Losing weight

Yeezy

First Team Squad
Think we have some knowledgeable folk on here about this so here goes...

I'm proper fat. At least 4 stone too heavy for my size and general frame to be honest. I'm just over 18 stone now and have roughly been putting on a stone a year for about 5 years now.

Part of the issue is age obviously, I'm 35 now so things aren't as easy as they were. Another issue is injury, had a groin/hip problem for years so stopped playing football basically in my prime. Them came back and a year or so later fractured my ankle (2018 ) and haven't played since due to post traumatic arthritis in it.

Things are difficult for me in terms of time too. I have a 10 month old who obviously is very demanding of attention and both me and the missus work full time, sometimes silly hours. This is where I find it much easier to binge eat than eat healthy. Drink isn't really an issue for me, I don't drink a lot really these days, it's the food that's bad.

The sheer amount of weight I have to lose (minimum 3st but preferably 4st+) is pretty daunting and I feel like it would take such a long time of beasting myself and basically being miserable that motivation to start is pretty hard to come by. It's getting to the point though where I don't want to see people I haven't seen for a while, can't be arsed to look after myself in other ways as I feel I'm too big for it to matter whether I put owt in my hair or try and put decent clobber on (for what still fits anyway) and I won't buy any new clothes for myself these days through an unwillingness to accept that I can no longer buy medium or even large clothes.

Anyway I've been trying to work out how I could lose weight with exercise and thought about walking as its low impact, can't swim really and have never been into cycling.

So my questions are:

1. Will walking actually help me? I know its not going to do any harm but will it actually get weight off?

2. If I did some weights training (I have a gym membership I don't use really) would this simply harden the rolls of flab I currently have?

3. Does anyone have any good tips to motivate yourself, particularly when just starting out? I did try having a fat and thin picture of myself as my phone lock screen but it does look weird if someone catches glimpse of it :D
 
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Barry

Where's me hammer?
Think we have some knowledgeable folk on here about this so here goes...

I'm proper fat. At least 4 stone too heavy for my size and general frame to be honest. I'm just over 18 stone now and have roughly been putting on a stone a year for about 5 years now.

Part of the issue is age obviously, I'm 35 now so things aren't as easy as they were. Another issue is injury, had a groin/hip problem for years so stopped playing football basically in my prime. Them cane back and a year or so later fractured my ankle (2018) and haven't played since dye to post traumatic arthritis in it.

Things are difficult for me in terms of time too. I have a 10 month old who obviously is very demanding of attention and both me and the missus work full time, sometimes silly hours. This is where I find it much easier to binge eat than eat healthy. Drink isn't really an issue for me, I don't drink a lot really these days, it's the food that's bad.

The sheer amount of weight I have to lose (minimum 3st but preferably 4st+) is pretty daunting and I feel like it would take such a long time of beasting myself and basically being miserable that motivation to start is pretty hard to come by. It's getting to the point though where I don't want to see people I haven't seen for a while, can't be arsed to look after myself in other ways as I feel I'm too big for it to matter whether I put owt in my hair or try and put decent clobber on (for what still fits anyway) and I won't buy any new clothes for myself these days through an unwillingness to accept that I can no longer buy medium or even large clothes.

Anyway I've been trying to work out how I could lose weight with exercise and thought about walking as its low impact, can't swim really and have never been into cycling.

So my questions are:

1. Will walking actually help me? I know its not going to do any harm but will it actually get weight off?

2. If I did some weights training (I have a gym membership I don't use really) would this simply harden the rolls of flab I currently have?

3. Does anyone have any good tips to motivate yourself, particularly when just starting out? I did try having a fat and thin picture of myself as my phone lock screen but it does look weird if someone catches glimpse of it :D

The biggest muscle to train in respect to losing weight is the mind, if your mind is geared up for it you'll do it, if it isnt, you wont.
 

DanR

Stuart Pearce
I would say don't be too hard on yourself, you sound like you want to make a change for positive reasons so always remember these. My experience is that exercise may help, but not as much as revising your diet and how much you eat. Here's a few suggestions you could try:

Don't eat after 7pm as it won't fully digest before bedtime.
A good night's sleep (difficult with a youngster) will always help reduce appetite.
If you feel hungry, have a glass of water first - hunger can feel similar to thirst.
Be more active generally as this will help you mentally. Walking is a good place to start, there will come a time when it starts to have less impact in terms of weight reduction. If you have a step counter on your phone, choose a daily target - mine is 10,000 but in the region of 14,000 puts you into weight loss territory. It takes me approx 90 minutes walking to reach 10,000 steps.
It takes time so don't be put off if you're not losing weight.
Continue to enjoy your food, don't let it be a chore and don't beat yourself up if you eat something you feel you shouldn't.
Find time to prepare and store healthy meals in advance which you can keep in the fridge or freezer.
 
I see you have a 10 month old. Not sure is you are the same but when mine were little we used to get them off to bed then cook for ourselves and eat our main meal late in the day. No matter what, I couldn't shift weight. What I did was switch my meals. We have a microwave at work so I have a large meal at dinner time and something light in the evening rather than the other way round. The flab just dropped off after I did this. I still eat the same amount as I always did. Good luck to you.
 

Kjetil Osvold's Cat

Kingsley Black
I don't really weigh myself any more, just go by waist/trosuer size to be honest, but I can mention some things which got that down from a 38 to a 36 (and probably at maximum a tight 38, to now a 36 which could maybe be 34 though I haven't tried to switch back to that yet - that was my waist size pre-weight gain I suppose, though maybe I was on the slim side of it back then, at over 6 foot).

Switching biscuits - custard creams to 'Oaties', and reducing from 2 per cup of tea to one.

Reducing from two slices of toast (perhaps with Marmalade as well as butter), to one slice (often with peanut butter, although normal butter too still).

Running up and down stairs (not sure if this would be feasible for you) - I mean a set number of times as an exercise rather than every time I go upstairs.

Lifting some household items like vacuum cleaners for a number of 'reps' lol although not often, and maybe this isn't really a weight loss tip although I noticed that some sources do claim gaining strength in combination with cardio can be beneficial so it's worth mentioning maybe. Don't forget that muscle weighs more than fat though, so it might be best indeed to go by waist size rather than overall weight (so rather than calculating BMI) if you do take up any strength related exercises.

Playing squash - again not sure how feasible given what you said, but I would say walking is certainly better than nothing, maybe as fast as you can manage without irritating any injury, and until you feel a bit out of breath? Maybe playing football with your child in the garden (even just walking around and kicking the ball to him, being a 'goalie' etc should again be helpful to an extent I'd think).

So yeah, maybe look at your diet and have a think about what you might easily substitute for something healthier and less weight inducing. You should start reversing the trend just by doing that. And then any exercise you can safely do on top of that too.
 
I lost 3 stone a few years ago, unfortunately most went back on. Motivation is hard.
To answer your questions.

1.
Yes, any physical activity will not only help burn a few more calories but hopefully improve your Motivation or atleast mood, which all helps. I love walking and regularly double my 10k steps a day.

2.
No, it will help build muscle and burn more calories though. The gym is good but if you jump in you will more than likely lose motivation when it gets tough. Start gradually increasing exercise but exercise alone won't shift weight.

3.
The best motivation I had was the scales, fit of clothes and feeling better.

I'll be straight with you, forget all the bullshit, there's no instant cure, no pill, no workout or diet that will fix it. It'll be hard and the only way to lose weight is to be in calorie deficit, so start recording your meals and set a daily calories limit, you'll be amazed how much you take in and how little you expend on exercise if you do it properly ( I personally wouldn't add any exercise calories to the limit)

I used my fitness pal but here's plenty of others to track food/calories.

I lost 3 stone by using a 1800 calories per day limit, I didn't stop eating anything just measured it all and stopped when I hit the limit.
 

Morpeth_Edgar

A none cap wonder
In 2014 (at age 35) I was in the exact position as you - started at 18st 4lb and got down to 13st 9lb through a lot of hard work in a relatively short period.

I'm back up quite a bit since then but like you, i know I need to slim down again, especially as I'm getting married in December.
I had two full ACL ruptures in my teenage years so my knees are knackered so i tend to not run at all now.

The bike will be your friend and if you can buy / have room for a spin bike in your home then that's the only real investment you need.
I weighed myself every day and still fill in an excel spreadsheet so i can visually see progress or where i need to work harder.
Also download the MyFitnessPal app and calorie count properly for at least a month until you know exactly how good or bad certain things are for you.
Also, do some weights but it's not a huge deal at this stage - mainly it helps with stability as you get used to the new you.

The hardest bit is starting - it's similar to quitting the fags. Choose a date that fits with what you've got upcoming in your personal life and then go for it.

Spin, spin, spin.
 

Strummer

Orel Mangala Fan Club
Yes walking will help. Get yourself some decent, proper, walking boots and get out there. Take the nipper with you if needed (a sling or pushchair or whatever).

Calorie monitoring is also good. Download the MyFitnessPal App and log everything you stick into your mouth. That’ll help you monitor your calories and work out where you need to cut back.

A combination of exercise and calorie control will help you shed the weight.
 

Col

Has he singed yet?
Think we have some knowledgeable folk on here about this so here goes...

I'm proper fat. At least 4 stone too heavy for my size and general frame to be honest. I'm just over 18 stone now and have roughly been putting on a stone a year for about 5 years now.

Part of the issue is age obviously, I'm 35 now so things aren't as easy as they were. Another issue is injury, had a groin/hip problem for years so stopped playing football basically in my prime. Them cane back and a year or so later fractured my ankle (2018) and haven't played since dye to post traumatic arthritis in it.

Things are difficult for me in terms of time too. I have a 10 month old who obviously is very demanding of attention and both me and the missus work full time, sometimes silly hours. This is where I find it much easier to binge eat than eat healthy. Drink isn't really an issue for me, I don't drink a lot really these days, it's the food that's bad.

The sheer amount of weight I have to lose (minimum 3st but preferably 4st+) is pretty daunting and I feel like it would take such a long time of beasting myself and basically being miserable that motivation to start is pretty hard to come by. It's getting to the point though where I don't want to see people I haven't seen for a while, can't be arsed to look after myself in other ways as I feel I'm too big for it to matter whether I put owt in my hair or try and put decent clobber on (for what still fits anyway) and I won't buy any new clothes for myself these days through an unwillingness to accept that I can no longer buy medium or even large clothes.

Anyway I've been trying to work out how I could lose weight with exercise and thought about walking as its low impact, can't swim really and have never been into cycling.

So my questions are:

1. Will walking actually help me? I know its not going to do any harm but will it actually get weight off?

2. If I did some weights training (I have a gym membership I don't use really) would this simply harden the rolls of flab I currently have?

3. Does anyone have any good tips to motivate yourself, particularly when just starting out? I did try having a fat and thin picture of myself as my phone lock screen but it does look weird if someone catches glimpse of it :D

Your situation sounds similar to mine. I've yo-yo'ed weight wise for a large part of my adult life, managed to lose a decent amount around the time if the first lockdown but it's slowly come rocketing back up. It's been a stressful few years and I've got a 6 week old baby, so everything has been all over the place and consistency has been an issue.

I would say your motivation should be your kid, when I finally get things going it will be my motivation - I'm 39 and don't fancy being a fat dad, I'll be 59 when my kid is 20 so intend to be healthy enough to be sticking around for a good while yet.

Walking is a fantastic way of exercising, get a Fitbit (or alternative) and get out there. Have some music or podcasts on your phone and it'll keep you occupied when you're walking.

Once the ridiculous sleep deprivation from having a newborn starts to subside, I intend to properly get on top of things - slept two hours last night so that's not happening just yet But once you get motivation and consistency right, and start to visibly see results, it gets easier.
 

witneyred

Viv Anderson
Similar situation to you when I was your age with two young kids.

Setting a huge target at 3-4 stone isn't ideal, go for half a stone first as your target easier to achieve and will give you a boost to the next stage.

Not much else to add ...just wait until they get older mine have driven me to drink (Any Excuse)
 

Rzar

Ian Bowyer
Excersize will always help, whatever it is. But lots of people see no progress at the start start and just give up.

If you go from no excersize to excersizing regularly you will build muscle which will appear on the scales at weight - so you think nothing is happening. If you are building up your fitness whilst not putting on weight then you are still losing body fat. A few years ago I went about 2 months of nothing happening despite eating well and excersizing for the first time in a while, then over the next month I lost about 2 stone.

It will take time, you have to motivate yourself by experimenting and finding things you enjoy, and finding healthy food you enjoy.

When you strip it back, a lot of weight gain is down to portions and snacking. If you reduce both of them paried in with excersize you will start to see progress but it is easier said than done. If you are struggling with diet get one of the calorie tracker apps, sometimes you eat something that you think is good for you when it's not and try to plan out your meals for the day. Most snacking/binge eating is spur of the moment stuff.
 
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Morpeth_Edgar

A none cap wonder
A big thing to know which isn't immediately obvious is that 3500 calories is pretty much 1 pound in weight. Walking, spinning etc will make a dent in that big style if you do something every day but changing your diet is the biggie. I could easily eat a bag of crisps but now i eat a bag of radishes instead. That's not most people's thing but you can make a massive difference with some not so wild changes.
 

Winnits

Viv Anderson
Walking will help.

Key thing is to track your calorific intake / outgoing.

Smartphones make this ridiculously easy, I use an app called nutracheck - you can scan / search for what you eat, and link it with activity tracking on your phone too.

In short, to lose weight you need to eat less calories than you burn, but sustainably. You can put targets in and the app will make the calculations for you to lose x pounds by y date.

You’ll burn a number of calories naturally just by existing, then top that up with exercise.

Just the act of tracking what you are eating will help - you can start to think “hmm, I really fancy that dairy milk, but is it worth that much of my calorie allowance?” - you’re essentially gameifying your lifestyle choices.

Don’t be hard on yourself, set realistic targets, track your measurements weekly and as you start to see progress you’ll find it motivates you.
 

Mr. Blonde

Jack Armstrong
A friend of mine lost two stone through rucking - basically walking whilst wearing a weighted rucksack (think army training but not as extreme).

It's low impact so shouldn't trouble your injuries too much and it gets your heart rate up and gets you sweating so good for burning calories and thus losing weight.

I've never tried it myself but he absolutely swears by it.
 

Haych

Jack Burkitt
Avoid processed food as much as possible, aim to eat single ingredient foods, most food nowadays is not good quality so eating single ingredient foods will help massively as at least you know what’s in said meal.

Increase how much protein you eat as firstly excess protein won’t put fat on you and will help your body burn more fat, it basically helps turn your body into a furness.

Walking is great for you and nice and easy, if possible try and go for a short stroll after eating as it helps digestion.

If your willing to lift weights aim to weight training 2/3 times a week with a good full body plan, it’s the best bang for your buck if you stick to the basics (pull ups dips bench press etc).

My whole ideology on being healthier, losing fat and looking better is stick to the basics, it’s worked for 100 years and will work for another 100.
 
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Dirk Furtull

John Robertson
I have a very physically demanding job and when off do a lot of walking. I started running years ago as I'd become overweight, not terribly but I didn't like the way I looked. That was brilliant, I lost loads of weight and obviously my fitness was great.

So now I'm the wrong end of the 50's and after losing interest in running, injuries and illness I'm back to where I started.

So what's this bollox all about? What I've discovered - for me, is that walking doesn't work, the work I do may help a bit, but I know it's drink that makes me fat, not food. If I stop drinking without doing any more exercise I lose weight. If I drink but do some running I lose weight. So drinking and not running is my problem. So obviously it's important to work out what the cause of weight gain is and address that. It'll probably be slightly different for others.
Consequently I've knocked the booze on the head and will do some running until I get somewhere closer to a comfortable weight for me.

Sent from my LM-G710 using Tapatalk
 

Project Zeus

Stuart Pearce
Diet is the main thing to focus on.

Download MyFitnessPal, scan everything you eat (literally everything), and you will make good progress. I was really surprised to see how many calories I actually had on a daily basis when I used it, and it helps you organise and track your progress.

Exercise is a good way to release endorphins, which will go some way to combat the low moods you will likely have when dieting.

Good luck pal.

Sent from my SM-G990B using Tapatalk
 

Captain Sinister

Senior doom Monger
I have a very physically demanding job and when off do a lot of walking. I started running years ago as I'd become overweight, not terribly but I didn't like the way I looked. That was brilliant, I lost loads of weight and obviously my fitness was great.

So now I'm the wrong end of the 50's and after losing interest in running, injuries and illness I'm back to where I started.

So what's this bollox all about? What I've discovered - for me, is that walking doesn't work, the work I do may help a bit, but I know it's drink that makes me fat, not food. If I stop drinking without doing any more exercise I lose weight. If I drink but do some running I lose weight. So drinking and not running is my problem. So obviously it's important to work out what the cause of weight gain is and address that. It'll probably be slightly different for others.
Consequently I've knocked the booze on the head and will do some running until I get somewhere closer to a comfortable weight for me.

Sent from my LM-G710 using Tapatalk

Good luck with your efforts.
I put on over a stone during the lockdowns.
I too stopped drinking and lost half a stone.
I can't seem to shift the other half stone... so have taken up hiking (as opposed to just walking).
Hill walking out in the countryside seems to be a lot more effective than simply walking the streets.
 

Captain Sinister

Senior doom Monger
I have a very physically demanding job and when off do a lot of walking. I started running years ago as I'd become overweight, not terribly but I didn't like the way I looked. That was brilliant, I lost loads of weight and obviously my fitness was great.

So now I'm the wrong end of the 50's and after losing interest in running, injuries and illness I'm back to where I started.

So what's this bollox all about? What I've discovered - for me, is that walking doesn't work, the work I do may help a bit, but I know it's drink that makes me fat, not food. If I stop drinking without doing any more exercise I lose weight. If I drink but do some running I lose weight. So drinking and not running is my problem. So obviously it's important to work out what the cause of weight gain is and address that. It'll probably be slightly different for others.
Consequently I've knocked the booze on the head and will do some running until I get somewhere closer to a comfortable weight for me.

Sent from my LM-G710 using Tapatalk

Good luck with your efforts.
I put on over a stone during the lockdowns.
I too stopped drinking and lost half a stone.
I can't seem to shift the other half stone... so have taken up hiking (as opposed to just walking).
Hill walking out in the countryside seems to be a lot more effective than simply walking the streets.
 

congo_red

Ale ape.
I put on about 3/4 of a stone during lockdown...when things re-opened and I could start going to the gym again, it wouldn't shift, but it was very stable. The weight I was losing in fat from cardio was roughly balancing out with the weight I was putting back on in muscle (at least according to my cheap body fat scales).

Then a couple of months back I had a nasty stomach bug where I lost my appetite and had the shits for three days. Lost the weight and it has stayed off.

My advice? Get ill.
 

FLC

First Team Squad
My wife lost 4 and a half stone using an app called "Lose it!"
Basically you record everything you eat - it's a pain in the arse at first but it soon builds up a library of your regular foods and gets my easier to use.

She also started walking every day and is up to 50 miles a week now, which helps.
 
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Fitzcarraldo

Ian Storey-Moore
First, respect for laying it bare and reaching out.

Second, no advice is right if the mind ain’t right.

Last, all I got is my own experience.

I hit 42 and had something of a crisis. Life was good at some level but each passing year brought me closer to fundamental truths we all share.

After a period of honest self-reflection I understood that a large part of the issue was fear; fear of getting old, fear of becoming someone I didn’t like/know, and (most important) fear of a world without me.

This process wasn’t new to me as I’d kicked a 10yr heroin habit and various other vices before and in the face of similar crises. This probably put me at an advantage in many ways as I knew the first challenge was getting beyond the mental gymnastics of trying to justify all the reasons why I couldn’t change and moving quickly to taking ownership of the things in my control.

Near the top of the list was self-image and health. At the time I was +16st and not in the best of health – the cost of a previous life.

When boiling it down and framing it as my responsibility, the answers were clear and obvious. Ultimately, it was about choices.

The first task for me was doing an inventory of the things that must change and building a clear picture of what these changes meant and, critically, what the result would be.

One example was exercise. I didn’t focus on the weight loss issue and instead framed it as a health benefit, both mental and physical. I didn’t want to get to 50 and struggling to lump the weight around, and even more stricken by the fear. I see these fuckers every day, wheezing their way through life and with a perma-look that tells you their fight is lost. Broken.

So, my first advice to you is identify what you want and then the things you can do, and now. For me, I started simple with dietary changes – sugar and fats, and moving about a bit and in an orderly fashion. This became habit pretty quickly and I felt ready to put some order around it i.e. scheduling exercise, shopping lists etc.

Within six months I’d lost a fair bit of weight and was now locked into a positive cycle that evolved to routines of exercise (rowing and cycling) and greater awareness of health and self.

In time, this became normalised and just part of what I do. Now sitting at 12st 6lb and happy that I could still go 12 rounds with the 25yo old me. Although that **** would probably run me through before stealing my wallet.

PS be careful of success. Too many people think some success affords them one or two failures. The devil in your ear.
 
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