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Stompy · 08-13-2004, 07:44 AM

There's a few things you can do to insure that you're eating properly.

One is to maintain a 40/40/20 ratio of protein, carbs, and fat. Eat a small meal every 2-3 hours. This will cause your metabolism to go high gear.

Protein should be from obvious foods like tuna, chicken, cottage cheese, eggs, shrimp, etc.

Carbs should be foods low on the <a href="http://www.lowglycemicdiet.com/gifoodlist.html">Glycemic Index</a>. Low GI foods promote burning fat as opposed to creating/storing fat like high GI foods (lipolysis vs. lipogenesis). Food in this category is: brown rice, 100% natural whole wheat (or might be whole grain.. can't remember) oatmeal, apples, whole wheat breads, etc..

Fats (good fats, or EFA's) should come from foods like peanuts and salmon.

You can also get supplements that will help balance out the ratio.

Another tip is: eat more. Basic metabolic rate is determined like so

(for men): 66 + (13.7 X weight in kgs) + (5 X height in cms) – (6.8 X age in yrs)

(for women): BMR = 655 + (9.6 X weight in kgs) + (1.8 X height in cms) – (4.7 X age in years)

In your case, this works out to:

66 + (1739.9) + (876.3) - 176.8 = 2505.4 calories per day.

That's what your body burns just to operate throughout the day. To lose a healthy amount of weight, I'd say aim for a 500 calorie deficit per day, or simply 30-45 minutes of cardio/exercise a day. You can tweak the number of calories a bit by a few hundred, so if you're not losing at a good rate, drop it to 2300, but don't go much beyond that.

Likewise, if you plateau with 2500, raise it to 2700.

Weight lifting is also key. Muscle burns fat. While you're trying to LOSE fat (cutting), it's much harder to build muscle, but lifting weights will still have a tremendous impact. It's very difficult to lose fat and see results without lifting weights. It can be done, but just not as easily.

I've lost 40 lbs (to 215 from 255) since doing this, but have been off & on again, however, I never once gained any of the weight back. A lot of times my schedule gets so tight between work/school/homework that it's very hard to find time to make room for working out. I actually started off on low carb, which is a good way to initially lose a lot of fat, but it's by no means something that should be a permanent part of your lifestyle (there are arguments against this, of course).

Another thing, if you can go 6 days of eating healthy, on the 7th day you can eat whatever the hell you want, and as much of it as you want. So if you want (and can) eat 4 pizzas, have a blast. What that does is convinces your body it's not starving because of the change in diet. If you go into starvation mode, it's VERY difficult to lose fat since your body is so desperately holding onto it. The thing is: you HAVE to stick w/ the diet on the other 6 days or you'll just end up holding onto the weight.

I'm by no means an expert on nutrition, but I used to be SO confused with all the conflicting data (and there is no "right" way to do things), but I find that the above works for quite a lot of people. Of course, not everyone is the same, but that's just my input

Remember, eat more (healthy food), not less or you'll end up burning muscle instead of fat!

[edit]

A site I use to track how many calories and percentages of protein/carb/fat I've eaten during the day is http://www.fitday.com

08-13-2004, 07:44 AM	#25 (permalink)
Stompy Banned from being Banned Location: Donkey	There's a few things you can do to insure that you're eating properly. One is to maintain a 40/40/20 ratio of protein, carbs, and fat. Eat a small meal every 2-3 hours. This will cause your metabolism to go high gear. Protein should be from obvious foods like tuna, chicken, cottage cheese, eggs, shrimp, etc. Carbs should be foods low on the <a href="http://www.lowglycemicdiet.com/gifoodlist.html">Glycemic Index</a>. Low GI foods promote burning fat as opposed to creating/storing fat like high GI foods (lipolysis vs. lipogenesis). Food in this category is: brown rice, 100% natural whole wheat (or might be whole grain.. can't remember) oatmeal, apples, whole wheat breads, etc.. Fats (good fats, or EFA's) should come from foods like peanuts and salmon. You can also get supplements that will help balance out the ratio. Another tip is: eat more. Basic metabolic rate is determined like so (for men): 66 + (13.7 X weight in kgs) + (5 X height in cms) – (6.8 X age in yrs) (for women): BMR = 655 + (9.6 X weight in kgs) + (1.8 X height in cms) – (4.7 X age in years) In your case, this works out to: 66 + (1739.9) + (876.3) - 176.8 = 2505.4 calories per day. That's what your body burns just to operate throughout the day. To lose a healthy amount of weight, I'd say aim for a 500 calorie deficit per day, or simply 30-45 minutes of cardio/exercise a day. You can tweak the number of calories a bit by a few hundred, so if you're not losing at a good rate, drop it to 2300, but don't go much beyond that. Likewise, if you plateau with 2500, raise it to 2700. Weight lifting is also key. Muscle burns fat. While you're trying to LOSE fat (cutting), it's much harder to build muscle, but lifting weights will still have a tremendous impact. It's very difficult to lose fat and see results without lifting weights. It can be done, but just not as easily. I've lost 40 lbs (to 215 from 255) since doing this, but have been off & on again, however, I never once gained any of the weight back. A lot of times my schedule gets so tight between work/school/homework that it's very hard to find time to make room for working out. I actually started off on low carb, which is a good way to initially lose a lot of fat, but it's by no means something that should be a permanent part of your lifestyle (there are arguments against this, of course). Another thing, if you can go 6 days of eating healthy, on the 7th day you can eat whatever the hell you want, and as much of it as you want. So if you want (and can) eat 4 pizzas, have a blast. What that does is convinces your body it's not starving because of the change in diet. If you go into starvation mode, it's VERY difficult to lose fat since your body is so desperately holding onto it. The thing is: you HAVE to stick w/ the diet on the other 6 days or you'll just end up holding onto the weight. I'm by no means an expert on nutrition, but I used to be SO confused with all the conflicting data (and there is no "right" way to do things), but I find that the above works for quite a lot of people. Of course, not everyone is the same, but that's just my input Remember, eat more (healthy food), not less or you'll end up burning muscle instead of fat! [edit] A site I use to track how many calories and percentages of protein/carb/fat I've eaten during the day is http://www.fitday.com __________________ I love lamp. Last edited by Stompy; 08-13-2004 at 07:54 AM..