i love to eat but i want to slim down, anyone can help me

[mikicoco75]

hi, I am newbie here...

for lose weight...

I use 1 and the half year to lose 33 kgs...

now still need to continue to lose...

exercise is most important thing...

so we JIA YOU together...

( PS: my english is poorly, so if hav any misstake, do let me know )

Thx...

[chixchix]

hiiii i hope I lose weight.. hitting the gym,,4x a week for 1 hr, have only lunch,,dinner only brown bread and cereals... here n there little choco ..cant help it.. ehehhee

[ksl]

hiiii i hope I lose weight.. hitting the gym,,4x a week for 1 hr, have only lunch,,dinner only brown bread and cereals... here n there little choco ..cant help it.. ehehhee

No good! Breakfast is the most important part of the day, get up early and have your brekkie, spread the other meals over 6 in total, don't eat before bed, and drink plenty of water with each meal. Choco okay just a little.

The 6 meals are really needed, to keep the metabolism working....if you skip breakfast, your brain will be conditioned to missing it, and your metabolism will slow right down, like an hibernating bear.

You burn more calories if you eat, not skip meals. so spread them, with the last meal no later than 8 pm, sleep by 10.30pm and up at 6 a.m should do it. do not exercise late at night, because you will generate too much adrenalin and find it difficult to sleep. So try to wind down asap, better to train early in the morning if possible.

Also break up the training program, top half one day and bottom half the next, this will allow time for good muscle recovery and repair....tiny muscle fibres will break and grow stronger.

20 minutes it takes at least to burn carbs off on a tread mill, at a fast pace, you have no need to do this, but you need to make an effort, by that i mean you need to sweat, even if its fast walking, or doing stretching and lifting without weights in fact you are probably so out of condition you don't need weights yet, just your own body is enough resistance to start with Good luck!

Is it your first time in the gym?

[sundaymorningstaple]

Another thing to watch out for is when eating breakfast, while I agree with ksl about it being one of the most important meals of the day, it is equally important to try not to carb up on breakfast. Try NOT to eat cereals, nuts, bread, muffins or anything with to much starches/sugars. This is why the average person had hunger signs by 10am. The carbs will cause an insulin spike which in turn cause the hunger cravings (then the downward spiral). The best breakfast is a protein one like Egg & Veg Omelet or Yoghurt with some (not a lot) fruit like Apple w/cinnamon to sweeten it up a bit. Also stay away from sugars in the morning. Drink your tea/coffee without sugar/milk. Also do NOT drink a glass of fruit juice 1st thing in the morning! Drink it during or after breakfast. Get protein in your body first as the juice 1st will also cause an insulin spike.

If you just cut you white carb intake by half (or eliminate if possibly - I did for the past 5 months) you will notice a difference in a week or so. (white carbs = Rice, Bread, Potatoes)

[mikicoco75]

YA YA YA...

Breakfast is the most important...

U can skip dinner...

but must take breakfast !!!

for drinking....

You can take water or maybe something drink soya bean....

that is quite good for women / female....

[chixchix]

ohhh ahhaha no no i dont skip breakfast.For breakfast, I take coffee,2 slices softmeal or wholemeal bread and also a small bowl of cereals.

[sundaymorningstaple]

The perfect way to ruin a whole day (healthy eating wise). Carbs & more Carbs none of which has any redeeming value except increasing the padding of the seat cushion we carry around with us. That and the fact that you need to nibble around 10 am already because you are hungry again.

[rawksta]

Keep snacking add more fats like coconut oil.
Eating every 2 hours will ensure that your body will have enough fuel and not think that its starving.
Being in ketosis allows you to mobilize fats for fuel all around the clock.
But once you release and it is freely circulating in your body, lepid levels will raise also and this will signal your body to eat lesser and lesser, your hunger/cravings will drop as your body will adapt and you'll find that you're forcing yourself to eat.

This is the time reduce your carb refeed on weekends and to push for harder more intense exercise so that your body will mobilize more fats as fuel and you find that your metabolism skyrockets through the roof.
Hunger is a good indicator of progress if your strict on your diet.

[sundaymorningstaple]

Actually, hunger is a sign that your insulin levels are too high and this causes serotonin levels to rise and triggers the brain's hunger response. The diet is not balanced properly if you are feeling hunger and eating 6 times a day.

[rawksta]

My metabolism is rocket thru the roof actually.

I've been on the very low carb diet since Jan 08, starting out with only 30g of carbs now as i've become more insulin sensitive and working out alot more, i've moved on to under 100g.

I'm hungry every 2-3 hours, and i'm eating and eating and eating.

I vary my carb refeed on weekends just enough glycogen stored for the coming week and not excessive but i work out hard on weekdays, balls to the walls till i'm on the floor panting and my heart is pounding thru my chest.

If you stop being hungry on a low carb diet, it means your body has adapted to the expenditure and stabilize to your activity, thats where you'll plateau in your fat loss - EPOC/interval training/heavier compound lifts in trisets with little rest.
You have to employ different strategy to trick/shock your body again - this is when you're around 18-15% BF trying to achieve single digit status.

I'm very strict with my carb intake, under 50g a day. Most of my meals are just meat with leafy vegy.

So insulin response is really out of the question.

PS: more muscle recruitment = higher BMR.
Working out hard will recruit more muscles and during that process expanding more calories from your body free floating ketones as energy to repair the tissue.

[sundaymorningstaple]

I'm afraid we are talking about two different things. You are talking about extreme fitness and I and most other on here are talking only about normal average everyday fitness. Nobody in their right mind want to have a single digit BF% unless they are planning on being in competition. Average recommended BF% for men, I believe is around 14 to 18% for men for general fitness with 6% to 13% only recommended for Atheletes. My current BF% hovers around 14.5 to 15.5% which puts me well within recommended guidelines.

If you stop being hungry on a low carb diet, it means your body has adapted to the expenditure and stabilize to your activity, thats where you'll plateau in your fat loss

The above statement is totally incorrect. If that was the case, then it would have been impossible for me to lose 25kg in 20 weeks on low/no carb diet that was not a high fat or protein diet. You should really do some research on HGH & serotonin levels and insulin responses and how all three together can accomplish what I've just done. I've not been hungry one day since I started this diet on the 13th of January. I haven't been exercising either. This topic is on Weight Loss and not Extreme Fitness. You would do well to remember that when this is all that most of our readers are interested in. Those looking for extreme fitness will probably go to places like Optimum Performance where a known professional is in control of things.

[rawksta]

Well you see weight is a very iffy thing, you can lose 25kg but if most of it is muscle mass then you're losing the point.
Muscle atrophy is one thing you have to look into as you age, as without muscles we will be weak against the forces acting against us - falling over, etc...
What most youths and even men and women are nowdays is skinny fat, they're light say 100lbs but most of it is fat.

So don't rely on the weight scale, use the mirror.

I've been experimenting with recomposition, low carb diet and cutting the fats. So far i've started with about 20-30% BF now i think i'm spotting around 15-12%. I've this fascination about trying to achieve single digit status just for kicks without reducing calories but in fact by eating more and enjoy my nutritional plan.

Well extreme fitness aside, vanity is what most people want too. Who doesn't want to go to the beach spotting a 6 pack or have a slim waist line?

Edit: If you're interested to read more information regarding a low carb diet, i can give some recommendations -
Gary taubes - Good calories, Bad calories
Udo Erasmus - Fats that heal, Fats that kill

[sundaymorningstaple]

Well you see weight is a very iffy thing, you can lose 25kg but if most of it is muscle mass then you're losing the point.
Muscle atrophy is one thing you have to look into as you age, as without muscles we will be weak against the forces acting against us - falling over, etc...
What most youths and even men and women are nowdays is skinny fat, they're light say 100lbs but most of it is fat.

At least we are both on the same page here. One of the things that is given to us is a target range after all the information is digested by the doctor and his team in the US (He is based in the US). It was interesting as I know that I was my fittest at 72~74 Kg when I was diving commercially and using free weights on the oil rigs. I also knew my Military Discharge Weight at a few months prior to my 21st birthday was 69kg. The doctor, without my help, gave me my optimum weight as 69-72kg as an optimum target range. He also warned that if I were to try to go too low/lower than 69kg I would start experienced raw hunger as at that point my body would start consuming muscle instead of stored fats. I have not experience any hunger yet, so when I hit 70 kg. I requested the stabilization diet (16 days) that will accustom me to "bad" foods as well as carbs again and increased portions without me getting an insulin spike and start the whole binging/craving thing all over again. At least we agree about the weight loss/muscle mass atrophying and I am in full agreement there. This is why I did 4 months of research before committing to any weight loss program. I got quite an education out of it as well.

And yes, I'm am a no nonsense type of person when it comes to the crap that's being peddled by mlm'rs and whatnot here on this forum as you already noticed!

[ksl]

I find it interesting although off topic here, maybe you should start another thread, I don't mind the discussion if I can find something useful, to use. Body balance, you will find to be a fine line and if you are not careful to get sufficient organic acids, the higher protein will produce uric acid, it hits when you least expect it, so don't forget to keep an eye on your urine, with litmus papers.

Single digit is only required for competition, but yes, for a 6 pack, you will need to be in that range. maybe 10% to 12% is okay.

save your money on pyruvate, i found something much more beneficial, than pyruvate, even some of the body building websites, have been linking to my website, which didn't surprise me, after i had spent years researching the bio-chemistry behind it...and yes, it includes 18 aminos too. as a bonus. To think the metabolism is turning 1500 times a day plus, and produces your own body weight in ATP, when you are spent dry of fuel.....then what, remember, a quality fuel is required, and the bio-chemistry behind that fuel, is what produces ATP, but to get the right quality, that is to say a five star fuel, rather than a two star fuel, you have to contribute the organic compounds that, the whole body needs. otherwise, endurance is effected. Think about it! on another thread to discuss!

I have reached a plateau at 15% BF and age is against me too, and I've done weights since 1970, and at 173cm, I have been up to 100kg, and now stuck at 85kg, my target is 78kg, I have big muscles too, with 16inch biceps but, so the last 5kg of fat needs to go. SMS way, maybe the best, although I haven't had hunger pangs for many years, and i eat very little, in a day, around 1800 calories, low carbs....

I believe SMS has been lucky enough, to learn something we all need to learn, although I'm not sure it will help me with the last 5kg, for me, the knowledge behind the success, is worth it's weight in gold!

Many Asians have very good metabolism, and I do know a Taiwanese body builder, who is so slim, and cannot ever put weight on, it's a genetic thing, however he's ripped all day everyday. With me, I can bulk, with muscle quite easy on the right food..and i have only once in my life tried protein powder, and would never touch it again, the same with all the crap, they are peddling at the gyms. You cannot beat real food, for raw muscle build.

[sundaymorningstaple]

The best defense against Uric Acid build up, aside from removing as much Purine Protein laden foods from your normal diet as possible, is staying well hydrated. This is something I've never done until I got on this program. Here I had to drink between 2 & 3 L. of water daily. This keeps the system well flushed. Contrary to the thinking that drinking more water is ideal, if you drink too much pure water you stand to wash out too many mineral salts which the body needs as well. If you want to drink large quantities, then a quantity Pan Salt daily is better but Sea Salt is better yet as the actual sodium cloride content is only about 86% so will not cause water retention. In fact, as it replaces some of the 84 mineral salts needed by the body, it will actually cause the body to shed water as opposed to storing it. Himalayan Crystal Salt is probably the best but I'm not sure if it can be gotten locally or not. Also Celtic Sea Salt is very good (again, not sure if available here).