Weight/Fat Loss - Any help greatly appreciated

Johnny Hooker

Hi guys

Just been to the local pharmacy to get a full body measurement and the results are

Weight - 13st8lbs/85kgs
Height - 6ft 1in
Fat Index 23%
Fat mass 3st 2lbs

BMI - 25.9 (Normal between 18.5 and 24.9)


I'm 28 years old and since my early 20's I've alwasy weighed between 12 stone and 12 stone 6. I've always been very thin but the past summer I let myself go a bit, moved in with my girlfriend so was going out 3 or 4 nights a week and getting takeaway 5 or 6 times a week as well as getting very little exercise.

I'd like to lose at least a stone if at all possible. I don't go to the gym but walk a ridiculous amount, in the past month I've eliminated all takeaways and drink maximum once a week but have decided to cut out booze completely at least until the new year.

To look at me i dont look over weight but ive developed a small bit of a gut/belly and slight man boobs which are obvious to me and really want to get back to the way I was.

I have a fairly sensible diet, maybe too much bread/butter, but drink at least 5 litres of water a day.

Is there anything I can do between now and Christmas?

Again, I really appreciate any help you can give me

MrStuffins

Losing a stone should be a piece of cake (although you should stay away from cake).

My advice is thus:

Download My Fitness Pal, you can record all of your food intake and exercise there.

Set it to lose 1lb per week. Eat and exercise appropriately in order to stay within your calorie limit each day. It will be easy as 1lb per week requires the minimun of effort and 14 weeks later you'll be 1 stone lighter if you do it right.

???

Profit

Johnny Hooker

MrStuffins wrote: »

Losing a stone should be a piece of cake (although you should stay away from cake).

My advice is thus:

Download My Fitness Pal, you can record all of your food intake and exercise there.

Set it to lose 1lb per week. Eat and exercise appropriately in order to stay within your calorie limit each day. It will be easy as 1lb per week requires the minimun of effort and 14 weeks later you'll be 1 stone lighter if you do it right.

???

Profit

Thanks for your reply MrStuffins.

I will give it a go - staying inside my daily calorie limit shouldnt be a problem but I don't have much experience in terms of exercise, as I said, I walk a great deal but thats about it.

Any ideas?

MrStuffins

Johnny Hooker wrote: »

Thanks for your reply MrStuffins.

I will give it a go - staying inside my daily calorie limit shouldnt be a problem but I don't have much experience in terms of exercise, as I said, I walk a great deal but thats about it.

Any ideas?

I've lost 40 lbs in approx 6 months and I did absolutely nothing other than walking. Walking is ridiculously effective if your goal is to drop the lbs slowly in my limited experience.

It worked for me anyway!

I found I was walking approx 3.5 miles in an hour, which burned 250-300 cals at a time. It all adds up, especially when the amounts you want to lose are so small. But if you stick to 1lb a week it should be easy.

Of course, if you wanted to do it at 2lb per week you could, but there's no reason to over-do it. 1lb will be nice and leisurely!

Johnny Hooker

MrStuffins wrote: »

I've lost 40 lbs in approx 6 months and I did absolutely nothing other than walking. Walking is ridiculously effective if your goal is to drop the lbs slowly in my limited experience.

It worked for me anyway!

I found I was walking approx 3.5 miles in an hour, which burned 250-300 cals at a time. It all adds up, especially when the amounts you want to lose are so small. But if you stick to 1lb a week it should be easy.

Of course, if you wanted to do it at 2lb per week you could, but there's no reason to over-do it. 1lb will be nice and leisurely!

Great stuff Work is 8.6km/5 miles from home so hoping to do that one way daily to begin with and see how I fair!

Also, does drinking substantial amounts of water help?

MrStuffins

Johnny Hooker wrote: »

Great stuff Work is 8.6km/5 miles from home so hoping to do that one way daily to begin with and see how I fair!

Also, does drinking substantial amounts of water help?

Drinking a lot of water is essential IMO. From what I hear it allows you to get accurate readings as when your body is fully hydrated it doesn't retain the kinda of stuff it would were you dehydrated.

I'm not an expert in any of these things by the way, far from it, but I know what worked for me. And plenty of water, plenty of walking and eating inside my calorie goals worked perfectly for me.

There's another app called "Map My Walk" which can track your walking and the carories used in doing so if you wanna try that one out.

autotrader

I'd say cut out the bread and butter completely and that will drop a stone on it's own!

I used to love a bit of toast covered in butter, I just have a bowl of weetabix instead now, way better off.

Johnny Hooker

autotrader wrote: »

I'd say cut out the bread and butter completely and that will drop a stone on it's own!

I used to love a bit of toast covered in butter, I just have a bowl of weetabix instead now, way better off.

Is there anything you replaced the bread n butter with? I'm a big fan of having a random petite bread roll and butter throughout the day

Orla K

The closer you are to your ideal weight the harder it will be to lose weight. So don't worry if your not getting the 1lb loss every week.

Also it's a good idea to avoid bread and wheat altogether, the gliadin in makes people crave the wrong types of food. It will be hard at first but avoid it completely and you eventually not miss it at all. Look up wheatbelly

Have a read of the stickies and you can post up what you eat on an average day and people here will advise you on anything that could hinder your progress.

Johnny Hooker

Cheers for the help guys

The past 2 days I've been getting by on

Breakfast:

Black coffee
Banana
Petit Filous Yoghurt


Lunch:

Black Coffee
Cuppa Soup
Small Wholegrain Brown Roll
Banana


Dinner:

Weight watchers Microwave Speg Bol


Snack of bowl of cornflakes in the evening

Think this is amounting to roughly 1350 calories a day and I'm actually not feeling that hungry.

Also drinking maybe 3 or 4 litres of water

Is this the way to go?

Stench Blossoms

Have a proper breakfast. Eggs bacon etc.

Lunch could be changed to a salad. Make your own soup.

Dinner: Make one. Don't rely on prepack microwave foods. Meat and veg.

You won't need to have a bowl of cornflakes in the evening if you have a decent dinner.

Orla K

Breakfast:

Black coffee
Banana Carbs
Petit Filous Yoghurt Carbs from sugar


Lunch:

Black Coffee
Cuppa Soup Carbs
Small Wholegrain Brown Roll Carbs
Banana Carbs


Dinner:

Weight watchers Microwave Speg Bol Mostly carbs


Snack of bowl of cornflakes in the evening Carbs

Think this is amounting to roughly 1350 calories a day and I'm actually not feeling that hungry. A 13/14 stone guy needs more calories than this even when dieting

Base you meals around protein and try eat things that are ingredients, pre-packed stuff is no good

tattykitty

Johnny Hooker wrote: »

Cheers for the help guys

The past 2 days I've been getting by on

Breakfast:

Black coffee
Banana
Petit Filous Yoghurt


Lunch:

Black Coffee
Cuppa Soup
Small Wholegrain Brown Roll
Banana


Dinner:

Weight watchers Microwave Speg Bol


Snack of bowl of cornflakes in the evening

Think this is amounting to roughly 1350 calories a day and I'm actually not feeling that hungry.

Also drinking maybe 3 or 4 litres of water

Is this the way to go?

I'd be ravenous if that was all I ate in a day, and I'm a 5'4", 63kg lady! I eat between 1650-2000 calories per day depending on how active/hungry I am (though I guess some would say I could still stand to lose a few more pounds myself).

Anyway, as others have said, drop the carbs and the wheat and eat more fresh food. Cuppa soups are full of salt and you may as well eat the box they come in for all the nutrition they contain. Get some eggs or oats into you in the morning, and if you need a snack during the day, have a small handful of unsalted nuts or a scoop of good quality peanut butter. Cook some meat or fish in the evening with veg - stir fry it if you want some variation. There are loads of threads on here about how to improve diet - have a browse.

Good luck

Johnny Hooker

tattykitty wrote: »

I'd be ravenous if that was all I ate in a day, and I'm a 5'4", 63kg lady! I eat between 1650-2000 calories per day depending on how active/hungry I am (though I guess some would say I could still stand to lose a few more pounds myself).

Anyway, as others have said, drop the carbs and the wheat and eat more fresh food. Cuppa soups are full of salt and you may as well eat the box they come in for all the nutrition they contain. Get some eggs or oats into you in the morning, and if you need a snack during the day, have a small handful of unsalted nuts or a scoop of good quality peanut butter. Cook some meat or fish in the evening with veg - stir fry it if you want some variation. There are loads of threads on here about how to improve diet - have a browse.

Good luck

Cheers Ditched the cuppa soups, as well as the ready made meals (making my own speg bol)

Scrambled eggs, as not a fan of hard boiled, hope these will be ok

Making my own fish fingers out of fresh cod fillets.

So excited!!!!