Help, i need to loose weight!
Discussion
Hi guys,
I would really appreciate your help, support, input and advice.
I'm 39 years old, 6.2" and 16 stone 10lbws. I'm a pretty big build, with a large frame, and hide the weight well, but my stomach and waist is now too big, and this just isn't healthy. I also sit at a desk all day, and have always needed regular food and snacks... Just in my head, or sugar deficiency maybe..
Can anyone shed any advice on how to do this? I'm particularly interested in portion sizes and meal ideas. I can't eat nuts or eggs directly. But eggs within a recipe are okay,
I'm a member of a gym, and want to get back into it. I used to row, and play rugby, and would love to get back in physical shape too.
Thank you all in advance!
I would really appreciate your help, support, input and advice.
I'm 39 years old, 6.2" and 16 stone 10lbws. I'm a pretty big build, with a large frame, and hide the weight well, but my stomach and waist is now too big, and this just isn't healthy. I also sit at a desk all day, and have always needed regular food and snacks... Just in my head, or sugar deficiency maybe..
Can anyone shed any advice on how to do this? I'm particularly interested in portion sizes and meal ideas. I can't eat nuts or eggs directly. But eggs within a recipe are okay,
I'm a member of a gym, and want to get back into it. I used to row, and play rugby, and would love to get back in physical shape too.
Thank you all in advance!
AudiSport said:
Ah, great. I'll download it.
Just drinking my coffee without my usual one sugar and trying my morning porage with water instead of milk. Yuk!
Calories in. Calories out. All that matters. Some days when I dont have time to grab lunch at work or something, I can polish off an entire pizza for dinner. Doesnt matter because im still under the limit.Just drinking my coffee without my usual one sugar and trying my morning porage with water instead of milk. Yuk!
Log EVERYTHING. Dont miss anything because even tiny things add up to a lot.
Once you get past the initial couple of weeks of 'how can I be at 1500 already?!!!!??!?!?!?!' stage, its actually not that hard.
Hace you identified opportunities to build a routine at the gym? Morning/evening?
I'd certainly get your diet in check first. Cut out the sweet snacks and pop, replace with water and fruit. Portion size is key.
Exercise wise, I'd aim for high intensity interval work. Rowing machines can be great for this. Perhaps consider one at home. If you conpare and annual gym membership to a rower often there's little difference. Then you can do a quick 20-30 mins in morning and evening.
I'd personally avoid the 1500 call route, it's not in my opinion a sustainable lifestyle change which is what you should be aiming for.
I'd certainly get your diet in check first. Cut out the sweet snacks and pop, replace with water and fruit. Portion size is key.
Exercise wise, I'd aim for high intensity interval work. Rowing machines can be great for this. Perhaps consider one at home. If you conpare and annual gym membership to a rower often there's little difference. Then you can do a quick 20-30 mins in morning and evening.
I'd personally avoid the 1500 call route, it's not in my opinion a sustainable lifestyle change which is what you should be aiming for.
You can quite easily stick to 1500 calories a day, I'm on a 1900 calorie limit but regularly I'm below that and it is surprising if you eat right, how much food you don't actually need:
Yesterday:
Breakfast: 3 eggs scrambled and a glass of orange juice 303 calories
Lunch: home made salad of Mayo, red onion, mixed leaf, cherry tomatoes, sliced chicken breast, orange pepper 274 calories.
Dinner: bought lasagne and cheese and garlic bread 873 calories.
I also had a packet of Walkers French Fries; 78 calories and a Jaffa Cake bar; 97 calories and an apple; 62 calories.
That lot above came to 1687 calories; drop the Jaffa Cake bar and crisps and you are 1512 calories.
Day before I had the same for breakfast and lunch but in the evening I had a big portion of home made chilli and rice, 1482 calories in total for the day and I also did a 45 minute BootCamp session in the evening.
Go for a walk or gentle jog and you are doing even better.
It is hard to start with but I think only because you have to change your habits, in a week you will be used to it.
Yesterday:
Breakfast: 3 eggs scrambled and a glass of orange juice 303 calories
Lunch: home made salad of Mayo, red onion, mixed leaf, cherry tomatoes, sliced chicken breast, orange pepper 274 calories.
Dinner: bought lasagne and cheese and garlic bread 873 calories.
I also had a packet of Walkers French Fries; 78 calories and a Jaffa Cake bar; 97 calories and an apple; 62 calories.
That lot above came to 1687 calories; drop the Jaffa Cake bar and crisps and you are 1512 calories.
Day before I had the same for breakfast and lunch but in the evening I had a big portion of home made chilli and rice, 1482 calories in total for the day and I also did a 45 minute BootCamp session in the evening.
Go for a walk or gentle jog and you are doing even better.
It is hard to start with but I think only because you have to change your habits, in a week you will be used to it.
Chaos
This 1500 calorie thing....is that based on doing no exercise?
Ie if you were exercising and burned 800 calories would you/should you have 2300 that day or still 1500?
I've just got started again trying to get lean, I'm not overweight but because I have a small girly frame my stomach and chest really look fat compared to the rest of me! I'm 5'11 and 11st9
I'm trying to do 3 sessions a week of cardio as well as eating clean, just a bit of a minefield about the right amounts to eat....and whether I should be eating more on exercise days. I eat the same, broadly, whether I exercise or not. And that's because I can't reconcile eating more with getting lean, seems counterproductive to me ( I see it as 800 cals saved if I sill have 1500 that day... ) which is probably wrong??
This 1500 calorie thing....is that based on doing no exercise?
Ie if you were exercising and burned 800 calories would you/should you have 2300 that day or still 1500?
I've just got started again trying to get lean, I'm not overweight but because I have a small girly frame my stomach and chest really look fat compared to the rest of me! I'm 5'11 and 11st9
I'm trying to do 3 sessions a week of cardio as well as eating clean, just a bit of a minefield about the right amounts to eat....and whether I should be eating more on exercise days. I eat the same, broadly, whether I exercise or not. And that's because I can't reconcile eating more with getting lean, seems counterproductive to me ( I see it as 800 cals saved if I sill have 1500 that day... ) which is probably wrong??
BRISTOL86 said:
Chaos
This 1500 calorie thing....is that based on doing no exercise?
Ie if you were exercising and burned 800 calories would you/should you have 2300 that day or still 1500?
I've just got started again trying to get lean, I'm not overweight but because I have a small girly frame my stomach and chest really look fat compared to the rest of me! I'm 5'11 and 11st9
I'm trying to do 3 sessions a week of cardio as well as eating clean, just a bit of a minefield about the right amounts to eat....and whether I should be eating more on exercise days. I eat the same, broadly, whether I exercise or not. And that's because I can't reconcile eating more with getting lean, seems counterproductive to me ( I see it as 800 cals saved if I sill have 1500 that day... ) which is probably wrong??
I don't do it for a living, but I am a qualified PT. The two calculations we were taught were BMR - Basal Metabolic Rate, eg how many calories your body needs to function. We then used the Harris Benedict formula which then took life style in to account. Your example is exactly right. If you're aiming for 1500 calories a day but go for a jog in the mornings, do a manual job and then played squash every night, then these need to be taken in to consideration. Have a look online for a BMR calculator and look at the Harris Benedict formula and it will explain it better.This 1500 calorie thing....is that based on doing no exercise?
Ie if you were exercising and burned 800 calories would you/should you have 2300 that day or still 1500?
I've just got started again trying to get lean, I'm not overweight but because I have a small girly frame my stomach and chest really look fat compared to the rest of me! I'm 5'11 and 11st9
I'm trying to do 3 sessions a week of cardio as well as eating clean, just a bit of a minefield about the right amounts to eat....and whether I should be eating more on exercise days. I eat the same, broadly, whether I exercise or not. And that's because I can't reconcile eating more with getting lean, seems counterproductive to me ( I see it as 800 cals saved if I sill have 1500 that day... ) which is probably wrong??
BRISTOL86 said:
Chaos
This 1500 calorie thing....is that based on doing no exercise?
Ie if you were exercising and burned 800 calories would you/should you have 2300 that day or still 1500?
I've just got started again trying to get lean, I'm not overweight but because I have a small girly frame my stomach and chest really look fat compared to the rest of me! I'm 5'11 and 11st9
I'm trying to do 3 sessions a week of cardio as well as eating clean, just a bit of a minefield about the right amounts to eat....and whether I should be eating more on exercise days. I eat the same, broadly, whether I exercise or not. And that's because I can't reconcile eating more with getting lean, seems counterproductive to me ( I see it as 800 cals saved if I sill have 1500 that day... ) which is probably wrong??
Im not a PT.This 1500 calorie thing....is that based on doing no exercise?
Ie if you were exercising and burned 800 calories would you/should you have 2300 that day or still 1500?
I've just got started again trying to get lean, I'm not overweight but because I have a small girly frame my stomach and chest really look fat compared to the rest of me! I'm 5'11 and 11st9
I'm trying to do 3 sessions a week of cardio as well as eating clean, just a bit of a minefield about the right amounts to eat....and whether I should be eating more on exercise days. I eat the same, broadly, whether I exercise or not. And that's because I can't reconcile eating more with getting lean, seems counterproductive to me ( I see it as 800 cals saved if I sill have 1500 that day... ) which is probably wrong??
Its your choice if you want to eat the burned calories or not, if your goal is primarily weight loss don't eat them. if your goal is performance eat a portion of the calories before in carbs.
I do think 1500 calories is a bit severe, id go for 1650-1700
marcosgt said:
Discipline - Stop snacking and exercise (try and walk a mile or two every day - It's not that hard).
You might not loose a lot of WEIGHT, but you will see a reduction in body fat.
M.
Yep, weight and scales are terrible, waist size, how your clothes fit and body shape are far better metrics, don't get transfixed by the scales.You might not loose a lot of WEIGHT, but you will see a reduction in body fat.
M.
Pothole said:
AudiSport said:
Ah, great. I'll download it.
Just drinking my coffee without my usual one sugar and trying my morning porage with water instead of milk. Yuk!
Porridge. No point in taking out the milk, it'll have very little effect. Fat is not your enemy, carbs are.Just drinking my coffee without my usual one sugar and trying my morning porage with water instead of milk. Yuk!
Have a google for 'overnight oats'. Basically every night get a bowl and put in 1/2 oats, 1/2 water, spoon ful of natural yogurt, stir and leave over night. Next day top up with any fresh fruit, nuts, seeds, a little honey maybe. Cheap easy and delicious.
I'd suggest focussing on cutting down the carbs, particularly processed bread, big bowls of pasta/rice etc. Try having either lunch or dinner carb free and load up the veggies instead.
I'm a few days into 1500 cals per day. Hardest bit for me is the post lunch munchies. I reach for a cup of tea when i feel the urge to eat after lunch/dinner which seems to tide me over.
I'd suggest focussing on cutting down the carbs, particularly processed bread, big bowls of pasta/rice etc. Try having either lunch or dinner carb free and load up the veggies instead.
I'm a few days into 1500 cals per day. Hardest bit for me is the post lunch munchies. I reach for a cup of tea when i feel the urge to eat after lunch/dinner which seems to tide me over.
ramblo93 said:
Have a google for 'overnight oats'. Basically every night get a bowl and put in 1/2 oats, 1/2 water, spoon ful of natural yogurt, stir and leave over night. Next day top up with any fresh fruit, nuts, seeds, a little honey maybe. Cheap easy and delicious.
I'd suggest focussing on cutting down the carbs, particularly processed bread, big bowls of pasta/rice etc. Try having either lunch or dinner carb free and load up the veggies instead.
I'm a few days into 1500 cals per day. Hardest bit for me is the post lunch munchies. I reach for a cup of tea when i feel the urge to eat after lunch/dinner which seems to tide me over.
Water/drink is the key to not feeling starving all the time at the start.I'd suggest focussing on cutting down the carbs, particularly processed bread, big bowls of pasta/rice etc. Try having either lunch or dinner carb free and load up the veggies instead.
I'm a few days into 1500 cals per day. Hardest bit for me is the post lunch munchies. I reach for a cup of tea when i feel the urge to eat after lunch/dinner which seems to tide me over.
Personally I dont feel hungry any more though now its been a month or so.
I'm doing this too.. weight loss. Similar age height and weight.
I cut down carb intake a lot and increased protein intake. What I noticed very quickly was that on a reduced carb intake I felt less hungry and when I was hungry I didn't get a shakey nauseous feeling I used to get on my old diet.
Lost about 15lbs so far. Nothing drastic but I feel a lot better.
Edit I have also increased exercise. I now routinely jog on the spot whilst on conf calls and also bike riding approx 15 miles per week. Aiming to increase that.
I cut down carb intake a lot and increased protein intake. What I noticed very quickly was that on a reduced carb intake I felt less hungry and when I was hungry I didn't get a shakey nauseous feeling I used to get on my old diet.
Lost about 15lbs so far. Nothing drastic but I feel a lot better.
Edit I have also increased exercise. I now routinely jog on the spot whilst on conf calls and also bike riding approx 15 miles per week. Aiming to increase that.
p1stonhead said:
ramblo93 said:
Have a google for 'overnight oats'. Basically every night get a bowl and put in 1/2 oats, 1/2 water, spoon ful of natural yogurt, stir and leave over night. Next day top up with any fresh fruit, nuts, seeds, a little honey maybe. Cheap easy and delicious.
I'd suggest focussing on cutting down the carbs, particularly processed bread, big bowls of pasta/rice etc. Try having either lunch or dinner carb free and load up the veggies instead.
I'm a few days into 1500 cals per day. Hardest bit for me is the post lunch munchies. I reach for a cup of tea when i feel the urge to eat after lunch/dinner which seems to tide me over.
Water/drink is the key to not feeling starving all the time at the start.I'd suggest focussing on cutting down the carbs, particularly processed bread, big bowls of pasta/rice etc. Try having either lunch or dinner carb free and load up the veggies instead.
I'm a few days into 1500 cals per day. Hardest bit for me is the post lunch munchies. I reach for a cup of tea when i feel the urge to eat after lunch/dinner which seems to tide me over.
Personally I dont feel hungry any more though now its been a month or so.
At work I have sports bottle by my desk with water in, if I feel hungry I take a swig, not downside is needing the loo more than usual!!
Also don't beat yourself up if you have a bit of a crap food day, once a week, it won't do you any harm if the rest of the week has been good.
HTP99 said:
Yep you tend to get used to it after a week or two, my issue is when I'm bored or just vegging, I want to eat.
At work I have sports bottle by my desk with water in, if I feel hungry I take a swig, not downside is needing the loo more than usual!!
Also don't beat yourself up if you have a bit of a crap food day, once a week, it won't do you any harm if the rest of the week has been good.
Don't eat when bored. Find something else to do till it passes. I do lifts with a kettle bell.At work I have sports bottle by my desk with water in, if I feel hungry I take a swig, not downside is needing the loo more than usual!!
Also don't beat yourself up if you have a bit of a crap food day, once a week, it won't do you any harm if the rest of the week has been good.
bmwmike said:
HTP99 said:
Yep you tend to get used to it after a week or two, my issue is when I'm bored or just vegging, I want to eat.
At work I have sports bottle by my desk with water in, if I feel hungry I take a swig, not downside is needing the loo more than usual!!
Also don't beat yourself up if you have a bit of a crap food day, once a week, it won't do you any harm if the rest of the week has been good.
Don't eat when bored. Find something else to do till it passes. I do lifts with a kettle bell.At work I have sports bottle by my desk with water in, if I feel hungry I take a swig, not downside is needing the loo more than usual!!
Also don't beat yourself up if you have a bit of a crap food day, once a week, it won't do you any harm if the rest of the week has been good.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff