Originally posted by: MichaelD
I've been thinking (and that's dangerous) that I want to lose weight faster. I already run 5-6Km, 4-5 days per week and eat normal portions of a decent diet.
How much weight could I lose in the next 7 days? What would I need to eat? I'm 73"/220 pounds right now, if that helps. I was 205 before Thanksgiving...but I stopped working out.
My bad. I started working out again two weeks ago.
I know there's lots of super healthy diet and fitness people around here. Any advice would be great.
Don't measure success by how much weight (lbs) you're losing, but rather what you look like in the mirror, and how you feel physically. Losing fat is good goal, but weight isn't always indicative of health or fitness.
(1) Lower your fat intake. Limit it 5% of your total caloric intake for the day. Carbohydrates should make up 60-65%, Protein should make up 30-35%.
(2) The carbohydrates that you do take in should be mostly complex ones. That means go for the whole grain foods and cut out sugars almost completely; the only sugars you should be taking in directly should be from fruits (no juice!).
(3) Since your fat intake will be low, that means you will get hungry quicker. Eat smaller meals every 3 - 4 hours. Assuming you sleep for 8 hours a day, that means you can have 4-5 meals a day. If you stick to an 1,880 calories/day max, that's about 450-360 calories/meal. I would allocate slightly more calories to breakfast and less to dinner, but whatever works for you.
(4) Exercise is key. Running 5-6 km is pretty good, so keep it up. I'm guessing you stretch beforehand, but if you don't, be sure to stretch all the main muscle groups of your body before exercise (this takes me about 30 minutes). To lose more fat, though, try doing exercises that burn calories over a longer stretch of time. Biking for 1 hour at a vigorous pace can burn around 1,400 calories. Do weight lifting every other day, but focus on higher reps and sets rather than lifting a high percentage of your max. Take 2-3 seconds to lift the weight, 2-3 seconds to lower the weight. Get assistance from a trainer in a gym for this, if possible/necessary.
(5) Don't sit on your ass for too long
. If your in a working environment where you do have to sit (like at an office) for extended periods of time, try to get up and move around a lot when possible to keep your metabolism up. Go for a quick run during a break if you have the chance; if you work in a tall building with stairs, go run up and down them for a while.
Drink lots of water throughout the day, and do so especially after working out. The bulk of your daily intake (by volume) should be fruits and vegetables and whole grains. Plan out your meals and schedule your workouts on paper, and it becomes easier to stick to them. Making your own meals is best and healthiest. If you like it, drink green tea, since it boosts your metabolism (by a small percentage). I personally think protein supplements are unnecessary if you are eating the right foods, especially if you add fish, eggs, and (lean) chicken to your diet. Take a multivitamin daily, but don't take any type of weight loss/performance drugs (you don't need them, and they aren't always effective/safe).
Disclaimer: I am NOT a doctor, nor am I a nutritionist, nor am I a trained professional. I am only recommending what I have personally tried and have found to work. As with any diet/exercise regimen, consult with your doctor and/or other trained professionals before taking this advice.
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