Does any one have an easy to follow eating plan to help me lose weight?

  • Posted by a hidden member.
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    Sep 18, 2010 5:01 PM GMT
    Hello!

    So I have been working out for the past few months. Now want to start eating really healthy but finding it difficult to find an eating plan that is easy to follow

    Really looking for a step by step guide to what I should eat while working out (trying to build muscle) and lose weight ( I need to lose 25 lbs).

    If I have to think about it - wont work for me. Need an eating plan for dummies type approach.

    Thanks!
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    Sep 18, 2010 6:56 PM GMT
    Eating small portions spread out during the morning and afternoon, have always worked for me.

    The heavy meal after 7 pm and any late night snacks, definitely NOT!!!

    Eating chicken, tuna, other seafood, salads but don't drench them with dressing, fruit, steam veggies, rice, all good foods that will help you lose weight.

    It might sound depressing, but it really does work. Keep active and busy, and also drink plenty of water and juices.

    You'll find your groove, and gradually, you will lose weight, and most important, keep it off.
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    Sep 18, 2010 7:25 PM GMT
    It's not my eating that I changed so much. (Altho I eat organic, and little processed food) It's my exercise I changed. I cant go hungry. It wont work for me. I have to eat before going to bed or I cant sleep. Hell, I eat during the night very frequently. So I run on the elliptical for an hour every 2 or 3 days. It burns about 800 calories. But what I think is making it really effective is that at the hour mark, the body is sufficiently stressed that it signals the brain to produce hormones to switch its fuel burning from sugar to fat. Those hormones stay present in the body long after the exercise is done and I burn more fat all the time.

    Just my experience that works for me.
  • mustangd

    Posts: 434

    Sep 18, 2010 7:34 PM GMT
    you have to find what works for you, peoples bodys are different metabolically speaking, but, some things work for everyone. your stomach is a balloon of sorts, it will stretch or shrink. if you eat a lot, it stretches to accomodate, and the gas empty signal to eat, to your brain will occur more frequently due to the large size of your stomach. if you begin eating smaller porrtions, you will feel hunger pangs at first, but, your stomach will start to shrink, and over time, less food will make you feel full.
    next, burning more calories than you consume=weight loss, you can either do that by eating less, excercising more, or both.
    general rule, fatty foods should be decreased, protein rich food and fiber should increase.
    stay away from soda pop, and food served through a window, or delevered to you foods, and high processed foods, if you aren't doing the above, and start, you will see results quickly.
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    Sep 18, 2010 7:50 PM GMT
    I have a couple books from Men's Health that have really helped me. The first is "The Abs Diet 6-Minute Meals" book. This book was written for single guys that want to be able to make quick meals (for one person). So, it's been really invaluable to me. All of my meals (breakfast, lunch, dinner and snacks) take less than 6-minutes to make and are all portioned out for a single serving. Plus, most of them use common ingredients, so you're not shopping around for a bazillion different items at the store. There's also sample menu's in the back of the book for a "perfect week". But, once you get into the book, you can pick and choose from your favorite recipes and make your own menu. It's very easy to "plug-n-play" the recipes for a custom menu each day. Each recipe also has all of the nutritional information listed for it so you can better log what you're consuming. It is available on Amazon here: http://www.amazon.com/Diet-6-Minute-Meals-6-Pack-Great-Tasting/dp/1594865469

    The other book I have is also from Men's Health and is called "Eat This, Not That". I use this a lot when I'm going out to eat with friends or just on the road and "need" to stop at a fast food joint. It gives you TONS of ways to eat healthier at restaurants and what to watch out for. Some thing that appear OK, like a Ceasar Salad, are actually the worse things you could possibly get. I keep it in the glove box of my car, so it's always handy when eating out. It can save you tons of fat and calories at each meal, but still allow you to eat out and socialize with friends. It is also available on Amazon here: http://www.amazon.com/Eat-This-Not-That-2010/dp/1605295388/ref=sr_1_1?s=books&ie=UTF8&qid=1284839150&sr=1-1

    Combined with a good workout routine, these books have helped me lose about 40 pounds so far.

    Like others have said, you should eat about every 3-4 hours, drink LOTS of water and try to avoid chemicals (like aspartame and high fructose corn syrup) as much as you can.

    Good luck.
  • Posted by a hidden member.
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    Sep 18, 2010 7:51 PM GMT
    http://www.youtube.com/watch?v=VKs0oEIVOck
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    Sep 18, 2010 8:36 PM GMT
    One of that book's recipe sounds disgusting: brown rice, black beans and a fried egg. For breakfast. Yuck!
  • mybud

    Posts: 11837

    Sep 18, 2010 8:47 PM GMT
    redheadguy saidOne of that book's recipe sounds disgusting: brown rice, black beans and a fried egg. For breakfast. Yuck!


    seriously.....^^^^^ this is awesome...nom nom nom
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    Sep 18, 2010 9:31 PM GMT
    redheadguy saidOne of that book's recipe sounds disgusting: brown rice, black beans and a fried egg. For breakfast. Yuck!

    You slip that breakfast the bf du last-night. The sun has come up. It's time to divorce him anyway. Right?
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    Sep 18, 2010 9:34 PM GMT
    Caslon15billion: If anyone served that to me after a night of nookie they'd be brown bread.
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    Sep 18, 2010 9:37 PM GMT
    Eat moderate portions and completely eliminate sugar and starch. Doesn't get much more easy than that. icon_smile.gif
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    Sep 18, 2010 10:08 PM GMT
    When I cut up, I cut out the carbs, completely, for about a month and put in more cardio. Then I add carbs once a week like pasta or bread to keep the energy up. I can cut up in about a month just by eliminating the carbs.
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    Sep 18, 2010 10:13 PM GMT
    You might consider the South Beach Diet. It is very easy to follow and gives a number of menu items for your selection. I am very fond of the meatless chilli. Had eggs, grits, coffee for breakfast, the chilli for lunch or dinner, and grilled chicken for the first two weeks. Lost 2 1/2 inches in the waist on this.
    Other than this I do the following:
    Breakfast; 2 eggs, 1 egg white, grits, coffee
    Mid-Morning: Protien drink
    Lunch: Meatless chilli or grilled chicken breast or salad
    Mid-Afternoon: Protien drink
    Dinner: Plain baked potato, Meatless chilli, or grilled chicken breast
    Drink plenty of water throughout the day and evening.
    Work out at least three days a week.
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    Sep 18, 2010 10:27 PM GMT
    not to sound like a smart ass or anything but you dont need a plan, eat healthy raw unprocessed food and you'll be happier... not rocket science


    seriously, its that simple.

    no diet coke, no fat free yogurt, no sugar free this, and sounds wierd but lean meat isnt all its cracked up to be. eating fat will make u loose fat, leptin is your friend icon_razz.gif
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    Sep 19, 2010 4:40 AM GMT
    Thanks for the information and insight.

    Some of the posts were very funny. Obviously eat less, move more. LOL

    Have been exercising 5x a week, 3 x cardio......but wanted to be more knowledgeable about the amount of protein, fats, carbs that i should be eating, etc....

    At the moment, I am eating mostly whole foods, food that i cook myself, dont eat junk food, artificial sugars, dont drink coke......the basics

    Thanks again.
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    Sep 19, 2010 4:47 AM GMT
    FierceEyes saidEat moderate portions and completely eliminate sugar and starch. Doesn't get much more easy than that. icon_smile.gif


    there's no need to completely eliminate starches from ones diet. That's a bit extreme and definitely NOT easy for someone who is just now beginning to hone in on his eating habits.
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    Sep 19, 2010 4:50 AM GMT
    track_boi saidnot to sound like a smart ass or anything but you dont need a plan, eat healthy raw unprocessed food and you'll be happier... not rocket science


    seriously, its that simple.

    no diet coke, no fat free yogurt, no sugar free this, and sounds wierd but lean meat isnt all its cracked up to be. eating fat will make u loose fat, leptin is your friend icon_razz.gif


    you might want to not make generalist statements, especially like the one in bold. It is quite essential for you to specify the TYPES of fat that promote fat loss

    also...dairy is not completely bad for you...plain non-fat yogurt is full of cultures that aid in digestion and ensure your body is efficient in its metabolic processes
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    Sep 19, 2010 4:59 AM GMT
    I have to add that it's not true that eating less = lose weight. When I first started with my trainer, I was eating less because I was terrified of food. When I wasn't losing weight, was tired ALL the time, and could barely get through his workouts, I realized I needed to actually eat MORE. So, eating more of the right stuff will help you lose weight. That's why I like the Men's Health books. They show the types of good foods you can eat. I don't feel like I'm on a diet - I just feel like I'm eating properly. But, I'm full all the time.

    The only time eating less works is if it means eating less fast food, processed or fried food. Then yes, that's true.
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    Sep 19, 2010 6:58 AM GMT
    halltd saidI have to add that it's not true that eating less = lose weight. When I first started with my trainer, I was eating less because I was terrified of food. When I wasn't losing weight, was tired ALL the time, and could barely get through his workouts, I realized I needed to actually eat MORE. So, eating more of the right stuff will help you lose weight. That's why I like the Men's Health books. They show the types of good foods you can eat. I don't feel like I'm on a diet - I just feel like I'm eating properly. But, I'm full all the time.

    The only time eating less works is if it means eating less fast food, processed or fried food. Then yes, that's true.


    where's the like button?!icon_biggrin.gif
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    Sep 19, 2010 7:08 AM GMT
    batman192 saidWhen I cut up, I cut out the carbs, completely, for about a month and put in more cardio. Then I add carbs once a week like pasta or bread to keep the energy up. I can cut up in about a month just by eliminating the carbs.


    I am doing a NO CARB diet for the first time in my life right now! 2 weeks down, thinking 2 more to go before I change eating habits again. Do all protein and fats. It is extremely hard at first to give up carbs, but it has made a hell of a difference.

    I couldn't believe it but it works. I have dropped 10 pounds in a little over 2 weeks by doing no carbs and increased cardio (interval training) to maximize fat loss.

    I miss bread like hell, but one day I'll eat it again!
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    Sep 19, 2010 7:27 AM GMT
    There's plenty of good advice and articles on this site : On the front pages there's a tab/link named "Meal Plans" Check it out!
    http://www.realjock.com/nutrition/1037 <- as an example.
    But as the other guys have said, reduce/stop the sugar and white processed flour.
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    Sep 19, 2010 7:35 AM GMT
    Here's the sample menu from "The Abs Diet 6-Minute Meals for 6-Pack Abs"

    dietev.th.jpg

    http://img215.imageshack.us/img215/503/dietev.jpg

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    Sep 19, 2010 8:43 AM GMT
    Scally saidCardio 20 – 30 minutes of jogging , running or riding a bike , raising the body temperature , by drinking green tea, adding pineapple to protein shakes


    how does drinking green tean raise one's core body temp?
  • Posted by a hidden member.
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    Sep 19, 2010 2:49 PM GMT
    Thanks for the information!

    As you can see by the variety of posts - there are many differing opinions on the subject of diet and nutrition.

    I have read the realjock nutrition posts (the 1800 and 2100 calorie meal plans) seem great at the beginning but the menu assumes that I know what I am doing when I am walking the aisles at Whole Foods. What is a Non-starchy veggie vs starchy veggie.. what is a good yogurt to eat vs a bad yogurt...what sugars are good vs bad....

    And not to be a smart ass - but nutrition is like rocket science - people actually get PHD's in nutrition. Fat vs No Fat, Carbs vs No Carbs..... What to eat, when to eat, how much to eat.... and what the hell is Leptin?

    What I am looking for is a real simple - a 7 day plan that tells me what I am going to eat, has a shopping list that I can print and take to Whole foods, wont be killer to prepare, that will help me lose weight and provide me the protein I need to build muscle.

    Once I live with the plan for a couple of weeks, I can begin to increase my nutrition knowledge and make modifications that appeal to me and meet my nutrition goals.( Once I figure out what they are! lol)

    Everybody's posts were very helpful and I like TCOM's post - really helpful - thank you!

    You guys are awesome - love this site.

    For those of you who have viewed my profile - I took my pics down but will add some new ones shortly.

    Take Care






  • 4travel

    Posts: 77

    Sep 19, 2010 3:31 PM GMT
    One book, "the primal blueprint"

    I was playing hockey 4 times a week (heavy cardio) and the season ended. I was worried about gaining weight. I switch to eating "primal" and I actually lost 12 lbs of fat in a period where my exercise was was reduced.

    Google it "primal blueprint"
    All the info is on his site for free at www marksdailyapple dot com look under primal 101

    I love it and feel so much better