need alot of pointers on weight loss

[PoorManQ45]

well i guess some people are just lucky
i was 193 to start, and now 187 (i just weighed myself again) haha
so 6 pounds

I'm 6'2. I started at 210lbs. I'm down to 192lbs with a simple diet change.

Around 1k calories a day and I feel full. I think that's the key is to constantly munch on healthy things.

[PoorManQ45]

potatoes, rice.

For these two, switch to sweet potatoes and brown rice. They're much better for you and taste better

[richondo]

well i guess some people are just lucky
i was 193 to start, and now 187 (i just weighed myself again) haha
so 6 pounds

I'm 6'2. I started at 210lbs. I'm down to 192lbs with a simple diet change.

Around 1k calories a day and I feel full. I think that's the key is to constantly munch on healthy things.

but i feel like i'm starving at 1k

[Jesda]

I gave up on brown rice. It takes a freaking eternity to cook.

[richondo]

I gave up on brown rice. It takes a freaking eternity to cook.

agreed!
but i love brown jasmine rice with tapatio haha

[Eikon]

Around 1k calories a day and I feel full. I think that's the key is to constantly munch on healthy things.

I know you'll argue with me about this because you argue about everything, but... for others benefit, I'll make this comment.

1,000 calories a day average is too few. Your body goes into starvation mode and it is very unhealthy. 1200 a day should be considered a minimum calorie intake regardless of a person's size or weight.

That little tidbit comes from one of the least qualified people on this forum to talk about eating healthy, but I believe it is true based on what I've read.

[PoorManQ45]

Around 1k calories a day and I feel full. I think that's the key is to constantly munch on healthy things.

I know you'll argue with me about this because you argue about everything, but... for others benefit, I'll make this comment.

1,000 calories a day average is too few. Your body goes into starvation mode and it is very unhealthy. 1200 a day should be considered a minimum calorie intake regardless of a person's size or weight.

That little tidbit comes from one of the least qualified people on this forum to talk about eating healthy, but I believe it is true based on what I've read.

the "starvation mode" can be offset by munching on things like celery and blueberries all day. your metabolism will not slow down.

I do agree with you that if you stick to three meals a day for this total that your body will indeed slow down.

[Looneybomber]

I couldn't imagine eating only 1000 calories/day. I'd much rather eat 2k and burn 1k in the gym, just so I could eat enough to actually fill up my stomach. However, if I'm burning 1k in the gym, I'll be eating about 2.8-3k calories that day.

[S13_love]

1200 a day should be considered a minimum calorie intake regardless of a person's size or weight.

I was under the impression that the very minimum should be 1500 (for men at least)?

your metabolism will not slow down.

If you're consuming less than 1200 calories a day...yes, it will.

[nissangirl74]

1500 is now the standard for women as well, it was changed last year from 2000 to 1500. Which sucks, because I like to eat. I am trying to lower my caloric intake AND workout and I feel like I am starving most the time. It's hard to eat right when you want to eat everything that tastes good.

[PoorManQ45]

your metabolism will not slow down.

If you're consuming less than 1200 calories a day...yes, it will.

I did not increase physical activity. I increased the number of times that I eat but cut down the calories in each portion.

My stomach has shrunk. I never feel "hungry". I always have plenty of energy

One thing I'd recommend is to always have a cup or bottle of water near by. When you feel a little bit of hunger try taking a large drink of water. Many people mistake a feeling of dehydration for hunger initially.

[tigersharkdude]

Ive been watching this thread and listening/following some of ya'lls suggestions.

Breaking meals down in to multiple smaller meals through out the day. Largest meal should be breakfast so you can burn off most of it through out the day
Im trying to stop drinking cokes, etc, etc. I have only had one in 2 days (good for me, I usually drink like 4 12oz. cans a day)
Been working out and walking/jogging. Been doing 2 miles each morning

[Eikon]

I just found a great way to lose about 6 pounds.. Get a nasty stomach flu!!! Wow, I've been rough for the past two days. I'll spare the graphic details, but man.. no fun!!!!

[PEZi]

I just found a great way to lose about 6 pounds.. Get a nasty stomach flu!!!

yep.... that always works

last time i had the flu i got ripped lol

[AZ89two4Tsx]

If you want to lose weight and don't really care about your fitness, just eat LESS. The pounds will shed off. Cut 1-2 meals out of your diet completely. Maybe just do lunch and dinner, or breakfast and dinner if you like eating in the morning. Granted it's not that healthy, but it'll work.

I, unfortunately, have the exact opposite problem. I can't GAIN weight, lol. I can easily put on 5 pounds of food weight within a day or two, but I just s*** it out later in the week if I don't keep eating like an Ethiopian at a Golden Corral.

[Razi]

Live in Africa's desert!

[tigersharkdude]

I just found a great way to lose about 6 pounds.. Get a nasty stomach flu!!! Wow, I've been rough for the past two days. I'll spare the graphic details, but man.. no fun!!!!

No joke I was wondering why I lost like 7lbs last week. Lets just say for 2 days straight

[Oatmealman]

Wow this thread makes me want to quit smoking and lose a few pounds.looks like I'll have to start figuring out a way to deal with my 3-4 packs a day.I eat entirely too much as well,I hate threads like this,they make me feel bad for being fat.

[AZ89two4Tsx]

3-4 packs is absolutely disgusting. I'd feel like s*** if I had even a pack a day.

How can you manage smoking that much while eating that much as well????? I didn't think it could work both ways.

[Oatmealman]

3-4 packs is absolutely disgusting. I'd feel like s*** if I had even a pack a day.

How can you manage smoking that much while eating that much as well????? I didn't think it could work both ways.

I work graveyard shift,my boss's are d!ck,i go to school,i only manage about 4 hours of sleep through out the day,i'm up the other 20 hours of the day.I run up and down 5 flights of stairs and across a 400k sq/ft building 7 nights a week and only get 20 minutes to eat for "lunch" so I put back a s*** ton of food while i can

[Ron Burgundy]

Weigh yourself daily, perhaps even multiple times throughout the day. Granted, your weight may fluctuate throughout the day, by weighing yourself you will (hopefully) be motivated to continue breaking your bad habits and creating good ones.

If you weigh more, then you know you need to work harder (don't forget to take into account any muscle weight you may have gained!). If you weigh less, then you know what you're doing is working and will be motivated to continue.

Also, if you do end up breaking your diet, or if you have cheat days - simply eat till your content. I make this mistake all the time. I eat and eat and eat as long as there is good food in front of me - even if im full. It's only 15 minutes after i'm done that I feel ridiculously stuffed and regret eating all together.

Good luck!

[Jesda]

Also, digital scales are s***. Mine varies by 1-2 lbs every time I use it.

[PoorManQ45]

Question:

When reading calories on frozen foods how are they calculated?

In this example, I was making two slices of thick cut applewood bacon. The package claimed 90 calories per slice.

Wouldn't that change on how much you cook the bacon? Some people cook the crap out of it whereas I will cook it until it is slightly crispy.

How do they come up with the calorie count of a product like this? I mean, obviously the calories would be lower if I cooked it until it's stiff as a board compared to just barely done.

[RobPaulson]

i got a solid chuckle from some of these posts... so many cliches and old wives tails...

If you want to lose weight and don't really care about your fitness, just eat LESS. The pounds will shed off. Cut 1-2 meals out of your diet completely. Maybe just do lunch and dinner, or breakfast and dinner if you like eating in the morning. Granted it's not that healthy, but it'll work.

ya don't do this. AZ89, don't go posting crappy dangerous health advice please. This is terrible.

Do not, i repeat do NOT just cut meals out, that is so unhealthy and terrible for you.

Also, breakfast is the meal that gets your metabolism going in the morning, its like throwing a log in furnace. Skipping bfast is like kicking your metabolism in the balls. THAT is why it should be the biggest meal, not because you 'have all day to burn the calories'. Come on people

Diet is in fact a HUGE part of the weight loss process, however if you want it to fall off like nothing else, do long duration, low impact, low intensity cardio. You have a certain range (heartrate) where your body specifically pulls from your fat stores for energy, its around 150-170BPM for most people. Google the concept, you'll find some calculators and such to customize the numbers.

In addition to that, morning, before breakfast is the best time for fat burn workouts.

[Urabus GodofTraction]

however if you want it to fall off like nothing else, do long duration, low impact, low intensity cardio. You have a certain range (heartrate) where your body specifically pulls from your fat stores for energy, its around 150-170BPM for most people. Google the concept, you'll find some calculators and such to customize the numbers.

Speaking of old wives's tails...

Endurance training has considerably lower excess post-exercise oxygen consumption than a strength training exercise like HIIT (High Intensity Interval Training). What's that mean? Doing HIIT could raise your metabolism for up to two days after a hard workout. Endurance exercise doesn't.

This isn't confusing "cardio" with "endurance," though. HIIT, Tabata, sprints, etc will all increase your VO2 max, without being "endurance" exercises.

Source: Essentials of Strength Training and Conditioning


Now pull up a chair, because I'm going to tell you how to lose weight effectively.
1) Eat clean. I'm not saying Atkins or Ornish or Zone or some crazy fad diet. If you don't want to think about it, Paleo is a great way to go for people who don't want to put in the time to understand finite details of a healthy diet; by being so narrowly focused, it's actually managed to be easy to understand, and effective, if not exactly the best thing out there. If nothing else, cut out enriched wheat flour, and processed foods. Oh, and cut back on the sugar. PM me for a me detailed, but still simple list.
2) Serious about weight loss? Count calories. Figure out your basal metabolic rate: http://www.mayoclinic.com/health/calori ... or/NU00598 (with your current activity level of "inactive"), and subtract 500 a day. PMQ is a fool. Despite his constant insistence, his body is hording calories. That's just the way his body works, no matter his not feeling full or "constant healthy snacking." Spread your alloted calories out over at least 3 meals. Oh, and having breakfast is non-negotiable. You WILL eat breakfast. It's that important.

And lastly...
3)Find some activity you enjoy. Sure, you could practically see the weight burning off if you did 180 minutes a week of HIIT (should be noted now that Crossfit incorporates a lot of HIIT theory into the workouts), but if you hate it, you won't keep it up. Any activity you will willingly devote your life to (because that's what fitness takes) is better than nothing. Walking, bike riding, tennis, weight lifting, swimming, Frisbee golf, whatever. Find things you enjoy, do them at least 180 minutes a week, and you will be fit. Once you find something, become a scholar in it. Go on Amazon, find sensibly written books by sensible people. That may be a challenge at first, but if you posses one ounce of intelligence (a gamble), you'll eventually sift through the s***. If you're interested in lifting, swimming, running, stretching, or rowing crew, PM me and I'll send you what occupies my shelf.


4) You'll most likely fail. You'll start out way too extreme on some sort of salad and deathmarch diet plan, and come back a month later complaining you can't eat like a rabbit, don't have time for real exercise, and con yourself into some compromise.


So there you go. Of course, that's just a 30,000 foot view, but that should do it for now.

[tigersharkdude]

"4) You'll most likely fail. You'll start out way too extreme on some sort of salad and deathmarch diet plan, and come back a month later complaining you can't eat like a rabbit, don't have time for real exercise, and con yourself into some compromise."

This has happened too much to me before, thats why this time I am starting out by cutting meal sizes and watching what I eat. Im not even going to attempt extreme this time around. I am not a vegetarian and I need meat, so I just watch how much of said food I do eat, and look for less fatty cuts of said meat.

FWIW, yesterday was my first day of walking/jogging 3.5 miles AND working out. Lets just say Im beat. But overall I do feel better than I did a month ago so

[RobPaulson]

thanks for clearing that up. i was going with the more simpler description/solution.

and based on my experience, HIIT isnt working for fat burning at all. at least not for me. i MUST incorperate a ~160bpm 20minute workout into my routine to start cutting down beyond where i'm at. all HIIT has done for me is make me wicked strong (relatively to how strong i was when i started).

i was doing 4-6 WODs a week at crossfit, now i do at most 4 and row/run 3-4x a week too. just started this recently so we will see, however, i have cut down like this before with great success. my body has changed a bit since then, so we'll see...

[Urabus GodofTraction]

thanks for clearing that up. i was going with the more simpler description/solution.

and based on my experience, HIIT isnt working for fat burning at all. at least not for me. i MUST incorperate a ~160bpm 20minute workout into my routine to start cutting down beyond where i'm at. all HIIT has done for me is make me wicked strong (relatively to how strong i was when i started).

i was doing 4-6 WODs a week at crossfit, now i do at most 4 and row/run 3-4x a week too. just started this recently so we will see, however, i have cut down like this before with great success. my body has changed a bit since then, so we'll see...

HIIT should be getting your bpm past 160. One of the real keys to fat loss is the interval part. Think of sprinting: 180bpm, 130 bpm recover, 180, 130 recovery, etc. But in the end, if it's working it's working. Also I don't know if fat people can sprint...

[RobPaulson]

HIIT should be getting your bpm past 160.

oh it is, i usually sit around 180-200bpm DURING the WOD, we hit 160ish during our warmups easily.

and you're right about the intervals too, i've def pushed through fat loss platues by going to intervals when i was much younger.

[Jesda]

And lastly...
3)Find some activity you enjoy. Sure, you could practically see the weight burning off if you did 180 minutes a week of HIIT (should be noted now that Crossfit incorporates a lot of HIIT theory into the workouts), but if you hate it, you won't keep it up. Any activity you will willingly devote your life to (because that's what fitness takes) is better than nothing. Walking, bike riding, tennis, weight lifting, swimming, Frisbee golf, whatever. Find things you enjoy, do them at least 180 minutes a week, and you will be fit. Once you find something, become a scholar in it. Go on Amazon, find sensibly written books by sensible people. That may be a challenge at first, but if you posses one ounce of intelligence (a gamble), you'll eventually sift through the bullsh*t. If you're interested in lifting, swimming, running, stretching, or rowing crew, PM me and I'll send you what occupies my shelf.


4) You'll most likely fail. You'll start out way too extreme on some sort of salad and deathmarch diet plan, and come back a month later complaining you can't eat like a rabbit, don't have time for real exercise, and con yourself into some compromise.

NAIL HIT ON HEAD.

Acknowledge that you're lazy and take baby steps. If you come rushing out of the gate like Chuck Norris you'll hate it and quit.