Need to lose 20kg :( HELP! (1 Viewer)

[totallyconfused]

oh and distribute your exercise over the whole day such as 10 mins before breakfast, 10 minutes before lunch and 20 minutes before sleeping

AND this one is hard but don't sleep during sunrise, (for like 45 minutes after sunrise and the 45 minutes before sunset) this time is both good for your skin and once again METABOLISM

The dividing the exercise sounds good - but not sleeping during sunrise? How/why is that good for metabolism :S

 

[ademayd]

The dividing the exercise sounds good - but not sleeping during sunrise? How/why is that good for metabolism :S

because you get loads of vitamin D without any calories

oh btw make one of your exercise sessions intense (preferably the middle one) like sprint your head off and then do as much situps as you can or sumthing

and at the times your not doing anything try SLEEPing, 8hrs of sleep is equivalent to 2.5 hrs of walking in terms of calories spent

but hey what would a commerce student know about health

 

[vannilla_latte]

eat smaller portions of food and walk everyday

although, it took me alot longer than u want to take but it worked for me.

i just decided one day i had enough of being called fat by people at school, so i just ate smaller servings, skipped the afterschool munchies. drink lots of water. stopped eating takeout as often, stopped drinking softdrink, stopped eating chocolate, i gave up all the bad stuff. (well i had some now and again but it wasnt often.)

but i guess the reason why walking did it for me, coz it took me 20 mins to walk to school, and 20 min back. most mornings i was powerwalking to try and not be late to school. so morning walks do good i also started eating apples on my way to school. was good for me, since i never ate brekfast or anything.

but yeah. just smaller meals and frequent walking, moderate comfort foods

 

[dan2452]

Firstly, find out your basal metabolic rate (how much energy your body expends daily, this is easy to find in google). Theres a good site here:

Calorie Calculator

You have to have a calorie deficit to burn the fat stores, meaning you burn less energy than you consume (which can be done by reducing calories consumed, or increasing the amount burned or a combination of both)

To do this, you should try exercising, as well as reducing your daily calorie intake. (Keep a diary so that you can keep track of your intake)

Now, the amount of fat burned depends on your calorie deficit . One kilogram of fat contains approximately 7500 calories, so if you wanted to lose one kilogram per week, you would have to have a daily calorie deficit of approx 1100

(which can be achieved through diet and exercise -1100x7 approx = -7500, i.e. a loss one kilo of fat, keep in mind that fat is just your body's way of storing energy)

However, having too large a calorie deficit means that your body will start burning muscle for energy, which is something you don't want, so try to keep above 1000 calories per day.

So, basically, eating less and exercising more is all you need to do, as long as you don't starve yourself and maintain proper nutrition.

Good Luck!

http://weightloss.about.com/

 

[BlackDragon]

Hey guys, some genuine advice would be nice, thanks

Ok, so I am about 62kg, and need to lose 20kg to be ideal weight for my height (150cm ). My goal was to lose the weight over the 4 month hols post HSC, but I've been overseas last couple of month and haven't lost any weight.

So for the remainder of the holidays (~6 weeks), I've decided to strictly focus on losing weight (hoping to lose 12kg in the time). I really want to lose weight so I don't cringe/get depressed each time I see a photo of myself.

I wanted some advice on whether to go through agencies like Light & Easy/Jenny Craig, or I should try doing it on my own? My major concern is that I am a vegetarian and cannot exactly follow the guidelines they give on losing weight.

At home, I only have a treadmill for exercise - should I get a gym membership or should just running be enough for losing weight?

As for the diet, I normally eat healthy food, but I guess my biggest problem is probably eating on time (slowing down metabolism?). I usually wake up around 9am, eat breakfast/lunch at 4pm and sometimes (if hungry) then dinner at about 10pm. I don't snack in between. My eating patterns aren't intentional, but I just don't get hungry much (maybe cos I don't need much food?)

For anyone out there who's had similar weight issues as mine, how have you gone about losing weight? Any advice from anyone would be great, thanks.

I don't think you should aim to lose the weight in four months. You wouldn't be able to do it anyway. Its better just to switch to healthy foods and more activity and gradually become lighter and more healthy. And you should get into regular activity that is fun, not just going to the gym. Play sport with friends and stuff. Think long term healthy and happy.

 

[totallyconfused]

because you get loads of vitamin D without any calories

oh btw make one of your exercise sessions intense (preferably the middle one) like sprint your head off and then do as much situps as you can or sumthing

and at the times your not doing anything try SLEEPing, 8hrs of sleep is equivalent to 2.5 hrs of walking in terms of calories spent

but hey what would a commerce student know about health

Lol you seem like you know a lot about health - especially the sleep advice is the best

I didn't know vitamin D improved metabolism :S or is that just cause it gives you more energy to be able to exercise more? Anyway I just remembered I have very low iron/vitamin D so i shall try to improve that and maybe that would give me more energy to exercise better

eat smaller portions of food and walk everyday

although, it took me alot longer than u want to take but it worked for me.

i just decided one day i had enough of being called fat by people at school, so i just ate smaller servings, skipped the afterschool munchies. drink lots of water. stopped eating takeout as often, stopped drinking softdrink, stopped eating chocolate, i gave up all the bad stuff. (well i had some now and again but it wasnt often.)

but i guess the reason why walking did it for me, coz it took me 20 mins to walk to school, and 20 min back. most mornings i was powerwalking to try and not be late to school. so morning walks do good i also started eating apples on my way to school. was good for me, since i never ate brekfast or anything.

but yeah. just smaller meals and frequent walking, moderate comfort foods

Yay it's nice to hear from someone who's gone through weight loss How much did you need to lose/how long did it take you? A bit daunting to see all the things you gave up, but if it worked out for the best, its so worth it.

 

[vannilla_latte]

yeah 20kg in 4 months is a bit extreme... my sister has only lost about 10kg in 2 months. so that tells you something. and she goes to the gym everyday and doesnt eat junk.

but yeah. just do waht i did. it will help to trim you down, it will take u a lot longer to get to the size u want to be. but dont give up.

 

[Tofuu]

Yeah but I'm very short, most websites say ideal weight should be 40kg for me. For the time being, I just need to get started on losing some weight- don't know what would work for me.

Ideal weights differ through race, genes...etc
your ideal weight might not be 40kg

 

[vannilla_latte]

Yay it's nice to hear from someone who's gone through weight loss How much did you need to lose/how long did it take you? A bit daunting to see all the things you gave up, but if it worked out for the best, its so worth it.

well its not the amount of kgs i lost. for me it was trimming down so i ddnt look so... fat. so i was a size 14. max. and like i just could see my tummy sticking out all the time. and i was getting sick of it.. so yeh. i started this weight loss thing like august 2008. i think. and so i was down to a 12 last year and about ooh... june/july i was literally wearing a size 10, and my dress for my sis wedding was an 8. so i trimmed down heaps, i still had a bit more to lose so i just kept watching how much i ate. i know when ive had too much because i can notice i have a gut. other days its not even there. so im on a constant monitor now. but i have continually trimmed down alot lately. ive been checking how much ive lost by the clothes i used to wear. i have this one skirt that i wear all the time and pants too.. and now.. the pants wont even stay on me anymore unless i tie them up really tight. and the skirt, yeah theres like an inch of gap.

so yeah. it was just gradually losing it, but most of all trimming down. im much slimer, but i dont plan to go anything less than 59. why.. because i like who i am now. i have an ass, i have boobs. my legs may be where all the fat is, but they are toned they dont flab around. its all about finding wats the right image for you

 

[ademayd]

Lol you seem like you know a lot about health - especially the sleep advice is the best

I didn't know vitamin D improved metabolism :S or is that just cause it gives you more energy to be able to exercise more? Anyway I just remembered I have very low iron/vitamin D so i shall try to improve that and maybe that would give me more energy to exercise better

energy is the wrong term to use, technically u only gain energy from consuming something and even celery has energy (measured in calories or kilojules) but you end up burning that energy from the simple motion of chewing

but, hey, i know what you mean, so its okay

 

[totallyconfused]

Firstly, find out your basal metabolic rate (how much energy your body expends daily, this is easy to find in google). Theres a good site here:

Calorie Calculator

You have to have a calorie deficit to burn the fat stores, meaning you burn less energy than you consume (which can be done by reducing calories consumed, or increasing the amount burned or a combination of both)

To do this, you should try exercising, as well as reducing your daily calorie intake. (Keep a diary so that you can keep track of your intake)

Now, the amount of fat burned depends on your calorie deficit . One kilogram of fat contains approximately 7500 calories, so if you wanted to lose one kilogram per week, you would have to have a daily calorie deficit of approx 1100

(which can be achieved through diet and exercise -1100x7 approx = -7500, i.e. a loss one kilo of fat, keep in mind that fat is just your body's way of storing energy)

However, having too large a calorie deficit means that your body will start burning muscle for energy, which is something you don't want, so try to keep above 1000 calories per day.

So, basically, eating less and exercising more is all you need to do, as long as you don't starve yourself and maintain proper nutrition.

Good Luck!

Wow thanks so much! Breaking it down like that makes losing weight seem so much more approachable It's so much easier knowing exactly how many calories to take in a day.

yeah 20kg in 4 months is a bit extreme... my sister has only lost about 10kg in 2 months. so that tells you something. and she goes to the gym everyday and doesnt eat junk.

but yeah. just do waht i did. it will help to trim you down, it will take u a lot longer to get to the size u want to be. but dont give up.

Lol and I thought I was taking it slow by trying for 20kg in 4 months. I was basing it on my cousin who lost 20kg in just over a month in his hols, but he ran for hours every night which I would never be able to do anyway :S

But I guess I'll start with smaller goal first and take it from there, and hopefully that way I won't give up

 

[totallyconfused]

well its not the amount of kgs i lost. for me it was trimming down so i ddnt look so... fat. so i was a size 14. max. and like i just could see my tummy sticking out all the time. and i was getting sick of it.. so yeh. i started this weight loss thing like august 2008. i think. and so i was down to a 12 last year and about ooh... june/july i was literally wearing a size 10, and my dress for my sis wedding was an 8. so i trimmed down heaps, i still had a bit more to lose so i just kept watching how much i ate. i know when ive had too much because i can notice i have a gut. other days its not even there. so im on a constant monitor now. but i have continually trimmed down alot lately. ive been checking how much ive lost by the clothes i used to wear. i have this one skirt that i wear all the time and pants too.. and now.. the pants wont even stay on me anymore unless i tie them up really tight. and the skirt, yeah theres like an inch of gap.

so yeah. it was just gradually losing it, but most of all trimming down. im much slimer, but i dont plan to go anything less than 59. why.. because i like who i am now. i have an ass, i have boobs. my legs may be where all the fat is, but they are toned they dont flab around. its all about finding wats the right image for you

That's amazing! Especially doing it all on your own. I'm hoping I have a similar story to tell soon.

 

[vannilla_latte]

UGHHHHHHHHHH

STUFF COUNTING CALORIES.

it all looks like gibberish to me. if you know wat ur eating, and ur knw ur eating smaller portions of food than that will work just as good. no need to complicate things. by analysing wat ur eating. ur gonna get sick of it anyway.

just know wat ur eating and know how much exercise your putting out.


IT DOES NOT HAVE TO BE AS COMPLICATED AS COUNTING CALORIES.

(oh if i eat this, this has x calories and that means i need to do x amount of exercise to burn it off) - like r u fucking serious.

 

[totallyconfused]

UGHHHHHHHHHH

STUFF COUNTING CALORIES.

it all looks like gibberish to me. if you know wat ur eating, and ur knw ur eating smaller portions of food than that will work just as good. no need to complicate things. by analysing wat ur eating. ur gonna get sick of it anyway.

just know wat ur eating and know how much exercise your putting out.


IT DOES NOT HAVE TO BE AS COMPLICATED AS COUNTING CALORIES.

(oh if i eat this, this has x calories and that means i need to do x amount of exercise to burn it off) - like r u fucking serious.

LOL I know what you mean but some people just work better with numbers?

 

[vannilla_latte]

as u see.. im not good with numbers at all..

they make me have a headache just looking at it.

 

[debts]

oh god, i'll have to eat under 1000 calories per day pretty soon to get anywhere. i lost about 4-5kg in 3 weeks without much intention, but i've put that back on so i'll start again

what are the merits of 'cheat days' where you can eat what you want? apparently it 'shocks' your body?

 

[ademayd]

and btw swimming is probably the best exercise to do if you've got the oppurtunity

 

[totallyconfused]

and btw swimming is probably the best exercise to do if you've got the oppurtunity

Lol hmmm I'd rather not be in public in swimwear ---- but this gives me motivation to work harder.

 

[sak789]

Do something you like that requires moving like going shopping everyday for three hours. Apparently you burn a fair bit of calories that way....
Eat healthy and don't eat after 7pm except for green tea or fruit.

 

[totallyconfused]

Do something you like that requires moving like going shopping everyday for three hours. Apparently you burn a fair bit of calories that way....
Eat healthy and don't eat after 7pm except for green tea or fruit.

Lol going shopping everyday would be fun, but then there's always food courts that are tempting