In my opinion when it comes to weight loss diet the most important thing is to find/create a plan that you can follow easily, even happily and that you won't give up when you have reached your goals. A feasible and sustainable plan (not sure if those are the right words, I am not a native speaker) is the best way to lose weight and maintain that weight loss.

Keep up the good work.

Sound advice Dimkes.



Uploaded with ImageShack.us

I played tennis (singles) for one hour.

The sneaky mid-week weigh-in wasn't very encouraging, but I'm confident I'm running a calorie deficit so I'm not going to worry too much.

I'm full into a cold now. I wonder if running a calorie deficit may have made me more susceptible? I normally avoid them as long as I sleep well. I did get very tired last week so who knows?

Uploaded with ImageShack.us

No walk

Uploaded with ImageShack.us

30 minute walk.

A load of rubbish, only good thing is that I kept the calories down. I've been unwell for a few days which has messed lots of things up. I'll probably reevaluate at the weekend, especially if the weigh-in is disappointing.

Uploaded with ImageShack.us

No walk

Week Five weigh-in October 6 2012

Start weight: 228 pounds
Last week: 220 pounds
Current weight: 221 pounds

Weight gain this week: 1 pound
Total weight loss: 7 pounds

So disappointing. I'm not going to panic, I decided earlier not to do so unless I had two bad weeks in a row. I've been ill all week and not exercising, especially at the back end of the week. Its possible this has led to water etc being held in the body especially as I have had quite a lot of carbs. If this is the case then when I can't exercise I should think to switch away from carbs somewhat if I want to keep the number good on the scales.

I really don't think I was running a calorie surplus this week.

Uploaded with ImageShack.us

20 minute walk

Really bad - I didn't handle my poor weigh-in result very well. I'm fairly sure the corn snacks (horrible things) were a direct emotional response.

Anyhow next week should be better. I am going to be well enough to go for my walks again. I also need to investigate doing some muscle-gaining stuff.

Uploaded with ImageShack.us

Uploaded with ImageShack.us

I also had a small apple which I forgot to include.

1 hour 10 minute walk.

Not many calories there, which is probably why I had a headache and woke hungry.

Got behind with my reporting here, back on Fitday today hopefully. I may change to something else as its so tedious not being able to copy/paste etc. Last two days I have been well within calories.

Yesterday

breakfast: 2 scrambled eggs on 50g salmon on one slice toast. Butter.

lunch: beef stew with lots of veg, some potatoes

Evening meal: chicken stir fry. vegetables again. stir-fry sauce, chicken breast.

Much tea with milk. A banana and two apples. Bowl of cereal with milk.

One hour ten minute walk.

Week Six weigh-in October 13 2012

Start weight: 228 pounds
Last week: 221 pounds
Current weight: 219 pounds

Weight loss this week: 2 pounds
Total weight loss: 9 pounds

I have been losing an average of 1.5 pounds a week which is pretty much in line with my calorie deficit. I have another goal of 209 pounds by Christmas (under 15 stone in British measure so significant to me).

In some ways I feel that I should be gunning for 2 pounds a week as that is considered an OK weight loss. 1.5 is fine though, but I don't want it to slip to half a pound or something.

I have had a few days off from daily reports but will get back to it. I am going to look into different software. Fitday is useful to see the breakdown, but I understand that better now and the lack of copy/paste option is beyond annoying.

Going to try some bodyweight exercises. It might not be the final solution but it will at least get me moving in terms of building strength. I am becoming conscious of my lack of muscle in the top half.

Nice job!

1.5 pounds per week is great imo.

I seem to dislike the popular online software and just calculate calories manually. If you find a good one let me know.

Hey there keep up the good work man

just one thing I wanted to say, and maybe its been discussed, but I feel like walking is a very inefficient way of exercising, in terms of time spent/reward.

I mean, is there something you can do at higher intensity? swimming? bike? skipping? burpies (1 pushup then stand up and star jump then back down for pushup etc etc)?

I feel like this could mean instead of spending 1 hour ten minutes walking you could do maybe 30minutes and it would burn more overall. Sorry if its been discussed I didn't have a chance to read every post.

I think I will end up doing it manually too. I realize I have just been plugging numbers in and not learning the calorie values. I shall start to learn them with a view to doing it manually eventually. Fitday is good if you need to check up your proportion of protein etc. If I run into problems I will probably go back to high protein for a few days.



Uploaded with ImageShack.us

I did my walk (more on this in a while).

Its a good point and something I have been thinking about recently. I was halted a bit in my tracks having suffered a viral infection recently with the residual tiredness, so a couple of my walks last week were actually a bit of an effort. I had considered getting a cross trainer and just bashing away on that at home. The truth is I get a lot out of the walk. There are squirrels and stuff in the woodland and a good view from the top (not bad for a walk from a city abode). There is something about being out in the open air, and light, especially as the days get shorter. I am in a better frame of mind when I do so.

I have also considered getting a mountain bike and if I find one I like (I don't know much about them but don't want to spend much) I may do so.

The normal route of my walk is a little over 4.5 km/2.8 miles. There is a long stretch at the start and the end on the road (I'll work out how long using my GPS sometime this week) with a hilly part through woodland in the middle. Its crazy to think that at the beginning of the year (240 pounds, not doing much) I had to rest more than once walking up this section. Shameful really. Anyway, the road parts can get boring so I do even now run a short section on the way home. I'm considering actually making an effort to run the road parts. Not in total (to start with at least) but gradually more and more. Its going to mean a change in clothing. I'll need to wear tracksuit bottoms I guess and not the boots I am wearing at present.

I'd be interested in advice on the best choice of footwear (and other clothing if applicable) for this sort of run/hike. I guess I have to watch my knees as I am heavy and out of shape.

Yeah i get that a walk can be more than just about fitness, it can heal the soul, give you time to think, make you feel more connected to nature, all those good things.

So in that respect it is a good thing. I certainly don't recommend a treadmill - the sheer boredom of it will make everyone but the most determined give up.

However if you actually want results I'd have to say that higher intensity is what you need. If at the end of your "exercise session" you are not dripping in sweat begging for rest, you're doing it wrong, (imo). So like you said if you start running certain parts, that will help. This kind of interval training is a good way to break into running, allowing you to rest after short periods of running. If each time you run slightly more parts and walk slightly less parts, soon enough you'll be running the whole thing and look back at your walking days with a chuckle.

Or just getting a no frills mountain bike and riding your track is a good option, things are more interesting when they whizz past rather than when your plodding along. Not sure where you are, location wise, but searching your local trading paper or something there will likely be a bike for $150 that could do the job. Scope out a few bike shops maybe but don't let them make you buy one one the spot, research a few more options and make an informed choice.

Search youtube for bodyweight routines as well, not sure how you are with pushups/situps and all that but look into it, even if only for a change. Or pick up some light dumbbells and do some routines that sort of blend cardio with weight (low weight high reps) (youtube has plenty of vids).

for example *you would do lower weights as a beginner obviously*:
http://www.youtube.com/watch?v=7kj7WUeqK7c

As for footwear I'd recommend seeking some expert advice here, getting a fitted shoe with support in the appropriate areas would be important, a cross trainer might do the trick, you will know best what terrain you're on.

Or if you go the bike route you won't have to worry about a fitted shoe

Uploaded with ImageShack.us

I did my walk and thirty minutes of body-weight exercises. I'm a bit busy today so I'll talk about this probably tomorrow.

15th October

oats
scrambled egg (1) on toast, butter

Slice of chicken breast + rice

100g wholemeal pasta with chicken breast, onions, mushrooms.
tablespoon olive oil.

banana
slice of melon

slice toast + butter

various cups of tea with milk
coffee with milk

I have been very busy this week. I'm still eating the same stuff. I need to get calorie counting again soon, though, as I know what I am like. Still, I'm confident I haven't gone over.

I did some body-weight exercises last Saturday which I enjoyed but I tweaked my back slightly. Nothing serious, more annoying. I get some lower back pain, just in the morning now. Anyway I managed tennis on Tuesday and today I turned my walk into a run/walk. Upping the intensity was overdue and I enjoyed running stretches. Its not great at present but I'll no doubt improve.

So today I have had

Breakfast

oats 272

Lunch

scrambled eggs (2) 200
butter 150
toast, small wholemeal seeded (in the end 3 pieces, I was hungry!) 160
salmon smoked 60

subtotal 570

Evening meal

wholemeal rice 300
pork tenderloin 214
sweet and sour source 70
mushrooms, onions, pepper 150
olive oil 120
yoghurt 140

subtotal 1000

snacks

banana 110
small apple 70?

180

all maths approximate!

272+570+1000+ 180 = 2022

an hour walk/run (times now and before not exact)

19 October

I have a similar intake to yesterday, but had half as much pork (ran out), and a hotdog for lunch rather than egg (no butter in the roll). I had poached egg on toast and some bran cereal for breakfast. I had some grapes as a snack instead of a banana, and no yoghurt.

I did my walk/run again. I really like this - its more rewarding, and there is a whole new range of improvements I can make. When I started walking it was about increasing the distance then going without a break. Now I can look to increase the proportion of it that I run rather than walk. Just as long as my body holds out with still a lot of weight bearing down on it.

weigh-in October 20 2012

Start weight: 228 pounds
Last week: 219 pounds
Current weight: 217.5 pounds

Weight loss this week: 1.5 pounds
Total weight loss: 10.5 pounds

I can't remember how I was rounding 3/8 before, but rounding to a half seems the most reasonable. I'm really pleased with this, but I need to get back to tracking calories properly and see if my back is up to some exercises again shortly. Notwithstanding another busy week ahead. Maybe my busiest for a while actually.

Uploaded with ImageShack.us

I did an walk/run of about an hour

For interest I did this day in Weightwatchers points. There I get 44 points per day plus 49 per week. This day cost the 44 points, and I earned 7 activity points. WW seemed to give more credit for the walking than the running and Fitday vice versa (close in both cases, I had them in as more than 2/3 walking). I did have different choices though - hill walking on WW v walking on Fitday.

This was totally correct, I have increased the intensity by adding in running. I have seemed to be struggling even after about 2 minutes on the flat (maybe there is some slight incline I can't see) at the start. However, I'm thinking its time to start pushing myself more here. On the way down I can go basically the whole stretch, 8 minutes or so. Towards the end of the run/walk I'm tired. In the past I used to only get short of breath at all when walking up the hill in the woods. Now I am drenched with sweat when I get back home. 'Begging for rest' - well, maybe I'm not quite at this intensity. I realize now that when I used to do cardio at the gym, I wasn't really pushing myself at all.

Thanks for the dumb bell video. Its an option. My idea was to learn body weight exercises because I can use them anywhere - so once learned I would always have something to hand even without a gym. Dumb bells - I could still purchase for the 3 most likely places I am going to be so its possible.

The first exercise I did last time involved 7 minutes of press-ups (ladders), which I did elevated. The idea is this is easier than a full press up but more challenging than the sort of press-up that you do with your knees on the ground. I was clock watching after about 4 minutes and sweating by the end of seven. Wierdly this was a more intense workout than either 45 minutes in the gym doing fixed weights, or the walk I was doing at that time. Anyway I tweaked my back slightly on this exercise which set me back. I'm going to give it another go.

What's up RedHot. I really like the way you are logging all your food. Nice job at keeping consistent.

Have you tried doing general exercises at home. In the morning I enjoy going push ups body squats and legs raises (off the bed or couch). You do a couple sets of each and eventually your heart rate gets up there. It helped me develop more balance, general mechanics without needing any weights at all. I'm not sure if you know how to jump rope but that's a great workout too. It's tough at first but you can get the hang of it.

Again brother, nice job on your log. Real dedication.

Thanks mate. I had another go with the body weight exercises yesterday, a bit less manic this time. I seem to be OK today if a little stiff. I also did my walk/run.



Uploaded with ImageShack.us

Ignore the brands and goals here, its the first time I have used myfitnesspal. Its way easier to input things than Fitday. With Fitday you have to keep clicking and confirming with a long loading process between each step.

Exercises

They are from 'you are your own gym' by Mark Lauren

Week 1 Day 1 Push/Pull


There were 4 exercises of 7.5 minutes each, doing ladders (1 rep, then 2 reps, then 3 reps etc)

Push ups (hands elevated on platform)

'let me ins' - involves using a door handle on an open door, with a foot at the bottom of each side of the door, and lifting yourself up to the door and then down.

Seated dips

'let me ups' - I have two chairs with a broom handle straddling them. I lift my self up off the floor using the broom handle.