Weight Loss - Tips & Daily Check-in

[TMagic]

Re: Weight Loss - Tips & Daily Check-in

Yeah but if he was starting for not doing any weights at all he could still be adding muscle/strength even while in a cal deficient. Newbie gains are a wonderful thing. I'm a big believer that when you lift and diet at the same time you won't be losing too much muscle. Look at the natural bodybuilders, those guys often diet down from 250lbs with a high body fat to a ripped 190lbs and seem to lose minimal muscle.

That's true. Resistance training while at a caloric deficit will help attenuate muscle loss.

Only thing to think about is how much muscle did you have to begin with. Body builders lift to get as big as possibly before they slim down, then they are still left with a tremendous amount of muscle. Not to mention steroids or anything else they may be taking helps them keep muscle.

So if you already don't have much muscle to begin with, it might not be the best thing to lose the little that you have. That will only make weight loss tougher.

TMAGIC i watched an excellent documentary about fat loss the other night and what you said is true about homeostasis but for naturally fat guys like me (ie our natural set weight is high) we have to eat like this forever. I am under no illusion that i'll be able to eat "normally" once i get to my goal weight, this is a permanent lifestyle change and that's the only way it works. With that being said i'd probably average close to 2k cal per day other than when i'm fasting so it's quite easy to eat that many cals on a long term basis.

O yeah. If you are taking in 2,000 cals on average, then you should definitely not have any problem making a permanent lifestyle change by continuing the way you are eating. That's good man.

As for biggest loser it is interesting to see that quite a large number of contestants still end up getting fat again when they are off the show. Goes to show that these ultra fast diets do have a tendency to backfire because they are so hard to maintain and people quickly put the weight back on once they stop.

Not only that, but we have no clue how it affects their bodies in the long run.

My professor told the class numerous times that 4 contestants died on that show. But nobody knows about it because of all the paper work/waivers that are given to them before the show.

My professor literally HATES Jillian. Once he gets started with her or anything about Biggest Loser he will go off on a rant for the rest of the class time.

[Sting]

Re: Weight Loss - Tips & Daily Check-in

For dinner:

Chicken Fajita Salad

2 chicken breasts (360 cals), 2 tbsp Tostito's Chunky Salsa (10 cals), 3 cups peppers/onions (75 cals), 3 cups shredded lettuce (23 cals)

468 cals


773 total cals for the day. Will have a pack of pistachios (130 cals) before I go to bed.

No cardio for me today. My gym closes @ 6 on Mondays

[TMagic]

Re: Weight Loss - Tips & Daily Check-in

lol I love when people say that. I think research would show that once anyone stops their diet (whatever kind of diet) and starts eating like they used to then it would result in weight gain as well. Don't you think?

That's not what I'm referencing. And of coarse that would make sense.


What I've looked at previously shows exactly what I've been talking about. When you are taking in such a low amount of energy, your metabolism plummets.

So just like what I mentioned to ODogg, it results in small amounts of weight gain each time you take in greater amounts of energy. This happens in regardless of you continuing to eat a steady, low energy diet.

So say you take in 1000 calories on average. And you continue this over the long haul. Your body adjusts to taking in 1000 calories. Now any day you go over 1000 calories, you are going to be gaining weight. You eat 1200 calories one day, your gaining weight. Even if you go back to eating 1000 calories. You still have the weight you gained sitting there. And this will happen each time you deviate away from your typical low calorie intake.

That's why the diets fail. Not because people start eating like crap again. That should be obvious.

It may even be worse in your situation because you aren't lifting. Dieting and cardio is going to lead to a lot of muscle loss, thus further lowering your metabolism. This could possibly lead to weight gain, even though you are still taking the 1000 calories that I used in the above example.

[TMagic]

Re: Weight Loss - Tips & Daily Check-in

Hey TM, what diet do you suggest ie how many cals etc for a diet, what macro breakdown etc?

Like you said, most "diets" work. It's just about what things do you like to eat and picking something that works for you.

Everybody has their own opinion about things and I'm no different.

For myself, my biggest thing is staying away from processed foods as much as possible. It's kind of hard to do right now as I am interning right now, and just don't have any money to eat completely how I would want to.

But, it is my goal in the future to eat almost completely naturally. Just live off of what was left on this Earth by whoever for us to eat. I just find it hard to believe that what was put here on earth for us to eat would be bad for us. Not surprisingly, it is very healthy. Meats, Nuts, fruits, veggies, etc.

-No naturally occurring food will raise insulin and blood sugar levels substantially
-Fiber intake would be met easily every day as almost every food has a good amount of fiber
-Vitamins and minerals will be taking in everyday as every naturally occurring food contains the ones we need
-Protein intake will be high helping to maintain lean body mass
-Earth-made foods are FILLING so I will never really feel deprived
-Most foods are very low in calories keeping my caloric intake low while still keeping me satisfied.

That's what I'm looking forward to when I get a job and start bringing in some money.

My girlfriend found that there's actually a name for it just yesterday. I didn't know that. It's called the Paleolithic Diet. I think it's pretty much what I'm going for.

Just off the top of my head, I estimate that my intake would be about even for all of the macro nutrients. 33-33-33.

[DC]

Re: Weight Loss - Tips & Daily Check-in

Another thing that we all need to consider is the amount of acidic vs. alkaline foods we intake. Most of our diets lean more to the acidic side but we should attempt to eat more alkaline foods.

Allergic reactions and other forms of stress tend to produce acids in the body. The presence of high acidity indicates that more of your foods should be selected from the alkalizing group.

Here is a chart that shows which foods fall on which side of the line.

http://www.thewolfeclinic.com/acidalkfoods.html

[Jonesy]

Re: Weight Loss - Tips & Daily Check-in

My girlfriend found that there's actually a name for it just yesterday. I didn't know that. It's called the Paleolithic Diet. I think it's pretty much what I'm going for.

Just off the top of my head, I estimate that my intake would be about even for all of the macro nutrients. 33-33-33.

Yeah i've heard of the Paleo diet. Some people go to extremes with it but i can see the merrits behind keeping it simple and unprocessed that's for sure.

Another thing that we all need to consider is the amount of acidic vs. alkaline foods we intake. Most of our diets lean more to the acidic side but we should attempt to eat more alkaline foods.



Here is a chart that shows which foods fall on which side of the line.

http://www.thewolfeclinic.com/acidalkfoods.html

Damn that list says all meat and alcohol are bad for me, i need beer and steak!

Interesting to see the artificial sweetener Stevia listed as an alkaline food.

[DC]

Re: Weight Loss - Tips & Daily Check-in

Yea I learned about the Acid vs Alkaline world from a cooking class at Whole Foods.

While on the subject of that, search your local Whole Foods to see if they offer classes

http://www.wholefoodsmarket.com/stores/

1. Search for nearest stores
2. Find a store
3. On the right hand side, click VIEW FULL CALENDAR

Sign up however you are supposed to

[TMagic]

Re: Weight Loss - Tips & Daily Check-in

Yeah i've heard of the Paleo diet. Some people go to extremes with it but i can see the merrits behind keeping it simple and unprocessed that's for sure.

Yeah. I've been looking up a bunch of published research recently about diets and such. What I've basically found is that food guide pyramid is straight crap.

Diets that are high in carbohydrate leads to disease. Point blank. Studies I've looked at show that when people start taking in less carbs, lipid profiles improve, visceral fat is decreased, blood pressure is reduced and insulin/blood-sugar levels are better. Which over the long run will result in a lower rate of morbidity/mortality. Hell I just looked at a study that showed that people reported better moods when they compared those on a high carb vs. those on a low carb diet.

It's a bit telling that in people that suffer from diabetes, those suffering from seizures and other problems dealing with the brain, and even people that have cancer are put on low carbohydrate diets. Not only that, but obesity rates and chronic diseases have risen over the years even though we are taking in less fat and more carbs like "they" want us to.

That's enough of a reason for me to stay away from all the processed foods, which just so happen to be mostly carbs. The "Paleo diet" is essentially a low carb diet.

[Jonesy]

Re: Weight Loss - Tips & Daily Check-in

Yeah. I've been looking up a bunch of published research recently about diets and such. What I've basically found is that food guide pyramid is straight crap.

Diets that are high in carbohydrate leads to disease. Point blank. Studies I've looked at show that when people start taking in less carbs, lipid profiles improve, visceral fat is decreased, blood pressure is reduced and insulin/blood-sugar levels are better. Which over the long run will result in a lower rate of morbidity/mortality. Hell I just looked at a study that showed that people reported better moods when they compared those on a high carb vs. those on a low carb diet.

It's a bit telling that in people that suffer from diabetes, those suffering from seizures and other problems dealing with the brain, and even people that have cancer are put on low carbohydrate diets. Not only that, but obesity rates and chronic diseases have risen over the years even though we are taking in less fat and more carbs like "they" want us to.

That's enough of a reason for me to stay away from all the processed foods, which just so happen to be mostly carbs. The "Paleo diet" is essentially a low carb diet.

Great post.

I think there is a difference between low carb and no carb though. Low carb is fine and has a multitude of benefits as you stated. No carb means literally starving your brain of glucose which can't use fat to function and Ketosis which for me anyway means walking around in brain fog, lack of energy and bad breathe (yes i've tried Atkins unfortunatley ).

Low carb with complex carb's is def the way to go imo, especially if you are weight training as well. Lots of meat, nuts, fruit and veges + regular cardio to improve/maintain heart/lung function + regular resistance training is the key to the whole thing imo.

Easier said then done though or else i wouldn't be a fatass (but i'm working on it).

On an unrelated note I've had 3 separate people tell me i look slimmer/ like i have lost weight today, always nice to hear positive feedback!

[Jonesy]

Re: Weight Loss - Tips & Daily Check-in

On an unrelated note I heard on nba 2k10 last night that Amare only has a 31 inch waste. That is freakin amazing for a 6'10 muscled dude like him! Talk about winning the genetic lottery......

[TMagic]

Re: Weight Loss - Tips & Daily Check-in

Great post.

I think there is a difference between low carb and no carb though. Low carb is fine and has a multitude of benefits as you stated. No carb means literally starving your brain of glucose which can't use fat to function and Ketosis which for me anyway means walking around in brain fog, lack of energy and bad breathe (yes i've tried Atkins unfortunatley ).

Low carb with complex carb's is def the way to go imo, especially if you are weight training as well. Lots of meat, nuts, fruit and veges + regular cardio to improve/maintain heart/lung function + regular resistance training is the key to the whole thing imo.

Easier said then done though or else i wouldn't be a fatass (but i'm working on it).

On an unrelated note I've had 3 separate people tell me i look slimmer/ like i have lost weight today, always nice to hear positive feedback!

This x a gagillion...lol

People would be SO much healthier if they just applied what you said right there.

Just takes time man. Over time it'll become routine. You won't even have to think about it and it'll just come natural to you.

[ODogg]

Re: Weight Loss - Tips & Daily Check-in

i weighed in at fat club last night and lost 1.6 pounds for the week, I was the runner up to a woman who lost 2 pounds so I was close to first. I made a homemade mini-pizza last night, boboli 8" crust, low cal pizza sauce, garlic powder, parmesan cheese, a few turkey pepperonis, anchovies, mushrooms, red onions, banana peppers, black olives, red pepper flakes and low fat cheese. A bit more calories than I'd like, about 550-600 range, but I was low on calories anyways. I finished out the day about 1300-1400 range.

It'd be nice if I could somehow come in 1st at the fat club next week though!

[UNC_Pete]

Re: Weight Loss - Tips & Daily Check-in

Well I guess I'll start using this thread. Gone are the morning protein shakes, after about 2 weeks I couldn't stomach them anymore.

Breakfast: Can of Slim Fast Creamy Milk Chocolate
4 points

Yes, that is right..weight watchers points.. :o

[DC]

Re: Weight Loss - Tips & Daily Check-in

Ditch the slimfast man. Eat real food.

[ODogg]

Re: Weight Loss - Tips & Daily Check-in

I had a Smart Ones egg muffin and Weight Control Maple Brown Sugar Oatmeal (440 calories total) for breakfast.

Instead of Slimfast maybe try a grape fruit, it's got a lot of fiber and will fill you up. Assuming you like grape fruit of course. Same goes for the oatmeal.