GOAL - Loose 25lbs, Drop a dress size

LegacyUser

Hi, one of my new years resolutions is to Loose 25lbs and to drop a dress size.

In the last 18 months I have gained 25lbs and balooned from a size 10 to a size 12/14.

I am not happy with myself at the moment, and when I look at old pictures of myself it makes me sad to see how much my body shape has changed. Basically, college life took over, and I let things slide appearance wise.

Anyhow, its not all doom and gloom, 2006 is going to be the year that I recapture my toned bod

I went on the weight watchers diet before, and I guess it worked for me, but as I was fairly slim anyway, I wasn't hoping to shed that much weight.

This time its different, and I want to drop a 25lbs, so I am looking for a healthy diet, that will work long term.

Also, I got an air walker and a bike for Christmas, and I plan on doing an hour a day on my air walker, and take the bike out for a spin whenever its not raining or freezing cold:) (I am trying to keep my Exercise as realistic and do-able as possible)

So what I am asking is, can anyone out there suggest a diet for me? I hear the 'eat more meals but smaller portions' diet is a great way to feel full and shed pounds, has anyone tried it?

Also, any shape up ideas that might fit in with a 'no time for the gym' lifestyle?

Any tips or suggestions would be really appreciated, I really want to make a go of this!!!

ronbyrne2005

sillysausage wrote:

Hi, one of my new years resolutions is to Loose 25lbs and to drop a dress size.

In the last 18 months I have gained 25lbs and balooned from a size 10 to a size 12/14.

I am not happy with myself at the moment, and when I look at old pictures of myself it makes me sad to see how much my body shape has changed. Basically, college life took over, and I let things slide appearance wise.

Anyhow, its not all doom and gloom, 2006 is going to be the year that I recapture my toned bod

I went on the weight watchers diet before, and I guess it worked for me, but as I was fairly slim anyway, I wasn't hoping to shed that much weight.

This time its different, and I want to drop a 25lbs, so I am looking for a healthy diet, that will work long term.

Also, I got an air walker and a bike for Christmas, and I plan on doing an hour a day on my air walker, and take the bike out for a spin whenever its not raining or freezing cold:) (I am trying to keep my Exercise as realistic and do-able as possible)

So what I am asking is, can anyone out there suggest a diet for me? I hear the 'eat more meals but smaller portions' diet is a great way to feel full and shed pounds, has anyone tried it?

Also, any shape up ideas that might fit in with a

Any tips or suggestions would be really appreciated, I really want to make a go of this!!!

you gained 25 lbs in 18 months so your obviously eating too much and/or not training enough,just aim to lose 1-2 lbs a week and adopt a healthy lifestyle, eat less than you are now and eat the right things,cut down on booze sweets crisps takeaways etc. you say you are gonna do one hour a day on airwalker so you have time to work out despite your 'no time for the gym' lifestyle.when doing cardio exercise try and get your heart rate up to aroun 130 bpm as your body burns fat at around this range. i dont know what you mean by an airwalker but if its one of those cheap things off telly i'd say its not worth using , go cycling running or swimming for an hour 3 times a week and do some weight training twice a week to create lean body.

LegacyUser

ronbyrne2005 wrote:

you gained 25 lbs in 18 months so your obviously eating too much and/or not training enough,

It was a combination of things. I was naturally quite slim, but also walked into town, and home from town every day (an hour each way) and went to a weekly aerobics class. I didn't focus on what I was eating, it just happened to be fairly healthy, so I guess that helped keep me fit.

Over the last 18 months, I got lazy and comfortable in a relationship, which involved a lot of eating out, and sitting in with fatty take aways.

The walking gradually came to a halt, and the college work load, plus part time job, put a stop to the aerobics.

Also, the pill played a part in the weight gain, as I always felt hungry, and ate more to feed the cravings.

ronbyrne2005 wrote:

just aim to lose 1-2 lbs a week and adopt a healthy lifestyle, eat less than you are now and eat the right things,cut down on booze sweets crisps takeaways etc.

Thats the thing, I don't really eat all that much, and sweets and snacks don't really feature in my diet at all.

Average week day food intake:
Breakfast 7.30: 2 slices of toast (Weight Watchers White Bread) with Low Low Butter + Cup of tea, using sweetners, not sugar, and skimmed milk

Break: 11.30: Bannana + 1/2 bottle of water

Lunch: 1pm: White boiled rice, Chicken (although there usually is a mushroom and white wine sauce involved) / or microwaveable weight watchers meal/ soup with brown role

Dinner: 6.30pm: Home made Chicken soup/ Shepards Pie/ Fish, potatoes, veg/ soup/ pork chop, potatoes, veg.

Thats it. If I do snack, its on pop corn or wine gums, make a jaffa cake. (because they are suggested as the healthier option snack wise by weight watchers)

ronbyrne2005 wrote:

you say you are gonna do one hour a day on airwalker so you have time to work out despite your 'no time for the gym' lifestyle.

The air walker is in my bedroom, I put it there (despite the fact that it takes up half the room) so I would have no excuse not to use it. I did an hour yesterday while watching TV.

ronbyrne2005 wrote:

when doing cardio exercise try and get your heart rate up to aroun 130 bpm as your body burns fat at around this range. i dont know what you mean by an airwalker but if its one of those cheap things off telly i'd say its not worth using

I have become incredibly lazy and unfit over the last 18months, and I think it would be a bad idea for me to sign up for gym membership just yet, instead, I thought it might be better to take baby steps.
I read that just 40minutes walking a day will help you feel healthier, and get into shape, so I thought it best to do an hour a day for a couple of weeks, and build from there.

ronbyrne2005 wrote:

go cycling running or swimming for an hour 3 times a week and do some weight training twice a week to create lean body.

I actually can't swim , honestly, I am afraid of the water, but I do intend to start cycling a bit more. That said, I went on a 15minute cycle the other day and I was completely out of breath, so as with the walking, I intend to start with 15 minute cycles and build up to an hour cycle over time.


Well, now that I have provided you with some more information on my diet, and my lifestyle, can you suggest where I might be going wrong? Or suggest some dietry changes, or excersie changes?

Thanks for this

ronbyrne2005

your diet seems good enough,just continue to exercise regularly and you will lose the weight,if you arent losing weight in a months time look again at the amount of calories you are consuming per day and/or further increase amount of exercise.

zeusnero

i agree with the last poster - your diet sounds fine, what i find to be a great help is getting fit by doing something you enjoy. I try to play some sport - tennis / soccer at least 4 nights per week and that helps to keep the weight off while having fun. I think having fun is the essential part though - otherwise there is a tendancy to get bored with fitness training after a while... Aerobice sounds like the thing for you, if you enjoy it that is...

xzanti

If Im trying to loose a few pounds for holidays or whatever what I do is... Cut out carbs completely, if Im eating bread ill just eat McCambridge brown bread... Cut out booze (baring in mind I only do it for a fortnight or so) and If I am drinking ill have either bulmers light or weight watchers rose... NEVER eat after 7 bells (pm) and drink gallons of water (and of course jog my ass off every evening) works every time for me.. Last holiday I went on I went from a 10-12 to an 8 in 2 weeks.. Iv done well keeping it off suprisingly enough.. But I walk to and from work like yourself... From Terenure to Merrion Square.. Good luck with it anyway

LegacyUser

xzanti wrote:

If Im trying to loose a few pounds for holidays or whatever what I do is... Cut out carbs completely, if Im eating bread ill just eat McCambridge brown bread... Cut out booze (baring in mind I only do it for a fortnight or so) and If I am drinking ill have either bulmers light or weight watchers rose... NEVER eat after 7 bells (pm) and drink gallons of water (and of course jog my ass off every evening) works every time for me.. Last holiday I went on I went from a 10-12 to an 8 in 2 weeks.. Iv done well keeping it off suprisingly enough.. But I walk to and from work like yourself... From Terenure to Merrion Square.. Good luck with it anyway

Wow, a full dress size in 2 weeks! Thats fairly impressive.
I don't really drink that much, so I should be ok on that score. When I do drink though, its generally Peach Schnapps and Orange juice or Vodka and Blackcurrant.
Event when I was going to aerobices and doing all the walking, the most I have lost in a week was 3lbs, so I don't think crash dieting will work for me. I am hoping to change my lifestyle so I can loose weight, get fit, and make it work for me long term. (hopefully )

joejoem

This will help you loose weight but its short lived. Be careful, when you carb starve your body uses your fat reserves for energy, hence you will loose weight. As soon as you start to eat carbs again the weight will hit you fast. Your body will become accustomed to using your fat reserves as an energy source, and any carbs you eat will be turned into fat (a basic explanation)


The hard way is the only way. You should drink some water when you wake up, and then go for a fast paced walk or a run (torture I know) then have a good breakfast, some oats, and natural jogurt is nice, not terribly exciting but its complex carbs (good carbs) then have a healthy lunch, not too big, but get your carbs in here, this should be your last carbs of the day (imo) then for dinner, a great idea is a grilled chicken salad. Dry the chicken with a paper towel after grilling it, mix the salad in a bowl, then I get chicked tikka spice and sprinkel it over the top of it, use oild and vinager as your dressing, very little fat, just dont use too much. You can od on the salad too as its just greens, and since you have grilled and dryed the chicken its mostly protein.

xzanti

Well yeah it is short lived... It'd have to be with me.. No spuds or booze.. HELLOOO :rolleyes: I think not.. Ah Im under no illusion, if I stopped walking as much as I do Id probably pile on the pounds

Transform

GI GI GI GI GI GI GI GI GI - do not agree with all previous posts on your nutrition as its got an over emphasis on processed foods that are digested very quickly e.g. white bread, bananna (should only have after workout), vine gums, potatoes etc

If you do not know what the GI is please google and use this first as i would not be a big fan of weight watchers approach i.e. weight focused and a concept of having to give up certain foods that are actually quite good e.g. use butter not that processed veg spread junk

Finally - weight training?

joejoem

joejoem wrote:

The hard way is the only way. You should drink some water when you wake up, and then go for a fast paced walk or a run (torture I know) then have a good breakfast, some oats, and natural jogurt is nice, not terribly exciting but its complex carbs (good carbs) then have a healthy lunch, not too big, but get your carbs in here, this should be your last carbs of the day (imo) then for dinner, a great idea is a grilled chicken salad. Dry the chicken with a paper towel after grilling it, mix the salad in a bowl, then I get chicked tikka spice and sprinkel it over the top of it, use oild and vinager as your dressing, very little fat, just dont use too much. You can od on the salad too as its just greens, and since you have grilled and dryed the chicken its mostly protein.

Fair enough Transform, Ive seen your posts here through the months, you have more knowlege than I but where do you find problems in this?

Bluetonic

Have you any update on these photos?

http://www.boards.ie/vbulletin/showpost.php?p=50387508&postcount=86

Sure ya look grand!

LegacyUser

Jesus, , I had forgotten I even posted that! Ha ha, scarlet!




Edited to remove pics

Dragan

Remember, most people feel due to over complication.

It's not really required that you know the EXACT macronutrient requirement for each of your meals, or that you are aware of the exact affect of 7.3 grams of sugar on your body's insulin levels.

For most people, following a good sensible diet and a bit of excercise will be fine. Not everyone wants a six pack, or 8% body fat.

Just eat properly, and we all know what this means. ( if you don't , there are a million and one web sites to find out on ). Drink lots of water. Find an activity you like doing and do it. Simple.

Transform

The reply was addressed to the first question NOT your reply (which overall is good) so if you want to bring up a point start a new post as i find it hard to keep track if everyone wants different things answered on the same post.

p.s. sillysausage you are currently about 25-26% body fat so until you get to below 20% you will not look your best. Pinch the thinkness of your CURRENT skin fold on your forearm and that is what is will be eventually as you drop weight on your hips and arms (though the triceps in women tends to be a little higher when taking the pill).

All the best

xzanti

I love that dress ... I wouldnt be able to fill it unfortunately.. Chicken fillets all the way for this little waif :rolleyes: Considering the camera adds 10 lbs you look in grand shape to me tbh

g'em

Transform wrote:

GI GI GI GI GI GI GI GI GI - do not agree with all previous posts on your nutrition as its got an over emphasis on processed foods that are digested very quickly e.g. white bread, bananna (should only have after workout), vine gums, potatoes etc

Finally - weight training?

This is exactly what I was gonna point out after your post. Although your diet is low in calories, its all very processed- the WW bread and meals, white rice etc. Even though many of those meals are low in fat they have a very high sugar and salt content which ill do your metabolism no favours.

The more processed or refined a food is, the easier it is for you to digest. The quicker it digests, the quicker you feel hunger and therefore you eat. Plus they tend to be low in nutritional value. Try wholemeal bread instead of white, snack on fruit or vegetables, cottage cheese or a small handful of nuts (high in good fats and protein, but no salted ones!), chicken with tomatoe sauce instead of a creamy wine one, vinegar dressing on salads and bulk up your meals with fresh veg.

It can all be a little daunting at first when you try to eat right and there's lots of misinformation out there, but read the GI diet by Rick Gallop, its scientifically sound, its not a fad, its jsut how to eat right and it makes sense. Lots of athletes abide by the GI principles so if its good enough for them...!!!

If you do ever get around to joining a gym, do look into weight training too- it will NOT make you bulk up but it will give you fabulously toned bits, better posture, increase your metabolism (making it easier to maintain a healthy weight) and make you feel downright fabulous!!

Oh and best of luck too

Dragan

You just want to see if anyone will beat your 100kilo deadlift!!!

Cheeky munky.

g'em

Dragan wrote:

You just want to see if anyone will beat your 100kilo deadlift!!!

Cheeky munky.

its 105kg now..

(nothing wrong with a bit of healthy competition.. better watch your back dude )

Dragan

105? Nice, that just keeps on climbing.

And don't worry about me,I tapped out at 4 wheels a side. You'll have me in no time!!!

Scary lady!

g'em

aw shucks, thanks.... I think?!??!

ronbyrne2005

for the average person looking to loose weight i dont think GI is hugely important,i think its more important to exercise and reduce calories,anway consuming chicken/meat with white rice or white bread reduces the GI ,the GI index is based on individual foods alone and not foods taken in combination,although i would advocate brown or basmati rice instead of white and wholewheat pasta ,jacket potatoes instead of peeled and wholegrain or brown bread instead of white.

also dont go on crash diet they dont work and the weight loss includes a lot water and lean muscle whch is not good.

i dont think weight watchers is great either,better to eat what you like in moderation with mainly healthy foods and to exercise regularly.

BrianD3

Bluetonic wrote:

Sure ya look grand!

Yeah I agree. My own "silly sausage" approves of those pics

Transform

Come on sillysausage what you gonna' do?
Lots of advice and no reply on action yet?

Was it all talk?

LegacyUser

Transform wrote:

Come on sillysausage what you gonna' do?
Lots of advice and no reply on action yet?

Was it all talk?

No No, jesus, if you read my Afterhours thread on Break for the Border, my experience there was definately the kick in the arse I needed.

I was surrounded my over weight old women, and men, and it terrified me, I do not want to be one of those women in 15 years time!

My legs are actually rock hard from the air walker, honestly, I can feel the difference already. That said, I always had fairly toned legs because of years of Irish dancing as a youngster, so I am kinda cheating myself there, by working on the bit that needs the least work.

My tummy and arms need a work out ASAP!

I have signed up for my aerobics classes again, and I am making my BF buy a bike, so we can cycle into work together in the mornings.

The diet, well I was good all week and fairly bold this weekend, went on the booze and had a big chinese yesterday, so suffered a bit of a lard relapse.

But I am back on track today and feeling optimistic!

Dragan

Work hard for 6 days a week, play hard for one.

It'll help you get through the diet.

LegacyUser

Dragan wrote:

Work hard for 6 days a week, play hard for one.

It'll help you get through the diet.

Ha ha ha, I like the way you operate

g'em

sillysausage wrote:

Ha ha ha, I like the way you operate

don't encourage him

LegacyUser

Hey, I don't want to turn this thread into a glorified blog, so if other boards users want to use it as a spot to post their fitness goals, please, feel free, I would love to know what your aims are and how your going about achieving them.

I am signing up to weight watchers today, I am joing with a friend who lost 3 stone on the weight watchers plan, and managed to keep most of the weight off.
I am hoping that the class support, combined with the weekly weigh ins will help as an incentive to stick with this get fit plan!!!!

Wish me luck

g'em

best of luck doll, hope all goes well

as we said before though, make sure you keep processed foods to an absolute minimum. WW will push a lot of their 'low-fat' Heinz range onto you, but their ready meals are loaded with salt, sugar, additives and other nasties. make your own food as much as possible. Wherever you can, swap white for brown, don't add sugar and salt, use herbs, spices, garlic to season and taste and keep an eye on the alcohol. There's a reason why most veggies are zero points- eat them in abundance and make yummy stocks of vegetable soup, non-fat, loaded with vitamins and minerals.

I know they've implemented a GI WW program, that's definitely one to take a look at. At the end of the day WW is a way to control your calorie intake, and if you treat it properly you can use it as a way to re-teach yourself how to eat right. And obviously, there's always someone here to point you in teh right direction if you get stuck.

For me, the goals are to go from a nice healthy 20% BF to an even leaner, meaner (but I'm a lovely person really!!) 15-16% BF, and keep myself motivated before I go into competition mode in a few months. I'm a competition virgin so it'll be... well.. interesting to say the least. Gosh I'm going to be so much fun to be around this summer...

Dragan

Some good goals there.

For myself, this year is all about cutting some weight. Last year i was on a mass building phase and managed to get myself to about 270 pounds. I need to cut maybe 30 to 40 pounds for that nice ripped look so that is my primary goal. I am also stepping away from the more bodybuilding orientated targets and changing up my training. I was thinking about going into a strong man style of thing, but lately martial arts has been calling me back again, so it looks like i shall be doing kick boxing and brazilian jujitsu again. Also i start Indonesian Silat on Thursday which i am really looking forward to!]

I used to do a lot of martial arts, and am looking forward to developing a good Mixed Martial Arts style. Who knows, maybe someday i will be able to compete as a pro. It's all about effort and what you can put your mind to. I have pretty fast hands for a big guy, and i seem to have a knack for the ground fighting so we will see how it goes.

So the overall goals for this year are to get some of my technique back, condition hands, feet,shins and forearms for heavy strikes, get to a point of cardiovascular fitness and endurance that i am happy with and to cut some weight. Depending on where i will be fighting ( maybe 2007 if i am happy with my progress) i will be a heavyweight, so that will be around 220 to 240 that i can compete at. Hopefully i can make that kind of weight. As strange as it sounds, all this martial arts will make for some very dense muscle and i am naturally just heavy anyway, so we will see how things turn out.

All in all, i'll be looking to you lot for a lot of inspiration and motivation, when i'm not looking to this guy that is.

http://www.youtube.com/w/Matt-Hughes-highlight?v=sjD4sISOxBQ&search=mma

Dragan

g'em wrote:

I'm a competition virgin so it'll be... well.. interesting to say the least. Gosh I'm going to be so much fun to be around this summer...

Tee hee hee, your gonna be carb depleted and cranky!!

g'em

Dragan wrote:

All in all, i'll be looking to you lot for a lot of inspiration and motivation, when i'm not looking to this guy that is.

http://www.youtube.com/w/Matt-Hughes-highlight?v=sjD4sISOxBQ&search=mma

sorry, excuse me for a sec while I leave my level-headed boards persona aside momentarily..

PPPHHHWWOOOOAARRR!!!

Dude, if that's your inspiration it definitely gets my vote

Gives me something to look at on my 'carb depleted and cranky days' too....

Dragan

Yeah, thats Matt Hughes, current UFC Welterweight champion, and possibly the best man fighting in his division anywhere in the world.

The guy has an unbelievable work ethic, a level headedness to be admired and a sense of loyalty that i can really respect. He's great basically.

I can ever be 50% the fighter that he is i would be happy.

amazingemmet

Goals eh?
Got some myself, 1minute one handed hand-stand, 1 min planche, generally put my strength into the beastly range but keeping myself not massive, 2.5BW squat, start repping double BW deadlift and bench adn i'd like to start getting straight arm muscle ups but they might be a few years away and be able to do a three way splits without a warm up. I'm undecided to push for the single digit BF currently at 11-12% what you think?

Dragan

Naturals are better off keeping in the doubles while trying to add strenght to be honest. Besides, 10 to 12 is more than perfect and if you want to impress people all you need to is planche, or a one arm handstand.

Jammy fecker!

amazingemmet

Yeah but if i had single digit i'd look savage naked

Dragan

Yeah, but people will see you do the one arm handstand, nobody every see's you naked!

amazingemmet

Dragan wrote:

Yeah, but people will see you do the one arm handstand, nobody every see's you naked!

There's a lot of people who wish that was true, nothing better then naked acrobatics, friends of mine bought me acollection of thongs to "hide my shame" when i get on stage drunk