Obesity Discussion Forums

[MikeB]

Weight Loss Tips

Nutrition
1. The best, and most consistent way to lose weight safely is by counting calories. First you need to decide how many pounds a week you would like to lose if your goal is weight loss. Then figure out how many calories a day your body burns. From there you setup a calorie deficit, i.e. plan to eat fewer calories than your body burns. The calorie deficit should match your weight loss goals. This is a calculation that is easy to figure out.
2. Cook for yourself and your kids. You can control not only what is in your food, but how much of it is available for you and your kids to eat. Don’t cook to much because it opens up the opportunity for eating extra.
3. Avoid eating out, especially fast food. Fast food usually has horrible ingredients, and restaurant food portions tend to be huge, and loaded with high calorie additives like dressings, sauces, butter, etc. If you do have to eat out, try to find the nutritional values for menu items online so you can plan in advance your healthiest options.
4. Drink at least 4 liters/1 gallon of water a day
5. Drink a glass of water before each meal to help fill you up a bit before you start eating. You can look for healthy drink mixes to make it easier to drink all that water. The 5 calorie Crystal Light packages are great, as are the South Beach Diet drink mixes: Amazon.com: South Beach Living Tide Me Over Tropical Breeze, 7 Packets (Pack of 3): Health & Personal Care. You can also add fruit slices as well.
6. Fruits and fruit juices should be had in moderation, as they’re loaded with sugar!
7. Eat slowly! Chew your food thoroughly before swallowing, some people prefer to count say 20 chews per bite of food. Sensors in your brain that tell you you’re full lag behind your stomach by about 15 minutes, so it takes longer for your brain to realize you’re actually full!
8. Shoot for about 1 gram of protein for every pound you weigh….each day. This will help you feel fuller longer, and maintain your muscle mass as you lose weight. Protein shakes and bars will help you get there.
9. Change your milk to skim milk
10. No fried foods
11. Eat whole grains and high quality carbs, ideally with fiber. These are better for you and help you feel fuller longer.
12. Avoid using a lot of artificial sweeteners. They make you crave sweeter foods even more!
13. Green tea is an excellent appetite suppressant and good for you! Lose leaf is best!
14. Allow yourself to have an off meal or off day once in a while, you’ll go nuts if you don’t. Don’t beat yourself up if you have a bad day, everyone does. Those who are able to succeed losing weight are able to handle those occasional slip ups and get right back at it the next day.
15. Don’t skip meals, ideally eat many small meals throughout the day. I eat 5-6 myself.
16. Get rid of the junk. No sodas, no chips, no cookies, etc. There are some healthier snack alternatives such as fruits (in moderation) and vegetables, nuts, whole grain crackers, edamame (soy beans), lean lunch meats like ham/turkey, etc.
17. Keep your salt intake low if possible, don’t add any extra. Salt makes you retain water and keeps you looking/feeling bloated. It’s also bad for your blood pressure.
18. Avoid any foods with the ingredients “partially hydrogenated” in them. These are trans-fats, and your body has a much more difficult time processing them than regular fats. Even if the package says 0 trans fats, that could just means there’s less than half a gram per serving in the food.

Exercise
1. Exercise your body and if possible lift weights while you are trying to lose weight. This will help you burn more calories for faster weight loss or allow you to eat a little bit more while still achieving your weight loss goals, and this will also help prevent muscle loss during weight loss.
2. Exercising first thing in the morning before you eat breakfast will help you burn 10% more calories than you could any other time of day.
3. Cardiovascular exercise should be at least 20 minutes per session. More advanced users should utilize high intensity interval training, as it burns substantially more fat than a steady paced cardio routine.
4. Keep your kids active! Limit their computer and video game time! A great compromise is a Wii Fit video game system, which incorporates exercise with the video games!

Other
1. Most weight lost at first tends to be water weight, which can lead to big losses at first. These big losses will not be sustainable, so don’t be disappointed when they aren’t.
2. Weight will fluctuate up, down and plateau, as you have monthly cycles, etc, so don’t be discouraged if it doesn’t go down for a few weeks. You may need to adjust your calorie intake downward as you lose weight, because as you lose weight, your body burns fewer and fewer calories on its own.
3. Avoid weighing yourself daily, as it causes emotional upswings since weight fluctuates day to day naturally. Weekly is best, under the same conditions, when you first wake up, but right after going to the bathroom.
4. Join a support group. Ideally find someone local you can partner up with in the gym, or compete with to lose weight. Friendly competition makes it fun, and motivational!
5. You need to be doing this for the right reasons, for you first and foremost. It will be difficult to succeed unless you are mentally prepared.

[Obesity Discussion]

I'm not so sure about 3 glasses of skim milk a day.....that's also 36g of sugar.....

7. Exercise first thing in the morning before you eat breakfast; you'll burn an extra 10% calories (roughly) for the same effort.
8. Don't eat late at night, especially carbs. You're body's metabolism shuts down at night and your body's ability to burn food into energy, especially carbs (which are more likely to turn into fat at night), is diminished.
9. If you are doing cardiovascular exercise, you should try to have your heart rate at that cardiovascular level for at least 20 minutes.


I just woke up, I'll think of more later.

[Steve]

Originally Posted by Obesity Discussion

I'm not so sure about 3 glasses of skim milk a day.....that's also 36g of sugar.....

As long as the other various macros and micros are accounted for, I don't have a problem with this recommendation.

7. Exercise first thing in the morning before you eat breakfast; you'll burn an extra 10% calories (roughly) for the same effort.

Care to elaborate?

8. Don't eat late at night, especially carbs. You're body's metabolism shuts down at night and your body's ability to burn food into energy, especially carbs (which are more likely to turn into fat at night), is diminished.

Quick note on this:

People often fear eating after a certain time at night. If calories and macros are in check... WHEN you eat your food doesn't matter all that much. Your basal metabolism contributes the most to total energy expenditure. That remains constant, even while sleeping.

More importantly, if you are in an energy deficit for the day, yet, you ate a majority of your cals at night.... you can't add fat to your system. An energy deficit is a deficit. Thermodynamics at it's finest.

Of course, eating late at night is only "okay," again, if all the important variables are in check. Majority of people aren't "okay."

One reason to avoid sugary foods at this hour though is due to "trigger" foods. Sugary foods tend to lead to binging due to various psychological and physiological reasons, especially when consumed at night, which is, in general, a "relaxation time" for most.

[Steve]

I think this is a good thread. Great idea.

I will add to it when I think of stuff, too.

1. Calories matter. Anyone who says they don't, don't know what they are talking about. Many don't want to become obsessive with regards to tracking their food intake. If you are serious about your physique, I suggest you change your way of thinking. Trying something such FitDay - Free Weight Loss and Diet Journal could really aid you in your quest.

2. As important as calories are, if tracking your nutrition deters you from actually "jumping into" this lifestyle, don't count them. Simply start "cleaning up" your food choices. For most that are very overweight, this will be enough to invoke change. Healthier, more balanced diets tend to give you more bang for your buck, meaning you can eat more food and intake less calories.... as Mike said above. Eventually though, getting more serious about tracking will be necessary, assuming you really want to experience body recomp and not just lose fat.

3. When setting up a diet, the first thing to do is determine the amount of calories that lead to a break-even for you. (calories in = calories out) This can be done using multiple approaches. You could simply rely on an online calculator. Google it and literally hundreds will pop up. You could use an equation, such as the Harris Benedict equation:

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

This will calculate your basal metabolic rate. To find your maintenance level (break-even), you must multiply your BMR by an activity factor. These can be found here:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

This will give you an pretty good estimate as to what your maintenance caloric intake is.

Or you could go the very simply route. 14-16 calories per pound is generally a good estimate for calculating your maintenance intake. Numbers tend to skew when you are at extremes (read very lean or very fat). If you are very lean, maintenance could be higher than 16. If you are overly fat, maintenance could be lower than 14.

Once you calculate your maintenance, it's time to figure out how many calories you are going to use to create an energy deficit, which is required in order to lose weight. I suggest a relatively small deficit, as this best suits long-term adherence. Starving oneself rarely leads to success. A 15-20% reduction from maintenance is a good starting point, IMO.

However, with obese individuals, they can go into deeper deficits if willing and able. This is due to various physiological reasons that we don't need to get into here. However, an obese individual could get away with reducing intake from maintenance by up to 50%.

4. Calories aren't the only things that matter. Macronutrients and micronutrients matter, not only for your physique, but your health too. If you are involved in regular exercise that includes cardiovascular exercise and strength training, which should be everyone's ultimate goal, I suggest the following.

For instance, if I need 3500 calories to maintain:

I like to have 1 - 1.5 gm of protein for each pound that I weigh. If you are carrying a lot of fat on you, it is better to use per pound of lean body mass opposed to total bodyweight when determining your protein needs.

When you are dieting, it is better to stay toward the high end of the spectrum (1.5) and when you are bulking you can stay more toward the low end (1).

Right now that would be 195 grams for me. There are 4 calories in each gram of protein, which equals out to be 975 calories (using 1.25 grams/lb). If you are not weight training, these requirements would be lower.

Then I worry about my fats. I like to have somewhere in the neighborhood of 50-100 grams as a minimum. Of this, I keep it to the healthy side of things with monounsaturated (olive oil), certain polyunsaturateds (omega-6/9s, stuff like flax oil, borage oil, etc), and a source of omega-3s (fish oil caps, or a serving of omega-3 rich fish like salmon). Let's say from this, I take in 100 grams of fat. There are 9 calories per gram of fat, leaving us with 900 calories here.

That gives us a total of 1875 calories, while I am shooting for 3500! I need 1625 more. This is where I add my carbs and I toy around with the other macronutrients too. As an average, I would say 200 grams of carbs is a good number for an active individual. I have gone much higher myself. At any rate, once you calculate your proteins and fats, you fill the deficit needed to reach your caloric goal with a mixture of the 3. I tend to keep protein pretty stable at 1 - 1.5g per lb.

It tends to be very personal and goal dependent from this point forward. If you were going to be doing a lot of frequent cycling, I would load up on carbs, especially close to your workouts/cycles. Active people can benefit from carbs, although there is no such thing as an essential carbohydrate, there are only essential amino acids and essential fats.

I have a bunch more that I will share as time goes on. I hope this thread stays active.

[Obesity Discussion]

Originally Posted by Steve

As long as the other various macros and micros are accounted for, I don't have a problem with this recommendation.

The reason I mentioned this is that a lot of people forget that milk has that much sugar and most don't account for it.....obviously an issue if someone is diabetic, and if someone is a specific amount of calories via carbs, I would prefer to see them be downing more complex carbs.

Originally Posted by Steve

Care to elaborate?

I have read numerous studies over the years on this....I see if I can dig some up....

Originally Posted by Steve

Quick note on this:

People often fear eating after a certain time at night. If calories and macros are in check... WHEN you eat your food doesn't matter all that much. Your basal metabolism contributes the most to total energy expenditure. That remains constant, even while sleeping.

More importantly, if you are in an energy deficit for the day, yet, you ate a majority of your cals at night.... you can't add fat to your system. An energy deficit is a deficit. Thermodynamics at it's finest.

Of course, eating late at night is only "okay," again, if all the important variables are in check. Majority of people aren't "okay."

One reason to avoid sugary foods at this hour though is due to "trigger" foods. Sugary foods tend to lead to binging due to various psychological and physiological reasons, especially when consumed at night, which is, in general, a "relaxation time" for most.

I will try to pick up dig up some study information on this as well......

[Steve]

I look forward to it.

[Obesity Discussion]

Originally Posted by Steve

I look forward to it.

Still digging for the links on extra fat loss in the mornings....but here are some study results:

A study performed at Kansas State University and published in Medicine and Science in Sports and Exercise showed that a kilogram of fat is burned sooner when exercise is done in the fasted state in the morning than when it’s done later in the day. The researchers measured respiratory gas exchange, caloric expenditure and carbohydrate and fatty acid metabolism, and found that the amount of fat burned during aerobic exercise amounted to 67% of the total energy expenditure in the morning after a 12 hour fast. This is substantially higher than the 50% expenditure achieved when the same exercise was done later in the day or after eating.

A similar study from The Journal of Applied Physiology looked at the effects of aerobic exercise on lipid oxidation in fed versus fasted states. The researchers concluded, "our results support the hypothesis that endurance training enhances lipid oxidation in men after a 12 hour overnight fast." Yet another scientific paper, Optimizing Exercise for Fat Loss," reports, "The ability of exercise to selectively promote fat oxidation should be optimized if exercise is done during morning fasted metabolism."




Again, this is one of those topics that for every study I show you in favor of, there are just as many experts that say what matters is the 24 hour calorie balance. My understanding is that the benefit of exercising in a fasted state in the morning is that one has depleted glycogen plus lower blood sugar which aids in burning more fat instead of carbohydrates. Correct me if I am wrong on this. However, I believe I have seen studies that have shown that those who workout on an empty stomach in the morning are less likely to have the same intensity workout as if they worked out an hour after eating lets say, and that would negate the conceivable more effecient fat burning on an empty stomach. I always went by the notion that if I was only doing cardio for a set amount of time, say an hour, it would be more beneficial to do it on an empty stomach. If I was doing something like weight lifting heavy weights or trying to do cardio as long as I had the energy for, then I could see how not eating before working out would not let me have as good of a workout.

[Obesity Discussion]

Here is one of my favorite reads regarding ability to burn calories/metabolism changes from night eating:

http://repositories.cdlib.org/cgi/vi...tionnoteworthy

[Steve]

You are right, this is a topic that is heavily debated and there is research going both ways. In that case, I turn to the real world.

I've worked out at all times. I've trained clients at different times. There are different physiological things happening in the body at different times of day. Sure. BUT, and this is a big but.......

What if morning isn't conducive to an individual? Meaning, what if they are really tired in the mornings and won't get an effective workout in because of it. Would they be better served still working at a lower intensity in the morning just "because it's better?" Which can be refuted. Or would they be better picking the time of day that they are able to hit the workout, no matter what form of exercise we are talking about, the hardest.

Hint:

The latter is the winner.

I simply commented b/c I don't want noobs trying to fit exercise in the mornings in, just b/c it MIGHT be slightly "better." Working out when you feel most ready during the day will ultimately serve you better in the end

[Irving]

Originally Posted by Steve

You are right, this is a topic that is heavily debated and there is research going both ways. In that case, I turn to the real world.

I've worked out at all times. I've trained clients at different times. There are different physiological things happening in the body at different times of day. Sure. BUT, and this is a big but.......

What if morning isn't conducive to an individual? Meaning, what if they are really tired in the mornings and won't get an effective workout in because of it. Would they be better served still working at a lower intensity in the morning just "because it's better?" Which can be refuted. Or would they be better picking the time of day that they are able to hit the workout, no matter what form of exercise we are talking about, the hardest.

Hint:

The latter is the winner.

I simply commented b/c I don't want noobs trying to fit exercise in the mornings in, just b/c it MIGHT be slightly "better." Working out when you feel most ready during the day will ultimately serve you better in the end

that is an excellent piece of advice Steve, and i really like these discussion topics! keep em coming!

[VegasGirl]

I find this thread very interesting. Most of which I was already following. Thanks!

[inlove]

You do know what you are talking about.....look at your progress.

congrats on that!!!!

[LadyBrandon]

Originally Posted by MikeB

1. Stop drinking anything but water, I know it hurts but it's worth it. Put a slice of orange or lemon to make it taste better (I drink straight water all day, every day). Drink at least a gallon of water per day.

When I get tired of water (it happens sometimes) I will toss a teabag and a slice of lemon or lime in a glass of cold water and let the teabag steep for a couple minutes. It gives the water an iced tea taste.

[Obesity Discussion]

Originally Posted by LadyBrandon

When I get tired of water (it happens sometimes) I will toss a teabag and a slice of lemon or lime in a glass of cold water and let the teabag steep for a couple minutes. It gives the water an iced tea taste.

What kind of tea do you like? I just recently started using a french press and free floating tea leaves to make my tea.

I'm a minty tea fan myself. Earl Grey isn't too bad either. My girlfriend got me turned on to that.

[Audrey]

Originally Posted by LadyBrandon

When I get tired of water (it happens sometimes) I will toss a teabag and a slice of lemon or lime in a glass of cold water and let the teabag steep for a couple minutes. It gives the water an iced tea taste.

I'm not a tea drinker myself, but I am a big fan of those Crystal Light singles packages. I usually drink straight water, but every now and then it needs a little help.

My mom looooves tea and is trying to drink more water, maybe I'll suggest this.

[LadyBrandon]

Originally Posted by Obesity Discussion

What kind of tea do you like? I just recently started using a french press and free floating tea leaves to make my tea.

I'm a minty tea fan myself. Earl Grey isn't too bad either. My girlfriend got me turned on to that.

I love all kinds of tea. I had a really nice Jasmine tea in a Vietnamese restaurant once but have never been able to make it taste the same as it did there. Also had a nice tea called Alberta Clipper from a specialty tea shop. It's a loose tea so I had to use a teaball to steep it in the pot.
I usually have green tea at home in the mornings but I will try any type of tea at anytime.

[LadyBrandon]

Originally Posted by Audrey

My mom looooves tea and is trying to drink more water, maybe I'll suggest this.

I started drinking it that way to get myself away from artificial sweeteners and I have suceeded in doing that.

[Obesity Discussion]

Originally Posted by Audrey

I'm not a tea drinker myself, but I am a big fan of those Crystal Light singles packages. I usually drink straight water, but every now and then it needs a little help.

My mom looooves tea and is trying to drink more water, maybe I'll suggest this.

Those 5 calorie tubular shaped packages? Love em!

I know there is some good flavored water on the market too, it's just a bit pricey.

[Groundhog]

Originally Posted by MikeB

.......1. Stop drinking anything but water, I know it hurts but it's worth it.

Put a slice of orange or lemon to make it taste better (I drink straight water all day, every day).

Drink at least a gallon of water per day.

Why is it so important to drink so much water?

I have quit tea & coffee and do drink water all day. Occasionally I will have a diet Pepsi at home, are these "diet" soft drinks bad for you when trying to loose weight?

[MikeB]

If you are working out and/or losing weight drinking water helps keep you hydrated and flush any toxins out of your body produced by the strain of exercise or weight loss. The more you drink the less your body will hold on reserve as well. While losing weight your kidneys are having to work overtime to process all the junk you are liberating from the fat cells, making them process water out of the pop/coffee/tea etc makes it just that much worse on them. WATER, WATER, WATER!!!!

Know how you're drinking enough water? Your pee doesn't stink and should be almost clear. If it's yellow and stinky you're not drinking enough.