HELP!! I NEED TO LOSE WEIGHT/LEAN OUT!!!

  • Posted by a hidden member.
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    May 17, 2008 3:59 PM GMT
    I am 34 years old and I have to be honest, I eat like crap. I have noticed the older I get the slower my metabolism gets. As it is, it's always been slow and I would have to starve myself just to maintain "Normal". I have tried all sorts of diets but found that the "Atkins Diet" (Low Carb) probably works best for me.

    Does anyone out there have a WEEKLY (day to day) low carb meal plan they might want to share.

    H E L P!!!

  • CuriousJockAZ

    Posts: 19137

    May 17, 2008 7:29 PM GMT
    If you can start by just cutting out all whites -- white bread, white rice, dairy unless it's fat free, etc it will be a start. Actually, cut bread altogether and switch to low lard wheat tortillas or wraps.

    Also, spinning classes at the gym works wonders. They are different than just doing the cardio machines because you are forced to push yourself a little harder and get that heart rate up and work up a real sweat. Start out slow though...say 15 minutes, then work up to 20, then 30, until you can do a 45 minute spinning class and give it 100%. Two or three of those classes a week and, guaranteed, you will begin to see results within 2 weeks. Most importantly, absolutely no carbs after 6pm, and definitely no eating late at night. We all know the difference between putting something healthy in our mouth vs. something fattening.

    fat free yogurt vs. ice cream

    fruit vs. fries

    nuts vs. a cookie

    If you can train yourself to do the 5 or 6 small meal a day plan, instead of just a few meals in which you are so hungry that you can tend to eat enough for 3 people, it will also keep your metabolism up, and you won't tend to over-eat. Find healthy snacks that you enjoy and that are convenient to take with you to work or where ever, and graze throughout the day rather than starve yourself to the next super-size meal.
  • UncleverName

    Posts: 741

    May 17, 2008 8:34 PM GMT
    I realize that you asked about meal plans, but it might help to post your entire training and eating regimen.

    Doing weights, it helps, but switching to full body weighted workouts might help increase your metabolism. Either way, putting on more muscle will burn more fat.
    It might also help to do the same amount of work in the gym in a much shorter period (keeping your heart rate way up while you work out). My partner has been doing weights only about twice a week, but mostly with body weight, and 10K runs (6ish miles for you yanks) 2 or 3 times a week. He's also eating about 1500 calories a day (oatmeal in the morning, salad for lunch, and meat and whole grain rice for dinner) and he's been losing 1 - 3 pounds a week. He's also practically cut out alcohol and bread, two biggies.

    Are you trying to lose weight, or maintain?
    If you're trying to lose weight, you might want to switch up your work out plan and your eating patterns.

    Either way, CuriousJockAZ speaks many words of wisdom above.
  • CuriousJockAZ

    Posts: 19137

    May 17, 2008 8:39 PM GMT
    P.S. When I said "cut out all whites" that did NOT include white men :-)
  • atxclimber

    Posts: 480

    May 17, 2008 9:01 PM GMT
    An approach I've found that works for me is akin to what these guys are saying -- I cut out all sweets entirely. I have to be kinda "cold turkey" with foods because just trying to "scale back" on desserts is a bad idea, I slide down the slope instantly.

    After that, I focus on eating 30g of protein every 3 hours. That's basically the way I structure all my eating now. If I'm hungry between those times I'll have a snack that is mostly carbs & fat, but low-cal, like a piece of fruit or some nuts or something, but for the most part I just wait and every 3 hours I'll have, say, a half sandwich with 1/4lb sliced ham or turkey or whatever and a stack of veggies on it, or a big bowl of yogurt with nuts and berries mixed in, or a chicken breast or leg, or just a protein shake. With some of those I'll have some carbs, like if I cook up a chicken breast I'll make a cup of polenta or so to go with it, but I rarely just eat a meal that is terribly carb-heavy; I design all my meals around protein intake.

    Only time I'll eat a ton of carbs is if I'm about to do a lot of endurance exercise and need them to burn.

    I've had great luck with this approach; it doesn't feel like denial but I just naturally find myself eating fewer (and higher-quality) calories every day.

    To each his own, hope you find something that works!
  • auryn

    Posts: 2061

    May 17, 2008 10:27 PM GMT
    CuriousJockAZ saidP.S. When I said "cut out all whites" that did NOT include white men :-)



    LOL icon_lol.gif
  • Posted by a hidden member.
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    May 18, 2008 12:24 AM GMT
    Thaks for all the advise guys!!!