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    Hi ,

    I'm in desperate need for some weight loss advice! I'm 5ft10, and weigh 18 stone. I know that I'm considered overweight but I seriously need some diet plans or exercise plans. Member of my family died and I just comfort ate, now I need to remove the pounds. I've tried a few months ago and lost a stone and a half, then gave in. I have a treadmill how many minutes should I be aiming to do on there? What foods should I avoid? I mostly drink water, and pop on odd occasions. Any diet plans or advice would be great

    Thanks
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    Hey,

    In terms of diet the key to fat loss is to reduce your sugar and starchy carb intake and concentrate on whole foods. Lots of fresh meat, fish and green veg and avoid processed foods as these are often loaded with hidden sugars. Key foods to avoid are sugary snacks, sugary drinks (this includes fruit juices as well as fizzy drinks), bread, ready meals, pizzas, sugary cereals. You should also limit your intake of pasta, rice and potatoes. All these foods caused insulin to be released which in turn causes fat storage.

    Ultimately you must expend more calories than you eat in order to lose weight, so to achieve this you need to strike a balance between increasing your exercise levels and reducing your calorie intake. I wouldn't recommend severely reducing your calorie intake all at once as it will be difficult to stick to and you will find yourself reaching for the sugary snacks before you know it, so try to gradually reduce it over a few weeks or couple of months, whilst at the same time increasing your exercise levels.

    Cardio exercise is a great way to expend calories, so the treadmill will be a good place to start. There are various different types of training you can do on the treadmill. Personally I find 45-60 minutes at a steady rate works best when I'm trying to cut. Aim for a speed that gets your heart rate to 60-70% of your maximum and stay there. (Max HR can be worked out as approx. 220 - your age). Alternatively interval training may suit you better, this involves working at your maximum effort for 1-2 minutes followed by 1-2 minutes rest (walking pace), then repeat this for 20-30 minutes. You should also consider weight training though, as it is often neglected as a weight to lose fat.

    I could go on forever on this one but I think that these two blogs on our website will help explain a little more:

    http://gonutrition.com/community/blo...-tips-success/
    http://gonutrition.com/community/blo...loss-top-tips/

    The key thing to take home is that there is no quick fix, it will take hard work and commitment to start seeing the results, but it will definitely be worth it
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    Eating healthy is the key, so many people go on fad diets and they NEVER work, have you ever heard of clean eating? You don't have to.cut things out per say with this, just swap for the healthier versions I.e swap white bread for brown etc wholemeal carbs are the way to go, you can eat dark chocolate-it actually improves athletic performance which means you woll be able to go for longer when you exercise. You can eat potatoes- but trade them for sweet potatoes, they're absolutely delicious! Make sure your milk is skimmed, and ensure you eat plenty of fruit and veg and get some protein in, fish and white meats are great for this. Eggs are also great aswell, just try to eat more whites than yolks- id aim for only one yolk a day and if able to then not at all so for an example for breakfast you could have scrambled egg whites on a slice or two of wholemeal toast. There is so much more but id say eating healthy is best, if you do this make sure you allow yourself a treat or two because otherwise your metabolic rate decreases and this just helps it boost back up. As for exercise weight training is great as the more muscle you have the more calories and fat your body burns and then add atleast 45 mins of cardio a day as this burns of all your carbohydrates energy which you need to do to burn fat, ensure your cardio training is interval try what you call HIIT twice a week- this is high intensity interval training then low intensity three times a week, to do this ensure your heart rate is at about 120

    A lot of this just takes some good, in depth research and the strive to stay committed which it seems you have, and if now and again youbhave your and days then don't worry, just pick yourself back up and brush it off, failure is only when you've fallen and stayed there hope this helps!!!
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    I'm on a diet called Loaded Gun Diet, so far it's been working out quite well. It may not work for you but give it a shot.
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    (Original post by Jakesansom19)
    Hi ,

    I'm in desperate need for some weight loss advice! I'm 5ft10, and weigh 18 stone. I know that I'm considered overweight but I seriously need some diet plans or exercise plans. Member of my family died and I just comfort ate, now I need to remove the pounds. I've tried a few months ago and lost a stone and a half, then gave in. I have a treadmill how many minutes should I be aiming to do on there? What foods should I avoid? I mostly drink water, and pop on odd occasions. Any diet plans or advice would be great

    Thanks
    Cut your calories in a gradual manner and learn to read food labels. Many people claim they are eating healthy, yet you see them feeding on sugary cereals and high in sodium bread all the time. Tell yourself low in fat foods may not be as good as they sound-they could be loaded with tons of sugar.

    Wholegrains, vegetables, nuts and fruits are the way to go. Less packed and canned foods, more fresh produce. Consume more healthy fats-we are talking about salmon, peanut butter and almond butter (and nuts of course as mentioned earlier).

    If you haven't been exercising in 2 centuries, I suggest you start things light and easy. Ease yourself into a training program which should include gym work and cardio. Gradually build up the tempo, lift heavier weights and run longer distances. When you are fitter, consider HIIT (High intensity interval training).

    Just remember results do not happen overnight.Eager (or desperate) as you are in wanting to shed those unwanted pounds, patience must be exercised. And not forgetting consistency and discipline in your efforts.

    All the best. Peace.
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    most diet advice doesn't work and exercise is good for your health but doesn't do a lot for weight loss. Try a low gi diet like this http://www.tescodiets.com/px/diet-plans/diets/Gi

    or buy this book http://www.amazon.co.uk/Eat-Yourself...chel+montignac

    Weights are important. You dont have to buy them, use bean cans then bottles of water
 
 
 
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