Eat clean. Lower calories. Do lots of cardio. Is cutting fat really that simple?

  • Posted by a hidden member.
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    Nov 24, 2014 11:53 PM GMT
    I'm 5'11 and I used to be 160 lbs. But I got hospitalized and put on meds that made me crave sweets, get lazy, and ultimately gain 100 lbs in a year... I'm 260lbs now and the most out of shape that I've ever been. My doctors have changed my meds so that I don't gain anymore weight.

    I've cleaned up my diet. And I recently started running in the morning.

    Am I on the right track? Is cutting fat as simple as doing cardio, eating less calories, and keeping a clean diet?

    I'm not interested in lifting weights because I'm just way too fat for that right now. My goal is to lose 25-30 lbs every 3 months.

    Any advice helps.
  • Posted by a hidden member.
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    Nov 25, 2014 12:04 AM GMT
    Yes, it's really that simple.

    <- Ex-fattie, lost 70 lbs.
  • LJay

    Posts: 11612

    Nov 25, 2014 5:10 PM GMT
    OP, you are absolutely on the right track.

    There is good evidence that a little moderate weight lifting can help because it will raise your metabolism. My diabetes doctors tell me that it can be as simple as grabbing some canned goods and moving them around with your arms doing simple curls and lifts. Talking about 1# cans of veggies, 2# cans of tomatoes, heavier cans of tomato juice (46 oz. size). Nothing seriously taxing, just a little bit of weight combined with your running or jogging or walking.

    God help me to take my own advice.
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    Nov 25, 2014 5:42 PM GMT
    OP, I had the same experience. I was also hospitalized last year and the meds that my doctors gave me made my appetite went crazy. I ate like a pig. In a couple months I gained 25 pounds. After I found out about the side effect of my meds I told my doctors to change them, so she did.
    Then I worked really hard to lose weight. I eat less now but I realized that my metabolism changed. I used to be able eat anything that I wanted without gaining weight. Now not anymore.
    So I started going to the gym now tough I only do cardio too. I don't do weight because I don't wanna get too big since I'm only 5'3", and I'm trying to keep my body's proportion.
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    Nov 25, 2014 10:56 PM GMT
    I was the former fat friend in the group. Honestly you should go to the gym and lift because more muscle = more calories burned. If you have more muscle you can eat more food too. But to answer your question yes just eat in a caloric deficit. For you since you have a lot of fat to lose I would recommend eating in a 500 calorie deficit. Also I would start off with 15 min of hiit cardio 3x a week. It doesn't sound like a whole lot but lets say your maintenance calories are at 2500 you need to eat 2000 to be in a 500 cal defecit. If you went straight for a huge deficit like 1000 which would put you at 1500 calories a day it doesn't give you a lot of room to reduce your calories as you start to hit plateaus. Same with the cardio I would start off small because as you hit plateaus your gonna wanna up the cardio by either doing an extra day or adding 5min to each session and so on. If you start off going balls to the wall on the cardio as you hit a plateau your gonna need to add even more cardio so its best to start small and build off of that.

    And on the whole clean food thing. You don't really need to eat clean per say. You can eat junk food and food you enjoy just make sure you staying in a caloric deficit. Diets usually fail because people try eating only clean and they start to get cravings and then go all out and splurge which will ruin the diet.
  • Posted by a hidden member.
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    Nov 26, 2014 5:39 AM GMT
    Except for the cardio. Cardio makes your heart pump stronger, your breathing deeper. It burns calories, but can't compare to strength training and quitting your desk job.
  • jjguy05

    Posts: 459

    Nov 26, 2014 2:18 PM GMT
    workhard13 said

    Am I on the right track? Is cutting fat as simple as doing cardio, eating less calories, and keeping a clean diet?


    When you're that heavy, yes.

    But when you get down to only being like 20-30 lbs overweight, then no.

    I think it's a mistake not to lift. It's hard to gain muscle, easy to lose fat. So start lifting asap. It's a great fat-burning activity too. And you'll also be training your body to preserve its muscle as you lose weight...as opposed to losing both fat and muscle.

    losing 20-30 lbs per month isn't realistic. You may even notice a delayed response (because your metabolism may need some time to become more efficient after eating right and exercise). Everybody responds differently. But eventually, you'll get there. Trust me.
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    Nov 26, 2014 2:38 PM GMT
    My philosophy is, If you're gonna do it, just go and do it right.
    Find a professional trainer, get your strategy set and a plan in place, both nutritionally and physically. Figure out a diet that works for your lifestyle.
    Lifting weights ought to be a part of reaching your goals.
    The less trial and error you do, the more encouraging you may feel about your progress.
    It is true that everyone responds differently, so the sooner you figure that out, the better for you.
  • Posted by a hidden member.
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    Nov 26, 2014 3:09 PM GMT
    for a few days write down what you eat and look up the food for number of calories. Eliminate the foods that dont provide you the greatest nutrition. Eliminate foods so your diet is 1800-2000 calories per day. Stop alcohol drinking. Loose the fat friends for a while, they will be damaged with envy.

    go through the house and toss out all the foods not on your list. Dont save anything. Consider not going out for dinner and or have some places scoped out that offer diet choices. Look up body weight statistics in line and set some goals for your height, build, age and life style... goals are a must. Buy a functional weight scale and a food scale and a blender for smoothies.

    get an iPhone app that tracks diet. There are one or two good free ones out there and have seen them talked about at realjock. If your going to loose 100 pounds you will need this. Get one that tracks what you eat, your supplements and exercise.

    Eat small servings and more often. Get a low calorie whey protein for immediate absorption and casein protein for over night. A low calorie smoothie; 1/2 firm tofu, small amount crystal lite in a salt shaker, a sugar substitute, low calorie soy milk. It keeps w/o refrigeration.

    Research online; there is a ratio of fat, carbs and protein the body needs. Continue your lite exercise. Get some general supplements like:
    nutritionexpress.com/fitness+labs/multi+vitamins/fitness+labs+vitamin+pack+with+omega-3s+30+packets.aspx

    Your body will shut down after a few weeks of diet. Lite exercise and eating exactly right will help. Caffeine is nice too. Be prepared to modify things a bit at that point so you will continue to loose weight and not get discouraged.

    Once you get your weight into a safe range start going to a gym. Start with lite cardio and weights. Enlist a trainer at the startup. Along with body fat you will lose bone density and muscle. Exercise is no way to loose weight. Conversely to gain muscle strength you have to be slightly gaining weight. Its not the 90's anymore, use that iphone app to track what you eat and exercise. Adjust your goals from weight loss to muscle gain. Control what you shove into your face.
  • Posted by a hidden member.
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    Nov 26, 2014 7:58 PM GMT
    Being down 50lbs, I can say that it really is that easy. Although adding some strength training if possible after surgery and keeping an eye on your protien intake so you don't lose muscle mass couldn't hurt.

    The hard part is doing those consistently and being patient at the often times slow pace (at least slow to us) at which changes will happens.

    Keep in mind: you will fail, you will cheat, and you will gain a few pounds back that you lost sometimes. It is all part of the process. While you want to be consistent, you can't be constant. If your birthday comes, you will eat a piece of cake. When it's thanksgiving, odds are there will be some turkey and pumpkin pie in your mouth sometime throughout the day.

    Just keep going, don't feel guilty at the slip ups (hell I say even enjoy them) and make fresh starts as often as you can. It's little efforts over long periods that makes you advance.
  • Posted by a hidden member.
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    Nov 27, 2014 8:56 PM GMT
    All good advise already, and you can download apps (myfitnesspal) every time you consume a meal you can log what you are consuming...so no second guessing what you calorie intake is.

    Also avoid all process foods (candy, soda (diet of any kind), fruit juices, fast food, snacks, etc.) drink water, and most of all take one day at time...there will be set backs, but as long as you have your goal in mind you will reach it.
  • axetor

    Posts: 13

    Nov 28, 2014 1:43 AM GMT
    You have basicaly three types of fat. Brown which is on kidneys and uder scapulas. This one creates heat. Underskin fat, which are stored calories and visceral fat on inner organs which is stored toxic waste (metabolic and drugs rezidues which couldn´t be removed because of lack of clean water in the morning, fiber, antioxidants or minerals).

    How to cut underskin fat. That´s the easier part. Underskin fat is biochmically connected with pancreas measuring Your glycemia. If You eat carbs (Yeah, CARBS!!!) every hour and a half, You´ll have perfect glycemia. Perfect glycemia means no hunger and no need to store the calories in fat. Be very aware of low carb diet and nonsenses like fruit in the morning and just vegetables and proteins in the afternoon. Your body wouldn´t create energy from proteins You have eaten but from small proteins in blood - albumins. It has first to change them on blood sugar and than use. It´s very dirty source of energy and it takes hours for the liver to do it. The result is hunger, rezidues after those proteins which will be stored in the visceral fat and damaging epigenetics (Your body will prefer to keep from newly born cells those weak who need less calories)

    So, easy spoken, You need carbs all day in small portions. Prefer high fiber sources like wholegrain rice and pasta and lentils. (Count about 3 grams of carbs per kilogram of weight and day)



    You need enouhg proteins too (cca 1,7 gram per kilogram of weight) to have strong active tissues burning energy (muscles, inner organs and so on) In one portion You stomach can digest about 30grams of protein max, so You´ll need to have at least 7 portions of food per day.



    And the visceral fat. That one is much more tough. Your body has three ways how to manage waste. Normally, waste soluble in water goes in urine and waste soluble in fat goes to feces. But, if there is too much waste and too low clean water income (less than 27 mililitres per kilogram of weight drunken till 4-6 hours after wake up) Your body can choose abnormal ways (skin oil, so acne will apear, agressive stinky sweat, green mucose when You cough and so on). The third way is most dangerous in long time period - creating visceral fat. The waste will be ,,enprisoned" in small fat capsule and stays in levr and around inner organs. It exhausts immunity, creates inflamation and press on the other organs, so they are insuficiently perfused.

    How to get rid of that. First, drink enough water, till one month drink at least 27 ml of CLEAN WATER per kilogram of weight till 4-6 hours after wake up. It´s the time when the body clean itself. Remember, You can´t clean anything with soda, tea, coffee, juice or milk. Only clean water counts. Water provides transport of the waste outside of the body.

    Then You need soluble fiber and antioxidants from rosemary and courcuma, vitamins C and E, and aminoacid arginine. They will help to destroy the waste.

    Proteins are also needed because all enzymes, including those detoxicating, are based on proteins and You need to create enough of them.

    Good luck and if You need further info, send me message, we´ll figure it out :-)
  • Posted by a hidden member.
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    Nov 28, 2014 2:53 AM GMT
    Muscle mass burns fat 24hrs a day, so its good to have more. Cutting calories without protecting your muscle mass can have the negative effect of cutting muscle, which just makes it harder to cut fat. Hence, moderate strength training is a must.

    Another suggestion is to study up on paleo diet. It protects muscle while cutting body fat. It can be a difficult diet for some people to learn, but it really works and is very healthy.
  • josephmovie

    Posts: 533

    Nov 29, 2014 6:47 AM GMT
    It is that simple BUT the hard part is working out the pattern of those factors that work for you. For example, if I eat breakfast before about 7:15am I am ravenous for sweet foods all day. If I eat after then I don't need to eat that much all day and have no sweet food cravings. As for exercise, if I exercise every day I don't make many gains. Three times a week works best for me. No book can tell you these weird little things. You will have to work it out for yourself.
  • Posted by a hidden member.
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    Dec 04, 2014 1:26 PM GMT
    workhard13 saidI'm 5'11 and I used to be 160 lbs. But I got hospitalized and put on meds that made me crave sweets, get lazy, and ultimately gain 100 lbs in a year... I'm 260lbs now and the most out of shape that I've ever been. My doctors have changed my meds so that I don't gain anymore weight.

    I've cleaned up my diet. And I recently started running in the morning.

    Am I on the right track? Is cutting fat as simple as doing cardio, eating less calories, and keeping a clean diet?

    I'm not interested in lifting weights because I'm just way too fat for that right now. My goal is to lose 25-30 lbs every 3 months.

    Any advice helps.



    Paleo diet could net a 5 lb. fat reduction a week until you reach your natural weight. Cardio ,calorie restrictions and low fat diet myths are the reason there is an obesity epidemic.
  • Posted by a hidden member.
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    Dec 05, 2014 12:13 AM GMT
    thanks everyone for the responses. my workout plan is to keep jogging every morning and do strength training twice a week. there's no way i can stay this fat forever. no. freakin.way. lol i'll give it a year and post b4/after pics.
  • Posted by a hidden member.
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    Dec 09, 2014 7:02 AM GMT
    What I do:
    - Stretch for 10 mins
    - Cardio 30 mins (elliptical, stairmaster)
    - Weight lifting 30 mins
    Cardio can be boring for some, so I just think of it as if I'm training for the Olympics or something, and that always makes me want to push harder and strive for longer sessions. It really does work and pays off. Also gives a pre energy boost towards your weight lifting sessions. Hope you feel amazing doing it icon_smile.gif
  • Posted by a hidden member.
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    Dec 09, 2014 8:56 AM GMT
    workhard13 saidthanks everyone for the responses. my workout plan is to keep jogging every morning and do strength training twice a week. there's no way i can stay this fat forever. no. freakin.way. lol i'll give it a year and post b4/after pics.


    Cardio will burn muscle before it will get to the fat so it's a really ineffective way to lose weight. Read a current book about metabolism and diet for instance Paleo for Athletes by Dr. Cordain .
  • Orland23

    Posts: 325

    Dec 26, 2014 9:44 AM GMT
    Bearing a problem with your thyroid, which sounds like you don't, It is mostly calories in and calories out.

    Eat a diet with lean meats, fruits, vegetables, and whole grains. This will have you still getting satisfied after every meal, but each meal will have fewer calories and more nutrients.

    Do a mix of cardio and weights, but if you do both on the same day, start with weights than do cardio since cardio first would make you "weaker" when doing weights.

    I used to weight nearly 220 but after a year or so, I am down to 170 and still losing weight. So healthy eating and exercise would help you to lose weight and look and feel bettericon_biggrin.gif.
  • Posted by a hidden member.
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    Jan 08, 2015 9:26 PM GMT
    http://rationalwiki.org/wiki/Paleo_diet
  • vhotti26

    Posts: 287

    Jan 09, 2015 12:20 PM GMT
    workhard13 said

    I'm not interested in lifting weights because I'm just way too fat for that right now.


    You can't be too fat to lift weights. Have you seen olympic weightlifters? Go lift.

    The more muscle you have the easier it becomes to burn fat. Lifting is the most beneficial thing anyone can do to their body, and even if your goal is to lose weight lifting should have a higher priority than cardio.

    And consider doing HIIT (sprinting) instead of steady state cardio. Compare professional marathon runners to sprinters to see what I mean. Sprinters have great bodies, marathon runners don't. Steady state cardio makes you good at steady state cardio, HIIT makes you good at everything.

    Yes, it will hurt (a lot) in the beginning, especially while you are still a fatso, but as time goes by and success comes (if you are consistent with it), you will reap rewards beyond your imagination.