Losing 3 stone in 3 months.

1940sGal

Fire_Fox wrote: »

It's not recommended to drop more than about 500 calories from your daily intake except under medical supervision - state registered dietician, hospital consultant - so around 1500 calories for an average female. Few GPs are knowlegeable about nutrition, although they should at least have pointed you in the direction of the healthy eating guidelines. This is particularly important if you are exercising as well because your net intake of calories (in v out) is small on those days. You will end up burning muscle off for fuel which will make you less 'toned', work at a much lower intensity. Plus crah dieting affects hormone levels and the immune system, not just female hormones but the ones that control every bodily process. It is extremely difficult to drop more than 2lb a week of bodyfat, you have to be doing a really punishing training routine which includes strength training. If you don't eat enough your body cannot store water effectively, so you will dehydrate and may seem to need to pee a lot.

To get all the nutrients you need to fuel exercise and maintain health you should be having at least five portions of fruit or veggies a day in the full rainbow of colours (preferably nine), three portions of reduced fat dairy a day, protein little and often from breakfast, 50g a day of healthy fats a day including oily fish several times a week, several portions of mineral and fibre rich foods a day (beans, lentils, nuts, seeds or wholegrains), two litres of fluids. Obviously by choosing certain foods you can hit more than one target so keep calories down - nuts and seeds are rich in minerals, fat and protein for example. To get all this in 1000 calories is very difficult, people generally resort to supplements instead of real food.

When you do have a little money I highly recommend a Flexi-bar - you can pick them up on eBay second hand. Works everyh muscle down to the smallest and deepest, suited to most skill and fitness levels, loads of different exercises options, get fat burning and strength training done simultanously.

Pine nuts aside, nuts, seeds and lentils are not something i've ever included in my diet so that's definitely something else to consider. I get whole grains in my bread, i love making my own bread at home but it's only ever wholegrain/wholemeal, i don't do white bread at all. And fish, too! I don't eat enough fish but i love it.

And I'll have a look at the flexi bar and definitely get one at some point. I think there are some weights in the garage so i might have to dust those off.

Thanks for all this!

meer53

I think you'll find it hard to keep up the exercise levels and the 1000 calories you are managing at the moment.

It's always good at the start !

If i were you, i'd aim for 2lbs a week. Some weeks you might manage more but there might be some weeks where you lose nothing.

I can lose 1lb a day on Atkins but it's not sustainable really and makes me miserable. I love my carbs and find that Extra Easy on Slimming World works better for me although the weight loss is slower, i can still have pasta and jacket potatoes every day !

1940sGal

meer53 wrote: »

I think you'll find it hard to keep up the exercise levels and the 1000 calories you are managing at the moment.

It's always good at the start !

If i were you, i'd aim for 2lbs a week. Some weeks you might manage more but there might be some weeks where you lose nothing.

I can lose 1lb a day on Atkins but it's not sustainable really and makes me miserable. I love my carbs and find that Extra Easy on Slimming World works better for me although the weight loss is slower, i can still have pasta and jacket potatoes every day !

Yeah in all fairness i agree with everyone saying it's not enough. I haven't felt overly hungry or the need to raid the biccies but it has only been 5 days

And i can't deny it, i quite like my carbs too! Though i have gone from white pasta to brown. I'll never cut out bread completely either so that's a no no and i do miss not having tatties!

Fire_Fox

1940sGal wrote: »

Pine nuts aside, nuts, seeds and lentils are not something i've ever included in my diet so that's definitely something else to consider. I get whole grains in my bread, i love making my own bread at home but it's only ever wholegrain/wholemeal, i don't do white bread at all. And fish, too! I don't eat enough fish but i love it.

And I'll have a look at the flexi bar and definitely get one at some point. I think there are some weights in the garage so i might have to dust those off.

Thanks for all this!

Wholegrain bread is great: do use a balance of different grains not just wheat, or add nuts, seeds, beans or lentils into your diet for minerals. Sorry it's commercial but there is a rough guide to the nutrients here. Magnesium is particularly important to check you are getting enough of.
http://www.fabflour.co.uk/content/1/256/vitamins-and-other-minerals.html

Gillyx

I'd say long term, 1000 calories will be hard to sustain. It all comes down to as well if you want to maintain your weight loss how will you do it? Stay as low as that forever?

I've started Slimming World and finding it really great, and best of all, there is no calorie counting, I could seriously see myself doing it forever. Obviously it won't be for everyone, but I found when I was counting calories even veg and fruit has to be counted, whereas on SW it doesn't, it's all free. Just my opinion though

raven83

1940sGal wrote: »

Yeah in all fairness i agree with everyone saying it's not enough. I haven't felt overly hungry or the need to raid the biccies but it has only been 5 days

And i can't deny it, i quite like my carbs too! Though i have gone from white pasta to brown. I'll never cut out bread completely either so that's a no no and i do miss not having tatties!

I am doing the low carb diet too, I have given up bread as that stuff to me is the work of the devil and I am only eating small potatoes or small amount of pasta. I find that since eating lots of protein I am not having sweet cravings, which is good because I do crave chocolate a lot and it is my biggest vice. Even if you only lose a 1lb a week that is 50lbs in a year and is about 3 and a hlf stone, that is what I am aiming for, that way it will stay off, well hopefully:rotfl:

emsywoo123

I see OP from your sig that you have been inspired by the Hairy Bikers.....well me too

I started one week about and have lost 7.5 pounds.

Their recipes are absolutely delicious. Bit of a faff but I batch cook them and freeze.

Good luck! :T

1940sGal

emsywoo123 wrote: »

I see OP from your sig that you have been inspired by the Hairy Bikers.....well me too

I started one week about and have lost 7.5 pounds.

Their recipes are absolutely delicious. Bit of a faff but I batch cook them and freeze.

Good luck! :T

Did that 7.5lbs drop off gradually or was it quite sudden? In 5 days i've lost 1lb and I feel like i'm getting nowhere. I know, it's only 5 days but with all the exercise and healthy eating i thought it might be a bit more. Perhaps it is that i'm not eating enough...

I will say though, that one of my biggest flaws is that i'm an impatient sod!

Gillyx

When I exercise it takes until the next week to show x

*Beki*

You need to find a lifestyle that you can stick to for a long period of time- exercise that interests you, food that you like, otherwise it won't be sustainable. Short term dieting doesn't work, you starve yourself and then put all the weight back on when you start eating normally again. By all means restrict the treats to 1 day a week, but don't cut anything out of your diet/forbid certain foods.

1500kcal is the minimum recommended for healthy weight loss, especially if you're exercising which is of course an extremely important part of creating a healthy lifestyle. Try an online calorie tracker if you're interested in finding out more accurately how much you're currently eating. eg MyFitnessPal.

Weight loss/getting fit is not a quick fix, but you can do it!