Loosing weight - what to eat
Discussion
amare32 said:
Yes calorie counting does have its uses however, I don't do any of that and just eat balanced and healthy in general with some treats on occasion.
People often want to make the change ASAP but will often revert to bad habits very quickly. I set myself a goal to make a complete change in July 2011 at age 33 and went from 75kg to 59kg by May 2012. Stripped all the fat off and then added 5kg of lean mass and have been the same since. I'm now at 7% bodyfat and at 37, in the best shape of my life.
Everything was achieved with ZERO Calorie counting or supplements. Then again, I've been training in the gym 3/4 times a week, play basketball 2 hours every Wed and play competitive tennis and including training, I spend 8-10+ hours on the tennis court so no, if you expend enough energy, you need not worry about calories.
People are so fixated on that.
Top work!People often want to make the change ASAP but will often revert to bad habits very quickly. I set myself a goal to make a complete change in July 2011 at age 33 and went from 75kg to 59kg by May 2012. Stripped all the fat off and then added 5kg of lean mass and have been the same since. I'm now at 7% bodyfat and at 37, in the best shape of my life.
Everything was achieved with ZERO Calorie counting or supplements. Then again, I've been training in the gym 3/4 times a week, play basketball 2 hours every Wed and play competitive tennis and including training, I spend 8-10+ hours on the tennis court so no, if you expend enough energy, you need not worry about calories.
People are so fixated on that.
MURRAY007 said:
If your 7% body fat, i take it your what most people call skinny, and not ripped.
You're confusing BMI and Bodyfat%.You can be heavy, very muscular and have 5% bodyfat. In that state, you'll probably be entering bodybuilding competitions.
Edited by Hoofy on Monday 22 December 13:13
I am a greedy fat t
t.
Say this before every meal. Eat less. Avoid Crisps, Chocolate, cake and alcohol. Eat less of everything else.
Exercise.
It worked for me. 16 stone last Christmas, 15 stone now.
Yes it could have been 13 stone by now, but I failed to consistently follow my rules.
t. Say this before every meal. Eat less. Avoid Crisps, Chocolate, cake and alcohol. Eat less of everything else.
Exercise.
It worked for me. 16 stone last Christmas, 15 stone now.
Yes it could have been 13 stone by now, but I failed to consistently follow my rules.
Pit Pony said:
I am a greedy fat tt.
Say this before every meal. Eat less. Avoid Crisps, Chocolate, cake and alcohol. Eat less of everything else.
Exercise.
It worked for me. 16 stone last Christmas, 15 stone now.
Yes it could have been 13 stone by now, but I failed to consistently follow my rules.
Interestingly I followed the rules and went from sixteen stone to thirteen stone.t. Say this before every meal. Eat less. Avoid Crisps, Chocolate, cake and alcohol. Eat less of everything else.
Exercise.
It worked for me. 16 stone last Christmas, 15 stone now.
Yes it could have been 13 stone by now, but I failed to consistently follow my rules.
If you stick to it it works, if you don't progress is slower
The problem with these threads is not that the answers are wrong but that the question is wrong as well.
You need to ask yourself why losing weight is a goal? who cares what number comes up on the scales? When most people get to the crux of why they want to make a change it is usually the following: to look more attractive, to be healthier, to function better and to have more confidence. It is a fallacy that seeing numbers reduce on a set of scales will give you all these things.
Stop eating crap, do some weights and do some form of cardio, this will get most people to 80% of where they want to be.
You need to ask yourself why losing weight is a goal? who cares what number comes up on the scales? When most people get to the crux of why they want to make a change it is usually the following: to look more attractive, to be healthier, to function better and to have more confidence. It is a fallacy that seeing numbers reduce on a set of scales will give you all these things.
Stop eating crap, do some weights and do some form of cardio, this will get most people to 80% of where they want to be.
272BHP said:
The problem with these threads is not that the answers are wrong but that the question is wrong as well.
You need to ask yourself why losing weight is a goal? who cares what number comes up on the scales? When most people get to the crux of why they want to make a change it is usually the following: to look more attractive, to be healthier, to function better and to have more confidence. It is a fallacy that seeing numbers reduce on a set of scales will give you all these things.
Stop eating crap, do some weights and do some form of cardio, this will get most people to 80% of where they want to be.
I'm not a scale watcher, I haven't been on a scale in a long time. (Been busy today but will jump on the scales tomorrow in work) I just have the idea that being healthier will just be better for me in the log run, realising how I don't miss drinking (free bar tonight at the works Christmas party in a brewery so I had half just to be polite, but can't say I miss the taste.) smoking the past 2 weeks has amazed me how disgusting I was not only killing my lungs but also the smell it's horrendous. And finally out on my bike the other week I realised its great exercising but eating crap when not riding doesn't equal out. You need to ask yourself why losing weight is a goal? who cares what number comes up on the scales? When most people get to the crux of why they want to make a change it is usually the following: to look more attractive, to be healthier, to function better and to have more confidence. It is a fallacy that seeing numbers reduce on a set of scales will give you all these things.
Stop eating crap, do some weights and do some form of cardio, this will get most people to 80% of where they want to be.
So thank you to everyone who has provided some great information for me to start on this healthier lifestyle. I'll sort out myfitnesspal now and the other link provided asked for body fat, how do I get this measured or should I take a guesstimate based on the above images? I'd say between 25-30%
A few more bits of information for you.
I'm 29 mainly sat at a desk 5 days a week, the cycle to work is 4miles each way (currently only cycle once a week but going to increase that progressively) ride off-road about 15-20miles every 2 weeks at present more in the summer but again looking to increase that when the trails dry out.
Anything else that may help?
Sounds like you already know what you want to do so I'm not going to add too much to what's been said here already however, sustainability is the key, finding a healthy diet that works for you may take a few weeks to tweak but once you get into the rhythm of diet and exercise it gets very very simple. The results will be almost instantaneous and will add to your motivation. I personally have never counted calories but if you use that as a tool for success then use it, but ignore the body fat measurement charts - use the mirror, a much better indicator.
Hoofy said:
MURRAY007 said:
If your 7% body fat, i take it your what most people call skinny, and not ripped.
You're confusing BMI and Bodyfat%.You can be heavy, very muscular and have 5% bodyfat. In that state, you'll probably be entering bodybuilding competitions.
Edited by Hoofy on Monday 22 December 13:13
Asterix said:
Hoofy said:
MURRAY007 said:
If your 7% body fat, i take it your what most people call skinny, and not ripped.
You're confusing BMI and Bodyfat%.You can be heavy, very muscular and have 5% bodyfat. In that state, you'll probably be entering bodybuilding competitions.
Edited by Hoofy on Monday 22 December 13:13
R8VXF said:
Use this to work out a rough maintenance level for your calorific intake: http://iifym.com/iifym-calculator/
Use MyFitnessPal to monitor said intake. Once you have a couple of weeks hitting your targets review any weight loss/gain. If gaining/maintaining weight then lower calories by 500 per week and then review after a couple more weeks.
Try getting some proper resistance training in, as lifting heavy weights elevates the body's metabolism for a longer period of time after training than cardio does.
So I have weighed myself this morning and I'm 104.1kg I've used the calculator, and it suggests 15% for fat loss which is 2052 calories per day which breaks down to 214.2g carbs, 167.2g protein 58.5g fat and 46-57g fiber so now I will spend the next few days trying to make a menu based around that for me to start.Use MyFitnessPal to monitor said intake. Once you have a couple of weeks hitting your targets review any weight loss/gain. If gaining/maintaining weight then lower calories by 500 per week and then review after a couple more weeks.
Try getting some proper resistance training in, as lifting heavy weights elevates the body's metabolism for a longer period of time after training than cardio does.
I have downloaded my fitnesspal on my phone and linked it to strava and I'm seriously impressed for a free app it is great and im quite tempted by an UP3 when they come out in the new year to link to it aswell.
however the one luxury I did forget about is tea with sugar so I will have to stop that at some point but not just yet (I'll cut out the sugar)
ecsrobin said:
R8VXF said:
Use this to work out a rough maintenance level for your calorific intake: http://iifym.com/iifym-calculator/
Use MyFitnessPal to monitor said intake. Once you have a couple of weeks hitting your targets review any weight loss/gain. If gaining/maintaining weight then lower calories by 500 per week and then review after a couple more weeks.
Try getting some proper resistance training in, as lifting heavy weights elevates the body's metabolism for a longer period of time after training than cardio does.
So I have weighed myself this morning and I'm 104.1kg I've used the calculator, and it suggests 15% for fat loss which is 2052 calories per day which breaks down to 214.2g carbs, 167.2g protein 58.5g fat and 46-57g fiber so now I will spend the next few days trying to make a menu based around that for me to start.Use MyFitnessPal to monitor said intake. Once you have a couple of weeks hitting your targets review any weight loss/gain. If gaining/maintaining weight then lower calories by 500 per week and then review after a couple more weeks.
Try getting some proper resistance training in, as lifting heavy weights elevates the body's metabolism for a longer period of time after training than cardio does.
I have downloaded my fitnesspal on my phone and linked it to strava and I'm seriously impressed for a free app it is great and im quite tempted by an UP3 when they come out in the new year to link to it aswell.
however the one luxury I did forget about is tea with sugar so I will have to stop that at some point but not just yet (I'll cut out the sugar)
WinstonWolf said:
ecsrobin said:
R8VXF said:
Use this to work out a rough maintenance level for your calorific intake: http://iifym.com/iifym-calculator/
Use MyFitnessPal to monitor said intake. Once you have a couple of weeks hitting your targets review any weight loss/gain. If gaining/maintaining weight then lower calories by 500 per week and then review after a couple more weeks.
Try getting some proper resistance training in, as lifting heavy weights elevates the body's metabolism for a longer period of time after training than cardio does.
So I have weighed myself this morning and I'm 104.1kg I've used the calculator, and it suggests 15% for fat loss which is 2052 calories per day which breaks down to 214.2g carbs, 167.2g protein 58.5g fat and 46-57g fiber so now I will spend the next few days trying to make a menu based around that for me to start.Use MyFitnessPal to monitor said intake. Once you have a couple of weeks hitting your targets review any weight loss/gain. If gaining/maintaining weight then lower calories by 500 per week and then review after a couple more weeks.
Try getting some proper resistance training in, as lifting heavy weights elevates the body's metabolism for a longer period of time after training than cardio does.
I have downloaded my fitnesspal on my phone and linked it to strava and I'm seriously impressed for a free app it is great and im quite tempted by an UP3 when they come out in the new year to link to it aswell.
however the one luxury I did forget about is tea with sugar so I will have to stop that at some point but not just yet (I'll cut out the sugar)
Hoofy said:
WinstonWolf said:
ecsrobin said:
R8VXF said:
Use this to work out a rough maintenance level for your calorific intake: http://iifym.com/iifym-calculator/
Use MyFitnessPal to monitor said intake. Once you have a couple of weeks hitting your targets review any weight loss/gain. If gaining/maintaining weight then lower calories by 500 per week and then review after a couple more weeks.
Try getting some proper resistance training in, as lifting heavy weights elevates the body's metabolism for a longer period of time after training than cardio does.
So I have weighed myself this morning and I'm 104.1kg I've used the calculator, and it suggests 15% for fat loss which is 2052 calories per day which breaks down to 214.2g carbs, 167.2g protein 58.5g fat and 46-57g fiber so now I will spend the next few days trying to make a menu based around that for me to start.Use MyFitnessPal to monitor said intake. Once you have a couple of weeks hitting your targets review any weight loss/gain. If gaining/maintaining weight then lower calories by 500 per week and then review after a couple more weeks.
Try getting some proper resistance training in, as lifting heavy weights elevates the body's metabolism for a longer period of time after training than cardio does.
I have downloaded my fitnesspal on my phone and linked it to strava and I'm seriously impressed for a free app it is great and im quite tempted by an UP3 when they come out in the new year to link to it aswell.
however the one luxury I did forget about is tea with sugar so I will have to stop that at some point but not just yet (I'll cut out the sugar)
I found that some of the things i *thought* were healthy contained more sugar than actual sugar! 
WinstonWolf said:
If I bonk while exercising I'll swallow a few tablespoons of sugar straight from the jar. It's nowhere near as bad as a supposedly *healthy* snack bar.
Guess that depends on your goals. If I were aiming to lose weight I wouldn't eat calories to boost energy levels. I'd just soldier on through with perhaps a sip of water.Hoofy said:
WinstonWolf said:
If I bonk while exercising I'll swallow a few tablespoons of sugar straight from the jar. It's nowhere near as bad as a supposedly *healthy* snack bar.
Guess that depends on your goals. If I were aiming to lose weight I wouldn't eat calories to boost energy levels. I'd just soldier on through with perhaps a sip of water.Edited by chris watton on Tuesday 23 December 11:58
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