Diet Advice

I think it's a bit of an exagerration to simply say that diets don't work. I would say a diet works for me, but I found something that I have little problem incorporating as a lifestyle. Maybe it depends on how you define "diet."

I think this was essentially echoed above, but you want to find a plan that you can adapt as a daily regimen. It should be as simple and as intuitive as your other daily tasks, such as taking a shower or going to sleep. Unfortunately, you're not going to be able to whatever you want to, how much you want to, and at any time you want to. One or more of those will have to be sacrificed.

 

There are lots of simple ways to cut calories too.


Tip 1. Use mustard instead of mayonnaise on sandwiches or Miracle Whip instead of mayonnaise in salads. Mustard has zero calories and fat per serving and Miracle Whip has 35 calories and 3g fat per serving. Compare that to 100 calories and 10g of fat per serving of mayo.

 

I see lots of people saying they won't eat or only eat certain things. F that.

There are many things that work differently for different people, but one thing works for everyone: EXERCISE. Do more of that.

 

Exercise combined with healthier eating is a lot more effective than doing just one or the other.

 

Instead of chewing gum, chew bacon.

You could brush your teeth with milkshakes!

... wait, we're trying to reduce our calorie intake.

Nevermind.
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Seriously though, I've found that eating less of what you normally is the way to go. I tried the diet thing, not for me. Playing basketball, running, swimming, etc. is a good way to lose weight and stay fit. Any cardiovascular related activities, really.

Giving up soda (which I have) is a plus as well.

I have yet to be able to shake the beer, though.

 

Hey man not all of us are blessed with a fast metabolism. I know youre one of those short and skinny vatos 5'7" 160 pounds, lol.

 

I've had my eating pretty well under control for a while now, I just have to work on maintaining a workout regimen. I honestly could eat better, but sometimes it's just too inconvenient and costly to be on a strict diet. There's definitely a balance.


Overall you just have to be a conscious eater and watch your calories. I usually eat 1600-2000 calories a day. Here's a few pretty simple things I'd suggest that help me, and some meals that I eat when I'm on my own for dinner:

- Limit sodas/drinks with calories. I know people that have just done this along with working out, while eating basically whatever they want, and still lost weight. A lot of people drink sodas and juices without even thinking about it, but they are terrible for you. In a given day I usually drink one diet soda and mostly water other than that. Occassionaly I'll need a cup of coffee (which is fine if you don't load it up with too much sugar) or I'll get a Vitamin Water (high in sugar, but does have benefits) if I need flavor. Beer/alchohol is a different story, but I try to only drink on occasion- just sometimes there are more occasions that others.

- Limit junk food intake, eat healthy snacks. Little debbie snacks, honey buns, candy, cookies, crackers, etc. I snack a lot and try to eat healthier snacks, like Nutri-grain bars or nature valley bars. These aren't always necessarily good for you, but they at least have some benefits and aren't empty calories. I'm a sucker for chocolate chip cookies, but if I eat one I make sure I don't eat any other junk the rest of the day. It's much easier said than done to completely avoid things like this...but there is no way to eat healthy if you're putting in 400-500 empty calories a day on junk food. I've also heard it is great to snack on nuts like almonds or cashews, and also fruits really help your metabolism.

- Eat breakfast. As others have said, it helps your metabolism. I usually eat oatmeal, a bowl of cereal (healthy cereal), or an egg and biscuit.

- Meals- be conscious. Meals are the hardest part for me. A lot of days for lunch I bring in a Healthy Choice frozen dinner. They're the best I've found and are actually good for you, and about 400 calories. They usually don't fill me up so I have a snack with it. For dinner I eat chicken more than anything...I'd recommend the grilled chicken you can buy in the large freezer bags, cooking them on a Foreman grill or in a skillet, or you can bake them. Adding bread crumbs to create a crust in the oven is good too to change it up.

I'm also a big sandwich eater (wheat bread- turkey, cheese, mustard or miracle whip, and sometimes I'll buy roast beef instead of turkey), so I bring that for lunch occasionally with baked chips, or I'll eat a sandwich and soup (Campbell's chunky grilled chicken or healty choice tortilla usually) for dinner. I'll go out for a sub sometimes too, almost always turkey, chicken, or roast beef. Stay away from mayo and always use wheat bread. I have to have the cheese, but if you can cut that out it's even better.

I'll eat more red meat if I know I'm going to be able to workout, but otherwise I limit it to maybe one in every four meals. Fast food is what kills most people's diets, and that's what I really try to limit. I probably eat it once every two weeks, and half the time that's a salad with chicken on it or a grilled chicken wrap from Sonic. I might get french fries and a chicken sandwich somewhere once a month, but that's it.

By doing all this, I set myself up so that when my schedule allows me to workout consistently I can really get in good shape, but when I can't I at least don't crash and put on a bunch of weight. I've always been pretty slim (5'10", 170 pounds, 24 yrs old) but I've been eating pretty consciously for a few years now and working out when I can, so I'd like to think it's working for me.

 

I will ignore that RACIST comment and... oh, yeah, yeah... I called you FAT... look at me, I'm skinny...

5'8", sir... 5'8"... don't take an inch off... that's what she said

Still, y'all are ignoring that NO EXERCISE and SITTING AT THE PC or READING or DRIVING will not burn all that food you take.

You're also right, Lil Pun, about combining the two.

 

My 2 cents is don't keep any kind of junk food around the house if you're serious about weight loss. None. If its around, you will more than likely eat it. Drink only water and coffee especially during the initial stages. Although fruit juices are much healthier than soda, they're still packed full of sugar and calories. I know it sounds like common sense, but you'd be surprised by the people I watch pound fruit juices and wonder why their diet isn't working.

Finally, if you work your ass off in the gym, its still NOT okay to have that piece of pizza or chocolate bar! There are a gazillion different diets out there and millions of different articles for results, but the only thing you really need to know is...calories out > calories in = weight loss. Its so absurdly simple, but I'm amazed how difficult people try to make weight loss. Ugh.

 

Most breads are pretty high in calories, but wheat breads have other benefits that keep those from being "empty" calories.

Just keep in mind when you eat a sandwich and (baked) chips it's going to be 500-700 calories, whatever the case may be. You just have to watch your calories for you other two meals and snacks to keep it at a reasonable level.

 

This is what I give my clients who are interested in overhauling their dietary lifestyle.



Pretty much the bible for healthy eating.

 

That should be 150 calories per 2 slices. If it is 150 per slice it must be frosted, buttered, or filled with something but either way 150 calories per slice is terrible. I eat this bread that is only 35 calories per slice. Most breads are 70-80 calories per slice. Also, remember what I said about complex carbs. Regular wheat bread is no better than white bread really. Make sure your bread says whole wheat or whole grain to get maximum nutritional benefits.

 

I've dropped 41lbs since Feb 2nd.

I started by cutting out most fast food and dr peppers.
I created a profile on sparkpeople.com to starting inputting my daily calorie intake and see what i was consuming. An average day including soda was 3500-3700 calories.
I joined a gym, i hit the treadmill for 40 mins a day 4 days a week.
My daily food intake now is around 1300-1700 calories.
After about a month, i stopped using the site, i eat pretty much the same foods over and over, and mix and match sides, so now i can get a pretty good idea of my calorie intake.
I have a chocolate banana protein shake made with soy milk every weekday morning.
Lunch is whatever Marie Calendar meal i want to eat at work.
Dinner is pretty much open to whatever, i cook alot of chicken, and have switched from groud beef to ground turkey.
I used to keep alot of nutter butters and swiss cake rolls around the house, i now snack on fruit and special k cereal bars.
I still eat out atleast 3 meals a week, but still only get tea instead of soda.
I tried not eating after 7pm, but that didnt work.
I pretty much eat whatever i want on the weekend, and dont work out often on the weekend, but in the back of my mind i keep track of what im eating, and have just cut back on portions, i hardly ever get stuffed, just full.

Each person is different, i was consuming over 1200 calories a day in dr. pepper, and another 800 at Wendys for lunch, then whatever for dinner and snacks, i could eat better snacks and cut out the soda and that dropped almost 1800 calories a day. I would recommend documenting what you eat for about a month, sparkpeople.com has a recipe builder and tracks all that for you, see where the calories are coming from and start doing what you are comfortable with cutting out or cutting back.