Kaylee

I know a lot of you may already know most of this, but I wrote it up for another forum with a bunch of teenagers looking for easy dieting (by easy I mean "how do I lose weight just sitting on my ass? I dont feel like putting any work in.") as well as for this site (I had been planning to do so for about a day or two)...So feel free to read it over; you may find some things useful such as the BMR info and what not. Sorry it's such a long post.


How I started the thread off on the other site:








Things you need to know before you start dieting:

The difference between WEIGHT loss and FAT loss.

The term "weight loss" is literal. It means losing weight; WHERE you lose the weight from varries, but it will mostly be fat and muscle tissue.

Fat loss is also literal; losing fat.

So if you're overweight, looking to lose a few pounds, or somewhere in between, this thread is for you. If you're too muscular and want to tone down, you'll find this useful but it will not make you any less bulky (muscle wise) because this is for FAT LOSS and revolves mostly around dieting.


Not all diets are for you.

Chances are, 90% of the people who follow this without cheating, or very little cheating, will lose up to 5 pounds their first week. This is mostly water, and will only happen once. After that, you should lose about 2 pounds consistantly. Keep in mind that I'm not a nutritionist, but I know what works and how to diet properly.


Dieting in general..

Exercising is the best thing you can do to lose fat. Eating right plays a big role, but you CAN lose fat eating and drinking junk if you exercise enough. Will you be healthy? No. You still run the risk of getting diabetes.

Eating right will also make you lose fat (unless you have certain chemical inbalances, a weird blood problem, disease, etc.) You can lose around 1-3 pounds a week just from eating right; it varies from person to person. Your chances of losing around 2-3 a week consistantly improve if you add in a good exercise routine 4-5 times a week.

A balanced diet and the right amount of exercise is extremely important.


IMPORTANT - Starving yourself..

STARVING YOURSELF is not effective. It's stupid and you will only get negative results such as: malnutrition; which can cause changes in your hormonal balances, loss of energy, weight gain; if you start eating again, constipation; your organs will slowly start to shut down, changes in skin color; due to the lack of nutrients...etc, etc.

Starving ranges from not eating or eating very little, to crash diets (where you only eat one thing) and crash diets in disguise (where you mainly eat watery vegetables/fruits.)

Dont be fooled by gimmicks. Any diet that can make you lose 10+ pounds a week is unhealthy. Any diet that involves weight loss pills, drinks, powders, or anything along those lines is for lazy people who deserve to be fat. Seriously.


IMPORTANT - "Zero Grams Of Fat!" foods..
NOTHING with that label is fat free. It may have "zero grams of fat" when you chew and swallow, but it will turn in to fat apon digestion. This goes for "Absolutely No Sugar" and "Low In Fat" labels too (I'm refering to things such as chips, chocolate, ice cream, and so on that you find in your regular grocery store.) When you digest these products, they will STILL turn in to fat and some are worse than the actual non-low-fat product.


IMPORTANT - Calories..

Generally women need around 1500-2000 calories a day, and men 2000-2500. The problem with these general figures is that they're based on statistics, and generally, not a lot of people fit in . Contrary to popular belief; if you're overweight, you'll probably have to eat more to lose more.

Here's how to find out:

The Harris Benedict calculation is an accurate formula using such factors as height, weight, age, and gender to determine calorie requirement for the basal metabolic rate (BMR). You will need to calculate your BMR to determine the number of calories you should be eating daily.

The Harris-Benedict Equation for calculating calorie needs.
Use the appropriate formula...

Men: BMR = 66 + (13.7 x W) + (5 x H) - (6.8 x Age) = Daily calories required

Women: BMR = 665 + (9.6 x W) + (1.8 x H) - (4.7 x Age) = Daily calories needs


W = Weight in Kgs.

To find out your weight in Kgs, go to: http://www.escapeartist.com/Conversions/Kilograms_Pounds.html. Note: put YOUR WEIGHT where it says "Pounds:", then click Calculate. The number that shows up in "Kilograms:" is your weight in Kgs. Round it to the nearest whole number (ie. If its 89.9999, round it to 90.)

H = Height in cms

To convert your hight to cms, go here: http://www.pmas.co.uk/Popups/convertor.html.

Age = How old you are, obviously.

Do not change any of the other values. Calculate them as they are.

DOUBLE CHECK YOUR CALCULATIONS. This equation is extremely accurate and used by personal trainers, most naturopaths (depending on their style) and nutritionists.

The number you get, is the number of calories you should be eating a day.










Now on to the dieting:
Vegetables..

Eating vegetables is important because they contain a lot of nutrients. Any green vegetables can be eaten in large portions; they're mostly water, so you wont gain weight. Mushrooms, cauliflower, zucchini, carrots and other non-green vegetables (not including red peppers) are also healthy, you should eat them, but dont go overboard.

You should have a minimum of 4 servings a day. I like to mix them up and dip them in dressing.


Fruits..

Fruits are also very important. They keep your blood sugar moderated (when mixed with a good source of protein) which gives you energy. Fruits are carbohydrates, but they're healthy. They make great snacks, and you should also be getting around 4 servings a day.


Meats..

Processed meat - which includes basically everything you find in the meat section at your local grocery store - is not healthy. You can limit your intake by buying the packaged raw meat and cooking it, instead of buying packaged lunchmeat. Lunchmeat is the devil it's made of floor scraps and hobo grease. The chicken breasts, turkey breasts, etc, that are sold at Zehrs/Food Basics/other grocery stores are not the most lean/healthy meats, but they're better for you. My parents get all organic meats from poultry places, but if you cant then the grocery store is your best option.

General info (meats)..

Fish is more lean than turkey, and turkey is more lean than chicken. Ham is a no no if you're trying to lose fat. Dont deep fry your meat; that will defeat the purpose of dieting. Barbecue or bake if possible. Tuna is practically pure protein; I'd recommend it.

Meats to avoid: bacon (pork in general), lunchmeat, sausages (unless they're ORGANIC chicken/turkey sausages), and any other disgustingly processed meat product.


Milk & dairy..

Dont eat too much cheese. It's healthy to a certain extent, but if you really want to lose fat you should avoid it. Goat cheese is healthier if you're a fanatic.

I only drink 1 glass of milk a day; then I take a calcium suppliment. I find this is more effective than drinking 4 glasses.


Breads and carbs..

The whole "OMG DONT EAT BREAD" thing is not effective. When starting with a diet, I'd suggest cutting out as many carbs as you can for the first 2-3 weeks, then slowly re-introduce them in to your diet over a period of 3-4 weeks. This helps your body learn to break down carbs and it slows the conversion to sugar (which also prevents diabetes.) ALWAYS eat protein with your carbs.

Things to remember:

• Choose whole wheat over white breads
• CARBS ARE NOT UNHEALTHY if eaten in proper porportions
• Certain body types need more carbs than proteins; you should get your doctor to check it out, because this may apply to you.

Buying meal suppliments..

By meal suppliments, I mean protein bars and powders.

Always choose bars with a higher protein to carb ratio. Make sure one bar has approximately 130-340 calories. Note: these should not be eaten for every meal..maybe one a day MAX. Eat vegetables and/or fruit with one bar, because although its a meal suppliment, you'll still need the extra boost.

I'm not very knowledgable when it comes to protein powders to be honest...I use "Fat Wars", which is only 50 calories a scoop, and I mix it with pure bran. This provides a good protein to carb ratio. If you're trying to gain muscle, choose a high-in-protein powder.


IMPORTANT - Water..

The "rule of thumb" is about 6-8 glasses of water a day. I drink between 1 and 2 1/2 liters. The more water you drink, the better you'll digest your food. You dont have to go overboard (ie. 3-5 liters), 1 liter alone will do fine. I usually end up around 2 liters because I work out so much. Water is one of the most important factors when dieting, SO REMEMBER TO DRINK LOTS OF IT.

Kaylee

IMPORTANT - Nuts and seeds..

Getting the proper oils will keep your body functioning at a good pace. You should take 1 tablespoon of pure flax seed oil every morning. A great way to get oil though, is by eating nuts and seeds..but dont overdo it. Some are also high in fat.


IMPORTANT - Fiber..

Getting the right amount of fiber will keep your bowel movements regular, flush your system, and make you feel "clean". Fibergy and Psyllium (pronounced silly-um) are great.









IMPORTANT - Portions..

You'll have to adjust your calories according to your BMR, I'm using general numbers (although they should work for most people regardless)


Your breakfeast should be between 250-450 calories. In the moring your metabolism needs a jump start...so for all of you anti-breakfeast people; learn to love it . Not eating breakfeast means you'll start the day out in the negatives. You should eat a balanced meal of vegetables, one or two fruits, a couple eggs or another source of protein and a glass of water.

Depending on when you get up, you should have a snack between breakfeast and lunch. So assuming you were up at 8-8:30, around 10 you should have a small cup of yoguart and some fruit, or something along those lines.

Lunch will be another larger meal..between 300-450 calories. A large source of protein (such as a grilled chicken breast) and a salad would be perfect. You could also have grilled veggies, or dip them..whichever. Meats and vegetables are great together.

Assuming you ate lunch at 12 or 1pm, that means you'll have around 5-7 hours before dinner. You should be eating every 2-2 1/2 hours, so a fruit and/or vegetable snack would be good a couple hours after lunch..and another about an hour before you eat. Either one of them could include some nuts/seeds, vegetable juice, or anything that's homemade and low fat, like hummus.

You can either use up the rest of your calories at dinner, or save some for a fruit/veggie snack later on (an hour before you go to bed or so.) The whole "dont eat after 7, 8, 9 PM" thing is a myth..this will not have much effect on you since you basically starve for 6-10 hours everynight (you can refer to the Zone diet for more info.) Basically just have another balanced meal.










I havent included a proper meal plan because I'm too lazy to write one out. If you want one; ask and I'll try and throw something together ASAP.

So there you go. If you have any questions, feel free to ask. Like I said above, I'm not a dietition; I dont have all of the answers.










This was written my ME, and so far is exclusive to this site and www.teenspot.com. Do not reproduce or repost this elsewhere without my permission, or at least refrencing my email (kdovlet@hotmail.com)

Thx.

Lamonza

Quote:

The Harris-Benedict Equation for calculating calorie needs.

Is this the amount of calories needed a day to maintain your current weight?

sorry if it answered that in your post, probably skipped it.

thanks

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Kaylee

Well it goes both ways. But in a nutshell, yes.

If you're interested in a longer response lol:

If you're overweight, you should be eating the number of calories you calculated; so as you lose weight (I'd say every 15-20 pounds) you should re-calculate and gradually eat less until you get to your desired weight...then you stop calculating and go consistantly.

If you're not overweight, and just want to eat right, you calculate your BMR and thats that.

If you start putting on muscle mass, you calculate about once a month (and start eating more) until you get to your desired weight or "look"..because having more muscle tissue makes your metabolism work harder and faster; therefore it will be using more energy and you'll need to keep up with it. You only have to calculate once a month if you're lifting because physically you can only gain around 5 pounds of muscle monthly.

Now, if you start gaining fat (signifigantly only..ie. 10 pounds), then you calculate and eat a bit more so you can lose the weight faster.



I dont know if that all made sense, it's early..

Basically, it's good to eat to your max, but not over..and not too far under.

Artemis

A lot of it has to do with caloric intake. For those who are really active, consume 2200 calories, for less active 1700, and for the total couch potato should cut theirs down to 1500. Any less than 1500 and you'll end up hurting your body.

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Kaylee

Those are approximate numbers though, and dont apply to everyone. Your BMR will be more accurate.

(I forgot to explain this part for some reason ):

Your BMR is the amount of calories your body needs a day just to function (breathe, move, talk, etc)...From there you should go by portions..I suck at explaining things this late lol..but the last paragraph on this site does a pretty good job: http://www.hussman.org/fitness/bmrcalc.htm

Just click cancel to skip the BMR auto-calculator.

Blarian

How well does this apply to weight (muscle) gain?

Kaylee

You cant gain muscle without lifting. But if you eat right (ie. follow those guidelines), you wont lose muscle mass.

cooljeba

I have heard too much lifting actually burns the muscle rather than the fat. Is it true?

..:: peace ::..
Jeba

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sjazaerli

Actually, water dilutes stomach acid so it is not a good idea to drink it with or after meals. If you are going to truly lose weight you must avoid all oils that are hydrogenated. Read all labels as this ingredient is added to many food items, especially breads.