(edit title) In a nutshell, My weight is my problem? Please, Help me?! Options

[Man2012]

Hi there,

I am deeply and truly very tired, frustrated, unhappy, sad, angry and very depressed because of my weight.

I am 28 years old and my height is 182 cm (centimeter). I weight around 107 kg (Kilogram), which is almost equal to: 5' 11" height and about 235 lbs.

Thankfully I don’t have any serious diseases but my weight is my problem.

I am not that huge rotund individual who is excessively fat. But still, I am not in a good shape because I have a big stomach (Belly fat) and a big hips.

I have been using my bicycle on daily basis to go to work (3 km going and the same 3 km coming back) for more than a year already, and I walk daily for about 15 minutes... Nothing helps AT ALL. So I stopped using the cycling completely.

Nowadays, I go walking on my feet to work (3 km going and the same 3 km coming back) and I have been doing that for almost 1 month and NO any change or sign about any improvements.

I do office work for my job (So, It is NOT manual labor). However, I try to walk for a few steps during my breaks.

My breakfast around (7:30 am - 8:00 am) usually is: 1 piece of toast with a slice of cheese, Jam, peanut butter or honey and a half glass of milk, juice or tea.

At work, I drink 1 or 2 cups of black coffee and 3 to 5 cups of water.

My main meal is after I come home from work at about (5:30 p.m. - 6:30 p.m.) and it is: plate of rice (Size: Bigger than medium) with two chicken legs and some vegetable sauce, Sometime a big chunk of lasagna, Or 2 (Bigger than medium) home made sandwiches of either beef cheesesteak or chicken fajita with a glass of pepsi (And sometimes without the soda).

Every day, In the evening between (7:00 p.m. -11:50 p.m). I drink around 3 big glasses of tea (3.5 small spoons of sugar/ for each glass).

Every day, In the evening between (7:00 p.m. -11:50 p.m) I eat around 150 gm (Gram) of chocolate or chocolate biscuit or pudding.

I am really trying to limit the calories I consume and I really look at the products that I buy to avoid the high calories. I tried to starve myself (I mean eating less) But I find it really really really sucked for me. I was tired alot. I suffered. I went to bed starving some nights, sexual desire ceased, and that really gives me a very bad mood and I cannot even work well nor focus on anything.

What should I do?

I live in a very boring and cold little village. Besides, I really cannot go to gym at all, because of my work and other commitments.

Please advise me, Is there any eating habits I should follow? Are there any tricks and tips to lose weight?

I would sincerely and greatly appreciate your interesting and creative inputs, as well as, your experiences and knowledge !

[Essingen]

Well given the length of your post, you are obviously serious in wanting to do something about this. I would suggest that you need to develop a two angled approach based on changing your eating habits and getting more exercise. You say in one sentence that you watch the calories of what you eat, and then in the next that you eat peanut butter for breakfast. Quite honestly I can't think of much worse to put into your mouth! You say that you cycle 3km to work and back. That is about 120 calories each way I would guess...very little, probably not even equal to the peanut butter. A few years ago I did a weight watchers course which I found very useful in terms of educating about calorific values and providing the discipline to get the weight going down. Is this a possibility for you? Did you know for example that if you take the skin of the chicken off you cut down the calories by a half?

Not being about to go to a gym is a bif of a pathetic excuse really. You need to be seeing just how bloody difficult it is to knock off calories... Keep a list of your weight and dates...update it every week and make certain that you are losing around 1kg to 1,5 a week. But be warned, the first three or four weeks will be tricky...you won't lose much and then they will start falling off.

So in summary, I am afraid my message is that you need to try harder! Sorry.

[Puffin]

I would say that you are not eating enough between lunch and dinner which is causing you to binge on sugary/fatty foods in the evenings where your tea and chocolate fix is around 1000 extra calories

Also by not eating for 10 hours between breakfast and dinner your body with go into starvation mode and your metabolism will slow down - starving yourself if totally counterproductive you can eat a lot as long as you eat the right things

I would say:

- eat a better breakfast - cheese/jam/peanut butter are all high in fats and sugars - add lean protein such as chicken/eggs or try porridge/cereals

- eat lunch - pach your own health salad or sandwich and take some fruit

- try to reduce the calorie content of dinner - a "big piece of lasagne" can easily by 1000 calories - base your dinner on lean meats/fish lots of veg and salads not much dressing and sauces

- choose better snacks - fruit or sandwiches would be better than chocolate and sugary tea

Your night time snacking is costing you around 1000 calories - 100g of milk chocolate is around 500 calories so 150g would be around 750cals. Reduce your high sugar consumption by sticking to diet sodas/sugar substitutes or drink your tea without sugar you are consuming around 225 calories just in sugar in your evening tea

Choose one night/day a week to splurge a little and eat what you want and have some chocolate so that you don't feel deprived

Try and get additional exercise in the evenings and weekends - the longer nights are here so you don't need an expensive gym
- ride your bike for an hour
- take a walk or jog
- swim in a local lake

[byke]

There was a program about a similar problem on channel 4 last night called "Secret Eaters".
If you have a VPN ... its well worth a watch, as it looked to address many of the issues you have mentioned.

http://www.channel4.com/programmes/secret-eaters/4od#3346428

[JulieLou40]

Cut out all the sugar. Sugar has zero nutritional value. I know a guy who did this a few weeks ago, and the weight is just melting off him. I've just been out to ICA tonight and stocked up on low-sugar bread and fruit (natural sugars are better than refined sugar). He says he feels absolutely fantastic and has loads of energy. He has recently started a group on Facebook called We quit sugar. I have joined and we are all sharing info on products with minimal sugar etc. It's going to be very interesting.

Let us know how you get on and I will do the same.

[skogsbo]

Short answer, swap your choc for fruit or something a little better. Get up 10-15mins earlier, each week, use this time to progressively increase your cycle to work. Use the light nights to get out for a short stroll. Give it 6 months, it will take time, but you'll soon be slim and a demon on a bike. Long answer another day! But Don't loose hope, even if at first you look the same, it's doing wonders for your health.

[skogsbo]

Cut out all the sugar. Sugar has zero nutritional value. I know a guy who did this a few weeks ago, and the weight is just melting off him. I've just been out to ICA tonig ... (show full quote)

Cut out all the sugar. Sugar has zero nutritional value. I know a guy who did this a few weeks ago, and the weight is just melting off him. I've just been out to ICA tonight and stocked up on low-sugar bread and fruit (natural sugars are better than refined sugar). He says he feels absolutely fantastic and has loads of energy. He has recently started a group on Facebook called We quit sugar. I have joined and we are all sharing info on products with minimal sugar etc. It's going to be very interesting.

Let us know how you get on and I will do the same. ... (hide full quote)

The human body runs on sugar, its the format that's sometimes the problem. Low sugar food, usually means high artificial sugars, even worse for you.

[PDX]

All of the above is truly useless advice for the actual problem, which is excess body weight due to abdominal fat. The only way to immediately address it is a liposuction procedure. There are plenty of clinics around the country that will perform the operation for around 20k SEK .

~~~PDX~~~

[JulieLou40]

The human body runs on sugar,

Simply not true. You eat sugar, the body produces insulin, which produces fat.

You don't need it.

Less sugar, less insulin, less fat.

[Svensksmith]

There is no magic solution. You got yourself into this mess and you can also get yourself out...if you are willing to put forth the effort.

First off, skip that evening snack. You are just packing on the calories and storing them as fat by eating so late. As Julie says, no more sugar, especially at night in your tea. Tea alone will suffice. Eat more fruits and vegatables. Especially beans which are rich in fiber and nutrition. A fiber supplement can also help you feel full and is very good for your health. Once you start losing weight, you can treat yourself once a week to something sweet for a reward. A real good treat is dark chocolate...very good for you, too. But, don't starve yourself. Diets don't work, only a lifestyle change will give you the permanent results you desire. There is plenty of nutritional advice on the internet. There is lots of misinformation as well. If it sounds too good to be true, it is. Find what works for you. You need to eat healthy to feel good.

The other side of the equation is the exercise. You can do it w/o a gym but it's a lot harder. Walks (long and fast paced) are good. Running is hard but a great calorie burner. Biking is great, too but set a good pace if you wish to burn calories. Really, the best bet is to do both aerobic exercise and weight training. For that you will need a gym. I, for example, go to the gym every morning before work to do weight training and stretching for 45 minutes. This means that I have to get up at 4:15 am. That's not always easy to do, but I made it my goal and have stuck to it. Every night after work, I go for a run. Again, not always easy, but I will myself to do it. Now, it is just part of my routine and I look forward to it every day.

Now if this sounds like a life of dreary depravation, think again. Once the weight drops off, you will feel empowered and extremely proud of your accomplishments. You will have tremendous energy and vitality and you will be happy with the way you look. Best of all, you will be healthy and that is the best benefit of all.

Good luck!

[Leonie]

1,You are not eating enought protine.

2.I think you need to eat more for breakfast add some eggs, a bananna, its summer a protine shake( fresh or frozen berries, nuts or raw egg (gross you won't tast it), yoghurt juice or milk), blend it all up and save the rest for a snack when you get home from work.

3. add some nuts a bananna/ fresh fruit for snacks.

4. eat a more filling dinner and add a healthy snack not a sugar snack after dinner.

5 your bike ride to work, make it at a pace where you heart rate will ride and you will break out into a sweet.

I am at work so sorry if this does not make sence. good luck oh sugar is good just not all the time.
oh and turn your walk into a run/walk, set a goal I will run to the next tree and walk to that house ect the run might be 10 steps to start with but increasing your heart rate will help you burn fat. good luck.

[Solith]

Exercise will not help if you're eating more to compensate for it. Get back on that bike and start using a meal tracker. There are loads available but www.livestrong.com is a good one. Estimate how many calories you should be eating on "sedentary" and then any exercise you do is just going to make you lose fat faster. Using one calculator you require 2200 calories (using the height and weight details you gave) just to maintain your weight. Any more (which if you're eating 1000 a night in snacks is likely) you'll be piling it on. You need to be at a deficit, so perhaps aim for 1800 a day.

You need to up your protein (fills you up and stops you snacking) and lower your carbs (less than 120g a day is a good start) and sugar (really, it's just empty calories which go STRAIGHT to your fat stores, Once you cut it out you'll start to enjoy food without it).

For breakfast go for 2 eggs OR a banana OR a small portion of porridge.

For lunch eat leftovers from dinner (this also helps make dinner cheaper, since you're cooking 2 meals together), so a single chicken breast OR small steak with salad and cottage cheese or pulses (lentils, beans, peas). Snack on fruit, do NOT eat more than a teaspoon of peanut butter everyday and cut your chocolate habit to once a week and eat dark chocolate (from an ex-chocoholic this answers the chocolate craving far earlier than milk or white chocolate).

[Bender B Rodriquez]

Hi there,I am deeply and truly very tired, frustrated, unhappy, sad, angry and very depressed because of my weight.I am 28 years old and my height is 182 cm (centimeter). I we ... (show full quote)

Hi there,

I am deeply and truly very tired, frustrated, unhappy, sad, angry and very depressed because of my weight.

I am 28 years old and my height is 182 cm (centimeter). I weight around 107 kg (Kilogram), which is almost equal to: 5' 11" height and about 235 lbs.

Thankfully I don’t have any serious diseases but my weight is my problem.

I am not that huge rotund individual who is excessively fat. But still, I am not in a good shape because I have a big stomach (Belly fat) and a big hips.

I have been using my bicycle on daily basis to go to work (3 km going and the same 3 km coming back) for more than a year already, and I walk daily for about 15 minutes... Nothing helps AT ALL. So I stopped using the cycling completely.

Nowadays, I go walking on my feet to work (3 km going and the same 3 km coming back) and I have been doing that for almost 1 month and NO any change or sign about any improvements.

I do office work for my job (So, It is NOT manual labor). However, I try to walk for a few steps during my breaks.

My breakfast around (7:30 am - 8:00 am) usually is: 1 piece of toast with a slice of cheese, Jam, peanut butter or honey and a half glass of milk, juice or tea.

At work, I drink 1 or 2 cups of black coffee and 3 to 5 cups of water.

My main meal is after I come home from work at about (5:30 p.m. - 6:30 p.m.) and it is: plate of rice (Size: Bigger than medium) with two chicken legs and some vegetable sauce, Sometime a big chunk of lasagna, Or 2 (Bigger than medium) home made sandwiches of either beef cheesesteak or chicken fajita with a glass of pepsi (And sometimes without the soda).

Every day, In the evening between (7:00 p.m. -11:50 p.m). I drink around 3 big glasses of tea (3.5 small spoons of sugar/ for each glass).

Every day, In the evening between (7:00 p.m. -11:50 p.m) I eat around 150 gm (Gram) of chocolate or chocolate biscuit or pudding.

I am really trying to limit the calories I consume and I really look at the products that I buy to avoid the high calories. I tried to starve myself (I mean eating less) But I find it really really really sucked for me. I was tired alot. I suffered. I went to bed starving some nights, sexual desire ceased, and that really gives me a very bad mood and I cannot even work well nor focus on anything.

What should I do?

I live in a very boring and cold little village. Besides, I really cannot go to gym at all, because of my work and other commitments.

Please advise me, Is there any eating habits I should follow? Are there any tricks and tips to lose weight?

I would sincerely and greatly appreciate your interesting and creative inputs, as well as, your experiences and knowledge ! ... (hide full quote)

Eat regular meals (breakfast, lunch and dinner), cut the sugar and increase your exercise

Why on earth do you eat 150g of chocolate every night? That alone will make you gain weight.

15 mins of exercise a day will do nothing for your weight. You need to step it up to at least 45 mins of fast pace walking or similar.

[gromit64]

Hello man2012 julielou 40 is correct you do not need to eat sugar. In fact the body converts the food we eat including fat into glucose. Your body then uses glucose basically to live. Put simply the sugar you eat isn`t the sugar you need and eating fat does not make you fat. The storage of fat on your body is controlled and regulated by insulin the more insulin you produce the more fat you store. When you eat sugar and by that I mean the white stuff that is put in most processed food your body reacts by secreting insulin to soak up the sugar (glucose) in you blood. What it cannot use there and then is stored as fat. Any way we have a facebook group if you want to join, I can send you all the lectures that are posted on utube that will be able to explain it all better than I can. I can also send you a copy of a book called `Pure white and Deadly` by Jhon Yudkin who was doing research back in the 70s 80s on the harmful effects of sugar. Another way to put it is if you cut out sugar you loose weight the more sugar you can get out of your diet the more weight you loose. There is a family in our group who are on a Ketogenic diet as there son is autistic this diet eliminates all carbs not just sugar they have been doing this for about 4 years. They are stick thin really healthy and there son displays no signs of autism. Any way if you are interested let me know I have taken all sugar out of my diet and I have lost 9.5 kilos in 5 weeks and I have never felt so well in all my life.

[skogsbo]

Simply not true. You eat sugar, the body produces insulin, which produces fat.. You don't need it.. Less sugar, less insulin, less fat.

Wrong, loosely, the body runs on glycogen. You have about 3000cals of the stuff in your liver right now, plus what is in your blood and every muscle. Insulin is like the anti matter of sugar, your body produces just the right amount to maintain the perfect glycogen balance in your body. I could go on to explain adp and atp, which is how the body uses this form of SUGAR to make life possible for every person on the planet.
Fat is store energy, from excesses, less a bit of essential fat around our organs. To convert fat to energy, glycogen, you need water and oxygen. Hence why aerobic exercise, not anaerobic exercise burns fat or rather converts it to a useable form of energy. Even being 1ltr of fluid dehydrated can also hamper this process by 10% or more. Insulin does not produce fat, its a balancing compound, ask any diabetic.