Four weeks to lose a stone?
Discussion
Can it be done?
First off... Hello!
I don't think I've ever posted in here before, which probably tells you about my attitude to health and fitness. However, I'm going to be thirty in October next year (
etc.) and I want to get back into some sort of shape. However, more immediately I'm potentially going to be re-united with some family at Crimbo (long story) and frankly, I'd rather not look like the ugly duckling given that my siblings are active, sporty types (daft I know, but the last time I saw them, I was a lot thinner and I want to be the same when they see me again). So there's my motivator. It's helpful that I write it out so that I've got something to aim for and also so that I can look back to it and keep myself focussed when someone offers me a cake.
Right, so I've got a month to lose a stone (which I think is achievable, if hard work). I need your help!
Me:
I'm 29, 5'11" and weigh about 15 stone. Not massive by any stretch, but I'm losing my definition and I'm pretty much maxed out on sizes for the clothes I like to wear (38" waist). I'd like to be 14 stone or under by this time next month, with the ultimate goal to get back to 12-13 stone. Actually a waist size of 34" is more important than body weight.
My Motivators:
As above really, but I also want to look good and be able to fit into my clothes better. I'm sure my OH would also prefer it if I sharpened up. I also want to be more energetic and not sat here yawning like a hippo at 15:00 every afternoon.
Oh and money: I've been a member of a gym since January this year and I've been… four times.
Blockers:
I'm a busy chap. I work reasonably long hours and I'm not home until after 19:00. I find it hard to get up in the mornings and so morning exercise is likely to be a problem. Therefore, finding time to exercise is tricky. Also, my motivation at the end of the day is usually zero. Can I do lunchtimes? Never tied tbh, but work scheduling could be a problem. However, I'm willing to do something about it; I guess I just need to find what works best.
I like my food! I'm a crisp monster. I eat tons of them and I'm particularly fond of a second packet every now and again. Cakes too are a big weakness. Worst of all though, I don't eat fresh food. Again, it's hard to find time to cook and frankly, I'm not all that sure what to cook. Instead, I usually find myself buying those oven cook ready meals out of M&S for dinner and accompanying them with vegetables. Inevitably I'll have a cake or some sort of dessert afterwards and then something else before bed.
My breakfast is usually a coffee and a croissant with butter when I get to the office, if I don't have time at home (more often that not). If I do, then it's a bowl of four wheetabix and lots of sugar. At 11'oclock I'll usually have a banana.
Lunch is a bit of a problem as the time I have it can vary depending on workload and therefore what I eat will vary too. At best it's a bowl of soup (freshly made) with a bread roll and a bowl of fruit topped with natural yoghurt. At worst it's a steak pasty and a trifle. Sometimes I'll grab a packet of crisps from the vending machine at 16:00 too.
Throughout the day I drink gallons of tea and virtually no water.
Calories baffle me. Given that my lunch especially is all made by caterers, I have no idea of my calorie content. And ditto breakfast and dinner, because I never bother to look. I have no idea what I take in during a normal day other than that it's most likely too high. What I do know is that my salt intake is epic.
I'm asthmatic. Not terribly so, but it hampers my stamina.
I hate running.
It's party season.
What I like:
I love cycling (when I can be motivated). I have two fancy (and criminally underused bikes) but I'm also not terribly sure where to ride them (not long moved down to Londonshire) and it's dark now in the mornings and evenings. I also quite like rowing (i.e. I can row 2000 meters and feel happy about doing it the next day. The same cannot be said about running however. 10 mins on the treadmill is enough to induce manic breathlessness and potentially pains in my chest. I also find it hard to stay on the bloody thing and I look ridiculous when I run. If I can avoid running at all costs, I will.
So, some general pointers in terms of what to eat and how to exercise would be great folks. I'm willing to change what I eat, exercise sufficiently. You name it and I'll do it (except running) The problem is I don't know where to start.
I sound lazy don't I? I'm very keen to remedy that though. All I need is a bit of direction.
Thoughts much appreciated.
Cheers.
First off... Hello!
I don't think I've ever posted in here before, which probably tells you about my attitude to health and fitness. However, I'm going to be thirty in October next year (
etc.) and I want to get back into some sort of shape. However, more immediately I'm potentially going to be re-united with some family at Crimbo (long story) and frankly, I'd rather not look like the ugly duckling given that my siblings are active, sporty types (daft I know, but the last time I saw them, I was a lot thinner and I want to be the same when they see me again). So there's my motivator. It's helpful that I write it out so that I've got something to aim for and also so that I can look back to it and keep myself focussed when someone offers me a cake.Right, so I've got a month to lose a stone (which I think is achievable, if hard work). I need your help!
Me:
I'm 29, 5'11" and weigh about 15 stone. Not massive by any stretch, but I'm losing my definition and I'm pretty much maxed out on sizes for the clothes I like to wear (38" waist). I'd like to be 14 stone or under by this time next month, with the ultimate goal to get back to 12-13 stone. Actually a waist size of 34" is more important than body weight.
My Motivators:
As above really, but I also want to look good and be able to fit into my clothes better. I'm sure my OH would also prefer it if I sharpened up. I also want to be more energetic and not sat here yawning like a hippo at 15:00 every afternoon.
Oh and money: I've been a member of a gym since January this year and I've been… four times.
Blockers:
I'm a busy chap. I work reasonably long hours and I'm not home until after 19:00. I find it hard to get up in the mornings and so morning exercise is likely to be a problem. Therefore, finding time to exercise is tricky. Also, my motivation at the end of the day is usually zero. Can I do lunchtimes? Never tied tbh, but work scheduling could be a problem. However, I'm willing to do something about it; I guess I just need to find what works best.
I like my food! I'm a crisp monster. I eat tons of them and I'm particularly fond of a second packet every now and again. Cakes too are a big weakness. Worst of all though, I don't eat fresh food. Again, it's hard to find time to cook and frankly, I'm not all that sure what to cook. Instead, I usually find myself buying those oven cook ready meals out of M&S for dinner and accompanying them with vegetables. Inevitably I'll have a cake or some sort of dessert afterwards and then something else before bed.
My breakfast is usually a coffee and a croissant with butter when I get to the office, if I don't have time at home (more often that not). If I do, then it's a bowl of four wheetabix and lots of sugar. At 11'oclock I'll usually have a banana.
Lunch is a bit of a problem as the time I have it can vary depending on workload and therefore what I eat will vary too. At best it's a bowl of soup (freshly made) with a bread roll and a bowl of fruit topped with natural yoghurt. At worst it's a steak pasty and a trifle. Sometimes I'll grab a packet of crisps from the vending machine at 16:00 too.
Throughout the day I drink gallons of tea and virtually no water.
Calories baffle me. Given that my lunch especially is all made by caterers, I have no idea of my calorie content. And ditto breakfast and dinner, because I never bother to look. I have no idea what I take in during a normal day other than that it's most likely too high. What I do know is that my salt intake is epic.
I'm asthmatic. Not terribly so, but it hampers my stamina.
I hate running.
It's party season.
What I like:
I love cycling (when I can be motivated). I have two fancy (and criminally underused bikes) but I'm also not terribly sure where to ride them (not long moved down to Londonshire) and it's dark now in the mornings and evenings. I also quite like rowing (i.e. I can row 2000 meters and feel happy about doing it the next day. The same cannot be said about running however. 10 mins on the treadmill is enough to induce manic breathlessness and potentially pains in my chest. I also find it hard to stay on the bloody thing and I look ridiculous when I run. If I can avoid running at all costs, I will.
So, some general pointers in terms of what to eat and how to exercise would be great folks. I'm willing to change what I eat, exercise sufficiently. You name it and I'll do it (except running) The problem is I don't know where to start.
I sound lazy don't I? I'm very keen to remedy that though. All I need is a bit of direction.
Thoughts much appreciated.
Cheers.
I don't know if it will get rid of a stone in a month, but I've found the small changes help loads.
When I first started to lose weight, I cut all the crap out of my diet, no exercise, and lost 8lbs in the first week! I have two weetabix for breakfast, fried eggs of toast (now have poached eggs) and normally some chicken breast and salad for dinner now. Boring as hell after a while, but weight is coming off.
Running is a great way to shift weight I've found. I hated running to start with, now I kinda enjoy it. I thought I looked silly running at 21 stone. But no one takes any notice. I've started running outside now.
Have you looked into getting a personal trainer for the month? Expensive, but well worth it in my opinion. Motivates me to go to the gym and I work a lot harder when I'm with mine. Its not for everyone though.
If you cut the crap out, especially the crisps, I'm sure you'll lose weight...have a look at the calories before you eat them, you'll be amazed at how quickly you reach the 2000 odd recommended for men.
When I first started to lose weight, I cut all the crap out of my diet, no exercise, and lost 8lbs in the first week! I have two weetabix for breakfast, fried eggs of toast (now have poached eggs) and normally some chicken breast and salad for dinner now. Boring as hell after a while, but weight is coming off.
Running is a great way to shift weight I've found. I hated running to start with, now I kinda enjoy it. I thought I looked silly running at 21 stone. But no one takes any notice. I've started running outside now.
Have you looked into getting a personal trainer for the month? Expensive, but well worth it in my opinion. Motivates me to go to the gym and I work a lot harder when I'm with mine. Its not for everyone though.
If you cut the crap out, especially the crisps, I'm sure you'll lose weight...have a look at the calories before you eat them, you'll be amazed at how quickly you reach the 2000 odd recommended for men.
Im no expert or health freak but ive learnt a lot over the past month or so about diet etc and have put it into practice.
Firstly id say use myfitnesspal app or i think they have it on the web. Helped me a lot to understand about calories and you can monitor what your having.
Once you sort your diet weight will start to come off. Adding in some work outs will also help. If your diet isnt correct then your more or less waisting your time doing anything else.
For stuff to do - if you like to ride your bike then do it, no point running if you dont enjoy it because you wont stick to it.
Have a look through other threads on here you will find out lots of good info that will help you out. Good luck.
Firstly id say use myfitnesspal app or i think they have it on the web. Helped me a lot to understand about calories and you can monitor what your having.
Once you sort your diet weight will start to come off. Adding in some work outs will also help. If your diet isnt correct then your more or less waisting your time doing anything else.
For stuff to do - if you like to ride your bike then do it, no point running if you dont enjoy it because you wont stick to it.
Have a look through other threads on here you will find out lots of good info that will help you out. Good luck.
Cut out tea and replace with water. I only drink water and green tea now, but lean towards water. Diet-wise I think is pretty obvious for you. Cut out all the crap. No crisps/cakes/sweets but overall sugar.
Lean towards getting yourself some red meat, fish, chicken into the diet to replace other meals. Salads, fruit, veg - all good stuff to drop in. Most of the common advice with regards to dieting should see a difference. Losing a stone in a month will be difficult though.
If you don't mind me asking, what do you weigh now? Losing a stone at 30st is much easier than at 13st.
Lean towards getting yourself some red meat, fish, chicken into the diet to replace other meals. Salads, fruit, veg - all good stuff to drop in. Most of the common advice with regards to dieting should see a difference. Losing a stone in a month will be difficult though.
If you don't mind me asking, what do you weigh now? Losing a stone at 30st is much easier than at 13st.
Diet is the obvious starting point you really don't need crisps just find something else you like to munch on thats healthier.
Can you find a gym, swimming pool or sport you like doing close to work? I found if I went home before going to the gym I wouldn't go back out there would be hundreds of things to do instead times this by 10 in this weather its dark going to work and coming home now! so I joined a gym 2 minutes from work so I can pop in lunch or be there straight after work even if its 30 mins on a spinning bike its better than sat at my desk on Pistonheads eating junk!
Can you find a gym, swimming pool or sport you like doing close to work? I found if I went home before going to the gym I wouldn't go back out there would be hundreds of things to do instead times this by 10 in this weather its dark going to work and coming home now! so I joined a gym 2 minutes from work so I can pop in lunch or be there straight after work even if its 30 mins on a spinning bike its better than sat at my desk on Pistonheads eating junk!
Can you cycle to work, i've recently started doing this to lose weight. My commute is about 10 miles each way and takes me about 40 mins on bike and 20 - 30 mins in the car so it actually only adds about 20 - 30 mins on per day but i'm getting nearly 1.5 hours of excercise.
Yes it's dark and quite cold when you fist step outside but it is a great start to the day and destresses me at the end of a busy day.
Yes it's dark and quite cold when you fist step outside but it is a great start to the day and destresses me at the end of a busy day.
Great Pretender said:
MrAdaam said:
If you don't mind me asking, what do you weigh now? Losing a stone at 30st is much easier than at 13st.
I'm about 15 stone now. So a stone might be challenging.Cheers for all the advice so far folks.
If I were you, I would cut all the sugary crap out of your diet. Perhaps look at some foods/pills that may aid with metabolism. Green tea is meant to be very good at this.
If you are desperate for losing a stone, perhaps investigate getting your diet to make your body go into Keto? Drastic, mind.
BoRED S2upid said:
...better than sat at my desk on Pistonheads eating junk!
If that was a sport, I'd be a fekkin athlete! But in seriousness, yes there is a gym near the office. In fact it's five minutes walk away (owned by the company etc). My problem is I really, really struggle to summon the will to go there when I switch off my PC at night.
Audicab said:
Can you cycle to work, i've recently started doing this to lose weight. My commute is about 10 miles each way and takes me about 40 mins on bike and 20 - 30 mins in the car so it actually only adds about 20 - 30 mins on per day but i'm getting nearly 1.5 hours of excercise.
Yes it's dark and quite cold when you fist step outside but it is a great start to the day and destresses me at the end of a busy day.
I live 25miles from the office so that's not an option sadly.Yes it's dark and quite cold when you fist step outside but it is a great start to the day and destresses me at the end of a busy day.
IhateChristmas said:
My doc has asked me to try out the FODMAP diet after saying that I have IBS. Only been on it 2 weeks and the weight is falling off.
Basically I have cut out beer, chocolate bars, biscuits, wine, bread, milk and anything connected but gin and vodka are allowed
Interesting. I suffer the same affliction.Basically I have cut out beer, chocolate bars, biscuits, wine, bread, milk and anything connected but gin and vodka are allowed
It's far easier to not consume the calories than work them off at the gym.
Cut down your intake - you know what's crap and you know what's good. Eat less.
If you want to speed up the process exercise, especially weight training will help - but it's 75% in the kitchen mate.
Have a look out for Lees's topics, on PH he's ordinary_chap.
ETA: Click.
Cut down your intake - you know what's crap and you know what's good. Eat less.
If you want to speed up the process exercise, especially weight training will help - but it's 75% in the kitchen mate.
Have a look out for Lees's topics, on PH he's ordinary_chap.
ETA: Click.
Great Pretender said:
IhateChristmas said:
My doc has asked me to try out the FODMAP diet after saying that I have IBS. Only been on it 2 weeks and the weight is falling off.
Basically I have cut out beer, chocolate bars, biscuits, wine, bread, milk and anything connected but gin and vodka are allowed
Interesting. I suffer the same affliction.Basically I have cut out beer, chocolate bars, biscuits, wine, bread, milk and anything connected but gin and vodka are allowed
The test will be going out as I have been stuck at home this past fortnight. Got a friends birthday bash at a restaurant tomorrow. Won't be so easy then, I'm sure.
Wotcha fella!
What you're trying to achieve absolutely can be done . . . what you've got to do though, is achieve it sustainably. 2 - 3 pounds a week is a good sustainable weight loss, so you're at the upper end, but what I would say is that just going for 1 month isn't the best of ideas. What you'll probably end up doing is losing some weight, get to 1 month and then . . . reeelaaaxx!!!
What you're asking really would take an enormous reply to answer everything but if I were you:-
1. First up, ditch ALL that processed, snacky & sugary crap you're eating - biscuits, chocolate, crisps, ready meals, refined sugars (in tea & coffee, on your breakfast) - it's junk, it's not your mate and you'll achieve next to nothing if you don't at least significantly reduce their intake. Eat more veg. Eat lots of small meals rather than a couple of big ones. Try and have a lean protein (chicken or tuna for example), fibrous carb (veg) & starchy carb (rice/potatoes) at every meal. More fibrous than starchy though.
2. Exercise. It's tough, but don't (as you're currently already doing) make excuses. First of all you've have to change your mindset. Exercise is ESSENTIAL for your goal, therefore it HAS to be a priority. Develop a habit. This will take a week if you're good, two if you're average or never if you're lazy. Pick a time every day (7.30pm for example) and say "I train for 45 mins as hard as I can". Don't let ANYTHING (within reason) get in the way of you doing it. Beat yourself up if something does. Feeling "a bit tired" doesn't even come close to being an excuse.
3. What exercise should you do? Anything preferably that you can enjoy and which raises your heart rate. If you can talk whilst doing it your not working hard enough. If you feel like you're going to faint, back off and re-apply your effort. Repeat 'til you finish. It's about intensity, frequency & duration. You will hate it to begin with, but learn to love it. Exercise is your mate.
4. Appreciate now that it'll take hard work, discipline and willpower. Anyone who tells you otherwise is bulls
tting.
There's a ton more to say, but that'll get you headed in the right direction fella . . . best of luck!!!
Let us know how you get on
What you're trying to achieve absolutely can be done . . . what you've got to do though, is achieve it sustainably. 2 - 3 pounds a week is a good sustainable weight loss, so you're at the upper end, but what I would say is that just going for 1 month isn't the best of ideas. What you'll probably end up doing is losing some weight, get to 1 month and then . . . reeelaaaxx!!!
What you're asking really would take an enormous reply to answer everything but if I were you:-
1. First up, ditch ALL that processed, snacky & sugary crap you're eating - biscuits, chocolate, crisps, ready meals, refined sugars (in tea & coffee, on your breakfast) - it's junk, it's not your mate and you'll achieve next to nothing if you don't at least significantly reduce their intake. Eat more veg. Eat lots of small meals rather than a couple of big ones. Try and have a lean protein (chicken or tuna for example), fibrous carb (veg) & starchy carb (rice/potatoes) at every meal. More fibrous than starchy though.
2. Exercise. It's tough, but don't (as you're currently already doing) make excuses. First of all you've have to change your mindset. Exercise is ESSENTIAL for your goal, therefore it HAS to be a priority. Develop a habit. This will take a week if you're good, two if you're average or never if you're lazy. Pick a time every day (7.30pm for example) and say "I train for 45 mins as hard as I can". Don't let ANYTHING (within reason) get in the way of you doing it. Beat yourself up if something does. Feeling "a bit tired" doesn't even come close to being an excuse.
3. What exercise should you do? Anything preferably that you can enjoy and which raises your heart rate. If you can talk whilst doing it your not working hard enough. If you feel like you're going to faint, back off and re-apply your effort. Repeat 'til you finish. It's about intensity, frequency & duration. You will hate it to begin with, but learn to love it. Exercise is your mate.
4. Appreciate now that it'll take hard work, discipline and willpower. Anyone who tells you otherwise is bulls
tting.There's a ton more to say, but that'll get you headed in the right direction fella . . . best of luck!!!
Let us know how you get on
Great Pretender said:
Can it be done?
First off... Hello!
I sound lazy don't I? I'm very keen to remedy that though. All I need is a bit of direction.
Thoughts much appreciated.
Cheers.
Reading this... you ARE me. Even down to the 2 bicycles and the croissant with butter. First off... Hello!
I sound lazy don't I? I'm very keen to remedy that though. All I need is a bit of direction.
Thoughts much appreciated.
Cheers.
A ridiculous suggestion - but something someone once told me. Join a more expensive gym... it makes you make use of it more often! My only suggestion really asides from what has already been said!
Gassing Station | Health Matters | Top of Page | What's New | My Stuff