Fighting the battle of the bulge

Blitzed306 wrote: Can't add much here, But I lost 30 pounds in 3 months by just changing my diet. I still eat as much as I want, but I drink water or un-sweet tea. I stopped eating so much red meat and started eating more chicken and tuna, Egg whites for breakfast every morning even if I'm not hungry.. I do run but not very much. I was floored by the transition

You're young. Just wait...

You call that severely restricting calories? Your average guy should be eating at most 2200 calories a day. If you're very active (think basic training in cold weather) or trying to bulk up, this might be ok. Even working out, a 3400 calorie a day diet will probably make you a fatass.

rotard wrote: You call that severely restricting calories? Your average guy should be eating at most 2200 calories a day. If you're very active (think basic training in cold weather) or trying to bulk up, this might be ok. Even working out, a 3400 calorie a day diet will probably make you a fatass.

My weight was stable at 195ish at 3400 a day and 165 on around 3000 a day. That's with around 500 a day burned off on the walk to/from work and a 3 mile run every other day. Going down to 1500 calories a day was 1900 less than 'needed' which is seriously unpleasant until your body adjusts to eating itself alive.

You burn 500 calories walking to work? How far are you walking? A three mile run might burn 500 calories. Sprinting one mile might come close. I think your math is off, or you just naturally burn calories like an animal, lol.

rotard wrote: You burn 500 calories walking to work? How far are you walking? A three mile run might burn 500 calories. Sprinting one mile might come close. I think your math is off, or you just naturally burn calories like an animal, lol.

That's 500 including running. Walk to work itself is around 300-400/day (3-4 miles).

Are you doing intervals on the way to work? Do you have showers there? You're about average size, so you'd burn about 100 calories per mile ran. You must be hauling ass.

Lol, nice ninja edit.

rotard wrote: You call that severely restricting calories? Your average guy should be eating at most 2200 calories a day. If you're very active (think basic training in cold weather) or trying to bulk up, this might be ok. Even working out, a 3400 calorie a day diet will probably make you a fatass.

That's definitely not true. I'm 5'9" and 170lbs, so I'm not a big guy. My "maintenance" calorie level is around 2700-2800. I currently eat around 3000 per day and weight gain is very, very slow. Many guys who are truly bulking eat 4000+ per day and it doesn't make them fat (unless they do it for a really long time). I've seen guys eating 5000 or more.

Everyone burns calories at different rates. Has a lot to do with genetics, body composition, general conditioning, etc...

For the OP, I'd start simple. Track what you eat, find your maintenance level, and add in some good exercise (weights, cardio, etc...)

I would suggest (as many other have) to simply eat less and exercise more. If that doesn't work, eat even less and exercise even more. At some point the math will catch up with your fat.

I don't eat a lot.. But that could also be an issue. usually no breakfast, small lunch (usually leftovers) or a healthy choice type frozen deal. Dinner...well, maybe I eat more than I should.

My doctors told me to stick to about 2000 calories/day, but to spread it out. If you restrict yourself to eating just twice a day,you won't lose weight very quickly. As someone stated earlier, your metabolism will slow down. I eat 3 meals every day and I snack 3 times ,too. My carb target is 65 grams at each meal and 20-25 for a snack. I lost 20 lb. in a little over a month with no more exercise than a 30 minute walk each day. Since beginning rehab and exercising much more ,my weight only dropped another 3 or 4 lb and has stabilized. When my weight goes over 170 I get very diligent about the carbs and calories for a day ,or two and it will drop back. Eating all your meals so that your carbs,protein and vegetables are balanced makes a big difference. Now, if I had just paid this much attention to my health 15 or 20 years ago..........

bravenrace wrote:

Blitzed306 wrote: Can't add much here, But I lost 30 pounds in 3 months by just changing my diet. I still eat as much as I want, but I drink water or un-sweet tea. I stopped eating so much red meat and started eating more chicken and tuna, Egg whites for breakfast every morning even if I'm not hungry.. I do run but not very much. I was floored by the transition

You're young. Just wait...

Yeah, I used to be able to do that too. Metabolism's a bitch to deal with when you get a bit older. Not to mention when I get up in the morning my knees sound like popcorn, it's all those years of racing dirt bikes coming back to say hello.

Since we are talking about getting rid of that soft mid-section.....

I gained 5lb during Christmas, in addition to the 5 I had gained from injury.

So it was nice to run 6 miles tonight. Even if it was only 25F, windy, and with flurries. It was actually kind of nice.

Feels like a good fresh start.

Nuts! is the answer.

Ask General McAuliffe.

Jensenman wrote:

bravenrace wrote:

Blitzed306 wrote: Can't add much here, But I lost 30 pounds in 3 months by just changing my diet. I still eat as much as I want, but I drink water or un-sweet tea. I stopped eating so much red meat and started eating more chicken and tuna, Egg whites for breakfast every morning even if I'm not hungry.. I do run but not very much. I was floored by the transition

You're young. Just wait...

Yeah, I used to be able to do that too. Metabolism's a bitch to deal with when you get a bit older. Not to mention when I get up in the morning my knees sound like popcorn, it's all those years of racing dirt bikes coming back to say hello.

I always took being slim and fit for granted... rode horses, worked out and kept fairly active through my 20s and 30s. Middle 40s - bam, suddenly I found extra poundage appearing. Worked out intermittently with rather dismal results and was almost ready to accept that it was game over and I may as well throw in the towel. Kiss of death, end of youth and all that stuff. But after discovering a really intense 3x week program at the Y that uses weights, step and exercise ball... as well as totally giving up bread, honestly I'm in the best shape I've been since I was in my 20s. Yeah, my knees crack too, but the muscles around them are strong enough to support them. Most of my workout buddies are in their 30s, I'm as fit or fitter than the majority of them. I plan on making fitness an important part of my life for as long as I can.

BTW... nice abs dude.

bravenrace wrote:

eastsidemav wrote: I've got a recumbant exercise bike. Its easier to read or watch TV on it that with a traditional exercise bike.

Me too. It's also good for those of us with bad backs.

The Nautilus machines are great too, you can work your major muscle groups without putting a weight load on your spine.

Lesley wrote:

Jensenman wrote:

bravenrace wrote:

Blitzed306 wrote: Can't add much here, But I lost 30 pounds in 3 months by just changing my diet. I still eat as much as I want, but I drink water or un-sweet tea. I stopped eating so much red meat and started eating more chicken and tuna, Egg whites for breakfast every morning even if I'm not hungry.. I do run but not very much. I was floored by the transition

You're young. Just wait...

Yeah, I used to be able to do that too. Metabolism's a bitch to deal with when you get a bit older. Not to mention when I get up in the morning my knees sound like popcorn, it's all those years of racing dirt bikes coming back to say hello.

BTW... nice abs dude.

Theres one thing I left out, I can't eat bread due to allergies. I've never gotten used to eating a lot of bread or starchy foods. While it sucks sometimes I think it will be better in the long run. Abs are the hardest thing to get, and it seems they get the most attention lol

No kidding... I'm off to my "core" class to work on mine!

Watching your diet is for losing weight, exercise is for health and happiness. It does let you splurge now and then, but it won't account for a eating to much food.

Start counting calories. Now. You need to know how much food you are eating. You are most likely eating more that you need. Average male needs 1800-2200 calories a day depending on activity level and metabolism/physiology.

Do cardio and some weight training. Pick something you like for cardio. I play soccer, started ice skating, cross country ski, and sometimes ride a stationary bike. When summer comes, I'm on a bike outside. Never take an escalator or elevator for good measure. Lift weights once or twice a week, more if you can. 20 minutes will do wonders. Make sure you do some kind of leg work. It kills me to watch people do curls and all those silly movements and not do any leg work. If you want, you can get away with only leg work (not so much if you do machine leg stuff, anything holding the weight, squats, dead lifts, you can). Squats (even with light dumbbells) are the best.

It's really simple if you want it to be. It can also be hard if you let it.

to the people who cut out regular soft drinks that contained caffeine, did you replace the caffeine that you cut out?

Lots of people will use coffee (just watch how much sugar/cream you use), or use a zero calorie soda which still has caffiene.

I agree that caloric intake needs vary based on genetics, activity level, etc...but each person has to fine their own maintenance level. Most women are around 1800-2000, men are usually closer to 2500. Big guys are 3000+. Like I said before, I'm average height and weight, and I need 2700 to maintain current weight. At 2000, I'd turn into a stick. Yes, I lift weights 5 days a week and do cardio 3 days, but I also have a desk job.

I drink a cup of coffee each morning with a little xylitol sweetener - its a natural sweetener used in toothpaste which is low cal and doesn't affect blood sugar. I drank green tea instead for a while, but lost my taste for it.

Mrs. 914 wants to shake 10 lbs. She exercises regularly, eats little but can't get rid of it. I believe she eats so little that her body thinks it's starving so socks it away in the bank.

She's always been fit, sex was like wrestling a dolphin until the hot flashes came. With a wedding this year maybe it's time for professional intervention.

AngryCorvair wrote: to the people who cut out regular soft drinks that contained caffeine, did you replace the caffeine that you cut out?

Sodas are an interesting one. I/we here at work had heard/read about sodas undermining weight loss.

The group of us who undertook weight loss starting new years last year stopped drinking soda and eating more moderately and such.

As an experiment, after about a month of no sodas at all, and being used to our new lunches, we all had a soda with lunch one day. No other change, just a soda to drink. Diet or regular, colas and clear. Drinkers choice

Every one of us was hungry after eating lunch and drinking the soda with it. Not simply not as full, but downright hungry. Interesting.

914Driver wrote: She exercises regularly, eats little but can't get rid of it. I believe she eats so little that her body thinks it's starving so socks it away in the bank.

Bingo. If you practically starve yourself, your body will go into self preservation mode and fight to hold onto every calorie it can. Not only that, when it does burn, it's likely going to burn muscle tissue, not fat. Tell her to jack up the food intake (using "clean" foods, not junk food), and watch what happens.

Also, if she's doing the same exercises all the time, try mixing it up. The body will quickly adapt to someone doing the exact same thing every day.