| Weight LOSS at last!! |
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mackemladry
New Member
| Joined: | 9 Sep 2012 |
| Location: | |
| Posts: | 1 |
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Posted: 9 Sep 2012 08:42 pm |
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HI all,
My name is Ryan and 24 year old. 6-7 weeks ago i weighted in at 15 stone (210.00 lbs) For 6 years i wanted a pack and toned.... it never happened i went to gym but eat way to much calories. there is a lot more i could include but dont want to bore you all. Simple case no motivation, could not stick at other diets so below is something i done myself and can not guarantee this is healthy way to lose weight but worked for me.
6 weeks i lost 2 stone (14 lbs)
my 6 week plan.
target 600 calories a day (may seem harsh but the plan is eat little and often)
breakfast cereal (150 to 175 calories) or 1 1/2 whole meal toast.
2 hours later
eat 1 fruit (apple, orange, banana, kiwi etc)
mid day
tin of tuna - with water (not oil based tuna) 160 calories per tin. (you can choose alternative if you dont like tuna but try gt some protein and around 10 calories)
about 3pm
have another item of fruit
about 6pm
tin of potato's (this is for carbs) (240 calories per tin)
i usually split the patato;s to two meals - personal choice.
Include lettice or other leaf, baby tomatos.
Sause base can be light mayonnaise or salad cream (light means around 20-30 calories per 15ml - which is a table spoon, no more than this per serving)
the above made me lose 2 stone. i am staying on th above eating plan and will gradually increase calories to balance my weight.
welcome and feedback if anyone tries the above for themselfs
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Nir
Senior Administrator
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Posted: 10 Sep 2012 10:41 am |
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Hi there is no doubt that this plan can work (and has worked) the only questions are 1) for how long and 2) what is your exit strategy.
I was doing something similar (eating not a lot - though I wasn't counting so I don't know how low I was) October 2011 through February 2012.
I first started running into problems in January and this got worse in February. My main issue was that I no longer felt energetic. In principle I wanted to continue my active lifestyle which involves visiting the gym 6-7 times a week to do about 10 classes, plus nightclubbing three times a week (non-stop dancing, no drinking or socialising). Suddenly my body could not deliver on my intentions. I would get to the gym or nightclub but "just not feel like it".
This might not happen to you - you might get a weight loss stall hit you first.
So far you've lost 2 stone (28lb) in 6 weeks, that's an average of over 4 pounds a week. That feels rewarding that you are putting in the effort (eating 600) and getting results. Let's make things more interesting though, what if next week or 6 weeks from now you are still at it eating 600 calories a day but now you are only losing 1lb a week, or maybe 0.5lb a week, you are not even sure if you are losing any. What do you do then?
A SUDDEN increase in calories is not advisable. If you get to the point of maintaining at 600 calories, suddenly eating 1600 calories represents a daily surplus of 1000 calories (compatible with gaining 2lb a week). A better strategy is to up calorie intake by 100-200 calories and then stick with your new intake for a week before increasing.
Your main protein intake is a tin of tuna which is 160 calories. If Tuna was 100% protein (it isn't quite) then this would represent 160/4 = 40 grams of protein. There is small amount of protein in other things you are eating, but not much.
A good protein guideline for someone who wants to lose weight but lose mostly fat and not muscle is to take in between 0.5g and 1g per pound of body weight. You are currently 13st (182lb) so that would be 90g-180g. You should be swapping your cereal-or-toast for more tuna (or egg-white omlettes if you prefer, they have similar composition). I don't see any vegetables raw or cooked mentioned there. You could fit them in an omlette, make a tuna salad etc. They are healthy and can fill up your stomach.
As I say there is nothing wrong per-se about a rapid fat loss strategy but you need a good exit strategy.
I fixed myself in Feb/Mar/Apr by very carefully increasing intake in ~200 calorie increments every 2 weeks or so. By May I was eating more than 2000+ calories and have only gained 1lb since then.
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