Looking to lose 3 - 4 pounds a week.

My Advise

Hello Antrel

Well let me say first of all you have gotten through the hardest step of your journey, i myself have lost alot of weight 229lbs alltogether now and i have done it in how i perseve to be the only real long term option that is 100% GOOD FOR YOU.

I am talking about nutrition... not any old food... no counting calories. and no 6hours in a gym everyday of the week. no DIeT...

Diets are all about depriving your body of certain things. wether it be carbs, protein, fibre etc etc... and the truth of the matter is we need all of thise things. we need to think on a cellular level how to feed our body in a correct way for it to work the way we have been designed to work.

please do not follow any faddy diets. because i ahve tried them all and the second you come off it and eat normal the weight piles back on..

lets talk about a realy lifestyle change which factor in many components. When we talk about over all wellness and a healthy lifestyle exercise is only considered to be a mere 30%... where as nutrition and feeding your body the right fuel. is 70%...

i am a personall wellness coach so i can help you with this. i wont promote my services or sites on here as i am not about spamming but if your serious please message me.

i can set up a board on here about all the different areas of wellness if this is something someone may be interested in...

I wish you luck and prosperity.

B xxx
 
If you want to help, it shouldn't be in private. Help here. If not, all you're doing is spamming in disguise.

I'd also like to see your peer reviewed stats on the 70/30 numbers you've thrown out, please.

And if you wish to be taken seriously as a professional, piecing together sentences that can be comprehended would be a great start.
 
I'm currently running the same approach and have lost over 120lbs in the past year or so.

I didn't read all the responses (so I don't know if this has been said already) but I'm gonna tell you this: take a daily multi vitamin.

I just finished 2 classes in nutrition sciences, and what I've learned is that when I or you reduces their intake of fuel (Kcalories) your body is also reducing it's intake of essential vitamins and minerals. By taking a daily supplement your body will get what it needs to regulate body functions and should keep your BMR (Basal Metabolic Rate) near normal. But remember to keep your TEE (Thermic effect of exercise) up by working out or running.

I've got 30lbs to go to my goal weight and this diet in addition to running 2.5 miles everyday seems to be working.

I hope my knowledge helps.
 
Focus on quarter to quarter, or at least month to month instead of week to week.

Anxiety is your enemy. There is no point to lose weight so quickly. 800-1000cal/day is nonsense.
 
This is a very old thread. The poster wanted to lose the weight before the end of 2006.

After such an extreme diet he has probably regained it all long ago....
 
Dezie said:
I just finished 2 classes in nutrition sciences, and what I've learned is that when I or you reduces their intake of fuel (Kcalories) your body is also reducing it's intake of essential vitamins and minerals.
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This isn't necessarily so.

Take this as an example:

John Doe eats a surplus of calories and gains weight most of his adult life. The foods comprising said calories are highly processed and stripped of most of their nutritional quality.

In an attempt to improve health and control his weight problem... he makes dietary changes. These include reducing his calorie consumption to deficit territory and "cleaning up" his food selection to include whole, natural foods that are nutrient dense and balanced.

In this situation, which is common I might add, John Doe reduced calories while increase nutrient quality.

You can eat very few calories and still do a very good job of obtaining the essential nutrients as long as you're smart about it.

By taking a daily supplement your body will get what it needs to regulate body functions and should keep your BMR (Basal Metabolic Rate) near normal.
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While I take a multi myself, before I go around throwing around advice about taking one, I think it's better to tell people to focus on nutritional quality. Multis are not perfect and a balanced diet of healthy foods will most likely "win out" at the end of the day.

Also, BMR is going to fall whenever you're dieting.
 
my advice....

1) No liquid calories (with the exception of a post-workout drink).

Get rid of all the juices, the sodas, and the sports drinks. Liquid
sugar is the last thing you need when you are trying to lose fat.

You must also limit your alcohol intake – especially if you are
adding mix to drinks…that is a double calorie bomb! A single “Jackand Coke” is over 200 calories (100 calories from booze and 100 calories from mix).

2) No fast food.

Do not eat at fast food restaurants. Even if you choose what you
think is healthy, remember this:

Fast food restaurants are all about profit.

And in order to profit while giving you cheap, quick, and easy to
prepare foods, the quality of the food ingredients will be poor -
especially the protein.

Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that’s just
politically-correct opinion. If it’s fast food, it’s poor food.

Walking into a burger joint and grabbing a chicken breast on a
white bread bun with a piece of old lettuce and a half-green,
half-pink tomato is “barely” healthy eating.

The politically-incorrect truth is that it’s going to take time and
effort to eat properly. You will have to plan, shop, and prepare
healthy meals. You will have to spend time cleaning, cutting, and
cooking your food. That’s the truth.

But believe me, it will taste so much better than fast food, and
healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.

Make one small improvement to your nutrition everyday for the rest of your life.

3) Eat more fruits and vegetables.

If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).

Stick with fiber-rich fruits and vegetables – organic if possible.

4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).

Most nuts are roasted in oils (possible source of trans fats), so
stick to natural or dry-roasted nuts.

Don’t panic…this small amount of nuts won’t make you fat, but will fill you up and help you lose weight.

5) Be consistent with your workouts.

And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.

It doesn’t matter if you train in the morning before or after
breakfast, or at night before or after dinner, or at 1pm on days
when the moon is in line with Saturn…don’t worry about the
details, just train consistently.
 
The best way to increase metabolism rate is to eat less each meal and have more meals a day. That way, it keeps your system working and it helps to increase your metabolism rate. You have to consciously remind yourself to eat less per meal if you want to use this method
 
MellyP said:
Drink more water - The more you drink the more you shrink. You should never be dehydrated. 2 - 3 litres every day.
cut out starchy carbs completely, eat balanced protein and veg just small portions. no fat, no sugar. Oh and no alcohol! This will intitally move the weight off fast, but then you will need to start slowly adding more food. Fresh- no packaged processed food as they hold too much sugar , salt and hidden chemicals. Add fruit and mixed grain bread slowly one peice per day until your body can metabolise the increase in food without it being turned to fat. And Keep moving even if it's walking 30 minutes or climing some stairs, it all helps. Remeber excessive exercise and weight training will spike hunger bigtime. I hope that helps
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Great Advice!I definitely agree that water makes you lose more weight.
 
grace177 said:
The best way to increase metabolism rate is to eat less each meal and have more meals a day. That way, it keeps your system working and it helps to increase your metabolism rate. You have to consciously remind yourself to eat less per meal if you want to use this method
Click to expand...

This is a diet myth. There is no benefit to having more meals unless it helps you to keep within your calorie limits.
 
Whoop, first forum post

3500kcal= 1 pound of fat. So you'll need to have a caloric deficit of 10500 every week. Exercise will defiantly help but the main fat loss will be in dieting. I would recommend doing 2x 24 hour fasts a week. This will cut your calorie intake and you'll reap the benefits of fasting, after the 16 hour mark of fasting your Growth Hormone levels will rise and insulin levels will drop which puts you in a fat oxidation mode. Don't worry about training on an empty stomach, it fatally feels good. Your muscles won't break down as long as you compensate on the other 5 days of eating between 80-120 grams of protein a day. Hope this helps. It works a treat for me
 
you may try the lemonade diet

The Lemonade Diet is a short-term, cleansing diet that is similar to a juice fast in many ways. While you are following the diet (10 to 40 days), your sole source of energy and nutrients is a lemonade made with fresh-squeezed lemon juice, purified (non-fluoridated) water, Grade B maple syrup, and cayenne pepper. In addition, each morning, you drink a salt-water flush, and each evening you drink a laxative tea. The only other beverages allowed on this diet are pure (non-fluoridated) water and peppermint tea.

There is a strict regimen for ending the diet, beginning with fresh-squeezed citrus juices for approximately 36 hours, and then gradually moving to raw vegetables and fruits or to cooked vegetable soups over the course of three to five days after ending the regime.
 
Other people have written about the lemonade diet here. It's not sustainable and people report feeling very sick on it. Why not try something sustainable, Wolffish, like a lower calorie diet (in accordance with your BMR and needs)? That way you won't get to the end of your "diet" and then pile all the weight back on, like with the lemonade diet or other such faddish nonsense. Making lower calorie choices is something you can maintain for life.
 
I'm in a similliar predicament as Antrel, with needing to lose 30 pounds to attract women and hope to do it in about 3 months. Currently, I'm at 250 (Maybe, a bit more.) while sitting at 6'2". Basically, my plans are to limit my caloric in take to 1500 per day and work out 2 hours a day for 6 days a week, except for sunday when I just do cardio. I'll probably have half an hour to 45 minutes of cardio per day with the rest of the time left for alternating lower and upper body weight training every other day. I believe working out like this could very well help me drop at least 2 pounds per week with higher weight loss during the first month. Even if the weight does not drop as quick as I hope all the toning will make me at least look healthier, and if I keep this up for a year, which isn't that hard of a work out in the first place. I'll definitly be at a desired physique. Does this sound reasonable or even healthy?
 
Yes, it actually IS possible to lose 3-4 pounds a week without slowing down your metabolism much, starving yourself or falling sick. There's no magic - it's 100% related to how much effort you put in, that's all. Eat 1200-1600 calories a day, no more and definitely no less. Stick to the 8 cups of *cold* water a day, do intense cardio every single day of the week except for one day, where you do yoga, for example. Or just go walking for a few hours. This intense cardio isn't cycling or running, no, this is P90X, Insanity and the like for about 2 hours (around morning), then another 2 hours of lighter (dance, running, swimming, aerobics - whatever your butt desires). Watch what you eat - every sugar gram counts. Do not go over 15 grams of sugar a day. Lots of fiber. Lots, lots of protein. You still cannot forget your carbs and fats, they're just as important. I would also suggest walking around/being active as much as possible, besides the 4 hour workouts a day. Yeah, it's that hard to lose 3-4 pounds a week. Eat everything that will boost your metabolism - drink lots of green tea and so on. Also, you can and probably should add treatments like hot yoga, velashape and etc, to speed up the results. Obviously a program like this can and should only be applied for a couple months, so that you can get that jump-start in your goal, then you should slow down a little bit and take it easier. Done it, kept my results, am still perfectly healthy and toned.
 
Pretty much helps for everyone here! So for all those who think intense exercise helps, be sure you understand how fat loss also works. The more you exert too much effort, the more will your body need more food. Who wants to feel hungry and just ignore the hunger? You won't even want that, right? So, take this as a very good input. Great post MellyP! :party:


Originally Posted by MellyP

Drink more water - The more you drink the more you shrink. You should never be dehydrated. 2 - 3 litres every day.
cut out starchy carbs completely, eat balanced protein and veg just small portions. no fat, no sugar. Oh and no alcohol! This will intitally move the weight off fast, but then you will need to start slowly adding more food. Fresh- no packaged processed food as they hold too much sugar , salt and hidden chemicals. Add fruit and mixed grain bread slowly one peice per day until your body can metabolise the increase in food without it being turned to fat. And Keep moving even if it's walking 30 minutes or climing some stairs, it all helps. Remeber excessive exercise and weight training will spike hunger bigtime. I hope that helps
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AHello. I am new to this forum and i would like to lose 3 pound a week. In the last year i have gained 20 pounds and i would like to lose them as soon as possible. Although i go to gym nearly 3 times a week, i can't lose weight. I feel hungry very often and i feel stressed a lot of hours during the day. When i feel stressed i usually eat. It relaxes me and i think it gives me support. However, eating isn't a good decision because after eating, you feel more bad than before because of remorses. I would like to disconnect my feelings of stress with my habit to eat but it isn't so easy.
 
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