I want to lose 2 stone.

R

Rocky2

New member
However, I don't know where to start in the respect of diet and exercise. How much exercise should one do a day? I get about, 500 calories a day intake as the foods I eat hardly contain any calories at all and I don't think it's working.
I got 3 months to lose it and I'm not entirely sure if that's enough time. I need a lot of help, please someone lend me a hand. Thanks.

I weigh 196 pounds and am 5'8.
 
Dear Rocky;

I must apologize for being blunt but is there, by any chance, a typo in your post? 500 calories a day? If indeed, 500 sure isn't enough even to maintain your current weight, and that might be the reason why your body won't let go of a single ounce of weight. Exercising is essential to weight-loss, of course, but diet is the cornerstone.

/Once again, I apologize if I offended you in any way/
 
yea I thought the less you eat the more weight you lose but its not the case because you go into "starvation mode" so you starve yourself with the end result of losing no weight it sucks.
 
Yeah 500 is too low, 1,200 is the lowest you should go..and depending on your BMR and stuff..it would probally be like 1,500
 
Hi Rocky.
The basic science to loosing wieght is burning off more calories than you take in, but you have to take them in first.

I've lost 3 stone in 5 months and it was no easy task but well worth it, 2 stone is a lot in 3 months but i see no reason why with effort it is not achievable.

At a basic level 3500 calories is 1lb, so if you create a 500 calorie defecit (a combination of diet and exercise) from the amount of calories you need (BMR + Harris Benedict Equation) for every day of the week you will lose 1 lb a week (500x 7days= 3500 calories = 1lb)
Double that you will lose 2lbs a week and so on and so forth, but 2lbs is generally considered a max healthy amount.

First general rule drink 2ltrs of water a day and banish fizzy drinks.
Secondly if you stick to about 2000 calories a day of healthy foods not junk and burn off about 500 calories a day (this might help here )
you should see the weight coming off.
Get your 5 fruit and veg a day and 8 hours sleep, have a decent breakfast, exercise and eat well, most importantly be patient and stick at it.

Hope this helps and you reach your goal:)
 
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Lexx said:
Dear Rocky;

I must apologize for being blunt but is there, by any chance, a typo in your post? 500 calories a day? If indeed, 500 sure isn't enough even to maintain your current weight, and that might be the reason why your body won't let go of a single ounce of weight. Exercising is essential to weight-loss, of course, but diet is the cornerstone.

/Once again, I apologize if I offended you in any way/
Click to expand...

You, read right. No offence taken friend :)

V33 --- Thank you for the insightful; post, but how much exercise should one do a day? also do you have a link to any mean plans for breakfast, lunch and supper? so I can follow pre-set plans and just buy the ingredients and follow. thanks
 
It would probably be easier to not follow a set breakfast or meals as you will probably get bored, just watch the calories contained and cut out the junk etc.

One of my favourites is Cereal with semi-skimmed milk, a banana cut up and put into bio-yoghurt and a fruit juice drink.

For lunch a good one is a Tuna salad; A bed of lettuce, cucumber sliced up, baby tomatoes, grapes and apple slices all with a small seasoning of vinegar. For the tuna, drain and mix with low fat mayonaise/salad cream.
The beauty of fruit and veg is you can eat practically as much as you want and by exploring fruits you can find things to replace confectionary if you have a sweet-tooth.

Soups are your friend - homemade ones will mean you know exactly whats in it.

Stay with fruits, vegetables, protiens such as fish & nuts, pasta, water and try and steer away from carbs such as crisps, chips/fries, batter and such.

Try making your own pizza with less cheese and make your own tomato pureé - you can still have nice food but cutting out premade or take-aways you will save a LOT of calories.
Another good one is making hamburgers from scratch with mince- they're tasty too!

Also i would reccomend a drink like green or white teas, high in antioxidants and will help you on your way.

As for exercise, personally i have been doing 1-2 hours a day for 5-6 days a week with 1-2 days rest where i do about 30 minutes less vigorous workout.
If you use the calorie burning calculator above try and design a workout that you will find fun and base it around 60 minutes a day for 4-5 days a week, when you find you can do it comfortably and its not feeling as strenuous anymore up it to 90-120 minutes a day.
Make sure you drink lots of water whilst exercising and be sure to eat something afterwards that is protein based.
Whack on your mp3 player and have a good time - if you make it something you enjoy you are far more likely to succeed.
 
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BMR - 2021.48
HBE - 2021.48 x 1.55 = 3,133.294

That cannot be right, surely? I have to a daily calorie intake of 3,133.294? That's pretty high isn't it?
 
Thats how much (with moderate exercise) you need to maintain your weight.
Yes it is correct.
 
If you're going to be doing 500 cals worth of exercise i'd say try and keep it to 2000 really as that makes a total of 1500 defecit which will be more than enough.
Since you're looking for meals, i'll share what i had tonight :)
Salmon fillet with baby potatoes, green beans and carrots - orange juice and low fat cheesecake for desert.
 
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V33 said:
If you're going to be doing 500 cals worth of exercise i'd say try and keep it to 2000 really as that makes a total of 1500 defecit which will be more than enough.
Since you're looking for meals, i'll share what i had tonight :)
Salmon fillet with baby potatoes, green beans and carrots - orange juice and low fat cheesecake for desert.
Click to expand...

so in theory, I would lose 10,500 a week?
 
10,500 calories or 3lbs yes in theory.
Which would mean in the 12 weeks you would in theory lose 2 1/2 stone, but its not all black and white.
 
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Well everything is getting ready today. The mean plans, gym membership, everything. Hope all goes well. Thanks for the help V33. Btw do you use any websites to make your meal plans out of?
 
I don't plan either, i just make sure i don't exeed the calories and check what im eating.
 
V33 said:
I don't plan either, i just make sure i don't exeed the calories and check what im eating.
Click to expand...

Oh I see. So I'm guessing you just buy basic healthy foods and make something outta' what you got.

Also, is natural low fat yougourt the same as bio-pot yougourt?
 
Basicly yea, dairy stuff is good such as milk and yoghurt etc but make sure it is the low fat stuff and you can't go wrong!
 
Well I had a bowl of natural yougourt with sliced bananas for brekkie and glass of orange juice. it tastes so weird. i also bought a lot of tinned sardines, are they any good? i plan to eat them with salads.
 
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