How to lose 10kg? 4 October 2020 at 5:19PM in Sports & fitness MoneySaving 10 replies 303 views

tazwhoever

I need to lose 10kg as I am overweight, tummy fat. I've started to fast and only have chicken and veg at dinner. Miss breakfast and lunch. Only drink water throughout the day.

How long will it take to lose 10kg? Any other things I can do? 

Thanks

Browntoa

Fasting is pointless. Missing meals is a definite no no

Small regular meals . 

tazwhoever

Browntoa said:

Fasting is pointless. Missing meals is a definite no no

Small regular meals . 

I read fasting helps to reduce weight?
What's the best way to reduce my weight?
Can't exercise due to asthma.  

Robin9

Slow and steady 1kg a week .
I'm following the 5:2  - and not had cake, biscuits or chocolate for 6 weeks    Exercise is a steady walk whenever possible

I agree with @Browntoa  - regular meals, watch the portions

tazwhoever

Robin9 said:

Slow and steady 1kg a week .
I'm following the 5:2  - and not had cake, biscuits or chocolate for 6 weeks    Exercise is a steady walk whenever possible

I agree with @Browntoa  - regular meals, watch the portions

Thanks,
The two fasting days are fasting or just eating smaller portions?
https://www.healthline.com/nutrition/the-5-2-diet-guide#TOC_TITLE_HDR_3

goldfinches

I have lost around 45 kg over the last year or so, so here is my method.
Overarching Principle: Eat and drink fewer calories per day.
Keep a note of everything you eat and drink during the day with its calorific value so that you have a daily running total.
Use a Body Analyser scales so that you know your BMR i.e. the number of calories you need to eat to remain at your current weight. 
Each day aim to eat and drink 100 calories fewer than your BMR.
How you achieve this is up to you, I simply kept a record and each week when menu planning I tried to look back and work out what could be substituted or that I would not miss so could be cut out altogether.
I eat far more fruit and vegetables than I used to.
Never get hungry, always plan your meals ahead and eat at regular times of the day so that you are accustomed to being hungry then and not before. Have your day's snacks ready to be eaten whenever you want them. Clear out and give away the foods/drinks that you find horribly tempting. Initially I shopped on a daily basis to cover the next 24 hours and apart from that food the fridge, freezer and cupboards were completely bare. It made me anxious but really did help me, obviously you may not wish to do this currently but you might work out some other strategies that do work for you.
Wishing you every success, goldfinches.

Carrot007

goldfinches said:

Overarching Principle: Eat and drink fewer calories per day.

Indeed, however as we have no good way of measuring "calories" for human consumption of items, since it probably varies a lot from person to person, and it nothing at all like shoving under a bunsen burner... Just cut out sugars first. Not 100% as that would kill you, but thanikfully that is also near impossible. (Don;t worry about fat, it is not bad, yes all of it (though again not too much (which is a lot more than most "diets" recomend).

elsien

Having asthma doesn’t generally prevent people from exercising. There are some Olympic athletes who have asthma. 

https://www.asthma.org.uk/advice/living-with-asthma/exercise-and-activities/

Skint_yet_Again

It would probably be best to consult your GP before going on any form of diet, weight loss or exercise plan. None of us know your health and so we cannot recommend what you should or shouldn’t do

tazwhoever

Elsien - thanks for info, I will read it.

Skint - spoke to my GP before, GP eat fruit and vegs. Avoid rice, potatoes, pizza, etc. Plus fast 2 or 3 days a week.

Goldfinches - thanks for info, it's amazing, you lost 45kg in a year! 
Thanks for your views.

[Deleted User]

I am not overweight but decided I could be thinner and see if the weight goes down too. A few months back I moved to having protein meal drinks for breakfast/lunch and normal meal in the evening, I have fruit at lunch and usually some nuts/raisins during the day for more fibre. The protein shakes have 209 calories, 25g of protein with 350ml of water, I drink coffee and water during the day. I also cycle 6 miles each way for work every day and do further exercise in the evenings and weekends. I have largely tried to avoid junk/snacks by not having them around at work and the protein means I feel full until I get home where I have a protein recovery bar.

While weight loss has been slow (my average is down from about 95kg to around 92kg though scales do often go as low as 89kg) I am noticeably slimmer (even my old 34" work trousers are baggy now) so I am hoping as the excess fat has gone, weight will continue down.