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Thread: Weight Loss Advice

  1. #1
    rfink is offline Aspiring PUA
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    Default Weight Loss Advice

    Now, let me preface this by saying I am *not* an expert, by any stretch of the word. Far and wide. I'm a software developer, not a nutritionist. One thing I hope to accomplish with this post is to dispel some of the myths that I hear from so called "experts", which are usually guys that read an article once. Now that's out of the way, I'll go ahead.

    I started a diet about 5 months ago. I was 165 lbs, the biggest I had ever been in my life. I had little energy, slept constantly, and never felt "good". It was awful. Something snapped in me one day, I only wish I could put my finger on what it was. I started dieting. Not any specific diet from any website, just the common sense stuff we all know. I immediately switched what I was drinking at every meal to water. 0 calories. I was a sweet tea FIEND. I eliminated all snacking between meals. My meals switched from double cheeseburgers and gigantic bowls of pasta to chicken breasts, lean pork chops, lean beef, various fish, and smaller portions. Like, I would still be slightly hungry at the conclusion of every meal. I believe I was down to about 1400 calories a day. I also did my first 30 days without alcohol, and did 0 cheat days. After my first 30 days, I was down to about 150 lbs. I added a small amount of alcohol in (helps my aa). But everything else stayed the same. Another 60 days, I made it down to 135 lbs. I also worked out 4 days a week (weight training) with 3 days a week of muay thai for cardio. I am finally at a weight I'm content with, and a body fat percentage that allows me a lot more opportunities to be super confident when sarging. I was told I was "kind of cute" when I was chunky, now I have been told that I am cute/hot/whatever. It makes a huge difference. Your confidence will go through the roof.

    Here are the myths I would like to dispel:

    "Eat breakfast, it kickstarts your metabolism." - I'm not even sure how that would work, but I almost never had breakfast, if I did, it was a banana or an orange.

    "You can't starve yourself, your body will actually store more fat." - I promise you, if you deny yourself enough calories, your body cannot physically store fat at a certain point. It *has* to burn the fat into energy, lest you die.

    "Diets don't work!" - Yes they do. As long as you stick to them.

    "Eat 5-6 times a day instead of 3 big meals" - This one might actually be true, but if you are like me and have a hard time committing to that, my 2-3 a day with very controlled portions is fine. 5-6 times a day would cause me to snack. Having a "rhythm" was the best thing for me. Your mileage may very.

    Having come through the other side of this thing, these ridiculous myths (usually told to you by people who have no idea what they are talking about. I've even had advice told to me by fat people. WTF?). The facts are in - it can work for you. If you aren't at a weight where you are happy with your body - change it. It *will* help your ability to game. If nothing else, it gives you confidence, and that is more important than almost anything. You can do it.

  2. #2
    Supremo's Avatar
    Supremo is offline PUA Forums Respected Contributor
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    Default Re: Weight Loss Advice

    Good post man. Just to add to what you have said. Sugar is one of the worst things for the human body, well too much of it anyways. I cut sugar out of my diet and lost 5kgs (not sure what lbs that is) in 2 weeks. That was with zero exercise by the way. Also if you have breakfast and find that you are hungry before lunch then have 2 eggs at breakfast. Somehow they keep your stomach satisfied for longer.

    My breakfast:

    2x eggs
    1x fruit yogurt
    Handful of nuts (walnuts)
    1x cup of coffee

    I would eat breakfast around about 8 and wouldn't need to eat until 12:30 - 13:00. I also had no cravings for anything during this time.

  3. #3
    StealthyLothario's Avatar
    StealthyLothario is offline PUA Forums Respected Contributor
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    Default Re: Weight Loss Advice

    Answer to losing weight: Caloric Deficit.
    Isolate. Escalate. Penetrate. Again and again.

    Fezz349 on Bodybuilding.com

  4. #4
    isaleem is offline PUA in Training
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    Default Re: Weight Loss Advice

    As stealthylothario said - Caloric defecit is the key.

    Spend a week measuring everything you put into your body. I mean everything. Then once your more confident with that and the calories you need you can rely on portions.

    Calculate your maintenance calories and reduce them for 20%. seeing weightloss? good keep up with this and lift 3 times a week. Starting strength is a good place to start.

    once weightloss stops increase caloric defecit by another 10%.

    A 40/40/20 split is a good starting place. try not to get bogged down with stuff like IF and IIFYM stuff

  5. #5
    Supremo's Avatar
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    Default Re: Weight Loss Advice

    Ok I have found the mother of all diets since my last post. It is called "The Slow Carb Diet" from the book The Four Hour Body by Tim Ferriss. It is a really simple diet to follow. It doesn't cost extra money and the food still tastes great. You basically cut out all white carbs such as bread ( all types, even brown bread), pasta, rice, cereal, potatoes and dairy products. You also need to include loads of legumes.

    My basic meal would consist of

    chicken breasts/grass fed beef/pork
    Beans (butter beans/ red kidney beans/ ballotti beans/lentils)
    And occasionally vegetables. (I'm not a fan of veggies)
    All cooking of meat should be done with either macadamia oil or extra virgin olive oil

    Cut out all soft drinks but you are allowed a maximum of 450ml of diet soda
    Coffee is allowed but no milk, not even skimmed milk and no sugar.

    It is important to have 1 cheat day where you can basically eat what you want and as much as you want. If you start your diet on a monday then your cheat day should be Saturday. Surprisingly the cheat day somehow helps with weight loss. Also eat breakfast within 1 hour of waking up and make sure you consume at least 30g of protein

    Some people might not believe this diet could work but I am on day 5 and have already lost 4.5lbs. And that is with zero exercise once again. Once I have settled into the diet I will start exercising and I have no doubt the weight loss will be more substantial.

  6. #6
    StealthyLothario's Avatar
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    Default Re: Weight Loss Advice

    If it fits into your daily macros, eat it. Enough said.

    Exercise Science Major here on a cut eating 2 slices of pizza a day and losing weight. Srs
    Isolate. Escalate. Penetrate. Again and again.

    Fezz349 on Bodybuilding.com

  7. #7
    Herry is offline Aspiring PUA
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    Default Re: Weight Loss Advice

    At it's most basic, losing weight is about burning more calories than you eat.
    Its best to loose 1-2lbs a week and its more likely to stay off. The key is to forget about instant results and settle in for the long run.Then drink a lot of water every day and lemon with warm water early in the morning will help to reduce or in losing weight.

  8. #8
    alyssamasterson is offline Aspiring PUA
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    Default Re: Weight Loss Advice

    1. Set small, realistic goals. If you have a lot of weight to lose, try for 5 pounds, relax a bit and then go for 5 more.

    2. Start a regular exercise program and stick with it.

    3. Sneak in extra exercise in addition to your regular program. Park at the far end of the parking lot and walk; take the stairs instead of the elevator.

    4. Eat healthy fats from nuts, seeds and olive oil, and high-fiber foods such as vegetable salads and whole-grain pastas.

    5. Choose foods that you like. Learn to prepare healthful, low-calorie foods that taste good by checking healthy cook books for new recipes. Eating well doesn't have to mean eating dull.

    6. Eat smaller, more frequent meals. This way, your body starts to increase its metabolism so that calories are burned faster. Also, mini-meals can prevent overeating.

    7. Plan ahead. Keep the fridge stocked with healthful food and you'll be less likely to run out for high-calorie, high-fat junk food.

    8. Determine your favorite snack time and be sure to have plenty of healthful options available when you get hungry.

    9. Keep a food diary. This will help you pinpoint where you can improve your diet.

  9. #9
    LagunaPaul is offline Aspiring PUA
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    Default Re: Weight Loss Advice

    Thank you for dispelling many of the diet myths that drive me nuts. The biggest one is that eating breakfast kick starts your metabolism - A myth started by some breakfast cereal company, no doubt.

    There is so much garbage science floating around about diets and weight loss. At the end of the day, you have to burn more calories than you consume. It doesn't matter if you eat candy bars or celery, exercise a lot or a little, you just have to get the input < output.

    There are even studies out there that confirm that exercising drives up the hunger enough that its mostly a wash for most dieters. If you exercise really hard for 1 hour, you can burn about 800 calories. Most people can easily eat enough to offset that in a single sitting.

    The one area that exercise does help in is building muscle mass. Muscle mass burns more calories that fat mass. If you can build muscle, over the long term you can burn enough calories for daily maintenance to make a difference. However, exercising to burn calories has a very marginal benefit in the short run.

    One of my favorite examples is the anti-fat craze of the 80's . People were told that fat was bad, because it has so many calories per gram when compared to carbs - 9 calories vs. 4 calories. So everyone started eating fat free cookies and got even fatter.

    I will also say that eating smart is important. Insulin is the hormone that stores fat. Sugar stimulates insulin production. Excessive insulin production causes hunger, so its smart to avoid sugars in order to flat-line your production of insulin. This is why all type I diabetics are thin (insufficient insulin production) and all type II diabetics are fat (excessive insulin production).

    Just my opinions based on reading lots of scientific studies conducted by unbiased researchers.

  10. #10
    StealthyLothario's Avatar
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    Default Re: Weight Loss Advice

    Quote Originally Posted by LagunaPaul View Post
    Thank you for dispelling many of the diet myths that drive me nuts. The biggest one is that eating breakfast kick starts your metabolism - A myth started by some breakfast cereal company, no doubt.

    There is so much garbage science floating around about diets and weight loss. At the end of the day, you have to burn more calories than you consume. It doesn't matter if you eat candy bars or celery, exercise a lot or a little, you just have to get the input < output.

    There are even studies out there that confirm that exercising drives up the hunger enough that its mostly a wash for most dieters. If you exercise really hard for 1 hour, you can burn about 800 calories. Most people can easily eat enough to offset that in a single sitting.

    The one area that exercise does help in is building muscle mass. Muscle mass burns more calories that fat mass. If you can build muscle, over the long term you can burn enough calories for daily maintenance to make a difference. However, exercising to burn calories has a very marginal benefit in the short run.

    One of my favorite examples is the anti-fat craze of the 80's . People were told that fat was bad, because it has so many calories per gram when compared to carbs - 9 calories vs. 4 calories. So everyone started eating fat free cookies and got even fatter.

    I will also say that eating smart is important. Insulin is the hormone that stores fat. Sugar stimulates insulin production. Excessive insulin production causes hunger, so its smart to avoid sugars in order to flat-line your production of insulin. This is why all type I diabetics are thin (insufficient insulin production) and all type II diabetics are fat (excessive insulin production).

    Just my opinions based on reading lots of scientific studies conducted by unbiased researchers.

    Sugar=carb.

    Carbs are the most important source of fuel for any serious athlete. To say that you should not consume sugar is absurd.
    equate carbohydrate intake also helps prevent protein from being used as energy. If the body doesn't have enough carbohydrate, protein is broken down to make glucose for energy. Because the primary role of protein is as the building blocks for muscles, bone, skin, hair, and other tissues, relying on protein for energy (by failing to take in adequate carbohydrate) can limit your ability to build and maintain tissues. Additionally, this stresses the kidneys because they have to work harder to eliminate the byproducts of this protein breakdown.
    Isolate. Escalate. Penetrate. Again and again.

    Fezz349 on Bodybuilding.com


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