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How to lose weight - September 9th 2020, 04:16 AM

This thread has been labeled as triggering, because it contains weight figures, by the original poster or by a Moderator. The contents of this thread might therefore not be suitable for certain sensitive users. Please take this into consideration before continuing to read.

I have been a little bit stressed out by my weight. This semester I am taking a class called sports nutrition, and we learned a lot of body composition measurement methods. I tried some and became really self-conscious ever since. It seems impossible for me to lose belly fat. What should I do? I am power walking 4 miles about 3-4 times per week, and I do chloe ting or Pamela routines at home, but they are not helping at all.

Last edited by Spoons; September 23rd 2020 at 11:36 PM. Reason: Adding weight figures prefix.
   
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Re: How to lose weight - September 10th 2020, 09:47 PM

Disclaimer: As a fully certified fitness nutrition specialist, all I say here are guidelines to healthy fat loss. If you feel you have an eating disorder or have developed an unhealthy obsession with losing weight, I strongly advise speaking to a certified dietitian or general practitioner.

In order to lose weight, you need to be in a calorie deficit. However, there's a lot more to it than that. Two thirds of a deficit involve having a good, nutritional diet, and one third is by keeping active. In addition, a calorie deficit doesn't mean going into an unhealthy deficit. Low-calorie diets that are 900kcal or lower are often prescribed by dietitians and are performed under strict supervision. They are not recommended. If you're already doing this unsupervised, it's likely that you may actually need to eat more rather than less.

If you track your calories and are not undertaking a low-calorie diet, but have found you consume around 2000 a day for example, consider lowing your daily calorie consumption by 500. This means consuming 3,500 calories less per week. 3,500 calories is approximately 1 lbs in weight. Both British and American weight-loss guidelines advise losing between 1-2 lbs at maximum for safety.

There's that saying, you are what you eat, so make sure you cut out sugary drinks, sweet foods, and other confectionery to reduce consumption of foods that hold no nutritional value. Swap them with foods such as fruit and vegetables that, while contain refined sugars, have far more nutritional value as opposed to a chocolate bar, for example.

There's a lot more I could write on safe fat-loss, but this is the internet, and beyond this point I would strongly suggest that you consider speaking to a registered dietitian, or possibly your lecturer since you're already studying nutrition yourself.


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Re: How to lose weight - September 11th 2020, 09:30 PM

Quote:
Originally Posted by Rivière View Post
Disclaimer: As a fully certified fitness nutrition specialist, all I say here are guidelines to healthy fat loss. If you feel you have an eating disorder or have developed an unhealthy obsession with losing weight, I strongly advise speaking to a certified dietitian or general practitioner.

In order to lose weight, you need to be in a calorie deficit. However, there's a lot more to it than that. Two thirds of a deficit involve having a good, nutritional diet, and one third is by keeping active. In addition, a calorie deficit doesn't mean going into an unhealthy deficit. Low-calorie diets that are 900kcal or lower are often prescribed by dietitians and are performed under strict supervision. They are not recommended. If you're already doing this unsupervised, it's likely that you may actually need to eat more rather than less.

If you track your calories and are not undertaking a low-calorie diet, but have found you consume around 2000 a day for example, consider lowing your daily calorie consumption by 500. This means consuming 3,500 calories less per week. 3,500 calories is approximately 1 lbs in weight. Both British and American weight-loss guidelines advise losing between 1-2 lbs at maximum for safety.

There's that saying, you are what you eat, so make sure you cut out sugary drinks, sweet foods, and other confectionery to reduce consumption of foods that hold no nutritional value. Swap them with foods such as fruit and vegetables that, while contain refined sugars, have far more nutritional value as opposed to a chocolate bar, for example.

There's a lot more I could write on safe fat-loss, but this is the internet, and beyond this point I would strongly suggest that you consider speaking to a registered dietitian, or possibly your lecturer since you're already studying nutrition yourself.
Thank you for your advice. I will defintely keep an eye on my calorie count, but it just sometimes I have this carb crave that I would eat tons of noodles, bread, and rice then feel awful afterwards. I really wish to know how to control the desire for carbs and food in general.
   
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Exclamation Re: How to lose weight - September 16th 2020, 11:43 AM

Just watch your diet and play sports. Try to eat less in the evening, do not eat sweets, do not drink carbonated drinks. Try to eat healthy food - it will be good.
   
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