Dieting works better when you don't consider it dieting. I made small changes in my eating habits and I'm seeing some good results. I cut out soda and fried foods, also you can come up with healthier substitutes for the things you love to eat, but are bad for you. Instead of mayo or sour cream, use savory greek yogurt. Instead of frying and breading chicken, marinate the chicken in an herb rub and bake it. Instead of butter use olive oil for cooking. Also a good replacement for potato chips is kale chips (homemade of course). It's a lot of effort to eat healthier, it also requires discipline.
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Carbs, carbs, carbs. Seriously. I'm a diabetic and had to cut out virtually all straight sugar and limit myself to about 100 carbs a day, TOPS, and I lost 55 pounds over a period of six months. No exercise regimen either. Granted, I don't have much of a choice in my situation, unless I want to bolus copious amounts of insulin, or die. But seriously, your carb intake has a huge effect on weight.
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write what you eat in a notebook over the course of 3-5days. look up what each item is in calories.
Change what you eat drink so your mother's cooking has no effect. Become vegan so you will have to buy and cook your own food. Drink soy milk instead of regular milk (it will make you more gay). Taste and emotion will not be so good for a vegan diet but you will better control your calories. No alcohol.
another thing is a free iPhone app "MyFitnessPal". its user interface is difficult but it is free. It will point out what critical items you need to maintain a functional diet. Other words you need some mixture combination of carbs, fat and protein. Also tracks what vitamins you need, my might need to take supplements.
Ignore your needs an your health can crash in 2-4 weeks and have to re think your diet.
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pellaz Wrote:i your goal is primarily weight loss exercise is great but its primary diet, get your food intake and drinking under control. If you intake less than 1800 calories chances are you will loose some weight
has nothing to do with exercise sorry
Of course it has something to do with exercise. Exercise burns cals and can make muscles bigger and denser. Bigger muscles burn more cals in day to day use.
But OP, best advice, monitor cal intake and eat below your recommended daily allowance. Don't go below 1500 cals though because you will lose muscle which you need. We are probably talking in tithe 1700-1900 range. Exercise 2-4 times a week. Take a week off occasionally. Keep this up and you will lose weight, it can just take a long time but WILL work. Remember that alcohol has a lot of calories while vegtables don't. Don't forget to eat protein to keep your body working and to fill you up.
The US Men's Heath forum has a sticky tread called 'So you want to lose fat?' great reading. I'm fortunate to be quite slim but the basic principles have helped me shed a few pounds. Good luck and keep up the good work.
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kidchameleon Wrote:Hmmm... few general ideas;
If you're not already, start drinking water. As much as you can. Like, instead of fizzy drinks, fruit juice (which mas more sugar than you think) and things like that, try to replace at least some of it with water. Your diet could be as healthy as anything, but if you're still drinking too much sugar, it won't help.
On the food side of things, try to focus on vegetables and protein (meat, fish, eggs, nuts, etc). You can get little freezer packs of vegetables for pretty cheap, and they're good enough. Try to make sure about half of your plate is comprised of vegetables for lunch/dinner, as they're high in fibre, low in calories, and full of nutrients - plus it'll help you reach your 5 a day.
If you're a meat lover, try to cut down on red meats (beef for instance), and focus on things like Chicken and Turkey, which are a healthier option by far. You should try to have at least one decent serving of oily fish (tinned tuna for example) at least once a week.
A lot of people say exercise is good for stress, so maybe you should try to find some time for it in a relaxing capacity, even if that just means going for a brisk walk and seeing the sights round where you live. One idea would be to get a pedometer, and measure your average amount of steps per day for a week, then try to increase your average the next week.
Weight-loss doesn't necessarily mean heavy-duty exercise, just making sure you do a little more, and avoid a sedentary lifestyle. Walking would be my best recommendation, but you'd have even better chance of success if you found an exercise you enjoyed; maybe an hour of sport with friends once a week, going swimming every now and again. If you enjoy it, you're more likely to stick to it.
Hope this helps 
I think you have given great advice. Even walking is good exercise and you can build from there. 
I would say to the OP, with water though, drink a couple litres (half a gallon?) and then slow down on the water each day. It takes A LOT, but too much can be harmful.
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pellaz Wrote:write what you eat in a notebook over the course of 3-5days. look up what each item is in calories.
Change what you eat drink so your mother's cooking has no effect. Become vegan so you will have to buy and cook your own food. Drink soy milk instead of regular milk (it will make you more gay). Taste and emotion will not be so good for a vegan diet but you will better control your calories. No alcohol.
another thing is a free iPhone app "MyFitnessPal". its user interface is difficult but it is free. It will point out what critical items you need to maintain a functional diet. Other words you need some mixture combination of carbs, fat and protein. Also tracks what vitamins you need, my might need to take supplements.
Ignore your needs an your health can crash in 2-4 weeks and have to re think your diet.
Small changes are key, but changing to vegan diet and giving up alcohol all at once just sets up person up to fail. You are right it will affect mood, too much in this case! I stopped taking sugar in my hot drinks. I went from 2 spoons to 1 and then to half a spoon. Using that method was easy.
Say a person likes doughnuts and soda. Every morning they have a coke and a krispy kreme as a snack after breakfast. Asking them to give up both is too much, but I bet they could switch to diet coke and carry on with the doughnut. I bet after a few weeks they could then swap the doughnut for a cookie with less calories. After that they could switch to a small cookie. Then they could switch the small cookie for an apple. Finally they could switch the diet coke for water.
I bet if you presented a person addicted to sugar with a glass of water and an apple it would make them feel sick, or they would buy a doughnut.
I'm not saying the OP is massively addicted to anything but small, easy to manage changes are the best. They become second nature. Massive changes are only needed for very overweight or obese people.
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Bowyn Aerrow Wrote:One of the biggest mistakes people do is they go on a diet. A diet is a temporary, and often punishing thing. what you need is a lifestyle change - a habit change which isn't going to feel like punishment.
Reducing calories in your diet doesn't mean your tummy is still rumbling after you eat.
One thing to understand is where the calories are coming from.
EXAMPLE: A tablespoon of fat (oil, lard, shortening, margarine, butter) has between 100-120 calories in it. 16 tablespoons is a cup. That would be 1600 to 1920 calories.
A cup of canned corn has about 133 calories. In order to get 1600 calories that a cup of fat would render you would have to eat 12 cups of corn.
There are a lot of places in cooking where people and food processors add fat to food. If you can manage to remove 1-2 tablespoons of fat in your diet each day, you are cutting out 100 to 200 or 120 to 240 calories a day. That may not seem like much, but if you are eating a 2000 calorie a day diet and replace 120 of that with nearly a cup of corn you are eating more by volume which may actually help you to reduce how much you eat since a cup of corn will fill you faster than a tablespoon or two of fat.
Sugars are the other time of high calorie to low volume 'food' that can be reduced in a typical diet and have the caloric value switched to something that has more bulk but less calories.
One of the easiest ways to reduce high calorie foods in your day to day diet is to divide your plate in half. Fill have of that with vegetables and fruit (without adding fats and sugars when you prepare them). The use the other half of your plate for carbs (potatoes, rice, grains) and meats.
Another way is to have 'healthy snacks'. Pieces of fruit, slices of veg over a candy bar or pastry.
Baked goods can be far more healthier. Things like muffins and sweet breads (carrot cake, zucchini bread) can be cut nearly in halve in their caloric intake if you bake them at home.
One way to do this is to substitute the 1/4 to 1/2 cup of butter/shortening/oil that a recipe calls for with no sugar added apple sauce. Then reduce the amount of sugar you use to 1/2 or 1/3rd.
There are 16 tablespoons to a cup. Remember a tablespoon of fat is 100-120 calories. 1/4 cup would thus be 4 tblsp (400-480 calories) 1/3rd cup is 5.33 tbs (533 to 640 calories).
A cup of sugar has 733 calories. If you reduce your sugar in your recipe by half, you are cutting out 366.5 calories.
A cup of apple sauce has 166 calories. So if you are substituting 1/4 cup you are adding back only 41.5 calories, 1/3rd is 55.33 calories.
So you can be cutting out between 725 to 945 calories. Assuming you are making 12 muffins this way you can cut out 60.41 to 78.75 calories per muffin.
Trust me, a muffin made with applesauce and only half the sugar and none of he oil tastes sweeter and is moister than the one loaded with fat and sugar. So by the time it hits your mouth you do not feel like you are being punished.
The trick is not to deny yourself good tasting things. We all love ice cream, cake, candy, etc. The trick is to find healthier alternatives (such as the reduced sugar no added fat muffins we just made) and have a little of that (moderation).
You can also eat 'junk foods' - Love your McDonalds Triple Cheese and Patty Mc Giant Butt sandwich - well don't set about never eating McDonald's ever again. Instead have one day out of the week where you allow yourself one McFatty-Fat meal.
If Saturday comes around and you have behaved on your diet for the rest of the week, then 'reward' yourself with a Fast Food meal - Pizza Night, or McDonalds or what ever it is you really like to eat. One meal a week ain't going to damage your diet.
When I used to eat I ate a lot - so much that people were always commenting that I always seemed to be eating. And it was true, I was eating, something on the order of six meals a day. But what I was eating was low caloric foods and I was eating small portions in those six meals. Instead of three big meals, I reduced that to halves and spread it out during the day. Then I loaded up on fruits and vegs which are low calorie to high volume foods. I felt full but was eating far less calories than it looked like.
That isn't to say I gave up on sugary and high fat stuff - there was a bit of that in my diet - the occasional candy bar, the scoop or three of ice cream here and there. I maintained my fat mass by keeping my caloric intake low, but my food volume high - I never felt hungry - and as long as you don't feel hungry you won't be gobbling up unneeded calories.
BA you give such good advice. This in particular:
"When I used to eat I ate a lot - so much that people were always commenting that I always seemed to be eating. And it was true, I was eating, something on the order of six meals a day. But what I was eating was low caloric foods and I was eating small portions in those six meals. Instead of three big meals, I reduced that to halves and spread it out during the day. Then I loaded up on fruits and vegs which are low calorie to high volume foods. I felt full but was eating far less calories than it looked like."
I eat LOADS of food sat at my desk at work. I get pretty full, the foods are often things like carrots and apples. Dried fruits, some nuts. Some things are sugary but what I eat is way less than if I ate a candy bar.
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bib Wrote:Of course exercise has something to do with it ...
again if the primary objective is to loose weight exercise has little or nothing to do with the loosing your 10-20 pounds.
if strength, endurance and muscle gain is the primary objective you need to be slightly gaining weight.
cant lose weight and muscle gain at the same time
a good work out at the gym will dissipate 600-700 calories. Just dont eat two candy bars that day and you will save 600+calories just the same and you can stay at home save money.
small changes like skip sugar in your tea, will give you no significant results. Over a long time you will become an older fat man.
loose weight?
-just dont eat. dont put food in your mouth works for most people
-your not going to die loosing 10-20 pounds no matter how you do it.
-through a 5-10 year time you can be expected to cycle through that much weight loss/gain
best of luck; attitude & habit are the difficult things to change:
I really recommend a few steps in the process, loose some initial 10-20 pounds and then look to come up in your life style.
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I took ZMA and tribulus and ate avacados, spinach, tomatoes, chicken breast, tuna, cottage cheese and onion for three months while doing conditioning exercises and biking fifteen minutes a day and dropped like forty pounds.
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don't know if anyone has said but try eating every 2 to 3 hours - ie ,, a handfull of nuts ,a banana etc - it keeps your metabolism going all the time - thus burning calories - if you leave long gaps between food your body can store it as its not sure when the next meal is coming - its just a little tip
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