How long to lose 2 stone once you cut out Fizzy Drinks?

Glacier

I've put on about 2 stone over the past couple of years, I drink huge amounts of sugary drinks. I'm going to join a gym, if I was to completely cut out fizzy drinks, how long would it take to lose 2 stone? How often would you need to go to gym?
Thank You

Mr E

Whats your current weight?

Huggles

Glacier wrote: »

I've put on about 2 stone over the past couple of years, I drink huge amounts of sugary drinks. I'm going to join a gym, if I was to completely cut out fizzy drinks, how long would it take to lose 2 stone? How often would you need to go to gym?
Thank You

Post up your age/height/sex and an example of a typical days diet. We will geta clearer picture from that.

siochain

Your question is bit like how long is a piece of string?

How hard are you willing to train?
What sacrifices are you willing to make?

Post your diet and training program. Read the stickies and review old posts. You might also want to check the diet and nutrition forum.

Vegeta

It is hard to out train a bad diet when it comes to weight loss

Diet is most important. So read the stickies on diet and get this sorted first then concentrate on workout program

radioactiveman

You would probably need to cut out fizzy drinks and start training regularly (ie every day) to lose the weight - both together. To lose 2 stone the best strategy would be to do regular aerobic exercise like running or fast cycling at least every two days.

Vegeta

radioactiveman wrote: »

You would probably need to cut out fizzy drinks and start training regularly (ie every day) to lose the weight - both together. To lose 2 stone the best strategy would be to do regular aerobic exercise like running or fast cycling at least every two days.

No the best strategy would be to sort out his diet

If he continues eating badly he will find it very difficult to shift the weight, exercise or no exercise.

Gaz

14 weeks .... thats if you sort your diet and get regular exercise. 2lbs a week is the recommended rate of fat loss. (correct me if im wrong guys)

rubadub

siochain wrote: »

Your question is bit like how long is a piece of string?

Sure is.

To lose 1lb of fat it is an approx deficit of 3500kcal. Coke is about 40kcal per 100ml. If you drink 2L a day that is 800kcal. If you switched to diet coke that is a deficit of 5600kcal per week, so in theory is 1.6lb of fat loss per week- your other diet staying the exact same.

In saying that it is presuming your weight is stable at whatever you are at now. But as you put on 2stone you are probably ingesting too many calories from other sources too. So you still might be putting on fat, but in theory it is 1.6lb less per week.

The fatter you get the higher your basal metabolism. i.e. a 20stone man needs more calories/food just to lie in bed and maintain his weight than a 10 stone man. So as you lose weight you have to lower your daily calories too. I cycled a fixed distance everyday, as I got fitter I could do it in less time, I also weighed less so overall my calorie burn from that exercise was far less.

You could go to the gym and sit around looking at women so there is no estimating how long it takes. A normal persons workout will be ~500kcal in an hour

IMO lifting heavy weights will get you the best results, this will result in fat loss but not necessarily weight loss,- i.e. you can build muscle and lose fat at the same rate, so your weight could be constant. When lifting your metabolism is increased on the days you are not in the gym, your body uses calories to build new muscle.

2lbs a week is the recommended rate of fat loss.

yeah 1-2lb is often quoted. I lost about 0.5lb at a slow steady rate. I think slower is better, more likely to change and more likely to stick to it, and it is easier on your system and willpower to stick to a slightly lower calorie intake. I still drank at least twice a week and ate the odd bit of junk food. I think slower fat loss suits the body better too, less likely to screw your metabolism which can result in yo-yo dieting.

Dudess

Yeah, 2lbs always seems to be recommended as a safe weekly weight loss, but it's actually quite a lot of weight. Think of 2lbs of butter!

Pherekydes

rubadub wrote: »

The fatter you get the higher your basal metabolism. i.e. a 20stone man needs more calories/food just to lie in bed and maintain his weight than a 10 stone man.

How do you know the 20 st guy is fatter than the 10 st guy?

The basal metabolism is based on weight, not just fat.

davyjose

There's 200kcals in a 500ml bottle of coke. 1lb of bodyfat is the equivalent of 3500kcals. 14 lb per stone. So that's 490 bottles of coke less that you have to drink.
A very simplified approach but hopefully some help. Go to the gym regularly too.

empirix

Op need your stats, also depends on a number of other things such as metabolism, are you used to physical excercise.

I for example know my body inside out and can quite easily lose 3 - 5 kg per week (not that i do this of course bar summer time when i want to tighten up a bit more

Bottle_of_Smoke

get your body fat percentage measured, better off trying to get the ratio changed there than plain just lose weight

Glacier

12.5st 5'7

smellslikeshoes

empirix wrote: »

Op need your stats, also depends on a number of other things such as metabolism, are you used to physical excercise.

I for example know my body inside out and can quite easily lose 3 - 5 kg per week (not that i do this of course bar summer time when i want to tighten up a bit more

Thats about the worst post Ive ever seen on the fitness forum, and should be deleted in my opinion, for giving people unrealistic and frankly dangerous expectations.
Obviously you don't know your body very well if your loosing 5kg a week. Thats 11lbs or thereabouts, to loose that sort of weight you would have to not eat for that week.

Hanley

Slow coach wrote: »

How do you know the 20 st guy is fatter than the 10 st guy?

The basal metabolism is based on weight, not just fat.

I know your posts are often designed to make people actually think, and I know you're quite knowledgable.... buuuuuut all things being equal, I think it's safe to assume someone who's 20st has a higher bodyfat % than a guy who is 10 stone. Obviously assuming relatively normal height in both cases, and that the 20 st'er isn't a bodybuilder or very heavily muscled!!

smellslikeshoes wrote: »

Thats about the worst post Ive ever seen on the fitness forum, and should be deleted in my opinion, for giving people unrealistic and frankly dangerous expectations.
Obviously you don't know your body very well if your loosing 5kg a week. Thats 11lbs or thereabouts, to loose that sort of weight you would have to not eat for that week.

It is way over the top alright. I've no problem dropping 3-5kg in like 3 days. It's not pretty and it saps the strength right out of me if I don't rehydrate quickly, and tbh it has absolutely NO effect on my apperance (as it's all ust fluid and the likes) so technically what they're saying could be plausible, but to keep it off and to do it in a way that will actually make you look beter is completly unrealistic.

cozmik

rubadub wrote: »

I lost about 0.5lb at a slow steady rate. I think slower is better, more likely to change and more likely to stick to it, and it is easier on your system and willpower to stick to a slightly lower calorie intake. I still drank at least twice a week and ate the odd bit of junk food. I think slower fat loss suits the body better too, less likely to screw your metabolism which can result in yo-yo dieting.

I find this to be the best way to lose weight, the first couple of months are a PITA though because you don't feel like you're making any progress but the results do eventually begin to materialise and it's definitly much easier to stick to this approach.

Boston

Isn't 2lbs the upper safe limit on how much you can loose a week as opposed to the recommended target?

Hanley

Boston wrote: »

Isn't 2lbs the upper safe limit on how much you can loose a week as opposed to the recommended target?

It's "Safe" in that it is the most you can expect to lose without also losing muscle. That's the prevailing threory at least.

empirix

smellslikeshoes wrote: »

Thats about the worst post Ive ever seen on the fitness forum, and should be deleted in my opinion, for giving people unrealistic and frankly dangerous expectations.
Obviously you don't know your body very well if your loosing 5kg a week. Thats 11lbs or thereabouts, to loose that sort of weight you would have to not eat for that week.

The worst post - don't make me laugh, this is easily doable, just up the cardio and virtually cut any "rest" time in between sets, whilst i may add changing very little of my diet, its called experience mate and i have put in many many moons of training - around 15 years, how bout you?

Wanna do a zoolander, except we'll substitute the walk off, for a pose off, using pics? lol

Boston

Yes, so it takes 15 years of training and an already finely tuned training program to achieve the results you call "easily doable". One wonders why you posted this in a newbie thread where those points are obviously not true for the op. Do you think that its seriously possible for the OP to loose 3 - 5 kg a week currently without damaging health?

Supercell

empirix wrote: »

I for example know my body inside out and can quite easily lose 3 - 5 kg per week (not that i do this of course bar summer time when i want to tighten up a bit more

Empirix , I'm sorry but this is irresponsible nonsense.

The only way to loose that much per week (and probably only for the first week) is to sweat it out doing massive amounts of cardio in tight fitting clothes.

Even those on VLCD's don't claim this - I did Lipotrim a couple of years ago and was pretty overweight and only ever once managed 5KG's and that was in the first week - probably fluid not fat loss .

No-one "quite easily" looses 3-5kg a week unless its on a VLCD with hard exercise or anyone else maybe in the Foreign Legion or something with an insanly tough regime.

Easy just doesnt come into it.

empirix

Ok easy its not but is cetainly doable and i brought this up as an example, i was not saying the op should do this and its very true the more you train the more you get to know your body, it comes naturally after a while. Oh and i do train hard damn hard, always! And once again i state i rarely lose this maybe only at the beginning of the summer to look ripped

smellslikeshoes

The worst post - don't make me laugh, this is easily doable, just up the cardio and virtually cut any "rest" time in between sets, whilst i may add changing very little of my diet, its called experience mate and i have put in many many moons of training - around 15 years, how bout you?

Wanna do a zoolander, except we'll substitute the walk off, for a pose off, using pics? lol

Please don't try make this into a who has more experience debate, You have given terrible advice and thats the bottom line.

empirix wrote: »

Ok easy its not but is cetainly doable and i brought this up as an example, i was not saying the op should do this and its very true the more you train the more you get to know your body, it comes naturally after a while. Oh and i do train hard damn hard, always! And once again i state i rarely lose this maybe only at the beginning of the summer to look ripped

Listen most posters here are not interested in loosing water weight that you will put back on immediately, 5KG of anything other than water is not possible for the average person and would be tough going for even a professional athlete.

This thread was made by an average person and you decided to spout out some ridiculous figures for what seems like nothing more than attempt to get your ego stroked.

rubadub

Slow coach wrote: »

How do you know the 20 st guy is fatter than the 10 st guy?

I measured him with a calipers . It is important to make the distinction between weight and fat though- as I also mentioned about the possibility of losing fat but weighing the same.

Slow coach wrote: »

The basal metabolism is based on weight, not just fat.

Yes, I was keeping things basic for the OP. Also for the OP- a 15stone bodybuilder, will have a higher metabolism than a 15stone fat man of the same height. A higher proportion of their weight is muscle.

The muscle requires more calories per day simply to maintain it, this is why weight training is a great way to get fat off and keep it off.

Lockstep

I'm trying to gain weight for boxing and do take a fair amount of fizzy drinks. I don't drink them at home but if I'm at a friends or a coffeeshop I will get a glass. I'm unsure exactly how much I drink per week but I'll hazard a guess at maybe 3-4 glasses a week.

Do fizzy drinks contribute a lot to weight gain? I'm aware their full of sugar although they contain little fat.

How would this work out for your health?

Cheers

Cian( a newb)

rubadub

kickoutthejams wrote: »

I'm trying to gain weight for boxing and do take a fair amount of fizzy drinks. I don't drink them at home but if I'm at a friends or a coffeeshop I will get a glass. I'm unsure exactly how much I drink per week but I'll hazard a guess at maybe 3-4 glasses a week.

Do fizzy drinks contribute a lot to weight gain? I'm aware their full of sugar although they contain little fat.

How would this work out for your health?

Cheers

Cian( a newb)

3-4glasses is nothing to worry about. Milk, even skim milk, has more calories than most softdrinks per 100ml, and I probably drink 1L a day of milk. Though milk is still a better choice. But if you are going to insist on drinking soft drinks it might be best to leave it until after a weights workout, when your body is crying out for simple carbs and will at least make some better use of them.

I save all my simple carb "allowances" until after a workout, treat it as a little bonus and excuse to pig out. Glucose might be a little better, and the acids etc are not great, but glucose is not as enjoyable to me as a ice cold coke.
Otherwise I drink lots of diet softdrinks too, club orange & 7up being my favourites.

g'em

kickoutthejams wrote: »

Do fizzy drinks contribute a lot to weight gain? I'm aware their full of sugar although they contain little fat.

Their contribution to weight gain depends on how many calories you're eating during the rest of the day. Full of insulin-spiking sugar and devoid of nutrients, they're also about the unhealthiest way to gain weight.

Healthy fats like bags of nuts, nut butters, plant and nut oils or good old fashioned wholefood is a better and healthier way of doing it. If needs be sit down with a spoon in one hand and a jar of natural peanut butter in the other and eat.

seaner

g'em wrote: »

Their contribution to weight gain depends on how many calories you're eating during the rest of the day. Full of insulin-spiking sugar and devoid of nutrients, they're also about the unhealthiest way to gain weight.

.

I completely agree wtih g'em here. Fizzy drinks are so bad, and its worse that people don't even realise how bad they are! I avoid them (diet or full fat) at all costs. They're linked to tooth decay, cancers, obesity, bone disease .....etc etc. (i mean a glass of coke can CLEAN dirty pennies!!)

I know this doesn't really have much to do with OP question, but just wanted to get across my point.

No to fizzy drinks!:mad:

rubadub

seaner wrote: »

(i mean a glass of coke can CLEAN dirty pennies!!)

Yes, but the acid in your stomach would do a far better job. Coke has phosphoric acid which is used in steel production to clean rust, and shine up copper. The hydrochloric acid in your stomach is much stronger though.

But it is bad for your teeth, and in fact they should not be brushed right after drinking, it is partially weakened and your risk brushing away the surface of the tooth- best leave a while and drink water.

The other common thing I hear is people saying "coke has 36 teaspoons of sugar in it per glass"- it is actually the same sugar as most fruit juices, and the other one that shocks people is that skim milk has over half the sugar content that coke does.

If I didnt drink diet drinks my overall water intake would be lower. I like water, but like a change and want something I enjoy. I think any negative effects of my diet 7up drinking is outweighed or at least negated by the hydration it gives me, that I otherwise would not have.

seaner

rubadub wrote: »

Yes, but the acid in your stomach would do a far better job. Coke has phosphoric acid which is used in steel production to clean rust, and shine up copper. The hydrochloric acid in your stomach is much stronger though.

Point taken, but i still think i'd take my chances with the acid that my own body produces than acid put there through my diet. Your body uses the stomach acids for digestion etc, but it doesn't have a use for the acid that diet fizzy drinks have. I'm just thinking that if it cleans pennies, then imagine how your poor insides look after high consumption of fizzy drinks.

The other common thing I hear is people saying "coke has 36 teaspoons of sugar in it per glass"- it is actually the same sugar as most fruit juices, and the other one that shocks people is that skim milk has over half the sugar content that coke does.

Yeah but for me (and this is just personal experience) i think at least when i have a glass of orange juice etc etc I FEEL like i'm consuming calories. Whereas with fizzy drinks you're literally consuming 'empty calories' and its far easier to down a couple of cans of coke without realising you're actually taking in calories than drink the equivalent in a orange juice etc.

I think any negative effects of my diet 7up drinking is outweighed or at least negated by the hydration it gives me, that I otherwise would not have.

Fair enough, but I still think you're doing your body untold damage and you might just be better off reaching for a glass of water the next time...no matter how bland it may seem.
Most diet drinks still contain caffeine which also acts as a (fairly mild) diuretic, causing urination beyond what would be expected from an equivalent amount of water.
But if you're talking about 7up Free, it doesn't have caffeine as far as I know.

rubadub

seaner wrote: »

Point taken, but i still think i'd take my chances with the acid that my own body produces than acid put there through my diet. Your body uses the stomach acids for digestion etc, but it doesn't have a use for the acid that diet fizzy drinks have. I'm just thinking that if it cleans pennies, then imagine how your poor insides look after high consumption of fizzy drinks.

Yep, no need for any more acid. I would be more worried about what it does to my teeth far more than my insides, your insides can take terrible abuse if they can handle HCL. I would stick my hand in dilute phosphorice acid before dilute hydrochloric!

seaner wrote: »

Yeah but for me (and this is just personal experience) i think at least when i have a glass of orange juice etc etc I FEEL like i'm consuming calories. Whereas with fizzy drinks you're literally consuming 'empty calories' and its far easier to down a couple of cans of coke without realising you're actually taking in calories than drink the equivalent in a orange juice etc..

Yep, and better to eat the fruit whole. I should really get into making more smoothies I suppose. Tesco do mini bags of frozen fruit now, intended for smoothies.

seaner wrote: »

Most diet drinks still contain caffeine which also acts as a (fairly mild) diuretic, causing urination beyond what would be expected from an equivalent amount of water.
But if you're talking about 7up Free, it doesn't have caffeine as far as I know.

Good point. I usually avoid coke for this reason, caffeine has a strong diuretic effect on me.

I have been cutting down on diet drinks more recently, for the simple reason there is no room in my fridge!, I have a lot of very dilute kiaora instead, or squeeze some lemon juice in water. In the winter honey & lemon juice in hot water is nice.