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healthiest/easiest way to lose weight faster?

R

ric1287

Diamond Member
So my goal is about 40 lb's by the end of summer. I have been laxing a bit, and will get back into the routine this weekend.

I need a set, strict diet plan to follow, but dont know much other than eating crap food. I want to consume as few calories as possible, so i can maximize how much i lose. I was shooting for around 2-3 lbs a week, since i have read that seems attainable. I love broccoli, tuna, etc. so was hoping i can eat alot of that. Any ideas?


also- i lift 3-4 days a week, and do cardio on the off days.
 
Eat bland, fresh food. Only sweet things should come from fruit. I'd consume a lot of fiber. Oatmeal is cheap, keeps your hunger at bay, and is good for you and will clean you out.

Of course exercising as well. It will take a lot of discipline but can be done I think.
 
1st of all, do you know your maintenance point for calorie intake?
If not, what is your height/weight and typical metabolism? (fast, normal, slow)

Cut about 500-750 calories a day off your maintence. Spread your total days calories over 5-6 meals. Eat veggies, grains, protein (fish, lean beef) and fish oils (or flax). Stay away from sugar, white flour, sat./trans fats, and alcohol if possible.
 
Originally posted by: TheNinja
1st of all, do you know your maintenance point for calorie intake?
If not, what is your height/weight and typical metabolism? (fast, normal, slow)

Cut about 500-750 calories a day off your maintence. Spread your total days calories over 5-6 meals. Eat veggies, grains, protein (fish, lean beef) and fish oils (or flax). Stay away from sugar, white flour, sat./trans fats, and alcohol if possible.
Click to expand...

Yup...good advice here.

You need to find out how many calories you expend a day and then reduce from there.

Eat 5-6 smaller meals a day to help boost your metabolism.
 
Originally posted by: TheNinja
1st of all, do you know your maintenance point for calorie intake?
If not, what is your height/weight and typical metabolism? (fast, normal, slow)

Cut about 500-750 calories a day off your maintence. Spread your total days calories over 5-6 meals. Eat veggies, grains, protein (fish, lean beef) and fish oils (or flax). Stay away from sugar, white flour, sat./trans fats, and alcohol if possible.
Click to expand...

i have a terrible metabolism, and ate a ton of junk food to get this way. So honeslty, i could probably cut like 1500+ calories out and be eating a normal ammount of food still. I am 6'3 250 ish right now. I want to get down to like 220-215 solid eventually. I was at one point 185.

What should i look for grains wise? I never know which type of wheat bread is the best.

And is there such thing as too much fruits and vegtables? I wanted to "pig out" on those whenever i feel the need to. But if they end up hurting me then i wont.
 
Originally posted by: ric1287
So my goal is about 40 lb's by the end of summer. I have been laxing a bit, and will get back into the routine this weekend.

I need a set, strict diet plan to follow, but dont know much other than eating crap food. I want to consume as few calories as possible, so i can maximize how much i lose. I was shooting for around 2-3 lbs a week, since i have read that seems attainable. I love broccoli, tuna, etc. so was hoping i can eat alot of that. Any ideas?


also- i lift 3-4 days a week, and do cardio on the off days.
Click to expand...
Since you're already doing some exercise, I would have you start around 10 calories per pound of bodyweight per day and adjust from there depending on how much weight you are (or aren't) losing. Spread out the calories during the day. Try to eat as little preprocessed food as possible (i.e. no calorie dense junk food). Good luck.
 
Originally posted by: Nutdotnet
Originally posted by: TheNinja
1st of all, do you know your maintenance point for calorie intake?
If not, what is your height/weight and typical metabolism? (fast, normal, slow)

Cut about 500-750 calories a day off your maintence. Spread your total days calories over 5-6 meals. Eat veggies, grains, protein (fish, lean beef) and fish oils (or flax). Stay away from sugar, white flour, sat./trans fats, and alcohol if possible.
Click to expand...

Yup...good advice here.

You need to find out how many calories you expend a day and then reduce from there.

Eat 5-6 smaller meals a day to help boost your metabolism.
Click to expand...

:thumbsup:

That's exactly what I did and lost about 30 pounds in around 6 months time. I would also weight most of your calories in the morning to mid afternoon instead of having a heavy dinner. That really seemed to help me out and got me past a plateau that I was sitting at.

DON'T SKIP BREAKFAST!
 
Originally posted by: ric1287
Originally posted by: TheNinja
1st of all, do you know your maintenance point for calorie intake?
If not, what is your height/weight and typical metabolism? (fast, normal, slow)

Cut about 500-750 calories a day off your maintence. Spread your total days calories over 5-6 meals. Eat veggies, grains, protein (fish, lean beef) and fish oils (or flax). Stay away from sugar, white flour, sat./trans fats, and alcohol if possible.
Click to expand...

i have a terrible metabolism, and ate a ton of junk food to get this way. So honeslty, i could probably cut like 1500+ calories out and be eating a normal ammount of food still. I am 6'3 250 ish right now. I want to get down to like 220-215 solid eventually. I was at one point 185.

What should i look for grains wise? I never know which type of wheat bread is the best.

And is there such thing as too much fruits and vegtables? I wanted to "pig out" on those whenever i feel the need to. But if they end up hurting me then i wont.
Click to expand...
The more fiber and less sugar the bread has, the better it is for you. Just read the ingredients.

If you're used to candy/soda/junk food, pieces of fruit (or vegetables) are a good substitute to help with cravings. The only problem you might run into is a little gastric distress (if you really eat a lot). If you're not used to eating much fiber, it will probably take you some time to adjust.
 
any fruits i should stick with? If i do eat alot of them, i want to at least eat the ones that are not terrible.
 
Just remember not to cut too drastically; it's a lifestyle change, not a "diet". Make it one that is easy to live with.

As for breads, don't just grab "wheat bread" either. Believe it or not, not all is good. Check the ingredient list. Make sure it doesn't say ENRICHED or else it's refined and just as bad as white breads. Stone ground is good though.

As for fruit, treat it like anything else... moderation. A little of anything is OK. Even though they natural sugars, it's still sugar so don't over do it.
 
Originally posted by: ric1287
any fruits i should stick with? If i do eat alot of them, i want to at least eat the ones that are not terrible.
Click to expand...
Ones that taste good to you. It's really not that hard. If drop junk food and preprocessed food completely, what kind of fruit you eat will be relatively unimportant. Just make sure that you are staying at or below your daily calorie threshold. Most pieces of fruit have 75-150 calories. Make sure you keep track of your calories religiously (at least for a few weeks) so you can start to get an accurate picture of how much you are REALLY eating.

Go through your house and throw out every single bag of chips, carton of ice cream, candy bar, etc. Now make a resolution that you will not buy any of that stuff. If you don't bring it into your home, you can't eat it.
 
Originally posted by: ric1287
Originally posted by: TheNinja
1st of all, do you know your maintenance point for calorie intake?
If not, what is your height/weight and typical metabolism? (fast, normal, slow)

Cut about 500-750 calories a day off your maintence. Spread your total days calories over 5-6 meals. Eat veggies, grains, protein (fish, lean beef) and fish oils (or flax). Stay away from sugar, white flour, sat./trans fats, and alcohol if possible.
Click to expand...

i have a terrible metabolism, and ate a ton of junk food to get this way. So honeslty, i could probably cut like 1500+ calories out and be eating a normal ammount of food still. I am 6'3 250 ish right now. I want to get down to like 220-215 solid eventually. I was at one point 185.

What should i look for grains wise? I never know which type of wheat bread is the best.

And is there such thing as too much fruits and vegtables? I wanted to "pig out" on those whenever i feel the need to. But if they end up hurting me then i wont.
Click to expand...

Well it is true you might be able to cut 1500 calories from what you eat right now, you wouldn't want to go 1500 calories under you "maintenance point". If you do, your body will think it's starving and will build more fat to protect itself.

Just a guess, but at your size you could probably take in 2400 calories and safely lose weight (my guess is your maint is around 3000 right now). Depends on your activity rate. For example. I am 6'1" about 185-190. My maintenance point is at around 2200 calories b/c I am pretty inactive during the day except for the 45 minutes or so I workout.

Rule of thumb for breads, (already mentioned by crt1530) is more fiber less sugar. Basically don't buy that enriched white flour wonderbread crap. Buy whole grain bread. You usually cannot eat too many vegetables or fruits....esp green veggies. example, you can eat all the raw spinach you want and you won't gain weight.

Another thing is to write down what you ate that day, or plan your meals before that day. People would be surprised how many calories they intake if they write everything down from heavy cream in the coffee, to that snickers bar in the afternoon, etc.

Oh, and it's much easier said than done 😉 - I certainly am not perfect in my diet...too much alcohol for me unfortunately 🙁

Also if you want to go really hardcore, there are a couple of products that got good reviews, but in all honesty you should just clean up your diet before you go with supplements.

http://www.1fast400.com/?products_id=2231 - VENOM

http://www.1fast400.com/?products_id=5633 - LEVIATHAN
 
how do you guys figure out what your maintenance point is? other than working out, i dont get much exercise.

job = sit in a chair all day
school = sit

 
Originally posted by: ric1287
how do you guys figure out what your maintenance point is? other than working out, i dont get much exercise.

job = sit in a chair all day
school = sit
Click to expand...

Here is a good place to start:

BMR Calculator

Ultimately you will need to track exactly what you eat each day using Fitday and weigh yourself first thing each morning to get an accurate picture of what is going on.

You might also check out the board in my sig, it has a lot of good info on dieting, fitness, weights, etc. The members there are very helpful.
 
Originally posted by: ric1287
"You have a BMR of 2022.75" so does that mean im burning that many calories just living?
Click to expand...

It's a very rough estimate. Did you click on the link "Daily Calorie Needs", which gives you a slightly more refined estimate based on approximate activity factors?
 
All these are good replies, however I'm a little stunned no one has pointed out that losing 30-40 pounds in 2 or 3 months is NOT a good idea. It took you years to put on the extra weight probably, and taking it off too quickly is just as unhealthy. Most advice these days is to lose 1-2 pounds per week if you want to have any chance of keeping it off and not burning a bunch of a lean muscle tissue in the process.
 
Starting bodyfat is the biggest factor in determining how hard you can push the caloric deficit. 2 pounds/week is a generic number that doesn't mean much. It could be greater than that at the beginning of your diet, and should decrease to less than that as you get leaner.

As far as eating goes, build a meal around lean protein, add green vegetables, complex carbs, healthy fats, etc. You can play around with number of meals per day, it doesn't really matter. Do whatever you can stick to the best. Total calories ingested is the bottom line.
 
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