An over weight situation -

[BROMS]

I am Broms, from Bangkok, Thailand and I am brand new here. My height is 180 cms. and weight is 98 Kgs. wish to reduce by about 5-10 kgs. in a month or slightly more, wish to loose weight and belly very fast, can anyone please give any guidelines.

Need to keep fit, yet a lot to do.

Thank you....every one.

[Zest Healthy BMI]

Hi BROMS,

Welcome to the NHS weight loss site. Have you read our Welcome Newbies post yet? It's definitely worth a look, and has lots of great advice and tips from current and past members. It is in the Pinned posts area - right-hand-side of the homepage.

Please join in with any Challenges you like the look of, and maybe join our weekly weigh-in group, if you like the idea of a weekly weigh-in.

The NHS 12 week plan is really good, and you can find a link to it in the Welcome Newbies post.

Wishing you a great week.

Lowcal

[BROMS in reply to Zest]

Thank you very much for a wonderful advise Dear, will check on it.

Thank you

[Ovets]

Hi Bro...ms

- drink plenty of water...but don't go stupid, follow your thirst

- don't count calories...follow your appetite

- sugar will bypass your appetite, as will simple carbs...so drop these from your diet

- make this a lifestyle change not a one month blast, otherwise the weight will come back with a vengeance

- think in terms of losing fat and gaining muscle rather than simply losing weight

- to achieve above, increase physical activity and make it varied, increase protein intake, reduce carbs, eat natural healthy fat but don't go crazy on it - likewise, you don't need TONS of protein and any excess you don't use for growth and repair will be either expensive energy or laid down as more fat on your belly

- eat plenty of fibre - fruit n veg, oats, pulses - generally make your diet very varied and whole/real food; drop all the anti-nutrition such as cakes and biscuits, and stay clear of fads or wild claims for specific foods; rediscover your tastebuds, including fasting occasionally as food tastes soooo good when you're hungry and the fast is natural and will do you good

- do some cardio work and some resistance work (all activity is resistance work really, just different intensities) - so if you're working out with resistance such as free weights, aim to make it high intensity, i.e. heavy, as soon as you can, but build up to this carefully and incorporate warm-up/down and flexibility work

- 5kg fat loss in a month will be ambitious, but achieveable.

Drop me a message if you need any further explanation.

Good luck

Steve

[BROMS in reply to Ovets]

Thank you Dear for very wonderful message, will try my best to follow your instructions and must loose ....... thank you