Diet and exercise advice please
garnerm60
Posts: 8 Member
I'm hoping some of you can give me some advice and encouragement. I recently started my first job out of school, but part of that job is working long hours. On average I will work 12-14 hours a day since my job is in investment banking and I have to be working while certain markets are open. With being at work all day I'm finding it difficult to want to work out after being at work all day. I would like to lose weight, and I know that eating less doesn't equal weight loss. Do any of you have any workout advice for me? I was thinking of just waking up a half hour earlier and jogging around the block. And do you have any diet advice? I have a sensitive stomach and can't handle certain foods like dairy, so I have been just not eating all day till about 7 pm. I know this is bad.
Any advice would be appreciated. Thanks.
Any advice would be appreciated. Thanks.
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Replies
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Actually it does. All you need to lose weight is a calorie deficit.and I know that eating less doesn't equal weight loss.0 -
What I mean by that is I only eat one meal a day, dinner, and over the past two weeks I haven't lost a pound. In fact I have gained. It pisses me off, and I know for a fact it has been a calorie deficit.0
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A calorie deficiency (eating less than you burn) is the basis to weight loss. Exercise and water aid the process much better for many people. My advice is to keep a pair of sneakers, healthy snacks, and a water bottle at work. You could walk during your breaks and lunchtime. I work on the 5th floor. I walk down to the first floor and back up twice a day. I also drink 64oz of water daily. Getting up early to workout is an excellent investment as well. Don't try to do too much too fast. Start out slow and work your way up over time.0
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This. Exercise is just an added plus because (1) you feel better and (2) you get to eat more than you would without exercise.
Actually it does. All you need to lose weight is a calorie deficit.and I know that eating less doesn't equal weight loss.0 -
Here is some great information as well:
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants0 -
Two weeks is nothing. Give it time.What I mean by that is I only eat one meal a day, dinner, and over the past two weeks I haven't lost a pound. In fact I have gained. It pisses me off, and I know for a fact it has been a calorie deficit.
Why do you eat only one meal a day? Do you weigh your food and log everything you eat? If not, then you cannot know for a fact that you've been in a calorie deficit. If you do weigh all your food and log it in and are convinced you are accurate, then you just need to be patient.0 -
Are you weighing everything and logging. Are you keeping to the calories suggested by MFP0
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I'm a home health aide. I make like NO money. I'm in great health. I care for people who ran themselves into the ground working crazy hours, skipping meals and ending up a physical train wreck. They make enough money to pay me to look after them after they worked themselves into an early retirement for medical reasons.
With all those years of school you must see where I'm going with this. EAT breakfast, EAT lunch, find time to get some exercise or all the success in the world will mean jack s*** when your body gives out on you.
Eating less will cause you to lose weight. We are physical beings. This "diet thing" has no basis in magic. It's science plain and simple. If you eat more than you burn the weight will come off. It might come off slowly but it will come off. If you have the discipline for all the schooling and working 5 billion hours a day you can find a way to do this. BTW, did you get through school in 2 weeks? Did you gain weight in 2 weeks? Why should you just start dumping all your weight in 2 weeks? Stick it out, stick with a SENSIBLE PLAN (not eating once every 24 hours! C'mon!) and your body will have a chance to come around!0 -
Open your diary so people can see what you are doing and give more personalised advice0
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Actually, exercise does boost your metabolism, it builds or strengthens muscle which need to be fed. If you exercise, you will burn more calories throughout your day, even when you sleep.
This. Exercise is just an added plus because (1) you feel better and (2) you get to eat more than you would without exercise.
Actually it does. All you need to lose weight is a calorie deficit.and I know that eating less doesn't equal weight loss.0 -
Since you're an iBanker, I'm betting that stress also is a major factor for you. Having been counsel to iBankers, I have some insight into the lifestyle and we were all pretty stressed out during deals. It was go-go-go all the time and everything had to be done yesterday.
The only advice I can give is try to eat at your desk -- most of us had to. I imagine you have a lot of meals catered in, so choose healthier ones -- good veggies, good proteins, good fats. At first the lifestyle can be pretty overwhelming and all the free food and booze can end up in a lot of weight gain if you're not careful. I imagine you also have a gym either in your office, in the building or very near by. At the very least, really use that to get some exercise in -- even if it's only walking on the treadmill for 30 mins. The exercise will help combat the stress.
Try to get sleep. In my experience, this is what suffered the most, and there's not much you can do about it when you're doing what you do. I slept on the floor of my office far more than I like to admit. Have an exit plan for this lifestyle if you don't already have one. For must, it's totally unsustainable in the longterm, but can be great for experience and landing some big bucks in the short term.0 -
You have added two more things toward the benefits of exercise, which I appreciate. However,.my point is that the only thing required to lose weight is a calorie deficit. You do not have to exercise to lose weight.
Actually, exercise does boost your metabolism, it builds or strengthens muscle which need to be fed. If you exercise, you will burn more calories throughout your day, even when you sleep.
This. Exercise is just an added plus because (1) you feel better and (2) you get to eat more than you would without exercise.
Actually it does. All you need to lose weight is a calorie deficit.and I know that eating less doesn't equal weight loss.0 -
good veggies, good proteins, good fats
As far as weight loss goes, there are no good or bad veggies, proteins, or fats. However, the types of food you eat can contribute to your energy level, or lack thereof.0 -
good veggies, good proteins, good fats
As far as weight loss goes, there are no good or bad veggies, proteins, or fats. However, the types of food you eat can contribute to your energy level, or lack thereof.
I imagine you must be one of those people that think all calories are the exact same.
I simply disagree with you. I think there are better and worse food choices and those will impact weight loss, satiety (which plays a big role in weight loss and sustainability of caloric deficits), body composition as well as overall health. For example, broccoli has far more nutritional value calorie-for-calorie compared with iceberg lettuce. So, I consider that a "better" vegetable (or "good" if you prefer). Same goes for if you're concerned about the glycemic index value of your fruits and veggies. If you're looking to minimize your high glycemic foods, then certain fruits and vegetables are going to be better for you and others are worse.
Pretending everything is equal is just silly, and not true.0 -
do you track your food. If you eat at a deficit you will lose regardless if exercise.What I mean by that is I only eat one meal a day, dinner, and over the past two weeks I haven't lost a pound. In fact I have gained. It pisses me off, and I know for a fact it has been a calorie deficit.0 -
why can't you eat breakfast before work and bring snacks to work?What I mean by that is I only eat one meal a day, dinner, and over the past two weeks I haven't lost a pound. In fact I have gained. It pisses me off, and I know for a fact it has been a calorie deficit.0 -
Lindsey,good veggies, good proteins, good fats
As far as weight loss goes, there are no good or bad veggies, proteins, or fats. However, the types of food you eat can contribute to your energy level, or lack thereof.
I imagine you must be one of those people that think all calories are the exact same.
I simply disagree with you. I think there are better and worse food choices and those will impact weight loss, satiety (which plays a big role in weight loss and sustainability of caloric deficits), body composition as well as overall health. For example, broccoli has far more nutritional value calorie-for-calorie compared with iceberg lettuce. So, I consider that a "better" vegetable (or "good" if you prefer). Same goes for if you're concerned about the glycemic index value of your fruits and veggies. If you're looking to minimize your high glycemic foods, then certain fruits and vegetables are going to be better for you and others are worse.
Pretending everything is equal is just silly, and not true.
You when you say things such as:
andI imagine you must be one of those people that think all calories are the exact same.Pretending everything is equal is just silly, and not true.
you sound pretty silly yourself.
When it comes to actual weight loss, there is not distinction between calories. It has been proven over and over that if you eat more calories than you burn you gain weight.
As far as nutrition goes, there's no doubt that some foods are more nutritionally sound than others and affect your energy level in either a positive or negative way. However, this is superfluous to weight loss.
Moderation is the key to everything.0 -
Workout when you can fit it into your schedule. Eat whole foods that are less processed/packaged as possible. Try to get 70% of your groceries from the produce section. Staples are a variety of in season, RIPE fruit and vegetables, rice, corn, potatoes, etc. (if you're not a vegan add lean cuts of meat in small portions, grass fed)
Good luck!0 -
Lindsey,good veggies, good proteins, good fats
As far as weight loss goes, there are no good or bad veggies, proteins, or fats. However, the types of food you eat can contribute to your energy level, or lack thereof.
I imagine you must be one of those people that think all calories are the exact same.
I simply disagree with you. I think there are better and worse food choices and those will impact weight loss, satiety (which plays a big role in weight loss and sustainability of caloric deficits), body composition as well as overall health. For example, broccoli has far more nutritional value calorie-for-calorie compared with iceberg lettuce. So, I consider that a "better" vegetable (or "good" if you prefer). Same goes for if you're concerned about the glycemic index value of your fruits and veggies. If you're looking to minimize your high glycemic foods, then certain fruits and vegetables are going to be better for you and others are worse.
Pretending everything is equal is just silly, and not true.
You when you say things such as:
andI imagine you must be one of those people that think all calories are the exact same.Pretending everything is equal is just silly, and not true.
you sound pretty silly yourself.
When it comes to actual weight loss, there is not distinction between calories. It has been proven over and over that if you eat more calories than you burn you gain weight.
As far as nutrition goes, there's no doubt that some foods are more nutritionally sound than others and affect your energy level in either a positive or negative way. However, this is superfluous to weight loss.
Moderation is the key to everything.
Well, I guess we'll just have to agree to disagree. Although calories are important, they aren't the ONLY important thing for many people. You can have calorically equal diets with different macros that result in different amounts and rates of weight loss. There have been countless studies on that too.
If you refuse to believe those studies and understand how different types of food are processed by the body, so be it. But, luckily reality is not dependent upon your lack of understanding.0 -
Lindsey,good veggies, good proteins, good fats
As far as weight loss goes, there are no good or bad veggies, proteins, or fats. However, the types of food you eat can contribute to your energy level, or lack thereof.
I imagine you must be one of those people that think all calories are the exact same.
I simply disagree with you. I think there are better and worse food choices and those will impact weight loss, satiety (which plays a big role in weight loss and sustainability of caloric deficits), body composition as well as overall health. For example, broccoli has far more nutritional value calorie-for-calorie compared with iceberg lettuce. So, I consider that a "better" vegetable (or "good" if you prefer). Same goes for if you're concerned about the glycemic index value of your fruits and veggies. If you're looking to minimize your high glycemic foods, then certain fruits and vegetables are going to be better for you and others are worse.
Pretending everything is equal is just silly, and not true.
You when you say things such as:
andI imagine you must be one of those people that think all calories are the exact same.Pretending everything is equal is just silly, and not true.
you sound pretty silly yourself.
When it comes to actual weight loss, there is not distinction between calories. It has been proven over and over that if you eat more calories than you burn you gain weight.
As far as nutrition goes, there's no doubt that some foods are more nutritionally sound than others and affect your energy level in either a positive or negative way. However, this is superfluous to weight loss.
Moderation is the key to everything.
Well, I guess we'll just have to agree to disagree. Although calories are important, they aren't the ONLY important thing for many people. You can have calorically equal diets with different macros that result in different amounts and rates of weight loss. There have been countless studies on that too.
If you refuse to believe those studies and understand how different types of food are processed by the body, so be it. But, luckily reality is not dependent upon your lack of understanding.
Lindsey if you are saying that eating whole nutritious foods that are high in nutrients vs calories like broccoli or chicken breast or tuna etc etc can aid in weight loss I agree with you but for the following reason, satiation. I personally find it much easier to feel satisfied hitting a caloric restriction goal while feeling like I have energy and am never hungry if I eat things like that versus attempting to eat pizza and take-out Chinese in moderation.
If, however, you are saying that someone who eats 1500 calories a day of pizza and take-out will lose weight slower than if they had eaten 1500 calories a day of chicken breast and broccoli then no, I disagree with you. I think its much much easier to be honest with yourself and hit your targets if you eat chicken and broccoli versus take-out but if the actual caloric intake is the same then it is the same. This is by definition. If a study showed differently then they simply did not correctly calculate the caloric intake or the caloric usage including thermogenesis and digestion.
By definition weight loss is contingent on energy expenditure and energy expenditure is measured in the unit of calories.0 -
Lindsey,good veggies, good proteins, good fats
As far as weight loss goes, there are no good or bad veggies, proteins, or fats. However, the types of food you eat can contribute to your energy level, or lack thereof.
I imagine you must be one of those people that think all calories are the exact same.
I simply disagree with you. I think there are better and worse food choices and those will impact weight loss, satiety (which plays a big role in weight loss and sustainability of caloric deficits), body composition as well as overall health. For example, broccoli has far more nutritional value calorie-for-calorie compared with iceberg lettuce. So, I consider that a "better" vegetable (or "good" if you prefer). Same goes for if you're concerned about the glycemic index value of your fruits and veggies. If you're looking to minimize your high glycemic foods, then certain fruits and vegetables are going to be better for you and others are worse.
Pretending everything is equal is just silly, and not true.
You when you say things such as:
andI imagine you must be one of those people that think all calories are the exact same.Pretending everything is equal is just silly, and not true.
you sound pretty silly yourself.
When it comes to actual weight loss, there is not distinction between calories. It has been proven over and over that if you eat more calories than you burn you gain weight.
As far as nutrition goes, there's no doubt that some foods are more nutritionally sound than others and affect your energy level in either a positive or negative way. However, this is superfluous to weight loss.
Moderation is the key to everything.
Well, I guess we'll just have to agree to disagree. Although calories are important, they aren't the ONLY important thing for many people. You can have calorically equal diets with different macros that result in different amounts and rates of weight loss. There have been countless studies on that too.
If you refuse to believe those studies and understand how different types of food are processed by the body, so be it. But, luckily reality is not dependent upon your lack of understanding.
Lindsey if you are saying that eating whole nutritious foods that are high in nutrients vs calories like broccoli or chicken breast or tuna etc etc can aid in weight loss I agree with you but for the following reason, satiation. I personally find it much easier to feel satisfied hitting a caloric restriction goal while feeling like I have energy and am never hungry if I eat things like that versus attempting to eat pizza and take-out Chinese in moderation.
If, however, you are saying that someone who eats 1500 calories a day of pizza and take-out will lose weight slower than if they had eaten 1500 calories a day of chicken breast and broccoli then no, I disagree with you. I think its much much easier to be honest with yourself and hit your targets if you eat chicken and broccoli versus take-out but if the actual caloric intake is the same then it is the same. This is by definition. If a study showed differently then they simply did not correctly calculate the caloric intake or the caloric usage including thermogenesis and digestion.
By definition weight loss is contingent on energy expenditure and energy expenditure is measured in the unit of calories.
I do agree that satiety plays a huge role in weight loss -- after all, if you can feel full and satisfied and your body is getting the nutrients it needs on a certain calorie intake, then it will be much easier to stick to that calorie intake as compared to one where you're feeling hungry and deprived all the time. And I do believe the latter is more likely to happen diets with a lot of empty calories and low nutrient food.
But, that aside, there are also important balances of macros that are important for some people. Some folks it may not affect, but others it will greatly.
For example, there was a study where 4 groups of women were given calorically equivalent diets (deficit of 400 cals). Two groups of women were insulin sensitive and two groups were insulin resistant. There were also two diets -- one of 60/20/20 carbs/fat/protein and one of 40/40/20 carbs/fat/protein. The insulin sensitive women on the 60/20/20 diet lost nearly twice as much as their 40/40/20 counterparts. It was the exact opposite for insulin resistant women. The insulin resistant group that ate 40/40/20 lost nearly twice as much as the 60/20/20 group.
All diets were calorically equivalent. That clears shows me that the type of calories you eat can affect your weight loss amount and rate.
Not to mention, there are also studies that show a certain amount of protein will help minimize (or sometimes even maintain) lean body mass loss when in a caloric deficit -- so you keep as much muscle and lose more fat on that deficit. And isn't that what ultimately everyone wants? Are there really people who say, "no, I want to lose as much muscle as possible because I only care about the scale numbers"? So, similar diets where one gets sufficient protein and one that doesn't get sufficient protein will have different weight loss results.
I realize this varies from person to person so there are no hard and fast rules -- with perhaps an exception for the protein threshold. So someone may do better with more carbs and someone else may do better with less carbs. But to pretend that all calories are the same and will result in the same weight loss, to me, is painfully ignorant and ignores a lot of information out there.0 -
Being that I am in the Military, I know what it's like to work long hours and have to stay in shape.
First off, I would suggest on one of you days off, make enough meals for the ENTIRE weeks that you can bring to work. You're right that caloric deficit doesn't equal weight loss. You have to make sure you're eating more often, I eat at least 5 times a day, to keep your metabolism going. Even without working out, making sure that you're never completely full is major. Like I said I eat 5 times a day and my biggest meal is usually breakfast or lunch so that I can burn it off during the day and I only have a smoothie for dinner.
In addition, I would suggest getting up and running every morning. I tried to do my workouts in the afternoon and unless I have a buddy I don't usually stick to them. I wake up 45 minutes before I need to start getting ready for work so that I can workout for 30 minutes and shower for 15. For my workouts, I run at least 3 times a week and I do Jillian Michaels' workouts two days a week. I also play on multiple volleyball and softball teams. When I run, since I remember you saying you wanted to get up and run before work, I do prefer to do 30 minutes of sprinting for 1 minute and then walking for 1 minute. When I just straight run for 30 minutes I don't feel like I get the workout that I get when I sprint.
Finally, make sure you record accurately. Sit down on your Sunday and weigh and measure out your meals. When I know my food is easy to grab and going to go bad if I don't eat it, I am more likely to remember to pack and eat it.0 -
Lindsey,
Lindsey,good veggies, good proteins, good fats
As far as weight loss goes, there are no good or bad veggies, proteins, or fats. However, the types of food you eat can contribute to your energy level, or lack thereof.
I imagine you must be one of those people that think all calories are the exact same.
I simply disagree with you. I think there are better and worse food choices and those will impact weight loss, satiety (which plays a big role in weight loss and sustainability of caloric deficits), body composition as well as overall health. For example, broccoli has far more nutritional value calorie-for-calorie compared with iceberg lettuce. So, I consider that a "better" vegetable (or "good" if you prefer). Same goes for if you're concerned about the glycemic index value of your fruits and veggies. If you're looking to minimize your high glycemic foods, then certain fruits and vegetables are going to be better for you and others are worse.
Pretending everything is equal is just silly, and not true.
You when you say things such as:
andI imagine you must be one of those people that think all calories are the exact same.Pretending everything is equal is just silly, and not true.
you sound pretty silly yourself.
When it comes to actual weight loss, there is not distinction between calories. It has been proven over and over that if you eat more calories than you burn you gain weight.
As far as nutrition goes, there's no doubt that some foods are more nutritionally sound than others and affect your energy level in either a positive or negative way. However, this is superfluous to weight loss.
Moderation is the key to everything.
Well, I guess we'll just have to agree to disagree. Although calories are important, they aren't the ONLY important thing for many people. You can have calorically equal diets with different macros that result in different amounts and rates of weight loss. There have been countless studies on that too.
If you refuse to believe those studies and understand how different types of food are processed by the body, so be it. But, luckily reality is not dependent upon your lack of understanding.
Do the bulk of your replies really need to be condescending? In case you lack understanding of what I'm talking about, you put others down in order to lift yourself up. I've already quoted two statements in a prior post, and the latest is blatantly clear.
Post your studies showing that different types of calories lead to weight loss while others don't.
The rates of weight loss do not have to do with types of calories, but with how many calories we eat. I eat everything under the sun in moderation and I have lost 42 pounds, as have countless other people here and everywhere in the world lost weight.
Setting aside medical conditions, 99.9% of weight loss failure comes from miscalculation calories, not because someone e is eating the "wrong" type of food. However, the assignment of macros contributes to how we feel, energy levels, and muscle repair.0 -
Someone may do better than another with respect to carbs only in the way the person feels.
Lindsey,good veggies, good proteins, good fats
As far as weight loss goes, there are no good or bad veggies, proteins, or fats. However, the types of food you eat can contribute to your energy level, or lack thereof.
I imagine you must be one of those people that think all calories are the exact same.
I simply disagree with you. I think there are better and worse food choices and those will impact weight loss, satiety (which plays a big role in weight loss and sustainability of caloric deficits), body composition as well as overall health. For example, broccoli has far more nutritional value calorie-for-calorie compared with iceberg lettuce. So, I consider that a "better" vegetable (or "good" if you prefer). Same goes for if you're concerned about the glycemic index value of your fruits and veggies. If you're looking to minimize your high glycemic foods, then certain fruits and vegetables are going to be better for you and others are worse.
Pretending everything is equal is just silly, and not true.
You when you say things such as:
andI imagine you must be one of those people that think all calories are the exact same.Pretending everything is equal is just silly, and not true.
you sound pretty silly yourself.
When it comes to actual weight loss, there is not distinction between calories. It has been proven over and over that if you eat more calories than you burn you gain weight.
As far as nutrition goes, there's no doubt that some foods are more nutritionally sound than others and affect your energy level in either a positive or negative way. However, this is superfluous to weight loss.
Moderation is the key to everything.
Well, I guess we'll just have to agree to disagree. Although calories are important, they aren't the ONLY important thing for many people. You can have calorically equal diets with different macros that result in different amounts and rates of weight loss. There have been countless studies on that too.
If you refuse to believe those studies and understand how different types of food are processed by the body, so be it. But, luckily reality is not dependent upon your lack of understanding.
Lindsey if you are saying that eating whole nutritious foods that are high in nutrients vs calories like broccoli or chicken breast or tuna etc etc can aid in weight loss I agree with you but for the following reason, satiation. I personally find it much easier to feel satisfied hitting a caloric restriction goal while feeling like I have energy and am never hungry if I eat things like that versus attempting to eat pizza and take-out Chinese in moderation.
If, however, you are saying that someone who eats 1500 calories a day of pizza and take-out will lose weight slower than if they had eaten 1500 calories a day of chicken breast and broccoli then no, I disagree with you. I think its much much easier to be honest with yourself and hit your targets if you eat chicken and broccoli versus take-out but if the actual caloric intake is the same then it is the same. This is by definition. If a study showed differently then they simply did not correctly calculate the caloric intake or the caloric usage including thermogenesis and digestion.
By definition weight loss is contingent on energy expenditure and energy expenditure is measured in the unit of calories.
I do agree that satiety plays a huge role in weight loss -- after all, if you can feel full and satisfied and your body is getting the nutrients it needs on a certain calorie intake, then it will be much easier to stick to that calorie intake as compared to one where you're feeling hungry and deprived all the time. And I do believe the latter is more likely to happen diets with a lot of empty calories and low nutrient food.
But, that aside, there are also important balances of macros that are important for some people. Some folks it may not affect, but others it will greatly.
For example, there was a study where 4 groups of women were given calorically equivalent diets (deficit of 400 cals). Two groups of women were insulin sensitive and two groups were insulin resistant. There were also two diets -- one of 60/20/20 carbs/fat/protein and one of 40/40/20 carbs/fat/protein. The insulin sensitive women on the 60/20/20 diet lost nearly twice as much as their 40/40/20 counterparts. It was the exact opposite for insulin resistant women. The insulin resistant group that ate 40/40/20 lost nearly twice as much as the 60/20/20 group.
All diets were calorically equivalent. That clears shows me that the type of calories you eat can affect your weight loss amount and rate.
Not to mention, there are also studies that show a certain amount of protein will help minimize (or sometimes even maintain) lean body mass loss when in a caloric deficit -- so you keep as much muscle and lose more fat on that deficit. And isn't that what ultimately everyone wants? Are there really people who say, "no, I want to lose as much muscle as possible because I only care about the scale numbers"? So, similar diets where one gets sufficient protein and one that doesn't get sufficient protein will have different weight loss results.
I realize this varies from person to person so there are no hard and fast rules -- with perhaps an exception for the protein threshold. So someone may do better with more carbs and someone else may do better with less carbs. But to pretend that all calories are the same and will result in the same weight loss, to me, is painfully ignorant and ignores a lot of information out there.
Ignorance is in the eye of the beholder.0 -
It seems like the diet front has been adequately addressed by previous posters so I'll address the exercise aspect.
Some ideas to sneak a little bit more activity into your day without a full block of exercise time.
-Could you take a walk during your lunch?
-Park further away in the parking lot, or in the parking lot of a different building entirely so you walk further to get to work?
-Could you walk to work instead of driving?
-Could you switch your desk chair for a exercise ball or something for part of the day so that you're moving at your desk?
-When you use the bathroom, head for the one that is the furthest away from your desk (extra steps again) or walk a lap of the office before going to the bathroom each time.
-Run in place while photocopies are running (I always do this in our copy room!)
-Before leaving for work, take a power walk around the block before getting in the car, or take a power walk around the block before going in the house when you get home from work.0
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