So I want to get in shape... And being a little chubby I wanna lose weight but however whenever working out is mentioned all I get is eat MORE! So confused? HELP?!?!?!

  • Posted by a hidden member.
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    May 19, 2011 10:03 PM GMT
    I kind of get it... But my main goal is to lose weight :S But this logic does that mean I can eat all the shit I want long as I workout? Because I love my COKE!
  • swedeinusa

    Posts: 285

    May 19, 2011 10:06 PM GMT
    No.
    No.
    No.

    If you want to lose weight, your diet will have to change. You can run 39524543 miles a day, lift 59443534 pounds an hour, but if you eat like a fattie, you're going to stay a fattie. Your diet must change and so must your activity levels.

    Drop the sugary sodas, candies, salty goods, etc. And Coke is disgusting for you, try flavored carbonated water icon_smile.gif

    Clean out your pantry of all the stuff is bad for you. Out of sight out of mind. Go to grocery store with a list, and exactly the money you need to buy everything on your list, this will prevent from superfluos spending. You're eating whenever you mention it because you're panicking. Will not work.

    Get your boyfriend to join you in your healthy initiative. Tape the goal to your mirror every morning.
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    May 19, 2011 10:09 PM GMT
    Kristoff saidBecause I love my COKE!
    i-fucking-love-cocaine.jpg
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    May 19, 2011 10:34 PM GMT
    swedeinmiami saidNo.
    No.
    No.

    If you want to lose weight, your diet will have to change. You can run 39524543 miles a day, lift 59443534 pounds an hour, but if you eat like a fattie, you're going to stay a fattie. Your diet must change and so must your activity levels.

    Drop the sugary sodas, candies, salty goods, etc. And Coke is disgusting for you, try flavored carbonated water icon_smile.gif

    Clean out your pantry of all the stuff is bad for you. Out of sight out of mind. Go to grocery store with a list, and exactly the money you need to buy everything on your list, this will prevent from superfluos spending. You're eating whenever you mention it because you're panicking. Will not work.

    Get your boyfriend to join you in your healthy initiative. Tape the goal to your mirror every morning.


    So I don't eat more? I think I should be aiming for 1700 calories a day :S Don't know how to work out or anything though... Any suggestions?
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    May 19, 2011 10:39 PM GMT
    All calories are not created equal. Two people can eat the exact amount of calories a day and have drastically different body comps. Eating 3000 calories spread into 6 meals a day of quality protein, complex carbs and good fats isn't the same as eating 3000 calories worth of 6 bowls of fruit loops at noon and then 2 entire pizzas at 11 PM.

    That being said, in another way calories are still calories. Working out determines what your body does with those calories. If you sit on a couch all day your body has no use for them, so it will store them. If you strength train regularly your body will use those calories to provide energy for the exercise and to build muscle tissue.
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    May 19, 2011 11:15 PM GMT
    The key to your quest:

    http://tinyurl.com/5wntjo2


    enlightenment.jpg
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    May 19, 2011 11:20 PM GMT
    One simple rule of weight loss: Water is your best friend.


    Whenever you feel hungry, chug 2 large glasses of water. Cool, refreshing water. It take 20 minutes for hunger pangs to disappear. You'll be amazed how long you can go on just water. Eat 3 healthy meals a day. Avoid sweets. Pounds will drop like crazy.
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    May 20, 2011 12:23 AM GMT
    My $.02 - it depends on what you mean by "in shape." If you're going for aesthetics (that "cut" look), then dropping fat will help your looks even if you don't gain any muscle. So you might want to cut calories, not add them.

    If you're going for an increase in sheer strength, then you may want to maintain your caloric intake or even increase it. "Mass moves mass," as my coach says.
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    May 20, 2011 2:01 AM GMT
    White4DarkerFL saidOne simple rule of weight loss: Water is your best friend.


    Whenever you feel hungry, chug 2 large glasses of water. Cool, refreshing water. It take 20 minutes for hunger pangs to disappear. You'll be amazed how long you can go on just water. Eat 3 healthy meals a day. Avoid sweets. Pounds will drop like crazy.
    That only works for obese and nearly obese people...not for "slightly" overweight people. In fact, for him it would have the opposite effect, causing his body to enter starvation mode and store even more fat, while it eats muscle tissue for energy...not a good situation to be in.

    The best muscle-saving fat-burner is eating 6+ healthy meals per day, and cutting out COKE (and anything else with HFCS).
  • fitartistsf

    Posts: 638

    May 20, 2011 7:03 AM GMT
    Eat more means... eat more like 5-6 times a day. But they don't need to be full size meals. Small portions. Every 2-3 hours. Prepare and take to work, your own lunchs, which allows you to watch your portions, and amount of protein/carbs/calories. Remember, if the body is expending energy processing/digesting food, working overtime, it won't store any of it as fat later. It will be burned off soon after it is eaten. That is, if you are also exercising to keep the metabolism up as well. Like keeping a campfire burning all night, you keep adding a log (food) to the fire to keep it burning. Or think of it as an old steam train engine... keeping the fire lit in the firebox, keeping up steam, keeps the train moving, not slowing down (getting fat). And if you can't eat a smaller meal say, mid-morning, or mid-afternoon, between your traditional 3 main meals, substitute with a protein drink. Cut as much Sodium (salt) as you can from your diet. Use Herbs like Mrs. Dash brands instead of salt... use your protein powder (a small scoop) on your cereal (or oatmeal or Cream of Rice) in the morning, instead of sugar. Drink at least 1 Gallon (or Liter) of distilled water, not tap water, instead of soda during the day. That is in a nutshell, the basics.... there is more, but that is where to start...
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    May 20, 2011 7:06 AM GMT
    1700 calories is not enough.

    Eat more real food. Work out hard, but not excessively
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    May 20, 2011 7:07 AM GMT
    eat a big breakfast - full of calories.

    then spread your next few meals on little lunches every 3 hours.

    don't eat after 8 pm or try not to.

    exercise! Do 20 minutes of cardio followed by 10 minutes of weight training (arms, shoulders, back) and 20 minutes of abs, pushups, leg raises, squats... etc...

    then 10 minutes of relaxation... a massage is nice.


    drink lots of water... and drink lots of milk.

    I go for the 3.25 % milk because I have an extremely high metabolism,... if you don't go for 2 % or 1 % or even skim.
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    May 20, 2011 7:13 AM GMT
    swedeinmiami said
    If you want to lose weight, your diet will have to change. You can run 39524543 miles a day, lift 59443534 pounds an hour, but if you eat like a fattie, you're going to stay a fattie. Your diet must change and so must your activity levels.


    ^^This, sadly, is true icon_sad.gif

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    May 20, 2011 11:24 AM GMT
    You absolutely love Coke because it is full of sugar - and if I recall from a previous post, you work in the fast food industry.

    Cutting yourself off of Coke immediately is unrealistic given your work environment and your strong preference for it.

    You can try to reduce the amount that you drink over the period of a few weeks, and if that goes well for you, at that point you'll be in a better position to try going without it.

    In the meantime, start small - keep track of how many Cokes you drink in a shift and at home for starters (track your progress!).

    One easy way to trick yourself into drinking less is to completely fill your glass with ice and then add Coke - to your eye, it looks like you're drinking the same amount.

    Similarly, drink it from a very tall and slim glass - many people perceive tall and thin glasses to contain more liquid than short and wide glasses.

    Once you've determined how many glasses of Coke you drink in a shift, try and cut back one glass every 4-5 days - it might seem slow, but that's the point - there's nothing wrong with taking the time to make it as painless as possible to reduce your consumption, and it is definitely better than going cold turkey.

    You also should replace the glasses of Coke that you eliminate with something else that is lower in or free of calories - water would be a great choice here, or unsweetened hot/cold tea.

    If you can drastically reduce or eliminate your consumption of coke and other soft drinks, you will likely find that weight will drop off more easily.

    Good luck!

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    May 20, 2011 12:18 PM GMT
    Thanks for that man, but yeah... Coke is my biggest problem here! Like... I NEVER drink water... The only exception is when pay day is running late like once a month and I'm absolutely forced! It's not that I don't like it... IT'S THAT I HATE IT! It's tastes so foul! I'll never preferably drink it... And ever since I was little I've been brought up on coke, it's all the family drunk... We're talking like 5 to 10 cups a day... And I wish there was a way around it but everyone says there isn't icon_sad.gif And my teeth are so brown now...

    Also can someone help me with a diet plan? Because I'M SO LOST!!! Every time I think i have it i stuff up...

    Like I remember posting this...

    two wheatbicks with skinny milk
    fruit n veg
    wholegrain bread with 97% fat free chicken lettuce carrot and ketchup sandwich
    more fruit n veg
    and grilled steak n eggs for dinner
    then yogurt

    I was gonna eat that throughout the day n everyone said it was bad... so can anyone help me construct something good? Kinda over not being able to wear pants anymore!

    Thanks icon_smile.gif
  • safety43_mma1...

    Posts: 4251

    May 20, 2011 2:16 PM GMT
    u eat more to boost your metabilism so it burns fat faster. the more u eat the more it speeds up.
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    May 20, 2011 3:40 PM GMT
    try doing 6 meals a day. make them around the size of your fist. that should boost your metabolism and make eating healthier easier.
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    May 20, 2011 5:04 PM GMT
    _Mohammed_ said

    exercise! Do 20 minutes of cardio followed by 10 minutes of weight training (arms, shoulders, back) and 20 minutes of abs, pushups, leg raises, squats... etc...


    Mohammed, I disagree.
    20 minutes of cardio is too much. A 5 minute warm up for the muscles is fine.

    When you work longer on cardio, you body will release chemicals that reduce the ability to build up muscle. After that, it takes at least six hours to completely remove them from your system. So do your cardio training in the morning and your muscle/strength training in the evening.

    See the article that is in your email.

    When you want a good estimate of how much calories you should eat, then use this calorie calculator.

    http://www.scientificpsychic.com/health/cron1.html
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    May 20, 2011 8:34 PM GMT
    Yeah, but like... I need a meal plan... to stick too! And I'm always told like... more protein n stuff in the morning but I have no clue! helpies?!?!?! Anyone got good meal plan suggestions? I hate oatmeal btw! Period! N it has to be quick n easy!icon_idea.gif
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    May 20, 2011 8:53 PM GMT
    Eat and exercise
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    May 20, 2011 9:26 PM GMT
    If you do this and nothing else, you will lose weight.

    From the moment you wake up to the moment you sleep, eat 1/6th of the calories you normally eat in a day every 2.5-3 hours for up to six meals.

    "Eat more." As in, eat more frequently, not more volume at a few meals a day.
  • rdberg1957

    Posts: 662

    May 20, 2011 9:58 PM GMT
    There are lots of good meal plans, the best one is the one you can easily do without a lot of stress.

    I have struggled with my weight since I was about 19. After that point, the default for me was to gain unless I intervened and changed both diet and exercise. I was 348 lbs and could not lose weight no matter what I tried. I eventually had weight loss surgery at age 51. I am now am about 228 lbs and am 54 years old. I play tennis and racquetball and lift weights. I would feel more comfortable at about 200lbs, so I still have a way to go. Playing active sports makes it easy to get cardio in. I'm done before I know it.

    I found that some important things even before getting to a food plan was to look at my kitchen. I had to ask myself, Would you want to cook in this kitchen? A clean, well-stocked kitchen is a joy to cook in, even if you make only very simple meals. A messy, disorganized kitchen is a nightmare. Most people need to prepare at least some of their own food to lose weight and eat well because very few restaurants supply really balanced, nutritious meals.

    Whether you eat 3 or 6 meals, balance is important. If you want to lose weight without building lots of muscle, decrease calories. If you want to build muscle, increase strength training and calories. European men are very thin and do more cardio and less strength training than American men. For specific activities, different diets may apply. But in general lower fat protein, vegetables and fruits are your stock in trade for weight loss. Good carbs rich in nutrients are part of the mix, but perhaps not at every meal.

    You could eat 3 meals and a snack, 3 meals and 2 or 3 snacks and adjust the size of the meals and snacks to fit your needs. Every meal or snack should have a protein; a vegetable or fruit would be good at every meal. Carbs such as sweet potatoes, beans (both protein and a carb), whole grains are great to have in moderation, probably not every snack or meal. Make a list of all the lean proteins you like. Do you like salmon? Chicken? Low-fat dairy such as ricotta cheese or cottage-cheese? Make a list of all the vegetables you like: Carrots? Peas? Onions? Make a list of fruits. Make a list of good carbs. You will pick from these in composing your meals.

    Sometimes lunch for me will be:

    P=Baked chicken leg (I like legs because they are very handy, easy to store, eat, and cook, many will choose breast meat because it is much leaner, but you can lose weight eating chicken legs).
    V=Green salad with light dressing, tomatoes and red peppers
    F=Minneola tangelo (my favorite)
    C=Brown rice with onions, mushrooms and raisins

    You can mix and match healthy carbs and combine with proteins. Using small amounts of olive oil or butter is good in my book. Reduce animal fats, except for fish.

    When I follow this basic plan, mixing and matching as my heart desires, I tend lose or maintain weight depending on portion sizes. I try to pick a variety of fruits and vegetables so that I have a different fruit at each meal. Of course, I love pizza, hot dogs and french toast with maple syrup. My answer isn't never, it's once in a blue moon.

    Meal planning and prep is very important. Think about your week. Where are you at various meal times? Are you near a frig or microwave? That may determine what you can bring with you. If you know that fast food is your only option at a certain meal. Figure out in advance what you will eat from their online menu, picking the lowest fat, lowest sugar options of reasonable portion size.

    When will you prepare your food? At night before work? Sunday afternoon? Figuring out when in your schedule you will cook or prepare food can make it go easier.

    You may notice that I don't even mention ice cream, baked goods, chips, cookies, soda et al. They are not part of my routine diet. That doesn't mean I won't ever eat them. Of course I do, but not on a regular basis. I don't buy them for consumption at home. If I am going to eat dessert, I usually eat that at a restaurant that makes fabulous desserts, but don't bring it home.

    When do you shop? I'm not sure about your circumstances, transportation, et al. Make sure that you bring a list of foods that you want to prepare during the week and buy enough fruits, vegetables and proteins to satisfy you for the week, but not so much that stuff goes bad. Some people shop every other week. Others prefer to shop every other day, only buying what you need to prepare for the next day or two. Your choice. The important thing is to make the vast majority of your choices healthy in how you plan for, purchase, store, prepare and, eat food.
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    May 20, 2011 10:08 PM GMT
    Edward011 saidEat and exercise


    this is the most helpful comment here...

    live by it

    lol