Fair enough. Hope you enjoy it.
Fair enough. Hope you enjoy it.
So I've decided that I'm fat and its time to do something about it. Any tips other than eat less and lots of exercise? I want to lose about 3 stone/45lb.
Psychedelic Jesus.
That's pretty much it. I know the answer sucks because it is the one that involves the most ~effort~ but that's pretty much how weight loss goes. If you're looking for ways to help stick to your plan, there are a number of ways to do that.Originally Posted by Chaot1c
1) Get an activity partner. Someone with which you'd feel accountable. It would curb food cheating/skipping workouts
2) Make your plans and progress public. Another means of accountability. If you have facebook I've found that generally people will offer support and praise for your successes, reinforcing the positive behaviors.
3) Keep a log. People tend to eat way more than they realize. If you're writing everything you eat down, it can help curb the random overeating that can occur.
That's just a start. Good luck on your quest.
Bottom line is that it's all about energy in/out. You can eat pure lard and sugar and not gain weight as long as you use up as much energy as you get.
Avoid light products as they will not keep you satiated for long.
Set yourself reasonable goals, you put on the weight over time you will lose it over time but only if you keep at it. You will have no self-perception about your weight loss, but trust the advice above.
http://cronometer.com is great for counting calories
And I use Endomondo to track cardio sometimes, mostly to fap over stats afterwards though
This is not a long term solution, but one of the easiest things to do to lose weight is to cut out the beverages (beer, soda, juices, etc.) entirely. Once in a while won't kill you, though. Drink water if you need to wash something down or get thirsty. I did this and lost 20 lbs immediately (a few months) without changing anything else. I have a friend who I've known for years who probably weighs somewhere in the ballpark of 330, and I'm convinced it's because of all the diet soda he drinks, which he's religiously consumed since I've known him.
Cut out all the drinks and see what happens. Then you can focus on more ambitious stuff like running 10ks every week.
So far so good, i do only have it for a couple of days but i did already ~55 miles on it which is more that i did on a bike or any regular exercise in the last 2-3 years.Fair enough. Hope you enjoy it.
4 days in I'm feeling hungry all the time. I guess this is a good thing. Cut my calories sort of according to the crono thing. I heard that more protein might lessen the feeling of hunger. Anyone know about this/have experience?
Psychedelic Jesus.
Yes, it does.
How many calories are you consuming now?
Around 1600 per day with loads of water between meals.
Edit- Also I dont feel tired or anything, just hungry.
Psychedelic Jesus.
Egg whites like a CRAZY PERSON. Seriously.
I had two egg whites on a whole grain flatbread for lunch most days, and it typically held me over from 11 am to between 5-6 pm after a workout. It's glorious.
Fats have the highest satiety.
Putting cheese on everything is the easiest way to eat more fat.
- How long do you plan to be that low?
- What are you eating?
- And what is your activity level?
It also have more then twice the amount of calories then proteins.Fats have the highest satiety.
Putting cheese on everything is the easiest way to eat more fat.
Planning to stay around that level til I reach atleast 15 stone unless I start doing a lot more exercise. Planning on cycling atleast 4 times a week for 30-60 minutes. Higher than that is not terribly likely atleast for now. Been eating whatever I usually eat just smaller amounts and more salads.
Psychedelic Jesus.
If you have to eat more protein calories than fat calories to get the same satiety then its a moot point.
Its also easier to add in cheese/ect to meals because it doesn't require cooking, unlike most proteins.
Last edited by Aurora148; June 26 2012 at 02:25:41 PM.
This is actually a positive aspect of fats for nutrition, as long as you are not eating the trans and polyunsaturated bullshit that's in nearly every snack food. You only have to eat half as much mass for the same amount of energy. Generally speaking, you are eating proteins with said fat, unless you like to consume sticks of butter on the regular. I'll use up to a half stick if I'm pan frying up scallops, mussels, etc. I had a half slab of ribs for dinner last night without cleaning any of the fatty bits off of it, and I wasn't hungry again the entire night. In fact, I skipped breakfast, too.
If he already have decent amount of fat in the diet, through nuts, coconut oil etc, I would change some of the carbs for proteins. Just my personal opinion.If you have to eat more protein calories than fat calories to get the same satiety then its a moot point.
Its also easier to add in cheese/ect to meals because it doesn't require cooking, unlike most proteins.
But if this is in the beginning of the diet, it's completely normal.
Also, 1600 calories is very low if your thinking to do this over a longer period of time.
- You will start building some muscles, this will increase the calories you burn.
- If you are to low on your calories, it`s more likely you will "crack" and go snacking.
I'm just done with a 12 week program myself where I had a personal trainer follow me up and do adjustments to my diet.
At the lowest I had about 1800 something calories. That was on cardio day or days of from training. Days with strength I was about 100-200 calories higher.
This was just in the beginning to burn fat, in the end now I'm eating about 2500 calories.
But then again, I dont know how many calories you burn normally. Or your bodycomposition. So it might be fine for you.
Last edited by TZeer; June 26 2012 at 09:32:46 PM.
Satiating foods are ones full of fat, protein, fibre and/or water, especially in cases where the food takes a while to break down. Veggies like broccoli, for example, are pretty filling because there's just a ton of mass, but after an hour or two your stomach breaks it all down and it turns out to be just water and fibre. You can argue which of those things is more satiating than the others, but as a general guideline those are the things you want. Incidentally, a handful of nuts (and a glass of water) ticks every single box, while also being delicious.
My experience is that a diet high in all four of those categories is pretty damned filling and will take care of hunger pangs. Exhaustion/fatigue from a serious caloric deficit is a different matter, though. I was never really able to kick that part, and with my 9-10 hour work days it was a bitch. I ended up increasing to near-maintenance on weekdays and cutting back massively on weekends where I didn't need my brain. That wasn't too fun. Not looking forward to needing to cut again!
As for snacks, though, you can do a lot worse than a whole apple*. Sure, the calories are all sugar, but you would need to eat four whole apples to get the calories of one normal-sized (60gr) chocolate bar. A small handfull of nuts does a pretty good job too. I found the best bet was to set aside a certain amount of calories for snacks each day - usually something small like 250, from which my coffees, fruit, etc all had to come. It was then pretty easy to say "if I have another snack now I can't have anything this afternoon" and thus keep myself from overeating between meals.
I ended up tracking snack calories much more closely than my three main meals - turns out if you have three moderate platefuls of whatever a day, never go back for seconds, and track all your snacks religiously, you'll end up being just as accurate (measured in terms of weight loss over time) as if you'd been more hardcore in tracking calories. Averaged out, a smallish plateful is pretty much a smallish plateful - at least with the kinds of things I eat. I'd imagine if you have bacon sundaes for every meal it wouldn't work out that way.
tl;dr: Favour satiating foods, don't have huge servings, don't go back for seconds, and watch your snacks like a hawk. In terms of effort:reward it's the best diet ever. Just don't pass out at your desk from fatigue like I almost did.
* Footnote for the nitpickers: You can technically do a lot better than whole apple, even with the fibre it's still just sugar, you could snack on something protein-rich that's equally slow-digesting. But apples are an easy option that's pretty good.
Last edited by Narmio; June 26 2012 at 11:45:48 PM.
Fruit is also proven to increase fatloss vs a diet with little to no fruit.
Also, broccoli/other salad is seen as "free" calories, as they have such a low calorie count that you can almost eat as much as you want.
When I was on my diet, my PT told me salads in general was "all I can eat". With a few exceptions of course.
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