Facts: Age: 18 Height: Between 6' and 6'1" Weight: Fluctuating between 270-275 lbs. Goal: 230 lbs. What kind of diet can I use to accomplish this and make it a lasting weight? Please help gentleman, I would greatly appreciate it. All advice/tips are welcome. Thank You.
Losing weight is a simple formula: Make your caloric intake less than what you burn. Google "BMR" there are alot of tools that help you determine how many calories you burn just sitting on your ass all day. Try to eat that many or just over, and get a little exercise. You should go for about a pound a week, maybe 5 pounds in your first week if you do absolutely nothing now, but after that 1 pound a week is a healthy way to lose weight. If you lift weights and exercise heavily, then watch the mirror not the scales. Stop drinking soda, avoid juice. Take a multivitamin. Sweet drinks will add calories faster than anything. Except maybe alcohol.
Better yet, heres a BMR Calculator: http://www.bmi-calculator.net/bmr-calculator/ It says you burn 2500 calories a day at rest. So eat 2500-3000 depending on if you do hard labor, or workout alot. Remember if you eat more than 2500 you need to burn it in some way to lose weight. If you dont work hard manual labor I wouldent go above 2700. I write down what I eat and how many calories it had, beyond that just vary your diet sensibly. It's not healthy to get all 2700 of your calories from snickers bars Also remember that as your weight drops so will your BMR, so check back with it every 5-10 pounds or so.
Do you train to a high level? Cut out bread, pasta, rice and cereal is what I do when trying to seriously lose weight. Replace them with fruit, tuna & cottage cheese (low calorie but filling). Low carbs work, but are no good if you train more than twice a week because your energy levels are really low mate. If you train more than that just train harder, cut out ANY junk food and you'll be fine. I went from 13 stone to 11 stone in 3 months... I just worked my ass off in the gym, drank nothing but water, ate REALLY carefully - basically my menu every day was fruit for breakfast, cottage cheese/tuna and vegetables for lunch and turkey with peas/carrots/broccoli after training. That was a hard 3 months, but that was two years ago and I still to this day drink nothing but water, havn't eaten chocolate, crisps, cheese, sweets or cake in over two years... not a McDonalds, nothing Obviously I now eat pasta, rice and potatoes, etc again because I train ALOT so need the carbs, but I still keep them to moderation and dont touch bread. It is hard to start, but it just becomes part of your lifestyle.
By the way, 14 pounds in a stone 28 pounds in 3 months is about 2.5 pounds a week I think, which is about as healthy as you can expect to lose weight. If you lose more than 3 pounds a week continuously it means you are not doing enough weights/bag work to retain your muscle mass and when you lose it all you will look flabby rather than lean, which is really not a good look >.<
No not really. I think the problem is that I just eat way too much. I eat a ton of vegetables and all, but I eat so much of that and everything else that it adds up to no good. I feel so damn weak, I can't stop eating.
For me to lose weight I have to eat 1600 Calories or less because I am about 65kg, I can tell you... that sucks
If you have weight problems then you have to do something to suppress apatite. Over eating is a sign that you have an underlying metabolic disorder that should be addressed by altering the way you eat in order for your brain to produce the correct neurotransmitters in the correct balance. You have to do your own research if you want to keep the weight off though.
Some guidelines. 1) Eat regularly. Aim for 5 or 6 meals a day, three normal meals and two or three "snack" meals. 2) Every meal should consist of carbs, fats and protein. Don't exclude either one, your body needs all three. 3) Variation is important. Don't eat the same **** everyday. 4) When selecting carbs, make sure they are as rich as possible. This means as many vitamins, minerals and fibers possible. Table sugar scores a zero, no nutritional value at all, just sugar. Fruits and especially vegetables score highest. 5) Alternate protein sources. Chicken, dairy, meat, soy, beans, whatever. 6) Aim for as much omega 3 fatty acids as you can. Being overweight you probably had enough saturated fats for a while. Fish oil, flaxseed oil, nuts, etc. 7) Cheat every now and then. You can't keep it up if you're too hard on yourself. Have that BigMac on saturday, diet the rest of the week. 8 ) Ditch the refined products. There's much more but this would be a start.
You can eat carbs, certain things like beans potatoes and rice are really good but if you mix these with alot of meat its harder to digest because of different digestive enzimes. Also if you eat 6 meals make sure they are all small, the biggest meal should be breakfast, and the smallest in the evening. Remember never deprive yourself of nourishment, never starve yourself, if you overdue cardio you will lose too much muscel. But listen to your body and dont indulge, eat to live dont live to eat. Hope this helps
I think I read somewhere you said your joints were bothering you. You aint jogging are you mate? 270 and if your joints bother you I would stick to biking until you drop down and sort your joint issue out.
