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Want to lose 3/4 stone in 5/4 months?
Hey guys and girls.
Firstly, I don't claim to be an expert, or have any qualifications in losing weight. I really don't. I have just been there and done it. I was once relatively over weight (14 stone - 5 foot 11), and like you (I guess that is why you are reading?) wanted to lose weight healthily and steadily. I am so much more confident these days and happier, I think it is only fair I tell people what I did and hope it helps them.
Secondly, I don't think you should try losing weight at a rate of more than 4 pounds a week, it is dangerous and will leave you unable to exercise anyway, plus you will not be losing weight, you will be losing mass as well, meaning you will lose all your deffinition (muscle / tone) and look flabby. You should aim for between 2-3 pounds per week. And once every 8 weeks have a week off. This is some advice I gave another forum member...
Finally, If you have any other questions PLEASE PM me here... I have a pretty good knowledge of both male and female cardio related exercise, kickboxing and nutrition.
You want to lose 3/4 stone? It only takes 5/6 months... with very little effort.
Low carbs is a big, big part of weight loss. People always think 'watch the fat' and end up eating crap loads of bread, pasta, etc, etc. However carbs are very high in calories, two pieces of bread is easily 250 calories and pasta is usually about 600/700. Cereal adds up and goes to 300/400 quite easily, toast is another 250. Same with juice drinks, e.g. Orange juice, loaded with carbs. Chips or potatoes, anything like that. Cutting carbs to a level you don't get ketosis (a state simular to starvation where the body uses fat for bodily functions rather than carbs) will allow you to cut a HUGE amount of calories.
If you weigh under 15 stone, I would say eat 1600 calories a day, people will bitch at you and say that is too little, it is not. 1400 is the minimum a person should eat, so 200 over that will be fine. Make sure you get around 7 hours sleep, not only will you be better off for energy, the more time you sleep the less time you can be hungry. I would also say don't eat after 6pm, people seem to think there is a medical benefit for this, there isn't, just basically you wake up at 8:00am and stop eating by 6:00pm that gives you 10 hours to eat and I bet if you think about snacks, etc, you biggest cheats will be after 6:00pm. E.g. desserts, a sandwhich, crisps, choclate are all foods eaten after 6:00pm typically.
Try and eat things like Chicken, Fish (esspecially Tuna), all high protein kind of foods. Protein also keeps you full up for longer than carbs. Also for breakfast eat eggs (any type: omlettes, scrambled, fried, anything) NEVER toast or cereal. I would advise most people to stop drinking milk also, milk isn't good for dieters, even skimmed milk is not recommended by me to be honest.
I would finally advise you to take up a cardio kickboxing class. Kickboxing is one of the most demanding sports there is, on average you burn 800 calories an hour kick boxing. You also 'lean' out your body, because kickboxing makes equal use of not only your arms and legs, but also your core (back, abs, etc). Make sure you start off with 2 hours a week for the first one / two months. Eventually build it up to 5 hours a week... that is 4000 calories being burnt a week extra then you would have burnt. Not sure if you know this, but 3200 calories is one pound in body weight. The body burns about 2000 - 2500calories a day. so:
1600 calories - 2000 calories = 400 calories.
400 calories x 7 = 2800 calories burnt a week
With kickboxing: 6800 calories / 3200 = 2.12 pounds
So you will burn around 2.12 pounds a week at that rate. Which is pretty good... You will also notice your body become ALOT leaner.
I would advise you not to use too many websites to 'help' you lose weight, most are filled with complicated recipes, etc. Just cut out carbs, choclate, fizzy drinks, etc and you'll be fine. Stuff that isn't expensive: Eggs, Tuna, Chicken, Lean Steak, Turkey Breast, Salmon, Cottage Cheese, Haddock, round steak, sirloin steak, lean ground beef , pork , crab, lobster , shrimp. If you can tollerate eating food with eggs instead of chips, all the better for you.
Hope that helps, let me know if you have any questions / opinions.
<3 says no email addresses
Firstly, I don't claim to be an expert, or have any qualifications in losing weight. I really don't. I have just been there and done it. I was once relatively over weight (14 stone - 5 foot 11), and like you (I guess that is why you are reading?) wanted to lose weight healthily and steadily. I am so much more confident these days and happier, I think it is only fair I tell people what I did and hope it helps them.
Secondly, I don't think you should try losing weight at a rate of more than 4 pounds a week, it is dangerous and will leave you unable to exercise anyway, plus you will not be losing weight, you will be losing mass as well, meaning you will lose all your deffinition (muscle / tone) and look flabby. You should aim for between 2-3 pounds per week. And once every 8 weeks have a week off. This is some advice I gave another forum member...
Finally, If you have any other questions PLEASE PM me here... I have a pretty good knowledge of both male and female cardio related exercise, kickboxing and nutrition.
You want to lose 3/4 stone? It only takes 5/6 months... with very little effort.
Low carbs is a big, big part of weight loss. People always think 'watch the fat' and end up eating crap loads of bread, pasta, etc, etc. However carbs are very high in calories, two pieces of bread is easily 250 calories and pasta is usually about 600/700. Cereal adds up and goes to 300/400 quite easily, toast is another 250. Same with juice drinks, e.g. Orange juice, loaded with carbs. Chips or potatoes, anything like that. Cutting carbs to a level you don't get ketosis (a state simular to starvation where the body uses fat for bodily functions rather than carbs) will allow you to cut a HUGE amount of calories.
If you weigh under 15 stone, I would say eat 1600 calories a day, people will bitch at you and say that is too little, it is not. 1400 is the minimum a person should eat, so 200 over that will be fine. Make sure you get around 7 hours sleep, not only will you be better off for energy, the more time you sleep the less time you can be hungry. I would also say don't eat after 6pm, people seem to think there is a medical benefit for this, there isn't, just basically you wake up at 8:00am and stop eating by 6:00pm that gives you 10 hours to eat and I bet if you think about snacks, etc, you biggest cheats will be after 6:00pm. E.g. desserts, a sandwhich, crisps, choclate are all foods eaten after 6:00pm typically.
Try and eat things like Chicken, Fish (esspecially Tuna), all high protein kind of foods. Protein also keeps you full up for longer than carbs. Also for breakfast eat eggs (any type: omlettes, scrambled, fried, anything) NEVER toast or cereal. I would advise most people to stop drinking milk also, milk isn't good for dieters, even skimmed milk is not recommended by me to be honest.
I would finally advise you to take up a cardio kickboxing class. Kickboxing is one of the most demanding sports there is, on average you burn 800 calories an hour kick boxing. You also 'lean' out your body, because kickboxing makes equal use of not only your arms and legs, but also your core (back, abs, etc). Make sure you start off with 2 hours a week for the first one / two months. Eventually build it up to 5 hours a week... that is 4000 calories being burnt a week extra then you would have burnt. Not sure if you know this, but 3200 calories is one pound in body weight. The body burns about 2000 - 2500calories a day. so:
1600 calories - 2000 calories = 400 calories.
400 calories x 7 = 2800 calories burnt a week
With kickboxing: 6800 calories / 3200 = 2.12 pounds
So you will burn around 2.12 pounds a week at that rate. Which is pretty good... You will also notice your body become ALOT leaner.
I would advise you not to use too many websites to 'help' you lose weight, most are filled with complicated recipes, etc. Just cut out carbs, choclate, fizzy drinks, etc and you'll be fine. Stuff that isn't expensive: Eggs, Tuna, Chicken, Lean Steak, Turkey Breast, Salmon, Cottage Cheese, Haddock, round steak, sirloin steak, lean ground beef , pork , crab, lobster , shrimp. If you can tollerate eating food with eggs instead of chips, all the better for you.
Hope that helps, let me know if you have any questions / opinions.
<3 says no email addresses
Scroll to see replies
Reply 1
9
This is more of a question than anything else, i thought it wasnt advised to eat eggs more than three times a week?
Reply 2
...5 hours of kickboxing a week? No thanks 
I gotta admit, I'd never just cut out all my carbs. It seems silly, I don't see the need for it, I don't want to be that limited on what I can eat. I enjoy pasta and occasionally potatoes and cereal. I just watch my calories and fat and it's working great.
I gotta admit, I'd never just cut out all my carbs. It seems silly, I don't see the need for it, I don't want to be that limited on what I can eat. I enjoy pasta and occasionally potatoes and cereal. I just watch my calories and fat and it's working great.
Reply 3
I eat museli for breakfast?? Is it really that bad??
Reply 4
You're not really meant to cut out food groups you know.... though its true low carb diets are meant to work. Having said that, since i upped carbs and lowered other things (fat, meat, etc) ive been losing weight. Everyone is different. I have half a plate of veg with dinner all the time.
Im not sure Im convinced about cutting out cereal. One 30g bowl of cherios and 125ml of semi skimmed milk is only 177 cals. Thats hardly gonna break the calorie bank so to speak.
Defo good advice about the kick boxing, Though it can be any exercise, I go to the gym 3 or more times a week and make sure im burning about 500-600 cals at the moment, then do weights. I'll be upping that level soon I hope.
Does anyone else think its really hard to know what calories are in the things you eat? I find it is. Especially as I buy meat from a butchers because its better quality and cheaper. And fresh vegies. How are you meant to know?
Im not sure Im convinced about cutting out cereal. One 30g bowl of cherios and 125ml of semi skimmed milk is only 177 cals. Thats hardly gonna break the calorie bank so to speak.
Defo good advice about the kick boxing, Though it can be any exercise, I go to the gym 3 or more times a week and make sure im burning about 500-600 cals at the moment, then do weights. I'll be upping that level soon I hope.
Does anyone else think its really hard to know what calories are in the things you eat? I find it is. Especially as I buy meat from a butchers because its better quality and cheaper. And fresh vegies. How are you meant to know?
Reply 5
9
little_red_sox
I eat museli for breakfast?? Is it really that bad??
Museli (the nice ones i think!) often have alot of hidden sugar in them.
Reply 6
9
Lauren Hart
Does anyone else think its really hard to know what calories are in the things you eat? I find it is. Especially as I buy meat from a butchers because its better quality and cheaper. And fresh vegies. How are you meant to know?
Does anyone else think its really hard to know what calories are in the things you eat? I find it is. Especially as I buy meat from a butchers because its better quality and cheaper. And fresh vegies. How are you meant to know?
I tend to eat the same things all the time so know the calories in things.
I never count calories in fruit/vegetables unless its potatos or cooked in any kind of sauce/butter.
Reply 7
Aplin
OP
2
i thought it wasnt advised to eat eggs more than three times a week?
Depends what you believe. Same with Tuna. Eggs apparently 'put your cholestral up' but they actually put your dietry colestrial up NOT your blood colestral and dietry colestral goes down quickly.
Tuna contains mercuary and therefore some people say eat only a can a week AT MOST, but to be honest, I have eaten 1/2 a day for about 6 months and am fine. Most bodybuilders go through 3 cans a day and are fine.
Reply 8
L0RA
I tend to eat the same things all the time so know the calories in things.
I never count calories in fruit/vegetables unless its potatos or cooked in any kind of sauce/butter.
I never count calories in fruit/vegetables unless its potatos or cooked in any kind of sauce/butter.
Yeah, me too, it's gunna be low enough that it's not worth getting stressed over
Reply 9
Aplin
OP
2
I gotta admit, I'd never just cut out all my carbs. It seems silly, I don't see the need for it, I don't want to be that limited on what I can eat. I enjoy pasta and occasionally potatoes and cereal. I just watch my calories and fat and it's working great.
Cutting out ALL carbs will put you into ketosis... that is the main theory through Atkins and Low Carb diets. Ketosis makes you go a yellow-ish colour and have bad breath as well as many other symptoms. I would not recommend it. Eat pasta sure, but just a lot less of it or eat brown rice / pasta. I would say DON'T EAT BREAD though, bread is the worst one.
Reply 10
L0RA
Museli (the nice ones i think!) often have alot of hidden sugar in them.
The one I have is the organic "no added sugar or salt" variety. Should I stop eating it if I want to see results?
Reply 11
Aplin
OP
2
I eat museli for breakfast?? Is it really that bad??
It's not bad, but museli usually had ALOT of sugar in it to give flavour to the oats, etc. I would go with Bran Flakes personally... and if you do eat cereals have them with skimmed milk
Reply 12
Aplin
Cutting out ALL carbs will put you into ketosis... that is the main theory through Atkins and Low Carb diets. Ketosis makes you go a yellow-ish colour and have bad breath as well as many other symptoms. I would not recommend it. Eat pasta sure, but just a lot less of it or eat brown rice / pasta. I would say DON'T EAT BREAD though, bread is the worst one.
That's alright then, I don't really like bread, I'll have a sandwich every couple of days at most.
Reply 13
Aplin
Cutting out ALL carbs will put you into ketosis... that is the main theory through Atkins and Low Carb diets. Ketosis makes you go a yellow-ish colour and have bad breath as well as many other symptoms. I would not recommend it. Eat pasta sure, but just a lot less of it or eat brown rice / pasta. I would say DON'T EAT BREAD though, bread is the worst one.
As far as I'm aware brown bread is high in fibre and boosts your morning metabolism?!
Reply 14
Count calories in fruits too... fruits have calories. One medium/large banana has 120 calories. Apples have about 60-70 calories each.
Strawberries and most berries are pretty low though. (Like 40-50 for 100-150g)
Vegetables tend to be much less though.
Strawberries and most berries are pretty low though. (Like 40-50 for 100-150g)
Vegetables tend to be much less though.
Reply 15
yup... fruit is sugar! end of story there
Reply 16
The good kind though.
I strongly disagree about carbs though. You can eat carbohydrates, just understand how much. (In fact, it's suggested that 60% of your diet be carbs) One slice of wholemeal toast is 75 calories, a cup of pasta is about 150, 40g of cereal will probally be 180. Just choose the right ones (ie brown, wholemeal, bran) and load up on other foods so it's more filling. (Ie, add low fat yogurt and fruits to cereal, lettuce with your sandwich and more veggies to your pasta.)
I strongly disagree about carbs though. You can eat carbohydrates, just understand how much. (In fact, it's suggested that 60% of your diet be carbs) One slice of wholemeal toast is 75 calories, a cup of pasta is about 150, 40g of cereal will probally be 180. Just choose the right ones (ie brown, wholemeal, bran) and load up on other foods so it's more filling. (Ie, add low fat yogurt and fruits to cereal, lettuce with your sandwich and more veggies to your pasta.)
Reply 17
Aplin
OP
2
You're not really meant to cut out food groups you know.... though its true low carb diets are meant to work. Having said that, since i upped carbs and lowered other things (fat, meat, etc) ive been losing weight. Everyone is different. I have half a plate of veg with dinner all the time.
I would read what I wrote about ketosis and you will see I don't agree with cutting food groups. Carbs however are the EASIEST group in which you can reduce calories in, because you eat more carbs than fats or proteins. Makes sense to cut the most out of the one you have most of
Im not sure Im convinced about cutting out cereal. One 30g bowl of cherios and 125ml of semi skimmed milk is only 177 cals. Thats hardly gonna break the calorie bank so to speak.
I would cut it out. Still it is carbs, eggs are far better for breakfast. They also fill you up more. Starting the day on milk is not a good idea anyways, milk is not very good for you (depending what you read).
Reply 18
If I have a smoothie, I'll count the calories in that, but when I have a fruit salad with mango, grapes, watermelon and kiwi at my SU cafe, I have no idea about the calories in that so I just ignore them quite honestly
Reply 19
Slice of rye bread: (82kcal, 2,72g Protein, 15.46g carb, 1.06g, Fat)
Egg (hard boiled): 77kcal (6.29g, 0.56g carb, 5.3g Fat)
You seem to forget that most carbohydrates allready contain protein. I don't think its healthy to eat an egg every day. Moreover, carbohydrates provide important fiber.
Egg (hard boiled): 77kcal (6.29g, 0.56g carb, 5.3g Fat)
You seem to forget that most carbohydrates allready contain protein. I don't think its healthy to eat an egg every day. Moreover, carbohydrates provide important fiber.
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