weight issues, diet pills and a general get-it-off-your-chest-moment

thanks mate!

well I pulled a few favours and early christmas presents, over the weekend. I managed to get enough money and vouchers together to go fill my kitchen with healthiness...my cup[board] overfloweth with fruit, veg and lean meat! For example, this morning I ate a wholemeal pitta stuffed with lettuce and cucumber, with a sliced up (grilled) vegetarian sausage for a bit of taste. Lunch today consists of a salad (lettuce, tomato, cucumber and beetroot) and an apple and a banana to snack on during the day.

I also got given that EA Active Sports for the Wii, which I started yesterday...its a 20day program of a mix of running on the spot, doing resistance training and little minigames like tennis and baseball which really get you tired. I did the first session last night and according to the game (which annoyingly doesnt go higher than 136kgs) I burnt 180 cals in a half-hour stint - although I imagine because I weigh nearly 20kg more than I can say I do, I burnt more than that.
 
Some great tips in here. Can i just add (as someone who has lost 9lbs in 6 weeks and has another 30lbs to go!).

Get some accurate food scales and weigh everything you eat! Eating healthily is great, but get those portions/servings right. I was caught out badly by not weighing breakfast cereal (bran flakes) and snacks; Walnuts and raisins.

I have managed to shave nearly 2000 calories off my diet p/week by simply weighing these items.
 
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hey all...sorry for the quietness. The wintery weather got the better of me and I sort of half skidded/half rolled down a flight of steps! I've been laid up in bed for a good length of time...only just started to walk about again!

Good news tho...when I weighed myself last saturday, I had lost another 2.6 kgs....so thats like 11lbs in total now
 
Swampyseifer said:
hey all...sorry for the quietness. The wintery weather got the better of me and I sort of half skidded/half rolled down a flight of steps! I've been laid up in bed for a good length of time...only just started to walk about again!

Good news tho...when I weighed myself last saturday, I had lost another 2.6 kgs....so thats like 11lbs in total now
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good work! I'm still on low carb diet and now down 22kg...
 
Swampyseifer said:
hey all...sorry for the quietness. The wintery weather got the better of me and I sort of half skidded/half rolled down a flight of steps! I've been laid up in bed for a good length of time...only just started to walk about again!

Good news tho...when I weighed myself last saturday, I had lost another 2.6 kgs....so thats like 11lbs in total now
Click to expand...

Nice one, keep up the good work :)
 
edscdk said:
good work! I'm still on low carb diet and now down 22kg...
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Fantastic!

Swampyseifer said:
log for thursday (weighing from tomorrow onwards)

breakfast - 3 slices of dry white toast
mid-morning snack - none
lunch - chicken caesar wrap, packet of pom-bear
dinner - a large handful of white pasta with a few broccoli florets
drink - 1 litre of flavoured water, 2 pints of water-down cordial
excercise - 30mins of brisk walking

calories consumed...1472

fat...31g (sat, 6g...poly, 7g...mono, 12g...trans, 0g)
cholesterol...1mg
sodium...480mg
potassium...378mg
carbs...208g (fiber, 11g...sugar, 14g)
protein...45g
VitaminA...0%
VitaminC...0%
Calcium...10%
Iron...15%
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Sorry mate, but that diet is terrible. Three pieces of white bread for breakfast?! What I'm guessing is a supermarket wrap and SWEETS(!) for lunch? Simple carbs for dinner too? Mate I know you've seen some progress so far, but you really need to fix your diet.

I haven't read the whole thread so excuse me if I'm re-stating some things or if I'm missing something important, but here are a few basics:

DO NOT avoid fat in your diet. Fat is very important. I know the sort of "common knowledge" for weight loss is low fat dieting, but that really is the wrong approach and completely goes against the science.

DO avoid carbs. ESPECIALLY simple carbs like white bread and white pasta. These are evil. One of the most important aspects of losing body fat is controlling your insulin (keeping it low). Simple carbs cause a huge spike in insulin causing your body to tend towards storing fat.

Also note here that your goal is to lower body fat, not body weight (although that will happen as body fat drops). The point here is to be weary of judging success purely by the scales. Essentially, what you want to avoid is forcing your body to eat into your muscle as a consequence of your diet, because then you will see from the scales that you've lost weight when in fact you might have lost minimal bodyfat. If your losing much more than 1kg a week consistantly you're probably eating into muscle (unless you're on steroids :p)

To avoid this, get more of your calories from meat. Meat is awesome! If I were to go on a diet now I would probably mostly be eating meat and veg with very few carbs (some around exercise).

...and no sweets!

Please don't take my post the wrong way, you seem to have made some great progress so far. But you need to focus on steady consistant fat loss in the long.

Good luck :)
 
icecold said:
Fantastic!



Sorry mate, but that diet is terrible. Three pieces of white bread for breakfast?! What I'm guessing is a supermarket wrap and SWEETS(!) for lunch? Simple carbs for dinner too? Mate I know you've seen some progress so far, but you really need to fix your diet.

I haven't read the whole thread so excuse me if I'm re-stating some things or if I'm missing something important, but here are a few basics:

DO NOT avoid fat in your diet. Fat is very important. I know the sort of "common knowledge" for weight loss is low fat dieting, but that really is the wrong approach and completely goes against the science.

DO avoid carbs. ESPECIALLY simple carbs like white bread and white pasta. These are evil. One of the most important aspects of losing body fat is controlling your insulin (keeping it low). Simple carbs cause a huge spike in insulin causing your body to tend towards storing fat.

Also note here that your goal is to lower body fat, not body weight (although that will happen as body fat drops). The point here is to be weary of judging success purely by the scales. Essentially, what you want to avoid is forcing your body to eat into your muscle as a consequence of your diet, because then you will see from the scales that you've lost weight when in fact you might have lost minimal bodyfat. If your losing much more than 1kg a week consistantly you're probably eating into muscle (unless you're on steroids :p)

To avoid this, get more of your calories from meat. Meat is awesome! If I were to go on a diet now I would probably mostly be eating meat and veg with very few carbs (some around exercise).

...and no sweets!

Please don't take my post the wrong way, you seem to have made some great progress so far. But you need to focus on steady consistant fat loss in the long.

Good luck :)
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You are aware that Pom-Bear are crisps? Well, fried snacks to be precise.

Not world-ending that he had a packet at lunch, but I'm sure the wrap is deceptively excessive for what it is.

You're right about the dinner though - for best fat loss and muscle retaining you want to be keeping to complex carbs and MEAT MEAT MEAT!!!!

Grilled chicken breast with sweet potato mash, corn on the cob and grilled mango is a delicious and uber-good example.
 
No I wasn't, but to be honest "fried snacks" basically go in the same category. Of course nobody has to take my advice, whatever you are most likely to stick to is always the best approach.

"You're right about the dinner though - for best fat loss and muscle retaining you want to be keeping to complex carbs and MEAT MEAT MEAT!!!!

Grilled chicken breast with sweet potato mash, corn on the cob and grilled mango is a delicious and uber-good example."

Just to nit pick :p I think I read that fat was better for muscle preservation than carbs (no source sorry). But I like the sound of that meal!
 
hi

thanks for your comments, it is true that I have been a bit "wonky" with my eating and tbh I havent put up an food log for a few days (mainly cuz I've been laying in bed in pain, barely eating)...I no longer have white bread in the house, no white rice or pasta for that matter.

here is a better (I hope) food log which was yesterdays:

breakfast: 2 shredded wheat biscuits with 100ml of skimmed milk and a chopped banana on top
lunch: 2 Wholemeal pitta bread filled with salad (lettuce, tomato, cucumber, beetroot)
dinner: homemade fajitas. 3 tortillas filled with grilled chicken, salad and the merest morsal of grated chedder cheese
drink: a litre of flavoured water, 750ml pure orange juice
snacks: apple and a handful of two of almonds/walnuts
 
Much better. Sorry if my earlier post came off as aggressive! Wasn't the intention.

Don't forget to drink lots of water, 1.75 litres isn't very much.
 
This might sound a bit extreme, but try forcing just water down you for a few days. Find a big two litre bottle and carry it around with you all day and aim to empty it twice. You will probably find that this makes you MORE thirsty.
 
I never used to like water, it has to be ice cold for me, even in this weather.
I put 4 individual 500ml litre bottles in my work fridge each night before i go home (straight tap water). When i come in the next day, i aim to finish them all before i knock off. Then just rinse and repeat!;)

I am able to drink another litre and a half during the evening at home.
 
hey all...thanks for the ideas about water.....on the rare occasion I have drunk it, I find that it is better to drink when its really cold too!

quick update....

despite the injury this week, I still managed to lose 0.9kg. that means so far I've gone from 155 to 149.5.

my neck has gone from 46 to 44
my waist has gone from 142 to 136
my hips has gone from 134 to 126

also just to say that apparently my bodyfat % is 26.5 - I was expecting higher tbh!
 
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Swampyseifer said:
hey all...thanks for the ideas about water.....on the rare occasion I have drunk it, I find that it is better to drink when its really cold too!

quick update....

despite the injury this week, I still managed to lose 0.9kg. that means so far I've gone from 155 to 149.5.

my neck has gone from 46 to 44
my waist has gone from 142 to 136
my hips has gone from 134 to 126

also just to say that apparently my bodyfat % is 26.5 - I was expecting higher tbh!
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Nice... Well done.

I wish you all the best on the journey towards your goal.
 
Set meals throughout each day, no snacks.

For a house work out, I like to walk around topless and whenever I get cold, I excercise to warm myself up again until I get all sweaty instead of putting some clothing on. Dont cheat with the heating.

Boxing is a great exercise for doing this. You dont need to go out and buy a punch bag or anything, just punch away at the air. Be surprised how quickly it gets your heart rate up, and once you get past how stupid you look when your doing it, it becomes quite enjoyable too.

Warm up / stretch first though. Easy way to pull muslces. Especailly in the neck.
 
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make sure you change your clothing as you loose weight, as if it still feels a bit "tight" it keeps you mentally trying harder ....

that said - I'm trying not to loose weight now ... and the weights just not stopping from coming off - I'm going to have to start drinking again at this rate
 
Swampyseifer said:
hey all...thanks for the ideas about water.....on the rare occasion I have drunk it, I find that it is better to drink when its really cold too!

quick update....

despite the injury this week, I still managed to lose 0.9kg. that means so far I've gone from 155 to 149.5.

my neck has gone from 46 to 44
my waist has gone from 142 to 136
my hips has gone from 134 to 126

also just to say that apparently my bodyfat % is 26.5 - I was expecting higher tbh!
Click to expand...


good going :) keep it up
 
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