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Weight Loss for 30 Year Old male

blackjack50

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So anyone got any recommendations? I'm 27 now, but I'm getting closer. I found this website and it seems to have good advice:

Diet & Exercise Plan for a 30-Year-Old Man | LIVESTRONG.COM

Caveat is that I do Brazilian jujitsu 2 days a week. It isn't quite as intense as I need. So I'm going to need to push it. I need to focus on weight loss. I'm already pretty damn strong through. And for a fat guy, I've got good cardio. I'm in the upper 260s now.


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For weight loss, diet is absolutely key. I repeat, for weight loss, diet is absolutely key.

Find a diet plan that works for you, what worked for me, and my work schedule was zero carbs, just veggies and proteins. My breakfast everyday was 3 eggs with a sausage. For lunch I got chicken, and for dinner it wassome sort of beef. While obviously home meals are preferred but if you're eating out or eating fast food stick with something hefty in protein and veggies, avoid bread, soda, and beer at all costs. From there,you can be a bit more liberal with your diet as long as you also maintain that same level of exercise.
 
What are your diet sins? It's really a matter of calories in and calories out, but genetics has a lot to do with how your body handles it and your will power.

But then again, us trim guys are always first to underestimate how hard it is to keep weight off.
 
So anyone got any recommendations? I'm 27 now, but I'm getting closer. I found this website and it seems to have good advice:

Diet & Exercise Plan for a 30-Year-Old Man | LIVESTRONG.COM

Caveat is that I do Brazilian jujitsu 2 days a week. It isn't quite as intense as I need. So I'm going to need to push it. I need to focus on weight loss. I'm already pretty damn strong through. And for a fat guy, I've got good cardio. I'm in the upper 260s now.


Sent from my iPhone using Tapatalk

1. Don't eat while watching TV or reading unless you are munching on plain carrot or celery sticks. At the computer is better because you are distracted from the food using the keyboard and are less likely to overeat.

2. Don't deprive yourself of foods you love, but know what is high calorie and only eat half as much as you usually would--one fried chicken leg instead of two, that kind of thing. Load the rest of your plate with color--green, red, yellow, purple instead of brown.

3. Eat only what you can get on a single standard dinner plate--no extra containers for more food.

4. Do not neglect good fats. Take a tablespoon or two of flax seed or chia seed--grind it up in a grinder and add it to something to make it more usable in the body--daily. Will help with blood pressure and take care of cholesterol issues. A pat of butter on your toast is fine. Don't overdo the fats but don't omit them either as your body needs them and they help keep you from getting excessively hungry and tempted to cheat or overeat at meals. Butter in moderation okay. Coconut oil, olive oil excellent. Canola oil to very occasionally fry okay. Avoid the cheap vegetable oils, margarine, etc.

5. And step up the exercise so you are getting 30 minutes of weight bearing and/or cardio daily--walking is weight bearing by the way. Park in the distant parking spaces so you have to walk more. Take the stairs instead of the elevator when convenient, etc.

Such minor changes in lifestyle can make all the difference without feeling you are doing without foods you love and without consciously dieting that makes you feel deprived.
 
For weight loss, diet is absolutely key. I repeat, for weight loss, diet is absolutely key.

Find a diet plan that works for you, what worked for me, and my work schedule was zero carbs, just veggies and proteins. My breakfast everyday was 3 eggs with a sausage. For lunch I got chicken, and for dinner it wassome sort of beef. While obviously home meals are preferred but if you're eating out or eating fast food stick with something hefty in protein and veggies, avoid bread, soda, and beer at all costs. From there,you can be a bit more liberal with your diet as long as you also maintain that same level of exercise.

High protein and low carb. I'm with you. No fried food. No bread, no sugar, and no processed foods. Eat complex carbs and watch fruit intake. Beer makes you fat.
 
A diet with more fiber and less carbs will definitely help but you also have to keep in mind when you are eating. Try to avoid eating within 4 hours of going to sleep and get a little walking in after your last meal of the day.

If you're 260 at 30 years old you'll have a hell of a time when you're 50 unless you make some serious changes right away.
 
So anyone got any recommendations? I'm 27 now, but I'm getting closer. I found this website and it seems to have good advice:

Diet & Exercise Plan for a 30-Year-Old Man | LIVESTRONG.COM

Caveat is that I do Brazilian jujitsu 2 days a week. It isn't quite as intense as I need. So I'm going to need to push it. I need to focus on weight loss. I'm already pretty damn strong through. And for a fat guy, I've got good cardio. I'm in the upper 260s now.


Sent from my iPhone using Tapatalk

Low carb is the way to go for weight loss. I'm 28 and I've been following the keto diet with three of my family members for about 6 months now. We have all lost over 35 pounds. The really interesting part is that before the diet I used to exercise a lot more, but I've cut back on almost all of it because I'm too busy right now.
 
What are your diet sins? It's really a matter of calories in and calories out, but genetics has a lot to do with how your body handles it and your will power.

But then again, us trim guys are always first to underestimate how hard it is to keep weight off.

Honestly I think my biggest issue is probably just overeating/poor meal times. I have been working out more. But it isn't enough obviously. I tend to cut weight pretty easy once I start. I just need some boosts in fat loss so I can get into lower weight brackets for tournaments.


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Livestrong? Do they advise taking drugs?

No. But for increasing your biking times, they recommend the removal of 1 testicle for aerodynamics. I'm not that extreme though.


Lol. That was funny Man.


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A diet with more fiber and less carbs will definitely help but you also have to keep in mind when you are eating. Try to avoid eating within 4 hours of going to sleep and get a little walking in after your last meal of the day.

If you're 260 at 30 years old you'll have a hell of a time when you're 50 unless you make some serious changes right away.

Eating close to bedtime is a biotch for me. I get home at 6, I start jiujitsu at 730. I get home at 930. I got to bed at 1030 or 11. Most days it isn't like that, but 2 days a week it is a pita. I need to adjust my schedule a little. :)


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You're 27 years old.
260 pounds.
How tall?
Do BJJ twice a week.


EAT LESS CRAP!!!

Drink water only.

Add at least two more days of cardio work out per week. Walking, running, biking, rowing, something.


and



EAT LESS CRAP.


Good luck.
 
A diet with more fiber and less carbs will definitely help but you also have to keep in mind when you are eating. Try to avoid eating within 4 hours of going to sleep and get a little walking in after your last meal of the day.

If you're 260 at 30 years old you'll have a hell of a time when you're 50 unless you make some serious changes right away.

But draconian weight loss regimes can be deadly to those who have a propensity to gain weight because everybody will be miserable on them sooner or later. They all are effective and people will lose weight, but most of those who go off them will soon gain all the lost weight back plus 10 pounds. Much better to find a complete lifestyle change re food and exercise that makes you happy and you want to stick with.
 
You're 27 years old.
260 pounds.
How tall?
Do BJJ twice a week.


EAT LESS CRAP!!!

Drink water only.

Add at least two more days of cardio work out per week. Walking, running, biking, rowing, something.


and



EAT LESS CRAP.


Good luck.

Thanks. :)

I'm 6'1 and pretty broad on the shoulders too.


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First off, good on you for recognizing that you need to improve your approach to your health. You are young and can reverse the damage quickly.

I would say don't "diet" ever. Most people who do begin an endless seesaw that is terribly hard on your body. Instead choose a lifestyle that will work for you long term. Good wholesome nutrition (which can vary depending upon your body). It will take some experimenting and a lot of googling but once you find what works for your body AND your mind and emotions you will stick to it for the most part.

Lots of veggies for sure. I don't say no to anything but I restrict the amount and times I eat it in a week.

Sugar is a killer that's just a given. That does not include fructose as that is naturally occurring but you still need to keep fruit consumption in check.

Keep your food as natural as possible and keep your processed food as low as possible is a good rule of thumb. Bread is a processed food. If it didn't have a momma or can't be harvested and eaten directly then it is likely bad for you incrementally by the number of steps it goes through to become "food" again.

Water, water, water...your urine should be a light straw colour. You don't have to drink gallons or even track it but when you pee check the colour always. If it is too dark drink a cup of water immediately...not coffee or tea but water. I drink coffee and tea frequently throughout the day, drink lots of fluid but keep all pop to a minimum and think of it as a treat not a daily beverage. If you can be bothered, I buy lemons cut them into wedges and freeze them. I add them to all water as it is a great way to keep your body alkaline.

best of luck
 
But draconian weight loss regimes can be deadly to those who have a propensity to gain weight because everybody will be miserable on them sooner or later. They all are effective and people will lose weight, but most of those who go off them will soon gain all the lost weight back plus 10 pounds. Much better to find a complete lifestyle change re food and exercise that makes you happy and you want to stick with.

This is one of the most important parts when talking about changing the way we eat. If someone jumps into a diet that makes them eat a lot less, and eat less fulfilling things, they will eventually lapse back into their old ways. Changing what we eat doesn't have to be painful, and you don't have to be hungry all of the time or workout 50 times as much.
 
First off, good on you for recognizing that you need to improve your approach to your health. You are young and can reverse the damage quickly.

I would say don't "diet" ever. Most people who do begin an endless seesaw that is terribly hard on your body. Instead choose a lifestyle that will work for you long term. Good wholesome nutrition (which can vary depending upon your body). It will take some experimenting and a lot of googling but once you find what works for your body AND your mind and emotions you will stick to it for the most part.

Lots of veggies for sure. I don't say no to anything but I restrict the amount and times I eat it in a week.

Sugar is a killer that's just a given. That does not include fructose as that is naturally occurring but you still need to keep fruit consumption in check.

Keep your food as natural as possible and keep your processed food as low as possible is a good rule of thumb. Bread is a processed food. If it didn't have a momma or can't be harvested and eaten directly then it is likely bad for you incrementally by the number of steps it goes through to become "food" again.

Water, water, water...your urine should be a light straw colour. You don't have to drink gallons or even track it but when you pee check the colour always. If it is too dark drink a cup of water immediately...not coffee or tea but water. I drink coffee and tea frequently throughout the day, drink lots of fluid but keep all pop to a minimum and think of it as a treat not a daily beverage. If you can be bothered, I buy lemons cut them into wedges and freeze them. I add them to all water as it is a great way to keep your body alkaline.

best of luck

Thanks. I rarely drink cokes. Never been an issue for me. Don't really like them. :) I do love tea and milk. Milk has always been a downfall for me. I need to cut back. I crave it really bad after workouts


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Eating close to bedtime is a biotch for me. I get home at 6, I start jiujitsu at 730. I get home at 930. I got to bed at 1030 or 11. Most days it isn't like that, but 2 days a week it is a pita. I need to adjust my schedule a little. :)


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I hear you. I started packing it on when I got into retail. I'd grab a burger for lunch then dinner was whatever I had handy at 10pm because I was starving.

What worked for me (aside from getting out of retail) was starting the day with a big breakfast then sticking to smaller, healthier snack type meals for the rest of the day. If I absolutely had to eat at night I made it a salad with a little cheese or hard boiled egg.
 
Thanks. I rarely drink cokes. Never been an issue for me. Don't really like them. :) I do love tea and milk. Milk has always been a downfall for me. I need to cut back. I crave it really bad after workouts


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after running my guy eats a banana or carbs and drinks chocolate milk

if you are doing big workouts you need carbs because they convert to energy quickly

before a marathon my guy eats pasta, pasta pasta..

milk is not something I ever drink and never have even as a kid but if it works for you, include it in your diet...

I love coke zero...I try to keep it to a few a week...if it has a bit of rum with it, all the better. ;)
 
after running my guy eats a banana or carbs and drinks chocolate milk

if you are doing big workouts you need carbs because they convert to energy quickly

before a marathon my guy eats pasta, pasta pasta..

milk is not something I ever drink and never have even as a kid but if it works for you, include it in your diet...

I love coke zero...I try to keep it to a few a week...if it has a bit of rum with it, all the better. ;)

:)

Yep. For me I never crave food after a workout. It is always just milk and water. I think I know what I need to do, and just tweak my schedule a little. My girlfriend wants to do it with me too. She is a kick boxer :)


Sent from my iPhone using Tapatalk
 
This is one of the most important parts when talking about changing the way we eat. If someone jumps into a diet that makes them eat a lot less, and eat less fulfilling things, they will eventually lapse back into their old ways. Changing what we eat doesn't have to be painful, and you don't have to be hungry all of the time or workout 50 times as much.

Very true. And I say this as one with a very strong propensity to gain weight. The key is to find foods that we enjoy and look forward to eating that fit within parameters of a healthy diet. After awhile, you find you want the 'bad foods' a lot less and look forward to that healthy diet. And when that is coupled with getting enough exercise whether that is by bicycling or running/walking or doing martial arts or rock climbing or whatever gives the body a workout while having fun, a person is unlikely to lose weight.

The weight loss won't be dramatic--maybe a pound or two a month until you reach an optimum weight. But as long as the TREND is downward instead of upward, you're doing it right.

My personal regime is to be sure I get a sufficient amount of the healthy fats so I don't get hungry between meals and don't overeat when I have meals. And I do try to get some good exercise daily. Otherwise I go for that color on my plate and avoid processed foods as much as possible. And I can still have an occasional piece of cherry pie with a scoop of icecream once in awhile and enjoy all my favorite foods in moderation.

I have given up Krispy Kreme entirely though. No will power whatsoever. :)
 
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after running my guy eats a banana or carbs and drinks chocolate milk

if you are doing big workouts you need carbs because they convert to energy quickly

before a marathon my guy eats pasta, pasta pasta..

milk is not something I ever drink and never have even as a kid but if it works for you, include it in your diet...

I love coke zero...I try to keep it to a few a week...if it has a bit of rum with it, all the better. ;)
I feel like the carb stuff isn't necessary for big weightlifting workouts. I feel just as good in weight training under low carbs as I did when I ate whatever carbs I wanted. I'm not a runner, but every runner I know definitely loves some carbs before they go on a long run. Maybe there is a difference between the two workouts.
 
Cut back on the beer
 
:)

Yep. For me I never crave food after a workout. It is always just milk and water. I think I know what I need to do, and just tweak my schedule a little. My girlfriend wants to do it with me too. She is a kick boxer :)


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I think that just the fact alone that you have become aware of needing a change will result in a change. Just do your research and keep it real...all the better that your girlfriend is on board. That makes all of the difference. Both my guy and I are into healthy life style choices. When I start to eat sugar like there's no tomorrow and he is right there making a salad snack it is an excellent reminder to me that sugar is fine as a treat but then I need to get back on track.

Another thing that will support you in staying on track is that once you've made the changes they become habit and we are creatures of habit. Also once your body is looking like you want it to and you are feeling super healthy, junk food or too much food can be felt almost immediately. You just feel like crap and will quickly go back to making healthy choices because you feel better.
 
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