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That website is depressing! I see people who weigh more than me and look sooooo much better because they have a smaller waist size. From the top up I look completely healthy and toned. After my belly button it's a mess, and then "normal" legs.
Filter by body shape. It sounds like you may be an apple. You should focus on lowering your body fat percentage, and not as much on the scale.
I'm 5"8, 175 lbs. My goal is 145 lbs. I'm hoping to do it in 30 weeks. What if I am only able to lose 15 pounds in that time? I eat clean, work out 6 days a week, etc. I'm afraid of failure. I can't starve myself so I might have to accept whatever results I get.
Losing weight is simple.
Just count your calories every day.
The easiest way to count calories is to join a free fitness website like:
CALORIES FOR WEIGHT MAINTENANCE
To maintain your weight, you can use the following formula:
10 calories per pound of desirable body weight if you are sedentary or very obese
13 calories per pound of desirable body weight if your activity level is low, or if you are over age 55
15 calories per pound of desirable body weight if you regularly do moderate activity
18 calories per pound of desirable body weight if you regularly do strenuous activity
Essentially, you want to eat like a person who currently weighs 145lbs. So that is why the 10 x weight rules works for losing weight.
Spread out your meals so you eat 6 times per day instead of 3. So try to eat 1450 / 6 = 242 calories per meal.
The calories don't have be precise, but try to stay approximately within these numbers and you should see your weight drop each week, and you will reach your goal of 145lbs in around 15 - 30 weeks.
Below are some sample healthy meals in the 250 cal range:
1 serving of whole grain cereal (ex: Raisin Bran) with 3/4 cup skim milk = cals 250
1/2 cup FF cottage cheese (cals 70), 1 medium apple (cals 80), 1tbsp peanut butter (cal 100) = cals 250
Tuna Fish sandwich on whole wheat bread with veggies, etc. = cals 250
6oz FF Greek Yogurt (cal 90), banana (cal 100), 3 oz Tofu (Cal 70) = cal 260
You can create your own meals with whatever healthy foods you like, just try to get to the total of each meal to be somewhere around 250 calories.
If you end up eating a little more than 250 in one meal, then just eat a little less in another meal. The goal is just to keep the total daily calories to approximately 1450.
Not bad. I think 10 x body weight is too aggressive, especially if this person is working out six times a week. The other thing is eating 6 times a day stuff is all crap; you can eat once a day if you want. Other than that good recommendations
Not bad. I think 10 x body weight is too aggressive, especially if this person is working out six times a week. The other thing is eating 6 times a day stuff is all crap; you can eat once a day if you want. Other than that good recommendations
The reason for eating 6 times a day versus 3 is to keep you from feeling hungry throughout the day.
You always know you have another meal coming in just 2 - 3 hours.
I used the calories = 10 x bodyweight myself while I was working out at a gym 5 - 6 days a week myself, and it worked for me a few years ago.
I lost over 30lbs in 6 months and got down to my goal weight. My waist went from 34" to 29" (I'm male).
I actually went below my goal weight, and had to raise my calories to keep from losing more weight.
My weight came off gradually, approximately 1 - 2lbs per week. I kept a journal the entire time.
Well if 5-6 meals works for you that's good. Eating like that always leaves me starving. If you eat fewer meals, bigger meals, it can work too. Some people feel more satiated while eating fewer calories eating only 2-3 times; I eat a decent sized lunch and a huge dinner
Well if 5-6 meals works for you that's good. Eating like that always leaves me starving. If you eat fewer meals, bigger meals, it can work too. Some people feel more satiated while eating fewer calories eating only 2-3 times; I eat a decent sized lunch and a huge dinner
Absolutely, people have to figure out for themselves what works. The big thing with any lifestyle change is it has to be a process of making lifetime changes. It often takes a lot of trial and error to figure out what works best for the individual, and there will be ups and downs. Change is hard, but if one commits to it for the long term, it can be done.
After trying various diet methods and trying to lose weight quickly, I found out that it's a wrong way to lose weight. I researched the topic and found that when we lose weight about 20% to 25% of weight lost is in lean muscle and the rest is the the actual fat loss. The problem with this is that as you lose lean muscle your metabolism rate slows down and you need less calories to maintain your weight.
Hence I now walk 3 times a week for 30 to 40 minutes and then eat healthy food consisting of vegetables and fruits with lean protein.
I have lost 20 pounds since January. recently because of my busy schedule I use a meal delivery service which let me know how much calories I am having.
I've lost 80 lbs. in 20 months (208 to 128)....without any outside help. It can be done. I exercised as I went...you do not need to lose muscle mass - I gained muscle. I cut out the foods that historically ended up making me gain my lost weight back - all processed, high fat, high sugar foods - out they went. When I figured that out and never went back to those foods, the weight steadily came off - no plateau, no "lose 4, gain 2" - I just lost without regaining. Good luck to you.
Haha. I am 61 and lose 1 - 2 pounds a week. I workout a LOT.
I just turned 63. Working out helps but losing weight is mosly predicated on diet not exercise. Anyone any age can effectively lose weight (and more impotantly keep it off) if they are willing to eliminate the junk......not cut back...eliminate. When your diet mainly consists of whole fresh foods, you will have found the best (and easiest) weight loss/maintenance plan there is.
Last edited by Cattknap; 10-19-2013 at 03:30 AM..
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Lose weight slowly
