Advice please losing weight
Discussion
Hello all,
I am 95.5kg. (210 lbs)
I am 183cm. (6 foot nothing.)
50 years old.
My big hope is to be back to my previous weight of 87kg. (192 lbs)
I know this is almost an impossible, so I have reset my target for 90kg. (198.5 lbs)
I just have a desk job, work from home, so no excersise here AT ALL !
OK, to some people dropping from 95.5kg to 90.0kg is not to difficult.
However, I struggle, because I am older now.
I have cut out a lot of sugar, my sugar intake is almost zero.
I don't do any excersise, except for about brisk walking in the evening around our local park, for about 1 hour.
Not much, I know.
I have just 2 small meals a day, well, small for me, being I guess, 70% of what they used to be.
I have a salad evening meal every night, with little mayo, now I hear Mayo, isn't helping me, so when the mayo is gone, I won't buy any more.
What should I look to be cutting out in respect of types of food intake.
I eat small beef peices, maybe 2-3 times a week, maybe just a handfull in total all week.
I have set a goal, to lose 100 grams a day, ie drop from 95.5kg to 95.4kg each day, is this unrealistic at my age.
Any suggestions what not to eat?
Vette
I am 95.5kg. (210 lbs)
I am 183cm. (6 foot nothing.)
50 years old.
My big hope is to be back to my previous weight of 87kg. (192 lbs)
I know this is almost an impossible, so I have reset my target for 90kg. (198.5 lbs)
I just have a desk job, work from home, so no excersise here AT ALL !
OK, to some people dropping from 95.5kg to 90.0kg is not to difficult.
However, I struggle, because I am older now.
I have cut out a lot of sugar, my sugar intake is almost zero.
I don't do any excersise, except for about brisk walking in the evening around our local park, for about 1 hour.
Not much, I know.
I have just 2 small meals a day, well, small for me, being I guess, 70% of what they used to be.
I have a salad evening meal every night, with little mayo, now I hear Mayo, isn't helping me, so when the mayo is gone, I won't buy any more.
What should I look to be cutting out in respect of types of food intake.
I eat small beef peices, maybe 2-3 times a week, maybe just a handfull in total all week.
I have set a goal, to lose 100 grams a day, ie drop from 95.5kg to 95.4kg each day, is this unrealistic at my age.
Any suggestions what not to eat?
Vette
Edited by uk_vette on Thursday 3rd November 03:30
I and the OH have tried the Dukan diet and seen results. I'm 6' and was getting too close to 16st for my liking. It's hard work at first but you soon settle into a routine. Your diet basically becomes protein so I was eating lean meats and fat free yoghurts and that was basically it - oat bran would provide the roughage your body needs (not sure if roughage is the right word or even a word? Anyway). Have a read up on it - it's the only diet I've stuck too for any length of time.
Oatbran (it looks like sawdust and tastes like it on it's own) sells usually amongst the health foods in Supermarkets. It's actually very nice mixed in with either flavoured or natural yoghurt. A typical day would be:
Breakfast: Yoghurt with Oatbran (can't remember the measure of oatbran recommended).
Lunch: Pack of ham, yoghurt.
Dinner: Couple of plain chicken breasts or salmon with prawns.
You can snack on yoghurt and cooked meats (or uncooked) all you like. In time you introduce vegetables on so many days a week.
Breakfast: Yoghurt with Oatbran (can't remember the measure of oatbran recommended).
Lunch: Pack of ham, yoghurt.
Dinner: Couple of plain chicken breasts or salmon with prawns.
You can snack on yoghurt and cooked meats (or uncooked) all you like. In time you introduce vegetables on so many days a week.
Uk_Vette.
I'd consider going to see the doc for a health check, sometimes there are things that aren't obvious to us non medical people about health. For instance a lot of men your age suffer from decreasing testosterone levels and require TRT, low testosterone levels for instance encourage fat storage.
Other than that, can you do more exercise?
Diet as others have said is very important.
Weighing yourself each day will not make any sense other than to depress yourself. Your body goes through many phases each day and weight will typically bounce around, if you must weigh yourself do it once a week at the same time but preferably looking in the mirror and/or using measurements may be more appropriate.
I'd consider going to see the doc for a health check, sometimes there are things that aren't obvious to us non medical people about health. For instance a lot of men your age suffer from decreasing testosterone levels and require TRT, low testosterone levels for instance encourage fat storage.
Other than that, can you do more exercise?
Diet as others have said is very important.
Weighing yourself each day will not make any sense other than to depress yourself. Your body goes through many phases each day and weight will typically bounce around, if you must weigh yourself do it once a week at the same time but preferably looking in the mirror and/or using measurements may be more appropriate.
Your age has little/nothing to do with it. I'm 49 and with a sensible diet I can keep my BF down.
When I say diet, I'm not talking wimmin's magazine 'diet', I'm talking about what I consume.
If you want to get all anal about it you need to measure your bodyfat, work out your BMR and TDE and reduce your kcals accordingly.
Otherwise, consume less and do more. You WILL lose fat/weight.
When I say diet, I'm not talking wimmin's magazine 'diet', I'm talking about what I consume.
If you want to get all anal about it you need to measure your bodyfat, work out your BMR and TDE and reduce your kcals accordingly.
Otherwise, consume less and do more. You WILL lose fat/weight.
Thanks all,
I was recently at the doc's for a healthy check
He was pleasently surprised how well I am holding together.
Good BP, excellent Cholestrol, good salt levels.
The problem, I know, is because I am sitting down most of the day, I am really not doing enough hard work, and getting the pump working hard.
Testosterone levels I guess are pretty good, the OH had just turned 30 less than a month ago, so this keeps the interest high.
Servicing her ever 24 or 48 hours is about as much exercise that I do at the moment.
I don't wan't to start running, but I guess it will have to come down to that, or the gym.
vette
I was recently at the doc's for a healthy check
He was pleasently surprised how well I am holding together.
Good BP, excellent Cholestrol, good salt levels.
The problem, I know, is because I am sitting down most of the day, I am really not doing enough hard work, and getting the pump working hard.
Testosterone levels I guess are pretty good, the OH had just turned 30 less than a month ago, so this keeps the interest high.
Servicing her ever 24 or 48 hours is about as much exercise that I do at the moment.
I don't wan't to start running, but I guess it will have to come down to that, or the gym.
vette
My weeky diet to lose weight .
breakfast :2 wheat a bix with all bran .
dinner : 2 slices of bernard matthews turket and stuffing. 20 cals per slice . With slalad. no dressings .
evening meal : turket breast fillet. branded bake beans . jacket or boil potatos.
roughly 600 cals a day .
Once a week . 1 dry fried egg beans and tomatoes for breakfast .
For a treat once a week boiled rice and bbq sause from my local chinese at dinner . the bbq is water based if you have curry sause its oil base so stick away from that .
apples every days .
keep to skimmed milk on saugar or butter marg or bread . low salt as well .
Was on that for 31 mounths lose in total 13 stone . First 11 stone went in 7 mounths and 2 years to get rid of 2 stone .with excersise. mainly squash and badminton . with a 20 mile mountain bike ride on a sunday not road .
Loved squash but i delocated knee which has put a stop to that now .
breakfast :2 wheat a bix with all bran .
dinner : 2 slices of bernard matthews turket and stuffing. 20 cals per slice . With slalad. no dressings .
evening meal : turket breast fillet. branded bake beans . jacket or boil potatos.
roughly 600 cals a day .
Once a week . 1 dry fried egg beans and tomatoes for breakfast .
For a treat once a week boiled rice and bbq sause from my local chinese at dinner . the bbq is water based if you have curry sause its oil base so stick away from that .
apples every days .
keep to skimmed milk on saugar or butter marg or bread . low salt as well .
Was on that for 31 mounths lose in total 13 stone . First 11 stone went in 7 mounths and 2 years to get rid of 2 stone .with excersise. mainly squash and badminton . with a 20 mile mountain bike ride on a sunday not road .
Loved squash but i delocated knee which has put a stop to that now .
hollydog said:
My weeky diet to lose weight .
breakfast :2 wheat a bix with all bran .
dinner : 2 slices of bernard matthews turket and stuffing. 20 cals per slice . With slalad. no dressings .
evening meal : turket breast fillet. branded bake beans . jacket or boil potatos.
roughly 600 cals a day .
Once a week . 1 dry fried egg beans and tomatoes for breakfast .
For a treat once a week boiled rice and bbq sause from my local chinese at dinner . the bbq is water based if you have curry sause its oil base so stick away from that .
apples every days .
keep to skimmed milk on saugar or butter marg or bread . low salt as well .
Was on that for 31 mounths lose in total 13 stone . First 11 stone went in 7 mounths and 2 years to get rid of 2 stone .with excersise. mainly squash and badminton . with a 20 mile mountain bike ride on a sunday not road .
Loved squash but i delocated knee which has put a stop to that now .
Epic breakfast :2 wheat a bix with all bran .
dinner : 2 slices of bernard matthews turket and stuffing. 20 cals per slice . With slalad. no dressings .
evening meal : turket breast fillet. branded bake beans . jacket or boil potatos.
roughly 600 cals a day .
Once a week . 1 dry fried egg beans and tomatoes for breakfast .
For a treat once a week boiled rice and bbq sause from my local chinese at dinner . the bbq is water based if you have curry sause its oil base so stick away from that .
apples every days .
keep to skimmed milk on saugar or butter marg or bread . low salt as well .
Was on that for 31 mounths lose in total 13 stone . First 11 stone went in 7 mounths and 2 years to get rid of 2 stone .with excersise. mainly squash and badminton . with a 20 mile mountain bike ride on a sunday not road .
Loved squash but i delocated knee which has put a stop to that now .
As others have said, it's a simple case of calories in and calories out. Eat a healthy balanced diet and get regular exercise.
If you want to take things a stage further, then you could try keeping a food diary - many GPs will suggest this. Most of the calorie working out will be early on, and then it gets easier because you've looked things up already. Alternatively, if you have an iPhone, the free app 'MyFitnessPal' is absolutely fantastic - you just tap on what you've eaten and what exercise you've done, and it calculates everything for you, draws a graph etc. The other nice thing it does, which picks up on Ordinary Chap's advice not to get too obsessed with weight day by day, is that it gives you your weekly and monthly goals as well as daily, so this will allow you to indulge and have beer, wine or unhealthy snacks on some days if you want to, which is good for keeping your spirits up.
As for your hour a day of brisk walking - there's nothing wrong with that. Walking's a great form of exercise and an hour is a decent time to be out for.
best of luck!
If you want to take things a stage further, then you could try keeping a food diary - many GPs will suggest this. Most of the calorie working out will be early on, and then it gets easier because you've looked things up already. Alternatively, if you have an iPhone, the free app 'MyFitnessPal' is absolutely fantastic - you just tap on what you've eaten and what exercise you've done, and it calculates everything for you, draws a graph etc. The other nice thing it does, which picks up on Ordinary Chap's advice not to get too obsessed with weight day by day, is that it gives you your weekly and monthly goals as well as daily, so this will allow you to indulge and have beer, wine or unhealthy snacks on some days if you want to, which is good for keeping your spirits up.
As for your hour a day of brisk walking - there's nothing wrong with that. Walking's a great form of exercise and an hour is a decent time to be out for.
best of luck!
Thanks OKGO,
10kg down in 9 months isn't bad at all.
I am hoping for 1kg in 10 days.
ie target 100gramms a day.
It was 2 years ago I was also down to 85kg, from a thumping 107kg when I was Stateside for a year.
To much beer and fatty burgers and chips in USA, never realised or seen it building up on me.
To be honest at 85kg, I didn't look good, and many said I looked old and ill.
So instead of 85kg, I am looking for 90kg.
We have a great park right next to our apartment, so I am going to find my way around it for a "brisk walking" track.
If I can do an hour every day, or maybe an hour in morning, and an hour in evening, then I hope that will shift it.
vette
10kg down in 9 months isn't bad at all.
I am hoping for 1kg in 10 days.
ie target 100gramms a day.
It was 2 years ago I was also down to 85kg, from a thumping 107kg when I was Stateside for a year.
To much beer and fatty burgers and chips in USA, never realised or seen it building up on me.
To be honest at 85kg, I didn't look good, and many said I looked old and ill.
So instead of 85kg, I am looking for 90kg.
We have a great park right next to our apartment, so I am going to find my way around it for a "brisk walking" track.
If I can do an hour every day, or maybe an hour in morning, and an hour in evening, then I hope that will shift it.
vette
85kg for you would be a BMI of 25, which is borderline overweight. Sure, BMI is just a guide, but the main variable that makes it just a rough guide is muscle mass. You would need quite a large amount of muscle to look thin and wasted at a BMI of 25! I would say that 80kg would be a realistic weight loss target for an average man 1.83 metres tall - that would equate to a BMI of 23 with average muscle.
Still, a better guide than all the numbers is just to look in the mirror, so go for a weight that you're happy with
Still, a better guide than all the numbers is just to look in the mirror, so go for a weight that you're happy with
RobM77 said:
As others have said, it's a simple case of calories in and calories out. Eat a healthy balanced diet and get regular exercise.
If you want to take things a stage further, then you could try keeping a food diary - many GPs will suggest this. Most of the calorie working out will be early on, and then it gets easier because you've looked things up already. Alternatively, if you have an iPhone, the free app 'MyFitnessPal' is absolutely fantastic - you just tap on what you've eaten and what exercise you've done, and it calculates everything for you, draws a graph etc. The other nice thing it does, which picks up on Ordinary Chap's advice not to get too obsessed with weight day by day, is that it gives you your weekly and monthly goals as well as daily, so this will allow you to indulge and have beer, wine or unhealthy snacks on some days if you want to, which is good for keeping your spirits up.
As for your hour a day of brisk walking - there's nothing wrong with that. Walking's a great form of exercise and an hour is a decent time to be out for.
best of luck!
Yes it is if you eat more cals than you work off you do put weight on .But that isn't always the case . If you want to take things a stage further, then you could try keeping a food diary - many GPs will suggest this. Most of the calorie working out will be early on, and then it gets easier because you've looked things up already. Alternatively, if you have an iPhone, the free app 'MyFitnessPal' is absolutely fantastic - you just tap on what you've eaten and what exercise you've done, and it calculates everything for you, draws a graph etc. The other nice thing it does, which picks up on Ordinary Chap's advice not to get too obsessed with weight day by day, is that it gives you your weekly and monthly goals as well as daily, so this will allow you to indulge and have beer, wine or unhealthy snacks on some days if you want to, which is good for keeping your spirits up.
As for your hour a day of brisk walking - there's nothing wrong with that. Walking's a great form of exercise and an hour is a decent time to be out for.
best of luck!
Guild lines are 2500 cals for a man to keep weight stable with just in normal living.
But in my case i have to stick to aprox 1200 cals a day to keep my weight stable .
I have been to the a private doc,s to have testes to see if there was any thing wrong and there is not .Apart from this fat jean and how the doc put it that my body is to efficient on how it absorbs the fat from the food i eat .
The doc said it can also work the other way some people can have a high intake of cals and put no weight on .
hollydog said:
RobM77 said:
As others have said, it's a simple case of calories in and calories out. Eat a healthy balanced diet and get regular exercise.
If you want to take things a stage further, then you could try keeping a food diary - many GPs will suggest this. Most of the calorie working out will be early on, and then it gets easier because you've looked things up already. Alternatively, if you have an iPhone, the free app 'MyFitnessPal' is absolutely fantastic - you just tap on what you've eaten and what exercise you've done, and it calculates everything for you, draws a graph etc. The other nice thing it does, which picks up on Ordinary Chap's advice not to get too obsessed with weight day by day, is that it gives you your weekly and monthly goals as well as daily, so this will allow you to indulge and have beer, wine or unhealthy snacks on some days if you want to, which is good for keeping your spirits up.
As for your hour a day of brisk walking - there's nothing wrong with that. Walking's a great form of exercise and an hour is a decent time to be out for.
best of luck!
Yes it is if you eat more cals than you work off you do put weight on .But that isn't always the case . If you want to take things a stage further, then you could try keeping a food diary - many GPs will suggest this. Most of the calorie working out will be early on, and then it gets easier because you've looked things up already. Alternatively, if you have an iPhone, the free app 'MyFitnessPal' is absolutely fantastic - you just tap on what you've eaten and what exercise you've done, and it calculates everything for you, draws a graph etc. The other nice thing it does, which picks up on Ordinary Chap's advice not to get too obsessed with weight day by day, is that it gives you your weekly and monthly goals as well as daily, so this will allow you to indulge and have beer, wine or unhealthy snacks on some days if you want to, which is good for keeping your spirits up.
As for your hour a day of brisk walking - there's nothing wrong with that. Walking's a great form of exercise and an hour is a decent time to be out for.
best of luck!
Guild lines are 2500 cals for a man to keep weight stable with just in normal living.
But in my case i have to stick to aprox 1200 cals a day to keep my weight stable .
I have been to the a private doc,s to have testes to see if there was any thing wrong and there is not .Apart from this fat jean and how the doc put it that my body is to efficient on how it absorbs the fat from the food i eat .
The doc said it can also work the other way some people can have a high intake of cals and put no weight on .
Serously though, both our posts are consistent, so I'm not sure what your disagreement is concerning. Notice that I didn't mentioned numbers in mine, I just said it was down to a calorie balance. The calories that each person will require to stay at a stable weight will vary between people, of course.
Buy a horse or a couple of dogs that need lots of excercise.
I lost 6 (yes SIX) stone in two years after meeting my (now)missus and went from 20.5 stone to 14 stone. I'm six foot and heavily built (I used to bodybuild and played rugby for years) and got a bit 'heavy' after I stopped playing but continued eating.
I didn't change my diet at all but spend a couple of hours a day hauling hay and straw bails about, mucking out the horses, walking two Labrador puppies and the rest of the time smoking loads of fags, drinking LOTS of beer and eating huge plates of food!!
Never felt better!!! lol
I lost 6 (yes SIX) stone in two years after meeting my (now)missus and went from 20.5 stone to 14 stone. I'm six foot and heavily built (I used to bodybuild and played rugby for years) and got a bit 'heavy' after I stopped playing but continued eating.
I didn't change my diet at all but spend a couple of hours a day hauling hay and straw bails about, mucking out the horses, walking two Labrador puppies and the rest of the time smoking loads of fags, drinking LOTS of beer and eating huge plates of food!!
Never felt better!!! lol
okgo said:
Lets not get into BMI its a load of boring s
t, I'm probably still BMI overweight but if you look on the other thread about transformation I doubt you'd describe me as that.
Lets stick to facts!
And the fact is that for most people, BMI is a good guide. If you're seriously into weight lifting or sport, then it won't apply, but the fact is that most people aren't. Having said that, even the tall and muscley Mr Usain Bolt has a BMI of 24, which is still within normal limits. I applied BMI here because from what he's said, it's likely that the OP has an average muscle mass for a man of his age. There's no point applying bodybuilding logic to a normal guy who just walks for an hour a day. He's an average chap, so BMI will more than likely be a good guide. I'd be very surprised if he genuinely looked too thin at a BMI of 25. The variations he's likely to have from the mean average man are extremely unlikely to be that large to knock 5 BMI points off to make him mathematically underweight at a BMI of 25.t, I'm probably still BMI overweight but if you look on the other thread about transformation I doubt you'd describe me as that.Lets stick to facts!
So sporty people and especially those who lift weights can view BMI through different eyes. However, the fact is that most (not all) of the stuff out there in internet land about BMI being rubbish is just spread by fat people trying to moan about their big bones or whatever, which is mostly (not always!) nonsense.
If you read my post again you will see the guarded way which I use BMI, because I haven't seen the OP. The fact remains though, that unless the OP does have substantial muscle mass (for instance, from resistance training or regular lifting of heavy things), BMI will be a good guide, and from the detail he's given it seems like it is a good guide in this case.
I then ended my post by saying that a mirror is the best tool for gauging weight - would you agree?
Doctors and armed forces recruitment are two examples of professional bodies who use BMI all the time to assess patients and candidates. It does apply to most people - fact.
edited to add: I've found your picture on the Transformation thread
. You look like you've got a higher than average muscle mass and that you work out with weights regularly. How exactly do you think this relates to the OP, who's an average guy who walk for an hour a day and doesn't work out? 
Edited by RobM77 on Thursday 3rd November 13:16
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