How I Lost over 15kg [No Gym]

Gomo on 11/09/2020 - 12:57

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 ^_^

Health & Beauty

Comments

    • Gomo on 14/09/2020 - 21:28

      Yeah with soft drinks I think it's hard to think back how many you'd usually consume in a week and with all the sugar it surely would make the body hard to process all those sugars, so I think it's a pretty good indicator when you replace it with just water the body will thank you

  • pencilman on 13/09/2020 - 09:35

    Inspired by your post, I too want to lose some of this COVID induced fat I've built up.

    My problem is that I've developed a beer belly, and I hardly ever drink alcohol!
    What are Ozbargain's collective tips on losing belly fat?

    • bmerigan on 13/09/2020 - 21:37
      +1

      A "beer belly" is a nickname, it's just fat. Everybody's body stores fat in different places, in different ways, and that's where your body puts it.
      It's not possible to target where you lose weight from.
      Weight loss is done by consuming less calories.

      • Zachary on 23/09/2020 - 02:05

        thats called a one pack or a keg.

  • samojed on 13/09/2020 - 09:46
    +1

    Yet another proof diets don't work - lifestyle changes do. Thanks for sharing OP!

  • baker bob on 13/09/2020 - 11:30
    +3

    Exercise is to improve anaerobic or aerobic conditioning, it isn't and never has been the main tool for losing fat which is controlling what you eat however there is no money to be made in telling people to eat less so we have a gym industry telling us that we need them for fat loss. I lift heavy by the way, but I lift to be strong, not to be lean.

    It is not dissimilar to the food industry demonising fats for decades and for such a long time people were scared to eat any form of fat including eggs which are nothing short of a super food. So we had decades of people eating orange juice and cereal for breakfast, breads and pasta, lots of fruit all low fat and many processed foods full of sugar (but LOW IN FAT) and now we have the highest diabetes and obessity rates in history. Good Game.

    I might add that traditionally lean countries like China and India also have extraordinarily high diabetes rates so being "skinny" shouldn't be your long term goal because it goes way beyond that.

    • bmerigan on 13/09/2020 - 21:30

      Truth ^^^

  • Tnetennba on 13/09/2020 - 11:40

    Nice job op. I'm down about 25kg doing intermittent fasting. Started doing the 5/2 method but now just eat one meal a day and typically go for a walk between 30 mins to 1 hour. It is surprisingly easy to just eat the 1 meal.. people always judge me for it but it works. It's really the only diet where you spend literally no money! Haha.

    That said.. often my one meal isn't really healthy at all. E.g. I still eat fast food more than I should and if I cut it out properly, I'd definitely be losing it quicker.. but where's the fun in that?

  • ozbjunkie on 13/09/2020 - 11:46
    +2

    I looked up the ingredients for sugar.

    Turns out it's 100% sugar.

  • ghostdom on 13/09/2020 - 14:57

    ******NOT A MEDICAL ADVICE******

    Not have any medical degree related background.

    I'm just saying my own situation. so consult with GP before even trying.

    background: I weighted 123kg two months ago and now i am about 100kg weight and during the pass two months, so over 20kg weight loss in two months. I did not do much exercise besides about two weeks i did about one hour of roller machine while watching TV four times a week and now I even stop doing it now as being lazy.

    my family member overseas is a doctor and he suggested me to take Metformin 50mg one tablet a day. it pretty much control the body insulin release and somehow leading stable blood sugar level. by taking this tablet, my body feel less hunger and less willing to intake sugars food. but of course, self control is quite important too. my thinking is since I decided to take medicine to loss weight I better control myself with food intake. my goal is to lose another 15kg before new year and then maintain the weight(by the way I'm 33years old male 184cm height).and I think I found this is achievable by feeling my own body.

    with my diet, i try to follow 16/8 eating theory and eat more protein and vegetables/no sugar fruit like tomatoes and strawberries.

    I also made a weight loss target chart to follow to remind myself keeping on track.

    Again, this is my own situation, and you could google Metformin weight loss and 16/8 diet theory to have a better understanding. I think it works well for me.

    ****AGAIN NOT A MEDICAL ADVICE, check with your GP first*****

    • KLoNe on 13/09/2020 - 20:30

      50mg of metformin is about 1/10 a SMALL dose.

  • knk on 13/09/2020 - 15:34
    +3

    TLDR: A caloric deficit results in weight loss. Science has known this for literal decades.

    Good work OP, however this shit should be common knowledge.

  • AlextheMeertkat on 13/09/2020 - 16:37

    I lost 20 kg in 12 months with no gym and no diet. Sounds too good to be true? It is true and doable. I just stopped eating after 6 pm and no cards after 3 pm.
    I could still have choc bars, beer, biscuits etc but not after 3 pm.
    Also I totally excluded Friday from this routine, on Friday I could eat what I wanted, how much I wanted and when I wanted.
    As a result - i lost 20 kilos and now I ate as normal and still able to keep my new healthier weight.

    • KLoNe on 13/09/2020 - 20:29

      Wow. This is not how losing weight works.
      You're obviously in a calorie deficit as you're actually watching what you're eating and not pouring cheetos down your throat.

      • AlextheMeertkat on 13/09/2020 - 21:49
        +1

        I think it is an intermittent fasting rather than a calorie deficit, that worked for me.
        And no gym (to not be confused with natural exercises). Cycling, hiking, walking, light jogging - yes, gym - no, it simply doesn't work for me. I started so many times and each time I developed permanent pain in the different parts of my body after a month or 2, was always tired and hated the world, so I can't even blame my laziness.
        P.s. a handfull of Cheetos was acceptable if before 3-4 p.m.

  • secondstory on 13/09/2020 - 16:54

    Thanks for sharing OP! I feel less alone :) I just started trying to lose the 15kg I found for myself during lockdown. I'm trying something similar with the walking but was having trouble reducing my snacking and portion size without feeling super hungry afterwards (even though its enough food, and I especially get the munchies when I get back from a 1-2 hour walk), water before meals and during walks is a great idea!

    Good job too, motivation and self-control is hard, even more so if you're doing it by yourself and your housemate eats/offers you chips everyday.

  • imnotarobot on 13/09/2020 - 16:59

    I just starve myself deliberately.
    Wouldn’t recommend it. I have lost 7 kilos in 2.5 weeks though! Lol

    • bmerigan on 13/09/2020 - 21:27
      +1

      Gastro works well too

  • KLoNe on 13/09/2020 - 20:27
    -3

    Why don't you go to gym?
    Anxiety?
    You should sort that out.

    • bmerigan on 13/09/2020 - 21:27

      Why would you go to a gym? I hate them personally.

    • Gomo on 14/09/2020 - 20:58
      +2

      I could but I have some pretty good bush walk tracks just outside my house, also gotta keep in mind this is Ozbargain so if something is going be free I'd pick that one haha

  • bmerigan on 13/09/2020 - 21:26

    No need for you to be taking all that vitamin C considering how much fruit you eat. Save a few dollars.

    • Gomo on 14/09/2020 - 20:59

      I wouldn't say it's expensive so I'm not to fussed I just got a 310pk from Chemistwarehouse for around $10.90

  • Tsuivan on 13/09/2020 - 23:15
    +7

    OP, I can relate to you being the exact same height and wanting to get into shape. In the last 6 months I have gone from 92kg to 67kg with a target weight of 60kg. I was severely unfit at 92kg with borderline hypertension that was picked up at a routine medical. Having lost 25kg, my blood pressure reverted to normal without any medication. The revelation was that I was in denial about how I felt and how I looked. I always thought I carried my weight well, but now I know that wasn’t actually the case.

    I lost my weight through a combination of intermittent fasting and walking (no gym). Recently as I’ve gotten leaner, I wake up with more energy after the same duration of sleep, my new clothes fit well and the compliments people gave me after seeing my progress have all motivated me to keep going.

    To anyone out there who is aware that they need to lose weight but feel the task is daunting - you have to start somewhere! I started weighing myself daily and found it was a good way to celebrate little milestones, but not be too disappointed if my weight went up for a day or two.

    Intermittent fasting worked wonders for me. I started with 16/8, moved to one meal a day and then the occasional 48 hour fast. The longer fasts really got a lot easier as the body adapted to burning fat for energy. I didn’t believe in any of the diet products out there, as the shakes and meals they sell all seem to be processed crap. My meals are now just lean protein with some non starchy vegetables, with the occasional sweet treat thrown in for variety. I failed many diets before due to boredom of due to the restrictions, but IF means you can make it work for you.

    The one thing I will say is that people genuinely perceive overweight people to be less effective in general. This was particularly true in the workplace where bosses and subordinates who now seem to have a greater respect for me and my position that wasn’t there before. This has given me additional confidence which has helped my overall performance at work. Being overweight is a massive hinderance in the workplace - particularly in professional environments.

    Good luck to anyone who is trying to better themselves by getting leaner. It’s a tough slog, but it is so so so worth it in the end.

    • Gomo on 14/09/2020 - 21:22

      Thanks for sharing such a great response ! a few others had mentioned this 16/8 diet, if I recall a while back everyone was hyped on on Keto ! maybe they still are,
      But if fasting worked for you that's great to hear !

      Congrats!

  • neonlight on 14/09/2020 - 07:24
    +1

    Nice ideas

    However as a parent of two and working full time. Not possible to put that on schedule

    • Gomo on 14/09/2020 - 21:18

      I understand everyone has different commitments, this is why I honestly think job titles and responsibilities such as parenting can pose as a challenge.

      I don't have kids & I have the most flexible job of them all so this is why I guess I can run a schedule that works for me, if there are others on here with kids and currently doing or trying fitness tasks feel free to share how you go about it,

  • CheeryCheapskate on 14/09/2020 - 09:20

    Gym junkie here! And it looks like OP is doing awesome from the results. My only thoughts is that you can assess your results with the BMI to see if you've hit your mark in terms of weight loss because once hit, you can probably move onto other goals such as just maintaining fitness, getting more endurance, speed or muscle building i.e. you may not need to lose more weight. I love my commercial gym but lockdowns and financial reasons directed me to build a home gym. And you don't need to spend a lot, you can make weights from bottles of water in a shopping bag or use everyday items.

    • Gomo on 14/09/2020 - 21:09
      +1

      Howdy!

      Yeah thinking outside the box to make weights sounds like a great idea, given that you probably frequent the gym having that taken away what have made you a little lost, so good to hear you found something alternative !

      Yeah in terms of weight goal's I think i'm spot on at current so working on building muscles which I'd assume would increase weight anyway just not in body fat, Something I started back in January and still doing it makes me smile! lots of my mates on my Facebook are shocked I've been at it for so long!

      At the end of the day if my doings have impacted someone else's thoughts by reading what I posted I'm stoked :)

  • legendary-noob on 14/09/2020 - 09:31

    very inspirational i have to say
    i am hopeful i can be like you one day
    unlikely for now given my life style
    thumbs up!

    • Gomo on 14/09/2020 - 21:05

      Thanks for taking the time to read it, if you pause it today you might pause it to long, gotta start somewhere :)

  • sleet on 14/09/2020 - 10:28
    +1

    Well done on your weight loss on changing your diet and increasing physical activity. We don't all need to have a body builder physique, we just need to be healthy and active.

    I wish more people were like you, become proactive about health.

    I'm all for having treats and junk food as a treat but people eat it way too often in the week with little exercise.

    Keep it up.

    • Gomo on 14/09/2020 - 21:04

      Thanks for your kind input! Appreciate it, you are spot on in regards to the little exercise!

      My granddad who is over 70+ is active for his age going on runs 10km+ daily! his down near Kirra near the gold coast airport

  • RogerSyd on 14/09/2020 - 13:01

    Well done OP.

    • Gomo on 14/09/2020 - 21:09

      🙌

  • Ozzie15 on 14/09/2020 - 13:53

    Great story OP. I have been following the same routine since Nov last year and lost 8 KGS until July. No gym, just regular 5 km walk and eating healthy. In August we had a lot of rainy days and I couldn't continue with my daily routine and even if I did I could only walk for a couple of kms. This resulted in gaining a couple of kgs back.

    This routine isn't a shortcut but a life long commitment. You may skip a couple of days but in the end you will have to get back to your routine or else it all goes in vain.

    • Gomo on 14/09/2020 - 21:01
      +2

      I should mention that on days that it's rainy weather I usually swap my joggers to crocs and keep the dog in doors, I keep doing the walk regardless and just use an umbrella, if it was a huge thunderstorm I would just wait it out and alternatively if all else fails I'd do a session on the Nintendo switch [Ring Fit]

      but thanks for pointing out the no gym! I honestly think this is what has brought so many members on here to look at! ^_^

  • punter1 on 14/09/2020 - 16:56

    I'm 175cm tall n weigh 62 kg

    • Gomo on 14/09/2020 - 21:10

      Very close to me! that's the ideal weight for that height isn't it? have you just stayed around that weight by not doing much in general?

  • Resin on 14/09/2020 - 17:03
    -1

    For those struggling with weight loss; Eat less and try to think that energy in < energy out.

    Super easy to replace 1 meal with a salad / breakfast with a few bananas and replace soft drink with juice / beer with vodka soda.

    • Gomo on 14/09/2020 - 21:23

      wait did I read that right, replace softdrinks for beers? or vodka? haha

      I'd have to just say stick with water or add lemon in it if you need some kind of flavour in it,

  • Andy22 on 14/09/2020 - 20:45

    That's how I lost 30 kg: At the airport, in a suitcase…

    • Gomo on 14/09/2020 - 21:24

      Was it Tiger? guess that's the quickest way to get those kg down

  • Gomo on 14/09/2020 - 20:57
    +2

    I went all out today, completed my normal walk this morning did my pushups & situps after 50 of each, did my Driving some passengers existed! yay and also some Uber eats not so yay (Not high in pay for us drivers)

    Anyway when I got home I did another walk <4km then decided heck I'm going to do the pushups & situps again 50 of each! I normally only do these in the morning but smashed em though and think I'll keep this routine going now see what doing extra does :)

  • dsar on 14/09/2020 - 23:16

    Nice job OP!

    Without taking anything away from your achievements, I might add a few comments and questions for your thoughts (and hopefully towards your long term success!):

    • How long can you realistically keep this up for? The change in diet, frequency in exercise etc. The reason is that the most people fail diets and gain the weight even after long successful periods. Rather than avoiding softs drinks entirely, perhaps to make it sustainable in the long term, switch to no sugar/diet soft drinks which is like 1-2 calories for the entire can/bottle! If you (ever) get bored from walking/circuits, try exploring other physical activities to find one you truly enjoy so you don't ever view it as a workout and actually as a reward! For me that's badminton :)

    • I honestly don't think the vitamins are helping (unless you actually are deficient, which you probably arent). The extra energy you're feeling is probably from being fitter than before AND not carrying a 15kg backpack around with you everyday!

    • Clear urine probably means you are drinking excess amounts of water than you need

    Thanks for the post OP, it's reminds me that I need to stay on track on my health as well!

  • the Unforgiven on 15/09/2020 - 01:08

    go for walkies b4 breakie gets the metabolism up

  • grr1701 on 15/09/2020 - 08:20
    +1

    A few years ago, I lost 52kg of ugly, unwanted fat. I divorced her!

    • Zachary on 23/09/2020 - 02:08

      yeah you need like someone weighing in like 30kg to look attractive…

  • [Deactivated] on 15/09/2020 - 08:57
    +1

    That is spectacular, great work and great discipline.

    As a word of warning (which I am sure you have heard before and this in no-way undermines your tremendous work) rapid drastic weight loss is rarely advised, it is hard to manage 15kg in 3 months as part of a balanced diet and is very easy to put back on weight shed quickly.

    My advice (I am not a doctor) is that you should really pat yourself on the back for an amazing achievement so far, and to sustain it perhaps looking at combining a more balanced diet with exercise. So you take in a diverse set of food types and burn off excess.

  • FrugalDealHunter on 15/09/2020 - 09:01
    +1

    Inspirational story. Keep up the good work!

    Personally, I find walking less of a chore and more sustainable than the gym.

  • Geekomatic on 19/09/2020 - 15:44

    Powerwalking with ankle and hand weights + Totalgym.

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