Hi everybody , im new to this whole forum business, but I would really like to lose 50 pounds to return to a healthy weight, and I heard its best to do it with group support - and tips and advice from other pple out there would be greatly appreciated!
If you give me a little background on your eating and exercise history, along with your physical stats I can probably offer some very sound advice. Height Weight Waist measurment body fat % if you know it
Here's an example of what I told someone who needed some help on bodybuilding.com, if I know all your specs I can give you some ballpark #'s to start with: If you want to make absolutely sure your body composition is moving in the right direction, you gotta track all your macros (protein / carbs / fat). It can be a complete bitch sometimes and it makes eating new things a pain but that is your guaranteed solution if you want to go there. Make very small changes as you continue to improve in order to stymie the plateaus that you are bound to encounter. Aim to lose two pounds a week. The first time you only drop 1 pound instead of 2, start to introduce some low intensity cardio while keeping macros the same. The next time progress stalls, maybe lift an extra day a week. Then introduce a little bit of carb cycling, then finally maybe some HIIT while treating eating around those sessions like a mini workout. This type of progress will take you a long long way. As always though, consistency is priority number one. It doesn't matter if you work your ass off for 3 weeks then fall off the band wagon completely for 1 week and then try to work hard again. That's not to say be anal about it all the time, psychological breaks are important but you can easily take 7 steps back in 7 days after taking 6 steps forward by doing everything PERFECTLY for 3 whole weeks. The key is taking tiny steps backward and huge leaps forward. As a general rule, match your carbs to your energy demands. If you're not doing anything physical at all your brain and CNS will use about 100g of glucose a day alone. So that's a baseline unless you decide to do a Keto diet. So if you are lifting light weights, eat a good pre, and post workout meal and aim for a total of about 200g of carbs for the day. Protein and Fat should remain relatively consistent. The lower your calories go below maintenance the more important abundant amounts of protein become. So if you're losing 3 pounds a week 1.3g of protein per pound of bodyweight. Losing 1 pound a week might call for 1g of protein per pound of bodyweight. I would try to stay above 1g per pound at all times, and keep your protein sources high in quality, (meat / eggs). Get your fat from a wide variety of sources (you need saturated fat too) and consume 70-100g a day. If you feel very comfortable with less that is okay too. so a good starting template might be... 200g Carbs 200g Protein 100g Fat A day, that's 2500 calories, that's probably a good starting point. If you log all your food you'll quickly realize that eating junk food will make you miserable because your stomach will be dealing with a lot more room inside it and it will growl and let you know it doesn't like you while you stare at your 2,500 kcal goal that is already halfway complete by noon. After your first plateau you might want to adjust your macros like this. 190g Carbs 210g Protein 90g Fat Then if you plateau again don't change anything, except walking a mile every other day. If you can find something really fun like basketball or tennis, staying in shape becomes a joy though, I don't feel miserable at all playing basketball even though I'm constantly pushing my limits. Eat a lot of veggies, get some fruit in every day, and maybe check out some high-fiber cereals like Fiber One. But most of all, MACROS MACROS MACROS! Best of luck man!
i suggest joining www.livestrong.com and using TheDailyPlate.. it will really help you watch what you eat and break it down for you.. you can set it up as to how active you are and how much weight you plan to lose per week and it will set your daily calorie intake.. personally the daily plate has really helped me with watching what i eat because it has shown me what foods are not necessarily bad for me but more unhealthy and helps finding healthier alternatives... also there are forums on there with some very helpful people and many many people in the same boat as you and me.. and support groups and "Dares" which are like support groups where you set different challenges that are also being done by 1000s of other people.. whether its losing weight... quitting smoking.. etc..
Thanks Joker, not sure why I stumbled into this thread but lately I've been trying to lose a couple, been biking to work everyday, watching what I eat, etc, and that MyPlate thing is kickass and I already know its gonna help me a lot. Props man :cheers2:
yea.. it is a great help.. i was told about it by another member of this forum actually... PS: sometimes it can be a pain in the ass to try and calculate a recipe with TheDailyPlate.. so i use this site http://recipes.sparkpeople.com/recipe-calculator.asp you can add all your ingredients and then decide how many servings you want to make it and it will give you all the nutritional facts you need.. and you can manually add it to TheDailyPlate
Taking the low fat and less oil content foods. Fresh fruits and raw vegetables are preferable. Regular zagging is needed. Prefer only cooked food. These are the some of the terms which we need to follow and this may helps to weight loss.
hi........................... friends, Are you considering a weight loss diet? You may plan to start by cutting out cookies and chips, but be careful. Limiting people’s choices of junk food makes them eat less junk food, but doesn’t help them to lose weight because they tend to compensate by eating more calories within other food groups,
According to me you should concentrate to your diet and also take some exercise. It is most important to weight loss. Make sure that you take low fat and carbs in your diet. And i think cycling and swimming are best exercise ever.
