Slashdot Mirror
Lose Weight The Slow, Boring Way
urbazewski writes "As spring gets underway (in the northern hemisphere anyway) it's a good time to start undoing the effects of a winter's worth of websurfing and gameplaying on your physical condition. A meta-analysis of studies of currently popular low carbohydrate diets by doctors at Stanford and Yale reveals that they are really just low calorie diets in disguise: 'findings suggest that if you want to lose weight, you should eat fewer calories and do so over a long time period." John Walker's 'engineer's approach' to losing weight is built around this astonishing insight, as described in his online book/weight loss plan The Hacker's Diet. The spreadsheets are out of commission, but the basic insights are an excellent antidote to fad diets." Ramen, Ramen, Ramen is not on the approved list.
This is another American lie. The weight was not lost: the invaders were chased into the desert and utterly destroyed.
Former Iraqi Information Minister Mohammed Saeed al-Sahaf
The Hacker's diet totally works. I lost 35 lbs in 3 months by:
-eating less than 2000 calories each day
-exercising every day
I ate whatever I wanted, as much as I wanted, as long as the daily total remained under 2000 calories. You do have to pay attention to serving sizes to get accurate calorie counts.
I did the 5BX (http://www.flwd.com/5bx/main/) every day, which takes 11 minutes a day to do. Its simple, good exercise that requires no equipment and can be done pretty much anywhere.
I was fat and not while I'm not thin, I'm at least less fat. I would recommend this approach to anyone wanting to loose weight.
I can speak from personal experience on this. I know people have heard this a million times, but I'm not convinced of these "cookie-cutter" diets due to the fact that everyone is different in so many different ways.
For example, how do you explain the fact that I can gain so much weight by not watching every last gram of carbohydrates I eat while a friend of mine can have his "nights of 10,000 calories" and not gain a single pound ever.
I think it all comes down to taking a step back, looking at your body, and picking what's right for you -- not some predetermined plan that you get off of a website.
I am over here... now I am back over here!
Its that simple really...
Forget all the diets, just burn more then you eat.. you loose weight...
For the couch potatoes, EXERSISE how to use energy.. And dont eat a lot of garbage..
Just use some common sence. But then again, that wont sell books or diet foods will it...
---- Booth was a patriot ----
My wife lost 60 pounds, and has been able to keep it off for about a year. She looks fantastistic! Her approach? Stop eating so much, stop eating crap, go to the gym and do exercise classes, and work out. Doesn't sound that glamorous. But it worked for her.
Now what she discovered from all that hard work is that she actually enjoyed it (which she had never realized before, since she had never tried it.
I confess, I didn't read the article, but if it is advocating good old fashioned "straightening up", then it sounds right. I shudder when I walk into the drug store (of all places) and see bottles of tablets that are supposed to help lose weight. I think of all the people that get sucked in by that - I've seen my wife doing fad diets and other quick schemes. The only thing that worked was to change her lifestyle.
Schrodinger's cat is either dead or really pissed off...
I wait until mid morning to go into work.
Do you even lift?
These aren't the 'roids you're looking for.
The low carb diet works, bodybuilders use it, I use it. But its supposed to be for bodybuilders, not just for general weight loss. The reason people go on low carb is so they can lose weight QUICKLY while keeping muscle, if you go on a starvation diet of one meal a day for a month you will lose weight, but half your weight will be in muscle and the other half in fat. Low carb allows you to lose 90 percent fat and maybe 10 percent muscle, these is extremely important to the athelete, the body builder etc who want to lose FAT, not lose weight.
I want to lose fat, I go low carb because I can continue to eat fat. You must eat fat if you want your body to remember how to burn it, your body burns what you eat, if you eat low fat and high carbs your body burns carbs, if you eat high fat low carb your body burns fat, and if you eat high protien and low everything, your body burns protien.
What you want to do is make the body adapt, so that you burn fat for fuel with more efficiency while on your low calorie diets, its more of a metabolism boosting diet, and its safer than the traditional starvation diet.
If you use Linux, please help development of Autopac
Heh...in all seriousness, DDR has slimed down many a geek...including me.
I'm the guy with the unpopular opinion
I realize this is a touchy subject, but losing weight, even for geeks, is not that difficult if you take some time to study human physiology.
The fact is that most of the commonly held beliefs about losing weight are exactly wrong and only serve to lead one down the path of endless cycles of losing and then gaining back more. If you've ever tried a traditional diet, you know exactly what I am talking about.
I, myself, have struggled with it for many years. I took just about every approach imaginable (and a few I won't even mention here). Sure, some things had short-term benefits but ultimately they lead me right back where I was going.
So what really works?
First I'll tell you, and for many people you'll hate to hear it: eat right and exercise.
Okay, now that that's out of the way, here is the semi-techy explanation. Excuse my over-simplifications because I am looking to cover the subject lightly:
Consider your typical overweight person. He has a high percentage of body fat, and he knows it. How to get thin? Well you could start by reducing caloric input. Sounds reasonable, right? After all, the less you take in the less that becomes body fat.
True, but here is what really happens: When you reduce your caloric intake your body responds to this as if it were a crisis of famine. Blame evolution, but your body is going to think that food is scarce. If the amount of energy input is less than the output needed to live, the body must make up for the excess somehow. And it has two main choices: It can either munch on energy stored in our fat cells (which would be swell) or it can chew away at energy stored in our muscles.
In making this decision, the body considers this critical fact: Muscle mass requires energy to exist, whereas body fat requires very little. So, in a leap of perfectly sound logic, the body consumes the wrong kind of weight. And since muscle weighs a lot more per volume than body fat, the result is weight reduction. The diet seems to work!
It works for awhile, yes. But as you lose muscle mass your basil metabolic rate drops. This causes you to need less and less energy to exist. Do the math. Eventually you reach equilibrium with the input (your diet) and you hit the dreaded plateau we all know too well.
This is so disconcerting that people eventually give up. But here is the killer: Your body has been ravaged! You may have lost weight, but your percentage of body fat is probably worse than when you started. And now you are start eating the "old way" again and soon you are ballooning back up again. And, often, you get worse than when you started.
That's the cycle. And I'm sure a lot of you know it really well.
So how do you break that cycle?
The basic principle is simple: Do the opposite of what doesn't work. Duh.
To do this, you increase your muscle mass. When you do this, your BMR goes up and your body requires more and more energy. Efficient and effective cardio and strength training out requires a really good understanding of how they work to do them right. You can bang away all day long in a gym and not get much results if you don't know what you are doing. More on this in a bit.
Second you feed yourself carefully. I hesitate to use the word 'diet' here because this has nothing to do with starvation. In fact, you typically feed yourself a lot more than you use too. Most importantly, you eat six times a day. This feeding pattern prevents your body from going into "oh my god...we're going to starve" panic mode. You also hydrate a lot more than you are probably use too (10 glasses of water a day).
I'll simplify here for brevity, but the meals consist of a portion of protein and a portion of carbohydrate. A couple of them you add a portion of veggies. A "portion" is roughly the size and thickness of the palm of your hand for protein and your clenched fist for carbs. That simple hand rule is all you need. Note: there is no need to count calor
David Whatley
The problem I have though is stopping eating, when I'm hungry, or at least think I'm hungry I eat/drink. I'm starting to work on grabbing a water bottle instead of a coke now though and other such changes.
This is the KEY to losing weight, and no one I find focuses on this enough. If trying to lose weight, and you get hungry outside your meal allotment, then do not eat, drink (and NOT pop).. Get a tal glass of ice water, or a tall class of OJ or other citrus. The water has no calories, and the citrus much less than anything you would eat for a snack. Plus you will find the coolness perky and actually wake you up, unlike fatty snacks like chips that slow you down.
You will find that a nice cold glass of water/juice more than cures your hunger for the few hours until your next meal. Not only does this help keep your caloie count down, it hydrates your body, which any doctor will tell you is good for you anyways. I find that this tip, the tip of drinking, not snacking, is one that is not metionened nearly enough in popular weight loss literature.
1. Realize that the world has been lying to you. McDonalds, BurgerKing, and all respectable fast food joints have been getting fat by making you fat. Candy bar companies, soda pops all exist not to "quench that thirst" or "feed that hunger" but to destroy you. No one is meant to be fat. NO ONE no one is big-boned, no one is "natually" fat. I have been 250+ since I was 15, and hit my heaviest at 285. I am now down to 240, and still losing following this concept.
:) You like Pizza and COke? Just make sure it's within your Caloric intake. Hell I'm vegetarian (a bit harder) but think of all you meat eaters! Lots of meats to choose from with little calories!
2. Slow and steady wins the race. I have lost 45 pounds in the past 6 months, not the fastest out there, but at 1 or 2 pounds a week my body is GRADUALLY changing, which means it's VERY fogiving when I blow my diet once every couple of weeks. Like a rubber band my weight snaps right back into losing weight. It's the law of averages, if you eat 2000 calories a day for 3 weeks, then all of a sudden eat 4000 in a day, then the next day go back to 2000, your body expects and DEMANDS that 2000. It won't store the exceess because you're not starving yoursef.
3. Find your DMR (Daily Burn Rate). Because I sit all day, my caloric DMR is about 2000. Therefore I eat 1850. if you burn 2000, and only feed yourself 1850, where does the other 150 come from? YOUR FAT. It's a beutiful simple concept.
4. Eat the right foods. I can have 1/2 bowl of pasta or 5 bowls of chili (insert "fart joke here"). It's all in the calories. Lots of calories in rice and pasta, very little in beans. I eat a lot of fruit now, lots of salad piled with veggies and low-fat dressing. Oh and another choice is 2 tblspoons of regular salad dressing or 5 bowls of salad piled high with lowfat dressing, your pick.
5. DON'T RELY ON ANYTHING. Don't do exercises. I don't do exercises because I know I can't keep them up. Too many stories of "oh I lost 50lbs once, but now it's all back" what did they do differently? Stopped anything they were doing which shocked their body.
6. PROFIT!......a wonderful program I use for my palm pilot called e-diet has an entire database of foods (yes pizza and coke are in there) and you can modify it with your foods and calories. It helps me maintain my daily calories while also telling me what specific exercise and for how long to burn off calories when I go over (stuff like laundry, cleaning, coding). You plug in your height, weight, activity level, and how much you want to lose in how long and it shows you the path you need to take. Losing weight really is just plain mathematics, which should motivate at least SOME of you geek's out there.
Good Luck and drop me a line if you have any questions.
Yo Grark
Canadian Bred with American Buttering (bread and butter is 200 calories a slice!)
Canadian Bred with American Buttering
1 gram of protein does not have the same caloric content as 1 gram of carbohydrate.
1 gram carbohydrate = 4.3 kcal
1 gram fat = 9.5 kcal
1 gram protein = 5.7 kcal
But you were right on the other part. It does take more energy to digest the protein, as it needs to be converted by the liver into a usable sugar.
SF