Trying to lose 22lbs (10kgs)

I

indyrockrules

0
Hi there,

I currently weigh 187lbs (85ish kgs) and really want to shift some 'excess' for the summer. I'm not currently a member of a gym but have free weights (dumbells and a barbell) at home, and live right next to a park, so cardio isn't really a problem. My problem is diet. I really don't know what, how much and when to eat. I've looked at various diets for fat loss but don't know whether they're any good.

I found this one -

Any good?

If not, could someone suggest a diet which I can easily follow (on a fairly tight budget - still a student!)

Many thanks!

Sam
 
AKA the Sacred Heart Medical Hospital Diet.

Despite the name, there is no medical backing to this diet. The name is meant only to provide some kind of validity to a typical extreme fad diet.

Sure, you'll likely lose the advertised 10 lbs a week (depending on your starting point), but the question is, 10 lbs of what?

The main problem with these crash type diets is that they doesn't teach healthy habits that lead to weight maintenance and the end result invariably is rebound weight gain.
 
Well, as they like to say around here, Sam, read the stickies.

Find something that appeals to you, then fine tune it by asking specific questions.

I can't answer your question specifically because I don't know anything about you. Such as your food preferences, ethnic background, allergies, body type (ie: ectomorph, mesomormoth, etc.) and a whole host of other important questions.
 
I agree with Doc, we need to know a little more about you in order to give you relevant info. Although I can tell you that you should have 3 meals a day and two shakes. I'm not talking about slim fast either. I mean go to GNC and buy simple protein powder and mix that into a shake with some low fat yogurt and low fat milk. Have 3 meals that are high in protein, low in carbs ( but not crazy low) and low in fat. Eat fiber at all meals. You should also eat as you normally do for 3 days and keep a food journal. That way you know at what caloric level you're usually at. Then you can cut your calories and start dropping weight. As you continue to drop, you can cut calories further, but not below 1,200...Ever! Not enough room for details, but if you do it right, you can deffinitely lose 30 pounds in 3 months.PM me if you have more questions.
 
beachdoc said:
I agree with Doc, we need to know a little more about you in order to give you relevant info. Although I can tell you that you should have 3 meals a day and two shakes. I'm not talking about slim fast either. I mean go to GNC and buy simple protein powder and mix that into a shake with some low fat yogurt and low fat milk. Have 3 meals that are high in protein, low in carbs ( but not crazy low) and low in fat. Eat fiber at all meals. You should also eat as you normally do for 3 days and keep a food journal. That way you know at what caloric level you're usually at. Then you can cut your calories and start dropping weight. As you continue to drop, you can cut calories further, but not below 1,200...Ever! Not enough room for details, but if you do it right, you can deffinitely lose 30 pounds in 3 months.PM me if you have more questions.
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Thanks a lot! I'll go out now and get a decent protein shake then, I think there's a GNC in town. I'll also keep a record of my calorie intake. If I drop it down to between 1500 and 1750, how does that sound? (assuming i'm between 2000 - 2500 at the moment).

Sam.
 
sj87 said:
If I drop it down to between 1500 and 1750, how does that sound? (assuming i'm between 2000 - 2500 at the moment).

Sam.
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Only you can answer that question, Sam.

You have to go by how you feel. If you drop to 1500 and feel lethargic and with no energy, then you dropped too low.

If you're maintaining at 2500, then start at 2000.

Journalize and make copious notes in your book about what you ate, how you feel, how your workouts went, how you slept, etc. etc.

Beachdoc gave some good advice above.

BTW, if you're find a GNC and are confused about the bewildering selection of protein products available, my suggestion is to check out a new product by Gaspari Nutrition called MyoFusion.

A combination of whey, egg and milk proteins. I've tried about everything out there, but this stuff is about the best I've come actoss and the price is good.
 
Doc Bunkum said:
BTW, if you're find a GNC and are confused about the bewildering selection of protein products available, my suggestion is to check out a new product by Gaspari Nutrition called MyoFusion.

A combination of whey, egg and milk proteins. I've tried about everything out there, but this stuff is about the best I've come actoss and the price is good.
Click to expand...

Ok, thanks a lot guys, I'll check that 'MyoFusion' out!:)
 
Yeah if you're at 2,500 right now, for example, then go to 2000. People who are at 2,500, 3,000 or more calories per day and maintaining should never just jump to 1,500 calories. Because once your body adjusts to that caloric intake, you've got no place left to go. You can't induce a caloric deficit through diet anymore. A good general rule is to cut your maintenance level by 500 calories. When your body adjusts to that then you can lower it another 500 calories and kick start your weight loss again.
 
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