Want to lose weight!

[LindaH]

I need help. My BMI is already 25 and I want to lose weight badly but I go to school in the morning and work at night. How to I manage my time to exercise or have a budget friendly diet plan?

[edgarf76]

try some brisk walking for 10 minutes a day to start, just drinking water instead of any other beverage.


You can also make the time, or fit it in somewhere in the day if a persons desire is strong enough. I think the better question is how strong your desire is?

[Maria F]

Hi Linda,

Start eating from a smaller size plate; this for sure will straight away cut lots of your calories intake. Avoid eating late at night and make sure that you eat small portions of healthy food during the day (at least 3 meals). Avoid juices, soft drinks and drink water.
I personally support walking as exercise, especially if you don’t have time and budget to go to the gym. Start like Edgar said 10 minutes every day and you will see that you will feel like increasing the 10 minutes to 15 and so on. I would advise you to get a scale if you don’t have one already, for me this has been crucial. If you don’t have a full size mirror, then you should get one as it is important for you to see how your body is changing.

Most important get your mind set for the challenge and set some reasonable goals.

Here are some good links that we have all been following. I am sure you will find there lots of options.

https://www.gpwa.org/forum/exercise-...rt-212825.html
https://www.gpwa.org/forum/weight-lo...tml?highlight=

[Gabriel_LCP]

try some brisk walking for 10 minutes a day to start, just drinking water instead of any other beverage.


You can also make the time, or fit it in somewhere in the day if a persons desire is strong enough. I think the better question is how strong your desire is?

I think drinking water is the best idea, Im sure just by substituting water instead of sugared beverages you'll lose a few pounds. Good luck!

[Renee]

A BMI of 25 although at the top, is still in the healthy range.

There are a few things you can do that will not take much effort or extra time.

As Maria said, eat from a smaller plate. It will trick your brain into thinking you are eating more than you are.
Also, put your fork down in between mouthfuls and chew your food completely before you swallow it. That will give your brain time to register that you are full. It takes around 15-20 mins for that to happen. So if you have a smaller meal and take your time eating it, you will find that it satisfies you in the end.

Also, make sure there is a good mix of carbs, protein and fats in each of your main meals. This will ensure your body is getting everything it needs and you will likely not crave anything. If you have fruit, try to have it earlier in the day. It will stop you craving sugar and you wont binge on the chocolates and sweets later in the day.

Don't leave it more than 3 hours in between meals. If you find after 2 hours your stomach is starting to get hungry, eat something. Don't leave your hunger until you are completely ravenous because this will lead to overeating.
I don't mean to eat a full on meal every 3 hours, but have your 3 main meals and eat a small, low calorie snack in between. The higher the fibre and protein levels, the fuller it will make you feel.

A few ideas for snacks:
Carrot/celery/capsicum sticks with low fat hummous or low fat cottage cheese
Greek yoghurt with berries, or flavoured greek yoghurt (not sure if you guys get chobani but it is a very good choice for a snack yoghurt)

Low fat milks and yoghurts tend to have a higher amount of calcium and protein in them.

Another thing you can do is always take stairs instead of escalator or elevator. Stairs are one of those things that increase the heart rate very quickly so you will burn far more calories taking the stairs than anything else. And that's without trying. Maybe get a pedometer and try to reach your 10,000 steps a day.

Like edgar said, also try to walk to where you're going instead of driving. If you have a bicycle, that's another great way to get somewhere fast while burning extra calories.

Drink more water! Drink a glass before every meal you have - it will help you feel more full when you eat (and will also make you feel like so much water is not so hard to drink). Also the more water you drink the less your body will retain. I drink about 4-5 litres a day and can tell straight away when I dont drink enough because my stomach and my legs retain everything. Just 3 days of drinking more water (I'm talking 1.5-2 litres a day, or 6-8 glasses) will show a huge improvement in your water retention.

Lastly, if you "don't have time" to do exercise, change your eating habits. 80% of losing weight is what you eat and losing weight is simply calories in vs calories out. Find an online BMR calculator so you can see what your body burns at rest and simply cut it by 100 calories a day (I say 100 because as a girl I would guess that your BMR should be around 1400 and 1200 is the absolute least amount of calories you should eat to survive). Most foods have the calories amount on them. If yours show kilojoules, just divide it by 4 and you get the calories (1 calorie = 4.2 kilojoules). Don't forget to count things like tea and coffee in your calorie intake. They have milk in them and milk has calories!

If you want to PM me with your daily routine I'd be happy to give you some personal advice.

Good luck!

[LiveCasinoPartners]

....
As Maria said, eat from a smaller plate. It will trick your brain into thinking you are eating more than you are.
Also, put your fork down in between mouthfuls and chew your food completely before you swallow it. That will give your brain time to register that you are full. It takes around 15-20 mins for that to happen. So if you have a smaller meal and take your time eating it, you will find that it satisfies you in the end.

....

Don't leave it more than 3 hours in between meals. If you find after 2 hours your stomach is starting to get hungry, eat something. Don't leave your hunger until you are completely ravenous because this will lead to overeating.
I don't mean to eat a full on meal every 3 hours, but have your 3 main meals and eat a small, low calorie snack in between. The higher the fibre and protein levels, the fuller it will make you feel.

..
Drink more water! Drink a glass before every meal you have - it will help you feel more full when you eat (and will also make you feel like so much water is not so hard to drink). Also the more water you drink the less your body will retain. I drink about 4-5 litres a day and can tell straight away when I dont drink enough because my stomach and my legs retain everything. Just 3 days of drinking more water (I'm talking 1.5-2 litres a day, or 6-8 glasses) will show a huge improvement in your water retention.
..
.

Excellent advice Renee. When I attended patients in a Familiy Medicine Intership I had to see a lot of patients who where obese. Your recommendations are spot on. There is a significant psychological aspect to weight loss as well. You mentioned using smaller plates (classic, but works well). I'd also mention only eating in one place in your house, like your main table. Also, do not watch TV or have other distractions while you eat. I myself can go through an entire package of Doritos without knowing it while watching a show. Great advice.

[Renee]

Excellent advice Renee. When I attended patients in a Familiy Medicine Intership I had to see a lot of patients who where obese. Your recommendations are spot on. There is a significant psychological aspect to weight loss as well. You mentioned using smaller plates (classic, but works well). I'd also mention only eating in one place in your house, like your main table. Also, do not watch TV or have other distractions while you eat. I myself can go through an entire package of Doritos without knowing it while watching a show. Great advice.

You should NEVER eat anything in front of the tv. It creates a habit in your brain that whenever you are watching tv you should be eating something. Definitely one that should be on the list! Same as if you have a chocolate snack at 3pm every day. It creates a habit. Break that habit!

The smaller plate works because when you have a big plate, you fill it to the edges. Having a small plate will have the same effect and will make you think you're eating more than you are.

The main thing you need to do when losing weight is want to lose it and understand that it is not something that happens overnight. Anything that promise huge losses in a few days is bullshit so avoid it. Unless you are over 100kg you shouldn't be losing more than a kilo a week and when you get to the lower numbers you will lose even less as your body burns less at rest - but a loss is a loss and that is what you need to remember.

That's why it's important to build muscle as the more muscle your body has, the more calories it burns at rest. The glutes, quads and hammies are the biggest muscles in the body, so they are the ones you want to work on to get the most increase, but even increasing muscle elsewhere will help (not to mention you will look smoking hot in a bikini!).

The age old "I'm a woman and I will get bulky so I don't do weights" is bullshit. You wont get massive. If it was that easy, I would be a happy camper

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[Rachel.RevenueJet]

Linda you got some great advices here.
My trainer always says (actually he shouts it): There's no body that can't, There's a mind that doesn't want.
We will be happy to motivate you so feel free to tell us how is it going for you.
Good Luck!!!