Need to shed 4 stone, help and advice needed

Ditch the crisps and the sugary treats for a start.

Up your activity. Take the steps instead of the lift. Walk to the shops instead of driving. Add some activity every day that you normally wouldn't do. That along with removing the poor choices of food (sugary treats and crisps for example) will be a start.
 
Yup, already made the start and walked 1.27miles around the block for lunch. Food today has been healthy with no junk and I think I have steamed salmon and veg for dinner and I will do a bit more exercise again later.

Just need variety otherwise will get bored quickly.

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With exercise it's identical to diet in the sense of you having to find something sustainable that you enjoy. I like being a gym rat (and do a bit of yoga) but understand pushing and pulling weights with structured programming doesn't do it for everyone. Exercise in the more specific sense has to be something you look forward to doing and often you don't know if you'll love something until you give it a proper go though, so try things out and see what sticks.

Just moving more in the general sense and getting the steps in every day is a good way to start though, especially if you're obese as carrying a lot of weight puts more stress on the body than if you were untrained at a healthy weight. It's safer to start off gentle and build up your work capacity and conditioning then you can look at increasing intensity if that appeals to you as you get fitter rather than hammering your joints and heart from the get-go.
 
I have bad ankles, used to play 5 a side footy for years and the last 2 years as I put more weight on I would get really sore soles and ankles. I've put it down to carrying the weight so hoping once I've shed a few I can start playing again
 
I have bad ankles, used to play 5 a side footy for years and the last 2 years as I put more weight on I would get really sore soles and ankles. I've put it down to carrying the weight so hoping once I've shed a few I can start playing again

Never understood waiting util you loose weight to start sport it should be the other way round start sport to loose weight, find a lower level of 5 aside and get playing it is great HIIT.
 
As others have said, Diet is key, download myfitnesspal to your phone (assuming you have a smart phone) and log the foods you eat, aim for about 2000 calories a day.

As for exercise, look up a good hiit program, its short sharp bursts of pretty tough exercise with small breaks to catch your breath, a good program will be over in 15 - 20 minutes and believe me, you'll be drenched in sweat!

I really don't recommend HILT for anyone who is overweight,. HILT is a tremendous and well proven exercise routine with mountains of solid scientific evidence behind it. But it has a very high injury risk at the best of times and for anyone overweight its just compounded the risk.

Swimming and cycling are 2 safe bet where the intensity can be increased but that does require skill. Walking is very safe and easy. running is great once your weight is not obese.

Once some fitness has been built up and weight loss I think HILT would be good for someone with severe time constraints.
 
The bodycoach's recipes are usually a lot higher calorie than you might expect. It doesn't matter how healthy they are, if they're high calorie then they're not particularly helpful for dieting unless you're working your other meals around them in the caloric sense or you're able to diet on fairly high calories if you're big and active.

1) Calorie deficit - this is hard to do without tracking your intake to some degree as otherwise you're shooting in the dark - MFP will help greatly although user-inputted entries can vary in accuracy.
2) Eat things you enjoy or tolerate to maintain dietary adherence, while looking to include foods that are high volume/low calorie where possible to help feel full. Little substitutions can go a long way, e.g. choosing lower calorie/smaller pizzas at the weekend (they do exist!), either replacing the snacks with lower cal alternatives or getting a higher % of your cals from protein to increase satiety and remove the urge to snack (although eating out of boredom can be a mindset thing rather than hunger).
3) Be mindful of avoiding being sedentary. Exercise is good but only makes up a small % of your total daily energy expenditure (unless you're a full time athlete), things like how much you sit v.s. stand during the day, lift v.s. stairs etc make a massive difference. Higher energy expenditure = don't have to drop calories as low to lose weight which is obviously a bonus.
4) Aim to lose between 0.5-1% of your total bodyweight a week on average (I weigh daily first thing after using the loo and get a weekly average) - this is a 'safe' rate of loss. You might lose a bit faster initially but this will just be water.
5) Patience. Most people yo-yo with their weight because they crash/fad diet which is never sustainable over the long-term. The key to sustainable loss is making it a lifestyle thing and remembering that to be a fit 12 stone guy at 5ft 6 you have to eat and move/exercise like a 12 stone guy at 5ft 6.



Good list. Something i also recommend is drinking a lo of water before a meal. There is delay between feeling full and actually being full, starting to fill your stomach a little earlier with water will help stop the urge to go back for seconds or make smaller portions feel larger.
 
I have to shed around 1.4 stone. I am using the apps 'Myfitnesspal' and 'Water Drink Reminder Pro'. I'm limiting myself to 1500 calories a day.

I have made serious changes to my diet, drinking loads more water and walking much more than I used to. Good luck....
 
My main downfall is breakfast and lunches. The hot breakfasts at work are so cheap I always tend to go for that then

If you like it keep it, take a big breakfast (ask for extra beans/eggs and less sausage/bread if you can). Then take a lighter lunch - maybe just a tin of tuna over some salad leaves. Hell if the breaky is 1000 kcals you can roll on to dinner, just go for a stroll at lunch and have a cuppa.
 
If you like it keep it, take a big breakfast (ask for extra beans/eggs and less sausage/bread if you can). Then take a lighter lunch - maybe just a tin of tuna over some salad leaves. Hell if the breaky is 1000 kcals you can roll on to dinner, just go for a stroll at lunch and have a cuppa.

I've had some breakfasts that can see you right into the next day lol :D
 
If you like it keep it, take a big breakfast (ask for extra beans/eggs and less sausage/bread if you can). Then take a lighter lunch - maybe just a tin of tuna over some salad leaves. Hell if the breaky is 1000 kcals you can roll on to dinner, just go for a stroll at lunch and have a cuppa.

Its about finding something that's right for you and fits with your lifestyle, budget and body type. I've tried all the usual atkins, slimming world, weight watchers (all mainly due to the wife trying them as a fad). I'm 14st @ 5'7". Ideally i'd be 13st, but I know that I drink too much booze on weekends and get taken out a lot by suppliers so its struggle to say no to a £50 Gaucho steak! :D The main one that works for me is high protein/low carb.

As Dave says, but go a bit further, rather than less sausage, no sausage, try something like 4 eggs, 4 bacon and tomatoes, mushrooms etc. Try snacking a bit more through the day, I quite like just opening a can of tuna (ready drained stuff) with a few twists of black pepper grinder and eat from the tin, tinned mackerel/sardines etc, maybe a pack of almonds or other type of nut.

Making a start is the hardest part usually, so well done for asking and starting on this journey.
 
Yes making a start is the hardest part. Kept saying I'll start then eat a load of junk then wonder why I'm so big. I can see how really big people just carry on gaining.

I've never been as big as this before but I have lost, gained, lost weight before. This time it's going to stay off once it's off.

Going to try a big eggy breakfast tomorrow with no bread or porky things.
 
Yes making a start is the hardest part. Kept saying I'll start then eat a load of junk then wonder why I'm so big. I can see how really big people just carry on gaining.

I've never been as big as this before but I have lost, gained, lost weight before. This time it's going to stay off once it's off.

Going to try a big eggy breakfast tomorrow with no bread or porky things.

Don't rule out the bacon though :)
 
In the past 3 years i have lost around 8 stone 6 foot 4. As many have said diet is the key to it all.

I find eating at certain times of the day also aid weight gain.

Simple advice is cut out sugar drinks completely. Just drink water and tea and plenty of it, as many people mistake hunger for being dehydrated.


Meals are really simple tons of guides out there. Pick a guide and stick to it for a month.

Exercise really simple and its free. Go for a walk an hour a few days a week.
Wear decent footware and play some tunes gets me through it.

I have a lot more to say on the matter but no point overloading you. Start with the meals first then try abit of exercise.
 
That diary you shared a pic of had 20g of protein in your entire day. Breakfast was all carbs and a tiny bit of fat. Get some more fat and protein in your breakfast, it'll keep you full for longer.

You can eat a fry up every day if you want, just make sure the calories you shovel in are fewer than the ones you expel during the day.
 
Pretty good, apart from today (cheeky nandos) I have been cutting out any refined sugar, walking at lunchtimes and getting the odd bike ride in every now and then.

I haven't weighed myself since I started though. Birthday weekend this weekend so probably going to put it all back on.
 
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