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 Posted: Fri, 10th Feb 2012 01:01 Post subject: Losing weight thread |
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I did not want to misuse kuro's thread, so let's talk about losing weight in a healthy way.
I'm 28yrs old, 180-183 cm (believe me, even at the doctors they always have different results  ), weigh around 107kg and I want to lose as much weight as possible until the begin of June.
A little medical background for the interested:
 Spoiler: | My doc just recently took some blood/urin samples, ekg and ultrasonic. Well basically I'm perfectly healthy (sugar, blood pressure, cholesterol and everything), the liver is just a little bit fatty but he said that it was really not worth mentioning. But on the blood samples he found out that I have Hypothyroidism (that was my initial suspicion why I went to him in the first place  ). I'm now taking Levothyroxin (50mg) each morning for the next 2 months to see if it gets any better. |
I adjusted my diet according to red-avatar's suggestions in kuro's thread resulting in:
| Spoiler: | A health breakfast (today I had cereals with some fruits in it) and I try to eat every 3 hours (~9:00, ~12:30, ~16:00, ~18:30). For lunch I had turkey breast with potatoes and steamed peas and a small cup of Portuguese soup. At 16:30, two very small sandwiches with cheese, a banana and a small portion (125gr) fruit yogurt. For dinner (19:00) I ate a self made salad (iceberg, carrots ...) with just fatless (0.5gr fat) tuna (75gr) and fatless(0.01%) yogurt in it. (I used a little bit salt, pepper and garlic to spice it). |
Todays total: 1629 kcal, 26,5 gr fat, 232,2 gr carbohydrates, 104,8 g proteins, 2.3 liter water.
I plan on keeping this cycle and not eat after 19:00 regularly.
I also plan on working out daily. Work and personal life related, I can only go to my 1.5hour training after 21:00-22:00. In those 1.5 hours I spent 40-45 minutes on the cross trainer and than just doing some muscle workout (with a lot of pause in between).
Any estimates in what I could achieve until June? Btw sometimes I take a small yogurt dessert with my lunch, so I think that my regular calorie intake is around 1500-1900 calories a day.
Btw after my training I'm mostly quite hungry and try to fool myself by drinking fruit tea (without suger & milk)... Would it be ok to eat some 0,1% yogurt too? Or should one strictly stick to NOTHING after 19:00?
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| Posted: Fri, 10th Feb 2012 01:18 Post subject: |
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Oh and I'll quote red_avatar's posts as I found them to be really neat
| red_avatar wrote: | When it comes to food, it's sad to see how so many people are clueless because of a LOT of misinformation from others, TV ads and other crap.
Food works like this:
- your body will burn away MUSCLES first if you don't eat enough.
- muscles weigh a lot more than fat.
- if you do it right, the most weight you lose is 2 pounds a week. That can fluctuate a little if you retain or lose water weight but if you lose 5 pounds a week or more for longer periods of time, you're basically doing it wrong and you're losing muscle mass.
- it's important to eat small amounts during the day - some people are hungry the entire day and then have a nice decent meal at the end thinking that, because they only had 1500 calories, they are losing weight. Not so - your body adapts and thinks "wow I'm hungry most of the day, let's conserve those 1500 calories" and ... you gain weight. This is why less meals translates into feeling tired a lot - because your body doesn't properly use your food for energy. Small meals will make you use them for actual energy.
- If you're already 250 pounds or so, do realise that your actually calorie usage is NOT 2200 or 2400 as you may have read but actually closer to 3000. That is, unless you lay about on the couch all day, of course. So if you start a diet, don't aim for 1600 calories but go for 2000. That's still a nice amount. Spread it across small meals as well.
- there's no such thing as a banana diet or a vodka diet - the people who think they work are utter idiots. Diets work when you take all the essentials but get rid of the extra crap - like extra fat, sugar, etc.
- fruit actually CAN make you gain weight - vegetables, however, don't. Fruit DOES make a great small meal during the day but some people think they can eat 20 apples and they won't gain an ounce. Sorry but apples are full of sugar and while they're healthier than a cookie, they also contain 100 calories each on average.
- It's important you do some regular exercises to keep your muscle mass up because it's the muscles that are responsible for burning calories so less muscles = less calories are burnt and your metabolism goes down.
- This is a very important one: your body will adjust to a lower calorie intake and will end up conserving energy meaning you'll feel more tired and yet won't lose weight AND you'll feel miserable and hungry the entire day. To combat this, you need to use a system which alternates your daily calorie intake. For example, say your body ideally uses 2400 calories, then use a system: 1600 2000 2400. So, one day you eat the right amount, the next day you eat the lowest amount and the day after the medium amount (which is the average really). This way your body won't adust and try to save energy (= fat).
Everything besides these tips above is bullshit. Don't below in bullshit diets which focus on one food group.
Also, if you wonder why celebrities manage to lose weight so easily, the answer is simple: personal trainer & diet specialists. Dieting consumes a lot of time and you can cut a whole chunk away by having someone prepare the right meals and such. Heck, sorting out what to eat is a big job. Everything has to be weighed, all the components have to be looked at and then you need a daily plan. If you don't do that, it's very easy to lose track of your calorie intake. After a few weeks, you'll automatically get a good idea of what to eat and what not.
Anyway, hope some of you can use the tips - and don't do what the OP did please  |
| red_avatar wrote: | | Paintface wrote: | hmm looks like some no bullshit guys in this thread considering weight loss.
Im planning to lose 10 kilos over the next 5-6 months. i think thats fairly realistic. Gonna cut out all the soda only drinking water, no super fat meals ( no french fries or anything deep fried ) or huge portions ( which doesnt really happen to me either ) .
But i sit at my desk alot so thats not helping, found out my brother has one of those home trainer bikes which i shall use.
What i am confused about is though is the eating every 2 hours, as someone said fruit is healthy but contains quite some sugar also, so what should i eat every 2 hours? also should i eat every 2 hours all day or stop at 6 pm when i go to bed at 11? and should i have the dinner meal at noon? I basicly dont want to avoid any of these health complications and take a less radical approach.
thanks for some input |
Hometrainers are great. People often mistake how excercising works. I can't tell you how many times I've heard a woman say "yeah but from training bikes you only use leg fat". Yeah, that's utter bullshit - your body burns fat regardless of which muscles you use. The difference, is that your muscle toning will improve in those areas but it's totally NOT true that you won't use stomach or ass fat because you just cycle.
About eating every few hours: it's indeed a tough one. If you go for fruit (because, frankly, they're the easiest "snack" you can have that is relatively healthy, right?) you'll get a lot sugar during the day so you have to have more than just that. For me, I go with the following stuff:
- apple/banana/kiwi (no oranges because they're a bit too acidic for me)
- carrots (I love raw carrots, honestly)
- semi-cooked cauliflower
- snack tomatoes (they're little tomatoes that taste very sweet)
- rice cakes (go for ones without a lot of salt or any salt if possible)
- soup - you can't beat soup. Low calories, good taste, many variances and you can even have a slice of toast besides it
- whole grain serial (with raisins in my case)
Some tips for bigger meals:
- if you eat pasta, go for whole grain pasta. It's brown in colour and the taste you have to get used to, but it's a lot healthier + you can add all sorts of things. Avoid "italian" pasta sauces or any tomato sauces with added olive oil. Regular tomato sauce (the cheap kind) is often healthier and a lot cheaper.
- if you use meat, try dry-grilling it. If you season it afterwards, it will still taste delicious + you'll lose less of the moisture inside.
- avoid bread and if you want bread, go for whole grain. White bread = bad.
- one scoop of mayonnaise contains more calories than a pound steak and many times more fat.
- despite what the meat industry might claim, pork is actually quite healthy and generally contains LESS calories than beef. It's many times cheaper here as well.
When I was a kid, the government was promoting bread saying it was healthy and made you grow but in reality, bread has a LOT of fat and white bread is made of refined flower (same with regular pasta) which is not healthy at all and promotes diabetics.
It goes to show that you can't trust what people tell you without explaining why. All the stuff above you can easily verify by Googling a little. I'm avoiding the more debated stuff - like whether milk is good for you or not - but all the above is 100% true. The only people who will deny the above, are those that have something to gain by persisting the myths and lies (like the weight loss pills crap industry). |
| red_avatar wrote: | | Paintface wrote: | | what about potatoes? |
Rice, potatoes and whole grain pasta are all three fine as staple foods to eat besides meat or vegetables, just not too much of them and it's good to swap them now and then.
Potatoes I like because they make you feel "full" and contain lots of vitamin C, are easy to prepare in all sorts of ways and go well with most common food I eat. They do contain carbs but honestly, that's not that big a deal because they're complex carbs (same with whole grain pasta & rice) and the body burns them slowly so the energy is spread wider.
Regular pasta & rice burns like mad (I forgot to mention that) meaning they're good if you need to do some very heavy work shortly after eating, but if you want your energy to be spread, potatoes are actually very good. But again, don't eat too much. 300 grams I find an ideal amount for me (= 300 calories).
And of course, cook them, don't fry them. You can also bake them in an oven if you want but I prefer just cooking. And if you make mash potatoes, replace the butter with some extra milk (otherwise it's just too lumpy). |
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MAD_MAX333
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| Posted: Fri, 10th Feb 2012 01:21 Post subject: |
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good for you ive lost some weight now but im 5'10 and weight around 188 now.... goal is to get up 215ish but mostly muscle and minimize fat (there will be some)
as per losing weight, u definitely have the right idea of needing to eat ALL the time... i eat big meals every 3 hours and snacks all way in between. also about not eating at night, it all depends on when u sleep really, just make sure u take most of ur carbs in the morning and lunchish and taper it fully off for night time.
now, as per your workout... there are alot of different ways people preach about this... my way is usually to build on as much muscle as possible since muscle burns calorie at rest... so the more the better... so i would do hour of cardio FIRST thing in the morning on empty stomach, have ur breaky and all that (protein shake after workout) and then ur work out later in the day. i do one major muscle group a day, legs, chest, back, arms, shoulder... then before bed i have a casein protein shake which is an extended release formula so ur body has enough fuel to repair your muscles through the night.
after your workout u DEFINITELY need something in ur body... get a low cal low sugar (u need some sugar to stimulate ur insuline) protien shake and blend with skim milk and maybe a banana (banana has carbs though) and that should be good... im not a fan of working out then sleeping empty stomach, thats almost detrimental to your goals... but get the casein protein for sleep time and u should be good
sorry i was all over the place, there is ALOT of ground to cover and you can approach things in so many ways depending on ur goals and who u talk to.
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Sin317
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| Posted: Fri, 10th Feb 2012 01:27 Post subject: |
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me as a heavy guy, i know all about losing weight (heck i lost hundreds lol)
anyway .....
easiest way is by reducing the amount of kalories you need per day.
6000kcal = 1 kilo weight loss.
there is some formula to calculate your normal kalorie use
http://www.diet-blog.com/05/how_to_calculate_your_daily_calorie_needs.php
now just count and reduce calories accordingly (if you reduce by 500kcal/day, you lose appx. 1kg in 12 days, or around 3 kg/month with reducing 600kcal/day. Without sport etc. With proper workout, you can probably push 4-5kg a month.
Anything more is unhealthy.
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| Posted: Fri, 10th Feb 2012 01:28 Post subject: |
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good topic. I think I could use some advice and motivation.
I am 23(i think as I remember correctly)
186cm and 99kg of weight(sometimes 100kg:lol:)
3080 | ps5 pro
Sin317-"im 31 years old and still surprised at how much shit comes out of my ass actually ..."
SteamDRM-"Call of Duty is the symbol of the true perfection in every aspect. Call of Duty games are like Mozart's/Beethoven's symphonies"
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MAD_MAX333
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| Posted: Fri, 10th Feb 2012 01:29 Post subject: |
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damn you people and your metric systems
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Sin317
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| Posted: Fri, 10th Feb 2012 01:33 Post subject: |
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Around june 2011 I was ~175 tall and weighted 73kg.
I managed to get down to 60kg in 4-5 weeks.
Howto? Just work.
And no, I didnt want to lose weight. I actually wanted to gain some, but that was not an option with the job I had.
I hate you.
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Sin317
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| Posted: Fri, 10th Feb 2012 01:34 Post subject: |
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| Kristian wrote: | Around june 2011 I was ~175 tall and weighted 73kg.
I managed to get down to 60kg in 4-5 weeks.
Howto? Just work.
And no, I didnt want to lose weight. I actually wanted to gain some, but that was not an option with the job I had. |
dude, you are below your optimal weight, eat something or you end up (or already do) like a skeleton lol.
73 for 175 was perfect lol.
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| Posted: Fri, 10th Feb 2012 01:35 Post subject: |
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I do work, but I sit in an office and there is no physical activity at all.
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Sin317
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| Posted: Fri, 10th Feb 2012 01:38 Post subject: |
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| PumpAction wrote: | | I do work, but I sit in an office and there is no physical activity at all. |
dont underestimate working sit down, its a lot higher in the fitness scale as you'd think (no kidding).
its like 3 out of 5 on a scale of activity.
Also remember, around 80-90% of your calorie usage is for cell renewal and only 10-20% (depending on activity) burning energy.
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Sin317
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| Posted: Fri, 10th Feb 2012 01:42 Post subject: |
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@pumpy, yes 3-4 kg is easy/month. But you HAVE to count and calculate the calories you eat, in order to keep it steady. If you eat by feeling, you will probably end up eating as much as you would to keep the weight ^^.
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MAD_MAX333
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| Posted: Fri, 10th Feb 2012 01:46 Post subject: |
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Thx guys, really appreciate your input! And I just entered everything I ate on fddb.info, created a profile, entered my stuff and it said that I am 1400calories under my daily need (which would be around 3000 calories and I marked that I only do light office work) :O
BTW max, I went for the tuna instead of the yogurt  thx!
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MAD_MAX333
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| Posted: Fri, 10th Feb 2012 01:49 Post subject: |
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i personally LOVE yogurt lol or any dairy. they have good fats and tons of protein but tuna is much leaner and higher in protein, u just get sick of it ( i make mine into a salad, fat free mayo and tons of hot sauce and tiny green onions chopped up on whole wheat fortified (more protein and fiber) bread.
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MAD_MAX333
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Sin317
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| Posted: Fri, 10th Feb 2012 01:54 Post subject: |
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just checked that fddb site and dude, i highly suggest not using it. Its total BS and almost everything there is simply wrong lol.
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| Posted: Fri, 10th Feb 2012 01:55 Post subject: |
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Wait what? 
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Sin317
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Sin317
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| Posted: Fri, 10th Feb 2012 03:03 Post subject: |
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I checked with the values on the stuff I ate at home and all of it was correct. Ofc I have my problems calculating the calories for cooked stuff, so I take the calories of the raw stuff :/
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| Posted: Fri, 10th Feb 2012 03:30 Post subject: |
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Some of the few things you could change IMO:
1. Exercise: It's better and you'll burn more calories if you exercise in the early morning. Wake up 30-60 min earlier and go to the gym. Go to bed an hour earlier to compensate. It's back to biochemistry as for the why (catabolic vs anabolic processes). I know you said you can't because of work/personal life, but it is better if you can change it. Also, you should not workout 3 hours before sleeping.
2. Sleep: You should be getting at least 7-8 hours of sleep a night. if you aren't, you're putting your body into a 'stress mode' which slows down your metabolism, increases fat storage, etc. This is very important and shouldn't be overlooked.
3. You're hypothyroid. This problem is one of the reasons why you are overweight. By correcting this (which your md is already doing) you will lose weight even if you did nothing else (no exercise, no changing what you eat, etc). Of course, it's MUCH better if you do those things
4. Your calories seem a little light (both your before your diet and after). You should be eating around 2500 calories per day. Especially if you plan on increasing your activity level. Your body is going to need the calories to keep up with the energy demand from exercising.
5. Eating after 8pm (20:00). MOST of what you eat after 8pm gets turned into fat and cholesterol. (Notwithstanding if you eat celery or something that doesn't contain those things). The reason behind it is again, biochemistry. There is an enzyme used in cholesterol synthesis called HMG-COA reductase which becomes active around 8pm at night. When this enzyme is active, most of the energy your body collects is used to make cholesterol. So you should avoid eating most things after 8pm. Fruit is ok because it takes a different pathway. Water, celery, etc are all fine too.
6. And this is where i disagree with one of the things red-avatar stated. He said "your body will adjust to a lower calorie intake and will end up conserving energy meaning you'll feel more tired and yet won't lose weight AND you'll feel miserable and hungry the entire day. To combat this, you need to use a system which alternates your daily calorie intake" Now, in a way this is true; initially when you decrease your caloric intake, your body perceives it as starvation, and thus your metabolism is slowed down. But if you continue on the reduced calories for 4-6 weeks, then your body will perceive that the lower intake is going to be commonplace, and it will 'reset' your metabolic rate. BUT, (and this is a big but) if you 'stray' from your diet during those 4-6 weeks and say, eat 3500 calories one day, your body will perceive it as "Great, the starvation period is over, and everything is back to normal". So you'll be back to square one and have to start the 4-6 week process of resetting your metabolism all over again. (Sorry if this one isn't explained very well).
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| Posted: Fri, 10th Feb 2012 03:40 Post subject: |
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Great! I'll see if I can do something about exercising in the morning :'(
Regarding 5: What else can be eaten after that our? Specifically: Protein drinks like mad max suggested or was it a mistake that I ate some tuna? (75gr)
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| Posted: Fri, 10th Feb 2012 03:49 Post subject: |
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| PumpAction wrote: | Great! I'll see if I can do something about exercising in the morning :'(
Regarding 5: What else can be eaten after that our? Specifically: Protein drinks like mad max suggested or was it a mistake that I ate some tuna? (75gr) |
Light is the key. Like i said, compared to the daytime, more of what you eat at night will get turned into 'bad' things. A little tuna as a snack? Sure. An entire meal, no. I would try going more towards fruits, carrots, veggies, etc. Less "bulk" if that makes sense. And drink water. People forget that when your stomach is full, the stomach sends a signal to the brain saying it's full, and to stop eating. Water can help with this. I honestly don't know about protein shakes (cause each is going to be different, etc) but i would use that more for the daytime personally, especially if you have to mix it with milk.
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| Posted: Fri, 10th Feb 2012 03:51 Post subject: |
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Thx
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| Posted: Fri, 10th Feb 2012 08:15 Post subject: |
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I personally think that you don't really need the gym.
Altho I'm naturally fit, never been fatter than 75 kg.
But I have a simple routine I follow.
I wake up at 7.30 (don't need to wake up earlier because all the classes start around 10 AM), and I start stretching. From top to bottom. I got little 2 kg dumbbells yesterday and started working out with those. At first I was: pfft 2kg, that's nothing, but man, when you do some small exercises with enough repetitions you start to feel those 2 kg xD
Anywho, I stretch, do at least 20 prisoners squats, about 30 pushups in a different positions (from arms very close to very wide), and end up with doing situps on a swiss ball 
And it takes me 20-30 min tops. Nothing major, nothing exhausting (when you start to get in shape you can use some sick exercises with swiss ball, I tried that and almost died xD). And I eat every 4 hours (well at least I try), at 8.00. 12.00, 16.00 and before 20.00 (I usually eat around 19.00 - 19.30, and nothing after that).
I drink a lot of fluids (have my sigg bottle with me all the time), and that's it.
I never made any diet, I eat what I like, except garbage food like mcdonalds and shit. I don't touch that stuff.
And that's working out for me, keeping me fit and all.
Now I don't know if that would work for you since you need to loose at least 10 kg if not more. But once you get to the weight that you feel comfortable simple exercise in the morning will keep you fit, assuming you don't stuff yourself with junk food
"Quantum mechanics is actually, contrary to it's reputation, unbeliveably simple, once you take the physics out."
Scott Aaronson | chiv wrote: | | thats true you know. newton didnt discover gravity. the apple told him about it, and then he killed it. the core was never found. |
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| Posted: Fri, 10th Feb 2012 08:53 Post subject: |
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Just try and run as much as possible if you wanna lose weight, in my experience its the best way. Dont run fast, try to keep a steady pace. 10-15km 2-3 times a week and also going to the gym to build muscles which will then increase your bodys fat burning when you run.
Dont mess with God, he can impregnate your girlfriend/wife without taking his pants off!
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