Here's some shocking statistics people:-
On Monday I weighed 15stone 4.8lbs
My Bust was 45
My Waist was 41
My Hips were 51
My BMI was 36.7
My body fat% was 49.2
I am only 5foot 4
I am totally ashamed of these figures but that's it now - posted for the world to see and never will they ever be this awful again.
I have a fabulous set of the old fashioned EKS scales which I know are highly accurate however, my eyesight leaves a lot to be desired, and as I weigh myself first thing in the morning without my glasses I really can’t see the accurate weight so off I popped and bought myself a set of the Lloyds Pharmacy BMI and Fat % scales which I can see a treat.
I know you shouldn't weigh yourself every day but it's the only thing that keeps me on the straight and narrow.
I lost 2lb then a pound and then a pound so I am now 4lb lighter. I’m not going to start gloating yet because I know all about fluctuations and what not.
There is an absolutely fantastic thread on the bbc health messageboard http://www.bbc.co.uk/dna/mbhealth/F2671778?thread=5491038 which is basically exactly the same as I’ve started just that quite a few people have joined in there – come on you know you want to!
Everyone is posting what they’re eating and how much exercise they’re doing and there’s going to be an online weigh in on Monday.
What I picked up from there which I think is really important is preparation and planning. My downfall (excuse) in the past has been I haven’t had the right foods in. Today I did a “proper” shop with tons of fresh fruit and veg, chicken, tuna, brown rice, wholewheat pasta I also bought in “standbys” Stag tinned chilli. I know it won’t be to everyones’s taste but for me it’s a lifesaver. Can be prepared in minutes and whilst not the lowest calorie food in the world certainly better than the chippy fish and chips alternative.
Anyone want to share their lifesavers?
Just in case anyone’s shy and want to share ideas but not as comments you can contact me at weightlossforlife@live.com
Thursday 29 May 2008
Sunday 25 May 2008
Let's All Help Each Other Lose Weight Once And For All
“She said his life would be like walking upstream in a rushing river. The secret was to take small steps and just keep moving forward. If he tried to take too big a step, the current would knock him off his feet and carry him back downstream"
Louis Sacher – Small Steps
I have yo-yo dieted for 25 years. I have tried succeeded and failed at every weight loss plan known to mankind. I have shelves of diet books. I know the calorific value, the GI value and the GM value of every food.
I have over the last 6 months lost and kept off 21lbs by seriously increasing the amount of exercise I have done.
I am 44, five foot four weigh 15stones and need to lose 4 ½ stone.
Today I am embarking on my own dieting revolution and to everyone out there who needs to lose any weight I would ask you to join me.
I will make small sustainable lifestyle changes which I will reap the benefits for the rest of my life.
It will not cost you anything, there’s no joining fee or weekly fee and there is only one rule
WRITE DOWN EVERYTHING YOU EAT AND DRINK AND ITS CALORIFIC VALUE
Simple.
If you don’t know the calorific value guess but, if you guess that a chippy portion of Fish and Chips is 200 calories the only person you are cheating is yourself.
If you decide not to include the leftovers you nicked off the kids plate the only person you are cheating is yourself.
If you decide that drink (including alcohol) doesn’t count, the ohnly person you are cheating is yourself.
You are overweight for the most basic of reasons, the amount of calories you consume is more than the amount of energy you expend so the difference is stored on your body as fat. If you expend more energy than the calories you consume your body will use its fat stores and you will lose weight.
Simple.
So, knowing this why have I yo-yo dieted for 25 years?
Put in very simple terms I love food (and drink) more than I would enjoy being a healthy weight. That of course is a complete load of balderdash. I put on 4 stone in 6 months when my husband moved in with me so it’s obviously his fault. That of course is a complete load of balderdash. I am desperate to lose weight for health as well as vanity however I am the only person who controls what goes into my mouth so ultimately I must accept responsibility.
This is not a quick fix. This is not deprivation. Nothing is banned. This is all about regaining control of your life and your body.
I can’t promise you will lose 3 stone in 3 months. I have no research, qualifications or data to substantiate what I am advocating but what I will promise is that if you want to lose weight, and I mean really want to as opposed to being apathetic about it, that by sticking to my rule you will. It might take you a month, it might take you a year, it might take you 5 years. Be reminded it took me 25 years to get myself into this state so undoing the damage is not going to happen overnight.
How you do this is entirely up to you. All I would ask is that you share your experiences so that we can all benefit.
By writing down everything you will be able to see why you have put weight on and what you can cut down.
Just look at the Special K adverts. They promise weight loss by substituting indulgent snacks for one of their bars. If you substituted a piece of fruit you would be saving calories and your pocket.
You have got to think about what is manageable for you.
A friend of mine was a self confessed chocoholic with the worst sweet tooth in the world. She lost her weight by “allowing” herself a piece of cake in the afternoon, and a small chocolate treat in the evening. It’s all relative. Those 2 things kept her on target.
Personally I am all or nothing. I can’t open a bottle of wine and have one glass I have to have the whole bottle.
So the one thing for this week is no alcohol. Ha ha I hear you scoff! Well…
Alcohol is full of empty calories
When I’ve had a few I raid the fridge and/or the cupboards
It makes late night telly look interesting so I stay up until stupid o’clock and end up feeling awful in the morning
If you know what your “trigger” is decide whether you want to cut it down or cut it out. If you don’t know just keep a food diary for a week and see if you can identify a “problem.”
Whatever you eat, do not feel guilty. You’ve eaten it – so let it go. I know I’m not alone when I’ve been on a “diet” and have had something “naughty” and have thought that’s it diet’s blown might as well stuff as much in my face as I can because I’ve “failed.”
If you fancy something – eat it. Savour every bite. A little of what you fancy does you good but just make sure that it’s just a little or if you really want a huge smelly curry, have one. Just make sure that it is the exception not the rule.
Keep remembering you are the only one responsible for what goes in your mouth. Eat to live not live to eat.
This is the Technical stuff – it looks a bit complicated but it’s not just take your time.
Calorie Needs to lose weightThere are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.
English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Louis Sacher – Small Steps
I have yo-yo dieted for 25 years. I have tried succeeded and failed at every weight loss plan known to mankind. I have shelves of diet books. I know the calorific value, the GI value and the GM value of every food.
I have over the last 6 months lost and kept off 21lbs by seriously increasing the amount of exercise I have done.
I am 44, five foot four weigh 15stones and need to lose 4 ½ stone.
Today I am embarking on my own dieting revolution and to everyone out there who needs to lose any weight I would ask you to join me.
I will make small sustainable lifestyle changes which I will reap the benefits for the rest of my life.
It will not cost you anything, there’s no joining fee or weekly fee and there is only one rule
WRITE DOWN EVERYTHING YOU EAT AND DRINK AND ITS CALORIFIC VALUE
Simple.
If you don’t know the calorific value guess but, if you guess that a chippy portion of Fish and Chips is 200 calories the only person you are cheating is yourself.
If you decide not to include the leftovers you nicked off the kids plate the only person you are cheating is yourself.
If you decide that drink (including alcohol) doesn’t count, the ohnly person you are cheating is yourself.
You are overweight for the most basic of reasons, the amount of calories you consume is more than the amount of energy you expend so the difference is stored on your body as fat. If you expend more energy than the calories you consume your body will use its fat stores and you will lose weight.
Simple.
So, knowing this why have I yo-yo dieted for 25 years?
Put in very simple terms I love food (and drink) more than I would enjoy being a healthy weight. That of course is a complete load of balderdash. I put on 4 stone in 6 months when my husband moved in with me so it’s obviously his fault. That of course is a complete load of balderdash. I am desperate to lose weight for health as well as vanity however I am the only person who controls what goes into my mouth so ultimately I must accept responsibility.
This is not a quick fix. This is not deprivation. Nothing is banned. This is all about regaining control of your life and your body.
I can’t promise you will lose 3 stone in 3 months. I have no research, qualifications or data to substantiate what I am advocating but what I will promise is that if you want to lose weight, and I mean really want to as opposed to being apathetic about it, that by sticking to my rule you will. It might take you a month, it might take you a year, it might take you 5 years. Be reminded it took me 25 years to get myself into this state so undoing the damage is not going to happen overnight.
How you do this is entirely up to you. All I would ask is that you share your experiences so that we can all benefit.
By writing down everything you will be able to see why you have put weight on and what you can cut down.
Just look at the Special K adverts. They promise weight loss by substituting indulgent snacks for one of their bars. If you substituted a piece of fruit you would be saving calories and your pocket.
You have got to think about what is manageable for you.
A friend of mine was a self confessed chocoholic with the worst sweet tooth in the world. She lost her weight by “allowing” herself a piece of cake in the afternoon, and a small chocolate treat in the evening. It’s all relative. Those 2 things kept her on target.
Personally I am all or nothing. I can’t open a bottle of wine and have one glass I have to have the whole bottle.
So the one thing for this week is no alcohol. Ha ha I hear you scoff! Well…
Alcohol is full of empty calories
When I’ve had a few I raid the fridge and/or the cupboards
It makes late night telly look interesting so I stay up until stupid o’clock and end up feeling awful in the morning
If you know what your “trigger” is decide whether you want to cut it down or cut it out. If you don’t know just keep a food diary for a week and see if you can identify a “problem.”
Whatever you eat, do not feel guilty. You’ve eaten it – so let it go. I know I’m not alone when I’ve been on a “diet” and have had something “naughty” and have thought that’s it diet’s blown might as well stuff as much in my face as I can because I’ve “failed.”
If you fancy something – eat it. Savour every bite. A little of what you fancy does you good but just make sure that it’s just a little or if you really want a huge smelly curry, have one. Just make sure that it is the exception not the rule.
Keep remembering you are the only one responsible for what goes in your mouth. Eat to live not live to eat.
This is the Technical stuff – it looks a bit complicated but it’s not just take your time.
Calorie Needs to lose weightThere are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.
English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
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