Losing weight?

[pistonchris]

I am wanting to lose weight but only really in 3 areas my belly my love handles and mi butt.
Changed what im eating to a much healthier diet and i was just wondering if phr's new of any exercises that will help me on my way.
Currently 6'2 and 18st and a 40inch waist want to get down to a 36inch waist.
Would be greatfull for any advice.

[e600]

Eat less and move more

[bertieg]

dont do it. i lost 3 stone last year, cost me a fortune in new clothes!

[pistonchris]

I've still got alot of nearly new clothes in the wardrobe i out grew quickly

Edited by pistonchris on Wednesday 2nd January 08:26

[dean350z]

Eat 5/6 times per day.

Oats in water with berries....not packaged sugary ones, actual loose oats.
protien shake
turkey
Chicken
Fish
Red meats
Sweet potato
Jacket potato
Basmatti rice
Brown pasta
Almond nuts
egg whites, 5 whites to one yolk ratio
Wholegrain bread
lots of organice fruit and veg...chemically manipulated supermarket veg has a fraction of the nutritional value of real veg that doesn't look picture perfect and stay 'fresh' for a week.

Write down a food diary every day...look upon your eating like your constantly stoking a fire rather that massive flame, nothing, massive flame, nothing...keep the bodies energy levels topped up during the day eating smaller portions but more often.

3 litres of water sipped throughout the day.

Start looking at seasonings to flavour your food but don't add too much.

Do not buy pre package meals, they are total rubbish, if it comes out of the ground it is generally good.

Plan ahead with meal prep, I will make dinner for me and my wife but I always make and extra portions and that is one or two of my meals for the next working day.

And get to the gym, don't bother jumping straight into weights with nothing more than a bench press and bicep curls, get on a cross trainer or treadmill, and either do interval training or steady pace keeping your heart rate at about 120 bpm.

You need to create a calorie deficit, burn more than you consume and be prepared for a tough battle as it doesn't happen over night.

In my opinion losing weight and getting in shapre is 60% diet, 30% training and 10% genetics.

Good luck!

Edited by dean350z on Wednesday 2nd January 09:28

[pistonchris]

That is brilliant advice thankyou very much never thought of keeping a food dairy.
I always thought potatoes and pasta were for putting on weight?

[anonymous-user]

pistonchris said:

That is brilliant advice thankyou very much never thought of keeping a food dairy.
I always thought potatoes and pasta were for putting on weight?

A diet heavy in white pots and pasta will!

[LordGrover]

dean350z said:

Eat 5/6 times per day.

... or the absolute opposite and utilise intermittent fasting.
E.g. skip breakfast and maybe even lunch. Eat 'normally' the rest of the time. Often referred to as 18:6 or 18 hours fast and 6 hours in which to eat.

If you drink alcohol, reduce or stop - likely a big difference.

Exercise may help, but only if you don't 'reward' your efforts or feel the need to 'fuel' your cardio exercise.

Long story short, eat less than you 'burn'.

[LordGrover]

There is no 'right' way for everyone.
Take a look at someone like sushi or ordinary_chap on the transformation threads. Both very successful with very different approaches and targets.

[captainzep]

1 pound of body fat = roughly 3500 calories.

Burn 3500 calories more than you eat and you'll lose a pound of body fat. Having said that, if you starve yourself, your body will protect fat stores, and eat up muscle so it's got to be exercise and sensible regular eating.

The easiest weightloss comes when you find an exercise you come to love. I remember losing 2 stone after taking up running. Running 20 miles a week, it's hard to keep weight on and you eat healthily not because of beer-gut shame but because you want to go faster. Unfortunately I got injured and have been yo-yo-ing up and down with weight ever since! I need to lose 2 stone this year...

[Hoofy]

When your mother tells you that you're a unique snowflake, she's lying. If you put on weight eating less and moving more, I will delete all my posts in the last month about my theories on dieting.

PS Sure, eat lettuce if you like lettuce. If you like full fat kebabs, eat full fat kebabs.

[dean350z]

LordGrover said:

... or the absolute opposite and utilise intermittent fasting.
E.g. skip breakfast and maybe even lunch. Eat 'normally' the rest of the time. Often referred to as 18:6 or 18 hours fast and 6 hours in which to eat.

If you drink alcohol, reduce or stop - likely a big difference.

Long story short, eat less than you 'burn'.
Exercise may help, but only if you don't 'reward' your efforts or feel the need to 'fuel' your cardio exercise.

Fasting is a good shout but didn't really work for me, I found old school style little and often worked but give both a go and see which get's you the results your after, there is plenty of info online.

Depending on your goals I make sure your getting plenty of protein, again there is lots of info out there on the correct amounts and a daily food log will help you get a rough idea.

I've seen people just sort their diet without taking any exercise which has made the numbers on the bathroom scales look great and they look lots better in their clothes but under the shirt they are fat/thin....what I mean is that although there is less of them it is still in the same flabby shape it was when they were technically over weight.

Losing weight without losing muscle is difficult but can be done, it is kind of the holy grail, a good few years ago I had piled on the pounds without really noticing but I got a proper diet sorted while training harder and better than ever before this meant I lost the fat but managed to keep hold of some muscle which changed the shape of my body, I then tweeked my diet and added muscle mass to my new shaped frame and haven't looked back.

Good shout on the booze, get that knocked on the head pronto.

Just be prepared for the long haul, there are no legal miracle pills, good old fashioned commitment and effort.

[Terminator X]

e600 said:

Eat less and move more

Can the Mods make this a sticky

TX.

[Hoofy]

Do you want to lose weight or look more athletic? (Former being much easier than the latter.)

[dean350z]

pistonchris said:

That is brilliant advice thank you very much never thought of keeping a food dairy.

I've been keeping a daily log of each of my meals for about 5 years, it really helps me keep focused otherwise you could find yourself conveniently forgetting the fizzy pop or choccy bar you demolished.

Sweet potatoes are possibly one of the best food you could eat, they are a great complex carb, cut one into quarter lengths, cover them with a bit of low cal spray, pop on a bit of salt and pepper and stick them in the oven for a bit, do yourself a nice seasoned grilled chicken breast and a fist size portion of broccoli and you've got yourself and cracking meal.

Brown pasta is fine, as with potatoes just don't go mad with them, I love making lots of portions of extra lean mince with chopped tomatoes, mushrooms, onion and some herbs with about 40/50g of brown pasta for a really nice healthy spag bol, I just bag the excess meat up and freeze it for a meal another day.

You will find yourself getting into a routine before to long and it won't feel like a chore.

[6th Gear]

I've gone from 92KG to 79KG in just under a year. I'm 5'11''.

First step, get a 'good' personal trainer. I'm training 3x a week (circuit training - cardio & weights). I also do 15km twice a week on the gym bike.

Most importantly, eat healthy. No processed rubbish. Completely cut fizzy drinks, sweets and white carbs (rice, bread, pasta, potatoes). Eat lots of veg and lean meats - fish, chicken / turkey breast, beef, brown rice, quinoa, sweet potato, etc. Stirfrys are an easy and healthy option.

I'm now hooked and enjoy my training / eating well. Once you see the results, it's a habit of choice.

Worth a read...

http://www.amazon.co.uk/Mens-Health-Book-Food-Nutr...

Best of luck!

[dean350z]

6th Gear said:

I've gone from 92KG to 79KG in just under a year. I'm 5'11''.

First step, get a 'good' personal trainer. I'm training 3x a week (circuit training - cardio & weights). I also do 15km twice a week on the gym bike.

Most importantly, eat healthy. No processed rubbish. Completely cut fizzy drinks, sweets and white carbs (rice, bread, pasta, potatoes). Eat lots of veg and lean meats - fish, chicken / turkey breast, beef, brown rice, quinoa, sweet potato, etc. Stirfrys are an easy and healthy option.

I'm now hooked and enjoy my training / eating well. Once you see the results, it's a habit of choice.

Worth a read...

http://www.amazon.co.uk/Mens-Health-Book-Food-Nutr...

Best of luck!

Thanks for posting that link, I'll be making a purchase!

Defiantly right regarding the personal trainer, just make sure it is a good one, I did exactly the same as my view was if I'm doing this I want to do it properly, I learnt so much I just could not get over the difference it made being taught exactly how I should do the various exercises.

[didelydoo]

Each to there own, but you don't need a personal trainer, nor do you need to have a boring/set/bad food free/etc diet. You just need to be mostly sensible and watch calories (and/or train hard, at anything, should you want to)

[Hoofy]

Indeed. As for nutrition, it's all online if you really feel the need to eat healthily.

[Ordinary_Chap]

dean350z said:

6th Gear said:

I've gone from 92KG to 79KG in just under a year. I'm 5'11''.

First step, get a 'good' personal trainer. I'm training 3x a week (circuit training - cardio & weights). I also do 15km twice a week on the gym bike.

Most importantly, eat healthy. No processed rubbish. Completely cut fizzy drinks, sweets and white carbs (rice, bread, pasta, potatoes). Eat lots of veg and lean meats - fish, chicken / turkey breast, beef, brown rice, quinoa, sweet potato, etc. Stirfrys are an easy and healthy option.

I'm now hooked and enjoy my training / eating well. Once you see the results, it's a habit of choice.

Worth a read...

http://www.amazon.co.uk/Mens-Health-Book-Food-Nutr...

Best of luck!

Thanks for posting that link, I'll be making a purchase!

Defiantly right regarding the personal trainer, just make sure it is a good one, I did exactly the same as my view was if I'm doing this I want to do it properly, I learnt so much I just could not get over the difference it made being taught exactly how I should do the various exercises.

Wohoo, I got a mention! (your cheque is in the post LG )

Don't buy that book, its ok I suppose but this one is infinitely better http://www.bodyrecomposition.com/ultimate-diet-20

Anyway lots of folk in this thread are correct and no one more than Lord Grover, Didley or Dean350z - I subscribe to Dean's approach more than any other but that doesn't mean there's anything wrong with any of the other approaches. There's lots of ways to do this but the one you should select is the one you know is effective and works for you.

I have been successful by studying successful people and following how they've done it very rigidly. I haven't done anything new or been clever somehow, I've just mimicked what I have seen to be successful.

Here was my first attempt http://pistonheads.co.uk/gassing/topic.asp?h=0&amp...

Since then I've learned a great deal more and can be massively more effective than what I did before.

Lee

Edited by Ordinary_Chap on Wednesday 2nd January 19:04