I'm already considered "in shape." I work out 5-7 days per week and i eat well - i try to have about 45-50% of my cals from carbs, 30% from protein and less than 20% from fat. so how can i lose weight? i really would like to lose about 10lbs in the next 5-7 weeks. any suggestions?
how to lose...
- Thread starter cryangel4527
- Start date
more protein less carb??
I was told eating more protein makes your stomach work harder, there for your stomach turns into a calories burning machine. maybe someone can verify it.
I was told eating more protein makes your stomach work harder, there for your stomach turns into a calories burning machine. maybe someone can verify it.
I have a few questions... how tall are you, what's your age, what's your sex, what's your body fat %, what's your weight?
If you are already in shape, why do you want to lose 10 more pounds? Have you reached a plateau and that is why you are asking for more help?
I ask these questions because it will determine the type of answers you receive. If you have 10 pounds of BODY FAT to lose, then consider this:
1) Eat 5-6 small meals throughout the day. Each meal should be 3-4 hours apart. Each meal should contain one protein and one carb. Protein takes longer to digest than carbs. So just eating a carb leaves you hungry within an hour or so. Combining a carb with a protein slows the digestion process and leaves you fuller longer. Which is good. To answer some pervious post questions... logically, this would increase the TEF (thermic effect of food- how many calories you burn when digesting food), but I have no evidence to support that. Im sure you could do a Google search for it though.
2) Drink lots of water
3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week. I wouldn't work out 7 days a week because that puts you on the road to overtraining. Elite athletes do not train 7 days a week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.
All of the above things combined will result in fat loss. Hope this gives you some sort of direction to move in
If you are already in shape, why do you want to lose 10 more pounds? Have you reached a plateau and that is why you are asking for more help?
I ask these questions because it will determine the type of answers you receive. If you have 10 pounds of BODY FAT to lose, then consider this:
1) Eat 5-6 small meals throughout the day. Each meal should be 3-4 hours apart. Each meal should contain one protein and one carb. Protein takes longer to digest than carbs. So just eating a carb leaves you hungry within an hour or so. Combining a carb with a protein slows the digestion process and leaves you fuller longer. Which is good. To answer some pervious post questions... logically, this would increase the TEF (thermic effect of food- how many calories you burn when digesting food), but I have no evidence to support that. Im sure you could do a Google search for it though.
2) Drink lots of water
3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week. I wouldn't work out 7 days a week because that puts you on the road to overtraining. Elite athletes do not train 7 days a week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.
All of the above things combined will result in fat loss. Hope this gives you some sort of direction to move in
thanks that helps a lot
madison069 said:
For some this works, just be careful...speaking from experience protein is filling, but it's also calorie dense. it's easy to go overboard on calories (for me) eating more protein. I had trouble keeping track of the calories, since one piece of chicken, fish, etc. would never seem like much, but they add up fast.
I personally am better off sticking with lower fat, high fiber such as; whole grains, legumes (high in protein too), fruit, lowfat dairy, etc. and my calories always come in half of what they would if I upped my protein and lower my carbs. Not too mention protein never satisfy, or give me energy as much as it's 'hype' says it does.
Again, this is just my experience. Please no one stone me!!!
No stoning going on here
1 gram of carbs = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
Gram per gram a carb and a protein are equal. The difference comes in satiation (is that spelled right?). We feel fuller when we have carbs because they usually satisfy our craving (because of the rise in blood sugar). Once the blood sugar level returns to normal or below normal we "feel" hungry again.
Protein does not have this affect on blood sugar. But eating a carb and a protein together is best. It slows down the digestion rate (feel fuller longer) and it does not cause the blood sugar to spike as fast as eating a carb alone.
1 gram of carbs = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
Gram per gram a carb and a protein are equal. The difference comes in satiation (is that spelled right?). We feel fuller when we have carbs because they usually satisfy our craving (because of the rise in blood sugar). Once the blood sugar level returns to normal or below normal we "feel" hungry again.
Protein does not have this affect on blood sugar. But eating a carb and a protein together is best. It slows down the digestion rate (feel fuller longer) and it does not cause the blood sugar to spike as fast as eating a carb alone.