Fat loss beginner, need help & advice

ontheway

I need some help as a beginner...

About Me: I'm male, currently age 27, height 5' 8", weight 15st 7lbs, my waist measurment (measured correctly) is 49 inches. So without a shadow of a doubt I am very overweight and have been for some time. My back has been giving me trouble sporadically over the years and if I am to be realistic it's because of the amount of weight on my stomach.

My Goal: To burn the fat and get my weight down to around 11st 7lbs (that's 4st to lose). I would like to be able to do this before next summer (or sooner if possible, but the start of next summer would be fine). Initially I am not interested in building muscle mass, but if it would speed up my fat loss then definately I'm on board with that.

What has caused me to put on the weight: I bought a car and stopped walking. I eat out a lot. When I eat out, it's Indian, Chinese and Pizza. I don't eat breakfast. I work at a desk, so my job is not physically active.

What I have done to date: I have started walking for at least 30mins a day. I am moderately out of breath at the end of it. It's fairly brisk walking, but not jogging. I also bought a set of (15kg each) dumbbells. I have also significantly changed my diet.
Breakfast: 1 (standard cup size) branflakes + 2 slices of wholemeal bread with weightwatchers pate + orange juice
Lunch: bowl of homemade soup (blended tinned tomatoes, carrots, onion, chilli, and 2-3 salad potatoes) + 2 wholemeal riveeta
Dinner: 1 Weight watchers meal or lean chicken in a homemade pasta sauce (tinned tomatoe, basil, onion) with 1 cup pasta

Outside of that if I get hungry, I will just eat an apple.

At the moment my weight is dropping at the rate of about 2lbs a week, but as we all know if my routine does not intensify this will not maintain. So based on my goals, can I please ask you for some suggetions as to what I should be doing. I don't want to join a gym, for financial reasons and I joined one before and found it to be the biggest waste of money because the gym instructors did not pay enough attention to "me" and "my situation". The instructor before after taking some measurments and asking me what I wanted to do, then proceeded to put me through a routine whereby my bloodsugar levels dropped so low I could not hear anything (like I was underwater) and my vision started to go (I very nearly passed out). I understand you need to push, but for feck sake, I have enough medical knowledge to know that you do not go that far. The guy simply said "jesus, are you ok?" and ran and got me an Oasis fruit drink and did not suggest to change my routine. Anyway at the moment I am not in a financial position to join another gym, so I have to make do with what I have at my disposal. Which is....1) the outdoors, 2) dumbbells, 3) gym ball, 4) eliptical trainer. Myself and my girlfriend are planning on taking up swimming also (once or twice a week, not to do lane swimming initially).

Am I on the right track, food / exercise wise? what would you change / advise?

I appreciate any advice you can offer me. Cheers

ali.c

Do you have blood sugar problems? It should be noted that this is not a medical board, so if you do you should double check everything with your doctor.

Right some thoughts on your diet, its okay but it doesnt seem getting good quality food in. Weight watchers products can contain a lot of sugar, so its important to read the lables. Also when you are on a calorie deficit its important to keep your protein high. Theres loads of info in the stickies but basically you are aiming for 5-6 small meals a day each one containing a source of lean protein. Dont be afraid of fat either, some good fats are required in your diet.

Excercise, it is not necessary to join a gym but you need to include some resistance excercises into your routine. Stuff like press-ups, dips, squats and pull-ups are pretty easing to do with minimum equipment. The goal is not necessarily to build muscle, more to prevent you losing it as a result of a calorie deficit.

As you lose the weight and you get fitter make sure you increase the intensity of your excercise.

Your goal is achievable, but it will take a consistent effort. I think its worthwhile to keep a journal of your progress, diet and training so that if things arent going the way the should you can have a look and see if your missing something.

Congrats on the weightloss so far and Good Luck

ontheway

Thank you for your response ali.c

As regards my bloodsugar levels, I will go and check that with my GP. I plan on paying him a visit over the next week to have my blood taken anyway. So I might aswell have him check a few things. The incident regarding me nearly passing out in my 1st post happened 2 years ago when I was 2st lighter than I am now and before I bought a car. I would imagine I am even less fit now than I was then.

One thing I keep reading about is losing what muscle mass I have while having a calorie deficit diet. I mean one minute I was eating a lot of very unhealthy food (see last post) and then the very next day my diet switched to the above and now I was walking for 30mins at night. I have been getting pretty bad headaches every few days. At first I thought I may be dehydrated, so I included much more water (about 2ltr per day). When I do eat I'm absolutely starving, to the extent that I sometimes feel quite weak. So my common sense tells me that I should probably be eating less more often. But in my daily job, I can't nip out and have food whenever I like. As I said what I have been doing is eating an apple at my desk if I'm hungry, is this a good idea? or would you recommend something else? I have seen people get these protein bars in health stores, but to be honest it's not like I'm doing much resistance training, or is it a case that I just need to start taking in more protein anyway?

Y'see what I'm afraid of the most is that I'll only slow my metabolism down, put my system in to "starvation mode" and end up not burning any more of the fat. It's all very confusing . Are there any specific questions I should be asking my GP when I visit, that will help me get off the ground and monitor my progress? I am very clear on the different between weight loss and fat loss. Its the excess fat I want to lose. At the moment a measuring tape is all I have to measure my progress. So far nothing has changed, but my weight on the scale has dropped (yet again!)

Supercell

Fair play ontheway.

As long as the weight is dropping steadily eventually the waist will start shrinking.
I lost about four stone a while ago and didnt see any difference in my waist until i'd lost over a stone, then it started shrinking very rapidly.
Sounds like you are on the right track, though maybe slightly under eating to be honest. I reckon a couple of extra snacks during the day might help - eg a low fat yoghurt and nuts or a piece of fruit for 11's and maybe a pitta chicken sandwich in the afternoon would help get rid of the headaches and help you stick with the exercises.
Keep it up, you wont know yourself in the mirror this time next year!

ali.c

ontheway wrote:

Thank you for your response ali.c

As regards my bloodsugar levels, I will go and check that with my GP. I plan on paying him a visit over the next week to have my blood taken anyway. So I might aswell have him check a few things. The incident regarding me nearly passing out in my 1st post happened 2 years ago when I was 2st lighter than I am now and before I bought a car. I would imagine I am even less fit now than I was then.

I think the blood sugar level is standard as part of general blood work but double check with your doctor.

ontheway wrote:

One thing I keep reading about is losing what muscle mass I have while having a calorie deficit diet. I mean one minute I was eating a lot of very unhealthy food (see last post) and then the very next day my diet switched to the above and now I was walking for 30mins at night. I have been getting pretty bad headaches every few days. At first I thought I may be dehydrated, so I included much more water (about 2ltr per day).

could also be hunger, or your body adjusting to the new diet

ontheway wrote:

When I do eat I'm absolutely starving, to the extent that I sometimes feel quite weak.

This is bad for two reasons, one you are going too long without food and two if you are absolutely starving its very hard to keep your will-power. I think its instinctual tbh, weak with hunger and your body will take anything it can get.

ontheway wrote:

So my common sense tells me that I should probably be eating less more often. But in my daily job, I can't nip out and have food whenever I like. As I said what I have been doing is eating an apple at my desk if I'm hungry, is this a good idea? or would you recommend something else? I have seen people get these protein bars in health stores, but to be honest it's not like I'm doing much resistance training, or is it a case that I just need to start taking in more protein anyway?

ideally you are aiming for a lean source of protein with each meal. Again depending on your blood sugar report you may also need to include a certain amount of carbs with each meal, check with your doctor. A handful of nuts along with your apple would be a good start though. If you plan ahead you can get your inbetween meals sorted so as to be able to eat them at your desk.

ontheway wrote:

Y'see what I'm afraid of the most is that I'll only slow my metabolism down, put my system in to "starvation mode" and end up not burning any more of the fat. It's all very confusing .

yeah eat too little and your body will burn muscle as well as fat. Muscle is active tissue (requires kcals to maintain) so if you are on too much of a defecit your body gets rid of this tissue. Also adding resistance excercise to your rountine will give your body a reason to hang on to this active tissue. calculate your daily maintenance kcal requirements (instructions in the stickies) and plan to eat 85% of this. Plan* your meals using www.fitday.com to get your meal plan for the day/week.

ontheway wrote:

Are there any specific questions I should be asking my GP when I visit, that will help me get off the ground and monitor my progress? I am very clear on the different between weight loss and fat loss. Its the excess fat I want to lose. At the moment a measuring tape is all I have to measure my progress. So far nothing has changed, but my weight on the scale has dropped (yet again!)

Hehe i have managed to drop 2 inches of my waist and hips without losing a single kilo go figure, so your right weightloss and fat-loss are different. Everyone is different but a common mistake is to not accurately measure yourself. So if you are measuring your waist measure the smallest part, or say 3 inches above your belly button. It doesnt matter where exactly but the measurement needs to be repeatable. Also we lose fat from all over our bodys so take a variety of measurements e.g. chest, thighs, hips, arms. This will give you a better indication of your progress.

With regard to your gp, maybe outline your plans prehaps you could go for a monthly weight in with the nurse or something. or you could get a friend to do the measurements for you.


*okay so i used plan a lot but its really really the key to success

MrPinK

ontheway wrote:

So my common sense tells me that I should probably be eating less more often. But in my daily job, I can't nip out and have food whenever I like. As I said what I have been doing is eating an apple at my desk if I'm hungry, is this a good idea? or would you recommend something else?

By eating often, you keep your metabolism working at full throttle all the time. You'll burn more calories eating the same amount of food if it's spread out more throughout the day. Aim for roughly equal sized meals every 3 hours or so. It can be a bit tricky sticking to schedule, but you soon get used to it. Only eat half your usual dinner, and reheat the rest later. When you're cooking, make a bit extra and keep it for lunch tomorrow. There's no reason to nip out from work, keep everything you need in your drawer. My desk is better stocked than most people's fridge.

From the look of your diet, you're eating well but eating very little. And as you've found out, if the body isn't getting enough food it goes into survival mode and stops burning fat. If you're active and eating right, then don't let yourself go hungry. Get plenty of fruit and veg, brown rice/pasta, fish, and lean meat. And drinking plenty of water is essential. Good luck

Oh, and porridge - breakfast of champions.

ambman

hey there

my wife did the system10 diet and has gone frome a size 20 to a size 10. she has lost 4st 5lbs in 10 months. its not easy but it worked. she had tried everything else all the gyms curves you name it. so i told her to give this a go. and its worked. people cant get over her she looks so good.
dont know the exact address but it on the internet.
give it a go you wont be sorry

Gaz

Make sure you pick an exercise you enjoy, otherwise you wont stick with it in the long term.
I lost about 3 stone over a year, i cleaned up my diet and got an exercise bike. Would do about 45mins of high intensity interval training , 4 or 5 days a week. I put the bike in front of the telly , i found the bike boring but by doing it while watching telly , the time flys by.

It will take you awhile to build up the fitness and stamina but it will increase , so increase the effort of exercise as this happens.

Maybe try ... taking my bike routine as an example ...

5 mins warm up ...
1 min as fast as you can
3 mins moderate speed
1 min as fast as you can
3 mins moderate speed
1 min as fast as you can
6 mins moderate speed/cool down

Thats only 20mins of your day , when that gets easier add more .... worked for me ! Good luck !!

ontheway

Wow!, thank you very much for all the very constructive and positive replies.

Firstly yes I thought I was eating too little alright, I will have a go at calculating my maintenance kcals, and aim for about 80% of that along with my 30mins of walking per day. On top of the walking, what resistence training would you suggest. I have a pair of dumbbells 15kg each. Also I tend to do my walking in the evening/night (after work). Should I do my resistence training before work?, or does it matter when I do it?

As regards snacks that I can keep in my desk at work, some of you metioned nuts. What kind of nuts are you reffering to?, as I thought nuts were quite fattening

My girlfriend picked up some of those healthwise bars in tescos earlier, as she is trying to shed a few pounds also. Are these kind of things a good idea for a snack.

One final thing...when at work I used to drink a lot of coffee (a lot = 3 cups per day). Does drinking coffee increase, decrease or not affect your rate of metabolism? I have heard some many mixed opinions on this I don't know what to believe. I usually take my coffee with a bit of skim milk and no sugar also.

Thank you, your advice is greatly appreciated!

Gaz

Personally i would stay away from the "healthy" bars , i found alot of them where high in sugar. Snack on fruit or nuts , make sure the nuts are unsalted and unroasted ... nuts contain the good fats you need

Good Luck !:D

ali.c

Yup plain nuts are good. They are quite high in kcals and fat but the fat is good fats and they contain protein and have quite a good nutrional profile tbh. Just watch your portion size eand youll be grand.

I would do resistance training either before or seperate to cardio. this is great http://skievat.blogspot.com/ , its a no equipment needed daily workout.

I would ditch the healthwise bars also tbh, but remember to get the big things in your diet sorted out before worrying about the little stuff. So on the coffee, there is a lot talking about whats optimum and whats not, it can be very confusing. With a little skimmed milk and no sugar i would count it a the little stuff, so if you want to keep it in the for the moment do so and dont worry overly about it.

Good Luck

MrPinK

Can't tell you what it tastes like, but supposedly green tea is fantastic for giving your metabolism a kick up the arse in the morning.

For the resistance training, some sort of circuit training might be just what you want. You do a series of different excercises one after the other, each working different muscles, but without resting in between sets. As your not resting you keep your heart-rate up, so you get the fat burning benefit of an aerobic workout as well as the resistance workout.