Help with the last weight loss hurdle

[hwedin]

Hi

I've recently lost a good amount of weight, I used to be ~112kg and I'm now ~84kg. I think that I've got about 4-5kg to go until the moobs, the last of the 'man baby' is gone and be the weight I should be. I managed just through simple things such as:

- no mid-week drinking (unless there is an occasion)
- no seconds at dinner
- small breakfast and lunch
- no cheese
- no starter or naan with the Friday night curry
- no convenience foods

I'm thinking I may have reached the limit of weight loss due to small diet changes alone. I don't want to start some major diet regime because it's demoralising and a chore.

The obvious thing would be to exercise more but my working day is very long and desk based (do an MSci, they said. It will be fun, they said), basically I leave the house at 7am and I'm not back till 8-9pm - so going to the gym before or after university isn't really an option. The university is 22 miles from my house, so commuting by bike is out too.

What could I do in my lunch hour?
Would walking for 30-45mins at lunchtime be a good idea?

Just want something light that won't mean having to change/shower after after doing it and not need any investment.

Thanks

 

[Emanon]

I leave for work at 9:00 am an I return home at 10:30 pm and in bed at 11. I know the feeling. But a couple times per week I used to head over to the stairs and set my timer for 5 minutes. I would run up and down the 3 flights for 5 minutes. You could start by walking up fast and walking down at a normal pace. Or running up and walking down until you get more fit. I also did somethig similar with sprints. I marked off 50 yards and would run all out for the 50 and then jog back, run again, jog back etc for 5 minutes. I did the same thing for 60 yards on a hill in fronto of my house. Run up walk down. At times I did it with a 30 lb sandbag on my shoulder switching shoulders each lap.
Sometimes I do dips on the arms of my chair. But I do get up and stand often just to get some movement.

Intervals are short in time and good for burning fat. I also take the stairs and never elevators. I sit at a desk a lot also but I get up and walk around everyonvce and awhile. I might get up and stand doing extensions. In other words I will go up and down on my toes for a bunch of reps or a minute. When I go to the bathroom (and no one is around) I might to 10-20 knee lifts. Just keep moving.

I find it interesting that you eat a small breakfast. You seem to have had success so I won't really question it. But breakfast imo should be the biggest meal and contain Carbs protein and fat. My first meal of the day is what gets my metabolism started. It also holds me over for awhile. It is said that we should eat a big breakfast, a moderate lunch and a small dinner. We tend to to the opposit with lunch and dinner.

Good luck.

 

[Taylor of Bank Street]

Would walking for 30-45mins at lunchtime be a good idea?
Thanks

Absolutely. My own view is that it's one of the best things most people can do in terms of risks of the activity vs. benefits derived.
Over time, I think you'll see this make a difference for you.

 

[Almightys]

Walking and getting up from that desk anytime is a great idea. Your eating regime is good but may suggest that you make breakfast yoru bigger meal followed by lunch and a modest dinner as you dont need many calories at night to go to sleep.

 

[DiG3430]

The two simplest things that have helped me the most:

1) Taking advantage of any excuse to get the body moving. Parking farther from the building, using the restroom furthest from my desk, walking laps up and down the halls from time to time, walking up and down some stairs, going for a walk around the building if it's nice outside. Any motion is better than staying still.

2) Eating smaller portions more frequently. I've gone from only eating a big lunch and dinner to eating something small approximately every two hours. Not only has it kicked my metabolism into high gear, but it's also easier to eat more nutritious foods when eating so frequently throughout the day. Dried fruits and nuts are personal favorites, and I can keep them at my desk without fear of spoilage so I don't have to lug food to and from home every day.

It sounds like you've already made great progress so far, kudos for that! And best of luck in clearing this last hurdle!

 

[Doc4]

I used to be ~112kg and I'm now ~84kg. I think that I've got about 4-5kg to go

I managed just through simple things such as:

- no mid-week drinking (unless there is an occasion)
- no seconds at dinner
- small breakfast and lunch
- no cheese
- no starter or naan with the Friday night curry
- no convenience foods

I'm thinking I may have reached the limit of weight loss due to small diet changes alone. I don't want to start some major diet regime because it's demoralising and a chore.

That is impressive. I also like that you have done this through changes to your diet which you (from the sounds of it) can live with and follow over the long term, rather than an overly spartan short-term thing.

Adding in some exercise will really help. Walking daily is a good one for sure. IF you can find the time to add in a brief series of bodyweight exercises as well, then you'll be doing really well. (For example, fifteen minutes before your morning shower doing, push-ups, sit-ups, squats, lunges, and the like, would really help.)

 

[rajagra]

Try skipping the occasional meal when it's convenient. The 3 meals a day routine is an outdated, unnecessary one. It sounds like this would be convenient for you quite often.
Some walking every day is very healthy, but weight control is mainly about eating. You can out eat the benefits of an hour's worth of intense exercise in a few seconds, so the priority should be clear.
I know skipping meals sounds hard, but once you accept the reality that we eat through habit not hunger, it gets easier.
Alternatively, a meal made of nothing but healthy vegetables is almost as effective as skipping a meal, calorie wise.

EDIT> If you haven't seen it already, watch "Eat, Fast and Live Longer" the BBC Horizon programme. It changed my life.

 

[hwedin]

Thanks guys

My diet happened by accident. I started on that list I mentioned without thinking and I didn't realise I was losing weight until I noticed that no clothes fitted me(in a good way)

I know the answer to the question was obvious but sometime you have to ask it to see it yourself.

I have looked at the fasting diet mentioned on Horizon. I may try it but if someone else in my house starts, I'll definitely do it.

Starting this week I'll get up 15-20 mins earlier and do some sit ups etc

 

[KTGumby]

Starting this week I'll get up 15-20 mins earlier and do some sit ups etc

Very nice job. You may want to consider rewarding yourself by setting aside just a little time 3-4 times each week to visit a free or inexpensive gym with a steam room, dry sauna, and/or Jacuzzi and give yourself a little you time in the spa after a little weight lifting or cardio. If your experience is anything like mine, you may well find that you'll come to view the trips to the gym as a special reward/treat. Take care.

 

[Indigo3]

Personally I think eating less is easier than doing more long term but the "fasting" diet is really no such thing as it allows a small meal to be had during the fasting period. I can however see that setting yourself 2 or 3 days of reduced calorie intake and allowing yourself to "eat what you like" on alternate days might be easier on the psyche than the sustained gruel of a traditional diet. A friend of mine has been doing it successfully and dropped at least a couple of stones by the look of him, the reality is you do anything but gorge on the alternate days as you get used to consuming less.

 

[Cfrpratt]

Good job and you are well on your way. Something our physical trainer told us was that when you go out to eat and order your food get a to-go box with the meal. Simply put half of it in the box when you get it. It works well. Of course I Amin the US and I don't know if the portions are the same over there in the UK. Also if you have an ipad or iPhone or any other smartphone, there is a multitude of apps out there designed for you to work out with just your body weight. The one I have currently is called "body weight" it does the trick when I am pressed for time and can't get to the gym. I wish you well and congratulate you on all the weight lost thus far! Good job and keep at it!

 

[rajagra]

the "fasting" diet is really no such thing as it allows a small meal to be had during the fasting period.

It's a huge shame it is referred to as a diet at all as the objective is improved health and longevity, not weight loss.
Having said that, I have lost 28 pounds doing it, and my weight has stabilised at an ideal place. (BMI 22.6 and 10% body fat measured with calipers.)
I do the modified alternate day fast - I have a 600 calorie breakfast on my down day. This means I have a 24 hour gap between that meal and the next. Qualifies as a fast in my book. Certainly more so than a juice fast.
I have no problems with lack of energy - except once: I tried doing an hour's cardio before breakfast after the fast. My performance was weak.
But hard exercise after 12 hours without food is no problem at all.

Dr. Mosley promotes the 5:2 Diet version. A much less daunting plan, you only restrict food 2 days a week, and can have your 600 calories in several smaller meals if you like.
I have mixed feelings. He has watered down the concept, and branded it as a diet. But he claims it works, and his book has at least sold the idea to many people who have benefited.

 

[Almightys]

Ive never read anywhere where a fasting diet and skipping meals was acceptable for long term health?Its a very different approach I guess

 

[rajagra]

Ive never read anywhere where a fasting diet and skipping meals was acceptable for long term health?Its a very different approach I guess

Regular medicine is very conservative.
It has been known for many decades that constant calorie deprivation leads to better health and a longer life. Unfortunately people doing CRON tend to look painfully thin and are constantly hungry.
The aim of alternate day fasting is to get most of the benefits without the downsides.
It seems to work according to what research there is, but we won't know for sure for 30-50 years when we see if those doing it live longer. I can't wait that long!
I've been doing it for 8 months. I find it easy and I'm fitter than I've ever been.

 

[Indigo3]

It's a huge shame it is referred to as a diet at all as the objective is improved health and longevity, not weight loss.
Having said that, I have lost 28 pounds doing it, and my weight has stabilised at an ideal place. (BMI 22.6 and 10% body fat measured with calipers.)
I do the modified alternate day fast - I have a 600 calorie breakfast on my down day. This means I have a 24 hour gap between that meal and the next. Qualifies as a fast in my book. Certainly more so than a juice fast.
I have no problems with lack of energy - except once: I tried doing an hour's cardio before breakfast after the fast. My performance was weak.
But hard exercise after 12 hours without food is no problem at all.

Dr. Mosley promotes the 5:2 Diet version. A much less daunting plan, you only restrict food 2 days a week, and can have your 600 calories in several smaller meals if you like.
I have mixed feelings. He has watered down the concept, and branded it as a diet. But he claims it works, and his book has at least sold the idea to many people who have benefited.

I have mixed feelings about Dr. Mosley (who has never practised medicine btw) and the credibility of his "research". It's chicken and egg for me, fasting however you describe it is a form of calorie restriction and if you lose weight because of it you'll gain the health benefits. I'd like to see some proper research with a side by side study because I suspect you'll get the health benefits he claims like a reduction in IGF-1 whatever form of diet is undertaken but I remain open minded.

 

[Helas]

Here are really nice and most informative post. You have done a great job. I would like thanks to you that you share this post here with us. I think you should continue this workout. I have also lost 30lbs in three month. Is it a good amount?

How HCG Diet Drop will help you?

 

[Go West Young Man]

Sounds like you're focusing too much on your appearance and not your actual health. Don't worry about your weight, worry about getting the right amount of nutrients into your body and the right amount of exercise. Blood pressure and cholesterol levels and stuff like that are much more important than a little extra body fat.

The idealized body shape you're going for isn't actually normal or common. That said, if you want an athlete's body, you need to train like one. There's no way around it, you need intense daily exercise, a combo of cardio/interval and resistance training.

 

[STINGYBRIMSandBOURBON]

for the past two monts i have eatwn a strict low fat and low sodium diet for health reasons (recent hear attack)... In thoe two monts i have lost 26lbs and feel mazing. I have also been doing cardio for 45min a day 3days a week. I dont believe in "diets" i believe in healthy life style....... Now if i only took my own advice years ago..... Good luck

 

[alex2363]

for the past two monts i have eatwn a strict low fat and low sodium diet for health reasons (recent hear attack)... In thoe two monts i have lost 26lbs and feel mazing. I have also been doing cardio for 45min a day 3days a week. I dont believe in "diets" i believe in healthy life style....... Now if i only took my own advice years ago..... Good luck

I think that a good reason for the weight loss is the cardio for 45 mins at 3 days week, that can really help.

 

[alex2363]

Sounds like you're focusing too much on your appearance and not your actual health. Don't worry about your weight, worry about getting the right amount of nutrients into your body and the right amount of exercise. Blood pressure and cholesterol levels and stuff like that are much more important than a little extra body fat.

The idealized body shape you're going for isn't actually normal or common. That said, if you want an athlete's body, you need to train like one. There's no way around it, you need intense daily exercise, a combo of cardio/interval and resistance training.

I could not say it better Chris.