Originally Posted by TheD0n
Ah, a sure way to get cancer from the preservatives and additives.
Do NOT eat Lean Cuisines and protein bars. DO eat natural, unprocessed foods.
Eat whole-grain bread, pasta, cereal, and rice. For protein add fresh, olive-oil-pan-fried chicken breast. Eat 4-6 servings of fruits and vegetables daily. When you get hungry in between meals eat a piece of fruit or some nuts (a great source of protein and healthy fats).
If you eat a calorie ratio of 40-30-30 carbs-fat-protein you will lose weight. Prepare most meals yourself, because restaurant meals are probably more like 30-50-20. Keep in mind this is a calorie ratio. Fat has 9 calories/gram while carbs and protein are 4 calories/gram. This results in a consumption ratio by weight of about 20g fat, 40g carb, 40g protein.
Also exercise 3x/week.
i agree with you about the processed foods. we hardly eat any and try to do best with whole foods at dinner time. try what i can during lunch at work.
Originally Posted by JLay87
This plus carb cycling.
But the most important thing is discipline. Plan your diet and stick to it. NO EXCEPTIONS.
I'm about to start working out again (didn't have a gym for a while) and I have my diet/lifting/cardio planned in advance. I prepare all of my meals for the week on Sunday and have no other food in the house to tempt me.
you see, this right now doesnt require Discipline on my part (well, at least in the conventional sense of it ) as it did before.
before, i had the concept of 'diet' drilled into my head as a notion of something requiring discipline, and something that must work against my happiness and sets me up for failure. it is the very gist of 'sustained discipline' for a lifetime doesnt really work for a person like me.
but now this sensible approach to eating, this new lifestyle change, new philosophy behind what eating really means, change, is a key into sustained success for me. it has been 6 weeks, and i still havent failed ONE day. i failed every weekend prior whenever i went on the crazy rollercoaster weight loss diets and so forth. i lost alot. but i gained back so much.
Originally Posted by LTJazz
You might want to look into the concept of intermittent fasting. Initial studies have actually shown this to be beneficial to health. Just google "Eat Stop Eat," and check out the Fitness Black Book website. There's certainly some useful information.
For example, I maintain a lean but fit body type with a light version of this and very little exercise. It's definitely low maintenance and beats going to the gym religiously.
i ve heard of an occasional fast does benefit the body and mind. however, it is not something i will look into currently at this moment.
Originally Posted by joonian
I would second the suggestion not to eat processed nutrients and to stick to whole foods.
Many people who want to lose weight start out by jogging/running/walking for increasingly longer periods. While these activities are useful in improving or maintaining your cardiovascular performance, they are rarely useful in losing weight or looking better. This is because cardiovascular exercise doesn't necessarily build muscle and muscles help you create a trimmer silhouette and burn fat.
For example, think about a marathoner's physique compared to a sprinter's. Long-distance runners have fantastic cardiovascular systems that can deliver energy consistently for hours. But you need great genes for you body to survive that kind of training. Your knee joints, for example, have to be well aligned, otherwise you risk permanent knee injuries. The problem is compounded if you are already overweight. Each step you run or walk puts your knees and ankles at risk of injury because your muscles and ligaments are not used to the repetitive impact.
Sprinters, on the other hand, train with intense bursts of activity. These require less time, put on more muscle and can be adapted to be low-impact or to suit your needs.
I've personally tried long-distance running for a number of years but recently switched to high-intensity workouts (boxing, specifically) and I find myself more motivated, requiring less time for workouts (even half an hour gets me a good workout, compared to at least 90 minutes for running), and more functional strength and fitness.
So keep at the cardio if you enjoy it, but don't feel like it's the only (or best) way to lose weight.
agreed. but my purpose is not to look athletic or muscular (dont get me wrong, the look of olympian sprinters do look impressive and is a great artistic look to the body. very beautiful)
i always want to achieve the lean runner's look. for me, i am doing alot of this for health benefit, but alot of it is also so i can wear my favorite clothes the way i want. i like the look of a slim suit. elegantly refined lines. ive seen maurice green in a suit once, and it looked horrible (even though i believe it was tailor made for him).
mind you , i dont want skin and bones, i do have alot of muscle on me from prior years, you have to meet me in person to know.
Originally Posted by kabert
I find the best way to lose weight and get in better shape is to have a 10k running race that I've signed up for in the future. If I have that, I know I'll force myself to get out and run and to be more careful eating. Even better if you sign up with a friend/family member.
Another approach is to get together 3 or 4 friends or family members and set a date in a month or two -- the person who loses the least amount (or all but the winner) must suffer some consequences -- picking up a round of golf, drinks, and a big dinner, paying $1,000 cash, or something else that's a reward for the winner and something the losers want to avoid.
this is what im doing with the walking challenge at work. it is 12 weeks of sustained walking program to see who gets the most at the end for a prize. i dont want to let my group down. and that has been a PRIMER in my initial motivation (to get me off my butt). but you are right, there is always a better advantage with those who need to keep accountable with a group of persons, rather than doing it on your own.
Originally Posted by Clyde
If you're not eating good food then you might be losing some weight but you certainly aren't getting healthier. Limit you carbs, most people eat 4 times as many carbs as they should. Eat whole foods, LOTS of veggies, frozen or fresh, not canned. Eggs, chicken, beef, dairy.
the difference is knowing what one has to do, and knowing but just cant help it.
im a big carbs guy. i need it. ill go crazy without it. i do eat it 3 times as many as i should. but however, it is less than what i used to do 4 or 5 times. so at least it is progress at the least.
Originally Posted by vinouspleasure
I have a friend who I trust (phd, conducts heart research) and he suggested the south beach diet with the modification of eating mostly fresh fish (mostly salmon) instead of red meat. He lost 25 pounds on the diet, I tried it and lost 19. What's nice about the diet is that you lose a lot weight in phase 1 (3 weeks). I think it was about 12 pounds for me. Over the next 2 months I lost the another 7 pounds.
love salmon . problem is, we always get the farm raised (orange tinted) salmon. (still is a freakin expensive 9 bux a pound now).
i heard both bad and good about that kind of salmon. one says something about mercury. one other says those are blown out info and it is decent to eat . anyways, salmon is my favorite fish. in fact, my favorite MEAT.
thanks all, i am down to 191 now (192?) . have about 13 pounds to go. but i dont see it as a goal anymore. just an incidental figure. i hope to keep this sensible eating and exercise lifestyle and sustain it for rest of my life