Fat to Fit - Time for change? Me, too!

Lapsed runner and foodie, almost 4st overweight , seeks like-minded souls for mutual encouragement to get back into shape

1 to 20 of 771 messages
20/07/2013 at 14:31

Hello to anyone listening,

I appreciate this isn't a new story, but I caught sight of myself in a shop window the other day whilst out with friends and realised I was a lot fatter than all of them (though thankfully not all of them out together). I promised myself that I'd change my ways (yeah, yeah, I know - heard it all before right?).

The thing is, I love my food and drink, but I'm around 15 stone and I've a young son and another baby on the way, and I'm 40 next year! I don't want to be an unfit dad, coughing and spluttering and keeling over whilst trying to play with them, so here I am. 

I have run before (only up to 10k distances) and I loved it but lapsed at Christmas and quickly packed on the pounds again. So, please join me and we can help each other reach our weight, fitness, distance, etc., goals. We can then all celebrate with a glass or two of wine (ahem). 

22/07/2013 at 15:00

So, I took my first, tentative, steps today. It was on a treadmill - far too hot to run outside - but I managed 30 mins of a 5 minute run/3 minute walk pattern. Felt pretty good and I went at a nice, slow pace.

I was interested in seeing how many calories I could burn in half an hour - my Garmin told me around 300, so I was quite pleased with that. I've also given up the booze (at least, I've told myself that I have) so with any luck the weight will fall off.

Back again tomorrow for more of the same....

22/07/2013 at 16:19

I'm in a similarly shaped boat, although I'm the wrong side of 40 and about 12 kilos heavier (and before I started running I hadn't even done 1k never mind 10)

I'm trying to balance running with learning how to swim and getting some bike work in (guess what I signed up for!) but despite the fact that I find myself drowning 3 times a week it's still the running that I find the hardest. I'm sure it's 10% my knackered knee, 10% my general fitness and 90% in my head but motivation is not my friend at the moment.

That said, I think I've just shamed myself into going out tonight. I might try that 5min/3min thing that you mentioned.

Thanks!

22/07/2013 at 17:19

Keep at it Jae!

As vain as it sounds some topless pictures can be a major boost in confidence. I don't mean upload them to the net, you can keep it to your self, take one each week and if your honest and keep the training up the results will come. You only have to search for a similar story to realise that it can be done.

Have you entered a race or competition to aim for?

22/07/2013 at 20:03

Thanks for the responses, guys. 

The 5min/3min thing only came into being when I realised that I was comfortable enough to run for five minutes, but didn't want to push it at such an embryonic stage. Do what works for you, but from past experience the walk/run thing is a brilliant way to start. If you go out and really push yourself to run, you'll hate yourself for it and get injured. Walk/run worked for me before - soon enough it was just 'run'. 

Interesting point about the topless pics - not a bad idea, either, for motivation/shaming myself into doing some exercise. 

No competitiion entered yet. I want to make sure I'm back in the groove, so to speak, before I set more firm goals.

23/07/2013 at 09:54

Well I went out last night fully intending to try the 5min/3min thing (I've been stuck on 3min/90secs forever) and at the last minute promptly decided that I needed to get over the psychological barrier that I've been busy building since I started training and just started running.

16:01 later I've made it to race distance. I was properly chuffed (even more so as I'd done race distance on the bike earlier in the day)

The one thing I will add is that, for me at least, the most important thing was booking a race. It forces me to get out and train for fear of embarrassment of coming last or not finishing (neither of which are the worst thing in the world by the way)

23/07/2013 at 12:05

Been there I was over 19 stone when I decided I had better get in shape. I joined the gym, started running, put down the crisps and never looked back. That was a couple of marathons and an ultra a go. I still have a stone or so to lose and really want to shift it this summer. I've been blogging a bit about it if you are interested - here

Herbifit

The most important thing for me when I started was to just keep going. I ran or went to the gym every day until it became a habit.

Good luck

23/07/2013 at 13:43

what happened to that bag of crisps, they still available?

23/07/2013 at 15:12

Hi Jae, good stuff on picking up the running again. I'm also a new runner. I'm in week 6 of the couch-to-5k programme. It's been a massive confidence booster. I've lost 10 pounds, my trousers are all too baggy now, and I can run for the bus. Who thought in 5 weeks I'd be able to run for 20 mins flat without having to take a break!

 

I'm setting a goal for myself that before Christmas I will run my local parkrun. Perhaps you should set a similar challenge.

 

Yesterday I bought a pair of running shoes because I was starting to encounter some knee pain. I went to a specialist running shop and they recording my running style and advised on a pair, so perhaps a set a goal to reach then invest in some nice shoes.

 

Best of luck!

 

PS. giving up beer is one of the most important things I've done. I now drink spirits with diet mixers. It's ok because Im a girl, but it's fine if you're a guy too! 

 

 

23/07/2013 at 15:50

Some really nice responses above. One of the great things I've found on the forum is that people are very willing to share (tips, milestones, disasters, etc) so keep them coming. Since I'm a few stones overweight, I'd love to hear any success stories - it's all great motivation. 

Incidentally, I did that same run as yesterday 5min run/3min walk (repeat for around 30 mins). Nothing too strenuous, just getting my body used to the idea of being on my feet again. Next week, all being well, I'll move to 6min/2min. If I'm not ready, I'll dial it back again until I am. 

One more thing - I'm wrestling with the idea of not drinking alcohol again. I genuinely have a fondness for decent wine and beer (and the odd gin & tonic), which I don't want to give up completely - I think that abstaining from the things that give me pleasure is no way to live. However, I do understand that the booze does pack the weight on. Any thoughts or comments on alcohol and losing weight/getting fit?

23/07/2013 at 16:30
Jae Prowse wrote (see)

 One more thing - I'm wrestling with the idea of not drinking alcohol again. I genuinely have a fondness for decent wine and beer (and the odd gin & tonic), which I don't want to give up completely - I think that abstaining from the things that give me pleasure is no way to live. However, I do understand that the booze does pack the weight on. Any thoughts or comments on alcohol and losing weight/getting fit?

Reducing the beer intake definitely helps, I'm afraid to say.  Just look at the calories in beer and compare it to how many calories you burn on a 30-min jog.  Check out the myfitnesspal app, if you haven't already.  It may be a bit of eyeopener for you in terms of the calories intake.

I have struggled with this in the past and, like you, I will never be tea-total.  However, I now try and plan a bit better rather than having beer when I feel like it.  I tend to plan any drinking around holidays (my wife's a teacher) and mainly abstain for the rest of the time.  One thing I found that helped me is that for any week where I go totally without a drink, I stick £20 in a pot (which is conservatively what I used to spend a week on booze).  There's £500 in that pot now which will do for spending money for my summer holiday.

If you usually drink with friends, expect some reaction from them and plan for that.  Try and explain to them that you're trying to cut back but if your friends are like mine they may well take a while to get used to the new you.  

Have a look at the no-alchohol stuff.  I'm not saying it's a perfect substitute, but the Beck's Blue isn't too bad.  I'm afraid I've tried a lot of the no-alchohol wines and they always end up down the drain as I find them awful, but you may like them.

Good luck with it.  Reducing the beer (and losing weight) together with me joining a running club have shown the biggest improvements to my running over the last year.

Edited: 23/07/2013 at 16:30
23/07/2013 at 16:37
r wills wrote (see)

I'm setting a goal for myself that before Christmas I will run my local parkrun. Perhaps you should set a similar challenge. 

 

I'd definitely recomend this.  Parkruns are great and open to all abilities/speeds.

23/07/2013 at 19:54

Thanks, Big_G, 

I've tried a non-alcoholic Cobra lager. It was bloody horrible! I persevered, but it just tasted like a beer that had gone off. In the end, I poured it down the sink. Might give Beck's Blue a try. Could buy a few as a back-up plan for when I really fancy a beer.

I was wondering, though, if I'd planned all my meals for the day and still had, say, 300 calories spare, would having a beer or glass of wine have any real detrimental effect?

I think that a running club will be a good option for me, too, once I'm up to speed, so to speak.

23/07/2013 at 23:15

Jae, I'm no expert but here is what I've found for me personally.

I got from 17st to 14st with no real issues (at 6ft3, 14st is just in the healthy BMI range for me) apart from looking at my diet and very slowly increasing exercise.  I ran the London marathon at 14st in 2010.  14st to 13st was much harder, and the main change was vastly reducing the beer intake; my weekly mileage and other food intake roughly stayed the same going from 14st to 13st.  I then decided I wanted to give myself a fighting chance of getting quicker at running so I plugged my weight at the time (13st) and target weight (12st8) into myfitnesspal and I had a bit of a shock.

To go from 13st to 12st 8 at 1lb loss a week I needed to eat just 1800 calories a day on days I didn't exercise.  For me, this is quite tough to do whilst still retaining a healthy diet.  2 "normal" beers are 300 calories (i.e., 1/6 of my daily allowed intake) which is what helped me decide to try and keep off the beers.  Also, another way of looking at it is that 300 calories (2 beers) is probably around 30mins of exercise so you have to do quite a lot of exercise just to get rid of the calories consumed from the beer.  Another way of looking at it is that if you have 300 calories from beer 7-days a week (2100 calories a week), you're than effectively having more than 8 days calories in a 7-day week, just due to the beer.

I'm not trying to preach (apologies if I'm coming across that way), but it took a long time for me to realise that it was the beer that was causing some of my issues with weight.  Also, if I had a few drinks on a Friday night, it made the Saturday morning run much tougher (i.e., dehydration etc etc), so the reduction in beer has helped my running in other ways too.  The reduction in weight has definitley helped me get quicker at running.

So, I've gone around the houses a bit, but to answer your question for me those 300 calories consumed with beer did/do have a detrimental effect (I'm sorry to say....).

Like I said, I'll never be tea-total and I don't want to be but I realised I had to cut back if I wanted to lose the weight to help with the running.

24/07/2013 at 07:39

Thanks Big_G, that all makes sense - and does help strengthen the resolve somewhat. I don't want to be teetotal either, but if I can stick to having a beer or a glass of wine once a week as a treat then hopefully I'll be ok. Generally, though, I'll try and steer clear if I want to lose weight. 

Thanks for taking the time to explain how it worked for you. I suspect it's the same for most of us. Right, I need to go for a run now....

Cheers,

Jae

24/07/2013 at 08:13

I'm also finding it hardest to get from 14st - 13st and I don't even have beer to cut out

I haven't drunk since I started running. This wasn't really a deliberate decision but I have found the more I run, the better I eat, the less interested I am in drinking. The idea of it now makes me feel quite sick which is a pity as once in a while I think it might be quite nice to have a cold beer.

24/07/2013 at 09:43

Herbifit - it is tough, isn't it?  Not sure what to advise really except the obvious thing around looking at what you're eating, which I'm sure you're doing anyway.

I know I've mentioned myfitnesspal a couple of times (I don't work for them, honest!) but that helped me a bit to regulate what calories were going in Vs what exercise I was doing to burn calories.  Basically, it's a food diary but it shows what calories food has and plots the calories against a daily calorie target based on what your weight goal is.  You can then offset your calories burned through running (I use the figure that my Garmin says I've burned although I don't know how accurate it is) so you can eat more on those days.  I.E., I did a 20-miler on Sunday (2000 calories burned aproximately) so could eat quite a bit more that day.

Edited: 24/07/2013 at 09:44
26/07/2013 at 10:00

Hi Jae, nice to see you back to running again!

As a fattie myself, I do know that beer is the thing that slows my weight loss down considerably! Most weeks DH and I don't drink (he's Triathlon training), but the summer makes it more difficult as BBQ's and beer are meant for each other. The best that I can do is to make sure that we save it and only drink one night a week, which limits the damage.

Oh, and another vote for My Fitness Pal, as Big G says, it enables you to be quite accurate in terms of input v.s output (as long as you are honest).

26/07/2013 at 10:43

Jae,  I started this year having to lose 4 stone too, have lost 3 of them, it's the last one that will take the longest. I'm pretty religious about recording everything and that is helping me the most. But I record both out AND in. I use a Fitbit to track all my steps (and therefore calorie output) and MyFitnessPal for logging food (definitely one of the best given the database of UK food it has). I've set up my targets - 1lb a week - and that gives me a gap of 500 calories a day. So more moving around means more food. and it's not just exercise, it's taking the stairs, it getting off one bus stop early etc etc. Everything counts. So far this has been a brilliant diet - I often get home and have to eat more food to hit the daily target. Which is great for the mental motivation. So this does allow me to drink wine etc, as long as it's within the limits. 

26/07/2013 at 14:54

Hey Tina, how are you? Yes, I'm back again - knee problems and general laziness have subsided.

I'm five days in now and, to be honest, I don't really feel like drinking (unless you're buying ) In all seriousness, it's starting to feel like I'm cheating myself if I do drink. I did buy one bottle of on of my favourite beers, Brooklyn Lager, and I'm saving it for Saturday night, but I'm not sure I'll want it. Two days ago I may have thought differently, but the longer I go the less I want it. We'll see, I guess.

As for MyFitnessPal - I've been using Nutracheck, which isn't free, but I'd paid for it a few months back so I thought I may as well use it until my subscription runs out. I'm actually enjoying adding all the foods that I've eaten, even if it's a little fiddly, and seeing what I've got left in calories and fat. The great thing is that I feel like I'm doing it right and I'm not starving myself. 

On the running front, I ran for the third time this week, today, and I feel good. Still following the 5 min run/3 min walk routine but next week, as mentioned, I'll move to a 6/2 pattern and so on until I'm running solidly, then I'll build on my time, then book a race. No rush, would rather just enjoy it at the moment without putting pressure on myself. 

By the way - Rachelcgen, brilliant stuff! It's your sort of success that's a real motivator for me (and others, no doubt) so keep it up and let me know how you get on with that final stone. Best of luck!

 

1 to 20 of 771 messages
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW Forums