getting fit again and trying to loose weight.

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riverhickson

New member
I am currently working as a postman and walk between 2.5 hours and 4 per day. six days a week. I've also started going to the gym and using the treadmill 2- 3 times per week. Burning 400 - 600 calories when I go.


I know this is a good start to the fat burning. What would be the ideal amount of calories to burn per day?

I'm 5ft 9 and weigh 13.11 stone. 38 years old.


I know I need to cut down on the booze. Which I am doing now. Except for weekends ;-) Is this a good thing?


I'm trying to eat more pasta , fruit and chicken. Cutting down on salt as well as curries and pizza.


What is the best food to eat for gaining energy?


Any help would be great
 
Booze is the devil. I totally cut it out of my diet and don't miss it at all. I was drinking every night and saying but its just one. The amount of calories in booze is very high.


Cut out pizzas/curries and all foods involving simple carbs totally. Use these as cheat meals to keep you on the wagon.


Its all well and good eating healthy but what you need to do is calorie count. Know what your eating. Work out your BMR (base metabolic rate) and how much you burn per day and eat 500 calories less than you use. This will equal a healthy 1-2lb per week weight loss.


Your on the right track though you just need to perfect your diet.
 
Personally I go absolutely crazy counting calories. I mean you don't want to head over to a friends place for dinner and not know how many calories you are taking in, that's if you are counting them. It is a massive pain in the arse and there is a lot more to weightloss than calories. Although obviously, at the end of the day, you will lose weight if your energy expenditure is higher than your energy intake.


Solid advice from shorty though, I mean to cut the carbs. That is the biggest killer. Next you want to cut your current intake by about 10%. Next question may be if your aren't eating carbs, then what should you be eating? Fats. Controversial? You bet!


What kind of fats? Saturated? Polyunsaturated? Monounsaturated? This is most confusing I realise, but a good rule of thumb is to get your fats from animal products. You may have heard that those fats (saturated fats from animal products) are the 'bad' fats. However, they are not the bad fats, in fact I have read research that suggests quite the opposite. As long as the fats and proteins you get are from animal products - the less processed the better, then you will be on the road to good health.


In terms of weightloss however, you must eat less calories. Good thing about proteins and fats - they are super filling and will give you much more energy. Plus you won't get a comedown since blood sugar levels are much more stable from eating these foods than they are from eating carbs, especially sugars. This means your energy will be higher, you will feel fuller and will lose weight all at the same time (as long as you are eating 10% less).


What are you doing for exercise though? This is a big part of the equation also. Please let me know if you want any ideas on effective weightloss exercise programs as I am a personal trainer so I have many ideas for you.
 
Thanks for the reply shorty and Steven.


I know I need to cut down on the boozing but I'm not going to cut it out all together. I've stopped drinking through the week and stopping off it on a Friday . Saturdays and most Sundays now and the occasional Monday. lol


Steven any advice and help on exercise would be great.

I work as a postman and walk 6 days a week between 2.5 and 4 hours a day. Then when I goto the Gym I do cardio on treadmill and cross trainer. I burn between 400 - 600 calories and maybe a bit more if I'm in the mood. I'm not sure how much I burn at work but I'd say 400 at least.

I do my chest ,arms and abs on the weight machines. I'll maybe up the weights once I loose a bit weight. I do around 72 kg chest press and 60 kg on pec dec. Ab cruncher I do 4 sets of 25 at 55kg.


I'm going to keep my diet to chicken and beef with veg and lots of fruit. Through the week. Maybe have a small treat at weekend.


Thanks very much for your reply's . I really appreciate it .
 
Hey man


Welcome.


Hmmm everyone is different but i'm 5'10 and i eat around 1800 calories a day to maintain my weight. Check out one of the BMR calculators on-line to get a rough estimate of how many calories you should be eating.


You can still have your booze and eat like you did before... just eat less of it. The poison is in the dose.


As long as your calories out > calories in you will lose weight. Guranteed.


Keep me posted.


Mark
 
I couldn't tell someone to quit the booze, I mean I enjoy a number of drinks everyweek myself!


But cutting down on how much you eat is going to be boring and it won't feel like you are accomplishing anything. However it works.


I think the amount of exercise you are doing is quite sufficient, in fact some people think too much exercise when trying to lose weight is

a bad thing. This is because when you do lots of exercise, it can make you quite hungry, and then you can sometimes eat more than

you need. Don't starve yourself of course, but just don't eat more than three meals a day. Don't have snacks either. This takes discipline.


It's not meant to be easy, but as long as you are cutting the calories, sticking to animal products, avoiding fruits, sugars, pastas, rices, potatoes,

and all other starchy carbs. Sounds a lot like the Atkins diet? That's because it's got results and that's what matters.


The Atkins diet is controversial but give the book a read and give the diet a try and the results will speak for themselves.
 
I agree with Steven Scott! Carbs are GREAT--except that most people get them in the wrong ways--processed, refined sugars, grains, and legumes.

Fats and plenty of protein as well as healthy carbs (from fruits and MOSTLY veggies) are what is necessary. About the healthiest thing you could do for yourself is to completely remove all GRAINS of ANY kind and all sugar except for the occasional honey. These are two things that are destroying our modern human bodies. Evolution for the homo sapien has not provided us the ability to adapt to the kinds of foods that agriculture brought along. Try and think about what a CAVEMAN would have had access to... and that's what you should be eating!


~Healthy-NESS~
 
ah..the caveman diet..again.


You can do a search on the site for the many many many debate on this fad diet.


webMD


To be honest, sure you will lose weight because you are cutting plenty of calories but remember, it's about a life change..not short term. Your diet (not diet as in weight loss but diet as in what you eat) needs to be something for the rest of your life so think before doing this.
 
Originally Posted by riverhickson


I am currently working as a postman and walk between 2.5 hours and 4 per day. six days a week. I've also started going to the gym and using the treadmill 2- 3 times per week. Burning 400 - 600 calories when I go.



I know this is a good start to the fat burning. What would be the ideal amount of calories to burn per day?

I'm 5ft 9 and weigh 13.11 stone. 38 years old.



I know I need to cut down on the booze. Which I am doing now. Except for weekends ;-) Is this a good thing?



I'm trying to eat more pasta , fruit and chicken. Cutting down on salt as well as curries and pizza.



What is the best food to eat for gaining energy?



Any help would be great
Click to expand...


Hey Bro


If you want to lose weight stay away from white carbs (pasta) and fruit. Basically fruit = sugar + fructose = weight gain. Both are ok once per week or weekends.


The best food for gaining energy and also aiding in fat loss is any type of legumes. E.g. black beans, red kidney beans, lentils etc.


You do plenty of exercise, you would only need some slight changes in your diet to lose weight fast!


If you have any questions just shoot. I'd be happy to help :)
 
Thanks again for the help guys. I've worked my BMR out and I'm 1625 it says on the calculator.


So is this the amount of calories which I need to intake less of or is it how much I should only eat per day?
 
I now weigh 84 kg. So something is working ;-)

:hurray:
 
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