CH_Peter
Prominent Member
Well, I can't remember how many new threads I've started (not many) and I try to post here and there with advice on the electronics kit where I have the answers, but I have a small success story to share. So, here's to hoping that this might help someone else in my boat. It's simple, basic stuff that proves you don't need some fancy diet or costly exercise routine to lose weight, just some willpower and common sense.
I am 6'4" and depending on what you read, that means I should weigh about 13st 10lbs - maybe more, maybe less. That's somewhere in the middle of "ideal" that's quoted around the place. That is my weight today. 4 months ago it was 16st.
I started out by cutting out rubbish from my diet, reducing portions and eating more healthily. Fruit, not biscuits or crisps. No cakes or chocolate. Beer and wine were cut right out. I always ate bran flakes for brekkie, that didn't change. I cut down on sandwiches for lunch, replacing them with ryvita and things like low fat soft cheese or humous. I found that ryvita "thins" were good to have kicking around if I wanted a snack that wasn't fruit. Evening meals stayed much as they were (they were already quite healthy as my wife is a good cook, making homemade dishes almost all the time), but the odd take out, ready meal or chip-based meal was ditched. Portions were smaller and frozen peas or sweetcorn always served with the main. I didn't count every last calorie, but I certainly checked what I was eating when buying things to make sure it wasn't surprisingly bad for you.
I already played badminton once per week. I tried to add an evening of squash once per week when I could. Just this got me down to 15st in the space of about 6/7 weeks. The changes were easy to make, but the first 2-3 weeks were hard as I was often hungry - by body was used to having more food. Willpower was certainly required. However, seeing the weight coming off was enough of a reward to persevere. Having fruit to hand, ryvita thins and also cadbury's highlights drinking chocolate (for when I wanted something sweet) really helped.
Once I broke 15st, it got a little harder to shed weight and it slowed. Not uncommon. I kept the diet going, but because my squash partner got injured, I decided to give jogging a go. I did short distances (1.5miles) to start with using this handy site to map them out. I could just about make half that distance before needing to stop. I took it steady, walked back. Speed is was never a factor (it doesn't need to be to burn calories). I went 2-3 times a week and eventually was able to run the whole distance and each week started adding a little more. When I ran, I ate a little more (without going crazy), swapping out ryvita lunches for brown bread sandwiches and peanut butter (just a couple of slices, mind you). 5K burns about 500 calories. Eating too little won't necessarily get you losing weight long term and can obviously be pretty bad for you.
As the weight kept coming off steadily, I started to feel better, running was easier and I started to feel better and better. I had more energy, played with the kids more for longer. I even started to like what I saw in the mirror, so got some weights and did a 10 mins each morning before hopping in the shower.
Right now, I am not trying to lose any more. I run 5K three times per week in pretty respectable times. I am as fit as I have ever been and even have some tone. I spent a grand total of £60. £40 for some running shoes and £20 for some weights. I have the odd biscuit, sweet, desert, beer here and there without worrying as I'm not trying to lose weight and I keep exercising and eating well. Moderation is the key and because I didn't go crazy, my body seems happy to stay at my current weight - it's not piling back on. It feels great. I feel great.
What made it work for me:-
I hope this helps someone thinking they should lose some weight or trying to right now.
I am 6'4" and depending on what you read, that means I should weigh about 13st 10lbs - maybe more, maybe less. That's somewhere in the middle of "ideal" that's quoted around the place. That is my weight today. 4 months ago it was 16st.
I started out by cutting out rubbish from my diet, reducing portions and eating more healthily. Fruit, not biscuits or crisps. No cakes or chocolate. Beer and wine were cut right out. I always ate bran flakes for brekkie, that didn't change. I cut down on sandwiches for lunch, replacing them with ryvita and things like low fat soft cheese or humous. I found that ryvita "thins" were good to have kicking around if I wanted a snack that wasn't fruit. Evening meals stayed much as they were (they were already quite healthy as my wife is a good cook, making homemade dishes almost all the time), but the odd take out, ready meal or chip-based meal was ditched. Portions were smaller and frozen peas or sweetcorn always served with the main. I didn't count every last calorie, but I certainly checked what I was eating when buying things to make sure it wasn't surprisingly bad for you.
I already played badminton once per week. I tried to add an evening of squash once per week when I could. Just this got me down to 15st in the space of about 6/7 weeks. The changes were easy to make, but the first 2-3 weeks were hard as I was often hungry - by body was used to having more food. Willpower was certainly required. However, seeing the weight coming off was enough of a reward to persevere. Having fruit to hand, ryvita thins and also cadbury's highlights drinking chocolate (for when I wanted something sweet) really helped.
Once I broke 15st, it got a little harder to shed weight and it slowed. Not uncommon. I kept the diet going, but because my squash partner got injured, I decided to give jogging a go. I did short distances (1.5miles) to start with using this handy site to map them out. I could just about make half that distance before needing to stop. I took it steady, walked back. Speed is was never a factor (it doesn't need to be to burn calories). I went 2-3 times a week and eventually was able to run the whole distance and each week started adding a little more. When I ran, I ate a little more (without going crazy), swapping out ryvita lunches for brown bread sandwiches and peanut butter (just a couple of slices, mind you). 5K burns about 500 calories. Eating too little won't necessarily get you losing weight long term and can obviously be pretty bad for you.
As the weight kept coming off steadily, I started to feel better, running was easier and I started to feel better and better. I had more energy, played with the kids more for longer. I even started to like what I saw in the mirror, so got some weights and did a 10 mins each morning before hopping in the shower.
Right now, I am not trying to lose any more. I run 5K three times per week in pretty respectable times. I am as fit as I have ever been and even have some tone. I spent a grand total of £60. £40 for some running shoes and £20 for some weights. I have the odd biscuit, sweet, desert, beer here and there without worrying as I'm not trying to lose weight and I keep exercising and eating well. Moderation is the key and because I didn't go crazy, my body seems happy to stay at my current weight - it's not piling back on. It feels great. I feel great.
What made it work for me:-
- Cutting out all rubbish from my diet
- ...but still having stuff to replace it (fruit, hot choc, ryvita thins)
- Slowly increasing exercise
- ...but not starving myself
- Willpower for the first month
- Watching calories to start with, so I got the hang of the right amounts to eat (on exercise days and non-exercise days).
I hope this helps someone thinking they should lose some weight or trying to right now.