If you are fat enough to need to diet you love food. Less calories = more weight loss. No cheat day then should mean more weight loss. But that only holds true if you can keep doing that diet, and I feel a cheat day helps you stay on that path, because if you love food you need to indulge, you need to get some happiness out of it, and if you can limit to 1 day a week you will still lose weight, and be happier for it, and imo be much more likely to hit your goal.
Cheat day is usefull after you hit a plateau. It boosts metabolism since long period fastening forces body to perserve fat to survive. When your BF though is above 20% this is pointless.
Cheat days can be a bad idea, have a single cheat meal instead. I know a woman that has been trying to lose weight for a long time and insists cheat days are fine, but the problem is she gorges like a pig that day and ruins her progress for the week.
I am the Pied Piper of the Hunger Games, a simple man followed by a few dozen rats.
But in terms of efficiency, HIIT and weights blows cardio out of the water.
Hard work and determination. No sugar coating, go for a run and stop eating crap food.
IMA CHARGIN MY FIREBALL!!!!!
Protein and fiber makes you full and keeps you that way. Try to fill up meals with as much of those as you can to help you lower your caloric intake.
If you want to burn more calories, thermal dieting is insanely good. Just lower the temperature in your place. You will feel cold for a few days until your body has learned to pump out more heat. Nothing costs more energy than heat. It is the same idea as you have in your home when it comes to energy consumption. Producing light is cheap, motion is medium and anything that alters temperature is a mile more expensive.
Exercise is also very good. Not because of the tiny amount of calories you burn while doing it but because the muscles it creates take a lot of calories to keep up.
Everyone gets fooled by companies with their commercials... So, indeed even diet sodas are full of crap and don't help. Just drink water/coffee/tea but not too much caffeine (caffeine also makes you burn fat faster but can have nasty side effects when you take in too much). You will get used to it very fast and don't even want those sodas anymore at some point.
- - - Updated - - -
Yes, you do need fat. Eat fish.
- - - Updated - - -
Last edited by Gilian; 2013-09-27 at 12:23 PM.
For example. I enjoy cycling. I enjoy cycling a hell of a lot more than any other cardio machine. So I get my necessary cardio from cycling. My brother on the other hand finds cycling dull and prefers to beat the pavement with his feet jogging. We both utilize the same bodyweight exercises however I also add in TRX bands while he prefers a variation of the bodyweight exercises.
As long as you are dedicated to what your goal is. Take the appropriate steps with your nutrition. Then quite simply the best way becomes your way because what you're doing is working best for you.
Caffeine can indeed give you "nasty side effects" and so can many artificial sweeteners...if you consume HUGE amounts of them. Some other things that can make you sick and actually kill you if you eat too much of it is vitamin C, carrots, broccoli and water. Everything has a lethal dose and it is very easy to scare people if you omit that the lethal dose for carrots is well over 100Lb/day. To reach a dose of toxicity for sweeteners you will have to drink over 60 gallons per day (..and don't quote me on that, figure that popped in my head but I do remember for sure that the amount is beyond unreachable). Everything if you are exposed enough to it is deadly and everything you are exposed to in safe amounts is not. Water is lethal if given enough and Plutonium is harmless if given a low enough amount.
Stop getting medical info from sites run by hysterics.
Its firmly established that soda is not good for you, and diet version are also really not good for you. Its not going to make you put on 10st and have massive health issues. But simple facts are, if you drink it you'll lose weight slower than if you drink water/tea/etc...
Much like if you eat mcdonalds you'll lose weight slower than if you made homemade real beef burgers and control whats in them.
You can drink as much soda as you like, but lets not be delusional as to what it is.
Which of those are you proposing decreases the rate of weight loss or contributes to weight gain? Here's a recent study indicating that drinkers of diet beverages were actually able to cut their caloric intake even deeper than water drinkers. Specifically, they cut desserts to a greater extent, suggesting that the sweeteners already handled their "sweet tooth".
I find it hard to believe that soda = less calories than water. You can add in other factors if you want, but thats down to the individual whether they need such crutches or not, or whether they have enough willpower, thats not the issue or point I was making no matter how you try to twist it.
I'm not familliar with the accreditation of that paper so wont comment on it.
Few months back I have my weight around 240lb finally I got sick of how I looked and I took care of myself. For starters I took 2 weeks getting used to eating right (5 meals a day, 350-400 calories each meal with a lot of greens and turkey plus as much whole wheat as possible). After 2 weeks I've started to exercise, I did insanity workout slow and at my own pace and with first turn around I have lost 20lb. Second time around I have worked my ass off and I lost 40lb gain lean body and from 34% body fat I went down to 14%. I can say its hard at the beginning but if you want to lose weight you can do it and even if its hard at the start it will get easier with time and it feels much better to eat healthy and less. Who ever wants to lose wight, I can only tell you that you can do it, don't get discouraged even if it gets hard, just slow down or take a small break and get back to working out, even losing little weight is already better for your body than not losing anything at all.
Eat smart, sleep well, train hard.