My weight fluctuates ~30lbs throughout the year. I typically cut ~15-20lbs every May through June without stepping a foot on a treadmill.

The biggest key is obviously diet. Caloric intake - caloric expenditure = weight loss (or gain if the result of the equation is positive). 5-6 small meals per day with the proper micronutrient breakdown (protein/carbs/essential fats.. I typically shoot for 50/30/20%), begining with a big breakfast, is best. This keep your body constantly fueled but helps minimize excess (unburned calories that will get turned to fat).

3500 calories = 1 lb. Unless you're very overweight, I wouldn't try to lose much more than 2lbs/week. That's a 1000 cal/day deficit, and is perfectly healthy. TheDailyPlate is a great site to keep track of your intake, as zippy mentioned.

When I'm cutting fat, my diet is very strict, but still tasty. I can post up a list if anyone is interested.. Starving yourself is not the answer. Your body will cope with the lack of calories by shutting down your metabolism and burning muscle instead of fat. That's the complete opposite of what you want considering only muscle burns fat. Your PRIMARY goal durning fat burning should be to maintain muscle mass.

Excersize. I don't do cardio. You don't need to do it either. Lifting weights is better for burning fat.. and the heavier the better. It also helps prevent muscle loss during the process, which is crucial. Some people try to argue this with me, but they never win Sure, you will burn more calories in 30 minutes on the treadmill than 30 minutes lifting weights, but once you hop off the treadmill, you basically stop burning calories. The person lifting for 30 minutes will continue to burn calories for up to 72 hours as his body repairs itself .. and the net loss in the end will be greater. His time was better spent.

If you really like running or biking, try some HIIT (high intensity interval training), which works better than static cardio for burning fat. Just don't do it on a treadmill because you will look like an idiot. Basically, you warm up, then do intervals of high intensity followed by low intensity. 5 min warm up, then 30 sec to 1 min 90% effort, 30 sec - 1 min 50% effort, rinse repeat for 5 minutes to begin, 5 min cool down. The high intensity will breakdown muscles and you will continue to burn calories for days after stopping, unlike static cardio.

With static cardio, you also run the risk of burning muscle if you haven't ingested enough carbs. This is bad. remember, muscle burns fat. you want to at least keep what you start out with. HIIT is much better at maintaining muscle mass.

A lot of people are worried about 'getting too big' and don't want to lift weights, they just want to cut fat. Well, first off, millions of people spend their entire lives trying to get too big, and it never happens. It won't happen to you by accident. Second, it's basically impossible to gain muscle mass while eating a caloric deficit (you can, and will, gain strength though).. so you're not going to get big. Don't be afraid to wander over where the meat heads hang out

If anyone wants some help putting together a lifting routine, I'm all eyes and fingers.

 

^ post up some of your foods you eat

 

I eat the little powdered donuts from Hostess. I figure by not eating the ful size donuts I am makeing huge reductions in my fat and sugar intake.

In all seriousness, I put on weight after I quit smoking almost 2 years ago, leading up to my back surgery. SO I was eating more crap and laying on the couch. I was always a skinny kid and never had a weight issue in my life. Add turning 40 to the above situations and eeeek.

After recovering from surgeruy I became more active, but not overly so, I cut out ice cream completely, this was a huge deal for me. I limit the crap I eat, but I still eat crap.

I weigh 28 lbs less than when I was weighed presurgery. Id like to drop a final 5 so I can get wear my old pants comfortably again.

 

^ thats attainable Im giving you one month soldier!


J/K

But you can do it

 

My weight remains stable (within 5lbs+/-), no matter how much I eat or how much I exercise.

Ever since my busy seasons started, I stopped all exercising. I weight myself recently, it is still the same.

I am a freak of nature to certain extent.

However, I could easily have high cholesterol level which I am not aware of. I could be one of those people who look fine on the outside but it is a mess inside and may drop dead in the office one day with a stroke.

I need to become active again.

Good luck everyone and stay healthy!

 

During fat loss, pretty strict:

Chicken, beef, lean pork, fish, eggs (at least half with yoke too), cottage cheese. If you're a vegetarian, I seriously don't know what to suggest. You should probably have soy coming out your ears.

Olive oil, nuts (unsalted.. duh), natural peanut butter, fish oil. These all contain essential fats. Without fats, you die. eat some.

Whole wheat bread, pasta, and crackers (triscuts are great.. just wheat, oil and a little salt), brown rice, oats, yams, green vegetables (learn to love spinach), limited fruit in the morning or after a workout. Everything other than vegetables and fruits here are 'simple' carbs. The body breaks them down rapidly and uses them quickly. These are best taken before and after workouts. Vegetables are complex carbs, so they will provide you will more energy throughout the day. This is important because you will be eating a caloric deficit, so you need all the energy you can muster. So, most carbs should be veggies, but I know that gets boring.

Water, skim or 1% milk, limited juice in the morning or after a workout. Coffee and tea are ok, but don't abuse them. Steer clear of soda in all forms.. if you need a flavor blasts, pick up some crystal light.

Sometimes I'll sneak some real cheese, but I try to stay away. Use whatever seasonings you want, but try to limit things like soy.. which is like drinking salt. Use olive oil for all your cooking.

Supplements are fine, but they're called supplements for a reason. They are not a meal replacement. They should.. dun dun dun.. SUPPLEMENT your real food intake only if you just can't get enough of what you need. A daily vitamin is good. A protein shake is good before and or after a workout.

I'm probably missing a few things, but that's basically it.

 

have you ever seen a fat veg?

I haven't.

 

my sister is pretty big

 

eggplant?

 

down another 1.1 lbs and Bill 2.4 miles in 40 mins is bookin it trust me

i did 3.5 in 60 tonight can you say whooo