This thread will be a constant work in progress, so check it often.
The two main posts will be 'updated' to ensure the newest and most pertinent information stays on top. The first post (yes, that would be this one) will cover some basics about losing weight, but more specifically losing fat.
---------------------------------------------------------------------------------------------------------------------
Before we begin it should be noted that this post is written under the assumption that you already obtain a basic knowledge of nutrition.
1 - Diet, Diet, Diet.. - Similar to how business is about location, location, location, losing fat is primarily about your diet/nutrition. In my city alone (Sioux Falls, South Dakota) we have a ratio of 1:500 when it relates to fast food eateries vs. population. Yes, that means for every 500 people who live here, there is a fast food joint. This becomes more of a problem when you compare that to the ratio of people vs. grocery stores, which is 1:4500 (not counting gas stations) As you can see, we have become a society that prides (shames really) on convenience. Food has become more about taste, eating more of an experience, and nutrition a thing of the past.
However, the problem does not stop at McDonalds, it just begins there. Inside our grocery stores lies an abundance of unhealthy dietary options as well. It is often said that the only 'safe' part of the grocery store is the perimeter isles, which are usually occupied by produce, meats, dairy, and health foods. The key to solving these negative trends is education. Education about what foods are healthy, education about what foods to avoid, and education about the most important word in your dietary vocabulary... moderation.
Basic Guidelines for Dieting Success
A) Eat 5 to 6 small meals per day -
Eating frequent smaller meals, usually spread apart by 2-3 hours, has MANY benefits that relate directly to fat loss, such as:
- Assisting in the regulation of blood glucose levels
- Increase in metabolism which results in more calories burned
- Helps to balance nutrient timing
- Helps fight urges to overeat/binge
- Reported to help reduce bad cholesterol
- Reduction of Appetite
Below are some charts to show the energy balance when eating constantly versus eating bigger meals less frequently, it should be noted that the same amount of calories were used in each of these graphs, just different meal timings. The red arrow indicates meals (energy intake) whereas the black represents exercise (energy expenditure):
B) Stay hydrated -
Staying hydrated is ESSENTIAL for weight loss, but why? Water has many roles in the body, such as:
- Helps to regulate body temperatures
- Delivers nutrients/oxygen to cells
- Assists in waste removal
- Protects organs and joints
- Proper hydration reduces water retention
These benefits make it clear that being properly hydrated is important, but probably the most direct fatloss related effect comes from NOT being properly hydrated. Dehydration leads to metabolic slowdowns, yes.. read it again. You can sabatoge your fat loss efforts by not drinking enough water! In addition, dehydration can lead to electrolyte imbalances which causes loss of energy.
So what does all of this mean? It means to DRINK MORE WATER. The Institute of Medicine recommends that men consume roughly 3.0 liters and women consume 2.2 a day. However, this very basic guidelines to not take into effect the water lost during exercise, sleep, or due to various dieuretic products (caffeine being the most common)
A final note on hydration is that relying on being 'thirsty' is not the way to stay properly hydrated. By the time you are thirsty you are already in the beginning stages of dehydration.
C) Caloric Deficit -
While this is arguably the biggest portion of dieting, I didn't want to scare anyone off too soon. But by now I know you are hooked, so time to delve into the deep waters of dieting. Operating in a caloric deficit, or taking in less calories than you burn, is truly the backbone of fat loss. This is something that while basic is often misunderstood. This is because each of our bodies are different, so finding the right caloric range is really trial and error. However, there are some formulas to help you get a starting point:
Basic Formula - Total bodyweight X 15 for maintenance calories, subtracting 500 to reach your 'cutting calories'.
This formula is good for those who are just starting out as it keeps things simple. The downfall is that often is that for 'obese' people this often gives them too much of a caloric intake.
Intermediate Formula - Harris Benedict Formula
STEP 1 - Find your BMR
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
This number provides your Basal Metabolic Rate. Your Basal Metabolic Rate is essentially the minimum caloric intake to maintain basic life functions.
STEP 2 - Apply the 'Activity Modifier'
Find the multiplier that fits closest to you and multiply it by your BMR.
FINAL STEP - Subtract 500 calories to find your cutting calories.
This formula provides an accurate starting point IF you use the appropriate modifier. Many people over/understimate their activity level which can totally screw this formula up.
Advanced Formula - Katch McArdle Formula
STEP 1 - Find out your Lean Body Mass.
Total Weight - (% Bodyfat X Total Weight)
STEP 2 - Find your BMR
BMR (men/women) = 370 + (9.8 X lean body mass in lbs)
STEP 3 - Apply the 'Activity Modifier'
Find the multiplier that fits closest to you and multiply it by your BMR.
FINAL STEP - Subtract 500 calories to find your cutting calories.
This formula gives the most accurate caloric range IF it is given a proper LBM measurement AND the right Activity Modifier.
MORE ABOUT CALORIC DEFICIT
In addition to operating in a caloric deficit many experiment with various macronutrient breakdowns, caloric cycling, and even ketogenic diets. More info about those things later.
D) What to eat!
We know what our calorie range looks like, we know we want to eat every 2-3 hours, but what on earth do we actually eat? There are many 'diets' out there that promote various breakdowns as it relates to macronutrients. One of the most common variations is a diet comprised of 40% protein, 40% carbohydrates, and 20% fats. This is typically referred to as a bodybuilders diet. I encourage you to find your own macronutrient breakdown once you've obtained a solid knowledge of nutrition. Regardless of what macronutrient breakdown you enjoy it is important to ensure we are getting the right foods within each macronutrient:
Protein - The majority of your protein intake should come from whole food sources. Things like chicken breast, lean red meats, lean pork, turkey breast, eggs, and milk. You can supplement your protein intake with various protein powders as well. Males are generally advised to avoid soy protein in large quantities due to it's estrogen-like properties. Most diets recommend a diet high in protein.
Carbohydrates - The majority of your carbohydrates should be from Fibrous, unredefined sources. Things like vegetables, oats, beans, lentils, whole wheat products, yams, and sweet potatoes are good choices in this field. This is also the category where many fail. Simple Carbohydrates have a very limited place in dieting, but a LARGE place on our supermarket shelves. More on this in our 'foods to avoid section'.
Fats - When it relates to fats, we want to make sure we get plenty of the Essential Fatty Acids. Things like flax seed(s) oil, sunflower seed(s) oil, fish oil, olive oil, nuts, avacadoes, and natural peanut butter. These and other unsaturated fats are actually GOOD for you when dieting. Taking in saturated fats from eggs, cheeses, and meats is also beneficial as it relates to anabolic hormone levels. However, Trans-fatty acids are the enemy when trying to lose fat, as these have a negative effect on cholesterol levels and are commonly associated with heart disease.
The two main posts will be 'updated' to ensure the newest and most pertinent information stays on top. The first post (yes, that would be this one) will cover some basics about losing weight, but more specifically losing fat.
---------------------------------------------------------------------------------------------------------------------
Before we begin it should be noted that this post is written under the assumption that you already obtain a basic knowledge of nutrition.
1 - Diet, Diet, Diet.. - Similar to how business is about location, location, location, losing fat is primarily about your diet/nutrition. In my city alone (Sioux Falls, South Dakota) we have a ratio of 1:500 when it relates to fast food eateries vs. population. Yes, that means for every 500 people who live here, there is a fast food joint. This becomes more of a problem when you compare that to the ratio of people vs. grocery stores, which is 1:4500 (not counting gas stations) As you can see, we have become a society that prides (shames really) on convenience. Food has become more about taste, eating more of an experience, and nutrition a thing of the past.
However, the problem does not stop at McDonalds, it just begins there. Inside our grocery stores lies an abundance of unhealthy dietary options as well. It is often said that the only 'safe' part of the grocery store is the perimeter isles, which are usually occupied by produce, meats, dairy, and health foods. The key to solving these negative trends is education. Education about what foods are healthy, education about what foods to avoid, and education about the most important word in your dietary vocabulary... moderation.
Basic Guidelines for Dieting Success
A) Eat 5 to 6 small meals per day -
Eating frequent smaller meals, usually spread apart by 2-3 hours, has MANY benefits that relate directly to fat loss, such as:
- Assisting in the regulation of blood glucose levels
- Increase in metabolism which results in more calories burned
- Helps to balance nutrient timing
- Helps fight urges to overeat/binge
- Reported to help reduce bad cholesterol
- Reduction of Appetite
Below are some charts to show the energy balance when eating constantly versus eating bigger meals less frequently, it should be noted that the same amount of calories were used in each of these graphs, just different meal timings. The red arrow indicates meals (energy intake) whereas the black represents exercise (energy expenditure):
B) Stay hydrated -
Staying hydrated is ESSENTIAL for weight loss, but why? Water has many roles in the body, such as:
- Helps to regulate body temperatures
- Delivers nutrients/oxygen to cells
- Assists in waste removal
- Protects organs and joints
- Proper hydration reduces water retention
These benefits make it clear that being properly hydrated is important, but probably the most direct fatloss related effect comes from NOT being properly hydrated. Dehydration leads to metabolic slowdowns, yes.. read it again. You can sabatoge your fat loss efforts by not drinking enough water! In addition, dehydration can lead to electrolyte imbalances which causes loss of energy.
So what does all of this mean? It means to DRINK MORE WATER. The Institute of Medicine recommends that men consume roughly 3.0 liters and women consume 2.2 a day. However, this very basic guidelines to not take into effect the water lost during exercise, sleep, or due to various dieuretic products (caffeine being the most common)
A final note on hydration is that relying on being 'thirsty' is not the way to stay properly hydrated. By the time you are thirsty you are already in the beginning stages of dehydration.
C) Caloric Deficit -
While this is arguably the biggest portion of dieting, I didn't want to scare anyone off too soon. But by now I know you are hooked, so time to delve into the deep waters of dieting. Operating in a caloric deficit, or taking in less calories than you burn, is truly the backbone of fat loss. This is something that while basic is often misunderstood. This is because each of our bodies are different, so finding the right caloric range is really trial and error. However, there are some formulas to help you get a starting point:
Basic Formula - Total bodyweight X 15 for maintenance calories, subtracting 500 to reach your 'cutting calories'.
This formula is good for those who are just starting out as it keeps things simple. The downfall is that often is that for 'obese' people this often gives them too much of a caloric intake.
Intermediate Formula - Harris Benedict Formula
STEP 1 - Find your BMR
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
This number provides your Basal Metabolic Rate. Your Basal Metabolic Rate is essentially the minimum caloric intake to maintain basic life functions.
STEP 2 - Apply the 'Activity Modifier'
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
FINAL STEP - Subtract 500 calories to find your cutting calories.
This formula provides an accurate starting point IF you use the appropriate modifier. Many people over/understimate their activity level which can totally screw this formula up.
Advanced Formula - Katch McArdle Formula
STEP 1 - Find out your Lean Body Mass.
Total Weight - (% Bodyfat X Total Weight)
STEP 2 - Find your BMR
BMR (men/women) = 370 + (9.8 X lean body mass in lbs)
STEP 3 - Apply the 'Activity Modifier'
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
FINAL STEP - Subtract 500 calories to find your cutting calories.
This formula gives the most accurate caloric range IF it is given a proper LBM measurement AND the right Activity Modifier.
MORE ABOUT CALORIC DEFICIT
In addition to operating in a caloric deficit many experiment with various macronutrient breakdowns, caloric cycling, and even ketogenic diets. More info about those things later.
D) What to eat!
We know what our calorie range looks like, we know we want to eat every 2-3 hours, but what on earth do we actually eat? There are many 'diets' out there that promote various breakdowns as it relates to macronutrients. One of the most common variations is a diet comprised of 40% protein, 40% carbohydrates, and 20% fats. This is typically referred to as a bodybuilders diet. I encourage you to find your own macronutrient breakdown once you've obtained a solid knowledge of nutrition. Regardless of what macronutrient breakdown you enjoy it is important to ensure we are getting the right foods within each macronutrient:
Protein - The majority of your protein intake should come from whole food sources. Things like chicken breast, lean red meats, lean pork, turkey breast, eggs, and milk. You can supplement your protein intake with various protein powders as well. Males are generally advised to avoid soy protein in large quantities due to it's estrogen-like properties. Most diets recommend a diet high in protein.
Carbohydrates - The majority of your carbohydrates should be from Fibrous, unredefined sources. Things like vegetables, oats, beans, lentils, whole wheat products, yams, and sweet potatoes are good choices in this field. This is also the category where many fail. Simple Carbohydrates have a very limited place in dieting, but a LARGE place on our supermarket shelves. More on this in our 'foods to avoid section'.
Fats - When it relates to fats, we want to make sure we get plenty of the Essential Fatty Acids. Things like flax seed(s) oil, sunflower seed(s) oil, fish oil, olive oil, nuts, avacadoes, and natural peanut butter. These and other unsaturated fats are actually GOOD for you when dieting. Taking in saturated fats from eggs, cheeses, and meats is also beneficial as it relates to anabolic hormone levels. However, Trans-fatty acids are the enemy when trying to lose fat, as these have a negative effect on cholesterol levels and are commonly associated with heart disease.
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