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

  • Do you worry about eating the diced avocado from coles because it's from Peru

    • Yes even the berries are from other countries such as Peru and Vietnam all sorts of places around the world.. there hasn't been any recalls lately so I'm safe to say it's ok.. one thing I have notice is that the Coles branded frozen berries at my local store has started to become a rare item

      • I don't know it worries me when purchasing frozen fruit.
        Not really a fan of Peru or Berries from Mexico.

      • +2

        Strawberries are $1.25 per punnet at Coles this week. I buy 12 each time they are cheap, cut them in half and freeze them. I check them daily and wait till they are nicely ripe. The result has been much better than at least the Coles branded frozen ones and also cheaper. I do the same with bananas.

        • +2

          Back in July a fruit store near brisbane had bananas for $0.09 per kg, Max limit 13kg

          I purchased it, cut em up chucked in em in the freezer and that lasted me around 6 weeks, I usually just buy the 2kg bags frozen diced bananas from costco which are around $8 ~ it's the lazy way for sure lol

          However yesterday I purchased 4kg of Bananas from another fruit shop $0.69 per Kg (Now I've got the task to cut em up and freeze em)

          Works really well in all my smoothies :)

      • Can I ask what you did with carbs? I see you had spaghetti, so it sounds like you just limited your portion. I did a diet last year which was basically no carbs - lots of cucumber, broccoli and cauliflower. I lost loads, including the will to live! I love veges, but this diet made me hate the thought of meals and I couldn’t sustain the no carbs. I really love bread, pasta and rice.

        • +2

          Howdy,

          Yeah I didn't entirely remove pasta out of my eating habits, I still belive that you can really consume any foods just in moderation and that's all there is to it, I used to have for example spagatti and go back for 2nd's or 3rds even to the point where your really stuffed, changing this habit for me was what I did and it worked too!

          That along with plenty of water , the walks , and decent amounts of sleep all resulted in weight loss, while not straight away it did occur!

  • +3

    Always good to cut down.

    Weight loss/good health is 99% diet πŸ‘

    Also sugar, its worse than heroin

    • +3

      But companies push so much sugar in to everyday products it's just crazy.. and us humans are none the wiser .. take for instance energy drinks like red bull and mother if you drinking them on a daily basis you surely don't really care.. but that's just everyone's opinion

      • Most regular energy drinks 28g of sugar, its not much if you live the life

        But some office worker pounding those things will balloon out in no time

        Eating natural solves a lot of issues

      • Red bull is not an everyday product.

        People drink this junk on a daily basis and then wonder why they get fat…

        • Sugar doesn't cause obesity, there are plenty of people who eat high sugar diets and aren't obese. Sugar is linked with tooth decay though. Source: studied nutrition at uni and it's pretty early on that they clarify this.

          • +3

            @trueaye: Did you pass that class?

            Literally the only thing sugar provides your body is calories, nothing else in there at all. (Excess calories make you fat…)

            • +1

              @trapper: It's a cause and effect thing. It's probably a hard thing to wrap your head around. As you say sugar provides you calories ie energy but so does eating meat or anything else. If you think of sugar, it's just a really refined form of carbohydrates. It's like saying bread makes you fat, which many people will say it's does make you fat but there are many people that eat bread and aren't fat. I 99.9% agree with what you clarified with excess calories making you fat which is the same logic as what I was trying to convey - the culprit isn't sugar, the culprit is excess calories of which eating too much meat or fat does the same effect. It's not causal in the same way consuming sugar will cause tooth decay or smoking causes cancer. Therefore the cause is excess calories and not sugar by itself.

        • People drink this junk on a daily basis and then wonder why they get fat…

          They drink this because its better than coffee when you need to stay awake to do that alnighter again….or a pick me up when coffee doesnt work out for ya…

  • +3

    I am 190cm and was 95kg a month ago, have only lost 3k so far but am going for 10kg. Slow process but better than putting on 3kg.

  • I was able to lose 45 kg with nothing but tracking what I ate and reducing the total calories consumed.

    I have gained it all back and some, but I that's another story.

    • +4

      but I that's another story.

      Unfortunately, it's far and away the most likely outcome…… the vast majority of people will regain to equal or more than when they started within 5 years….. (and the diet industry will blame them for it)

      • +3

        The problem is people thinking of a 'diet' as something you do for a period of time to lose weight.

        You have to correct your diet forever, there is no end date, you stop eating that junk and never eat it again. (other than on rare occasion)

        • Agreed. And typically there is a reason why you gained that weight, so until you sort out the reason it doesn't matter what you do, it'll come back.

  • +4

    Firstly congratulations. Secondly i found doing this helped me become ripped:
    100 Push-Ups
    100 Sit-Ups
    100 Squats
    10KM Running
    AND
    Never ever use the air conditioner in the summer, or heat in the winter

    • -1

      Never ever use the air conditioner in the summer, or heat in the winter

      Why?

    • Lol, yeah right

    • +1

      And bald? πŸ˜„

    • Nani Hage-san?

    • Well technically this strength training is all doable…..getting up there is gonna be the hard bit…

  • Is this Rohit Roy?

    • Nah I haven't reached 6 Pack yet lol!

  • Good job OP.Hope you can maintain that routine and be more healthy 😊

    • Haven't stopped since January and don't plan on :)

  • +6

    That is legitimately inspiring. Thank you for sharing!

    • No worries mate !

      Glad to share 😊

  • +1

    Congratulations and kudos on keeping up with it =)

  • -1

    You can loose weight by cobsuming ice cubes

    • +1

      Maybe you can by drinking lots of water too? on that topic I find it interesting especially in Summer time the amount of parents who would visit 7/11 or Maccas and get the kids frozen cokes etc to cool the kids down,

      I know I sound boring but water would be enough, I'd be a boring parent lol!

      • +1

        No, a good one. As soon as we hit a mall my kids would say they were thirsty and wanted a coke. I would take them to the bathroom and point at a sink. They learnt pretty quickly there was no point asking or whining.

  • Next step is one of these for your car!
    https://www.youtube.com/watch?v=M8-tM3eZtNo

    • Haha nah think I need both hands on the wheel 😜

  • +1

    great post!

  • Well done. I did pretty much the same as you and also lost 15kg. Now down to 78kg and I’m 185cm tall. Now that the gym is back in operation I alternate walk and gym each morning.

    • Very good to hear! Yes I understatnd people in different states would have had a hard time missing out on gyms etc, but good to hear you've kept up doing somthing over the time! keep at it!

  • Well done. I did a similar diet previously. Switched to water, salads and fruits and I lost 10kgs doing that. However I put it all back on again and more because I missed every other food I prefer to eat - ice cream, soft drinks, chocolate, breads, pasta, cakes etc. I tried the 16-8 diet recently and I’ve lost 4kgs in 6 weeks doing no exercise and eating whatever I want but just skipping eating until lunch time. So far it’s been the easiest diet I’ve ever done. I eat whatever I want for 8 hours then don’t eat for 16 and I don’t have to force myself not to eat the food I enjoy eating. I’m just seeing if it works but so far so good.

    • I just googled about this one https://www.medicalnewstoday.com/articles/327398

      Looks like an interesting idea, I'm not qualified to know the in's and out of the working body but I would assume by giving the body 16hrs to use all the fuel Food you ate it would feel like you aren't over loading your system so the digestive side can't keep up and then it would be stored as fat as apposed to waste,

      Do you drink alot of water during the downtime too? I know for most people drinking lots of water would = lots of pee breaks but as long as you aren't far from a toilet who cares

    • Is that the one you can do 28 days for free atm?

  • Great job OP! Do you know how much of the weight was fat vs muscle? Just need to be careful to not lose much lean muscle mass. Now i guess you can increase muscle with sufficient protein throughout your meals.

    I've recently lost the same amount - then have gained 5kg in the following period, which i freaked at first but found out it was majorly muscle mass.

    • Howdy, Yeah I don't know what the ratio was prior to starting but I've just loaded up my scales app that I use and the breakdown is as follows

      Weight - 64.8kg
      BMI - 23.0
      Body fat - 18.9%
      Water - 55.6%
      Mussle Mass - 77%
      Bone Mass 4.1%
      BMR 1444kcal
      Visceral Fat 8.0 [Normal]
      Lean Body mass 52.6kg
      Body fat mass 12.2kg
      Bone mass 2.7kg
      Muscle mass 49.9kg

      I'd also included the blub at the bottom of my app
      the data obtained from the smart scale is a calculated from the body impedance value and your height, weight , and age, this data is a good reference point that can also help monitor your eight and long term health

      • Has your visceral fat being decreasing? That's the tough one to reduce and it's really important to keep it low.

  • +1

    Everyone should eat more oats if they can. Very filling, nutrient-dense and cheap!

  • -2

    Would have been easier to loose ~15kg by just chopping off a leg.

    • but then you would be getting around in a wheel chair or crutches? why do you think that's an easier option? Confused eyes

  • 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]

    Chriist this will give me diarrhea the whole day

    • +2

      Don't need to follow me step by step haha, I know dairy doesn't go well with alot of people so you can modify it to suit your needs :)

      Now you've given me endless visions of making everyday working people staying on the toilet all day long now lol

      • I mean adding greek yogurt and add water.

        • Ahh, I just add the water otherwise my smoothie is to lumpy, lately though I've been adding Almond milk instead of water

  • Nice work OP. I'm on my belly fat loss journey too. Similar to what you are doing. Hopefully I get to inspire others as well soon!

    Keep it up!

    • +1

      Good stuff! I know there will be alot of people especially during the last few months / entire year who have just lost the plot in terms of anything fitness related,

      2020 is also the year where I got the Nintendo Ring fit! It's fun I don't play it as much but for some people who did not leave there outside house / units it was one of those must have devices

      Thanks for reading my story :)

  • +2

    Well done… damn just ate McDonald's 2 days ago if not I could say that I have not eaten McDonald's for more than 200 days…

    FYI burger patty is getting thinner, body feels just bad after eating it.

    Now I am gonna aim for zero McDonald's…. and more πŸ₯¬πŸ₯¦πŸ₯•πŸŒπŸ…πŸ₯’πŸŠπŸ‹πŸ₯”πŸ“πŸ₯πŸŒΆοΈπŸ₯‘

    • +3

      I forgot to mention I worked for McDonalds for Almost 10 Years

      I was a manager for around 6 of those years and because I was on my feet walking around all the time I didn't put on much weight until near my departure which I don't really know how that worked lol..

      I ate way to many burgers / nuggets etc all free being a manager the patties these days are probably the same if you think it's thinner they may have overcooked the product

      Moving on don't touch any of it these days so many other better goto options, meal prep and focus on being prepared! Maccas is where people who have money but lack time and organisation goto for food :)

      Pretty sure that is around 60 ~ 70% of the worlds population

  • -1

    Good luck to you and everyone getting / keeping the healthier lifestyle on the go.

    As for your opening…a driver…and fast junk food going together hand in hand… what a load of lazy lifestyle rubbish.

    You as we all were eating home made lunches for school since age 5 ish. I am on the road all day, driving around to many worksites, and I pack my fresh lunch. Junk food is rubbish and Maccas and the like will never get a $1 from me.

    The folk who complain of being poor yet live on bought take aways and junk food, and then complain when their health fails are hopefully going to read and take your success story for themselves.

    But seriously, no one should blame anyone else or any job for the 'need' to eat take aways / junk food, that is a cop out..

    • +1

      My reference to the truck drivers was from reference on wikipedia, I still believe that people would blame there working career as a contributing factor as to how they diet and stay active,

      Obesity
      According to a 2007 study in the Journal of the American Dietetic Association, 86% of the estimated 3.2 million truck drivers in the United States are overweight or obese.[106] A survey conducted in 2010 showed that 69% of American truck drivers met their criteria for obesity, twice the percentage of the adult working for population in the US.[107] Some key risk factors for obesity in truckers are poor eating habits, lack of access to healthy food, lack of exercise, sedentary lifestyle, long work hours, and lack of access to care.[108]

      Eighty percent of truckers have unhealthful eating patterns as a result of poor food choices and food availability at truck stops is partially to blame.[109] The options at truck stops are generally high calorie and high fat foods available through restaurants, fast-food, diners and vending machines.[110] Fresh produce and whole grain items are few and far between. Though 85% of mini-mart items are categorized as extremely unhealthy, 80% of these meals are considered a truck driver's main meal of the day.[109][111] Also, most of the foods carried by drivers in their trucks, whether or not stored in a refrigerator, are purchased from truck stops.[109] Research suggests that drivers value quality and taste much more than nutrition when selecting food.[111] Another issue is the pattern of extensive and irregular snacking while on the road and consumption of one large meal at the end of day.[109][110][111] The daily meal is often high in calories and may be the highlight of the trucker's day.[109] Food intake varies during working hours compared to days off and truckers eat meals at the wrong circadian phase during the day.[108]

      A Volvo FH12 truck.
      Lack of exercise is another contributing factor to the obesity epidemic in the truck driver population. Almost 90% of truck drivers exercise only sometimes or never and only 8% exercise regularly.[112] This is largely determined by long work hours and tight deadlines, the adoption of a sedentary lifestyle and a lack of a place to exercise.[106][113] Though some fitness resources are available for truckers, most are scarce. Available areas are truck stops, highway rest areas, trucking terminals, warehouses, and the truck cab.[106] However, there are many parking restrictions and safety concerns in trying to incorporate exercise into the daily routine.[109]

      Studies have found the risk of obesity increases in high demand, low control jobs, and more so in jobs with long work hours;[114] the truck driving industry falls under these categories. Also, daytime sleepiness and night disturbances are associated with obesity,[114] and are, therefore, common among truck drivers. Long haul drivers have tight schedules, so they tend to drive longer and get less sleep.[106] The U.S. Department of Transportation (DOT) Federal Motor Carrier Safety Administration (FMCSA) does have Hours of Service (HOS) regulations. Under the old rule, drivers could work up to 82 hours in 7 days. These regulations were modified in 2011; but the new rule only permits drivers to work up to 70 hours in 7 days.[115] There is now an 11-hour-per-day limit with 10 hours off required after the weekly shift.[116] Fines for companies which allow work beyond 11 hours are up to $11,000 and for drivers up to $2,750. Though these fines exist, there is minimal enforcement of the law.[115]

      Obesity prevalence is affected by access to care for truckers. Company drivers often have issues with insurance, such as necessary pre-approval if out of network. Most owner-operator drivers do not have any kind of medical insurance (that is, in the USA where medical treatment isn't free of charge like most countries). Moreover, truckers have difficulties making an appointment on the road and often do not know where to stop for assistance. Many self-diagnose or ignore their health issue altogether.[117] Some are able to be seen at doctor's offices or private clinics while a large percentage depend on emergency rooms and urgent care visits.[117] The Department of Transportation has Convenient Care Clinics across the U.S., but those are hard to find and are few and far between. Health care costs are substantially higher for overweight and obese individuals, so obesity in the truck driver population puts a greater financial demand on the industry.[118]

      • You said the job and the food consumed as such was the issue, not the fact they their job was a truck or other driver, which is where the junk food in any persons life can over ride here. Obese people are in every job description.

        It is your choice to eat healthy regardless of the job.

        It is your choice to exercise regardless or even more so because of your job.

        Both points which you have Proven by your own story.

        Wikipedia ….good and bad, but often unproven. American stats, good and bad, and often very over rated.

        Why give me the long winded response, even after I patted you on the back. Sheesh, thin skin or what?

  • Op: Your an inspiration. Amazing work well done. Ignore the ozmorons who will try to bring you down, they are simply jealous that you did what they cannot.

    Pre-covid i used to be on the road for work a lot and i totally understand the difficulties of trying to eat remotely healthy. Its not like in the office where you can keep your food in a fridge and then microwave it at lunch time.

    Going for 2 walks a day, wow, thats a great effort. Even though its physically the easiest thing anyone can do, its all mental. Having the will power to get out of a warm and cozy bed and go for a walk, is not something a majority of the people can do.

    Good tip on the frozen diced products, i didnt really know that was a thing, ill have to look into that more!

    • Thanks mate :) appreciate the feedback :)

      Yep was pretty hard for me getting out for a walk some mornings at around 5am where outside temp was 4degrees :)

      But yes doing two walks a day is what I do ! even if I finish a day late I can go for a walk in the night, I don't miss them otherwise my dog will be restless I like to keep him active too

  • My turn:

    This is the plan I'm on.

    Diet: a chocolate or vanilla shake for breakfast and a cup of coffee, Late lunch/early dinner around 5 PM, No food at all after 6 PM.
    for snacks: 4 strawberries with Greek yoghurt or the Aldi Mango yoghurt.

    Exercise: I follow Samsung Health Apps's Baby steps to 5 KM for three days a week, 1 day for rest day, and the other three days I follow First Attempt at 10 KM on the Samsung Health App.

    So far I've only lost 1.2 KGs. Insert (Pikachu sad face).

    • Keep at it! maybe I can suggest drink more water during the day at least 2ltrs

    • Im no expert, but essentially having 1 main meal a day isnt healthy, nor sustainable.

      • Nothing wrong with OMAD if you're getting in enough kCals.
        Source: I'm an expert.

  • Well done Op!

    • πŸ‘ŠπŸ€œ

  • Good on you Op!

    • Good on you for reading :D

  • very good job

    my extra 2 cents
    dont eat after 5 pm . little fruits, little sugar, little carb, alot of vegies

    try to measure body fat rather than weight, there are things you can buy online in terms of measuring

    • +1

      I was under the impression you should try to target any food products at least 2hrs prior to bed, I don't think I could just cut out all foods after 5pm

      I posted my body measurement results on the previous page too, just from my scales app

      • You are doing really well, Congrats again. I recommended 5 pm is because I am on 18:6 routine which works out best for me. Everybody is different.

    • Look in the mirror - best scales money can buy.

  • Nice job, keep it up. It seems like you're starting to plateau with your pushups difficulty, if you're interested in getting stronger and improving flexibility, you should check out the subreddit r/bodyweightfitness for some more difficult exercise routines to keep it interesting

    • I didn't update the main post but over the last month or so I've been able to now do 40 Push ups on my toes every morning along with 50 sit-ups too, I will increase the number as I progress it's all in the upper body mussels to get more strength for me!

      For example back in feb when I started doing push ups in my knees I found it pretty challenging and even the thought of doing 10 on my toes was pretty hard even after my 7th one, now I can do 40 on my toes it tells me the strength is building up and will keep going !

      • +1

        To make pushups more difficult, look forward when coming down, so essentially your throat is touching the ground. Makes it really hard compared to looking straight down at the floor.

        • +1

          I might try and do 100 tomorrow morning, will try!! lol

          • +1

            @Gomo: No dice this morning got upto 50th pushup and was done the thought of doing another 50 didn't go ahead maybe one day !

  • +2

    Ah how wonderful are you!!!! I loved your story. Keep going!!!! Great habits.

  • +1

    Good effort, great topic.
    A 50 YO guy I worked with was quite overweight. All he did to lose all the extra weight was walk to our office 5 days-a-week for 6 months. He didn't change anything else. 4-5 Kms each way, steady pace.
    His routine would have had to change after about 12 months, as our bodies are irritatingly good at 'adjusting' over time to almost anything.
    Vitamin B12 is a good help with low energy and faster recovery. My doc recommended 'Sublingual B12' (let it melt under the tongue) as some people's gut doesn't absorb regular tablets well. He also said 'take multivitamins if they make you happy, but they do almost nothing for you'.
    Also 'if you get stomach upset from fast food (I did) eat it at least weekly, or not at all. Your digestion adjusts to not having this much fat all at once - result - gut ache'.
    To keep weight down, I follow a 16/8 diet, 2 days a week - it's really easy and is working so far. Finish dinner at least 16 hours before your next meal (black tea or black coffee ok anytime, as is water of course). So no brekkie. I was on bi-weekly 500 calorie-days for two years. They definitely work faster than 16/8, but are a lot of hassle and sacrifice for me.
    I read somewhere 'Are you coming out of Covid a chunk, a hunk, a spunk, a drunk or a monk?'
    I think I'll be a few of these.

  • +2

    Wow, such a determination. Congratulations. I hope your story inspires alot of ozbargainers here. Remind me of the time when I lost 8kg from 71 to 63 just by running and eating less. Had a big impact on my life. :)

    • +2

      Thanks mate!

      Always good to hear I didn't write up the post for nothing :D

      Alot of my passengers say I am a conversationalist so maybe I can also be a good writer !

      Some of my passengers say I have one of those youtube voices, as in I should be doing product reviews!

      Here is a review on my brand new Cerato Sport + just over a year ago! https://www.youtube.com/watch?v=ka7lsC6Nhmk&t=1s

  • Check out chloe ting or similar, since you mentioned trying to do basic exercise.

  • Since nobody has mentioned about vitamins, I'm going to jump in. I don't think you need to take multivitamins. If you are having a couple of fruits and some vegetables everyday, those vitamins are pointless. B12 would be necessary for vegans, doesn't look relevant for you as you are consuming some portion of meat every week. What I've read is these vitamin tables are either useless or borderline dangerous.

    Overall, you are doing a good job, avoiding processed food and sugar are the simple techniques to feel and get better.

    • Thanks for the input for the Vitamins, I've been on them for a while now and don't think that they are doing any harm for me, other people may have to test the waters before getting on them though,

      Even ages ago when I was taking Q10 tablets there usually designed for people 50+ with heart issues, I don't know if they did anything for me but from $30 > $0.40 I gave em ago lol

      B12 doesn't store in the body for long so I don't know if having to much is a bad thing, however I don't have big steaks every day so I wouldn't have a clue how much B12 I'm currently getting out of things like chicken stir fry etc,

      Vitamin C though is a good all round product to be consuming I'd say though

      • +2

        I agree with jjacob, you're probably wasting money on vitamins. You can easily test their immediate effect by simply not taking them. You can't easily test their long term effects, I wouldn't want to be putting strain on my liver or causing an imbalance of any sort (eg copper and zinc competing).

        The only supplement I'd ever take would be vitamin C and maybe zinc if I got sick, and probably a lot of 'vitamin' D if I wasn't getting enough sun.

        Congrats on your success though, it's good to get results when you make sensible changes.

  • -1

    "How i lost 15kg in 1 week, locked in a dark room watching pronhub" - A true story by Popeye

  • Yes! Calorie counting, tracking and being in a calorie deficit is the only way to lose weight. You should add some strength training too. Well done!

  • FYI for anyone looking for some great workout programs, along with easy to follow diagrams, which actually show the muscle groups being hit, i highly recommend this website:

    https://weighttraining.guide/training-programs/beginner/

    There are plenty of beginner and advanced programs for men and women.

  • +2

    Good shit mate!!

    Just remember, if something negative occurs and you have a bad day, week, etc, where you eat bad, don't let that be the change for the worse. Just continue on. We're only human.

  • Great to hear. I did the same thing in April. Went through a break up and decided to change my habits from April. Got rid of all snacka except for chocolate. And did portion control over the week with low to no carbs. I eat only when hungry and eat early in preference.

    The point was to establish new habits and not to follow diets.

    It's been 4 months and I lost 10kg from 88kg to 78kg. And I have not done that much exercise.

  • Well done OP !! Try to understand the root cause of your past bad eating and lifestyle choice and try to resolve that. For me, the root cause of my weight gain is binge eating during STRESSful times. I am working towards being less stressed/ balanced but that's another rabbit hole.

  • Congrats! I have tried to cut out junk food many times and failed. How did you deal with cravings?

  • You’ve inspire me to do something about my covid kilos. I love food and it’s one of few things left to enjoy. The kilos have really crept on this year but nothing tastes as good as looking good.

  • How right you are on the soft drinks!!!

    When I swore off coke zero years ago, lost weight without changing anything else. Just replaced coke with water.

    I have no idea behind the science because Coke zero has such low calories that it’s insignificant.

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