Possible to lose 3 stone in 3 months?

BubbleWrap85

I've calculated that ideally I need to lose 4 stone [this wouldn't even bring me down to the 8ish stone that's "recommended" for my height]. I've bought an Exercise Bike and am willing to make the necessary changes. Was also thinking of Weight Watchers, purely for the motivation of going to the classes each week. What can I do? What do I eat? I'm so sick of being fat and I really feel it's holding me back. There's things I won't do [like go on a trampoline] because I'm afraid I'll break it! I won't wear short skirts or nice fitted dresses because I don't have the body for it. It's holding me back. I'm 22 and I've been fat since my First Communion and I wish I'd done something sooner but here I am in this mess

Fatloss08

id say it is possible but you need to really be motivated , people on here will say 1-2 lbs a weeks is healthy and that if you lose 4-5 a week its muscle ur losing also , i dont think its anything serious as people lose shed loads in quicktime all the time

i say you need 5-6 small meals a day , maybe 3 meals and 2 snacks

1 hr a day cardio and high tempo

also lift weights as this is the best for losing weight

correct me if im wrong people

BubbleWrap85

Lol I don't think I've much muscle to lose at this stage :P I'm a teacher and I'm wrecked when I come home but that's just going to have to change! Thanks

tattykitty

Hi Bubblewrap85, may I ask why you need to lose the three stone in three months? If you do it more slowly you're far more likely to maintain your weight, and as it's more gradual, you're less likely to resort back to previous eating habits. I lost five stone over the space of a couple of years - I was 15 stone 9 and went down to 10 stone...I reached 10 stone in 2004 and four years later my weight has remained stable at 10 stone 3 (except when I go on holiday!). The key, I found, is not to do anything drastic but to work your way gradually to a healthier lifestyle. when I was big I did no exercise and ate huge amounts - so I started walking half an hour a day and made small changes like cutting down portions, changing to skimmed milk and olive spread instead of full fat and butter, drank less alcohol, and so on. Weighing my pasta and rice made a real difference - it's amazing how much I was eating! Gradually I increased the exercise and started introducing more healthy food into my diet - fruit, veg and so on, lean chicken and cutting out things like cheese and crisps (not altogether though - I allowed myself a few treats!).

The main thing is not to completely deprive yourself because it just makes you miserable. I still eat quite a lot and I enjoy my food. I walk 12km a day on weekdays now and go to the gym when I feel like it - I'm not stick thin but I'm a comfortable size 12 and medically in fairly good shape. I'll never look good in a mini skirt but that's not a personal goal of mine really!

Good luck with your weight loss and remember - your health is more important than your appearance, so concentrate on how you feel first and foremost.

BubbleWrap85

12km a day?! See I'd never be able to do that! Fair play to ya! I want to be a size 10/12, being a size 8 wouldn't appeal to me. I do want to feel good, but I want to look good too. My face isn't so bad, but I think the overall me isn't good looking. I have confidence issues because of the whole weight thing so I need to improve that. I mentioned in another thread that I eat the wrong foods. I love cheese! I definitely can't cut that out! I'll swap to lower fat stuff, and I must weight pasta and the likes you're right. Suppose the key is to fill up on stuff that doesn't have calories or fat and the likes if I'm feeling hungry. Thank you

How Strange

BubbleWrap85 wrote: »

that's "recommended" for my height]. I've bought an Exercise Bike and am willing to make the necessary changes. Was also thinking of Weight Watchers, purely for the motivation of going to the classes each week. What can I do? What do I eat? :

OP, why not post a typical food diary up here for a week and be brutally honest about everything that you've eaten including the sweets you pick at etc.

I would say it's possible to lose 3 stone in 3 months but it's unadvisable. If you do it will all go straight back on with probably another half a stone. You will probably lose a stone quite quickly if you're 8 stone overweight as the 1st stone will be water retention etc. After that it's all about commitment to your goal because this is a long term objective and it should be centred around educating yourself on good healthy foods and exercising regularly. Yes, it sounds boring as hell but once you start introducing these into your life you'll love it.

Firstly, get a food diary together. Then have a look on this forum, there are loads of stickies about good foods etc. Join weightwatchers if you feel it will motivate you but remember that WW doesn't always educate on nutrition so make sure you find out for yourself and this should compliment your WW efforts.

The next thing you have to do is start exercising. Walking is fantastic and getting out in the fresh air is great. If it's raining put on a rain jacket and get out there. Aim to exercise at least 30 mins each day. Start off with gentle exercise and work up the intensity as you get fitter, after a while you could try alternating between walking fast and jogging; say 10 mins walking/5 mins jogging then try to build up your jogging gradually.

rubadub

Slower the better IMO, 1-2lb a week is what is recommended at most, I aimed for 1/2lb a week and did it, and have kept it off since. so 3months is 13 weeks, so 26lb MAX, that is just under 2 stone, I would aim for 1stone, since you are not to big to begin with, i.e. percentage wise a 30stone man losing 4 stone in that time is different.

From what you say you are around 12stone, so will not be breaking any equipment!

If you crash diet you will lose muscle mass along with the fat, you may not have much but there is no need to lose it. Muscle needs calories to maintain it. So if you lose it your metabolism is lowered and you will find you will put on fat easier if you still eat the same amounts. i.e. a fat man lying in bed needs more calories than a thin man, just to maintain temperature, pump blood around etc. Also a 15stone bodybuilder needs more calories than a 15stone fat man just sitting around. Muscle needs more calories to maintain than fat. So do not lose the muscle you have, you can do simple resistance training at home to prevent muscle loss, check out www.simplefit.org
Also building new muscle is a way to increase your metabolism so you can "get away" with eating more without putting on fat. Also being stronger makes daily life easier, and increases your energy levels.

I would also recommend functional exercise, like walking or cycling to work, maybe start out one day a week doing this. Or walk to the shops, do gardening. I cycle everywhere, it is faster than driving in dublin anyway, and with soaring fuel prices it is much cheaper. You also end up with more free time, i.e. if you drive to work you have to set aside time to exercise too. You could walk to the next bus stop if you get a bus etc.

BubbleWrap85

Thank you. A food diary? Post it up where? I thought of doing that before but only lasted a couple of days!

BubbleWrap85

Okay so I was wrong about 3 stone in 3 months! That's not really what I wanted anyway. AT the same time, I don't want to be here in 2 years time still working on getting to my target weight. I wish I was 12 stone! I'd be a lot happier! I just wonder what people see when they look at me. How big am I really?

How Strange

BubbleWrap85 wrote: »

Thank you. A food diary? Post it up where? I thought of doing that before but only lasted a couple of days!

Post it up here on this thread. No-one is going to laugh at you or give out. Everyone has to start somewhere. I've found this forum to be amazing in terms of nutrition and there are a few people here that really know what they're talking about so you can take advantage of their knowledge.

Edit: I just realised this is on the fitness thread. BubbleWrap85, you should ask the mods to move this to the nutrition and diet part of the food and drink forum. You'll get more feedback and advice over there.

is_that_so

BubbleWrap85 wrote: »

Okay so I was wrong about 3 stone in 3 months! That's not really what I wanted anyway. AT the same time, I don't want to be here in 2 years time still working on getting to my target weight. I wish I was 12 stone! I'd be a lot happier! I just wonder what people see when they look at me. How big am I really?

The 1-2lbs( 1 kg) is usually suggested as weight that be taken off and that will stay off. Sure people can lose more. I was in my own gym yesterday and one of the members there has lost 41 lbs in 16 weeks. She's there four days a week and also eats lots of small meals as commented above. Best of luck with it.

rubadub

BubbleWrap85 wrote: »

I don't want to be here in 2 years time still working on getting to my target weight.

Slower is better so, you do not want to mess up your metabolism, avoid yo-yo dieting, never works. You have to change what you eat for good, not for a 3months of torture. Get the scales for your food, read the packets, you will surprised what is high in calories, and what is not. You may have presumed some things were ok (like bread or museli) but when you realise the portions you ate it can be shocking. Then conversely other stuff (e.g. chicken, veg) is very low in calories per portion. All the info is on the packs, but ignore the quoted portion size, the marketers use low portions to trick you into thinking they are low-cal meals.

BubbleWrap85 wrote: »

I just wonder what people see when they look at me. How big am I really?

Probably not as big as you think. Women tend to be more critical of themselves than men, esp. with fashion magazines and airbrushed ads everywhere. I see my male mates in the pub bloating out their guts rubbing the beer belly slagging themselves not giving a damn, never see women doing that, in fact you see them cowering away if lads start messing around like that at the same table.

BubbleWrap85

Thanks very much. It really is a sensitive topic for me and I'm getting a bit teary eyed already! thanks for all the help. If one of the mods could move this for me I'd be very grateful

BubbleWrap85

Can I also just ask, what exercise should I be doing? I'd rather stay away from the gym for the time being. I have an exercise bike and I have dumbells so I'd rather use those before hitting the gym. Seems ironic but I'd be humiliated going to the gym being as big as I am. If I slimmed down a bit I'd be more confident about going!

rubadub

BubbleWrap85 wrote: »

Can I also just ask, what exercise should I be doing? I'd rather stay away from the gym for the time being. I have an exercise bike and I have dumbells so I'd rather use those before hitting the gym. Seems ironic but I'd be humiliated going to the gym being as big as I am. If I slimmed down a bit I'd be more confident about going!

Checkout www.simplefit.org for exercises at home. www.exrx.net will have beginners programs for the weights with animated pics and descriptions on how to perform them. You might want to increase the weights you have. And do not worry you will not end up "too big", you will put on little or no muscle if you are watching your calories anyway, just maintain, strengthen and tighten up what you have already.

I would recommend this set
http://www.argos.ie/webapp/wcs/stores/servlet/ProductDisplay?langId=-1&storeId=30001&partNumber=3008250

It weighs a bit though so you would need help to carry it, or else you can leave bits in argos at the counter and make a few trips back and forward. 50kg sounds a lot but you can increase strength rapidly.

You could start with these
http://www.argos.ie/webapp/wcs/stores/servlet/ProductDisplay?langId=-1&storeId=30001&partNumber=3008243

I started with them but outgrew them in no time and ended up buying more plates and the bar separately, would have been cheaper to get them in the first set. To build/maintain muscle you basically want a weight that is heavy enough that you can only perform 8-12 repetitions of that exercise in a row, then take a 1-2min break and do it again, each 10 repetitions is a "set", you usually do 3 sets, with 1-2min breaks in between. If you can only manage 3 pushups then do them up against a wall at an angle where you can only manage 8-12, when you can do 8-12 normal pushups you raise your legs up on a couch or pillow so you can only do 8-12 again.

Female bodybuilders are on steroids eating like horses and in the gym all day. After years of heavy lifting you might look like one of the thinner gladiator women or fitness models you might see. Building new muscle take up a lot of calories, your body is building new tissue, like a pregnant woman must eat more. Then once on it uses more calories to maintain it, you will only put on noticeable amounts of muscle if you are eating a lot anyway, so no need to worry. What I like is if I do go eating a lot at a wedding etc I do not feel so guilty as I know some of it will go towards building new muscle, which can help overall fat loss in the long run.

How Strange

BubbleWrap85 wrote: »

Seems ironic but I'd be humiliated going to the gym being as big as I am. If I slimmed down a bit I'd be more confident about going!

Yep, I know how you feel and I'd say it's quite a common sentiment among women (can't speak for men). If you're going to join a gym go to one where there aren't half naked, skinny gym bunnies. I used to go to a Dublin Corpo gym and it was great; everyone was fully clothed and down to earth and normal.

It's funny how self conscious we can feel when we're abit out of shape and exercising in public for the first time. My two tips are listening to music (so you're in a world of your own) and wearing sun glasses (I don't know why but I always feel like no-one can see me when I'm wearing them!)

BubbleWrap85

How Strange wrote: »

Yep, I know how you feel and I'd say it's quite a common sentiment among women (can't speak for men). If you're going to join a gym go to one where there aren't half naked, skinny gym bunnies. I used to go to a Dublin Corpo gym and it was great; everyone was fully clothed and down to earth and normal.

It's funny how self conscious we can feel when we're abit out of shape and exercising in public for the first time. My two tips are listening to music (so you're in a world of your own) and wearing sun glasses (I don't know why but I always feel like no-one can see me when I'm wearing them!)

That's really funny, as I feel the exact same when wearing sunglasses! Silly really It's a great idea but I'd probably get a reputation as a freak then as well :P

tattykitty

Exercise-wise, it depends what you're doing already - if you're in a fairly sedentary job and you don't play sports or anything like that, I'd recommend walking to start with to break yourself in and perhaps doing 30 mins to 1 hr on the exercise bike three times a week. Can you walk to work - is it far? That's how I rack up the 12km, walking there and back - but I had to do it gradually and I still have the odd day where I can't face it and catch a tram! Go for a stroll in your lunch break, or take a walk with friends round the park or even round the block - it all helps. Swimming is an excellent way to lose weight and get fit, too - perhaps you could go before work or in your lunch breaks?

If you're already quite active, there are probably plenty of other people on this forum who could recommend workouts for you.

lifofifo

3 stones in 3 months sounds too much to me at your present weight (which i assume is 11 stone?)...in the the past six and a half months i've lost 4 stones...but i was heavier to start with (i was 13st 10lbs)...if you are motivated the rest is pretty straight forward...why don't you start off slowly? just sort out your diet first and start with a brisk walk and gradually build it up...even if you lose 2 stones in 3 months i would say that would be a massive thing to achieve...

Transform

I am sorry bubblewrap - wishing and wondering about weight loss is not going to do a dam!! You will be worse off in two years time if you take no action NOW.

If you need to actually drop that much weight then there is sh#t loads you were doing wrong with your diet - which i assume you have changed as a result of the stickies.

With regards to exercise, its really simple, go for a 40-60min wallk every day. On the days you do 40mins walk do 20mins of weights before e.g. lunges, dips, crunches, lateral raises, reverse ab curls and plank position. Do all 6 exercises one after the other for 20mins and session is over. Aim to do more reps and more rounds within the same time and take breaks when you need them i.e. 30-60secs after every second exercise.

If you are truly sick of being fat and what others 'may' think for you then you will keep the boards updated on how you get on (fitness log) - even when you screw it up and have to get back on again, because its going to happen!

realistically just work on getting the first 2-3lbs off and work on 12-18months for a full 4 stone weight loss.