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How to lose weight

  1. Jul 8, 2007 #1
    I am 5'10 & 92.5kg. And looking to lose some substantial weight like 15kg or more in order to get into some competitive endurance sports.

    What are the best ways? How long would it take?

    I am thinking of doing lots of excercises and becoming a vegetarian with a low fat diet. So have a high carb diet as needed for endurance sports. Anything else?
     
  2. jcsd
  3. Jul 8, 2007 #2
    LOL start weight training doing olympic lifts, don't become a vegetarian, eat the right amount of fats, protein and carbs, do HIIT. do research
     
  4. Jul 8, 2007 #3

    siddharth

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    Thermodynamics says all one needs to do is eat less and exercise more. Running, walking, sport, whatever.
     
  5. Jul 8, 2007 #4
    If you want to become a vegetarian, go ahead, but I don't know that a vegetarian diet would be good for sport performance seeing as you would want to build muscle mass. The magic recipe(imo) as siddharth already pointed out is a moderate caloric intake and daily exersize (at least 20 mins a day)(As for the caloric intake, around ~1600cals/day is about right for me if I gain some weight, I don't know what is right for you). If I do any heavy exersize I eat another 200-400cals depending.

    Weight training is supposed to be very good for losing weight because the added muscle demands energy from your body passively, all the time, raising your metabolism and making it easier to lose weight.

    Oh and I have heard that you should aim to lose not much more than 1kg/week unless you want to risk loose skin (as well as other health related issues I presume).
     
    Last edited: Jul 8, 2007
  6. Jul 8, 2007 #5
    I have tried a vegetarian diet before and it works better than anything. That was with no sport whatsoever. But if I want to do sport than I guess I need to eat more including meat. But my first priority is to lose the weight.
     
  7. Jul 8, 2007 #6

    Astronuc

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    Diet and exercise. I would provide the same advice as dontdisturbmycircles.

    With respect to diet, reduce and eliminate processed foods and simple sugars. Eat lean meats, vegetables and fresh fruit. Breads should be whole grain.

    Start walking 2 miles (~3.2 km) each day, and ease into running. Then extend the distance. Also, do stretching exercises.

    I run or walk a few miles a day. I also run hills. In addition to running distance at a moderate pace, I interject sprints, especially on hills, or on flats toward the end of a distance run. Back in my university days, I'd run 3-5 miles, and then do a set of sprints over 100m, 200m or 400m.

    Find some light weights, e.g. 1, 2, 5 kg, and start weight-training. Slowly build up to heavier weights.

    At 5' 10", one should target about 75 +/- 2 kgs.

    My heaviest was about 83 kgs (I'm ~ 5' 8''), but my fat content was only about 5% or less. It's gone up a bit since then, but at the moment I'm about the same mass as I was in high school ~35 years ago.
     
    Last edited: Jul 8, 2007
  8. Jul 8, 2007 #7

    JasonRox

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    Just eliminate red meat and pork. That's what a lot of athletes do nowadays, or the hockey players anyways.

    Like, Astronuc said, fresh foods and foods low in processed sugars.

    If you drink and consume a lot of dairy, maybe stop that and only have 2 servings a day. Dairy isn't easy for the body to consume. Anything that isn't easy for the body to consume can cause weight gain and slow down recovery in sports. Which is why athletes no longer eat red meats and pork. I know most people think Milk is like the healthiest thing ever, but I hate to burst their bubbles, but Milk is not even close to the healthist thing.

    You know you're losing weight at a safe rate if you're losing 1kg a week, so 15 kg is 15 weeks. Anything faster isn't good.

    I would say exercise, but in general I believe it's all in the diet. People eat **** nowadays and I believe that's the main reason for the obesity epidemic. In the past, especially the rich, they did virtually nothing and didn't gain weight. I don't know of too many fat aristocrats of the past. So basically raise your standards when it comes to food. If you eat at McDonald's, your standards are very low. If you eat frozen diners, your standards are still low. And so on...

    Of course it's a pain to cook and prepare things, but you know what, it tastes sssssssssssssooooooooooooooooooo much better. MMMMMMMMMMMMMMMMMMMmmmmmmmm...... ggggooooooooooddddd.

    After awhile, you think it's so bad. I know people have "no time" in the morning, but even when I started work at 6am I had time to make chicken bacon and eggs before work everyday. It takes 15-20 minutes to make it and eat it. If your life is in such a rush that you can't even make a good meal, try evaluating the way you lead your life. If you like a rushed life, evaluate your life in such a way so that you can fit cooking meals in somewhere. Even if you rush to cook it, that's fine. I, myself, enjoy a rushed environment at work and a semi-rush after work with a dead night every now and then. I strive at being rushed and being fast-paced.

    Note: I ate beef last night for the first time in 7 months and I felt like pure ****. My stomach definitely can't handle it anymore. It was a burger at Kelsey's though. I don't think I'll try beef for atleast another 6 months.
     
  9. Jul 8, 2007 #8
    Diet and exercise.

    All that really matters in terms of weight loss is Calories in-Calories out. You need roughly 2000 Calories per day to maintain your weight, if you are trying to lose weight you should only cut out about 500 Calories per day. Any more than that and your body's metabolism will just slow down and it will be harder to lose weight.

    How to lose weight:

    1.) QUIT DRINKING. Consuming alcoholic beverages even just on weekends packs on tons of calories.

    2.) Drink only water. Cut out all fruit juice drinks and soda. OJ, cranberry juice, etc. all have about 200+ or more calories for a typical serving a person would drink.

    3.) If food comes in a package, don't buy it! This is really hard to follow, but try to buy as little packaged and processed foods as possible. Buy only fresh meat and vegetables. Stuff like frozen vegetables, yogurt, and eggs would be OK though.

    4.) Low fat diets aren't the best. Just cut out saturated fats. Use only olive oil for cooking and eat lots of nuts. Diets high in mono and unsaturated fats are good for you. A big way to cut out bad fat is to eat as less cheese as possible and avoid deserts.

    5.) Definitely lift weights. The more muscle mass you have the more calories you will burn while at rest.

    6.) Cardio! Probably the most important part of weight loss. Try to run/walk as much as possible. Swimming is also very good for you.



    Trying to lose 15 kg AND keep it off is going to take a while. Probably at least a year (you really want to try to just lose 2-3 kg per month, anymore than that and you are starting to push it). Just stay motivated. Try to find someone else who wants to lose weight too that you can exercise with. People who have partners to exercise with tend to stay motivated more and lose more weight.
     
  10. Jul 8, 2007 #9

    chroot

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    Losing weight and keeping it off really requires lifestyle changes, so I don't advocate that you begin any kind of diet or exercise program that you don't sincerely believe you will continue doing long-term.

    In my opinion, the best ways to lose weight are:

    1) Condition yourself to eat only when genuinely hungry. There's an entire spectrum of sensation between hungry and satiated, and many people are not familiar with most of it. It's okay to have your stomach rumble from time to time, and it's normal to salivate over the thought of the sandwich you're going to eat at lunch. If you go through your day casually munching every time you feel the slightest hint of hunger, you're going to be overweight.

    I've never been overweight, but one method of avoiding snacking that I've heard used with success is simply deciding that you're going to brush your teeth every time you eat anything. This simply makes you think twice about small snacks, and encourages you to consolidate your eating into actual meals.

    2) Condition yourself to eat only until you're "almost" full. Most people will go to restaurants and eat until they're literally uncomfortable. It's very tempting, but you need to train yourself to stop eating once your hunger subsides, and long before you actually feel "stuffed." If you truly can't control yourself at restaurants, try to limit how frequently you eat out.

    3) Eat multiple small meals. You don't want to provoke your body's starvation mechanisms, which means you don't want to eat nothing but one large meal every day. It's much easier on your body to eat multiple small meals (400-500 kcal each) several times a day. It's also much less likely that you'll overeat, becase you're not going to surround yourself with 4,000 kcal of spaghetti at once and then be tempted to eat it all. One of the largest correlations with the recent obesity epidemic is simply the gargantuan portions people now consider "normal."

    4) Eliminate sugary soft drinks. Many people consume 400-600 kcals or more a day of pure sugar. Your body doesn't need this, and you're typically consuming it when you're not genuinely hungry. For some people, cutting out soda is all it takes to begin healthy weight-loss.

    5) Replace high-calorie foods with low-calorie foods. Learn to enjoy fresh fruits and vegetables. Focus on the characteristics you genuinely enjoy -- crispness, taste, tang, mouth-feel, whatever -- and soon you'll be desiring them.

    6) Low-intensity exercise is far better for weight-loss than high-intensity exercise. Some people, desiring to lose weight quickly, will go and practically kill themselves on a treadmill or exercise bike for a few days in a row. It's not sustainable, it's not good for your joints, and it's not even good for weight-loss. You should not be exercising hard enough to be out of breath. Walking, light jogging, leisurely cycling, are excellent. Intense exercise does build up your cardiovascular system, but it's not appropriate for weight-loss. Interval training (brief periods of intense exercise) is also acceptable.

    Try to integrate these kinds of light exercises into your daily routine. Walk to lunch every day instead of driving. Ride a bike to your local convenience store. If you can find ways to integrate exercise into your life in such a way that it doesn't need to be planned or prepared for, you'll be much more likely to continue doing it.

    - Warren
     
    Last edited: Jul 13, 2007
  11. Jul 8, 2007 #10
    Join salsa. I did it for a month (5 days a week), and I totally slimmed out. Surprising actually... but the routine was very vigorous.
     
  12. Jul 8, 2007 #11
    I think chaoseverlasting, has hit on one of the great points for weight loss, enjoy it! Do something that is really fun.
     
  13. Jul 8, 2007 #12
    Go ride your bike!
     
  14. Jul 8, 2007 #13
    That is good advice. i was on some of a program 2 years ago and lost 8kg basically eating a vegatarian subway every week day without much excercise. However put it back on again plus more. But that is because I stopped eating the subways.
     
  15. Jul 8, 2007 #14
    You should exercise whether you want to lose weight or not, so just get in the habit of swimming, running, biking, rowing, or something as often as possible. You want to ease yourself into it by doing the chosen activity 5 or 6 times a week for maybe 30 to 60 minutes.

    I disagree with chroot's advice (the snippet you just quoted; the rest of his tips are good). I think it's best that you just start doing something, no matter how minor it may seem. You might say, "Every weekday, I'm going to jog around the block," or "Every other day, I'm going to go to the pool and do a 500 free." You'll feel a lot more confident because you'll feel like you're making progress (and you will be).
     
  16. Jul 9, 2007 #15
    Mt. Rainier diet. Eat whatever you want in as great of quantity as you want. All you have to do is climb 4,100 meters per week either on foot or a bicycle. I will guarantee that you will have no fat on your frame in no time. (Of course, you may also die, but that is another issue).
     
  17. Jul 9, 2007 #16
    So a 4.1km uphill ride or walk. How steep is the climb? How would you find such an uphill or mountain?
     
  18. Jul 9, 2007 #17

    Integral

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    Sometime around last Thanksgiving (end of November) I started a daily walk of 35-40min with my dogs. Since then I have steadily been losing weight. I have dropped nearly 20lbs and am not sure where it will stop. I need to lose more. I was a bit over 250lb (~113kg) I am now below 240lbs. I have not changed my diet in the least. My walk is just short of vigorous, cus the dang dogs keep stopping to sniff.
     
  19. Jul 9, 2007 #18

    ranger

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    Portion your meals...
     
  20. Jul 9, 2007 #19
    I'm a big believer in playing a sport for exercise along with weight training. I got so sick of riding the bike and doing the hampster thing on the treadmill. My gym has racquetball courts and a half hour in there you can really get your heart pumping. The great thing is that it's a lot more fun and you'll tend to stick with it longer. Plus, you won't just be loosing weight you'll be getting your body as a whole in better physical condition.
     
  21. Jul 9, 2007 #20
    Theres some good advice here and some misguided.

    Diet (properly proportioned meals, not low fat starvation) is key to weight loss, but without a proper resistance program, (not running or swimming but weights) you will loose as much muscle as fat. Goal is to be lean, not thin and skinny/fat. chroots lifesyle change is the key. A diet/fitness plan is short term thinking. Your life should consist of constant diet/fitness variations indefinitley.

    Weights > Diet > Cardio (if really needed)

    Go here www.t-nation.com and read
     
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