[1MOREMOD]

Originally Posted by uniqueMR

hahhahaha.
With that you lose everything

Yeah real funny.

[chassis]

The most common suggestion on this thread is - eat less.

That sums it up. Forget "programs".

[incube]

Originally Posted by chassis

The most common suggestion on this thread is - eat less.

That sums it up. Forget "programs".

For sure, but don't starve yourself or you'll be fine for some time but then having a really tough time and high risk to get all weigh back and even more.

For me, the easiest way was counting calories, was eating everything (more often I grill veggies and beef), had a great mood. Now I know my limits and never overeating.

[chassis]

Originally Posted by incube

For sure, but don't starve yourself or you'll be fine for some time but then having a really tough time and high risk to get all weigh back and even more.

For me, the easiest way was counting calories, was eating everything, had a great mood. Now I know my limits and never overeating.

Of course. Suggestions to starve aren't common on this thread, so far.

[TXSTYLE]

I am almost 50. I have been a "Gym Rat" since I played ball in High School. I have done a bit of everything except surgery.

The older you get. The Harder it will be to lose weight and maintain a nice physique... MUCH harder! But it can be done and I have maintained a good physique for my age no question. How do I know? Well... I am my own biggest critic. My lovely wife would NOT have it any other way. And when people mistake me for being in my mid 30s regularly, I know I am doing something right.

To answer your question:

Your calorie intake MUST be reduced and or burn more than you consume.
Intermediate Fasting is VERY effective: For me, little to no Dinner is effective.
Eliminate SUGAR!!! Limit simple carbs like bread, potato, rice, pasta to morning or afternoon meals: Do NOT eat them after 2pm.
A combination of Strength Training and Cardio is a must.

Above all else... DISCIPLINE to follow the above.

[uniqueMR]

DISCIPLINE is must

[JasonDot]

Originally Posted by uniqueMR

DISCIPLINE is must

Absolutely. Without discipline it’s an uphill battle with possibly low reward center functionality.

[tcphoto]

I have trouble sleeping and am generally fit and a friend recommended the Whole 30 program. For 30 days, you eliminate alcohol, sugar, processed food and dairy. I ended up feeling a little better and I lost 12 pounds. I'm a runner and I didn't have the energy to run after ten days so be careful if you try it. Since then, I'm more careful with what I eat and my body fat is much lower than it had been. You would be surprised what happens when you watch what you eat and exercise regularly.

[JP10]

Originally Posted by tcphoto

I have trouble sleeping and am generally fit and a friend recommended the Whole 30 program. For 30 days, you eliminate alcohol, sugar, processed food and dairy. I ended up feeling a little better and I lost 12 pounds. I'm a runner and I didn't have the energy to run after ten days so be careful if you try it. Since then, I'm more careful with what I eat and my body fat is much lower than it had been. You would be surprised what happens when you watch what you eat and exercise regularly.

I've heard of the Whole 30 program, and know people that have tried it. With that said it doesn't really interest me. Sugar is only bad for you in excess, it's a great catalyst and supports muscle growth. Everything in moderation has always been my moto, with exceptions to the weekends where I often derail haha. Especially if you are a long distance runner, I can only see negatives in regards to eliminating sugar. I can definitely see how that diet helped you lean out, especially if exercising regularily. When you deprive your body it results in burning fat storage, as well as muscle. So I'm fairly certain some of that weight loss was also some muscle, not a bad thing, but just is what it is. This really happens regardless of the diet you choose because you're depriving your body. You can't cut and strive for muscle growth at the same time (without enhancement), it doesn't work that way.

[sqwinny]

Originally Posted by tcphoto

I have trouble sleeping and am generally fit and a friend recommended the Whole 30 program. For 30 days, you eliminate alcohol, sugar, processed food and dairy. I ended up feeling a little better and I lost 12 pounds. I'm a runner and I didn't have the energy to run after ten days so be careful if you try it. Since then, I'm more careful with what I eat and my body fat is much lower than it had been. You would be surprised what happens when you watch what you eat and exercise regularly.

Whole 30 diet is a "diet" that basically is an elimination diet. In the food science world, we would consider this to be a Low FODMAP diet or food elimination diet which it is.

Eliminate anything that is known for high reactions/inflammations in people and after 3-4 weeks you reintroduce those foods one by one to see if you have a sensitivity to anything. As much as I hate the Kardashians, Khloe lost weight as she gave up dairy. That could have been due to her eating excess energy from dairy products OR she was inflamed and without the presence of dairy, she lost water weight.

[Philip2342]

I also love to eat healthy snacks at night, because I feel my body light at night, which aids in good sleep. The area that I feels need your attention is weight lifting and workout routine.
To be honest I've never seen a guy in my gym lifting weight once a week and achieving his goals. But the reality is you should make a routine of workout with proper rest days. It will help you in loosing your weight when done correctly with a balanced diet.

[tombaker]

The best way to lose weight is to eat and exercise properly. This is a long-known formula that practically does not fail. Avoid carbonated drinks, alcohol, fatty, fried, sweet, starchy foods, etc. in your diet. The diet should be dominated by proteins and complex carbohydrates. Diets that promise fast weight loss are usually effective, but only for a short time. the weight lost returns fairly quickly. Therefore, if you need to lose more than 5-6 kg, then it is better to choose the right diet and gradually lose weight. Choose the physical activity that suits you, it can be running, swimming, fitness, yoga or something else. The main thing is to start gradually so as not to harm the joints and muscles. If possible, you can add massages and wraps so that losing weight does not affect the skin and avoid stretch marks.

[MilkyFloor]

Losing weight is very tough and long. However, there are things which can ease the process. For example, canibis oil is usually used for it. As far as I know, you will be able to control your appetite and this is a very useful skill for losing weight.

[bucketfoot]

Plenty of people have said the obvious one of eat less, but the big one that I'm sure I said earlier in this thread and that many people miss is: Do not drink your calories

[Dlpfcb]

What am I reading...protein....protein....protein please don’t listen to this. I highly suggest researching about food and the effects on the body. Meat, dairy and cheese by far some of the worst things to eat especially do to it’s inflammatory effects. And everyone says grains are bad? Grains have been in our history since the beginning of time, and some countries that have the lowest obesity rates eat grains as part of every daily meal. Take a look at the US today, we are pushing almost 50% obesity rates for adults and children already being obese by 3. Why? The industry has massively changed, we consume an average of 300lb of meat cheese and dairy per person per year in the US. All of this is packed with fats, saturated fats and so many other chemicals for growth properties that are needed to meet the US consumption rate. It really boils down to this, intake under daily burn....that’s it. Easiest way to achieve that is to maintain a daily workout routine, reduce fats and highly processed foods. I’m not saying don’t eat meat by any means but meat should never be the star on you plate by weight. The bulk of your food by weight should be whole grains, nuts, seeds, fruits and vegetables. Vegetables and fruits are basically free calories and of course the vitamins reduce and prevent so many illnesses. Good luck and please don’t do one of those meat only diets....you may lose some weight but internally the effects on your body are brutal.

[chassis]

Originally Posted by Dlpfcb

What am I reading...protein....protein....protein please don’t listen to this. I highly suggest researching about food and the effects on the body. Meat, dairy and cheese by far some of the worst things to eat especially do to it’s inflammatory effects. And everyone says grains are bad? Grains have been in our history since the beginning of time, and some countries that have the lowest obesity rates eat grains as part of every daily meal. Take a look at the US today, we are pushing almost 50% obesity rates for adults and children already being obese by 3. Why? The industry has massively changed, we consume an average of 300lb of meat cheese and dairy per person per year in the US. All of this is packed with fats, saturated fats and so many other chemicals for growth properties that are needed to meet the US consumption rate. It really boils down to this, intake under daily burn....that’s it. Easiest way to achieve that is to maintain a daily workout routine, reduce fats and highly processed foods. I’m not saying don’t eat meat by any means but meat should never be the star on you plate by weight. The bulk of your food by weight should be whole grains, nuts, seeds, fruits and vegetables. Vegetables and fruits are basically free calories and of course the vitamins reduce and prevent so many illnesses. Good luck and please don’t do one of those meat only diets....you may lose some weight but internally the effects on your body are brutal.

I agree and summarize by saying: eat all food groups.

Forget "programs" and "plans" and "systems". They are bollocks.

[King Rudi]

Originally Posted by bucketfoot

Do not drink your calories

Why not? Obviously a person doesn't want to drink high caloric drinks (i.e. soda) but if I'm trying to gain muscle, why would I not drink protein shakes as a source of protein? Fewer calories for the same or more protein.

[No Boost]

Originally Posted by King Rudi

Why not? Obviously a person doesn't want to drink high caloric drinks (i.e. soda) but if I'm trying to gain muscle, why would I not drink protein shakes as a source of protein? Fewer calories for the same or more protein.

Perhaps he was referring to alcohol.

90% of my daily caloric intake is in liquid form. Specifically, water/pea protein powder/C8 MCT oil/extra virgin olive oil (first cold pressed)/Brazil nuts/broccoli/Brussel sprouts/mushrooms/chard/avocado (including skin and seed)/egg shells all blended and consumed multiple times per day. Most people would retch at this mixture but I've grown accustomed. It's the sickly sweet, inflammatory causing whey proteins that I just can't do anymore.

[4Hockey4]

85% of weight loss is food, eat way more veggies and fruit, less processed carbs (pasta/breads) and do light cardio (more for your heart) and low fat meats, turkey/deer/local chicken, fish and red meat max once a week in smaller portions. No fast food or sodas, drink more water. Snacks are some nuts, bananas

Wife went from 160 to 140 with above regiment in 2 months. (she swam 4-5 times a week, some walks) She also fights a bit of heredity on moms side. (obviously fighting your metabolism, everyone has a weight, it may not be thin enough for you, but its your body type)

Cheers and good luck.

[chassis]

There is heredity and there is a social (family) norm. A phrase for norm is "monkey see, monkey do". Families pass down behaviors including, and especially, eating behaviors.

If a family eats high fat, high starch foods in front of the television and washes it all down with sugary drinks, this behavior gets passed to the kids who are confronted with it in early adulthood as their work schedule increases, metabolism decreases, and exercise decreases. And weight goes up.

Changing the behavior means breaking the social norm from the family of origin. It can be difficult for the adult child, when mom and dad see junior behaving in a way contrary to the family norms.

[Bunnny]

Im not a pro, but I've been studying fitness and nutrition for the past 3 years. I had to because I developed a medical condition that forces me to eat a very strict diet, and I also need to exercise to have desire to eat. Anyways, I learned alot and I would suggest changing up your diet. Oats are great, but add some raw protein like plain eggs. Peanut butter contains alot of fat, and go easy if you can on honey. Lunch: protein is great, but think about maybe skipping the bread. If you find that you become tired after eating bread, its time to look for alternatives that are low in gluten like sour dough. (also, shame on subway for training people to think that eating a loaf of bread for lunch is healthy.) Sour dough is easier to digest also.
And dinner: you are not eating enough at dinner, and the amount of calories between the time of your last meal is not sufficient enough, so you're going into starvation mode instead while in calorie deficit.
I'd really recommend lifting weights as opposed to the treadmill also. Using the treadmill is just working the same muscle out over and over again, but if you were to lift weights, it builds the muscle to tone you, while you burn off calories.

[JP10]

Originally Posted by Bunnny

(also, shame on subway for training people to think that eating a loaf of bread for lunch is healthy.)

Lol! I've never thought of it in that manner. Hilarious and very true.