Discussion
Hey everyone.
Over the last couple of years I have gradually been putting on more and more weight. This is down to eating the same amount I always have for meals but doing no exercise. I used to be a mechanic so although I was quite big I was pretty strong with it. Well I now have an office job so I get no exercise and any muscle I had appears to have turned to fat.
I work 6 days a week from 8am-7pm so the last thing I want to do is go to the gym after work. Is there anything I can do at home to start losing weight. I know I will need to try and cut down the amount I eat but is there any in house exercise I can do to try and slim down?
Cheers for any help.
Sammo
Over the last couple of years I have gradually been putting on more and more weight. This is down to eating the same amount I always have for meals but doing no exercise. I used to be a mechanic so although I was quite big I was pretty strong with it. Well I now have an office job so I get no exercise and any muscle I had appears to have turned to fat.
I work 6 days a week from 8am-7pm so the last thing I want to do is go to the gym after work. Is there anything I can do at home to start losing weight. I know I will need to try and cut down the amount I eat but is there any in house exercise I can do to try and slim down?
Cheers for any help.
Sammo
Given the long hours you do I would say the best way to fit exercise into this lifestyle is via your daily commute. This could involve the usual stuff such as parking 5 miles away from your office and walking the rest of the way into work, cycling into work and back, running part of the way into work and back etc. 'Real exercise' is far more effective than going to a gym to do running for example as it's far too easy to cheat yourself into thinking you've done more than what you actually have in a gym. Not only that, for the bulk of the population, gym memberships are a waste of time and money.
First things first: barring illness, flesh-eating bugs etc, weight loss is a function of your body requiring more energy than you are providing via your food intake. The deficit is then taken from your body's stored energy.
1) Eat less
2) Boost your metabolism by eating smaller, more frequent meals. I eat six times a day (well, including protein shakes), but most of my meals are half-sized. That way, I actually eat before I get hungry and so avoid the hunting round the kitchen bit.
3) Walking part way to work is a really good idea, but also what about waking up a few minutes earlier and doing some stretching or gentle exercise like a few pushups? It's amazing the difference you can make just by altering your daily routine slightly.
Don't try and do everything all at once, we're creatures of habit and it takes time to change. Once you're feeling a little fitter/thinner maybe you can start thinking about the types of food you eat and try to steer yourself towards more whole and unrefined foods.
You don't have to do it all at once, but don't put it off until next week or even tomorrow. Tell yourself not that you're going to change, but you are changing. Then it's just a matter of doing it!...
Good luck,
Animal
1) Eat less
2) Boost your metabolism by eating smaller, more frequent meals. I eat six times a day (well, including protein shakes), but most of my meals are half-sized. That way, I actually eat before I get hungry and so avoid the hunting round the kitchen bit.
3) Walking part way to work is a really good idea, but also what about waking up a few minutes earlier and doing some stretching or gentle exercise like a few pushups? It's amazing the difference you can make just by altering your daily routine slightly.
Don't try and do everything all at once, we're creatures of habit and it takes time to change. Once you're feeling a little fitter/thinner maybe you can start thinking about the types of food you eat and try to steer yourself towards more whole and unrefined foods.
You don't have to do it all at once, but don't put it off until next week or even tomorrow. Tell yourself not that you're going to change, but you are changing. Then it's just a matter of doing it!...
Good luck,
Animal
I did try the cycling to work thing a little while ago but my main problem was turning up at work very sweaty and not smelling very pleasant. I work about 4 miles from my house so walking is possible but I actually require my car to be at work all day as I do need it to drive to different sites throughout the day.
Sammo123 said:
I did try the cycling to work thing a little while ago but my main problem was turning up at work very sweaty and not smelling very pleasant. I work about 4 miles from my house so walking is possible but I actually require my car to be at work all day as I do need it to drive to different sites throughout the day.
your making excuses already! You could walk/cycle 1 or 2 days a week?What about lunchtime? Instead of sitting at your desk, go for a 30 min walk. I never use the lift, drink water instead of tea/coffee, have a stack of fruit in my draw for when i am bored/pekish (the vending machine is too close....)
cheeky_chops said:
Sammo123 said:
I did try the cycling to work thing a little while ago but my main problem was turning up at work very sweaty and not smelling very pleasant. I work about 4 miles from my house so walking is possible but I actually require my car to be at work all day as I do need it to drive to different sites throughout the day.
your making excuses already! You could walk/cycle 1 or 2 days a week?What about lunchtime? Instead of sitting at your desk, go for a 30 min walk. I never use the lift, drink water instead of tea/coffee, have a stack of fruit in my draw for when i am bored/pekish (the vending machine is too close....)
If you need the car for work then how about on the way home the next time don't drive all the way home. Instead, stop short a mile or two and walk/run the rest of the way home. Then, the next morning walk the first mile/two miles and then take the car the rest of the way into work. Problem solved?
Try Livestrong.com to monitor your exact calorific intake. This will give you a good idea of where all your "easy" calories are that you can cut down / out.
As for exercise there are some good suggestions above. Do bear in mind that you need to stick at it to see the effects.
It's about changing your habits and the way you live your life rather than any fad diets where you lose 3 stone in a day and then put it all back on again.
As for exercise there are some good suggestions above. Do bear in mind that you need to stick at it to see the effects.
It's about changing your habits and the way you live your life rather than any fad diets where you lose 3 stone in a day and then put it all back on again.
Sammo123 said:
Hey everyone.
Over the last couple of years I have gradually been putting on more and more weight. This is down to eating the same amount I always have for meals but doing no exercise. I used to be a mechanic so although I was quite big I was pretty strong with it. Well I now have an office job so I get no exercise and any muscle I had appears to have turned to fat.
I work 6 days a week from 8am-7pm so the last thing I want to do is go to the gym after work. Is there anything I can do at home to start losing weight. I know I will need to try and cut down the amount I eat but is there any in house exercise I can do to try and slim down?
Cheers for any help.
Sammo
In the last three months I've lost twnety two pounds. I haven't been to the gym once, and I still get to have two pints a night, or two glasses of wine.Over the last couple of years I have gradually been putting on more and more weight. This is down to eating the same amount I always have for meals but doing no exercise. I used to be a mechanic so although I was quite big I was pretty strong with it. Well I now have an office job so I get no exercise and any muscle I had appears to have turned to fat.
I work 6 days a week from 8am-7pm so the last thing I want to do is go to the gym after work. Is there anything I can do at home to start losing weight. I know I will need to try and cut down the amount I eat but is there any in house exercise I can do to try and slim down?
Cheers for any help.
Sammo
Breakfast
Espresso Coffee
Lunch
Smoked salmon/chicken/tuna/beef on brown bread
Diet Coke
Dinner
Meat dish, salad or veg/rice (as much as I want)
Limit of 5 units of alcohol per day
Limit of one packet of baked snacks per day (snackajacks, twiglets)
One massive takeout curry per week.
Easy.
Soovy said:
In the last three months I've lost twnety two pounds.
A nice healthy weight loss rate. 
2-3 lbs a week is recommended for longterm health, I understand.The only issue you may encounter is that while your current eating volume is suitable for your current activity level, you may find the weight loss tapers off. At that point you can either decide to cut back more or move more or be happy with your current weight. There are a couple of things you could do to reduce weight further without cutting out.
What I ate today (so far) how many calories is this?
Breakfast
Average sized bowl of rice krispies, semi-skimmed milk and a teaspoon of sugar.
Cup of tea, semi-skimmed milk 1 sugar
get to work
Cup of tea 1 sugar
Lunch
Packet of microwave rice with a tin of mackerel in tom sauce mixed in
Mullerice yogurt
Banana
Cup of tea 1 sugar
Apple
Dinner
Fish and chips (this is maybe once a week - tonight was fish and chip night!)
3 slices white bread
Curry sauce
Pint of dilute orange
I'm slowly getting a podgy middle, I run a few times a week but since having a baby this is often missed.
Breakfast
Average sized bowl of rice krispies, semi-skimmed milk and a teaspoon of sugar.
Cup of tea, semi-skimmed milk 1 sugar
get to work
Cup of tea 1 sugar
Lunch
Packet of microwave rice with a tin of mackerel in tom sauce mixed in
Mullerice yogurt
Banana
Cup of tea 1 sugar
Apple
Dinner
Fish and chips (this is maybe once a week - tonight was fish and chip night!)
3 slices white bread
Curry sauce
Pint of dilute orange
I'm slowly getting a podgy middle, I run a few times a week but since having a baby this is often missed.
ShadownINja said:
Soovy said:
In the last three months I've lost twnety two pounds.
A nice healthy weight loss rate. 2-3 lbs a week is recommended for longterm health, I understand.The only issue you may encounter is that while your current eating volume is suitable for your current activity level, you may find the weight loss tapers off. At that point you can either decide to cut back more or move more or be happy with your current weight. There are a couple of things you could do to reduce weight further without cutting out.
Seriously. I've gone from 15 stone 8lb to 13st 13lb in three months or so.
I get very hungry by lunchtime, but the brown bread sandwich seems to sort me out for the afternoon.
The thing about this plan (which I just invented I guess) is that I know when I get home I will have a nice couple of drinks and a bag of snacks, and a substantial dinner.
I have realised how many empty calories I used to have though - Fat Coke, Tango and Pellegrino orange makes you fat when you have three a day. JUst drink Coke Zeros or water instead.
anyone thought about turning it around with their eating habits?
I heard that having a main meal for breakfast gets you through the day better and then you have the smaller meals later as what is the point of having a huge meal just before bed when you dont need the energy.
Anyone do this?
I heard that having a main meal for breakfast gets you through the day better and then you have the smaller meals later as what is the point of having a huge meal just before bed when you dont need the energy.
Anyone do this?
GTIR said:
ShadownINja said:
Soovy said:
In the last three months I've lost twnety two pounds.
A nice healthy weight loss rate. 2-3 lbs a week is recommended for longterm health, I understand.The only issue you may encounter is that while your current eating volume is suitable for your current activity level, you may find the weight loss tapers off. At that point you can either decide to cut back more or move more or be happy with your current weight. There are a couple of things you could do to reduce weight further without cutting out.
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