New goal help please

Sunnyisland

I was 22 stone (124kilos) in january 2009,


At one time in 2010 got it down to 14 & half stone,

But since then i have been hovering around the 15st mark cant seem to get it back down and stay down :mad: I would like to get it down to 14 stone, I cycle at least 5 times a week covering about 20 km a day and weight my self today and i am 15st10lb 99.8kg:eek: I need to do more,ps i am 49 if that makes any difference.ant suggestions re food exercise etc, thanks.

Dixie Chick

Hello

Firstly wow, well done, you have come a long way!!

You seem to get plenty of exercise, so therefore am guessing it may be your diet that might be making you gain, or not lose. Can you post an honest example of a day and then any treats etc at weekends.

Also, are you male of female?

Sunnyisland

Thanks for your quick reply,
I was on holiday for 2 weeks so i wont count that :-)



yesterday i cycled 19 km then had one salad ciabatta about 11am and last night i had one chicken curry with rice, i also drink lots of different herbal teas,maybe up to 10 a day.

I have also been told that i have a lot of excess skin and an apron hanging :-( and i am also a male.

Dixie Chick

Is that all you consumed in a day with a 19km cycle?

I can only give my own personal advice, Im not a scientist or anything and im sure many people will have better advice but here goes

- Food: Try to eas as clean as possible. This means kicking the refined sugar habit thats found in cereals. white breads (well most breads really) and sweets and chocolate.
Have three good meals a day where you eat carbs and protein combined. Also have some snacks as well, fruit, yogurt or a few nuts.

- Exercise- Lift heavy weights 3 times a week. There is a thread on boards called Starting Strength, this is a great place to learn how to lift. Lifting weights is excwellent for fat burning, really excellent. Keep up your cardio, you obviously dont mind cycling and its as good as anything to raise the heart rate

-Motivation- Weigh in, and take measurments fortnightly. You lost a lot of weight quickly so you loose skin should improve as it catched up with your body!

Sunnyisland

Ok i will try improve my diet,i have started an honest food diary today and will post it tomorrow,The most useful exercise i can fit in to my daily day would be walking or cycling.
At the moment i am not in a gym so weight lifting is possibly out, Thank you again, anyone else with helpfull ideas ?

Dixie Chick

Hiya

No problem! Just a quick note to add that you can get free weights (dumbells etc) in argos for quite a reasonable price, I do all my weights at home and am not a gym member. The reason I am kinda harping on about it is cos its really so effective!

Best of luck!

Sunnyisland

This is what i ate today 9/3



09.30 Brown bread chicken salad sandwich

12.00 orange + hebal tea pepermint

13.30 3 ryvita wth chutney spread + hebal tea

16.00 apple

18.30 salad,cottage cheese,2 boiled eggs red & green pepers,grated cheese,tomatoes,1 grilled fish (small)

21.00 apple + hebal tea

drank at least a litre of water during the day,

no exercise today.

rocky

Looks like calories are quite low - are you able to maintain this level for 2 weeks say? I'd be amazed if after 2 weeks you don't lose weight.

Sunnyisland

I am going to base my diets around this,off course with more chicken,fish some steak,

I dont have a problem losing it ,but i do seem to be stuck around the 14st 9lb to 15st 2lb and i want to get down to 14stone,


I must also say that when i lost weight before as in 7stone, lots of people thought i was sick and say that the weight loss dont suit me ?

Dixie Chick

realies wrote: »

I am going to base my diets around this,off course with more chicken,fish some steak,

I dont have a problem losing it ,but i do seem to be stuck around the 14st 9lb to 15st 2lb and i want to get down to 14stone,


I must also say that when i lost weight before as in 7stone, lots of people thought i was sick and say that the weight loss dont suit me ?

Hmmm, Im sorry but 22stone doesnt suit anyone. it really irks me when someone says that about another person when losing weight. Unles you were being very extreme in your methids and that worried them?

poconnor16

Dixie Chick wrote: »

Hmmm, Im sorry but 22stone doesnt suit anyone. it really irks me when someone says that about another person when losing weight. Unles you were being very extreme in your methids and that worried them?

Touch of the green eyed monsters I'd say - best ignored.

Bottle_of_Smoke

realies wrote: »

I must also say that when i lost weight before as in 7stone, lots of people thought i was sick and say that the weight loss dont suit me ?

I don't have evidence for this just a personal hypothesis.

I think humans are primed to notice and be more concerned about people being underweight rather than overweight.

If you consider in early human times food was scarce. It would have made more sense for a mother to notice and be concerned if her kids looked too thin so she could give them as much food as possible.

Perhaps this evolutionary instinct is kicking in with your friends, 7 stone was nearly a third of your bodyweight!

Sunnyisland

Today 10/3

08.30 bowl of porridge + 2 cups of herbal tea

12.30 honey chicken wrap + bottle of water

13.30 4 dates + herbal tea

15.30 apple,orange,banana low fat yogurt
+ 2 herbal tea

18.30 salad with fish,cheese,tomato,ham,boiled egg,4 ryvitas, + add 3 more cups of herbal tea


This morning between 09.30 and 13.30 i walked 12 km, wont be doing any exercise tomorrow. :-) ankles and top of legs are as stiff as a board.

metamorphosis

MOD NOTE:

Your diet cannot be given for a day to day basis ala the old food diaries sub forum as this is now against charter rules.

Sunnyisland

I will just give a weight loss/gain once a week and get more involed in this thread & read & learn.

Sunnyisland

Pleased enough with myself, I lost 6lb this week, I kind of expected that though as i was on holidays the week before and strayed a bit from my food path :-)The goal is to get myself down to 14st (15st3.1lb now),Thanks for the help peeps,essential reading in these threads. :-)

Sunnyisland

Just noticed as i was posting this, an advert on my right poped up with delicious cupcakes for only 12.50, Is that a test ????

Sunnyisland

Weight loss this week is just under a LB....15st2.3lb, free fat index & fat mass is down plus my free fat mass is up by 8 kg.

I am eating as healthy as i can plus i cycle aprox 5 times a week doing 20km in 1 hour 15mins,feel great all the same.

Lantus

are you measuring your BF%? If so good, but ensure your using calipers and not on line calcs or scales or those devices you grab with your hands.

Bear in mind that the body becomes very very good at performing repetative tasks. So if you have been cycling a lot the calorie burn from 19k will decrease as you get better at doing it. In other words it becomes harder to lose weight as you become fitter. Try changing for treadmill for a bit if feasible or intervals on the bike or a mix. New exercise is hard and by default your body has to work harder to compensate for something it isn't used to.

Sunnyisland

I am using the scales in a local pharmcy :-(

same one & same time every week, changed my cycle routine today,it was much harder but i felt better when i finished.