Let’s Talk about Diets

By Myself™ on Oct 21, 2005 | Reply

Try this, you can feel and see results in about three days. Muscle will outweigh the fat so don’t let the scale discourage you :).

For exercise, try switching it out everyday, so your body doesn’t get used to the exercise (Monday Arms, Tuesday Stomach, Wednesday Legs, Thursday Rest, Friday Arms, Saturday Stomach, Sunday Legs). Also, one the days where legs or stomach or arms come back around the second workout of the week focusing in that area, try switching the exercise out too. For arms maybe lift weights (if you have none then use cans and be sure to hold them away from you or they won’t work). For stomach, you can sit on a bouncy ball and do crunches (don’t hold onto your legs), for legs, maybe lay on your side propped up on your elbow and lift the top leg slowly up and down, then switch. If you are can’t exercise an hour, that’s fine but try increasing the time every week or so. If you are old enough to buy equiptment or go to a gym, try that. As you get further into it, maybe you can buy some equipment for mainly those three areas I listed. Also, walk home from places or on the commercial break, get up and run wall to wall.
Also, a REALLY good workout is at youtube.com and search for 8 minute abs, 8 minute legs, 8 minute buns, and 8 minute arms. Try doing these on other days (ex.: Monday arms and workout from youtube, Tuesday legs not workout from youtube, Wednesday stomach and 8 minute abs, Thursday rest, Friday arms no 8 minute arms, Saturday no 8 minute abs, Sunday 8 minute legs. Try doing those how I listed above and don’t do it more than once a day along with your daily workout.

For food, which is very important (70% of weight loss is food intake while 30% is excercise, though both are VERY important), try this schedule.

Breakfast:Whenever you wake up or an hour after.

Drink of choice: One hour after breakfast (all other drinks being water.

Lunch: 1 1/2 hours after drink of choice.

Snack: 1 1/2 hour after lunch (or two hours after lunch).

Dinner: 2 hours after snack.

Try portioning your food, one cup for meals and half a cup for snacks and drink of choice. As you get more used to this, you can decrease your portion sizes.
Also try measuring your calorie intake and try exercising over the amount of your intake to build muscle which burns access fat. You can measure that at where it measures EVERYTHING for you :).

If you drink cokes and need help with that, try slowly decreasing the amount of cokes you drink, one day the usual, and decrease half of the amount of that you usually drink until it’s half a cup a day.

While your exercising, I have a problem with wanting to eat then and I’m sure everyone else does too so maybe bring a mug of ice with you and eat the ice so you get a little munch out of it and you hydrate yourself while doing no harm to yourself or your diet.

Hope this helps and good luck!

By AMBER D on Oct 22, 2005 | Reply

Remember - health first. The fastest and safe way is the Atkins diet, but its not as easy as it sounds. A more practical and long term approach is -

By Ray on Oct 22, 2005 | Reply

eat the right things and EXERCISE! You should make a workout plan.
Becoming anorexic might not work. You’re body will cling to the nutrients it wants so you can’t lose weight. You’ll just end up very tired and sick. I wouldn’t advise it.

By loveorfeith on Oct 25, 2005 | Reply

No you don’t have to starve yourself first of all you have to have the will power second eat healthy such as salads and stuff like that and third do some exercise

By Jack on Oct 27, 2005 | Reply

Starving yourself is not a good way to loose weight, because after a couple of days cravings become very difficult to overcome, and most likely you’ll go through your refrigerator like there’s no tomorrow to fulfill your body’s need for nutrition. One easier way to loose weight is to calculate your Basal Metabolic Rate to find out how many calories your body needs a day. Since it takes 3,500 burned calories to loose one pound, if you consume and burn calories that come out to be 500 calories lower than your Basal Metabolic Rate you will lose about a pound a week, and by the end of summer you will lose about 10 pounds. Good luck!

By John S on Oct 27, 2005 | Reply

No, what happens if you don’t eat food is this - your body throws up a red flag (ie, no calories incoming) and tries to slow down energy expendeture as much as possible. Not only that, but when you do start to eat you will have a slow metabolism (while your body adapts) and might gain weight back.
Also consider that not eating anything for a long enaugh time (say a week) is 1) hard, and 2) not very healthy unless you actually know what the heck you are doing.

So no, I wouldn’t reccomend starving yourself as a good plan for losing weight. Besides, if you are that determined put that focus on working out, a lot, results will be much better for both weight loss and your health.

Lastly, to lose weight you need a good diet, one where you eat small meals frequently (keeps metabolism high) I’d recommend medifast unless you can follow your own diet without cheating.

By :]..yay me!!! on Oct 28, 2005 | Reply

hey..i am in the same exact situation…dont starve…just watch your diet…and exercise regularly…but do switch…when your body gets used to one thing over and over again then nothing happens…i have actually already lost about 10 pounds…

By nach0ncheese on Oct 30, 2005 | Reply

Look, if you want fast and HEALTHY results. Do this, start doing some cardio (light at first then you can increase it), and some weight training. Have your workouts be about 70% cardio and 30% weights or 80%-20%.

Eat healthier, go to and enter your information at the left side of the page, and you will see how many servings of each food group you should be eating, and it also tells you what a portion really is.

Stop eating foods with white flour and switch them with 100% whole wheat.

Just like some have said above, if you starve yourself you will only stop your metabolism down. and when you start eating normally again you will probably gain all the weight that you lost by starving yourself in the first place, and maybe even more. (this also happens with the atkins diet, happened to me, I gained more than triple the weight I lost after I finished the diet.)

Good Luck

By dr. zebi(i m back) on Nov 1, 2005 | Reply

Losing weight is a simple equation: if you burn more calories than you eat, the weight will come off. Start off by estimating how many calories you burn each day using the daily calorie needs calculator This will give you an idea of how many calories to eat. Healthy weight loss is 1-2 pounds per week. To lose 1 pound per week you need to create a calorie deficit (burn more than you eat) of 500 calories per day. To lose 2 pounds a week, you have to double the deficit to 1000 calories per day. You can achieve this by eating less, exercising more or a combination of both.

Beginner’s Guide to Dieting -

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9 WAYS TO REDUCE WEIGHT WITHOUT EATING LESS

( ! ) Don’t starve yourself.

Lowering your calorie intake will make your body reduce the rate at which it changes calories into energy. In other words, reducing calorie intake slows down your metabolism and holds onto your fat. Starving yourself will actually make it harder for you to lose weight. Food is fuel or energy and when you skip meals, you are not working on energy hat can be burned off. As a defense mechanism, your body clings to calories and slows down your weight loss.

(2) Get a breakfast boost.

Connie Dickman, a registered dietician and nutritionist advises not to skip breakfast. According to her, breakfast gives you energy so that you are not starving as the day go on. When you skip breakfast, you become so hungry that you eat more than you should or eat the wrong foods.

(3) Eat complex carbohydrates.

Practice eating complex carbohydrates rather than simple carbohydrates. Simple carbohydrates are found in food such as candy, cereal, softdrinks and ice cream. They are easily absorbed by the body and they stick to the ribs, according to weight loss specialist Dr. Daisy Merey. Simple carbohydrates have a tendency to make you store more fat.

On the other hand, complex carbohydrates which are found in pastas, potatoes, beans, whole grains, vegetables and fruits contain “good” calories that are easily burned.. In switching from a meat-based diet to the one tat is starch-based, you get the same amount of food with only 25% of the calories, says John McDougall, M.D., Director of the McDougall Program at St. Helena Hospital.

Eat more fruits and vegetables, which are high in complex carbohydrates. You will eat more, but you will lose more, because the feeling of fullness will hinder you from eating high-fat foods that make you gain weight.

(4) Eat Fiber.

Kristine Clark, the Director of Sports Nutrition at Penn State University says that eating high-fiber foods can help people keep their weight under control. Because foods hat are rich in fiber help people to slow down their eating and foods that are high in fiber contain less fat and sugar.

According to Nutrition experts, one should eat 20 to 35 grams of dietary fiber a day. There are two kinds of fiber in foods. The soluble and the insoluble fibers. Soluble fibers are those that dissolve and thicken in water. Foods that contain soluble fibers include broccoli, zucchini, barley, oat bran, beans and citrus fruits.

Insoluble fibers include skins of fruits and vegetables and the external coatings of wheat kernel.

Fiber is an essential ingredient in one’s diet because the insoluble form prevents constipation. Studies revealed that the soluble fibers play an important role in reducing cholesterol.

(5) Drink water.

Water helps the body break down fat and process waste according to Dr. Denise Bruner, a Virginia bariatrician, describing how water as part of her diet, helped her to shed 62 pounds. One should drink eight eight-ounce glasses of water a day.

(6) Exercise and be active in household work.

T o exercise is one of the best ways to maintain your weight down. Exercise helps you to burn calories. According to Franca Alphin, Nutrition Director at Duke University Diet and Fitness Center in North Carolina, “You can lose weight without exercising, but you won’t maintain the weight loss.” Exercise may not be a major player in weight loss, but it is the number one player in preventing weight gain,” says Jack H. Gilmore, Ph. D.

Inactivity burns fewer calories each day, which are stored as fat. Daniel Kosich, Ph. D., the author of Get Real: A Personal Guide to Real-Life Weight Management and an advisor to Jane Fonda Workouts, says regular activity is a critical part of successful weight loss. It doesn’t have to be a strenuous workout. You can burn calories just by doing ordinary chores such as gardening and housework. “Pushing a mop or vacuum across the floor increases your heart rate and creates resistance ,” says Barbara Baldwin, Information Services Director for the American Running and Fitness Association in Maryland.

“Raking leaves, stroveling snow, sanding, painting and waxing the car are calorie burners.”

According to Laura Gladwin, California-based exercise physiologist, gardening is a great exercise because weeding, pruning and planting require bending and stretching. “You will burn 1,000 calories by doing three-and-a-half hours of garden or yard work in a week,” she says.

Ellen F., a crafter in Coral Springs, Fl, found out that dieting wasn’t enough to help her shed 20 pounds of excess weight.. She joined a low-impact aerobics class at her community center. By doing aerobics excercises for an hour, three times a week, she lost 20 pounds much quicker than simply dieting.

Walking is one of the healthiest, easiest and cheapest form of exercise. Stroll briskly through a park or around your neighborhood. Walking will be more pleasurable if you do it with a friend..

Suzanne Rossa, an exercise physiologist at Good Samaritan Health and Wellness Center in West Palm Beach Florida says, “Aerobics excercises improves your circulation , increases blood flow,allow you to have a better blood pressure and decreases the amount of fatty substances in your bloodstream.”

(7) Build muscle.

Tufts University studies revealed that strength training - the kind that builds muscle will raise your metabolic rate, which enable you to burn calories. Strength training does not always follow that your muscles will grow bigger but they will certainly grow stronger.

Daniel Kosich in his book, A Personal Guide to Real Life Weight Management says, “when you make muscles stronger, they burn more calories. That means that for each pound of muscle you build with strength excercises, you burn 20 to 30 calories a day from your resting energy output or about 7,300 calories a year. You can strength train by using machines and free weights such as barbells.

(8) Follow the Pyramid.

The American Diatetic Association recommends a food guide pyramid that serves as a general list of healthful foods that must be eaten daily. The pyramid has four levels. The top of the pyramid is the smallest part , represents fats, oils and sweets. This group includes salad dressings, butter, ice cream, softdrinks, candies and desserts and foods that has very little nutritional value and can make your calories add up to.

At level two of the pyramid are the milk, yogurt, cheese group, meat, poultry, fish, dry beans, eggs and nuts. These foods provide you with protein, calcium, iron and zinc.. ADA recommends two to three servings daily of this group.

The third level represents the vegetable and fruit groups, which are good sources of vitamins, minerals and fiber. ADA recommends three to five servings daily of this group.

At the base of the pyramid are the bread, cereal, rice and pasta. ADA recommends 6 to 11 servings of this group. These foods are source of fiber, carbohydrates, vitamins and minerals

(9) Stop taking the following food.

ALCOHOL : a 12-ounce can or bottle of beer contains 150 calories. An

Alcoholic beverage can add 100 to 200 calories to your meal.

Alcohol is stored in the liver as fat.

COCONUT : An ounce of raw coconut contains 100 calories, around 77%

Of which is saturated fat.

CHOCOLATE, CANDY, COOKIES :

They are full of simple carbohydrates, which means they are

High in sugar and fats. The main fat in chocolate is cocoa

butter which is approximately 60% saturated fat.

WHOLE MILK : SWITCH TO SKIM MILK

Whole milk has high content of fat.

SUGAR : Softdrinks has very high sugar content.

MARGARINES : Contain hydrogenated vegetable oils.

This article is an excerpt from the book : EAT MORE, LOSE MORE