Help me drop 5kgs !

[imgettingtoooldforthis]

Hi all,

Would love some advice, I have been stuck on 65kgs for months, while I have changed my training routine. (Less running more weights, body weight HIIT) I work out at least 5 days and want to try and streamline my figure. I feel dropping 5kg would do that. I'm 5'6 / 168cm and 10 stone 2 / 65kg, a size 8/10. (More 10 than 8)

My typical diet often looks something like this .... this was a heavy (bad) carb day for me (white rice/ potatoes etc) and portions are not huge.

Breakfast
Greek yoghurt, high protein granola, strawberries.

Lunch
2 tablespoons of left over home make chicken and asparagus risotto
1 bag of steam fresh veg

Dinner
Salmon
Small handful of olive oil roasted potatoes
3 Big bits of broccolini

Snacks
1 celery stick, teaspoon of peanut butter
2 dates
5 cherry toms
Small handful of raw mixed nuts
1 jammie dodger (very rare, some has just returned from the uk and brought them into the office)
4 teas with skim milk
3 litres of water

2 km fast run and 45 mins of bootcamp hell in 33 degree heat !

What adjustments can I make to get rid of the extra weight, I've dropped booze so hopefully that will help !

Would love some advice

Any advice as I have demolished this so far today ?

I have had the snack day from hell.... in my defence I did burn 600 calories at F45 !
Breakfast
Plain yoghurt strawberries and high protein granola
Banana
Lunch
Steamfresh rice, peas and spinach
Small tin tuna
Cucumber and carrot
Snack
2 small white nectarines
2 dates
Small handful of nuts
Trail mix bar
1 jammie dodger (they will be gone from the office tomorrow)
1.5 litre water
2.5 cups of tea - skim milk
Off home to avoid eating the entire contents of the fridge for supper !

Eat more at mealtimes. Cut out snacking. I don't think you can drop your calories any lower, in fact it's probably too low.

Thanks @confusedandemployed .... I can't physically fit any more in at meal time. Body shape is changing ... just don't understand why I'm not seeing a change in weight. Frustrating, given how hard I am working out.

@GardenGeek why do you suggest eating the fruit/veg first ?

Trail mix bar, dates, Jammie Dodger. All sugar. Use full fat milk and yoghurt and switch to just nuts for snacks. It may keep you fuller.

Don't focus on the 5kg, list the scales and go on measurements, particularly if you are new to lifting / HIIT.

How old are you?

If you're in your 30's cut down the training to four times per week and keep to an hour max - 20 minute cardio and 30 minutes weight training but only 2 muscle groups per session, include 10 minutes on the rowing machine. Do this three times a week and the other session do 40 minute cardio session. Be careful of doing boot camp too much as this promotes the hormone cortisol which causes weight gain. Try this for a month and see it works. Also cut out bread.

Another think I can recommend is full fat everything. No skimmed stuff. It sounds bonkers but I've seen amazing results by quitting fat free and skimmed

Perhaps focus on the toning rather than the numbers? Weighing yourself and worrying about the number of kilos is tyranny! Look at your body and target specific areas rather than thinking about the numbers. How often do you weigh yourself? Think about your exercise regime, maybe make some adjustments and stay off the scales for, say, 14 days. Eggs instead of granola for breakfast.

There's no such thing as target exercising Fading.

Timmytoo, apologies for hijacking but what would you recommend with regard to exercise and diet for a 49yr old? I'm 5'3" and weight 9st10lb. Ideally I'd like to weigh around 9st.

I'm 37 ... why cut down the training?
Boot camp is just HIIT, all body weight ... rather than flipping Tyers

Cut out the granola and processed trail bars have a protein based breakfast instead. My typical day goes a bit like this

Meal 1 eggs, steak or salmon plus veggies 6g coconut oil

Meal 2 sweet potato cottage pie veggies and 40g cashews

Meal 3 chicken plus veggies 5g coconut oil

Meal 4 salmon salad with an avocado

At least 3 litres a day protein is weighed to my requirements for either stage I’m at

Snap - I am also 168cm and 65kg and looking to drop 5kg! I'm more of a size 12 (occasionally 10) so perhaps I'm carrying more fat and less muscle than you!! Pre kids I was always best at around 58kg So I'm really trying to lose that last bit. I'm doing lowcarb, eating protein bars for breakfast and lunch because I can't think of enough quick to prep low carb things for those meal times (three kids = no spare time to cook!). In the evenings in eating a low carb recipe from the Joe wicks lean in 15 books. I've lost 8kg doing that regime for The last week in August through to end of October and then I stopped and I've been at 65kg since then. I just started up again last week and I'm aiming to introduce some HIIT workouts to that regime as well.

In your late 30's your hormones change releasing more cortisol. I'm also 37 and I do my workout as mentioned and my body is ripped now.

Another thing to remember is to do cardio AFTER weights, this is to burn off the stored glycogen into your bloodstream otherwise it will settle as fat again.

When not working I will post a good workout here as someone requested.

The key is not to snack too much in between meals. It makes a massive difference.

@imgettingtoooldforthis

Really simple solution which some have intimated. Your diet is way too high in carbs. Exactly the same thing happened to me; well, I actually gained weight then lost it when I changed my diet.

Carbs cause insulin secretion which stores fat AND blocks glucagon, the hormone you need to secrete for your liver to break down body fat. You're basically on a one-way street to fat storage.

Reduce carbs to below 25g per day. Protein to about 50 or 60 g per day. Rest of fuel from saturated and mono unsaturated fats up to a calorie cap of 1700 kcal net (ie add back exercise kcal).

IF accelerated weight loss for me. I do 18:6 or 20:4 and zero snacking to avoid insulin spikes.

5 kg should fly off in about 7 or 8 weeks...

In your place, I would rule out salmon from the diet, because of this, I actually gained weight after the childbirth. Also it's good to count the callory, download the application on the phone. Of course, nothing helps to lose weight better than reinforced workouts. I prefer fast 10-minute muscle shock workout with a dumbbells and then I add 15 minutes of training with such a thing www.bestadvisor.com/slide-boards to correct the inner part of the thighs. I try to focus on problem areas to save time. I understand as nobody understands, the smallest weight to drop is the hardest. I wish you good luck, thank you for sharing.

Muscles weigh more than fat. So if you see a difference in your body shape, you are toning. To lose 5kg, it’ll all come down to diet and health - have you had a recent health check especially thyroid? Also, look into candida which honestly is such a big reason why weight won’t shift and causing all sorts of hormonal imbalance which hinders with weight loss too! Don’t give up!

@Ralyr muscle doesn’t weight more than fat at all 5kg of muscle will weigh identical to 5kg of fat and the scale. I think you’ll find muscle is actually denser and more compact than Fat therefore taking up less space

Muscle does weigh more than fat per volume. Obviously 5 kg of fat weighs the same as 5 kg of muscle (and 5 kg of feathers!). If you are staying the same weight but your shape is improving - you are probably losing fat but gaining muscle. However - if I was you I would eat bigger and better meals - protein, healthy carbs.and veg, and lose.the sugary snacks. You are eating loads of snacks because your meals are too small and not filling.

Cut out the sugar - completely - and you will see an instant difference.

Even if the snack is half a cucumber or small amount of raw nuts ?
Thankfully the jammie dodgers have been eaten by the boys in the office ... so that's that temptation gone. (I don't normally eat them - but it was a burst of nostalgia as I live overseas) I'm up for an early workout this morning .... best thing pre and post workout ? (I can't do nothing prior, it's too intense for that) - thanks for all the advice so far !