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ID: c9de51
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No. 5213
losing weight means running a calorie deficit. you must burn more calories per day than you take in. that means 4 main things:
1) Fruits and vegetables, the more fibrous the better. Don't rely ENTIRELY on them, you absolutely need some fat, cholesterol, and protein to keep your body functional and healthy. But anything with a lot of fiber is going to help your case. you burn a lot of calories digesting it, in some cases more calories than you get from eating it (in the case of celery).
2) stop ingesting artificial sweeteners and heavy preservatives, period. no soda, no grape drank, no honey buns, no tv dinners. i just finished a huge pair of posts that broke the posting size limit on FA on how these chemical charlatans will sabotage your ability to metabolize real food, and therefore, have a real, working body. stop eating from the chemical food supply altogether. eat from the whole food supply. how can you tell which is which? if your great-grandmother wouldn't recognize it (think 1900s), then it's at least a 90% chance that it's part of the chemical food supply.
3) mostly white meats and very little grain. in fact, cut grain out entirely if you can. many people have low-level gluten sensitivities that they don't even know about. if you can get rid of bread for a week or two, you may feel like a new man because your body isn't constantly maintaining an allergic reaction. if not, then you're out nothing and can have some bread again (though be careful, many commercial loaves are sweetened with high fructose corn syrup). as for meats, you mostly want chicken, and NOT fried. don't worry about skinning it, the skin's got a lot of cholesterol and you'll need some of that to keep up with point 4, which is the most important:
4) EXERCISE. you will get nowhere without exercising. fortunately for you, cutting weight means aerobic exercise, which means running is great! the key is doing it as long as possible. start off walking for 15 seconds, then running for 10. do that as long as you can stand it. then by week 2 or 3, dial it to 14 and 11, then 13 and 12, and so on as you feel you can handle it. remember, distance isn't the goal - endurance is. the longer you are running, the longer your metabolism is going to stay in high gear.
if you like to count calories, your goal is a 500 kcal deficit per day. you should lose about 2 pounds per week if you hit this number. DS31 followed this exact same advice and has lost, to my knowledge, almost 40 pounds in the last 6 months. This is pretty much the maximum healthy rate. If you are losing more than 2 pounds per week, you're putting a huge amount of stress on your body and you're likely losing muscle instead of fat - especially at the build you appear to be at. you are not obese. you do not have much more than 2 pounds of fat per week to give.
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