Lost 5kg, how to lose next 5kg?

naughtysmurf

So on January 1st I was 85kg, 49yr old male, 5'8" My diet was a bit shabby so since then I've done the following,

7am breakfast, bowl of porridge or shredded wheat
10.30am half a grapefruit, misc berries and some natural yogurt, two digestives
1pm a salad, chicken or tuna or ham & cheese, two digestives
6pm meat & two veg, nothing after that

I'm currently 80kg & have been since February 3rd, no change since then

In an ideal world, I'd like to get down to 70kg but in reality would be really happy getting to 75kg

Monday to Friday I'd have 6/7 cups of tea or coffee with two spoons of sugar in each, I assume I should target those?
I'd have a few drinks on Friday & Saturday nights, Bacardi & diet coke
Sunday is the only day I would have a couple of potatoes & a handful of chips

During this time I've had no bread, pasta or rice, I've stuck exactly to the above, no naughty snacking, sorry I don't have any weights or calories for the above but the portions are at worst, medium sized

Not currently doing any exercise, so any advice on losing the next 5kg

Thanks

ISOP

loose the sugar and soft drinks, you'll see another big difference

endacl

Do some exercise? If you don't see results, do more?

Weight loss isn't rocket surgery...

Alf Veedersane

naughtysmurf wrote: »

So on January 1st I was 85kg, 49yr old male, 5'8" My diet was a bit shabby so since then I've done the following,

7am breakfast, bowl of porridge or shredded wheat
10.30am half a grapefruit, misc berries and some natural yogurt, two digestives
1pm a salad, chicken or tuna or ham & cheese, two digestives
6pm meat & two veg, nothing after that

I'm currently 80kg & have been since February 3rd, no change since then

In an ideal world, I'd like to get down to 70kg but in reality would be really happy getting to 75kg

Monday to Friday I'd have 6/7 cups of tea or coffee with two spoons of sugar in each, I assume I should target those?
I'd have a few drinks on Friday & Saturday nights, Bacardi & diet coke
Sunday is the only day I would have a couple of potatoes & a handful of chips

During this time I've had no bread, pasta or rice, I've stuck exactly to the above, no naughty snacking, sorry I don't have any weights or calories for the above but the portions are at worst, medium sized

Not currently doing any exercise, so any advice on losing the next 5kg

Thanks

The sugar in the tea seems like an obvious place to start but other than that, you might want to look at portion sizes. 'Medium' could be anything. You can get a small kitchen scales and start using MyFitnessPal to get a handle on what level of calories you're taking in.

But it's only been 8 days since there's been no change after losing 5kg in about 4 weeks. You don't need to change things hugely yet. Tweak portion sizes but get a handle on what you're having with a scales and MyFitnessPal in the first place. It gives you a basis for changes you make.

naughtysmurf

ISOP wrote: »

loose the sugar and soft drinks, you'll see another big difference

Thanks, yeah the sugar is probably an obvious one, as regards the diet coke, which I only use as a mixer at weekends, thought this was zero calorie? May be wrong

naughtysmurf

Alf Veedersane wrote: »

The sugar in the tea seems like an obvious place to start but other than that, you might want to look at portion sizes. 'Medium' could be anything. You can get a small kitchen scales and start using MyFitnessPal to get a handle on what level of calories you're taking in.

But it's only been 8 days since there's been no change after losing 5kg in about 4 weeks. You don't need to change things hugely yet. Tweak portion sizes but get a handle on what you're having with a scales and MyFitnessPal in the first place. It gives you a basis for changes you make.

Yeah, I appreciate that medium isn't great info for you, I'll attack the sugar in the tea & coffee over the next while

mojesius

Brown rice is a good source of carbs and will fill you up. Try changing things up with stir fries with loads of veg and brown rice.

Regular exercise will help with losing more weight on your current diet and will make you feel better in general.

I'm a sugar junkie and if I was eating digestive biscuits early in the day, I'd be craving more all day. Try cutting out the early biscuits.

The sugar in your tea and coffee is a lot of empty calories. You could wean yourself off by gradually reducing the sugar down to one spoon, then a half a spoon. Or replace some of to your teas and coffees with herbal tea with nothing else added (you can get nice fruity/peppermint teas).

promises

Try cutting out sugar and also exercise. Interval training is good for weight loss. Run/ fast walk for maybe 3 minutes, walk for 2 and repeat for 30 minutes. Get your heart rate high and then back to normal during slow pace. You can adjust the Times to ur level of fitness.

Alf Veedersane

naughtysmurf wrote: »

Yeah, I appreciate that medium isn't great info for you, I'll attack the sugar in the tea & coffee over the next while

It's not that it's not great for me - it's not great for you to assess where you're at.

The calories you need will decrease as you lose weight so while you're not eating massive portions, getting a handle on what you are eating will help you over time.

Maybe add in some form of exercise. A walk or something else you might enjoy just to get you moving a bit more.

But it will just be small tweaks to get you losing weight again. 5 kg more to get to a weight you can sustain longer term.
And well done on the first 5kg by the way!

NiallBoo

Sounds like you're doing great!

Maybe a little exercise?

Just going fior a 30min walk in the evenings will make a difference.

It's also a great way to build up the habit so you'll find it much easier to stick to something more challenging if you want to later.

naughtysmurf

Just to give a bit of an update, I weighed in at 76kg this morning, which I'm pretty happy about, I eliminated the sugar in the tea & coffee & introduced a little exercise, nothing major, the odd 40 minute brisk walk, I bought a turbo trainer for the bike & did the odd 25/30 minutes on that.

Don't know if it's because of the weight loss but really struggling with the evening meal, appetite doesn't seem to be there, not hungry at all, really have to force some grub into me