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Lose 13KG in 3 months .....

Discuss about beauty & health. Need some advice or looking for a particular product? Share your beauty and health tips here.

idunn0e
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Postby idunn0e » Sun, 21 Jun 2009 9:17 pm

yar SMS, it's true. Even if i can lose weight now, doesn't mean that i'll maintain my weight forever, coz you know, people are tempted by food more right? haha. I do go for regular exercises coz i'm involved in sports. But seriously, i dunno why i dun lose much weight at all...

I know that you've seen many slimming programs that only focus on losing water mass, i can't blame you for that, coz i've heard of them too. They use methods like wrapping and sauna to target at the areas where you're fat, forcing you to sweat. Once you drink back the water, you'll balloon up again.

I'm not here to boast abt my slimming prog lar. I just give people my truthful views of how my slimming prog goes abt. I've been advised to drink at least 2 litres of water everyday and to follow strictly to the diet plan. Maybe drinking the water will make me lose more water through the process?

And of coz gaining muscle mass is not solely thru diet lar. If got such a thing, i think there'll be more muscle man out there already lol! jk hee. I've not reached that part of my slimming program yet. Maybe I can update you more in the next few weeks, if you're interested?

no worries if you think that i'm writing rubbish (=

jeyy
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Postby jeyy » Wed, 27 Jan 2010 11:10 pm

hi SMS, I'm interested in the program you mentioned. can you PM me the details pls? I need to lose 25-30kg. thks

thefashionloft
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Postby thefashionloft » Wed, 24 Feb 2010 4:20 pm

hi,

just to share. i lost weight by using infrared sauna. try google portable infrared sauna and you'll be surprise by the many health benefits.

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Postby Leo23 » Sun, 11 Apr 2010 10:24 am

Everybody is looking for a quick fix/magical formula to lose weight. :roll:

In general, the weight sought to be lost has been gained over many, many years. Expecting it to come off in just a few months is unrealistic and can be harmful to overall health. 1 - 1.5 pounds of fat loss a week is advisable and to do that requires a calorie deficit of 3,500 - 5,250 (500 - 750 more burned per day than consumed). That is not easy to do properly.

The best approach is a well-rounded one consisting of proper diet, aerobic exercise for the heart, fat burning aerobic exercises, and anaerobic exercise for the muscles combined with proper rest for the body to recover and revitalize itself.

1. PROPER DIET & NUTRITION - basic rule of thumb is to consume < 20% of calories from fat. Protein and Carb combos can be modified depending on target goals.

Carbohydrates should be complex form in natural state (raw/steamed vegetables, fruit, brown rice), low glycemic variety (oatmeal - without added sugars). Stay away from processed foods.

Protein should be mostly lean (chicken & turkey breast, egg whites) along with fish high in omega 3,6,9 fatty acids (e.g., salmon). Adding a tsp. of oil like Udo's Choice is good for that if one does not like fish. Red meat is best avoided but maybe once or twice per week. Top Round is pretty lean, relatively speaking. Peanut butter (natural with oil separation and no added sugar or salt) is great for a fat food (decent protein and very low in saturated fat).

Fat How does one determine whether they are consuming < 20% of calories from fat? Forget reading the advertising on packaging! That is completely misleading (based on weight as opposed to calories).


Example 1: Food "A" has only 10% fat or is "90% fat-free"! A serving may equal 100g and there may be only 10g of fat (90% fat-free by weight) BUT there might only be 120 calories in that serving. In reality, this is 75% fat per serving.

Example 2: "Low-fat Butter" - 1/2 the calories of regular butter! That might be true. Regular butter might have 90 calories per serving and "low-fat butter" might only have 45 calories per serving. Both are pure 100% fat, however.


Read the nutrition label. Saturated fats are bad, unsaturated are good. Every gram of fat contains 9 calories while each gram of protein and carb contains 4 calories (and remember, calories only represent the amount of energy/heat required to burn off the food that was eaten). Multiply the grams of each by those figures and divide by the total calories to determine the % of each. That should be your guideline. If over 30% of the calories come from fat, stay away from it (or do so in moderation, e.g., on cheat day one day per week). Read the Ingredients. If the first few are Sugar, Corn Syrup, Glucose, Fructose, etc. they're all sugars and the main ingredients. Not good.

The diet has to be a lifestyle change and sustainable over the course of your lifetime. It is not a quick change for a few weeks or months.


2. AEROBIC EXERCISE FOR FAT BURNING - short-term focus on increasing the metabolism. Obese people sure can go to the gym and do aerobic exercise without damage to their joints. Non-impact machines like riding a stationary bicycle or cross-country ski machine have no impact on joints like running on a treadmill. Heck, just walk on the treadmill... The key for fat loss (which is what is sought as opposed to just losing weight) is to do the aerobic exercise properly by being in the 65-70% of target heart rate range for at least 30 - 40 minutes. HIT can be done for less time but obese people need to start gradually and HIT is not advisable.


3. ANAEROBIC WEIGHT TRAINING - longer-term focus on increasing metabolism. Doing weight training at the same time as aerobic exercises is extremely beneficial as well. Building muscle mass (this does not imply becoming body builder-esque) enables the body to burn more calories while at rest and continues for many hours after the session has been completed. Pouring good nutrients of high quality carbs and protein into the body is key for the first hour after training. It takes a decent amount of time to add lean muscle mass but is well worth it in the long run. Doing this while focusing on burning and losing fat will at least help maintain existing muscle mass and not cause any loss which can happen if nothing is done.


4. REST - Proper sleep of 6+ hours needed to allow the body to recover and rebuild itself...


BMI - a completely bogus measure of fitness. Two people can be identical BMI but completely different body compositions. I am 42 and my BMI is 28 (overweight and borderline obese) but my bodyfat is only 12% - hardly either overweight or obese. Someone else can be BMI 28 and have bodyfat of more than 25% (certainly overweight and obese).

BTW, I lost 13 kg. over the past 12 months and 4 inches from my waist while maintaining and even slightly increasing my chest size...

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Postby sundaymorningstaple » Sun, 11 Apr 2010 12:55 pm

Well, you tried. I'll give you that.

But, before you keep going, just be aware that we don't like PT's who try to subliminally solicit business here. So be advised we are watching......

Oh, not a bad result. I lost 26 kg in 22 weeks and reduced my waist size by 9 inches and only lost 2 inches of chest measurement. I would be curious however, how accurate your body fat reading are given that I don't believe anybody in Singapore is able to do hydrostatic weighing (that's publicly available). That's the only accurate method there is.

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Postby Leo23 » Sun, 11 Apr 2010 4:32 pm

SMS,
Laughing hard here. It is just common sense and a sound approach. What, are you afraid my advice will turn people away from your magic/miracle program and limit your income? If anything, you are the one who is advertising on here getting people to PM you and giving info to them privately. Are you getting any kickbacks/benefits from forwarding clients to your source??? See how dumb an assumption can sound. "Hey everyone, I lost 60 lbs. in 20 weeks, and so can you! Just PM me and I'll let you in on my secret. Oh, and make sure you mention my name when contacting them! Thanks!" :roll:

I am just an ordinary guy who has read and trained with different methods for working out over the past 25 years since I was a teenager. I have no ulterior motives whatsoever. You can "watch" me all you want, whatever that means.

Whatever your results were, losing 1kg or more per week is way too much and should not be a realistic expectation for everyone. One needs a weekly calorie deficit of 3,500 to lose a single pound of body fat. Your 3 lb. per week approach suggests a deficit of 10,500 per week or 1,500 per day! Many people don't even eat 1,500 calories per day when trying to lose weight, never mind a deficit of that much! The alternative is to eat more, eat well, and exercise aerobically and anaerobically, but since you seem to eschew that approach the only other way is to limit food intake and that is not good. If one is constantly gorging on junk and fast food with lots of sugar and high fat/high cholesterol, then reducing intake and modifying what is eaten could have a profound impact in a short time. If your program advocated changing what was eaten and in different quantities and combinations every few weeks, then perhaps that could explain the continuous loss but no single dietary approach on its own is sustainable to lose weight over the long haul. The body/metabolism is too smart and will shift and slow down quite quickly if in starvation mode too long. Slow and steady by changing one's lifestyle overall to incorporate aerobic and anaerobic exercise is the way to go...

As for your knock on my bf %, why would you try to suggest it is just made up and not possible?? You don't know me. What difference does it make if it is *truly* 11.8% or 12.8% in terms of being "accurate". Underwater testing is very rare anywhere, not just SG. So get off the high horse with that comment. Whatever method I used to get that result is more or less in the ballpark and I know from having skin folds done by a professional body builder at my old gym in NJ that the current measurements are relatively accurate...Good enough for me, could not care less if not good enough for you.

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Postby sundaymorningstaple » Sun, 11 Apr 2010 5:31 pm

Now I'm the one laughing hard. :lol:

You have jumped right on the defensive.

Of course what you espouse is the sound approach. Where did I knock your approach. Where did I knock what you were saying? In fact I agree with you "for the most part". Even the exercise part I'm inclined to agree with you. Did you bother to read the other posts I've made in this thread? But this depends on how much damage you have already done to your joints and how much you need to lose. I know people who get heart palpitations walking up a single flight of stairs. Putting them on a treadmill isn't gonna help 'em at all until you reduce some of the weight. Unless cardiac arrest is part of your programme. A sound approach is good, if tempered by common sense. I believe it was YOU who said all bodies are different.

So lets see now......

I didn't knock your programme.

I didn't disagree with anything that you said.

I only questioned your Body Fat Percentages because it's a known fact that the only accurate method is hydrostatic weighing. The yardstick of electronic impedance body monitors is still Tanita and even they say it should only be used as a gauge and not as the gospel. So rather than quoting how low your percentage was, why don't you just say your body fat dropped by 8 or 12% as at least that is pretty accurate as you are not setting absolutes values but a drop in the range of that particular scale.

So, I'm curious. Why did you jump on the offensive? Did I hit a raw nerve on the PT thing?

I just make sure that nobody is soliciting as this board does like soliciting. If you bothered to read the various stickies at the tops of the forums you would have known that. My diet is a matter of record, even when I started everybody knew about here. I don't solicit business and I make nothing from it. I don't ask people to contact me either. But I have probably gained 20 years of life, gotten rid of a decade of HBP (which needed 2 meds daily to keep it at high normal). I had high cholesterol and a history of gout. Today, everything is normal and I have not been on any meds at all since June 2008. My weight today is 1.7kg over what it was in June 2008. For you information, I was an extremely fit person as well up until I hit 48 and retired from the offshore oilfield diving industry. It was a desk-bound job and a pinched nerve in my neck from riding my mountain bike too long, that did me in. Oh, at almost 63 I don't think I need to start an entire regime of hardcore exercise in a gym.

So please, continue to dispense good advice. We have nothing against that at all, in fact we welcome it. But We've rarely come across someone who did so on this board (other than admins or moderators) purely for altruistic reasons. Especially in their first 3 posts. There have been some, but not health related. Especially posting from a UK ISP. :???:

tic....toc....tic....toc....

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Postby Leo23 » Sun, 11 Apr 2010 7:10 pm

I'm posting from a UK ISP because my first post on this site was about looking for information from anyone with experiences contracting in Singapore through a UK limited company as a dual UK/US citizen - a situation which I was recently presented with and was trying to determine the viability of that with a financial services client in SG. Strong Eagle can vouch for that...

Through using the search function for something I cannot even recall at this point, I came across this thread which grabbed my attention since weight training, nutrition, and exercise are of interest to me and losing that much weight in that short of time is something I do not think is safe to do. Nothing more, nothing less.

You're right. My response was a bit OTT. However, the general public needs to wake up to the fact that if they are going to spend years stuffing themselves on high fat, high sugar, high calorie and cholesterol laden foods while sitting around watching TV, driving everywhere, and doing no exercise they should not be hoodwinked into believing there is a quick term method to losing that ugly body fat they invested so much time in amassing. Only people who have a self-interest in preying on them for profit will espouse that such a solution exists. All the fad diets - Atkins, Zone, South Beach, etc. - are nothing but marketing gimmicks. They can work in the short-term but are not sustainable long-term.

I did see those posts about people who cannot walk flights of stairs. However, how do you expect them to lose body fat if their expenditure is not greater than their intake? I agree for severely obese people with damaged joints due to years of heavy strain/stress require a different approach. Cannot comment on that. I am more or less advocating an approach for the more common individual who is overweight, reasonably healthy but more or less lazy, and tries all the stupid fad diets, loses the weight, then gains it back after reverting to old ways. Plus, after any obese person gets their weight to a manageable degree, then they can also start exercising and lifting weights to maintain and continue to improve their new figure. Does not need to be "hardcore" in any way, shape, or form...

My point about stating my bf % was to only demonstrate how stupid a measurement BMI is on its own - that I can have a BMI of 28 but bf % of roughly 12%. If someone is the least bit athletic and "in-shape", throw that out the window as it means nothing. It does not take into account body composition, which is more important than weight.

How fitting that the ad banner at the bottom of this page states "Lose Weight by Eating Chocolate!" So appropriate... :roll:

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Postby sundaymorningstaple » Sun, 11 Apr 2010 10:50 pm

So you see, we are both on the same page actually. I don't recommend anybody using my approach either if they have less than 10 kg to lose as it is more beneficial to do it the exercise and balanced unprocessed food way. (unless they are only 4'8" tall) However, I am a believer in not using other substances other than a good multivitamin. I don't use them myself, although I did while on was on the weight loss portion of my programme for 6 months.

You are right though about the BMI. But I think that is a pretty well known fact that it's now just a loose gauge. For those that are at the upper end of obese or morbidly obese (and frankly those at the upper reaches overweight, depending on their ages and pre-existing lifestyles, I think it's more important to knock off the bulk of the weight before hitting the gym. As as medium exercise programme, done 3x a week, will help you to drop maybe an ounce or two if you are lucky per programme, AND a person did not control the additional hunger they will experience due to the exertion, say somebody like me, with 25 kg to lose, that's what, 55lbs? At my age, I don't need to take 4 to 5 years to lose that weight, I might die of old age before then! However, with a properly managed and monitored method of getting rid of the weight rapidly, while monitoring the kidney & liver functions and regular blood workups to ensure that there are no toxin buildup in them, it is possible to lose it both safely and quickly. Sure you will lose some muscle tone in the process but suffice it to say, it's easier to rebuild the muscle tone without the added burden of trying to burn the excess fat as well. Both methods, if done correctly are effective. The old adage of calories in vrs calories out works, but it's also been proven that there are other methods out there that also work. A little research on your part wouldn't be amiss. The programme I used, I researched for almost 3 months before starting it, just because I had no intentions of gambling with my health, My late life obesity had already created enough of a problem. There are a number on the board who have met me and know where I've been and where I am today almost two years later (as I said, I am only 1.7kg heavier than when I finished the programme, primarily due to muscle replenishment. Progress is a happening thing. In all walks of life. :wink:

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Postby russianred » Sat, 17 Apr 2010 7:47 pm

all this discussion is making me extremely curious. SMS, if you don't mind, can i ask exactly what programme are you using?

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Postby slimwannabe » Sun, 16 May 2010 9:34 pm

Hi Sms,

do you mind to share with me wht program u've join? i follow through this conversation and really really interested on it.
*i've asking you in another post at 'weightloss' subject :)

Thanks2..

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Postby WeightP » Fri, 13 Aug 2010 7:26 pm

chixchix wrote::o :o how did you do that ?? 13kg in 3 months ?


there is nothing im possible :D

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Postby Shi-ann » Fri, 26 Nov 2010 8:26 pm

hi sms

i am into healthy eating now and would like to have a proper guide line as to eat fresh fruit and vege in a appropriate manner. Kindly advise me on your programme... please email me at emme_gal@yahoo.com.sg...

thank you very much...

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Postby cleffa3000 » Thu, 30 Dec 2010 1:48 pm

if possible , could you also tell me your diet plan ?

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Postby QRM » Fri, 21 Jan 2011 1:41 pm

Since my Dehli belly bout last Nov I am still on this no dinner routine, so far have lost about 4-5 kg over a 3 month period, and about 2 inches off my belt. (need new holes) :lol:

I was obviously eating more than I need, it doesn't take a rocket scientist to work out I just need to cut down on calorie intake. I just have lunch and breakie as normal, and only fruit and veggies for dinner.

The only down side dinner used to be a nice family affair, wife would come home from work and cook a nice meal, thats all gone out the window.


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