So today i'm starting my diet...
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Diets do not work on their own unless you were eating absolute shit beforehand.Sizzle Montyjing said:Today, as the title says, i am starting my diet.
Oh, and i'm using some product called Celebrity slim to help me on my way.
So, how many of you have been on a diet, did you use any slimming products? Do you have any advice?
What's you're opinion on Diets and Slimming products?
If you want to know more about my diet thingy, just ask
What you should be doing is having a balanced diet AND EXERCISE....
Or do as me, just eat than you're hungry and than you only eat until you're not hungry and don't eat crap like pizza and shit.
dieting probably wont really help you..
One thing that will help a lot is too stop drinking soda. This is full of sugar and since it's liquid your body will absorb it even faster then suger from food.
Also, 'light' drinks are even worse. They replaced the suger with artificial sweeteners which also make you even more fat. And because you think that it's light and you won't get fat from it you'll drink more and get fa even faster =p
you probably know the rest of the story already: stop going to macdonalds, eat less meat , don't eat other junk food, etc etc.
Something I've learned just recently is that cardio exercise wont help a lot of you don't train your muscles. If you train your muscles, they grow bigger, and they'll use up more energy (read: you'll burn more fat)
hope this helps
One thing that will help a lot is too stop drinking soda. This is full of sugar and since it's liquid your body will absorb it even faster then suger from food.
Also, 'light' drinks are even worse. They replaced the suger with artificial sweeteners which also make you even more fat. And because you think that it's light and you won't get fat from it you'll drink more and get fa even faster =p
you probably know the rest of the story already: stop going to macdonalds, eat less meat , don't eat other junk food, etc etc.
Something I've learned just recently is that cardio exercise wont help a lot of you don't train your muscles. If you train your muscles, they grow bigger, and they'll use up more energy (read: you'll burn more fat)
hope this helps
100% agreed!Cowabungaa said:
And it really takes a while, so dont expect any big results in less than 3-6 months. It simple math: what you eat - what you burn = weight. Your body saves old calories for about 3 months, that's why it takes so long to kick in if you change your life syle. You should try to force yourself to go to the gym regulary not just by the promise of losing weight. You can either reward yourself. 3times gym: any non food reward, works good with collectables. You are no longer allowed to buy them without training. Or try to give a roommate/family member 50$ each month - if you don't reach your 8 times gym that month he/she can keep the money (works veeery good!)
There are no cheap tricks, they won't work. And I never heard of any successful diets. The new ones are usually promising because there wasn't enough time to proof that they don't work!
Trust me buddy, those slimming products are a load of garbage.
My uncle is a nutritionist and he used to help me with my diet when I used to have to slim down for a bodybuilding show.
The only proper way to lose weight and keep it off is proper diet and excercise, there are no quick fixes, it sucks and it's hard work, but that's the way it is.
My uncle is a nutritionist and he used to help me with my diet when I used to have to slim down for a bodybuilding show.
The only proper way to lose weight and keep it off is proper diet and excercise, there are no quick fixes, it sucks and it's hard work, but that's the way it is.
I actually need to gain weight...I find it impossible.
I have weighed 50kg since I was 14 (I am 20 now)...any suggestions on how I can put on a bit of weight?
I have weighed 50kg since I was 14 (I am 20 now)...any suggestions on how I can put on a bit of weight?
So this diet pill [http://www.escapistmagazine.com/forums/read/18.296736-New-drug-appears-in-Russia-eats-away-at-flesh-of-users-Wall-of-text-alert#11735103] genuinely works?Anti Nudist Cupcake said:
I worked very hard to keep my weight up as I played rugby pretty seriously for a while. Playing weight about 100kg (220lbs) and I'm 6ft. Anyway I retired a while ago with a broken old body, but never changed my eating. Went from 100kg of solid muscle to 105ks of fat
So I dieted like a nerd. I made a spreadsheet and tracked energy intake and output.
It is a simple equation: if energy input is greater than output, excess energy is stored as fat. If output is greater than input, energy deficit is burned from stored reserves.
You don't have to change diet at all if you can increase your output enough, Conversely you don't actually need to exercise at all if you adjust your intake enough.
Somewhere in between is probably the best choice, but my point is: if you don't have the time or resources to work out, simply eating less crap will have a positive effect. That's mostly what I did. I cut out soft drink, souvlaki, chips, and other junk. Replaced takeaways for home cooked meals of lean meat or fish, vegetables and rice (I actually really enjoy cooking now). Eating breakfast every day. I also used to cook way too much food: cooking reasonable portions if the first step to eating a better amount of food. I now make the effort to do grocery shopping regularly so there is good food in the house, now I will choose fruit for snacking on rather than chocolate bars.
I started this in January, I stopped using the spreadsheet in March having lost about 12kgs. These better choices have now become my new habits, and I can't stomach some of the fatty food I used to eat now. I have now lost about 20kgs, and feel much better.
Anyway that's what worked for me. Best of luck to you.
So I dieted like a nerd. I made a spreadsheet and tracked energy intake and output.
It is a simple equation: if energy input is greater than output, excess energy is stored as fat. If output is greater than input, energy deficit is burned from stored reserves.
You don't have to change diet at all if you can increase your output enough, Conversely you don't actually need to exercise at all if you adjust your intake enough.
Somewhere in between is probably the best choice, but my point is: if you don't have the time or resources to work out, simply eating less crap will have a positive effect. That's mostly what I did. I cut out soft drink, souvlaki, chips, and other junk. Replaced takeaways for home cooked meals of lean meat or fish, vegetables and rice (I actually really enjoy cooking now). Eating breakfast every day. I also used to cook way too much food: cooking reasonable portions if the first step to eating a better amount of food. I now make the effort to do grocery shopping regularly so there is good food in the house, now I will choose fruit for snacking on rather than chocolate bars.
I started this in January, I stopped using the spreadsheet in March having lost about 12kgs. These better choices have now become my new habits, and I can't stomach some of the fatty food I used to eat now. I have now lost about 20kgs, and feel much better.
Anyway that's what worked for me. Best of luck to you.
QFT. Awesome job and great advice!Vrach said:
I've got rid of some extra weight and gained muscle with lots of exercising, just losing most of the bad food and sugary drinks and such, but otherwise eating rather normally. I don't like gyms, where there are all distractions so I've always exercised alone, doing pretty much everything you can do with and without a couple dumbbells and running on forest roads for balance. But for each their own.
As for the diet products: my aunt lost quite a lot of weight using one and is now like an athlete, but the products are only to replace meals and so on. She was also on some kind of a group, and many of the others accomplished very little or absolutely nothing. The key is self-discipline, motivation and just-(don't)-do-it -mentality. The products are just a good kickstart for some people, there's no easy way to lose weight. Buying a product that says you'll lose weight with it... sounds like the completely wrong way to go about doing it.
The calculations regarding calories and so on have always flown a bit over my head. It's rather easy to look the ingredients/nutrients/energy from food, but how did you go about figuring out how much energy you output? Some sport software tell the rough calories, but I've never trusted those.BringBackBuck said:
I'm not overweight, but I'm going for no/very little fat and more strength & stamina. I don't know what has done it, but I haven't been able to eat a breakfast (any food within about an hour, hour and a half from waking up) in the last seven years, without fighting and coughing for the next 5-10 minutes to keep it in. I've tried to learn it on work gigs, residing in hotels, struggling with the fight for a few days with no results. Last time I began to feel awful without even eating anything that morning, for it was minute-sharp the same time I had eaten something for the few consecutive days before.
Well personaly ive never used any slimming products though if you are I would recommend things like protean shakes as apposed to fat burners personaly, though on the subject of weight loss I do about 25-30mins of cardio a day it also helps if you do what is called carbs cycling though the most important thing is this: DONT USE DIETS THAT WILL REDUSE MUSCULE MASS. For instance if you used the twinkie diet, yeah you might lose 40 pounds BUT 20 of those pounds WILL BE LOST IN MUSCLEMASS and thats really bad however, with doing cardio and eating a balenced diet you could in 6 mounth lose 40 pound OF JUST FAT but with loads of effort in 12 months you could use 40 pounds of JUST FAT AND GAIN 10 POUNDS OF MUSCLE.
Sometimes, you'll feel like eating simply because you're bored and there's food nearby. Find something to entertain yourself in between meals. After having a meal, leave the kitchen and play games or something, and don't go back into the kitchen for a few hours.
Drinking copious amounts of water (tap water, if the water supply in your city is clean) helps. I like to take a big glass of water and keep it next to me when I'm at the computer. When I go to the washroom or the kitchen, I refill it. Unsweetened tea (just boiled water with a teabag in it) helps even more than water, since it also has no calories and boosts your metabolism more. Both drinks cost little/no money. You should have plenty of water, especially before and during your meals, since water can actually help make you feel full.
Anything that takes a long time to eat (especially soups and salads) helps, especially since there's a delayed reaction to eating - a delay between the time you consume food and the time you feel full. Which is why sometimes you feel more full a few minutes after you finish eating.
Drinking copious amounts of water (tap water, if the water supply in your city is clean) helps. I like to take a big glass of water and keep it next to me when I'm at the computer. When I go to the washroom or the kitchen, I refill it. Unsweetened tea (just boiled water with a teabag in it) helps even more than water, since it also has no calories and boosts your metabolism more. Both drinks cost little/no money. You should have plenty of water, especially before and during your meals, since water can actually help make you feel full.
Anything that takes a long time to eat (especially soups and salads) helps, especially since there's a delayed reaction to eating - a delay between the time you consume food and the time you feel full. Which is why sometimes you feel more full a few minutes after you finish eating.
We're a bunch of geeks here so lets geek out on this for a second or two...
I am going to assume the primary goal is strictly defined as weight loss and that the time span for achieving the goal is required to be as short as possible. Note that weight loss does not necessarily equal "healthy"- but in this case we will focus on healthy weight loss for overweight people. It is VERY VERY difficult (I dare not say impossible) to increase muscle and lose weight at the same time. Any attempt to do so will necessarily lengthen the time span for achieving your goal. So for purely Pavlovian reasons I recommend separating the two and going for the slim down first, and then the bulk up. The remainder of this tirade will focus on the slim down (I apologize for the american units):
It is accepted by the health professional community that the maximum healthy rate of weight loss is 2 lbs per week. And science shows that to lose 1 lb of body fat you need a calorie deficit of 3500 Cal (kilocalories for you sane people). Everyone knows to create a calorie deficit you need to eat less and exercise more right? So it stands to reason that the healthiest mix in order to maximize your calorie burn is to split it up such that you lose 1 lb per week of fat due to a reduction of intake and 1 lb due to an increase in energy expenditure. (May not be true.. but work with me here!)
For a seven day week (most weeks) that is 500 calories per day less of food and 500 calories a day extra burned. For the slim down phase I recommend sticking to aerobic workouts with a light dusting of calisthenics. Do not try to bring your muscle bulk up while reducing your caloric intake it is dangerous and you will probably fail anyway.
For exercise consider that any kind of minor physical activity usually will burn around 250 calories per hour. This includes housework, baseball, volleyball, walking, etc. Easy things that doesn't raise your heart rate too much. More strenuous activity that will make you sweat usually burns around 500 calories an hour or more: soccer, football, basketball, running, p90x workouts, etc. So if you can fit in an hour of good workout every day after and/or before work and possibly several hours of lighter fare in the weekend for a break you will have the energy out part of the equation knocked.
So for the eating part. Odds are if you are overweight, dropping 500 Cal a day from your food intake is easier then you think- you just need to change some habits. A can (12oz) of soda has 120 Cal. Most fast food menu "meal deals" hit you with 1000 Cal. If you are a big soda drinker STOP and if you eat fast food REALLY FUCKING STOP! If you want to use some diet product as a meal replacement I'm not going to say it's always a bad idea- they come in from 250-500 Cal usually and do contain good nutrients but you are probably not going to have a meal replacement by itself... and if you feel you need to eat a second lunch an hour later the product has done more harm than good. Theres also some business with glycemic index which is actually quite useful to understand but I leave that as an exercise for the reader.
What you need to do is determine your base metabolic rate (BMR)
http://health.discovery.com/centers/heart/basal/basal.html
And drop that value by 500 calories to determine how many calories you should be consuming to meet the goal we set up above. Then just educate yourself with a basic knowledge of calories in various types of food and develop a loose meal plan. Dont rigidize it because you will not follow it and will get discouraged. Just have a basic understanding that a 10oz steak is 500 Cal, a chicken breast is 350 Cal a serving of rice is 100 Cal etc.. so that you can make healthy choices in your meals wherever you are. There are apps for smartphones that will help you look up these things, use them for a few weeks and you will probably have the knowledge built up to be more independent in your food choices.
Word of warning... do NOT go overboard with your food intake calorie deficit. Do not go below half of your BMR and do not go below 1500 Cal per day without doctor supervision. You have probably heard about starvation mode... well not only will your bodies metabolism shutdown and you will not be burning calories efficiently but you can do major harm to your internal organs. Also, multivitamins- get them and take them!
I am going to assume the primary goal is strictly defined as weight loss and that the time span for achieving the goal is required to be as short as possible. Note that weight loss does not necessarily equal "healthy"- but in this case we will focus on healthy weight loss for overweight people. It is VERY VERY difficult (I dare not say impossible) to increase muscle and lose weight at the same time. Any attempt to do so will necessarily lengthen the time span for achieving your goal. So for purely Pavlovian reasons I recommend separating the two and going for the slim down first, and then the bulk up. The remainder of this tirade will focus on the slim down (I apologize for the american units):
It is accepted by the health professional community that the maximum healthy rate of weight loss is 2 lbs per week. And science shows that to lose 1 lb of body fat you need a calorie deficit of 3500 Cal (kilocalories for you sane people). Everyone knows to create a calorie deficit you need to eat less and exercise more right? So it stands to reason that the healthiest mix in order to maximize your calorie burn is to split it up such that you lose 1 lb per week of fat due to a reduction of intake and 1 lb due to an increase in energy expenditure. (May not be true.. but work with me here!)
For a seven day week (most weeks) that is 500 calories per day less of food and 500 calories a day extra burned. For the slim down phase I recommend sticking to aerobic workouts with a light dusting of calisthenics. Do not try to bring your muscle bulk up while reducing your caloric intake it is dangerous and you will probably fail anyway.
For exercise consider that any kind of minor physical activity usually will burn around 250 calories per hour. This includes housework, baseball, volleyball, walking, etc. Easy things that doesn't raise your heart rate too much. More strenuous activity that will make you sweat usually burns around 500 calories an hour or more: soccer, football, basketball, running, p90x workouts, etc. So if you can fit in an hour of good workout every day after and/or before work and possibly several hours of lighter fare in the weekend for a break you will have the energy out part of the equation knocked.
So for the eating part. Odds are if you are overweight, dropping 500 Cal a day from your food intake is easier then you think- you just need to change some habits. A can (12oz) of soda has 120 Cal. Most fast food menu "meal deals" hit you with 1000 Cal. If you are a big soda drinker STOP and if you eat fast food REALLY FUCKING STOP! If you want to use some diet product as a meal replacement I'm not going to say it's always a bad idea- they come in from 250-500 Cal usually and do contain good nutrients but you are probably not going to have a meal replacement by itself... and if you feel you need to eat a second lunch an hour later the product has done more harm than good. Theres also some business with glycemic index which is actually quite useful to understand but I leave that as an exercise for the reader.
What you need to do is determine your base metabolic rate (BMR)
http://health.discovery.com/centers/heart/basal/basal.html
And drop that value by 500 calories to determine how many calories you should be consuming to meet the goal we set up above. Then just educate yourself with a basic knowledge of calories in various types of food and develop a loose meal plan. Dont rigidize it because you will not follow it and will get discouraged. Just have a basic understanding that a 10oz steak is 500 Cal, a chicken breast is 350 Cal a serving of rice is 100 Cal etc.. so that you can make healthy choices in your meals wherever you are. There are apps for smartphones that will help you look up these things, use them for a few weeks and you will probably have the knowledge built up to be more independent in your food choices.
Word of warning... do NOT go overboard with your food intake calorie deficit. Do not go below half of your BMR and do not go below 1500 Cal per day without doctor supervision. You have probably heard about starvation mode... well not only will your bodies metabolism shutdown and you will not be burning calories efficiently but you can do major harm to your internal organs. Also, multivitamins- get them and take them!
Nah, it does something to the fat in the food you eat, you just shit the fat out.zauxz said:
It's called alli, google it.
Also, you have to have to be on a certain diet and exercise for it to work.
Here is a link to what alli is and does:
http://www.mayoclinic.com/health/alli/WT00030
I dunno about that one I used a pill called alli.ThreeWords said:
I personally lost 14 kilos, make of that what you will.
I have always been skinny. Still I should improve my diet. Right now I eat and drink to much junk food. I doubt my luck will stay as I get older. For exercise I like to play sport or ride my bike to places I need to go. After I left school I stopped thoughs things. I should really get back into them.
It's been said many times in this thread, but this is probably the most eloquent phrasing of it.Cowabungaa said:
Here's one trick I've learned that may help you. It hasn't been mentioned yet, so I thought I'd share it since it's given me some success:
It's been shown time and time again that your stomach is stupid, and takes a really long time to signal your brain that it is full and content. As a result, people will keep eating until they feel full, at which point it's too late and they've already [significantly] overeaten. I overcame this by planning out my meals in advance and not listening to my stomach.
Say I planned a meal of ~700 calories*. I'd eat that meal and then stop once I'm done, no matter how I felt. In an hour, I'd evaluate my hunger level. If I was still hungry, I'd grab something small, like a fruit or some vegetables. More often than not, though, I was finding that even though I wasn't quite satisfied at the end of my meal, I'd feel perfectly fine and content 30-60 minutes later.
After a couple weeks of this, you should be able to dial in on exactly how much you need per day to live comfortably, and then you can just guesstimate meals with pretty good accuracy. I found out that I was eating 500-800 more calories per day than I really needed. As an added bonus, I don't need to visit the grocery store nearly as often!
-
TLDR: Don't eat until you're full. Eat until you're not hungry, then stop. After 15-30 minutes, your stomach will do its thing and you'll feel content.
*While calories are the primary factor in weight management, it's obviously not the only thing to consider for health value. In the interest of brevity, I'm going to assume that you can differentiate between 700 calories of healthy food and 700 calories of junk.