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  1. #11
    Per Ardua Metamorphosis's Avatar
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    1. eat 5-6 meals a day
    2. do cardio at least 2-3 times a week
    3. lower your fat intake (1g of fat = roughly 9 calories, 1g of protein/carb = roughly 3-4 calories), so fat ultimately leads to much higher daily caloric intake
    4. moderate your carbs. As someone mentioned earlier, take it easy on the pasta and the bread and such. You can still have it, but use wheat instead of white
    5. eat lots of protein/meat

    And don't worry about bulking up, you won't. It's virtually impossible for a woman to gain a significant amount of muscle mass without steroids, especially with only a year of training.
    "You will always be fond of me. I represent to you all the sins you never had the courage to commit."

    Reason is, and ought only to be the slave of the passions, and can never pretend to any other office
    than to serve and obey them. - David Hume

  2. #12
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    Quote Originally Posted by wildcat View Post
    If you cut everything made of dairy products you get cancer. You get many other serious illneses also, only they appear at a later date.
    This is because of the Neolithic revolution and the human mutations that went along with it.
    Eat fatty cheese. Do not eat skinned milk products.
    The calory game is not about what you eat. It is about how much you eat.
    Cows don't drink human milk, why do human's drink cow's milk?
    Paleolithic Diet Page (Paleo Diet, Caveman Diet, Hunter/Gatherer Diet)

  3. #13
    @.~*virinaĉo*~.@ Totenkindly's Avatar
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    Quote Originally Posted by Zhash View Post
    Cows don't drink human milk, why do human's drink cow's milk?
    Cows don't feast on human flesh either. (Well, except for psycho-cows.)

    Quote Originally Posted by Metamorphosis View Post
    And don't worry about bulking up, you won't. It's virtually impossible for a woman to gain a significant amount of muscle mass without steroids, especially with only a year of training.
    Hmmm. I guess I'll have to do something about those illicit hormones.
    "Hey Capa -- We're only stardust." ~ "Sunshine"

    “Pleasure to me is wonder—the unexplored, the unexpected, the thing that is hidden and the changeless thing that lurks behind superficial mutability. To trace the remote in the immediate; the eternal in the ephemeral; the past in the present; the infinite in the finite; these are to me the springs of delight and beauty.” ~ H.P. Lovecraft

  4. #14
    Senior Member ptgatsby's Avatar
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    As an aside, you can see how I did it, technically, with this spreadsheet.

    You have to pretty serious to do that far though - and disciplined in recording what you eat. What I can say is that my diet was seriously unbalanced before I did it. This is the only way I know to break down every single myth that has been introduced into diet in general.

    And yes, don't force yourself to drink milk. If you need dairy, have yogurt. And if you run through the numbers, it quickly becomes obvious that nearly everyone eats too much meat.

  5. #15
    Senior Member Dark Razor's Avatar
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    There are a few points of advice I can give:

    1) Substitute white flour with whole grain flour where ever possible, there are whole grain pasta, unpolished rice and whole grain bread available.

    The reason for this is that:
    1a) The fiber in those products will make your stomach feel full much sooner, so you will ingest much less calories.

    1b) Starch from white flour is more easily broken down into simple sugars and raises the blood sugar level in kind of a spike, which means that you will be hungry again much sooner than when you eat whole grain food, which raises the blood sugar level more gradually.

    2) Drink no Alcohol, especially no beer, or drink as moderately as possible.
    Alcohol itself contains around 7 calories per gramm (carbs and protein have 4, fat has 9) and beer also contains carbs and proteins. Also dont drink any other calorie-bearing drinks, better stick to water, coffee and tea, or mix fruit juice with sparkling water instead of drinking soda.

    3) Eat vegetables that contain a lot of water (most veggies do) that way you fill your stomach while not taking in much calories.

    3a) Veggies should be the main part of your diet, meat should generally be regarded as a side-dish and not be eaten every day, more like 1-2 times a week. Also try to eat fish instead of meat, though again not more than once or twice a week, because of mercury.

    4) Do not eat highly processed foods, the less processed it is the healthier it usually will be. Pre-made meals also often contain high amounts of fat and salt.

    5) Dont have any snacks or sweets in your home, generally it is best if you have to cook to eat something intead of just taking it out of the fridge. So if there is work associated with getting somthing to eat you will automatically eat less.

    6) use honey instead of sugar.

    7) Important: Choose a style of healthy diet that you can stick to for the rest of your life otherwise you will gain the weight back when you switch back into old habbits.

    8) Dont eat any junk food, better prepare something like it at home, so for example make your own pizza with fresh veggies and whole grain dough or make fried patatoes and a salad instead of french fries.

    9) Eat fruits instead of candy, for example grapes are a great snack if you crave something sweet.

    10) After eating one portion, pause for 15 minutes or so and then check if you're really still hungry, it takes a bit of time until your stomach notices the saturation, so if you eat too fast you will easily over-eat.

    I probably forgot something so I might add something later.

  6. #16
    Per Ardua Metamorphosis's Avatar
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    I know you are getting a lot of information here, but I thought it would be important to point out that you should not eat too little. Not eating enough can really slow down your metabolism (which is why you should eat 5-6 meals a day), and lead to muscle breakdown.
    "You will always be fond of me. I represent to you all the sins you never had the courage to commit."

    Reason is, and ought only to be the slave of the passions, and can never pretend to any other office
    than to serve and obey them. - David Hume

  7. #17
    Senior Member nottaprettygal's Avatar
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    Dude.

    You know how to lose weight. You said that you've done it before. The science probably hasn't changed too much since that time.

    Most likely, it's something internal that is making you eat when you're not hungry. Throw in a dash of laziness, and that's your problem.

    Deal with that (and it seems that you've already started to), and you'll be fine.

  8. #18

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    Quote Originally Posted by Jennifer View Post
    All right, I do need some advice and/or help.

    I need to lose about 40 pounds or so. I can take a year or more to do it, but I need to start and seriously work at it.

    I did it once before in the late 90's, but the weight slowly crept back on starting in 2001-2002 or so... most of it due to lots of comfort eating and lack of exercise. And I feel like I had more will power in the 90's. This particular decade of my life, I feel mostly worn out and not as resolute as I once was.

    I need ideas for easy exercises that burn calories. I do not want to gain a lot of muscle mass (especially on top) although obviously some muscle gain will help me burn extra calories. [Since I have large bone structure, jogging is not the greatest exercise for me anymore -- it hurts my knees and feet easily.]

    Also, any ideas for an easy way to structure a diet / get into a routine will be good.

    Advice or links or whatever, please let me know. I'm looking around, but maybe one of you will have some good advice too.

    Note: Any advice to have my head or limbs amputated, resulting in fast weight loss, will be promptly laughed at and then ignored.
    by far the most effective way is doing quite intense cardio 3-5 times a week. could you join a gym? what hours do you work? do you have energy after work? jogging, cross-training or riding a bike will speed up your metabolism for up to 24 hours after, and eventually your metabolic rate will raise and stay high even if you don't exercise for a while. you'll be hungry, and you can eat as much or more as you do now and get away with it, the key is being healthy. pasta and rice are good, with lots of salads. and opt for spicy condiments like tabasco or vinegar instead of mayo, cheese etc.

    if you follow that advice I'm sure you'll lose weight quickly.

    also, gym cardio equipment lets you programme weight and age to give you a rough idea of how many calories you are using.

    good luck.
    dead man talking

  9. #19
    @.~*virinaĉo*~.@ Totenkindly's Avatar
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    Quote Originally Posted by nottaprettygal View Post
    Dude.
    You know how to lose weight. You said that you've done it before. The science probably hasn't changed too much since that time.
    Most likely, it's something internal that is making you eat when you're not hungry. Throw in a dash of laziness, and that's your problem.
    Deal with that (and it seems that you've already started to), and you'll be fine.
    Short and always to the point.

    I don't think I mentioned what my strategy was before. This is what I did:
    1. Increased my exercise. (But it was mostly jogging and sprinting.)
    2. Cut out all sugared soda and went to diet soda.
    3. Only ate when I was hungry, and stopped eating after I wasn't hungry.


    That was all. Nothing fancy. And I just blocked everything else out and did it out of sheer mental strength... until I saw a difference and could get a "rush" from watching my body change, and that helped carry me along.

    The exercise thing is bothersome this time, though, because I just can't jog often-- my body can no longer handle the stress, especially on macadam. So I need to find an alternative for that.

    #2 means I have to cut down on my sugar intake; I don't drink soda, but I still love hard candy and eat too much of it.

    And that leaves me with #3. I have just been having so much trouble. Been improving, but still hard to stop eating once I start... Getting more sleep would probably help too.
    "Hey Capa -- We're only stardust." ~ "Sunshine"

    “Pleasure to me is wonder—the unexplored, the unexpected, the thing that is hidden and the changeless thing that lurks behind superficial mutability. To trace the remote in the immediate; the eternal in the ephemeral; the past in the present; the infinite in the finite; these are to me the springs of delight and beauty.” ~ H.P. Lovecraft

  10. #20
    Pareo cattus Natrushka's Avatar
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    Quote Originally Posted by Jennifer View Post
    1. Increased my exercise. (But it was mostly jogging and sprinting.)
    2. Cut out all sugared soda and went to diet soda.
    3. Only ate when I was hungry, and stopped eating after I wasn't hungry.
    These are some of the principles of intuitive eating, Jennifer. It isn't a diet; it's eating like a child would - especially that last part. I spent years thinking I was in a foul mood. Turns out I was hungry and couldn't recognize it for what it really was.

    And don't discount the sleep factor. You don't sleep you don't heal, you don't heal you're not going to lose weight. Period. Ask Ivy

    This signature left intentionally blank.

    Really.

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