Unusually Happy and Productive..and Bread?

[Mr-Brooding]

I'm usually sullen and brooding over something or another, hence the name, but a few minutes ago I bought a boxing heavy bag and a stand for it on amazon and I'm so excited! I've wanted to box for years and now I'll be able to somewhat do it in my own garage! Whoop! Whoop!

Also, any tips on using a heavy bag or exercising in general?

Moreover, I really want to be thinner by my birthday on April 2nd, so I need help with that. Should I cut bread out of my diet all together? I don't eat meat, but I do eat soy, veggie meat if that impacts it somehow..

 

[jft245]

Cutting carbs of any kind and working out should show some results. Don't expect overnight results. You don't say how much you weigh, what type of build you are etc. These are all factors in what you will accomplish in your quest to lose weight. Good luck.

 

[chrisw87]

Cutting carbs of any kind and working out should show some results. Don't expect overnight results. You don't say how much you weigh, what type of build you are etc. These are all factors in what you will accomplish in your quest to lose weight. Good luck.

over-cutting carbs isn't good, they play a good role in health and fitness. Cutting out refined carbs is good (white bread etc). I love veggies, plenty of carbohydrates in there, but I stray from things such as white bread, non-wholegrain pasta etc.

But 100% correct that weight-loss is a gradual process. Especially if you are a lower body-fat percentage already. 17% body-fat -> 12% body-fat takes longer than 35% body-fat -> 30%.

Moreover, I really want to be thinner by my birthday on April 2nd, so I need help with that. Should I cut bread out of my diet all together? I don't eat meat, but I do eat soy, veggie meat if that impacts it somehow.

Get a good mix of protein, carbs (veggies in your case) and fats. Calculate your basal metabolic rate and keep your daily intake at a deficit of 500-750 calories. Too low and you will fail, higher than BMR and you will put on weight.

Calories in < calories out, you will lose weight. The main thing is to keep up your fats and proteins to prevent losing too much muscle with the fat if you are trimming right down.

If you aren't getting an appropriate protein intake, try adding these to your diet;
*Split-peas or other legumes/peas: Good protein levels, good fibre and low saturated fat.

green split-pea info;
Per 100g
Energy 315 calories
Protein 23g
fat: 2g (less than 1g saturated)
Carbs 45.1g
sugars 2.5g
fibre 10.1g
sodium 7mg

*Nuts: Always great. usually contain 'healthy' fats, but be careful as they can be calorie dense. This can be beneficial if you start quite heavy workouts though, peanut butter is an ideal bulking addition in vegetarian or omnivore diets.
*Whey/soy protein supplements. I don't usually recommend supplements unless people are struggling to get an appropriate level of protein through regular diets. Quite easy to get enough through a good diet, though supplements have the advantage of nutrient-cost ratio. If you are cutting, this isn't really that appropriate anyways.

Oh and the most important thing! stop drinking anything except water, milk and the occasional juice (no more than once per day). NO FAST FOOD, NO CANDY AND SWEETS, real food = real weight loss, makes a surprising difference because people underestimate the calorie content of junk foods and drinks

Trust me, the best decision I ever made in life was to kick my soda addiction. I drink;
85% water
10% milk
5% Coffee *no sugar, but with part of that 10% milk* mmmm coffee.

Good luck and keep us updated!

resources;

BMR calculator - http://www.bmi-calculator.net/bmr-calculator/
^^ a deficit of 500 calories is what I use, though just remember weight-loss is a gradual thing.

 

[chrisw87]

Sorry out of interest, you say you are vegetarian... which I assume means you won't take a fish-oil supplement. Would you use krill based supplements for extra om-3+6 fatty oils?

Quite interested as I've not really seen anything other than fish-oil or wild-krill.

 

[chrisw87]

This is only the latest study to show that where diet and weight loss are concerned, what really counts is cutting calories; it doesn't matter what kind: http://health.yahoo.net/news/s/nm/calories-count-but-not-where-they-come-from-study

Obviously, you want to stay away from junk food, processed foods, bad fats, simple carbohydrates, and too much salt for other health reasons, but a responsible, balanced diet of whatever kind that fits your lifestyle will get you where you're going. And no, you don't have to cut out bread. Marketing people and people with other agendas try to make weight loss look far more complex than it really is.

What you should do is find an online calculator that tells you about how many calories a day you should be eating, based upon your lifestyle, gender, age, height, and weight. Cut 500 calories a day out of your allowable daily intake to lose about a pound a week (a pound of fat is about 3500 calories). That's with no exercise. It's a pain in the ass at first, but you'll quickly gain a sense for the caloric values of different foods.

Any exercise you do will only help things along. It takes a fair amount of reasonably intense exercise to make a difference in weight loss, but nonetheless it does help, and it has many other positive benefits, so good for you for taking something up! Be patient. Over time, if you stick with a reasonable diet and exercise program, the weight will come off.

ETA: Calorie Needs Calculator: http://www.mayoclinic.com/health/calorie-calculator/NU00598

My previous rant was a bit mixed but it is basically the same as this. A well rounded diet though is important for general health and when you go to bulk up to a certain extent.

http://www.bmi-calculator.net/bmr-calculator/ is quick and easy for BMR (basal metabolic rate). Just remember to multiply it by 1.2 if sedentary or 1.8 *i think* for active, the list is on a related page.

My caloric requirements per day range between 3300-3600 depending on how much I am working out. Right now I've been eating roughly 2900 per day.

 

[Aymotin]

Before you train with that bag, there is one important thing to do.

Learn how to strike

If you begin punching that bag without correct technique, you will injure your wrists sooner or later. So learn how to make a fist and how to strike, and start slowly without to much force.

You should also think about some good gloves to protect your hands. I train martial arts and h2h for more than 10 years, and my hands are not realy pretty.

Other than that: Have fun! Boxing is very good for working out, especialy if you add some tabata sessions into it. But if you realy want to box, you will have to find a club or a coach.


Regarding weight loss and food: No rocket science.
Eat fish, meat, vegetables and drink water, tea, coffee. A bit chocolate once in a while is also no problem, just stay away from food made out of fluor and have an eye on your kcal intake.
No junkfood, no softdrinks, no fruitjuices (those are sugarbombs).

 

[chrisw87]

^^ dark chocolate is great for you, it is a pity I cannot stomach 80% cocoa.

 

[Aymotin]

I ate 90% once, not realy good tasting

Apparently 70% is the "perfect" balance between cacao and sugar.

 

[chrisw87]

^ I am actually interested to try it again. Considering my diet has been changed these last 6 months to nearly no sugar save for coffee, I might actually like it now.

 

[Mr-Brooding]

Thank you everyone for your help!!!

Sorry out of interest, you say you are vegetarian... which I assume means you won't take a fish-oil supplement. Would you use krill based supplements for extra om-3+6 fatty oils?

Quite interested as I've not really seen anything other than fish-oil or wild-krill.

The only meats I eat are of the seafood variety, so I would take that. Where may I buy it?

This is only the latest study to show that where diet and weight loss are concerned, what really counts is cutting calories; it doesn't matter what kind: http://health.yahoo.net/news/s/nm/calories-count-but-not-where-they-come-from-study

Obviously, you want to stay away from junk food, processed foods, bad fats, simple carbohydrates, and too much salt for other health reasons, but a responsible, balanced diet of whatever kind that fits your lifestyle will get you where you're going. And no, you don't have to cut out bread. Marketing people and people with other agendas try to make weight loss look far more complex than it really is.

What you should do is find an online calculator that tells you about how many calories a day you should be eating, based upon your lifestyle, gender, age, height, and weight. Cut 500 calories a day out of your allowable daily intake to lose about a pound a week (a pound of fat is about 3500 calories). That's with no exercise. It's a pain in the ass at first, but you'll quickly gain a sense for the caloric values of different foods.

Any exercise you do will only help things along. It takes a fair amount of reasonably intense exercise to make a difference in weight loss, but nonetheless it does help, and it has many other positive benefits, so good for you for taking something up! Be patient. Over time, if you stick with a reasonable diet and exercise program, the weight will come off.

ETA: Calorie Needs Calculator: http://www.mayoclinic.com/health/calorie-calculator/NU00598

Thanks a lot for this. Basically nothing white, no flour, no sweets, and no sodas (I don't drink those anyway.) This is going to be tough! Thanks!

 

[chrisw87]

^ Fish-oil tablets are found nearly everywhere. I get mine from the local pharmacy warehouse because they are cheap and have a large variety to choose from.

Make sure you get a brand that is mercury-tested and low reflux. Although everything seems to contradict itself in the world of medicine, most things I have read suggest a 1-1 ratio of omega 3 and 6.

If you eat a lot of seafood though, also make sure you aren't eating too much of the naturally caught higher species of fish, mainly for mercury/heavy metal reasons.

I love eating shark, but mainly for the mercury reasons I limit my intake of it. I am not sure however I think farmed fish are safer in this regard however they usually don't have the same beneficial levels of EPA and DHA fatty acids.

Once again though I am not qualified to give this information it is merely from here-say and reading random books.

 

[Mr-Brooding]

^ Fish-oil tablets are found nearly everywhere. I get mine from the local pharmacy warehouse because they are cheap and have a large variety to choose from.

Make sure you get a brand that is mercury-tested and low reflux. Although everything seems to contradict itself in the world of medicine, most things I have read suggest a 1-1 ratio of omega 3 and 6.

If you eat a lot of seafood though, also make sure you aren't eating too much of the naturally caught higher species of fish, mainly for mercury/heavy metal reasons.

I love eating shark, but mainly for the mercury reasons I limit my intake of it. I am not sure however I think farmed fish are safer in this regard however they usually don't have the same beneficial levels of EPA and DHA fatty acids.

Once again though I am not qualified to give this information it is merely from here-say and reading random books.

Regardless of your qualifications, I truly appreciate all of your help!