Dfend`s diary

dfend

dfend

New member
I`ll try to do this, but i should tell to those people, who will read this diary- "Sorry for my bad English". I`m just learning it and have not enough practise.
And i will write my results in kg. 1kg = 2.2 pound.

So- i`m an ofice worker, occupation- engineering of hydroelectric power plants. That`s cool, but sitting 8 hours a day, no sport and bad food made me gain about 20 kg . So at May 9 i was 100 kg i understood that i need to loose some weight. What was at this days

9 may - 100 kg
9may-13 may i was making ABS exercises, eat small and healthy food, without fanatism, i am not feeling myself bad now
13 may - 96.5 kg

I think that this result is so great only because of begining weight loss, in nearest future results won`t be so great :nopity:

So... thats all for now.
 
Hi Dfend, Welcome :D
Don't worry about your english! I'm italian, i live in italy and i'm learning english too :D I love to write in this forum because i can emprove my english and there are very nice users! :D

Congratulations for the weight lost, stay strong and you will see amazing results!
 
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Hi, and welcome :) Don't worry about your English, it's quite good (and a heck of a lot better than my Russian!).

What strategies are you using to work out what you should be eating? You don't necessarily need to eat small amounts to lose weight. I'm hungry a lot so I eat a lot (some people would say I'm greedy, or use the English expression that I'm a "pig"), and I've lost 4.5kg in the last 5 weeks. Do you know about your calorie requirements? I recommend using this website to work out how much you should be eating per day: Once you've done that, look at the food you're eating (and the food you enjoy eating) and the calories in that. You then have an idea of how much you can eat per day.

What do you mean by ABS exercises? Do you mean exercises using your abdominal muscles (sit-ups, crunches, planks, leg extensions, that sort of thing)? My suggestion to you would be to work on cardio (walking, running, swimming, aerobics, that sort of thing) and combine it with strength training (abdominal exercises, pushups, weights, that sort of thing).

Congratulations on your weight loss so far, and good luck!
 
amy1985 said:
Hi, and welcome :) Don't worry about your English, it's quite good (and a heck of a lot better than my Russian!).

What strategies are you using to work out what you should be eating? You don't necessarily need to eat small amounts to lose weight. I'm hungry a lot so I eat a lot (some people would say I'm greedy, or use the English expression that I'm a "pig"), and I've lost 4.5kg in the last 5 weeks. Do you know about your calorie requirements? I recommend using this website to work out how much you should be eating per day: Once you've done that, look at the food you're eating (and the food you enjoy eating) and the calories in that. You then have an idea of how much you can eat per day.

What do you mean by ABS exercises? Do you mean exercises using your abdominal muscles (sit-ups, crunches, planks, leg extensions, that sort of thing)? My suggestion to you would be to work on cardio (walking, running, swimming, aerobics, that sort of thing) and combine it with strength training (abdominal exercises, pushups, weights, that sort of thing).

Congratulations on your weight loss so far, and good luck!
Click to expand...

Thank you!!!
Congratulations for 4.5 kg in last 5 weaks- thats great result as i know. I lost 3.5 kg`s for a 5 days only because start of losing weight and now i didnt lose any weight for last 2 days, absolutely. So now i am 96,5 kg like in Friday.

I used your link (thank you for that) and my BMR is something like 2125 calories. Now i am eating less than this amount, but before... i ashame to speak about that- i ate a lot of roast food, sweetys, bakery, cakes, and so much as i want, and sometimes more(( Now i am not on a diet, i am just trying to eat in a right way- more vegetable, less sweetys, roast food. For examples i have bought today a 99% chocolate- as i know i just cant to gain weight with eat, but its not so tasty =)

Yes, by abs i meaned "abdominal muscles" =) My brother recomended me to use this video . I just repeat for this guy =) Thats more difficult, than it seems on the video.

About cardio- i am only walking a lot, i use ladder (i work at 12-th floor =)) Thank you for your suggestion. i know that running is most effective way to lose weight, but i think with my weight it would be harmfull for heart, etc. but i know what i ll do. My vacation will begin in monday, so i ll have enough time to work about myself. I know that effect will be better if time of exercices will be more than 40 minutes. So i think that walking to the beach (about 10 km), being there and getting back would be ideal for me.

Thank you for your advices, really, and good luck!
 
ItalianGirl said:
Hi Dfend, Welcome :D
Don't worry about your english! I'm italian, i live in italy and i'm learning english too :D I love to write in this forum because i can emprove my english and there are very nice users! :D

Congratulations for the weight lost, stay strong and you will see amazing results!
Click to expand...

Glad to see you, ItalianGirl. That`s great that i am not alone foreighner in this forum) I think i`ll like to write in this forum too, first to all because as i see people here are very friendly! Good luck with emproving your English! Nice to meet you
 
Dfend, did you calculate your maintenance calories, or just your BMR? I'm attaching a picture below of my own use of that website (it's a screenshot which I edited in Microsoft Paint). My BMR has a red star next to it, and my weight loss number has a blue star next to it. If you go back to that website, you want the number with the blue star with your figures. (You can change the amount of weight you lose- so that number is to lose 1kg a week, you can change it to 0.5kg or a number in pounds. It's not recommended to aim at losing more than 1kg a week) I just want to make sure you're aiming at the right number. If you eat too little, then you might make yourself sick and make weight loss harder for yourself.

Walking is a great form of exercise, and it's excellent that you can commit to such long walks. If you don't have a lot of time (after your holiday is over), maybe what you should do is walk quicker than you have been. Make sure your heart rate goes up a little bit, it'll help you become fitter. You're absolutely right about not running at this weight, you don't want to injure yourself.

Are you counting your calories, or just guessing? Most people are very bad at guessing. I use a computer program that helps me count mine. If you count your calories, then you also don't have to eat boring food all the time- you can eat more interesting things, as long as most of it's healthy and you stay within your calorie allowance.

It sounds like you're making good changes to your habits, so don't be too discouraged by the lack of progress so far. If you're eating less calories than your body is using, you should lose weight.
 
Hi Dfend,

I don't think running is so bad for the heart, so much as its very very bad for your knees and back if you are very overweight, so it would be wisest to avoid running until you get your weight much lower. Although i don't know what you weigh.

Swimming is a good cardio exercise (preferably freestyle) and so is bike riding. But walking is also pretty good, all you need to do is 30 minutes a day to make a difference. This is not so much that it will cause you knee problems but enough to make a bit of difference for your heart health.

I like your approach to reduce your usual foods and avoid the worst ones. If you find you are not losing enough weight by doing that in a steady consistent manner, you really should start calorie counting so that you eat in a more objective way. I mean it is a more objective way to determine if you are eating sufficiently less to make a difference as well enough to be healthy and not deprive yourself unnecessarily.
 
amy1985 said:
Dfend, did you calculate your maintenance calories, or just your BMR? I'm attaching a picture below of my own use of that website (it's a screenshot which I edited in Microsoft Paint). My BMR has a red star next to it, and my weight loss number has a blue star next to it. If you go back to that website, you want the number with the blue star with your figures. (You can change the amount of weight you lose- so that number is to lose 1kg a week, you can change it to 0.5kg or a number in pounds. It's not recommended to aim at losing more than 1kg a week) I just want to make sure you're aiming at the right number. If you eat too little, then you might make yourself sick and make weight loss harder for yourself.

Walking is a great form of exercise, and it's excellent that you can commit to such long walks. If you don't have a lot of time (after your holiday is over), maybe what you should do is walk quicker than you have been. Make sure your heart rate goes up a little bit, it'll help you become fitter. You're absolutely right about not running at this weight, you don't want to injure yourself.

Are you counting your calories, or just guessing? Most people are very bad at guessing. I use a computer program that helps me count mine. If you count your calories, then you also don't have to eat boring food all the time- you can eat more interesting things, as long as most of it's healthy and you stay within your calorie allowance.

It sounds like you're making good changes to your habits, so don't be too discouraged by the lack of progress so far. If you're eating less calories than your body is using, you should lose weight.
Click to expand...

Thank you for your advises, Amy1985. I calculated my BMR- its 2070 cal. now and to lose 1 kg per week i should eat not more than 1384 cal.
I`m countin my calories, but without paper, in my mind, so its something like guessing :) - maybe that`s not so good, but i am eating now about 1000-1500 cal per day.

I dont know why in those 2 days i had no results, but now i have and i am a little frightened about them... - i am 93 kg now, so i lost 3.5 kg for 4 days, i cant believe it- i didnt know that its possible, i think because of long walking. And I think its something like dangerous and i should not to lose weight so fast... maybe... Its fantastic result- 6.5 kg for 10 days from beginning, but maybe its so big because i am too fat:) I know that i should stop to lose weight so fast, but i am feeling myself excelent now, so i think i ll continue. If i ll feel myself less good, i think i ll need a pause in losing weight...
 
fortyfour said:
Hi Dfend,

I don't think running is so bad for the heart, so much as its very very bad for your knees and back if you are very overweight, so it would be wisest to avoid running until you get your weight much lower. Although i don't know what you weigh.

Swimming is a good cardio exercise (preferably freestyle) and so is bike riding. But walking is also pretty good, all you need to do is 30 minutes a day to make a difference. This is not so much that it will cause you knee problems but enough to make a bit of difference for your heart health.

I like your approach to reduce your usual foods and avoid the worst ones. If you find you are not losing enough weight by doing that in a steady consistent manner, you really should start calorie counting so that you eat in a more objective way. I mean it is a more objective way to determine if you are eating sufficiently less to make a difference as well enough to be healthy and not deprive yourself unnecessarily.
Click to expand...

Thank you, fortyfour! I know abut swimming, but thats too cold now in Russia to swim now :) and i can`t buy a card for fitness with swimming pool because of changing my flat to another in the nearest future, i am not sure about my location in the city for the next 3 months...

And thank you for supporting me in food. I didnt expect that eating only healthy food would be so easy for me. I am surprised that i am not hungry now. 10 days before, when i ate all that i wanted to eat, i was usually hungry in evenings. And now i don`t eat after 18-00 PM and i am surprised that i am not hungry in 22-00 PM. I know its difficult to understand me because a package of mystakes in my message :) All that i wanted to say- that i am surprised that all that i ate before wasnt necessary for my body, i didnt really need it. And i am glad for this changes and i hope i ll eat in this way after losing weight
 
Don't worry the reason it is so much is water loss. When people start dieting they change their foods and stop eating so much salt, this enables your body to let the water go. More salt in your body, more the body retains water. You need a little salt but not as much salt as people eat when they eat fast foods and junk foods. Even chocolate is often very full of salt. My regular chocolate (cadburys) is so salty i can taste it and i don't like it.

However, back to you.

The weight loss will slow down but 1350 is too low for you. As you are a man, you must eat 1800 per day. The minimum for women is 1200.

If you are weighing yourself daily, be prepared for it to jump all over the place on a daily basis. It will react to things like, what you eat, when you eat, how much you eat, how much exercise you do, how much salt you eat. But try not to worry too much about this. Its mostly not fat. Fat burns off slowly and comes back on comparatively slowly but water is fast. Its best to weigh yourself in the morning when you get up, after a pee and before breakfast. There is absolutely no point in weighing yourself through the course of the day when you understand the reason behind the fluctuations.

In my diary, i weight daily, try not to worry and sometimes give explanations of what i think is going on. Sometimes i can figure it out, sometimes it takes me a day or two to figure it out, as has just happened. For example, i am not exercising this week but eating about the same amount, even a little more but still below maintenance. But my weight has gone up a lot, until this morning. I've realised the reason is that because i wasn't exercising my muscles which have grown because of fitness, have stored more fluids than usual - its liquid energy. Yesterday i worked quite physically so today my weight was down again.

I have gone at length about this because many people upset themselves so much by daily fluctuations and then when they break their diet for a day or too and hte scale does not jump they think they have gotten away with it. Well they probably haven't. But that's another story.
 
Its very easy to understand you defend. What is your russian name? Ivan, igor, Putin? lol. joke. Sasha? that's a nice name.
 
fortyfour said:
Its very easy to understand you defend. What is your russian name? Ivan, igor, Putin? lol. joke. Sasha? that's a nice name.
Click to expand...

Yeah, I am Putin. I ve got some problems with my weight now, so i am here, please- dont tell this to BBC or CNN, cuz they will tell about that to the world and when Medvedev will know about my problems... uh, i willl ashame of myself, he will joke about me in Government, bears on the street will sing funny songs at balalaykas, and people wont vote for me in the nearest future :rofl: Joking, of course.
My real name is Aleksey. Same name in English is Alexis, according to Wikipedia =)
 
So result again:
9 may - 100 kg
13 may - 96.5 kg
15 may - 96.5 kg
19 may - 93.0 kg
26 may - 92.0 kg
 
Wow, congratulations! You've done really well!

I think your name in English would be Alex, or Alexander, is that right? Alexis isn't a very common name in English, I don't think- but Alexander is very common (Alex is the shortened form).
 
fortyfour said:
Don't worry the reason it is so much is water loss. When people start dieting they change their foods and stop eating so much salt, this enables your body to let the water go. More salt in your body, more the body retains water. You need a little salt but not as much salt as people eat when they eat fast foods and junk foods. Even chocolate is often very full of salt. My regular chocolate (cadburys) is so salty i can taste it and i don't like it.

However, back to you.

The weight loss will slow down but 1350 is too low for you. As you are a man, you must eat 1800 per day. The minimum for women is 1200.

If you are weighing yourself daily, be prepared for it to jump all over the place on a daily basis. It will react to things like, what you eat, when you eat, how much you eat, how much exercise you do, how much salt you eat. But try not to worry too much about this. Its mostly not fat. Fat burns off slowly and comes back on comparatively slowly but water is fast. Its best to weigh yourself in the morning when you get up, after a pee and before breakfast. There is absolutely no point in weighing yourself through the course of the day when you understand the reason behind the fluctuations.

In my diary, i weight daily, try not to worry and sometimes give explanations of what i think is going on. Sometimes i can figure it out, sometimes it takes me a day or two to figure it out, as has just happened. For example, i am not exercising this week but eating about the same amount, even a little more but still below maintenance. But my weight has gone up a lot, until this morning. I've realised the reason is that because i wasn't exercising my muscles which have grown because of fitness, have stored more fluids than usual - its liquid energy. Yesterday i worked quite physically so today my weight was down again.

I have gone at length about this because many people upset themselves so much by daily fluctuations and then when they break their diet for a day or too and hte scale does not jump they think they have gotten away with it. Well they probably haven't. But that's another story.
Click to expand...

Thanks for advices, i have read all messages very attentionaly, and i trying to do so, as you have wrote, but i very want to lose weight faster, i know that it hurts me. Of course 1350 cal- thats not enough for me, as for men, and i feel it- i feel a little bit of weakness. I want to do my best in my holidays, they will end in monday, so in Monday - i will eat more, then now of course. I guess you are absolutely right about water. I will visit your diary in monday or sometimes later, cuz i ve got no time now, i think it would be really helpfull for me. So good luck, 'i`ll be back':seeya:
 
amy1985 said:
Wow, congratulations! You've done really well!

I think your name in English would be Alex, or Alexander, is that right? Alexis isn't a very common name in English, I don't think- but Alexander is very common (Alex is the shortened form).
Click to expand...

Thanks! :)
Maybe Alex, but I am sure that not Alexander, thats different names in Russia- Aleksandr and Aleksey. About Alexis- i was surprised, cuz i never heard about than name in American\English movies, but i just have believed to Wikipedia and that was my mistake ;)
 
Hm, after holydays, at work... that`s much harder to lose weight than when you have a lot of free time... So now I am 91.0 kg - i lost something about 1 kg for a week, thats amazing, i thought that i ll gain some weight already. There were 2 birthdays of my relatives, and that was very difficult not to eat those things that they ate. In second birthday i`ve gave up - it was very bad feeling. I was eating and crying about that in one time. Thats very bad. I ashame of what i`ve done... But i didnt eat cake, food with mayonnaise. You know thats very hard not to eat something when everybody eats that, and that, and all yummy thing are around you...
So I still make ABS exercises, i don`t use elevators- i use ladder (i work at 12 level of the building), i don`t eat much except this damn birthday, when i`ve gave up...
So I`ll continue my way, i`ll do this, i just ought to do this- for me!
Results:
9 may - 100 kg
13 may - 96.5 kg
15 may - 96.5 kg
19 may - 93.0 kg
26 may - 92.0 kg
2 june - 91.0 kg
 
Everyone makes mistakes, don't worry. Just keep making mostly good choices and you're better off than you used to be.

And congratulations on your amazing progress so far :)
 
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