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Carbohydrates or Calories
t3design:
Here is a calculator for estimating BMR (Base Metabolic Rate) and Activity calories: http://www.exrx.net/Calculators/CalRequire.html
I plugged in my info and using Body fat percentage it got my BMR very close (I've had it measured using the Oxygen uptake method), and using height it was about 100 calories low (about 5% off).
Still, it will give you a very good idea of how many calories you need to "maintain" your current body at rest. Remove about 500 calories a day and add in calories for any activity and you will loose weight in a controlled and healthy way. Better to eat high volume/low calorie foods (they are more filling and almost always better for you) than low volume/high calorie foods (usually fats and sugar laden stuff), but really you can eat whatever you want if you stay under the calorie needs.
Two things are notable:
1. diet soda creates the same response (insulin and blood sugar response) as sugar soda. So if you eat carbs and drink a diet soda your body will put the extra calories (from the carbs) into fat cells. Eating to many carbs reloads your fats cells whereas lean protein, fibrous veggies and legumes have a lower probability.
2. it takes years (probably at least 7) for a fat cell to die and go away. When you loose weight you unload the fat cell, but it is still there. When you over-eat your body has a pre-made and ready storage place for the extra energy (stored as fat). So you have to loose the weight and then keep it off for a long time before you can "binge" and not gain weight immediately. Skinny people with low body fat can over-eat and not gain weight because their body does not have a place to store the extra and just dumps it. IF they over-ate consistently over time their body would build the fat cells to store the extra.
ChadTower:
--- Quote from: CCM on November 26, 2012, 10:50:40 am ---How do you manage to "sneak" on 25 pounds??? The only way to add that much weight is eating like a complete pig, have some self-control!
--- End quote ---
Especially if your BMR requires 3455 calories a day to maintain bodyweight.
kahlid74:
There are many thoughts on how to lose weight and how to keep it off so I'm not going to dive into those. What works for me is understanding servings, portion control, eating habits and exercise.
Serving Size:
The size of your closed fist is one serving (Circumference, not width). When eating a meal try to use a 1x1x2 ratio, where 1 serving is meat, 1 serving is carbs and 2 servings are vegetables.
Eating Habits:
Do the best you can to keep your metabolism working as much as you can. Try to snack every two hours in small healthy ways (Handful of almonds, granola bar, banana, etc.). Don't forget that often times you're not hungry, but actually thirsty and mistaking it for hunger.
Exercise:
Dieting is big, but living a healthy life is equal parts what you eat and staying active. Push yourself to get in at least 30 minutes every day of cardio. If you can do it, push for 5 days a week of running, two days a week of walking/resting and then maybe weight training to build muscles back up?
The above worked for me. I went from 235 to 185. I run at least 5 times a week for 30 minutes a time and do my best to stay away from sugar deposits like candy bars/soda. I'm not ripped, but I'm healthy and that's the important part for me. I want to see my grand kids and teach them how to build arcade machines.
Cakemeister:
--- Quote from: Xiaou2 on November 24, 2012, 04:13:48 pm ---
Ugg. Why Bacon?! One of the most fatty, greasy, cholesterol packed meats...
--- End quote ---
And one of the tastiest.
ChadTower:
Do not speak ill of The Bacon. :bat
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