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Weight loss chat

A space to talk openly about weight loss journeys and challenges. Mumsnet hasn't checked the qualifications of anyone posting here. You may wish to speak to a medical professional before starting any diet.

How much exercise do you really have to do to lose weight?

14 replies

ImFab · 29/01/2011 18:54

I started the Pig to Twig plan last year and have lost 16lbs so far. This week I started exercising again, using the wii, and ran for half an hour 4 times a week. I also walked a bit more than usual but did have 2-3 things to eat that aren't allowed. Last week I stayed the same weight, this week I lost 1lb. I am happy to have lost weight but not sure I could run for more than 30 minutes without a break.

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sleepwhenidie · 29/01/2011 20:02

Firstly well done on the 16lbsGrin! The short answer to your question is that I think you have to do quite a lot of cardio to lose weight but it is probably not the best way to approach exrercising-as in purely as a way of losing weight.

You need to see it as more all round fitness and toning and certainly a long term habit rather than a quick fix. Really important is that you must include resistance training to build up muscle...and don't worry, this does not mean getting bulky, it is v v hard to get to look like a bodybuilder! Weight training will have the two-fold effect of increasing your metabolic rate (muscle burns more calories than fat, even in resting state, so long term, you will lose weight gradually, if your diet is the same ie you aren't over eating) and muscle is denser and will look smaller than fat-so you may be the same weight as someone with a greater weight to muscle ratio but you will probably be one or more dress sizes smaller and look more toned, in which case weight is irrelevant no?

What you are doing sounds like a great start, running 4 times a week will be great for burning calories but try and build up to 40 mins+ and also introduce interval training once or twice a week, so warm up with a jog for 10 mins then for say 10 mins you sprint fast for minute then walk for a minute to recover. You can play around with the length of the intervals as you get fitter. End with a gentle jog for 5 mins. Training this way is supposed to burn fat much more than steady state cardio and will definitely speed up improvements in your fitness.

On Wii days do some training, pref with weights (start with about 4kg dumbells and see how you go, increase so that you struggle to lift the last few reps in a set of say 12. (do shoulder press, chest press, squats, lunges) and do some press ups and tricep dips. Then if you can squeeze in a bit of cardio, skipping is fantastic, do that in between exercises.

If you stick to this and eat sensibly I bet you will see quite a big difference in your body in a few weeks, ignore the scales and judge by clothes and how you feel. Smile

sleepwhenidie · 29/01/2011 20:14

Sorry -should have said fat to muscle ratio...

ImFab · 29/01/2011 20:47

I am not sure I will be able to life weights as I have FM and I struggle at times with lifting things.

I want to lose weight/get fitter as I come from a family of very over weight women with a lot of cancer too and want to live a healthier life.

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ImFab · 29/01/2011 21:00

life lift

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sleepwhenidie · 29/01/2011 21:14

In that case maybe get a bit of advice from a professional, maybe just one consultation with a personal trainer with experience of clients with fm? Advice may be to use resistance bands to start off...but I have no idea..

Well done on trying to get healthier, I definitely think if you focus on that, making your diet healthy and exercising regularly and knowing that that is the way you will live life from now on (rather than just a few months of full on effort, feeling deprived, til you reach a target weight) then the weight loss will happen, but it will be gradual and you are likely to look and feel better from the exercise than from dieting. You already know I'm sure that slow gradual weight loss is the best way and much more enjoyable as a process.

Have you thought about setting yourself a target for fitness? Maybe Race For Life in May? 5k which you should be able to jog by then if you are jogging/walking for half an hour now? something like this will help take your mind off your weight and focus more on improving fitness?

ImFab · 29/01/2011 21:20

I hadn't thought about trying to focus on the fitness angle more but funnily enough I was in a hurry yesterday afternoon and ran back to my car and it was so easy Shock.

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sleepwhenidie · 29/01/2011 21:31

For me it is definitely the best way, it is a fantastic feeling to feel healthy, fit and strong and firm! Being able to run around with DC's etc. I think your weight really does seem less important then, even though i think most of us have it hard wired into our brains as being the most important thing.

Once you are slimmer you will also be able to relax your eating/drinking and exercise less intensively, although still regularly to maintain weight and fitness. By that point you will probably feel out of sorts if you don't get your exercise fix!

I haven't tried Wii or 30 day shred but there are lots of people on here who recommend shred DVD-20 mins a day, toning exercises that include weights, but I think you can try with tins/water bottles to start off and see how you go? Could be an alternative to Wii?

ImFab · 29/01/2011 21:40

I can't believe I have lost 16lbs. I am really proud of myself.Grin. I have fixed my food issues from never being fed as a child and now don't miss certain foods or feel panicky if the fridge isn't full.

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sleepwhenidie · 29/01/2011 21:50

That's brilliant.I think so few women don't have food issues and it is so unhealthy and so hard not to obsess over weight when bombarded with pics of airbrushed skinny celebs and diet stories in magazines.

Now think how proud you would feel if you ran 5k! Further weight loss and tight toned bod would be an inevitable extra benefit...

ImFab · 29/01/2011 21:53

It is funny, I have never been influenced by magazines showing skinny celebs. Would have been better if I had rather than my own issues as that would have been sorted as soon as I heard about airbrushing!

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A1980 · 30/01/2011 22:25

Well done with the 16 lbs.

Ive found it quite hard to lose weight just with exercise.

I joined a gym about 4 months ago and I've been going about 4 times per week on average. I do everything from weights classes, to aerobics, to running on the treadmill. I've lost on 3.5kg (about 7lbs) in 4 months. That isn't much weight in 4 months.

Food is key. I haven't really altered my diet that much. If went at it like a bull at a gate in the gym with the most high intensity exercise, you would burn maybe 400-500 calories in an hour. One small chocolate bar is 200+ calories, etc

Foreverondiet · 30/01/2011 23:16

Well done!

I have been doing tescodiets (15 totals, around 1200 calories) since october and going to gym 3x a week, was also doing wii (ea sports active) 3x a week too. I think better to do more shorter sessions.

I am now training for triathlon (!) so my gym trips look something like:

Sunday - 5km run (30 mins), 10km cycle (trixter) plus weights
Wednesday - 2.5km run (15 mins), swim 30 lengths
Friday - 45 mins spin plus swim 15 lengths.

I have lost 2.5 stone but thats partly because I was loosing pregnancy weight so I was a lot over what my normal weight was.

I don't think you loose much/any just with exercise.

ImFab · 31/01/2011 08:15

I am following an eating plan as well as exercising and think having already lost a stone in just under 3 months maybe I should give it a year to lose the next 2? I lost 6lbs the first week but then it has slowed down to 1-3lbs a week which is more realistic. I have only been doing running since last week and will start the EA on the wii next time. I have a mad week so not sure I will be able to exercise more than twice this week.

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Doyouthinktheysaurus · 31/01/2011 08:21

Well done on your weight loss.

I run and I think it averages about 100 calories per mile. Not alot really considering the effort that goes in. Plus it makes me hungry. I am marathon training though so the mileage is going up and up.

I have noticed though that I am more toned since I started running and it's great for your mental and physical health.

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