Three years ago I went from 97kg to 72kg (I’m 1.80m) just thinking before eating and doing exercise

Good luck

The following diet is what I’ve found works for me.
It’s really just good nutrition.

In 2 weeks I’m back to my optimum weight.

Good Food list:
Brown/wholemeal: bread, rice, pasta
Fruit and Veges
Meat: Fish (no chicken, beef or anything else)
Coffee/Tea replacement: Lemon juice and hot water
Butter substitute: Avocado or tahini spread

Sample Menu:
Breakfast: Juice (100%) and natural (not baked) muesli
Morning Tea: a few pieces of fruit or an all natural muesli bar
Lunch: Sandwich (tahini, spourts, any veges) or Salad
Afternoon Tea: a few pieces of fruit or an all natural muesli bar
Dinner: Vegetables with Rice or wholegrain pasta or Soup and wholemeal bread. Anything off the good food list really.

It’s based on this:
http://www.alternativehealth.com.au/Product/quick_cleanse.htm

Andrew

What Christian is doing is all he really needs to do. To lose more weight faster, eat less and run more. Want to build muscle faster? Workout more. All there is to it. Be sensible and safe (don’t eat too little or avoid carbs like the plaque or other dumb things), but basically, eat less, exercise more. If you take in less calories than you burn, you lose weight. If you take in more calories, you gain weight. if you don’t get all the nutrients you need, or you overdose on certain nutrients, you will be unhealthy. Get an average balance (which is easy with just a dash of common sense and light reading) and you’ll be healthy.

The only trick mot people don’t realize that you need to know about muscle building is that you can’t work out every day and gain muscle. Your muscles don’t grow while you’re working out — they grow between workouts. When you’re first building muscle you can build it pretty quickly (possibly even work out every day, but I would start with doing it every other day), but eventually you will hit a plateau. Space your workouts a little further apart if you want more muscle and then muscle will start growing again, albeit more slowly. You will need to always keep working out to maintain the muscle, especially if you’re still trying to lose weight, since your body is just as happy to burn muscle for energy as it is to burn fat cells, unfortunately.

So far as watching what you eat, I found for myself that it had far more to do with what I drank. Stop drinking any and all soda — two cans of any soda equals the number of calories you’d burn jogging 5 miles. Likewise, cut out more than a single glass of juice or milk a day, and basically stick to water and unsweetened tea. I don’t know about the average European, but the average American gets far more calories from soda and alcoholic drinks than they do from fast food. It does also help a bit to spread your meals out (6 small meals instead of 3 large ones). If your body doesn’t have a use for the calories you’re eating close to when you’re eating them then they get stored as fat, and it takes more effort to burn fat than it does to use the calories in their pre-stored form. Since you’re building muscle too you want a little more protein than you might otherwise need, but don’t fall into thinking you need steak and eggs at every meal.

As a personal anecdote, I lost 30 lbs. in a little over a month just by quitting all soda. i then burned a further approximate 30lbs. of fat and then put on another 30 lbs. of muscle and was the healthiest I’ve ever been, all in about 8 months of training, and all without the aid of a single stupid diet or fad workout regime. For aerobics I jogged and ran a 5-10 mile distance every morning (treadmill) and then hit a Bowflex for 20 minutes a day every other day (eventually every 3 days). When I started I was 260lbs. of unathletic fat, and 8 months later i was 210 lbs. tower of muscle. Plus, beforehand I was sick and tired and unhealthy constantly, but now I’ve gotten sick all of once in the last 5 years. I’ve gotten a little chunkier of late due to a back injury (can’t workout much) and an addiction to lattes (those suckers are about 300 calories each, and I’m drinking 2-3 a day), but I’m still in far better shape than I was before I started working out in the first place, even if I do have some work ahead of me if I want to get back to my peak condition.

Haven’t tried it myself because I like my muesli from the shop nearby, but I heard a podcast with the owners and they seem to be very successful with it.

Of course, if your commute would make you sweat, then you’ll just lose that time to a shower. But still, biking is more fun, isn’t it?