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 Apr 28, 2008 @ 14:49:59 | #56 | mlsm
General
334 points
38/F/Abita Springs, Louisiana
Join Date: Apr 2008 | okay, Padma.
Let's look at your intake vs your outgo.
I'll use my issues as examples.
Where are you getting your calories from?
A big part of mine was soda. Yes soda. Even diet. Look at the salt content. That's where you get a great deal of water retention and fat creation. I have not cut them completely, but I have taken 90% out of my daily intake. I dropped pounds quickly after that cut.
What does your dairy intake look like? 8-10 oz of dairy added to your daily routine helps knock some weight/inches off as well.
What does your workout consist of? What is the heart rate you need to keep?
If you are not keeping your heart rate in an aerobic state for twenty minutes, the sweat is just water weight that you will quickly replenish.
How do you eat your vege's and fruit? Fresh, not cooked is the best, higher water and fiber content. Less calories.
What is your eating schedule? If you don't have a schedule your body will store fat, rather than using it. Schedule smaller meals, more frequently and eat 80% of your daily intake by your lunch meal.
Vary your exercise routine, add weights, really work your larger muscles (legs, glutes, and chest) this helps rev up your metabolism.
Eat a high protein snack right after exercising, it will fill you up, and your body will burn those proteins quickly.
Keep track of what you eat vs what you do for the next week. Then look at it? is there something you can change? Make one change a week. If you can drop one pound a week you will drop 20 pounds by the end of the summer. You can do it. I know you can. I've dropped 20+ pounds in two months (give or take) by making simple changes.
Dance... Even if you can't hear the music |  | |
| Apr 28, 2008 @ 15:03:17 | #58 | jonnythan
Twinky
90649 points
27/M/NY, New York
Join Date: Aug 2005 | padma012 said:
Thanks, mlsm. I'm looking for weight loss.
Then you're eating too much.
End of story, really.
If, after a month of vigorous workouts 5 to 6 days per week, you haven't lost any weight, and your goal is to lose weight, you are consuming too many calories. Period.
The "eating schedule" and loading up on your calories at certain times of the day and all that is mostly just BS. It simply doesn't have that big of an effect, if any effect. It's calories in and calories out. "Fat creation" from salt intake is insanity. Diet soda has a miniscule amount of sodium anyway (a can of diet soda has less than 35 mg of sodium - that's barely one percent of the RDA.)
And the goal of exercise is not to lose weight while you exercise. It's to build lean muscle ma** and train your heart and body to run efficiently and average a higher metabolism throughout the day so that you lose weight while you aren't exercising. The number of calories burned during a decent workout is peanuts.
All this stuff really, really complicates the issue. If you want to lose weight, the "answer" is astonishingly simple. You just need to do two things:
1) Eat less food. Keep your calorie intake around 1400 - 2000 calories per day, depending on body composition and base metabolism.
2) Exercise more. This includes cardio and weight training (lean muscle ma** is more dense than fat, and the more lean muscle ma** you have the more calories your body burns when at rest).
That's it. Eat less, exercise more. Special diets, eating at certain times of the day [and going hungry at other times of the day], cutting out meaningless foods, etc etc. All of that is bunk that clouds the issue, not to mention make the "diet" extremely difficult or impossible to maintain over any length of time.
Eat less, exercise more. Eat what you like when you like, just keep the overall calorie count down.
"So buying a PC is now, for me, almost a kind of masturbation, or some elaborate tool for masturbation, the sort of terrifying thing you might see after you've mistyped a URL." -Tycho | | | | Edited: April 28, 2008 @ 15:13 |  |
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| Apr 28, 2008 @ 15:27:59 | #59 | mlsm
General
334 points
38/F/Abita Springs, Louisiana
Join Date: Apr 2008 | johnnython,
I must argue with you on two points here.
First of all salt, vs weight retention.
Yes, a single serving of diet soda does only have apx 1% of you RDA. Now imagine, that someone has 10 soda's in a day. Salt is heavy in most processed foods, and if you are having more than you relize, your body can retain 3-5 lbs more water weight than you should. Women retain more water per salt intake than men. When you monitor your salt intake you do set up your body to flush that excess water rather than hold it, thus causing pounds to drop.
Some places that you are getting MAJOR salt without relizing it: - cold breakfast cereals; a serving of Kellogg's Frosted Flakes contains 150 mg of sodium. In comparison, a serving of salty-tasting Lays Potato Chips contains only 180 mg of sodium.
- pickled foods; 1 dill pickle contains about 800 mg of sodium
- saltine crackers contains about 140 mg of sodium - possibly more depending upon the brand
- a 5 ounce cheeseburger contains about 1,000 mg of sodium
- processed meats; one slice of deli ham may contain 500 or more mg of sodium
Second "loading your calories" I agree that the overall goal is to have more outgo than intanke, but if your larger calorie intake is at the end of the day, your body does tend to store more, than if you are inputting while you are active.
Even if you do not agree with my post. I can tell you that these little changes have DROPPED serious pounds off of my frame.
Dance... Even if you can't hear the music | | | |
| Apr 28, 2008 @ 15:32:20 | #60 | jonnythan
Twinky
90649 points
27/M/NY, New York
Join Date: Aug 2005 | 10 cans of diet soda a day, which is a HUGE amount of soda, is still only about 10% of the RDA. A single 240-calorie Lean Cuisine has more than that.
Besides, losing a few pounds of "water weight" here and there doesn't affect body composition. You could lose 4 pounds of "water weight" and still have the exact same amount of fat and muscle you did before. It hasn't affected your body composition - losing water weight just makes the scale number go down a little bit temporarily. Nothing more.
Basically, "water weight" is meaningless. It can vary up and down, but it's extremely fickle and ever-changing. Lower your calories and work out - get rid of fat and build muscle. Don't worry about "water weight."
If you're not watching your sodium intake for health reasons, just don't worry about it. Exercise more, eat less. And don't worry about the rest unless you're an athlete or really getting into low body fat sculpting where the minutiae matter.
The scheduled eating and eating at certain times of the day stuff is unnecessary complicated, discouraging, and extremely difficult. The last thing we need to do is make all this harder. The simple fact is that if you lower your calorie intake and exercise, you will lose weight!. It really doesn't need to be any more complicated than that. I've lost 30 pounds, and working on more, by following that extremely simple, scientifically correct guideline.
Eat less and exercise more. The reality is that if people are already having trouble with that concept, making it more difficult and complicated by giving them more variables to worry about (sodium, water weight, what time of day to eat, etc) only makes things even harder and decreases the chances for success.
If you're able to consistently maintain a caloric intake and exercise, and you're seeing results, then and only then should you start thinking about additional tweaks and variables.
"So buying a PC is now, for me, almost a kind of masturbation, or some elaborate tool for masturbation, the sort of terrifying thing you might see after you've mistyped a URL." -Tycho | | | | Edited: April 28, 2008 @ 15:36 | |
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