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Anonymous
Sup /fit/ I have a question about dieting.

So I don't like a lot of veggies, and the only real fruit that I can eat is bananas, does anyone out there know of any diets that I can do that don't starve myself and doesnt have a lot of veggies if any at all ?

If it helps, I'm about 230 lb's, not to fat but im definitley not in shape, and I'm looking for a simple diet and exercise that will help me lose about 40-50 lbs in the course of a year or so.

Please /fit/ help me out =)

Pic unrelated
>> Anonymous
bump, please /fit/ i need jer help =(
>> Anonymous
Stop drinking soda.

Stop eating junk food.

Stop eating fast food.

Unless what you're eating is a part of your current meal or a HEALTHY snack, don't eat it.

Do push-ups, crunches, squats.

If you do this for a year, you'll look good.
>> Anonymous
>not to fat
>lose about 40-50 lbs
>definitley not in shape
>not to fat

wtf
>> Anonymous
>>287632
watermeluns

if you like bannanas then I don't know why not
>> Anonymous
1. Eat less. Start eating your body-weight in lbs x 16kcal (use Fitday, you can find it in the rapidshare section of 4chan). Cut 500kcal one week later. Check the balance one week later again.

* You Lose Weight: keep eating the same amount of calories.
* You Don’t Lose Weight: cut another 500 calories.

Don’t jump on a 2000 calorie diet. Only cut calories when you don’t progress.


2. Maintain Muscle. Lose fat, not muscle. Muscle burns calories, fat doesn’t. The more muscular you are, the more calories you burn.

* Eat. Fat is emergency storage. Your body will hold fat & burn muscle when you don’t eat. Don’t starve yourself, eat every 3 hours.
* Eat Protein. Get at least 1g/lbs protein daily so your body can build & maintain muscle. Eat meat, poultry, fish, eggs or whey every 3 hours.
* Get Stronger. If your body-weight stays the same & you build muscle, your body fat goes down. Get on StrongLifts 5×5.
>> Anonymous
3. Burn More Calories. Burn more calories than you consume and you’ll lose fat. Be more active. Not only will you lose fat, you’ll also be healthier & feel better.

* Exercise. Tons of sports you can choose from: weight lifting, running, strength training, swimming, etc. Whatever you prefer.
* Move More. Stop choosing the parking spots near the entrance, watch less TV, play less video games, … Get out & walk.


4. Do Cardio. Cardio makes you lose fat faster & allows you to eat more. If you burn 1000kcal using cardio, you can eat 500kcal more while still having a 500kcal deficit to lose fat. Here’s how to lose fat using cardio:

* 3 x 30 Mins. Work yourself up to 4 x 45 mins a week. Do the cardio post strength training. You won’t lose muscle if you eat post workout.
* Moderate Intensity. Your goal is to lose fat, not exhaust yourself. You should breathe heavier than when at rest, but not gasping.
* Elliptical Trainer. I prefer the elliptical trainer for cardio. Feel free to try other cardio machines.
>> Anonymous
5. Eat Healthy. Your body stores carbs as fat when you eat too much of them. Carbs also cause carb cravings. Lower your carb intake, up your fat intake. This forces your body to use fat for energy.

* Macronutritients. Switch to a 45% protein, 20% fat, 35% carb diet. Use Fitday to calculate your macronutrient intake.
* Veggies. Low in calories, veggies fill your stomach without making you gain weight. Eat spinach, broccoli, asparagus, salad, cabbage, …
* Proteins. Get at least 1g/lbs protein daily to build & maintain muscle. Eat meat, poultry, fish, eggs or whey every 3 hours.
* Whole Grain Carbs. Cut your carb intake. Eat the bulk of your carbs within 90 mins post exercise & go whole grain: oats, rice, breads, …
* Healthy Fats. Fat satiates, helping you fight hunger & carb cravings. Balance your fat intake: fish oil, saturated fat & olive oil. No trans fats.
* Quit Junk Food. Quit junk food & soda. Limit junk food consumption to once a week & don’t overdo it.
* Drink Water. Drink 1 liter per 1000 calories you expend. Your body will stop holding water if you drink more water.
* Fruit. Your body converts fruit to fat when you eat too much of it. Limit fruit consumption to post workout & consider a multivitamin.

If you have trouble building the habit of eating healthy, check out the tips in StrongLifts 5×5 eBook. Click here to get it for free.


6. Eat The Same Every Day. The more variety you build into your diet, the less you stick to it. Eating the same every day is more effective. It also teaches you food is fuel in the first place, not pleasure.

Select several healthy & balanced meals you like. Eat them every day. Change the meals when you get bored of them. Not fun, but effective. Think results.
>> Anonymous
Heres a good article on what to eat.

http://stronglifts.com/strongliftscoms-10-nutrition-rules-for-building-muscle-losing-fat-getting-str
onger/
>> Anonymous
just learn to eat some fucking vegetables. I didn't like them either when I was a lad, but as I started to eat more, I started to like them more.

There's really so much good healthy shit in fruits and vegetables that you can't get anywhere else. Bananas won't cut it. Eat fruits and vegetables.
>> Anonymous
>* 3 x 30 Mins. Work yourself up to 4 x 45 mins a week. Do the cardio post strength training. You won’t lose muscle if you eat post workout.

Lactic acid?

45 minutes of cardio seems too long to me. I'd keep it under 30 minutes at a time, if we're talking true cardio burning.
>> Anonymous
>>287632

Really any food can become enjoyable if you give it a chance. Try buying some frozen fruit (mangoes and strawberries are good; throw in a banana if you like) and blending them into a smoothie. Shit is delicious.

Dieting is definitely effective but throwing in exercise (even moderate) makes it UBEREFFECTIVE.

Eat what you enjoy but try to make substitutions as much as possible. Instead of white bread and/or pasta, substitute it with whole wheat (or multigrain). Eat more chicken and turkey and less beef and pork.

Of course the more severe you are with your diet, the more weight you will lose... if you're a robot. But, if you're human, you want to allow yourself to slowly transition into eating healthy.

"Dieting" is ineffective for long-term change. You need to make a LIFESTYLE CHANGE. That means that every time you make a decision on how you're going to eat, make sure it's something you can live with for the rest of your life. Also keep in mind that your diet will change as you age.

I used to eat only meat, cheese, and bread (basically) and hated all kinds of vegetables, fruits, and other shit. Now I regularly eat TONS of fruit and slightly-less-than-recommended amount of vegetables daily. And, more importantly, I ENJOY eating them because I LIKE the taste (although at first I did not).


>>287661

That sounds like something someone would say if they read how to diet and never actually lost weight before. Eating should be enjoyable, otherwise you should just make a drink filled with vegetables, fruits, meats, dairy, and cereal and drink it 6 times a day. What's the point?

It's silly to try and eat food that you don't enjoy for a long period of time (like, the rest of your life) when you can really find healthy foods that you will enjoy and learn to appreciate foods that you may not enjoy so much.