Lose 10 lbs. in 1 mo.

[chubbyness]

Is this possible? Any suggestion on how? I'm thinking of no-rice diet. What do you think, guys? Sadly, I'm too busy to exercise.

[Stentatron]

Hi chubbyness - first thing is no one is too busy for exercise, you have to make time for your health and well being. It might mean you getting out of your pit an hour earlier than usual but this will pay dividends in your weight loss goal.

I have recently lost 14lbs in 4 weeks through a very strict diet and lots of exercise. My typical day involves approximately 1400kcals and a session in the gym weight training and / or running. I try and exercise 6 out of 7 days and this is why I have managed a good rate of weight loss.

A no rice diet? Sounds like a fad diet to me. I would try and eat a balanced diet following simple rules such as avoiding refined sugar foods, eating plenty of fibre (vegetables and carbs) eating lean protein and getting plenty of water. It's not rocket science it just takes a bit of will power and support and this site is great for the latter.

My tip would be to get into an exercise routine and eat clean!

Good luck let us know how you get on.

[chubbyness in reply to Stentatron]

Thanks. But the problem is I do my work here in my own home and our surrounding isn't really runner-friendly. A lot of stray dogs on the street. Should I get a threadmill?

[chubbyness]

I am busy on my sedentary jobs so not much exercise at all. Anyway, thanks for the advise. OMG I like this diet. My favorite foods are allowed. But rice is not allowed. I guess it's a thumbs up to the no rice diet. I'm just afraid my body will crave for it once I stop consuming it immediately since it has been our staple food since I was born. Hmm

[Stentatron]

Hmm stray dogs sounds a little tricky. Could you join a gym and hit the treadmill there? I suppose buying a treadmill would be a solution

[chubbyness in reply to Stentatron]

Sadly I have no time to go out to the gym. I guess buying a treadmill would be one of the solutions.

[rmnsuk]

10 pounds in a month should be easily doable if you are obese/overweight and haven't been dieting, but most of the weight will be water. If it's the last 10 pounds and you've been losing weight for a year then not a chance.

Find out what your BMR is and eat 1000 calories less than that each day. Use myfitnesspal or something similar to record exactly what you eat. If you can do some exercise (walking, cycling, rowing, running, lifting weights, dancing, whatever gets you sweating) then so much the better, it helps and it's really, really good for your health.

Which diet you use is up to you, so long as it isn't extreme, and doesn't involve cutting out whole classes of food (carbs, fat or protein).

Never heard of the no-rice diet, but the name alone makes me skeptical.

[chubbyness in reply to rmnsuk]

I am overweight. So, I guess diet could really help me for now. I'm thinking of the Low Carbs High Protein diet for now plus maybe 30 minutes on the treadmill as a start?

[OlsBean]

You've not said what your current weight is but there has been some pretty good data coming from studies carried out under "Metabolic Ward" conditions that show that losing between 0.5 > 0.7% of body weight per week is optimal to maintain muscle (LBM) during a weight loss diet, as you go over 0.7% you start to lose more and more Lean Body Mass, the study as I remember was carried out on Overweight Athletic type adults and the diet included additional protein to try to minimise LBM loss.

If you believe the science then that means if you weigh over 25 1/2 Stone you'll be fine to lose 2.5 Pounds a week.

In simple terms the quicker you lose weight the more likely you are to shed muscle as well, which, if you are in it for the long haul (you should be) will be detrimental. Lots of us concentrate on weight loss as a number, I did and I lost a huge amount of muscle (although I did not know it at the time), remember it's not about losing weight it's about losing Fat.

I'm not endorsing the study, just sharing what I read, personally I think there is something to be said for the science behind it but I also know it's not always so straightforward as we don't all live under clinical conditions.

Good Luck

[chubbyness in reply to OlsBean]

My weight's 190 lbs. I guess, based on this study, I should only lose 0.95 lbs per week?

[OlsBean in reply to chubbyness]

Obviously weight loss is hard enough without trying to reach precise number each week and it's rarely consistent. Lots of us also tend to lose some additional water weight the first week or so of diet/routine change as well.

It's a guide, personally I would certainly not lose any sleep if I was losing a couple of pounds a week, but it's Food for Thought (Excuse the Pun), if you are going to effort of losing weight you want to do everything you can to ensure it's mostly Fat.

Good Luck.

[fibronfedup]

Hey 10lbs is possible with healthy eating and exercise. I work long hours and getting to a gym is a nightmare so i have a cross trainer and weights in my living room so i can watch my fave shows and get exercise in. I find if i do 10 min segments several times a day i fit more exercise in without exhausting myself. It fits around work and my lifestyle. A few alternatives to rice are cous cous and my new fave cauliflower and broccoli in the blender til rice sized pieces then boil and season, low cal and filling you can add any veg or seasoning you like. All the best with your goal

[chubbyness in reply to fibronfedup]

Finally, someone with the same lifetyle I have. Going to the gym's a nightmare for me too since I'm kind of workaholic and after work, I'm exhausted so a little exercise, maybe, is all I can do and not a 1 whole hour in the gym. I think I really do have to get a treadmill. Maybe 10 minutes each segment like you're do will do. I do love cauliflower and broccoli. But can I take it creamy? Like with milk in it's recipe?

[fibronfedup in reply to chubbyness]

Hey i see the cross trainer as an investment into my future and i love find myself on it when im bored rather than picking so cant complain. The first time my partner made it he blitzed it after boiling lol made a lovely mash so yeah you can. Amazing what you find when you start experimenting with food, some are so quick and easy to make even after 12 hour shifts its easy to throw together. My best advice is to find a way to exercise and eat healthy that fits around your lifestyle, personalise it to suit you. Also for long shifts pre plan snacks, i take them with me to work and it stops me raiding the vending machine and because i know they are there i dont always eat them which is even better. I never used to eat dried fruit or nuts really but they are great for sweet cravings and nutrition. Experiment and find combos of food that work for you

[HRHGaby]

Welcome, I hope you find what you need in this community. Start by dowloading an app on your phone to keep track of calories (Fat Secret, My Fitness Pal...), it's a great aid! Good luck!

[chubbyness in reply to HRHGaby]

I did try MyFitnessPal earlier for one month then as I noticed I'm not really eating more than 1,800 calories a day, as it said as my maximum cal a day, I stopped.

[SineadC92 5lbs in reply to chubbyness]

Hmm are you sure you put your details in as I'm around 200lbs and active and I have 1640 cals on my fitnesspal. Might b worth double checking

[chubbyness]

I guess cauliflower rice is worth a try. Thanks!

[Hidden]

Hi You've had some really good advice so far which I hope has been helpful. I just wanted to pick up on what you said about being a workaholic. This suggests that you don't have to work so hard but that you choose to...?

This programme is all about healthy choices and it can't be healthy to put work before everything else, especially your health. It will take it's toll on your health over time in terms of your physical and mental well-being.

I am also extremely busy with a FT job and being a carer for 2 members of my family but I know that I need to look after me too. I can't get to the gym anymore but have a static bike at home and walk as much as I can but it does mean getting up earlier to fit it all in! Some short exercise breaks during your day might actually be very energising and help you to not feel so exhausted when you finish work....

Good luck with your weight loss and exercise changes