Weighed myself last night and to my shock it read 95KG . Being only 5'8 tall, that is seriously overweight. I am about 20KG overweight . 15 months ago I was 78KG. Clearly I have let myself go and I have to do something about it
The plan is to now lose 20KG and get to 75KG by healthy dieting and exercise. Looking for tips on how to lose weight quickly but in a healthy way. A few basic things I need to do first.
1) Exercise more: I cycle to work everyday but that's only 10 mins away. I play football on Sundays but that is not enough clearly. My plan is to now jog/run 5 days a week in the morning for 1 hour (7am-8am). I can't really register for the gym a I refer to run outdoors
2) Stop junk food: Doesn't help living next to KFC, Kebab house and a few other takeaway places. So from now on I will cut out all the junks
3) Eat less generally: I have jacket potato at work everyday, so time to turn to turn to healthy food at lunch and reduce the big late of dinner I have
4) Drop sugar: Probably have about 5 cups of tea a day, each with 3 spoons of sugar. This is too much. Will replace tea with green tea and have no sugar
5) Eat healthy: Replace all the unhealthy stuff with fruit, veg and other healthier options
Is it possible to lose 20KG in 4 months?.
I would appreciate any tips and some stick because I deserve it for being a fat mess.
Fat HK's Weight loss programme
posted on 23/1/14
Don't eat after 8pm Nothing should pass your mouth ( ) after this time.
And as an extra thing you could do, track the calories you eat.
Find out your maintenance calories (there are calculators on google) and eat below that number. Typically around 1800-2000 calories.
Also, if you feel peckish, drink a cold glass of water first. This usually satisfies that feeling.
This is just if you wanna lose weight btw.
posted on 23/1/14
Cut out fizzy drinks aswell
posted on 23/1/14
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posted on 23/1/14
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posted on 23/1/14
comment by THE ACE FACE (U18814)
posted 2 minutes ago
Is there anyone on here that isn't 5'8"? Facking bunch of shortárses!
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I'm 6 ft and hung like a babboon
posted on 23/1/14
comment by THE ACE FACE (U18814)
posted 3 minutes ago
Is there anyone on here that isn't 5'8"? Facking bunch of shortárses!
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fecking genetics
posted on 23/1/14
Is there anyone on here that isn't 5'8"? Facking bunch of shortárses!
height seems to only be an issue with Englishmen LOL, I guess not much else to write home about !!!
posted on 23/1/14
I'm just under 6 ft
posted on 23/1/14
Dear Mumsie
I'm writing to inform you I have grown another inch
Kind regards
Your darling son xx
posted on 23/1/14
Hope I'm not too late to help!
That's....a pretty impressive weight gain. I'm not dietitian or fitness guru, but I think I know a few things that can help.
Like others have said it's better to take it slow - small daily changes which amount to a lot of weight change over time. Too drastic changes can and will be off putting.
You'll be wanting to hit a low fat, low carb diet eventually. But I'd arrange it in the following manor (although this really depends on what you're eating currently).
As I say though, cutting too quickly can put you off. For example, don't cut out the sugar in tea all together to begin with as it will be unpalatable. Drop to two sugars for a month or so, and then one sugar after that etc. Alternatively use the "horrific" Sweetener.
Try and cut down on short-term carbs i.e. sugar, replacing them with longer term carbs i.e. starch - so if you're peckish eat toast instead of a chocolate bar. Hell I'd even advocate crisps over chocolate bar if you had too.
Try padding out your meals with more vegetables and less potato's to lower your carbohydrate intake. Switch to wholemeal bread as it's more indigestible and therefore hangs around longer to prolong satiety. In fact, try and introduce your fibre take in general as it's got health benefits in addition to just losing weight
You should swap some of your read meat consumption with poultry e.g. Donner Kebab for Chicken. You can also cut off visible fat from meat before you eat it - especially bacon rinds . Oh and simple things like dabbing oil off of food before you eat it can help.
And finally some general advice which is classically ignored:
1) Don't eat too much fruit - The health element here is due to the vitamins they provide. However they are loaded with sugar which when not burnt off acutely just gets converted to fat in the long run. Hell I've seen some people eating 4-5 pieces a day and they've no idea how unhealthy that is.
2) Don't buy into "low fat" yogurts. For the above reason, they just load up on sugar for the same flavor.
3) Be realistic. You might make huge loses initially but effective weight loss has to be a long process - you didn't gain the weight over night so don't expect to lose it. Typically aim for a similar time scale that you put it on, i.e. 15 months in your case. Also don't be disheartened if you don't match your initial loses - it's usually due to shedding of water weight by drinking more (sounds paradoxical I know) or because you've been unsustainably over-enthusiastic initially, and also because you've started bulking muscle which is heavier.
4) Don't tear yourself up if you have a bad day and eat too much. Weight builds up due to imbalance in calories over years, you can have one crap day every now and then and still be fine.
5) Don't be afraid to go visit your GP for help and advice. Unless he is a complete cant, it's well within their remit to treat and they should be happy to see you - I think even orlistat is available on the NHS but you've gotta be pretty dedicated to avoid the....side-effects.