Originally Posted by hoob

I pretty much agree with everything that pleasureplay said, but what he didn't say is how to decide how many calories you are actually eating, how to measure it, etc.

Originally Posted by Pleasurepays

ok... this subject comes up and the responses often make me want to cry. so lets discuss the basics and ignore all the "just do this... just do that" crap.


first and foremost, you have to understand that you need to make a major lifestyle change. you have to be ready for that. you have to want it. second, you have to have a good reason... to live longer, to be healthy for your family or just to see your dick again, to finally bag a hot chick... whatever it is, you need a strong reason that will keep you on track, keep you focused and push you forward when you start to slip.

at the end of the day, its fairly simple science... but often difficult for people to apply.

find your body fat % - the % of body fat you are carrying vs your lean body mass.

find your BMR - how many calories your body needs at rest (without any physical activity)

now you know how much fat you have on your body. you should have a rough idea of how much fat you want to lose.

1 pound of fat = 3500 calories

if you want to lose 10 pounds, you need to burn 35,000 more calories than you consume. at this point you know how many calories a day you need... and how many you need to burn to achieve your goal.

set a goal based on where you want to be. this gives you a realistic timeline, benchmarks etc... and helps you to understand what type of progress you should expect and helps you to know if something is working or not working or to know when what you are doing stops working and you have hit a plateu. it also gives you some info as does the info below to help you to make adjustments in your routine and diet if needed.

plan your meals... so that you are getting the appropriate amount of calories and in the right proportions of macronutrients... minus 500 calories or so per day. use a baseline of 40% of your daily calories from Carbs (low glycemic carbs only), 40% from Protein, 20% from fats (also learn what types of fats you need and should be eating... this is critical!)

so... say you need 2500 per day to just live. you have planned your eating out so that you are getting 2000 cals per day from the right foods giving you a deficit of 500 cals per day.... 500 calories per day x 7 = 3500 or 1 pound of fat loss per week.

a total daily deficit of 500 cals is recommended as being "safe" and also recommended because the slower weight loss gives you a higher chance of helping reprogram your metabolism through this process. losing weight fast will cause your body to fight back. you have to be ready to make a lifestyle change... your diet has to change forever. so, say you were always eating say...3000 cals at 250 pounds. you got down to 180 which requires say 2000 a day to maintain... but typically people continue eating more and in addition to eating more, people who lose too much weight too fast tend to lose a significant amount of muscle which also slows your metabolism down (1 pound of muscle requires on average 50 calories a day). less muscle means your metabolism slows down... which means you have to eat accordingly or regaining the weight is not only easy because your body is a little pissed that you fucked away its precious fat stores... but because you slowed your own metabolism down through muscle loss and require fewer and fewer calories per day to maintain (again - means you always have to know your lean muscle mass and BMR)

add exercise to speed things up if you want. (cardio before breakfast works best) burn another 500 per day. that gives you 2 pounds per week weight loss.

track everything you are doing, write it down, keep notes and be ready to make adjustments. sometimes you need more fat, sometimes less carbs etc. subtle changes can make a big difference and there is a lot of individuality here.

once you have lost weight... remember that you have to continue to change your eating habits or you will gain it back quickly.

or... you can do all the crap everyone else says which makes little to no sense and is only appealing because its easy... struggle, get frustrated and fail.

also you can eat well, do cardio and take ephedra/caffeine/aspirin... or clenbuterol/T3 or go as far as taking DNP which can help you lose about 10 pounds a week... but will probably kill you. but remember that no pill will counter a shitty diet. DNP will but its also an industrial dye not made for human consumption and is shipped as a hazardous material.

remember that no matter what you are doing, you have to be aware of your body composition (how much fat you have, how much lean body weight you have (the rest without fat). "weight loss" and "weight gain" are not the same as "fat loss" and "fat gain". any increased physical activity can lead to a small burst of muscle gain (depending on diet, what you are doing etc) and the scale might show no change when significant fat loss has in fact occured. Cutting all carbs from your diet also causes severe dehydration - a point that few seem to understand while jumping up and down with thier rapid Atkins style success. your body stores water in the subcutaneous layers of skin and in your muscle tissue. it stores water in your muscles ONLY in conjunction with sugar (glucose). the ratio is 1 gram of glucose to 3 grams of water. when you deplete your sugar stores... you piss out the stored water as well... water is heavy, significant and dramatic weight loss occurs quickly... you might lose 10 pounds in 10 days of water weight. eat sugar/carbs, your body can now store water again, significant weight gain occurs quickly, all with no net loss or gain in fat.

its not easy for most people. there is no "one size fits all" answer for most people. we are all individuals and individuality plays a large role (be it our genetics, metabolism or how much physical activity we all actually do in a day).

there are no easy answers. either you want to change and do the work... or you don't :) "Diets" to lose weight are fine. the problem is losing the weight without making the significant lifestyle changes afterwards that caused you to gain the weight to begin with... and people tend to regain the weight.




</end lecture on the fundamentals of weight loss>

Originally Posted by BobG

go on a strict chicken and rice (lots of tasty sauces to use with this), and veggies diet. Oatmeal or grain cereal with nonfat milk is ok for breakfast
don't eat after 7pm with the exception of maybe a supplement shake
cut out all excess sugars... juice, candy, sweets
try to drink a half gallon to a gallon of water a day.

guaranteed

Originally Posted by bknoob

swim 5-10 laps a day

Originally Posted by latinasojourn

remember, if you are working out (resistance training) you are converting fat tissue to muscle tissue, which has a higher density and weighs more.

Originally Posted by Young

I find it funny that a message board filled with obese and overweight webmasters always has 75 weight loss experts ready to make a weight loss thread multiple pages.

Originally Posted by SleazyDream

be hungry - it's the only way till you loose the pounds

you need to goto sleep every night HUNGRY. VERY hungry - and you will loose weight

Originally Posted by MegaPartnerJerry

Hey someone explain the Nicotine Diet to me please, I am interested. Because if there one thing I do, I SMOKE!

Originally Posted by MegaPartnerJerry

Yeah but I heard that if I work out every day my muscles will go out on me! True?

Originally Posted by Pleasurepays

i think that telling someone to know thier daily caloric requirements, the exact number of calories per day they eat, calories per meal and how many grams of protein/fat/carbs is in each meal/day, is VERY specific. almost all foods have nutritional info - if not, buy The Encyclopedia of Food Counts by Corrine Netzer (sp?) or go to USDA.gov and look it up and the values and it is also helpful to buy a food scale for greater accuracy.

using some measurement like "the palm of my hand" which some diets recommend, does nothing to give someone a solid understanding of what they are eating, its caloric content and how many grams of protein/carbs/fats is in it. furthermore, it robs someone of the abilitity to accurately reduce or increase their fat, protein or carb intake which is often necessary. how do you measure fat intake at all this way? you can't. you can only guess and hope... and when every gram matters and a single tablespoon of oil (110 cals @ 9 calories per gram = 12 grams) with a single meal, can put a small person over their daily fat requirements, guessing is not an option.

substituting foods for other foods is fine as a general idea... but still, we are talking about how to lose fat... people as a general rule, tend to substitute with foods with similar content/calories because it is what their body is craving... i.e. they eat less fried food and then eat more olives, peanuts etc etc ending up with no net change in calorie intake and satisfied their craving for fat. i am not saying its not a good thing to eat those types of fats, i am saying that must know at all times how much you are eating to the gram. its too easy to substitute food a with food b and have no net change in total calories and macronutrient values. its quite possible to substitute foods for what you "think" is "natural" or "better for you" and end up eating more calories than you thought or than there are in the food you thought was worse for you.

doing it the way i described, fully educates a person and gives them a solid understanding what they were eating wrong, what they should be eating and how they always need to eat, so that they may change their life forever.

Originally Posted by NetDomainia

lots of sex!