How to lose 4 stone?

Pinklady828282

I am totally new to all this fitness stuff - but need to lose 4 stone.
I have just bought an elitical to help too.
Please help . . .
Any tips?
How long would it take to lose this weight?

fcukhu

Just getting over an illness, am in the same boat as yourself ( could do with losing 4 stone)... thought you might have all the answers...hope you find the answers that are right for you.

The very best of luck with your endeavours !

C

nachoman

I've started jogging myself it's pretty effective.

mloc

Read this:

http://www.boards.ie/vbulletin/showthread.php?t=2054876750

Then read it again. And then come back, post your current diet, height, weight and workout plan.

carl456

Pinklady828282 wrote: »

I am totally new to all this fitness stuff - but need to lose 4 stone.
I have just bought an elitical to help too.
Please help . . .
Any tips?
How long would it take to lose this weight?

First of all i would adjust your diet and get it in order, there's plenty of great info on this in the stickies. If you find out what your maintenance calories are then drop 500 or so below this, this gives you a weekly deficit of 3500, if you eat 1000 less than maintenance you'll be 7000 under for the week. 3500 cals. roughly equals one pound of fat, so realistically if you eight 1000 under you would lose 2 pounds a week. 4 stone is 56 pound so it would take 28 weeks on theory.

Khannie

Welcome to boards.ie.

You'll probably find the initial weight falls off a bit. After that if you want to keep the fat off it's probably best to aim for around 2lbs or 1KG per week. I'd say to lose four stone healthily would probably take around 3+ months. You could do it faster.

My tips: Swap white things for green things and eat plenty of protein. The kitchen is where the battle is won or lost. The stickies are choc full of useful information. I've used them a lot.

Good luck.

dlofnep

My brother lost around 4 stone recently. There is no secret. Go to the gym, put in hard work. Don't eat junkfood (stay away from breads, sugar and pasta too). Eat light at night.

Canis Lupus

dlofnep wrote: »

My brother lost around 4 stone recently. There is no secret. Go to the gym, put in hard work. Don't eat junkfood (stay away from breads, sugar and pasta too). Eat light at night.

This is basically it.

My tips:

Do this first Calorie Requirements

Then drop 90% of junk food ie 6 days a week you don't eat biscuits/choc/pizza etc On the treat day have something nice but within reason. A treat is not a large Dominoes with wedges, garlic mushrooms and a family sized bar of Cadburys.

Keep a food diary and note down EVERYTHING you eat in it (and I mean everything, you butter some bread then look at the calorie content and guesstimate how much butter you used or weigh what is a 'typical serving' and use that amount.

Couple the food diary (and this is an important point) with weighing your food and noting the calories you take in. This point alone might be a BIG eye opener cos I know some of the foods I ate shocked me calorie wise when I started to weigh what I would have considered a 'normal' portion.

Embrace veggies.

Finally move more. Get on that trainer (with a goal in mind) and use it. Go walking or buy proper runners and look at doing a couch to 5k plan (google it). If you can join a gym and start going to spinning classes etc.

DO not starve yourself and don't expect to be Kate Moss this time next month. It takes time to lose weight healthily. It's a lifestyle change and choice and it's not just for christmas.

Oh and finally finally the stickies are great reading as well for more points.

xgtdec

just recently passed the 4 stone mark...2 things that i can say from my own experience

1.Patience, you will need it in bucket loads, and just when you run out your gonna need more...when you do run out, log on to boards, watch some sport people you admire, listen to some blind gaurdian..ANYTHING to keep ya motivated..stay on that wagon...it will be so so worth it!!!!

2, be under no illusion at all whatsoever...what your about to take on it spirit crushingly tough, or at least it tries to be, drop 4 stone, build muscle, drop fat, get fitter etc it all damn hard work over time, a lot of the time your going to question yourself, "is this worth it"...i can tell you it is....start it, work it, sweat it and most of all.......enjoy it, at the end of your first spin class remember ..its doing you good:)

Pinklady828282

Thanks everyone for the replies!
Was kind of worried i'd be called names!!!
I am currently 13 & a half stone, i was & always have fuctuated between 9 & a half & ten stone - quit smoking 6 months ago & have piled on all this weight.
I have realised that instead of putting that cancer stick in my gob i have snacked . . a lot.. .
So i have to do something before it hits 24 stone!!
Please if you think of anymore tips/help/home remedies etc please post up!

And again, thanks for being so nice xx

Pinklady828282

Meant to ask how long on elitiptical?
How many days per week?
Thanks!

Colm_OReilly

The benefits of just spending time on the elliptical training will stall fairly quickly, you need to keep challenging your body.

So doing sprint intervals will help, or looking to increase the distance you travel in the time you're on it will also help. Either way, you'll need to mix it up.

Add this there's plenty of bodyweight resistance exercises you can do, squats, lunges, sit ups, push ups, pull ups/ring rows, step ups, etc. But I would start doing some resistance training, and get into lifting things, heavy things.

I'd also advise you look up the Paleo diet and start implementing that.

We've a couple of folk that have lost between 2-4 stone in as many months. The key is they developed a long term perspective to exercise and changing their life, rather than just focusing on the weight.

Best of luck!

all_smilz

carl456 wrote: »

First of all i would adjust your diet and get it in order, there's plenty of great info on this in the stickies. If you find out what your maintenance calories are then drop 500 or so below this, this gives you a weekly deficit of 3500, if you eat 1000 less than maintenance you'll be 7000 under for the week. 3500 cals. roughly equals one pound of fat, so realistically if you eight 1000 under you would lose 2 pounds a week. 4 stone is 56 pound so it would take 28 weeks on theory.

*dont forget after she drops some weight her maintenance calories will change also if her maintenance was 2000 a day minus a deficit of 500 as you suggest multiplied by 28 weeks........... even if she just readjusts her maintenance every time she loses a stone she will be eating nothing for the last month...........?

pinkypinky

At the risk of having my head bitten off on this board, I would suggest that it's going to take more than a couple of months to lose this weight. Think about how long it took to gain this weight, it's not unreasonable to suggest it could take a similar amount of time to lose it. I lost just under 3 stone in 10 months at a rate of 1 - 2lbs a week. There were weeks when I lost more but they were few and there'll always be a week where you might not lose any or even gain, if there's been some party/event with food.

You have the right attitude, just make sure you're doing plenty of exercise, eating the right foods and drinking a lot of water. But don't despair if you fall off the wagon every now and then. Best of luck!

carl456

all_smilz wrote: »

*dont forget after she drops some weight her maintenance calories will change also if her maintenance was 2000 a day minus a deficit of 500 as you suggest multiplied by 28 weeks........... even if she just readjusts her maintenance every time she loses a stone she will be eating nothing for the last month...........?

Don't really understand your point. explain:)

Pinklady828282

Thanks so much for all the info!
Please carry on with all you know/think!!!

Canis Lupus

Pinklady828282 wrote: »

Thanks so much for all the info!
Please carry on with all you know/think!!!

It's pretty much all been said to be honest. There are no secrets to weight loss just a reasonable commitment to responsibly monitor and regulate your calorie intake and move more.

Like Colm said focus less on the goal of 4 stone and more on the longterm change of lifestyle.