I have lots 7lbs this week (very easily!)
 

This was week one of my new goal to get in good shape.

I didn't do anything drastic and didn't exercise at all (because I got a new tatoo last weekend and couldn't sweat for a week or it might ruin it).

I didn't follow any diet plans or count my calories.

What did I do?

IT WAS SIMPLE:

- I didn't drink any alcohol
- I only ate out twice, choosing 'somewhat healthy' plates
- I dropped burgers, hot dogs, pasta and replaced them by steak, fish and chicken fillets
- I ate more vegetables and fruits than usual (which was almost none)
- I drank more water and juices

That's it. All very easy and reasonable changes, and the results have been great so far :winkwink:

One very easy way to make sure you follow these guidlines, is do your grocery shopping at the beginning of the week for the whole week, buying only the types of foods I mention above. Then unless you order out or go out to eat, you have no choice but to eat healthy.

I expect for week 2 I can duplicate the results, as I will now be able to add exercise to the healthy eating.

This just proves, coming from someone that drank a ton, ate very badly and never exercised (except sex!), that if I can do it, I'm sure your fat ass can too :upsidedow

Good for you..but a week without beer would kill me

What was your initial weight?

I started last Sunday at 250 (I'm 6'3).

Today I am at 243.

I also checked my weight daily and at approx. the same time each day, so I saw the loss over the whole week ...

EDIT: My goal btw is to reach 230 by Internext. I think it's more than do-able.

My g/f lost 7lbs this week too, but she went to hospital twice .. she's still very sick ! :(

Eating right makes the difference. I have lost 30 pounds since November simply by eating properly

Congrats! :thumbsup

I hate to burst your bubble. However at least 4 of those pounds was water weight.

and how much bodyfat did you lose?

thats too quick for just 1 week. thats mostly (if not all) water weight that you lost. maybe 1 or 2 actual pounds but i doubt it.

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amazing you got good self motivation!

I realized that....but with exercise being added in daily for week 2, I think losing the same amount is still possible.

just out of curiosity howmuch did you weigh????


I lost 10 pounds in the last too weeks and i'm down to 210, I'm still carying an extra 10 pounds i would like to loose... I'm working out like a champ though!

If you weight 400 and loose 10 pounds i guess its not that big of a deal :1orglaugh


NEVERMIND I read the whole thread

No clue, I don't have any way to measure that myself at my home...

I can visibly notice the difference though...anyhow even if the % lost was small, it's better than losing 0 or gaining :upsidedow

I have been dieting and lifting weights (well Bowflex) for 7 weeks now. I have lost a total of 23lbs.

One thing that I have read repeatedly pretty much every where I went is that if you lose more than 2-3lbs (for men 1-2 for women) a week, you are losing muscle and bone density because on average, the body can only shed that much fat. By losing muscle, you are actually fighting against yourself as the more muscle you have the harder your metabolism works (this is my lifting weights is one of the best exercises for losing weight).

Also, as another person wrote, your inital weight lose is usually about 5-7lbs of excess water in your body. So taking this in concideration, you probably lost about 2-3 lbs of fat and the rest was water.

Good for you though - but don't quit if you don't lose as much next week.


Flow

:thumbsup

Sounds like its working for you what was your starting weight at?

Nice tips! I'll keep that in mind. I'm hoping to lose at least 30lbs.

:( its so difficult to lose even 7lbs . I am trying to lose 10
My diet is so poor and i luv the good tasting foods in life

wait.. let me get this straight.
you... drink alot??
SINCE WHEN?!?! That's new to me!!! :1orglaugh :1orglaugh :1orglaugh

hehehe glad to see it's working for ya! keep it up :thumbsup

cool congrats!
keep up the good work!

If not more. I'd say maybe 5 or 6 lbs of it.

Here are my tips:

1) Eat 5-6 smaller meals a day, trying to include with each some protein and some carb, but not a lot of fat.

2) Eat a meal about every 2.5 to 3 hours

3) Eat veggies with at least 2 meals

4) I snack on Fruit (mostly apples & pears and they fix my sugar craving) for one or two of my small meals each day.

5) Take the time you normally go to bed (1am for me) and subtract 3.5 hours from it (9:30pm). If you go to bed at 11pm, your time is 730pm and so on. The rule here is don't eat ANYTHING past this time.

6) Exercise first thing in the morning when I get out of bed. When I am done, I wait about 30 minutes before eating breakfast.

7) Do NOT skip breakfast

8) Don't over-do exercise if you are going from next to nothing - you will pay for it in a few weeks. Ease into the program

8) Here is how to calculate how many calories you should eat:

To lose a pound of fat you need to reduce your caloric intake by 3500 calories. To lose 2lbs, you need to reduce your intake by 7000 calories a week and to lose 3lbs you need reduce your caloric intake by 10,500 calories per week.


Now, how to figure out how many calories you need to eat per day to lose a few pounds a week......

(1) Mulitpy your current weight by one of the following:

12 = very inactive (slow metabolism, little physical activity)
13 = inactive (sedentary office worker)
14 = slightly inactive (occasional walks)
15 = moderately active (frequent jogging, tennis, calistenics)
16 = highly active (Always on the go, seldom sitting or standing)
17 = very active (athete in training, construction worker)

(2) Determin how many caloires you need to reduce each week (3,500 to 10,500). Divide this number by 7.

(3) Subtact the number you got from step (2) from the number you got from step (1). This is the amount of calories you need to eat each day to lose the ideal amount of weight each week.

EXAMPLE..........

Let say I weight 230 lbs and I am slightly inactive. I would multply 230 by 14 = 3220 calories per day to maintian this weight.

Let say I want to lose 3 lbs per week (max for a man before you start losing muscle). I would divide 10,500 (cals per week) by 7 (days) = 1500 calories per day less

To lose 3 lbs a week while being slightly inactive, I would need to take 1500 calories per day away from 3220 calories per day.

To lose 3 lbs a week, I would need to eat about 1720 calories per day.

Oh yeah, you have to drink at least 8-10 cups of water per day and stay away from sodas of any kind as caffeine dehydrates you and will counter the water you take in or something like that (I don't follow this rule but I have read this is something you should do)

im hitting the gym this month, need to get burn some carb
and tone muscle.

:smokin

I've read all that myself and agree with it. However, it's hard sometimes to find time to eat 5-6 meals while working or out. Also counting the calories becomes a chore...

So I guess my method is a bit "looser" but follows the same kind of rules when possible :winkwink:

i agree its probably water weight.

beer keeps me regular

congrats..keep it up :)

71 lbs in one week? damn, you should joined the Biggest Loser.

The secret to weight loss and becoming fit.


Self Control.


Try it.

congrats to you.. keep it up dude :)

that's nice to hear...congrats dude

good for you..congrats!! :)

congrats and thanks for the tip. i tried the "one full meal a day thing"...but only for a while...

i'm on my current goal of losing .5 pound a day (3.5 a week). I've heard 1-3lbs/week is reasonable. Nutritionists would probably say 1 pound a week is safe, but let's face it, most of us reading this are fat asses :)

I've read that if you drop 500 calories a day from your intake, that's 3500, which is 1 pound. So, just reducing the junk food helps. Drop soda, it's just evil (I was doing well, then starting drinking 2 cans a day, and whammo back up like 8 pounds in a couple weeks).

As far as juices, they're just as bad as soda (granted they MIGHT have some nutrients in them) but overall, most juice is just fruit sugar and water (especially apple juice).

And if you can't handle eating healthy, plan 1 cheat day (some people say 1 meal, but if you're really bad, just do a saturday, and then you'll feel like shit sunday and want to eat healthy again). A couple weeks of that and you won't want to cheat so hard, and probably drop to 1-2 cheat meals, then hopefully 1, then 0 (is that even possible?)

Just remember that if you arent into dieting or excercising and then start, you'll loose weight quickly at first, but your body will adjust. And when it does, you'll have to adjust what you're doing to match the change. If you never do anything to loose weight, and randomly start running one day, you'll loose weight real well the first few days/weels. But after a while your metabolism will adjust to keep up with you, so you'll have to increase the length of your run or how fast you run.

Yeah, luckily most juice I can buy here in CR is locally produced and is all (or almost) all natural. As well I bought a powerful blender, to just make my own juices/smoothies :)

However I can also recommend these instant drinks powders called "clight", they have tons of flavors and the whole packet which makes about 2/3 of a large pitcher (or full pitcher if you add more water) only has 4 calories. Those, water and some tea is usually all I've been drinking these days (I call them juice as well, but they aren't really).

Good point. Just like if you drop weight, your BMR will also drop with it....

That's why though I plan to stick to what I'm doing now, and once I get to my ideal weight, I will do more exercise to maintain it as I moderately add back in some junk and some alcohol.

good for you! i think the key is discipline.