Weightloss

[CHiLD-0F-THE-BEAT]

Can we stay on-topic here folks? I think this could be a really good resource for people wanting ideas of how to lose weight.

 

[Libby]

I googled and I found this http://www.caloriesperhour.com/index_burn.php
for people who don't want to do the maths themselves, or find it "stressful" it will do it for you if you just add in your details.



You can get a pocket size book like this from your local bookshop

probably yours will not say "New Zealand foods" on it, it will be relative to whatever country you buy it in but it will be the same deal, every bookshop has this, bestselling for years and years!

There's also www.calorieking.com Anything that comes packaged you can read how many calories/kilojoules on the package, but if you want to know how many calories are in a large apple or a medium banana or a sushi roll at the foodcourt etc you can just look it up there. This modern technology it's pretty good aye, you can do away with books AND maths...lol

And anyone who thinks it's going to be a hassle looking up everything they eat to find the calories, fret not! You get to know the calories in foods you usually eat off by heart in no time! Soon you will just be using it to find foods you are trying for the first time. Or to have a read/flip through scanning for things which are low-calorie that you might like you eat, or to find which brand sandwich bread has the lowest calories so you don't have to stand in the aisle at the supermarket for ages reading the back of every package in front of everyone.

I don't know if I'm overly self-conscious or what but when I would stand in an aisle reading every package in the supermarket when I was anorexic I felt like everyone was looking at me and judging, and when I did this at the supermarket when I had become chubby I felt like everyone was looking at me judging, and now when there shouldn't be any judgement to be made, I still feel them fucking looking at me, lol. I don't like to do it. It's also a lot more time consuming than just checking the book. Be on the look out for new brands/products not listed in the book however, occasionally you find a gem. My copy of the calorie counter is an older edition, but I keep it because it has sliced kiwi fruit on the cover instead of pepperoni crackers.

NB: If you are a women, ONE chocolate bar on the first day of your (.) doesn't have to be counted.
Your calorie allowance is like a check-book, extra kgs are the penalty you pay for overdrawing it, but this magical chocolate bar is a gift
I gift this chocolate bar to all women.

 

[atara]

The problem with calorie counting is nobody ever keeps it up for very long and the calculations are always wrong. Ceteris paribus, lowering the temperature of your bedroom while living every other aspect of your life the same way will result in increased calorie expenditure with no increased intake. Ceteris paribus in this situation is always false: you get cold and thus tired or hungry. Your body compensates.

Hunger is easy to manage and impossible to ignore. A handful of pine nuts, a bowl of fried collards, a tin of sardines, or a glass of coconut milk can go a long way.

On that note, we have the following list, courtesy about.com:

http://lowcarbdiets.about.com/od/nutrition/a/fibercounts.htm

Flax, incidentally, tastes bad. That's why there are strategies for eating it. Chia is nutritionally equivalent and far more palatable. Perilla, if you can find them, are similar and supposedly very good. Flax, chia, and perilla are the "n-3 fatty acid" seeds.

Also, fuck wheat bran.

or simply have juice

I don't know where you heard this, but I'm pretty sure juice is just sugar. Eat some almonds or something.

 

[Libby]

The problem with calorie counting is nobody ever keeps it up for very long and the calculations are always wrong.

What makes you think no-one keeps it up for long? I do it automatically. Anyone who has ever counted calories can gauge an approximate idea of the calories in any food item that crosses their path. For example if you hand me a piece of toast with Peanut Butter on it for breakfast I do not need to know which brand of bread or peanut butter you have used, I know it has around 200 calories (add 50 if you used margarine as well). It doesn't need to be exact in order to work.

You just need to be taking in around about the number of calories you worked out you should be having and no where near the amount of calories you were previously having in order to become fat in the first place. It's so much easier than you seem to think it is.

The difficult part is actually just having the determination to turn down delicious items that will push you beyond your calorie allowance, like if you offer me syrup waffles with ice cream for breakfast, I know I couldn't eat much else that day if I want to stay under my calorie limit, I will either be very hungry later or I will eat too many calories this day, neither of those outcomes are desireable so I should say "no thank you" then keep my mouth closed. That's the fucking difficult part. That's why weightloss takes a firm commitment or liposuction, there's no way around that lol.

And OMG flax does not tate bad, I love coldpressed flaxseed oil, it makes all my veggies fucking delicious, that's where I get my omega-3s or usually LSA oil (linseed, sunflower, almond) for all the essential omega-3, omega-6 and omega-9 in 1 tbsp per day (120cal). Remember not to heat coldpressed oils or you degrade the nutritional content, cook with non-stick cookwear and drizzle oil over top after cooking if you buy coldpressed oils or else the extra money you pay for the healthiest oils is pointless. Nuts and seeds are very healthy but FULL of calories you definately don't want to be having too many nuts or too much oil!!! I do agree with the not drinking juice though, eat the whole fruit don't juice it, same amount of calories (45cal in a small orange) but juice doesn't have any of the fibre so leaves you hungry, and if you drink a whole glass of orange juice that is like 5 oranges(225cal) and still hungry! Drink water.

Wheat bran isn't so bad unless you avoid wheat for some reason (intollerance, allergy, fear of lectins, etc)
My housemate makes some yum yum vegan bran muffins with banana instead of sugar mmmm... I always steal one when she bakes a batch.
But you like pine-nuts and sardines and coconut milk as a drink not a thai curry ingredient so I think your tastebuds are whack! (just a joke, I know everyone has different tastes lol)

 

[atara]

I can see complaining about sardines (they smell) or coconut milk (it isn't sweet). But have you ever actually had a pine nut?

Also, I had particular reasons:

http://en.wikipedia.org/wiki/Pinolenic_acid -- pine nuts

http://en.wikipedia.org/wiki/Medium-chain_triglycerides -- coconut milk

http://en.wikipedia.org/wiki/Omega-3_fatty_acid#Conversion_efficiency_of_ALA_to_EPA_and_DHA and
http://en.wikipedia.org/wiki/Eicosapentaenoic_acid -- sardines

 

[Libby]

Pine nuts literally make me vomit. CAN NOT eat. I tell restaurant people I am allergic just in case they put in my salad.
They are so disgusting, I WILL puke.

coconut milk isn't bad, I use it, but I would not pour any kind of milk into a glass and drink it, yukkk... it is an ingredient, it goes IN things.
Interesting about the medium-chain triglycerides, But none of them are essential fatty acid, only alpha-linolenic acid (an omega-3) and linoleic acid (an omega-6) are, your body can make ALL the other fatty acids it needs from these, so not about to try and purposefully add extra fats into a weightloss/weight maintenance plan that already covers essential fat intake. Calories per gram: carb=4, protein=4, alcohols=7, fat=9

MCTs do not require bile salts for digestion. Patients that have malnutrition or malabsorption syndromes are treated with MCTs because they do not require energy for absorption, utilization, or storage.

Look your body doesn't even have to expend any energy in order to store this fat in the body. Good for the malnourished, bad for the overweight!

And thank satan the other fats you listed as reasons for eating sardines and pine nuts *shudder* are non-essential too.
(The links YOU posted give this information too if you want to check they are non essential EFAs), There's no nutritional reason for eating these three foods specifically. Sure you can eat them if you like them, pine nuts and coconut milk are healthier than the chocolate bar I eat once a month that's for sure, but that's why I make it only once a month when I'm being good

 

[Edvard Munch]

Eat less calories than you burn. It's that easy. You may want to thank me, depending on your pre-disposition towards smart, practical people.

 

[Libby]

Holy crap I am a god..
Rosewater essence + succralose + agar = almost turkish delight but fuck all practically negligible calories
Zilch nutritional value also mind, but fuck, deliciousness from nothingness.. So much win right now %)

I saw the rosewater essence in the convenience store and thought 'Oooh, you don't live in the supermarket's range of flavour essence do you, what's a flavour like you doing in a shop like this?', and I picked her up taking her back to my place. Didn't really know what to do with her, being no sort of experienced gentleman... then it came to me and I said "let there be delight!" and then there was delight, and I saw that it was good.

 

[modern buddha]

All you gotta do is return to nature.

 

[Jabberwocky]

counting calories is SOOOOO vital, but ppl overestimate its difficulty. Further, they think it's something you ALWAYS have to do.

Go to fitday.com or any reputable calorie-counter (fitday is what I personally use/used). You enter a food ONLY ONCE (for instance, you spend a couple minutes entering "big mac", but from then on you only enter "1 big mac" or "0.65 big mac" and it computes for you. MOST ppl find that after a few days, they're just tapping foods they've already given info for and stating how much of the food they ate. Very simple.
However, just doing this for a few weeks isn't a waste - in fact it's the most important part IMO. Most people have either no idea, or a very inaccurate idea, what their diet gives them (i mean trained athletes, too. I've never seen someone start fitday and just think it was useless; everyone is stunned, regardless of how good they thought they kept tabs on their intake).
Once you've done fitday, even if you stop, you'll have a feel for foods and daily consumption that you just would not have gotten otherwise. And considering that calorie intake is paramount in losing/gaining weight approaches, there's little room for saying you're serious about your program yet are not going to have/get an accurate idea of your intake.

 

[addictivepersona]

counting calories is SOOOOO vital, but ppl overestimate its difficulty. Further, they think it's something you ALWAYS have to do.

Go to fitday.com or any reputable calorie-counter (fitday is what I personally use/used). You enter a food ONLY ONCE (for instance, you spend a couple minutes entering "big mac", but from then on you only enter "1 big mac" or "0.65 big mac" and it computes for you. MOST ppl find that after a few days, they're just tapping foods they've already given info for and stating how much of the food they ate. Very simple.

I found a fatal flaw that stopped me from using fitday.com. Along with tracking calories, I used fitday to keep relative track of sodium--The sodium content of some fruits and vegetables was so off, I no longer trust it for calories. When I need calorie counts, I use either http://www.livestrong.com/ or http://cronometer.com/ --I have yet to find any issues with either, except that cronometer doesn't (or didn't a year ago at least) have plain steel cut oats.

 

[thujone]

IMHO if it doesn't have a label (i.e. it's raw food) then the calories in it don't need to be counted so ruthlessly as with prepared foods in which there could easily be oodles of hidden calories. No hidden calories in an apple

 

[Jabberwocky]

I found a fatal flaw that stopped me from using fitday.com.

i never would've noticed that...weird/upsetting.
(i was using it while gaining weight, so was far more interested in raw calories and macro's. cannot say i ever looked at a vit. or min. on there lol)
EDITed to add: for people just concerned with gaining/losing pounds, don't go crazy on details like vitamins, or interval training, etc. Too much off the bat will kill this for most people. Just get an idea of what your consumption is, and reduce it - while hopefully increasing expenditure through more strenuous activities/exercise than you are accustomed to. Worrying about details when you're just starting is pointless; it discourages and, honestly, you'll make huge leaps and bounds in the beginning just focusing on the important stuff ie calories-in V calories-out

 

[atara]

Pine nuts literally make me vomit. CAN NOT eat. I tell restaurant people I am allergic just in case they put in my salad.
They are so disgusting, I WILL puke.

I'm sorry? Look, I'm giving examples of some things associated with good health. It's not like I'm saying you have to eat all of this. Pine nuts make people eat less. That is all.

coconut milk isn't bad, I use it, but I would not pour any kind of milk into a glass and drink it, yukkk... it is an ingredient, it goes IN things.
Interesting about the medium-chain triglycerides, But none of them are essential fatty acid, only alpha-linolenic acid (an omega-3) and linoleic acid (an omega-6) are, your body can make ALL the other fatty acids it needs from these, so not about to try and purposefully add extra fats into a weightloss/weight maintenance plan that already covers essential fat intake. Calories per gram: carb=4, protein=4, alcohols=7, fat=9

Essential fatty acids are basically micronutrients and shouldn't be looked at as sources of dietary energy, thus caloric content is quite irrelevant -- you can easily meet all of your daily requirements with less than 100 calories from PUFA. There's no real benefit to consuming "extra" EFAs, though keeping a balanced polyunsaturated fat intake ratio seems beneficial. So whether the fats from a food are "essential" is of little relevance -- similarly, the absurd vitamin A content in liver doesn't make it healthier.

However, eating no fat beyond EFA requirements would be an extremely low-fat diet, uncharacteristic for anyone but starving farmers in Nigeria who live on cassava and aren't exactly the picture of health.

Look your body doesn't even have to expend any energy in order to store this fat in the body. Good for the malnourished, bad for the overweight!

You could not be more wrong. I don't know if you're making a deliberate effort to misinterpret the link, but here's a study.

http://www.ajcn.org/content/37/1/1.short

The decreased deposition of fat in the MCT-fed rats may have resulted from obligatory oxidation of MCT-derived fatty acids in the liver after being transported there via the portal vein, leaving almost no MCT derivatives for incorporation into body fat. MCT may have potential for dietary prevention of human obesity.

I can post more studies, if you'd like, or you can look it up yourself. The short of it is that MCTs seem to promote weight loss.

EDIT: The best source for caloric content information is the USDA Nutrient Database:

http://ndb.nal.usda.gov/

 

[Libby]

I'm sorry?

No need to apologise.

Essential fatty acids are basically micronutrients and shouldn't be looked at as sources of dietary energy

Uh-huh and if you want to lose weight you are trying NOT TO eat many calories but still get the nutrition you require so you don't get sick.

thus caloric content is quite irrelevant

Um... NO.. wtf

-- you can easily meet all of your daily requirements with less than 100 calories from PUFA. There's no real benefit to consuming "extra" EFAs, though keeping a balanced polyunsaturated fat intake ratio seems beneficial.

I NEVER advocated EXTRA EFA's I advocate 1 tbsp LSA oil which provides ALL daily requirements of fat, so you don't have to eat any other fats at all and you don't have to worry about dietary fat deficiency.

So whether the fats from a food are "essential" is of little relevance --

completely relevant, because if it isn't essential to health, you don't have to eat it and can lower calories by omitting it leading to weightloss.

similarly, the absurd vitamin A content in liver doesn't make it healthier.

Eww I do not eat liver, nor did I ever say eating animal products was healthy wtf

However, eating no fat beyond EFA requirements would be an extremely low-fat diet, uncharacteristic for anyone but starving farmers in Nigeria who live on cassava and aren't exactly the picture of health.

obviously you accidentally take in small amounts of additional fats when eating the fruit and veggies that you need to make up the other essential nutrients, and meet your calorie target but this is completely different to what you advocate which is purposely chugging high fat high calorie food items that do not provide essential nutrition and can easily take your daily intake BEYOND your calorie allowance. To advocate this to those trying to lose weight, makes zero sense.
How much do you weigh? Sorry but you do not seem to know ANYTHING about calorie control.

What you seem to be for is a high fat/low carbohydrate fad diet which "works" (arguably) on a completely different premise to calorie restriction and is in no way healthy, Atkins died of heart failure remember and your brain needs carbs.

Why don't you head up all your contributions with something like "High Fat/Low Carb method" and I can head up mine with "calorie reduction while maintaining nutrition" because the two methods do not mix AT ALL

I've done the Kekwick Diet back in 2001 (for those who don't know it is a low calorie/ high fat/ low carbohydrate diet consisting of 1000 calories per day split in 5 tiny servings of either macadamia nuts or cream cheese providing 90% of calories from fat). Can you guess where this diet landed me? In Waitakere Hospital's Adolescent Eating Disorders Ward to recover from malnutrition. People please don't try shit like this, take essential nutrients into account.

 

[wackjol]

counting calories is SOOOOO vital, but ppl overestimate its difficulty. Further, they think it's something you ALWAYS have to do.

Go to fitday.com or any reputable calorie-counter (fitday is what I personally use/used). You enter a food ONLY ONCE (for instance, you spend a couple minutes entering "big mac", but from then on you only enter "1 big mac" or "0.65 big mac" and it computes for you. MOST ppl find that after a few days, they're just tapping foods they've already given info for and stating how much of the food they ate. Very simple.
However, just doing this for a few weeks isn't a waste - in fact it's the most important part IMO. Most people have either no idea, or a very inaccurate idea, what their diet gives them (i mean trained athletes, too. I've never seen someone start fitday and just think it was useless; everyone is stunned, regardless of how good they thought they kept tabs on their intake).
Once you've done fitday, even if you stop, you'll have a feel for foods and daily consumption that you just would not have gotten otherwise. And considering that calorie intake is paramount in losing/gaining weight approaches, there's little room for saying you're serious about your program yet are not going to have/get an accurate idea of your intake.

i can confirm this is 100% truth, do no underestimate the value of tracking calories. also caffeine also provides a nice appetite suppressant. for me a big factor in losing weight is how well i can keep my appetite suppressed.

 

[atara]

How much do you weigh? Sorry but you do not seem to know ANYTHING about calorie control.

I'm 6'2", male, 175#
Controlling caloric intake means eating less. The easiest way to eat less is not to feel hungry. The hardest way to eat less is to force yourself not to eat despite feeling hungry. I attempt to post strategies to achieve the former.

What you seem to be for is a high fat/low carbohydrate fad diet which "works" (arguably) on a completely different premise to calorie restriction and is in no way healthy, Atkins died of heart failure remember and your brain needs carbs.

Dr. Atkins died when he hit his head on the sidewalk!

Look, I wouldn't call myself a low-carb advocate simply because I tend to end up advocating a higher carbohydrate intake than most people who call themselves low-carb. I simply don't recommend trying to eat as little fat as possible. Satiety is not a direct result of the dry mass of food. I am, however, reasonably close to the Primal ideas of MDA, though I do not have an account there and never read the forums.

My initial post in this thread primarily concerned sources of dietary fiber. Remember? I would recommend picking things that taste good, like bell peppers or blackberries, so you'll like them and keep eating them, not something bitter like wheat bran that you're going to get sick of in four months.

 

[modern buddha]

Fats are very important in your diet, especially EFAs. Omega-3 and omega-6, when kept in a good balanced ratio, can help someone feel more energetic and awake.

Don't dispel the importance of fats!

 

[Libby]

<---- thinner than you (167cm 50.4kg)

You could eat ALLLLL those fatty foods and still have a dietary fat deficiency as none of them contain EFAs.
Diagnosis, empty calories.

Anyway I am not argue with you anymore, because you are tall... and male... and imagining hot

Also sorry seems I was wrong about the way Atkins died, but want you to know I didn't pull the heart disease death idea out of my ass, had read it many places, including the Physicians Committee for Responsible Medicine, which I thought of as reliable source.. You know.. Sounds reliable doesn't it? A committe, of physicians who are for responsible medicine...? Anywho.
If you type "How did dr. Atkins die" into google it comes up "renal failure". But then I was able to find a couple saying slipped on ice and head injury on the sidewalk like you said, and then more saying that the fall that killed him was caused by heart attack, so kinda like what I originally thought, lol, fucking internet.
Cause of death, who the fuck knows.
Still don't think it's a healthy way to eat,
and accoding to this death cert I found he was 258lbs when he died, that's FAT, but whateves who knows what's real these days.

 

[Jabberwocky]

this isn't directed at anyone in particular, but it is almost never a good idea to gauge the validity of someone's training/nutrition advice based upon how they look. There are plenty of fatbodies (lol had to) who know more than you could dream, and plenty of fitness models that don't know dick.
(for instance, i'm one of the lucky ones who always has a 'great' body. I give advice when i can, and always have. HOWEVER, the advice I gave before i went to uni, and before I became a trainer, was fuggin terrible advice!!! but, if i were capable of gaining a gut and did, it wouldn't change the accuracy of what i'd said)