6 stone needs to go - Starts Here

GoingForIt

Weight: 20’00
Body Fat: 40%

Age: 32
Sex: Male
Height: 6’00

I need to loose 6 stone and get down to 14 stone.
Target will be 1 stone loss every 5 weeks.

So what can I say?

Always carried a bit of weight, but a few years ago I started to run a few half marathons and did some cycling and got down to 16st 10lb, but had a nightmare last 18 months in my job and gained 2st 10lb in 1 year. THIS NEEDS TO BE ADDRESSED.

I have done loads of reading of the subject of loosing weight and put simply I think that we all know what you need to do………..EAT LESS, EXERCISE MORE, and that is what I am going to do.

I work as a Software/Electronic engineer and I am going to apply the principles that I use in work everyday to allow me to loose weight. These principles are that when you want to solve a problem, you get as much data as possible and adjust accordingly until you get to your desired result.

It is simple maths; a male in a sedentary job needs 2500 calories a day to maintain current weight. Therefore I am going to do some form of exercise everyday and have a NETT calorie intake of no more than 1500 calories:
NETT Calorie = Calorie Intake – Calories spent exercising

I have kitted myself out with the following tools for the job in hand:
- Heart Rate Monitor (to measure calories spent while exercising)
- Body Fat Monitor (to measure progress of BF% in case I do not loose weight…keep morale going)
- Weighting Scales
- Calorie count websites (to determine calorie intake)

So the rules are:
- At least 1 hour exercise per day (run or cycle or gym)
- No Snacks
- No Minerals
- No Treats
- Nett 1500 cal per day max

I will be keeping a daily diary of food eaten, exercise done and Nett Calories. I will not be posting this up here but what I will be doing is post my weekly results every Saturday. If I get in trouble then I will post to get some advice from you kind people.

IF I AM SUCCESSFUL, WHEN I AM FINISHED I WILL POST MY ENTIRE DIARY TO HELP OTHERS.

My weekly update will consist of:
- Weight loss/gain in week
- BF% change in week
- Each days exercise
- Each days Calorie Intake
- Each days Nett calories

So, why I am posting this on Boards?

This is going to be tough, and I will need all the help I can get from you guys for support. I need to get my life back and loose 6 stone. I feel that I need to be accountable to you guys, almost a public name/shame so that I can stay focussed for the Saturday weigh-ins.

I can’t underestimate how solid depressed I am about being so fat and how much this is holding back my life. There is a small person inside me that needs to get out. This is purely about getting my life back on track…….nothing else.

This is day 1 of the fight back…..

Here it goes then, talk to you all next Saturday!!!!!!!

meercat

good luck
you can do it

darragh o meara

Good luck!! I'm in a very similar situation and I'm gonna be starting myself in the next few days. A friend of mine lost an obscene amount of wieght recently and when I asked him how he done it, he told me that he got a good dog and brought it out walking every evening after work hail rain or shine! After Agee weeks he went from a mile to about five miles and because the dog was always eager to go for a walk he had a reason to go too. He went from 20 st down to 15 in about 6 months!

GoingForIt

Thanks all.

Darragh I 100% agree with you on forcing yourself. I think that it is too easy to not bother due to work/weather/not in mood.

You hit the nail on the head with hail, rain or shine......it's only weather!!!!!

Need to stay fully focused.

Cheers

Mauser 308

Good luck, keep us posted. Sounds like you have thought long and hard about how to do it. Now go do it....

fonecrusher1

All i can say is....GO FOR IT!

Ive lost 7.3 stone since february & i feel great.

So trust me its achievable. Good luck.

esperanza1

What do you have for your breakfast?

GoingForIt

fonecrusher1..........WELL DONE.

Message like yours are exactly what I need to hear.......thanks.

GoingForIt

Esperanza1.....i started by having a fruit-bowl with various fruits but to be 100% honest i would be starving by lunch....

So now, for breakfast I have:
1 whole Grapefruit (100 calories)
2 Slices Wholemeal Toast (240 calories)
1 Cup of Tea (0 Calories)

It generally takes me to lunch ok

esperanza1

GoingForIt wrote: »

Esperanza1.....i started by having a fruit-bowl with various fruits but to be 100% honest i would be starving by lunch....

So now, for breakfast I have:
1 whole Grapefruit (100 calories)
2 Slices Wholemeal Toast (240 calories)
1 Cup of Tea (0 Calories)

It generally takes me to lunch ok

Sounds great, but I suggest adding some protein as well, as if you don't have any protein in the morning you'll end up eating more later in the day.. that's been my case anyhow. Try having some low-fat yoghurt, cheese or eggs as well. Grapefruit is a great fruit to choose btw.

esperanza1

Another suggestion if you want to shed the kilos a bit quicker, you could try working out before breakfast - jogging will do even, only for a few minutes is great, it makes a big difference. According to a scientific study I read, people who work out before breakfast lose more weight than people who work out after breakfast and than those who never work out (well, no surprise there).

Good luck! It's all about self-control, I think. Easier said than done, of course! ;-)

metamorphosis

All the best with it - think of it as a long term investment for the rest of your life starting now. Yes, there will be days where you feel like saying 'why' or days where you do the dog on it - that's life and all you have to do is accept that and realize that it happens, just get on with things.

It's sometimes harder dealing with dietary changes in your life as unlike so many other things we turn to, we actually need food to survive, but you seem to have a grip on understanding how food is not your crutch, it's your fuel. It's not about control,control,control, its about recognizing that we are made to eat food mostly, and then sure, you can make room for some frankenfood! And remember that food shouldn't be boring, we need to enjoy it too seeing as we eat it several times daily.

I, a few years back lost close on 6 stone and am now working in the fitness industry as my side job for the moment while back in college for research and will hopefully always stay involved in this industry in some shape or form - so the message is YOU CAN do it.

GoingForIt

metamorphosis......you hit the nail on the head when you said:
"think of it as a long term investment for the rest of your life starting now".

WELL DONE ON YOUR SUCCESS!

i will be doing a weigh-in and Body Fat reading on Saturday and to be perfectly honest I would not be surprised if I lost 0lb. I have changed my diet and done a lot of exercise (wait for Saturday for exact details)..........it's only been 7 days....Rome wasn't built in a day (and all that)

My TARGET is 1 stone every 5 weeks and that exactly what it is...a TARGET. If I loose 0.5 stone in 5 weeks then great.....it's progress. My Target is 6 stone in 30 weeks.....but if I achieve 6 stone loss in 1 year then without and doubt I will be claiming success.

But, it starts here.

FionnTheBun

Hey man I was 21 stone ... I lost my first stone in 12 days... and I lost 6 of them bad boys and ended up 15 stone

GoingForIt

FionnTheBun wrote: »

Hey man I was 21 stone ... I lost my first stone in 12 days... and I lost 6 of them bad boys and ended up 15 stone

Fair dues lad. How long did it take you to loose the 6 after you first 1 in 12 days?

maryb26

Best of luck with your endeavours. Also trying to lose weight. Dietician told me it was most important to have a snack at 11am and 3pm. Would never have eaten between meals. Suggested dried fruit and nuts(fist size portion) piece of fruit, diet yoghurt. Also would a bowl of porridge in the morning be more filling and less calories than the toast?

FionnTheBun

GoingForIt wrote: »

Fair dues lad. How long did it take you to loose the 6 after you first 1 in 12 days?

Ehm to be honest it was quite consistant after the first 12 days obviously the last 2 and a half stone we're very hard I had to really push myself I ended up going everyday from day one and toward the end once a day and sometimes a spinning class in the evening I'm also 6.1 just under 6.2 , .. To be completely honest the best way to get the weight off is to do a lot of cadio and core and go for a swim after the gym and spinning classes you can easy burn 1000 calories in 1 spinning class and do fun stuff including your gym like do the cardio in the gym in the morning and then in the evening play 5 a side football even though you might be terrible its still fun and gets the chub off of you !

zero_hope

maryb26 wrote: »

Best of luck with your endeavours. Also trying to lose weight. Dietician told me it was most important to have a snack at 11am and 3pm. Would never have eaten between meals. Suggested dried fruit and nuts(fist size portion) piece of fruit, diet yoghurt. Also would a bowl of porridge in the morning be more filling and less calories than the toast?

Dried fruit? A fistful of sugar that is. Yeah that will surely help people lose weight. Sugar is known to help in weight loss. :mad:

metamorphosis

Nothing wrong with a small portion of dried fruit at all, it's not just sugar.

djdeclan

I'd echo the sentiments of others in the thread wishing you well OP. I think you have the right idea and attitude and hopefully you will see good results in the early stages that will help keep you motivated.

I'm astounded at some of the other stories on the thread, to achieve the weight loss some of you have is incredible. I'm in the middle of a more modest plan at the minute, i was 15st 3 and I'm trying to get down to 13st, I'm not particularly tall so I'm carrying a bit of a belly at the minute. So far I'm down to 14st and hoping to get the rest off by the end of the year. All its taken is a change in diet (takeaways/junkfood out - veg in, still eating like a horse!) and a change in exercise (walk instead of the luas). Its surprised me how reasonably subtle changes can make a big difference.

esperanza1

zero_hope wrote: »

Dried fruit? A fistful of sugar that is. Yeah that will surely help people lose weight. Sugar is known to help in weight loss. :mad:

I agree. I would suggest oats, low-fat natural yoghurt and fruit for breakfast. It's very nutritious, high in protein and essential vitamins and minerals. I eat this every morning and it keeps me full for 4 hours.

If I am hungry between meals I have a banana - a great source of magnesium which prevents fatigue. PM me if you'd like further tips.

moonage

OP, remember that weight loss is mainly from dietary changes and less so from exercise.

Exercise does burn calories but can stimulate hunger. Do your planned exercise but don't feel too bad if on some days you don't do it.

Good luck!

GoingForIt

Weight Loss this week: 5 lb
Body Fat Loss this week: 0 %


Total Weight Loss: 5 lb
Total Body Fat Loss: 0 %


Tracker:
Week.....Body Fat.........Weight........+/- BF.......+/- Weight
.01...........40%.............19st 10lb.........0%..............-5 lb
.00...........40%.............20st 01lb.........n/a..............n/a


Week 01 Breakdown:
Day........Cal_IN.............Cal_OUT.............Nett Cal.
.1............1340..............**rest**................1340
.2............2025............1845 Cycle(55K)..........180
.3............1875.............760 Run(8K).............1115
.4............2400.............760 Run(8K).............1640
.5............1295.............750 Gym_1................545
.6............1625..............**rest**................1625
.7............2050.............760 Run(8K).............1290


Comments:
- Just point out that on my original post i said my weight was 20st, it was in fact 20st 01lb (every little helps)
- Overall very happy with effort this week although I must admit that I had a few biscuits on almost everyday, but I see this as good becuase I am not completly depriving myself
- Due to the few biscuits etc.., if show that I have a few areas to reduce calories even more
- Huge change in Diet, now eating salads, fresh fruit & veg.
- MOST IMPORTANTLY, thanks to all for this weeks post.....excellent encouragement, thank you!

GoingForIt wrote: »

Weight: 20’00
Body Fat: 40%

Age: 32
Sex: Male
Height: 6’00

I need to loose 6 stone and get down to 14 stone.
Target will be 1 stone loss every 5 weeks.

So what can I say?

Always carried a bit of weight, but a few years ago I started to run a few half marathons and did some cycling and got down to 16st 10lb, but had a nightmare last 18 months in my job and gained 2st 10lb in 1 year. THIS NEEDS TO BE ADDRESSED.

I have done loads of reading of the subject of loosing weight and put simply I think that we all know what you need to do………..EAT LESS, EXERCISE MORE, and that is what I am going to do.

I work as a Software/Electronic engineer and I am going to apply the principles that I use in work everyday to allow me to loose weight. These principles are that when you want to solve a problem, you get as much data as possible and adjust accordingly until you get to your desired result.

It is simple maths; a male in a sedentary job needs 2500 calories a day to maintain current weight. Therefore I am going to do some form of exercise everyday and have a NETT calorie intake of no more than 1500 calories:
NETT Calorie = Calorie Intake – Calories spent exercising

I have kitted myself out with the following tools for the job in hand:
- Heart Rate Monitor (to measure calories spent while exercising)
- Body Fat Monitor (to measure progress of BF% in case I do not loose weight…keep morale going)
- Weighting Scales
- Calorie count websites (to determine calorie intake)

So the rules are:
- At least 1 hour exercise per day (run or cycle or gym)
- No Snacks
- No Minerals
- No Treats
- Nett 1500 cal per day max

I will be keeping a daily diary of food eaten, exercise done and Nett Calories. I will not be posting this up here but what I will be doing is post my weekly results every Saturday. If I get in trouble then I will post to get some advice from you kind people.

IF I AM SUCCESSFUL, WHEN I AM FINISHED I WILL POST MY ENTIRE DIARY TO HELP OTHERS.

My weekly update will consist of:
- Weight loss/gain in week
- BF% change in week
- Each days exercise
- Each days Calorie Intake
- Each days Nett calories

So, why I am posting this on Boards?

This is going to be tough, and I will need all the help I can get from you guys for support. I need to get my life back and loose 6 stone. I feel that I need to be accountable to you guys, almost a public name/shame so that I can stay focussed for the Saturday weigh-ins.

I can’t underestimate how solid depressed I am about being so fat and how much this is holding back my life. There is a small person inside me that needs to get out. This is purely about getting my life back on track…….nothing else.

This is day 1 of the fight back…..

Here it goes then, talk to you all next Saturday!!!!!!!

esperanza1

Well done, GoingForIt. Great start, keep it up! :-) I admire your discipline! A few biscuits every day won't do too much harm, but if you want to avoid them completely I find that not buying them at all helps. If they're not in the cupboard the temptation wears off and I'm forced to eat a piece of fruit instead.

fonecrusher1

Hey OP 5lbs is a great loss for the first week.

Bit more info on how i lost the 7 stone, it might help you...

Male 32

FEBRUARY 2011 - WEIGHT: 20stone 7Lbs
MONDAY, LAST WEEK - WEIGHT: 13stone 4Lbs

Total weight loss - 7stone 3Lbs

Things i removed (almost completely) from my diet
- sweet fizzy drinks including diet drinks. Drink fizzy water instead.
- white bread (gone) might eat the occasional slice of proper brown bread. BREAD IS A DEMON FOR PUTTING ON WEIGHT!!!
- chocolate - this sh!t is just bad, forget about it.
- cut down on beer, i drink wine mostly now. I still have a pint here & there the odd time.
- eat as much meat as you want, just forget about achieving big weight loss if cant cut down on the carbs.

GoingForIt a word of warning, don't lose the weight too quickly, you will get lots of loose skin if you go at it too hard & shed stone after stone in a few months.
Ok you could say i kind of did that! but i do have a bit of wobbley loose skin around the gut area. If this happens to you don't worry most of it will tighten up in a year or 2.

Exercise, exercise, exercise &.....oh yeah exercise. Eating healthy is great & all but if you dont get out there & walk, jog, swim, lift weights whatever your only fooling yourself. I exercised for about 1.5 hours 6 days a week at the most intense stage of my weight loss. These days i lift weights for about 40 minutes 5 days a week.
If you lift weights for half an hour & do a bit of cardio (i hop on a cross trainer) for another half hour I gaurantee you the weight will fly off you.

Also this is the most important bit of advice i can give you - HAVE A TREAT NOW & THEN!!! seriously eating very healthy all the time gets very very boring. I have a chinese or pizza or something just tastey at least once a week. Have that biscuit with your cup of tea, its not gonna hurt ya.

Being very overweight crushed my self-esteem/confidence & turned me into a sweaty, awkward, reclusive loner. Losing the weight has literally turned my life around.

EFFORT IN - RESULTS OUT.

Good luck.:)

GoingForIt

******* UPDATE *******


Weight Loss this week: 1 lb
Body Fat Loss this week: 0 %


Total Weight Loss: 6 lb
Total Body Fat Loss: 0 %


Tracker:
Week|Body Fat|Weight|+/- BF|+/- Weight
02|40%|19st 09lb|0%|-1 lb
01|40%|19st 10lb|0%|-5 lb
00|40%|20st 01lb|n/a|n/a


Week 02 Breakdown:

Day|Cal_IN|Cal_OUT|Description|Nett Cal.
1|2410|1845| Cycle(55K)|565
2|2095|1510| Run(8K) + Gym_1|585
3|1610|760| Run(8K)|850
4|2205|0|**rest**|2205
5|1910|1510| Run(8K) + Gym_1|400
6|1905|0|**rest**|1905
7|2040|760| Run(8K)|1280


Comments:

Sorry for the delay in the update, I was supposed to post this update last Saturday but I was fuming that I lost only 1 lb last week and 0% Body Fat.

A huge effort last week with good eating, plenty exercise and then to only loose a single lb. I expected this from time to time but for my Body Fat % to remain unchanged was a shock to the system/regime.

So as a result I ended up going off the wagon on Sat/Sun & Mon which now almost guarantees no loss for this week which now has me even more frustrated that I let it get to me so much. So I am back into it tomorrow to try to rescue some weight loss for this week......saturday will tell.

Looking back on last week, I ate well (don't want to start posting daily diet yet) but in reflection I was never "hungry". I am beginning to think that to loose weight you should be hungry.......but I am worried about the whole putting your body into starvation mode.........any thoughts??????

Assuming I need a daily calorie allowance is 2500, and 1lb weight loss requires a 3000 calorie deficit then I should have lost circa 3lb (nett calories - 2500)......i dunno.

So here goes again..........really pis@#sed off with myself for falling off the wagon for the past few days over last weeks results, although I did do a 55k cycle on Sunday

Thanks all.

GoingForIt

fonecrusher1.....thanks for this info and again fair dues to ya.

My GYM_1 routine is a combination of weights (core + upper body) with 5 min cardio HIIT intervals between sets (45sec Pace followed by 15sec sprint on crosstrainer) so I think I am on the right track. I can post the workout if you are interested or think that it is worth reviewing.

In total I spend about 10 cardio warm-up, total of 25min cardio HIIT and 35min weights.

Although to be fair the majority of time I run or cycle.

However, I would be interested to know how often you were "hungry". Last week (week 02) I only lost 1lb and 0% BF which amazed me. However, I ate well and kept calorie intake low, but looking back I never felt hungry. I am just wondering if I should cut back even more on the food and ensure that I feel hungry....................what's your opinion?????

Cheers.

fonecrusher1 wrote: »

Hey OP 5lbs is a great loss for the first week.

Bit more info on how i lost the 7 stone, it might help you...

Male 32

FEBRUARY 2011 - WEIGHT: 20stone 7Lbs
MONDAY, LAST WEEK - WEIGHT: 13stone 4Lbs

Total weight loss - 7stone 3Lbs

Things i removed (almost completely) from my diet
- sweet fizzy drinks including diet drinks. Drink fizzy water instead.
- white bread (gone) might eat the occasional slice of proper brown bread. BREAD IS A DEMON FOR PUTTING ON WEIGHT!!!
- chocolate - this sh!t is just bad, forget about it.
- cut down on beer, i drink wine mostly now. I still have a pint here & there the odd time.
- eat as much meat as you want, just forget about achieving big weight loss if cant cut down on the carbs.

GoingForIt a word of warning, don't lose the weight too quickly, you will get lots of loose skin if you go at it too hard & shed stone after stone in a few months.
Ok you could say i kind of did that! but i do have a bit of wobbley loose skin around the gut area. If this happens to you don't worry most of it will tighten up in a year or 2.

Exercise, exercise, exercise &.....oh yeah exercise. Eating healthy is great & all but if you dont get out there & walk, jog, swim, lift weights whatever your only fooling yourself. I exercised for about 1.5 hours 6 days a week at the most intense stage of my weight loss. These days i lift weights for about 40 minutes 5 days a week.
If you lift weights for half an hour & do a bit of cardio (i hop on a cross trainer) for another half hour I gaurantee you the weight will fly off you.

Also this is the most important bit of advice i can give you - HAVE A TREAT NOW & THEN!!! seriously eating very healthy all the time gets very very boring. I have a chinese or pizza or something just tastey at least once a week. Have that biscuit with your cup of tea, its not gonna hurt ya.

Being very overweight crushed my self-esteem/confidence & turned me into a sweaty, awkward, reclusive loner. Losing the weight has literally turned my life around.

EFFORT IN - RESULTS OUT.

Good luck.:)

smcelhinney

Mate, you sound exactly like me, down to the profession. Im 34 and 19st, and this has inspired me to join you.

Can you send me on the website you're using to track your BF and weight loss?

Inspirational, best of luck to you. To us!

GoingForIt

smcelhinney.......cheers you should go for it. Don't mean to be making excuses but our job is a big killer.

my brother changed job recently and he lost 4 stone without even making an effort

I bought these:
http://www.amazon.co.uk/Omron-BF306-Hand-Composition-Monitor/dp/B000178RVG/ref=sr_1_13?ie=UTF8&qid=1323805675&sr=8-13

and

http://polar.fitnessmegastore.co.uk/polar-297/fitness-298/ft7-male-heart-rate-17429.htm?tab=specification

This Heart rate monitor is not the exact same one as the one that i bought is no longer made, but the key point is to ensure you get one that gives you a Calorie Expenditure


I don't use any website to track my Calorie intake.....a good old fashioned diary and i just look at the calories on the packets of food that i eat and i use this website for any food that i can't get readily (just use search box) http://caloriecount.about.com/foods

best of luck......and keep me updated on how you are getting on

smcelhinney wrote: »

Mate, you sound exactly like me, down to the profession. Im 34 and 19st, and this has inspired me to join you.

Can you send me on the website you're using to track your BF and weight loss?

Inspirational, best of luck to you. To us!

metamorphosis

PLEASE remember that weight loss is not linear. So just because you have a spot on diet and lots of exercise does not mean the scale will show it a couple days later. It WILL happen. You need to accept that the scales are sometimes going to show a gain or a loss or no loss when you think its undeserved/deserved. That doesn't matter. What does is keeping consistent every week

meercat

well done goingforit
keep up the excellent work

boogeyman

GoingForIt wrote: »

******* UPDATE *******


Looking back on last week, I ate well (don't want to start posting daily diet yet) but in reflection I was never "hungry". I am beginning to think that to loose weight you should be hungry.......but I am worried about the whole putting your body into starvation mode.........any thoughts??????

Assuming I need a daily calorie allowance is 2500, and 1lb weight loss requires a 3000 calorie deficit then I should have lost circa 3lb (nett calories - 2500)......i dunno.

So here goes again..........really pis@#sed off with myself for falling off the wagon for the past few days over last weeks results, although I did do a 55k cycle on Sunday

Thanks all.

Don't be discouraged man we all have good weeks and bad weeks. The main thing is to take it on the chin and get going again!

What you say about about maybe needing to be hungry to loose weight - get that out of your head straight away:D You just need to alter your food choices, this doesn't translate to you having to starve yourself.

Your body needs good quality fuel for the exercise that your doing. It takes some playing around with but you will get there! Plenty of good wholesome, natural food as much as you can. There's no harm in having a treat now and again aslong as your eating good and healthy most of the time.

55k cycle on Sunday!! Man if your able for that then your Definitely able to take control of your diet & kick-on again;) You can do it!!!

GoingForIt

******* UPDATE *******


Weight Loss this week: 1 lb
Body Fat Loss this week: 0 %


Total Weight Loss: 7 lb
Total Body Fat Loss: 0 %


Tracker:
Week|Body Fat|Weight|+/- BF|+/- Weight
03|40%|19st 08lb|0%|-1 lb
02|40%|19st 09lb|0%|-1 lb
01|40%|19st 10lb|0%|-5 lb
00|40%|20st 01lb|n/a|n/a


Week 03 Breakdown:

Day|Cal_IN|Cal_OUT|Description|Nett Cal.
1|2030|0|**rest**|2030
2|2665|1845| Cycle(55K)|820
3|2885|0|**rest**|2885
4|2660|760| Run(8K)|1900
5|3340|750| Gym_1|2590
6|3360|0|**rest**|3360
7|1480|0|**rest**|1480


Comments:

Ye all might think that I am mad but I am claiming huge success last week. I only lost 1lb but during the last week I had 2 Christmas parties and simply hadn't time to do exercise. I really was expecting to have gained weight last week but to my amazement I lost 1lb. I simply ate too much this week.

So between now and Christmas eve I have cleared the decks of all Xmas drinks/parties so I am hoping to have a good week for the week coming.

So far I have half a stone gone in 3 weeks........still on track for 1 stone every 5 weeks

slavetothegrind

well done!

I need to do the same as you, badly.

messrs

GoingForIt wrote: »

Weight: 20’00
Body Fat: 40%

Age: 32
Sex: Male
Height: 6’00

I need to loose 6 stone and get down to 14 stone.
Target will be 1 stone loss every 5 weeks.

So what can I say?

Always carried a bit of weight, but a few years ago I started to run a few half marathons and did some cycling and got down to 16st 10lb, but had a nightmare last 18 months in my job and gained 2st 10lb in 1 year. THIS NEEDS TO BE ADDRESSED.

I have done loads of reading of the subject of loosing weight and put simply I think that we all know what you need to do………..EAT LESS, EXERCISE MORE, and that is what I am going to do.

I work as a Software/Electronic engineer and I am going to apply the principles that I use in work everyday to allow me to loose weight. These principles are that when you want to solve a problem, you get as much data as possible and adjust accordingly until you get to your desired result.

It is simple maths; a male in a sedentary job needs 2500 calories a day to maintain current weight. Therefore I am going to do some form of exercise everyday and have a NETT calorie intake of no more than 1500 calories:
NETT Calorie = Calorie Intake – Calories spent exercising

I have kitted myself out with the following tools for the job in hand:
- Heart Rate Monitor (to measure calories spent while exercising)
- Body Fat Monitor (to measure progress of BF% in case I do not loose weight…keep morale going)
- Weighting Scales
- Calorie count websites (to determine calorie intake)

So the rules are:
- At least 1 hour exercise per day (run or cycle or gym)
- No Snacks
- No Minerals
- No Treats
- Nett 1500 cal per day max

I will be keeping a daily diary of food eaten, exercise done and Nett Calories. I will not be posting this up here but what I will be doing is post my weekly results every Saturday. If I get in trouble then I will post to get some advice from you kind people.

IF I AM SUCCESSFUL, WHEN I AM FINISHED I WILL POST MY ENTIRE DIARY TO HELP OTHERS.

My weekly update will consist of:
- Weight loss/gain in week
- BF% change in week
- Each days exercise
- Each days Calorie Intake
- Each days Nett calories

So, why I am posting this on Boards?

This is going to be tough, and I will need all the help I can get from you guys for support. I need to get my life back and loose 6 stone. I feel that I need to be accountable to you guys, almost a public name/shame so that I can stay focussed for the Saturday weigh-ins.

I can’t underestimate how solid depressed I am about being so fat and how much this is holding back my life. There is a small person inside me that needs to get out. This is purely about getting my life back on track…….nothing else.

This is day 1 of the fight back…..

Here it goes then, talk to you all next Saturday!!!!!!!

Best of luck with it! it is tough but once you put your mind to it and you decide to do it for yourself you will see it through.

i started my diet on 10th August and so far i have lost 2 stone 13.5 lbs am quiet please with that, still a long way to go but im determined to see it through.

only 1 little piece of advise i would give you is dont cut out treats totally as its a lot to put your self under, maybe cut down on them or have 1 treat per week - that way you wont feel your missing out , your still having some but its counted within your daily allowance - i just found that easier. but well done for making the first move - cant wait to hear how you get on next week

GoingForIt

messrs wrote: »

Best of luck with it! it is tough but once you put your mind to it and you decide to do it for yourself you will see it through.

i started my diet on 10th August and so far i have lost 2 stone 13.5 lbs am quiet please with that, still a long way to go but im determined to see it through.

only 1 little piece of advise i would give you is dont cut out treats totally as its a lot to put your self under, maybe cut down on them or have 1 treat per week - that way you wont feel your missing out , your still having some but its counted within your daily allowance - i just found that easier. but well done for making the first move - cant wait to hear how you get on next week

Almost 3 stone gone since August........well done.

I agree with on on the idea of not cutting out treats. As I write this I have a cup of tea in hand with 2 Chocolate Digestives . But I did an 8k run this morning so I have no concerns/gripes about having 2 biscuits with a cuppa on Sunday afternoon in front of the fire!

You are also 100% right on the mindset aspect. I have my "weigh-ins" on Saturday morning....this isn't by chance. By having the weigh-in on Saturday morning, it stops me going for a curry/chinese/pizza/chippie with a few beers on Friday night (easily 1500-2000 calories saved). I can then have a few treats on Sunday which gives me a full 5 days of effort before my next weigh-in.

Thanks for the note and once again...well done on your 3 stone.

briscotti

I am so delighted for you on your loss and so pleased you are sharing your progress! Some great tips in here also.
I'm currently in the same boat and have the desire to lose at least 4 stone.

I am my third week in... Female, 5' 8" and age 24.

My starting weight was 15stone 8lbs...
-3lbs in first week
-0.5lbs in second week
-1.5lbs in third week


I now weigh 15 stone 3lbs , and am due my weigh in on Tuesday.
Need to ramp it up a few notches... feels slow to me?... going to have to send the carbs packing all together! If anyone has tips for doing this please share

briscotti

slavetothegrind wrote: »

well done!

I need to do the same as you, badly.

Join us!!

ridonkulous

GoingForIt wrote: »

... I had 2 Christmas parties and simply hadn't time to do exercise ...

Not trying to burst your bubble or anything but does this sound like someone who has their priorities right? I know I am going to get a lot of slack from others about this post but either you do or you don't want to lose the 6 stone. If you do then exercise is your number 1 priority and Christmas parties are at the bottom, simple as that really. You've made a decent start but this "didn't have time" excuse won't get you to your 14 stone target weight. I'm not trying to put you down quite the opposite. Losing 6 stone isn't going to be easy so you need to be as focussed as possible for the duration and using this excuse 1 month in is not good.

GoingForIt

ridonkulous wrote: »

Not trying to burst your bubble or anything but does this sound like someone who has their priorities right? I know I am going to get a lot of slack from others about this post but either you do or you don't want to lose the 6 stone. If you do then exercise is your number 1 priority and Christmas parties are at the bottom, simple as that really. You've made a decent start but this "didn't have time" excuse won't get you to your 14 stone target weight. I'm not trying to put you down quite the opposite. Losing 6 stone isn't going to be easy so you need to be as focussed as possible for the duration and using this excuse 1 month in is not good.

ridonkulous...i take this on board and believe it or not I agree with you. However, i reckon that it will take at least 30 weeks to get to the target of 14 stone and no way can I dedicate myself to this 100% of the time but I do plan on dedicating myself 99% of the time and take the hit on time if needs be........so what if it takes an extra 4-6 weeks at the end.

Over the next 6months I have
a) Christmass
b) Wknd away with a few lads in early Feb
c) Wknd away for birthday at end of March
d) Best friends stagg in early June
e) Wedding in early July

But all of this has been allocated time in my plan. With 100% commitment I see no reason why anyone should not be able to loose 1 stone every 4 weeks, but we are human, which is why my target is 1 stone every 5 weeks to allow for "moments of weakness"

Trust me, so far this week I am putting in double the effort to make up for last week (did 75K cycle today for example)...........wait until Saturday for full update on the week

It may not sound like it....but I do kinda agree with you..........

GoingForIt

******* UPDATE - Week 4 *******


Weight Loss this week: 2 lb
Body Fat Loss this week: 1 %


Total Weight Loss: 9 lb
Total Body Fat Loss: 1 %


Tracker:
Week|Body Fat|Weight|+/- BF|+/- Weight
04|39%|19st 06lb|-1%|-2 lb
03|40%|19st 08lb|0%|-1 lb
02|40%|19st 09lb|0%|-1 lb
01|40%|19st 10lb|0%|-5 lb
00|40%|20st 01lb|n/a|n/a


Week 04 Breakdown:

Day|Cal_IN|Cal_OUT|Description|Nett Cal.
1|1780|1510| Run(8K) + Gym_1|270
2|2090|760| Run(8K)|1330
3|1980|1510| Run(8K) + Gym_1|470
4|2000|2340| Cycle(75K)|-340
5|1730|0| - |1730
6|2065|0| - |2065
7|2000|935| Run(11K) |1065


Comments:

Sorry for the delay in getting this out as I should have updated it on Christmas eve......too much to do.

Finally saw some movement on the Body Fat along with a weight loss of 2lb. Very happy with that. Just need now to do a damaged limitations exercise over the Christmas period so that I can begin the year in earnest.

Starting to feel clothes loosen up a bit now also.

I have been putting a big effort on the exercise although I feel I could be doing better on the food side. With all the exercise that I am doing I think that I should be getting better results.

So overall I am happy with the week just gone, Christmas week will be a damaged limitation but the following week I will be stepping things up a notch.

boogeyman

Fair play again...your still making good, steady strides:)

Christmas can be a bit of dodgy couple of weeks - I don't know how I managed it but I put on a whopping 5 pounds over the week (thanks to all those lovely mince pies no doubt)

The main thing is to keep going and even though things are hectic this time of year, try and keep up with the bit of exercise.

I forced myself out on Stephens day for a jog and although I thought I'd collapse halfway through Lol I'm glad I did. Only another week of madness and things will settle down again into the normal routine and we should be back in business!! I hope!

wobblyknees

Well done and keep up the good work. Anything is possible. If I could make a couple of recommendations to help you along. Try to avoid fruit except berries. A nice way to start the day is berries, natural yoghurt and a spoonful of flaxeed. Drink green tea in the morning and after your meals, cut out high glyceamic foods (potatoes/all breads) from your diet, stick to surface veg and start adding flaxeed to your meals as its great at helping to fill you up but also cuts out spikes in insulin levels which in turn leads to the storage of fat.

GoingForIt

wobblyknees wrote: »

Well done and keep up the good work. Anything is possible. If I could make a couple of recommendations to help you along. Try to avoid fruit except berries. A nice way to start the day is berries, natural yoghurt and a spoonful of flaxeed. Drink green tea in the morning and after your meals, cut out high glyceamic foods (potatoes/all breads) from your diet, stick to surface veg and start adding flaxeed to your meals as its great at helping to fill you up but also cuts out spikes in insulin levels which in turn leads to the storage of fat.

The "next step" for me will be to cut drastically down on bread and potatoes. Looking at my food intake, I am taking in a lot of bread and potatoes for a filling. I am banking on the hope that cutting these out should see me be more consistent with the weight loss.

Jan will be a big month. I really am hoping for a 3lb weekly weight loss for the entire month to set me off.

wobblyknees

GoingForIt wrote: »

The "next step" for me will be to cut drastically down on bread and potatoes. Looking at my food intake, I am taking in a lot of bread and potatoes for a filling. I am banking on the hope that cutting these out should see me be more consistent with the weight loss.

Jan will be a big month. I really am hoping for a 3lb weekly weight loss for the entire month to set me off.

Yes, definitely cut out bread/potatoes if possible. A typical favourite dinner of mine for example is fish, brocolli and cottage cheese. Potatoes don't get a look in until perhaps the weekend one off treat meal. Also, nuts (almonds, pistachios) are a great way to tide you over if you are peckish...

Payton

I came across here by chance and I have to say well done to all, and by that I mean the ppl losing the weight and the ppl giving advice.
I'm roughly 16 st, 5'10" and really need to get in shape for the brothers wedding in May. I cycle about 16k per day and walk about 3k per day so the motivation is there just cut out the crap.
Well done again.

GoingForIt

******* UPDATE - Week 5 *******


Weight Loss this week: 0 lb
Body Fat Loss this week: 0 %


Total Weight Loss: 9 lb
Total Body Fat Loss: 1 %


Tracker:
Week|Body Fat|Weight|+/- BF|+/- Weight
05|39%|19st 06lb|0%| 0 lb
04|39%|19st 06lb|-1%|-2 lb
03|40%|19st 08lb|0%|-1 lb
02|40%|19st 09lb|0%|-1 lb
01|40%|19st 10lb|0%|-5 lb
00|40%|20st 01lb|n/a|n/a


Week 05 Breakdown:

Day|Cal_IN|Cal_OUT|Description|Nett Cal.
1|????|1510| Run(8K) + Gym_1| ?
2|????|760| Run(8K)| ?
3|????|760| Run(8K)| ?
4|????|0| -| ?
5|1910|975| Run(11K)|935
6|2260|760| Run(8K)|1500
7|2265|760| Run(8K)|1505


Comments:

No weight loss this week..........absolutely delighted. I stopped calorie counting for 4 days but I continued with my exercise and I reckon that the continued exercise was my saving grace. I am delighted that I didn't gain weight!!!!

So after 5 weeks I have lost 9lb, but in light of when these 5 weeks were (Christmas) then I am claiming success.

I really am confident of making this work and hitting my long term goal of 6 stone. It was always my opinion that I would only do "ok" up to Christmas and New Years which is why I am so happy and not once have I been disappointed with my progress.

HOWEVER, the honeymoon period is now over since this morning. From now on, I am stepping things up a notch and for the next 5 week period, a 2-3lb weekly weight loss is expected.

TIME TO GET SERIOUS.

2-3lb a week weight loss REQUIRED AT A MINIMUM for the next 5 weeks

Deisesun

Hi everyone.

Iv been reading over all your entries and seeing you all do so well has been an inspiration, Im glad goforit you realised that diets are all a fad, especially the quick ones. It really is about a change in your attitude towards food and cutting out the bad stuff, I had very bad habits in eating crap and at wrong times. I use to have something sweet after each meal yes even in the mornings!! Or skip breakfast go into statoil and have tea with a muffin and a sly giant cookie with it. Oh and use to love and still do bread.

I am on my journey in changing my life for good, and hope I can bounce some advice and gain some from you, I have joined a gym doing the spinning classes weights and they even have a treadmills for heavier ppl. We all know the stuff you should cut out, some of you are saying eat the odd biscuit and stuff, thats good too. My first recommendation would be I swapped normal biscuits for the weight watcher biscuits, I am picky over things and have to say they dont taste that bad. Give them a try and let me know, also I came across this site http://www.myfitnesspal.com/ its free and they have a app for smart phones. I thought it was just something for the uk or us and would not work here, but on the phone app when you enter the food they have a very good list of food you would find in shops here they even have a scan the bar code to know what food it is, I used my wholemeal bread from a local bakery and its knew it right away, I was impressed also when you finished you daily diary It send you a message like if you keep this up you will be hitting your target that you set on it.

Before I end most of all I learned so far is be honest with yourself, if you use the weather as an excuse not to go out and exercise join the gym, also if any of you are in the Waterford area can always join me on a 2/3 mile jog or want to come as a guest in the gym. Also keep in mind the benefits of the weight loss and all the good things in life that will come from all your work.

Loveisnotlove

Well done so far on your progress!

By some miracle, I've managed four stone loss via WW over the last seven months. Noone I know recognises me, which is a great feeling.

I truly believe that this endeavour you've chosen will be one of the most difficult, but also the most rewarding.

I have a few questions:

How do you reward yourself when you are happy with your progress? And how do you make yourself feel better when you're not satisfied?

Would you consider keeping a type of food mood diary? (This may reveal reasons why you choose to eat when you do)
Do you have a weekly goal?

Have you consulted with your GP?

Have you omitted alcohol completely?

Hearty congratulations on your achievement...

Eircom_Sucks

alright man im in the same boat as yourself , but to be honest at our weight ( me at 21stone and you at 20st ) at 5 weeks of all that cycling and running the weight should have falling of you , something seriously a miss here to be honest , im joining weight watchers tonight so i will post exact weight , i know guys at my weight who lost close to a stone in first week ( all be it water weight ) and regulary 5-6 each week for 4-5 weeks till it starts to slow down , so 9lbs in 5 weeks isn't great to be honest , im not knocking you at all , least your doing it unlike me at the min , chin up and cut the bread and potatoes or at least cut down to every second day on them , im gonna hit the gym and diet track like a tonne of bricks today myself

best of luck and remember how you'll look by the summer , thats how im thinking of it and my future

GoingForIt

Eircom_Sucks wrote: »

alright man im in the same boat as yourself , but to be honest at our weight ( me at 21stone and you at 20st ) at 5 weeks of all that cycling and running the weight should have falling of you , something seriously a miss here to be honest , im joining weight watchers tonight so i will post exact weight , i know guys at my weight who lost close to a stone in first week ( all be it water weight ) and regulary 5-6 each week for 4-5 weeks till it starts to slow down , so 9lbs in 5 weeks isn't great to be honest , im not knocking you at all , least your doing it unlike me at the min , chin up and cut the bread and potatoes or at least cut down to every second day on them , im gonna hit the gym and diet track like a tonne of bricks today myself

best of luck and remember how you'll look by the summer , thats how im thinking of it and my future

Hey man,

I am trying to keep the head up but to be honest 9lb in 5 weeks with the amount of exercise that I am doing is poor.......i agree with you. I am really hoping that January will be better...........i fear that if I continue with 1lb per week then I just won't last.

I am "hoping" that the reason for such slow weight loss is because I am going through an initial phase of gaining muscle which explains why weight loss is so slow............but then my Body Fat should be reducing

Because of the amount of exercise that I am doing I am almost constantly sore (calves/thighs/arms from running/gym/cycle).

I am considering those meal replacement shakes for a trial for 2-3 weeks to see if they will speed things up a bit.

As I said, things had better gain some pace.........9lb in 5 weeks is not good enough considering I am doing 55-75k cycles and 8-11k runs!!!!

Also I mentioned in a previous post that i don't "feel hungry". I have cut down Calorie intake further this week so hopefully I will have a better result on Saturday. Due to this lower food intake I am feeling hungry a lot more which had better start giving results...