Nobody loves a fat kid

Post by **bcombs** » Wed Sep 30, 2009 1:51 pm

anticlmber wrote:...just stand next to me and you'll look just like kate moss fuking ali mcbeal.

I think what Sax said is something that most people forget. It's not just what, but when. No food after 6:00 PM, no breakfast before 10:00AM. Do a light (~30 min) cardio workout in the AM before breakfast. After the first 15 minutes or so you'll be burning up stored fuel because you are coming off of a fast (no food since 6 the night before, so 12-14 hour fasting period), and you'll kick up your metabolism before eating.

The other thing I think that people tend to do is not be honest with themselves about intake. You can't just remember all the things you ate and try to add up the calories at the end of the day. Keep a journal for the first few weeks, or longer, to get in a groove.

Take in 2,000 - 2,400 calories a day if you are excercising / climbing every day. You need the fuel to keep pace with your workouts. Then, drop down to 1800 for two days a week or something. Don't starve yourself, it's not sustainable and you'll overeat when you finally breakdown. Or worse, abandon your diet all together.

Just some tips that have worked well for me.

Post by **Josephine** » Wed Sep 30, 2009 2:03 pm

time and time again i've read articles that say the eating after X:00 is bunk. i certainly didn't follow that when i lost weight.

2,000-2,400 cals may work for you - but it really depends on gender & what you do throughout the day in addition to your exercise. someone who sits on their ass all day and then gets up to go run for an hour at night needs fewer cals than someone who's on their feet all day and then goes running at night.

Post by **anticlmber** » Wed Sep 30, 2009 2:17 pm

when in doubt

get it out

Post by **_Rasputin** » Wed Sep 30, 2009 2:22 pm

myfooddiary.com - i lost 25 lbs in a few months using this type of site. it's not free. i didn't like the free ones.

Thanks Josie, I was able to find a site that tells me how many calories I should consume a day based on my activity level and 1lb a week goal. That will be a good start and I'll try to keep track of my calories in an excel sheet.

Post by **Josephine** » Wed Sep 30, 2009 2:33 pm

don't use excel. there are plenty of free programs.

i'm anemic, so i use that site to help me keep track of my iron intake. most free sites are cals only - not cals + vitamins. myfooddiary keeps track of iron, calcium, sodium, vitamin A & C if that's important to you.

Post by **bcombs** » Wed Sep 30, 2009 2:50 pm

Josephine wrote:time and time again i've read articles that say the eating after X:00 is bunk. i certainly didn't follow that when i lost weight.

I didn't say you won't lose weight if you eat after x. I'm sure there are articles that say it does and doesn't work. However, it's simple to understand. Your metabolism is lower at night. Eating a bowl of ice cream before bed is more likely to be stored than used as opposed to eating it at 6:00.

There are lots and lots of ways to lose weight. It's all about what works for you.

Post by **Josephine** » Wed Sep 30, 2009 2:53 pm

i know when my tummy is growling at night - literally growling - i will not sleep. so i can't imagine a world in which i couldn't eat after 6pm for any reason.

Post by **jordancolburn** » Wed Sep 30, 2009 3:00 pm

anticlmber wrote:skinny don't equal healthy, remember that first and foremost.

Thats my problem, I eat and eat and don't gain weight. But the cholestoral from all those burgers.....well.....heart attack by 22?

I can't imagine not eating before 10am. I have to eat a good sized breakfast before i leave for work at 6, and even then, I'm starving by 9.

Post by **the lurkist** » Wed Sep 30, 2009 3:07 pm

cal in/ cal out may be predicated on an insulin response to high glycemic foods, but for the vast majority of people who can't figure out why they can't loose weight, when they summon the discipline and take the time to quantify their calorie intake per day over a week ( and I mean a painfully honest appraisal) they almost universally find that they have been taking in too many calories.
BMR- basal metabolic rate- the number of calories a person needs to go about their day with a normal amount of walking around - lean body wt in lbs x 12 (11 for women). So, you are overweight but you know your ideal lean body weight target is 140 lbs- 140 x 12 = 1500 cal. So, you eat this number of calories (add 500 more if you are exercising each day) and you WILL weigh 140 in 6 to 9 months depending on how much above this mark you are. Figure one to two pounds weight loss per week.

Post by **bcombs** » Wed Sep 30, 2009 3:11 pm

Super good info, Lurkist. Sadly I always used a BMR calculator and never knew a way to calculate it manually. Thanks!