I can't figure out how to loose weight.
BigChungus20
Posts: 6 Member
Hello everyone.
I need help.
I am a university student. I'm 21 and 5 foot 8 or 7 inches approx. My weight is 75.5 KG and it definitely is too much for me but i cant figure out how to loose it. If you read my routine, you'll realize why I can't. Please help.
I wake up at around 6:45 AM and dont eat breakfast. Only a cup of coffee and then i leave for University. I have a fried vegetable roll (spring roll) in University for some energy. And i leave University at around 3 or 4. I make a quick stop at home for food. I live a Pakistani household (Desi) so our food is usually roti + curry of some sort.
So i eat around 1 to 1.5 rotis since im hungry from no lunch or breakfast.
After then i tutor children from 5 to 9:30. I sometimes get offered a cup of tea but its not regular. When i return home, its qround 10 pm and i eat dinner. Again 1.5 rotis and curry.
And then i do University work or study.
I sleep around 2 am and then wake up again with only 4.5 hours sleep.
As you all can see, no time left to jog or exercise. What do i do, how do i loose weight. I cant even cut out carbs since roti has a lot of it.
Help please i want to be around 68 at least.
I need help.
I am a university student. I'm 21 and 5 foot 8 or 7 inches approx. My weight is 75.5 KG and it definitely is too much for me but i cant figure out how to loose it. If you read my routine, you'll realize why I can't. Please help.
I wake up at around 6:45 AM and dont eat breakfast. Only a cup of coffee and then i leave for University. I have a fried vegetable roll (spring roll) in University for some energy. And i leave University at around 3 or 4. I make a quick stop at home for food. I live a Pakistani household (Desi) so our food is usually roti + curry of some sort.
So i eat around 1 to 1.5 rotis since im hungry from no lunch or breakfast.
After then i tutor children from 5 to 9:30. I sometimes get offered a cup of tea but its not regular. When i return home, its qround 10 pm and i eat dinner. Again 1.5 rotis and curry.
And then i do University work or study.
I sleep around 2 am and then wake up again with only 4.5 hours sleep.
As you all can see, no time left to jog or exercise. What do i do, how do i loose weight. I cant even cut out carbs since roti has a lot of it.
Help please i want to be around 68 at least.
0
Replies
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For me personally I would tackle the lack of sleep issue first. Not getting enough sleep can have an impact on one's appetite. Plus, people need a certain amount of sleep each night for optimum health anyway.12
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Eat a bit less and try to sleep a bit more.
Exercise isn't required to lose weight but is great for health if you can fit it in.6 -
I think you need to take back a bit of control. Why do you have to eat rotis? If you want to eat with family that's fine, but swap a roti for a small low fat wrap (those I use are 93 kcal). If you have time, make the curry low cal/low fat too. Made in advance it should be possible.
My family do pizza on a Saturday night. I swap a calorie heavy base for a tortilla wrap or a lo-dough base (39 kcal).
Same meal, just a different version. Small changes make great results
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You want to lose 16 lbs. That is not much and hard to lose without weighing and measuring your food. Since you don't prepare it, you're going to have difficulty. I would suggest that instead of 1.5 roti, you eat 1. Try that for awhile and keep everything else the same. Except, of course, trying to get more sleep. Your tutoring may have to be cut down a bit, if you can manage.
You are not overweight. If you can keep your weight stable, you may have to wait until you graduate and can restructure your working hours to lose those vanity lbs.4 -
Turtlemummy wrote: »I think you need to take back a bit of control. Why do you have to eat rotis? If you want to eat with family that's fine, but swap a roti for a small low fat wrap (those I use are 93 kcal). If you have time, make the curry low cal/low fat too. Made in advance it should be possible.
My family do pizza on a Saturday night. I swap a calorie heavy base for a tortilla wrap or a lo-dough base (39 kcal).
Same meal, just a different version. Small changes make great results
I don't know if i can swap the rotis. I need something with the curry ofcourse and I'm not sure if i can find a low fat thing locally. If you know any available substitute in the indian culture, please do mention it.3 -
snowflake954 wrote: »You want to lose 16 lbs. That is not much and hard to lose without weighing and measuring your food. Since you don't prepare it, you're going to have difficulty. I would suggest that instead of 1.5 roti, you eat 1. Try that for awhile and keep everything else the same. Except, of course, trying to get more sleep. Your tutoring may have to be cut down a bit, if you can manage.
You are not overweight. If you can keep your weight stable, you may have to wait until you graduate and can restructure your working hours to lose those vanity lbs.
I guess i should try eating less overall. Less rotis too.
I wish i could cut down the tutoring but i need the cash to pay for my university.
I feel overweight. Tummy fat and all. Someone suggested substituting 2 or 3 cucmbers in the place of lunch. Is that a good strategy?0 -
BigChungus20 wrote: »snowflake954 wrote: »You want to lose 16 lbs. That is not much and hard to lose without weighing and measuring your food. Since you don't prepare it, you're going to have difficulty. I would suggest that instead of 1.5 roti, you eat 1. Try that for awhile and keep everything else the same. Except, of course, trying to get more sleep. Your tutoring may have to be cut down a bit, if you can manage.
You are not overweight. If you can keep your weight stable, you may have to wait until you graduate and can restructure your working hours to lose those vanity lbs.
I guess i should try eating less overall. Less rotis too.
I wish i could cut down the tutoring but i need the cash to pay for my university.
I feel overweight. Tummy fat and all. Someone suggested substituting 2 or 3 cucmbers in the place of lunch. Is that a good strategy?
it wouldnt be very filling or very nutritious.
just try eating less, overall.
everyone has abdominal fat. we HAVE to. otherwise we literally couldnt move or bend.3 -
BigChungus20 wrote: »snowflake954 wrote: »You want to lose 16 lbs. That is not much and hard to lose without weighing and measuring your food. Since you don't prepare it, you're going to have difficulty. I would suggest that instead of 1.5 roti, you eat 1. Try that for awhile and keep everything else the same. Except, of course, trying to get more sleep. Your tutoring may have to be cut down a bit, if you can manage.
You are not overweight. If you can keep your weight stable, you may have to wait until you graduate and can restructure your working hours to lose those vanity lbs.
I guess i should try eating less overall. Less rotis too.
I wish i could cut down the tutoring but i need the cash to pay for my university.
I feel overweight. Tummy fat and all. Someone suggested substituting 2 or 3 cucmbers in the place of lunch. Is that a good strategy?
It will be much, much more nutritious, let alone easier, to drop your rotis from 1.5 to 1 than to replace lunch with cucumbers.6 -
callsitlikeiseeit wrote: »BigChungus20 wrote: »snowflake954 wrote: »You want to lose 16 lbs. That is not much and hard to lose without weighing and measuring your food. Since you don't prepare it, you're going to have difficulty. I would suggest that instead of 1.5 roti, you eat 1. Try that for awhile and keep everything else the same. Except, of course, trying to get more sleep. Your tutoring may have to be cut down a bit, if you can manage.
You are not overweight. If you can keep your weight stable, you may have to wait until you graduate and can restructure your working hours to lose those vanity lbs.
I guess i should try eating less overall. Less rotis too.
I wish i could cut down the tutoring but i need the cash to pay for my university.
I feel overweight. Tummy fat and all. Someone suggested substituting 2 or 3 cucmbers in the place of lunch. Is that a good strategy?
it wouldnt be very filling or very nutritious.
just try eating less, overall.
everyone has abdominal fat. we HAVE to. otherwise we literally couldnt move or bend.
Is this the part where I get to gush about how important the greater omentum is for supporting the immune system in the abdomen???
WHEE! I LOVE SCIENCE!
https://en.m.wikipedia.org/wiki/Greater_omentum
tl;dr We do need a little bit of fat in the abdomen.3 -
I would actually suggest something for breakfast with good protein.
For me, at least, if I have protein through the day, it’s easier to eat healthier later in the day, because I’m not ravenous, just hungry.
I don’t know about your culture and what you normally eat.
Do you eat meat? If not, a string cheese or hard cooked egg (pre-cooked when you have time) would be easy to grab in the morning. Yogurt would be good, but a little harder to eat on the run. Take an apple or more egg or cheese for lunch.
Your body is already in a lot of stress with your lifestyle. Be kind to it every chance you get.
Good luck with your studies!7 -
BigChungus20 wrote: »snowflake954 wrote: »You want to lose 16 lbs. That is not much and hard to lose without weighing and measuring your food. Since you don't prepare it, you're going to have difficulty. I would suggest that instead of 1.5 roti, you eat 1. Try that for awhile and keep everything else the same. Except, of course, trying to get more sleep. Your tutoring may have to be cut down a bit, if you can manage.
You are not overweight. If you can keep your weight stable, you may have to wait until you graduate and can restructure your working hours to lose those vanity lbs.
I guess i should try eating less overall. Less rotis too.
I wish i could cut down the tutoring but i need the cash to pay for my university.
I feel overweight. Tummy fat and all. Someone suggested substituting 2 or 3 cucmbers in the place of lunch. Is that a good strategy?
You would be an optimal candidate for recomp ( weight lifting to swap muscle for fat, but remain at your current weight), however, with your busy lifestyle you can't fit it in now. I agree that trying to eat some protein will help your situation. I don't know what to suggest because I am not familiar with your culture ( I live in Italy, and we are on the Med diet). You will have to research that yourself. Even at 21 yrs of age, you risk burnout with lack of sleep. Are you able to sleep more on the weekends? That and more protein would help you.1 -
I don't understand why you can't just cut out the rotis? My husband is Indian (Punjabi) and he does all the cooking in our house. Last year during lockdown we both piled on the pounds mainly by eating far too many home made chapattis and full fat yoghurt and oily vegetable pickle and aloo subzi. We cut out the chapati all together, have spicy eggs for breakfast, made oil free mint chutney and yogurt with half fat milk. We cut right back on potatoes and made low fat chicken curry with a little dal in it. And no more deep fried bujia or sugary chai!
Edited to add that I think typically (North) Indian food has a LOT of oil in it and there is so much bread on offer with every meal. From what I can see, the food culture is still based around a laborers diet, meals contain plenty of carbs and oil to sustain farm workers throughout long hard days in the field. People don't live like that so much anymore but the cooking style hasn't evolved to match the reduced activity. Also food is linked to a sense of security and family so it is culturally really hard to adopt a new way of eating. If I was you I'd focus on cutting back on all the hidden fats and flour and try to eat more vegetables and proteins. Good luck!16 -
First thing is definitely to focus on your sleep. Sleep deprivation tends to make people more hungry and then we tend to overeat.
For that, the thing that jumps out at me from your schedule is that you'd really benefit from bringing food out with you. Before you go to bed, make up a lunch box for the next day or pack yourself one from left-overs, maybe even two, one for a breakfast and one for a lunch. With that in mind, you'll be able to save the trip home after uni and before your tutoring. Swap that travel time backwards and forwards for study time and you've gained yourself that time back at the end of the day for sleep.
In a more general point, I would suggest you think hard about your work/life balance. You schedule doesn't seem to leave much time for any downtime. I'm hoping that this is because you actually have free time during the day that you're able to relax in, but if it's not, there is a very real possibility of burnout. Speaking from my own university experience, I was a lot more efficient studying and doing university work when I had had a good night sleep. If you're sacrificing sleep for study time you're probably not working effectively and you might actually be able to get much more done (and learn more) if you work for a shorter amount of time and get more sleep instead.
5 -
I cook a lot of desi style curries thanks to the wonderful books from British-asian cooks that are available, and they just fit with my lifestyle as it's great for leftovers for lunch so I cook more curry than anything else most of the time. In my experience portion control is the most important. I input all the recipes in the recipe builder and serve myself a serving to fit into my calorie budget. I have naan, roti or basmati rice (sometimes whole grain rice or quinoa if I want a change or can be bothered to spend the extra time making it). Again portion control with those is important. Basically you just need to know how much you're eating.3
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kshama2001 wrote: »BigChungus20 wrote: »snowflake954 wrote: »You want to lose 16 lbs. That is not much and hard to lose without weighing and measuring your food. Since you don't prepare it, you're going to have difficulty. I would suggest that instead of 1.5 roti, you eat 1. Try that for awhile and keep everything else the same. Except, of course, trying to get more sleep. Your tutoring may have to be cut down a bit, if you can manage.
You are not overweight. If you can keep your weight stable, you may have to wait until you graduate and can restructure your working hours to lose those vanity lbs.
I guess i should try eating less overall. Less rotis too.
I wish i could cut down the tutoring but i need the cash to pay for my university.
I feel overweight. Tummy fat and all. Someone suggested substituting 2 or 3 cucmbers in the place of lunch. Is that a good strategy?
It will be much, much more nutritious, let alone easier, to drop your rotis from 1.5 to 1 than to replace lunch with cucumbers.
Thanks.
I've started eating less rotis. Hopefully it will help my situation1 -
snowflake954 wrote: »BigChungus20 wrote: »snowflake954 wrote: »You want to lose 16 lbs. That is not much and hard to lose without weighing and measuring your food. Since you don't prepare it, you're going to have difficulty. I would suggest that instead of 1.5 roti, you eat 1. Try that for awhile and keep everything else the same. Except, of course, trying to get more sleep. Your tutoring may have to be cut down a bit, if you can manage.
You are not overweight. If you can keep your weight stable, you may have to wait until you graduate and can restructure your working hours to lose those vanity lbs.
I guess i should try eating less overall. Less rotis too.
I wish i could cut down the tutoring but i need the cash to pay for my university.
I feel overweight. Tummy fat and all. Someone suggested substituting 2 or 3 cucmbers in the place of lunch. Is that a good strategy?
You would be an optimal candidate for recomp ( weight lifting to swap muscle for fat, but remain at your current weight), however, with your busy lifestyle you can't fit it in now. I agree that trying to eat some protein will help your situation. I don't know what to suggest because I am not familiar with your culture ( I live in Italy, and we are on the Med diet). You will have to research that yourself. Even at 21 yrs of age, you risk burnout with lack of sleep. Are you able to sleep more on the weekends? That and more protein would help you.
Yes i do sleep more on the weekends. Around 8 to 10 hours.0 -
First thing is definitely to focus on your sleep. Sleep deprivation tends to make people more hungry and then we tend to overeat.
For that, the thing that jumps out at me from your schedule is that you'd really benefit from bringing food out with you. Before you go to bed, make up a lunch box for the next day or pack yourself one from left-overs, maybe even two, one for a breakfast and one for a lunch. With that in mind, you'll be able to save the trip home after uni and before your tutoring. Swap that travel time backwards and forwards for study time and you've gained yourself that time back at the end of the day for sleep.
In a more general point, I would suggest you think hard about your work/life balance. You schedule doesn't seem to leave much time for any downtime. I'm hoping that this is because you actually have free time during the day that you're able to relax in, but if it's not, there is a very real possibility of burnout. Speaking from my own university experience, I was a lot more efficient studying and doing university work when I had had a good night sleep. If you're sacrificing sleep for study time you're probably not working effectively and you might actually be able to get much more done (and learn more) if you work for a shorter amount of time and get more sleep instead.
I think you're right. I should swap the time i take for going back and save it so i can later sleep more.
I've read everyone's comments on my sleep routine and I'm trying to get more sleep now7 -
Your not the only one. Time management. Some people seem to be able to accomplish astounding timelines successfully while others can't. Maybe work on that.0
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MargaretYakoda wrote: »
Is this the part where I get to gush about how important the greater omentum is for supporting the immune system in the abdomen???
Yes! Exactly!
This is precisely why I've spent many years developing a rather robust omentum (I totally had to google that word!)!!
0
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