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Anonymous
Okay /fit/,

I watch what I eat. I walk everywhere. I exercise most afternoons. Still seems that it's damn near impossible for me to loose weight. And then when I do I gain it all back.

So when I see my skinny guy friends (who do less exercise than me) eating junk food all day long it kind of gets on my nerves as they walk around in their skinny jeans.

Is it because they're male? Or is my metabolism just particularly slow ... I have a few female friends like this as well.

tl;dr: Slow metabolism is slow, how do I fix?
>> Anonymous
losing weight can sometimes take alot of time. A LOT of time.
stick with routine for a while, watch what you eat even moar.

bai
>> Anonymous
when you say watch what you eat, what exactly does this mean? because if you're chowing down the potatoes every night followed by big ass bread sandwiches and bowls of white rice, you're still eating shit.
>> Anonymous
no one ever got anywhere without persistence motherfucker

keep at it and keep on researching tips on the internet for weight loss

keep a log of your weight every week and keep imagining how fucking awesome it's going to be when you are skinny
>> Anonymous
typical day...

breakfast: bowl of muesli with light milk, skinny coffee

lunch: sandwich with wholegrain bread, avocado, lettuce, tomato. Skinny coffee.

afternoon snack: light yogurt, banana, rice crackers

dinner: vegetables, either chicken breast or fish, small portion of rice or pasta.

A LOT OF WATER.
I can't work it out. I don't have a thyroid problem...
I just can't seem to loose weight.
>> Anonymous
>>38849

Yeah I understand it's hard work etc.
I just don't understand why some people don't do any work whatsoever.

How is that even physically possible?

The way I learned:
CONSUME ENERGY> BURNED OFF OR STORED AS FAT
>> Anonymous
>>38854
Keep a food diary. It doesn't go into your mouth until you've recorded what it is and how much of it there is. Once you know how much you're taking in, and I mean KNOW, then you can begin to alter your diet or activity patterns to start losing weight.

Fact is, you could be eating too much or too little. Until you run the numbers (calories), you're just playing a guessing game.
>> Anonymous
>>38852
>>bowl of muesli

starch. how carbohydrate adapted are you? i know i can't stomach that shit.

>> sandwich with wholegrain bread,

same as above. i am white, so white, and not carb tolerant. bread puts me to sleep in a couple of hours, and my concentration goes out the window.

>>banana, rice crackers

bannanas cause big fucking insulin spikes. so does rice if you're like me. you don't eat banannas to loose weight; they are calorically dense as fuck. you eat them post or during workouts if you're healthy.

>>dinner:

best so far, except for rice and pasta if you're like me.

drop the starch, all of it, for 3 weeks and see how you go. i only ever eat fruit, vegetables, healthy fat sources and lean protein these days. starch is a cheat day if ever. bleh.
>> Anonymous
>>38859

Is that healthy?
It's just those foods (rice, pasta, cereal) make up the largest part of the Food Pyramid.
I know this will definitley make me loose weight, but I want to be healthy first and foremost.
>> Anonymous
>>38869
yes, it is healthy. and they actually don't, iirc, fruit and vegetables make up the largest part of the food pyramid. when it was first published it also came with the reccomendation that 30% of caloric intake was from healthy fats, which are utterly essential (essential fatty acids, lol) to be healthy and, would you believe, to loose weight. hmmmmmmm.

high carb diets for anyone other than endurance athletes is pretty much a recipe for heart disease and obesity. and diabetes.

fruit. vegetables. healthy fats. lean protein. no rice, pasta, bread or potatoes or dervative products. without adjusting portions, try it for 3-4 weeks, just to see. you'll miss the comforting drowsy warmth of the insulin spikes, but you'll get used to it.

insulin sensitivety is pretty much the root issue with weight loss. you have genetic limits or course, but you should be concerned most with maximising them, getting all the potential out of what you were born with, not trying to conform to fickle stereotypes. if you want to start on the road to the healthiest body composition possible for your phenome, then diet is a root foundation.
>> Anonymous
>>38840
You are female? Its generally more difficult for a female to lose weight (as opposed to a male). The fat is there to prepare for child bearing.

Nature's airbags.
>> Anonymous
>>38840
you should probably post sum tits. probably.
>> Anonymous
     File :-(, x)
>>38840
I think most likely you're doing something wrong and just don't know it. I couldn't guess what that is.


A few random shots:
Drink plenty of water

Don't drink soda

Cut out all refined sugars and stuff that ends in -ose (high fructose corn syrup, sucrose, fructose, etc)

Eat multiple smaller meals throughout the day

If possible get enough sleep and watch the stress levels

Don't eat potato chips, ever (unless maybe homemade or something, but I don't know about that). They have lots of calories without filling you up, so it's easy to eat too many and they're junk food anyways

Don't eat out of boredom. Perhaps wait a bit to see if you're actually hungry, exercise, or do some other hobby or activity that isn't boring (if possible)
>> Anonymous
Although the thyroid is one of the most commonly known medical reasons for having weight issues there are other disorders that cause weight gain.

For example PCOS affects up to 1 in 10 women, and causes weight issues for many of them.

If you are sure it's not your diet / exercise routine it might be time to talk to a doctor and see if they can help you pinpoint the issue.
>> Anonymous
>>38916
>>Cut out all refined sugars and stuff that ends in -ose (high fructose corn syrup, sucrose, fructose, etc)

you need to be careful with that. for example, all carbohydrates end in -ose. that's the suffix for a carbohydrate. and you can't eat fruits and vegetables without eating a fuckton of -ose, usually fructose, glucose and sucrose. what you should be aware of instead is eating processed foods that have these added to them. so the easy answer is don't eat processed foods.
>> Kanader
You've hit equilibrium. When you exercise almost every day, how often is that and what do you do? You have to increase the frequency of your exercise, the intensity, or the amount of time you spend doing it.

Also, when you say you watch what you eat, how many calories a day is that? What percentage of protein, carbohydrates, and fat is that?
>> Anonymous
I watch what I eat too, as it goes into my mouth pound by pound.
>> Anonymous
Hae OP, male here. I used to eat fast food and refined sugar crap all the time, not do any exercise except the occasional fap, and still manage to fit skinny jeans [if I wanted to].

Do some HIIT stuff and look into Tabata intervals. Personally, even just basic cardio like 5 minutes of continuous jump rope is enough to switch my metabolism to batshit crazy high.
>> Anonymous
>>38884

Okay, I'll try this out for said 3-4 week period. The reason I am sort of apprehensive is because I went on a rice/pasta/bread free diet for two months a year ago. Lost a whole lot of weight ... but also most of my energy, my period and some hair.

>>38904

Yeah, natures curse.

>>38915

1. Go to /b/ frontpage
2. Find camwhores who've posted tits
3. ?????
4. PROFIT

>>38916

It could possibly be alcohol. But that's only spirits on the weekend... no mixers.

>>38921

I got a blood test a while back re: the thyroid thing. But I possibly should go back to talk to him about it again...

I'm not overweight, I would just rather be slimmer.

>>38929

tbh I haven't worked out the calories per day, but I agree with people who recommended keeping a food diary or whatever.

I walk for about 2 hours a day. A lot of it is uphill. Sometimes I jog, but I'd rather walk.
>> Anonymous
>>39020

I'll try skipping then.
Just out of curiosity, how old are you? My friends who eat like horses are around the 19-21 age group.
>> Anonymous
Thyroids are a funny thing, definately go back and ask about it. Sometimes they'll appear normal, other times they'll flare up and you're basically fucked.
>> Kanader
>>39025
You need to get your heart rate up, and I doubt walking alone does that. Try to get your heart pumping for at least a half an hour a day, and preferably a whole hour.
>> Anonymous
>>38852

If this is your average day of eating then it's good. Most people are not consistent with their goals and make

KEEP your breakfast... there is nothing wrong with it. I would say consume most amount of calories in the morning when the body needs the most for it to work all day long.

You didn't post your weight/height so it's sort of hard for anyone to figure out what's up. You are not over weight and have lost lot of weight with the diet and exercise (if you do any).

I think the problem that everyone after losing some weight is that they hit the peak/plateau that is because your body isn't consistent with fat loss from beginning to the end. If you are not active then start exercising. If you were exercising then change your routine. Keep your body guessing so it won't get used to same ol.
>> Anonymous
One thing that hasn't been mentioned is that you aren't getting all that much protein. Eating some protein, fat, and good carbs every meal is another "step up" into diet perfection that you can take. Also, eat at least 300 calories every 3 hours (ends up being 5 meals) and don't eat your last meal less than 3 hours before bed time. That'll ensure that your metabolism stays in high revs where it belongs.

Also, for exercise, you MUST hit your target heart rate of (230 - your age) * 0.7 for at least half an hour if you are to burn any fat from it. Anything less and you're probably only burning your carbohydrate reserves (and not all of them).

Finally, strength training. It builds muscle and further boosts metabolism. You won't get bulky; you'll get sexy.
>> Anonymous
>>38852
Your diet is almost all carbs. That's your problem right there. You need to bumb up your fat intake a bit and your protein intake a lot.

>>38859
Bananas do not cause big insulin spikes. They are one of the most slowly released sugars that exist.
>> Anonymous
>>39062

Should have been done at the start of the thread, but my stats are:

18/f

height: 5ft 10, or 180cm
weight: 176lbs, 80kg

I'm not built like a footballer or anything, but my frame isn't tiny. Broad shoulders, long legs, wide hips etc.

>>39083

I hate spreading meals out like this, but I realise I'll have to now. I often go for long periods without eating for one reason or another (too busy mainly).
>> Anonymous
Buy a heart rate monitor. You can get a cheap one at Target for $20. Then keep your heart rate at the right level for the duration of your workout.
>> Anonymous
     File :-(, x)
>>38840
Read burn the fat, not the muscle

Here's the download for the book:
http://www.mediafire.com/?exy1emlxeaz

It has an outstanding chapter on how to increase your metabolic rate
>> Anonymous
you just have to get comfortable with living several months in caloric deficit. Keep cutting carbs and eat low fat proteins and fiber. Your stomach shrinks, you begin to ignore hunger pangs and it gets real easy.
>> Anonymous
>>39025
sure, but were you eating healthy fats at the same time? this is were people, particuly women fall down.

>>39099
>>Bananas do not cause big insulin spikes. They are one of the most slowly released sugars that exist.

this is wrong, and you need to do more research.

and bananas are not a sugar. lol.
>> Anonymous
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>>39027
17. So....its' either lingering effects of puberty, or the contrast of occasional high intensity exercise with an otherwise completely sedentary lifestyle.
>> Anonymous
>>39321
I meant the sugar that's IN the banana. And yes, compared to other simple carbs bananas are more slowly released.
>> Anonymous
I'm not the OP, but what are some good healthy fats?
>> RSI guy !HjbWRiSTJ.
>>38922
ah sorry. yeah i sorta thought that was a no no. ok i mean on ingredient lists of packaged items, like tetrapacks (milk cartons, other cartons, etc). real fruits and vegetables don't have ingredient lists :)

if it's in a box, with a barcode, often it's just not really food. I usually avoid all those boxed package aisles. I stay mostly/only at the edges of food markets, where the fresh stuff is located. often i look at cans/frozen, but don't buy usually.
>> BrodoFaggins
>>38869
The food pyramid is outdated, it was made back when the obesity rate in this country wasn't over 60% for adults.