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NEW GUY, NEEDS HELP LOSING WEIGHT



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NIRERIN
Posts: 11,803
5/18/13 9:34 A

let's look at this like a big picture thing. yes, you can starve off ten pounds or so in a few weeks if you do it, but it's not so great for your health. and since you're already old enough that your bmr is only on the decline [happens at about 25 and it amounts to topping out at about ten calories less per day for every year you get older], your issue is only going to compound as you age.
the good news is that ten pounds per year means that you're only overeating 35000 cals. while that sounds like a lot, when you space that out over the year you're taking to gain it, you're looking at eating 96 cals more than you need a day. even if you were starving yourself twice a year to the tune of 70000 cals to keep your gain to 10lbs, that's still only 288 cals out of your day that you need to deal with. you have three options. you can find a way to cut those calories out of your regular diet, you can be a little more active, or you can do a combination of both. keep in mind that whatever you decide, for every year you age you need to account for those ten calories less by being more active or eating 10 cals less to balance out your body not repairing stuff as much as you age.
if you're having salads and making your own dressing, swap 1/2 Tablespoon of oil for 1/2 T of vinegar and you'll save 60 cals. if you're eating out burritos, leave a bite or two instead of finishing it off. if there is avocado on there, leave a bite or two of avocado. use a little less cheese in veg dishes. if you actually share some menus [and don't just say "breakfast: oatmeal" share "breakfast: 1/2 cup dry oats, 4 oz milk, 1 T nut butter, 1 small apple"] you can actually get some quick and easy suggestions or swaps for what you are already doing. remember, you're only a few hundred calories away from where you want to be [maintaining]. while you're losing you probably want to cut out 500 or so, but then you can add back in a few of those things.
some really easy ways to cut calories are to use smaller portions. if you were eating a cup of something, have 7/8 or 3/4 cup instead. instead of a Tablespoon of something, have 2 teaspoons. if you were eating 50 grams of something, try somewhere in the 40-45 gram range. if you were eating four ounces of meat, cut your portions back to 3 oz. none of these things is going to make up the difference by itself, but if you add them up over the day they can make a big impact without you feeling like you are eating so much less food.

Edited by: NIRERIN at: 5/18/2013 (09:35)


SLIMMERKIWI
SparkPoints: (125,330)
Fitness Minutes: (32,590)
Posts: 21,262
5/18/13 2:41 A

Do I understand you correctly?

"....during that week I typically consume 400-800 calories."

Do you mean that THAT is the entire calories consumed daily for that full week? If so, PLEASE, don't do this. A woman of average weight who is sedentary needs 1200 calories to ensure that her body gets the nutrients that it needs. You are a man - men need more. You are a BIG man - a big man who needs more again. Your brain alone requires roughly 500 calories daily!

That doesn't address the calories v. weight issue tho'! Below are a couple links that will explain it more fully!
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=593


www.sparkpeople.com/community/ask_the_expe
rts.asp?q=58


Good luck,
Kris

Edited by: SLIMMERKIWI at: 5/18/2013 (02:43)


BEEZAUR
SparkPoints: (525)
Fitness Minutes: (1,740)
Posts: 74
5/17/13 11:02 P

In my experience (~255# to 175# 5 years ago) losing weight and keeping it off is a lifestyle change.

It really doesn't take many extra calories to pack it on over time. 100 a day, even less.

In my case the big change was eating, and it was relentless for about a year. My body had to adjust to my new eating habits, and they had to be things I could maintain indefinitely. I specifically dove right into the long haul. No crash diet, no crash exercise.

I specifically avoided starting programs that would end someday. I need my program to carry me the distance. For me that was the right choice.

Edited by: BEEZAUR at: 5/17/2013 (23:04)


DRAGONCHILDE
SparkPoints: (56,434)
Fitness Minutes: (14,252)
Posts: 9,588
5/17/13 11:00 P

The reason you gain the weight back is that you don't change the habits that made you overweight in the first place. Crash diets don't work. Can they make you lose weight in the short term? Sure they can! But as you already know, they don't do a thing for you long term.

This isn't about the 10 lbs you lose, but the year of poor habits that leave your body clinging to every scrap of food you eat because you are starving it of the essential nutrients it needs to function. At a very minimum, as an adult male you should never eat below 1500 calories unless under the direct supervision of a medical professional.

Here's my question: Instead of trying to justify how those "10 lbs" couldn't be bad for you, why not ask yourself why this hasn't worked so far, and what will be different THIS time? Doing this once won't hurt your metabolism, but you've said that you've been doing this for a year. That can and will affect your body's function. Although I suspect the real heart of the problem isn't the diets. They're just a pointless waste of time for you. I suspect the problem is that you're simply eating too much. And yes, you can do that, even on " low carb, low fat, small portions". (And yes, any time you gain weight, you are gaining fat. Period. Even if you're eating/lifting like a bodybuilder.)

Losing weight is actually pretty simple. In order to do it, you need to eat fewer calories than you burn. Of course, it isn't really that simple, because there's a whole lot more involved, but at its core, if you aren't eating less than you burn, you will not lose weight. You are gaining weight because when you're not in crash diet mode, you ARE eating more than you are burning through daily living and exercise.

Low carb, low fat, low portion may not be what works for you. If it did, why would you be gaining weight?

Carbs aren't the enemy. Fat doesn't make you fat. Eating low-fat foods won't make you lose weight. It's good that you're not eating friend food, but fried food doesn't make you fat, either. :) As someone who lifts weights and exercises, you need healthy fats and complex carbs to properly fuel your body.

Start tracking your calories. don't guess, either. Get a scale, and start weighing everything. Eyeballing is a great way to sneak in 50 calories here, and 50 calories there, until you're a couple of hundred over. Do this for a week. Don't worry about changing your diet; the point is to figure out where you are. Average out your calories for the week, and see how much you're actually eating.

Then, go into your Sparkpeople goals,and enter your activity level in your fitness goals (estimated calories burned will give you the best results), and target weight loss goal per week. Then, start eating in the ranges provided. Do this for a month or two.

Healthy lifestyle changes. THAT is what works. See my ticker? Even though I've slipped from my weight loss plan several times, I've kept the weight OFF and steady, even when I'm "off the wagon" because I've made healthy lifestyle changes that don't involve restriction, diets, nor limitations. I've even had *gasp* fast food! Hell, today, I had *fries!*

It's all a part of the healthy lifestyle changes SP supports.

So my final question to you is, are you ready to get off of the diet treadmill? Or is what you're doing working?

One last word from SP on the subject, then I'll shut up. :)

Stop Dieting, and Start living!
www.sparkpeople.com/resource/motivation_ar
ticles.asp?id=620


Edited by: DRAGONCHILDE at: 5/17/2013 (23:02)


MATTGAFFNEY
Posts: 1
5/17/13 10:23 P

Greetings,

I am a 34 year old male, 6'2 tall, and weigh between 237-248 depending on a variety of factors. I typically eat healthy foods, lots of salads and vegitarian dishes. I do eat a burrito twice a week because I'm from California. I never eat fast food, rarely a burger or fries. Only fried food I eat is typically the chips that come with the burrito, but I typically eat a couple then thrown them away. All in all I think I eat fairly heallthy and its always reflected in my annual check ups when I get my blood work done.

I can be fairly active, but there are days when I do minimal physical activity. During football season I like to sit at home all day and watch the gams, stuff like that. I also work at home, so I'm missing out on the activity o walking around all day at work. I do go to the gym 3-4 times a week and maybe one of those gym sessions I wont go for the full hour. I lift weights, do cross fit, and for the most part keep my heart rate elevated for most of the 60 minute period.
For the last year or so, I've started using a crash diet of fruits and veggies but realy small servings, during that week I typically consume 400-800 calories. When I'm done I don't binge and the weight back on, but somehow the weight does come back on, and during the last 6 months I've started gaining weight. In January of this year I weighted 238 at my top range, now that top range has at its highest been 250.

I've read books on by doing this sort of diet, how I'm putting my body into starvation mode etc etc. But I find it had to believe that if I lose 10 lbs by crash dieting, then resume my low carb, low fat, small portion diet, I'll gain weight, specifically fat. My uncle is a doctor and I'm gonna ask him this question when I'm done with this, ,

So thats it. If anyone can provide feedback, suggestions or theories on why I continue to gain weight, I would really appreciate it.

Muchas Gracias



 
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