Trying to lose a stone

girliegirl

Hey everyone,

Ive put on a stone since this time last year, for no other reason than laziness (started a new desk job and bought a car... not reasons I know, but excuses!)

Anyway I have just joined a gym and have tried for the past 2 weeks to lose weight but nothing has shifted. I am still the exact same weight as I was before. (I'm 5 foot 3 and 10 stone) I ideally want to get to 9 stone, since this is what I was last year and I was happy and comfortable with this.

I just want some tips on my diet for the past 2 weeks and see if there is anything i should change (some things are obvious ie the dinner, but i am still living at home and it is impossible to have anything else than what my mum cooks (Mainly because she doesnt think I should be losing weight!) Because of this I try to be "good" during the day. Anyway, all thoughts and suggestions welcome!!

Food:
Breakfast: 1 bowl porridge with 3 sachets of sugar and pinch of salt. Carton of ocean spray cranberry juice
Lunch: Varies, but usually tuna on pitta, beans on toast, baxters healthy helpings soup etc
Snack: Either a piece of fruit (apple/pear/some grapes) or a small tin of fruit (ege fruitini)
Dinner:As mentioned before, this can be anything from lasagne/pasta to pie and chips to salmon and potatoes

Excercise:
Gym three times per week, usually Monday, thursday and saturday. My normal workout would be:
30 minute on treadmill (i work up to a 11km per hour run towards the end (final 10 minutes) but the rest is a steady jog at 9.5-10km per hour).
20 minutes on cross trainer (I do a level 5 weight loss program)

Every day, regardless of the gym or not, I have been doing sit ups.
Crunches (12 reps x2)
Side crunches (each side 12 reps x2)
Reverse curl (12 reps x2)
Plank (30 seconds x2)
Plank with one leg in the air (each leg 20 seconds x2)


All of the above is a hell of alot different to what i was like before, so I am surprised that the weight isnt shifting. Should I just be patient do you think, or any other changes I should make?

Racing Flat

girliegirl wrote: »

Hey everyone,

I just want some tips on my diet for the past 2 weeks and see if there is anything i should change

Food:
Breakfast: 1 bowl porridge with 3 sachets of sugar and pinch of salt. ?

Well that's the first thing I'd change - get rid of the sugar and salt in the porridge, probably just habit, gradually wean down if you find it difficult.

crotalus667

Food:
Breakfast: 1 bowl porridge with 3 sachets of sugar and pinch of salt. Carton of ocean spray cranberry juice

Drop the sugar and salt , the sugar will spike your insulin causing fat storage and a blood sugar crash about an hour or so later, get rid of the juice , juice has all the cals of fruit and none of the good stuff (fibre) , you have no protein in your breakfast try some eggs with your porridge (im assuming you are referring to plain oats and not something like readybrek ) weigh the oats you use 30-40 grams should be plenty

Lunch: Varies, but usually tuna on pitta, beans on toast, baxters healthy helpings soup etc

A tin of tuna in brine in a wholegrain pita is fine , just don’t use the stuff in mayonnaise, Beans on toast are out it’s just carbs on carbs plus the beans are usually doused in a sugary tomato sauce , try something like chicken with salad/rice

Snack: Either a piece of fruit (apple/pear/some grapes) or a small tin of fruit (ege fruitini)

Errr no no no no the fruit will spike your insulin , where’s the protein ?? Try a tub of low fat cottage cheese (you should also be having a snack between breakfast and lunch)

Dinner:As mentioned before, this can be anything from lasagne/pasta to pie and chips to salmon and potatoes

Just aim for some lean meat and some complex carbs , portion size is the killer for most people

Excercise:
Gym three times per week, usually Monday, thursday and saturday. My normal workout would be:
30 minute on treadmill (i work up to a 11km per hour run towards the end (final 10 minutes) but the rest is a steady jog at 9.5-10km per hour).
20 minutes on cross trainer (I do a level 5 weight loss program)

add weights, on the treadmill try running flat out for along as you can after a 5 min warm up then walk at a steady pace until you can run again do this for the 30 minutes

Every day, regardless of the gym or not, I have been doing sit ups.
Crunches (12 reps x2)
Side crunches (each side 12 reps x2)
Reverse curl (12 reps x2)
Plank (30 seconds x2)
Plank with one leg in the air (each leg 20 seconds x2)

at the most Id do these every other day , and my rep range for abs tends to be 20-25

All of the above is a hell of alot different to what i was like before, so I am surprised that the weight isnt shifting. Should I just be patient do you think, or any other changes I should make?

the bottom line is that you wont shift the weight until you change your diet you need to start counting your cal intake and then cut it untill you start to lose weight at a rate your happy with

girliegirl

Thanks so much for the help guys! it sounds dramatic but im willing to try it, anything to shift the weight!!

timetogetfit

Errr no no no no the fruit will spike your insulin , where’s the protein ??

I agree tinned fruit will spike insulin levels and she should try and get protein in ever meal but fruit in its natural from is great and wont spike insulin levels because even though its a simple sugar frutose it is also very low glycemic so go on have a pear or apple or orange but try to get a portion of protein with most meals

BossArky

timetogetfit wrote: »

so go on have a pear or apple or orange but try to get a portion of protein with most meals

Snack on almonds and grapes regularly FTW!

g'em

BossArky wrote: »

Snack on almonds

Dude, you're obsessed!!! You're going to keel over from cyanide poisoning any day now *




* may or may not be true. Probably not though.

rubadub

girliegirl wrote: »

Thanks so much for the help guys! it sounds dramatic but im willing to try it, anything to shift the weight!!

Lifting weights is great for shifting FAT but not necessarily WEIGHT. i.e. you could lose fat and gain muscle at the same rate. I have for over a year now, constant 12stone but thinner. Just bear in mind to keep an eye on measurements, like waist, and keep photos, and get your body fat % checked if you can. Do not only rely on scales or you can be disappointed.