Need advise on losing weight
Discussion
Hope people in similar situations may be able to advise and help me get going on the right tracks.
Same as many, I used to be at a very healthy weight and size, as you get older, work gets in the way and then children and I have let myself go quite a bit.
I am 34yo, 6ft tall and currently 97kg. I would like to get to 78-80kg which I found to be a healthy size for my height and build.
Looked into all sorts of diet plans including keto but being realistic I just don't think it is going to work as I know after 1 month I will give up on these extreme sorts of diets.
I am happy to commit to eating healthy (Would be good to get examples of what people eat in a day) and happy to commit to going gym 3 times a week for cardio and light lifting.
ideally I want to lose 21kg approx 3 stone in the next 5-6 months, Is that reasonable?. Any advise would be grateful. I am sure many will empathize; its just got a point I don't really like what I see in the mirror and it would be nice to look after myself a lot more health wise.
Same as many, I used to be at a very healthy weight and size, as you get older, work gets in the way and then children and I have let myself go quite a bit.
I am 34yo, 6ft tall and currently 97kg. I would like to get to 78-80kg which I found to be a healthy size for my height and build.
Looked into all sorts of diet plans including keto but being realistic I just don't think it is going to work as I know after 1 month I will give up on these extreme sorts of diets.
I am happy to commit to eating healthy (Would be good to get examples of what people eat in a day) and happy to commit to going gym 3 times a week for cardio and light lifting.
ideally I want to lose 21kg approx 3 stone in the next 5-6 months, Is that reasonable?. Any advise would be grateful. I am sure many will empathize; its just got a point I don't really like what I see in the mirror and it would be nice to look after myself a lot more health wise.
p4cks said:
What do you eat on a daily basis? Might help us offer some suggestions on swaps/alternatives.
Thank you for your reply. In the morning I sometimes have something like a cup of tea and a few slices of toast or nothing, Lunch time I will either eat 2 sandwiches of some sort and a packet of crisp and a drink. My dinner I find to be generally well balanced and healthy, Mashed potato's side of peas/sweetcorn and a good size piece of chicken breast.
That all sounds fine however its usually at lunch time or after dinner I start to have the issues. I am still hungry after dinner, I start to look for snacks, I start to have biscuits (quite a few), crisps or another cheese sandwich or a pot noodle, or a bowl of crunchy nut.
I know I need to start having a proper breakfast as it has a knock on effect to being hungry for the rest of the day, so maybe something like 3 boiled eggs, slice of 1 toast and sometimes a small piece of fish (smoked haddock or smoked mackerel).
I am very confused about what to have for lunch, I end up having sandwiched like cheese savory which are high in fat and carbs and don't do much for my hunger. Or it is a pot noodle of some variety.
Dinner I am fairly clued up on what to have and eat and do well with it being balanced.
Snacking I have a real problem with and don't know how to fight it.
I have takeaways on average 1.5 times a week, (last 4 weeks I have had it 2 or 3 times a week).
I also have a horrible habit of eating out of boredom!
The main reason I started a thread is the more I read on different diets or what to do I get even more confused and don't know where to start or where to end. I have the my fitnesspal app ready to start logging my food.
I would say that it is more about the way you live your life than about "dieting".
Food-wise, don't eat too much (obviously), eat much, much less sugar (no snacking with comfort foods or sugary drinks) and starch, more vegetables, protein in all meals including breakfast, fat isn't a problem if you don't overdo it.
GOOD, tasty, wholesome, mixed salads are better than sandwiches for lunch, in my opinion. Don't eat crisps for lunch.
Don't starve yourself or force yourself onto a boring, punishing diet.
Be active and move around as part of your normal life. Take part in activities that you enjoy, not that you just endure. Don't go at it too hard if you have not been active before.
Remember, it is satisfying (and good for your mind too) to be fitter, leaner and more physically capable than your peers. The effort is worth it and you may find it enjoyable.
Food-wise, don't eat too much (obviously), eat much, much less sugar (no snacking with comfort foods or sugary drinks) and starch, more vegetables, protein in all meals including breakfast, fat isn't a problem if you don't overdo it.
GOOD, tasty, wholesome, mixed salads are better than sandwiches for lunch, in my opinion. Don't eat crisps for lunch.
Don't starve yourself or force yourself onto a boring, punishing diet.
Be active and move around as part of your normal life. Take part in activities that you enjoy, not that you just endure. Don't go at it too hard if you have not been active before.
Remember, it is satisfying (and good for your mind too) to be fitter, leaner and more physically capable than your peers. The effort is worth it and you may find it enjoyable.
Edited by MC Bodge on Sunday 29th July 16:15
Chamon_Lee said:
Snacking I have a real problem with and don't know how to fight it.
I have takeaways on average 1.5 times a week, (last 4 weeks I have had it 2 or 3 times a week).
I also have a horrible habit of eating out of boredom!
The main reason I started a thread is the more I read on different diets or what to do I get even more confused and don't know where to start or where to end. I have the my fitnesspal app ready to start logging my food.
Avoid all the "wisdom" of different diets - those are all temporary approaches to a problem that needs a permanent fix. The key is identifying why you're where you are now and correcting those problems in a sustainable, long-term way.I have takeaways on average 1.5 times a week, (last 4 weeks I have had it 2 or 3 times a week).
I also have a horrible habit of eating out of boredom!
The main reason I started a thread is the more I read on different diets or what to do I get even more confused and don't know where to start or where to end. I have the my fitnesspal app ready to start logging my food.
I too have a constant battle with snacking, grazing, and boredom-driven eating. There's no magic fix - you just have to stop yourself, it's all in your power and a conscious choice you make and commit to - and it does seem you really do want to do this. In time, those new choices will become habit and replace the old ones.
MC Bodge said:
I would say that it is more about the way you live your life than about "dieting".
Food-wise, don't eat too much (obviously), eat much, much less sugar (no snacking with comfort foods or sugary drinks) and starch, more vegetables, protein in all meals including breakfast, fat isn't a problem if you don't overdo it.
GOOD, tasty, wholesome, mixed salads are better than sandwiches for lunch, in my opinion. Don't eat crisps for lunch.
Don't starve yourself or force yourself onto a boring, punishing diet.
Be active and move around as part of your normal life. Take part in activities that you enjoy, not that you just endure. Don't go at it too hard if you have not been active before.
Some great advice there - eating salads, and less processed, less calorie-dense foods helps make you feel fuller for longer. Forcing oneself to exercise, or do a particular form of exercise because people say it's "the best" is a dead-end - find things you enjoy, that way you'll persist, whereas the "forced" option just leads to the exercise not being done at all.Food-wise, don't eat too much (obviously), eat much, much less sugar (no snacking with comfort foods or sugary drinks) and starch, more vegetables, protein in all meals including breakfast, fat isn't a problem if you don't overdo it.
GOOD, tasty, wholesome, mixed salads are better than sandwiches for lunch, in my opinion. Don't eat crisps for lunch.
Don't starve yourself or force yourself onto a boring, punishing diet.
Be active and move around as part of your normal life. Take part in activities that you enjoy, not that you just endure. Don't go at it too hard if you have not been active before.
Edited by fbc on Sunday 29th July 16:22
Chamon_Lee said:
Snacking I have a real problem with and don't know how to fight it.
I have takeaways on average 1.5 times a week, (last 4 weeks I have had it 2 or 3 times a week).
I also have a horrible habit of eating out of boredom!
It sounds as if you know what the problems are.I have takeaways on average 1.5 times a week, (last 4 weeks I have had it 2 or 3 times a week).
I also have a horrible habit of eating out of boredom!
Stop snacking!
Ditch the takeaways.
Stop eating out of boredom. There is no excuse for boredom anyway, really. Every time you want to snack, do 10 pressups and 10 deep squats instead.
Although it has become the norm, there is no reason for the majority of men and women in the UK over 25 to be in poor condition.
Edited by MC Bodge on Sunday 29th July 16:23
Thanks for the great advise everyone. in the past I have managed to lose 1kg or so and I find doing exercise or going to the gym makes you more conscious and stronger to kick snacking to the kerb as you don't want to undo the work you have done.
Can I ask what macros I should set up on the myfitnesspal app. Would a 40% carb, 40% protein to 20% fat work well or should it be much lower carbs?
The reason I got a real kick up the butt was (as mentioned in another thread!) every time I have got bigger I just got bigger clothes. I used to have a waist 29inch in my uni days and then went to a waist 32inch for quite a long period in my early teens and I felt that was the ideal weight; I then ballooned to a waist 38 over the course of the last 5 years, and things are starting to get a little tight.
Under no circumstances can I just buy a waist 40! Thats just humiliating! well so it 38 but 40 takes the right pee!
Can I ask what macros I should set up on the myfitnesspal app. Would a 40% carb, 40% protein to 20% fat work well or should it be much lower carbs?
The reason I got a real kick up the butt was (as mentioned in another thread!) every time I have got bigger I just got bigger clothes. I used to have a waist 29inch in my uni days and then went to a waist 32inch for quite a long period in my early teens and I felt that was the ideal weight; I then ballooned to a waist 38 over the course of the last 5 years, and things are starting to get a little tight.
Under no circumstances can I just buy a waist 40! Thats just humiliating! well so it 38 but 40 takes the right pee!
I lost over 5 stone in 9 months last year, so I think your goal is reasonable. Looking at your diet, it seems to be heavily carbohydrate based. Toast for breakfast, sandwiches for lunch. Potatoes for dinner. I found that the trick to losing weight is chopping out as many carbs as you can. If you can keep your carbs down to 20-25% of your total intake, and have fats and proteins equally make up the remainder, then you will make weight loss easy. The trick is knowing how much of what you've consumed. The MyFitnessPal app makes things like that easy. Just tell it your weight and your weight goal, and it will work out how many calories a day you need to consume. Try not to go too far over or under the recommended amount, and scan/log everything you eat. If you want to go as far as a ketogenic diet, you will lose weight much faster and may feel better after 1-2 weeks, but it's not known how healthy that is in the long term. A keto diet involved removing almost all carbohydrates from your diet. No bread, no pasta, no rice, no potatoes, no sugars, few fruits. That leaves you with protein and fat, so you'll eat low carb vegetables, chicken, meat, fish, nuts and cheese. Eggs and bacon for breakfast will replace cereal or toast. Sounds like a disaster, but it really does work.
Exercise is great for increasing your calorie burn, ideally a mix of cardio for fitness and resistance/weight training for strength, lean muscles, and weight loss. Resistance training causes your muscles to burn calories even when you're not working out, so you burn more calories even when you're asleep.
You still need to consume fewer calories than you burn in order to lose weight, and it's so much easier to not consume calories than it is to burn them off once you've consumed them. Therefore, diet is 80% of the battle and exercise is 20% of it. You can lose weight without any exercise at all, but some exercise is always good.
Exercise is great for increasing your calorie burn, ideally a mix of cardio for fitness and resistance/weight training for strength, lean muscles, and weight loss. Resistance training causes your muscles to burn calories even when you're not working out, so you burn more calories even when you're asleep.
You still need to consume fewer calories than you burn in order to lose weight, and it's so much easier to not consume calories than it is to burn them off once you've consumed them. Therefore, diet is 80% of the battle and exercise is 20% of it. You can lose weight without any exercise at all, but some exercise is always good.
If you're going to start going to the gym, make sure you have a plan.
I started going just under 2 months ago and I'm following this beginners plan. I've been 3 days a week without fail since I started:
https://www.bodybuilding.com/content/the-ultimate-...
Results have already been impressive but obviously it's all pointless if your diet isn't decent.
I'm no expert but maybe consider a protein shake/meal replacement shake in the morning to satisfy a little hunger and it'll be considerably less in fat.
I obviously take a shake after each gym session but I also take a small one the morning around 11:00 the following day to give me a little boost and to keep the snacks at bay. This works for me anyway.
I started going just under 2 months ago and I'm following this beginners plan. I've been 3 days a week without fail since I started:
https://www.bodybuilding.com/content/the-ultimate-...
Results have already been impressive but obviously it's all pointless if your diet isn't decent.
I'm no expert but maybe consider a protein shake/meal replacement shake in the morning to satisfy a little hunger and it'll be considerably less in fat.
I obviously take a shake after each gym session but I also take a small one the morning around 11:00 the following day to give me a little boost and to keep the snacks at bay. This works for me anyway.
Edited by Prohibiting on Sunday 29th July 16:37
LunarOne - That is some great advise.
The real issue I have is if I cut out potatoes, rice and pasta etc what on earth do I replace it with??!!
You answered the last question I had! so around 25% carb, maybe 40% protein and 35% fat for my macro on the app
The real issue I have is if I cut out potatoes, rice and pasta etc what on earth do I replace it with??!!
You answered the last question I had! so around 25% carb, maybe 40% protein and 35% fat for my macro on the app
Edited by Chamon_Lee on Sunday 29th July 16:38
Chamon_Lee said:
LunarOne - That is some great advise.
The really issue I have is if I cut out potatoes, rice and pasta etc what on earth do I replace it with??!!
You answered the last question I had! so around 25% carb, maybe 40% protein and 35% fat for my macro on the app
Well, you need to fill yourself up. Drinking lots of water or taking in soup is a great way of filling yourself up. You also need to learn not to consume so much bulk, but veggies with fibre should also help. I'd go for lower than 25% carb if you can sustain it. 20% is the number I was working with, and then 40% each fats and proteins.The really issue I have is if I cut out potatoes, rice and pasta etc what on earth do I replace it with??!!
You answered the last question I had! so around 25% carb, maybe 40% protein and 35% fat for my macro on the app
Last bit of advice: Advise is a verb and Advice is a noun.
How uncomfortable do you want it to be? If you want reasonably quick fat loss, then you'll need to run a decent calorie deficit.
Easist way to do that is to eat a lot less and exercise, but it's probably not the healthiest way to lose weight.
I wouldn't necessarily say cut out carbs completely, just make sure you only eat good, usable carbs, and plenty of bulky veg to fill you up.
I wouldn't worry so much about the little details at the moment, just start the new food plan and get to the gym and see what happens. Then in a couple of months, assess again.
Easist way to do that is to eat a lot less and exercise, but it's probably not the healthiest way to lose weight.
I wouldn't necessarily say cut out carbs completely, just make sure you only eat good, usable carbs, and plenty of bulky veg to fill you up.
I wouldn't worry so much about the little details at the moment, just start the new food plan and get to the gym and see what happens. Then in a couple of months, assess again.
There is so much information out there nowadays. Look for recipes and use fresh, whole food ingredients.
https://breakingmuscle.com/healthy-eating/eat-to-p...
Ps. Some tinned soups and curries are lower in salt and sugar than others. I have tins of Aldi ones (and tins of sardines and mackerel) in my desk as reserve lunch food. Better than a sandwich
https://breakingmuscle.com/healthy-eating/eat-to-p...
Ps. Some tinned soups and curries are lower in salt and sugar than others. I have tins of Aldi ones (and tins of sardines and mackerel) in my desk as reserve lunch food. Better than a sandwich
Edited by MC Bodge on Sunday 29th July 16:50
The problem with carbs is that your body quickly processes them into sugar, which spikes your blood sugar level. Your body counteracts this with insulin and when you get the come down you feel hungry again and reach for the Kellogg's Crunchy Nut.
I made breadless wraps for lunch the other day. A slice of cheese laid onto a slice of turkey. Add a handful of rocket on top and roll into a tube shape. No need for butter. Tasty, nutritious and easily kept me full until dinner.
Oh and try to eat slowly! Chew and savior every mouthful otherwise you wont be sated by the time you get to the end.
Watch the cups of tea too. I found I was consuming 100 calories a day more than I thought when I actually measured the amount of milk I use in my tea.
I made breadless wraps for lunch the other day. A slice of cheese laid onto a slice of turkey. Add a handful of rocket on top and roll into a tube shape. No need for butter. Tasty, nutritious and easily kept me full until dinner.
Oh and try to eat slowly! Chew and savior every mouthful otherwise you wont be sated by the time you get to the end.
Watch the cups of tea too. I found I was consuming 100 calories a day more than I thought when I actually measured the amount of milk I use in my tea.
Edited by AlexC1981 on Sunday 29th July 16:51
Chamon_Lee said:
LunarOne - That is some great advise.
The really issue I have is if I cut out potatoes, rice and pasta etc what on earth do I replace it with??!!
You answered the last question I had! so around 25% carb, maybe 40% protein and 35% fat for my macro on the app
Don't over-analyse it too much - provided you're eating a healthy, balanced mix things like your macros will take care of themselves. Analysing it too much with increase the difficulty - if you find it helps then by all means do it, but don't feel as though you strictly need to.The really issue I have is if I cut out potatoes, rice and pasta etc what on earth do I replace it with??!!
You answered the last question I had! so around 25% carb, maybe 40% protein and 35% fat for my macro on the app
Carbs are often demonised - it's not really the case. Calories are the key, the reason people tend to point the finger at carbs is that a lot of the common carbs consumed (pasta, potatoes, bread etc) are on the higher side when it comes to calorie density, thus it's easy to consume too great a quantity. Your body needs carbs, so don't be afraid of them, just be wary of foods higher in calorie density. Another reason things like pasta cop blame is that people eat them with sauces - often those sauces are extremely high in calories but the pasta cops the blame.
While it's true that proteins generally provide better, longer-lasting satiety, there's also a psychological aspect there. So it's not the food itself that can cause excess consumption, rather the later snacking trap you can fall in to (and of course that's when the choice to not give in comes in).
Keep things simple and sustainable.
Edited by fbc on Sunday 29th July 16:53
Chamon_Lee said:
LunarOne - That is some great advise.
The real issue I have is if I cut out potatoes, rice and pasta etc what on earth do I replace it with??!!
You answered the last question I had! so around 25% carb, maybe 40% protein and 35% fat for my macro on the app
Salads for sandwiches as been mentioned is a good swap for sandwiches. A chicken breast or two depending on size with an avocado, chucked on top of some lettuce, cucumber and spring onion/celery is a tasty, filling lunch. If you're used to bread at lunch it might take a little longer to feel full, but IMO after eating a protein-rich salad in 20 minutes I feel more satiated compared to a sandwich.The real issue I have is if I cut out potatoes, rice and pasta etc what on earth do I replace it with??!!
You answered the last question I had! so around 25% carb, maybe 40% protein and 35% fat for my macro on the app
Edited by Chamon_Lee on Sunday 29th July 16:38
For dinner you could shred or use a spiraliser on a courgette to make... courgetti as an alternative to pasta or noodles. Or if you're going for low-carb over keto sweet potatoes are lower in starch than regular.
Personally, I've always thought it's more mind over matter. Clearly you need to cut out potatoes, crisps, bread and take-aways - if you're sufficiently determined then you'll simply drop them and replace them with salads, fruit, water etc. It also helps to simply not buy the more 'dangerous' foods in the first place - don't buy potatoes, biscuits, cake, cheese etc. If you don't have it readily available you'll still find something else less 'dangerous' (or simply realise that it wasn't necessary anyway). If you feel the need to snack, keep in walnuts/almonds, apples or mini tomatoes.
I recommend reading a book. It will explain why you are fat. It's then quite obvious what to do about it.
https://www.amazon.co.uk/Why-Get-Fat-Gary-Taubes/d...
https://www.amazon.co.uk/Why-Get-Fat-Gary-Taubes/d...
Im about to get back on track myself, bit of weight to loose.
pointers - its not all about eating less but eating better.
get the exercise up and then concentrate on your diet, not a diet but what you eat. carbs avoid. those that say fruit is bad as full of sugar, yes they are dry weight a banana has more calories than a mars bar. But reality is that a banana has a high water content. much the same as any fruit and veg. hunger you can address by snacking on veg and fruit, carrots etc, Yep you may laugh but celery uses more energy than what it gives. its about making adjustments and getting out the habit of scoffing bad foods. anything processes is full of fats and sugars as it is what makes it tastey and makes you crave.
tuna in brine with some pasta and a low cal mayo and reduced fat cheese makes for a tasty meal, think outside the box and read up on low calorie fillers. food you can snack on without increasing your calorie intake.
join a weight management group, go along and be part of a crowd and work together, that sort of support works. And if you live with someone watch how you interact with them regards food and eating.
its not difficult and you can lose weight pretty easily.
pointers - its not all about eating less but eating better.
get the exercise up and then concentrate on your diet, not a diet but what you eat. carbs avoid. those that say fruit is bad as full of sugar, yes they are dry weight a banana has more calories than a mars bar. But reality is that a banana has a high water content. much the same as any fruit and veg. hunger you can address by snacking on veg and fruit, carrots etc, Yep you may laugh but celery uses more energy than what it gives. its about making adjustments and getting out the habit of scoffing bad foods. anything processes is full of fats and sugars as it is what makes it tastey and makes you crave.
tuna in brine with some pasta and a low cal mayo and reduced fat cheese makes for a tasty meal, think outside the box and read up on low calorie fillers. food you can snack on without increasing your calorie intake.
join a weight management group, go along and be part of a crowd and work together, that sort of support works. And if you live with someone watch how you interact with them regards food and eating.
its not difficult and you can lose weight pretty easily.
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