[Budda]

Ive heard estimate say to loose 1lb a week is to cut 500 a day calories. Thats Out of a 2000 calories a day right? Well is it possible to only eat about
1200 to 1300 a day and work out 3 to 4 times a week to speed up the proccess to 2lb a week, and still be concidered healthy? Is there any truely filling low calorie food? Because I've heard that calories is what makes one's hunger dissapear.

[phaledax]

3IBS a week is prity much the limit, that anyones body can metabolize fat. having your calorie intake too low and your body will just canibolize your muscle. The more muscle you have the more calories you need, so if you have less than it will make it all the more difficult to lose fat.
once I get to my regular computer I have an artical that will outline how to get optimal fat loss, and will also answer some of the questions I missed.

[strengthsports]

The 2000 calorie diet is a very generic and non-specialized guideline. At your age and activity level, you need more than 2000 calories. Your best bet is to find a gym or nutritionist that can check your RMR using a machine. You blow into it and it measures the CO2 released from your body to determine your calorie needs.

Phaladex is right about the body canabilizing itself by using protein (muscle) as a fuel source. I'm not overly hip on giving calorie guidelines because I'm not a nutritionist but I can give you the calories you'd want to ingest from a short-term diet I went on that was hugely successful. On weight training days, you'd want your calories to hit 2000 and on non-weight training days, go for 1700. I would avoid going any lower than 1700 calories because physilogical functions will be compromised. Go for 20% fats, 40% carbs, and 40% protein and don't forget to get 30-50 grams of fiber daily. It's sort of an extreme diet that should only be used for a months time.

[phaledax]

template for loosing fat (cutting)
by average I mean you just want to effectively loose fat, without becoming extreme about it. I will try and outline the basics for you, and later on you should make adjustments / additions that will best fit your needs.
all that will be discussed is for optimal fat loss

DIET : -40% protein 40% carbs 20%fat this is a basic layout. "what kind of protein?" well you should eat: chicken,tuna,eggs,fish,beef are all acceptable basically avoid things like fast food meats and other stuff that's just common since. "what about carbs?" mainly oats, whole grains, starchy vegetables, and fruits mainly the ones with the word (berries) in them. "and fat?" most of your fat intake should be from vegetable oils, seeds and nuts. if you don't like those foods there are some alternatives. -"how many calories?" around 200-300 or 20-30% less than your maintenance level, "how do I know what my maintenance level is?" one way to figure it out is to keep a calorie intake journal for 5-7 days. If your weight stays constant, then you simply divide the total calories consumed by the number of days and you’ll get your daily intake. -liquids: 1-2 gallons/4-8 Liters of water a day is the basic amount you want. you should eat 6 meals a day spaced out 2-3 houres. foods you will want to say away from are: soda, mayo, chips, french fries, ice cream, most salad dressings & oils(except olive oil), cheese. if you can't live without them then go for non-fat and low sugar type things. use some common sence and don't try to make drastic changes all in a day, it should be a gradual process. once you get to the weight you like then you can raise your calorie intake up to maintenance.

SUPPLEMENTS: (first tier supps) for fat loss is a multivitamin and some EFA's (essential fatty acids). (second tier supps) protein powders like casein (used before bed) would be the one of choice for fat loss, whey (after workout) is also benifital. thermogenic fat burners or stimulant-free fat burners are usefull in loosing weight, follow the direction on thoes products which is very important. they will add an extra boost to your goals (san tight is a good stimulant-free product). I would not bother with anything else like carb blockers, fat blockers, appetite suppressants, and other fat loss products you will see everywhere, with maby the exception of thyroid hormone increasers but usally there is no need for them.

WORKOUT PROGRAMS: almost any program will work. the only thing you will want to add is less rest between exercises and sets, but don't hurt yourself.
alot of these exercises have dumbbell-counterparts.
Chest: Parallel bar dips, Bench Press, Incline Press
Legs:Squats (including front squats), tiff-Legged deadlifts, Calf-raises
Back:Bent-over rows, Chins Bent-legged, Deadlifts (also a leg exercise)
Delts:Military press, Lateral raises
Arms:Close-grip bench, press Close-grip chins
you can find fully detailed workouts.

CARDIO: there are two main types of cardio you should use, first is called slow cardio and the second is called HIIT (high intensity interval training). you should use them in a ratio of 3-1 (IE 3 days of slow and 1 day of HIIT). For best results do cardio 4 times a week for an houre, too much is somtimes counterproductive and too little is well too little. "what is slow cardio?" slow cardio is doing any activity (running, biking, swimming, boxing, etc) with about 75-85% of your max heart rate for an houre. "how do I know what my max heart rate is?" well when you do an activity where you are still able to talk without being extremely out of breath, or another easy way is take 220 and minus your age then take that number and multiply it by .75-.85 which will give you rough percentages of 75-85% of your max heart rate or (HR), of course this is not entirly accurate, cause everyone is different. "ok what is HIIT then?" HIIT works like this first you warm up doing whatever for 5 min then take some time and stretch. after your all ready, start a moderate pace for 1 minute then you move your pace up to 90-95% of you max HR for the next 15-30 seconds, then go back down to your moderate pace for 1 min, then back up to 90-95% and back down agen. you get the idea (moderate for 1 min, then 90-95% for 15-30 sec) do this around 15-20 times and your done.

WILLPOWER: alot of people try to make changes too fast and end up quiting, so don't over do it, this means to slowly change your diet and work your way up to the suggested cardio regimen. if you don't workout already and don't want to that is ok, working out is not required for loosing weight but it will help the main parts are your diet and cardio. by phaledax

[maymay]

I just finished taking a nutrition class through my health care provider. In the book they gave us there is a part where you can figure out how many calories you should be eating a day for your weight. This is what I have been following and it's been working for me so it's just a suggestion.

STEP 1: Women: current weight (multiply) 10 =
Men : current weight (multiply) 11 =


multiply the number that you figured out from above, depending on your normal activity level

SEDENTARY (# from above) X 1.25
(no activity at all)

LIGHT ACTIVITY (# from above) X 1.35
(housework, short walks, play with kids)

MODERATE ACTIVITY (#from above) X 1.45
(average 30 min. of physical activity on most days

VERY ACTIVE (# from above) X 1.45
(athlete)

The book says this is about the number of calories that you use each day

STEP 2: Determine how many calories you need to subtract from what you currently eat
Desired weight lose required daily reduction
1/2 pound 250 calories
1 pound 500 calories
1 1/2 pounds 750 calories
2 pounds 1000 calories

Then you should have how many calories you should eat each day.

Here is mine: days I don't work out I go with the light activity
226 X 10 = 2260
2260 X 1.35 = 3051
3051 - 1000 = 2051
I want to lose about 2 pounds a week so I subtract 1000 calories, so my daily calorie intake is 2051 calories

Days I work out I use the moderate activity
226 X 10 = 2260
2260 X 1.45 = 3277
3277 - 1000 = 2277
So on the days I work out it increases my calorie intake.
I hope this helps

[ACE223]

What book did you get this out of? I want to read this one.

[maymay]

The book is from Kaiser Permanente. They have a weight loss program called Healthy Ways. The book is what they discuss in the class. It goes over healthy eating, how much calories you should be eating, stress and how it's related to eating and just a bunch of stuff related to over eating and it basically reteaches you how to eat properly. I don't know if they have kaiser where you are. you could go to kaiser.org to find out if they have it in your area and get more info on the class

[ACE223]

Thanks for the info!!!!