First Timer Want to Lose Weight

long story short was average weight bullied in school comfort eating i was always 8-9 stone now im 17 stone

im 24 now and want to get back my life i know i can do it

anyone got any tips

i know eat less eat right move more

many thanks in advance

seamus

http://www.boards.ie/vbulletin/showthread.php?t=2055157091

Read that thread.

There's a lot in that thread, but you don't have to do it all straight away - change the way you eat food, but not too much initially or you'll give up.

Count your calories, and be honest. There's no point in counting your calories and then lying about the size of things or not logging them. Nobody else is looking at your count, so the only person you're fooling is yourself.

A bad day is only one day. The weight you've put on now, you put on over years, not in a single day. When you have a bad day, you start again the next day, you don't write off the rest of the week and start again on Monday.

My top tip, especially for someone who has never properly lost weight before, is to eat most of your meals at home (at least 90% of them) and when you go shopping, just don't put the snack stuff in the trolley. You eat biscuits because they're there, not because you're hungry. If you have a problem with snacking in work, then try to carry the least amount of cash you can during the day. The more effort it requires to go and get yourself some junk food, the less you'll be inclined to do it.

Start today. Not tomorrow or next Tuesday. Being an overeater is a little bit like being a smoker or an alcoholic. If you don't want to start today because you're planning on binging this bank holiday weekend, then you don't want it enough.

intellectual dosser

Hey Tajd,

Would have to agree with everything Seamus said. I was at a similar weight last year and on new years day I decided enough was enough. I lost 2.5 stone in 3-4 months (learned a few things along the way on doing it better), I've since enjoyed the summer with reasonable control and put on about half a stone - I'm ready to get rid of another two stone in the Autumn.

Everyone will give you different advice and you'll have to decide whats right for you - here's mine.

1. Accept everything about the situation, where you stand and what needs to be done. Get your mindset right and it will be easier to overcome the moments of weakness and endure in the long run.

2. Prepare. As Seamus said always go to the supermarket and get what you need. If you end up having to pop over to the shop for something small you're in danger of coming back with your arms full of junk. Having what you need helps you go through the daily routine without any hiccups.

3. I removed Carbs, bread and red meat from my diet - which is a lot. In the morning I ate porridge and then some fruit before having soup (and maybe wholemeal bread) for lunch. Dinner was always fish and vegetables. Fish is unbelievable easy to cook. I eat those actimel yoghurts after dinner to make sure I wasnt craving in the evening.

4. For me I gave up the booze, not easy but with September coming it wont be as hard as during the summer. Its not just the booze but everything that goes with it (Crisps, takeaways, breaky rolls the morning after).

4. With regards to exercise I probably see it differently from others. My advice would be to NOT exercise for the first three weeks or so. Once you change your diet you are taking energy away from your body that it will suddenly need due to the new daily exercise. Let your body get used to what its taking in on a daily basis before demanding more from it. That doesnt mean you cant be walking or something every day - but nothing too draining early on. Going hell for leather with both a diet and a training regeme on day 1 increases the risk of you getting fed up and quitting.

I'll sign off by telling you something that might inspire you on a different level. During the 3-4 months I was doing the above - not only did I lose 2.5 stone - I saved 2.5 grand!

Good luck!

btkm8unsl0w5r4

intellectual dosser wrote: »

3. I removed Carbs, bread and red meat from my diet - which is a lot. In the morning I ate porridge and then some fruit before having soup (and maybe wholemeal bread) for lunch. Dinner was always fish and vegetables. Fish is unbelievable easy to cook. I eat those actimel yoghurts after dinner to make sure I wasnt craving in the evening.

Porridge, fruit, bread of any kind and yoghurts are all carbs and refined cards at that. At the start leave out the carbs and know what a carb is, leave out the fruit and cereal and eat a protein based breakfast with some nuts. As you loose weight and earn the carbs start having a carb meal or cycling high low carb days.

intellectual dosser wrote: »

4. With regards to exercise I probably see it differently from others. My advice would be to NOT exercise for the first three weeks or so. Once you change your diet you are taking energy away from your body that it will suddenly need due to the new daily exercise. Let your body get used to what its taking in on a daily basis before demanding more from it. That doesnt mean you cant be walking or something every day - but nothing too draining early on. Going hell for leather with both a diet and a training regeme on day 1 increases the risk of you getting fed up and quitting.

Nah, thats not good advice. Start a resistance based training regime and some low intensity cardio. If you starving the body you will get smaller, however if you not increasing your bodies ability to burn calories (basal metabolic rate) your a doomed to put it back on. Exercise from day one, think about a boot camp or the likes for motivation. If you want to change your body shape you need to exercise and resistance training, if you want to be a smaller version of your fat self just diet. There is too much emphasis on weight and not enough on health, leanness and fittness

CuriousG

Log onto Myfitnesspal.com or Truestar health.

The former is great for tracking calories, very accurate.
The latter is great for EVERYTHING else.

If you are serious, these tools are indispensable!

wonton

My first tip would be *if* you drink a lot of coke or any other fizzy drink, switch to zero or diet, at the start you probably wont like the taste but eventually normal coke will just taste like a bottle of sugar.


(obviously there is healthy advice but if you are just starting that is something that helped me)


I found eating premade meals helpful(not just ww) as the portions are generally small enough no matter what you go for, but my favourite in terms of healthyness would one of these




must be one of the healthiest premade meals out there, it says lunch, but do for dinner too really

intellectual dosser

Blakely Massive Vender wrote: »

Nah, thats not good advice. Start a resistance based training regime and some low intensity cardio. If you starving the body you will get smaller, however if you not increasing your bodies ability to burn calories (basal metabolic rate) your a doomed to put it back on. Exercise from day one, think about a boot camp or the likes for motivation. If you want to change your body shape you need to exercise and resistance training, if you want to be a smaller version of your fat self just diet. There is too much emphasis on weight and not enough on health, leanness and fittness

Its very easy to say that launching into a program of diet and fitness is easy but when you're 17 stone and havent been in shape for a while its an awful lot to put on yourself so suddenly.

I can only say what has been working for me. They should still start the fitness work and build up the intensity, just not do it all at one. Losing weight is like one big mind game - you have to give yourself the best chance.

btkm8unsl0w5r4

I was over 17 stone in March and am 13.5 stone now with half to 3/4 of a stone more to loose. I know it seems hard and an easy does it approach may seem kind to get you into it, however to be honest it was being kind and easy to myself that allowed me to reach 17 stone in the first place.

My approach was to do exactly the opposite of what I was doing: insensate exercise, clean diet, no alochol and rest and to be honest the exercise was the most enjoyable part and the easiest to stick to. I all of a sudden started boot camps in the mornings 5 days a week, started running and dieting strictly. First time I worked out I felt sick and I had DOMS constantly for a month, tough crap thats what I got for being a fat lazy baxtard.

Sometimes I think there are far too many diets and exercise regimes, it makes it seem complex when its not. Eat less, move more. For me resistance training was the only way to create a engine capable of burning the amount of food I want to eat.

A trainer of mine said to me that I had to make training and diet a priority, as soon as I did that it was easy, work out are part of the day. My advice is don't be easy on yourself, if its worth doing its worth overdoing.

daenerysstormborn3

Blakely Massive Vender wrote: »

I was over 17 stone in March and am 13.5 stone now with half to 3/4 of a stone more to loose. I know it seems hard and an easy does it approach may seem kind to get you into it, however to be honest it was being kind and easy to myself that allowed me to reach 17 stone in the first place.

My approach was to do exactly the opposite of what I was doing: insensate exercise, clean diet, no alochol and rest and to be honest the exercise was the most enjoyable part and the easiest to stick to. I all of a sudden started boot camps in the mornings 5 days a week, started running and dieting strictly. First time I worked out I felt sick and I had DOMS constantly for a month, tough crap thats what I got for being a fat lazy baxtard.

Sometimes I think there are far too many diets and exercise regimes, it makes it seem complex when its not. Eat less, move more. For me resistance training was the only way to create a engine capable of burning the amount of food I want to eat.

A trainer of mine said to me that I had to make training and diet a priority, as soon as I did that it was easy, work out are part of the day. My advice is don't be easy on yourself, if its worth doing its worth overdoing.

This is a great post. Yes, there are people who have medical issues/personal issues that effect their ability to make changes like this but for the majority of people a simple approach of eat less, move more is very effective and easy to introduce.

The part I've highlighted sticks out for me. It was being too kind to myself and using those dreaded words "I deserve it because of x/y/z" that lead to me reaching my highest numbers of the scales. It took me copping on and realising food is not a reward, it's fuel that helped me finally lose weight.

OP, take a look at this - http://www.boards.ie/vbulletin/showpost.php?p=52863733&postcount=19 - it's part of the H&F sticky. Transform's beginners program might be a good place to start. And here's another thread with at home workouts - http://www.boards.ie/vbulletin/showthread.php?p=66851002.

Go for the honest approach. Take one day eating what you would normally eat and log everything on myfitnesspal. Take a look at the amount of calories you are consuming. Then calculate the amount of calories you should be consuming and how many calories you need at a sedentary level and how many you need if you are going to undertake some exercise and look at the difference.

Good luck with whatever you choose.