Tips for easing into major weight loss?

Cat Melodeon

I put on a serious amount of weight over the last 5 years - quit the smokes, had a baby, and most significantly, went from being very active (work and cycling everywhere) to very sedentary (no work and driving everywhere).

Diet is not too bad in terms of what I eat (homecooked, lots of fruit, veg, whole foods, not much of a sweet tooth etc), although I used to overdo the fullfat dairy and have addressed the portion sizes. I've begun losing about 0.5kg a week through diet adjustment and walking alone (have lost 6 kg since July), but this is not doing enough to help the major problem, which is that I am completely unfit.

To get to where I want to be, I need to lose just over 30kgs (makes me a little bit sick to write it down).

I've been to my doctor and have been given the all clear but have been told to ease into it. I have a back injury that rules out crunches but weights should be okay. I've been trying the C25K podcasts 3 times a week - still haven't made it all the way through week 1 but I'm getting there, can get to 25 mins now before the knees go weak/lungs burn out. I'm happy enough to stay going with this until I can run the 5km.

However, in terms of improving general fitness and helping weight loss, is there anything else I should be doing right now, or should I stay going as I am until I can comfortably run for 30 mins and then introduce something else (probably weights, reading over the other threads here)?

I won't be joining a gym, we have a treadmill at home and 3 dogs who need walking. We also have a weight bench (recently donated by my brother). I've been pretty good at sticking to the 3 days a week thing, but maybe need to push it a bit more or vary it up a bit. I don't think I'm doing enough yet - 3x35mins of walking/running, 2x45 of brisk walking (probably not aerobic enough, have dogs and a buggy in tow) and the occasional swim (mostly proper swimming, not just splashing about).

Any tips on how to improve this? I'm in it for the long haul, but would like to be pretty close to my goal weight by Christmas 2011.

Khannie

First off: Congrats on the 6KG. That's a stone. Nice work.

I would say to you that if you feel like you can do more then go for it. C25K is a great way to ease into fitness. If you have a weights set / bench I'd say use it but make sure you know how to use it properly first (to avoid arsing yourself up). Start light, get your form right and go from there.

Bodyweight exercises are good too. Press ups, that kind of thing. If crunches are out, consider a plank (similar to press up position). Check that with your doctor first though.

On diet: If you're upping your exercise significantly to include resistance training / weights, just be sure you're getting enough protein in, especially after a resistance session.

Lastly: Full fat dairy is (IMO) best. While it has slightly more calories for the same weight / volume than the low fat equivalent, it is significantly more delicious and has a lower carb profile per 100g. Personally I do have low fat (but not zero fat) natural yoghurts, but that's largely because I eat a shed load of them and full fat ones are harder to come by. Other than that it's full fat all the way for me. I would also eat real butter instead of spreads and I'd fry with real butter (or no fat at all, depending on what I'm frying).

edit: I think 30KG by Christmas isn't really a reasonable goal by the way. You're going to find the weight loss slowing down over time. You can reasonably shift a kilo of fat a week without feeling like you're starving yourself, especially if you're exercising. Beyond that, in my experience, you're gonna feel hungry a lot. I'd say if you've shifted another 10KG by Christmas you'll be doing really well. It takes time to go on and time to come off. Try to be patient.

TommyKnocker

@khannie:

Khannie wrote: »

but would like to be pretty close to my goal weight by Christmas 2011.

M

Khannie

Cat Melodeon

Cheers for that. I'm a bit of a cheese addict which is why I've cut down on the dairy, it's the one thing I seriously overdo. I haven't cut it out altogether though and prefer smaller amounts of the real thing than larger portions of zero fat mankiness. And yeah, Christmas this year would be a bit nuts - it's taken me a while to get into this state, I've accepted it'll take a while to get back out of it!

Any tips on appropriate usage of weights (links etc)? I was a gym member before so know the basics, like doing aerobic exercise first, then weights, and how to do bench presses correctly. And is there a particular combination of curls/presses that are particularly effective?

Thanks again for the encouragement!

SanoVitae

Cat Melodeon wrote: »

Cheers for that. I'm a bit of a cheese addict which is why I've cut down on the dairy, it's the one thing I seriously overdo.

Cheese is seriously addictive, isn't it?!

I remember reading an interview with Marti Pellow from Wet Wet Wet. He mentioned that he managed to kick his heroin habit and beat alcoholism, but found it impossible to stop eating cheese!!

However, you can still reach your goals without having to give up cheese. As long as you're improving all the other aspects of your overall daily diet, you'll get there. Just make sure to have only a certain amount of it in the house at one time so that its easy to avoid eating it merely as a habit (i.e. comfort eating).

When you want to occasionally treat yourself for all the hard work you're putting in and progress you're making , simply go out and buy some and enjoy it without any guilt, knowing that you deserve it. Balance is important when moving towards your goals. Everything in moderation as the cliche goes.

Keep up the great work!

Paul

Transform

Cat Melodeon wrote: »

I put on a serious amount of weight over the last 5 years - quit the smokes, had a baby, and most significantly, went from being very active (work and cycling everywhere) to very sedentary (no work and driving everywhere).

Diet is not too bad in terms of what I eat (homecooked, lots of fruit, veg, whole foods, not much of a sweet tooth etc), although I used to overdo the fullfat dairy and have addressed the portion sizes. I've begun losing about 0.5kg a week through diet adjustment and walking alone (have lost 6 kg since July), but this is not doing enough to help the major problem, which is that I am completely unfit.

To get to where I want to be, I need to lose just over 30kgs (makes me a little bit sick to write it down).

I've been to my doctor and have been given the all clear but have been told to ease into it. I have a back injury that rules out crunches but weights should be okay. I've been trying the C25K podcasts 3 times a week - still haven't made it all the way through week 1 but I'm getting there, can get to 25 mins now before the knees go weak/lungs burn out. I'm happy enough to stay going with this until I can run the 5km.

However, in terms of improving general fitness and helping weight loss, is there anything else I should be doing right now, or should I stay going as I am until I can comfortably run for 30 mins and then introduce something else (probably weights, reading over the other threads here)?

I won't be joining a gym, we have a treadmill at home and 3 dogs who need walking. We also have a weight bench (recently donated by my brother). I've been pretty good at sticking to the 3 days a week thing, but maybe need to push it a bit more or vary it up a bit. I don't think I'm doing enough yet - 3x35mins of walking/running, 2x45 of brisk walking (probably not aerobic enough, have dogs and a buggy in tow) and the occasional swim (mostly proper swimming, not just splashing about).

Any tips on how to improve this? I'm in it for the long haul, but would like to be pretty close to my goal weight by Christmas 2011.

If you have 30kg to drop then there is wayyyy more than enough in the stickies to keep you occupied for months and even the whole year.

Just get out and move more, be wayyy more honest with your diet and be consistent in both most of the time. Do full body weights sessions 2-3 days a week. Walk more and stretch/foam roll daily

If you said that you had been exercising for ages and were already doing all of the basics really well then the advice with be slightly different.

ikillcopiers

First off, congrats on making the first steps, you've started a program and if you can
follow it through it should do dividends for you.

You are taking the right approach, there are no quick fixes.
Everyone asks me what I did, and when they find out it wasn't some
miracle diet their eyes glaze over with disinterest.

I came from a similar situation, about this time last year (or it may have been 14 months),
I weighed a bit over 100 KG (can't remember exactly).
I have a pic here (this is from 2008, but it's the same)



I embarked on a long program, with big changes in my lifestyle.
I now weigh around the 72 KG mark.



It's been a long slog, and I've learned a lot about fitness, diet and such!

Simple things first.

Possibly the most important thing about health and fitness is your log.
What gets measured, gets managed.

Go out TODAY (there is no tomorrow/next week, you have to nail yourself down!),
and buy a page-a-day diary.

Quite simply, you must consume less energy than you expend.
If you sit all day in an office in front of a computer you don't need as
much as a farmer out in the field (yet I see so many who seem to think they do).

Write everything you eat and all exercise you do every day into, without exception.
You have a biscuit with your tea, every snack, write it in.
Everything.
You won't fully comprehend your daily intake untill it's written out
in front of you.
I also write down my weight every day or so.
As regards meals, you should probably knock your dinner down to half
straight away (if your diet is you describe, portion control is most likely
your main problem).

Cut out the fruit juices and soft drinks.
Some people are gonna freak when I say cut the juice, but the simple
fact is that it has almost the same amount of calories as soft drinks (albeit less sugar),
and if you want to loose lots of weight it's got to go.
There is loads of info about diet and nutrician on here so I'm not going into it,
but sufficed to say when losing weight diet is a huge factor.
I wasn't as vigilant on this at the begining, focusing more on exercise,
and that is a mistake I made.
Mi-Wadi is my greatest friend (I just don't like the taste of plain water),
drink it (and water) with reckless abandon.
And another thing, you will be hungry at time.
Sorry, that's just the way it is when you're trying to lose this kind of weight.

Exercise is important of course too!

The treadmill is great for a few reasons:
* Less excuses due to weather
* You have to keep pace with it
* Easily measurable

Weights are great exercise too, if you have a bench you can
do a small program that will pay off big time.
If you are not too knowledgable I would highly recomend going to
a personal trainer for a session or two with the weights.
You have to do all the exercises precisely, posture is critical.
Start with very small weights and gradually work your way up.

With all exercise you want to be increasing the intensity regularly.
Usually when I find a set doesn't push me as much any more I up
the weight/intensity/speed or change up completely.
Don't stay doing the same weights set for the next year,
you have to change it around.

Myself?
Well at the moment I do:
* Weights 4 times a week
* Run 2 times a week (not last fortnight, hurt my ankle)
* Fencing 3 times a week (approx 10 hours total)
* Boxing 2 times a week (approx 3.5 hours total)
* Rowing 2 - 3 times a week (machine is getting serviced at the mo tho!)

I still have some weight to loose, and I'm at that point where it's very hard
to tell where I am due to muscle mass and body fat.
I still write everything into my diary, and yes, I do have my off days and
go off the wagon.

The main thing is get into a routine.
Same time every morning I'm up and I do my stuff.
I like doing the boring stuff in the morning before I hit work and that
way I don't have to worry about it after.

Also, another regret of mine, take lots of photos!
I don't have any photos of me in between, and I think it would have been
a great motivator to see the improvement, as especially when after a few
months the scales ain't changing but the waist size is...

Sorry for the long response, but I really do understand where you're at OP.

There's plenty of friendly folks on here and don't be afraid to throw up a post
or send an IM, people will be glad to help.

Another word of advice: don't look at the weights other guys are doing.
Do what YOU find you're able for, there's no point breaking your back trying
to keep up with people you've never met before.

Deadly Combination

You can do all the exercise in the world and it wouldnt do a thing for ya INLESS your diet is perfect


80% Diet
20% Training

the first thing you have to do its go to a dietitian and get a diet drawn up (the diet is more imporant then exercise thats a FACT)

and when your diet is done go to a personal trainer show them your diet tell them what you want to achieve ( 30kg loss )


I WISH YOU THE BEST OF LUCK IN REACHING YOUR 30KG LOSS

TommyKnocker

While they can certainly help, there is absolutely NO need to visit a dietician or Personal trainer.

All the information you need to work out your daily calorie requirements, and put together a decent diet is contained in the following threads

• Fitness; The basics, Incl Diet & Nutrition
• Nutrition 101

For the exercise part ahve a look at the following threads

• The Home Workout Thread
• The Metcon Thread

Basically cleaning up the diet and moving more will yeild results.


M

Deadly Combination

B-Builder wrote: »

While they can certainly help, there is absolutely NO need to visit a dietician or Personal trainer.

All the information you need to work out your daily calorie requirements, and put together a decent diet is contained in the following threads

• Fitness; The basics, Incl Diet & Nutrition
• Nutrition 101

For the exercise part ahve a look at the following threads

• The Home Workout Thread
• The Metcon Thread

Basically cleaning up the diet and moving more will yeild results.


M

NO NO NO NO if you serious about loosing weight take my advice see dietician and Personal trainer.

The internet for information LOL hahahahahahahahahhha for clowns mybe

Tevez101

B-Builder wrote: »

While they can certainly help, there is absolutely NO need to visit a dietician or Personal trainer.

All the information you need to work out your daily calorie requirements, and put together a decent diet is contained in the following threads

• Fitness; The basics, Incl Diet & Nutrition
• Nutrition 101

For the exercise part ahve a look at the following threads

• The Home Workout Thread
• The Metcon Thread

Basically cleaning up the diet and moving more will yeild results.


M

+ 1

I've lost 33kg in the last 15 months and have never seen a dietician or personal trainer. Just gained knowledge from my own personal research(and still am) and loving every minute of it.

Will Heffernan

Transform wrote: »

If you have 30kg to drop then there is wayyyy more than enough in the stickies to keep you occupied for months and even the whole year.

Just get out and move more, be wayyy more honest with your diet and be consistent in both most of the time. Do full body weights sessions 2-3 days a week. Walk more and stretch/foam roll daily

If you said that you had been exercising for ages and were already doing all of the basics really well then the advice with be slightly different.

Good advice....from someone who knows what they are talking about.

Deadly Combination wrote: »

You can do all the exercise in the world and it wouldnt do a thing for ya INLESS your diet is perfect

80% Diet
20% Training

the first thing you have to do its go to a dietitian and get a diet drawn up (the diet is more imporant then exercise thats a FACT)

and when your diet is done go to a personal trainer show them your diet tell them what you want to achieve ( 30kg loss )

I WISH YOU THE BEST OF LUCK IN REACHING YOUR 30KG LOSS

Bad advice....from someone who doesn't have a clue what they are talking about.

conor678

One thing I find important when exercising is having good music to listen to when exercising. For example when running I listen to high tempo dance music. The fast beats and catchy tunes i find helps motivate me to run longer and faster and distracts me from any encroaching fatigue. When doing weights I listen to more rap and rock music.

A good play list with the right choice of songs I find helps get me in the right frame of mind to exercise

Roger Marbles

I would echo the above comments. There is absolutely no point in seeing a dietician as the information here is more sophisticated and successful than anything I have ever encountered from dieticians.

I have referred patients in the past to dieticians and generally it doesn't seem to work, at all. Maybe it's because the patients sees the dietician as in charge of their weight, and not themselves, or maybe the advice they are getting isn't right (I suspect). I asked a dietician last year what they thought of 5-6 meals instead of 3 to increase a person's metabolism, they looked at me as if I had two heads.

Either way, I can confidently say that you are much better off listening to B-builder, transform and Will.

Deadly Combination

B-Builder wrote: »

While they can certainly help, there is absolutely NO need to visit a dietician or Personal trainer.

All the information you need to work out your daily calorie requirements, and put together a decent diet is contained in the following threads

• Fitness; The basics, Incl Diet & Nutrition
• Nutrition 101

For the exercise part ahve a look at the following threads

• The Home Workout Thread
• The Metcon Thread

Basically cleaning up the diet and moving more will yeild results.


M

Will Heffernan wrote: »

Good advice....from someone who knows what they are talking about.


Bad advice....from someone who doesn't have a clue what they are talking about.

LOL do you think i give a f**K

TommyKnocker

Deadly Combination wrote: »

LOL do you think i give a f**K

Well now you have just earned yourself a 7 day break from the forum for your trolliing and abusive posting.

Edit *** Ban commuted to 4 days ***


M

Transform

ikillcopiers wrote: »

First off, congrats on making the first steps, you've started a program and if you can
follow it through it should do dividends for you.

You are taking the right approach, there are no quick fixes.
Everyone asks me what I did, and when they find out it wasn't some
miracle diet their eyes glaze over with disinterest.

I came from a similar situation, about this time last year (or it may have been 14 months),
I weighed a bit over 100 KG (can't remember exactly).
I have a pic here (this is from 2008, but it's the same)



I embarked on a long program, with big changes in my lifestyle.
I now weigh around the 72 KG mark.



It's been a long slog, and I've learned a lot about fitness, diet and such!

Simple things first.

Possibly the most important thing about health and fitness is your log.
What gets measured, gets managed.

Go out TODAY (there is no tomorrow/next week, you have to nail yourself down!),
and buy a page-a-day diary.

Quite simply, you must consume less energy than you expend.
If you sit all day in an office in front of a computer you don't need as
much as a farmer out in the field (yet I see so many who seem to think they do).

Write everything you eat and all exercise you do every day into, without exception.
You have a biscuit with your tea, every snack, write it in.
Everything.
You won't fully comprehend your daily intake untill it's written out
in front of you.
I also write down my weight every day or so.
As regards meals, you should probably knock your dinner down to half
straight away (if your diet is you describe, portion control is most likely
your main problem).

Cut out the fruit juices and soft drinks.
Some people are gonna freak when I say cut the juice, but the simple
fact is that it has almost the same amount of calories as soft drinks (albeit less sugar),
and if you want to loose lots of weight it's got to go.
There is loads of info about diet and nutrician on here so I'm not going into it,
but sufficed to say when losing weight diet is a huge factor.
I wasn't as vigilant on this at the begining, focusing more on exercise,
and that is a mistake I made.
Mi-Wadi is my greatest friend (I just don't like the taste of plain water),
drink it (and water) with reckless abandon.
And another thing, you will be hungry at time.
Sorry, that's just the way it is when you're trying to lose this kind of weight.

Exercise is important of course too!

The treadmill is great for a few reasons:
* Less excuses due to weather
* You have to keep pace with it
* Easily measurable

Weights are great exercise too, if you have a bench you can
do a small program that will pay off big time.
If you are not too knowledgable I would highly recomend going to
a personal trainer for a session or two with the weights.
You have to do all the exercises precisely, posture is critical.
Start with very small weights and gradually work your way up.

With all exercise you want to be increasing the intensity regularly.
Usually when I find a set doesn't push me as much any more I up
the weight/intensity/speed or change up completely.
Don't stay doing the same weights set for the next year,
you have to change it around.

Myself?
Well at the moment I do:
* Weights 4 times a week
* Run 2 times a week (not last fortnight, hurt my ankle)
* Fencing 3 times a week (approx 10 hours total)
* Boxing 2 times a week (approx 3.5 hours total)
* Rowing 2 - 3 times a week (machine is getting serviced at the mo tho!)

I still have some weight to loose, and I'm at that point where it's very hard
to tell where I am due to muscle mass and body fat.
I still write everything into my diary, and yes, I do have my off days and
go off the wagon.

The main thing is get into a routine.
Same time every morning I'm up and I do my stuff.
I like doing the boring stuff in the morning before I hit work and that
way I don't have to worry about it after.

Also, another regret of mine, take lots of photos!
I don't have any photos of me in between, and I think it would have been
a great motivator to see the improvement, as especially when after a few
months the scales ain't changing but the waist size is...

Sorry for the long response, but I really do understand where you're at OP.

There's plenty of friendly folks on here and don't be afraid to throw up a post
or send an IM, people will be glad to help.

Another word of advice: don't look at the weights other guys are doing.
Do what YOU find you're able for, there's no point breaking your back trying
to keep up with people you've never met before.

quite possibly the best post of the year IMO!

Super super super

ikillcopiers

Transform wrote: »

quite possibly the best post of the year IMO!

Super super super

Thanks for that, I have read your blog before and found your advice very helpful.

I thought the photos would illustrate the point better, as they say a picture is worth a thousand words.

I only found that old photo last month and I was in shock!

Will Heffernan

Deadly Combination wrote: »

LOL do you think i give a f**K

You're entitled to your opinion.

See the thing is...this is the problem with the internet...it is hard to discern good advice from bad and it is difficult to know who is sitting behind the keyboard...Transform and myself for example both make our livings and feed our families based on what we know about diet and training...as do other posters here...then there are some very knowledgeable 'recreational trainers' here that are also very well read and have a huge amount of experience...there are yet tonnes of others who are really well meaning but just haven't put it all together...that's grand as well.

I know you've given your advice....I've seen you give the same advice several times now....and I know you think you should be patted on the back but it is easy for people who do actually know what they are talking about to recognise when someone posts that doesn't...and we recognise that you don't.

I see you have earned yourself a 7 day ban...don't get all mad and upset...I've been banned several times...take the time to read some more and learn some more.

Will Heffernan

ikillcopiers wrote: »

Thanks for that, I have read your blog before and found your advice very helpful.

I thought the photos would illustrate the point better, as they say a picture is worth a thousand words.

I only found that old photo last month and I was in shock!

I know that feeling....there are photos of me at 140kg coaching and lifting and others of me when I was racing at 68kg...and others fighting at 93kg.

Photos are great motivation. Well done dude and I agree with Transform...great post.

Barry.Oglesby

SanoVitae wrote: »

I remember reading an interview with Marti Pellow from Wet Wet Wet.

I'm sure that there's more in this thread, but why can't I get past this line...

metamorphosis

Deadly Combination wrote: »

NO NO NO NO if you serious about loosing weight take my advice see dietician and Personal trainer.

The internet for information LOL hahahahahahahahahhha for clowns mybe

WTF ?

I lost 6 stone and am now working in the fitness industry - never having seen a dietitian OR personal trainer. Common sense and less glutiny and perseverance and hard work. Knowledge is power and you don't have to pay for it either.

Khannie

Alright, alright. The guy's taken enough of a drubbing. Let's just move on from that.

G86

ikillcopiers wrote: »

I weighed a bit over 100 KG (can't remember exactly).
I have a pic here (this is from 2008, but it's the same)

I embarked on a long program, with big changes in my lifestyle.
I now weigh around the 72 KG mark.

Seriously impressed. Fair fcuking play to you

metamorphosis

Khannie wrote: »

Alright, alright. The guy's taken enough of a drubbing. Let's just move on from that.

Hadnt read the rest of the thread before i replied. Not that it would have stopped me anyway.

SanoVitae

Barry.Oglesby wrote: »

I'm sure that there's more in this thread, but why can't I get past this line...

That's only because it inspired you to dig out your old Wet Wet Wet albums - admit it, you've been listening to them non-stop since my earlier post on this thread.