Calorie deficit.
Walking.
Have you got a garage or somewhere you can put a heavy bag.?
Kettlebells and slam ball exercises good to get the heart rate up and burn calories. Not too expensive to buy.
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55
6 foot
16 stone
Fairly big build , doctor wants me to drop two stone if possible as my blood sugar is pre diabetic
So , diet wise I know what to avoid and what to eat etc
I am not going to be building any muscle mass at all at my age so heavy gym work is out ......thank feck as I hate the gym
I don't enjoy cycling and can't swim like I used to .....my ankle is reconstructed so no running , 5 a side
I thought plenty of walking , some pilates and yoga classes ?
Mixed in with some basic dumbells and home exercises ?
Anyone got any decent links , there's absolutely stacks out there and I don't know where to start
Calorie deficit.
Walking.
Have you got a garage or somewhere you can put a heavy bag.?
Kettlebells and slam ball exercises good to get the heart rate up and burn calories. Not too expensive to buy.
A mate has had some good results with regular short high intensity workouts - 7-10 mins (there are plenty of apps) coupled with long walks when he can fit them in with a hot bath afterwards which extends the calorie burning and drops blood sugar levels.
Exercise is obviously good for you, and I'm assuming you're being told to lose weight to lower the risk of a heart disease. So walking is a great start. It's also great for your mental health, especially if you've got some good podcasts to listen to.
Don't dismiss weights, either. You don't have to turn into Arnie and go full on gym bro, but lifting weights is proven to be more beneficial for weight loss than cardio. Just take it easy and know your limits.
That said, it doesn't matter how much exercise you do, as the majority of weight loss is achieved in the kitchen, not the gym. If your GP can refer you to a dietician who can create a diet plan for you, great. If not, avoid added sugars like the plague, cut down on portion sizes, and avoid things that are high in fat. And drink a lot more water.
The key here isn't to achieve the goal of losing 2 stone, it's to make subtle changes in your lifestyle that become habits. Otherwise you'll lose the 2 stone and then just revert back to type.
Good for you.
My advice is go to a supermarket and buy lots of chicken, salmon, porridge, salad, sweet potatoes, veg etc. It's much easier to do if you eat when hungry, but just eat well. Having a lot of food in the house helps in that respect. An empty fridge just makes a trip to spar for a pasty or chocolate bar more likely
It can get boring, but chicken breast is great and you can make loads of good meals with that as a base.
Walk as default - it's surprising how quick it can be to get around
Run if you can, or in your case swim or cycle. - even doing a lap of the park and stopping 5 times, within a week you'll be stopping twice, then not stopping, then doing 2 laps, then running longer distances
Cut out booze, sugar, bread, processed food. Even just during the week.
Weigh yourself regularly so you can see the progress being made. You may be surprised how well it goes.
Good luck and good for you!!!
I've done this myself and would be happy to send recipes if you like.
move more eat less
Calorie deficit is key.
Get your self a tidy app, I use "My Net Diary".
Figure out the amount you want to lose over which time line, then track your foods.
It seems like a nuisance at first but it very quickly becomes second nature.
I've been doing so well last couple of months, back on the scales after a week in Wales drinking and eating what I wanted and 4lbs added on!
Seriously, though Calorie counting is where it's at.
You can still have great food, but it teaches you portion control.
I tend to eat lots of protein through Beans and
Lentils, some Dahls are epic!
Good luck, you will feel better for it!
Thanks mate
Bread , rice , bananas , potatoes , all got to go
I am going to miss my done kebabs though 😢
I was told to buy a potatoe substitute from the celery family and use it in chicken chunky soups
But what's a soup without a bread roll ?
There is a low carb bread out there , 3 quid a loaf !