I Want To Lose The Weight!

[Guest wanna b slim]

Hi

I am afraid to say it but I’m a really fat Singh i weight 90kg! and i wanted to know how to lose the weight! Nobody likes a fat Singh!

The reason i came onto here because i want to know about how many rotis to eat or what sabji daal. And how to burn the weight! And just good tips!

Also what should be the average weight of a man??

also when should i eat? because i do rehrass late and i go slep straight after i eat.

[Guest Guest]

You should start doing exercise and burning more calories, the fundamental to weight loss is calories in (food) being less than calories out (how many you use up). Crash diets won't help as when you stop the diet, the weight will go back on.

You should avoid sugary foods, processed foods, junk, white flours, foods with high amounts of carbohydates. Brown flour is better, and you should replace sabji with daal as there is more protein and less empty carbs.

You should aim to eat lots of (4-5) small meals during the day rather than 1 or 2 large ones, as this will stop you getting hungry and keeps your metabolism higher. Overall, however, the amount of food you eat should be much less than normal.

It may also be useful to do some weight training as muscle growth and maintainence also helps to burn calories. Keep lifting heavy and take a multi and you'll be fine OP

[simran345 2,500]

Who says nobody likes a fat singh? I dont believe in th word fat or slim, as long as u have no serious health condition. plz dont underestimate urself from ur appearance, ur personality maybe million times better than somebody who is slimmer.

The best thing to do is to make an appointment and approach ur doctor, ur doc will refer u in th right direction.,if u are that serious, for example refer u to a dietician and other specialists.

Its not about how many rotian, and how much daal/sabji, its about wat is right for ur body, everybodys bodies are different, and ur metabolic rate.

Exercise, work up to it, again th doc will help u wth this, as if u exercise alot all of a sudden it is not advised, if u have never done before.

There are charts on th internet of average weight charts for age and height but these are averages only, again ask ur doc to weigh u.

They say its best to eat in advance of goin to sleep as th body does not digest th food properly then, and not to exercise after u have ate.

Normally its 2hrs b4 or have milk and light snak b4 ur sleep.

Do u have a balanced diet? this info may help: http://www.nhs.uk/livewell/goodfood/pages/goodfoodhome.aspx

good luck

[Guest akali]

Singh sahib fateh, listen its not about how many rotis u eat. firstly eat 4 or 5 small meals during the course of the day and make the last meal at say about 6 or 7 pm so u have at least 3 hrs before u go to sleep. u may feel hungry at night for the first few days but after about 4 days your body will adjust itself to ure new eating habits. drink a glass of water 30 mins before your meal and not during your meal and then about 1 hr after your meal. but very important is stay away from weight training as this will make u more hungry thus put more weight on, it may be muscle mass but at first u dont want this as it makes it harder to loose the fat. also as its summer time try walking in the evenings or if u can a brisk jog but wear a black bin bag upside down under ure clothes but make sure u tie it at the waist and take it off immediately after the walk/jog otherwise it causes skin irratation but the black bin bag trick is very good and you can loose lots of weight in a very small time, but the problem is u have to contraol your cravings singh so i recommend spirulina-blue green algae from holland and barret produced by all seasons health organic from india about 12,5 pounds for 100g, enough for 1 month. take this first week half tea spoon in the morning with glass of water the 2nd week half tea spoon in the morning then half tea spoon in the afternoon 30 mins before ure meal and then 3rd week half tea spoon in the morning, half in the afternoon 30 mins before meal and then half tea spoon in the evening 30 mins before ure meal and the fourth week re asses how you feel and c how ure craving are and have u lost weight and then we can adjust accordingly. this stuff really works and its all natural stuff so good for ure body but makes u go to the toilet a little bit more which is normal. good luck singh and remember all singhs r beautiful

AKAAAAAAAAAAAAAALLLLLLLLLLLLLLLLLLLLLLLLLL

[Singh559 2,624]

Eat 3 rotis max or eat more sabji and less rotis. It's simple go outside and run or go biking every single day.

Burn more than you take in, if you have faith in yourself you can do it. It's always hard at first. Also i don't think anyone wouldn't like you for being fat, you should get fit for the health benefits instead!

[ISingh 5]

Vaheguroojeekakhalsavaheguroojeekifatheh!

Everyone will tell you pretty much the same thing, more exercise and a controlled diet is what works best. Here are a few tips:

1. Cut out all junk food. This is going to be hard but you'll get used to it. Junk food means anything like chocolate, crisps, fried foods, fast foods, fizzy drinks etc. Reduce the amount of bread you eat too! If you want to eat it, have wholemeal bread instead of white.

2. Cut down on your portions. So for example, if you have a 2 parshadai with a large serving of sabhji/daal, cut this down to 1 parshadaa, a small serving of sabhji/daal. Include lots of salad.

3. Eat simple. Understand what you're eating, how many calories you're taking in and what proportions of fat, sugar, salt, protein etc. your food contains.

4. Avoid eating late, especially before you sleep.

5. Start doing more cardio. Personally, I'm not really a gym person, but I enjoy playing football a lot with the local Singhs. This is what worked for me. So find out about local activities going on. This way you get your cardio, but best of all you get Sangat of Gursikhs! : )

6. Be patient - it's a virtue for a reason! You may get frustrated with little or no progress, but stick to it, and stay determined, and you will eventually start to see changes.

7. Chuck out your weighing scale! The reason being, seeing no changes in numbers can really knock you back. My general rule is that if you feel healthier/fitter, and if you're clothes have started to become loose, or you can fit into something which was tight on you a couple of months back, you're making good progress!

8. Self-discipline is the backbone for any progression, just like it is key for you to build your Jeevan.

I hope that's useful. If it's any encouragement, with Satguroo's Kirpa I've gradually lost about 4 stones over the last 3 years! But I still need to lose a little bit more! : )

Guroo Rakhaa!

Vaheguroojeekakhalsavaheguroojeekifatheh!

[SHOGUN ASSASON 1]

One hour on the treadmill first thing in the morning before you eat.

Recommend you cover the time up with a towel and an Ipod of course, listen to an album or make a playlist.

[Guest err]

One hour on the treadmill first thing in the morning before you eat.

Err, there's absolutely nothing special about doing exercise in the morning on empty stomach. In fact, if you do hard exercise on an empty stomach you can actually hurt yourself!

Please research before posting such claims, or if you do have research that supports your statement regarding exercising on an empty stomach then please provide it here so that I can learn something

[simran345 2,500]

When should I exercise?

There’s no right time to exercise. It depends very much on the individual. Allow two to three hours before exercising after a heavy meal. If you exercise straight after a large meal, blood is sent to the muscles and away from the intestines. This can cause nausea, stomach cramps and discomfort.

Can I have a snack before exercising?

You can have a small snack before your workout, such as a piece fruit or a drink. Gargrave advises against snacks that are high in sugar, including soft drinks.

“You might get a quick energy boost but it’ll probably be followed by a sudden energy slump.” Choose starchy foods, such as brown bread or bananas, which help to keep your energy levels constant during exercise.

from: http://www.nhs.uk/Livewell/olympics/Pages/Trainingtips.aspx

[SHOGUN ASSASON 1]

One hour on the treadmill first thing in the morning before you eat.

Err, there's absolutely nothing special about doing exercise in the morning on empty stomach. In fact, if you do hard exercise on an empty stomach you can actually hurt yourself!

Please research before posting such claims, or if you do have research that supports your statement regarding exercising on an empty stomach then please provide it here so that I can learn something

Theirs research all over the internet on doing AM Cardio on an empty stomach first thing in the morning and why its optimal for burning fat, you can look it up for yourself try any bodybuilding forum, elitefitness.com is a pretty good one...but I should have added a caveat to my advice its probably not the best way to start for beginners but it is the most effective.

[Guest err]

Theirs research all over the internet on doing AM Cardio on an empty stomach first thing in the morning and why its optimal for burning fat, you can look it up for yourself try any bodybuilding forum, elitefitness.com is a pretty good one...but I should have added a caveat to my advice its probably not the best way to start for beginners but it is the most effective.

Bhaji, I don't mean to be offensive, but science has moved on from just thinking about "burning" fat. The latest consensus is to think about "burning" calories. Basically it comes down to having a moderate calorie deficit forcing the body to tap into it's fat reserves to make up for this energy deficit. Now a days, it's all about working as hard as you can during the workout. I'm sure you know that doing that on an empty stomach is not safe.

Last thing I want to add is that it goes without saying that harder the workout the more calories one will burn. What a lot of people don't realize is that by doing a really tough workout, you will not only burn calories during the workout but even after you stop exercising! I have noticed in my own workout schedule, if I do an exceptionally tough workout, where, as per my Heart Rate monitor I burn 800+ calories in 50 mins then I'm quite hungry the next couple of days. Basically the tough workout has depleted my body's energy reserves and all the food I eat is used by my body to restore these reserves and nothing is stored as fat. A word of caution however, it took me 2 months to be able to sustain such tough workouts (even though I have been regularly working out for over 2 years now), thus I would caution beginners against high intensity workouts. Slowly building up the intensity of your workouts is the best and safest way to go.

[SHOGUN ASSASON 1]

Do it which ever way you think is best for you.

[Guest hardwork]

go to india from may/june until september and do seva at Harmandir Sahib everyday, in the evenings you can join in the Gatka classes which take place outside the complex. in you spare time read bani and take part in the seva such as cleaning the marble floors during the day and at night

eat langar once a day. all other times fruit and water

after three or four months i can guarantee you will come back a new person, and will lose half you body weight. I talkin from my own experience.

Guru Ji di Kirpa i had the time and opportunity to do this, i didnt go to build muscle, just lose the fat. and it worked

however if you cant go, then you need to go to the gym every day without fail for at least one hour, and cut out crisps, chocolate, and fizzy drinks and absolutley no pizza.

[Barfi n Mithai 45]

To the original poster. I can help you. Firstly you need to tell me how old you are. If your under 18 then I advise you to wait. If your over 18 then calculate your ideal body weight. To do this measure your height and read across this graph here (http://headwhispers.com/wp2/images/BMI.gif) to work out you ideal bodyweight.

This is my secret of weight body loss which you will not find on internet sites as they all want to make money by selling you some diet. What you actually have to do is simple. You find out your ideal bodyweight and apply simple mathematical calculation. To do this you need to know some basics. The approximations are 1kg = 2.2 pounds of fat or 1 pound of fat = 0.45kg. half a pound of fat = 0.22kg 1 pound of fat contains 3500 calories. half a pound of fat = 1750 calories.

Now don't think you can loose everything suddenly because 1. its dangerous 2. You will get saggy skin and then need plastic surgery. 3. You need to loose it slowly so your body has time to remodel.

The amount I would recommend you to loose would be half a pound a week. So this is about 0.22kg.

You need to eat properly. Most people think you should cut down on food when thats really bad for you because your body will think their is a faminine and so slow down and it will be harder to loose weight. SO eat properly and as sikhs we do eat healthy (we are vegetarian) so no need to stop eating roti swap dhal etc. Only thing worth not eating is chocolate and crisps But eat breakfast, eat at break time, eat at lunch, eat at dinner and have a snack before bed (I have milk). Don't cut down on food at all! And don't completely cut out things like margarine as our body needs some fat to function.

So anyways now that we know how much you need to loose you can start calculating things. So lets pretend your height is 5 foot 7. Then your ideal body weight (upper range on chart) is 70kg. You weigh 80kg. This means you need to loose 10kg. If you loose half a pound of fat per week then your loosing 0.22kg. To loose half a poung of fat per week you need to burn 1750 calories then you need to burn 1750/7 = 250 calories per day. (which is about half an hour running on the treadmill or if you don't have money or a gym then just run outside at a pace of 8mph for 30-45 mins every day).

Now you know what to do, but to make sure it working you need to monitor yourself. I would measure your waist and hip in cm as its more accurate than weighing yourself (weight goes up with muscles). Also you need to calculate how long this would take, based on the loss of 10kg where your losing 0.22kg per week then it would take you about 45 weeks. Which is just under a year, which acutally is not bad!

I hope the above maths equation makes sense. Whatever you do, do not stop eating. It will ruin the above calculation as it will change your metabolic rate. Also you should not try to loose more than 500 calories per day. I would stick with 250 calories lost per day as its easier to maintain and alot better if you gradually decrease weight!

Anyways good luck, keep the motivation going, weigh yourself each month and see if your on target!!

ps-if you don't understand certain parts of the maths just ask.

[OhTwadi 73]

I just wanted to add to Barfi_n_Mithai's post that while BMI is a good measure for average persons, it does not work too well for persons who have gained a decent amount of muscle.

As you gain muscle, your waist to hip ratio is a much better measure to see if you are over weight or not.