FabSwingers.com > Forums > The Lounge > losing beer belly..
losing beer belly..
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By (user no longer on site) OP
over a year ago
|
Hi everyone.
I need advice help tips and motivation..
I really need to lose my beer belly and gut.
It's disgusting.
Any advice folks?
I've cut out the takeaways, fizzy pop and other crap But it's not shifting..
|
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By (user no longer on site)
over a year ago
|
"Hi everyone.
I need advice help tips and motivation..
I really need to lose my beer belly and gut.
It's disgusting.
Any advice folks?
I've cut out the takeaways, fizzy pop and other crap But it's not shifting..
"
Do more exercise, eat less calories. |
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By (user no longer on site)
over a year ago
|
"Hi everyone.
I need advice help tips and motivation..
I really need to lose my beer belly and gut.
It's disgusting.
Any advice folks?
I've cut out the takeaways, fizzy pop and other crap But it's not shifting..
"
Stop drinking beer? |
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By (user no longer on site) OP
over a year ago
|
"Hi everyone.
I need advice help tips and motivation..
I really need to lose my beer belly and gut.
It's disgusting.
Any advice folks?
I've cut out the takeaways, fizzy pop and other crap But it's not shifting..
Do more exercise, eat less calories."
For some reason the gym just doesn't get me motivated.
I play football an hour a week |
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By (user no longer on site)
over a year ago
|
"Hi everyone.
I need advice help tips and motivation..
I really need to lose my beer belly and gut.
It's disgusting.
Any advice folks?
I've cut out the takeaways, fizzy pop and other crap But it's not shifting..
Do more exercise, eat less calories.
For some reason the gym just doesn't get me motivated.
I play football an hour a week"
1 hour a week exercise isn't enough for anyone. This is probably why you're not losing any fat. |
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By (user no longer on site)
over a year ago
|
"Hi everyone.
I need advice help tips and motivation..
I really need to lose my beer belly and gut.
It's disgusting.
Any advice folks?
I've cut out the takeaways, fizzy pop and other crap But it's not shifting..
Do more exercise, eat less calories.
For some reason the gym just doesn't get me motivated.
I play football an hour a week"
Play more football then.
Do circuit training with your football team.
Go for a jog round the park.
Get on a bike for a few hours a week.
Walk for an hour every day.
Get a copy of the Insanity workout DVD's.
None of those things involve a gym. |
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By (user no longer on site)
over a year ago
|
"Hi everyone.
I need advice help tips and motivation..
I really need to lose my beer belly and gut.
It's disgusting.
Any advice folks?
I've cut out the takeaways, fizzy pop and other crap But it's not shifting..
Do more exercise, eat less calories.
For some reason the gym just doesn't get me motivated.
I play football an hour a week
Play more football then.
Do circuit training with your football team.
Go for a jog round the park.
Get on a bike for a few hours a week.
Walk for an hour every day.
Get a copy of the Insanity workout DVD's.
None of those things involve a gym."
 |
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By *adybee77Woman
over a year ago
MAMOBA, miles and miles of bugger all (Aberdeenshire) |
Exercise more - it does not need to be the gym... and an hour a week will not cut it.
I lost weight, but normally spend about 4 hours a week in the gym, do about 4 or 5 classes, teach occasionally, and also swim most days after the gym.
Its not easy, but nothing worthwhile is. To successfully lose weight, you need to balance intake V output, and be in deficit
I also use myfitnesspal app to track calories - although at the moment I am not doing that as I am injured and I don't want to obsess.. |
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By (user no longer on site)
over a year ago
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"I thinking of walking 35 mins to work and 35 back.. Would this help? "
Yes, it would help. It's almost certainly not really enough unless you diet very hard too. |
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By *adybee77Woman
over a year ago
MAMOBA, miles and miles of bugger all (Aberdeenshire) |
"I thinking of walking 35 mins to work and 35 back.. Would this help? "
It depends on the speed you walk at - fast enough to get your heart rate raised, then it will help a little - but is not targeted to your abdomen so will make a slight overall difference to your cardio fitness, but not solve your issue with your tummy.
A 35 minute gentle stroll won't make the blindest bit of difference tho |
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The calorific burn from walking will be massively outweighed by dietary calories
Exercise is obviously good but it's really hard to shift weight by exercise alone
Lower calorie over 24 hour intake is required, what is your calorie intake at breakfast, lunch etc, do you check what and what portion size you're having? |
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By (user no longer on site)
over a year ago
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You say you've cut out the takeaways etc but what's your diet like now? Suggestion above about getting an idea of your calorie intake using myfitnesspal or similar sounds like a good one. |
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By (user no longer on site)
over a year ago
|
"I ate takeaways every night drank Nearly every night.
Just wanna get back into shape cuz feel so shit an down about it "
You're doing the right thing by trying to improve your health then. Good luck. Hopefully there will be plenty of people on this thread who can give good advice. |
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By (user no longer on site)
over a year ago
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Eat more. No im serious. But eat the right foods. Protein, carbs and good fat sources.
Increasing calories whilst increasing exercise - doesnt have to be cardio ie walking/running, it could be weight training, will raise your metabolism and will burn fat. If you wanted to consider weight training as a beginner id suggest a full body workout 3x a week Mon Weds Fri, weekends off.
Drink lots of water. No LOTS of water. 3 litres minimum, in this weather even 4.
But above all else give it time. Set weekly targets to motivate yourself. Believe in yourself and you WILL get results |
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By (user no longer on site) OP
over a year ago
|
Breakfast is usually choc bar an cuppa
Dinner is usually Ham sandwich an low fat yogurt
Tea is usually chicken burgers salad an handful of fries
Ive cut cups of tea out to one, two max a day.
Drinking more water.
Trouble is I usually eat late. |
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By (user no longer on site)
over a year ago
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It wont happen over night,
I can loose weight very easy but know loads of people who take 3-4 months just to lose a few pounds,
Find out what you can and can't eat and keep exercising |
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By *r Man.Man
over a year ago
London |
"Hi everyone.
I need advice help tips and motivation..
I really need to lose my beer belly and gut.
It's disgusting.
Any advice folks?
I've cut out the takeaways, fizzy pop and other crap But it's not shifting..
"
You've spent time and money developing your one pack, are you sure you want to throw it all away  |
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By (user no longer on site)
over a year ago
|
"Hi everyone.
I need advice help tips and motivation..
I really need to lose my beer belly and gut.
It's disgusting.
Any advice folks?
I've cut out the takeaways, fizzy pop and other crap But it's not shifting..
Do more exercise, eat less calories.
For some reason the gym just doesn't get me motivated.
I play football an hour a week
1 hour a week exercise isn't enough for anyone. This is probably why you're not losing any fat. "
This and also adjust your diet as its 70% diet and 30% exercise. There is a web site I use its full of great advise on different training methods and its also got some fat burning meal plans. Rome was not built in a day so have patience and perseverance and you will get there. |
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By *icky999Man
over a year ago
warrington |
"I thinking of walking 35 mins to work and 35 back.. Would this help?
Everything you do to excercise will help. Work up to running it will help the football too. "
this you already know more exercise less carbs. the cheat your looking for is no carbs for an hour after footie. fat'll drop off. |
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By (user no longer on site)
over a year ago
|
"Breakfast is usually choc bar an cuppa
Dinner is usually Ham sandwich an low fat yogurt
Tea is usually chicken burgers salad an handful of fries
Ive cut cups of tea out to one, two max a day.
Drinking more water.
Trouble is I usually eat late. "
That's a *terrible* diet. Like, really bad.
Try having something healthy at all those meals instead of the crap you're currently eating. |
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By (user no longer on site) OP
over a year ago
|
"Its kinda easy but hard, you need to go way below 2500kcal, would suggest around 1700 to see results. and as well do lots of cardio. "
What would be a realistic diet then? Pm me |
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By *adybee77Woman
over a year ago
MAMOBA, miles and miles of bugger all (Aberdeenshire) |
"Breakfast is usually choc bar an cuppa
Dinner is usually Ham sandwich an low fat yogurt
Tea is usually chicken burgers salad an handful of fries
Ive cut cups of tea out to one, two max a day.
Drinking more water.
Trouble is I usually eat late. "
Uhm, I'd have a decent look at your diet and really throw this out and start again.
Thats an awful lot of empty sugar and refined foods. Low fat foods are usually cram packed with sugar to make up for the taste.
I lost 18 stone, and do not use any diet products - still use cream and butter in my cooking - all be it in smaller quantities now, with cleaner, more natural foods.
Oh and a chocolate bar is a bad breakfast - you will get a terrible sugar crash mid morning, and either feel very hungry and snack badly, or just underperform. Its empty calories and no goodness for your body. |
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By (user no longer on site)
over a year ago
|
"Breakfast is usually choc bar an cuppa
Dinner is usually Ham sandwich an low fat yogurt
Tea is usually chicken burgers salad an handful of fries
Ive cut cups of tea out to one, two max a day.
Drinking more water.
Trouble is I usually eat late. "
I wanted to lose my beer belly for vegas last year. I used to drink wine during evening, tea during day and eat a lot of bread as was lazy with my diet.
I cut out the wine and when I d*unk turned to g&t, went to gym 3 times a week and run, cycled and swam. For dinner I would eat chicken and rice or similar during the day.
It all worked. Struggling to get the motivation to do it this year mind |
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By (user no longer on site)
over a year ago
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"Its kinda easy but hard, you need to go way below 2500kcal, would suggest around 1700 to see results. and as well do lots of cardio. "
I disagree. Politely. The OP needs to work out his daily macros, id suggest he start in a calorie deficit of 200 calories from whatever he works out his daily macros to be. |
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"Its kinda easy but hard, you need to go way below 2500kcal, would suggest around 1700 to see results. and as well do lots of cardio.
What would be a realistic diet then? Pm me "
I'd rather we all were told.... |
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By (user no longer on site)
over a year ago
|
"I ate takeaways every night drank Nearly every night.
Just wanna get back into shape cuz feel so shit an down about it "
No need to feel shit and down. Plenty of ladies post "I hate my body" type threads and everyone tells them they look great as they are.
You look great
Having said that though I think it's great that you want to get in shape.
Eat less. Move lots more. Good luck |
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By (user no longer on site)
over a year ago
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"I thinking of walking 35 mins to work and 35 back.. Would this help? "
It would ! But don't just walk slow walk just below jogging speed ?
Have your work clothes in a back pack and either carry weight in it or holding hand weights !
Improves the fitness and hopefully you'll see some benefit ? Always dreaded sit ups ?? |
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By (user no longer on site)
over a year ago
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Make your meals from fresh un-processed produce. You can have low fat burgers grilled with granary bun and low fat mayo etc. Roast thick cut potatoes in a little low cal spray if you need your chip fix. Drink plenty of water and cut out refined sugar. I'm no expert but these are common sense ideas. Your diet is still not good. |
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By (user no longer on site)
over a year ago
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"Its kinda easy but hard, you need to go way below 2500kcal, would suggest around 1700 to see results. and as well do lots of cardio.
What would be a realistic diet then? Pm me
I'd rather we all were told...."
Yes not sure tho myself, but mostly focus on fish, chicken salmon and some vegatables for carbs, egg as well. |
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By (user no longer on site)
over a year ago
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"Its kinda easy but hard, you need to go way below 2500kcal, would suggest around 1700 to see results. and as well do lots of cardio.
I disagree. Politely. The OP needs to work out his daily macros, id suggest he start in a calorie deficit of 200 calories from whatever he works out his daily macros to be. "
It can be hard to do tho, as one gram of beer has 9 extra calories to calculate. |
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By (user no longer on site)
over a year ago
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Eat more meals of better quality. You need oily fish,nuts,vegetables and fruit for different health benefits. Have a variety of foods so you don't get bored. You can stir fry,roast veg,grill chicken,steam fish. Make your food prep enjoyable and interesting. |
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By (user no longer on site)
over a year ago
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"Its kinda easy but hard, you need to go way below 2500kcal, would suggest around 1700 to see results. and as well do lots of cardio.
What would be a realistic diet then? Pm me
I'd rather we all were told....Yes not sure tho myself, but mostly focus on fish, chicken salmon and some vegatables for carbs, egg as well."
Don't forget Shag he's not using the gym to build muscles. He wants to trim fat and not bulk up muscle. First step is to substitute fats for healthier ones and lower his intake. Trans fats are in a lot of packaged and processed food. Hydrogenated fat is first thing to cut out. |
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By (user no longer on site)
over a year ago
|
"Its kinda easy but hard, you need to go way below 2500kcal, would suggest around 1700 to see results. and as well do lots of cardio.
I disagree. Politely. The OP needs to work out his daily macros, id suggest he start in a calorie deficit of 200 calories from whatever he works out his daily macros to be. It can be hard to do tho, as one gram of beer has 9 extra calories to calculate."
True but if the OP followed an IIFYM (if it fits your macros) style diet he can track his calories with the myfitnesspal app entering each thing as he goes along during the day. He can also use it to factor in some treats providing he sticks to his daily calorific requirements - I find this a great motivator I cant eat chicken and rice as its bland and boring. Today I ate krispy kreme doughnuts and im still ripped |
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By (user no longer on site)
over a year ago
|
"I ate takeaways every night drank Nearly every night.
Just wanna get back into shape cuz feel so shit an down about it
No need to feel shit and down. Plenty of ladies post "I hate my body" type threads and everyone tells them they look great as they are.
You look great
Having said that though I think it's great that you want to get in shape.
Eat less. Move lots more. Good luck "
This is true |
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By (user no longer on site)
over a year ago
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"Everyone been really good and thanks all for the advice
First things first.
Must by scales."
Do you need scales? Or would you be better judging by the way that your clothes fit, using measurements or before and after pics?
(I'm one to talk, I'm a bit weight obsessed at the mo but do as I say, not as I do ) |
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By (user no longer on site)
over a year ago
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"Everyone been really good and thanks all for the advice
First things first.
Must by scales.
Do you need scales? Or would you be better judging by the way that your clothes fit, using measurements or before and after pics?
(I'm one to talk, I'm a bit weight obsessed at the mo but do as I say, not as I do )"
Totally TOTALLY agree. Go by how you look in the mirror ignore the scales. Yes they are a good guide but dont get obssessed with them |
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Start with having a bowl of porridge.. use almond milk (tastes sweet) but it's far better for you and keeps you feeling less hungry, allowing a smaller lunch... all eases off the calories gently without you feeling empty!
|
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By (user no longer on site)
over a year ago
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"Everyone been really good and thanks all for the advice
First things first.
Must by scales.
Do you need scales? Or would you be better judging by the way that your clothes fit, using measurements or before and after pics?
(I'm one to talk, I'm a bit weight obsessed at the mo but do as I say, not as I do )"
I honestly cannot remember the last time I stood on scales. I do go my by clothing though as I notice as I work my way though the belt notches. |
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By (user no longer on site)
over a year ago
|
"Its kinda easy but hard, you need to go way below 2500kcal, would suggest around 1700 to see results. and as well do lots of cardio.
What would be a realistic diet then? Pm me
I'd rather we all were told....Yes not sure tho myself, but mostly focus on fish, chicken salmon and some vegatables for carbs, egg as well.
Don't forget Shag he's not using the gym to build muscles. He wants to trim fat and not bulk up muscle. First step is to substitute fats for healthier ones and lower his intake. Trans fats are in a lot of packaged and processed food. Hydrogenated fat is first thing to cut out. "
Yes good point there as its by cutting out more what you eat and stuff, that's right processed stuff aint good for you so that would be good to cut out. |
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By (user no longer on site) OP
over a year ago
|
"Everyone been really good and thanks all for the advice
First things first.
Must by scales.
Do you need scales? Or would you be better judging by the way that your clothes fit, using measurements or before and after pics?
(I'm one to talk, I'm a bit weight obsessed at the mo but do as I say, not as I do )
I honestly cannot remember the last time I stood on scales. I do go my by clothing though as I notice as I work my way though the belt notches. "
Would weetabix be a bad start to brrakfast |
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By (user no longer on site)
over a year ago
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"Soooo much advice lol"
The other thing is what works for one might not work for the other, you just have a play around with different things and set yourself small achievable targets as this will keep you motivated better than having a hard to reach target. |
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By (user no longer on site)
over a year ago
|
"Its kinda easy but hard, you need to go way below 2500kcal, would suggest around 1700 to see results. and as well do lots of cardio.
I disagree. Politely. The OP needs to work out his daily macros, id suggest he start in a calorie deficit of 200 calories from whatever he works out his daily macros to be. It can be hard to do tho, as one gram of beer has 9 extra calories to calculate.
True but if the OP followed an IIFYM (if it fits your macros) style diet he can track his calories with the myfitnesspal app entering each thing as he goes along during the day. He can also use it to factor in some treats providing he sticks to his daily calorific requirements - I find this a great motivator I cant eat chicken and rice as its bland and boring. Today I ate krispy kreme doughnuts and im still ripped"
YEs that's good one to use to, haven't tried it out but sounds fun. Yeah donuts, good one. |
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By (user no longer on site)
over a year ago
|
"Everyone been really good and thanks all for the advice
First things first.
Must by scales.
Do you need scales? Or would you be better judging by the way that your clothes fit, using measurements or before and after pics?
(I'm one to talk, I'm a bit weight obsessed at the mo but do as I say, not as I do )
I honestly cannot remember the last time I stood on scales. I do go my by clothing though as I notice as I work my way though the belt notches.
Would weetabix be a bad start to brrakfast"
Not chocolate weetabix. Or 12 spoonfuls of sugar. And why cut out cups of tea? |
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By (user no longer on site) OP
over a year ago
|
"Everyone been really good and thanks all for the advice
First things first.
Must by scales.
Do you need scales? Or would you be better judging by the way that your clothes fit, using measurements or before and after pics?
(I'm one to talk, I'm a bit weight obsessed at the mo but do as I say, not as I do )
I honestly cannot remember the last time I stood on scales. I do go my by clothing though as I notice as I work my way though the belt notches.
Would weetabix be a bad start to brrakfast
Not chocolate weetabix. Or 12 spoonfuls of sugar. And why cut out cups of tea? "
Normal weetabix an milk
Sprinkle of sugar.
I found the tea was giving me a lot of heartburn |
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By (user no longer on site)
over a year ago
|
You don't want to stop eating. You need to start eating the right foods. So, you're looking at eating the right fibre, proteins, carbs and you definately need your fruit and vegetables in there too.
You're not going to be seeing results as quick as you'd like. It's a slow process but that's what makes it worth it and should keep you motivated.
If you don't have the time to exercise or go to they gym, then you can always break up your day and fit in small exercises throughout the day or replace certain things with something active.
For example, if you were to drive to work, why not walk it now? If you use the lifts, now use the stairs. If you used a trolley to carry things to your car, why not try carrying it yourself?
Little things like that. People always try to do the 'big' things but overlook the little steps that are sometimes most effective.
All the best OP. I'm in the same boat. We can do this!
|
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By (user no longer on site)
over a year ago
|
"Everyone been really good and thanks all for the advice
First things first.
Must by scales.
Do you need scales? Or would you be better judging by the way that your clothes fit, using measurements or before and after pics?
(I'm one to talk, I'm a bit weight obsessed at the mo but do as I say, not as I do )
I honestly cannot remember the last time I stood on scales. I do go my by clothing though as I notice as I work my way though the belt notches.
Would weetabix be a bad start to brrakfast"
porridge would be a better stat for you to be honest as the oats are slow burning and there is protein in there too which will help ignite your system. |
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By (user no longer on site) OP
over a year ago
|
"You don't want to stop eating. You need to start eating the right foods. So, you're looking at eating the right fibre, proteins, carbs and you definately need your fruit and vegetables in there too.
You're not going to be seeing results as quick as you'd like. It's a slow process but that's what makes it worth it and should keep you motivated.
If you don't have the time to exercise or go to they gym, then you can always break up your day and fit in small exercises throughout the day or replace certain things with something active.
For example, if you were to drive to work, why not walk it now? If you use the lifts, now use the stairs. If you used a trolley to carry things to your car, why not try carrying it yourself?
Little things like that. People always try to do the 'big' things but overlook the little steps that are sometimes most effective.
All the best OP. I'm in the same boat. We can do this!
"
cuz I work in the steel industry
I've started lifting steel an doing 'reps' whrn I lift stuff.
Once this weather cools down I gonnastart walking again |
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By (user no longer on site)
over a year ago
|
"Hi everyone.
I need advice help tips and motivation..
I really need to lose my beer belly and gut.
It's disgusting.
Any advice folks?
I've cut out the takeaways, fizzy pop and other crap But it's not shifting..
"
Good on you for making that start its hard..
So keep up the good work!!
Regarding how to lose the belly.. It's going to be a slow process... So don't expect over night results!
Starting of... Cardio is important.. And needs to be more then 1hr per week.. More like 30 mins a day.. 30- 60 mins walking a day is good to start and Les impact on joints ..
Then you need to start lifting weights doent need to be heavy heavy... But you need to use energy lifting them...
At the beginning it's all about toning .. The bigger the muscles to more energy you expend using them..
So for example if at the mo you use 1 calorie lifting a cup... If you train with weights and muscle mass gets even a bit bigger!!! You can then expend 2 calories lifting a cup!!
So basically train hard and you use more calories doing nothing... There's always a perk..
So a good diet!!
Get more walking or cycling in there!! Less impact on knees!!! Or swimming with is overall body toning/workout!
And weight train.. Nor arnie weights... But it's got to be a slight challenge and lots of.
And you already done the hard part .. Getting out all the crap!! |
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By (user no longer on site)
over a year ago
|
"Everyone been really good and thanks all for the advice
First things first.
Must by scales.
Do you need scales? Or would you be better judging by the way that your clothes fit, using measurements or before and after pics?
(I'm one to talk, I'm a bit weight obsessed at the mo but do as I say, not as I do )
I honestly cannot remember the last time I stood on scales. I do go my by clothing though as I notice as I work my way though the belt notches.
Would weetabix be a bad start to brrakfast"
Alternate your breakfasts. Porridge with half water half milk and fruit on it. Scrambled eggs on wholemeal toast another day. Grilled low fat bacon,grilled tomatoes and mushrooms with wholemeal toast another. Look up healthy,low fat meals. Breakfast is the meal I struggle with as I can't eat early. |
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"Breakfast is usually choc bar an cuppa
Dinner is usually Ham sandwich an low fat yogurt
Tea is usually chicken burgers salad an handful of fries
Ive cut cups of tea out to one, two max a day.
Drinking more water.
Trouble is I usually eat late. "
So when you said you cut out the crap, you haven't... Choc bar for breakfast??? Try porridge.. Low fat yoghurts are normally full of sugar. Instead of chicken burgers just have chicken! No fries unless they are not done in a fryer make your own.. Eating late isn't really a problem if you eat right! I often get the munchies in the evening and eat some chicken and boiled eggs. |
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"Everyone been really good and thanks all for the advice
First things first.
Must by scales.
Do you need scales? Or would you be better judging by the way that your clothes fit, using measurements or before and after pics?
(I'm one to talk, I'm a bit weight obsessed at the mo but do as I say, not as I do )
I honestly cannot remember the last time I stood on scales. I do go my by clothing though as I notice as I work my way though the belt notches.
Would weetabix be a bad start to brrakfast
Not chocolate weetabix. Or 12 spoonfuls of sugar. And why cut out cups of tea?
Normal weetabix an milk
Sprinkle of sugar.
I found the tea was giving me a lot of heartburn "
Buy stevia. It's a sugar alternative without the chemical nastiness of sweeteners. I have I on my cereal and in my tea now. |
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By (user no longer on site)
over a year ago
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Another little bit of advice:
Don't eat after 6pm.
You should go to sleep feeling hungry.
In fact, initially you should feel hungry most of the time as you'll be reducing your intake and your body will react by alerting you with hunger messages. If you're not hungry your body is not using your fat reserves.
And stay off the booze.
This works for me, I also do high intensity cardio 3x a week (Zumba and Step).
Good luck! |
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By *P2903Couple
over a year ago
Rotherham |
Run a 1000kcal deficit daily. 7 days of that is 7000kcal. 1lb of fat is 3500kcal. Voilà. No exercise and 2lbs weight loss a week.
You can do exercise on top of this if you want. Anything extra you burn you get to add to your daily kcal allowance. Bonus!
Try to stick to a sensible ratio of carbs/fat/protein and remember that you can fail every day at hitting your targets so long as you keep going.
Myfitnesspal is very helpful so long as you actively use it. Weight loss will happen.
Targeted locational weight loss is a myth. You need to lose fat from everywhere and guess which bit you lose last when you're a bloke?
Do the maths and give it an appropriate time for the changes. You cannot rush things and you should be realistic about what you need to lose and what your end game is. Finally, take joy in every little victory.
Good luck  |
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By (user no longer on site)
over a year ago
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Some of the "advice" on this thread now is totally laughable. Ive heard the hippies from Herbalife talk more sense and they talk absolute crap on their best days. |
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By (user no longer on site)
over a year ago
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Wow some of these calorie deficits are actually not Good for you... As a lighter framed female some maybe able to handle going to bed hungry!! Or even a unnecessary-1000 cals a day deficit!!
As your Basal rate ( calories you burn just being alive) is prob around 1500... You can research basal rate calculators!! For a better estimate for your body make up!!
But as an active bigger framed male... I would advise no more then 300-500 cal deficit! As you will be exhausted ... Moody and will prob give up your goals due to being extremely exhausted!!!
Daily average male should consume 2500 cals
For example if your Basal rate is 1500 and.. The last 1000 powers you for all your work and walking Etc
Don't drop more then 500 at the start!! As then you will only have enough Cals to do very little
As a athlete and gym lover I have tried various things..
If you exercise do not reduce the calories more then 500.... (From the standard 2500cal a day estimate)
Good place to start is figure out how many calories you consume each day....
By the sound of it it will be higher then 2500.
Then every week drop off a few hundred Cals.. (To power your new workouts and exercise) until you are consuming the 2500..
I have done this in a very simplistic manner.. But just an introduction to it all as it is overwhelming when you start off..
And people will tell you loads about what they do.. Just keep a simple approach .. And do it slow
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By (user no longer on site)
over a year ago
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"Run a 1000kcal deficit daily. 7 days of that is 7000kcal. 1lb of fat is 3500kcal. Voilà. No exercise and 2lbs weight loss a week.
You can do exercise on top of this if you want. Anything extra you burn you get to add to your daily kcal allowance. Bonus!
Try to stick to a sensible ratio of carbs/fat/protein and remember that you can fail every day at hitting your targets so long as you keep going.
Myfitnesspal is very helpful so long as you actively use it. Weight loss will happen.
Targeted locational weight loss is a myth. You need to lose fat from everywhere and guess which bit you lose last when you're a bloke?
Do the maths and give it an appropriate time for the changes. You cannot rush things and you should be realistic about what you need to lose and what your end game is. Finally, take joy in every little victory.
Good luck "
Buy the book;
'Why we get fat and what to do about it'. By Garry Taubes
1. Read it
2. Digest contents (not literally)
3.action findings
Any questions just ask
Thank me later
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"Some of the "advice" on this thread now is totally laughable. Ive heard the hippies from Herbalife talk more sense and they talk absolute crap on their best days. "
I get so many messages from herbalife and aloe Vera and slimming wraps sellers on facebook every week it drives me nuts! There's really no need to starve, use products or go on shy crazy fad diet to lose weight. Just eat the right things and exercise helps! |
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By (user no longer on site)
over a year ago
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"I thinking of walking 35 mins to work and 35 back.. Would this help? "
don't think, do. keep active all the time and don't snack. soon drop those pounds. oh and no "i've been good this week, i can treat myself on saturday" |
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Increase your metabolic rate. High intensity interval training raises it for most of the day afterwards. Keep a food diary and target food to be replaced by something else.
Targeted body part fat loss isn't possible, but you can reduce your body fat overall. Guys do tend to add it on their stomachs, so it may shift from there primarily but not exclusively.
I don't know how much you have to lose, but be prepared for long term lifestyle health changes. So do this when you're motivated.
I think if you focus on increasing your metabolic rate, you're on to a winner, coupled with some dietary changes.
Research shows that people who do exercise that they enjoy have greater success at sticking with it. Do what's enjoyable, even if hard work. |
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By (user no longer on site)
over a year ago
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Alright mate I have the same problem I've also cut the drinking out stopped with takeaways and graft hard at work digging holes and heavy lifting i drink plenty of water n eat salad n healthy food most days I've lost a stone in fat n replaced with muscle up top but where my gut is I'm not losing it I do 100 sit ups a day n still does not change |
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By (user no longer on site)
over a year ago
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"Alright mate I have the same problem I've also cut the drinking out stopped with takeaways and graft hard at work digging holes and heavy lifting i drink plenty of water n eat salad n healthy food most days I've lost a stone in fat n replaced with muscle up top but where my gut is I'm not losing it I do 100 sit ups a day n still does not change "
You can't spot reduce fat.
Doing sit ups won't reduce stomach fat.
You need to diet and lose fat all over. |
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By (user no longer on site)
over a year ago
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"Alright mate I have the same problem I've also cut the drinking out stopped with takeaways and graft hard at work digging holes and heavy lifting i drink plenty of water n eat salad n healthy food most days I've lost a stone in fat n replaced with muscle up top but where my gut is I'm not losing it I do 100 sit ups a day n still does not change "
You'll need to lose at least 6kg to get rid of the belly. It's usually the last place it shifts from. Once the fat is gone you'll start seeing the results of your sit-ups coming through.
Good luck! |
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Hi, seems to me the essential factor for weight control is exercise -- about 60% max continuous heartrate for about 3 sessions weekly of about 30mins each (a rough guide for max is 220 take away your age in years)I did it by getting familiar with my own rate in everyday situations by wearing a cheap sports heart rate monitor -- a wrist watch type helped me.
Then you can almost eat what you like as well?? Hope that helps. |
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"Hi everyone.
I need advice help tips and motivation..
I really need to lose my beer belly and gut.
It's disgusting.
Any advice folks?
I've cut out the takeaways, fizzy pop and other crap But it's not shifting..
"
Its educating the body to eat better and more exercise
Once thats in your head the body starts to follow the lead
Hope it helps
Good luck with the weight loss |
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By *horltzMan
over a year ago
heysham |
"Hi everyone.
I need advice help tips and motivation..
I really need to lose my beer belly and gut.
It's disgusting.
Any advice folks?
I've cut out the takeaways, fizzy pop and other crap But it's not shifting..
"
Don't eat bread and have a banana for breakfast , have a large bowl of rice krispies for tea , beer belly will soon become a thing of the past |
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By (user no longer on site)
over a year ago
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"Would I lose weight gradually walking to an from work?
"
Only if you control your diet to.
Most likely you'll just end up eating more to compensate otherwise |
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Evidence shows that sustained weight loss is more successful via diet and exercise changes combined.
Muscle has a higher metabolic rate than fat, pound for pound.
If you gain a higher proportion of muscle to fat, your basal metabolic rate will increase.
Do the high intensity interval exercise I outlined and it will be higher still for hours after each exercise routine.
Couple this with dietary changes. Don't follow fad diets if possible nor rapid huge weight loss plans, as generally they're not leading to sustained weight loss. |
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By (user no longer on site)
over a year ago
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"Alright mate I have the same problem I've also cut the drinking out stopped with takeaways and graft hard at work digging holes and heavy lifting i drink plenty of water n eat salad n healthy food most days I've lost a stone in fat n replaced with muscle up top but where my gut is I'm not losing it I do 100 sit ups a day n still does not change
You'll need to lose at least 6kg to get rid of the belly. It's usually the last place it shifts from. Once the fat is gone you'll start seeing the results of your sit-ups coming through.
Good luck! "
Thankyou |
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By (user no longer on site)
over a year ago
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"Hi everyone.
I need advice help tips and motivation..
I really need to lose my beer belly and gut.
It's disgusting.
Any advice folks?
I've cut out the takeaways, fizzy pop and other crap But it's not shifting..
Don't eat bread and have a banana for breakfast , have a large bowl of rice krispies for tea , beer belly will soon become a thing of the past"
That's not very healthy. Cereal isn't that good for you - especially cereal aimed at kids that's just packed with sugar. |
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