In need of healthy dieting tips

[Vasti]

I am trying to lose a few pounds and am in need of some tips.
So far I have gotten a lot of contradicting information so I would like to ask you to post a source if possible for you.
I have had people tell me that I need to spread my 3 meals in parts throughout the day to keep my metabolism going whereas others say that that is just the way to get fat and I need to stick to only 3 meals a day.
I had people telling me eating at night is always bad, others only telling me that eating just before sleeping is bad regardless of time of day.
Some people telling me that a sandwich with tomato, lettuce, egg, etc is unhealthy whereas others say it is healthy.

I need good advice.
The do's and don'ts.
What to eat, when to eat, what not to eat, when not to eat.

Please MMO-champ community help me out here!

[Feral Camel]

Here is a basic guide

http://www.eatforhealth.gov.au/guide...healthy-eating

[Deleted]

- Drink lots of water
- Drink when you are hungry
- Eat 1-2 pieces of fruit every day
- Don't skip breakfast or you will miss the energy you need the rest of the day
- Eat a "normal" portion dinner or you might not sleep well.

This helped me get into shape fast.

[Deleted]

- Drink lots of water
- Drink when you are hungry
- Eat 1-2 pieces of fruit every day
- Don't skip breakfast or you will miss the energy you need the rest of the day

This helped me get into shape fast.

The breakfast part is especially important, i have to eat a heavy set meal for my diet; But when i simply can't i go for a lighter option, so plan two diets which can intermingle!

Other than that, cardio cardio cardio, if you simply want to lose weight that is.

[Slant]

I am trying to lose a few pounds and am in need of some tips.
So far I have gotten a lot of contradicting information so I would like to ask you to post a source if possible for you.
I have had people tell me that I need to spread my 3 meals in parts throughout the day to keep my metabolism going whereas others say that that is just the way to get fat and I need to stick to only 3 meals a day.
I had people telling me eating at night is always bad, others only telling me that eating just before sleeping is bad regardless of time of day.
Some people telling me that a sandwich with tomato, lettuce, egg, etc is unhealthy whereas others say it is healthy.

I need good advice.
The do's and don'ts.
What to eat, when to eat, what not to eat, when not to eat.

Please MMO-champ community help me out here!

Eat less. Embrace hunger. Don't starve yourself. A little hunger doesn't hurt anyone. But don't overdo it.

Sounds stupid, but I get sick of any diet that claims you don't have to hunger to reduce weight. Well, it can work for certain people, but essentially, most people need to realise that hunger means your stomach is shrinking to a smaller size, thus you get "stuffed" faster with less food. Stop gorging until you're sick and you reduce weight automatically. Everything else is just a fancy way to make money off of people that are overweight.

[Deleted]

- Eat regulary
- Convert all your fried dishes into steam boiled ones.
- Drink adleast 1l of water daily
- No more cigarettes
- No more alcochol
- No more beer
- No more weed
- No more fast food
- No more soft drinks
- 30min - 1 hour of exercies a day

and most important. Stick to it... forever.

[Deleted]

The first thing you should realize is this: You're not supposed to "go on a diet." You're supposed to eat healthy always. There is no "dieting", unless you're trying to cut weight as an athlete or some shit like that. So, get that out of your head, and change your eating habits permanently. You won't be "going back" to bad habits if you're gonna make it work.

As for what you should eat, you can easily use your common sense. Eat fresh produce, green shit usually gives you most fiber. Don't eat tons of white bread, potatoes, pasta and rice, and so on. Eat red meat conservatively, try to eat some fish, chicken is always a good option. Avoid processed foods, micro meals, crap like that. Eat a healthy breakfast, try not to eat a huge lunch, and make your combined intake around 1500-2000kcal depending on your size. Also, try to always eat at the same time; breakfast at a certain time, lunch at a certain time, dinner at a certain time, and so on.

Drop sugar as much as possible; fizzy drinks, candy, and all kinds of sugary crap. Fruit has a lot of it but it's stuff like juice and yogurts and shit like that, that feels healthy, but often has added sugar. You can have some, though, as long as you keep it in check.

This has some Finnish products on it but I think you get the picture:


(Click to enlarge.)

That's pretty much a good ratio of different foods you should/can eat.

[Cannibalus]

- Eat regulary
- Convert all your fried dishes into steam boiled ones.
- Drink adleast 1l of water daily
- No more cigarettes
- No more alcochol
- No more beer
- No more weed
- No more fast food
- No more soft drinks
- 30min - 1 hour of exercies a day

and most important. Stick to it... forever.

Dafuck is wrong with u? Even the peepz at the monastery have it better lawl.

[Caain]

- Convert all your fried dishes into steam boiled ones.
- No more cigarettes
- No more alcochol
- No more beer
- No more weed
- No more fast food
- No more soft drinks

and most important. Stick to it... forever.

He said he wants to lose weight, not drive himself to suicide. I've never watched what I ate, and I'm fairly healthy, and the price is just an hour-long run each day.

[Deleted]

Losing weight is just an equation. Calories in minus calories out. If cal out is greater than cal in, you will lose weight. Things like altering your eating patterns, eating different things etc can alter your metabolism, which essentially increases the "calories out" part without any extra effort on your part, but...

In the end, the most important thing is to just eat less. No matter how you shuffle your meals around, if you are eating 300 calories, you are still eating 3000 calories. You might be burning 2400 instead of 2000 if you change your eating patterns, but you still need to get that number down.

Also, you need to make a distinction between eating healthily and trying to lose weight. You can often lose weight by eating healthily, but not necessarily. Each pound of fat has around 3500 calories in it (VERY roughly). That's 25 cans of regular coke, so if you want to lose a lot of weight, you either need to cut down a LOT on what you eat, or be prepared that it will take a while.

If you work out how many calories you use in a day (there are websites that can help you do this, it will depend on things like your height, weight, how active you are, etc - be warned though it's a very rough guide) you can then work out how much you can eat to be able to lose weight. If you want to lose one pound, you can probably just eat a few hundred calories under what you are using per day, and it'll come off. If you are looking to lose 10 pounds in any reasonable timeframe, you need to go a lot under what you are using. 10 pounds is THIRTY FIVE THOUSAND calories, roughly. That is a fuck of a lot of cheeseburgers. So anyway, if you know you use roughly 1500 (say) calories, maybe you want to limit yourself to eating 900 calories per day. Literally all you need to do is count the calories in the things you eat and drink and never go over that amount. This is where it gets difficult though because it's really difficult to not let your brain convince you that it's okay to go over by a bit or whatever. Which is why planning is useful. If you plan in advance what you are going to eat and when you are going to eat it (the times don't really matter all that much although it IS better to not eat before you sleep) and you know that's all you get. Buy the food in advance and then put it in boxes for days. You're probably going to be hungry at some point. That sucks, but it's just hunger, you'll live. It's just about willpower.

There are apps you can get for your phone that will help you count calories and plan your meals etc. They often have calorie lists in for things that don't tend to hvae them on, like resturaunt meals, or like... eggs or whatever. There's not really such a thing as "fattening" foods or whatever, but you just have to be aware that if you eat a couple slices of pizza, that's most of your calories gone for the day and you can't have anything else so you're going to be hungry. On the other hand you could fill up on lettuice or something with virtually nothing in it and not be hungry becuase you're rammed full of leaves, but it doesn't taste as good as pizza. Swings and roundabouts. Just, so long as you set yourself a limit that's decently below the calories you use in a day (like several hundred below - remember the calories you use in a day you worked out is a very rough guide) and you stick to it, no matter what you eat, the weight will come off.


Top tip: Portion size is a really good cheat for getting your calories down in a day and still not being hungry. If you have a 500 calorie meal, that's a lot of your calorie limit for the day. If you cut your portion size down by half, you save 250 calories (that's like 2 cans of full fat coke) and even though you might not be "FULL" at the end of eating it, give it 20 minutes to half an hour and the hunger will go away. You don't get that full feeling, but you don't have to deal with hunger as much because you can eat more often or whatever.

[Slant]

Dafuck is wrong with u? Even the peepz at the monastery have it better lawl.

Actually, no cigarettes is really a smart thing... and I'm saying that while I smoke a cig, so this is not bias. And I've drank perhaps 3 glasses of sparkled wine this year, so I don't see what's so bad about not drinking alcohol. Yes, that may be bias... but I really don't see a need to drink beer. It doesn't even taste that well. *shrug* Giveme iced tea over beer any time of the year.

- - - Updated - - -

Top tip: Portion size is a really good cheat for getting your calories down in a day and still not being hungry. If you have a 500 calorie meal, that's a lot of your calorie limit for the day. If you cut your portion size down by half, you save 250 calories (that's like 2 cans of full fat coke) and even though you might not be "FULL" at the end of eating it, give it 20 minutes to half an hour and the hunger will go away. You don't get that full feeling, but you don't have to deal with hunger as much because you can eat more often or whatever.

That's smart advice. And I'd like to point out that it's often worth asking yourself why you eat as much as you do and what you consider being "full". I've recently found myself a bit too heavy for my own comfort and I realised that may be because I actually ate until I burst for half a year or so. Before that I ate a regular portion and simply had no interest in eating another portion, regardless of hunger state. I realised that for the past couple of months, I've mistaken the feeling when you're about to get sick as "being full". So now I consciously take half as much and voila, I don't feel sick and I'm not hungry. Astonishingly, yesterday I ate two slices or bread and a piece of sausage (yes, I snuck into the kitchen late at night :P) and never once had an actual feeling of hunger. Granted, those were slices of black bread which is a lot more nutricious than wheat... before anyone thinks I'm on a mad hunger mission.

[TZucchini]

When you eat really doesn't matter much. If you want to lose weight, decrease your calorie intake. Use this calorie calculator. Figure out how many calories puts you at a deficit. Here comes the hard part: don't overeat.

[Mayhem]

- Eat regulary
- Convert all your fried dishes into steam boiled ones.
- Drink adleast 1l of water daily
- No more cigarettes
- No more alcochol
- No more beer
- No more weed
- No more fast food
- No more soft drinks
- 30min - 1 hour of exercies a day

and most important. Stick to it... forever.

why do you hate this guy so much?

[jackvii]

Losing weight is just an equation. Calories in minus calories out. If cal out is greater than cal in, you will lose weight. Things like altering your eating patterns, eating different things etc can alter your metabolism, which essentially increases the "calories out" part without any extra effort on your part, but...

In the end, the most important thing is to just eat less. No matter how you shuffle your meals around, if you are eating 300 calories, you are still eating 3000 calories. You might be burning 2400 instead of 2000 if you change your eating patterns, but you still need to get that number down.

This is fundamentally false, your metabolism is determined mostly by hormones which respond differently to what you eat, rather than how much you eat and there's a lot of research proving this is indeed the case.

Dr. Peter Attia has a blog that outlines a lot of good information here: http://eatingacademy.com/start-here.

If you want to delve into the science and chemistry of it, Dr. Lustig is an Endocrinologist who gave this pretty famous lecture at the University of California: https://www.youtube.com/watch?v=dBnniua6-oM. Also this lecture is just as good: https://www.youtube.com/watch?v=ceFyF9px20Y

If you want a book explaining in a little more detail what the science is and how America went down the wrong path of 'calories in, calories out' there's: http://www.amazon.com/Good-Calories-...s+bad+calories

That should help quite a bit, once you know how terrible things you previously thought were healthy are, you'll be more knowledgeable as to what you can avoid.

[Deleted]

Also, to add to what I was saying earlier, once you have the number of calories you want to eat in a day and you are at the stage of planning your meals, if you want to be healthy, then all that is required is to figure out what nutrients you need and in what amount, and impose those limits on what you are eating, too.

So say you decide 1000 calories is your limit, and you know that (example numbers I'm pullling from thin air, not actual facts) 50% of your calories should come from complex carbs, 20% should come from proteins, 20% from fats, and 10% from sugars, and that you need X grams of vitamin whatever, and Y grams of mineral whatever, then you just make sure that the foods you are planning fit around these requirements. That's really like "hard mode" stuff though and it can mean that planning can take a long time. If you want to be healthy though, it's worth it. If you just want to lose weight, then just worry about calories.

[Akraen]

I am trying to lose a few pounds and am in need of some tips.
So far I have gotten a lot of contradicting information so I would like to ask you to post a source if possible for you.
I have had people tell me that I need to spread my 3 meals in parts throughout the day to keep my metabolism going whereas others say that that is just the way to get fat and I need to stick to only 3 meals a day.
I had people telling me eating at night is always bad, others only telling me that eating just before sleeping is bad regardless of time of day.
Some people telling me that a sandwich with tomato, lettuce, egg, etc is unhealthy whereas others say it is healthy.

I need good advice.
The do's and don'ts.
What to eat, when to eat, what not to eat, when not to eat.

Please MMO-champ community help me out here!

Start by changing that avatar. You'll just tempt yourself. Seriously those brownies look tasty.

I have a few tips/tricks to share. They're not necessary but they can help with your metabolism and overall health. I get concerned when people say they want to lose weight... why is that the goal? The goal should be to be healthy. Overall healthy lifestyles will put you at a healthy weight. Body fat is a monster to deal with and it takes patience and persistence as well as knowing how to tackle it.

Try adding some lemon powder or lemon juice to a glass of water in the morning. Also try to find some unpasteurized raw organic sauerkraut for some insanely good armies of bacteria that'll help out your gut. Mustard is also helpful for metabolism and general health.

Those tips are more or less the primer. You don't have to give everything up but you'll need to put it all in perspective. Buy measuring cups and follow servings sizes. Learn to do a mental tally of your caloric intake. And above all else... QUIT THE SUGAR! I don't know if you're in America, but if you are, it's an uphill battle. The corn industry has found ways to sugarize absolutely everything and feed the addiction. Don't substitute the sugar, just get off it-- it's worse than a heroin addiction.

[Deleted]

If you want to lose weight it pretty much boils down to:

Calories In < Calories Out.

Eat less calories then your body needs to maintain itself and generally you'll lose weight. Naturally it can be a bit more complicated than that; but realistically that's the gist of it.

[Deleted]

This is fundamentally false, your metabolism is determined mostly by hormones which respond differently to what you eat, rather than how much you eat and there's a lot of research proving this is indeed the case.

Dr. Peter Attia has a blog that outlines a lot of good information here: http://eatingacademy.com/start-here.

If you want to delve into the science and chemistry of it, Dr. Lustig is an Endocrinologist who gave this pretty famous lecture at the University of California: https://www.youtube.com/watch?v=dBnniua6-oM. Also this lecture is just as good: https://www.youtube.com/watch?v=ceFyF9px20Y

If you want a book explaining in a little more detail what the science is and how America went down the wrong path of 'calories in, calories out' there's: http://www.amazon.com/Good-Calories-...s+bad+calories

That should help quite a bit, once you know how terrible things you previously thought were healthy are, you'll be more knowledgeable as to what you can avoid.

Yes, not all calories are created equal, and what you eat does make a difference, that's more important for maintaining weight rather than losing it. Changing what you eat or when you eat it or whatever, as I said, can add a few % here or take a few % there, which over a long time when we are talking about maintaining your weight for the rest of your life, or if you are wanting to very slowly lose weight over a long time, are useful. When it comes to losing weight in big chunks in a short time though, it doesn't matter where your calories are coming from, so long as you are eating significantly less of them. If you are currently maintaining a steady weight, and then one day you cut your calorie intake by half, you are going to lose weight and you are going to do it quickly. It doesn't matter where those calories come from. It may not be the healthiest practice, and fitting around dietary guidelines etc are important if you want to stay healthy etc, but for just losing weight, just cut calories. Simple as.

You never see a fat anorexic person. It doesn't matter if all you eat is manufactured sugar, if you're only eating a few hundred calories of it in a day, there is nothing on this earth that will make you gain weight.

[wxcopy]

Drop sugars, starches, anything "whole grains".
Replace with healthy fats from sources like beef, fish, coconut, olive. Eat lots of vegs.
Stop eating garbage.
Counting calories doesn't work, ^ that Dr Attia stuff is correct.

[Osmeric]

Starch and sugar are worse for you than you might think. Cut way down on those. This will help reduce your triglycerides as well.

Increase the amount of non-starchy vegetables you eat. They are low in calories and high in vitamins and fiber. Fruits are also good, but avoid bananas, which are starchy.

You should probably take a multivitamin if you are perturbing your diet, just to be sure.

Make sure you are at least minimally active (30 minute walking per day). Most people overestimate how active they are, so get a device/app for measuring. I am currently using a FitBit for this.