Thanks everyone!
About 15-20 months ago I was 190lbs ish.....Really unhealthy person. I've come a long way. At 140lbs I've stopped 'cutting' because I didn't see the point in a six pack with 's' size clothing maked me look good anyways. I'm a guy btw....
I just want to do this for health reasons.
When I stopped cutting a month or two ago I felt better than ever since I wasn't depriving myself anymore. But the last few weeks I'm feeling really bloated.....I've been eating cola and such again, but Ive made sure not to eat more than 2500 calories a day except for one day in the week where I could just binge eat (max 5k calories?).
I do still work out at home (I used to at the gym), basically 2 hours a week ish at home an intensive fitness programm with weights, stair running and such.
I'm a short guy as I've said, so I don't really want to build muscle because it might go backwards when I stop working out. I want to go for the slim look and my but hass been annoying me....
Also in the future I want my patients to be able to express themselves to me about their weights since I've struggled with being slightly obese as well....I'd definitely be able to help them with losing weight and revelate with them.
Do you have access to a gym that has a weight room? A lifting program like Starting Strength would probably take you less time than jogging (30-60 minutes 3 times weekly, depending on how quickly you lift) and help you lose weight more quickly. Plus, you can eat more if you're trying to build muscle.
Just my two cents. If you love running for running, and not just as weight loss tool, you should do that. But if you are only doing it to lose weight, you may want to look into less time-consuming ways of burning calories. Unfortunately, I don't have any advice on the dieting itself.
Meh, running in the morning has become tedious. I tell myself to go for a jogg but then I don't go. Not sure if it's laziness or if it's the fact I don't like people laughing at the way I run.
I'm not sure it holds true for the lighter weights, but a good easy rule of thumb for losing weight is to eat fewer calories than the number of lbs you weigh times 10. So if eg your weight is 180 lbs, then it's going to take 1800 calories a day to maintain you at that weight, so if you come in shy of that number you should lose weight. this assumes very nominal exercise -- if you are a gym rat or daily jogger you'll need somewhat more calories. However, if your target weight is truly only 130 lbs, I'm skeptical that you can lose much, if any weight eating 1800-2200 calories. Working out like a fiend only translates to about 500 calories, meaning on workout days if you ate 1800 you should be breaking even by my simplistic calculus. Now of course metabolism matters, and body fat vs muscle percentage matters. But I still think your numbers are setting you up to maintain, not lose weight. The average small person simply won't lose weight on a 2200 cal diet -- that's what a 6' tall active guy should be eating. Just my two cents from years of trial and error.
I did not think about it in that fashion. When I was 170lbs I worked out about 2-4 times a week and I ate clean with about 2300 calories and still lost weight.
As said above I still workout, just at home. I think eating 1400 calories a day for maintaining would do more damage than good. I remember working out 6 times a week this one week and eating 1800 calories, felt really horrible at nights.
Im a med student and im going through a "cutting" cycle right now. I go through one a year usually and ive been doing it for 6-7 years so I have a little experience. Like the previous poster mentioned. It is really all about reducing calories. That is the most simplistic angle you can look at it. Eat less than maintenance and you WILL lose weight. The slower and more gradual the weight loss ... the better (especially if coupled with weight training). Obviously that requires you to invest a little effort into figuring out how much you need to eat to maintain your weight. You don't have to count calories if you don't want to but estimate through meal sizes / compositions. If you eat the same types of meals every day then .... reduce the calories in one and see what happens over the course of a week.
Here is the other component. Your brain requires glucose to function properly. If you jump on the atkins approach and slash all carbs / sugars ... you will most like feel it in one way or another. Your studies may suffer. Not to mention you will burn out and most likely binge eat sooner or later. The easiest way to do it would be to have balanced meals but still reduce the calories. Have some carbs, good fats, and protein with every meal. And reward yourself weekly with a cheat meal to keep you psychologically in check. If you eat properly 6/7 times a week then eating SOME (not an entire box) of pizza on sunday is a well deserved reward and you will still be on your way to success. Oh and since you are cutting calories a multivitamin may be a good idea to be sure you are getting all the micro nutrients you need.
I tried the atkins approach once, but I think I mostly lost water weight, lol.
See my post above though. cheat days = are awesome. I may have a disorder though.....
🙁
Your exercise regimen doesn't have to affect your studies if you can make time for both. There are audio books (or you can record yourself) you can play while your jogging. That way you're simultaneously losing weight and revising.
I'll try...
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More help and advice is welcome!
