What kind of weight loss should I expect?

[PowerMacG5]

Thanks everyone who took the time to give a long detailed response. After reading what you all had to say, and doing some research, I decided I would change my diet.

I just got back from going to a GNC, and talking with someone there. He suggested the lipo 6 supplement which I read about online, and it seemed to have strong reviews. He also suggested some meal replacement type bars which he said he would use as the smaller meals. He suggested eating three normal meals, and three small meals. I figure these bars can be used for the smaller meals.

For dinner and lunch, what types of food would you recommend? I know chicken is always good, but what else? I don't like seafood, so fish is out of the questions. The gentleman at GNC also said that I should not take a protein supplement right now, since I am just starting, and I only plan on doing cardio, and once I lose some weight, will start weight training.

Aside from fruit, what would be a cheap idea for the small meals? These bars and supplements can get expensive over time, so I'd like to try to keep some costs down if possible.

Thanks again for all your help, and I think I am making an important first step in the rest of my new life.

EDIT: Also, I cut out soda's from my diet in February (baby step). I only drink it on occasion when going out (and it's always diet soda, I never liked regular soda, too sweet).

EDITx2: Is light mayo "healthy"? If I pack lunch, I would pack turkey, or chicken sandwiches to work, but much prefer the taste with mayo, than without, and if light mayo is "healthy" I would like to use it. Thanks again.

 

[Special K]

Originally posted by: PowerMacG5
Thanks everyone who took the time to give a long detailed response. After reading what you all had to say, and doing some research, I decided I would change my diet.

I just got back from going to a GNC, and talking with someone there. He suggested the lipo 6 supplement which I read about online, and it seemed to have strong reviews. He also suggested some meal replacement type bars which he said he would use as the smaller meals. He suggested eating three normal meals, and three small meals. I figure these bars can be used for the smaller meals.

For dinner and lunch, what types of food would you recommend? I know chicken is always good, but what else? I don't like seafood, so fish is out of the questions. The gentleman at GNC also said that I should not take a protein supplement right now, since I am just starting, and I only plan on doing cardio, and once I lose some weight, will start weight training.

Aside from fruit, what would be a cheap idea for the small meals? These bars and supplements can get expensive over time, so I'd like to try to keep some costs down if possible.

Thanks again for all your help, and I think I am making an important first step in the rest of my new life.

Here is a good list of foods to eat:

link

Also if you want help designing a routine for weightloss register on that site and make a post introducing yourself and ask for advice. The people there are very knowledgable and helpful.

 

[JS80]

You have to tell us your height, age, and weight for accuracy.

 

[PowerMacG5]

Originally posted by: JS80
You have to tell us your height, age, and weight for accuracy.

5 foot 8 inches, 280 pounds (see OP), and will be 20 in 2 months.

 

[JS80]

Originally posted by: PowerMacG5

Originally posted by: JS80
You have to tell us your height, age, and weight for accuracy.

5 foot 8 inches, 280 pounds (see OP), and will be 20 in 2 months.

OK that's good to know. You have a lot of potential. What's your goal? Also, what's your discipline like? You think you can handle hardcore radical change?

 

[PowerMacG5]

Originally posted by: JS80

Originally posted by: PowerMacG5

Originally posted by: JS80
You have to tell us your height, age, and weight for accuracy.

5 foot 8 inches, 280 pounds (see OP), and will be 20 in 2 months.

OK that's good to know. You have a lot of potential. What's your goal?

Well, I would like to eventually get down to around 180 pounds, but I actually have a large frame, so I think 200-220 is more realistic for my body type. I don't have a set timeframe I want to do it in. I would like to lose it at a healthy rate too, so I am not over stressing my body, but I also want to see results. All my former attempts at losing rate, I think had to do with me looking in the mirror, and not seeing any immediate results.

This time I am more dedicated, but I still would like to see some appreciable results.

 

[Whisper]

I haven't read through the entire thread, so forgive me if some of these suggestions have been mentioned already:

1) Eat frequent, small meals (5-6 times per day). You can replace some of these meals with snacks as necessary. Great small meals that I usually eat consist of smaller sandwiches, salads, tuna fish (w/ fat-free mayo) or packaged salmon and crackers, or anything else that's healthy and can be prepared in ~5 minutes or less

2) Don't eliminate snacks; you want to keep your body's metabolism working constantly throughout the day. Just go for healthier options, such as baked chips, fruit, fig newtons, etc. (just be careful not to overdue it when it comes to sugar and refined carbs)

3) The GNC guy was correct about not taking protein if you're only going to be doing cardio. Hell, I weight train five days a week and don't take protein (or any supplements), largely because I don't want to gain anymore weight.

4) Once you're used to the cardio, as you've said, definitely throw in at least some light weight training. Building lean mass is what's going to help you continue to burn calories throughout the day (and night) rather than only while you're at the gym. Just always remember that muscle weighs more than fat, so gauge progress more by physical fitness, appearance, and the like rather than via a scale.

Edit: And I think I remember reading that the most amount of weight you can realistically lose in a week is ~2.5 lbs, varying a bit from individual to individual. Anything much more than that is generally going to be water or muscle mass.

Another Edit: If seeing results is what's going to drive you early on, then definitely throw in some weight training as soon as you can. You'll see those results much more quickly than you would simple weight loss, even if the overall change is relatively the same in both areas.

 

[KillerCharlie]

All the supplements and stuff is BS. If you REALLY want to lose weight, it's easy. I lost 30 lbs in 12 weeks. Here's what I did:

1) Jogged an hour a day (usually longer, but it wasn't heavy - I just went at my own pace)
2) Ate healthy. I didn't go to some drug store and have people tell me what magical pills to eat. Here's my typical meal plan:

Breakfast - lowfat/lowcal cereal with skim milk, a piece of whole wheat toast (unbuttered)
Lunch - Whole wheat sandwich with lean meat (turkey, ham) and no butter/mayo/cheese, an apple, another serving of fruit, carrots, and a small homemade dessert.
Dinner - Lowfat meat (chicken, fish, ham), salad with a little bit of dressing, and a steamed vegetable.

If you want to lose weight and become healthier I suggest completely cutting out all restaurant food for lunch (fast food, take-out, and everything else). Even if you think it's healthy (though they rarely are), calories tend to get out of control. It strikes me that you're looking for "cheap fruit" when you buy from restaurants all the time - that's a whole lot more expensive. When I cut junk food (fast food) I first missed it, but now you couldn't pay me to eat at McDonalds.

You don't need any meal replacement bars. More likely than not they'll leave you hungry, unsatisfied, and broke. I see absolutely no reason why you'd need them. Just buy a ton of fruits and vegetables, as well as whole wheat bread and lean meats. Don't buy anything unhealthy and don't eat out - that way you don't have a choice.

I don't mean to be harsh if I sound that way - I'd probably consider this harsh before I decided to lose weight. You first have to commit 100% to becoming healthy. Once you do that, it's easy.

Like I said, do some moderate jogging or elliptical (you'll work your way up after a while) and buy and eat nothing but what I mentioned above. You WILL lose weight and become 100 times more healthy.

At this point you shouldn't be concerned with taking muscle enhancing drugs. Focus on losing weight, but moreover focus on becoming healthy. You won't lose weight if you set out to lose weight, but you will if you set out to become healthy.

 

[JS80]

OK the problem with just exercising without changing your diet is that your body's metabolism will adjust to it and you'll gradually not lose weight. And then when you stop exercising, because it takes time for your metabolism to adjust the other way, you gain weight fast.

So basically you have 2 main things and 1 optional you have to focus on to lose your fat:
1) Cardio exercise
2) Zero or Low fat and suger (simple carb) diet. Eat complex carbs and protein.
3) Gain muscle

1) Cardio is BEST after as much time has past from when you've last eaten. I think this is because of your insulin level going up after you eat so if you exercise after you eat you burn (as a percentage) more carb calories than fat calories. So obviously, mornings are the best time to do cardio. If you can't wake up to exercise, then just remember to exercise before you eat.

2) Best way is zero fat, but we probably can't avoid it, so minimize fat consumption. Eat vegetables. Lots of it. Have your typical meal be salad + chicken breast + low fat dressing (i.e. vinagrette) or no dressing. I know, it sucks. Like Whisper said, eat small frequent meals that's considered "healthy." NO CANDY, NO CHIPS, NO VENDING MACHINE CRAP. Fruits are good even though they contain simple (though not as simple as straight sugar) carbs but it's not much and because they contain water you eat less of it.

When you go to Subway, get the salad. NO RANCH. If you MUST eat bread, eat WHOLE GRAIN WHEAT. Most of the bread out there labeled as just "wheat" are often times processed and are no better than white bread.

3) If you can, work on building muscle. More muscle means you burn fat faster.

Summary: Cardio, no fat+sugar, gain muscle.

 

[Amdiggidy]

Drink A LOT of water.

Eat something at least every 3 hrs. (be it snack or meal).

Don't eat anything (you can drink water) 3 hrs. before going to bed at night.

Watch your portion sizes. Try to eat an actual "serving size" instead of a whole box of something. Measure out a serving or two onto a plate/into a bowl/ whatever, and only eat until what you've measured out is gone. This is a good idea for taking snacks throughout the day (almonds, dried fruit, etc.) Sometimes just cutting your portions will make a huge difference.

As others have said, COUNT YOUR CALORIES. This is a really good guide to use.

Keep at it. Understand that this is going to take a while.
And a big :thumbsup: to you for deciding to make a change.

 

[Chrono]

Originally posted by: PowerMacG5

Originally posted by: Chrono
You need to stop being fat.

Wow, go fvck yourself. I am sorry I wasn't blessed with the godly gene's your parents gave you so you have the physique of a greek god.

Thanks to all those so far who actually gave real answers.

HAHA
Go outside and run around some?

 

[SludgeFactory]

You're 100 pounds overweight, skip the worthless fat burners. Virtually any type of decent diet and exercise is going to cause you to lose weight.

I would recommend you start small, identify particular trouble foods and start cutting way back on them, one at a time if you have to. Build meals around lean protein, add vegetables, complex carbs and healthy fats. You'll eventually get your diet cleaned up. I wouldn't skip breakfast, not because of metabolism kickstarting nonsense, but because going a long time without food during your waking hours sets you up to binge like a mofo at some point later in the day.

Drink water until you're blue in the face.

 

[iamaelephant]

Originally posted by: Chrono

Originally posted by: PowerMacG5

Originally posted by: Chrono
You need to stop being fat.

Wow, go fvck yourself. I am sorry I wasn't blessed with the godly gene's your parents gave you so you have the physique of a greek god.

Thanks to all those so far who actually gave real answers.

HAHA
Go outside and run around some?

You're not helping here, just piss off. This guy is after genuine help and by the sounds of it he is genuinely motivated to lose weight. Stop being an asshole.

In fact, you're probably just some overweight prick who doesn't have the motivation that PowerMacG5 has so you're taking shots out of frustration.

 

[0roo0roo]

err, 3-4 days a week ..don't set the bar so high.
don't weigh yourself or obsess about the results for a quarter year.

 

[yobarman]

Hello Fellow Fat man. Don't listen to these chumps telling you to break into it easy. If you want to be a lean, badass mofo, you got to kick yourself in the ass and change your life around.

If you want to just lose some weight over the next few years, fine. cut back on the bs and hit the gym up every once in a while.

If you want to lose weight the proper way, then you're going to need some drastic changes in your life.


-Read the articles on my site
-educate yourself
-call me in the morning

 

[Strk]

Here is another site you should look into.

Also, make sure the diet works for you; that is, make sure it's something you can sustain. It is easy to lose a large amount of weight quickly if you really want to (I.e. although it wasn't exactly willingly, I lost 15lbs in a little over a month, which when you add that I only weighed 160 and am 5'8, I didn't exactly have a lot of weight to lose). You want a diet that you can keep up. You don't want a diet that you dread having to continue.

 

[Cdubneeddeal]

Don't skip breakfast! One of my employees has lost roughly four inches from his waist and lost 30 pounds in the past three months. He quit smoking, eats breakfast, and snacks during the day on protein bars, fruits, and yogurt. Works out four to five times a week.

30-45 minutes of cardio, then a intense workout. He's also supplementing with protein. With his workouts he also drinks Redline to increase the fat burn. Works well.

 

[Rudee]

Originally posted by: JS80
OK the problem with just exercising without changing your diet is that your body's metabolism will adjust to it and you'll gradually not lose weight. And then when you stop exercising, because it takes time for your metabolism to adjust the other way, you gain weight fast.

 

[AgentUnknown]

Drinking water will drastically effect your lifestyle. Cut down on those hydrating drinks.

 

[PowerMacG5]

Thanks again everyone for all your help. I've decided it's probably best for me to count my food intake, so then I don't over eat.

From now on I will try and keep my caloric intake under 2000. According to the website Descartes posted, my BMR is 2538. So if I keep it under 2000 a day, I already have created a 500 calorie per day deficit, if all I did was lay around all day in bed. With a slightly active lifestyle, thats more than a 1000 calorie deficit according to the site.

The thing I am wondering is what should I limit the fat and carb intake to? I know, the less the better, but I want to know what would be a good pount to keep it under, 100 grams each?

I am going shopping today after work for healthier foods. The thing I was thinking was I could cook up eggs for breakfast. How many would be ideal? Should I just eat egg whites, or should I eat the whole egg? I figure I am going to get eggs, salad, healthy dressings, sliced meat, whole grain bread, etc...

Thanks again, and hopefully all is going to go well.

 

[Descartes]

Originally posted by: PowerMacG5
Thanks again everyone for all your help. I've decided it's probably best for me to count my food intake, so then I don't over eat.

From now on I will try and keep my caloric intake under 2000. According to the website Descartes posted, my BMR is 2538. So if I keep it under 2000 a day, I already have created a 500 calorie per day deficit, if all I did was lay around all day in bed. With a slightly active lifestyle, thats more than a 1000 calorie deficit according to the site.

The thing I am wondering is what should I limit the fat and carb intake to? I know, the less the better, but I want to know what would be a good pount to keep it under, 100 grams each?

I am going shopping today after work for healthier foods. The thing I was thinking was I could cook up eggs for breakfast. How many would be ideal? Should I just eat egg whites, or should I eat the whole egg? I figure I am going to get eggs, salad, healthy dressings, sliced meat, whole grain bread, etc...

Thanks again, and hopefully all is going to go well.

If you're already 500 less than your BMR you're going to need to be careful so that you don't lose muscle. I'd make sure that you get a lot of lean protein (chicken, turkey, etc.). Most suggest you get something around 2x your body weight. You can supplement with protein shakes as well if you wish.

You can't really gain muscle and lose weight at the same time. You should really shoot for maintaining that muscle, and diet is key here.

I'd look at FitDay to see what calories you'd be getting from the eggs, salads, etc. There's no ideal number of eggs to eat as it depends on your diet, but just make sure you get a smaller amount of your caloric intake from carbs (especially simple; cut way, way down on your simple carbs) and fats (concentrate on unsaturated fats from quality oils like olive oil, etc.).

 

[0roo0roo]

just build the muscle mass to increase ur metabolism