Hi everybody, I'm a long-time lurker of these forums, but finally decided to register when I couldn't find the answers I was looking for.
Just a bit about me, I'm 20 years old 6'3", currently studying medicine (2 years left) and weigh about 210lbs which I want to get down to about 180lbs. This is just a rough estimate that I want to lose but ideally I'd like to lose my stomach and chest fat which I'd say is a fair bit. My motivation for losing weight is the career I'm going into; plus I've been wanting to do it for a long time!
My days are usually quite hectic. I spend most of my day in the hospital only to come home and study. I tend to work more than the average student so finding time to head out to the gym is an absolute no because it impacts too much on my time for work. Most of the exercise I get is about a mile or two walk a day in commute and walking around the hospital. So my first question is can I lose this amount of weight (no target date in mind) without going to the gym?
I understand that about 80% of your ability to lose weight comes down to diet, so this is the biggest thing I've had to change. My previous diet consisted of large portion sizes with lots of pastas, meat (mainly chicken and lamb), white rice, and brown bread. Simply because I'm so busy during the day I only had a chance to eat maybe once or twice a day so I'd really eat large. Breakfast was something I tried to do but I wasn't really a morning person so sometimes I'd skip, or if I overslept and risked getting late.
My current diet I have been on for 2 weeks and quite frankly I'm enjoying it. I feel much more energetic and not nearly as hungry as I used to be. I would like some advice on the diet as this is my sole means of losing weight (i.e. without the intensive exercise)?
Current diet:
Breakfast (usually between 8-10am weekdays, and on my days off I tend to wake up after 12 so I go straight to lunch): 2 weetabix biscuits, one chopped banana, semi-skimmed milk
Snack (between 10am-12pm, if I get time and not with patients): piece of fruit, usually an apple or pear
Lunch (between 12-1pm): half tin of tuna with handful of spinach leaves on a small wholemeal roll with one half lightly buttered with bertolli. Any piece of fruit if I haven't had my snack due to patients
Afternoon snack (between 2-3pm): Muller light yoghurt, any of the fruit flavours
Evening snack (sometimes I miss this if Im studying, 5-6pm): Another piece of fruit, apple/pear
Dinner (between 7-8pm): Handful of spinach, half a large carrot, handful of sweetcorn, very small amount of cheese, 1/4-1/2 red pepper, small amount of red onion, six slices of cucumber. A very small amount of the blue lid low fat salad cream and this salad will be served with any of the following: 250g prawns, 1 grilled chicken breast, 1-2 boiled eggs, 1 fillet of grilled salmon
With my dinner I'll have 250-300ml of innocent strawberry and banana smoothie, or a 250mL 175 calorie 1% fat canned chocolate mint milkshake
I don't eat anything after 9pm.
Throughout the day I aim to drink 2L of water, especially after 9pm to fight off hunger if I'm staying up with my flatmates.
I know this is a very large post but if anybody can point me in the right direction to losing my weight I'd be really grateful! Now off to study...
Just a bit about me, I'm 20 years old 6'3", currently studying medicine (2 years left) and weigh about 210lbs which I want to get down to about 180lbs. This is just a rough estimate that I want to lose but ideally I'd like to lose my stomach and chest fat which I'd say is a fair bit. My motivation for losing weight is the career I'm going into; plus I've been wanting to do it for a long time!
My days are usually quite hectic. I spend most of my day in the hospital only to come home and study. I tend to work more than the average student so finding time to head out to the gym is an absolute no because it impacts too much on my time for work. Most of the exercise I get is about a mile or two walk a day in commute and walking around the hospital. So my first question is can I lose this amount of weight (no target date in mind) without going to the gym?
I understand that about 80% of your ability to lose weight comes down to diet, so this is the biggest thing I've had to change. My previous diet consisted of large portion sizes with lots of pastas, meat (mainly chicken and lamb), white rice, and brown bread. Simply because I'm so busy during the day I only had a chance to eat maybe once or twice a day so I'd really eat large. Breakfast was something I tried to do but I wasn't really a morning person so sometimes I'd skip, or if I overslept and risked getting late.
My current diet I have been on for 2 weeks and quite frankly I'm enjoying it. I feel much more energetic and not nearly as hungry as I used to be. I would like some advice on the diet as this is my sole means of losing weight (i.e. without the intensive exercise)?
Current diet:
Breakfast (usually between 8-10am weekdays, and on my days off I tend to wake up after 12 so I go straight to lunch): 2 weetabix biscuits, one chopped banana, semi-skimmed milk
Snack (between 10am-12pm, if I get time and not with patients): piece of fruit, usually an apple or pear
Lunch (between 12-1pm): half tin of tuna with handful of spinach leaves on a small wholemeal roll with one half lightly buttered with bertolli. Any piece of fruit if I haven't had my snack due to patients
Afternoon snack (between 2-3pm): Muller light yoghurt, any of the fruit flavours
Evening snack (sometimes I miss this if Im studying, 5-6pm): Another piece of fruit, apple/pear
Dinner (between 7-8pm): Handful of spinach, half a large carrot, handful of sweetcorn, very small amount of cheese, 1/4-1/2 red pepper, small amount of red onion, six slices of cucumber. A very small amount of the blue lid low fat salad cream and this salad will be served with any of the following: 250g prawns, 1 grilled chicken breast, 1-2 boiled eggs, 1 fillet of grilled salmon
With my dinner I'll have 250-300ml of innocent strawberry and banana smoothie, or a 250mL 175 calorie 1% fat canned chocolate mint milkshake
I don't eat anything after 9pm.
Throughout the day I aim to drink 2L of water, especially after 9pm to fight off hunger if I'm staying up with my flatmates.
I know this is a very large post but if anybody can point me in the right direction to losing my weight I'd be really grateful! Now off to study...
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