Cutting weight

[THE REED]

It's all in the kitchen, count your calories, and decrease them as you lose...

[Dorsey_Wittmann]

can you post your diet in a bit more detail? what you are actually eating

[Ackley]

Well,No doubt that we should be maintain of the body weight so different
ways for cutting weight of the body.According to me that these tips are so
good for the cutting weight of the body....
1 Swimming
2 Cycling
3 Vegetarian foods and soup
4 Running........

[Abbott123]

I just provided you the fundamentals to weight loss through eating plan. There's more to it, it can get even more complex when you consideration for your macro nutrients. With that said, more than anything just try to eat as fresh as possible.

[bugsybairan]

can you post your diet in a bit more detail? what you are actually eating

Usually this is what I eat everyday,

Breakfast - Oatmeal + fruit or omelette
Before Lunch - Fruit or Sandwich
Lunch - Chicken Pesto sandwich
After Lunch (Pre-workout) - Sandwich
Dinner - Fruit + Sandwich

I've lost 12 already, I'm down to 129. But I'm still thinking if I should fight this November 'cause my shoulder's ****ed up. I'm still trying to rest and rehab it so no boxing 'til September 11th... And due to running 5x a week, I think I have stress fractures on my right foot. Haven't seen the doctor but I'm treating it already, I hate injuries big time. Sends your hard work down the drain..

[ironalex]

The best advice I can say on losing weight, is times your bodyweight in lbs by 10. Now with that figure, consume 1.5g protein per lbs of bodyweight. Make up the remaining calories with clean complex carbs, and time there intake at the right time.

Very quickly, you'll see weight loss. But diet and exercise are the keys to anything.

Lol so a 140 pound fighter should be eating 1400 calories is that what you're saying? This man it's as simple as this - find out roughly how many calories you burn; add them to your BMR and then eat 500-1000 calories less. Focus more on fresh fruit, vegetables and protein in those calories. For instance my BMR is 1600 calories (calories which I burn just living) then the exercises I do; running and training at least 1500 calories a day. So that's 3100 calories I eat to maintain but if I want to lose 2ibs a week then ill subtract a thousand calories from that as 3500 calories = 1 pound of weight. With no fried, or fatty chocolate sweets etc that's a lot of food if consumed fresh so you shouldn't feel hungry. The best way to be man is to focus on your boxing, eat nutritious foods and whatever the weight is the weight is

[- Ram Raid -]

Usually this is what I eat everyday,

Breakfast - Oatmeal + fruit or omelette
Before Lunch - Fruit or Sandwich
Lunch - Chicken Pesto sandwich
After Lunch (Pre-workout) - Sandwich
Dinner - Fruit + Sandwich

I've lost 12 already, I'm down to 129. But I'm still thinking if I should fight this November 'cause my shoulder's ****ed up. I'm still trying to rest and rehab it so no boxing 'til September 11th... And due to running 5x a week, I think I have stress fractures on my right foot. Haven't seen the doctor but I'm treating it already, I hate injuries big time. Sends your hard work down the drain..

Trying to eat fewer calories and measuring portions almost never results in permanent weight loss. For the vast majority of people, carrying extra weight isn't caused by how much you eat but by what you eat. It's next to impossible to be overweight if you eat the right foods.

It's useful to understand the basics of how your brain controls your drive to eat.

The digestive tract's nerve lining contains a system of chemoreceptors that monitor the nutrient and calorie density of the food that you eat. The stomach also contains stretch receptors that detect the volume of food eaten (not the weight). This information is sent to the hypothalamus in the brain that in turn controls hunger.

So your body is looking for those three things to signal that it is satiated. If you eat food that is filled with nutrients and fibre (ie vegetables) you'll be biochemically filled (nutrients) and mechanically filled (fiber) and your desire to consume calories will be blunted. You'll lose weight without counting calories or going hungry.

I'd cut the sandwiches out of your diet and ideally the chicken.

Eat as much raw and cooked veg (mainly greens) as you desire (aim for 1lb of both a day). It's negative calories, the more you eat, the more you'll lose. This should be the main content of each meal.

Eat beans and legumes (aim for at least 1 cup a day). Lentil ragu, ****y carrot and lentil soup are easy to do and packed with nutrients. If your gonna eat chicken cut it down ideally to once a week. If you don't want to do that then once a day. Beans and lentils are higher in nutrients so you'll feel fuller eating them.

Limit your whole grains (rice, bread, cereals) and starchy veg (corn, white and sweet potatoes etc) to one serving a day until you've reached the weight your after.

Don't worry about protein. If your eating veg, beans and legumes you'll get plenty and obviously if your eating chicken you'll be fine.

An added bonus is that you'll feel healthier and your stamina will increase. The weight you're after shifting will be easily gone in less than six weeks.

[bugsybairan]

Lol so a 140 pound fighter should be eating 1400 calories is that what you're saying? This man it's as simple as this - find out roughly how many calories you burn; add them to your BMR and then eat 500-1000 calories less. Focus more on fresh fruit, vegetables and protein in those calories. For instance my BMR is 1600 calories (calories which I burn just living) then the exercises I do; running and training at least 1500 calories a day. So that's 3100 calories I eat to maintain but if I want to lose 2ibs a week then ill subtract a thousand calories from that as 3500 calories = 1 pound of weight. With no fried, or fatty chocolate sweets etc that's a lot of food if consumed fresh so you shouldn't feel hungry. The best way to be man is to focus on your boxing, eat nutritious foods and whatever the weight is the weight is

I can't box yet 'cause of my shoulder injury I don't know what workout I could do so I'm stuck to light shadow boxing and core workouts. I can't run 'cause my right foot hurts, I'm guessing stress fractures. So I'm off for a week or two from running.. I hate injuries maaan

Anyway, thank you!

[bugsybairan]

Trying to eat fewer calories and measuring portions almost never results in permanent weight loss. For the vast majority of people, carrying extra weight isn't caused by how much you eat but by what you eat. It's next to impossible to be overweight if you eat the right foods.

It's useful to understand the basics of how your brain controls your drive to eat.

The digestive tract's nerve lining contains a system of chemoreceptors that monitor the nutrient and calorie density of the food that you eat. The stomach also contains stretch receptors that detect the volume of food eaten (not the weight). This information is sent to the hypothalamus in the brain that in turn controls hunger.

So your body is looking for those three things to signal that it is satiated. If you eat food that is filled with nutrients and fibre (ie vegetables) you'll be biochemically filled (nutrients) and mechanically filled (fiber) and your desire to consume calories will be blunted. You'll lose weight without counting calories or going hungry.

I'd cut the sandwiches out of your diet and ideally the chicken.

Eat as much raw and cooked veg (mainly greens) as you desire (aim for 1lb of both a day). It's negative calories, the more you eat, the more you'll lose. This should be the main content of each meal.

Eat beans and legumes (aim for at least 1 cup a day). Lentil ragu, ****y carrot and lentil soup are easy to do and packed with nutrients. If your gonna eat chicken cut it down ideally to once a week. If you don't want to do that then once a day. Beans and lentils are higher in nutrients so you'll feel fuller eating them.

Limit your whole grains (rice, bread, cereals) and starchy veg (corn, white and sweet potatoes etc) to one serving a day until you've reached the weight your after.

Don't worry about protein. If your eating veg, beans and legumes you'll get plenty and obviously if your eating chicken you'll be fine.

An added bonus is that you'll feel healthier and your stamina will increase. The weight you're after shifting will be easily gone in less than six weeks.

Thanks for the info bro, this will really help me cut weight more! I'm kinda losing discipline right now, been drinking and eating.. kinda pissed because of my injuries. Anyway, I don't think I could cut out the sandwiches in my diet. I don't know what I'll be eating in school man. The cleanest food I can buy there are sandwiches.. I'll be limiting myself to veggies and fruits at home then sandwiches in school! Thank you so much!