[Bisclavret]

Originally Posted by Tequila To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.

Eat everything in moderation while you are still in good health and full set of teeth. I've tried different dieting plans. In the end, the mind keeps wandering back to those sinfully deprived foods. I gave up. The harder I try, the more I crave. One of my friends eats lesser than me but she is still can't shed any weight and bigger sized than me. Apparently, her problem is water retention. She sweats a lot but still it doesn't help. I finally realized that my problem is starch based. My staple food is rice. I need rice and I need meat for energy. Another friend went on bland food like poached fish/chicken without salt or oil. A slice of fruit, some fresh salad and 2 slices of bread. But she takes a ton of supplements to compensate the lack of balanced nutrients her body needs.

Eat brown rice! You will be getting loads more nutrients, and considering that whole grain rice takes more time to be matabolized than white rice due to it's fibre content, it provides you with a longer term energy boost that doesn't wreak havoc on your blood sugar levels.

---------- Post added 08-23-2011 at 06:13 PM ----------

To the OP, I would suggest:

Diet

- Cutting out all sweetened drinks (soft drinks and juices) and sugary treats, whilst drinking plenty of water instead.
- Replacing all simple refined carbs with complex carbs (i.e. 100% whole wheat) and legumes.
- Incorporating more fruits and vegetables (especially the green leafy kind) into your diet.
- Eating a source of lean protein meat (i.e. fish, chicken, turkey), or eggs if you are not allergic.
- Using a lot of spices in your food preparation (i.e. turmeric, coriander, cumin, chili, cayenne, ginger, etc.)
- Drinking plenty of unsweetened, natural green tea.
- Drinking your coffee black and sugarless (a tad of honey if you really need to).

Exercise

If you don't want to complex things too much, establish your own at home circuit training regimen: this could include various combinations of cardio-vascular exercises (in place jogging, jumping jacks, mountain climbers) and strength training exercises using your own body weight (including various push-up forms, sit-ups or crunches, lunges, squats). Train to aim for at least one to three one hour workouts a week, and work from there.

[Tequila]

@ Bisclavret.

Thanks for reminding me about brown rice. I just remembered why I stayed away from this rice. My mum who is a diabetics used to eat unpolished brown rice. The only type of dish which are able to mask the smell of that rice are Indian curries. I might consider mixed grain rice in the future.

[mieu]

	Originally Posted by Tequila To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	@ Bisclavret. Thanks for reminding me about brown rice. I just remembered why I stayed away from this rice. My mum who is a diabetics used to eat unpolished brown rice. The only type of dish which are able to mask the smell of that rice are Indian curries. I might consider mixed grain rice in the future.

I usually do a blend of brown, long-grain white and wild rice...loooove wild rice...I'd eat it by itself if I could find a place that sold bags of it larger than like 1/4 lb.

[Vict]

Reward yourself. There is the eventual benefit of feeling better, of course, but in my experience it's important to reward 'good behavior.'

In my case, I do not work out nor care about what I eat on a certain day of the week. Usually a Friday or Saturday, as that is when I have the most interest in going out for a good meal and drinking with folks. Fast food, pub chow, high-end restaurants, whatever. If I don't do anything on those days, I save it for Sunday. The rest of the week I simply eat small amounts five or six times a day and engage in cardio every other day. The effects are immediate and it allows for not only improvement in the way I feel but also a sustainable work-reward system.

I'll note that I fucked up a toe last week and it's limited the physical activity I can engage in. But, because I'm maintaining the rest of the regimen, there is no need to alter my intake. This is the true benefit, in my opinion. The flexibility to fuck around or otherwise miss the need to exercise without a long-term effect to one's metabolism.

[melthearth]

	Originally Posted by Oblivious To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	I'm a pretty tall heavy guy (6'5" and 214 pounds currently). I found a calculator online that takes in your body weight, height, age, and exercise level and calculates the calories you need daily to maintain your weight. It was giving me a figure of about 3300 calories. I currently eat around 2500. I try to do a 40/40/20 split between protein/carbs/fat.

Eat more (40/20/40) and do HIIT cardio preferably/ more cardio. I eat 2500 and I'm 160, and low salt.

[iMan]

The Paleolithic diet. I shed a lot of fat while on it and now I feel much better than I did before adopting it.
Also, it's what your body knows to digest properly, without giving you autoimmune diseases and whatnot.

[Still Standing]

	Originally Posted by iMan To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	The Paleolithic diet.

Oh yeah, the good ol' Paleolithic Era of hunter-gatherers who died at the ripe old age of 30. I'm not sure such a diet fits a sedentary lifestyle where we don't actually have to hunt and gather our food anymore.

[iMan]

	Originally Posted by Still Standing To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	Oh yeah, the good ol' Paleolithic Era of hunter-gatherers who died at the ripe old age of 30. I'm not sure such a diet fits a sedentary lifestyle where we don't actually have to hunt and gather our food anymore.

The good ol' fallacious argument that fails to take into account the numerous conditions that could have lead to their death.
They didn't die because they ate healthy food, not KFC or ice-cream, but because sometimes other animals would gnaw them; natural disasters; a handful of diseases mostly related to blunt force trauma.
And yes, one also needs to incorporate exercise along with the diet.

[ScissorMeTimbrs]

It's quite simple theoretically.

1. Eat a high fat and high protein diet (steak, eggs, bacon, fish, avocados, coconut oil, olive oil, nuts, etc.)
2. Keep your insulin levels under control by not eating sugar and grains. Sugar in fruits and vegetables is fine. Don't eat rice, wheat, corn, oats, bread, or drink soda.
3. Don't eat processed foods. You should get almost all of your groceries in the produce section and cook it yourself.

This is the diet our hunter gatherer ancestors had before the advent of agriculture roughly 11,000 years ago. This isn't a diet fad.

---------- Post added 09-05-2011 at 10:21 PM ----------

	Originally Posted by Still Standing To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	Oh yeah, the good ol' Paleolithic Era of hunter-gatherers who died at the ripe old age of 30. I'm not sure such a diet fits a sedentary lifestyle where we don't actually have to hunt and gather our food anymore.

Just because they died at 30 doesn't mean they were unhealthy. Looking at the remains of our ancestors shows that they were quite healthy and didn't have the health problems that we have today in our 30's. The diet works because that is what our bodies evolved with. Being a couch potato is another issue.

[cms]

If you really want to lose weight and you have amazing self-control. The most effective way I have found is a pseudo-vegan gluten-sugar free diet. You really need to research alot ahead of time to ensure you are eating a balanced diet and getting enough fats & protein (usually by nuts avocados, oils, quinoa, sprouted beans). I find organic fruits and veggies, also make a difference. It's kinda expensive, but people will start to notice a difference in less than two weeks. When I am eating this way, I usually have organic farm raised beef or bison steak once a week, and fish usually once or twice a week depending on how I am feeling. I abstain from dairy, gluten and any sugar. I have a some health issues and within days on this diet I start to feel more energized. You can substitute sugar for blue agave nectar or honey, in most recipes and there are plenty of gluten-free vegan recipes out there. I have even made a delicious vegan-gluten-sugar-free cake using buckwheat flour and blue-agave nectar and honey. Throw in some cardio and sunlight, and trust me you'll feel like a brand new person.

[floramacivor]

	Originally Posted by cms To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	I abstain from dairy, gluten and any sugar. I have a some health issues and within days on this diet I start to feel more energized. You can substitute sugar for blue agave nectar or honey, in most recipes and there are plenty of gluten-free vegan recipes out there. I have even made a delicious vegan-gluten-sugar-free cake using buckwheat flour and blue-agave nectar and honey.

Agave nectar and honey? Aren't those forms of sugar?

[Fluffy]

I really dont know what you want to do. Do you want to loose the fat or replace the fat with muscle? Because i can answer both questions easy.

Now if you want to get rid of the stubborn fat the easiest then you are going to want to start developing muscle. Either way your body will transform into what you feed it. Everyone at the gym and fitness sites always say that "Abs are made in the kitchen and not the gym." It's true. First thing you want to figure out is your BMR. Which means how many calories can you eat while doing nothing all day and not gain a single pound as long as you stay below the listed number. Here is a link to a calculator:


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Now that you have a general picture of the amount of cals you can intake (while being lazy) here is another scale to help better understand if you are active:


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Also if you want to know your BMI. Just tells you how much fat you have in your system but in a form of a percentage:


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<-BMI calc

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<- general idea of how you will look when your BMI drops.



Now nutrition is key to you loosing your weight. Basically this thread has everything covered with a few mistakes here and there. So i will tell you my diet:

First meal:
Steelcut oatmeal flavored with raisns, banannas, tiny splash of vanilla protein, honey

Second meal:
4-6 eggs
Protein shake

Third and Forth meal:
chicken or fish or turkey
small serving of brown rice
serving of mixed veggies

>Fifth meal-> Normally at this time i am done with my workout and at home:
Peanut butter sandwich
Protein shake


>Sixth meal-> Normally to feed my body what it needs so it doesn't eat my freshly made muscle that i worked hard for at the gym. It can be any of these things im about to post:
Nuts (mostly almonds)
Cottage cheese
Milk
Basically any dairy or nut product.

Anything else that i put into my body is a snack of some sort that is measured and at different times. Such as
Fruit (at least 2 bananas a day)
Nuts (can never eat a bag of chips ever again now :/ )
Gatoraid (I normally drink a gatoraid after my workout because it will boost my freshly depleted electorlites or however you spell it. Sometimes I'll have one during my workout just because i workout from 4-6 hours (watch someone call me out on that)
V8 veggie juice (i drink two of these a day)


Anything else you can take is just normal supplements. Fat Burner pills are normally just Vitamin B i believe. AKA caffeine. But here is what I take:

Creatine (helps build muscle and gives them energy as well as make them bigger)
Non wal-mart quality Multivitamin (Mostly for adsorption and it is impossible for you to eat all of your daily amount of vitamins a day)
Fish oil (Mostly for Omega-3's. If you eat fish every day dont worry about this)
Fat Burners (gives me an extra kick in my routine)
Glutimine (basic for any body builder. It helps your muscle repair faster while you sleep)



Now keep i mind, this is what i do and you will need to scale back because i am a large and tall man.


This is all that i can remember off the top of my head. I hope this has help you or anyone else reading this. If you ever need any help just whisper me. Keep in mind that these things take time and a lot of effort. You will be lucky if you drop a pound or two a week. If you need my workout routine, just whisper me.

p.s. i have this feeling that i am missing something. Oh well.

[cms]

	Originally Posted by floramacivor To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	Agave nectar and honey? Aren't those forms of sugar?

I should of specified. I ment sugar as known to most north americans which is granulated cane sugar. So to specify cutting out cane sugars, granulated cane sugars, High-fructose corn syrup and replacing those sugars with blue agave nectar and honey.

Preferably consuming more honey than agave nectar.

[silicon212]

The problem is what begins the 'hunger pang' - it's usually a low blood glucose level that sets this off.

Getting your blood glucose level up with GOOD carbohydrates is key - the simple carbs tend to hit hard and cause your body to overcompensate with insulin production, which in turn causes your overall blood glucose level to dive - making you hungry again. This also puts your body into 'starvation mode', so instead of burning whatever energy you're taking in, you're storing it as fat. That's why people are getting fatter.

Drinking water won't make you 'full', because you're not replenishing your blood glucose level. It can make you uncomfortable, however, and in extreme cases can lead to water intoxication - which can be fatal.

A cantaloupe is much better for your blood sugar level than McDonald's fries.

[Tactical Panda]

My diet plan:
Only eat breakfast, lunch and dinner with nothing else between, before and after.
For each, only eat the amount that is recommended - don't take a double serve or anything even slightly more than the single, normal, boring serve.
Walk a lot and drink water instead of other sorts of drink.

I don't know how useful it is. I call it the breakfast-lunch-dinner diet.

[Sethis]

It's simple. As long as you take less calories daily than you need you're gonna lose weight.

If you do 500 pushups and keep eating junk food you will probably still gain weight. If you do a healthy diet and do no exercise you will certainly lose weight. Your metabolism will still get screwed but that's another thing.

-Eat small portions of food multiple times a day.
-Have a plan of what you're going to eat. Do not sit in front of a TV and keep eating because that show is still on.
-Do not take everything you got in front of you because you won't resist and will finally eat it. For example, if you got a bag of chips do not take the whole bag but put some on a plate.
-Eat something special (e.g. fattening food or sweets) but only once a week or two as a reward.
-Everything in moderation is good and does not harm.

[TheNung]

	Originally Posted by Oblivious To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	Anyone got any good tips? I mean interesting tips. I think we all know the normal ones like eat less, exercise more, eat better foods, do cardio etc. I'm talking about the small tips like drink plenty of water, keep food diaries, or take the stairs instead of the elevator. What little things worked for you?

It's only about total calories consumed versus total calories spent. That's all. Nothing else. You don't have to eat a billion little meals spread throughout the day. I eat a small meal at 6pm and a huge one at 9pm. Look into intermittent fasting and the warrior diet.

For the rest of the day (my fasting phase), I'm getting things done so I don't focus on food.

[RedHead8808]

Cut starches and sugars. period.

and i mean ALL sugars.. even natural sugar. (which includes fruits)
You'll lose about a pound a day if you're not exercising. (more if you are obviously)
When I need to lose this is what I do. I lost about 14 pounds in 17 days. Didn't starve myself and I ate 3 meals 2 snacks and a sugar free fudgepop for dessert everyday.

[Marcus Septim]

Sadness

3 pounds in two days

[Bisclavret]

---------- Post added 09-09-2011 at 03:58 PM ----------

	Originally Posted by Marcus Septim To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	Sadness 3 pounds in two days

Some gain weight using this model however.

[Marcus Septim]

	Originally Posted by Bisclavret To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	---------- Post added 09-09-2011 at 03:58 PM ---------- Some gain weight using this model however.

I can hardly eat...

[Bisclavret]

	Originally Posted by Marcus Septim To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	I can hardly eat...

Identical symptoms may elicit completely different reactions amongst different people.

[TheNung]

Extra info for OP:


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- Caloric Intake Calculator


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- Martin Berkhan's Intermittent Fasting/Leangains Guide


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- Lyle McDonald's section on fat loss


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- FitDay web-based calorie/nutrition tracker


Basically find out your maintenance caloric intake, subtract 500, and shoot for that number. That's the purest way I can put it. While it is a terrific idea to maintain a healthy, balanced diet, studies have shown that the "quality" of one's diet has very little to do with body composition (i.e. bodyfat percentage). This isn't an excuse to go eat a whole cake right now, it just means that you can eat whatever the hell you want, as long as you don't go over your maintenance caloric intake level for the day.

Reaching certain amounts of macronutrients (as in protein, carbs, and fats) is somewhat advanced as really only comes into play for athletes or those who want to go from a lean state (have or are close to a six pack) and take their bodyfat levels all the way down to that of a bodybuilder or fitness model.

Meal timing does not matter. What matters is what is convenient for you, provided you don't overeat. The best diet is one you can stick to.

[K27]

Exercise (absence of rebound guaranteed if your diet is normal).

[Bisclavret]

	Originally Posted by K27 To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	Exercise (absence of rebound guaranteed if your diet is normal).

Haha, I hate to do this, but I must ask you this: what do you consider to be a "normal diet". Last time I checked, the SAD diet was a "normal diet" (normal meaning common and or standard in this sense), it certainly not being conducive to 'good health' and weight maintenance.