Some guidance please!!!

R

Razia1

New member
Hello....I'm 160cm tall female and 72kgs heavy. My age is 30 years. I exercise on the cycle or treadmill almost five times a week for an hour and watch what I eat. I also drink lots of water and try to follow what other successful people are doing to lose weight but no luck. Can someday give me any useful advice on what I should be doing inorder to get some results? Thanks in advance :)
 
The way that I do this is get a free account from

Set up your profile information.

Log whether you have a sedentary lifestyle or active. Then log your exercise.

Log all the food that you eat or drink. Everything.

Check your calorie balance. This is a comparison of the calories you consume vs the calories you burn.

If you cannot see from that where your problem is - double check the weighing and measuring of your foods.

You need a deficit of the order of 3,500 calories for every pound of fat lost (although this is in general terms and when we weigh ourself there are a lot more than body fat in what we are measuring - food / toilet activity and water retention for instance).
 
I will certainly try doing that. Do u mind if I ask u how you started your weightloss journey? Thanks.
 
I was a very big person when I started who did no exercise at all...

I started off by going out on a walk... I got tired of being in the house all the time and went out. I did a walk that was about 0.6 miles long and had to take breaks. I was proud of myself when I got back...
The next day I went out and did it again... Each day - I went out and went further... I went as far as some shops - then as far as some more shops... I went as far as my doctors... Each day I challenged myself to walk further...

My eating was very bad. My husband was bigger than me... We had a drawer that we kept bars of chocolate and sweets in... Every night at least once but often more often - he would hand me a bar of chocolate... Instead of eating it - I started putting it to one side and not eating it... At the end of the night - I sneaked it out the room and put it in another drawer...

Amazingly soon I was walking quite long distances every day and I had a drawer full of chocolate that I should have eaten but hadnt...

I started trying to eat more healthily...

Then I bought a set of scales that went up to my weight - as the scales that we had didnt go high enough... I started weighing myself every day and could see an improvement...

I admitted what I was doing...

I started treating it as a scientific experiment and wrote down everything that I could in a spreadsheet... I recorded everything that I could think of and started drawing conclusions... I wrote down things on a daily basis like my weight, length of walk, what I had eaten, toilet habits, health info (eg if I was on a period)...

When I noticed that I gained weight whenever I ate something (e.g. bread, cheese) I tried to stop having it... when I noticed that I almost always lost weight after eating something (e.g. baked salmon) I had it more often...

I gradually learnt more information...

People would see me out walking each day and talked to me and gave me advice. One lady suggested that I get a pedometer which I did. Someone suggested that I wear wrist weights some of the time to help my arm muscles and I did that too...

I searched the internet and found information. I found this forum and gained a lot of information here. It all took time...

I finally got to my goal weight in 2009 and maintained it well for some time... I have however had a difficult 2011 and 2012 with a lot of stress and gained some weight... I am hoping that 2013 will be more settled so have embarked on a new project to push things back down...
 
Sometimes changing up your exercise routine is a good way to move forward when you hit a wall. You may find it helpful to try another type of exercise that you can work into your current routine.
 
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