Lost 70 pounds.
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Weight loss is a very touchy and difficult issue for many people. It's hard for people to understand how to eat with so many misleading advertisements around the world.
There are three things you should focus on if you want to lose weight.
1. Portions
How much you should be eating at each meal and how many times each day you should be eating.
2. Foods & Drinks
The foods you should keep and the foods you should avoid.
3. Exercise
It's helpful for losing weight, but isn't needed for losing weight.
Weight Loss
Portions - Correct portioning of your foods is very important for weight loss.
Many people tend to eat until they have the feeling of being full. This is a huge issue because you tend to over eat before you even start to feel full. The body doesn't respond right away when you are eating. It usually takes a few minutes for your body to adjust to the feeling of being full.
You should take your time to eat instead of rushing through the meal. I recommend eating slower and waiting until your 75% full to stop eating.
The sizes of portions in the world today are massive. People tend to see them as a normal thing though. If you want to maintain a good weight then you need to eat when your body actually needs foods.
To help maximize weight loss with the help of portioning is to keep your metabolism moving fast throughout the day. It's better to eat 6 smaller meals than 3 larger meals in a day. This way your body's metabolism stays fast throughout the day.
-Meal sizes-
Six meals a day (recommended)
Meal 1 - 500 calories
Meal 2 - 300 calories
Meal 3 - 500 calories
Meal 4 - 300 calories
Meal 5 - 300 calories
Meal 6 - 200 calories
Total: 2,100 calories
Three meals a day (not recommended)
Meal 1 - 900 calories
Meal 2 - 700 calories
Meal 3 - 500 calories
Total: 2,100 calories
This is just an estimate of what you roughly need on a daily basis. You have to figure out what sizes work for your body.
What you need at every meal.
-Meal types-
Six meals a day (recommended)
Meal 1 - You need most of your energy in the morning to help you get through the day. You should eat Complex Carbohydrates and eat a bigger meal for the first meal.
Meal 2 - Stay away from carbohydrates during the second meal.
Meal 3 - The third meal (lunch) you should eat more complex carbohydrates.
Meal 4 - The fourth meal you want a low amount of complex carbohydrates. This is the last meal you should eat carbohydrates at.
Meal 5 - The fifth meal is dinner. You shouldn't be eating more carbohydrates. You should focus on eating foods that are low in carbohydrates.
Meal 6 - The last meal usually is more of a snack. It should contain no carbohydrates.
Three meals a day (not recommended)
Meal 1 - Most of your complex carbohydrates in the morning.
Meal 2 - A lower amount of complex carbohydrates.
Meal 3 - No carbohydrates for the last meal of the day.
Foods & Drinks - The foods and drinks you should intake everyday. I will also help you with what things to avoid.
It's very important to eat in the right sized portions, but your body also needs the correct foods.
Simple carbohydrates or complex carbohydrates
Simple Carbohydrates - You don't want simple carbohydrates in your diet. They give a short burst of energy. Only useful if you need that short burst of energy, but try to avoid them.
Complex Carbohydrates - You want to eat mostly complex carbohydrates because they take longer to break down giving you more energy.
The top 5 foods that will help you lose weight if eaten in the right sized portion:
1. Chicken breasts - (high in protein, low in carbohydrates)
2. Steak - (high in protein, low in carbohydrates)
3. Cottage cheese - (high in protein, low in carbohydrates)
4. Ground beef - (95% lean) (high in protein) (low in carbohydrates)
5. Oats - (complex carbohydrates, good amount of protein, create a very good breakfast)
The top 2 drinks that will help you lose weight.
1. Water - (90% water in your diet)
2. Anything else that is low calorie that isn't filled with aspartame.
The top 4 things in foods & drinks to avoid.
1. High Fructose Corn Syrup
2. Aspartame - (All though aspartame has no calories in it. It's still not healthy for someone to use)
3. Simple Carbohydrates - (simple carbohydrates are fine in low amounts)
4. Sugars - (sugar has many different names such as glucose and dextrose)
Exercise - You don't need to exercise, but it's very helpful to lose weight.
The best way to lose extra weight is to stay active. You can do this by just moving more. If you want to try something harder and more effective you should try to jog, swim, play sports, and/or HIIT.
Jogging/swimming/sports - Do them for 15-30 minutes at your own pace.
HIIT or High Intensity Interval Training - It's probably the most effect exercise to help you lose weight. You spend about 20-25 minutes each time you do it.
HIIT layout:
1. Sprint or run your hardest for 1-2 minutes
2. Walk for 30-60 seconds
3. Repeat about 5-10 times right after each other.
. The thing is I watch my food, exercise fairly regularly. Has anyone here successfully got rid of 'the beer belly'?
