Any health nuts on here?

[YosemiteSam]

/derailingThread

Eat a whole bunch of these.

 

[CATCH17]

I'm not sure if you seriously don't know that there are two different kinds of carbs...or recognize that fat makes you fat. Unsaturated probably won't, but trans fats are so ridiculously hard to break down that unless you're a gym rat they'll make you fat. :laugh2:

Transfats are just unhealthy for you. They aren't going to make you fatter.


If you avoid fats you're going to be depressed and have all kinds of problems.

 

[rkell87]

That calculator says I burn 3800+ calories a day and need to try and limit myself to 2800 if I want to lose 2 lbs. a week. I've been limiting myself to 2000 calories a day (outside of a few splurge days) for the last 5 months. While I'd definitely like to eat more sometimes, it doesn't seem right that I should eat almost another 1000 calories more a day than I am. If I did that I'd be doing what got me big in the first place.

what did you choose for activity level? at 3800 i assume you chose extremely active?

 

[Doomsday101]

My diet is simple, eat when I'm hungry and do not over eat. Get plenty of exercise. Often people eat out of enjoyment or sitting around snacking.

For me I eat when I'm hungry and stop eating when I'm full, just because something taste good does not mean you have to sit there eating.

I know some will say you need to avoid this or that food but my way has worked for me, my entire life.

 

[Jenky]

The transformation of those people at lean gains are fantastic. I'm trying to figure out how to fit it into my schedule. I really struggle to eat all that lean protein. I like protein shakes, but they recommend eating whole foods. Have you found any tricks to getting all that protein eaten without feeling like you're eating dried shoe leather?

You have to mix it up and add variety. Add condiments to your protein -- this won't break you. Eggs and Chicken are a staple for me in my diet. Ground beef is really easy for me to consume as well. But yeah, there's even turkey bacon to add flavor.

But no matter what, I can eat grilled chicken and eggs with almost anything.

Salmon is also another source thats really good for you because of the protein and of course, fish oil (OMGZ FAT!!!!).

 

[CATCH17]

The transformation of those people at lean gains are fantastic. I'm trying to figure out how to fit it into my schedule. I really struggle to eat all that lean protein. I like protein shakes, but they recommend eating whole foods. Have you found any tricks to getting all that protein eaten without feeling like you're eating dried shoe leather?

If im trying to cut weight protein shakes are almost a must.

300 calories and I can get 50 grams of protein... You can't beat that.

The rest I try and eat whole foods. Like a piece of meat with some type of vegetable.


I can make gains in strength and not go 1 gram of protein per pound of LBM so I think as long as you lift heavy and make an effort to eat more protein you'll be good.

 

[WoodysGirl]

Ive worked out for awhile.. 3 times a week with a trainer unless I have to referee and then it may go down to once a week. My trainer is very much on the no carb/low carb side of the coin. So one week out of every month, I eat no rice, bread, pasta, or potatoes and go heavy on veggies and protein.


My downfall was I really hadn't adjusted my diet. I was still eating whatever I want. So all the exercising w/the bad diet just tightened up my existing mass.

Anyways, in December I started using MyFitnessPal, an online food diary aka calorie tracker. I put in my goals and it basically suggests I should eat 1650 calories a day. I've only gone over it twice and I've lost six pounds.

I like diary since it makes me aware of what I'm eating at all times.

 

[CATCH17]

Ive worked out for awhile.. 3 times a week with a trainer unless I have to referee and then it may go down to once a week. My trainer is very much on the no carb/low carb side of the coin. So one week out of every month, I eat no rice, bread, pasta, or potatoes and go heavy on veggies and protein.


My downfall was I really hadn't adjusted my diet. I was still eating whatever I want. So all the exercising w/the bad diet just tightened up my existing mass.

Anyways, in December I started using MyFitnessPal, an online food diary aka calorie tracker. I put in my goals and it basically suggests I should eat 1650 calories a day. I've only gone over it twice and I've lost six pounds.

I like diary since it makes me aware of what I'm eating at all times.

That thing is awesome.

I used to use it a lot but now I pretty much know how many calories im taking in so I don't use it as much but sometimes I still use it if I got out to eat or something and want to know how many cals something is.


They have an iphone app as well.

 

[WoodysGirl]

That thing is awesome.

I used to use it a lot but now I pretty much know how many calories im taking in so I don't use it as much but sometimes I still use it if I got out to eat or something and want to know how many cals something is.


They have an iphone app as well.

Yep, I love it. I first got it when I downloaded it to my blackberry last May. But I didn't start using it until mid-December. Best investment in myself I ever made. I'm actually seeing a downward trend on the scale and in my clothes, and an upward trend in my fitness level.

I work from home most of the time, so it's easier to maintain and meet my calorie goals when I'm there. My issue is and always will be when I go out to eat. All the good stuff is bad for me, so I have to adjust my diet around those days I'm going to a real restaurant so I don't blow my calorie goals.

My issue w/my calorie goals is that I rarely even get close to the overall number, so I focus on my carb and fat gram goals. I don't mind going over on protein, but I try to stay under on my carb and fat intake.

 

[CATCH17]

Yep, I love it. I first got it when I downloaded it to my blackberry last May. But I didn't start using it until mid-December. Best investment in myself I ever made. I'm actually seeing a downward trend on the scale and in my clothes, and an upward trend in my fitness level.

I work from home most of the time, so it's easier to maintain and meet my calorie goals when I'm there. My issue is and always will be when I go out to eat. All the good stuff is bad for me, so I have to adjust my diet around those days I'm going to a real restaurant so I don't blow my calorie goals.

My issue w/my calorie goals is that I rarely even get close to the overall number, so I focus on my carb and fat gram goals. I don't mind going over on protein, but I try to stay under on my carb and fat intake.

Yeah as long as you feel good than that should be ok but I wouldn't worry about it too much. As long as you meet your calorie intake and it's made up of mostly whole foods you should be good to go.


Do you take any supplements? If not you should definetely start taking a multi vitamin and fish oil.

 

[Alumni2k11]

For me, I walk (bad knees, can't run anymore) 3+ miles, 5 times a week and keep what I eat under 2,000 calories or less a day. It's worked wonders for me.

 

[WoodysGirl]

Yeah as long as you feel good than that should be ok but I wouldn't worry about it too much. As long as you meet your calorie intake and it's made up of mostly whole foods you should be good to go.


Do you take any supplements? If not you should definetely start taking a multi vitamin and fish oil.

No, on the supplements, but my trainer has been on me about them. I'll probably start after my quickie break from training. I just hate taking a bunch of pills. I'm already on some daily meds. So taking more pills isn't all that exciting.

 

[CATCH17]

No, on the supplements, but my trainer has been on me about them. I'll probably start after my quickie break from training. I just hate taking a bunch of pills. I'm already on some daily meds. So taking more pills isn't all that exciting.

Yeah I hear that but these will make you healthier.

Omega 3's (fish oil) are an essential for your body and your body can't make them on your own so I think everyone should start with that one.

 

[Wimbo]

Here is the thing... no weight loss plan is going to work for you unless you are ready to make fundamental changes in your eating and activity habits. yes, you can follow the Atkins plan (or any other) for 60 days and lose a few pounds, but the weight will come back quickly if you go back to your original habits.

Think of your body as a kids swimming pool float. You fill it with air (food & drinks) and it starts to expand. You play in the pool with it (exercise) & it deflates over time. You put more air in, and the process repeats. Depending on your metabolism, types of foods & drinks you consume, and activity levels, your 'float' may stabilize at an inflation level, or it may over-inflate (obesity) and begin to take on a form that is not intended. Most people regulate their lives in such a way that a small amount of additional 'air' is getting into their 'float' everyday. The result is a gradual increase in weight that accumulates over years until one day you wake up & realize that the float is about to pop & you need to let some air out in a hurry. Good. The first step is always to acknowledge the problem. However, most people also think that they can just go on a diet & lose a few pounds & they will be fine again. True, you may lose a few pounds... until you drift back into your comfort level of consumption and activity & the weight starts creaping back up again.

Drastic dietary changes are not sustainable (by most people, anyway). The key is to make a lifetime change to your consumption and activity levels. Get to a point where a small amount of air is releasing from the float each day due to a combination of more activity and a little less consumption. Avoid ideas like "I will lose 10 pounds in 2 weeks". Goals like that can be counterproductive... you will either fail, which will tempt you to give up, or, you will succeed, which will temp you to think you are done. Instead, focus on things like: Do I feel healthier? Do my clothes fit better? Do I have more energy? Am I more confident? These are the things that matter & will keep you motivated.

As far as activity levels go, don't start doing something you don't like to do. A lot of people think they have to start jogging*, even though they hate jogging (*insert whatever activity you want). Instead, do something you enjoy. Take up tennis & join a beginners team, get a bike & join the group rides from a local bike shop, join a dance class... canoeing, skiing, golfing, swimming, martial arts, yoga, softball league, hiking... whatever you think will hold your interest & be something you can look forward to doing. For me it was tennis. I started playing at age 41 by joining a local beginners team (www.usta.com). Everyone on the team was as bad as I was, but we had a coach to help us out & soon we were winning team matches. I started playing 2-3 times per week because I loved it. Find an activity you can get excited about & that will be half the battle.

Your nutrition. I remember an old Garfield comic where Jon told Garfield he was going on a diet. Garfield quipped, "Diet" is just "die" with a "t" on it. Truth. instead of 'going on a diet' that you will hate & feel guilty about cheating on... identify the things you consume that you know are questionable. Too much alcohol? sweets? bread? Chances are you know what your vice is. You don't have to quit these things, but you do have to be smart about them. Identify your main culprets & cut them back (without replacing them with another culpret). Try to balance your meals so you get healthy amounts of protein, good carbs, and healthy fats. Whatever you are doing today doesn't work, so you need to make some small changes. Identify the problems in your typical daily intake & make a few small adjustments.

Ideally, the combination of your increased activity level and dietary adjustments will start letting some air out of the float. Make it a way of life & be patient. It took you years to get overweight, so don't expect it all to disappear in a week.

 

[WoodysGirl]

Yeah I hear that but these will make you healthier.

Omega 3's (fish oil) are an essential for your body and your body can't make them on your own so I think everyone should start with that one.

I have to get past my pill issue, because I really do hate taking pills. I'd also have to see how it interacts with my medication.

Drastic dietary changes are not sustainable (by most people, anyway). The key is to make a lifetime change to your consumption and activity levels. Get to a point where a small amount of air is releasing from the float each day due to a combination of more activity and a little less consumption. Avoid ideas like "I will lose 10 pounds in 2 weeks". Goals like that can be counterproductive... you will either fail, which will tempt you to give up, or, you will succeed, which will temp you to think you are done. Instead, focus on things like: Do I feel healthier? Do my clothes fit better? Do I have more energy? Am I more confident? These are the things that matter & will keep you motivated.

Ideally, the combination of your increased activity level and dietary adjustments will start letting some air out of the float. Make it a way of life & be patient. It took you years to get overweight, so don't expect it all to disappear in a week.

I came to that realization a long time ago. I call it weight creep. It just creeped upward until you take that one good look in the mirror and go, "rut roh."

Overall, you made some really good points. Others have made good points about the calories in vs calories spent. But the most important point to anyone losing weight, myself included, is making it a lifestyle thing and not a crash diet thing.

Ultimately, there are no quick fixes to weight loss beyond getting some sort of surgical procedure.

 

[Jenky]

I have to get past my pill issue, because I really do hate taking pills. I'd also have to see how it interacts with my medication.

I came to that realization a long time ago. I call it weight creep. It just creeped upward until you take that one good look in the mirror and go, "rut roh."

Overall, you made some really good points. Others have made good points about the calories in vs calories spent. But the most important point to anyone losing weight, myself included, is making it a lifestyle thing and not a crash diet thing.

Ultimately, there are no quick fixes to weight loss beyond getting some sort of surgical procedure.

They sell omega-3 fish oil in liquid form. I've never had it so I can't comment on it. You can check the reviews on amazon though!

 

[CATCH17]

They sell omega-3 fish oil in liquid form. I've never had it so I can't comment on it. You can check the reviews on amazon though!

Gross!


Fish Oil I would imagine is safe since it is a food supplement.

 

[rkell87]

They sell omega-3 fish oil in liquid form. I've never had it so I can't comment on it. You can check the reviews on amazon though!

it tastes terrible but it isn't too bad if you put it in a mouthful of water, though I have no idea if that reduces its uptake

 

[CowboyMcCoy]

I'm not sure if you are serious with this. Fruits = carbs = fructose = sugar. Also fat doesn't make you fat. An abundance of calories makes you gain fat.

Original poster - Are you trying to lose weight or fat? Also you will find out in the nutrition & health world that almost everything contradicts something or another. You have to find what works best for you. For me, it's a high protein diet with moderate carbs and fats. Being 6'0 tall, I've maintained 185-190 lbs for 3-4 years now while working out. I aim for at least 1 gram of protein per pound of body weight. So that means I'll at least ingest 185 grams of protein daily. Usually it's more. And this comes from all sources of protein (eggs, chicken,fish, steak, whey, casein, cheese, etc.) I would not advise you cut out dairy. If i did, whey and casein would be gone and those are critical for me in order to maintain and preserve muscle.

Most of my carbs are ingested pre and post workout. Towards the end of the day, I'll eat more green veggies + protein. Starchy carbs are cut out.

If you go on a keto diet, you'll lose weight which is both fat and muscle. keto diets are usually short term.

It really depends on what your goals are.

I mean like no white bread or potato chips. Of course, you get some carbs. But a veggie diet with no cheese and low fat will have you losing weight fast.

 

[CowboyMcCoy]

Please do not do this.

Are you a doctor or nutritionalist?