You basically need a 3500 cals deficit to lose 1lb. So find out your caloric limit and target to cut about 500-700 cals a day so about a 1lb to 1.4lb a week. I'd suggest you try and do it over several weeks to months. This is not a race. Losing too much weight too fast is not the way to go. As far as diet goes, I don't have a website per se but here is what will likely work as a base. 1. Eat about 6 small meals a day to keep metabolism high 2. Meals should be rich in lean protein, veggies, some fruit, some complex carbs and fat. 3. Drink lots of water
thanks for the input.. Yes i want to loose weight and keep it that way... Weight lose to fast, would just make you gain quicker... thanks
1500 is not enough calories, bro. if you're 5'7 180 at 29-30 years old, you burn 2200 a day at LEAST, and that's assuming you're mostly sedentary. based on your day to day activity level, it could be 2400-2500. throw in workouts and some days you could be operating at a 3000 calorie deficit. only taking in 1500 calories will leave you ragged. hell I'm a 130 pound female and 1500 is the absolute bare minimum for me on a non workout day. staggering is fun though, and actually works pretty well. I'm experimenting with an intermittent fasting plan at the moment and getting great results. you can read about it here. I like it because I don't count calories at all during the 5 days of regular eating. minimal effort. still gotta eat good stuff though, focus on slowly cutting out fast food/frozen meals/sugar/refined carbs. focus on things like sweet potatoes, brown rice, lean meat and lots and lots and lots of vegetables. (fun fact: ALL vegetables taste better roasted/broiled)
The 6 meals a day thing is a myth. It takes going a lot longer than just a couple of hours without food for your body to go into starvation mode and slow your metabolism (it's more like 3 days). The thing with 6 meals a day is that they have to be really small. If your goal is a 1,500 calorie diet, that averages out to 250 calories a meal (still 333 calories/meal on a 2,000 calorie diet). No thanks. It's probably easier for guys who are lifting weights and trying to get bigger and gain muscle weight and eating 3,000+ calories, but it's harder if you're trying to do it while cutting calories. I think the bigger supposed benefit is that the meal frequency is supposed to keep you from getting hungry and prevent overeating. I tried 5 meals a day. Didn't work for me. It had the opposite effect. Small meals never filled me up. I prefer fewer, larger meals. I eat twice a day, a moderate lunch and a large dinner, and it works for me. I've gotten used to not eating breakfast and don't feel hungry in the mornings. Lunch holds me until dinner and dinner holds me through the night and through the morning. Eating fewer meals and not snacking naturally limits my calorie intake. And it doesn't negatively affect the metabolism. I still have two days a week (Thursday and Sunday for me) where I eat a normal, non-diet amount of calories. Combined with exercise, I'm losing 1.8 lbs a week. Try each way or simply stick to the 3 meal/day norm. Whatever works for you.
I do a different kind of intermittent fasting. I eat all my calories in an 8 hour window. 8 hours where you can eat followed by 16 hours of fasting (and half of those coming while you sleep). You can do it every day. You can do it every other day. Whenever you want. You can slowly work your way into it by doing it once or twice a week and go from there. Here's another link. http://www.leangains.com/2010/04/leangains-guide.html
Eat something for breakfast and you'll lose more than the 1.8lbs a week. Eat 1 egg white or an apple slice or something. Anything. You'll lose more weight.
that's a great idea, because like you, i prefer eating 1/3 of my daily calories around lunchtime and 2/3 for dinner. people have always told me how horrible it is to skip breakfast, but it's just a personal preference/habit i've never been able to break. thx for the link!
I would focus on trying to eat healthy (try eating whole foods, less processed stuff, and try to get some superfoods, i.e. spinach, blueberries, broccoli, kale, almonds, etc., into your diet) and hitting the gym regularly, rather than strictly calorie counting. Start seriously lifting and building muscle, which burns fat in the process and just by packing on more muscle you burn more calories throughout each day (just to note: muscle weighs more than fat, but I'm sure you'd rather look good than just weigh less). Also do cardio that keeps your heart rate at the optimal fat-burning level (you can find the calculations online). Too intense cardio can burn muscle as well as fat. Doing both of these will keep your metabolism up, even when you're not working out (as long as you're at the gym regularly). Cutting calories to 1500/day will work in terms of strictly losing weight, but it'll be hard and finalsbound is right, you'll probably be constantly hungry and lack energy throughout the day (at least until your body gets used to it, which will probably take awhile if you're cutting cold turkey). I would say cut to 2000cal/day (most people actually eat more than this, which most likely includes you), while doing the things above and you should be fine. Also, Ziggy's right, never skip breakfast if you can. Just by eating an apple within an hour of waking up every morning, you can boost your metabolism pretty significantly.
It takes a couple of weeks to break or form a habit. I was never the breakfast type until 5 months ago. Now, I'll die without it. Oatmeal is easy and quick. I eat eggs sometimes too. A place to grab a bite to eat in the office building helps a lot when you don't feel like eating oatmeal.
Isn't the 2 pound a week range the maximum "healthiest" amount of weight you should lose per week? With the exception being starters or those with an excess amount of weight to lose, but 2 pounds a week would mean a 1000 calorie daily deficit.
thanks for all yoru inputs.. good to get this kind of tips while i reach my goal.. I am going to the gym everyday at 5;30 AM (best time to go in my opinion).. Mon (full body Workout- 10 minute Eleptical run and 10 minutes Steam Sauna) Tuesday- Cardio Workout- 30 Min in Treadmill, + 15 Min- eleptical + 5-10 Min on Stairs and 10 Min in Sauna Wendsday (full body Workout- 10 minute Eleptical run and 10 minutes Steam Sauna) Thursday- Cardio Workout- 30 Min in Treadmill, + 15 Min- eleptical + 5-10 Min on Stairs and 10 Min in Sauna Friday-(full body Workout- 10 minute Eleptical run and 10 minutes Steam Sauna) I do this Military Diet Mon-Wendsday and heat healthy the rest of the week.. I been feeling good so far.. hopefully the above helos tone me up and shed fat or turn it to muscle
Todas las chicas creen que estoy bien chulo me invitan pa su casa y les doy menudo. Yo le vanto pesas pa hacerlo a Los cuarenta.
lol what? if he adds he will lose more weight? If there's two facts we know from the Intermittent Fasting dieting is.. 1. you dont need to eat 6 meals to keep your metabolism up. thats a myth. 2. skipping breakfast is not "bad". You were told it's bad by cereal companies.
Intermittent fasting is particular good if you train better while fasted, everyone's different in that respect but personally I feel better on an empty stomach, then eat from 12-6 or whatever.
One thing I remember from a random IF thread was that a "meal" is counted only if it exceeds a certain calorie count. Eggs and apples are both around 100, so if you only take the egg whites or a slice of the apple, you're probably within whatever threshold. It's damn hard to live on only coffee until the time you want to open your window for IF.
Hard to compare between someone on IF vs. someone on a regular meal schedule though. If people are eating meals at regular intervals and not on a IF diet (which the vast majority of people are), studies show eating breakfast can boost metabolism up to 10%, increase energy levels, and curb appetite. Wouldn't recommend someone just beginning their healthy lifestyle switch to go on a IF diet, because without working up to it, they'd probably binge and overeat -- though, of course, it really depends on their self control.
