Losing weight

GOBIAS

Steve Chettle
The most important thing is to get your eating right. Then the more activity you do the better but it is a bonus. If you get your eating right walking will absolutely help get the weight off but obviously the more intense activity you do tge quicker tge weight comes off.

As hard getting older (although 35 isn’t that old) I think you are right to look at lower impact stuff to save your joints.

I highly recommend kettlebells. You barely need any room to do them or to store them. You can get a really good heart pounding workout from them in 30 mins and it tones your body all over. There are literally a million free workouts on YouTube. Just start off at a lower weight and get your form right. Start off with a basic 15 min one and build up.

For food tracking try and stick to a calorie goal, I use my fitness pal which is a free app and can scan food barcodes and remembers all food you eat so is easy to keep track. Try and make the majority of your food decent stuff (fruit, veg, lean meat, wholemeal bread etc..) but as long as you are sticking to your goal (the app will recommend a goal for you when your in your weight) don’t worry if you have a a few treats. If you have a really bad day, or know you are due one, have a lighter day before and after to make up. Don’t let one bad day drag him to a whole week of shit eating. Draw a line and get back in it.

Like I say eating is the most important thing, and moving as much as you can. Walk the long way to the shop, try and walk as briskly as you can. Get your kid out for long walks in his pushchair.
 

Strummer

Orel Mangala Fan Club
Also, If you want to keep weight off, for fuck’s sake don’t move to Germany, because Bier and gorgeous quality breaded snacks are absolutely everywhere and if you’re not careful, you’ll put on a few kilos.
 

Barry

Where's me hammer?
Also, If you want to keep weight off, for fuck’s sake don’t move to Germany, because Bier and gorgeous quality breaded snacks are absolutely everywhere and if you’re not careful, you’ll put on a few kilos.
If I moved there I'd make Ebby look like Mr motivator.
 

JLingz Dancing Feet

Formerly Djed the Red
What people are saying in a round about way is calorie deficit. Loads of good advice in this thread already, but I know Joe Wicks is doing a new YouTube series soon which is going to educational and will go through beginner exercises to get you start. I personally think his youtube channel is a pretty good resource regardless.
 

Master Yates

John Robertson
I’m in the same boat and struggling to get motivated but none of my clothes fit and it’s depressing when I catch a glimpse of myself in the mirror. Went for a run the other day but I have a long-standing issue with my lower leg that causes problems (same condition as Lolley).

Diet has alway been key for me. Have had success previously with the 5:2 diet as I didn’t find the 2 days that bad when I was busy with work. But it’s not for everyone and some days it was hell.

Lost a about a stone and a half reasonably quickly doing Slimming World as well. I like this as a longer term option because it’s not calorie-counting and I can still eat pasta when I want to.

Key though is finding what works for you. Food is great and you don’t want to make yourself miserable. For some, keto is really good, for others it’s old-fashioned calorie-counting, fasting etc.

My recommendation would be to try a few different diets/eating plans and find which works for you and your lifestyle. Best option will always be to cook as much as possible from scratch though, batch cook it, freeze it. And avoid sugar as much as possible.


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SparrowsAnus

Viv Anderson
Things I learned / worked for me.

1. Losing weight is 75% diet 25% exercise. I'm sure you don't need me to tell you that in order to lose weight, you have to burn more calories than you consume. It's so much easier to consume 500 more calories than you need than it is to burn 500 calories. Sorting the diet out was the biggest factor for me. I've gone from 93KG to 80KG since Christmas simply by reducing the amount I eat, coupled with light to moderate gym sessions 2-3 times a week.

2. Don't deprive yourself of your favourite foods. I found that if I did, on the occasions I decided to treat myself I pigged out and binged. Just moderate the shite (I still have a takeaway every week)

3. Don't weigh yourself every day - you'll drive yourself mad after a week of good eating and exercise to find you've gained a couple of lbs. Instead, limit the weighing (once a month for me) and take pictures in front of the mirror every week and compare them every so often. (eventually your little Ryan Yates will start to appear in those pictures :lol: )

4. Finally, do things at your own pace. Everyone loses weight at different speeds regardless of how much or little they have to lose.


Best of luck!
 

MASE

Up-Front
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

Theres your motivation chief, thinking of my child growing up without me was enough of a motivator to quit drink, fags, gambling, the lot.

If you really want to do it, then nothing will stop you. As Barry says, its all in the mind.
 

GOBIAS

Steve Chettle
What people are saying in a round about way is calorie deficit. Loads of good advice in this thread already, but I know Joe Wicks is doing a new YouTube series soon which is going to educational and will go through beginner exercises to get you start. I personally think his youtube channel is a pretty good resource regardless.

He does some great workout videos. I mentioned kettlebells and he does loads of them.

My wife pisses me off because she’s forever going through fad diets, fad trainers who sell videos, joining gyms and never going yet Joe has great content for free on you tube. He is the most famous but once on it is worth trying others to mix it up. There are so many good videos free on YouTube.
 

Phooey

Jack Armstrong
The only thing I can add on this is that of you set yourself a target you may well achieve it but you'll end up putting the weight back on

You can't do this as a short term exercise, it will be for life if you want it to stick. If you increase your exercise to lose the weight then you need to make sure it's something you can stick with for the long term as otherwise when you slow down and stop the weight will creep back on. It's the same with your diet; you need to find a balance that you will be comfortable with for the foreseeable future in order to stay at your ideal weight.
 

S Peel from Gedling

Stuart Pearce
Just to add that a Fitbit is great for tracking your steps and has a rough guide to calorie usage.
Since I’ve had mine I’m easily hitting 30k steps plus and calorie burn is flying.




I have put it on my wanking arm though


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Strummer

Orel Mangala Fan Club
On smart devices, I (of course) have an Apple Watch, which is quite frankly brilliant. It tracks specific exercises, plus general movement, it prompts healthier behaviour, such as mindfulness and making you get off your ar@e on a regular basis, as well as providing navigation info if (for example) you are out exercising.

The cellular connection means if I go out for a lengthy walk or bike ride, I often actually leave my iPhone at home, which is quite liberating.
 

T.B.T.

Forum Princess
On smart devices, I (of course) have an Apple Watch, which is quite frankly brilliant. It tracks specific exercises, plus general movement, it prompts healthier behaviour, such as mindfulness and making you get off your ar@e on a regular basis, as well as providing navigation info if (for example) you are out exercising.

The cellular connection means if I go out for a lengthy walk or bike ride, I often actually leave my iPhone at home, which is quite liberating.

This. :)
 

Dogtits

#1 Forest fan in NA
On smart devices, I (of course) have an Apple Watch, which is quite frankly brilliant. It tracks specific exercises, plus general movement, it prompts healthier behaviour, such as mindfulness and making you get off your ar@e on a regular basis, as well as providing navigation info if (for example) you are out exercising.

The cellular connection means if I go out for a lengthy walk or bike ride, I often actually leave my iPhone at home, which is quite liberating.

speaking of apple, did you watch WWDC? IOS 16, plus all the other OS’ for the rest of the devices, look really exciting! think i’m gonna get the new Air midnight colour + if the rumors are true then the iphone 14 pro NOT MAX will be perfect for me in the fall.
 

Strummer

Orel Mangala Fan Club
speaking of apple, did you watch WWDC? IOS 16, plus all the other OS’ for the rest of the devices, look really exciting! think i’m gonna get the new Air midnight colour + if the rumors are true then the iphone 14 pro NOT MAX will be perfect for me in the fall.

I did indeed mate, I’m a bit sad like that.

I like the look of iPadOS 16 and the new „Stage Manager“ function! It’ll make my M1 iPad Pro infinitely more usable (something that, since the split of iOS and iPadOS, hasn’t really been touched, until now.

Plus - finally! - a native weather app for the iPad. What a time to be alive.
 

Dogtits

#1 Forest fan in NA
I did indeed mate, I’m a bit sad like that.

I like the look of iPadOS 16 and the new „Stage Manager“ function! It’ll make my M1 iPad Pro infinitely more usable (something that, since the split of iOS and iPadOS, hasn’t really been touched, until now.

Plus - finally! - a native weather app for the iPad. What a time to be alive.

next a FLIPPING CALCULATOR APP!


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Yeezy

First Team Squad
Right this can be my accountability. Got absolutely stones to lose which seems pretty daunting. Starting today at bang on 18 and half stone.

Just about to head out to supermarket to stock up on fruit and veg. Plan is to half a couple of fat free yogurts in the morning with some berries mixed in. Healthy low-fat microwave meal for lunch with some fruit and perhaps a bag of snack a jacks or something and a can of sugar free pop. Then the wife and I have gousto meals for dinner which are generally pretty healthy obviously plenty of water too. Here goes...
 

S Peel from Gedling

Stuart Pearce
Right this can be my accountability. Got absolutely stones to lose which seems pretty daunting. Starting today at bang on 18 and half stone.

Just about to head out to supermarket to stock up on fruit and veg. Plan is to half a couple of fat free yogurts in the morning with some berries mixed in. Healthy low-fat microwave meal for lunch with some fruit and perhaps a bag of snack a jacks or something and a can of sugar free pop. Then the wife and I have gousto meals for dinner which are generally pretty healthy obviously plenty of water too. Here goes...

Good luck


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football post

Geoff Thomas
There's some great eating tips on the Demise of Derby County thread at the moment courtesy of Rocka and Build a Bonfire.
 

Morpeth_Edgar

A none cap wonder
Right this can be my accountability. Got absolutely stones to lose which seems pretty daunting. Starting today at bang on 18 and half stone.

Just about to head out to supermarket to stock up on fruit and veg. Plan is to half a couple of fat free yogurts in the morning with some berries mixed in. Healthy low-fat microwave meal for lunch with some fruit and perhaps a bag of snack a jacks or something and a can of sugar free pop. Then the wife and I have gousto meals for dinner which are generally pretty healthy obviously plenty of water too. Here goes...
Good luck sir. And don't worry about the times when your weight goes up when you weigh yourself. I found that weight loss comes in waves, and sometimes the increases are just when the body rebalances itself in anticipation of the next drop.

What are you aiming for?
 

Cloughie1975

Grenville Morris
Right this can be my accountability. Got absolutely stones to lose which seems pretty daunting. Starting today at bang on 18 and half stone.

Just about to head out to supermarket to stock up on fruit and veg. Plan is to half a couple of fat free yogurts in the morning with some berries mixed in. Healthy low-fat microwave meal for lunch with some fruit and perhaps a bag of snack a jacks or something and a can of sugar free pop. Then the wife and I have gousto meals for dinner which are generally pretty healthy obviously plenty of water too. Here goes...
Good luck,Yeezy.
I was diagnosed with high cholesterol in 2009(and was out of condition)-I decided to do something about
it by-
1.Changing my diet(in my view,smaller portions of the same food don’t work)by drastically reducing my
saturated fat intake.Filling up if necessary on low fat foods worked for me.
2.Cutting out snacks between meals.
3.Walking 40 minutes every day before work(more if possible more)come rain or shine.

Result-My cholesterol,blood pressure and pulse were perfect within 3 months and I lost a stone in weight.
I’ve lost a further stone and a quarter since and maintained a healthy cholesterol level by continuing to
walk and watch my diet.

It can be done,young man-best wishes.
 

Fawazzock

Jack Armstrong
I've made modest improvements to my health through:
- wholesome food
- finding exercise I like (could be for social reasons)
- sleeping at a decent time

I frequently slip, but generally I'm in better shape.

Find changes you can sustain. Good luck!
 

MaxiRobriguez

Bob McKinlay
Losing weight is tough, especially if you've got a young child and are knackered. Try and keep it as simple as possible to allow you the greatest chance of succeeding. The hardest part of doing anything differently is mindset/making it routine. You want to aim for easy-enough, short term goals that are actually achievable and allow you to grow in confidence. Once you achieve those goals and they become routine, then you add another set or change them slightly. Small steps will keep you on the right track.

For this week you might do something as simple as:
1) I will go out on a 30 walk every day (with your child if you can, nice bonding!)
2) I will home cook six out of seven days this week.
3) The plates I cook will be 30% protein, 30% carbs, 40% veg.

See how you go. You might even find that harder than you think (not to discourage) but the idea is getting foundations in place to allow you to succeed over long term. Once you've got foundations in, then you can look at being more adventurous and setting the longer term goals.
 
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