how long till I lose the weight Watch

sadandstressed
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I wanna lose weight by eating healthy and working out. This means cutting out carbs, dairy, and sugars (I know this because these are foods that make me bloated and gain weight). Out of experience, how long would you guys say that it would take me to lose 20kg?
A regular day of eating looks like:
a lot of salads (no dressing), a lot of fruits, 2 portions of fish a day or chicken, a few dark chocolate squares or the fiber one snack brownies. Excercise wise I usually do 40-60 minutes on the cross-trainer 4/5 days a week.
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999tigger
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(Original post by sadandstressed)
I wanna lose weight by eating healthy and working out. This means cutting out carbs, dairy, and sugars (I know this because these are foods that make me bloated and gain weight). Out of experience, how long would you guys say that it would take me to lose 20kg?
A regular day of eating looks like:
a lot of salads (no dressing), a lot of fruits, 2 portions of fish a day or chicken, a few dark chocolate squares or the fiber one snack brownies. Excercise wise I usually do 40-60 minutes on the cross-trainer 4/5 days a week.
Go and join Myfitnesspal, get some buddies and start learning how weight loss works.
Weight loss is based on being at an accurate calorific deficit below what your body normally needs.
If you are at deficit, then your body realises it isnt getting enough and goes to your stored energy to make up the difference and then you lose weight.

20kg is 44lbs. 1lb of fat is c 3,500 calories, so overt time you are thinking of 154,000 calories.
How much you can lose depends on height, age and weight
. An accurate 500 calorie deficit a day would mean it would take 44 weeks to lose the weight, although weight loss is not linear and it gets harder the less you have to lose.

What you eat helps with nutrition and in a way diet because it can make it easier to endure a deficit.
It is the amount of calories which determines whether you are at deficit, maintenance or in surplus.
The exercise is going to be 300-450 cals a session, depends. The point is its mostly about diet.
Most successful weight loss exercise regimes will be a mix of cardio and weights as they have different benefits.
Can you manage to do a consistent 500 calorie deficit for 44 weeks, more like 52 or longer?

Understand how weight loss works.
Ensure you have an accurate deficit by weighing and recording your food intake.
Exercise isnt needed, but a mix of cardio and weights is suggested.
Be consistent because if you give up after a few months you will never get to your target.
Be realistic because people often burn out.
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amabla
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Hi. I lost 20kg over the course of 12 months exactly, with many difficult periods and mistakes made. One tip- the weight won’t come off smoothly. It’ll fluctuate. Don’t worry.

1-eating before bed.
people will disagree, but from experience I know that what I eat before bed is what really decides my weight loss (assuming I’ve been relatively ‘healthy’ for the rest of the day). For instance, if I’ve been eating just salad with no protein and carbs for the whole day, and I have a huge double burger or something of the sort for dinner, even though I might still be in a caloric deficit, I won’t lose weight. I will probably gain it. This is because metabolism slows down as you get further into the day- so that burger will basically sit in my stomach and not be used for energy.

2- find a sport you enjoy.
if you’re like me, you’ll get bored and uninspired in the gym. Like you’ll look at the treadmill and think- “god I really don’t want to do this”. Don’t. Learn to enjoy exercise. Find a sport which you enjoy, a competitive one (I do Muay Thai- honestly the best thing that has ever happened to me), you’ll stop thinking of exercise as exercise, instead it’ll be a fun way to socialise and make friends and learn to defend yourself and , conveniently, LOSE WEIGHT AND BURN DEM CALORIESSSSS. Start by looking for martial arts / boxing gym in your area. Real life changer.


3- don’t cut out any food groups entirely.
Eat everything in moderation. One of the best mentality changed you can achieve is getting rid of the term guilt food. Learn to enjoy healthy food as much as ‘bad’ food. No food is bad, and yet all food is bad in the wrong quantity. If you’re going to your favourite restaurant and it has that one amazing dessert that you’ve been dreaming of? Get it! But don’t eat all of it, take a small spoonful, or two, or three, really look at it. Look at the texture, the shape, the smell, and then slowly, bit by bit, put it in your mouth and realise it’s true flavour and AMAZINGNESS. Feel the soft crunch, the moose, all of it. You’ll find that if you take your time you will become a lot more satisfied.

4- eat slowly!
As stated in the previous point, taking your time allows you to understand when you’re full and don’t actually want to eat anymore. Just because there is food in front of you, it doesn’t mean you have to eat it. Even if you’ve paid for it!

5- dont have a cheat day.
this is how you gain weight. just allow yourself a little bit of everything, but a little bit! You’ll be a lot happier than if you starve yourself for six days and then have a twelve pack of doughnuts on sunday😂

6- dont stop after any setbacks.
You overate? So? Who cares? We all do! Moping about it won’t make it any better. Go for a run! Do a burpie! Just god oh god don’t feel guilty about it.

7- choosing what to eat
meanwhile, before you put something you know isn’t strictly according to what you are trying to eat in to your mouth, think- will I remember eating this tomorrow? Will I think oh god that raspberry crumble was so good? If you will, then go ahead! But follow steps 3+4, otherwise this practice could go from a way of losing weight to gaining weight.

8- have a specific goal.
What are you meant to work towards if there is nothing to work towards?

9- fruit
as important as fruits are, remember that these still contain loads of sugar. I know it’s not refined sugar and it’s actually fructose and not even sugar, and that there is an insane amount of vitamins in fruit, but still in large quantities too much fruit can have the opposite effect than what you want. So, definitely eat fruit, but in moderation.

9- some snack ideas!
A bad habit is to eat whatever you set your eyes on. Instead, take the time and think about what you really want and what would satisfy you and fill you up. My go-to snacks are: carrots and reduced fat hummus, little gem lettuce and reduced fat hummus, kefir, yoghurt with berries, cucumbers with salt etc.
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Zain_Ahmed
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(Original post by sadandstressed)
I wanna lose weight by eating healthy and working out. This means cutting out carbs, dairy, and sugars (I know this because these are foods that make me bloated and gain weight). Out of experience, how long would you guys say that it would take me to lose 20kg?
A regular day of eating looks like:
a lot of salads (no dressing), a lot of fruits, 2 portions of fish a day or chicken, a few dark chocolate squares or the fiber one snack brownies. Excercise wise I usually do 40-60 minutes on the cross-trainer 4/5 days a week.
We haven't seen you to judge how long it will actually take you to lose fat as it can come from a range of factors, such as genetics.. But what we can do is help you improve your day of eating..
1.) To JUST lose weight isn't a good idea as you could be left with saggy skin.. So I would recomend you to add some light weight training in your exercise.
2.) Just using a cross trainer isn't ideal as it isn't really cardio. You would need to do lots of running, jumping and just more overall body movement.
3.) To lose fat, it's best to exercise 7 days a week..
4.) These portions of fish or chicken, are these from takeaways??
5.) Personally I would cut out the brownies..
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mnot
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#5
(Original post by amabla)
Hi. I lost 20kg over the course of 12 months exactly, with many difficult periods and mistakes made. One tip- the weight won’t come off smoothly. It’ll fluctuate. Don’t worry.

1-eating before bed.
people will disagree, but from experience I know that what I eat before bed is what really decides my weight loss (assuming I’ve been relatively ‘healthy’ for the rest of the day). For instance, if I’ve been eating just salad with no protein and carbs for the whole day, and I have a huge double burger or something of the sort for dinner, even though I might still be in a caloric deficit, I won’t lose weight. I will probably gain it. This is because metabolism slows down as you get further into the day- so that burger will basically sit in my stomach and not be used for energy.

2- find a sport you enjoy.
if you’re like me, you’ll get bored and uninspired in the gym. Like you’ll look at the treadmill and think- “god I really don’t want to do this”. Don’t. Learn to enjoy exercise. Find a sport which you enjoy, a competitive one (I do Muay Thai- honestly the best thing that has ever happened to me), you’ll stop thinking of exercise as exercise, instead it’ll be a fun way to socialise and make friends and learn to defend yourself and , conveniently, LOSE WEIGHT AND BURN DEM CALORIESSSSS. Start by looking for martial arts / boxing gym in your area. Real life changer.


3- don’t cut out any food groups entirely.
Eat everything in moderation. One of the best mentality changed you can achieve is getting rid of the term guilt food. Learn to enjoy healthy food as much as ‘bad’ food. No food is bad, and yet all food is bad in the wrong quantity. If you’re going to your favourite restaurant and it has that one amazing dessert that you’ve been dreaming of? Get it! But don’t eat all of it, take a small spoonful, or two, or three, really look at it. Look at the texture, the shape, the smell, and then slowly, bit by bit, put it in your mouth and realise it’s true flavour and AMAZINGNESS. Feel the soft crunch, the moose, all of it. You’ll find that if you take your time you will become a lot more satisfied.

4- eat slowly!
As stated in the previous point, taking your time allows you to understand when you’re full and don’t actually want to eat anymore. Just because there is food in front of you, it doesn’t mean you have to eat it. Even if you’ve paid for it!

5- dont have a cheat day.
this is how you gain weight. just allow yourself a little bit of everything, but a little bit! You’ll be a lot happier than if you starve yourself for six days and then have a twelve pack of doughnuts on sunday😂

6- dont stop after any setbacks.
You overate? So? Who cares? We all do! Moping about it won’t make it any better. Go for a run! Do a burpie! Just god oh god don’t feel guilty about it.

7- choosing what to eat
meanwhile, before you put something you know isn’t strictly according to what you are trying to eat in to your mouth, think- will I remember eating this tomorrow? Will I think oh god that raspberry crumble was so good? If you will, then go ahead! But follow steps 3+4, otherwise this practice could go from a way of losing weight to gaining weight.

8- have a specific goal.
What are you meant to work towards if there is nothing to work towards?

9- fruit
as important as fruits are, remember that these still contain loads of sugar. I know it’s not refined sugar and it’s actually fructose and not even sugar, and that there is an insane amount of vitamins in fruit, but still in large quantities too much fruit can have the opposite effect than what you want. So, definitely eat fruit, but in moderation.

9- some snack ideas!
A bad habit is to eat whatever you set your eyes on. Instead, take the time and think about what you really want and what would satisfy you and fill you up. My go-to snacks are: carrots and reduced fat hummus, little gem lettuce and reduced fat hummus, kefir, yoghurt with berries, cucumbers with salt etc.
(Original post by 999tigger)
Go and join Myfitnesspal, get some buddies and start learning how weight loss works.
Weight loss is based on being at an accurate calorific deficit below what your body normally needs.
If you are at deficit, then your body realises it isnt getting enough and goes to your stored energy to make up the difference and then you lose weight.

20kg is 44lbs. 1lb of fat is c 3,500 calories, so overt time you are thinking of 154,000 calories.
How much you can lose depends on height, age and weight
. An accurate 500 calorie deficit a day would mean it would take 44 weeks to lose the weight, although weight loss is not linear and it gets harder the less you have to lose.

What you eat helps with nutrition and in a way diet because it can make it easier to endure a deficit.
It is the amount of calories which determines whether you are at deficit, maintenance or in surplus.
The exercise is going to be 300-450 cals a session, depends. The point is its mostly about diet.
Most successful weight loss exercise regimes will be a mix of cardio and weights as they have different benefits.
Can you manage to do a consistent 500 calorie deficit for 44 weeks, more like 52 or longer?

Understand how weight loss works.
Ensure you have an accurate deficit by weighing and recording your food intake.
Exercise isnt needed, but a mix of cardio and weights is suggested.
Be consistent because if you give up after a few months you will never get to your target.
Be realistic because people often burn out.
Great advise!

Some lessons ive learned over the years as well:
-starve diets are short term, and dont work for prolonged periods.
-Get yourself a good scale and weigh yourself at set intervals (say twice a week always at the same time of day
-track it, ive used myfitnesspal in the past another one is 'lose it' (personally prefer lose it, although myfitnesspal is probably slightly more powerful on the free variant, I just prefer the calorie graphics on lose it.
-Diet and exercise, you need both but nothing will happen if the diet isnt good.
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sadandstressed
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#6
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#6
(Original post by amabla)
Hi. I lost 20kg over the course of 12 months exactly, with many difficult periods and mistakes made. One tip- the weight won’t come off smoothly. It’ll fluctuate. Don’t worry.

1-eating before bed.
people will disagree, but from experience I know that what I eat before bed is what really decides my weight loss (assuming I’ve been relatively ‘healthy’ for the rest of the day). For instance, if I’ve been eating just salad with no protein and carbs for the whole day, and I have a huge double burger or something of the sort for dinner, even though I might still be in a caloric deficit, I won’t lose weight. I will probably gain it. This is because metabolism slows down as you get further into the day- so that burger will basically sit in my stomach and not be used for energy.

2- find a sport you enjoy.
if you’re like me, you’ll get bored and uninspired in the gym. Like you’ll look at the treadmill and think- “god I really don’t want to do this”. Don’t. Learn to enjoy exercise. Find a sport which you enjoy, a competitive one (I do Muay Thai- honestly the best thing that has ever happened to me), you’ll stop thinking of exercise as exercise, instead it’ll be a fun way to socialise and make friends and learn to defend yourself and , conveniently, LOSE WEIGHT AND BURN DEM CALORIESSSSS. Start by looking for martial arts / boxing gym in your area. Real life changer.


3- don’t cut out any food groups entirely.
Eat everything in moderation. One of the best mentality changed you can achieve is getting rid of the term guilt food. Learn to enjoy healthy food as much as ‘bad’ food. No food is bad, and yet all food is bad in the wrong quantity. If you’re going to your favourite restaurant and it has that one amazing dessert that you’ve been dreaming of? Get it! But don’t eat all of it, take a small spoonful, or two, or three, really look at it. Look at the texture, the shape, the smell, and then slowly, bit by bit, put it in your mouth and realise it’s true flavour and AMAZINGNESS. Feel the soft crunch, the moose, all of it. You’ll find that if you take your time you will become a lot more satisfied.

4- eat slowly!
As stated in the previous point, taking your time allows you to understand when you’re full and don’t actually want to eat anymore. Just because there is food in front of you, it doesn’t mean you have to eat it. Even if you’ve paid for it!

5- dont have a cheat day.
this is how you gain weight. just allow yourself a little bit of everything, but a little bit! You’ll be a lot happier than if you starve yourself for six days and then have a twelve pack of doughnuts on sunday😂

6- dont stop after any setbacks.
You overate? So? Who cares? We all do! Moping about it won’t make it any better. Go for a run! Do a burpie! Just god oh god don’t feel guilty about it.

7- choosing what to eat
meanwhile, before you put something you know isn’t strictly according to what you are trying to eat in to your mouth, think- will I remember eating this tomorrow? Will I think oh god that raspberry crumble was so good? If you will, then go ahead! But follow steps 3+4, otherwise this practice could go from a way of losing weight to gaining weight.

8- have a specific goal.
What are you meant to work towards if there is nothing to work towards?

9- fruit
as important as fruits are, remember that these still contain loads of sugar. I know it’s not refined sugar and it’s actually fructose and not even sugar, and that there is an insane amount of vitamins in fruit, but still in large quantities too much fruit can have the opposite effect than what you want. So, definitely eat fruit, but in moderation.

9- some snack ideas!
A bad habit is to eat whatever you set your eyes on. Instead, take the time and think about what you really want and what would satisfy you and fill you up. My go-to snacks are: carrots and reduced fat hummus, little gem lettuce and reduced fat hummus, kefir, yoghurt with berries, cucumbers with salt etc.
thank you so much!x
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UGP1023
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I lost 15kg in 2-3months and I didn’t even exercise..
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mnot
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(Original post by UGP1023)
I lost 15kg in 2-3months and I didn’t even exercise..
Do you have any useful tips, im assuming you were still fairly active then and had a decent diet?

I cant imagine you lost 15kg doing 5,000 steps a day and eating chips & rice.
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sadandstressed
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(Original post by UGP1023)
I lost 15kg in 2-3months and I didn’t even exercise..
please explain more
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UGP1023
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(Original post by mnot)
Do you have any useful tips, im assuming you were still fairly active then and had a decent diet?

I cant imagine you lost 15kg doing 5,000 steps a day and eating chips & rice.
(Original post by sadandstressed)
please explain more
I honestly just ate less and more healthy, I didn’t eat any specific foods I just stopped entirely eating sweets, and I am quite a lazy person so I know it may sound weird but I honestly wasn’t very active, not more than usual at least
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