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07-27-2005, 09:43 AM
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#11 (permalink)
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Jeeplaw's first statement pretty well sums up why I post here, Stella - there is a correct way to diet and it's not just about losing pounds. I'm trying to "educate people on the in's and out's of losing "Good" weight". Whether or not you accept what I have to say is immaterial to me. I'll give you - and anyone else that want's to listen - the facts and you can deal with them as you wish. Like Jeeplaw, "I don't want to see people losing weight the wrong way or yo-yoing and getting discouraged".
Unlike Jeeplaw, I've never weighed 300 lbs and had a ton of weight to lose. My problem was the reverse - adding solid, healthy muscle tissue. Actually the same principals as weight loss are involved. It's just as difficult to add solid muscular weight as it is to lose fat. The smallest word in the English language is the word "I" and it's not one you hear me use often. But just for the record, I've pared my bodyfat percentage down to single digits figures while weighing around 200 lbs - without any drugs - and yes, I've stood up on stage in my Speedos and did my thing when I was competing. I've also worked as a trainer in large international gym chains and as a chef I've helped dozens, if not hundreds of people, by creating sensible diet plans that have helped them shed unwanted weight. So yes, I'd say I have a half ass idea about what sensible weight loss is all about. I'm not just making this stuff up.
But enough about me. What about you? Let's run through this whole "correct way to diet instead of just losing pounds" thing one more time.
I'll start out by saying it's important to realize that muscle is metabolically active tissue and for every pound of muscle tissue you have on your body, you burn in the order of 50 calories a day. The flip side of that is that if you lose weight incorrectly, you lose the ability to burn 50 extra calories a day for every pound of muscle you lose. So if you diet and lose 5 lbs of muscle, then simply by eating as much food as you did before the diet after you lose the weight, the excess 250 calories would be stored as fat and you'd gain weight at the rate of something like 1 lb every two weeks (3500 calories in a pound of fat).
Why do we lose muscle and not fat when we diet? Lets look at that. Carbohydrates provide our body with the energy we need to run it. When we digest plant based foods, the stored energy of the sun is released. Carbs are broken down into glucose which fuels the body. Excess glucose is stored in the liver and muscles as glycogen. Any excess is shunted off to the fat cells. If a person eats a diet high in complex carbs, this is unlikely to happen because the carbs are high in fiber and are slow release. Simple carbs - refined sugars - are the problem and lead to fat storage. By the way, the brain needs a hugh amount of glucose to function.
So when we "diet" we reduce carbs as a first step to lower calories. As glucose is used up, glycogen is released to make more. Water is also released because each molecule of glycogen is bound up with two molecules of water. This is why we get the initial weight loss when we diet - it's simply stored water being released.
But what happens when all the glucose is used up as well as the stored glycogen? As it happens, the body can't convert fat into glucose. Fat is inert material. But through a process called glucogenesis muscle tissue is broken down and converted to glucose.
You say you've lost 20 lbs, Stella. Sure, some of it is fat. Most is water and a lot is muscle. My question to you is this. I certainly hope Im wrong. But what are you going to do when you find your weight creeping inexorably back upwards? Go back to starving yourself? The whole process repeats itself and you lose more muscle tissue. There's more to life than to have to be constantly watch everything you eat.
I'll sum this up quickly. Modern weight loss takes a four pronged approach - cardio, resistance exercise, correct diet and behavior modification (the way you think and feel about food). This is a case of synergy where the sum of the four parts is far greater than a single component alone. Like a chair if you remove a leg, the chair will topple over, and likewise will your diet if you you simply go at it by cutting calories alone. That's the simple reason why we read about the 95% failure rate of traditional diets.
Of course the $52 billion dollar a year diet industry would prefer you not know this. Think about it. If any of the diets out there really worked, then everyone would be on it and nobody would be fat. Well they don't work and the diet industry is happy, because they can keep on selling diet pills, the latest diet book, diet shakes, and worthless exercise gadgets, all the while making huge profits. The consumer is left confused, frustrated and depressed. There is no need for that. You can lose weight permanently. Sure, it's not easy. But if you want long term results instead of quick fixes, then forget these diets that promise you can lose 15 lbs in 10 days. You can, but it's not the right stuff you lose.
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07-27-2005, 12:53 PM
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#13 (permalink)
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It's not my 'right way' method, Stella. It's the method that people in the know that aren't trying to sell you something advocate. It's the method that over 3500 people in the National Weight Control Registry study have used to lose on average 32 kg (70 lbs) and have kept it off for over 6 years. And if you think I'm "dying to tell you", you're wrong. I already did in a private e-mail you sent me, and you gave me a nasty reply in return for telling you the "truth" about permanent weight loss. You don't want to hear what I have to say, or anyone else for that matter, that's going to tell you something other than what you want to hear. So no, I'm in no particular hurry to go over it again with you.
But I will. Here's the deal. You have to have starting point for any journey and you have to have a destination. The first thing you want to know is how much fat and how much lean you now carry. You might have to scrounge around to have someone measure it. Check out a local gym, sports med doctor, or dietitian or purchase an inexpensive set of calipers (less than $20) and do it yourself.
Once you know how much fat you have, you can calculate how much lean - or muscle - you have. There's a fomula you can use.
Lean Body Mass (LBM) Formula
LBM = Bodyweight X (1 - % of bodyfat as a decimal)
ie: if you weigh 150 lbs with a bodyfat of 35% then the formula becomes
LBM = 150 (1 - .35) LBM = 150 X .65 = 97.5 lbs
Now we know it's the fat you want to lower to a healthy range. Let's say our goal is to lower our bodyfat from 35% to 20% as a first goal. Again, there is a formula we can use.
Target Weight (TW) Formula
Our 150 lb individual wants to lower their bodyfat from 35%to 20%.
TW = LBM divided by (1 - desired bodyfat as a decimal)
Plugging in the numbers, that becomes 97.5 divided by (1 - .20) = 121.87 lbs
What the formula is saying is that if you train properly and eat correctly, and if you work to lowering your bodyfat percentage to around 20%, your bodyweight should drop accordingly to around 122 lbs.
Bet you've never had that explained to you like that before. Makes a lot more sense than saying I've got to lose 25 lbs. Sure, 25 lbs of what? Here you know what you're losing. If it's confusing, go over it again and crunch the numbers.
Basically you're doing everything correctly, Stella. You never mentioned this before. You're drinking plenty of water. Good. You exercise and walk an hour. Good. You eat 4 meals and don't stuff yourself. Good.
Make sure you have a nutritious breakfast. Until you get a handle on how much you're eating, it's probably wise to count calories. An alternate method is to not eat a meal that's larger than your closed fist. Nutrients should break down into a ratio of 50% good carbs, 40% protein and 10% healthy fats on your diet.
Yeah, I know. You're dying to ask me how many calories a day should I eat. Okay. Zip over to Calculator to run the numbers for your bodyweight. This is a good calculator that gives you the average of 5 different methods. In the example above, the Target Weight for the individual was 122 lbs. I'd run the calories needed at that bodyweight to get an idea of the number needed per day. In this case it would be around 1200 calories - I wouldn't go much lower than that.
Nothing is cast in stone. It's all trial and error. If at 1200 calories you're drained in the middle of the day, then you know you need to up the calories. If your weight loss is stalled, then lower them slightly. Get to know your body. A lot of people can actually increase their caloric intake by eating properly and exercising and still have the unhealthy pounds keep coming off.
If you want 50% carbs in your diet, then that's 600 calories from carbs. Carbs carry 4 calories per gram so that means you be allowed 150 grams of carbs. Protein at 40% is 480 calories and 4 calories per gram means an allowance of 120 grams of protein. Fat at 10% is 120 calories and at 9 calories per gram, is 14 grams of healthy fats.
Work out your menu based on those calculations for your bodyweight and needs. CalorieKing is a good place to get the caloric content of foods. I could suggest some sample meals, but I'll let you do some work.
Recap: Cardio, Resistance (weights), Proper Diet, Behaviour Modification (your attitudes about food. A four pronged approach that will give far greater results than diet alone.
Any of this make sense? That's the short version of the 'right way' method to lose weight.
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08-06-2005, 11:17 AM
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#14 (permalink)
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Accepting an unhealthy lifestyle and denying the laws of physic is not too smart.
If you are fat it is because and only because you are overeating. If you have another explanation that ezplanation would be wrong.
If I were to lock you in a room and feed you less calories than you were burning you would lose weight. That is a fact.
It is obvious that you are in denial and out of control. I think you need to work on that.
You don't like hearing that but it is true. Deep down you know it to be true. You are not some human perpetual motion mahine that can create more energy than it consumes. Your metabolic rate is no different than anyone elses. You may want to believe that it is because believing that helps to reinforce your denial and your denial allows you to "forget" all the Cool Ranch Doritos and Little Debbie snak cake you eat. That denail also make you think that 5 miniute stroll is a 45 minute brisk walk.
I know this sound cruel Stella but it is the truth and you know it. Now that you have been called out attack me and call me a troll and a mean person for trying to save you from yourself.
Honesly,
Ball
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08-06-2005, 11:28 AM
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#15 (permalink)
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So why are you on this site,do you have a weight problem or do you have nothing better to do? <_<
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08-06-2005, 11:43 AM
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#16 (permalink)
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Quote:
Originally posted by Celebrity_chick@Jul 25 2005, 03:05 PM
to answer your question as to why its so hard for a woman to eat 2000 calories a day to be at 120-130 lb. its sounds great but to actually do it is probably a lil challenging for them if they are not used to eating such a moderate amount. but for me i current try to mange 1200 so i dont see any problem at all with eating 2000 calories a day i'd love to add 800 more to my diet.. . its just tryign to distiguish good calories and bad calories.. so i'd love to be your buddy.. ( smile)
kiya55w@aol.com
www.sonicbids.com/takiya
[snapback]822[/snapback]
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Healthy eating is not rocket science. If it is from the produce section eat it. If it comes in a package and it is loaded with stuff you can't pronounce don't eat it. How tough is that.
Eat lean meats and fish. Don't eat foods high in fat and sugar. It seem pretty simple to me.
It is very tough to overeat if you don't eat junk food. The more junk food there is the more fat people there are. The more fat people there are the more junk food ther is. The less lean people there are the less healthy food there is. If you don;t believe me just go to the supermarket or observe the explosion of fast food joints who cater exclusively to fat people. Fat people eat 80% of the food so their tastes dictate what the food companies sell. It is simple economics. They know better. They just don't care.
I have heard every cop out excuse and junk science explanation for the obesity epidemic. It is really getting tiresome. Fat people are fat and it is their own dman fault. We nned to stop letting them off the hook and we need to stop pretending that we believe their lies. THEY EAT TOO MUCH!! |
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08-06-2005, 12:26 PM
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#17 (permalink)
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Quote:
Originally posted by stella@Aug 6 2005, 04:28 PM
So why are you on this site,do you have a weight problem or do you have nothing better to do? <_<
[snapback]853[/snapback]
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Does it sound like I have a weight problem. Nobody has a weight problem. People who are fat have an eating problem. The problem is that they eat too much and then lie about it.
You are the one with the problem. You are fat and being fat is a big problem. The fatter you get the bigger your problems will get.
There are two ways you can lose weight. The first is watch what fat people do and then don't do it or you can watch what leat people do and then do it.
Stell it is clear that you are in denial. That is why you are so immuned to logic and truth. You are fat because you are eating too much. To entertain your delusions would be helping you to stay fat. You know damn well how to lose weight and keep it off. It is no mystery. It is also no mystery as to why you WON'T lose weight and keep it off. You simply love food above all else.
Dr Phil would tell you the same thing. There is no deep emotional need involved here. You simply eat way to many calories. You need to stop argung the point and spend your energies learning to like good food and doing some real exercise.
Screw up your courage and put down the remote and the chips and the dip and MOVE!
I'm sure people have given you suggestion on how to do it but you need to figure it out for yourself. You know what you need to do. Do it! |
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08-06-2005, 03:13 PM
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#18 (permalink)
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ChefBrian: It is simple work is work and work requires energy If you put a fit woman on an eliptical machine for an hour she will burn well in excess of 1000 calories. You can prove this for yourself. Get on an elpitical machine and workout for an hour. If you are in half way decent shape you will burn 1000 easy.
The metabolic diferences between two 130 pound females is very minor. The well muscled one will have a slightly higher metabolic rate. This is widely known and it was proven over a century ago. There is no debating it. It is fact. The idea that 2 people of the same weight can have radically different metabolic rates is absurd. It has been claimed but it has never been proven and it never will be proven. The metabolism excuse is pathetic. Don't buy it. Fat people use it so that they can convince people that there is some mystery to why they "can't" lose weight. It gives them a convienient excuse to overeat.
The metabolic range for human that weigh the same is VERY narrow. That fact is indisputable. Fat people would like to have you believe otherwise but facts are facts.
ChefBrian, if I lift a 50 pound weight 3 feet and you lift that same weight 3 feet in the same manner that I do you will have expended the same amount of energy because you are doing the same amount of work. You can apply some hocus pocus about enery transfer but that will not cahnge the fact that the same work was donr and the same amount of energy was used to do it. If you are implying that fat people's bodies are more efficient at using energy than fit people's bodies you would be wrong. For instance, a fat persons heart works much mcuh harder 24/7 than a thin person's heart. Ater strenuous exercise a fat person will have a longer revovery period. The will breath harder and faster and theri heart will beat harder and faster for a linger time. and that will burn calories.
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