Dieting is hard.

[thraashman]

I've decided that no matter how hard I try, I can't resolve myself to exercise enough to make up for my overall bad eating habits. So I have to change those as well. I started yesterday. I decided to rely strictly on counting calories since just about anything else that you need to watch can be related to calories. I ate about 1450 calories yesterday I estimate, and that was difficult as hell. I'm 6'1" and currently about 220 lbs. My goal is to lose about 30 lbs and gain 15 or maybe more back in muscle. As far as exercise regiment, well I'm really just starting that too. Currently I've decided I'm no longer using the elevator at work at all (I work on the 7th floor). And I've started doing weight lifting (I only own curling bars, but they can be adapted for other exercises), sit-ups, and push-ups at home. I plan to start running soon too, but didn't want to start until I'm used to the diet since I'm cutting my calories so low.

Any advice anyone has such as supplements, specific exercises, or websites that can give me tips?

 

[RapidSnail]

Originally posted by: thraashman
I've decided that no matter how hard I try, I can't resolve myself to exercise enough to make up for my overall bad eating habits. So I have to change those as well. I started yesterday. I decided to rely strictly on counting calories since just about anything else that you need to watch can be related to calories. I ate about 1450 calories yesterday I estimate, and that was difficult as hell. I'm 6'1" and currently about 220 lbs. My goal is to lose about 30 lbs and gain 15 or maybe more back in muscle. As far as exercise regiment, well I'm really just starting that too. Currently I've decided I'm no longer using the elevator at work at all (I work on the 7th floor). And I've started doing weight lifting (I only own curling bars, but they can be adapted for other exercises), sit-ups, and push-ups at home. I plan to start running soon too, but didn't want to start until I'm used to the diet since I'm cutting my calories so low.

Any advice anyone has such as supplements, specific exercises, or websites that can give me tips?

Read this for some good information. Use their calculators to get a basic idea of your caloric intake.

Go here and setup an account to keep track of what your eat. Don't mind their calculators.

Edit: You're a big guy, 1450 calories is way to low. You don't want to starve yourself, or else you will be losing muscle and water weight instead of fat. You're probably using over 3000 calories a day anyway. Don't try to lose more the 1.5-2 lbs. per week.

Edit 2: Remember, don't use calculators anymore than to get a starting idea of your caloric intake and usage. The rest comes through experimentation and learning your body.

 

[vi edit]

Forget the supplements. They'll do nothing for you (at this point). You need to bounce up your calories a bit. Aim for around 2000. That's still a good 500 or so below what you are probably burning in day. That will make a for a good 1 pound a week net loss (7x500 = 3500. 3500 calories is what is needed to convert to a pound of fat).

As far as diet goes, it just comes down to willpower/portion control and increasing your variety while keeping it "clean".

You need to add lots of filler to your diet. Filler = fiber. This includes stuff like oatmeal, whole wheat breads/muffins/bagels, berries, beans, and veggies. Fiber fills you up and accompanies foods that are typically decent for you.

Low carb tortilla wraps (8 grams of fiber, 100 calories each) are a hell of a lot more filling than a couple slices of white bread. A bowl of oatmeal is much more filling than sugar laden enriched white flour/rice based cereal. A big salad & a cup of cottage cheese will hold you over longer than french fries.

The South Beach meals found in most supermarkets are excellent ways to provide portion control while also suppling great fiber and protien sources. So are the Lean Quisene meals. All of those are typically under 300 calories and a much better alternative to what you can usually make or buy on your own.

My typical day looks like this:

Breakfast: High fiber tortilla wrap w/ egg, cheese, and ham (400 calories)
"2nd" Breakfast: Cup of oatmeal (160 calories)
Lunch: "healthy" microwave meal and a spinach salad (450 calories)
Snack: Yogurt (100 calories)
Dinner: Typically splurge a bit more here since I've only had around 1000 calories so far today. It's usually a 500-600 calorie meal that leaves me room for a beer or two and a scoop of ice cream for another 300 calories.

I'm typically around 2000-2200 calories a day. I'm 6' and 165 pounds. I used to be over 190.

For exercise just get out and do something. Walk 30-45 minutes 3x a week. Or bike it. Doesn't matter. Just get out and do something. With your diet in check the addition of exercise should start melting away the pounds.

Once you start getting lighter on your feet you can start doing some higher impact stuff like running a little more than walking. Just take it slow.

The biggest thing I can tell you is that you shouldn't expect overnight results. Your first week or two you might see a big drop in weight but it's mostly water. After that you should be aiming at no more than 1-2(at max) pounds a week in weight loss. That's around 6 pounds a month. Realistically you are looking at a 6 month time frame without completely going to a nazi-like diet/workout regimen.

 

[jiggahertz]

Adding to what vi_edit and RapidSnail said, 1450 cals is way too low. I assume you're steady at your weight right now? I'd track what you're consuming for a week through fitday and then gradually start lowering your cals until you're loosing 1-2 lbs/wk.

 

[fLum0x]

i would agree with dieting and exercise suck.

I am about in the same boat. I have worked out diligently for 6 months, but i never really watched what i was eating. Now i don't work out as much, but i am trying to eat healthier. The good thing is, i like salad...but i like dressing too!!! Damnit..

 

[mrrman]

I personally dont believe in diets...food in moderation and quit the sugar stuff...I work out to so I feel pretty good...I have switched to whole wheat pasta if I can get it as I am a big pasta eater. It seems that most stores are now stocking whole wheat products which is good. I take vitamins daily and when I work out I use the EAS Muscle Armour product followed by a 100% Whey drink.

http://supplementmarket.com/product_info.php?manufacturers_id=29&products_id=356

http://supplementmarket.com/product_info.php?manufacturers_id=10&products_id=39

and if I get hungry inbetween its either fruit/vegetables or this

http://supplementmarket.com/product_info.php?manufacturers_id=10&products_id=39

the light version though


We all have our routines, this works for me

 

[Alprazolam]

Its easy, just need willpower.

 

[compuwiz1]

Diets do not work. Sure you can lose some weight, but guess what? As soon as you decided you lost enough weight, and go back to eating like a beast again, the weight comes right back. Permanently changing one's eating habits, as well as the way we think about food is the real answer.

 

[Pepsi90919]

just excercise like a mofo

 

[TecHNooB]

I suggest starting the day with cereal and milk. The milk is good for you =] Make sure you get some healthier cereal and not that kids stuff Low sugar stuff.

Then at lunch, eat some sort of chicken, fish, egg, salad, etc. Fat is ok as long as it's not a grease pile. Just make sure its not greasy and that once you're finished, you aren't hungry. You'll start feeling groggy if you eat too much for lunch anyways ;/

For dinner, I suggest eating light.. sandwich maybe. Try to avoid eating after 7 or 8. If you still get hungry, eat more cereal. If you ever crave something fatty, have it for lunch. Keep breakfast and dinner light, dinner especially. Don't worry too much about calories.

As for excercise, just lift and run whenever you have time (at least 3 times a week). You should be go to go~

Edit: Oh, and try to avoid sugar. After a good session of excercise, it's ok to treat yourself a little. For lunch, basically have whatever as long as it isn't something everyone knows will kill your diet (ie. ice cream, bacon, cheese, mayo).

 

[ballmode]

Says I'm supposed to eat 2300calories if I want to lose 1 lb a week.

 

[StageLeft]

I do find counting calories incumbent for my success with weight in my case and stats bear out that most people agree with that (among those who are successful long term). I'd not bother trying less than 10X bodyweight, though, at first and you can easily do more if your exercise levels are high.

It's a great fallacy that a moderate amount of exercise can allow a person to eat whatever they want. I have easily gained weight while training for events because as one increases exercise their appetite goes up, too. Most elite endurance athletes, who're doing more exercise in a typical day than the average person does in a week or month have to put a concerted effort into dropping weight before a race.

Of course, without obfuscating things as many people like to do (who are probably overweight), calories in - calories out=net gain/loss. That formula works.

Might I also recommend trying 6 days of diligence and then goofing off to a good degree once a week. Don't use that day as trying to see how many calories you can put down your throat, but loosen your belt and go out, drink some beer, or whatever. 1-2 days of due diligence after that cheat day will recover from it and it keeps sanity.

Never skip breakfast. A healthy person has no place skipping breakfast. I can count on one hand the number of times in my life