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What goes in...
Cut out booze for a month. Cut out crisps and chic bars and ice creams. Smaller portions and don't eat late in the evening. Eat more veg and reduce the amount of cards. Maybe target 1800-2200 calories a day.
What comes out...
Simple cardio at home. Try the 100 push up challenge. Throw in some situps. Doing that for 15 mins say 3 evenings a week. The other evening get out for a decent paced 30 min walk.
Should see a change after a month. Weight loss is life style. You have to improve what goes into your body.
I did something similar last year and lost about 3 kg. Then started cycling more (a few 1 hr rides per week) and down about 6kg over a year.
It was too much change too quickly and thus wasnt at all sustainable.
I’ve now put it all back on...
What worked for me when I needed to lose a lot of weight (6 stone plus) was a combination over time:
- started with 5:2 and shifted a couple of stone, then stagnated for a while
- cut out snacks/comfort food for a bit and lost another stone, but it started to creep on because I lie to myself
- used MyFitnessPal linked with Endomondo to calorie count. Thought I would hate it and rebel, but actually enjoyed it, and it kept me honest
Kept at my target weight for a while, then started comfort eating again (you HAVE to change your eating habits long term to keep it off) so am back working on better behaviours / approaches to stress/reward and slowly edging back to where I want to be.
Its also about habits. Break old ones and implement new ones. This isnt easy and requires practice and time.
Start small and its much much more likely to stick and be effective.
I want to lose a little right now, I'm a few lbs over what I've been for the last couple of years. I ought to lose a stone and a half.
My technique is to stop eating so much, especially sugary things, but I've got into a bit of a habit recently
When I'm properly trying I usually don't eat breakfast (not because I think it's the right way to do it, just that I'm not often hungry at that time) and try to leave eating as late as possible. If I can keep my daily intake to around 1000kCal then the weight goes down, it doesn't matter what the calories are. So I can eat whatever I want as long as there's not too much of it.
I'm sure this wouldn't work for everyone, but it works for me.
I'd say that eating less/better is the key, not exercise
I have bran flakes or porridge for breakfast and I chuck in peanut butter or whey protein
I eat 150g of roast chicken from the butchers on my lunch break (and plain bel vita biscuits), but I also drink a fully skimmed pint of milk
In the evenings I'll have pretty much whatever I want (avoid fried food), but eat apricots or prunes after
I go to the gym three times a week (1 to 1 and a half hours) and eat a can of tuna afterwards and will maybe have some Holland & Barrett protein pills before, if it's straight after work
You can do other things like substitute honey for sugar and go to low fat/sugar alcohol like vodka, if you can't pass it up completely
Cycling makes me eat more than the actual exercise! Walking/hiking seems to work a treat though
Good luck! And don't listen to body builders or those that see the gym as a 'hobby', because music is your hobby
If you're prone to takeaways, make your own. They quickly become a nice treat and a home-made curry is about three times better for you.
If you like the sweet stuff, cut it right back and then it becomes more of a treat rather than something to do in the office at 11am every day.
This is how I worked it anyway.
As further proof that everyone is different, these actually help me lose weight: as I'm such a tightwad, I don't order much.
Can't fully wean myself off, though. That Nile Rogers.
I've been into fitness, keeping trim all my life. Weight loss is 80% about diet. Exercise will do very little if anything in terms of weight loss if your diet is wrong. That's why you will see regular gym goers shift no weight, and why the gym I go to is full of middle aged blokes who've been going for years and still have the belly.
Just cut down the amount of food you eat, ditch biscuits, cakes, sweets, all that crap. Cut down the booze if you drink - lots of calories in alcohol.
Eat regular meals, and limit any snacking to a handful of nuts. Drink plenty of water.
There is conflicting advice on eating later in the evening, so tbh I wouldn't worry about that.
Nutribullits and smoothies. JUst watch what you put in them - fruit is full of sugar and you can soon rack up unknown calories but putting the wrong stuff in your blender. It needs to be veg, not fruit.
As has been said, its about changing habits.
Ultimately it depends on what outcome you want @RMJ
If you want to lose some weight and move better I would say do something like the Joe Wicks DVD 4 to 5 times a week (or some hiit sessions from youtube) (its 15 - 25 mins depending on what you do). Thats the easiest way to get started.
Start your day on protein.
Replace the volume of carbs you eat with green veg (totally removing carbs will probably make you feel very tired so). Try and save your carbs until the evening, try to avoid massive dinners as well, you are better eating a bigger lunch. Keep the sugar intake as low as you can, sugar tends to accelerate hunger.
Don't skip breakfast either, that can lead to some bad eating habbits.
What is good to snack on between meals if needed? Raw veg?