losing weight: how easy is it?

lola_run

I need to lose 3kg as I am overweight (I've checked my bmi on a reliable website).

My diet is already quite low in fat, so I can't really see ways of improving it. I eat a lot of fruit and veg, little sweet things. Eat only three times a day and never before going to bed. Basically, I need to do more exercise to lose weight.

How quickly do you think it's possible to lose the 3 kilos if I go jogging for 15 mins twice a week and cycle for 30 mins twoce a week?

daveirl

This post has been deleted.

siobhan.murphy

stay from sweet veg,only eat green veg,broccoli,lettuce all that stuff,try to avoid fruit,potatoes,bread white and brown, for 2 weeks.
ita a sort of atkins thing,I can give u some of my recpies if u like.
Siobhan

brianthebard

Is that the minimum or maximum amount of exercise you are willing to do? Imo 3kg isn't a huge amount of weight, technically you could lose that much in a month without any ill effects to your general health. But that depends on how good your diet is as dave pointed out and how much work you do to lose it.

daveirl

This post has been deleted.

Hanley

It's a fairly simple task. Simple, but not easy.

Post up what you're eating in a normal day and it'll help everyone give you better advice.

lola_run

daveirl wrote:

This post has been deleted.

I don't have time for 6 meals a day!!! I have a very busy job.

As for fats, I generally don't like the taste of fatty foods, never have.

I have a good breakfast, juice and porridge or (2) pumpkin or multicereal seed bread rolls with coffee

At lunch, i have a cold platter of tomatoes and mackerel, for example, or a simple cheese or ham sandwich

At dinner, I have fish (I only eat meat once a month, don't like the taste), with broccoli or pasta and pesto, or a chicken curry, for example.

A couple of weeks that I went off bread I noticed I lost weight.

I'm in perfect health, just the few kilos to lose.

Dragan

lola_run wrote:

I don't have time for 6 meals a day!!! I have a very busy job.

As for fats, I generally don't like the taste of fatty foods, never have.

So do i. So do a lot of people. I spent anywhere up to 50 hours a week minimum working. Then i have the old "to and from" times, then i have the gym 4 to 5 times a week.

Everyone is busy, and you can let it be an excuse or you can work around it.

I suggest you post your last two full days of diet so we can have a good look at it.

Starting with excuses means you'll end with failure. Find a way to sort the diet out.

Kinetic^

If you change your diet as suggested, without even exercising you'll lose weight. If you exercise on top of that, god knows what might happen.

daveirl

This post has been deleted.

kindle

lola_run wrote:

I need to lose 3kg as I am overweight (I've checked my bmi on a reliable website).

me confused are you saying your overweight because a website said you were? or do you feel you need to lose weight? btw the bmi scale does not work for everyone its a standardised scale, 3kilo is only about 1/2 a stone, now i am no expert but improving you activity levels could help you drop the weight and if its something that you enjoy so much the better! If you cant manage the 6-meals a day try adding in 3 decent healthy snacks to keep your metabolism going, nuts etc can provide a good source of protein and are quick to eat!

rubadub

lola_run wrote:

My diet is already quite low in fat, so I can't really see ways of improving it.

Fat doesnt make you fat, eating more calories than you burn makes you fat. Fat is relatively high in calories per 100g though, that is why some people would call it "fattening", but the sweets you are eating are also high in calories. I have talked to some people who thought only fat would make them fat, and were convinced alcohol had lots of fat in it "what else would give you a beer belly":rolleyes:

Have you calculated how many calories you eat per day? there is no point saying "a bowl of museli", the portion on the pack lists that as 220kcal, my old portion of museli was more like 800kcal. Some people here talk of eating weetabix out of mixing bowls. You have to learn how to count calories and calculate portion sizes.

lola_run

daveirl wrote:

This post has been deleted.

Yes, I like nuts but don't eat them very often, only before a certain time of the month.

lola_run

kindle wrote:

me confused are you saying your overweight because a website said you were? or do you feel you need to lose weight? btw the bmi scale does not work for everyone its a standardised scale, 3kilo is only about 1/2 a stone, now i am no expert but improving you activity levels could help you drop the weight and if its something that you enjoy so much the better! If you cant manage the 6-meals a day try adding in 3 decent healthy snacks to keep your metabolism going, nuts etc can provide a good source of protein and are quick to eat!

Thanks for your advice, but I really don't think the 6 meals a day thing would do it for me.

In the past, I've lost weight with 3 meals a day, the difference was the gaps between eating times were quite large. Maybe I should look at the timing of my meals and make sure I eat at the same time every day.

lola_run

rubadub wrote:

Fat doesnt make you fat, eating more calories than you burn makes you fat. Fat is relatively high in calories per 100g though, that is why some people would call it "fattening", but the sweets you are eating are also high in calories. I have talked to some people who thought only fat would make them fat, and were convinced alcohol had lots of fat in it "what else would give you a beer belly":rolleyes:

Have you calculated how many calories you eat per day? there is no point saying "a bowl of museli", the portion on the pack lists that as 220kcal, my old portion of museli was more like 800kcal. Some people here talk of eating weetabix out of mixing bowls. You have to learn how to count calories and calculate portion sizes.

I'm never calorie counted in my life. I eat low fat foods, I think the timing of my meals may be the problem.

Hanley

It sounds like you already know everything. Listen to dragan... he's proof that it works. I don't know why you ask a question and then disregard all the advice that's being offered.

daveirl

This post has been deleted.

rubadub

lola_run wrote:

I'm never calorie counted in my life. I eat low fat foods, I think the timing of my meals may be the problem.

Well you can get "low fat" muffins, but they are about 80% sugar! like everybody keeps saying, not all fat is bad, you need fat to stay healthy. Many people equate "low fat" or "low sugar" as healthy, this is certainly not the case.

How quickly do you think it's possible to lose the 3 kilos if I go jogging for 15 mins twice a week and cycle for 30 mins twoce a week?

That exercise would use up about 700kcal per week. 1lb of fat is added/lost if you intake/expend 3500kcal. 3kilos is 6.6lb. If you are eating exactly your basal metabolism rate (about 2000kcal for moderately active women) then your fat loss will be from the additional exercise you do, the 700kcal per week. So it would take 33weeks to lose the 3kilos (3500kcalx6.6lb is 23100kcal. divide this by your 700kcal and it is 33).

It is recommened that you only lose about 1-2lb per week. So your 6.6lb could be lost in about 4weeks at a healthy rate. You have to get rid of 23100kcal in 30days, this is 770kcal per day deficit. This could be 500kcal by exercising for 1 hour, and 270kcal less food intake. Or 770kcal less food, no exercise. Or 1.5hrs of exercise and the same food.

It is simple maths and thats why calorie counting is good practice.