How I Lost over 15kg [No Gym]

Hi Guys,

Thought I'd share my take on this whole fitness game everyone over the last couple of month's have probably gotten themselves into due to COVID19,

Bit about myself I'm a full time Uber Driver and have been doing it for over 3 Years, now driving isn't exactly active nor does it make anyone choose good lunch meals ;)

I started to take my health serious exactly after NYE, I did one of those what do you want to change different this year types of things.. I know a lot of people make those decisions and they last for a couple of weeks then it's forgotten about.. I was determined not to give up and I'm still 150 Days on continuing my routine!

The first step was to stop eating bad, so I stopped having Soft Drinks entirely.. Just look up all the ingredients for sugar, replaced that with water so my daily intake is now at least 3 Litres daily I'll get back to how I consume that later. Next it was onto what am I eating? I'm on the road so my options of take away are easily accessible just like others who maybe work an office job etc.. I have not touched McDonalds or any fast food over the past 150 Days. I made it a habit I would pack my own lunch put an ice-brick to keep it cold and bring it with me! Anyone can do this.. Fridge or no fridge

I'm eating Salad with diced avocado [Coles sell the avocado already diced and frozen] I eat fruit at least two pieces [Apple, Pear] I find these easy to snack on during the day. Sometimes I'll take left over dinners which might be spaghetti but I make sure the portion size is reasonable. With lunch I'll make sure to drink water usually before I consume my food it will make you feel fuller for longer as well.

Moving onto exercising! I never joined a Gym nor do I believe you have to! I live on hill on my street so I simply do a circuit around my estate which anyone can also do normally around 50mins when I was starting out and that would be 3km, the best approach I found was start smaller and get bigger I'm now doing 5km in 49mins just walking, I made the change to the 5km roughly a month into my routine start, I would also repeat this same walk in the afternoon after work.

When do I drink the water? I've always since the start made myself drink the entire 1Litre during and after my walks, with the increase in water consumption yes you'll be pee'ing more! and a good sign that you are hydrated is it will be clear not yellow :) I also drink ALOT of smoothies every morning and every afternoon Nice and easy Mango / Bananas chuck in some almonds and a vitabrix then some greek yougurt add water and blend! my breakfast is normally All Bran with some fruit and yougurt [Greek]

Over the past month I've started doing 50 Push-ups [On Knees] and 10 [On Toes] followed by 50 Sit-ups just on a yoga mat in my garage or any flat surface will do, to make things interesting I've also started playing on the Nintendo Switch [Ring Fit] which gets me moving usually put at least 15mins daily into that it can actually be a challenge too!

Do I Consume any vitamins? Yes I started taking B12 as originally I was going to stay away from meat products but that didn't last long I'm still taking B12 just before going to bed and I've found my body has more energy from it plus things like finger nails grow rather rapidly! I was also taking Q10 for a while only because I found it cheap at coles $0.40 for 60pk I'm off that now.. I just take the Centrium Multivitamin for Men in the morning and 2 Vitamin C tablets, then at night just two Vitamin C Tablets and the B12 Tablet it really does wonders for the body

Wrapping up… I tracked weight lost daily, I have graphs on my phone some weeks I gained weight even doing all my normal things and others it was tiny like 0.2kg difference just keep at it I say you'll get there in the end!

First weigh 79.1kg
Today 63.6kg

Thats a total 15.5kg loss ! I forgot to mention I'm 163cm tall so that makes me in the perfect range at the moment, If you made it this far thanks for reading and I hope this inspired you ^_^

Comments

  • +18

    nice. try to do pull-ups next up.

    • +3

      Dude is doing pushups on his knees. Do you really think that's a possibility?

      • +9

        He only weighs 63kg, can't be too hard.

        • +32

          Yeah I started doing push-ups on my knees now I'm able to do 40 on my toes , so that's something I do every morning after I walk my dog

          • @Gomo: Hey there is this 40 in one go or do you break this up in sets of 10 or 20?

            • +2

              @omgilia: I can do it in one go, somtimes I get to 30 then pause and keep going but generally all in one go

          • +7

            @Gomo: This is a good point people think they have to do the traditional push-ups and when they can only manage a couple they give up and think using your knees is Cheating, but what it actually does is prepare you for the traditional push ups. Especially if you have a shoulder issue etc ….
            So do it slowly and build the reps and you’ll get to 12 or so in the near future..

            • +2

              @lost in transit: Yep, the concept of progressive overload applies both in weighted (equipment) gym exercises, as well as in bodyweight exercises/calisthenics.

              For pushups, you could for example go from pushups on knees => normal pushups => decline pushups => archer pushups => single hand pushups, or the handstand pushup route, etc.

              See r/bodyweightfitness on reddit for a host of good information, or channels such as FitnessFAQs or CalisthetnicsMovement on YouTube.

              • @merivetio:

                For pushups, you could for example go from pushups on knees => normal pushups => decline pushups => archer pushups => single hand pushups, or the handstand pushup route, etc.

                Oh so that's how it goes….you can't just jump straight to doing handstand pushups or one handed pushups from the get go and must progress through the other push up styles first before getting there? I wish I could do handstand push ups but I would just lose my balance and fall down instead!

                • @Zachary: There's certainly no route you have to follow!

                  I think the commonly accepted best practice is that as you said, because most people without a strong basis of strength would at best struggle to do one advanced exercise (and at worst end up injured or something), it would be a much more effective use of time to perform an exercise that you can perform a sufficient number of reps to build up strength over time. This would eventually lead to being able to perform one, perhaps many, of those more advanced exercises

            • +2

              @lost in transit: Or if you're doing a hectic workout and you're on your last set, no reason to not finish at a lower difficulty if you fail reps. Push ups are blessed like that because you don't have to change weights or anything, just drop to your knees and finish the set.

              • @JoJoker: To keep more of the mechanics of the 'full' version of whatever you're doing, you can alternatively do eccentrics - e.g. if you're doing sets of regular pushups, you can do a slow eccentric (making sure to really engage the relevant muscles), i.e. drop to the floor only, instead of pushing back up again aswell

      • i started from scratch about six weeks ago. started very unfit. small emergency surgery just before lock down got me down to 105kg @ 6 foot tall but was back up to 115 at end of first lock down.

        I do push-ups on an incline using hand rail. about 45 degree so near knee difficulty. started out barely able to do 20 now 50-60. so am at similar level as OP

        I also do a pullup / inverted row from underneath the hand rail with my heels on ground out in front. ~30 degree angle so again not full weight. started with 10 now 25-30.

        also up to doing 50 squats and 50 sit-ups. walking about 7km. attempting to add some jogging and increase that over time but initially had to scale back due to shin splints.

        currently rethinking the sit ups though as self diagnosed Diastasis Recti, due to years of obesity, which i need to fix with different exercise(s) before strengthening the abs more.

        • Great progress. Ditch the sit ups and replace with plank variations and L sits.

        • Before you start jogging, go and see a podiatrist for advice on what type of running shoes you should be wearing. Getting into jogging or running and wearing the wrong shoe can have a snow ball effect on injuries starting at your feet working their way up your legs and back. Your shin splints may be the result of wearing the wrong shoe also.

    • +8

      This is very good advice as the back muscles need to be exercised in balance with your chest/shoulders so as to stop your shoulders rolling forward thus maintaining a good posture.

      All muscles need to be exercised to the correct amount maintaining the right muscle to strength ratuos. Just like a balanced diet is important so is a balanced exercise regime (strength training to reduce injury and cardiovascular for heart and mental health).

      Furthermore, a good posture is important because our organs are aligned with our spine and if our spine is not aligned due to muscle imbalances then our organs do not function correctly (this is based upon my Taoist martial teaching).

      Well done to the OP for your inspiring results!

      • +2

        Yeah the amount of back work required for pull-ups/chin-ups surprised me when I added them to my little routine. Or I was flat out doing them wrong (hey wouldn't surprise me, I'm not really researching anything lol). Chin-ups palms inward was ok. Pull-ups palms outward I could barely manage. Even trying to start simple with a static flex arm hang I could barely do with the pronated grip compared to the other way.

        • For pull ups, dont you need to have your head go up in front of the bar, as to behind the bar when you do chin ups?

      • my posture is terrible, no wonder i have kidney failure

      • I've seen lots of dudes with big arms and chest but tiny legs. And then seen girls with big legs but tiny chest and arms…looks very weird.

  • +42

    Congratulations and well done. Persistence and perseverance pays off. Especially impressed with your walking as you've done everything right. May I ask around what age you are?

    • +18

      Howdy I am currently 31 years old, walking is a lot easier to maintain I know some people say you have to talk or run to be able to achieve results. I guess running and jogging would speed up your results but long-term you can do it just by walking daily.

      one of my biggest walks that I did in March because there was not much work was walking from Richlands to Mt cootha and back which is around 40 km in under 7 1/2 hours

      • +2

        I guess your results speak for themselves, but just sharnig something I was told recently re walking vs running…

        Probably driven by laziness, I decided that a 30 minute walk per day would suffice, so long as I did it till the day I die. (eg I don't think a 90yo would expect anything more??)
        But I had to do a medical test for a job, and my heart rate went too high just doing steps. Now I reckon that I could have done those steps all day, and that the increased heart rate was due to increased workload and to be expected. But I was told I was wrong, and in the words of the doctor "Walking isn't exercise. Your body can walk without exerting effort. To exercise, you need to push your body beyond what it can do without effort".
        Now I agree that more strenuous exercise would produce more resuts, but I'm not conveniced that my walking is worthless. Insufficient? Maybe.

        • +1

          It's always going to be someone said this does that or you need to do it that way, everyone will have different results and the only way to know if you are doing yourself any benifit is to trial it and see for yourself,

          Even over 3 Months of walking those 30mins alongside with changing eating habits, drinking more water you'll surely see some kind of change, I myself average at least 10,000 steps daily, and I know people in office jobs that don't do more then 2,000 daily

          • +3

            @Gomo: If you're unfit even a brisk walk gets your heart rate in the 'fat burning zone'.

            Someone fit would obviously need to jog or they'd be walking for hours.

            • @fusion17:

              If you're unfit even a brisk walk gets your heart rate in the 'fat burning zone'.

              That'd be like 150 bpm or something stupidly high….

          • +1

            @Gomo: Give 10k Runner - the app- a go. I’d never been able to run without getting out of breath and hating it. The app basically trains you with a walk, run routine. I was able to run 5km in a few months which I never thought would be possible. That said, it’s not great for weight loss, but you sound like you don’t need to lose more so it’s probably a good option for you. Well done, you should be super proud of yourself.

  • +5

    Good job, keep it up and all the best

  • +6

    About 10 years ago I lost 16 kgs over about 18 months, that's the best I've felt (and probably looked) in my adult life. I'm nowhere near my original weight but have put on a few kgs the last few years. I need to get back to my lowest weight!

    Well done on your weight loss, I hope you feel good!

    • +1

      Losing weight and feeling more energetic also provides more time to be active. I know there's a lot of people that will have lunch at a BBQ with friends and then all talk about having a nanna nap in the afternoon I don't need any of that 🤭

      • +6

        Looks like you've done bulk of the work.

        To lose (fat) weight, you need your body to metabolise the excess fat. For evolutionary reasons, your body is quick to lose "water weight" and muscle-protein catabolism. Fat cells are metabolised by the liver in a non-targetted fashion, and the location of these cells are usually in low-circulatory areas like lower belly, upper thighs, etc etc. That's what makes them "stubborn". You can have a mild increase by stimulating these areas by increasing blood supply (exercise and/or vibration).

        Anyways, to lose fat the major thing to change is diet. The way to achieve that is to cancel all excess sugar and carbs, drink heaps of water (for metabolism), and take B-complex Vitamins (take it before bed when digestion is highest). The Cenovis brand at Woolies is best, when they're on 30-50% off.

        Research shows exercise doesn't have too much effect on weight loss. But it does help. Doing slow and steady cardio like walking, jogging, biking, kayaking etc etc. That's opposed to higher intensity sprinting, or HiiT training. Or resistance training/weightlifting/calisthenics.

        If you want other Vitamins to take, don't take the general stuff as it's usually low dose. Pay for the individual ones. The top of the list should be Vitamin D (especially against covid-19) and Fish Oil for Omega-3. Other supplements are Iron, Magnesium, Zinc, Casein Protein, Creatinine, Caffeine.

        I would say top of your list is to track your day. List what time you start work (eg 9am), then work backwards to find out what time you have to get ready (eg 7am), then take off an hour for daily exercise (eg 6am) and that's the time you're supposed to wake up. Then work backwards again to figure out what time you need to sleep (eg 10pm). Then work backwards to what time you're finished work and at home (eg 6pm). So now you know you have 6pm to 10pm free to do what you'd like. This exercise will make sense in a moment.

        The most important things in life isn't so much that 7-day vacation you're planning for the past year, even though that's been taking up most of your brain power and focus. No that mundane 20min interval, the period that you throw away non-chalantly, that's more important since when you add it all up it's more. So the trick is to put those periods on autopilot, to do more of the "good stuff". Like progressing your career, reading more books, listening to podcasts/ebooks, improving your relationships, practicing an instrument, expanding new languages, learning to code, taking up a hobby, etc etc. Someone that puts it more succinctly is in the book "Atomic Habits".

        • Anyways, to lose fat the major thing to change is diet. The way to achieve that is to cancel all excess sugar and carbs, drink heaps of water (for metabolism), and take B-complex Vitamins (take it before bed when digestion is highest). The Cenovis brand at Woolies is best, when they're on 30-50% off.

          Could also not eat for a day or two - that'll definitely force your body to eat that fat it's been saving up for those rainy days….or just control the amount of food intake to as minimalist as possible without feeling hungry….and resist those urges…

    • +27

      Your body will eventually find a weight that suits your ideal food intake. Trust your body.

      I disagree with this.
      You can condition your appetite with the intake of food.
      The larger quantities you eat over time the more you will want to continue to eat those quantities.
      This is why obesity exists in many parts of the world, not only the high calorie unhealthy foods but also the size of the portions.

      Portion control is the key and it takes a while to get used to.

      • -2

        The larger quantities you eat over time the more you will want to continue to eat those quantities.

        I don't fully agree with this. I'd say it's the more energy you cram into the food (by volume), the easier you overeat and become obese. I don't think the volume of food people can eat changed much over the years compared to how dense the food can be now.

        • +1

          It's both.
          Take a look at the portion size in USA and the amount of dense calories.

          The larger the meals you eat the more you will feel still 'hungry' if you don't have those quantities.

          Yes high calorie dense foods play a large part.

          And you should eat less of them, but you end up feeling hungry if you don't consume a large enough portion to fill your appetite.

          • @dasher86: Hypothetically, people don't need to eat less if the foods are a lot less energy-dense. Like at 65 apples or 42 potatoes or even 12 steaks instead of 1 whole pizza.

            Will this work in real life? Yeah nah.

            • +2

              @MagicMushroom: this is how I sold my personal weight-loss experience to a friend. that dieting doesnt have to mean going hungry or eating bland, just switching out a little bit of greasy meat and carbs for a lot more veg. we both lost about 10kg in 2 months

              although at one point i think he tried to eat an iceberg lettuce for lunch

        • +2

          Not sure why the downvotes against your comment.

          Eating heaps of (normally health) low calorie density foods is one way to both eat healthily, and to control calories without even needing to stop/restrict yourself from eating, because you'd be so full from the volume of food you'd be eating.

          If you ate 1kg of a leafy green salad (with minimal dressing) there's no way you'd have room for much else. For reference, 1kg of spinach is 250 calories. In contrast, taking a random frozen pizza from coles (https://www.fatsecret.com.au/calories-nutrition/coles/pepper...), a 112.5g slice of that pizz is 289 calories.

          I'm not saying that it's realistic or that you should swap a pizza diet for a bland leafy spinach one. But it shows that if you swap enough calories for high volume, low calorie density, healthy foods (particularly with fibre, etc.) you'll be feeling fuller for longer. Cravings? Wolf down more low calorie dense foods.

          • @merivetio: Donno, maybe people don't like hearing a different opinion 🤷‍♀️

            Like I didn't try to debunk dasher or make a strong statement.

  • -1

    https://www.scientificamerican.com/article/unexpected-clues-...

    Losing weight is the easy bit…..
    focus on health rather than weight

    • +4

      Losing weight is the easy bit…..

      Machete?

    • +5

      focus on health rather than weight

      OP is doing really well on the health bit too.

  • +12

    Great to read ! Loosing that much at 79kg is a big achievement and very difficult. All I can recommend is have a plan of longevity in place, make it sustainable forever. I lost a bunch of weight 15-20kg but unlike you I was extremely strict, there was no fun in my diet, everything I consumed was clean and counted to the calorie. I hit a rough patch for a little while with stress, even if I ate so much as 1 burger combo, I would put on a kilo and to loose that kilo was sooo difficult. Eventually my habit of having an extremely strict diet broke and I put on all my original weight. My approach was not sustainable, I had to figure out a way to have fun foods in moderation but be mostly healthy while loosing weight. I'm still fat, so I'll see how I go in round 2.

    • +4

      I know it's probably hyperbole but just so someone reads this and thinks it could happen

      A burger combo would be around 5000 KJ.

      Assuming that was entirely surplus to your energy needs, and all that energy was converted to fat, eating that combo you would put on about 150 g of fat.

      So you need to eat a burger combo meal about 6 times in addition to all your energy needs to put on one kg.

      You're are right though. It's a lifestyle change you need.
      Diet can help rapidly lose weight, but people can't sustain that (can be miserable), but the good thing is, when you hit your goal weight, you don't need to be at such a deficit any more!

      You just need to work out how much food you can eat to sustain that weight ( which for most people is absolutely fine).

  • +6

    Good job.

    I've actually met a very fit truck driver. Zero attributes that would make you suspect he is a truck driver. No tatts, not overweight, great teeth. Asked him how he does it - he carries a mat, push up bars and some dumbbells with him. Whilst the average trucker uses the stops to get food from the servo, he trains and has a protein shake.

    Perhaps you'll be the next Mr. UBER.

    • +1

      I tell the fitness part 2 a lot of my passengers that have had me over the last few years and they're quite inspired , I often ask passengers what they're typically Uber driver body shape looks like especially the males and yes most of them are in the overweight category and it is probably a contributing factor to what they do as a daily job day to day. same goes for food choices a highly doubt that an everyday driver would pick their own lunch most would be going to McDonald's KFC red rooster or what not

  • +34

    My Turn;
    How I Lost Gained over 15kg [No Gym]

    • +2

      omg thats so me….

    • +2

      Motivation is key where's your key gone ☺️

      • +22

        Lost it inside a Zinger Box

        • +3

          I’d grab another in case it’s in the next one.

        • Colonel Sanders would be proud, wait don't make this there next PR Stunt haha

      • From reading your intro, you are quite determined. You put in a lot of procedures and you stick to your routine, overtime, your effort has paid off. Well done.

        There are people doing youtube videos on transformation over many days. I believe your story will attract a lot views on youtube if you recorded the whole process.

        • I've live streamed myself on facebook every morning and have those videos showing me doing my pushups and situps over time that's the only real video proof I have maybe I could snip a bunch of those clips and make a youtube clip out of it dunno,

          It's taken time that's for sure and my main message is for anyone else looking to change there habits and to reach a particular goal is just keep going! :)

  • +8

    Eat Less, run more. its that easy.

    • +2

      Underrated comment. It's not like you have to go hungry either. Eat less than what you ate yday, last week and last month and the kgs will just disappear.

      • Every smart arse writes a comment like this in a diet/fitness thread and you say its 'underrated'.

        Not everyone has time or abilty to run everyday and id highly recommend not to start running especially if you are obese or not used to it.

        OPs approach is much better, they started off small and maintained it and are now in a position to improve and try different things.

        • The running is virtually inconsequential. Eating less gets you 90% of the way to a calorie deficit. 20min walk or 10min jog is the last 10%.

        • +2

          That’s not true. Everybody has time. You’d need about 45 minutes a day to get a decent jog out. The whole time thing is just poor time management. Arny says it best - https://youtu.be/BDjzuwFa_K0

    • So easy haha. Not sure why people think it's any more mysterious than calories in < calories.

      I've lost 8kgs in the last couple months just from cutting out some shitty foods and running more. Simple stuff.

  • +3

    do you find tracking weight loss daily to be motivational, or sometimes deflating? i usually keep to weekly to get a clearer picture.

    by the way — great job. people undersell the impact of good consistent walking, and being mindful of what you eat.

    • I track it automaticly with one of those bluetooth weight boards, the figures are automaticly kept in the app so I can look at a graph over time to see where I'm at,

      I wouldn't say it's deflating looking at one weight one day and going hmm I'm 1.2kg heavier then this time yesterday, I'd say it's more making you think what did you eat yesterday? did something change ?

  • +5

    Well done - you made a plan and stuck to it. Give yourself a big pat on the back

  • +1

    Good effort! I had similar results by sticking with a cold food diet and incorporating stairs into my daily exercise routine.

  • +4

    Well done OP.
    You have inspired me to think about doing more exercise.
    "think"

    • No worries! As my title says [No Gym] Plus no costs involved it's really upto yourself !

  • I did similar but less effort involved.

    Walk 30 minutes before eating about 1 or 2 hours later in the morning.
    Eat 1 small banana for breakfast. 2 or 3 hours later have 2 pieces of smoked salmon sushi for lunch.
    Walk 30-60 minutes late arvo.
    Eat roast chicken and salad/baby spinach for dinner.
    Drink sparkling mineral water at home, plain water at work during the day.

    I did that for 4 or 5 months and dropped 15kg easy. For me it was more about not spending money because work provided the bananas in fruit baskets.

    If you want to do better OP I would ditch the smoothies, they're just easy sugars for your body to digest because you've processed the food externally.

    • Any comments on lifestyle with Sparkling/Mineral water?

      Curious about cost and also why you decide to go this route as a daily routine.

      • +4

        Well sometimes I would put lemon juice in the mineral water and it really helps make you feel less hungry IMO. At 70c a bottle it's great and easier to drink than plain water too. Cost was cheap, $10 coles roast chook lasted 3 days, salad was $5 for the same days. Sushi was $5.20 at the time for 2 rolls.

        It's much easier to do the walking if you have somewhere to be. Like I would walk on weekends to see friends or walk to get a tram/train somewhere.

    • +2

      This is almost exactly what I am doing right now. My progress is 6kg down in 6 weeks. Exercise bike for 30 minutes in the morning before breakfast, 30 minutes walk after dinner. Cut out all sugary foods and drinks. But the biggest contributor to weight loss was smaller portion meals. It’s amazing how much we over eat. Eat to live and not live to eat.

  • +2

    Found It

  • +4

    Congratulations.

  • +3

    Best strategy I've seen so far OP. You're doing a lot more good stuff to your body than just losing weight. Do you have body fat scale like this one? These are great if you don't have one.

    • Yep I have similar scales different brand , usually weigh in straight after waking up usually every second day somtimes I forget but I do like having the app so I can monitor what my weight is ! Super cool

  • Just surf. Ever seen a fat surfer? I eat like a great white and look like a dolphin. Chicks love me.

    • +1

      Bit of a mix up between correlation and causation here, methinks…

  • +4

    Good job OP! Thanks for sharing. Keep it up :)

    • Corona 👊 bump

  • +6

    Your story is very similar to mine, no gym work. Went from 127kilo now down 35 kilos @ 172 cms , weighing daily seemed obsessive but kept me on track.

    I started walking 30 mins for lunch then did c25k and worked up to sub 7min kms but did my knee so now im doing 5kms with 2.6km runs sub 7m and just increasing again to preserve the knee.

    Calorie counting for me was essential, there are a lot of little things I learnt along the way.

    At the moment I am maintaining but I do want to loose another 10 kilos.

    • Well done! It's a nightmare to get started/motivated - I know I started & failed after a day. I'm nearing 100kg (but should be around 15kg less I feel).
      And I can't bear the thought of no chips or lollies. Hearing everyone's stories gives me hope that one day I will also have that svelt figure I so crave for.

      • +2

        What if i told , you can eat chips. I just weigh out 25 grams. Lollies too.

        Tdeecalculator.net , as long as you're in a defecit you can eat what you want. But if you want to eat more volume and feel full then high calorie snacks isn't your priority.

      • Just eat them at breakfast :)

  • +2

    Well done mate. Inspiring story. Very realistic.
    I wish a few people in my life could be this motivated.

    • +5

      Thanks for reading my story appreciate it hope it's inspired others as well

  • +1

    Making an effort to lose serious weight is a life style change, not just a change in diet. Well done OP.

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