[Closed] Help ! I really REALLY need to lose 15 kgs!

Drink less booze, worked for me I dropped 8kg in a month or so then when I add do exercise it goes faster..

for me the only way to lose weight is a varied exercise regime with as much as possible in the fat burning region (usin a heart rate monitor)

cut back on drinking and snacks. if your serious you should do a food/ exercise diary you really need to be burning more than your consuming.

[i]dont really want to diet as sch as ive tried before cutting back on everything (sugar,carbs etc) and in the 3 months i did i lost literally no weight at all??[/i]

Bad news chap, eat less, move more is pretty much the only real method. If it didn't work before, you either weren't moving enough, or cutting back on the food intake enough

It's really simple;

if calories in exceed calories used you'll gain wait.

if calories used exceed calories in you'll lose it.

whatever you've doen to cut down in the past hasn't resulted in you using more calories than you consume.

If you want to lose weight then you really have to get to the point where you feel slightly hungry most of the time.

and ride a bike - it's fun 🙂

R.
There are some very good articles on Bike Radar dot.
One was recently was talking about a uncomplicated 40 minute 60% - 70% ride every morning before feeding.
The way to lose weight as professional teams see things.

cheers for the quick replies so far!

in the 3 months i tried a diet and exercise plant this is what i did.....

2 hours in the gym 5 times a week doing cardio at a fat burning level(using a heart rate thingy!)and various weights...

food wise a day i was eating the following......
brekkie...
bowl of cereal semi skimmed milk,no sugar
glass of orange juice
cup of coffee

mid morning.......
low fat yoghurt

lunch......
salad with chicken

afternoon snack.....
cereal bar

tea.......
anything my wife cooked!

so as you can see i was not eating much and i was exercising lots and in that 3 months i lost about 4 pound!! thats it?

oh and i very rairly drink anymore either!

The answer seems to be different for everyone. I've been trying to lose about the same amount for about a year now. I've lost 2 lbs. I dont drink, dont eat junk, make all my meals from scratch, mostly lean meats and veg. I've tried months on end at 1500 cals intake a day and less. I've tried commuting the 20 miles a day to work and eating about 2500 cals a day. None did any good. I just seem to sit static at my current weight. IT varies with water intake and thats about it! (I'm an avid follower of the cals in - cals out = 0 equation but somehow I can't seem to solve it myself).

Eat less move more indeed. Booze is a big suplier of calories so cut out beer if you drink it.

swiming is good escercise - or cycling or a mix of both.

I( bet you both ate far more than you think you did - no way can you eat only 1500 calories a day and not loose weight - simply not metabolicly possible

coffeeking i know how you feel mate!! my wife can drop weight like its going out of fashion!! 🙁

TJ most days i ate what i listed above, even went to the docs at one stage as the fitness trainer on camp couldnt understand it.

checked for under active this and that and all came back normal!

Weight loss has to be all about diet, IME. Exercise is something that can help, but it's not enough on its own. In other words, you can be fit, exercise well and still have a weight problem. OTOH, you can be unfit and not do any serious exercise and lose weight effectively if the diet is right. Exercise is so entwined with eating more to fuel the activity that the weight-loss benefits can be lost.

In any case - the structure of the diet, training regime are all just window dressing. It's all about being ready to take the psychological step of changing the way you live your life and be prepared to go hungry. If you're not ready, what will it take to get you ready? We can talk all day about different diets that do this, that and the other but it's just a distraction. Anything commonsensical based around calorie deficit will work, but only if you're ready to take it on.

you're a medical marvel and totally ****ed then.

what's your bodyfat percentage? Mine's about 10% and even if I needed to lose 3 or 4 kgs I'd struggle because it would be muscle I'm trying to drop not fat.

Anythign you want to do with regards to maintainging body weight long term is goign to revolve around real lifestyle changes rather than crash diets or the like.

I'm affraid i'm with coffeeking again on this one, i was stuck at a certain weight, unable to get under it, or get leaner. I was cycling 30-40 miles 5 days a week, plus a long sunday ride. I was consuming about 1800 - 2000 calories a day with no booze. My weight didn't change at all from when i started to do this to when i stopped as i moved work to home. Then i had a very stressful episode in my life (family illness) although i was still eating i lost over a stone in a month. wierd! I'm not advocating stress as a weight loss programme, but it does demonstrate that the purly food in/minus energy out = weight eqaution is not the whole picture (in my experience).

R.
You seemed to have crabbed around the "40 minutes cycling at 65% before breakfast" article.
Have you even made the effort to look it up on Bike Radar?
If not - why not?
Now go read.
This is real information. Not a debate.

You seem to be pi££ing about the edges, as most "dieters" and joggers and such-like do. Join the Army or Marines and that'd change your perspective, but in the meantime, please do as I suggest.

And if you are making no head-way, look up http://en.wikipedia.org/wiki/Fartlek.
Correcting - all those reading should explore this link.
Most joggers I know, know nothing about this absolutely fundamental method. If you don't use this, expect to fail. Expect to fail.

Sometimes the truth is all it requiers.

if you eat less than you need to survive you WILL lose weight; don't want to sound like a **** but no fat people in belsen.

Eat Less Exercise more.

don't want to sound like a **** but no fat people in belsen.

oops, too late. poor taste.

DOUBLE POST.

I( bet you both ate far more than you think you did - no way can you eat only 1500 calories a day and not loose weight - simply not metabolicly possible

Nope, I measured it all out and added it all up. It was easy because I ate very simple meals with known quantities and values. I'm wholely behind the science of cals-in-cals-out, but I'm not sure my body wasnt adapting to lower cals by working slower etc? As an engineer I follow rules of conservation of energy, so it baffles me! 6 weeks, the same meals every day, carefully balanced.

I have actually lost 13kg since Jan 1st this year and have done it in 2 more intense periods and the concentrated on not getting back into back habbits between times.
There is no avoiding the fact that you need to feel hungry some of the time and you need to finish meals NOT feeling full. You will probably have eaten enough, but not as much as you need to.

Key steps in the food part
NO sugar cut out the museli bars, orange juice sugary cereal (check the labels, many are nearly 25% sugar) unless it is DURING exercise
Avoid drinking callories in milkyt drinks, beer, soda milk etc
Avoid anything white (bread, butter, lard, mayo, sugar: this is a great rule)
Try to limit starchy food like potatos, pasta and rice

Make every decision the right one, my problem in the past was always something along the lines of "I'm tired, or I deserve it" I didn't really, I deserved not to have it!

Good luck mate, I know how it is and don't underestimate it.

Eat uprocessed food - vegetables, avoid potatoes and wheat and fat and sugars and bisuits, exercise portion control, eat breakfast ( porridge made with water 1:2.5 parts with raisons/banana is the key), switch to goats milk far better for human digestion, forget alcohol, dont shop when hungry, dont even keep "crap" in the house - exercise and make sure you enjoy the exercise and change the exercise monthlyish

Good Luck dough boy! (joke)

Not joining this thread other than to say email me.

How old are you and what's your BPFA/BFT time?
Have you been to see your unit PTI?

get down to circuits in the gym - PTIs are paid to beast you after all! your line manager should be pretty on-side with you as long as you're putting in the effort, so IME sloping off 5 minutes early to change/5 minutes late back tends not to be an issue.

i guess you'll need to run for the NCO course, so start at it. it's a great way to lose weight even if you're no good at it. it'll come - just make sure you work with in your limits. you might feel daft warming up, running for 5 minutes then cooling off, but if that what it takes to begin with, that's what you need to do, then build up. far better than injury and having to pester the med centre for treatment!

do the bleep test more often than you have to (actually to max effort too, not just the green sector!) and use the scores as a measure of progress.

i guess if you're still 15kg over the maximum, you need to start slow so you don't give your system too hard a time.

and, since you asked on a bike forum, i'd best add that you should get out on the bike more! ride harder than you usually do even if you can't get out more, but also make the effort to get out more. see if there's a station MTB club? a half hour ride before your shift every now and then does wonders for your motivation! the other techies will just have to get used to the smug smirk you are mandated to wear all day after a pre-breakfast workout...

Coffeking - yes your metabolism can slow down when starved - which is a part of the reason very low calorie diets are not useful.

However 1500 calories a day is barely enough to keep an averaged sized man breathing let alone doing any exercise. Somewhere there must have been calories you were not counting. Milk in your tea is one common one. Underestimating the amount of food is another common one - ie you thing its 100g but infact its 120 grammes. Cooking oil is another - that sort of thing. The handful of peanuts you blagged of a pal, the energy bar when you bonked on a ride, the half pint of beer. Underestimating the amount of food you eat is really really common when people "diet"

Either that or you are a medical marvel of some unknown kind.

I know this will really annoy you but unfortunately something here simply does not add up. Apologies for the annoyance - sincerely meant

thanks for all the replies!!

im based at a civvy camp and the gym dont run circuits!! how bad is that.

The army section i work with actually have to do pft/cft etc , dont really want to do them as im making good progress getting my legs back into shape for running and this would put me back at square one!

oh and i do actually ride my bike and i can see ive made major improvements there !! i normaly ride with 2 other lads, one of them stopped coming out for 4 or 5 months and he has just come out and me and my mate are leaving him for dead!

Typical Crab

linky for the bike radar article pleeeze. Ta

ti29er!!! i take it your from the other side then!!

listen i genuinely do want to shed the weight mate, im fed up with the label of fat techy!!

Also i am getting fitter though,not thinner but definatley fitter , i just cant seem to shift the weight by ding exercise?

Im not able to run properly because when i joined up we had to do a lot of marching and fast walking in boots, never done it before and t messed my legs up to the point where i had compartment syndrome on both legs(ther was a program on the tele about marines who went through training and the doc overlooking them said that basically if they get compartment syndrome then their career is over).

Im finally getting over it now, just able to run/jg for 20mins at a time with no pain, hnce why i dont want to jump in and mess mylegs up again.

The army section i work with actually have to do pft/cft etc

yep your right backhander, im trying to break my boots in as we speak!!

I've gone from 120kgs to currently about 83kg and how did i do it?

Turning veggie
Training quite a bit
Avoid processed food or anything starchy/white
Lots of fatty acids/efa's
And plenty of vit/minerals to look after things

Oddly i still don't feel that slim despite my 34" trousers hanging off me. 😆

If you are 15kg over the maximum weight, how much are you over the 'average' weight...

Come on lets us know, how heavy and how tall?

Pi&& off.

"when i joined up we had to do a lot of marching and fast walking in boots, never done it before and t messed my leg"

Are you from another planet?

What bloody use are you this countries deferences? Go be a Fat Civvi. What a waste of text.

im 6 foot 1 and 111kgs!!

i used to do a lot of power lifting up until about 4 years ago .

all of my family are what you would call big boned!!

It's pretty bad that they're using the BMI scale. Even I'm overweight according to that (trust me I'm not). Don't let that rubbish dishearten you and I believe that when you get to the required fitness, you can request that a doctor examine you and possibly receive a bye (you'd have to check on this).

I can pass my fitness test each year but im wanting to get fitter so i give a better impression.

Ti29er whats your problem mate??

Fair one Rents but the BFT is an absolute [i]minimum[/i] level.
I would disagree with Ti29er for the moment, you need very steady state runs for as long as you can manage ensuring that you stay hydrated. Start 5 mile min and work up to 12 milers (all in trainers).
Really mate, you need to be training when everyone else is sleeping.
Fartleks, hillreps, intervals etc are a bit advanced for you ATM, I think.

this is me on the left!!.............

[IMG] [/IMG]

I'm off.

You belong in the Crabs.
The Crab fitness test is ..... for civilians ..... in blue or white (not your colour).
Don't delude yourself. The fact that you cite this is representative of your abilities and perhaps more importantly, your own aspirations.
Long may the relationship last.

most techies are fat. are you a rigger, fairy, sooty, bombhead, dog f##ker, what ? where are you based? are you a singlie or scaley. don't eat in the mess.
get down the gym, speak to a decent pti, and get them to work out a program for you, to fire up your metabolism. weights, x training, everything. if you can't run, do anything for cardio like step, or x training, to get you in the fat burning zone, mix it up with some endurance weight training, (12 to 20 reps per set x 3) not heavy lifting.

if you really want to drop the weight, go on detachment to al kharj for a few months, you'll drop loads of weight, i did. mind you, that did have something to do with running about 50 to 60 miles a week. but hey, the gym is good, and no booze.
good luck.

ti29er ,have you ever thought that i might realize that im not as fit as i should,and would actually like to do something about it be hence coming on here and asking for advice or are you so far up your army arse that you cant see it??

just a thought??

evilsoverign....

currently doing 3 sessions in the gym a week doing a mix of what you listed above, its helping maintain a certain level of fitness but im not getting "fitter" or thinner for that matter??

I'm off.

You belong in the Crabs.
The Crab fitness test is ..... for civilians ..... in blue or white (not your colour).
Don't delude yourself. The fact that you cite this is representative of your abilities and perhaps more importantly, your own aspirations.
Long may the relationship last.

Are you on drugs?

Renton, I started swimming about 6 months ago starting off puffing one length at a time, I now swim 1500 metres (breaststroke) twice a week, I've lost almost a stone and I've toned up by a considerable amount, this is of course comined with cycling as well.

Worth a punt if you have access to a pool.

i would say fudge it, get in the gym and work it like a bitch. 2 days on 1 off, 2 days on 2 off. if you can run a bit fine, run offroad as much as possible to save your joints, but run forest run. at the end of the day it's sh#t or bust. in my 3 years in germany, i went from 16.5 stone, down to 12.5 stone, doing running and weight training, and i was not as wise then, as i am now. plus all the bottles of wobbly, dorty, becks and applecorn.

Evil

I know what you are saying mate, ive just come back form a 3 year tour in cyprus..... full meze's kokkineli cheap beer!!

what trade are/were you then??

exactly, that is the battle of the bulge. what trade did you say you are?

http://www.foodfocus.co.uk/

The only trade the RAF needs of course!! ARMOURER

A i'm an armourer
B i'm an armourer
C i'm an armourer too.

how do armourer's count bombs.
1,1,1,lots...

Ahhh thats not fair ,i can count to ten and then i run out of fingers!!

that's why your not an nco, you haven't started to use your toes, or you can't do your shoe laces.

Now how would you know im not an NCO???

got your tapes inside 12 years? how many cornflakes packets. you must be a mech mech, or mech tech then. you'd be too young to be an old school
a mech w, then a fitters course for eng tech w?

Im not though your right!! hence wanting to apply for aircrew.

my trade is getting smaller and smaller, lots of stuff going back to manufacturer for servicing and other stuff getting centralized.

i did a w mech course and then an AT course , been in just short of 11.5 years.

so come on then what about you! you seem pretty clued up

i was a rigger. a mech a back in '91, fitters course in '98 . came out in about 2000/01. some ace times on a squadron, you know the score. glad to be a civvy, they shut most of the good overseas when i was in. tried for aldergrove, akrotiri, more of bruggen.

Don't know if anyone has mentioned yet (can't be bothered reading) but try Lighter Life (or one of the similar diets).

Best way to lose a good amount of weight relatively quickly.
Girl I flat share with has lost 5 stone on it. Couple of friends have also done it and lost large amounts of weight.

Basically they supply all your food for a few months. You eat that, and only that, do exercise and lose weight.

I hate running - that's why I've got a bike or two.

great way to lose weight

Mind you, with my sign on name - 🙄

I've just read the Fartlek piece on Wikipedia - isn't that just what we do on the bike, i.e. hevy climbing at high HR followed by downhill/level recovery?

im 6 foot 1 and 111kgs!!

i used to do a lot of power lifting up until about 4 years ago.[i]

You look a big lad; while I'm 6'2" I'm only 80kg and eat like I have worms (or according to my mate diabetes...). My 2 riding buddies are just under 6' and eat no where near what I do, yet they are knocking on 100kg - but they both use to gym it a lot, while I never have...

Although people say avoid sugar, a pal of mine thinks that people like me and other friends who take sugar in their tea/coffee manage to avoid it elsewhere - e.g snacks etc

One trick is to ensure that you always have fruit in, so if you are ever 'hungery', take on apple etc - take a bag to work too.

Either that or you are a medical marvel of some unknown kind.

I know this will really annoy you but unfortunately something here simply does not add up. Apologies for the annoyance - sincerely meant

🙂 I'm clearly not a marvel, but I'm also fairly convinced I'd covered all foods I took in - down to the number of sugars in my coffee etc. In all honesty, I set the 1500 cals a day from "main meals" so that I had some leeway with things like milk/sugar in coffees (I only drink a couple a day anyway) as I had been eating considerably more (maybe 2800-3000 and staying fairly static in weight (maybe adding a pound every 4-6 months on average) Once a week I'd gobble a small dairy milk and drink a single pint of guinness. Whether or not the total calories were exactly 1500 on average (they would have sat in the range of 15-1700 without a doubt) they were certainly a LOT less than I was consuming and so one would expect SOME change in weight even if absolute values were wrong (same food, just much less of it). I've no idea. Your comments are not annoying, I wholely agree with your thinking and I'm driving myself mad with it! However I'm now back on a food diary to check everything! its not like im obese, just heavier than I'd like to be!

Hope Renton is learning from my hijack, if not, sorry!

What worked for me.... Was not changing my diet in any particular way but cycling a lot more, over 150 miles a week (up to 250 some weeks) but that wasn't the key. What really seemed to make the difference was the way I cycled. Proper, agony driven death marches. Feeling pain. Look for the biggest hills I could, go up them, back down the other side, go back over them again. Feeling tired? Go back over them again. I wasn't happy until I was completely drenched with sweat and my legs and lungs were on fire.

I know this probably flaunts a wealth of 65% and fartlek advice (and probably doesn't sound like much fun) but it worked *very* quickly for me. I lost over a stone in less than two months despite not changing my diet, which consists largely of beer, chocolate and lots of big meals.

I dont really want to diet as sch as ive tried before cutting back on everything (sugar,carbs etc) and in the 3 months i did i lost literally no weight at all??

Okay, don't listen to all the idiots on here who say it's just a matter of calories in vs calories out. That's very over simplistic.

If you want to exercise DO NOT cut down on carbs. You need the carbs to function. If you dont' eat enough you will crash and not be able to exercise properly at all. Then your brain will force you to eat sugary things which often come with fat attached.

You need to eat enough cabrs to satisfy your energy needs whilst exercising, without any extra fat. Eat as little fat as possible - although you do need a tiny bit to process vitamins properly. And of course you need the usual fruit and veg etc.

As for exercise - don't ride too hard if you want to lose weight. Long slower rides are what lose you weight; they also help develop your fat burning muscle fibres so it starts to get easier. Fast twitch muscle doesn't burn fat, and if like me you are biased towards fast twitch you will find it harder to lose weight (sounds like this is the case).

Plus - don't get hung up on actual weight - you can lose fat and gain muscle density surprisingly easily if you are an endomorph, without really realising it.

cheers molgrips!!

the thing is , im applying for aircrew and there is a maximum weight/bmi limit!! so need to lose the weight too

Drugs?

[url= http://www.****/health/article-1211021/Wonder-drug-development-let-dieters-eat-want--gaining-single-pound.html ]Weight loss wonder drug[/url]

[url= http://en.wikipedia.org/wiki/AICA_ribonucleotide ]AICAR[/url]

You can buy the chemical online

Okay, don't listen to all the idiots on here who say it's just a matter of calories in vs calories out. That's very over simplistic.

But it IS that simple, it's just that we don't have any way of monitoring calories out properly. We've no idea if our body is acting like a raced 3 litre straight 6 today or a frugal 1.2 from one day to the next because it depends on health, exercise, individual metabolism etc. So while the physics of cals in - cals out = 0 is utterly correct, we struggle to observe actual cals out.

[i]if like me you are biased towards fast twitch you will find it harder to lose weight (sounds like this is the case).[/i]

yeah, it's your glands, or genetic.

more nookie !

Alright Renton,

Compartment syndrome is not nice, and it's not obvious to Medical Science what causes it - some people are just disposed to it and exercise of any sort makes it worse until you get it sorted, so good luck with that.

I'd ignore Ti29er, who has no grip on reality if he can't understand this basic medical issue.

He's an odd bloke who flounced off from BikeMagic when his constant boll##ks (he invented 29ers, he's the fastest rider EVER) was pointed out to him.

Good luck with the weight loss.

Thanks very much TerryWrist!!! at least someone knows what im on about 😆

you are right about ti29er he is a first class cock imo

Go and spend a month trekking around Nepal. I weighed 62 kg when I came back.....living in the cold, high altitude and steady trekking all day does wonders for the waist line!

No worries Renton.

Have you had surgery or treated it with massage etc?

Well worth trying to see a Consultant in Sports Medicine if your treatment isnt going as well as you hope.

Pretty frustrating injury but it's got a good recovery rate so once again good luck.

Have a chat with a RAF PT instructor and ask him/her to help you get into shape, stop drinking and eat healthily, lots of exercise..simple really. Stop looking for excuses why you cant and just do it. Start with circuit training and ride your bike loads, enter a competition or do a charity event and give yourself something to aim for.

TerryWrist,
I have had bilateral fasciotomys (you prob know what that is), but never really got any good physio after the op so when ever i tried to run i was getting so much pain i felt it was worse than pre op!!

however due to the fact i havent run properly now for about 3 years my legs just arent used to it, so im doing a return to running program at the moment and lots and lots of strecthing.

apparently i have very tight calf muscles and tight nerves down to my feet which need a lot of work.

currently doing 20 mins running at 9.5 kmh(which isnt fast i know) with a 1 min walk at 10 mins.

Im getting better but feel so wrong all the time when im running, as though im not doing it properly!!

still get lots of lower back ache and calf ache but its definatley getting better!!

cheers

steve

flippinhecker read the thread mate.

current camp doesnt run any sort of circuit sessions.

Im doing pt 3 times a wek with the army for an hour at a time.

I very rarely drink

I eat quite sensible.

I ride my bike 2-3 times a week for 3-4 hours at a time.

Im still not losing any weight??