First time trying to lose weight

bizzebee

bizzebee

New member
Hey, im a 27 year old male from Norway and for the first time in my life, im trying to loose weight. I weight 81 KG (178,57 pounds) and my height is 173 cm. I use to have flat stomach but have been very little active lately so have gain weight lately.

I am totally a noobie when it comes to this and i dont even know what i should eat or if calories, fat etc are good for me?
I am not a gym person at all, so i like to exercise home. my goal is to have a flat stomach again, or maybe even 6 pack (i bet you have heard this before here on forums :blush5: )

so i started this "project" 4 weeks ago, and i jog on and off for 5 km, six days a week. Lately i have started with situps aswell. my diet is usually white yoghurt with boiled vegetables and regular spices for flavour. I eat alot of berries as snack and drink alot of juice. even have some sugar free candies. I lost 1 kg in first 2 weeks but now i am stuck at 81.

I have even started wearing a black plastic bag over my top body to sweat more, but it hasnt helped yet. so i figure i am doing something wrong, so i was wondering if people with experience could point me in right direction or give me tips. also from what i have written above, would you consider me as chubby, obese or something else:angelsad2:

My English isnt that good so i apologise before hand, but that said i think majority will understand what i mean. i hope you guys will take a minute to reply and i will end this post by thanking you for reading it.

:waving:
 
Hello, and welcome to the forums. :grouphug:

I will tell you what i know, but maybe some others members may serve you better.

First of all, forget about the plastic bag. If you lose some weight that way, its just water.

To lose weight you need to create a caloric deficit, To do this, you must first calculate your BMR (base metabolic rate, the amount of calories you burn per day while doing absolutely nothing). You can use a tool from this forum, or do it manually, with the next formula;

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years ).

So, for instance; 66 + 1109 + 865 - 186 = 1854. If my math is not faulty, you burn 1854 calories per day just for existing.

Then you want to calculate your maintenance calories. (calories needed to maintain weight), using the next formula: (there is also a tool from this, i think)

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Let's say you are moderately active, (remember, this is just an example, multiply by the number you feel adjusts better to your situation) your maintenance calories would be: 1854 x 1.55 = 2873.

This number may be a bit inaccurate for very overweight people (like me), :blush5: so you may want to reduce it a bit. (I don't think is necessary on your case)

With the final number, you just need to deduct from that number according on how much weight you want to lose. Keep in mind: 1 pound=3500 calories. To lose one pound per week you just eat 500 less calories from your maintenance.

I want to add some things to finish: Your maintenance will go down as you lose weight, so you may need to adjust as necessary. You should NOT go too low on calories nor you should try to lose much weight per week. Try to avoid processed foods, sodas, sugar and fast foods, try to eat as "clean" as possible. Of course you can eat some of these foods once in a while, but:
1) do not do it too frequently.
2) try not to go over your maintenance if trying to lose weight.

I am totally a noobie when it comes to this and i dont even know what i should eat or if calories, fat etc are good for me?
Click to expand...

As far as i know, polyunsaturated and mono-unsaturated are "good" fats, but you do not want TOO much. Saturated fats are bad. And STAY AWAY from trans fats, i repeat: STAY AWAY.

Pardon me if I'm wrong, but to my understanding, things are this way.
 
As said already, when you sweat you don't burn fat it kinda look like everyone when we were younger wanted us to believe that sweating was the way to lose fat.
 
quick question. I use my ipod to listen to music while i jog and there is a feature that counts your steps. I have just started using it and my experience is that its not very accurate. anyhow it usually shows that it have counted 17-2500 steps and i have burned 175-190 calories. Then i read on my orange juice box that it contains over 250 calories.

doesnt seem very fair that a glass of orange juice contains more calories then i can burn by running for 5 km.
 
Not sure how accurate the pedometer is but this is why you'll hear that you can't exercise your way out of a bad diet.
 
Welcome,

I brought a pedometer. I haven't used it yet because I'm waiting till baby is born. I want to reach the 10,000 steps a day.
I did some research online and this one is supposed to be one of the most accurate with the least amount of error steps. You can also calibrate it to your personal stride length for distance monitoring.

Yamax Digiwalker Pedometer CW701

I'm hoping its as good as the reviews and the online experts say but I won't know really till I try it out.

I downloaded an iPhone app but that just counted steps every time you moved it but then again the iPhone wasnt invented as a proper pedometer.

I also agree with behappy, exercise is needed but so is a good diet.
 
I would advice against boxed orange juice, as they have sugar or other sweeteners, additives, preservatives, etc.

I would suggest making your own juice, so you can control what goes in, now, it doesn't have to be oranges, as to my understanding*, they have lots of sugar. Apples would be a better choice.

As far as i know, The exercises that burn most calories are the ones that work large muscle groups.
 
another question, i just bought celery and i read on a Norwegian site that if its hard to eat it all alone. you can try it with a dip. so i bought a ready mate salsa dip at store, and it says on label that it has 48/200 calories in 100g and 10 carbohydrates. is it ok or should i stay away from it?
 
If you have a smartphone you can download an app such as Runkeeper or Mapmyrun which not only help track distance using GPS but also pace and calories burned. I use Runkeeper each time I go out running and by the estimate I get given during a relaxed pace 30 min 5km jog you should be burning around 400 calories.
 
For the salsa dip? Maybe measure out how much you can eat in regards to,your daily calorie intake. Are you counting calories?
 
Nostalgic said:
For the salsa dip? Maybe measure out how much you can eat in regards to,your daily calorie intake. Are you counting calories?
Click to expand...

yeah, i actually count calories on most of the things i eat and try to eat 500 less calories then 2400 per day. am i doing something wrong?
 
Someone else may have to help you there, I don't know the recommended amount of calorie intake but I do know it depends on your level of activity, age, height, weight, gender etc
People here recommend fitday (it's free ) to monitor your calorie and nutrition, I've had a look and I will sign up once baby is born.
 
Nostalgic said:
Someone else may have to help you there, I don't know the recommended amount of calorie intake but I do know it depends on your level of activity, age, height, weight, gender etc
People here recommend fitday (it's free ) to monitor your calorie and nutrition, I've had a look and I will sign up once baby is born.
Click to expand...

I feel like I've read that 5000 times, when is the little sunshine coming out ? :party:
 
Lol, if I had my way he would be coming NOW!
Basically anytime between now and the 5 of August. I'm hoping its tonight or tomorrow. I can't stand it now, I'm so uncomfortable.
You'll know he's coming though when I disappear for 4/5 days.
 
I think you could do both..

I started working out and the same day I changed my diet and everything is doing great.
For those who have hard time jogging, try walking first :)
 
The most important thing is to do something positive... Both is best - but some people wait until they can devote their energy and focus to things instead of making as many positive changes as possible immediately with the allowance that they may be able to improve things later...
 
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