Okay, How do I lose weight?

[maxjohan]

I got a fat belly, and I want to get rid of it.

I used to be very slim, now a days I am not.

Any tips to get in shape, should I just run a mile daily?

I used to be active in sports too. Pzzz...

[Arnox]

Eat less exercise more.

[Achmed]

stop eat cheesy burgers

[KrissyElise]

-Lower your calorie intake.
-Do more CARDIO
-CARDIO
-CARDIO I know it sounds like alot but one hour per day.
-When reading food labels no more than 10% of the calories should be fat calories.
-Eat more SMALL meals. About 6 small meals a day.
-Eat slower so your body has time to tell you you're full.

[bzent]

Eat better, use some kind of tool to keep track of your food intake. Pay attention to carbs, sugars, amino acids, etc...

Exercise! Go ride a bike, swimming, jogging, hiking. Get an aircard for your computer and take a hike up into the mountains every day to do any adult work.

[seeandsee]

Originally Posted by maxjohan

I got a fat belly, and I want to get rid of it.

I used to be very slim, now a days I am not.

Any tips to get in shape, should I just run a mile daily?

I used to be active in sports too. Pzzz...

Protein diet!

Gym + protein dier + run 15min every day and you will see nice results@!

[bzent]

Sex is good exercise, too. Get laid more. ;)

[D Ghost]

Watch what you eat and drink... some people think exercise is most important, but it really doesn't matter if you are eating and drinking the same.

Whether you are trying to lose weight or build muscle, it's mostly about eating, not actually working out.

There are some articles out there too about this.

[maxjohan]

OKay thanks,

I will get out and run for a while.

I have been doing it for a few weeks. Like 2. LOL

Anyway, I think I don't get going hard enough.

I see what I can do today. (Double distance)

Peace.

Max

[LoveSandra]

Originally Posted by Arnox

Eat less exercise more.

indeed. and no weed

[Choopa Phil]

i love threads like this, as if diet/exercise were some type of secret. cant really help u much if all ur doing is asking how to lose weight. U post nothing about your current diet, height, weight, etc. of course doing anything over and above NOTHING will yeild you results.

[Choopa Phil]

Originally Posted by LoveSandra

indeed. and no weed

weed actually speeds up ur metabolism. not saying its good for weight loss, but it doesnt make u fatter. only if u get the hardcore munchies!

[Itchy]

Originally Posted by DLXphil

weed actually speeds up ur metabolism. not saying its good for weight loss, but it doesnt make u fatter. only if u get the hardcore munchies!

Smoke more in the morning then the night

[candyflip]

As a swimmer, I've always been surprised that there haven't been any sort of mainstream swimming diet/workout regimens. Swimming is the best all round exercise for your body, and hardly anyone really gets in the pool and swims.

[baddog]

Wii Fit has helped me lose 20+ lbs

[sperbonzo]

Originally Posted by maxjohan

OKay thanks,

I will get out and run for a while.

I have been doing it for a few weeks. Like 2. LOL

Anyway, I think I don't get going hard enough.

I see what I can do today. (Double distance)

Peace.

Max

You also need to mix that with some weights/resistance training. Cardio is only really burning calories while you are performing it. When you tear up your muscles with weight training, your body needs to repair them, and will burn calories all night while it does so....


...and eat smaller portions. Get used to being hungry for a week, your stomache will shrink down and you will be satisfied with less after a while.






.

[Agent 488]

[Mr. Romance]

Cut out dairy, sugar and carbs. No fast food and no sodas. Drink water at least 8 glasses per day. Eat at least 5 meals per day smaller ones. Start walking and I would order p90x. I have lost 17 lbs on it. www.Beachbody.com/P90X

Mr. Romance

[whorehole]

If you drink soda, get rid of that first thing. Replace it with water or carbonated water
(La Croix water in cans is good- 0 calories)


Then you need to cut down on your caloric intake. Start by cutting your intake by 500 calories a day.

If you have a smart phone, get a free calorie counting app that has a big archive of foods- theres one by "fat secret" on Android Market called "calorie counter"

use that to first: count calories of your normal eating habits for a couple days.. figure out what you take in each day.


Then cut that by 500 calories for a few weeks. That plus no soda.

During this time start slowly ramping up increased exercise. You dont want to go crazy too fast or youll probably burn out, get sore and quit. Just add a little cardio to your day as mentioned above.

Go a month or so like this, and then see how your weight is.

If youre still not losing a couple pounds a month, drop some more calories from your diet and keep ramping up your exercise.

There is really nothing more to it than that- all the "tricks" are BS. Weight is all about calories in and calories out (burned)

you need to find the right balance to move your body in the direction you want.

Once you get your cardio up a bit and you are used to it, you can add some simple weight lifting- dont need to go crazy with it- dumbell exercises will work.. this will add muscle, which will increase your metabolism and help you burn more calories.


That is the stark truth about weight.


Its not as easy to do as it sounds, bhut stick with it and it can work.

Also, ask AZLORD about it- he did the same kind of thing and he's like half the weight from a year ago now- its amazing


This site looks low-fi, but it has alot of good info:

http://www.intense-workout.com/weight_loss.html

[MetaMan]

Originally Posted by Arnox

Eat less exercise more.

dont listen to these idiots.

eat MORE but eat HEALTHIER and watch your calories. the more you eat your body goes into burn mode, by eating less you will have a yo yo effect.

and make sure you do WEIGHTS, and work on different muscle groups.

i would also run for 30min (preferably 45min at least 5 days a week)

[Tom_PM]

Write it down. Write down your foods and calories (round up). Write down how many of what exercise you do. Write down your weight.

Those pocket sized spiral notebooks are like 3 for a buck in the stationary aisle of the supermarket.

[Darkcrni]

Best thing is to fuck more!
3-4 times a day! Yup....thats it!

[dyna mo]

there's a lot of good general advice in this thread but Phil knows his shit, it helps a lot to count calories as closely as possible and comparing that to weight loss per week and adjust for your personal results.

[CarlosTheGaucho]

Originally Posted by KrissyElise

-Lower your calorie intake.
-Do more CARDIO
-CARDIO
-CARDIO I know it sounds like alot but one hour per day.
-When reading food labels no more than 10% of the calories should be fat calories.
-Eat more SMALL meals. About 6 small meals a day.
-Eat slower so your body has time to tell you you're full.

That's correct, in addition to that:

It really is no rocket science:

Your basal metabolism is say 8 000 kJ per day

If you sit by the PC whole day you may burn say 10 000 kJ per day

So if your intake is 10 000 kJ per day you're even

Make sure you eat the right things, not processed food,

Food is your fuel and food is what your body is build from, if you eat shit you're body won't look good

So take say 5 small meals a day, meals that make sense, don't torture yourself with food you don't like but find something healthy that you actually like

Then you need some protein, at least say 1 g per kg (2,2 g per pound?), you need more if you do weights, you can raise it to as much as 2 g per kg if you do weights, but not more otherwise the body will store it, and not use it for regenerating and building muscle

The rest should be carbohydrates, complex carbohydrates, not processed

Try not to do more than 50 g of fat a day, fat is in everything and it's essential, your hormones need fat, but not more than cca 50 - 70 g of intake a day

Put together five meals a day that correspond with that above and give you say 10 000 kJ

Each meal say 15 - 30 g protein

5 - 10 g fat

30 - 60 g carbohydrate

(very roughly) but it really is not rocket science

NOW you need to raise the amount of energy you burn:

I am doing 600 calories which is roughly 2 400 kJ per cardio session, which is say 50 minutes of intense cardio

You may start with less, say 1600 kJ per session which is 50 minutes in lower pace or say 30 - 35 minutes intense, I recommend a longer work out because it takes as much as 15 minutes till you start to burn fat

Also, you shouldn't go over 70 pct. of your maximum heart rate, measure your maximum heart rate and keep it around 70 pct. during the whole cardio work out

That means your intake is say 10 000 kJ but you burn say 11 600 kJ a day, which is good and you can play with it, do whatever works and doesn't make you feel tired or something

That way you'll be slowly burning fat, be patient at the start, keep the routine, keep discipline, already in one month time you'll be able to see first results


Just a very rough example of the process ..

[CarlosTheGaucho]

Originally Posted by DLXphil

i love threads like this, as if diet/exercise were some type of secret. cant really help u much if all ur doing is asking how to lose weight. U post nothing about your current diet, height, weight, etc. of course doing anything over and above NOTHING will yeild you results.

That's definitely correct, this is the input required for putting together a more or less sensible work out plan

[dyna mo]

oh, and the no weed thing is bubkis! i've posted my stats around here already lol.

[thehand]

This is what worked for me (-35 pounds since the end of February).
Work out with a trainer every day (I need to be pushed or I slack off).
Keep you caloric intake under 1500 a day, low fat , low sugar, low salt (for weight loss).
I eat only fish, brown rice, pasta, protein shakes & vegetables.
No soda of any kind.
No beer.
Tequila shots when going out.

[The Demon]

Originally Posted by maxjohan

I got a fat belly, and I want to get rid of it.

I used to be very slim, now a days I am not.

Any tips to get in shape, should I just run a mile daily?

I used to be active in sports too. Pzzz...

There are hundreds of daily calorie intake calculators online, use one. Then whatever your daily maintenance is, subtract 500-700 calories of that, and spread it out over 5 meals. Try to work out at least 3 days a week, and consume at least 1 gram of protein per 1 pound of Lean Body Mass(which we can calculate). That way you'll be burning pure fat without burning muscle. Just remember, a diet is 80% of your bodily transformation. Working out itself is 20%, more like maintenance.

[The Demon]

Originally Posted by thehand

This is what worked for me (-35 pounds since the end of February).
Work out with a trainer every day (I need to be pushed or I slack off).
Keep you caloric intake under 1500 a day, low fat , low sugar, low salt (for weight loss).
I eat only fish, brown rice, pasta, protein shakes & vegetables.
No soda of any kind.
No beer.
Tequila shots when going out.

This is not necessarily sound advice for most people, as being under 1500 a day increases the chance of being in a state of Ketosis. You don't want your body going into starvation mode. I consume about 1500-1800 calories a day, and then on cheat days I do about 2300.

[The Demon]

Originally Posted by carlosthegaucho

that's correct, in addition to that:

It really is no rocket science:

Your basal metabolism is say 8 000 kj per day

if you sit by the pc whole day you may burn say 10 000 kj per day

so if your intake is 10 000 kj per day you're even

make sure you eat the right things, not processed food,

food is your fuel and food is what your body is build from, if you eat shit you're body won't look good

so take say 5 small meals a day, meals that make sense, don't torture yourself with food you don't like but find something healthy that you actually like

then you need some protein, at least say 1 g per kg (2,2 g per pound?), you need more if you do weights, you can raise it to as much as 2 g per kg if you do weights, but not more otherwise the body will store it, and not use it for regenerating and building muscle

the rest should be carbohydrates, complex carbohydrates, not processed

try not to do more than 50 g of fat a day, fat is in everything and it's essential, your hormones need fat, but not more than cca 50 - 70 g of intake a day

put together five meals a day that correspond with that above and give you say 10 000 kj

each meal say 15 - 30 g protein

5 - 10 g fat

30 - 60 g carbohydrate

(very roughly) but it really is not rocket science

now you need to raise the amount of energy you burn:

I am doing 600 calories which is roughly 2 400 kj per cardio session, which is say 50 minutes of intense cardio

you may start with less, say 1600 kj per session which is 50 minutes in lower pace or say 30 - 35 minutes intense, i recommend a longer work out because it takes as much as 15 minutes till you start to burn fat

also, you shouldn't go over 70 pct. Of your maximum heart rate, measure your maximum heart rate and keep it around 70 pct. During the whole cardio work out

that means your intake is say 10 000 kj but you burn say 11 600 kj a day, which is good and you can play with it, do whatever works and doesn't make you feel tired or something

that way you'll be slowly burning fat, be patient at the start, keep the routine, keep discipline, already in one month time you'll be able to see first results


just a very rough example of the process ..

qft........

[CarlosTheGaucho]

Originally Posted by dyna mo

oh, and the no weed thing is bubkis! i've posted my stats around here already lol.

I can't smoke that shit it has unpredictable effects on my perception of things around me

[mgtarheels]

Originally Posted by seeandsee

Protein diet!

Gym + protein dier + run 15min every day and you will see nice results@!

A protein diet when trying to cut is not a good idea.

[The Demon]

Originally Posted by mgtarheels

A protein diet when trying to cut is not a good idea.

wrong wrong wrong wrong, wrong wrong wrong wrong

[mgtarheels]

Originally Posted by The Demon

wrong wrong wrong wrong, wrong wrong wrong wrong

No.

Assume you're cutting at 2500 cals per day, you do NOT want to be at 250g of protein when beginning to cut. It'll be counter-active. What you need to do is cut that 250 down to about 75/day.

Less powder, more food. Less negative impact, bigger deficit.

[mgtarheels]

The easiest way of estimating caloric needs is to go by your intake on a typical 'calories per kilogram of weight'.

Typically this is:

- 25 to 30 kcals/kg/day for normal, healthy individuals with little to no daily physical activity [11.5-13.5 kcal/pound]

- 30 to 35 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [13.5-16 kcal/ pound]

- 35 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].

[The Demon]

Originally Posted by mgtarheels

No.

Assume you're cutting at 2500 cals per day, you do NOT want to be at 250g of protein when beginning to cut. It'll be counter-active. What you need to do is cut that 250 down to about 75/day.

Less powder, more food. Less negative impact, bigger deficit.

Actually, it's not counter active at all. You see, people seem to think that you have to either lose fat, or build muscle, but you can't do them at the same time, which can't be more inaccurate. One method is Carb Cycling, which I can expand on later. The other method is to stay with the caloric deficit, but maintain something like a 50-30-20 Protein-Carbs-Fat diet, where you're getting at least 1.5 grams of protein per 1 lb of lean body mass. So what you're doing is burning fat, and supplanting your muscles with enough protein to slowly build muscles while on a cut.

[The Demon]

Originally Posted by mgtarheels

The easiest way of estimating caloric needs is to go by your intake on a typical 'calories per kilogram of weight'.

Typically this is:

- 25 to 30 kcals/kg/day for normal, healthy individuals with little to no daily physical activity [11.5-13.5 kcal/pound]

- 30 to 35 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [13.5-16 kcal/ pound]

- 35 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].

Or you can just go to
http://www.freedieting.com/tools/calorie_calculator.htm

[LeRoy]

Go to the beach and start surfing . Thats the best way.

Too far from the beach? Martial arts

Working out and dieting sux

[mgtarheels]

Originally Posted by The Demon

Actually, it's not counter active at all. You see, people seem to think that you have to either lose fat, or build muscle, but you can't do them at the same time, which can't be more inaccurate. One method is Carb Cycling, which I can expand on later. The other method is to stay with the caloric deficit, but maintain something like a 50-30-20 Protein-Carbs-Fat diet, where you're getting at least 1.5 grams of protein per 1 lb of lean body mass. So what you're doing is burning fat, and supplanting your muscles with enough protein to slowly build muscles while on a cut.

No one mentioned anything about building muscle while cutting. Cutting has no relevancy to losing muscle, stop going off tangent.


You mentioned Ketosis, so then I assume you understand Ketogenic diets. These diets support what I'm saying, while messing with your carbs.

Cutting should not be 50-30-20, it should be 60-30-10, and that's not to start.

This is going on the assumption that he won't be lifting, but just diet and cardio.

[The Demon]

Originally Posted by mgtarheels

No one mentioned anything about building muscle while cutting. Cutting has no relevancy to losing muscle, stop going off tangent.

A protein diet when trying to cut is not a good idea.

As usual, you have no idea what you're talking about. I mean the bolded text is so stupid and contradictory to reality, I couldn't help but actually laugh, seeing as how cutting has EVERYTHING to do with losing muscle. That's why there's a difference between losing weight, and losing fat. Most people lose fat and muscle when they cut, hence the increased weight loss. Those who know what they're doing lose 1-2 pounds a week, and it's consisting of pure body fat. It's extremely difficult [b]NOt losing muscle while cutting, because you're going below your maintenance and have to supplement your muscles with protein.

You mentioned Ketosis, so then I assume you understand Ketogenic diets. These diets support what I'm saying, while messing with your carbs.

Cutting should not be 50-30-20, it should be 60-30-10, and that's not to start.

This is going on the assumption that he won't be lifting, but just diet and cardio.

I've never heard of 60-30-10, so I assume you're just making shit up. Furthermore, I assume you mean 60% carbs and not protein, which is still not smart at ALL if he wants to cut. Finally, cardio doesn't have much of a point if you're already cutting. Ideally if you're cutting, you best supplement that with weight training.

[tiger]

Originally Posted by The Demon

Or you can just go to
http://www.freedieting.com/tools/calorie_calculator.htm

That looks like a cool little tool. Thanks.

[mgtarheels]

Originally Posted by The Demon

As usual, you have no idea what you're talking about. I mean the bolded text is so stupid and contradictory to reality, I couldn't help but actually laugh, seeing as how cutting has EVERYTHING to do with losing muscle. That's why there's a difference between losing weight, and losing fat. Most people lose fat and muscle when they cut, hence the increased weight loss. Those who know what they're doing lose 1-2 pounds a week, and it's consisting of pure body fat. It's extremely difficult [b]NOt losing muscle while cutting, because you're going below your maintenance and have to supplement your muscles with protein.




I've never heard of 60-30-10, so I assume you're just making shit up. Furthermore, I assume you mean 60% carbs and not protein, which is still not smart at ALL if he wants to cut. Finally, cardio doesn't have much of a point if you're already cutting. Ideally if you're cutting, you best supplement that with weight training.

Yeah, I guess myself along with everyone else at the bodybuilding.com forum swearing by the 60-30-10 method for cutting is wrong, right?

And again, cutting has no relevancy to muscle. To cut is to cut fat, hence the term. It is not difficult to maintain mass while cutting. In fact, it's common to gain weight while cutting (not the OP's method, though).

And you seriously don't know what the 60-30-10 is about?

I guess you really don't understand Ketogenic diets, you just enjoy throwing "ketosis" around.

LOL GTFO you fraud.

[BigDeanEvans]

Originally Posted by Mr. Romance

Cut out dairy, sugar and carbs. No fast food and no sodas. Drink water at least 8 glasses per day. Eat at least 5 meals per day smaller ones. Start walking and I would order p90x. I have lost 17 lbs on it. www.Beachbody.com/P90X

Mr. Romance

You do not want to kill your carbs off. You want to take the proper carbs ( oats, yams, brown rice etc.), along with proper fats at the right times.

[mgtarheels]

Originally Posted by tiger

That looks like a cool little tool. Thanks.

Indeed, makes it much easier.

[tiger]

Originally Posted by mgtarheels

Yeah, I guess myself along with everyone else at the bodybuilding.com forum swearing by the 60-30-10 method for cutting is wrong, right?

And again, cutting has no relevancy to muscle. To cut is to cut fat, hence the term. It is not difficult to maintain mass while cutting. In fact, it's common to gain weight while cutting (not the OP's method, though).

And you seriously don't know what the 60-30-10 is about?

I guess you really don't understand Ketogenic diets, you just enjoy throwing "ketosis" around.

LOL GTFO you fraud.

Do you have a link where I can read some more about the cutting method you are talking about.

[mgtarheels]

And that 60-30-10 is for the load. 60 carb, 30 protein, 10 fat. Learn your shit first, mr. "lawyer".

[marketsmart]

Originally Posted by mgtarheels

No one mentioned anything about building muscle while cutting. Cutting has no relevancy to losing muscle, stop going off tangent.


You mentioned Ketosis, so then I assume you understand Ketogenic diets. These diets support what I'm saying, while messing with your carbs.

Cutting should not be 50-30-20, it should be 60-30-10, and that's not to start.

This is going on the assumption that he won't be lifting, but just diet and cardio.

you dont know what you are talking about...






.

[PXN]

the first step I must say is to stop hanging out here at GFY unfortunately. Sitting by your computers for hours is not going to help.

[mgtarheels]

Originally Posted by tiger

Do you have a link where I can read some more about the cutting method you are talking about.

Sure, there are different forms of the keto diet.

Let me know your goals and I can point you in the direction.


Lose fat/gain mass/do both/etc.

[mgtarheels]

Originally Posted by marketsmart

you dont know what you are talking about...






.

Tell me one statement that was incorrect. I'll be waiting.