My Top 10 for losing weight.

[SP33Demon]

Stolen and super-modded from bodybuilding.com's forums.

1. Create a calorie deficit. A good starting point is your current weight x 10 or your BMR; use a BMR (basal metabolic rate) calculator online to find this number.

2. Meals should each contain a lean protein and complex (low GI) carb if possible. If hunger
pangs are an issue, increase the amount of meals (e.g. 3 to 6) per day.

3. Drink 8+ glasses of water per day.

4. Eat 2+ servings of vegetables per day.

5. Consume ~1g protein per lb. of lean body mass (weight - body fat percentage).

6. Take a multivitamin daily and utilize protein shakes to meet #5's requirements if necessary (tip: take the multivitamin when you need extra energy, such as after breakfast or lunch; take the protein shakes directly after your workout for maximum absorption).

7. Limit your cheat meal to 1x per week.

8. Perform at least 15 minutes of cardio at least 3x per week.

9. Train with weights vigorously at least 3x per week.

10. Get at least 6 hours of sleep a night, preferably 7-8 for proper muscle development.



What do you guys think?

 

[NGC_604]

Seems fine to me. I would say that people should eventually clean up their eating habits enough that a multivitamin isn't necessary, but that's just me. I would also add fruits to #4. I know a lot of people (dumbasses) who avoided fruits when they dieted. Then they would snap after a few days and eat a bunch of cookies and junk.

 

[Deeko]

Originally posted by: energydan
Seems fine to me. I would say that people should eventually clean up their eating habits enough that a multivitamin isn't necessary, but that's just me. I would also add fruits to #4. I know a lot of people (dumbasses) who avoided fruits when they dieted. Then they would snap after a few days and eat a bunch of cookies and junk.

I don't eat much fruit. Then again, I don't eat much vegetables either. Booo plants.

Not a bad list, OP

 

[damage424]

The one thing I never really understood properly is #5:

Consume ~1g protein per lb. of lean body mass (weight - body fat percentage).

Anyone mind explaining this a little further?

 

[mchammer187]

Originally posted by: damage424
The one thing I never really understood properly is #5:

Consume ~1g protein per lb. of lean body mass (weight - body fat percentage).

Anyone mind explaining this a little further?

it is to preserve muscle mass so you lose only fat instead of fat and muscle

 

[SociallyChallenged]

2+ servings of veggies? Lol. The minimum suggestion is 5 by the FDA I think. That included fruits/veggies. People really should eat more vegetables, especially while cutting. The fiber really helps to fill you up and they have very few calories. On top of that, they're full of antioxidants and all that other good jazz.

 

[SP33Demon]

Originally posted by: SociallyChallenged
2+ servings of veggies? Lol. The minimum suggestion is 5 by the FDA I think. That included fruits/veggies. People really should eat more vegetables, especially while cutting. The fiber really helps to fill you up and they have very few calories. On top of that, they're full of antioxidants and all that other good jazz.

You actually don't have to eat any veggies to lose weight. Of course more is better, but 2 is a good starting minimum.

 

[SociallyChallenged]

Originally posted by: SP33Demon

Originally posted by: SociallyChallenged
2+ servings of veggies? Lol. The minimum suggestion is 5 by the FDA I think. That included fruits/veggies. People really should eat more vegetables, especially while cutting. The fiber really helps to fill you up and they have very few calories. On top of that, they're full of antioxidants and all that other good jazz.

You actually don't have to eat any veggies to lose weight. Of course more is better, but 2 is a good starting minimum.

Oh, not at all, but it definitely helps with the process. Keeps your full for few calories. Plus it's good for overall health benefit.

 

[katank]

Lots of veggies is a good thing. For all intents and purposes, it's impossible to eat too much green leafy veggies. Your stomach capacity and jaw endurance will give way long before the quantity is an issue. With sufficient quantity and variety of fruit and veggie intake, multivitamin shouldn't be necessary.

 

[SP33Demon]

Originally posted by: katank
Lots of veggies is a good thing. For all intents and purposes, it's impossible to eat too much green leafy veggies. Your stomach capacity and jaw endurance will give way long before the quantity is an issue. With sufficient quantity and variety of fruit and veggie intake, multivitamin shouldn't be necessary.

I'm not so sure about that. I'm not going to say I can eat enough veggies to cover all my vitamins all the time, it's simply not a reality. For others, it might be though but it really has to be a committed lifestyle change. It would be hard for 95% of the population to eat 2 huge salads a day with the right combination of different veggies/fruits to cover what a multi offers. Mainly in that it takes time (go out and buy 6 different veggies/fruits individually/prepare it) and people are finicky in their tastes (some like oranges, apples, bananas, spinach, mushrooms, carrots, but how many like all of them). Hence it might require additional research to find the right combination and serving sizes to fit into their diet, which is a lot of effort for Joe Sixpack. Or they can just pop a pill.

 

[SociallyChallenged]

Originally posted by: SP33Demon

Originally posted by: katank
Lots of veggies is a good thing. For all intents and purposes, it's impossible to eat too much green leafy veggies. Your stomach capacity and jaw endurance will give way long before the quantity is an issue. With sufficient quantity and variety of fruit and veggie intake, multivitamin shouldn't be necessary.

I'm not so sure about that. I'm not going to say I can eat enough veggies to cover all my vitamins all the time, it's simply not a reality. For others, it might be though but it really has to be a committed lifestyle change. It would be hard for 95% of the population to eat 2 huge salads a day with the right combination of different veggies/fruits to cover what a multi offers. Mainly in that it takes time (go out and buy 6 different veggies/fruits individually/prepare it) and people are finicky in their tastes (some like oranges, apples, bananas, spinach, mushrooms, carrots, but how many like all of them). Hence it might require additional research to find the right combination and serving sizes to fit into their diet, which is a lot of effort for Joe Sixpack. Or they can just pop a pill.

Actually, there has been a lot of new research talking about how multivitamins really don't help. They may do harm.

If you eat natural foods from a wide array of sources, you will be fine. And you don't need two salads a day. You just need to mix it up. To sum it up, if you replaced all your snacks with veggies, your weight loss would be easier, you would be healthier, and you wouldn't need a multivitamin. If you eat a lot of natural food instead of packaged crap, it's really not hard. Eggs + meats + seeds/nuts + fruits/veggies + brown rice/quinoa/bean = nearly all the vitamins/minerals you need.

 

[Gonad the Barbarian]

There is just no way that I can accept that:
1. We can consistently get all the nutrients we need with the current state of our food supply (even the "healthy" stuff).
2. A multivitamin (assuming it's free of contaminants and of proper dosages) can harm you.

 

[SociallyChallenged]

Originally posted by: Gonad the Barbarian
There is just no way that I can accept that:
1. We can consistently get all the nutrients we need with the current state of our food supply (even the "healthy" stuff).
2. A multivitamin (assuming it's free of contaminants and of proper dosages) can harm you.

Really? It seems that research is showing these tendencies.

If you eat the natural foods that people have always eaten... you get all the vitamins you need. There IS a way you can consistently get all your body needs. What did people do before multivitamins? They ate a lot of raw, healthy foods.

Well, let's bring this up. What is the proper dosage? "Proper" dosages designated by the FDA and other official entities have significantly changed over the years. These dosages aren't very "proper" if they have to continually change. The problem is that we don't know what a proper dosage is. We know which levels cause injury, but when the levels are slightly higher than normal, we don't really pay attention to potential long term effects. On top of that, vitamins are taken out of their natural context when in a multivitamin. In foods, they are complexed with other proteins, vitamins, fibers, minerals, etc. When thrown together, the body may process them differently.

You may have a hard time believing it, but doctors used to say a few glasses of wine was good for pregnant women. I wouldn't always believe what the powers that be told me was good for me. Research shows no real benefits to multivitamins, but has some fairly serious possibilities for injury.

 

[Gonad the Barbarian]

Research and studies have shown a lot of things that over time have turned out not to be true. Hell, how many things have flip-flopped from bad, to good, and back to bad over the past few decades? How many are going to flip-flop again? Compound that with the seemingly worsening trend of overtly desiring certain results and then steering studies to achieve them, and the huge monetary incentive that exists for keeping people malnourished and sick so they turn to some patented treatment, and there's my skepticism.

And we don't really have raw, healthy natural foods anymore. Nearly everything we eat is pasteurized, processed, or otherwise molested.

I just mentioned dosages as a qualifier for staying between the "not enough to make you deficient" and "too much to be a toxin" zone. No, I don't trust the FDA for dosage recommendations, I honestly don't have a source I really do trust for the very reason that what we "know" is so fluid. I just try to keep things in the aforementioned zone.

I'll acknowledge that we are doing something artificial with multivitamins, I just think we damn near have to given the current state of things. It would take people dropping dead from taking a vitamin to convince me otherwise. Because people are in fact dropping dead from the food they are eating.

 

[enwar3]

There are many things that have turned out to be true too, you know =)

It's easy to remember the out-of-the-ordinary as the rule and not as the exception...

Not saying that multivitamins are good/bad.

 

[SP33Demon]

Originally posted by: SociallyChallenged
Research shows no real benefits to multivitamins, but has some fairly serious possibilities for injury.

Do you really believe what you just wrote? Or should I post a hundred links that prove you wrong? I could probably post that many off iron deficiency and women's supplements alone.

 

[Titan]

I probably have a hundred finer points to really help very fat people lose weight, and it depends on the individual, but I'll just stick to the basics. Comments bolded below.

Originally posted by: SP33Demon
Stolen and super-modded from bodybuilding.com's forums.

1. Create a calorie deficit. A good starting point is your current weight x 10 or your BMR; use a BMR (basal metabolic rate) calculator online to find this number.

There are a number of things fat people can do to also increase metabolism if they aren't already habits, like drinking water first thing in the morning. Adding spices like cayenne, ginger and cinnamon to food will actually wake your body up more.

2. Meals should each contain a lean protein and complex (low GI) carb if possible. If hunger
pangs are an issue, increase the amount of meals (e.g. 3 to 6) per day.

Eating fat satisfies the hunger response. Down some fish oil capsules or some flax with every meat meal and you should be fine. Combine fruit snacks with good nuts like almonds and walnuts. If you do this, weigh the nuts ahead of time to not overdo calories. 3 ounces of almonds is 100% your DV of vitamin E at 480 calories.


3. Drink 8+ glasses of water per day.

I like the formula of half your body weight in fluid ounces a day. More if you exercise and sweat a lot. At 360 pounds, that's 180 a day for me and I spread it out over 16+ hours and feel fine. All my fat cells need water to move, and for my skin to be healthy.

Also, drink water between meals. Only drink water with a meal if it is very hot and you need a sip for cooling your food. Water dilutes your stomach acid so wait 15-30 minutes between meals and then have a glass.

4. Eat 2+ servings of vegetables per day.

More than 2. Try 2 with lunch and dinner. and limit peas and carrots (sweet veggies) to twice a day max. 1 carrot is great for colon health. Eat them raw or lightly steamed. I have very hot water out of my tap so I use that to warm up veggies straight outta the fridge. Take your time and chew them to maximize nutritional benefit.

Also, supplement fiber with psyllium or ground flax seeds. I prefer chia seeds that don't have to be ground but they are less common for dieters.

5. Consume ~1g protein per lb. of lean body mass (weight - body fat percentage).

LBM is hard for fat people to figure out. Eat as much lean protein as it takes to feel full at breakfast, lunch and dinner, and as long as you're not constipated, you should be ok. I say 2-3 eggs for breakfast and a piece of lean meat the size of the palm of your hand for lunch and for dinner. You don't need more than that unless you are lifting like crazy and straining your body.

6. Take a multivitamin daily and utilize protein shakes to meet #5's requirements if necessary (tip: take the multivitamin when you need extra energy, such as after breakfast or lunch; take the protein shakes directly after your workout for maximum absorption).

I prefer a whole food multi, I take Every Man's Once daily from new chapter. I do notice a difference using it, my nails grow faster and my hair is healthier. But if you ate enough good veggies you shouldn't need one.

7. Limit your cheat meal to 1x per week.

Cheats are good for not over-eating, but for breaking the rules of what you're allowed to eat, so have 1-2 slices of pizza but no more. Have one beer or soda, drink it slowly, or don't even finish it. It's good to plan a cheat day as the planning helps psychologically. Also you can skip the cheat day (mine's friday) and save it for a date, weekend party or get-together with friends so you can hang out and eat what you want and not be a party pooper.

8. Perform at least 15 minutes of cardio at least 3x per week.

9. Train with weights vigorously at least 3x per week.

You don't need both cardio and weights. If you can't lift weights for some reasons, cardio 3x a week is good. Too much cardio can actually reduce muscle mass, and lifting weights has a big enough cardio effect, as you huff and puff between sets. 3 times a week is a good rule of thumb, warmup before lifting with 5 minutes of cardio.


10. Get at least 6 hours of sleep a night, preferably 7-8 for proper muscle development.

8 is a good minimum target. Getting to bed by 10:30 works wonders on your regenerative cycle, and getting up at 6:30 is a great way to start a workout. Also 15 minute naps are ok as you just start your growth hormone release.

What do you guys think?

Good stuff, it can always be refined and tailored to an individual, and there is always room for improvement.

The only thing I would add is that if you have a significant amount of fat to lose, support your liver. Toxins get stored in your fat and if your liver is doing great you'll feel fine dieting. If not, you may crash, get headaches, or have any number of other problems like dandruff or eczema. That's what all that water and fiber is for - expelling toxins. Milk thistle is great for the liver, as is burdock root and dandelion root tea. Citrus fruit cleans out the liver. Avoid alcohol and excessive fats. The detoxing of your fats is what causes many dieters to feel like crap after a week and lose motivation. I am stealing Ann Louise Gittleman's motto here : "No diet without detox!"

My general formula for success with long-term weight-loss is this.

1) Come up with a good plan, write it down if you need to (most people do), seek advice if needed.
2) incorporate your plan daily for 14 days. It takes the brain that long to form a new habit and break old ones.
3) repeat good habits and keep them up. Rinse and repeat. If you feel good, don't fall back to old bad habits, even if your life turns to shit and you feel bad.
4) if something in the plan doesn't work, change it. it's only one piece of the puzzle and while it's good to have your plan or map, the map is never the territory so it's good to tweak things along the way.

 

[SociallyChallenged]

Originally posted by: SP33Demon

Originally posted by: SociallyChallenged
Research shows no real benefits to multivitamins, but has some fairly serious possibilities for injury.

Do you really believe what you just wrote? Or should I post a hundred links that prove you wrong? I could probably post that many off iron deficiency and women's supplements alone.

New research is starting to show this. If you look up most newer research, it shows that multivitamins in healthy individuals have no effects. On top of that, there have been some to show negative side effects. This especially applies to men who take multivitamins with iron in them. Men don't need to supplement iron since they don't bleed much and the amount actually damages your body.

Also, to Titan: drinking water at certain times will not effect your metabolism. If you are well-hydrated, you will run the same way no matter what. That is an alternative method that has no real bearing, unlike some other methods. On top of that, "detox" is a term that is full of a bunch of hoo-haa. You correctly state that your liver deals with a lot of toxins. However, your body has many tools to convert these into less harmful compounds and excretes them via the kidneys for the mostpart. I don't believe that's why dieters feel like crap for the first week. People tend to feel like crap when first getting on a caloric deficit since, well, your body isn't getting enough energy. I don't believe in detox other than through regular diet. Citrus has no especially great qualities to "clean out" the liver as you say. And the roots are often high in antioxidants, but maintain no other special qualities. Eat well and your body will be low in toxins and will be able to process unfavorable compounds. Don't go looking into the world of unregulated "medicine" and try to do it via that. It doesn't have any basis.

 

[Titan]

Originally posted by: SociallyChallenged

Originally posted by: SP33Demon

Originally posted by: SociallyChallenged
Research shows no real benefits to multivitamins, but has some fairly serious possibilities for injury.

Do you really believe what you just wrote? Or should I post a hundred links that prove you wrong? I could probably post that many off iron deficiency and women's supplements alone.

New research is starting to show this. If you look up most newer research, it shows that multivitamins in healthy individuals have no effects. On top of that, there have been some to show negative side effects. This especially applies to men who take multivitamins with iron in them. Men don't need to supplement iron since they don't bleed much and the amount actually damages your body.

Also, to Titan: drinking water at certain times will not effect your metabolism. If you are well-hydrated, you will run the same way no matter what. That is an alternative method that has no real bearing, unlike some other methods. On top of that, "detox" is a term that is full of a bunch of hoo-haa. You correctly state that your liver deals with a lot of toxins. However, your body has many tools to convert these into less harmful compounds and excretes them via the kidneys for the mostpart. I don't believe that's why dieters feel like crap for the first week. People tend to feel like crap when first getting on a caloric deficit since, well, your body isn't getting enough energy. I don't believe in detox other than through regular diet. Citrus has no especially great qualities to "clean out" the liver as you say. And the roots are often high in antioxidants, but maintain no other special qualities. Eat well and your body will be low in toxins and will be able to process unfavorable compounds. Don't go looking into the world of unregulated "medicine" and try to do it via that. It doesn't have any basis.

Hey SC, I just do what works. That's what I boil it down to. I've been at this weight loss thing a while and have noticed a difference following those guidelines, which is all they are, not hard and fast rules.

If you believe that breakfast is the most important meal of the day and no one should skip it, then you would agree with me on water in the morning first for fat people. That's all I'm really saying. If fat people need more water, after 8 hours of sleep it should be the first thing anyone gets, before food. I wake up parched sometimes and I have water right before bed. If I don't drink water, my body doesn't start. I don't poop, I don't get hungry, and I feel cloudy-headed and want to go back to sleep. If I drink water, my body needs it, I wake up, and I get the day rolling. If that isn't called boosting my metabolism please correct me on my terminology. Bottom line is it works for me, so I do it. Same goes for drinking water with a meal. If I just ate a steak and a bunch of raw broccoli, a glass of water is going to cramp me up bad.

I'm really not going to base my decisions on wether or not medicine is regulated. I just want to know if it works. Did you watch the whole "Sugar: the bitter truth" video in the other thread? He basically shows how fructose metabolizes the same way as alcohol minus the brain effects. But because alcohol is an acute poison and fructose is a chronic poison, the FDA won't regulate it. So I'm really not concerned with what is regulated. Following the scientific method of breaking things down to their individual elements and then reconstructing them takes time and I think medical science still has a long way to go. It seems much simpler to have a holistic approach and gauge things like stress and mood, as much as things like weight in pounds and calories in.

Food and herbs as medicine has tremendous basis. If you experienced it first hand you would know. Mint tea for upset stomach and diarrhea. Horehound tea for sore throat. Cranberry for urinary tract infections. These things often work better than modern drugs. The list goes on and on. I have seen first hand how these remedies are effective and about as natural as you can get.

I 100% agree with you that people just need to eat right, but finding out what that is is difficult. Especially those of us who ate all the garbage we were marketed to and are greatly out of balance now. I don't think any one institution can give you a good plan, and everybody is different. Especially with our food supply becoming processed and thrown into a state of upheaval since the industrial revolution.

Anyway my point is that health is complicated and we are all different. Conventional science is till light-years away from working up a profile of what makes your personal body systems look like for you. I am quite skeptical, but an open-minded skeptic and though I think a lot of New Age stuff is hokey, some of it works, and that's what I use. I can say for someone hooked on caffeine, sugar and alcohol, detox is a key part of diet. Especially when starting one.

A pleasure to discuss, as always. :beer: