A Confessional.

gayGAA

I'm fat.

Not hugely obese or anything, but at 14.5 stone and 6ft, I'm definitely overweight, and I need to do something about it. It's my health we're talking about and I've neglected it for too long now.

Anyway, enough resolve. Here's my trouble (not insurmountable, but problems nonetheless).

I'm in college, and work part time, and both involve some pretty insane schedules. I'm a medical student, and am in the hospitals most days from 7 which means getting up at six, and it's not unusual for me to not get home until 8 in the evening. The canteen in the hospital is **** as well, really bad. Full of fried foods and greasy chips, about the healthiest thing they do is a sandwich bar, and that's not even open half the time!

I also work two half days at the weekends, so I end up eating crap then. Donuts and crap most days, which are easily justifiable when you're wrecked at ten o clock some night on some surgery ward or in A&E... Also a big fan of sugary drinks, which are obviously going to have to go.

I'm a demon for takeaways, and like most college students am no stranger to a feed of pints a couple of times a week.

Finally, I'm asthmatic, which is a vicious circle. I avoid running because I have ****ty lungs, and I have crappy lungs because I avoid exercise.

Last but not least, I hate many of the foods that often comprise the backbone of some of the diets I see here. I don't like eggs, and would rather swallow **** than eat fish!

So, there's my dilemna. Oh yeah, can't swim, and don't have the time to learn. Used to be able to run 3 or 4 miles no bother 5 years ago, and enjoyed it. Now I couldn't run from here to the remote control. I plan to join the gym tomorrow, and need help designing a plan.

My goals are numerous. I want to lose weight, and drop the beer titties. I'd like to try and approach some of the bodies some of my mates have - big arms, defined back, the beginnings of a six pack and a defined ass (:P) I know this isn't realistic in the next six months, but hey, it doesn't hurt to have a goal. Five years ago I had a slim bod and could easily fit into a 32w pair of jeans. This christmas, I had to struggle to get into a 34w and they look ridiculous. Basically lose a lot of weight and then build a bit of definition...

So, I think I've taken at least the first step by putting a message on here.\ I might even follow with regular photos and let you know how I'm getting on. Now, would anyone like to point me on the path of enlightenment?

RAFC

Last year, I was 15+ stone (5ft8in) and size 18. On the first of Feb I walked into my local chemist and my life changed. I found a product called Tone & Slim and joined the weight management clinic there. This involves taking a Shake every morning and then taking a tablet with each of your meals. Being measured and weighed every fortnight.

It is also recommended that you make HEALTHY choices and walk 40mins 3 times a week (not impossible - I did it).

White bread, butter, chocolate, take-aways, fizzy drinks (not alcohol, didn't give that up ), in essence JUNK had to go. If you don't like fish, stick to chicken. I don't like all the healthy food either - veg, yougarts, salads etc. but you can find healthy options in what you do like.

This year I am 5lbs off my ideal weight - don't really care if I get there, I feel better than I have in years and my Christmas trousers are a size 12 :):)

If I can do it - anyone can (I'm nearly 40 and am a mum of 4) :):)

stick_figure

The people on this site who've achieved their weight loss/ training goals all appear to me (following my years of lurking) to have the following in common:

• They eat clean (see this thread for nutritional advice)
• They work out hard
• They plan (food, workouts)
• They're bloody dedicated

I've learnt that hard way that all the exercise in the world won't help if weight loss is your goal and you eat poorly. If good choices aren't available in work, you need to plan ahead and bring food in with you.

I'm in the same boat as you too...and I know it's all easier said than done, but you'll get good help from some of the people on here

eclectichoney

Indeed, if there is one piece of advice i would give it is *planning*

Plan your workouts so you know exactly when you're going - it makes it harded to skip and soon become a routine/hait.

Plan your meals in advance, it will probably mean bringing food with you but this will probably save you money as well as calories

Plan everything!

celestial

gayGAA wrote: »

I'm fat.

Not hugely obese or anything, but at 14.5 stone and 6ft, I'm definitely overweight, and I need to do something about it. It's my health we're talking about and I've neglected it for too long now.

Anyway, enough resolve. Here's my trouble (not insurmountable, but problems nonetheless).

I'm in college, and work part time, and both involve some pretty insane schedules. I'm a medical student, and am in the hospitals most days from 7 which means getting up at six, and it's not unusual for me to not get home until 8 in the evening. The canteen in the hospital is **** as well, really bad. Full of fried foods and greasy chips, about the healthiest thing they do is a sandwich bar, and that's not even open half the time!

I also work two half days at the weekends, so I end up eating crap then. Donuts and crap most days, which are easily justifiable when you're wrecked at ten o clock some night on some surgery ward or in A&E... Also a big fan of sugary drinks, which are obviously going to have to go.

I'm a demon for takeaways, and like most college students am no stranger to a feed of pints a couple of times a week.

Finally, I'm asthmatic, which is a vicious circle. I avoid running because I have ****ty lungs, and I have crappy lungs because I avoid exercise.

Last but not least, I hate many of the foods that often comprise the backbone of some of the diets I see here. I don't like eggs, and would rather swallow **** than eat fish!

So, there's my dilemna. Oh yeah, can't swim, and don't have the time to learn. Used to be able to run 3 or 4 miles no bother 5 years ago, and enjoyed it. Now I couldn't run from here to the remote control. I plan to join the gym tomorrow, and need help designing a plan.

My goals are numerous. I want to lose weight, and drop the beer titties. I'd like to try and approach some of the bodies some of my mates have - big arms, defined back, the beginnings of a six pack and a defined ass (:P) I know this isn't realistic in the next six months, but hey, it doesn't hurt to have a goal. Five years ago I had a slim bod and could easily fit into a 32w pair of jeans. This christmas, I had to struggle to get into a 34w and they look ridiculous. Basically lose a lot of weight and then build a bit of definition...

So, I think I've taken at least the first step by putting a message on here.\ I might even follow with regular photos and let you know how I'm getting on. Now, would anyone like to point me on the path of enlightenment?

Hey there,

First of all - what's with the nickname??

No seriously, congrats on deciding to take action. I am 5'9" and just under 13 stone, 34 inch waist. My jeans are all 36w but the other day I went to town and was trying on the 34w sizes - great feeling. I lost the fat (not all of it, still a work in progress) over the period June 2007 - present. I don't weigh much less on the scales but that's because I've put on more muscle and have plenty of definition now.

Your post is fairly all over the place but can be summed up by 'I eat crap, don't exercise and am overweight as a result'. My advice to you is to keep things as simple as possible and concentrate on the most important changes.

1. Cut out ALL junk food. ALL of it.
2. As mentioned, plan your meals and foods. Check out the stickies for advice but the golden rules are:

Favour protein over carbs, and make your carbs wholegrain.
Eat lots of veg
Eat every 3-4 hours

3. Re exercise - make sure your food intake is sorted before you think about fitness. You can't outtrain a bad diet.

4. You talk about wanting a defined body - arms/back etc. What you are talking about here is adding muscles through weight training and/or bodyweight training while shedding fat (so that you become lean and can see those muscles). The recipe here is simply eat right + workout with weights = slim and defined. Simple.

Simply following points 1 and 2 will let you achieve fat loss almost straight away.

But by far and away the most important factor is your mindset. Ask yourself what you want more - a slim bod or that donut? I spent about 6-7 years telling myself I want to get fit and lose weight but it didn't happen (I still ate junk and didn't exercise enough) until I committed to it absolutely. What happened then is that I did start to shed flab, found I actually really enjoyed exercise - and that in itself was its own motivation and drove me further and further - and it's still my motivation. The reason people fail at this whole weight and fitness thing is cause they don't give themselves a chance to see the results they could have.

Plan to do things right - your schedule is hectic and scattered so plan your food intake and plan your gym sessions. However - start with food.

Khannie

eclectichoney wrote: »

Plan your meals in advance, it will probably mean bringing food with you but this will probably save you money as well as calories

This was the biggy for me. I mean, I was losing weight as it was, but when I started bringing healthy lunches into work, carrying fruit, nuts and water with me in my bag so that I was never without healthy snacks....well....it made a huge difference.

Good luck!

Oh....And do take the before pics. Inspired by the thread on here I dug up a picture of myself two years ago.....my god.....I couldn't believe the state I was in.

carpediem

OP:

The key is to (and most of us know it) eat well and exercise.

A few tips are as follows:

1) Never skip breakfast; consider cereals, yogurt and fruit.

2) Eat more lean protein (like chicken) as this tends to stave off hunger for longer. Choose lots of fresh veg too!

3) Ease back on the carbs (bread, potatoes, rice and pasta) but don't cut them out.

4) Choose healthy fats (e.g. from nuts) instead of animal fats.

5) Allow yourself a treat a week (maybe on Fri nights) and then be very good for the rest of the week.

6) As you are not a jogger, perhaps you could start by walking for 30 minutes at a time 4 or 5 times a week.

This is not the magic answer to your weight challenges, however, I have practiced the advice and found it helps me to maintain my weight (Female, 8St 4lbs and 5 Ft 0"). Have about 5 or 6lbs to lose to be healthier and fitter and that's my New Years resolution!

Cheers!

gayGAA

So how many calories would one want to be burning to lose, say, a stone over a month?

I'm currently running 4k every second day and burning, according to my Nike+ yoke, approx. 400 calories every times. Slowly getting better.


If it's relevant, the diet at the moment consists of

• No sweets or fizzy drinks for two weeks now

• Brekkie: Multigrain cereal with Low Fat Milk, Coffee w/ 1X sugar (down from 2!)
• Lunch: sandwich in O'briens, no butter or mayo
• Dinner: whatever the housemates cook, three days out of the four. Last night for example, beef in black bean sauce with veg and boiled rice.

Is this enough calories, or would I want to be aiming for much more? Don't have a clue!

Jimmy Bottlehead

gayGAA wrote: »

So how many calories would one want to be burning to lose, say, a stone over a month?

I'm currently running 4k every second day and burning, according to my Nike+ yoke, approx. 400 calories every times. Slowly getting better.


If it's relevant, the diet at the moment consists of

• No sweets or fizzy drinks for two weeks now

• Brekkie: Multigrain cereal with Low Fat Milk, Coffee w/ 1X sugar (down from 2!)
• Lunch: sandwich in O'briens, no butter or mayo
• Dinner: whatever the housemates cook, three days out of the four. Last night for example, beef in black bean sauce with veg and boiled rice.

Is this enough calories, or would I want to be aiming for much more? Don't have a clue!

If you throw in little (healthy) snacks between brekkie and lunch, and also lunch and dinner, it'll keep you full and also make sure you aren't tempted to eat crap.

Try porridge for brekkie, tinker with it until you find something that works (I hated the stuff until I put choc milk through it, might not be the best but it works for me). Throw fruit or nuts in to see if you like it. Also, make sure the bread is brown, white ain't terrific.

And well done, the hardest part is getting started and taking the plunge. Take pics, I can't emphasize that enough - noticing the difference will keep you going.

crotalus667

1lb of body fat = 3,500 cal's

14lbs = 1 stone

1 stone = 49,000 cal's

49,000 devided by 400 = 122.5

gayGAA

So what, I'd need to be aiming for 122 odd calories per daily workout?

Also, how much calories does one burn (roughly) during the day with no exercise. I have a job where I'm on my feet all day, no desk time!

crotalus667

gayGAA wrote: »

So what, I'd need to be aiming for 122 odd calories per daily workout?

No , you said that you burned 400 cal's per workout , at that rate you would need to do 122 workouts to burn a stone of body fat :rolleyes:

Also, how much calories does one burn (roughly) during the day with no exercise. I have a job where I'm on my feet all day, no desk time!

I pretty sure for females just siting around the house all day it's 1600 cals im not sure what it is for men , but keep in mind that this is just a rough number there are alot of other factors to consider

mags16

crotalus667 wrote: »

I pretty sure for females just siting around the house all day it's 1600 cals

I'm sure you didn't mean to be sexist.

When this female is not sitting around all day, she likes to do a bit of exercise. But I find that I eat more when I exercise regularly. I get ravenous! So any calculations I do to achieve weight loss would have to take into account my increased calorie intake.

crotalus667

mags16 wrote: »

I'm sure you didn't mean to be sexist.

I was not being sexist , it's just the way I recall it being explained :rolleyes:

mags16

I stand corrected.

Jimmy Bottlehead

mags16 wrote: »

I stand corrected.

...said the man in the orthopaedic shoes!

**Bonus points for anyone who can tell me which legendarily good british sitcom featured said joke**

crotalus667

Jimmy Bottlehead wrote: »

...said the man in the orthopaedic shoes!

**Bonus points for anyone who can tell me which legendarily good british sitcom featured said joke**

Ronnie Barker ??

mcgrate

im curious GayGAA how are you getting on?

Jimmy Bottlehead

crotalus667 wrote: »

Ronnie Barker ??

No! More recent

zorkmundsson

Jimmy Bottlehead wrote: »

No! More recent

it's alan partridge. the boy Dan says it.

note: the reason i know this is because i watch too much television, which in turn makes me unfit, which in turn leads me to the Fitness section of boards.ie . That's cause and effect, people.

Jimmy Bottlehead

zorkmundsson wrote: »

it's alan partridge. the boy Dan says it.

note: the reason i know this is because i watch too much television, which in turn makes me unfit, which in turn leads me to the Fitness section of boards.ie . That's cause and effect, people.

Zorky, you win!!