Diet Questions

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brooklynbadass
7/15/08 10:54:05AM
Can anyone suggest an easy to follow diet where I can lose 30-40 lbs? I weigh about 215 right now, I am not in horrible shape (I do have some muscle tone) but I have been at 175 before with probably around the same amount muscle. I grapple twice a week for 1.5 hrs but other then that the only exercise I get is walking, and some occasional construction around the house. Can anyone suggest something?
Rush
7/15/08 11:33:32AM
What is your typical diet now? How far are you willing to go?

Keep in mind that we can list an number of solutions, but all of them will work to varying degrees depending on your body type. Some times people just can't keep the weight off because it's not natural for their body type. For example, eating salad and chicken breast will almost exclusively will help you lose some weight, but you may gain some/all of it back if you go back to your original diet.

HMA123
7/15/08 11:41:36AM
Since ive studied weight loss for a while now, i have no problem posting like this.But ive posted something in a weight loss thread a few down , take a look at that also.

Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day.
Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal.
Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. . You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone's recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.
Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing, soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight faster.
Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:
Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.

Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don't fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
Plan your meals. Look for healthy,meals. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you'll need for these meals, and -- except for a few snacks, of course -- don't stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it's easier to stick to your shopping list if you shop when you arent hungry.

Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn't going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won't mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages - and they come in many favorite snack food items!

Graze on healthy snacks. Just because you're getting healthy doesn't mean you can't snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body's absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit -- as many calories as soda.Drink water with dried fruit..

Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.

Drink plenty of water. Adequate water is essential for health, and a great many people simply don't get enough. What's more, if you're chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you'll need. See the related wikiHow for more details on how much water you should be getting.
Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.
Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories -- they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running -- typically burning even more calories -- with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
Pump some iron. Resistance training, (weight training), can help both sexes stay lean by building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won't help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body's resting metabolism, (the amount of calories you burn when you're just sitting still), increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body's metabolism by 15%. Resistance training is the gift that keeps on giving. Although, keep in mind that muscle mass weighs more than fat.

Rest properly. This means not only taking at least 24-48 hours between strength training the same muscles, (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.

Be realistic. Don't expect a miracle. Healthy weight loss can be achieved fairly quickly, but you'll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you're trying to reach is a healthy weight for you.
Instead of thinking of it as losing a certain amount of pounds, think of it as being a certain weight. So if you are 145 pounds, and you would like to lose 10 pounds, think of it as being 135 pounds. This helps you think about it as a long-term goal and not just losing the weight to gain it back again.
brooklynbadass
7/15/08 11:43:15AM

Posted by Rush

What is your typical diet now? How far are you willing to go?

Keep in mind that we can list an number of solutions, but all of them will work to varying degrees depending on your body type. Some times people just can't keep the weight off because it's not natural for their body type. For example, eating salad and chicken breast will almost exclusively will help you lose some weight, but you may gain some/all of it back if you go back to your original diet.




I don't really follow a diet at all right now, although I have done it in the past. I gained alot of weight when my fiance and moved in with me, because I stopped exercising and was pretty eating crap all the time. I am willing to stick with a really strict plan if it will work.
Rush
7/15/08 12:07:45PM
What I mean by diet is what you eat on a daily basis.

Frequency of meals? Do you eat a balanced diet or is it all carbs and meat? Do you eat fatty foods? Do you drink pop or hav e ahigh sodium intake, etc.


Taylor8766
7/15/08 12:54:36PM
I just started my diet yesterday, I'm on a very strick diet of vegetables and fruits, and I do 30mins of tred running when i get up, and 30mins before supper. Here's my diet, I'm trying to cut as much weight as I can in 2 weeks.

Morning

1 Glass of milk
1 cup of yogurt or banana
1 bowl of cheerios
Workout
-Stretch
-Run for 40mins
-Workout



Lunch

2 Rice Cake
5 Baby Carrots or Celery
Play Basketball or Hockey for an hour or Punching Bag

Supper

1/2 can of tuna on whole wheat bread>>>>>>>>>or chicken breast
Apple
Cucumber or some brocolli
Workout
-Stretch
-Run for 40mins
-Workout



*DRINK 2, 1L Bottles of Water each day
Also some Strawberries, Blueberries, Green Tea is Okay once a week, Cooked Brown Rice, Peaches, Green Beans in a bag can make great substitues.
NO POP, JUICE, HOTDOGS, PIZZA, SUBS, FRIES, ETC.
brooklynbadass
7/15/08 1:48:27PM

Posted by brooklynbadass


Posted by Rush

What is your typical diet now? How far are you willing to go?

Keep in mind that we can list an number of solutions, but all of them will work to varying degrees depending on your body type. Some times people just can't keep the weight off because it's not natural for their body type. For example, eating salad and chicken breast will almost exclusively will help you lose some weight, but you may gain some/all of it back if you go back to your original diet.




I don't really follow a diet at all right now, although I have done it in the past. I gained alot of weight when my fiance and moved in with me, because I stopped exercising and was pretty eating crap all the time. I am willing to stick with a really strict plan if it will work.



usually 3 meals a day- sometimes I skip breakfest. Usually in the AM if I eat I have a muffin. Lunch is usually not a great meal as I will usually just pick something up (sandwich or salad usually) and bring it back to the office. Dinner is usually more balanced but not always. I occasionally drink diet soda, but I stick mostly to water.
Rush
7/15/08 1:55:07PM
Without going into too many details, here are some quick tips based on what you told me.



Eat a good hearty breakfast - A good breakfast jump starts your metabolism. If you skip meals your body goes into storage mode because it thinks you can't get food.

Try to eat more than three (smaller) meals a day - It is good to keep your body in the fed state to keep your metabolism up. However, there are ways this can backfire. In genreal I have found that eating many meals a day keeps me hungrier all the time and I tend to eat more on some days.

Try to eat your biggest meals for breakfast and lunch and smaller portions in the evening.

Drinking water with your meals is great.

Try to eat whole grains and not white breads (or other refined sugars)

Cut your meat portions down to about the size of a deck of cards. You only need about 1 gram of meat for every pound of body weight (for normal BMI people) per day.

Avoid eating supper late at night and avoid late night snacks, especially those that spike you insulin levels (coffee, sugar, etc)


AS Mr. T says, get 8 hours sleep. Good sleeping patterns also help weight loss.

Try to relax and enjoy life. Stress contributes to weight gain.
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