I'm 80kg... help me to loss weight!

Emperor

Emperor

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Hello Friends,

I'm 5.5 & 80kg, nearly last 3 months every day I walk for 60 minutes but no reduction in weight :( please help me what to do... either join any famous weight loss training center (big hole in pocket) or local gym or any other method... please ... please help.

Thanks in advance
 
P90X....

Search for it.... it works guranteed but its brutal.... But there is no easy way to lose weight and get in shape
 
walking alone is not enough

do you walk fast enough?

your target heartrate should be 150-165

google for 'heart rate zones' for more info
 
walking alone will not help, maintain your diet alongwith walking.

Eat 6-7 times a day (no not junk and oily stuff), eat fruits and vegetables.

Important thing for weight loss is to reduce the sugar intake, avoid rice and sugar and tea/coffee, try taking green tea instead.

I follow this regime alongwith walking and I had lost 4 kgs in 1 month, not much but still ok as i don follow it military style :)

Oh ya once a week eat nicely if you are planning to diet.
 
Jog for 60 mins, and have a careful look at your diet. Try avoiding any oily stuff, reduce sweets intake, do away with colas. Dont eat anything before sleeping, have a heavy breakfast, and a light dinner etc.

A small change in your diet pattern will have a good impact on the weight loss.
 
Walking is for old people, start squatting and running/jogging 3 times a week. Have carbs only post running, no carbs before sleeping. Have lots of water, fiber, green vegatables, eggs and other sources of protein.
 
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This is way too extreme and advanced for OP. :P
ronnie_gogs said:
P90X....
Search for it.... it works guranteed but its brutal.... But there is no easy way to lose weight and get in shape
Click to expand...
 
Aces170 said:
Jog for 60 mins, and have a careful look at your diet. Try avoiding any oily stuff, reduce sweets intake, do away with colas. Dont eat anything before sleeping, have a heavy breakfast, and a light dinner etc.

A small change in your diet pattern will have a good impact on the weight loss.
Click to expand...

Isn't 60min an overkill for starters :P ? I would say try and run for 10min if you can and slowly slowly increase your time limit as well as speed, make sure you do all the necessary stretching exercise before running. If you don't want wear and tear then cycling would the viable option :)
 
Wow! what a great response to help me, It's really more than expectations & various nice suggestions.

Friends if I start walking fast lot of pain like jams in lower part of leg (below calves & above ankles).

If I start running (jogging) there is sever pain in sartorius muscle (behind knee).

So I opt for walking.

Waiting for more suggestions over diet.

Thanks
 
Okay, here's the deal.

First, you shouldn not expect miracles in a week. A healthy rate of losing weight is around 1-2 kilos a month. So be patient.

Regarding the walking...stick to it right now. Your joints are probably not used to over exertion, so don't stress them yet.. IT COULD LEAD TO SERIOUS DAMAGE. Stick to walks for now.

Now diet is the most important. As many have said, cut out the junk. First, calculate your BMR using this:

BMR Calculator

Calculate your BMR and then your daily calorie requirements using the Harris Benedict Equation.

To have a healthy rate of losing weaight, cut your calories by 400-500 of your daily needs. So if your daily requirements are 2,400 cals, consume only 1,900.

Remember, DO NOT FOLLOW ANY FAD DIETS. They're junk. You'll lose only water weight and it will all come back as soon as you drop it.

Follow a balanced diet. Don't skip any meal. Always eat breakfast. Eggs (Boiled) , Chicken, oats, fruits, vegetable. Limit carbs. Take protein. (Chiken Tikka, Boiled chiken). Fish is good too. (Tuna/Sardine cans)

Almost forgot... while dieting, DO NOT consume any calories through liquids. Apart from the obvious (no cold drink), you should also avoid juices, milk etc. These are empty calories... they don't fill you up.

Hope I was of help. :)
 
Hello Friends I forget to mentioned, that I'm pure vegetarian, teetotaler, cold drink once in blue moon. Always try to avoid cold water as I have sinus problem.

But love to eat fried things but all are home made. Dinner is almost after 10.00 PM every day (as all family members gather by this time only) & eat stomach full (I know from above all post, that this is main reason for weight gain).
 
Emperor said:
Hello Friends I forget to mentioned, that I'm pure vegetarian, teetotaler, cold drink once in blue moon. Always try to avoid cold water as I have sinus problem.

But love to eat fried things but all are home made. Dinner is almost after 10.00 PM every day (as all family members gather by this time only) & eat stomach full (I know from above all post, that this is main reason for weight gain).
Click to expand...

It should be light dinner(no oily stuff and limited in calorie intake), my friend... and it should at least 2-3 hours before you sleep. Avoid snacking. Go for daily walks and do some exercises like others have suggested.
 
Emperor said:
Dinner is almost after 10.00 PM every day ... eat stomach full (I know from above all post, that this is main reason for weight gain).
Click to expand...

Bingo! Try to eat a little earlier. Somewhere around 8. Yes, it is early but its not good if u eat stomach full and hit the bed!

What you could do is have moderate dinner and then take a walk around the neighborhood.
 
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