Another weight loss question.....

Diceicle

Hi,

How difficult would it be to lose 7-10 kg in about 14 or so weeks?

If someone could post a sample diet plan in order to achieve this goal I would certainly appreciate it. I feel that for the most part my diet is good, I eat very little (what I would think of as..) cr@p but my weight loss seemed to have plateued.
With the new year here I'm now ready to get back into the gym as I've been slacking since the snow hit and then xmas.
So would 3/4 times a week be sufficient to hit the gym to get the results Im after?

Thanks for your advice.

El Horseboxo

When i want to lose weight i usually eat a lot of high fibre vegetables as they fill you up without much calories. I also cut way down on carbs and eat a lot of healthy fats from oily fish, oils such as udo's or flax seed etc and natural nuts. I'd also drink a lot of water which i do normally anyways. I'd eat small portions every few hours that consist of lean meat and vegetables. No added salt and only sauces i would use would be ones i make myself. Nothing from a jar with high sodium content.

For breakfast i would have either oats or a 2 or 3 egg omelete and a protein shake.

Then the rest of the day would be small meals every few hours and small snacks. For the meals they would consist of chicken or turkey fillets, tuna, oily fish, good quality turkey or beef mince and on ocassion a steak. I would pick one of the those types of meat and rotate them so i vary the meals. All would be served with a good size portion of veg. I would add a small bit of brown rice to the meal that i eat around workout time. Maybe make a stir fry or try create some dish so the food isn't bland. You don't want your diet to be a big chore and effort to maintain. For the snacks i'd be eating cottage cheese, peanut butter with none or low salt and sugar, unsalted nuts, rice cakes or eggs(omelet, scrambled, poached etc)

I never take these but cutting out fizzy drinks, sweets, crisps, processed food, juices with high sugar content, certain fruits at the wrong time (i.e late in the evening or at night), same goes for carbs late in the evening or at night, eating too much bread (maybe a slice in the morning of wholewheat or low gi bread), takeaways, too much alcohol, beer especially. Basically anything that is considered junk food and anything that contains too much sodium which is usually processed food.

Once you've nailed that diet you would want to be exercising 4-5 times a week with about 4 hours at least of total time within that week. 3 days doing some form of weight work or body weight exercises is fine and maybe 2 days of straight cardio. I find combining both is the most benficial for me losing weight.

rocky

Do you have any idea how many calories you're eating? If you've plateaued, this means you're eating around maintenance. Wanting to drop 7kg in 14 weeks is about right for a recommended weight loss of .5 kg/week.

A sample diet plan you seem to be looking for OP would not apply to everybody, it will include meals I prefer and is related to my weight. But if you find your maintenance from the stickies, subtract 500 cals and away you go, eat whatever you want as long as it fits in your allowance. Sure, you can then fine tune your diet and try to eat higher protein for example, but most important is a caloric deficit.

I would prefer people looking for diet advice just post their caloric intake and possibly macro breakdown. This will be much more useful than listing each and every single food they eat, and having 3-4 alternatives depending on the day of week or moon phase. It just does not matter.

El Horseboxo

I would never take the eat whatever you want as long as you create a deficit approach or advise it. Has anyone ever had any success by going that route? Sure i could lash the processed food into me and still create a deficit at the end of the day. But my sodium and sugar levels would be through the roof which in turn aids in maintaining water weight. A lot of people would get on the scales and see very little movement, get disheartened and quit.

rocky

Because weight is maintained in a deficit by using this new thing called energy out of nothing?

Then, eating so called healthy foods and wondering why you're not losing weight? because you're eating too much!

My point is that'll be much more useful to give the total calories and macro breakdown in order for us (me) to give any meaningful advice. Sure, you can recommend specific foods but at the end of the day if a caloric deficit is not there, you're wasting your time. I think most people have a good idea of what to eat, full time McD's is not it.

And because meal timing is a matter of preference and does not matter in weight loss, you'd be concentrating on irrelevant details.

Edit: yes, I have eaten whatever I wanted in the last 6 months and went from 103.3kg to 83.6kg. Sure, I educated myself in most things nutrition related and this led me to not eat only icecream and donuts.

d'Oracle

El Horseboxo wrote: »

I would never take the eat whatever you want as long as you create a deficit approach or advise it. Has anyone ever had any success by going that route? Sure i could lash the processed food into me and still create a deficit at the end of the day. But my sodium and sugar levels would be through the roof which in turn aids in maintaining water weight. A lot of people would get on the scales and see very little movement, get disheartened and quit.

A doctor in the states did.
He ate nothing but twinkies, but ate below maintenance twinkies.

Lost weight.
I think he did it to prove a point.

Mellor

To clarify, when he says did he miss was successful, not advised it.
He was proving a point then people got all bent out of shape, "OMG, he's a doctor why would he do that" etc

metamorphosis

Yes you can eat ****e and lose weight and lose weight if you eat ****e with a decent enough deficit but..

Why? Why not eat decent food at a deficit and have a little ****e in there when you really feel the need? Why not lose the weight AND be healthy? Why do a half job?

OP - read the stickies at the top of this forum and the Nutrition and Diet forum. Once you know your maintenance daily calorie allowance, make a deficit in this number every day. Theoritically, there are 3500 calories in 1lb so if you created a deficit of 500 everyday that would lead to a 1lb loss (.5kg) a week. If you make your deficit too high you will end up cranky, starving and moody. Test and see what deficit suits you. Id see 7kg as more possibe that 10kg in your timeframe. A healthy loss is generally between .5 - 2lbs a week, less maybe if you have less weight to lose.

El Horseboxo

rocky wrote: »

Because weight is maintained in a deficit by using this new thing called energy out of nothing?

Then, eating so called healthy foods and wondering why you're not losing weight? because you're eating too much!

My point is that'll be much more useful to give the total calories and macro breakdown in order for us (me) to give any meaningful advice. Sure, you can recommend specific foods but at the end of the day if a caloric deficit is not there, you're wasting your time. I think most people have a good idea of what to eat, full time McD's is not it.

And because meal timing is a matter of preference and does not matter in weight loss, you'd be concentrating on irrelevant details.

Edit: yes, I have eaten whatever I wanted in the last 6 months and went from 103.3kg to 83.6kg. Sure, I educated myself in most things nutrition related and this led me to not eat only icecream and donuts.

Oh yeah i believe it's scientifically possible. I wasn't disputing that. I was more so coming from the angle of an average person that is looking to lose weight asking what he/she can do. Then being told you can eat whatever you want but just eat less and create a deficit. The problems i have with that advice is it doesn't install much discipline into their daily life as not much is changing for them diet wise. And because it is a diet they are familiar with i think they are a lot more easier to say "ah sure it's only an extra 100 calories, i'll have 3 of those chicken burgers instead of the 1 or 2 and an extra handful of chips". Whereas if you eat good healthy food you look forward to that cheat meal. So your discipline is rewarded. Also the other problem i would have is the fact that you would be keeping unhealthy food in the house. To me that is a big no-no for any person serious about losing weight. Don't bring it into the house and you can't eat it.

And the final problem i have with it is what i mentioned in the first post. The sodium in the processed food stops you losing water weight initially. Which is usually the first thing to go when dieting with healthy food. There is usually a make or break phase of a few weeks with people looking to loose weight. Especially those unfamiliar with dieting and exercising. If they don't see weight loss soon a lot of people get disheartened and go into comfort eating. They see it as pointless. But the initial water weight loss gives people hope.