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Onwards & Downwards: July 2018
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Hi all! Here is your new thread for July. How is everyone getting on?
Last month's thread is here:
https:/
Last month's thread is here:
https:/
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Hi,
I am here to give you some information about weight loss.
let's start!
Here is a simple 3-step plan to lose weight fast.
1. Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).
When you do that, your hunger levels go down and you end up eating much fewer calories (1).
Now instead of burning carbs for energy, your body starts feeding off of stored fat.
Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight (2, 3).
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat diets in overweight or obese women (4).
The low-carb group is eating until fullness, while the low-fat group is calorie-restricted and hungry.
Cut the carbs and you will start to eat fewer calories automatically and without hunger (5).
Put simply, cutting carbs puts fat loss on autopilot.
2. Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables.
Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day.
Protein Sources
Meat: Beef, chicken, pork, lamb, etc.
Fish and Seafood: Salmon, trout, shrimp, etc.
Eggs: Whole eggs with the yolk are best.
The importance of eating plenty of protein cannot be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day (6, 7, 8).
High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet (9, 10).
When it comes to losing weight, protein is the king of nutrients. Period.
Low-Carb Vegetables
Broccoli
Cauliflower
Spinach
Tomatoes
Kale
Brussels sprouts
Cabbage
Swiss chard
Lettuce
Cucumber
Full list here.
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.
A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.
Fat Sources
Olive oil
Coconut oil
Avocado oil
Butter
Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
To see how you can assemble your meals, check out this low-carb meal plan and this list of 101 healthy low-carb recipes.
3. Lift Weights 3 Times Per Week
You don't need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights.
If you're new to the gym, ask a trainer for some advice.
By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (11, 12).
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (13).
If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.
What About Calories and Portion Control?
It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
However, if you really want to count them, use https:/
Enter your details, and then pick the number from either the "Lose Weight" or the "Lose Weight Fast" section — depending on how fast you want to lose weight.
I am here to give you some information about weight loss.
let's start!
Here is a simple 3-step plan to lose weight fast.
1. Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).
When you do that, your hunger levels go down and you end up eating much fewer calories (1).
Now instead of burning carbs for energy, your body starts feeding off of stored fat.
Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight (2, 3).
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat diets in overweight or obese women (4).
The low-carb group is eating until fullness, while the low-fat group is calorie-restricted and hungry.
Cut the carbs and you will start to eat fewer calories automatically and without hunger (5).
Put simply, cutting carbs puts fat loss on autopilot.
2. Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables.
Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day.
Protein Sources
Meat: Beef, chicken, pork, lamb, etc.
Fish and Seafood: Salmon, trout, shrimp, etc.
Eggs: Whole eggs with the yolk are best.
The importance of eating plenty of protein cannot be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day (6, 7, 8).
High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet (9, 10).
When it comes to losing weight, protein is the king of nutrients. Period.
Low-Carb Vegetables
Broccoli
Cauliflower
Spinach
Tomatoes
Kale
Brussels sprouts
Cabbage
Swiss chard
Lettuce
Cucumber
Full list here.
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.
A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.
Fat Sources
Olive oil
Coconut oil
Avocado oil
Butter
Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
To see how you can assemble your meals, check out this low-carb meal plan and this list of 101 healthy low-carb recipes.
3. Lift Weights 3 Times Per Week
You don't need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights.
If you're new to the gym, ask a trainer for some advice.
By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (11, 12).
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (13).
If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.
What About Calories and Portion Control?
It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
However, if you really want to count them, use https:/
Enter your details, and then pick the number from either the "Lose Weight" or the "Lose Weight Fast" section — depending on how fast you want to lose weight.
Hi all, obviously I've been away from the Onwards & Downwards threads for a while now but would just like to add that I was not in a very good place over the last year or so and put on over a stone.
I've been using the my fitness tool for a few months now and I've lost nearly a stone. Just need to shift another 7lbs to get to my ideal BMI.
I've been using the my fitness tool for a few months now and I've lost nearly a stone. Just need to shift another 7lbs to get to my ideal BMI.
The weight loosing plan posted by Arsal……… is pretty much what I used successfully to loose my 20 kilos. The size of helpings was to match my build, age etc. It took me about 8 to 9 months to achieve my goal which I've had no problem with keeping. My rehab training twice a week and a walk on the other days keeps me in tune. Can highly recommend it.
Good Morning all that follow its a bad week for me all the healthy eating gone out the window 2 lb gain but I know what to do .Been on here long enough to stay here so I hope to have a good report next week as it is so easy to add another lb. This weather has made havick with my healthy eating .Icecreams drinks hot dogs not a good example .
Good morning all,
All is well at this end although we need rain so badly in my area. It’s been three months since we’ve had any. Most people I speak with are. Looking forward to lower temperatures. It doesn’t seem to change my eating habits. I’m still hungry at the usual times and eat the usual meals ans stay the usual weight.
All is well at this end although we need rain so badly in my area. It’s been three months since we’ve had any. Most people I speak with are. Looking forward to lower temperatures. It doesn’t seem to change my eating habits. I’m still hungry at the usual times and eat the usual meals ans stay the usual weight.
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