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Old 05-03-16, 08:32 AM   #1
Ezarton
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Need help with weight loss.

Hello,
I need help and tips about weight loss. I'm currently 300 pounds 6'4, boy. I started diet 10 days ago. I have no problem with my 800-1000 calorie intake. Also, I don't eat sugar bread etc...
Only things I eat are chicken breast, fish, and eggs. I'm cycling 2 times a day an hour each.
So far people are telling me that I'm progressing well. Just wanna make sure I'm on the right track. I'm planning to keep up with diet until 30. August. Thank you so much for your response.
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Old 05-03-16, 09:15 AM   #2
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I would recommend reading this:
http://www.nytimes.com/2016/05/02/he...ight-loss.html

Which is to say, don't go all nuts about promoting rapid weight loss. IME you're better off losing it slowly by lifestyle changes rather than messing with your metabolism with radical dieting. By lifestyle changes, I mean exercising more, eating less. Less sitting, more walking. Don't adopt a diet that you're not willing to maintain for the next 30 years. More vegetables, more whole fruit. 1/2 your plate should be covered by vegetables. Eat carbs, but not more than the size of your fist at a time. No soda, no alcohol. Eat smaller meals, more frequently. Try to drop no more than 1 lb./week. That's 50 lbs./year, more than is probably wise. 1/2 lb./week might be better. Think of this as the start of the rest of your life. And live long and prosper. There's no hurry. For a goal, you might think about becoming a fit, strong cyclist in 7 years.

10 hours/week of cycling should be just about right, but you might think about doing weight training for an hour 2 days/week also. You don't want to lose as much muscle as you do fat. Try to do your bike rides at times when you haven't eaten for some hours, so first thing in the morning, last thing before dinner, and only drink water on the bike.

If you get hungry, eat, but stop while you still feel a little hungry. If you're still hungry an hour later, you didn't eat quite enough. Don't starve yourself, but never eat until you are "full."

Eating as described should produce that slow weight loss. Experiment with quantities and macro nutrients so that it does and you feel good.
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Old 05-03-16, 09:22 AM   #3
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I too would be leery of a 1000 calories a day long-term. That sounds like a recipe for getting burnt out quick, and not having energy for exercise. That said, cutting out sodas, processed sugar, and foods with corn syrup is HUGE step in the right direction. If you eat lean protein, lots of veggies, a moderate amount of fruit and nuts, you can eat till you're full and be great.
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Old 05-03-16, 09:33 AM   #4
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Hey, guys thanks for fast response. I'm willing to do this diet and exercise 150 days to make me look better, but I'm afraid that 7 year is just too much. I mean the school is starting tomorrow and I'm walking( I'd usually make my parents drive me) that is around 15 minutes and 15 minutes back to fast walking plus the 2-hour cycling. I think that I can achieve my goal of becoming somewhat fit in 5 months. I also feel better I got more energy since I started walking and cycling. Also, I can walk more without getting tired my legs are really stronger.
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Old 05-03-16, 09:34 AM   #5
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I agree w 12strings, eat more healthy and filling foods that are high in fiber. It's the fiber that will keep you feeling full longer and also help clean your digestive system.
Exercise will help speed up your metabolism and burn more calories but your weight will be lost at the table, not while on the bike.
Mix up your exercises to include various other activities you are interested in. Keep moving and keep busy, try not to sit still for too long. A 20 minute walk several times a day will get your weight down faster than riding the bike, but the bike is still a great idea.
Keep a chart/diary and take monthly pictures of yourself to help keep you motivated. Your chart should include you weight and your diary food intake and inches measured around your body.
Use an app like Strava to keep track of your rides and times. As you improve, your distance, speed and times will all improve and seeing that with your own eyes is very motivating.
Seek a buddy to diet/ride/exercise with you and motivate each other. Don't make it to be a punishment, small rewards are okay, moderation is the key.
Stay hydrated and full of fiber. Apple Cider Vinegar mixed in water is great for slow weight loss and helping you feel full. Some people confuse their need for water for food, and eat when they were really thirsty.
Good luck and post your results. Congrats for taking the first step!
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Old 05-03-16, 09:50 AM   #6
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Wow, dude thank you so much for that. Some people mentioned that walking is also a good option for weight loss. I'll definitely walk more to school and stuff. Again thanks for the wise words.
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Old 05-03-16, 11:00 AM   #7
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Stay hydrated and full of fiber.
OH, yeah, I forgot to mention that too. Just drinking water all day so you have to go to the bathroom a lot does wonders for curbing appetite, and helping your body work better.
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Old 05-03-16, 11:24 AM   #8
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OH, yeah, I forgot to mention that too. Just drinking water all day so you have to go to the bathroom a lot does wonders for curbing appetite, and helping your body work better.
Walking to the bathroom is exercise, lol
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Old 05-03-16, 12:15 PM   #9
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You're thinking too short term. You need to make changes that you can maintain indefinitely. Anyone who's ever gone "off a diet" knows the weight comes back, because they have no idea how to eat an maintain the weight.

I can attest to the fact that crash diets work short term. Every time I've been on a crash diet, I've lost weight. Whenever I reach the point where I can't maintain an extreme diet, biology takes over and I start gaining weight again. Willpower can only overpower the survival instinct for so long.

After repeated diets in my adult life, I'm accepting a somewhat higher weight and trying to build a healthy, sustainable lifestyle. I don't want to be weighing and measuring food when I'm 80 (or even 50 or 60). I don't want to be weighing and measuring food a year from now, for that matter.

Additionally, at 300 pounds, I'd be leery of much below 2000 calories a day on an extended basis.
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Old 05-03-16, 12:24 PM   #10
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Originally Posted by Ezarton View Post
Hey, guys thanks for fast response. I'm willing to do this diet and exercise 150 days to make me look better, but I'm afraid that 7 year is just too much. I mean the school is starting tomorrow and I'm walking( I'd usually make my parents drive me) that is around 15 minutes and 15 minutes back to fast walking plus the 2-hour cycling. I think that I can achieve my goal of becoming somewhat fit in 5 months. I also feel better I got more energy since I started walking and cycling. Also, I can walk more without getting tired my legs are really stronger.
Ain't gonna work long term. Either you didn't read the NYT article or you think your different from everyone else. You're not. Listen to chanttp. Been there, done that. You diet hard, you'll weigh more in a year than you would if you do lifestyle change. Plus you'll screw up your biology permanently.
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Old 05-03-16, 01:11 PM   #11
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I agree w 12strings, eat more healthy and filling foods that are high in fiber. It's the fiber that will keep you feeling full longer and also help clean your digestive system.
Exercise will help speed up your metabolism and burn more calories but your weight will be lost at the table, not while on the bike.
The weight will be lost over a period of months or years, you'll spend some of that time on the bike, some of it at the dinner table, and some of it making mistakes like sneaking off to McDonalds.

Weight loss comes from burning more calories than you eat. Full stop. You can burn more through exercise, you can eat less, you can do some of both. It doesn't matter; if you're at an energy deficit you'll lose weight, and if you're not, you won't.
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Old 05-03-16, 01:15 PM   #12
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Hey, guys thanks for fast response. I'm willing to do this diet and exercise 150 days to make me look better, but I'm afraid that 7 year is just too much.
I don't know what you mean by this. But it's a law of nature that time will march on and eventually 7 years will go by. Seven years from now you can have the health you want, or you can not, depending on what happens up until then.
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Old 05-03-16, 03:37 PM   #13
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It sounds to me that the OP is looking to lose some weight quickly for whatever reason. So the responses so far, although probably correct, are like telling a bride-to-be that she shouldn't worry about her wedding day but instead focus on being slim some years down the road.

Having said that, I'm not even close to 6'4" nor 300 lbs, and there ain't no way I'd be able to survive on 1,000 calories a day for any length of time if I did any exercise.

My advice would be that if you must do the 1,000 calorie thing to quickly lose weight, do that until you can't stand it and then switch to a longer-term plan, similar to what's been outlined in post #2 above. Unless you want to lose weight and then go back to 300 lbs.
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Old 05-03-16, 05:14 PM   #14
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Don't go too low on your calories because it will screw up your metabolism and you will end up gaining all the fat back later on. It isn't good to restrict calories when exercising... When you restrict calories you will end up loosing muscle instead of fat... I also recommend that you start lifting some heavy weights because it will help to speed up your metabolism and burn fat... Eat lot's of protein, healthy fats and moderate amount of carbs.
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Old 05-03-16, 05:27 PM   #15
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Thank you all for advice, also, I don't have a problem with my calories intake because I eat at school regularly and then I eat at home only meat(Chicken breast,fish...) vegetables and fruit. And I feel great so far. I will look into some lifting weights. Any recommendation on that?
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Old 05-03-16, 06:02 PM   #16
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If anyone could recommend a nice weight lifting program for me to follow so I don't lose my muscle along with my fat, that'd be really appriciated!!!
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Old 05-03-16, 06:37 PM   #17
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I've used Body by Design by Kris Gethin. It has a complete 12-week plan: diet, exercises, resources, and lots of sorta helpful blather. Inexpensive book and worth it, IMO.
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Old 05-03-16, 07:19 PM   #18
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Circuit training with weights is good for fat loss...You choose 5-10 exercises and perform all these exercises with minimal rest in between ( about 15-30 seconds ) then you rest 1-2 minutes and then repeat the circuit few more times.
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Old 05-03-16, 10:22 PM   #19
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I absolutely agree with several of the above posters. These BS programs like "The Biggest Loser" promote ridiculous rapid weight loss schemes. Other shows like "My 600-lb Life" show individuals who are super morbidly obese being placed on extreme caloric restriction to lose weight to qualify for surgery. Realize that the uber-obese are bed ridden or nearly so and in imminent danger of death so the radical regimens are justified. They are not healthy weight loss methods for a still active person.

Cutting back on calories and carbs is effective, but you are going too far to support your level of activity in the long term. IMHO, the best down and dirty formula is to take your ideal lean mass (not total ideal body weight) and multiply it by 10. This is the number of calories you need to maintain your basal metabolism. For example, if your ideal weight is 200 pounds with 15% bodyfat, that leaves 170 pounds of lean mass. Multiply 170 x 10 for 1,700 kCal per day as your base. Now add 50% of the realistic calories burned by physical activity that is outside of your activities of daily living. Beware, many online and fitness monitor calculations are very generous, so take their calories burned figures with a grain of salt. So, if you are realistically burning an extra 1,000 kCal/day through cycling and other exercise, add 500 to your 1,700 base for that day for a total of 2,200 kCal. This should leave you a 500 kCal deficit per day. If you burn 1,500 kCal through exercise, add 750 to your base for 2,450 kCal and a 750 kCal deficit.

Remember that those calories need to come from nutrient dense foods with a good balance of macros (protein, carbs, and fats). You can't out-train a poor diet.

Here are some things to avoid:

Foods high in saturated fat (some saturated fat is healthful, but you don't need a lot)
Highly processed meats (use very sparingly)
Foods with a high glycemic index + high glycemic load (these might be useful for a cyclist needing a burst of energy, but they aren't for someone training to lose excess body fat)(these include junk carbs with lots of sugar and starch)

Good Things (in appropriate portion and proportion):
Nuts and nut oils
Non-starchy vegetables like peppers, onions, mushrooms, summer squash, zuchinni, cauliflower, brocolli, etc.
Low GI fruits like berries
Lean high-quality complete proteins (fish, poultry, lean beef or pork) and/or proper complementary vegetable proteins
Unsweetened yogurt (regular or Greek style) with add-ins from other parts of this list
Limited amounts of whole grains (remember to cut back on carbs in favor of healthful fats and lean proteins)

Between better nutrition and an exercise induced caloric deficit, you should be able to lose a few pounds a week at first, then a pound or two a week as you get closer to your goal. Remember that you will be gaining some lean mass, which is good, but it can frustrate you when looking at the scale. Be sure to also consider how you look, feel and perform and don't focus just on the number on the scale. I find that the way my clothes fit is a better indicator than the scale when it comes to positive changes in body composition.

Last edited by GravelMN; 05-03-16 at 10:28 PM.
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Old 05-04-16, 02:41 AM   #20
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Originally Posted by Ezarton View Post
Hello,
I need help and tips about weight loss. I'm currently 300 pounds 6'4, boy. I started diet 10 days ago. I have no problem with my 800-1000 calorie intake. Also, I don't eat sugar bread etc...
Only things I eat are chicken breast, fish, and eggs. I'm cycling 2 times a day an hour each.
So far people are telling me that I'm progressing well. Just wanna make sure I'm on the right track. I'm planning to keep up with diet until 30. August. Thank you so much for your response.
Join My Fitness Pal (or similar). There you will learn so much more than you'll get here.

For example, you'll learn that ...

1) 800-1000 calories is WAY too low for someone your size. You should not be consuming less than 1200 cal, and at your size you could probably go higher.

2) Not eating sugar, bread, etc. is your choice, but unless you're diabetic or celiac, you don't need to avoid them entirely.

3) The only things you eat are chicken breast, fish and eggs?? Where are the veggies?


Join MFP http://www.myfitnesspal.com/ ... enter your information, set yourself as sedentary, and enter the amount you want to lose each week. MFP will give you the max number of calories you should consume. Then venture into the forum there ... do some reading and ask some questions.


BTW - I lost 55 lbs within 8 months in 2015 doing exactly what I've advised you to do.
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Old 05-04-16, 03:16 AM   #21
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Join My Fitness Pal (or similar). There you will learn so much more than you'll get here.

For example, you'll learn that ...

1) 800-1000 calories is WAY too low for someone your size. You should not be consuming less than 1200 cal, and at your size, you could probably go higher.

2) Not eating sugar, bread, etc. is your choice, but unless you're diabetic or celiac, you don't need to avoid them entirely.

3) The only things you eat are chicken breast, fish, and eggs?? Where are the veggies?


Join MFP http://www.myfitnesspal.com/ ... enter your information, set yourself as sedentary, and enter the amount you want to lose each week. MFP will give you the max number of calories you should consume. Then venture into the forum there ... do some reading and ask some questions.


BTW - I lost 55 lbs within 8 months in 2015 doing exactly what I've advised you to do.
When I said chicken breast and fish etc... I meant also vegetables and fruit also drinking 3-5 litres of water per day. Thanks for the site I will definitely see it.
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Old 05-04-16, 10:13 AM   #22
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I would recommend reading this:
http://www.nytimes.com/2016/05/02/he...ight-loss.html

Which is to say, don't go all nuts about promoting rapid weight loss. IME you're better off losing it slowly by lifestyle changes rather than messing with your metabolism with radical dieting.
Here is a quote from the study that the NYT article is based on:

"Rapid weight loss, such as that experienced by “The Biggest Loser”participants, is sometimes claimed to increase the risk of weight regain, but recent studies have failed to support this idea since weight loss rate per se was not observed to affect long-term weight regain."

Here is a link to the study if you would like to read it:

http://onlinelibrary.wiley.com/doi/1...oby.21538/epdf

Has anybody found any recent evidence-based studies that show that rapid weight loss is the culprit?
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Old 05-04-16, 10:48 AM   #23
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Here is a quote from the study that the NYT article is based on:

"Rapid weight loss, such as that experienced by “The Biggest Loser”participants, is sometimes claimed to increase the risk of weight regain, but recent studies have failed to support this idea since weight loss rate per se was not observed to affect long-term weight regain."

Here is a link to the study if you would like to read it:

http://onlinelibrary.wiley.com/doi/1...oby.21538/epdf

Has anybody found any recent evidence-based studies that show that rapid weight loss is the culprit?
I just read that article that you linked, its interesting, although the article that you linked did not look at the rate of weight loss. Its just referencing two other articles that do address this subject.

It has been shown that the longer you maintain weight loss, the more likely it is that you will be successful (but keeping in mind that most studies define success as maintaining a loss of at least 10% of body weight, and by these standards 10/16, or 63%, of the Biggest Loser contestants in this study were successful). Personally, when I've gone through the process of losing weight, I find that I can lose pretty steadily and reliably for maybe 6-8 months and then suddenly the math I do of calories in/calories out seems to not work any more. Maybe I just lose motivation or get bored or maybe my metabolism starts fighting back. But when I get to that point, I just stop worrying about losing weight and I go into maintenance mode or even allow myself to regain a few pounds if that's what my body wants to do. Then after 8 months or a year, I'll start back at it again. Mostly I've gone about it in this manner because of the knowledge that the longer the weight stays off the easier it becomes. I'm trying to cajole my body into accepting the new weight.

Anyway, who the heck knows if I'm right in my approach. Its worked for me, I've lost 50 pounds over 5 years. But who knows universally what's best or even if there is a universal best way to go about. I also wonder if things like vigorous vs moderate exercise make a difference (as in "can you increase your RMR by vigorous exercise in a way that you can't with moderate exercise?") and attitude towards weight loss (I personally never went into it thinking I'd be deprived of much of anything, I get to do fun things like ride my bike until my brain is fuzzy and eat some pretty delicious stuff vs I commonly hear people who start a weight loss plan talking about the foods they 'refuse to give up' or the type or amount of exercise they 'will not do') matter.

So my feeling with the Biggest Loser people is that it maybe was not the rate of weight loss per se that resulted in regain. Its more that the dietary and lifestyle changes were so extreme that they were not sustainable for the 2 years the body needed to try to accept the new reality and that possibly the contestants were not prepared for this reality, so they doubled down when they started to regain rather than giving the body a bit of a break for awhile? Or maybe they are just plain metabolically different than me, who knows?
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Old 05-04-16, 11:08 AM   #24
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I agree it's most likely down to attitude and sustainable lifestyle (diet and exercise), at least this seems more likely to me than there being a certain speed of weight loss where you voodoo your metabolism so it never works properly again. Lots of people lose weight initially on extreme but unsustainable diets and then gain it back; how are the Biggest Loser contestants different from everyone else who's gone through this, other than notoriety?

I think people should eat less than they burn if they want to lose weight. You can even have iced cream, just smaller portions, and you might have to work some of it of. Deny yourself iced cream, if you have a sweet tooth, and you're more likely to say "screw it" one day. I'm sure this stuff is correlated with how quickly you lose weight because bigger deficits would make it harder and that's going to be less easy to sustain. But I'm almost sure it's the person's ability to stick to their calories and not that having lost weight quickly in the past broke them and doomed them to a life of obesity forever after.
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Old 05-04-16, 02:31 PM   #25
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Here's one more vote for the "slow weight loss with permanent lifestyle changes" plan. I weighed 325 lbs in 2010. By fall of 2013 I hit 165, and have maintained my weight within 5 lbs of that since. Did it through sustainable changes in diet and activity level. Maybe you're the exception, but the people I know who lost major weight and kept it off did so through gradual changes, not sudden changes.

I wish you the best of luck, but think a longer term strategy would give you a better chance of being where you want to be in 5 years.

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