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Roller

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Hello everyone. I am a newcomer on this forum and I joined because I had a few specific questions regarding weightloss.

It's been about a year since I started losing weight, my initial weight was 140kg and my height was 185cm. I am a 17 year old male, currently I weigh in at 90kgs and am 185cm tall(26.3BMI).

Recently I feel like I've stopped losing weight as my weight has been hovering around 90kgs for about a month now, I walk about 1 hour a day and eat some food around 10am while having lunch at 2pm. I don't eat dinner and I make sure to drink plenty of water. I exercise for about 20 minutes per day. Sunday is my cheat day where I go out and eat Fastfood, I skip lunch on Sunday.

What would you guys recommend to lose more weight?
 
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Hello, there - and welcome! Really well done on dropping fifty kilos - that's very impressive - and also, great that you're doing it so young - you must have a lot of drive and focus! :)

It's absolutely usual for the rate of weight loss to slow as you get closer to your goal, as I'm sure you know - but what weight are you aiming for, anyway? 90kgs doesn't seem too heavy for someone over six foot tall, and 26.3 is a healthy BMI, as far as I know.

But I'm not an expert - there people here who know a lot about fitness and nutrition, and they'll be along shortly, I expect, with good advice - and as well, there are a few other males of around your age (I'm not one of those, either!) who might be able to swap tips with you about exercise, and fitting healthy eating in with a good social life - which is what is going on when you head out on Sunday for the fast food, I gather! :D
 
aiminglow said:
Hello, there - and welcome! Really well done on dropping fifty kilos - that's very impressive - and also, great that you're doing it so young - you must have a lot of drive and focus! :)

It's absolutely usual for the rate of weight loss to slow as you get closer to your goal, as I'm sure you know - but what weight are you aiming for, anyway? 90kgs doesn't seem too heavy for someone over six foot tall, and 26.3 is a healthy BMI, as far as I know.

But I'm not an expert - there people here who know a lot about fitness and nutrition, and they'll be along shortly, I expect, with good advice - and as well, there are a few other males of around your age (I'm not one of those, either!) who might be able to swap tips with you about exercise, and fitting healthy eating in with a good social life - which is what is going on when you head out on Sunday for the fast food, I gather! :D
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Frankly most of my weight loss was because of a drastic change in lifestyle as I moved countries to study, I started putting in effort when I was around 115kgs. :)

My goal is to be <70kgs. While my current weight isn't terribly unhealthy for my stature, I still have some fat on my tummy and thighs that I have to lose.

Thanks for your reply. :)
 
Welcome Roller! And a 50 kg loss is very impressive, good for you!

Like Amy I am no expert on this, but I do know that weight loss slows as you approach your goal weight. I am sure that's what's happening with you. Others here have more expertise, I am sure you will hear from them.
 
Roller said:
..., I walk about 1 hour a day and eat some food around 10am while having lunch at 2pm. I don't eat dinner and I make sure to drink plenty of water. I exercise for about 20 minutes per day. Sunday is my cheat day where I go out and eat Fastfood, I skip lunch on Sunday. ...
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roller... howdy... care to explain the name? i can think of two sorts of rollers... both with an odd connotation.


...maybe you can guess the other one.

so you eat between 10am and 2pm... any other food intake during the day/ evening?

why fast food any day? what fast food? just my opinion, but there is little to no FF i can't cook myself better and healthier.
 
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overlandflyer said:
roller... howdy... care to explain the name? i can think of two sorts of rollers... both with an odd connotation.


...maybe you can guess the other one.

so you eat between 10am and 2pm... any other food intake during the day/ evening?

why fast food any day? what fast food? just my opinion, but there is little to no FF i can't cook myself better and healthier.
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Hello.

It's not my real name, that's just been my username on the Internet, and I was 8 when I came up with it so it was just a random thing.

And yes I only eat between 10am and 2pm, on rare occasions if I do eat anything after 2pm it's not a meal but more of a snack like chips.

I eat fast food on Sundays so I don't have any cravings for the rest of the week, usually it's fried chicken or burgers.
 
Also I'm trying not to make my diet too strict so it's easier for me to maintain a healthy weight down the line. As I've heard that people who follow diets that are too strict tend to regain their lost weight once they reach their goals and stop dieting.
 
Roller said:
... And yes I only eat between 10am and 2pm, on rare occasions if I do eat anything after 2pm it's not a meal but more of a snack like chips.

I eat fast food on Sundays so I don't have any cravings for the rest of the week, usually it's fried chicken or burgers.
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you realize you are intermittent fasting? a 20/4 IF is pretty extreme (but not bad). IF is my daily routing (more or less... changed a bit recently), and is how i went from 220 down to where i am now in the 160's. as far as i'm concerned it is the best diet to follow as it seriously gets to the root of weight loss. keeping your insulin to glucagon ratio low and your body can get to your fat stores for energy. it is natural for the pace of weight loss to slow as you approach your goal. for the first four months i was losing 10lb/ month. when i hit 180, it took me a few months to get to the lower 170's. from 175 to where i am now in the low 160's it's taken about a year.

FF burger? really? i still think you could do better by skipping this completely. give it a shot for a month. my guess is that you'll see a difference. my nemesis is bagels ... i have no idea how to make one, so it's something that at least i have an excuse to buy, but i still notice a difference when i abstain for a few weeks.
 
i would also look into lowering sugar... not sugar sugar... the other 50 or so names sugar has if this has not already been part of your plan. by the way, if you don't think your FF contains some hidden sugar, think again. FF places know how to get you hooked.
 
overlandflyer said:
i would also look into lowering sugar... not sugar sugar... the other 50 or so names sugar has if this has not already been part of your plan. by the way, if you don't think your FF contains some hidden sugar, think again. FF places know how to get you hooked.
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It's not a bigger chain like McDonalds and such, it's just a local restaurant, I wouldn't assume that they apply the same methods(or any) that other larger companies do to keep people hooked.

But I suppose I'll try and reduce my fast food or try a more healthier option. What do you think about rice instead of chicken?
 
50 kg in a year? Wow! Well done, Roller :)
I wonder how many calories you are consuming a day. Are you tracking them at all? Calories give you the energy you need to function properly. While keeping track of calories helps when you want to lose or maintain weight, you also need to make sure that you’re getting enough calories from the food you eat each day.
However, not only is cutting down your calories too much significantly unhealthy, but it also can stop you from losing weight in the end. Understanding your overall metabolism is key to understanding the importance of calories.
When your calorie intake is too low, you may not get all the nutrients your body needs. Additionally, your body’s natural response to a big decrease in food can lead to your body’s metabolism slowing so that your body can conserve energy. In the long run, this slowing metabolism can lead to weight gain.
Combining exercise with calorie control when you want to lose weight can be beneficial in more ways than one. You can continue to eat enough calories for your body while staying on a path to weight loss. You need a calorie deficit to lose weight, and the calories you burn when you’re exercising can help you reach that goal. By increasing your muscle mass, you’ll also increase your BMR. Muscle demands energy — the more muscle you have, the more energy you need to maintain it. In other words, you’ll burn more calories while you’re at rest if you have much muscle mass.
Maybe it would be a good time to introduce some strength training. I think almost everyone would benefit from that.
Once again, congratulations on losing that 50 kg in a year. That shows that you are very determined.
 
Trusylver said:
What does your exercise consist of ?
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I do 20 leg raises and 20 situps
A plank but I move my knees across to my elbows 60 times.
20 push ups, they are not full push ups where my hands are on the ground, I do them on a table. I do some weight lifting for my biceps and triceps 15 times for each bicep and tricep.
 
Cate said:
50 kg in a year? Wow! Well done, Roller :)
I wonder how many calories you are consuming a day. Are you tracking them at all? Calories give you the energy you need to function properly. While keeping track of calories helps when you want to lose or maintain weight, you also need to make sure that you’re getting enough calories from the food you eat each day.
However, not only is cutting down your calories too much significantly unhealthy, but it also can stop you from losing weight in the end. Understanding your overall metabolism is key to understanding the importance of calories.
When your calorie intake is too low, you may not get all the nutrients your body needs. Additionally, your body’s natural response to a big decrease in food can lead to your body’s metabolism slowing so that your body can conserve energy. In the long run, this slowing metabolism can lead to weight gain.
Combining exercise with calorie control when you want to lose weight can be beneficial in more ways than one. You can continue to eat enough calories for your body while staying on a path to weight loss. You need a calorie deficit to lose weight, and the calories you burn when you’re exercising can help you reach that goal. By increasing your muscle mass, you’ll also increase your BMR. Muscle demands energy — the more muscle you have, the more energy you need to maintain it. In other words, you’ll burn more calories while you’re at rest if you have much muscle mass.
Maybe it would be a good time to introduce some strength training. I think almost everyone would benefit from that.
Once again, congratulations on losing that 50 kg in a year. That shows that you are very determined.
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I don't track my calories, I'm not sure how to do it when the meal is a mixture of multiple ingredients.

And thanks :)
 
Roller said:
I should also mention that I exercise at night just before sleeping, is it the optimum time given that I don't eat anything after 2pm?
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The best time to exercise is when you can, time of day is not going to make a difference. I personally prefer mornings, but evenings is just as good, it comes down to personal preference and the times you have available.

Roller said:
I do 20 leg raises and 20 situps
A plank but I move my knees across to my elbows 60 times.
20 push ups, they are not full push ups where my hands are on the ground, I do them on a table. I do some weight lifting for my biceps and triceps 15 times for each bicep and tricep.
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I see your attempting to primarily to target your abs, so the first thing to note is no matter how much ab work you do, it will not burn excess fat from around your middle.

Leg raises will not be doing a lot for you
sit ups and planks can cause problems and are not ideal for your core.
Pushups are good, and over time you should be able to progress to the floor, gradually moving to a lower support position for your hands,
Sets of 15 are pushing into the endurance range, when it would be more efficient to be working in the strength range (higher weight and lower reps)

With strength training progression is key, you need to be looking to make improvements each session and the same exercises should not be done every day (except for your walking)

Do you have access to exercise bands ? I am assuming at 17 you may not have gym access.

Bands would give you a wider range of exercise options at home, however there are a lot of good body-weight exercises you can do that you can make more difficult as time passes in order to progress.

The other issue you need to consider is exercising each major muscle group to keep the body in balance and avoid long term injury.
 
Trusylver said:
The best time to exercise is when you can, time of day is not going to make a difference. I personally prefer mornings, but evenings is just as good, it comes down to personal preference and the times you have available.



I see your attempting to primarily to target your abs, so the first thing to note is no matter how much ab work you do, it will not burn excess fat from around your middle.

Leg raises will not be doing a lot for you
sit ups and planks can cause problems and are not ideal for your core.
Pushups are good, and over time you should be able to progress to the floor, gradually moving to a lower support position for your hands,
Sets of 15 are pushing into the endurance range, when it would be more efficient to be working in the strength range (higher weight and lower reps)

With strength training progression is key, you need to be looking to make improvements each session and the same exercises should not be done every day (except for your walking)

Do you have access to exercise bands ? I am assuming at 17 you may not have gym access.

Bands would give you a wider range of exercise options at home, however there are a lot of good body-weight exercises you can do that you can make more difficult as time passes in order to progress.

The other issue you need to consider is exercising each major muscle group to keep the body in balance and avoid long term injury.
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It's not primarily the abs that I am trying to target(currently have fat around that area), my family has a history of back pain and someone recommended me to exercise my core so I looked up tutorials on YouTube.

And I do not have exercise bands, currently I'm just exercising at home with no equipment.

Should I continue my current exercise for my arms until I get used to it before moving to strength training?
 
Roller said:
my family has a history of back pain
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Sit - up are damaging for your back, so you may be doing more harm than good. Has anybody shown you how to do diaphragmatic breathing ? If you have back issues, it is important to strengthen the deep core muscles, and that starts with learning proper breathing. Having a strong deep core will have the side benefit of holding your gut in a little tighter.

studies have shown, repeatedly flexing the spine when doing a sit-up, causes discs in the spine to be squeezed to the point where they bulged. this would press on the nerves, causing back pain, and possibly even a herniated disc.

McGill Curl Ups would be a better replacement for traditional sit ups.

Drop the reps down to a moderate rep range to begin with 1--12 reps for 3-4 sets.

Buying a set of bands for home is a lot cheaper than needing to replace Dumbbells as your strength improves.
 
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