Weight loss
ManThatCanTri
Posts: 44
in General Chat
Afternoon,
quick question on weight loss.
I'm 15 stone so weight loss makes more sense for speed in triathlon than buying all types of super kit etc.
So how do you achieve desired weight loss (i guess at 6 ft 2, a stone would be a good place to start over the next couple of months)?
Is there a good combination of diet/exercise that people have found?
If eating less, how do you fuel a long bike ride or run etc? Needless to say, at 15 stone, my run is not my strongest discipline so hoping that cycling could be the key but if running will shift weight better/quicker then so be it.
All advice welcome, even the "eat less chocolate/cake/biscuits", but I need to know how to eat regularly, during the day at work and in the evening to sustain weight loss?
Thanks
A confused dieter
quick question on weight loss.
I'm 15 stone so weight loss makes more sense for speed in triathlon than buying all types of super kit etc.
So how do you achieve desired weight loss (i guess at 6 ft 2, a stone would be a good place to start over the next couple of months)?
Is there a good combination of diet/exercise that people have found?
If eating less, how do you fuel a long bike ride or run etc? Needless to say, at 15 stone, my run is not my strongest discipline so hoping that cycling could be the key but if running will shift weight better/quicker then so be it.
All advice welcome, even the "eat less chocolate/cake/biscuits", but I need to know how to eat regularly, during the day at work and in the evening to sustain weight loss?
Thanks
A confused dieter
0
Comments
Firstly a food focus account, its free and it tracks your cals. http://www.foodfocus.co.uk
Secondly start making a concious effort to avoid processed foods. Thats pretty much anything you pierce the lid of and microwave. This will probably do the most damage itself!
Make an effort to eat more natural foods, like eggs, good cuts of meat (dont avoid the fat!), cheese, berries, fruit, veg (ton of veg!). This is a big step too.
Work out your calorific requirement, foodfocus.co.uk will work this out for ya. try and eat about 300-500cals below it when your "cutting" weight.
Generally a good ratio of foods is 30% carbohydrate, 40% protein and 30% fat - but eating below your calorie requirement will do the most for fat loss, eating in those ratios is meant to help.
If your wanting less hassle and can stand being hungry (if you cant, your weak!) Ori Hofmeklers "Warrior Diet" is great, no calorie counting and not much hassle. Just being hungry thru the day puts some people off!
Let me know what you do...I have a chubby for nutrition right now
However, I have been a regular excerciser for some years, and earlier this year weighing 87.5 kg (13 st 11 lbs) finally took the deicion to Tri. I've now completed 5 Tri's, and weigh 75.3 kg (11 st 12 lbs), a loss of 12.2 kg (almost 2 st). I have lost this through a mixure of increased exercise, and good diet. What I haven''t done is actually monitor my diet. I think that because my exercise duration and intensity increased, then I found myself needing higher quality food in order to sustain my energy levels. My diet has improved in a healthy way, with all the 'junk' elements omitted ('ish), and replaced with better quality food, and generally more of it. I'm also drinking a lot more fluid during the day, and when exercising.
I'm sure that if I followed a pre-prepared diet, then my results could be better, but I'm more than happy with having lost 2 stone, and generally eating well, with the odd treat (or two, or three) every now and then. I work on the basis that the body craves what it needs, whether this be fruit, vegetables or chocolate.
I'm sure that once you get into the mind set of exercising for a specific purpose (a race etc), then you're diet will almost certainly change to suit.
eat LESS....move MORE!!
lol...only joking mate good luck and welcome to the world of triathlon....get signed up for a sprint or supersprint race...that will give you the motivation to train...dont worry about the time etc....just do it....there are bigger than 15stone do these things mate .
good luck
2500 caloies = breakeven
3000 calorie loss = 1lb of fat loss
Bran flakes or porridge for breakfast - slow burning keep you feeling fuller for longer
Protein keeps you feeling fuller for longer
As does soup
Chillie helps speed up metabolism
Low fat dairy helps get rid of fat
Try to have a mid am and mid pm (healthy) snack
Muscle helps burn fat
The odd protein shake isn't a bad thing.
The above may or may not be correct but it worked for me and I lost my weight steadily over about 6 months. I have also helped 2 colleagues lose 3 and 5 stone respectivly using a similar plan.
Although I was exercising during this period it was mainly for calorie burning, and was on either a fixed bike or cross trainer. I don't feel like I gained a lot of "fitness" from it though. It wasn't anywhere near the intensity that I'm doing now.
Happy to report still a healthyish 13.5st, 6'3" have done 5 sprints 2 more pending, Leeds olly in Sept with either 70.3 or IM ambitions next year.
Good luck, there will be a lot of people trying to put a downer on your new routine ( not here I hasten to add) DONT LISTEN TO THEM.
To lose a pound of fat takes 3000.
So if you were to consume 2000 c per day it would take 6 days to lose a lb of fat (excluding exercise)
Because the body might go into a catatonic shock and would begin to fuel itself by taking the energy needed from Muscle.
The only true way to lose weight and keep it of is
a, Change your eating habits.
b . Do excercise.
c. It takes time.
its not something that can be donr overnight.
Basiclly you should consume a better mix of foods and cut out the crap.
And just excercise as much as you can, when hungry instead of reaching for a choc biscuit, pick up an apple of a bannana.
But as i say it takes time, big results to start then thats when it gets tough.
And 2500 are you kidding me? and surviving on 2000 a day? I consume in the region of 5000 I reckon, but then I train for approx 2-3 hours a day and I go on the approximation of a BMR of 2000 + 1000 for every hour of high intensity exercise. But even this is only a guide, as I said above I don't calorie count, I just go on how my body is feeling. And incidentally I weigh about 10 stone 10, and I am 6'1, so my BMI is just under the 20 mark, I have a body fat last measured at around 5-6%. I dropped from 11 stone 10 and christmas without calorie counting, and by using a very special diet that I will keep to myself
Hmm I think you've missed the point somewhat, if you are training for 3 hours a day at say an average of 300calories per 30mins = 1800 calories. Therefore yes you probably are consuming nearly 5000 per day but then again you are clearly not average
It may not be for everyone but it worked for me. I liked the structure of knowing what I was eating and knowing what calories were in what foods. The result of calorie counting is that you are lead towards having a balanced diet because the healthy stuff is low calorie. I do agree that you can become a little obsessive about it though
Anyway each to their own
however if i make sure i only put good healthy stuff in and allow myself the odd treat my clothes get baggier. if i then weigh myself, regardless of what the scales say, i shift back in to being food-obsessed and bingeing again.
So the answer for me seems to be;
-Never ever weigh myself...ever! i know when i look good.
-cut out all processed food and get plenty of fresh stuff and drink lots of water
-no booze for me as it leads to eating crap, plus i'd rather get up and train than moan about a hangover.
-eating super slowly and putting knife and fork down between chews. this really works people!!
-i swear by having eggs on wholemeal toast in the morning too, keeps me full for AGES, i dont even think about food til nearly two in the afternoon (i go in for brekkie at 8.30) if you only do one of these things try the eggs in the morning. Two eggs, scrambled. two pieces of wholemeal toast. and for gods sake allow yourself a bit of butter too!!
-oh, and train!!
i've dropped a dress size since i stopped being obsessed with weighing myself six weeks ago, and i tend to stay on an even keel mentally now. plus i have a physical job so this helps too!
Best of luck
Smoking is good for preventing cancer too
Apologies, Jess I didnt mean to be offensive
I try not to fixate on it too much and keep an eye on how my clothes fit. I wouldn't say I was losing weight at the moment though too much on in other parts of my life and I can't cope with worrying about that as well.
It's a question of finding what works for you and sticking with it, it is about making lifelong changes to the way you eat.
If you go on the basis of 300 calories per 30 mins you will invariably be wrong, as we will all spend that 30 mins at different intensities therefore burning off different amounts of calories.
I used to be on the same boat i believed myself to be a "hard gainer" (tess, shadow no tubby comments please ) because i wouldnt put it on even when eating. However i followed the instructions of a bodybuilder, used foodfocus.co.uk, ate the 500 above that i never ate before and hey presto, gained weight.
I dont want the OP to think it might not work. Its been proven to work and if you have a goal of being thin and your really want it, this is the most likely route to that goal.
Estimating calorie expenditure is likewise a nightmare..I go out on a ride with my Polar bike computer, Garmin GPS & feed the results into a workout software programme...all differ quite drastically in their estimation of calories expended despite my keying in the correct age, weight etc.
So no, not for me, I go with the cutting of crap, I kinda like the 'would my Gran have been able to buy/eat this?' thought....doesn't work for exotic fruit & veg but for some stuff...it does. Get as close to unprocessed as is possible, hence porridge rather than any other cereal...most are denuded, over processed & then have to have (by law) the nutrients added back in & then they add in sugar & salt.
Avoid baked goods all those trans fats & added stuff are alien to your digestive system, bake your own if you must.
Oh & the exercise thing..but I take that as a given.
Timing of food intake can make a difference I believe & not in a 'No carbs after 5pm' way, but simply nothing to heavy/fatty too late, late being close to bed time in this instance.