Would like to thin down

[Eeezee]

I'm around 220lbs (size 44ish waist). I'd like to slim down into my size 38 pants.

What/how much should I be eating? I can ask 100 different people that know nothing about nutrition and get 100 different answers to this. Can I get an expert or someone that really knows nutrition to tell me?

For example, is pizza acceptable? How many meals per day? How big is each meal? How much meat should I eat? I eat lots of vegetables already.

 

[Leper Messiah]

Exercise. Quite Simply, to lose fat, you have to burn more calories than you took in. So you can decrease your caloric intake, increase your caloric usage, or (most likely) a combination of the two. Excersise is far more healthy than merely eating less.

 

[HN]

one big thing that i notice is to cut out soda. just cut it out completely.

 

[TallBill]

Cut soda, eat less, and work out. Its not a tough concept at all.

 

[Conky]

Originally posted by: Eeezee
I'm around 220lbs (size 44ish waist). I'd like to slim down into my size 38 pants.

What/how much should I be eating? I can ask 100 different people that know nothing about nutrition and get 100 different answers to this. Can I get an expert or someone that really knows nutrition to tell me?

For example, is pizza acceptable? How many meals per day? How big is each meal? How much meat should I eat? I eat lots of vegetables already.

220lbs and a 44 inch waist? Are you a midget? :laugh:

Anyway, think about joining Weight Watchers or some other outfit that will teach you about portion control and eating the right stuff. Good luck with that... changing eating habits and losing weight takes commitment.

 

[Eeezee]

Originally posted by: Crazyfool

Originally posted by: Eeezee
I'm around 220lbs (size 44ish waist). I'd like to slim down into my size 38 pants.

What/how much should I be eating? I can ask 100 different people that know nothing about nutrition and get 100 different answers to this. Can I get an expert or someone that really knows nutrition to tell me?

For example, is pizza acceptable? How many meals per day? How big is each meal? How much meat should I eat? I eat lots of vegetables already.

220lbs and a 44 inch waist? Are you a midget? :laugh:

Anyway, think about joining Weight Watchers or some other outfit that will teach you about portion control and eating the right stuff. Good luck with that... changing eating habits and losing weight takes commitment.

I'm 6'1"? I have a gut that sticks out, but my waist is okay

To be honest, I don't know my exact weight. The last time I measured was a few years ago, and I was 200 then. I just figured I'm 220 by now

 

[MrCodeDude]

Exercise. Dieting isn't going to magically make you lose weight, fatty.

 

[compuwiz1]

Originally posted by: MrCodeDude
Exercise. Dieting isn't going to magically make you lose weight, fatty.

Absolutely correct. Thought without action is just thought.

 

[jlbenedict]

Originally posted by: compuwiz1

Originally posted by: MrCodeDude
Exercise. Dieting isn't going to magically make you lose weight, fatty.

Absolutely correct. Thought without action is just thought.

Actually.. this is wrong, in a certain way. It really depends on what his current diet is.

Eating 5-6 small meals per day, even spaced throughout the day, will do wonders for your metabolism, and boost it significantly; resulting in more calories burned.
Now, this IN CONJUNCTION with a good workout program will drop the pounds away. Don't think you have to workout like the next Mr. Olympia. All thats needed is two full body workouts per week, along with some cardio activity on those days you don't do resistance training..

 

[Conky]

Actually it can be done with only diet but that is a LOT harder than simply adding some reasonable exercise to your routine and watching what you eat.

The real key to losing weight is consistency. You can't do it overnight nor by giving up after a couple days... it takes a real change and a consistent effort. The effects take time.

You work out long enough and stick to good eating long enough and the changes simply happen. It's not rocket science.

 

[0roo0roo]

more muscle. more energy used

 

[dullard]

The real key is moderation. If you do ANYTHING in excess, it is bad for you. This includes (a) any specific item you consume and (b) the total amount of items you consume. Pizza is acceptable - but in moderation. One slice is just fine if it'll keep you on your diet plan. Six slices is not fine. Zero slices is probably bad too, if that means you'll drop your diet in frustration. That is where so many diets go wrong - they are often nearly impossible to stick with due to far too much denial of your favorite foods. You can have your favorite foods IF you keep the quantity of them moderate.

All that is important for weight loss is a mass balance. If less mass enters your body than leaves your body, then you will lose mass. Anyone that disagrees is an uneducated moron. So, for you, what will it take to get less mass in and more mass out? The answer will vary from person to person - you are correct there is no one perfect answer for everyone.

Multiple studies have all repeatedly proven these tricks:
1) Ruin your appetite. Eat a small snack that will fill you up ~30 minutes before big meals. You'll end up eating far less in the long run. Protein, fat, and to a lesser extent all ruin appetites. A small piece of meat or a small handful of nuts is about the perfect way to ruin an appetite.

2) Make the experience of eating less pleasant. Take the soft cushions off your chairs. Eat at the restaurants that gross you out. Play music you dislike in the background. You'll eat far less and still feel full - all while not denying your favorite foods (so you can stick to this plan for the rest of your life).

3) Use smaller plates. Psychologically you feel full sooner when you do this and eat far less. Don't try to fill them full - you can always go back for seconds, thirds, or fourths. In the end, you'll still eat less than if you tried to overload your plate from the beginning.

4) Eat more fiber. It doesn't affect the amount of mass that goes in, but it drastically increases the mass that goes out.

5) Exercise moderately. Studies prove you eat less mass if you exercise moderately.

There are plenty more tricks, but you have to find ones that work for you.

 

[BlueFlamme]

Originally posted by: Eeezee
I'm 6'1"? I have a gut that sticks out, but my waist is okay

To be honest, I don't know my exact weight. The last time I measured was a few years ago, and I was 200 then. I just figured I'm 220 by now

You need to get a real weight measuremet, not your own WAG. I'm 6'3" and am working on losing some weight (was 220lbs, down to 213-215lbs) and I wear between a 38"-40" waistline. I want to get down to 180.

I can't give you professional advice regarding nutrition but I still eat good tasting food, but cut down on portion size when I can, and try not to eat it as often.

Removing the soda is a must. I try to drink 64 oz of water a day, sometimes I do, sometimes I get half that (I have a 1 liter bottle on my desk). Helps to flush the system.

For my main losing weight I try to gain muscle weight.

Weight training is the ultimate way to burn calories fast. "A pound of muscle burns up to nine times the calories of a pound of fat," explains Richard Cotton, M.A., chief exercise physiologist for myexerciseplan.com. Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt. What's more, it gives your metabolism an added boost after you exercise: It remains in overdrive for up to two hours after the last bench press, according to a study published in Medicine & Science in Sports & Exercise. Strapped for time? Try these quick moves: squats, bench step-ups, lunges, push-ups, pull-ups and crunches. In a pinch, just do single sets of 10 for each exercise -- you'll get optimal results for the time invested.

A good website regarding exercise technique is ExRx.net.

 

[dxkj]

Originally posted by: Eeezee

Originally posted by: Crazyfool

Originally posted by: Eeezee
I'm around 220lbs (size 44ish waist). I'd like to slim down into my size 38 pants.

What/how much should I be eating? I can ask 100 different people that know nothing about nutrition and get 100 different answers to this. Can I get an expert or someone that really knows nutrition to tell me?

For example, is pizza acceptable? How many meals per day? How big is each meal? How much meat should I eat? I eat lots of vegetables already.

220lbs and a 44 inch waist? Are you a midget? :laugh:

Anyway, think about joining Weight Watchers or some other outfit that will teach you about portion control and eating the right stuff. Good luck with that... changing eating habits and losing weight takes commitment.

I'm 6'1"? I have a gut that sticks out, but my waist is okay

To be honest, I don't know my exact weight. The last time I measured was a few years ago, and I was 200 then. I just figured I'm 220 by now

Im 6'2 215 lbs and I wear size 34 - 36 pants...

maybe your a little more than 220, go weigh1!

 

[EmperorIQ]

Originally posted by: HN
one big thing that i notice is to cut out soda. just cut it out completely.

yea, the initial 50lb i lost was done by:

1.) no soda at all
2.) no fast food at all
3.) run 2 miles 3 times a day (this happened over the span of 3 months)
4.) only carbs I ate were brown rice, oats, wheat bread, (anything brown)
5.) weight training 3 times a week, building muscle increases metabolism.

I went from a 42 -> 36-38, but I have a fairly big bone structure already (no, i'm not saying "i'm not fat, i'm big boned")

 

[gigapet]

Try eating every 3 hours. Small portions that are higher in protein. Small portion being no bigger tahn your fist. Vegetables do not count in the size of the portion. you can eat green vegatables steam or grilled liberally. Do not eat after 8 pm. Start your day with 40 minutes of cardio before you eat anything. Compliment that with a solid weight training regement in the evening. If you stick to this you will see dramatic results. Up your water intake to 1 gallon per day. This is dramatic I know. Cut out soda or any soft drinks period. Obviously Fast food is out of the question.

7:00 am bowl of raisin brain w/ sliced apple

10:00 am 2 hard boiled egs minus the yolk with a glass of water and a small portion of mixted nuts or trail mix.

1:00 pm 4 oz of grilled chicken and a large salad with no more than two tbsp of low fat/lo cal dressing

4:00 some mixed nuts or trail mix or a balance bar

7:00 pm dinner 6 oz of lean meat and another large salad

Assume that water drank in between through out the day

Take a multi vitaimn as well.

 

[Sentinel]

Need to exercise and eat less crap. Don't necessarily need a multivitamin, because you can get the minerals from foods you eat throughout the day. Try going to a nutritionalist before taking vitamins. Don't drink pop/soda, drink water and less beer.

 

[PingSpike]

Measure out and eat exactly 2000 calories worth of lard and only lard per day. According to that other thread, you should be fine with that diet.

 

[jlbenedict]

Originally posted by: gigapet
Try eating every 3 hours. Small portions that are higher in protein. Small portion being no bigger tahn your fist. Vegetables do not count in the size of the portion. you can eat green vegatables steam or grilled liberally. Do not eat after 8 pm. Start your day with 40 minutes of cardio before you eat anything. Compliment that with a solid weight training regement in the evening. If you stick to this you will see dramatic results. Up your water intake to 1 gallon per day. This is dramatic I know. Cut out soda or any soft drinks period. Obviously Fast food is out of the question.

7:00 am bowl of raisin brain w/ sliced apple

10:00 am 2 hard boiled egs minus the yolk with a glass of water and a small portion of mixted nuts or trail mix.

1:00 pm 4 oz of grilled chicken and a large salad with no more than two tbsp of low fat/lo cal dressing

4:00 some mixed nuts or trail mix or a balance bar

7:00 pm dinner 6 oz of lean meat and another large salad

Assume that water drank in between through out the day

Take a multi vitaimn as well.

Honestly.. that plan sucks.. unless you weigh 100 lbs

 

[George P Burdell]

Originally posted by: EmperorIQ

Originally posted by: HN
one big thing that i notice is to cut out soda. just cut it out completely.

yea, the initial 50lb i lost was done by:

1.) no soda at all
2.) no fast food at all
3.) run 2 miles 3 times a day (this happened over the span of 3 months)
4.) only carbs I ate were brown rice, oats, wheat bread, (anything brown)
5.) weight training 3 times a week, building muscle increases metabolism.

I went from a 42 -> 36-38, but I have a fairly big bone structure already (no, i'm not saying "i'm not fat, i'm big boned")

That's some good advice right there.

 

[gigapet]

Originally posted by: jlbenedict

Originally posted by: gigapet
Try eating every 3 hours. Small portions that are higher in protein. Small portion being no bigger tahn your fist. Vegetables do not count in the size of the portion. you can eat green vegatables steam or grilled liberally. Do not eat after 8 pm. Start your day with 40 minutes of cardio before you eat anything. Compliment that with a solid weight training regement in the evening. If you stick to this you will see dramatic results. Up your water intake to 1 gallon per day. This is dramatic I know. Cut out soda or any soft drinks period. Obviously Fast food is out of the question.

7:00 am bowl of raisin brain w/ sliced apple

10:00 am 2 hard boiled egs minus the yolk with a glass of water and a small portion of mixted nuts or trail mix.

1:00 pm 4 oz of grilled chicken and a large salad with no more than two tbsp of low fat/lo cal dressing

4:00 some mixed nuts or trail mix or a balance bar

7:00 pm dinner 6 oz of lean meat and another large salad

Assume that water drank in between through out the day

Take a multi vitaimn as well.

Honestly.. that plan sucks.. unless you weigh 100 lbs

its about 2400 cals a day. hardly starvation.

 

[DivideBYZero]

Stop ingesting more calories than you use.

/thread.

 

[jlbenedict]

Originally posted by: George P Burdell

Originally posted by: EmperorIQ

Originally posted by: HN
one big thing that i notice is to cut out soda. just cut it out completely.

yea, the initial 50lb i lost was done by:

1.) no soda at all
2.) no fast food at all
3.) run 2 miles 3 times a day (this happened over the span of 3 months)
4.) only carbs I ate were brown rice, oats, wheat bread, (anything brown)
5.) weight training 3 times a week, building muscle increases metabolism.

I went from a 42 -> 36-38, but I have a fairly big bone structure already (no, i'm not saying "i'm not fat, i'm big boned")

That's some good advice right there.

If you are a mashed potato guy.. cut out the gravies, and that will help alot also..

 

[jlbenedict]

Here you go.. this site has an enormous amount of information on nutrition and fitness..
This link I'm providing has a calculator to determine your calorie & nutritional needs based on your body weight, age, gender and activity level.

BMR Calculator

 

[Eeezee]

A) How do I find out my % body fat?

B) I have to cut beer from my diet????

C) If I just cut down on portions and space out meals, how much of a difference can I expect? I recently dropped soda from my diet and I drink lots of water.