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How do you limit calories to lose fat but still gain muscle mass?

Discussion in 'Diet strategies' started by Ber Rabbit, Feb 12, 2007.

  1. Ber Rabbit

    Ber Rabbit Floppy Ear Mod ScubaBoard Supporter

    # of Dives: 200 - 499
    Location: Ohio
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    The original post was from over a year ago when I was working in a desk job and had gotten almost 20 pounds heavier. I've been back in my old job since Feb 09 and its very physical so I was able trim back down. I know now if I'm not physically active for 8 hours a day I'm going to pick up weight if I don't have a game plan. Being 41 sucks LOL!
    Ber :lilbunny:
     
  2. ScubaSam

    ScubaSam Sister of Shenanigans ScubaBoard Supporter

    # of Dives: 500 - 999
    Location: Cave Country
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    You look marvelous for 41. :D
     
  3. Ber Rabbit

    Ber Rabbit Floppy Ear Mod ScubaBoard Supporter

    # of Dives: 200 - 499
    Location: Ohio
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    Awww thanks! :D :hugs:
     
  4. Bogie

    Bogie Solo Diver

    # of Dives: 500 - 999
    Location: Monterey, CA.
    583
    32
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    Low carbs high protein.

    Simple carbs are not good because your blood sugar shoots high then goes low (hungry).

    Complex carbs are better they go in slower and stay longer.

    Protein does not spike your blood sugar and last the longest.

    If you eat carbs eat complex and eat it with protein. Fruit and cheese, whole grain bread and meat/fish.

    Think about health and firmness of body not weight. As you build muscle your weight might not change immediately but will lower your weight naturally because muscle burns fat. Also your metabolism changes and when your exercise more you burn more calories even when you're sleeping.

    It really is a commitment to life style change. 30 min of aerobics with weight training. Calories are deceptive. If you eat high glycemic foods they will spike up and down and you will crave more in a short time. Protein and eating high volume complex carbs will trick your brain into being full and feeling full for a longer time so you don't go into a hunger crave to eat junk. Eat whole foods (apples instead of apple juice, oranges instead of orange juice, eat huge salads with protein.

    Read all labels it is amazing how much sugar is in food products i.e. ketchup. Sugar and simple carbs are empty calories that do nothing for your body but make you fat and eat more and more.

    For me having fun and a goal works. I trained for a few Marathons and that will take the pounds off. I road a 60 mile race for the Lance Armstrong Cancer Foundation.

    If you starve yourself you might lose weight in the short run but you will gain it back fast and even more. Never starve yourself. You have got to feel full and keep your blood sugar stable with protein and complex carbs.

    Key ideas

    Health and building a strong body not just weight.
    Make it fun. 30+ minutes aerobic exercise with weight training to build muscle.
    Protien and high volume complex carbs, whole food not processed
    Low glycemic foods not high glycemic foods

    It is a life style change.

    Simple to say challenging to do.
     
  5. Ber Rabbit

    Ber Rabbit Floppy Ear Mod ScubaBoard Supporter

    # of Dives: 200 - 499
    Location: Ohio
    8,039
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    I know its not easy. My partner at work has lost over 60 pounds since about October. She has at least 20 to go and we share snack ideas, etc.

    I started watching my sugar intake when bloodwork came back and stuff had crept into the time to be aware range. I was told the standard doc advise but I don't really eat that bad except for a sugar addiction. I cut my sugar consumption from about 1500 grams a day to 50 or less for 10 weeks. I lost the last stubborn fat around my waist.
    The craving for sugar has never gone away and I have to fight that every day. I have increased my sugar consumption some but the grams are natural sugars like apples, grapefruit and carrots. I'm avoiding high fructose corn syrup wherever possible as well. Boy that stuff is sneaky, its in everything from bread to frozen dinners.

    I'm not a fan of the taste of water so I have started using sugar free flavor packets to make it more appealing. I drink 3 bottles a night at work, my bottle is about 18oz.

    I know I have to get used to eating different but even after 5 months I want to go back to my old candy and Coke makes a meal ways.
    Ber :lilbunny:
     
  6. icantswim

    icantswim Angel Fish

    # of Dives: 500 - 999
    Location: Los Angeles, Ca
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    just eat right and do about 10-20 min a day of walking or some type of exercise and you'll be fine! :D
     
  7. kimbalabala

    kimbalabala Barracuda

    # of Dives: 200 - 499
    Location: St Louis
    432
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    Portion control is the only thing that works for me. It can be really hard to say no to extra portions of my favorite foods - or to throw away perfectly good food (picture me finishing the leftover mac-n-cheese when my kids were little). But I remember a phrase from a Gwen Shandlin CD (a diet and exercise gal with a thick southern accent) ... she said "Gawd did not intend for your bawdy to be a WASTE disposal"!! Better that the extra cheesecake go in the trash rather than on my backside. :wink:
     
  8. diablonyc2

    diablonyc2 Angel Fish

    # of Dives: 25 - 49
    Location: New York City
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    I have started to just limit my intake of carbs mostly breads/pastas. It has worked as I have dropped weight slowly. Also I have been trying to get to the gym at least 2x a week and doing excercises that I never had done before just to change it up a little.

    I think it has helped....but still more to go! It is amazing how changing the diet a little can make you feel better. I ate a high carb meal last week and felt horrible afterwards.
     
  9. H2Ocean

    H2Ocean Barracuda

    # of Dives:
    Location: Los Angeles.
    279
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    to make things easy and not look at numbers and wonder why immediate results aren't taking place and to condition the hunger pangs. is simple. begin to consume vegetables raw, if at first you are "wanting" some dressing like mayo types use less than a tspoon. beans rinsed cooked or raw, nuts and grains raw nothing added or very tini amount of oil. couple of ounces of fish with it works great. you change vegies and rotate them all giving you a couple of large bowls a day. and for breakfast a sugarless cerial like shredded wheat with raisins nuts and a couple of drops of milk. you'll find that in a month you'll begin to see a dramatic change in not being hungry between eating that. basically eating nuts fruits and grains and vegetable with very small meat protein, by the way theres plenty of protein in the vegies and beans, will satisfy your body's need to fuel, and build. just get away from ranch and mayo and sugar and salt, no sodas, beer or daily alcoholic drinks. rarely eat breads for a while. don't drink gallons of water daily. if in the evening your wanting a snack. something like micro'd apples mixed with oatmeal will be a big thing. and if you can do this you'll drop weight and fat with it. working out and not alot will keep you trim. you might start to realize that the lack a fatty meats is a good result.
     
  10. James R

    James R PADI Pro

    # of Dives: I'm a Fish!
    Location: Austin, TX USA
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    shoredivr likes this.

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