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Unread 06-15-2011, 09:11 AM   #1
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Looking for some methods to lose weight...

So I've been thinking, over the last 2 years life ain't really been grand and well, I put a bit more weight than perhaps I should of allowed, I consider my self overweight and unfit at the moment which is never a good thing.

I need some ways of beginning to shade the pounds and tone up any suggestions or routines to try, which doesn't involve Gym because I'm well to put it blunt. Skint,out of cash, etc etc.

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Unread 06-15-2011, 09:21 AM   #2
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Eat less and better and exercise more









But seriously, I've lost quite a bit of my body fat by just completely cutting out fast food and soda, confections (with OCCASIONAL exception) etc and eating less of what I do eat (lots of proteins, some carbs, a shitload of vegetables and a SHITLOAD of green tea and water) and making sure I run regularly. I can't stress running enough, it's free and utterly effective high-intensity pure cardio. Doing exercises like pushups, chinups, pullups, situps, squats etc (all free of course) can aid toning in the process etc etc. Really, aside from the basics you just have to KEEP AT IT, which most people forget. That and lay off booze almost 24/7 if you drink now, it sucks I know People look at changing your diet and exercise routine as a temporary thing to drop pounds, but it helps to see it as a lifelong change and commitment to yourself. Works for me so far anyway.

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Unread 06-15-2011, 09:27 AM   #3
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jog, its free. also jump rope ($5)
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Unread 06-15-2011, 09:28 AM   #4
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takes self control, my weight fluctuates more than david bowies sexual orientation. ive been using lipofuze coupled with a vegan diet and running about 2-4 miles 3-6 times a week.

it worx for me. haha, but seriously it dose.
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Unread 06-15-2011, 09:46 AM   #5
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I'm a little overweight but have lost a stone and a half in the last year. I've started doing a martial art which means I get at least some exercise regularly. You could start jogging or doing bike rides because they are cheap and you can go at your own pace. You should try and get a good workout at least 1/2 week if you can and force yourself to do it even if you think you don't want to, it's too easy to stop when you've just started. If possible see if you can join a group or have a friend along with you as you can drive each other to keep it up.
You should also be looking at your diet. I eat too much fast food but have cut it down a bit. I also started making my own sauces and cooking more in general. It's works out really cheap and you can make stuff that you really like. A big thing for a lot of people is portion control, if you eat too much in each meal it will really add up. Try and eat half your meal and leave it for a few minutes and then see if you are still hungry. A good way to monitor your diet is to write down everything you eat in a food diary. This will help you pinpoint your problem areas and you can see what you need to cut down on or cut out.
I'd advise against going on any specific diets, there are a lot of people who swear by very specific diets but I think just watching how much you eat and trying to eat a bit healthier will stand better to you than a month of shakes or cutting out carbs. I've seen people lose a lot of weight on a fad diet but they always end up putting it back on. Just try and get some exercise and eat better and you'll notice results.
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Unread 06-15-2011, 09:54 AM   #6
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Yeah some of this is useful, I was thinking of setting my self a daily routine, but I don't know where to start for exercise I was gonna try and do something like.

x Push ups
x Sit ups
x Squats

and like a Jog everyday on my estate, maybe twice.

I guess for my eating I've cut down on fast and junk, I think I eat alot more Fruits and Salads than I did before, but I don't believe in the diets as I've seen more people gain off them than lose.

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Unread 06-15-2011, 09:55 AM   #7
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First of all, If you are determined, you will do it easy.

Watch what you eat, try and cut down on fat and carbs... dont go for fast food. Buy some fruit, and if you get hungry eat an apple. You will probably also save some money.

About exercise, do what Jymellis said. Jogging is free, and jumping rope is a TREMENDOUS exercise. Fighters do it to lose a couple of pounds in a matter of days before a weighting ceremony for a reason.

Also, do the sort of exercises where you lift your own weight, like crunches, situps, pushups and that kind of thing. Particularly work on your leg muscles, and you will burn calories much easier. Do a set of pushups a couple of times a day (like when you wake up) or when nobody is watching

About 6 years ago I lost some 15 kilos doing that kind of stuff, and havent gained a gram of fat since. I actually got super fit and buff, and a couple of years ago, I decided to just keep at a certain weight, where not so much sacrifice on a diet and routine was needed. (Then a football injury kept me away from the gym for a while and I lost a bunch of muscle which Im still trying to gain back... but yeah)

Good luck man.
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Unread 06-15-2011, 11:02 AM   #8
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If your overweight and get no exercise, Ide be carefull to avoid injury by just jumping on an exercise routine. Google "from couch to 5k"
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Unread 06-15-2011, 11:06 AM   #9
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Quote:
Originally Posted by mountainjam View Post
If your overweight and get no exercise, Ide be carefull to avoid injury by just jumping on an exercise routine. Google "from couch to 5k"
Like I said before I'm overweight but it's not like I'm not doing anything before hand, most the time I'm doing alot of walking with things like my guitar + my bag for college which I've been told is stupidly heavy. The only injuries I'm worried about if I do anything is my ankles I injured when I used to do Karate.

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Unread 06-15-2011, 11:08 AM   #10
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Quote:
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If your overweight and get no exercise, Ide be carefull to avoid injury by just jumping on an exercise routine. Google "from couch to 5k"
Yeah, if you are very unfit then you should take care and read about how to stretch properly, static vs dynamic etc. Don't stretch without warming up a little first. Don't overdo it, especially at the start. There are great programs you can follow that will help you get fit correctly and steadily.
I'd also be wary of doing the same exercises every day at the beginning. If you want to do push ups etc do them every 2nd day and follow a plan to get the most out of it. You need time for recovery so switch up to other exercises every other day. You should be increasing the number per set as you get stronger.
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Unread 06-15-2011, 11:16 AM   #11
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make sure to calculate the amount of energy requirements(joules) you'll need. So that you don't eat too less. but just the right amount to be fit and lose weight. i recommand a 30% protein, %50 carbs , %20 fats. just google some basic on what foods has good essential fets and good proteins and try to make a balanced plan in excel or something. you can even log you're weight(and maybe %bodyfat) weekly/monthly whatever.


ps. i personally love to cycle. You'll make more km than jogging/running and give a see a lot more of the world. Also it is way less of an injury-sport than running.

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Unread 06-15-2011, 11:42 AM   #12
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Cycling however is pretty damned efficient, so unfortunately, it not a very time efficient method of burning calories.

What everyone else said is great advice. Losing weight is all about not having enough calories from food to fuel your body during the day, so your body has to turn to it's own stores. Be careful not to compensate too much when you exercise - it will make you more hungry than you were, and you can end up not being in negative calories, so nothing is going.

Exercise is great for many reasons, and it does increase your metabolism so that you burn more calories during the day. Doing jogging is cheap, and body weights are great as they are cheap, and tone you up nicely. The most important thing however is your diet. Eat healthily, and eat a tiny bit less, and your weight will decrease. Set yourself a target that is achievable, and with determination, you will reach it and feel amazing for it.
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Unread 06-15-2011, 11:57 AM   #13
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Quote:
Originally Posted by Origin View Post
Eat less and better and exercise more

.
/thread

More specifically, make sure everything you eat has nutritional value. That means plenty of fruits, veggies and quality protein. Carbs are okay, but try to limit them, especially at the end of the day. No sodas and never eat fast food. Ever. McDonald's is a plot to kill off the poor.

Timing and size of meals is important (you don't need to do the 5 meals a day thing either). Commit this old proverb to memory;

"Breakfast for a King, Lunch for a Prince, and dinner for a pauper."

Too many people eat for enjoyment instead of it's really purpose; to provide the energy we need to live. You don't need as many calories to go to sleep as you do to start your day, I hope.

As far as exercise, just do something physical everyday. There's a lot of good articles on the Art of Manliness for body weight exercise routines, as well as easy homemade gym equipment (check out the slosh-pipe, it's killer and only cost me about $15 to make).

Health & Sports | The Art of Manliness

The Beachbody Insanity DVD's are also really good home workouts.

Best of luck to you. It's not as hard as you would think. I started my routine in February, and to date of lost 4" from my waist and net -50lbs. And my diet isn't any stricter than what I mentioned above.

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Unread 06-15-2011, 12:01 PM   #14
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Like my dad says, people over think this way too much. It is a simple little math equation if anything. You want to lose weight? Take in less calories than you work off in a day. Want to gain weight? Take in more calories than you work off in a day. Simple as that.
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Unread 06-15-2011, 12:03 PM   #15
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The only scientific and working method for losing weight goes as follows: Take in less energy than you use.

as simple as that, and I know you can do it




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Unread 06-15-2011, 12:26 PM   #16
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Eat well and exercise. Taking in less energy than you use works in theory, but you cannot shirk the exercise or your metabolism will easily adjust the amount of energy you use. That is why at the end of the day girls on a 'diet' that don't exercise and whine about why they can't lose weight still don't lose weight.

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Unread 06-15-2011, 12:30 PM   #17
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Quote:
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The only scientific and working method for losing weight goes as follows: Take in less energy than you use.

as simple as that, and I know you can do it

ho there! say you'll need 13 MJ, if you take those 13MJ purely from sugar...

Also Low GI products for the win!

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Unread 06-15-2011, 12:37 PM   #18
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ho there! say you'll need 13 MJ, if you take those 13MJ purely from sugar...

Also Low GI products for the win!
But of course no sensible person would do that..... Or would they?*scratches chin*

But what I was trying to convey is that common sense goes a long way, in short, eat less than you use

*EDIT* GI has proven to be pretty effective




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Unread 06-15-2011, 12:40 PM   #19
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Sorry I couldn't resist...

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Unread 06-15-2011, 12:54 PM   #20
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Sorry I couldn't resist...



"I lost 40 pounds in 3 days!"

That was amazing!
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Unread 06-15-2011, 02:15 PM   #21
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Quote:
Originally Posted by gunshow86de View Post
"Breakfast for a King, Lunch for a Prince, and dinner for a pauper."
Take this phrase with a grain of salt though and don't interpret it LITERALLY, it means nutritional value wise NOT quantity. I used to think if I ate a good amount for breakfast, I'd have lots of energy and shit, but it was really just empty calories. Toast, some fruit and eggs + water/juice WILL provide you with the stuff you need to get going versus 3 bowls of garbage cereal.

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Unread 06-15-2011, 02:22 PM   #22
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Take this phrase with a grain of salt though and don't interpret it LITERALLY, it means nutritional value wise NOT quantity. I used to think if I ate a good amount for breakfast, I'd have lots of energy and shit, but it was really just empty calories. Toast, some fruit and eggs + water/juice WILL provide you with the stuff you need to get going versus 3 bowls of garbage cereal.
real men eat rolled oats and crushed wheat with mother flipping highprotein yoghurt(greek,0%) and nuts. [Regular swedish mealtime voice]IT's GOOD FOR YOU[/voice]

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Unread 06-15-2011, 02:24 PM   #23
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Quote:
Originally Posted by MFB View Post
Take this phrase with a grain of salt though and don't interpret it LITERALLY, it means nutritional value wise NOT quantity. I used to think if I ate a good amount for breakfast, I'd have lots of energy and shit, but it was really just empty calories. Toast, some fruit and eggs + water/juice WILL provide you with the stuff you need to get going versus 3 bowls of garbage cereal.
The saying comes about as most people eat their largest calorie load in the evening at dinner. I used to do the 3 eggs, cheese, ham bacon (very lean) 4 slices or so, 2 toast a bit of butter and a big glass of water. Bam 1000 calorie breakfast that may be a little fattier than some want but that is alright, fat isn't the devil it is built to be. At that point I was eatin 4k cals to stay at a weight with work and workouts. I have never quite gone back to that level of training though, expensive.

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Unread 06-15-2011, 02:35 PM   #24
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Unread 06-15-2011, 02:46 PM   #25
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