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Losing Weight Quickly

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Leon

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Have found myself putting on weight recently. Need to lose it - ideally 10-15 kgs.

I've never been on a diet and I'm generally useless with regards to nutrition and what are the best foods to help lose weight...I mean I know the obvious ones i.e don't eat take away, no soft drink, but what are the best fat burning/weight loss foods.

Also since deciding to lose weight the thing that's annoyed me is everyone telling me different things i.e 6-7 small meals a day vs 3 standard meals, what's the best exercise to do to lose weight, running, weights, swimming etc

I generally have a larger appetite and would struggle to only eat 3 times a day so suggestions that fit in with this would be good, although if 2-3 meals a day is your suggestion some ideas as to a good appetite suppressant or something similar would also be appreciated.

So can anyone recommend a decent diet/exercise program for say a two week period that can result in losing say 5-6 kgs from which I can continue on with?
 
You need to burn more calories than you consume. What do you eat now? Is your job an active one?

Diet is something you need to get sorted before a program because the program will achieve nothing if you're taking in too many calories.
 
hayes said:
You need to burn more calories than you consume. What do you eat now? Is your job an active one?

Diet is something you need to get sorted before a program because the program will achieve nothing if you're taking in too many calories.
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I work in an office 9-5 so no not a very active job.

Lately meals vary but yesterday for example:

Breakfast: multi grain toast with butter and jam

Lunch: Japanese curry

Dinner: beef tacos - hard shell

Drink 3-4 bottles of water a day.

Yeah it's what to eat I need most help with. How much and what specifically.
 
What are you like with fruit and veggies? Tuna is really good because it's pretty much nothing but protein. Chicken is good, but wouldn't do any more than one fillet. Things like rice and pasta aren't too bad as long as you're not having a bucket load of it in one day. Egg whites are also good. Obviously stay away from anything that needs to be fried in a tub of oil or has a lot of fat.

In terms of a program would you be interested in weights as well or just cardio?
 

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Prefer cardio to weights. I wouldn't mind being stronger but at the moment I'm more focused on just losing weight rather than bulking up.

Pretty hopeless with fruit and veg to be honest.

I'm not a very good or varied cook which is a problem.

I know I'm probably sound kind of vague but really need to know what to eat day to day for say a fortnight that can result in a loss of weight like I mentioned in the OP.
 
Yeah most people think weights = going to look like Arnie, but you actually are burning calories doing weights simply because you're exercising and it helps with keeping what muscle you do have, but to each their own.

There's actually a fitness board on this site if you want to have a look at that, and I'll give you a link to another forum that has more than enough information. There's a 'losing fat' and 'nutrition' section in the second link.
 
Input vs output

Input meaning the stuff you put in your mouth
Output meaning exercise (or lack there of)

If you eat shit and do nothing = weight gain
If you eat shit and exercise = stable weight
If you eat well and exercise = weight loss

You need to work off what you eat. It really doesn't matter what you eat, but it does matter what you DO.
 
Leon said:
Prefer cardio to weights. I wouldn't mind being stronger but at the moment I'm more focused on just losing weight rather than bulking up.
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No, don't fear, you are not going to bulk up. Surprises me how many people still think this way.

Go to your local gym. Observe the fatties like hamsters on the treadmill. Then observe the fatties that are lifting weights.
Go back in 6 months. Look at the same fatties that still have their guts and are still pounding that treadmill. Then look at the guys who were once fatties smashing out weighted dips and are looking lean, and have actually preserved their lean tissue.
 
Imo some of that with the treadmills is the % of people looking for an easy option, run enough and properly (ie outside) and you can eat pretty much anything you want. mixing it up never hurts though, its amazing how much better people look and feel from a little extra strength and better posture regardless of what the scales are saying.

With the eating, I dont think there's any way around it you have to get the balance right of excercise and what you take in to see results but I've often found it easier to start with the excercise, get that happening and it's so much easier to stay motivated with diet. When I stop excercising my diet often goes to shit, start up again and pretty quickly I dont want eat badly, either so as not to ruin a day when I'm 'ahead' or just because I feel better and feel like eating better foods.

Just my 2 cents.
 
Password is Taco said:
...It really doesn't matter what you eat, but it does matter what you DO.
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Disagree. The first thing I'd do if in position of the OP, I would make sure my diet is adequate.

Foods with plenty of fibre are gold, combine that with exercise and your metabolism will be in overdrive.

So some simple steps I'd do:
1) Get diet sorted
2) Hit the weights
3) Add cardio to your regime after your body is used to weights - maybe 3/4 weeks in
 

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Ed_Gein said:
I've heard a few people at the gym i go to mention how good green tea is in regards to fat burning. Is there any truth to that?
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Only if you're using it to replace your hot choc/coffee/ ice creams with it.
 
M3720001-Man_snorting_a_line_of_cocaine-SPL.jpg
 
Leon said:
Have found myself putting on weight recently. Need to lose it - ideally 10-15 kgs.

I've never been on a diet and I'm generally useless with regards to nutrition and what are the best foods to help lose weight...I mean I know the obvious ones i.e don't eat take away, no soft drink, but what are the best fat burning/weight loss foods.

Also since deciding to lose weight the thing that's annoyed me is everyone telling me different things i.e 6-7 small meals a day vs 3 standard meals, what's the best exercise to do to lose weight, running, weights, swimming etc

I generally have a larger appetite and would struggle to only eat 3 times a day so suggestions that fit in with this would be good, although if 2-3 meals a day is your suggestion some ideas as to a good appetite suppressant or something similar would also be appreciated.

So can anyone recommend a decent diet/exercise program for say a two week period that can result in losing say 5-6 kgs from which I can continue on with?
Click to expand...
As has been mentioned, calories in vs calories out. Very simple. First calculate your BMR then multipy it by your activity factor (google is your friend) Once you get that number minus 20-30% from the value to end up with your goal calories per day. If you have any muscle and want to keep it its better you only drop the calories by 500 at the start and ensure you get your LBM in grams of protein. If you have no muscle you can get away with less protein but still good to maintain what you have. Monitor your weight over a few weeks and stick with it. I suggest lifting weights as well, you may build some muscle or at least retain what you have.
 
You need to take natural fat burning foods such as vegetables soups, green vegetables salad, citrus fruits juices, green tea, nuts, and fish oil along with regular exercises to lose your weight quickly.
You should follow this diet plan and exercise routine regularly.
 

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You can eat vegetables and fruit only.And don't eat too much.I think it can help you lose weight.
 
Cut out sugar.
Drink 2-3 litres filtered water a day. (herbal teas count)
Exercise (walk) 30 minutes daily.
Cut out processed foods (packaged foods: chips, biscuits, cakes, pizzas, most wheat products)
No fried foods, no takeaway.

More: seasonal vegetables, legumes, clean protein (eggs, skinless chicken, grilled fish)

Take a vitamin supplement.

Be prepared for headaches for the first 3-4 days as you withdraw from preservatives, colours, flavourings, caffeine, sugar, etc.

Good luck!
 
When I was losing the most weight my diet revolved around a big tub of salad that I'd eat with some lean meat and maybe a hard boiled egg. Try to use water to keep yourself full to cut down the snacks, but if you really need to have a hand full of almonds, or a little tin of tuna or something.

Don't be afraid to give yourself a cheat meal once every week or two, nothing too crazy, just something as a bit of a treat for all the hard work.
As for exercise...... if you're relatively fit already, go for a run three or four times a week, and then do a few basic exercises (simple weights stuff, push ups, sit ups, squats, etc) on the days you don't run..... and even after your run if you can.

As for your Green Tea question, according to Wiki...

Although green tea does not raise the metabolic rate enough to produce immediate weight loss, a green tea extract containing polyphenols and caffeine has been shown to induce thermogenesis and stimulate fat oxidation, boosting the metabolic rate 4% without increasing the heart rate.[5]
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