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TOPIC: How to lose weight correctly.

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April 14, 2012 7:34 AM
bump to read later
Edited by Silver_Star On April 14, 2012 7:37 AM
  17162362
April 14, 2012 7:40 AM
QUOTE:

As always its awesome stuff PU!
I've been trying to get folks to do this stuff for months now.
Some get and others over think it.


Ain't that the truth!
April 14, 2012 8:07 AM
QUOTE:

There are so many people and plateau's, people struggling to lose weight. It's really very simple. People just make it too complicated, for what reason? i don't know. I'll right these out in rules.

1. Know your maintenance calories.
Not from some goofy formula from webpages, but actually test it yourself. A very simple method is multiply your weight by

Sedentary 10-11
Lightly active 11-12
Moderately active 12-13
Very active 14-15
Extremely active 18-19

Eat at that level till you stop losing or gaining weight. Before I forget, this method you don't need to worry about eating back your calories.

Purpose
To make sure you're eating enough calories. This is a big reason people stall out, they just don't eat enough. Food has a thermogenic effect, what this means it increases body temperature because as assimilation requires energy. The more food you consume the more energy your body will produce in terms of heat production. Heat production is a byproduct of calorie burn. The more food you eat the more calories you burn, literally. The less you eat the less calories you burn. Use food to your advantage. if you don't eat enough food your body will perceive this and slow down your metabolic rate. It does this by a few methods, but one method is stripping of muscle which will slow down your metabolic rate. It will also slow down metabolic rate via thyroid function. You have 3 things working against you if your calories are to low. Lower muscle mass, slowed metabolic rate by the thyroid, and a low thermogenic effect of food. Food keeps the body working optimally.

2. Create a deficit.
Once you found your maintenance calories. Subtract 10-15%.

Purpose
This is a small deficit, it's not big enough to trigger the issues I listed above.

3. How quickly should you lose?
I like lyle's approach to this. He divides people in to categories based on body fat percentage.

Men Categories
Category 1: less than 15% bodyfat.
Category 2: 16-25% bodyfat
Category 3: 26 > bodyfat

Women Categories
Category 1: Less than 24% bodyfat.
Category 2: 25-35% bodyfat
Category 3: 35% > bodyfat.

You should lose about 1-1.5lbs a week. This is not based on weekly weigh ins, it's based on 2-3 week weigh ins. If you don't lose about 3.0 - 4.5lbs in 3 weeks. You reduce your calorie intake by 10%. If you're losing more than this increase your calories by 10%. People in category 2 and 3 and shoot for about 2lbs loss a week. People in category 1 should shoot for 1lbs a week.

TDEE + 3500

4. Carbs and more carbs
The most critical macro nutrient is protein. You should consume about 1g of protein per pound of Lean body mass. I like the ratio 50% protein 25% fat 25% carbs. This is just a starting point, these ratios aren't necessary at all. I don't care what your macros are as long as you get about 1g of protein per pound of lean body mass. You will find optimal carb levels for yourself eventually, so whatever method you choose doesn't matter. The 10-15% deficit listed above should come from carbs if you're not losing weight. If you do low carb and not losing. Carbs are important for thyroid regulation(low carb diets slow down your thyroid function). So I wouldn't cut them out completely. If you're one of those ketosis people, I kind of am. You should do something similar to CKD(cylical ketosis diet) to prevent thyroid problems. This just involves low carb for 5 days, 2 days of high carbs. That's all.

5. Get your rest
Every 3 months take a week off. This will restore your hormonal levels to some degree. Help your body grow and get stronger after those 3 months. results are a 2 part equation, rest and recovery. Make sure you get your rest. The people who are in a plateau who exercise a ton, this is why... you're not recovering properly. and more than likely not eating enough as well. Food is needed for recovery.

6. If it ain't TDEE+3500 it ain't fat bro
This is my buddy's razi's quote i love it. It's so true. You gain a pound in a week, or 2lbs in week and people panic. To gain a pound you have to eat at your maintaince + 3500 calories, to gain 2lbs you need to eat 7000 calories. If your maintenance calories is about 2000 calories and you gain 2lbs in a week. Do the math. 7 days per week.
2000 * 7 = 14000, plus the 2lbs = 7,0000. This means you ate 21,000 calories in a week to gain those 2lbs. If you didn't eat what the math tells you, ITS JUST WATER stop stressing.

I recently got off a really intensive program, weight shoot up 7lbs in 2 days. It was just from lack of carbs in my system, now since i increased them my muscles got full of glycogen and water. The scale is a poor method to gauge success.

Summary
Step 1.Find your maintenance
Step 2.Lose weight at a optimal pace 1.5lbs a week +10% or -10% (from carbs)
Step 3.Get your rest
Step 4. If you're stuck read step 1.

not rocket science.


Isn't this from Lyle McDonald?
  17791017
April 14, 2012 8:09 AM
QUOTE:

QUOTE:

There are so many people and plateau's, people struggling to lose weight. It's really very simple. People just make it too complicated, for what reason? i don't know. I'll right these out in rules.

1. Know your maintenance calories.
Not from some goofy formula from webpages, but actually test it yourself. A very simple method is multiply your weight by

Sedentary 10-11
Lightly active 11-12
Moderately active 12-13
Very active 14-15
Extremely active 18-19

Eat at that level till you stop losing or gaining weight. Before I forget, this method you don't need to worry about eating back your calories.

Purpose
To make sure you're eating enough calories. This is a big reason people stall out, they just don't eat enough. Food has a thermogenic effect, what this means it increases body temperature because as assimilation requires energy. The more food you consume the more energy your body will produce in terms of heat production. Heat production is a byproduct of calorie burn. The more food you eat the more calories you burn, literally. The less you eat the less calories you burn. Use food to your advantage. if you don't eat enough food your body will perceive this and slow down your metabolic rate. It does this by a few methods, but one method is stripping of muscle which will slow down your metabolic rate. It will also slow down metabolic rate via thyroid function. You have 3 things working against you if your calories are to low. Lower muscle mass, slowed metabolic rate by the thyroid, and a low thermogenic effect of food. Food keeps the body working optimally.

2. Create a deficit.
Once you found your maintenance calories. Subtract 10-15%.

Purpose
This is a small deficit, it's not big enough to trigger the issues I listed above.

3. How quickly should you lose?
I like lyle's approach to this. He divides people in to categories based on body fat percentage.

Men Categories
Category 1: less than 15% bodyfat.
Category 2: 16-25% bodyfat
Category 3: 26 > bodyfat

Women Categories
Category 1: Less than 24% bodyfat.
Category 2: 25-35% bodyfat
Category 3: 35% > bodyfat.

You should lose about 1-1.5lbs a week. This is not based on weekly weigh ins, it's based on 2-3 week weigh ins. If you don't lose about 3.0 - 4.5lbs in 3 weeks. You reduce your calorie intake by 10%. If you're losing more than this increase your calories by 10%. People in category 2 and 3 and shoot for about 2lbs loss a week. People in category 1 should shoot for 1lbs a week.

TDEE + 3500

4. Carbs and more carbs
The most critical macro nutrient is protein. You should consume about 1g of protein per pound of Lean body mass. I like the ratio 50% protein 25% fat 25% carbs. This is just a starting point, these ratios aren't necessary at all. I don't care what your macros are as long as you get about 1g of protein per pound of lean body mass. You will find optimal carb levels for yourself eventually, so whatever method you choose doesn't matter. The 10-15% deficit listed above should come from carbs if you're not losing weight. If you do low carb and not losing. Carbs are important for thyroid regulation(low carb diets slow down your thyroid function). So I wouldn't cut them out completely. If you're one of those ketosis people, I kind of am. You should do something similar to CKD(cylical ketosis diet) to prevent thyroid problems. This just involves low carb for 5 days, 2 days of high carbs. That's all.

5. Get your rest
Every 3 months take a week off. This will restore your hormonal levels to some degree. Help your body grow and get stronger after those 3 months. results are a 2 part equation, rest and recovery. Make sure you get your rest. The people who are in a plateau who exercise a ton, this is why... you're not recovering properly. and more than likely not eating enough as well. Food is needed for recovery.

6. If it ain't TDEE+3500 it ain't fat bro
This is my buddy's razi's quote i love it. It's so true. You gain a pound in a week, or 2lbs in week and people panic. To gain a pound you have to eat at your maintaince + 3500 calories, to gain 2lbs you need to eat 7000 calories. If your maintenance calories is about 2000 calories and you gain 2lbs in a week. Do the math. 7 days per week.
2000 * 7 = 14000, plus the 2lbs = 7,0000. This means you ate 21,000 calories in a week to gain those 2lbs. If you didn't eat what the math tells you, ITS JUST WATER stop stressing.

I recently got off a really intensive program, weight shoot up 7lbs in 2 days. It was just from lack of carbs in my system, now since i increased them my muscles got full of glycogen and water. The scale is a poor method to gauge success.

Summary
Step 1.Find your maintenance
Step 2.Lose weight at a optimal pace 1.5lbs a week +10% or -10% (from carbs)
Step 3.Get your rest
Step 4. If you're stuck read step 1.

not rocket science.


Isn't this from Lyle McDonald?


Some of it is as he states clearly in 3.
April 14, 2012 8:30 AM
*Bump to re-analyze later and get confused again*
  8865471
April 14, 2012 8:59 AM
Bump - Interesting read - thanks for sharing!!
  7553836
April 14, 2012 9:16 AM
Did step 1 and 2 and it comes out pretty much at the level Mfp gave me. BUT- this tells me not to eat back exercise calories and MFP tells me to. Is this why I'm not losing weight? When I eat back my calories I'm eating at what this tells me is my maintenance.
April 14, 2012 9:36 AM
THANK YOU bigsmile
  5252211
April 14, 2012 9:51 AM
Bumpwink
  16935983
April 14, 2012 10:12 AM
When you talk about multiplying weight by those numbers - is it weight on lbs or kgs?
April 14, 2012 10:39 AM
question. How do i Maximize my weight loss. i Weigh 185 and barely work out.... i get work out more but my concern is the consumption of food... how many cals should i be aiming for. MFP states 1200 ... but to eat back the cals ive lost.... please help, i totally feel overwhelmed
April 14, 2012 10:45 AM
BUMP for later
  18282953
April 14, 2012 11:48 AM
QUOTE:

1. Know your maintenance calories.
Not from some goofy formula from webpages, but actually test it yourself. A very simple method is multiply your weight by

Sedentary 10-11
Lightly active 11-12
Moderately active 12-13
Very active 14-15
Extremely active 18-19

Eat at that level till you stop losing or gaining weight. Before I forget, this method you don't need to worry about eating back your calories.



Unfortunately, for most of us in the real world, our activity level isn't consistent, and assuming sedentary and adding calories for activity is more likely to work. I don't "worry" about eating my exercise calories, I "worry" that how many exercise calories I have varies wildly with my schedule and health, so eating them only when I actually burn them makes sense.
April 14, 2012 11:55 AM
QUOTE:

The most critical macro nutrient is protein. You should consume about 1g of protein per pound of Lean body mass. I like the ratio 50% protein 25% fat 25% carbs. This is just a starting point, these ratios aren't necessary at all. I don't care what your macros are as long as you get about 1g of protein per pound of lean body mass. You will find optimal carb levels for yourself eventually, so whatever method you choose doesn't matter. The 10-15% deficit listed above should come from carbs if you're not losing weight. If you do low carb and not losing. Carbs are important for thyroid regulation(low carb diets slow down your thyroid function). So I wouldn't cut them out completely. If you're one of those ketosis people, I kind of am. You should do something similar to CKD(cylical ketosis diet) to prevent thyroid problems. This just involves low carb for 5 days, 2 days of high carbs. That's all.


Great info but I have a question. If you dont have a thyroid and are put in a perm state of hyperthyroidism due to cancer how do carbs play into that role?


If you don't have a thyroid, the only way to be hyperthyroid would be over-replacing thyroid hormones. Do you mean hypothyroid? Cancer sometimes causes temporary hyperthyroidism, but it couldn't be permanent. If the thyroid is destroyed or removed, HYPOthyroididm would result.
April 14, 2012 11:58 AM
QUOTE:

There are so many people and plateau's, people struggling to lose weight. It's really very simple. People just make it too complicated, for what reason? i don't know. I'll right these out in rules.

1. Know your maintenance calories.
Not from some goofy formula from webpages, but actually test it yourself. A very simple method is multiply your weight by

Sedentary 10-11
Lightly active 11-12
Moderately active 12-13
Very active 14-15
Extremely active 18-19

Eat at that level till you stop losing or gaining weight. Before I forget, this method you don't need to worry about eating back your calories.

Purpose
To make sure you're eating enough calories. This is a big reason people stall out, they just don't eat enough. Food has a thermogenic effect, what this means it increases body temperature because as assimilation requires energy. The more food you consume the more energy your body will produce in terms of heat production. Heat production is a byproduct of calorie burn. The more food you eat the more calories you burn, literally. The less you eat the less calories you burn. Use food to your advantage. if you don't eat enough food your body will perceive this and slow down your metabolic rate. It does this by a few methods, but one method is stripping of muscle which will slow down your metabolic rate. It will also slow down metabolic rate via thyroid function. You have 3 things working against you if your calories are to low. Lower muscle mass, slowed metabolic rate by the thyroid, and a low thermogenic effect of food. Food keeps the body working optimally.

2. Create a deficit.
Once you found your maintenance calories. Subtract 10-15%.

Purpose
This is a small deficit, it's not big enough to trigger the issues I listed above.

3. How quickly should you lose?
I like lyle's approach to this. He divides people in to categories based on body fat percentage.

Men Categories
Category 1: less than 15% bodyfat.
Category 2: 16-25% bodyfat
Category 3: 26 > bodyfat

Women Categories
Category 1: Less than 24% bodyfat.
Category 2: 25-35% bodyfat
Category 3: 35% > bodyfat.

You should lose about 1-1.5lbs a week. This is not based on weekly weigh ins, it's based on 2-3 week weigh ins. If you don't lose about 3.0 - 4.5lbs in 3 weeks. You reduce your calorie intake by 10%. If you're losing more than this increase your calories by 10%. People in category 2 and 3 and shoot for about 2lbs loss a week. People in category 1 should shoot for 1lbs a week.

TDEE + 3500

4. Carbs and more carbs
The most critical macro nutrient is protein. You should consume about 1g of protein per pound of Lean body mass. I like the ratio 50% protein 25% fat 25% carbs. This is just a starting point, these ratios aren't necessary at all. I don't care what your macros are as long as you get about 1g of protein per pound of lean body mass. You will find optimal carb levels for yourself eventually, so whatever method you choose doesn't matter. The 10-15% deficit listed above should come from carbs if you're not losing weight. If you do low carb and not losing. Carbs are important for thyroid regulation(low carb diets slow down your thyroid function). So I wouldn't cut them out completely. If you're one of those ketosis people, I kind of am. You should do something similar to CKD(cylical ketosis diet) to prevent thyroid problems. This just involves low carb for 5 days, 2 days of high carbs. That's all.

5. Get your rest
Every 3 months take a week off. This will restore your hormonal levels to some degree. Help your body grow and get stronger after those 3 months. results are a 2 part equation, rest and recovery. Make sure you get your rest. The people who are in a plateau who exercise a ton, this is why... you're not recovering properly. and more than likely not eating enough as well. Food is needed for recovery.

6. If it ain't TDEE+3500 it ain't fat bro
This is my buddy's razi's quote i love it. It's so true. You gain a pound in a week, or 2lbs in week and people panic. To gain a pound you have to eat at your maintaince + 3500 calories, to gain 2lbs you need to eat 7000 calories. If your maintenance calories is about 2000 calories and you gain 2lbs in a week. Do the math. 7 days per week.
2000 * 7 = 14000, plus the 2lbs = 7,0000. This means you ate 21,000 calories in a week to gain those 2lbs. If you didn't eat what the math tells you, ITS JUST WATER stop stressing.

I recently got off a really intensive program, weight shoot up 7lbs in 2 days. It was just from lack of carbs in my system, now since i increased them my muscles got full of glycogen and water. The scale is a poor method to gauge success.

Summary
Step 1.Find your maintenance
Step 2.Lose weight at a optimal pace 1.5lbs a week +10% or -10% (from carbs)
Step 3.Get your rest
Step 4. If you're stuck read step 1.

not rocket science.


Could you list your qualifications?
April 14, 2012 2:56 PM
bump
April 14, 2012 3:11 PM
laugh I came on here to be a smart-ass, which I'm totally not on these message boards (In real life??? Absolutely!!). Anyway I was going to go all off on you for there is no one right way to lose weight and then I read what you wrote and you're right. lol. Thank you for putting in there that you gotta do what works for you....that your recommendations are a starting point but you gotta do some adjusting along the way. Too many people think they just calculate once (or every 10lbs lost) and that's the end but it definitely requires some effort to find the "sweet spot" that works for you.

And....so simply put...TDEE+3500!! Love it!! I do get tired of reading people who "gained" 5lbs overnight and have decided to quit.

Thanks for posting...flowerforyou
April 14, 2012 4:12 PM
QUOTE:

Did step 1 and 2 and it comes out pretty much at the level Mfp gave me. BUT- this tells me not to eat back exercise calories and MFP tells me to. Is this why I'm not losing weight? When I eat back my calories I'm eating at what this tells me is my maintenance.


MFP or the calorie multipliers i listed aren't set in stone. They are just "estimates" as i said many times you have to adjust your calories up or down based on the results you get. If you're not losing weight and you're eating a good amount of calories, you cut down on your calories by 10%
  11390926
April 14, 2012 4:13 PM
QUOTE:

When you talk about multiplying weight by those numbers - is it weight on lbs or kgs?


pounds, to convert kilo to pounds multiply the kilos by 2.2, that will give you pounds.
  11390926
April 14, 2012 4:17 PM
QUOTE:

question. How do i Maximize my weight loss. i Weigh 185 and barely work out.... i get work out more but my concern is the consumption of food... how many cals should i be aiming for. MFP states 1200 ... but to eat back the cals ive lost.... please help, i totally feel overwhelmed


Step 1.Find your maintenance
Step 2.Lose weight at a optimal pace 1.5lbs a week +10% or -10% (from carbs)
Step 3.Get your rest
Step 4. If you're stuck read step 1.
  11390926
April 14, 2012 4:21 PM
bump
April 14, 2012 4:21 PM
bump
  4516230
April 14, 2012 4:22 PM
QUOTE:

Could you list your qualifications?


I have been pretty sick with the flu, i read the topic from time to time but don't reply, i saw this question... and i have been thinking about it. Heres my question, what type of qualifications do i need to know about weight loss? I am majoring in biochemistry i didn't learn anything about weight loss there, i also took the NASM CPT(National Academy Of Sports Medicine Certified Personal Trainer), what i mentioned on this topic, didn't come from there either.

What i said is something we ALL KNOW, we all know this stuff. It's the most basic fundamentals to weight loss, yet... for some reason, people still make it super complicated.
  11390926
April 14, 2012 4:25 PM
ahah so true, in fact we simply wait for a new info to poop-out that would explain why in a day we don't see the expected results
That's the human sin : impatience
April 14, 2012 4:34 PM
Bump..... this is interesting and simple.
  3256001

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