I am 32, 5'10" and 195lbs and I am having trouble motivating myself to eat less sweets and junk food. I lift weights one day a week (full body) due to time constraints. I am about 20lbs heavier than I was in high school and I would like to to get back to that weight. EVERY day I eat cookies and/or ice cream, candy or other sweets, which probably total about 500-800 calories on top of my normal meals. I only eat lunch and dinner on a regular basis. What is frustrating is when I stop the sweets cold turkey and just eat my same regular meals I do not lose a single pound, so what is my motivation to stop eating them. I want to lose a little weight, but If cutting out 500-800 calories has no effect then I am at a loss. Anyone else have this type of problem? Any suggestions? I know that more cardio would help, but I was hoping to change my diet a bit, but is my metabolism slowing back down when I stop eating the sweets or what, why is there no change?
If I stop eating junk food it doesn't seem to make any difference
- Thread starter nitro28
- Start date
your diet is piss poor. Two meals a day is not a diet. Do you know what your body does when you deprive it of calories? It goes into starvation mode and begins to store everything as fat.
1) eat breakfast everyday! This is critical! protein shake or egg whites or oatmeal and a piece of fruit.
2) Eat whenever you are hungry(non junk food). This should work out to 4-5 times through out the day.
3) Get rid of fried foods.
4) get rid of useless carbs. (pasta, potatoes, white bread etc)
5) work out 3-4 times per week. 1 time a week is half assing it. If you are serious make time. Wake up earlier whatever it is.
6) don't eat anything 3-4 hours before bed.
7) drink 16 oz. of water before each meal you should be drinking only water/milk. juice/soda is all bullshit. cut it out.
8) stop eating out.
if you can't take these steps then you are a lost cause.
1) eat breakfast everyday! This is critical! protein shake or egg whites or oatmeal and a piece of fruit.
2) Eat whenever you are hungry(non junk food). This should work out to 4-5 times through out the day.
3) Get rid of fried foods.
4) get rid of useless carbs. (pasta, potatoes, white bread etc)
5) work out 3-4 times per week. 1 time a week is half assing it. If you are serious make time. Wake up earlier whatever it is.
6) don't eat anything 3-4 hours before bed.
7) drink 16 oz. of water before each meal you should be drinking only water/milk. juice/soda is all bullshit. cut it out.
8) stop eating out.
if you can't take these steps then you are a lost cause.
this post was great. if you're gonna continue working out just once a week, you might as well not work out, and concentrate on eating well consistently. if you're gonna exercise, do it right and often - several times a week (several is 3-4, NOT 1-2). scheduling your eating around two meals a day is a bad idea. try to create 4-5 smaller meals a day to help keep your metabolism up. eat more protein, and less fat and carbs (this doesn't mean absolutely no carbs and fat, as they are integral to fat loss). also eat less in general. your goals to cut out 500-800 calories a day to start are unrealistic. start with 300. that's two less cans of soda a day, or one NORMAL serving of ice cream, or cookies. replace your snacks if you have to with healthier choices. or just stop buying the junk food. if you don't have it, you can't eat it. this is all about self control, and if you can't even do this then... i'll leave it at that. it's alright to have cheat days where you get fat on pizza and ice cream, but don't over do it. use something like fitday.com to track your eating.
animals don't feed 2-3 times a day. if they did, they'd engorge themselves, get food comas, get fat, and then get eaten by predators. they eat when they are hungry, and just to the point of satiation - no more. i usually eat just enough that i can still run right after without feeling like crap. the only down side is i get hungry every 3 hours.
So, Any particular protein shake you would recommend? I had some Muscle Milk a friend gave me, is it a good choice? How long a workout should I shoot for when I get to 3 times a week? I went a month without any of the sweets and my weight was identical, why would that be?
Tell that to my dog!!!
Iceberg slim,
What's the matter with juice? It's just fruit. Form of liquid.
Juice has calories and can be fairly healthy, but your brain doesn't get that "i'm full, stop eating" signal that you get from eating solid foods as easily, so you end up drinking a lot more calories (and sugar). Eating whole fruits is better. IcebergSlim's advice is fairly sound.
Nitro28, you should note that even non-junk food can be unhealthy. Stick to foods that are unprocessed (like Ice said, cut out simple carb foods like white bread) or minimally processed (you can usually tell by the ingredients), and limit your calorie intake to 80% of what your body requires (Use a daily caloric intake calculator). Burning more calories than you take in is the guaranteed way to lose weight, you just have to stick to it and be patient.
Koing
Elite Member <br> Super Moderator<br> Health and F
- Oct 11, 2000
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I wouldn't say carbs are pasta is useless. Just that there are better food choices out there for you, brown rice, sweet potatoes are better choices then pasta.
Do not eat when your hungry, by this stage your TOO LATE. Eat something small every 3hrs.
If you only ate 2x a day and you didn't lose any weight in a month your metabolism is cruising and storing everything. Your metabolism is probably very low due to the lack of exercise and the infrequent meals your having. Once past 23 or so your metabolism is slowing down, your body has done it's growing and your starting to drink and get less active so your metabolism is taking a nose drive. Once you hit 30 your body's metabolism is dropping like a brick now. I think your metabolism drops by about 10% by the time you'v e hit 30.
BUT you can fix this
. Eat smaller meals more frequently so you WILL NOT FEEL HUNGRY.20minute rule
Eat your food slower.
It is not a RACE
CHEW YOUR FOOD
From the time you take 'full' it takes about 20minutes for the message to get to your brain so if you eat slower you will be 'full'. I use to be terrible at this and I still gorge like a mofo when it comes to food. I can out eat a lot of people in my relatively medium 5'10, 86kg frame. BUT I know if I ate like that all the time I'd be fat.
Try and be as CONSISTENT as you possibly can and don't get down if your not eating 100% clean 100% of the time.
Eat breakfast. It is a FUNDAMENTAL meal. Cut the crap out that you know your eating BUT don't beat yourself if you have 3 bars in a week. It's STILL 4 bars less in a week! Think about the OVERALL GAINS.
Training once a day isn't ideal but make the most of what you can. Try for at least 3x a week. You can see plenty of results for 2-3x a week. Rest less inbetween your sets and smash through the exercises. REMEMBER you can do push ups, pull ups, dips (across chairs) and sit ups at home. You can do a mini circuit:
push ups x 10
dips x 10
squats x 15
sit ups x 15
repeat for 3 circuits
Eating:
9am:
Oats with milk + water + apple
11am:
pre training: 100g sweet potatoe + can of tuna with light mayo + fruit + water
1pm:
post training: half a subway + fruit + water
OR
bit of pasta, pesto, spinach + chicken
OR
bit of rice, 2-3x eggs, chicken, bit of curry sauce + water + fruit
OR
3 egg omelette + pepper + fruir or water
4pm
pre training
half subway + fruit + water
OR
bit of pasta, pesto, spinach + chicken
OR
bit of rice, 2-3x eggs, chicken, bit of curry sauce + water + fruit
OR
3 egg omelette + pepper + fruir or water
9:30pm
post training : eggs + rice + chicken + water + fruit
or Chinese takeaway + fruit + water
Snacks: fruit (apple, pear, chinese pear, plum, orange) yogurt with oats added
Sweet potatoes you can cut in to smaller chunks and stick in the microwave for 3minutes, complex carbs and low in sugar
A MUCH MUCH better alternative to pasta and rice.Koing
PS one piece of white bread as 19g of carbs!
That's a very good thing; the more support and incentive you have, the more likely you are to succeed. One tip: if you need to stave off "false" hunger, chew gum (mint flavors) or drink tea (works for me, but to each his own). Good luck!
KK
Lifer
- Jan 2, 2001
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I'm the same age, height and almost the same weight as you. Back in May I was alittle over 225lbs. I started trying to eating a meal once a day. For most of the days I succeeded doing that. It is easier to do on the days that I work. I get up around 10ish and not eat til right before I'd go into work at 3pm, then at work I may get a bag of popcorn. That was for the days I work, on the days I have off it is harder to eat just one meal, but for the most part I would only have one big meal, and munch on a small snack. Now I'm down to 200lbs, feeling alot better, no more heartburn that I'd get regularly before. I know that my metabolism has probably went to sh1t but once I get down to 180-185 I won't just jump back into eating 3 meals a day. In fact as it now, I really don't get hungry like I did before. Like today for example, I had an early lunch around 11 at Zaxbys(It's a chicken place down here in the south), went in to work around 3, had a bag of popcorn around 8, and it's 11:30 now, and I'm not even remotely hungry.
Koing
Elite Member <br> Super Moderator<br> Health and F
- Oct 11, 2000
- 16,843
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Thats pretty extreme KK!
My mate has overall dropped from a steady 95kg to 88.5kg now with basically only eating every so often. He skips meals. At his heaviest he was 128kg! THATS nearly a 40kg loss in about 3yrs?
Koing
My mate has overall dropped from a steady 95kg to 88.5kg now with basically only eating every so often. He skips meals. At his heaviest he was 128kg! THATS nearly a 40kg loss in about 3yrs?
Koing
Cstefan
Golden Member
- Oct 6, 2005
- 1,510
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I am 32 and 5'10 also. I have gone from 360lb to 240 (40+%bf to 26%) in just over two years eating right and lifting weights with some cardio mixed in. If I overate I packed on more muscle and if I ate under my maint I dropped fat while holding onto muscle. I am starving when I wake up and eat every 3 hours or so and have a MM shake when I don't have food handy. I still have a big belly and back fat but my legs/chest/shoulders/arms are very muscular.
@ the OP: You're asking for advice, so I'll try to help you by telling you my personal experience.
I'm 33, 6', and about 175 pounds, muscular build, really good general athletic condition. I can change my weight and body proportions pretty much at will by altering my excercise/diet. It's a nice feeling to have that kind of control.
Motivation is the main thing. Link your desires with the act of excercise. For example, use imagery, or thinking about girls, or something that makes you angry, or whatever while excercising. Or something fun, like going with a friend or music.
Later, your body will naturaly crave the sensations of excercise, and it will become difficult not to excercise.
Also, your appetite will change naturaly. I eat whatever and however much I want. Thing is, after a good workout, my body craves healthy food, not junk.
These changes may not happen instantaneously for you, but they will happen. The hardest part is breaking the initial barriers of habit. It's totaly psychosomatic.
Don't sweat all the fads. It's like Nike says, Just Do It. Just take action.
Remember, you have to be passionate about it, it has to all feel good, it has to be for you. Otherwise somehow, eventualy, you'll give up.
All the other details can come later.
Good luck.
P.S. - I found daily cardio of some sort really good. Currently I really like biking daily, and weight training when I have the time, which is usualy 3 times a week.
Try to make it easy. I started communting with a bike, and put some weights in the back yard.
Make it all positive, no negatives. If you want to eat sweets, go ahead, fill your boots. Just do some serious cardio to compensate, and some research about how food is processed in the body. Your appetite will automaticaly change.
I'm 33, 6', and about 175 pounds, muscular build, really good general athletic condition. I can change my weight and body proportions pretty much at will by altering my excercise/diet. It's a nice feeling to have that kind of control.
Motivation is the main thing. Link your desires with the act of excercise. For example, use imagery, or thinking about girls, or something that makes you angry, or whatever while excercising. Or something fun, like going with a friend or music.
Later, your body will naturaly crave the sensations of excercise, and it will become difficult not to excercise.
Also, your appetite will change naturaly. I eat whatever and however much I want. Thing is, after a good workout, my body craves healthy food, not junk.
These changes may not happen instantaneously for you, but they will happen. The hardest part is breaking the initial barriers of habit. It's totaly psychosomatic.
Don't sweat all the fads. It's like Nike says, Just Do It. Just take action.
Remember, you have to be passionate about it, it has to all feel good, it has to be for you. Otherwise somehow, eventualy, you'll give up.
All the other details can come later.
Good luck.
P.S. - I found daily cardio of some sort really good. Currently I really like biking daily, and weight training when I have the time, which is usualy 3 times a week.
Try to make it easy. I started communting with a bike, and put some weights in the back yard.
Make it all positive, no negatives. If you want to eat sweets, go ahead, fill your boots. Just do some serious cardio to compensate, and some research about how food is processed in the body. Your appetite will automaticaly change.
I understand how you feel.
I also have problems with giving up sweets.
But I found a solution that might help you. I allow myself one cookie (of any sort) a day, and on the weekends I allow myself 2 cookies a day. However you should know that I dont eat alot during the day. In the mornings I eat 2 toasts (from low fat bread) with diet-jam (15 calories per teaspoon); at noon I eat a good meal` in the evening I make myself a salad.
In addition to that I drink only water during the day, except for lunch when I drink diet coke. Ohhh and I've started walking, in the meantime its just around the block, but I hope to develope it.
Good luck!!
Maytal
Referrals aren't permitted here-DAPUNISHER
I also have problems with giving up sweets.
But I found a solution that might help you. I allow myself one cookie (of any sort) a day, and on the weekends I allow myself 2 cookies a day. However you should know that I dont eat alot during the day. In the mornings I eat 2 toasts (from low fat bread) with diet-jam (15 calories per teaspoon); at noon I eat a good meal` in the evening I make myself a salad.
In addition to that I drink only water during the day, except for lunch when I drink diet coke. Ohhh and I've started walking, in the meantime its just around the block, but I hope to develope it.
Good luck!!
Maytal
Referrals aren't permitted here-DAPUNISHER
I was 202lbs less than a year ago and went to the lowest a week ago to 176lbs. Wont go any lower since I want to build up now.
What worked for me is just simple.. eating less.. get used to the hunger, and only hover a little bit over your hunger levels. When you get hungry, wait a bit, eat a little bit untill your next propper meal.
Weight loss is just simply put, eat less calories than you burn per day.
What worked for me is just simple.. eating less.. get used to the hunger, and only hover a little bit over your hunger levels. When you get hungry, wait a bit, eat a little bit untill your next propper meal.
Weight loss is just simply put, eat less calories than you burn per day.
:thumbsup:
I use hot sauce or Rio Grande style Pico de Gallo on EVERYTHING. I stopped buying and eating processed foods a couple of years back, so needed somethig with flavor that was good for me. I also slowly adjusted my diet to include fewer and fewer cooked foods. I'm not exactly young, but feel like I am.
If you can't find the time to work out, basic lunges, sit-ups, push ups and such go a long way. The lack of crap in your diet can go the rest to keeping excess weight off.
I want to thank everyone so far. As an update: starting Jan 2nd I started drinking a protein shake for breakfast, I cut out the sweets almost completely. I allow my self a single chocolate covered cherry every once in a while (60calories). I have also started eating a couple of hand fulls of fruity cheerios or calorie free cool whip to get my sweet fix, it works pretty well. I cut down on eating out and I am limiting my total calorie intake to healthier foods with less fat. Lots of chicken, fish etc. When I eat lunch I do have a quizno's sub sometimes, but I limit it to the small Bourbon chicken sub which is only 450 calories. Right now, I am not having too much trouble so far because I am getting plenty of food. Its just better food. I use to eat until I was completely stuffed because that felt right at the time. Now I notice that even though I am not doing that anymore, after a half hour or so I don't feel hungry or anything. I altered my schedule and I am working out 3 times a week for 1 hour each. I was lifting once a week before and it was almost all upper body. Now that I am doing a complete leg workout with squats, lunges, calves etc... I feel like it is doing some real good already. I haven't lost more than maybe 3 lbs but My stomach seems flatter and I think my face is a little thinner. Its hard because I think all the lifting is rebuilding muscle so weight loss is going to be minimal. I took a picture before I started so hopefully I will be able to tell a difference later. Overall, I think I am also less cranky, probably because for the first time in a few years I actually feel like I am making a full change for the better. I have about 20 lbs of fat to lose to be back to my athletic weight, so I wonder how long it will take????I have a trip to Mexico in late March.
SearchMaster
Diamond Member
- Jun 6, 2002
- 7,791
- 114
- 106
Be careful with that, my friend used to do that and developed an ulcer. His doctor said it was in large part due to putting tabasco on everything he ate.
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