52 small steps to weight-loss

[BuzzKillington]

http://people.bu.edu/salge/52_small_steps/weight_loss/

It was in my HED book and thought I'd share.

Each step is very small but over time it definitely adds up.

[Zephik]

Two Step Program guaranteed to work:

1. Eat Healthy. PERIOD. As a general rule of thumb; if it ain't organic, don't eat it. Be strict about what you eat, don't cheat at all what-so-ever. I don't think people realize how important this step is.

2. Exercise an hour a day. Walking is not exercising. If you aren't breathing hard and your body isn't aching, then you aren't exercising. This step is just as important as the first one.

Every single person I know who has tried to lose weight but can't didn't exercise right and didn't eat right. Every single person I know who has lost weight has done both of those things right. People have a bad habit of "oh its just one cookie" or "its too difficult" or "I'll do it tomorrow" etc etc. If you really want to lose weight, you have to stop bull****ting yourself. If it doesn't work, then you're doing something wrong. Just follow those two steps above TO A T or better and you'll lose weight. You got fat by not exercising and eating unhealthy, the only way to undo that is to do the opposite.

If you need a program for whatever reason, try LA Weight Loss. Its a pretty non-bs program. Healthy food, they make sure you exercise, etc. The downside is that they do cost quite a bit. But my father tried them out and shortly after joining he started losing half a pound a day. I think their trick is not only exercise, but a diet that uses a lot of soy in their food. The food is pretty good too, and it better be for how much they want. lol

[BuzzKillington]

I agree with everything except "walking isn't exercise."

A 145lb person burns ~3.9 calories per minute walking where the same person would burn ~1.8 calories per minute sitting.

Although running/jogging burns more calories per minute, it also eats away at the muscle in the legs. Walking fast/ up stairs or up hill are most beneficial since they burn a lot of calories and don't eat at your muscle. They're also better on your knees.

Swimming biking and weight lifting are also good choices. Weight lifting attacks fat loss from two angles: you burn calories while doing it and also build muscle. Lean body mass contributes about 70% to your basal metabolism rate (BMR) as muscle mass is more metabolically active than fat tissue.

[Zephik]

Walking can be exercise, but the people I've known who walk to lose weight go no where usually. However, I did go on a ten day trip one time and lost a lot of weight. I was eating little but healthily when I did eat and I was walking about 6 hours a day per average. In 10 days I lost 15 pounds. But that was with 6 hours of walking per day on average. I could do the same thing running maybe two hours a day. Walking is slow going and isn't always enough. But thats just my experience with knowing so many overweight people. I think my aunt lost weight by jogging every morning and then walking every evening. I would say thats a pretty good combo.

I'm also going to say toss out the treadmill. Five minutes running in the real world can take my breath the same as thirty minutes on the treadmill. Just seems more efficient to run outside. Its nice to get that fresh air anyways.

[BuzzKillington]

About half of that 15lbs was water weight. Yes, you could probably have achieved the same results in a 3rd of the time running but that's not a very realistic start for 95% of people looking to lose weight. haha

A treadmill offers a hard flat surface which takes away any outside forces like wind, soft dirt, hills, rocks, etc which all take a toll on your muscles. Do you have allergies by any chance? What elevation are you at? That could also help explain why 5 minutes outside = 30 minutes on a treadmill.

[xRyokenx]

I've found that I enjoy exercise more if I'm doing something outdoors, such as hiking. Not only do I get the exercise I need but I also get to witness some amazing sites first hand. Sadly I haven't gone hiking since I left NY to come back to NC as there are no good places to go for that sort of thing. The outdoors are awesome.

My brother and I are looking to go into the Air Force (met with a recruiter on Monday and taking the ASVAB this Tuesday) and have been exercising more to prepare for Basic Training. Not sure how this has to do with anything in this thread. lol

Also remember, exercise isn't needed just to keep of weight but also to stay healthy as well as feel good. Exercise kicks ass.

[d_stilgar]

P90X is a really good program and has a no BS diet to go with it. The results shown in the ads aren't fake like all the TV diet pills and the workout program is in line with lots of outside research on how to lose weight and build muscle. I would recommend it to anyone who wants to kick their butt for 90 days and look and feel great at the end.

[BuzzKillington]

Thank you for reminding me about p90x. I heard about it a lonnng time ago and since it was $$$ I forgot about it. It's ~120 bucks now new and can be picked up for cheaper on eBay.

+rep

[Collinstheclown]

I prefer the way MAD TV put it.... "Eat less, move more."
VKs0oEIVOck
:banana::facepalm:




-CollinstheClown

[BuzzKillington]

lmao

[Zephik]

MadTV is like South Park. Witty and funny as hell all the while being completely ridiculous. lol

That really pretty much sums it up though. "What? I have to exercise AND basically give up all the foods I like and eat? Well screw that. I'll keep trying the magic pill/diet method". Then after a couple years it starts to get good. "Oh yea, I've tried everything, I have the fat gene so its really hard to lose weight."

:facepalm:

[Omega]

losing weight is easy

eat less **** food, do more physical activities. simple as that, for sure.

drink water instead of soda

walk/jog/bike to the store instead of drive

stuff like that, if nothing else

[Zephik]

About half of that 15lbs was water weight

I was thinking about this earlier. When I went on my trip, I was noticeably overweight. When I came back, I was pretty thin. I actually didn't even notice until someone told me how much weight I had lost, which then I looked down and at myself and was pretty much mind****ed for a couple minutes. lol

Anyways, I was just wondering, is that still a water weight kind of thing? I would think so, because we're made up mostly of water. But I was still drinking a ton of water every day since we had water bottles wherever we went.

I'm just confused on this whole thing now. One part of my brain says "you lost weight because you have less fat now", but then another part says "but still, fat is probably mostly made up of water too."

I guess it would probably help if I actually knew what water weight is?

Another thing that kind of boggles my mind is that when I look back at pictures before I left, I was pretty chubby, definitely noticeably, then when I came back, I had a pretty flat stomach. Kind of weird for 15 pounds or not so much?

[billygoat333]

P90X is a really good program and has a no BS diet to go with it. The results shown in the ads aren't fake like all the TV diet pills and the workout program is in line with lots of outside research on how to lose weight and build muscle. I would recommend it to anyone who wants to kick their butt for 90 days and look and feel great at the end.

been doing the ab ripper x part of this and would highly recommend the workout. it HURTS. seriously. ouch. lol

[xRyokenx]

Well, weight isn't necessarily a bad thing. It depends on what the weight is from, muscle or fat. Muscle weighs more than fat.

[Luke122]

I'm starting the p90x program tomorrow.. picked it up for dirt cheap, so why not?

I'm also cutting out refined sugar completely.. yes, completely. Ketchup has sugar in it, so it's gone. Black coffee, diet soda (if I absolutely NEED soda, it'll be diet), and no dairy at all. I'm also considering no refined flour products too.. we'll see.

Maybe I should post a workout log..? Any interest?

[xRyokenx]

Refined flour products all turn to sugar really fast as well. Get some whole grain bread or something instead, it tastes much better anyway.

As to ketchup, I believe there are recipes to make it without loads of sugar. The ketchup I had in Germany was really thick and creamy, unlike the stuff here. Tasted better too.

[Luke122]

I love whole grain bread.. especially the flax and sunflower stuff. MMMMM.....

But yeah, anything that is breaded, and most pasta, is off my list.

[xRyokenx]

Yeah, I don't really see the point of pasta too much. I'm hypoglycemic, I can't have tons of empty carbs.

[Zephik]

http://img210.imageshack.us/img210/3285/yourfat0838612.jpg
made me laugh.

[Luke122]

Dr Phil.. what an asshole.

[d_stilgar]

I'm starting the p90x program tomorrow.. picked it up for dirt cheap, so why not?
Maybe I should post a workout log..? Any interest?

You should. I would follow.

My wife and I are going to do P90X together after we move. I'm planning on documenting it the way they tell you in the book and following the diet. I'm not sold on the supplements, so they're a no for this 90 days, but maybe if I do it again after.

[BuzzKillington]

Refined flour products all turn to sugar really fast as well. Get some whole grain bread or something instead, it tastes much better anyway.

All carbs are sugar.

The only benefit to whole grains are some vitamins and fiber.

[xRyokenx]

Well, the refined stuff turns to sugar pretty much instantly. Or is processed more quickly. I'm really not sure about the specifics of it, but being hypoglycemic, I know refined stuff is total crap.