I am too fat!! What should I do?

[sdskinner]

It seems that I just keep getting fatter and fatter. I am by no means huge but every year the scale goes up a kilo or two. I am at about 92 now I think. I would love to lose about 5-10 kilos. Anyone got any FG diets that work??????

Thanks

[devicenull]

stop eating crap and move more?

[NeoNecroNomiCron]

It seems that I just keep getting fatter and fatter. I am by no means huge but every year the scale goes up a kilo or two. I am at about 92 now I think. I would love to lose about 5-10 kilos. Anyone got any FG diets that work??????

Thanks

Come to Japan... Everybody I know has lost weight. If you are a bloke try atkins as it works far better on men then on women.

[goldenboy_ge]

Hi Sdskinner

I would recommend u a strict eating habit. Don't trust those weight watchers and odd diet methods.

Try to avoid Pizza Hut, KFC and other mad houses as good as possible. Eat a lot of fruits, salats, vegetables and crackers.
I would recommend u to eat 5-7 small meals a day, instead of 3 mega meals.
Eat lots of noodles , rice and other carbohydrate products. If u want to fry something, use plant oil.

Don't think about a big pizza and go to bed afterwards- that makes u fat! Get urself something "small" for ya stomach. Fill it up 2-3 hours before u go to sleep.
Ur going to hate me for this one, but the best and most effective way is sport. Well, u don't have to walk 2k every morning :P but at least do some stretching and some other simpel exercises.
However with a strict eating plan, there wont be much worry.

I also would like to suggest u: It's always better if ur loosing weight together or tell ur partner (wife etc) to always remind u about ur plan. It'll help.

[goldenboy_ge]

stop eating crap and move more?

Well I guess I wanted to say the same , but I went into the details and I wanted to make him feel comfortable. :P

[aquamarine]

Yep, go to Japan.

I came here nearly 7 months ago weighin 228 pounds, and right now am down to 178. Not too bad in my opinion, but of course the lack of fatty foods and walking 3km back/forth to the station does tend to help (along with walking from Tama Plaza to Futakotamagawa twice a month!)

[NeoNecroNomiCron]

Try to avoid Pizza Hut, KFC and other mad houses as good as possible.

Eat a lot of fruits, salats, vegetables and crackers.

To tell you the truth. There are still a lot of fat people that eat "healthy" and remain fat. The sad truth is that you still are eating quite a lot and fruits vegs etc do contain calories, fat, sugars, etc they are not empty.

I would recommend u to eat 5-7 small meals a day, instead of 3 mega meals.

My personal recomendation is eating once,twice or every second day. If you really are looking to lose weight forget healthy options go unhealthy. I once didnt eat for 8 days. It takes bloody will power.

Eat lots of noodles , rice and other carbohydrate products. If u want to fry something, use plant oil.

Never never never eat carbohydrates as cabohydrates make you hungry for more.

Don't think about a big pizza and go to bed afterwards- that makes u fat!

Too true because pizza is mostly carbohydrates!!!

[devicenull]

Yep, go to Japan.

I came here nearly 7 months ago weighin 228 pounds, and right now am down to 178. Not too bad in my opinion, but of course the lack of fatty foods and walking 3km back/forth to the station does tend to help (along with walking from Tama Plaza to Futakotamagawa twice a month!)

Or, you can do what I did in the summer. Go to a hot place in China, hot enough that moving at all makes you burst out in sweat, stay there for a few months. If you can't speak the language, even better, as you will be unable to order most things and it makes it enough of a hassle that you develope a fear of doing it. I lost about 40 pounds in 3 months, also got rather sick from stress too.

[killjoy]

when I was trying to lose weight, I found I had to walk, go to the gym and sort of watch my food to stay at 78kg. Losing weight was real tough in the sense that I never have found a daily regimen that worked for my life.

I heard Yoga can be good. But if just focused on food, I thought fruits and nuts, lots of water were good way to eat healthy. Not that I do that myself now but one day I hope to get back on the wagon.......

[goldenboy_ge]

Never never never eat carbohydrates as cabohydrates make you hungry for more.
^huh?! Well my cooking teacher gave me the infos and it worked fine. Anyway.

Yoga ^_^
Yeah u try to concentrate and focus in loosing weight by meditating

[Samurai_Jerk]

I lost 48 lbs in a year and a half by going to a boxing gym. I did't really watch what I ate (although this was after moving to Japan so my portions were a lot smaller) and still drank a lot on the weekends. I only went two or three times a week and I didn't do any sparring either. The training is still instense though. You'll jump rope, shadow box, and do bag work. It's also fun and a great way to relieve stress. BTW, I'm not talking about a boxercise class. I mean a real boxing gym where guys are training to be pro fighters.

BTW, golden boys advice to eat lots of carbs is terrible. I'm not saying you have to do the Atkins diet, but eating crap like noodles, rice, and crackers is a bad idea. If you eat carbs you want to eat small portions of quality carbs like wild or brown rice and whole wheat pasta (try not eating any after lunch time too). They don't have as much effect on the blood sugar as white bread or white rice and don't cause the cravings that NeoNecro is talking about. Also choose which fruits you eat wisely. Some fruits, like apples, are full of sugar and have little nutritional value. Others, like berries, are low in sugar and packed full of vitamins and fiber.

I think the key is really exercise and portion size. If you do any kind of diet, whether it's Atkins or low-fat, you'll probably have trouble sticking to it and reboud. You can really eat anything you want if you just don't eat too much of it. And do some hard exercise. Strolling around in the park will help but you should really work yourself up into a sweat and get that heart pumping a few times a week.

[sdskinner]

Of course I know that I need to eat less. And I have lost some weight before by going semi vegitarian(cut way back on meat , cheese etc.) And as for going to Japan that won't work as I am in Japan and have been for 9 of the last 10 years. I teach English all day or sit in front of this computer to much. I need to get out and move I know but I don't have a lot of time. And as I teach all day and into the evenings not much is open(gyms etc.) by the time I finish so I would have to do something at home: job, yoga, set up a punching bag or something. I might like to boxing idea and the punching would be a great stress reliever.

Thanks for all the advice.

[FG Lurker]

My personal recomendation is eating once,twice or every second day. If you really are looking to lose weight forget healthy options go unhealthy. I once didnt eat for 8 days. It takes bloody will power.

Eating infrequently slows your body's metabolism. It also makes your body try to store as much as it can as fat. This is not a good diet idea...

Never never never eat carbohydrates as cabohydrates make you hungry for more.

This depends. Heavily processed carbs are not good. Think "instant noodles" or "potato chips". Your body turns them to sugar immediately, and this will make you hungry for more. Carbs that are not so heavily processed are not so bad for you. Whole Wheat Bread for example.

I think the key to losing weight is common sense. Don't eat foods that are obviously bad for you: KFC, McDs, instant noodles, cookies, potato chips... It's not hard to see what is really bad. Try to eat more raw veggies, meat without too much fat, brown breads. Also do not eat anything after dinner! Get some exercise every day. Biking for 30 minutes is good, or walking. Swimming too. This won't lead to instant and dramatic weight loss, but it will bring things down slowly over time. You'll feel better and have more energy too!

I lost a bunch of weight last year doing this... About 10kg. Then my stress level went way up and I returned to old habits. The weight is back. Sigh...

[sdskinner]

I lost about 6-7 kilos one year and I just watched what I ate. When I wanted to snack I substituted vegies or fruits. I cut the fatty foods way down and I cut out the sugary drinks and drank fruit and vegetable juices.

Another time I lost weight was when I got mono. But I don't want to try that diet again.

[FG Lurker]

I lost about 6-7 kilos one year and I just watched what I ate. When I wanted to snack I substituted vegies or fruits. I cut the fatty foods way down and I cut out the sugary drinks and drank fruit and vegetable juices.

Fruit juice isn't too good actually, it's basically a glass of sugar. Eating whole fruit is much better -- you get all the fibre of the fruit to offset some of the sugar. But otherwise that looks very good. You'll lose the weight again if you go back to that... I should do it too, just need more self-discipline!

Another time I lost weight was when I got mono. But I don't want to try that diet again.

Hehe, the things people will do to lose weight!

[Ketou]

My personal recomendation is eating once,twice or every second day. If you really are looking to lose weight forget healthy options go unhealthy. I once didnt eat for 8 days. It takes bloody will power.

Eating infrequently slows your body's metabolism. It also makes your body try to store as much as it can as fat. This is not a good diet idea...

That's true. It will make it harder to lose weight and the lack of sufficient nutrients is not good.

With carbo's move to unprocessed types (as FG Lurker suggested). Brown rice not white etc.

[Mels]

I think dieting is horrible. Changing the way you eat is so important. You wouldnt want to lose the wt when dieting only to gain it back again after the diet.

People here have given some good advice.
Example: you should eat at least three sqaure meals aday if you can or five to six smaller meals. Breakfast, healthy snack, lunch, healthy snack, dinner and optional healthy snack.

You can eat fish, chicken, pork and beef. But try to combine them with veggies. To measure a healthy portion, use your fist as a measure.

Try to walk to places opposed to taking a cab or train, if you can.

If you are a snacker, like me, you can have great tasting snacks like veggies, crackers and cheese, potato chips.... in moderation. If you try to stick to a diet, you will tend to crave for food....that is why I think eating a well balanced meal and exercising are the key.

When I arrived in Tokyo years ago for work, my wt was 150lbs. I am only 5'3"..that is A LOT TO CARRY. It disgusted me, but during college, I would eat the pizza and junk foods during finals...tons of it...I was in a size 10. Within 4 months in Japan, I was down to my normal wt of 115 and back into a size 3-4.
The reason I dropped the wt wasnt so much because of the food, but I was walking to the station, running up and down the stairs in the subways and my office building, I had to carry everything with me wherever I went and damn if I didnt melt the pounds away...

I dont like gyms, although I do have a membership. In my 'bucho' apartment/dorm in Shimokitazawa, I would work out with tapes for at least 1-2 hours. I would also take a stop watch and run the streets at night. The area was safe. I am not a morning person and the night runs were the best. I got up to five miles every other night. Of course if I did not work over time and have to go out the colleagues.

I also cut out the drinking. (for a little while hehehe)

Iknow you say you dont have a lot of time, but it is about time management. You have breaks at work? Go for a walk. You have lunch, eat for the first half and then go for a walk. ALSO, I found out that STRESS is a great way to GAIN wt. They say that when people are under an enormous amount of stress, that can cause something in your body to gain wt. If that is your case, then the walking and running can help minimize that feeling of stress.

Today, I have gained wt again, it is frustrating because my mom, Japanese woman, is always tiny....I got the fat gaining ability from my dad. So I joined a training group to get back into my running....I plan to run a half marathon in March. It is great to work out with other people.

Take your time....give your self a good six month to lose your wt. And if you can get into this habit, when ever you have some free time, go for a walk... peace out.

[vir-jin]

Don't sleep, eat irregularly and think a lot. But drink a lot- otherwise you won't be able to think a lot
my entering exams worked this way for about 2 months preparation time. I lost 12 kg and looked like ET in the end .

[tatsujin]

Lurker and Neo are on the ball Skinner.

The key to losing weight is exercise and a controlled diet hand in hand, you cannot do one without the other.

With exercise: boxing or thai-boxing are excellent ways of losing weight as they are a concentrated 1 hour or so session. To lose weight effectively you need to raise your heart rate to 85% of its max, generally 150-170 beats per second depending on your age. In English, this means you need to be working at an intense level for as long as you can safely perform. Importantly, don't start by killing yourself, you'll lose motivation and fall back into your old habits.

Also, boxing and thai-boxing are generally engaging and you will be part of a good club of people (mostly). Going to the gym is another way but this is not for everyone, mainly because its boring and there's no using your brain (IMHO).

Start by setting yourself simple, attainable targets to get your confidence up, something along the lines of losing 1lb a week and exercising 3 times. Keep a training and food log and document everything. At the start of your log write down your goals and why you want to achieve them, read these each morning to reaffirm them in your mind. Also identify what could potentially prevent you from achieving these and identify some workarounds (e.g. staying late at work - bring a lunch box) It is great to see your achievements week on week and it will serve as a way to encourage you when you feel like giving up.

Plan your week out in advance and have your gear ready for the gym/training, mostly getting to the gym/training is a psychological thing you'll find! Don't beat yourself up when you don't manage to attend, just learn the lesson and move on.

As regards food: I think one of the lads captured it perfectly - just be sensible. Personally I eat three meals a day with three snacks in between.

For brekkie, a cereal and some orange juice (naturally squeezed if possible!!!) will do. For lunch, a sandwich with some salad on wholemeal bread, and for dinner: fill the plate 1/3 with veg, 1/3 with meat and 1/3 with potatoes/rice. For in-between snacks, anything healthy will do, I personally like a 20g protein shake but it ain't for everyone - fruit generally does the job. I know this is generic but there's a huge amount of info around on diet - just google it.

The toughest thing will be initially adjusting, your body will fight to revert back to its old ways (homeostasis is a bitch). The key is to learn little tricks and enjoy your small victories - they very quickly add up to big ones. Also, try and get someone else along for the ride, its great to have another person for support. I go to the gym quite a bit and most of the newies that keep coming back are the ones with training partners/plans of action.

I have enclosed a link to two excellent books below that may help you on your journey -

Great book behind the psychology of regular practice -

Mastery

This is an intense way to go about it but I've seen a few get the results in 12/16 weeks -

Body for life

Give me a shout if you want any further advice, I'm not an expert but I've walked the path before (broken leg, put on 40 lbs!!).

Best of luck!!!

[FG Lurker]

Lurker and Neo are on the ball Skinner.

Hehe, that's interesting since we said essentially opposite things...

[Blah Pete]

If you want to lose weight you will have to give up the





I am on the road about 2 weeks a month and put on weight real easily eating in restaurants. In the US the portions are just too damn large. No wonder there are so many fat f*cks. No one needs that much food to survive.

[tatsujin]

Lurker and Neo are on the ball Skinner.

Hehe, that's interesting since we said essentially opposite things...

Sorry dude, didn't have time for quotes, I had to write this on my lunch break!

[Skankster]

-
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You could try the 100% protien diet for 2 weeks to up your metabolism and then go back to normal with excercise (boxing is great but not much in Japan).

Also fasting for 24 hours 1x a month will help.

Im getting fat too.

[cliffy]

To lose weight effectively you need to raise your heart rate to 85% of its max, generally 150-170 beats per second depending on your age.
quote]

Beats per second??????? yes you will lose weight, your heart will explode and come out of your chest like an 'Alien' Maybe you mean Beats per minute?

[Samurai_Jerk]

You could try the 100% protien diet for 2 weeks to up your metabolism and then go back to normal with excercise (boxing is great but not much in Japan).

What diet is 100% protein? I've never seen that one.

Boxing gyms are everywhere in Japan. You just have to look for them.

[Skankster]

You could try the 100% protien diet for 2 weeks to up your metabolism and then go back to normal with excercise (boxing is great but not much in Japan).

What diet is 100% protein? I've never seen that one.

Boxing gyms are everywhere in Japan. You just have to look for them.

??? what else is there to know ???
you eat only protien for 2 weeks.
This is supposed to boost your metabolism also.

[Samurai_Jerk]

You could try the 100% protien diet for 2 weeks to up your metabolism and then go back to normal with excercise (boxing is great but not much in Japan).

What diet is 100% protein? I've never seen that one.

Boxing gyms are everywhere in Japan. You just have to look for them.

??? what else is there to know ???
you eat only protien for 2 weeks.
This is supposed to boost your metabolism also.

I'm just saying I've never heard of an all protein diet. It's not the concept I have trouble with.

[ahochaude]

??? what else is there to know ???
you eat only protien for 2 weeks.
This is supposed to boost your metabolism also.

Protein indeed does help give your metabolism a "boost". Primary reason why is because protein is one of the key factors in muscle growth. The more muscle you have, the more fat you burn. The only thing about this is that you get minimal results from protein consumption if you're not "working" your muscles enough for growth.
A high intense workout (whether it be aerobic or anaerobic) is (IMO) the most beneficial way to help burn fat and boost your metabolism. The normal human body's metabolism "rev's up" (Sorry, I forgot by how many percent) for approximately 9 hours following an intense workout.
Protein consumption at this point will aid muscle growth (during rest periods, of course), thus enhancing the body's ability to burn fat.
I don't know much, but I don't think it is possible to consume only protein. There is no such thing as a pure protein source, that leaves out calories, carbs and fat (unsaturated or saturated).

[FG Lurker]

It really all comes down to common sense.

Don't eat fast food and junk food. Avoid heavily processed and instant food. Don't deep fry everything and/or eat too much fatty meat. Don't drink too much, especially beer.

Eat a variety of healthy foods several times a day, be sure not to skip breakfast. Don't eat just before bed, ideally stop eating a few hours before bed.

Get at least a little exercise every day.

Now if only I could follow my own advice...

[ahochaude]

[quote="FG Lurker"]Now if only I could follow my own advice... ]
Me too. I go to the gym and work out 4 days/week doing anaerobic exercises. I do aerobic exercises 3 days/week.
But ever since I discovered beer (quite a while ago too), I lost my "six pack" and I now have a "keg". Still quite small though growing by the day.

.....And to this day I find myself making the sorry ass excuse (since I still want to drink) that I'll turn over to Ichiko and Oolong Tea instead of beer. (It's been one year already). Dammit!