash a calorie deficit pretty quickly.

Did I just give semi sensible advice in reply to a spam bot? I actually can't tell.
 
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Knowing how to lose weight is really easy - just eat less calories than you need to maintain your current weight. Having the will power to restrict your calorie intake, well that's up to you.

Track your calorie intake with something like myfitnesspal.
 
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amigafan2003 said:
Knowing how to lose weight is really easy - just eat less calories than you need to maintain your current weight. Having the will power to restrict your calorie intake, well that's up to you.

Track your calorie intake with something like myfitnesspal.
Click to expand...

Cheers, I'll have a look at that app. I'd like to lose 1.5 stone in 12 weeks, do you think that is possible?
 
As someone who has lost a significant amount of weight in the past 2 years my advice is not to diet but to make simple lifestyle changes. E.g., reflect on how much you're eating (i.e., count your calories) and when and see if you can subtract something that you probably won't miss much. E.g., with me it was bread with dinner. I literally wouldn't want it now even if it was zero calories but it was adding ~400 calories to my evening meal.

This might sound counter-intuitive but I would also highly recommend not starting at the gym until you have got your diet under control because it's very easy to subconsciously fall into the trap of allowing yourself too much food thinking that you will burn it off at the gym. That's not the way to go because you will are setting up false expectations of what gym work can do (unless you train full-time) and that will lead you to become discouraged.

Similarly, I found it helpful to not deny myself anything food-wise. If I want some fast food or sweets I will have them, but again, it's about trying to moderate your intake. Either have less or them, or make up for it by having a very light meal the next time you eat. E.g., if I have fish and chips on a Friday (which I often do), my Saturday morning meal might be fruit or a small bowl of healthy cereal.
 
I lost three stone in four months and lost the first stone in a month. It takes a lot of discipline, only one or two cheat meals a week but it is doable. I just cut down portion sizes and made sure every meal was a good choice. Even if going out for food, have the salad etc.
 
Whe I lost my weight I did two main things:

1) Walked a lot. I walked 4 miles a night for a few months. I also walked loads of places I would have driven. Walked up stairs instead of taking a lift, etc.

2) Cut out carbs and increased my protein intake.

After a few months I switched from walking to strength training and introduced some carbs again (but I still keep my diet under control).
 
kissenger said:
As someone who has lost a significant amount of weight in the past 2 years my advice is not to diet but to make simple lifestyle changes. E.g., reflect on how much you're eating (i.e., count your calories) and when and see if you can subtract something that you probably won't miss much. E.g., with me it was bread with dinner. I literally wouldn't want it now even if it was zero calories but it was adding ~400 calories to my evening meal.

This might sound counter-intuitive but I would also highly recommend not starting at the gym until you have got your diet under control because it's very easy to subconsciously fall into the trap of allowing yourself too much food thinking that you will burn it off at the gym. That's not the way to go because you will are setting up false expectations of what gym work can do (unless you train full-time) and that will lead you to become discouraged.

Similarly, I found it helpful to not deny myself anything food-wise. If I want some fast food or sweets I will have them, but again, it's about trying to moderate your intake. Either have less or them, or make up for it by having a very light meal the next time you eat. E.g., if I have fish and chips on a Friday (which I often do), my Saturday morning meal might be fruit or a small bowl of healthy cereal.
Click to expand...

MikeTheNative said:
I lost three stone in four months and lost the first stone in a month. It takes a lot of discipline, only one or two cheat meals a week but it is doable. I just cut down portion sizes and made sure every meal was a good choice. Even if going out for food, have the salad etc.
Click to expand...

Hades said:
Whe I lost my weight I did two main things:

1) Walked a lot. I walked 4 miles a night for a few months. I also walked loads of places I would have driven. Walked up stairs instead of taking a lift, etc.

2) Cut out carbs and increased my protein intake.

After a few months I switched from walking to strength training and introduced some carbs again (but I still keep my diet under control).
Click to expand...

Thanks guys, appreciate the replies.

I started on Monday, drinking at least 2.2 litres of water a day and stopped eating all junk food. The cheat meal sounds like a good idea once a week. I got a kettle bell and been doing some training with that with some iPad training apps. Been doing about 9km a day walking so far. Thanks for the myfitnespal app idea.

Does anyone have any meals plans? So far I've been eating about 1400 calories a day.

Today I had:

Breakfast:

Red grapefruit
2 poached eggs and 1 slice brown bread

Lunch

Grilled chicken with salad

Dinner

230g rump steak with a pile of veg, about 370g of cauliflower, broccoli and carrots.

Not sure if I'm on the right track?

Thanks
 
I've been following a very similar plan, keeping my calorie intake below 1400 and using MyFitnessPal to keep track. I am down 7kg since mid-Feb :).

I wonder if those meals are trying to be too 'healthy'. If you can stick to it then great, however there's only so many poached eggs and grilled meats a person can eat.

Personally, my diet has remained largely unchanged. I've cut out the junk, stopped snacking between meals and, if dinner happens to be particularly high in calories, I will simply have a smaller portion.

They've not been hard changes to adopt and I think that's key to sticking with it.
 
Yes agreed. The best diet is the one you stick to.

Coming up to 2 years now for my lifestyle change. Best thing I ever did. It's not just the physical improvement but the personal confidence that goes with it.



EDIT: Whatever diet or exercise regime you follow commit to doing it for at least a year even if you modify it over that time. It has to become a lifestyle choice to make a real difference and prevent you putting the weight back on again. You get a lot of improvement after 3 months and then it seems to stop. Keep going. Just keep going. This one simple decision to lose weight and improve your body can change your life :)
 
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I got sick of poached eggs for a while after having them every day. Porridge and Fruit is a good breakfast and remember there are so many ways to have eggs. Meal plan looks good but I agree you need some variety or you might get too bored of it. (Although I know people who have been eating the same meal day , day out for years and still like it).
 
bobbyspangles said:
I've been following a very similar plan, keeping my calorie intake below 1400 and using MyFitnessPal to keep track. I am down 7kg since mid-Feb :).

I wonder if those meals are trying to be too 'healthy'. If you can stick to it then great, however there's only so many poached eggs and grilled meats a person can eat.

Personally, my diet has remained largely unchanged. I've cut out the junk, stopped snacking between meals and, if dinner happens to be particularly high in calories, I will simply have a smaller portion.

They've not been hard changes to adopt and I think that's key to sticking with it.
Click to expand...

7kg well done, these stories give me motivation. I am also eating less and I don't feel as hungry as I used to. I use an app to remind me to drink more water so this fills me up also, I clearly wasn't drinking enough water in the past.
 
When do you need to shed 1.5 stone by or is there no time constraint?

Edit: Noticed above you said 12 weeks, that's easily doable, 1.75 lbs a week you could do that on a very small calorie deficit.
 
Hades said:
Yes agreed. The best diet is the one you stick to.

Coming up to 2 years now for my lifestyle change. Best thing I ever did. It's not just the physical improvement but the personal confidence that goes with it.



EDIT: Whatever diet or exercise regime you follow commit to doing it for at least a year even if you modify it over that time. It has to become a lifestyle choice to make a real difference and prevent you putting the weight back on again. You get a lot of improvement after 3 months and then it seems to stop. Keep going. Just keep going. This one simple decision to lose weight and improve your body can change your life :)
Click to expand...

I was my perfect weight a few years back at I was much more confident also. I have made the changes now and will keep going, the results will come I'm sure. I don't have a huge amount to lose, my goal is to lose 2lbs a week, I lost 4 pounds over the last 7 days trying some hospital type diet but it wasn't sustainable, the diet was horrible. I'll take some aspects from that diet and use some of my own keeping the numbers to 1500 a day. Cheers :)
 
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