I need to do this I'm at least 205 pounds
I need to do this I'm at least 205 pounds
First let me say, I am no medical expert. Don't sue me. Second, healthy weight loss takes time. It took me six months to loose 40lbs (215 down to 175). Over the course of those sixth month I adhered to a rigid diet and did tons of cardio and strength training. So my advice to you would be to 1. Set a definite goal (in pounds perhaps?) 2. Get a workout schedule and diet, eat nutritional foods, with a proper number of calories. Starvation will slow your metabilsm and is very unsafe. 3. Expect it to take time, I've read that you can loose 2-4 pounds a weekly safely, that's still a lot. 4. Remember that it will be uncomfortable and not at all easy. Hope this helps
"I attempt an arduous task; but there is no worth in that which is not a difficult achievement."
FACT: There is no easy way to lose weight fast and easy... It takes time and hard work or surgery...
I agree, it takes dedication and hard work to get it off and keep it off.
I lost about 10# last year by breaking my habit of eating after my kids went to bed. I've heard that anything eaten late is more evil for fat gain because it gets processed while you're asleep.
Someone awhile back talked about not eating carbs+proteins at the same time; I have heard the opposite, that "naked" carbs are what spikes your insulin and not only goes to fat but contributes to crud like diabetes and cardiovascular disease. I heard counsel that an apple was better with some peanut butter to avoid the insulin spike.
I have recently lost 100lbs since last march. Losing weight is very easy. The trick is to not start a diet at all. Eat smaller and healthier portions. I do the diet called IF. Which is a diet in where you only digest calories in a 6-8 hour window only every day. SO if you are not in that window of time you drink water only. It took me 2 weeks to start it and it is so easy now i eat like a pig and still lose weight.
Now remember diet is 80% of weight loss and exercise is 20%.
This summer i blew out my knee and could not do any exercises yet i still lost 30lbs. How did i do this by eating right.
Any one can do this it is not hard i still have 30lbs to lose then shall be at the right size and can start to build muscle. The biggest thing i can tell anyone is to not fall for marketing gimmicks and pills do not help you lose weight. Just eat less processed foods and smaller portions.
I also have not read this thread really just wanted to put my 2 cents in.
Every person like to look slim and smart than fatter.There are three easy steps for lose your weight.
First one is to Use mostly vegetables and fresh fruits in your food.
Secondly avoid drinking alcohol and sugary drinks.
Third step is to do some sort of exercise whether in gym or at home.
99% of this post is a waste of time to read and written by people who have absolutely no idea what they are talking about. I train people, I see good/bad results, and I can assure you that I DO know what I'm talking about here.
If you had to pick the 3 most important steps to reduce fat, here they are. (note: 'macro' means macronutrients which are carbs, proteins, fats. micros means micronutrients which are vitamins/minerals).
1. MEASURE: Figure out your maintenance calories and call it X. Eat at either 1,200-ish calories or 70-80% of X. Yes, if you are a female and 1200 is your maintenance, you need to still eat around that to ensure you are getting all your micros.
2. ACTIVATE YOUR BODY: Hit the treadmill, pool, or even get all your friends and put them in a grocery cart and push them around a grocery store. Doesn't matter, Just increase physical output and burn energy at a rate that you are losing more or less 2 pounds of body fat per week. so if you are 1200 calories and female, then you need to do WAY more. If you are a guy and 2,300 maintenance, then you may be eating about 1900 and doing enough cardio or weights to burn 200-300 more per day.
3. DIET/SLEEP: Eat 50g carbs (complex low glycemic, like mostly greens and), 1gm protein per pound of bodyweight, and the remainder in dietary fats (stick to fish oils, flax, olive, etc). This will avoid serious ketosis. REMOVE ALL sucrose and Hight Fructose Corn Syrup from your Diet. Ensure that your only source of fructose is through eating whole fruits and not fruit juice (again... not the same thing). SLEEP 6-8 hours a day (this adjusts based on your body).
Don't fall trap to the calories in / calories out theory. That's a theory and has never been proven. For example, eating 5g of HFCS will have a vastly different effect than 5g of Sucrose (fructose/glucose) vs. 5g of glucose polymers. They DO NOT function the same in your body.
I've read diet books, nutrition books, bodybuilding books, etc. I've been studying this stuff for a very long time. Ignore the "vegetarian" alarmists, and the "protein only" alarmists. All those diets can "work" but they are based on ketosis or over saturation of protein. While these can work, they are tricks that just don't make sense long term because of metabolic effect along with the imbalance of macro/micros.
Losing weight isn't hard, but it's slow and it's sucks (because of your hunger). You can take ephedrine/caffeine (google EC stack) to help for a period of time. But make no mistake, being hungry for carbs, sucks butt.
if you are just that desperate to loose weight that fast, go get lipo, or shift into ketosis for a month. They both work. Research the pros/cons. Like steroids, just be careful what you do.
Some interesting posts within this thread (some are complete nonsence, sorry) and that was a pretty good post costarica.
Ok, as this is my first post, I don't want to be flamed just yet ;-)
I used to train students to become personal trainers and have a "little" knowledge in this field and will try to list what I find important.
1, Always start your day off with a glass or two of water when you get up.
2, Try to exercise first thing in the morning before eating as this is when the body will use up it's final remaining energy source (carbs left within your stomach) and then turn to your fat cells and turn them into energy to use up.. Your body is now turning its fat into carbs to use for energy.
3, Have a high protein breakfast such as 2 boiled eggs and maybe a smoothie such as maximuscle Promax lean (and no, I don't work for maximuscle) or whatever is the equivalent within your country.
4, Always make sure to drink plenty of water and always keep a bottle handy. Try to lay off the caffeine if you can because I don't care what people say, if you are drinking loads of coffee, you are going to experience caffeine spikes, and though this is good, when they begin to wear off, you can be left feeling a little tired and this will have a double negative effect. 1 - it will slow down your metabolism and 2 - it will make you feel tired and when you are tired you will want to eat more so as to get some energy back.
5, Lower your carb intake and higher your protein intake. I am not talking about going on the Atkins diet here, just drop your carbs a little and try to cut right down on breads, white rice and pasta, especially in the evening meal as this just turns to sugar too quickly (unless you are a long distance runner or something, then it is ok)
6, Remember that protein makes one feel fuller for longer, which is one reason why I say to keep the protein levels high. The other I because some people when they diet, they not only lose fat but also muscle mass, thus making your dieting progress slow down and by keeping protein levels up, the body will take proteins from your food and not the muscles as much.
7, Portion control - Remember that most people eat with their eyes first and their stomach and mouth second. You need to regulate your portions and understand what you need. Your stomach may rumble at times but this does not mean you're hungry, this means that it is not as full and it will begin to shrink in size, so don't fear the rumbles ;-)
If you are struggling with step 7, may I suggest Paul McKenna book "The Hypnotic Gastric Band" as this will program your mind to eat correctly and I have recommended it in the past to clients as I have trained them and seen some amazing results.
8, It is important to do some weights also because you actually burn fat faster by gaining more muscle (I am not going to go into all the technical stuff but trust me on this one).. I would recommend that you push a weight heavy enough so that your tenth rep is a struggle, you do 3 sets of 10 reps and if you can push anymore out on the last set, then do so until burn out (you physically can't push anymore as this is when the most work to the muscles take place)
And here is the most important point....
9, TAKE RESPONSIBILITY FOR YOUR ACTIONS - What this means is that it is important for people to say to themselves - "I am overweight/fat and I did this to me and it is now my job to undo this. I take full responsibility for this and now just watch me as I sort this f'ing situation out". Tell yourself this every time you train, every time you eat your healthy meal. Tell yourself this daily and watch how all of a sudden your mind steps up and you begin to notice results as the weight drops off.
If you wish to add a slight cheat to this, then have a small strong espresso coffee with no sugar about 30 minutes before your CV (Cardio Vascular) workouts as this will help in metabolising the fat. I know earlier on I said not to have coffee and I would only use this cheat after a month or so of you doing your workout, or when you notice that you have hit a plateau (your body has slowed right down in dropping the fat) and use it only for a few days to help kick start the fat burning process again.
Make sure you have a glass of water before bed. Ok, you may need to get up to pee during the night but the idea of constant water is not just for hydration, it also helps move toxins out of the body and believe it or not, good hydration aids in better workouts and more calories/fat cells burnt.
A good motivator is to get a good heart rate monitor than also keeps tabs of your workouts so that you can monitor your improvement and see how many calories you are burning a day (I know, it is not about calories burnt but hey, it's a motivator and it helps)
I've kept it pretty simple but if you follow those pointers then you should be dropping weight in no time and if you still aren't then I would go to the doctors for a blood test as you may have a thyroid problem, though this is pretty darn rare and chances are you are probably getting part of the above wrong somewhere.
Hope that helps
Btw - Keep away from things like liposuction and similar because there is one side effect that nobody has mentioned here and that is that if you have the fat cells sucked out of you, then if you ever where to put on weight again (hopefully not) then your body would store fat in other places first that weren't lipo'd and you could end up looking weird or almost deformed. This is because as there are no fat cells anymore in certain places because you had liposuction, your bodies first response would be to store fat where there still are before it tries to put it back to where it used to be.
Lipo may be a quick fix but by god it can come back and bite you on the arse big time, so my advice is to stay the hell away from it.
Costarica is 100% right. A lot of mumbo jumbo in this thread...