married male, 40 and getting fat, seek's help

LondonGman

LondonGman

New member
Hi guys,
I am male, 40, 6’0 tall and active. I stopped smoking 5 years ago and food became a substitute and my weight went from 82 to over 100kg. 4 weeks ago I had enough and decided to start dieting. I thought dieting was for fat people and not for me, then I realised I was fat too and beginning to embarrass my wife and daughter.

I’ve been jogging and that got my weight down to 95-96 kg but seem to have hit a brick wall and am struggling to get my weight lower. Stumbled on this website, registered and here I am hoping to get more information about how to lose more weight.

I run a martial arts school and hoping the information I learn from my personal experience and other people’s experience’s here can help me devise a safe weight loss programme to give my over-weight students.

I expect that exercise and diet is important to be healthier and fitter regardless of one’s weight. However in terms of weight loss any suggestion would be appreciated.

Thanks for setting up these forum, good use of the internet
 
Hey, LondonGMan--

Welcome. I'm new here myself.

There's a great thread by Steve called "The Conceptual Side of Weight Lifting" in the Weight Loss Through Exercise forum. A lot of good info in there.

There are also some great posts in the Nutrition section on diet.

Plus, I've found a lot of smart, helpful people jump in to help when you ask specific questions.

What style martial arts do you teach?

Good luck.

Jim
 
I thought dieting was for fat people and not for me,
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My opinion is that dieting isn't for fat people either! :)

Honestly here's my thing about diets: People go "on" a diet and that implies that when they're done they go "off" the diet. Which is why most people who lose weight don't keep it off. Or they give up. Because really - who wants to be "on a diet". :) I realized that in order to lose weight and keep it off long term, I had to rethink the way I view food. I couldn't be "on a diet" - I had to have a lifestyle.

So what that means for me:
  • Avoiding processed and packaged foods as much as possible - eating fresh, whole, healthy foods.
  • Learning what a serving of food is and eating JUST a serving - which meant for a while I had to measure and weigh all my foods
  • Avoiding junk food and unhealthy food - not for life or even for months at a time, but realizing that a treat is just that A TREAT. And you don't have treats every day.
  • Exercising - getting up off my butt and doing something to get my heart going and my muscles moving (something it seems you've already got well in hand!)
For the actual losing weight part of it, all I do is count calories and manage my nutrients. I base my calorie intake on a figure of about 10 calories per pound of bodyweight - or around 1600-1700 calories per day (I weigh 167). That is the equivalent of about a 30% reduction in my calories.

I make sure that I get enough protein (1g per pound of goal bodyweight), and that the balance of what I eat is complex carbs, and healthy fats.

If you're talking about macro percentages, I go for a 40/35/25 split.

I registered at thedailyplate.com (although a lot of people here use fitday.com which does the same thing) and I log my food every day. I can quickly see how much I've eaten, where my macros are, and what nutrients I might be slipping on.

I lost 80 lbs about 3 years ago now, maintained that loss for over a year, and am now getting back to losing the last 35 or so that I want to lose to reach my goal.

Hope that helps you to get started! :)
 
KaraCooks said:
I make sure that I get enough protein (1g per pound of goal bodyweight), and that the balance of what I eat is complex carbs, and healthy fats.

If you're talking about macro percentages, I go for a 40/35/25 split.
Click to expand...

protein being the 40, and carbs 35 and fat the 25?
 
protein being the 40, and carbs 35 and fat the 25?
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Whoops ... sorry, no that wasn't terribly clear was it?

The standard "zone" split is 40/30/30 ... it's always carbs/protein/fat.

My split is tweaked higher towards protein since I'm working hard for the 120-130g pr day.

It's really easy to get in 40% carbs just by eating veggies and fruit, and not even worrying about anything like rice or potatoes or bread.
 
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