Tips for choosing weight

jimihendrix1

Well-Known Member
Cold, makes you burn more calories than sweating.

Shivering is a YUGE calorie burner.


I usually judge calorie content by what your Ideal Weight is,, and multiply x 10.

If you should weigh 160. Eat 1600 calories, ( This can vary, 100-200 calories, either way -+.) and then determine a sane % of Protein, Fat, and Carbs.


Mediterranean diet: A heart-healthy eating plan
The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking. Here's how to adopt the Mediterranean diet.

By Mayo Clinic Staff

If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you.

The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.


Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet are tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.


Benefits of the Mediterranean diet

Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol that's more likely to build up deposits in your arteries.


In fact, a meta-analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular mortality as well as overall mortality.

The Mediterranean diet is also associated with a reduced incidence of cancer, and Parkinson's and Alzheimer's diseases. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer.

For these reasons, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases.


Key components of the Mediterranean diet

The Mediterranean diet emphasizes:

  • Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats such as olive oil and canola oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Enjoying meals with family and friends
  • Drinking red wine in moderation (optional)
  • Getting plenty of exercise

The Mediterranean diet
Adapted from Oldways Preservation and Exchange Trust, 2016


Fruits, vegetables, nuts and grains

The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant-rich fruits and vegetables.

Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet there. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil — not eaten with butter or margarines, which contain saturated or trans fats.


Nuts are another part of a healthy Mediterranean diet. Nuts are high in fat (approximately 80 percent of their calories come from fat), but most of the fat is not saturated. Because nuts are high in calories, they should not be eaten in large amounts — generally no more than a handful a day. Avoid candied or honey-roasted and heavily salted nuts.

Healthy fats

The focus of the Mediterranean diet isn't on limiting total fat consumption, but rather to make wise choices about the types of fat you eat. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease.

The Mediterranean diet features olive oil as the primary source of fat. Olive oil provides monounsaturated fat — a type of fat that can help reduce LDL cholesterol levels when used in place of saturated or trans fats.


"Extra-virgin" and "virgin" olive oils — the least processed forms — also contain the highest levels of the protective plant compounds that provide antioxidant effects.

Monounsaturated fats and polyunsaturated fats, such as canola oil and some nuts, contain the beneficial linolenic acid (a type of omega-3 fatty acid). Omega-3 fatty acids lower triglycerides, decrease blood clotting, are associated with decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure.

Fatty fish — such as mackerel, lake trout, herring, sardines, albacore tuna and salmon — are rich sources of omega-3 fatty acids. Fish is eaten on a regular basis in the Mediterranean diet.


Wine

The health effects of alcohol have been debated for many years, and some doctors are reluctant to encourage alcohol consumption because of the health consequences of excessive drinking.

However, alcohol — in moderation — has been associated with a reduced risk of heart disease in some research studies.


The Mediterranean diet typically includes a moderate amount of wine. This means no more than 5 ounces (148 milliliters) of wine daily for women (or men over age 65), and no more than 10 ounces (296 milliliters) of wine daily for men under age 65.

If you're unable to limit your alcohol intake to the amounts defined above, if you have a personal or family history of alcohol abuse, or if you have heart or liver disease, refrain from drinking wine or any other alcohol.


Putting it all together

The Mediterranean diet is a delicious and healthy way to eat. Many people who switch to this style of eating say they'll never eat any other way. Here are some specific steps to get you started:

  • Eat your veggies and fruits — and switch to whole grains. An abundance and variety of plant foods should make up the majority of your meals. Strive for seven to 10 servings a day of veggies and fruits. Switch to whole-grain bread and cereal, and begin to eat more whole-gain rice and pasta products.
  • Go nuts. Keep almonds, cashews, pistachios and walnuts on hand for a quick snack. Choose natural peanut butter, rather than the kind with hydrogenated fat added. Try tahini (blended sesame seeds) as a dip or spread for bread.
  • Pass on the butter. Try olive or canola oil as a healthy replacement for butter or margarine. Use it in cooking. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter. Or try tahini as a dip or spread.
  • Spice it up. Herbs and spices make food tasty and are also rich in health-promoting substances. Season your meals with herbs and spices rather than salt.
  • Go fish. Eat fish once or twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid fried fish, unless it's sauteed in a small amount of canola oil.
  • Rein in the red meat. Substitute fish and poultry for red meat. When eaten, make sure it's lean and keep portions small (about the size of a deck of cards). Also avoid sausage, bacon and other high-fat meats.
  • Choose low-fat dairy. Limit higher fat dairy products such as whole or 2 percent milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese.
  • Raise a glass to healthy eating. If it's OK with your doctor, have a glass of wine at dinner. If you don't drink alcohol, you don't need to start. Drinking purple grape juice may be an alternative to wine.
 
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undercoverfbi

Well-Known Member
Lots of good reading in this thread.

I struggle maintaining weight . been this way since I was like 18.

Its hard to achieve the muscle/weight gain I need in my homelessness / no income situation.
Doesnt mean its impossible though.


Basic training and everything further will surely fix me up..
 

Subu

Well-Known Member
Multiplying your bodyweight in LBS x 10 to calculate your calorific requirements isn't very wise. I would not recommend you share this as a method to calculate calorific intake.

Calculating a person's daily calorific requirements depends heavily on their level of physical activity. Your model would have me at nearly 20% below maintenance level which would cause immediate problems and I exercise three times per week.
 
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SPLFreak808

Well-Known Member
Multiplying your bodyweight in LBS x 100 to calculate your calorific requirements isn't very wise. I would not recommend you share this as a method to calculate calorific intake.

Calculating a person's daily calorific requirements depends heavily on their level of physical activity. Your model would have me at nearly 20% below maintenance level which would cause immediate problems and I exercise three times per week.
x100 though? That's crazy.
 

LordRalh3

Well-Known Member
Weight isnt a health measurement, sweating doesnt burn any calories, and "diets" are useless.

First things first, the most important thing is willpower, you have to change your life not diet for a week or follow a exercise video 5 minutes a day. But actually change your life.

You need to be able to cut out the terrible shit (you dont need cereal thats 50% sugar for breakfast, you really dont need that snack or coke from the gas station on your way in to work or home)

Fat is about storing/burning energy, even if you eat only 1200 calories a day but you sit at an office chair and then go home and watch tv you still arent burning anything and will gain fat.

On the flip side without going to a gym or watching a video you can use your muscles at ANY TIME WHILE YOUR AWAKE, you dont need to set aside 20 minutes or whatever, You can flex any muscle in your body at amy time and then move that piece using a little bit of your stored energy .

Learning to not be a lazy ass is one of the hardest life changes you can make, mainly because everyone gets offended about "being" a lazy ass and its easy to just relax and only use your body for the bare minimum.

Start using your body in little ways ALL THE TIME instead of just dedicated exercise time and you will find you caloric burn going up thousands a day and with that fat starts melting off faster than you can believe


TLDR. Squeeze your arm muscles right now, tighten your abs hard as you can, flex your legs, now move around like that for a bit.... Do that at work, in the car, while watching tv, playing on your phone. Learn to squeeze harder, then use more muscle groups.

Cut the shit fast food, 50% sugar cereals, gas station snacks and soft drinks out so your not overloading your system with sugar.

Health is a choice not a fad
 

jimihendrix1

Well-Known Member
Multiplying your bodyweight in LBS x 10 to calculate your calorific requirements isn't very wise. I would not recommend you share this as a method to calculate calorific intake.

Calculating a person's daily calorific requirements depends heavily on their level of physical activity. Your model would have me at nearly 20% below maintenance level which would cause immediate problems and I exercise three times per week.

#1. OP wants to lose weight. To lose weight you should cut calories. And should probably cut out a lot of the fried foods, and junk OP is probably eating.


The 10x body weight x ideal bodyweight for 1s height is based on basic requirements, with no exercise taken into account. You would need to calculate your extra calorie expenditure to take into account physical activity. Also basic requirement can go 100 calories either way.

But if OP is trying to lose weight, I still recommend the formula, as OP will also use fat for energy. He needs to create deficit.

Ever see how much people eat when they get gastric bypass, or the band??? less than 1000 calories. And vitamins. Though I wouldnt recommend extreme dieting ect without being monitored by a Dr.

But OP says he wants to lose weight.
Create a deficit, and determine what your Ideal bodyweight is, and the calories you need to get there.
 

Subu

Well-Known Member
#1. OP wants to lose weight. To lose weight you should cut calories. And should probably cut out a lot of the fried foods, and junk OP is probably eating.


The 10x body weight x ideal bodyweight for 1s height is based on basic requirements, with no exercise taken into account. You would need to calculate your extra calorie expenditure to take into account physical activity. Also basic requirement can go 100 calories either way.

But if OP is trying to lose weight, I still recommend the formula, as OP will also use fat for energy. He needs to create deficit.

Ever see how much people eat when they get gastric bypass, or the band??? less than 1000 calories. And vitamins. Though I wouldnt recommend extreme dieting ect without being monitored by a Dr.

But OP says he wants to lose weight.
Create a deficit, and determine what your Ideal bodyweight is, and the calories you need to get there.
I agree with the last sentence. Everything else is just crystal meth smoke. My entire point was he should rely on a more accurate predictive tool for estimating calorie requirements prior to starting; which takes into account activity levels. Naturally these predictions are slightly off and you have to adjust as you go.
 

Roger A. Shrubber

Well-Known Member
this is all a bunch of fitness guru bullshit. if you want to lose weight, eat less and work more...not fucking rocket science. eat a good balanced diet, and if you're working hard, take a multi vitamin daily....A multi vitamin daily...one....not one bottle....
mostly aerobic exercise with a small amount of weight training will burn a lot of calories. ride a bike, walk, jog, swim......walk on a treadmill in front of your tv....just get off of your ass....work out with the weights once or twice a week, take walks daily, or swim, or just climb stairs instead of taking the elevator....you don't need supplements, a gym membership, or a lot of special equipment
 

Roger A. Shrubber

Well-Known Member
Manage your weight is easy, you only need to choose the right workout depending on what you want to achieve. Probably every men and girl wants to have a perfect figure. I adhere to the method https://www.giamcandep.vn/tap-gym-giam-can-nen-an-gi-truoc-hay-sau-la-tot-nhat/. This helps me to always be in great shape, to observe the regime and eat properly. I really hope that this will lead me to a long and healthy life.
is that Viet Namese? i'm lucky that i can handle one language fairly competently.
 

Major Blazer

Well-Known Member
Calories in should be lower than calories burned if you want to lose weight
Calories in should be higher than calories burned if you want to gain weight

The most efficient way to burn calories is through movements that require activation from your entire body, like squats and deadlifts. Stay off machines, running, jogging, etc unless you like wasting your precious time (or you just enjoy them). HIIT is a great addition too. See if you can find an NSCA CPT if not, a NASM CPT is good too but I would be wary of how they coach you on the power moves. Don't go in blind or you'll likely fail. Good luck
 

JohnDee

Well-Known Member
Any suggestion?
Hi John...I recently lost 60 pounds. Did it in a matter of months (medical necessity) I used a variation of the protein sparing fast. Very severe diet that puts you into ketosis and the pounds melt away with little hunger.. I'll go into detail if interested...but I've found few people seem to be interested in a 400 calorie a day diet. Still on it...shooting for 190 my HS football weight. At 210 now.
JD
 

YardG

Well-Known Member
Hopefully replying to someone other than the OP at this point, but while everyone is different, I think it's fair to say the simplest approach is calorie reduction. I like bread, I don't think it's the devil, but in a sandwich you're eating 200+ calories just in the bread. Obviously you have to burn calories too, so exercise... whatever way you can sustain, do. If that's walking, cool, if that's riding a bike or a little running, cool. Just keep doing it. Don't expect a major change for awhile, be patient, it takes more time to take the weight off than it did to put it on.

Also, there's some evidence for vigorous exercise before your first meal of the day. Get your metabolism stoked.

Personal experience: I used to be super-skinny, like 6 feet 130 pounds skinny, and super active (used to down frappes to try to maintain weight). Eventually life got more sedentary, my metabolism changed, and I started drinking more (so many hidden calories) and eating more fried food and exercising less and less. Hit almost 230 at one point. Took me a long time to work all that weight off, but I usually hover between 195-205.
 

JohnDee

Well-Known Member
Hopefully replying to someone other than the OP at this point, but while everyone is different, I think it's fair to say the simplest approach is calorie reduction. I like bread, I don't think it's the devil, but in a sandwich you're eating 200+ calories just in the bread. Obviously you have to burn calories too, so exercise... whatever way you can sustain, do. If that's walking, cool, if that's riding a bike or a little running, cool. Just keep doing it. Don't expect a major change for awhile, be patient, it takes more time to take the weight off than it did to put it on.

Also, there's some evidence for vigorous exercise before your first meal of the day. Get your metabolism stoked.

Personal experience: I used to be super-skinny, like 6 feet 130 pounds skinny, and super active (used to down frappes to try to maintain weight). Eventually life got more sedentary, my metabolism changed, and I started drinking more (so many hidden calories) and eating more fried food and exercising less and less. Hit almost 230 at one point. Took me a long time to work all that weight off, but I usually hover between 195-205.

Hi Yardg,
I've always been a wheat bread sort of eater...but grocery store shelves are full of white bread made with bleached flour. Fairly tasteless to say nothing of being absent in nutritional value beyond calories.

I like a great local baked honey and oat multi grain bread to make all my sandwiches...and the french toast is great. So I say...go good bread...it's only a few bucks more.


Upping metabolism sounds great...but at 71 with bad hips and an artificial leg...my metabolic boosts have to be diet induced. My caloric intake is around 400 to 500 calories. Running 5+ ketones. I feel great and this is nothing new. I designed the diet a decade ago...based on the existing Medically supervised protein sparing fasts. So in a way it's a fast...but once up there with the ketones...even if you cheat...you are still ketogenic (to use that catchphrase)

My starting point was 270 and am at 212 as of yesterday. Most of it done stoned (oral)...I like the keto/canna combo. I know...a radical way to do it...but going good. MD knows and feels what I'm doing is safe. My backup plan if anything is goes amiss...like a headache, any dehydration (I drink lots)...or anything else...all I need to do is eat a big meal and I'll get kicked back to normal.

It's been three months...with a little break including increased calories 2-3 weeks. My average loss has been roughly 20 pounds/month.

I'm hoping to end up like a whip thin but muscular old guy like a Fremen from Arrakis. I'm getting there but still have a damn beer belly. Muscles stretched from being fat...but they are tightening with repeated crunches and leg lifts. So that's what keeps me busy these days.
JD
 
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