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Losing Weight ? Meal plan ? Online Helper ?
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Losing Weight ? Meal plan ? Online Helper ?Posted:
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I currently weight 205 pounds around 5'9 i used to weight 170. i am slowly getting addicted to fast food restaurants and junk food. i try to lose weight before or eat better but i don't know where to start and what to believe.
any tips? websites ?
any tips? websites ?
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RobTheIdiot (04-18-2017)
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Go to [ Register or Signin to view external links. ] and make an account (it's free) and then plan out a diet and stick to it.
It doesn't matter what's in the diet, aslong as your overall calories are less than your body needs then you'll lose weight.
There are calculators to try and predict your TDEE (Total Daily Energy Expenditure) which is basically the amount of calories your body needs to keep that weight. If you eat more calories than that, then you'll gain weight and if you eat less then you'll lose weight. These calculators are extremely inaccurate though, so it's best to just use trial and error and find out for yourself.
So say for example, make a diet that has around 2000 calories and try it for a week, did you lose weight, gain weight or stay around the same? If you lost a little weight, lower the calories down to 1800 and check back in another two weeks to try and lose more.
Aim to be losing slightly less than 1KG per week and within a few months you'll be a lot lighter.
It doesn't matter what's in the diet, aslong as your overall calories are less than your body needs then you'll lose weight.
There are calculators to try and predict your TDEE (Total Daily Energy Expenditure) which is basically the amount of calories your body needs to keep that weight. If you eat more calories than that, then you'll gain weight and if you eat less then you'll lose weight. These calculators are extremely inaccurate though, so it's best to just use trial and error and find out for yourself.
So say for example, make a diet that has around 2000 calories and try it for a week, did you lose weight, gain weight or stay around the same? If you lost a little weight, lower the calories down to 1800 and check back in another two weeks to try and lose more.
Aim to be losing slightly less than 1KG per week and within a few months you'll be a lot lighter.
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Slow down on the foods that really kill you and try and drink water more than any pop or sweet drinks. Its all about what you put in
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Hey if you love the foods you love and you know you're eating to much of it cut down on what you're eating also add something healthy to the meal you're eating , Also don't start going in to a depression mode because this will hurt you the most this can make you feel unmotivated about yourself and make you not be determined to lose the weight so keep positive thoughts up and running and eat what you love but cut down on the portion of what you're eating and add some healthy ness to it this is all i can say due to me being over weight back in the day now i and more healthy and more positive then I would ever be
Try out Insanity videos on YouTube if you have nothing to do and have space in your home to do enough exercise then go for it hope i helped
Try out Insanity videos on YouTube if you have nothing to do and have space in your home to do enough exercise then go for it hope i helped
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It's all about self control and consistency man, you can do it just don't give up!
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Eat vegetables and salads
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#7. Posted:
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Losing weight is actually very simple. How fast you wanna lose weight, other things could factor into it such as exercise, cardio and other things.
But, if you're not into all that, your best option would be to do the following.
But, if you're not into all that, your best option would be to do the following.
- Drink a lot of water (~1 gallon per day)
- Eat less calories than your body burns ( ~ 2000)
- Stay away from unhealthy fats, sugars, sodium, etc.
- Eat smaller meals, more often, doing so will increase your metabolism thus causing you to lose weight
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Depending how busy your schedule is, you could try Intermittent Fasting which allows you to eat more freely.
The idea is for you to have an "eating window" to eat your 2000 calories per day and fitting in all your macros/micros.
It's easier for you to eat what you want because the "eating window" is small. It's usually 6-8 hours and eating 2000 calories in 8 hours is a lot easier than eating 2000 calories in 12-16, depending what time you wake and go to bed. So, for example, you wake up at 9 am, fast till 12 PM and eat till 8 pm. Once 8 pm hits, you don't eat until 12 again the next day. If you have a busy schedule, this method is very useful and makes it easy for you to eat as you wish AS LONG as you stay in calorie deficit.
The idea is for you to have an "eating window" to eat your 2000 calories per day and fitting in all your macros/micros.
It's easier for you to eat what you want because the "eating window" is small. It's usually 6-8 hours and eating 2000 calories in 8 hours is a lot easier than eating 2000 calories in 12-16, depending what time you wake and go to bed. So, for example, you wake up at 9 am, fast till 12 PM and eat till 8 pm. Once 8 pm hits, you don't eat until 12 again the next day. If you have a busy schedule, this method is very useful and makes it easy for you to eat as you wish AS LONG as you stay in calorie deficit.
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Stay away from fast food and try to eat a little less calories everyday. You can find calorie calculators online that calculate how much you should eat based on your weight/height. If, for example, it says you need to eat 2000 calories a day, then eat 1800 calories a day. You'll start losing weight if you do that and if you maintain a healthy diet. Stay away from sugars, such as soda, chips, etc. Eat a bit lighter. You'll see results.
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Losing weight is actually very simple. Just intake less calories than your body uses daily. I would start by calculating your BMR (Basal Metabolic Rate). This determines roughly how many calories your body burns daily by itself. For example my BMR is roughly 2753 calories a day. Of course, this isn't going to be spot on so give or take a couple hundred calories. If I wanted to lose 1.4 pounds a week, I would cut my calorie intake down to 2000 calories a day (Or less) assuming your body needs to burn 3,500 calories to lose a pound of fat.
BMR Calculator - [ Register or Signin to view external links. ]
BMR Calculator - [ Register or Signin to view external links. ]
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