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fatboy
New Member
| Joined: | 15 September 2009 |
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| Posts: | 16 |
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Posted: 4 November 2009 11:35 am |
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I posted this question on this forum recently, but maybe you can expand on it. I'm 36 years old, 182cm tall and my currently weight is 112kg (246.4lbs), starting from 117kg (257.4lbs) 4 weeks ago. That's okay but I feel I can do better. If one eats the right amounts, but does lots of cardio and weight training, is it harmful to lose to much fat than is recommended, even if it is done naturally. My goal is to be at 90kg (198lbs), I was there once and my body felt good at that weight.
I usually visit the gym between 5pm and 7pm, an hour of actual training. My biggest problem is once I get home from the gym, I tend to eat a lot. Don't know what it is, I can be discplined during the day, but once I'm at home from the gym, I lose it. Is there any secrets or tips you can pass on to me.
Thanks
Ronald,
Durban, South Africa
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Nir
Senior Administrator
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Posted: 4 November 2009 04:20 pm |
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To answer your first question, the larger you are the faster you can hope to lose (provided you are creating that calorie deficit) for example let's say 1% of your body weight is typical, so you'll lose faster than someone half your size.
As for not over-eating, I'd say the "tricks" divide into types.
First you have your physiological ones such as not letting yourself get hungry - not skipping meals, making sure you've had plenty of filling foods like vegetables and beans throughout the day.
Secondly you have your emotional/motivational ones - if you're not eating because you are hungry but because you are craving foods or are simply tired or bored or suddenly think you're entitled or think 'sod it' - well personally I think that is a more common problem and there are a variety of solutions. For example write your list of goals and read it back every day so you are motivated to stick with your plan, some people (like myself) join Overeaters Anonymous and talk to other people who have similar problems. Other options include self-hypnosis.
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fatboy
New Member
| Joined: | 15 September 2009 |
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| Posts: | 16 |
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Posted: 5 November 2009 03:38 am |
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Thanks for the advice. I think I need to write down where I am, and where I need to be at.
One more question. Is drinking 2litres of water or more per day, benefical or not.
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Nir
Senior Administrator
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Posted: 5 November 2009 04:59 pm |
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A certain amount of water (perhaps 1.5 litres - maybe a little more) is beneficial and arguably fat loss might not happen 'effectively' without it, beyond that however there is no proportional relationship (i.e. beyond that you don't lose twice as much fat for drinking twice as much water) so do drink but no need to drink excessively.
Some people think that drink helps to fill you up or that you feel hungry when you're thirsty, studies show that liquids incorporated into food (a smoothie or a soup) are held together with the food in the stomach and promote a 'full' feeling that helps to avoid over-eating. (as in my previous reply these are all physical issues that make no difference to emotional over-eating)
Summary - it is a good idea to drink enough to ensure that your fat loss efforts aren't stiffled by being dehydrated and it might help to distract you from over-eating and/or make you feel a little fuller but once you've met your daily needs (once your urine is a rather light colour with just a hint of yellow) any excess drinking is pointless and indeed drinking too much water (say faster than a litre an hour) puts you at risk of electrolite loss (and in extreme cases people have died)
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johnfontana
New Member
| Joined: | 12 November 2009 |
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| Posts: | 2 |
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Posted: 12 November 2009 08:02 pm |
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Fatboy,
I have a couple tips for you. For one you are not too skinny to where it will be unhealthy to lose more fat.
1. Eat more during the morning and early part of the day. Obviously your body is craving more food, it will be better to eat more in the morning and taper off at night as opposed to doing the opposite.
2. RIght after you finish a workout have a protein shake with a little bit of carbs, cinnamon (helps regulate insulin) and some fat (some natural nut butter or coconut oil). The fat and protein will help to keep you satiated and you wont be as hungry as the night goes.
3. If you can move your workouts to the morning, that might help your hunger issues. After a workout you will be hungrier than before so when you workout until 7pm it's not surprising that you get hungry.
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fatboy
New Member
| Joined: | 15 September 2009 |
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| Posts: | 16 |
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Posted: 13 November 2009 03:24 am |
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Thanks John
I'm going to try point number 2. If I can trick my body into feeling fuller after my evening workout might be the answer.
Due to work, I cannot go to the gym in the mornings, but I do get a little cardio just after I wake up. 15 minutes on HEALTH WALKER, maybe I need to intensify my morning exercise.
Thanks again.
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jamesking251
New Member
| Joined: | 23 December 2009 |
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| Posts: | 4 |
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Posted: 27 December 2009 04:04 pm |
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Actually I was like this before.
I do jogging before, the problem is I didn''t lose weight because I ate after the fat burning exercises. Last edited on 27 December 2009 05:19 pm by
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KHerpeche
New Member
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Posted: 4 January 2010 07:19 pm |
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| I would suggest working out as early in the day as possible, and, if you feel hungry after a workout, snack on foods that are low in calories or that are healthy such as apples, bananas, etc. Also, drinking a glass of water BEFORE eating helps you to eat less, because it makes you feel full faster. Try googling power foods or list of low calorie foods. Hope it helps!
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harlan
New Member
| Joined: | 1 March 2010 |
| Location: | Texas USA |
| Posts: | 24 |
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Posted: 2 March 2010 03:17 pm |
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after you work out, your body is wanting the food. If oyu have the shake within the first hour after lifting weights, that will feed the muscles and give them something to work with. From experience, I know you will probably get hungry soon after that. I would suggest that you take in some form of healthy fat like nuts at this point.
I am an advocate of tapering off carbs into the evening. So, after lifting, tha tis the optimum time to have the last of your carbs and most importantly the protein. If you are attempting to lose fat still, then you want to keep the carbs low even here, and force the body to use up some stored energy.
I would finish out the evening with protein and fats to meet your calorie and macronutrient goals for the day, and if losing fat, I would not suggest eating within about 2 - 2.5 hours of going to bed, as your metabolism will slow down immediately upon sleeping.
That reminds me of one other thing. Other suggestions have been to lift weights earlier in the day. I feel like this is more beneficial to losing fat because your metabolism will be raised from the lifting, then when you go to sleep at night your metabolism drops quite a bit. If you lift earlier in the day, you are giving yourself the benefit of a raised metabolism for more hours in the day than if you lift then head off to bed not long after.
I currently lift in the evenings except Saturdays which is also my cheat day - I lift early and it is a pretty big workout and this seems to offset the cheat meal somewhat.
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