Hey everyone, I've been going the gym now for just a little over 2 months. My diet isn't the best, sometimes I will only eat one meal a day as I find it hard to find time to eat around a busy schedule. I currently weigh in at bang on 15 stone, I'm 5ft 9 and Aged 19. Around 4/5 times a week I go to the gym and use exercise bikes. On average I would say I do around 45 minutes each time and burn 450 calories each time round. I never eat outside of my daily recommendations of sat fat or calories, yet after 2 months I have only lost half a stone? Any tips or advice?
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Not seeing weight loss
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Eating only one meal a day can be terrible for you, not to mention how it can affect your insulin levels. When you eat like that, instead of your body taking what it needs and disposing of the leftovers, it sucks up everything it can get as that's the only meal you've had that day whether you need the nutrients or not. You need to eat, at least, three meals a day. You need to figure out your TDEE(Total Daily Energy Expenditure), weight your portions, know what kind of calories you're eating, and eat less than your burn every day. You should also do some weight training as well, as working your muscles actually burns more calories than cardio and also maintains muscle mass, as cardio can exhaust your glycogen surplus and start burning muscle for energy when done in excess, giving you the "skinny-fat" look. I wish it were as easy as doing cardio 4 times a week and looking great, but unfortunately, it isn't. You have to put in the work. Good luck!
Adding to what Justin has said, you are basically sending your body into minor, very minor, starvation mode on a daily basis and this will encourage the body to store more and use less energy.
Also consider what you have achieved in real terms and stop assuming yourself a failure because you havent' halved your bodyweight in 2 months.
1 pound of fat = 3,500 calories
Average RDA calories generally considered around 1,500 to 2,000 calories
For ease lets say 1 pound of fat is two days calorie intake
7 pounds of fat lost is the equivilant of not losing 14 days of calories, which considering your dietary regime is nothing short of remarkable.
The maximum safe healthy consistant fat loss is 2 pounds a week, you are achieving approximately half this with short term starvation, anyone analysing this would say you have been very successful.
I see so many declaring lack of time as an excuse not to eat, or eat well and of course exercise. You are exercising so better than many.
I am at my desk with my tub of food shovelling through it all day, it's not exciting stuff, rice and eggs as it happens, but it's there and enabling me to eat consistantly. I suppose I have one meal a day too in a way, it starts when I wake up and ends when I go to sleep, I take occasional breaks to train.
Still trying to figure out how to eat while asleep, no-one has come up with decent ideas.
Also consider what you have achieved in real terms and stop assuming yourself a failure because you havent' halved your bodyweight in 2 months.
1 pound of fat = 3,500 calories
Average RDA calories generally considered around 1,500 to 2,000 calories
For ease lets say 1 pound of fat is two days calorie intake
7 pounds of fat lost is the equivilant of not losing 14 days of calories, which considering your dietary regime is nothing short of remarkable.
The maximum safe healthy consistant fat loss is 2 pounds a week, you are achieving approximately half this with short term starvation, anyone analysing this would say you have been very successful.
I see so many declaring lack of time as an excuse not to eat, or eat well and of course exercise. You are exercising so better than many.
I am at my desk with my tub of food shovelling through it all day, it's not exciting stuff, rice and eggs as it happens, but it's there and enabling me to eat consistantly. I suppose I have one meal a day too in a way, it starts when I wake up and ends when I go to sleep, I take occasional breaks to train.
Still trying to figure out how to eat while asleep, no-one has come up with decent ideas.
Living your life by it makes you 'interesting' to live with but fortunately my wife is tougher than most.
You can try for fat burners supplements for quick weight loss.weight loss supplements also provide you with sufficient vitamins, minerals, and other essential nutrients, which are required by the body to retain an overall good health while the fat burning process is underway.
If you read the label on every fat burner it says "Use in conjunction with good diet and exercise". I always found that to be funny. I've come across very few supps that are actually worth buying. No supp can do your body better than a good diet. How about people just saving the money you would spend on "fat burners" and just exercise and eat well?
Not all fat burner supplements produced good results, you should look for natural fat burning supplements which helps in fat burning metabolism and reduce your fats naturally.
Making time to eat is likely the most important thing you can do for yourself and your health.
I'm a busy, hard working professional who used to come up with every excuse to skip breakfast (or any meal, for that matter) and greatly suffered as a result. I put on a considerable amount of weight over the course of a few years until one day I looked at myself in the mirror and realized that I looked and felt much older than I actual am.
Now I dedicate 2-3 hours a week to meal preparation. As an example, I will spend just over an hour on Sundays preparing meals for the following 3 days. I'll grill a bunch of lean protein, make a big batch of brown rice or sweet potatoes/yams (complex carbs), I'll clean and cut up a alot of vegetables and get all of it into containers that I can just 'grab and go' every day. Pair all of that with some fruit and all of a sudden, you will constantly have food ready and accessible to you.
I only prep the meals that I will need while out or in the office...otherwise, I also make stuff fresh, while at home.
In line with what 'CrazyOldMan' said above, I am often eating on-the-go in my office, shovelling food into my mouth to make sure I keep my metabolism fueled. Might be odd to think that eating more = weight loss but it works, as long as you have a clean diet. By diet, I don't mean a fad diet....it's really a lifestyle.
I've lost just over 50lbs over the past 3 years; 20 of which I've lost over the past 8 months now that I am also working out and much more disciplined than ever.
I'm a busy, hard working professional who used to come up with every excuse to skip breakfast (or any meal, for that matter) and greatly suffered as a result. I put on a considerable amount of weight over the course of a few years until one day I looked at myself in the mirror and realized that I looked and felt much older than I actual am.
Now I dedicate 2-3 hours a week to meal preparation. As an example, I will spend just over an hour on Sundays preparing meals for the following 3 days. I'll grill a bunch of lean protein, make a big batch of brown rice or sweet potatoes/yams (complex carbs), I'll clean and cut up a alot of vegetables and get all of it into containers that I can just 'grab and go' every day. Pair all of that with some fruit and all of a sudden, you will constantly have food ready and accessible to you.
I only prep the meals that I will need while out or in the office...otherwise, I also make stuff fresh, while at home.
In line with what 'CrazyOldMan' said above, I am often eating on-the-go in my office, shovelling food into my mouth to make sure I keep my metabolism fueled. Might be odd to think that eating more = weight loss but it works, as long as you have a clean diet. By diet, I don't mean a fad diet....it's really a lifestyle.
I've lost just over 50lbs over the past 3 years; 20 of which I've lost over the past 8 months now that I am also working out and much more disciplined than ever.