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Zera !i5MGjTAj8w!!NTZ
sup /fit/. I'm writing a general guide on how to lose fat. I'm almost done writing the nutrition part of it, and then I'll start writing the exercise part. I am not much of a resistance trainer as I am a cardio person, so I dunno how good the lifting part will be. I'll try to finish it tonight and post it in here for you guys to check, and then I'll make the topic and it'll hopefully get stickied. As someone who lost around 70 lb in my teen years through eating healthier and exercising, I'm confident I did a pretty good job. Off to take a shit, brb.
>> Anonymous
All you need to write is SQUATZZ.
>> Anonymous
>>179158

and a link to BTFFTM by tom venutro
>> Zera !i5MGjTAj8w!!NTZ
Ok, I decided to fuck the exercise part and just write about nutrition. Tell me what you guys think of it and what I should change/fix.
>> Zera !i5MGjTAj8w!!NTZ
There is a good chance that you have come here seeking advice on how to lose fat. There are two main points to losing fat, and they are nutrition and exercise. You can't have one without the other. You may be able to simply change your diet by eating the amount you should be and lose some fat, though if you are looking towards losing a large amount of fat, you will need exercise. This little guide will discuss nutrition, which is where many people fall short, since exercising is pretty straight forward. Enjoy the read.
>> Zera !i5MGjTAj8w!!NTZ
You've probably heard people who say things like, "I have a slow metabolism, I can't lose weight!" While this may be true to some extent, since everyone has different genetics, the people who say this simply eat more than their body burns. You see, your body is a very complex machine. It is constantly using energy, or calories, that you provide it to do bodily tasks. This ranges from you being able to move your legs to walk, or your heart pumping to keep you alive.
>> Zera !i5MGjTAj8w!!NTZ
Again, since nobody is alike, everyone needs a different amount of calories. For example, a 6'3" male would need much more calories than a 5'2" woman. Now, you are probably wondering how many you need. As I have said a few times now, everybody is different, and to truly figure out a set amount, you'd probably need to go to a nearby major university and have them run some tests on you. But to get a good general idea, there are things called BMR calculators. They take a few factors, such as sex, height, weight, and activty and calculate an estimate of the calories you burn. Of course, the it is just an estimate, and do take note that these are the calories you burn by existing. There are many BMR calculators out there, but I'll link to some at the end of this guide.
>> Zera !i5MGjTAj8w!!NTZ
Now, once you have your number, you must create a deficit. It is of general consensus that a 500 deficit is the most you should go, but there are ways to truly know if thats how much you should. It is hard to know at first, since you lose some water weight, but once you're into your fixed diet and exercise regime for two-four weeks, you will notice you are losing about the same amount of pounds a week. The healthiest amount you should lose in a week ranges from half a pound to two pounds. If you lose more, you should be aware that what you are losing is not completely fat. You losing vital muscle as well. You may be thinking, "But I don't have any muscle!" You do, actually. Just your skeletel muscle makes up 40-50% of your body's mass. Now, remember your BMR? Well, your muscle's activities make up most of that number. So, if you are losing muscle weight, you are also decreasing your BMR, thus making the process of losing fat harder. More importantly, you are also letting yourself get prone to organ failures. If your body just doesn't have enough energy to do it's tasks, it'll go into a phase commonly called "starvation mode", thinking that you're in the middle of nowhere without food. You'll feel tired, sick, and you'll eventually die.
>> Anonymous
     File :-(, x)
>> Zera !i5MGjTAj8w!!NTZ
Ok, now you must know what to eat. What is important to know when you need to know what to eat are your macronutrients, which are your fats, carbohydrates, and protein. Something you should know before I begin is that a gram of fat is has nine calories, and a gram of carbohydrates and protein has four grams. Anyway, it is recommended that the amount of protein you eat be one gram per pound of body weight. I'll try to use myself as an example. Near the end of my fat losing regime during my young teenage years, my calorie intake was 1500 calories at 145 lb. So, I'd need 145 grams of protein a day. For fat, it is recommended that you 15% of your calorie intake be of it. With 1500 calories, that would be 225 calories from fat, or when divided by nine, 25 grams of fat. Now, for carbohydrates. The rest of your calories need to come from them, so adding my protein calories and your fat calories together, I'd get 805 calories. Subtract that from 1500, and you get 695 calories from carbohydrate, or about 174 grams total.
>> Zera !i5MGjTAj8w!!NTZ
Great, so I now know I need 145 grams of protein, 25 grams of fat, and 174 grams of carbohydrates. Are these strict numbers? Yes, they are. In fact, these numbers are too strict. I'll mention this again in the guide again later, but DO NOT obsess over these numbers or your daily caloric intake. You'll only risk developing an eating disorder, something I had to suffer with when I was younger until I was able to just not care anymore one day. I was lucky, though. So, really, just know that this is a general idea of how much you should eat. You shouldn't worry if you don't get that amount, or get more. Just try to estimate how much you are getting, and try not to go too much over your caloric intake.
>> Zera !i5MGjTAj8w!!NTZ
Regarding when you should eat what, you should eat a good amount of your carbohydrates in the morning, as they will provide you with energy for your day, your proteins through out the day, and your fats during mid day to dinner. Remember, if you eat an excessive amount of carbohydrates at night, they'll be stored as fat later since you won't be using the energy they provide. Also regarding when you should eat, it is generally regarded that you eat a couple of smaller meals a day as opposed to three big meals. One is so that you don't get hungry in between meals and do unnecessary snacking, and another is so that your metabolism stays active. While there aren't many studies on the second reason, I still recommend eating five-six times a day.
>> Zera !i5MGjTAj8w!!NTZ
Here are a list of foods that are rich in the macronutrients you need and are healthy as well:

Protein:
- Egg Whites
- Seafood (tuna and salmon are common and great sources)
- Chicken
- Beef
- Turkey
- Whey and casein protein supplements (it is recommended that you take whey protein, a fast absorbing protein, after weight training, and casein before bed time as it is a slow absorbing protein)
- Milk (you want skim milk here)
- Cottage cheese (get fat free or low fat, and also, this stuff has a lot of protein, which are slow absorbing, so eating it prior to bedtime is the best time)

Carbohydrates:
- Oats (Oats for oatmeal, oatbran, etc.)
- Rice (You want brown rice, but white rice occasionally is alright)
- Sweet Potatoes
- Beans (All kinds!)
- Pasta (You want whole wheat pasta)
- Bread (No white bread, but the "FAQs" part of the guide for expantion on this and complex carbs)
- Fruits (All kinds!)
- Vegetables (All Kinds!)

Fats:
- Nuts
- Nut butters
- Olive oil
- Fish oil
- Avocado
>> Anonymous
This is too long, fat people won't read this. Make it short and snappy with more graphs and pie charts.
>> Zera !i5MGjTAj8w!!NTZ
FAQs

Q: Should I try Weight Watchers/Atkins/South Beach Diet/etc.?
A: No, because diets don't work. What you're doing is having a change in your lifestyle. Ideally, you want to lose your fat doing what I said here and being very careful about how much you eat, and then by the time you reach your goal weight, you will continue to eat healthy like this, though not be as strict. For example, I don't count my calories anymore. I eat what I know is healthy, and if I snack on something bad, I don't fret about gaining weight. I eat out once every week or two as well. As long as you exercise, you shouldn't have to worry.

Q: What's fiber?
A: Dietary fiber is something that you need a good amount of in your diet. I won't go into much details about it, but your body basically can't digest it, and you shit it out. It's also recommended you get between 25-35 grams a day, but you can easily get more when you're living a healthy life style. The average American only gets 10 grams or so.

Q: What has fiber?
A: Complex carbohydrates. You see, there are two types of carbs, simple and complex. Complex carbohydrates have a high amount of fiber, which slows down the digestion of carbohydrates, and doesn't suddenly spike your insulin levels like simple carbs do. The carbohydrates I recommended are complex ones.
>> Anonymous
>>179316

Mmmmm... pie
>> Zera !i5MGjTAj8w!!NTZ
Q: Why can't I have white bread?
A: Because it's a simple carbohydrate. Starches are typically complex carbs, but when they're manhandled and turned white, pretty much all the fiber is ridden of. Because of this, they will spike your insulin levels very quickly, and cause you to get some quick energy which will then when they're crash, making you hungry. Now, don't just go out and get some brown bread thinking it's all good. A lot of times, "whole wheat" bread is just white bread colored brown. To find out if the bread is good, look at the ingrediants and the nutritional facts. If the list is short and there is a good amount of fiber per slice, and the bread just feels nice and hard, then it's most likely good. The best bread in my opinion is Ezekiel 4:9, which you can find in the frozen foods area. It molds quickly if you leave it out because it has no preservatives, so you have to keep it in the fridge.

Q: Can I have juice?
A: No. I consider mostly all liquids with calories to be empty calorie foods (an exception being milk). Therefore, do not drink any fruit juice. If you want fruit, eat real fruit to get the fiber that the juice is missing.
>> Zera !i5MGjTAj8w!!NTZ
Q: What about coke?
A: No. Coke is the emptiest calorie known to man, not even having micronutrients that people defend juice for, and basically high fructose corn syrup and water. Instead, drink water, at least 8-10 cups a day. You can have diet drinks too, but you generally want to drink water.

Q: Should I take a multivitamin?
A: Yes, you need them, especially when you are attempting to lose fat and could be possibly not getting enough. There are studies on which multivitamins are good, but I personally take NOW's Adam.

Q: Why should I eat any fat or protein? You never said why they're vital.
A: Fat is needed for general growth, development of hormones, absorption of micronutrients, and various other things. Don't let the name fool you. Protein is needed for the growth and preservation of muscles, making various hormones and enzymes, and tissue repair.
>> Zera !i5MGjTAj8w!!NTZ
LINKS

http://www.caloriesperhour.com/index_burn.php - This site has various calculators, including a BMR calculator.
http://www.calorieking.com/ - This database has a ton of information on the nutritional values of a ton of food.
http://www.nal.usda.gov/fnic/foodcomp/search/ - The USDA's database of nutritional values for food.
http://www.bodybuilding.com/fun/index.html - This site is a wonderful website to read. It has many written articles on not only nutrition, but also exercise. It's very user friendly, and the store it has is also pretty awesome. Most of your questions can be answered by searching there.
>> Anonymous
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>>179316

Did somebody say pie?
>> Anonymous
OP, you're trying to teach fat people, people who are the most careless, trash eating people alive, about macronutrients? They won't give a fuck!
>> Anonymous
This is pretty good basic info, Zera. But what I like most about it is it's user friendly language and format. Most of the advice given here in /fit/ is usually mean and condescending in nature.
>> Anonymous
MOAR GRAPHS
>> Anonymous
Burn the Fat Feed the Muscle recommends 50/30/20 as far as Protein/Fats/Carbs go. Why are your numbers different?
>> Anonymous
>>179361
It's what I aimed for when I was losing fat, and I was pretty successful.
>> Anonymous
/fit/ has a hard-on for VENUTO, as evidenced by>>179310.

Any nutrition advice that doesn't come from VENUTO probably won't be listened to, I'm sorry. VENUTO.
>> Anonymous
>Something you should know before I begin is that a gram of fat is has nine calories, and a gram of carbohydrates and protein has four grams.

Don't you mean this?

>and a gram of carbohydrates and protein has four calories.
>> Anonymous
>>179371
Good eye, thanks.