Someone please help

hazey214

I am forever yo-yoing and cannot seem to get out of a particular stone bracket. I am also struggling with the correct amount of calories to have.

I am 29, 5 foot 5 or 6 and 201lbs I have an office job 5 days a week (8:30am - 3pm) - I try and cycle to work when I can, failing that I get a taxi and walk home, about 20 minutes cycling to work and takes about 10 minutes to cycle or 20 minutes to walk home.

I have 2 children, so always on my feet trying to sort them out before and after work, I dont smoke, rarely drink and probably have a takeaway 2/3 times a month. I go to Zumba when I can (60mins a week).

My ideal weight is about 154lbs - so i have about 47lbs I want to lose.

Any advice or help please?

1KiwiChick

hi there, these are some tips i follow and they really work!
1- eat solid breakfast , decent morning snack,big solid lunch
2- eat medium afternoon snack ( stay away from carbs) then light dinner salad/veges and protein (limited or no carbs)
3- best time to work out is earlier in the day if possible no later than 7.30 pm
4- no food after 7.30pm
5- cut out as much sugar as you can as it interfers with your bodies natural fat burning capabilities
6- watch your Posture !!! squeeze glutes, tighten core, stick out chest shoulders back !! BUT ALL MY PALS NO THIS ALREADY !!!
7- eat pure fat and keep labels as alot of higher fat foods are better than low fat as the low fat are packed with sugar which is worse.
8- always do strength training before cardio
9- change your programme every month to trick your metabolism.
10- eat every 2-3 hrs smaller meals but often.
11- drink 8 glasses water min or if training hard up to 12.
12- keep your net cals above 500 if you can as your body needs fuel to burn !
13- get decent sleep
14- plenty of protein especially if you start to do big workouts as protein helps with muscle recovery
15- a good burn is a sweaty burn!!
this is not gospel but these are tips my trainer gave me and they really worked for me good luck !

SezxyStef

hi there, these are some tips i follow and they really work!
1- eat solid breakfast , decent morning snack,big solid lunch
2- eat medium afternoon snack ( stay away from carbs) then light dinner salad/veges and protein (limited or no carbs) NO
3- best time to work out is earlier in the day if possible no later than 7.30 pmNO

4- no food after 7.30pm NO

5- cut out as much sugar as you can as it interfers with your bodies natural fat burning capabilities NO

6- watch your Posture !!! squeeze glutes, tighten core, stick out chest shoulders back !! BUT ALL MY PALS NO THIS ALREADY !!!
7- eat pure fat and keep labels as alot of higher fat foods are better than low fat as the low fat are packed with sugar which is worse.
8- always do strength training before cardio NO

9- change your programme every month to trick your metabolism.
10- eat every 2-3 hrs smaller meals but often. NO

11- drink 8 glasses water min or if training hard up to 12.
12- keep your net cals above 500 if you can as your body needs fuel to burn !NO

13- get decent sleep
14- plenty of protein especially if you start to do big workouts as protein helps with muscle recovery
15- a good burn is a sweaty burn!!NO

this is not gospel but these are tips my trainer gave me and they really worked for me good luck !

Wow...see what I did there...

It doesn't matter when you eat or exercise or how many times you eat or when you do your exercise.

What matters is tracking your calories and making sure you keep them in a deficet and above 1200

I like you have an office job and started at 205lbs I have lost 30lbs eating 1500 calories a day and doing circut training for 22 mins a day that's it...as well as the 30lbs I have lost 9 inches.

There are two things to do...

1. Follow MFP calorie guide and eat back your exercise calories, log all your food using a scale to measure not spoons and cups to ensure you are logging correctly.

or

2. Calculate your TDEE using an online calculator or manual method which is (total calories consumed+total calories from weight loss(lbs lost *3500)/#days to loose weight=TDEE then minues 20 or 25%

I suggest starting out using MFP calculation and eating back exercise calories...

Good luck and becareful of some of the advice you get here it is not always the best. Not saying they aren't trying to help and their heart isn't in the right spot but....

1KiwiChick

hi there, these are some tips i follow and they really work!
1- eat solid breakfast , decent morning snack,big solid lunch
2- eat medium afternoon snack ( stay away from carbs) then light dinner salad/veges and protein (limited or no carbs) NO
3- best time to work out is earlier in the day if possible no later than 7.30 pmNO

4- no food after 7.30pm NO

5- cut out as much sugar as you can as it interfers with your bodies natural fat burning capabilities NO

6- watch your Posture !!! squeeze glutes, tighten core, stick out chest shoulders back !! BUT ALL MY PALS NO THIS ALREADY !!!
7- eat pure fat and keep labels as alot of higher fat foods are better than low fat as the low fat are packed with sugar which is worse.
8- always do strength training before cardio NO

9- change your programme every month to trick your metabolism.
10- eat every 2-3 hrs smaller meals but often. NO

11- drink 8 glasses water min or if training hard up to 12.
12- keep your net cals above 500 if you can as your body needs fuel to burn !NO

13- get decent sleep
14- plenty of protein especially if you start to do big workouts as protein helps with muscle recovery
15- a good burn is a sweaty burn!!NO

this is not gospel but these are tips my trainer gave me and they really worked for me good luck !

Wow...see what I did there...

It doesn't matter when you eat or exercise or how many times you eat or when you do your exercise.

What matters is tracking your calories and making sure you keep them in a deficet and above 1200

I like you have an office job and started at 205lbs I have lost 30lbs eating 1500 calories a day and doing circut training for 22 mins a day that's it...as well as the 30lbs I have lost 9 inches.

There are two things to do...

1. Follow MFP calorie guide and eat back your exercise calories, log all your food using a scale to measure not spoons and cups to ensure you are logging correctly.

or

2. Calculate your TDEE using an online calculator or manual method which is (total calories consumed+total calories from weight loss(lbs lost *3500)/#days to loose weight=TDEE then minues 20 or 25%

I suggest starting out using MFP calculation and eating back exercise calories...

Good luck and becareful of some of the advice you get here it is not always the best. Not saying they aren't trying to help and their heart isn't in the right spot but....

If you read at the bottom you would see i said this has worked for ME i have lost 115.5LB and close to 100 " so i do think this advice has worked. I have 4 children and am on my feet all day. No need to do what you did, they are tips and suggestions from a professional trainer and they do work! maybe not for everyone but if your struggling its good to have other ideas to try.

daraxox

no advice but good luck! I know it's hard!

SezxyStef

[If you read at the bottom you would see i said this has worked for ME i have lost 115.5LB and close to 100 " so i do think this advice has worked. I have 4 children and am on my feet all day. No need to do what you did, they are tips and suggestions from a professional trainer and they do work! maybe not for everyone but if your struggling its good to have other ideas to try.

What I did was eat in a calorie deficet at .5lbs lost a week so yes it's exactly what I did...regardless of the type of exercie.

All those silly little rules about not eating after a certian time and eat every 2-3 hours and what exercise when, staying away from carbs (btw veggies and fruit are carbs) changing your program to "trick" your metabolism, cutting out sugars (fruits contain sugar) keeping calories above 500....:noway: try 1200 at the very least and make sure you sweat are exactly that silly.

It just complicates the weight loss process which is simple eat at a reasonable calorie deficet=weight loss

hazey214

Thanks everyone. I will sit down tomorrow and plan for next week. Hopefully being back at work after 2 weeks off on annual leave will me back to normality, plus the kids are going to their grandparents from Thursday for a week which will help and enable me to get out more.
Fingers crossed and thanks everyone again