My Quick Weight Loss Checklist

You didn't mention weight lifting in your workout section ..... I guess it's not important?

rollingeyes wrote: »

Weighing Scale: Monitor your weight at least once a week.

Kitchen Scale: Weight everything before eating.

Calorie Chart: Keep a very close eye on your Calories Intake

Calorie Count: It varies from person to person but let's assume here that you want to lose weight fast. Convert your weight into KG's and multiply it with 14 to figure out your calorie intake. Otherwise if you want to keep it steady then multiply it with

Workout: Working out for longer times doesn't help that much unless you are not burning required calories. You should burn atleast 60% of the daily calorie intake to see significant results. Best exercises are Cycling, Swimming and Running on a steep hill side. All of these burn about 1000 Calories in an hour.

Control Calories: You should eat good amount of food but with less calories. A common example is if you drink 1 cup of 1% fat Milk it will have 103 Calories but if you will drink 1 Cup of Coconut Milk it will give you 552 Calories. That's how you should manage calories. Again having a calorie chart is very important.

I hope this quick list will help you guys out there

-Weigh when you feel like it. Some people can do daily/weekly, others get discouraged by the fluctuations even on a week to week basis. As long as it's in the same setting, you're good.
-this I agree with. And if you're dining out, do your best to estimate.
-Yes
-Eat at an appropriate deficit for your size. That calculation gave me just over 1200 calories (which is the recommended minimum intake for a woman), and it would not be sustainable for me. Calculate your TDEE and take 10-20% off. If you only have 20 pounds to lose, fast may not happen.
-You burn plenty of calories just living, so this is unnecessary and potentially dangerous. Do exercises you like, even if you only burn 50-100 calories doing them.
-Focus on nutrition, but still eat the foods you love. If you prefer coconut milk over 1%, have some. Just make sure your serving fits into your calories and you can hit your macros/micros.

rollingeyes wrote: »

Workout: Working out for longer times doesn't help that much unless you are not burning required calories. You should burn atleast 60% of the daily calorie intake to see significant results. Best exercises are Cycling, Swimming and Running on a steep hill side. All of these burn about 1000 Calories in an hour.

Am I being dim here? Why do you have to burn 60% of your calorie intake to see results? Most of us are eating at a substantial deficit anyway?

"best" exercise depends on the person - but I think a generic description is the best exercise is the one you enjoy doing and will do consistently.

And burn per hour? Also depends on the person. I'm 125 pounds. I cannot burn 1000 calories per hour. Not sure that I could at 175 pounds, because even though I could burn more per minute I did not have the endurance/stamina to work out hard enough for a prolonged period of time.

MFP and a little thought in advance is my 'calorie chart'. Sure you learn things over time - but when in doubt, look it up. Or some days, just do the best you can with what you have. Its one day at a time, and one meal or one day of meals will not make or break you. If a physical cheat sheet is good for you - go for it. Personally my phone is the only thing that goes everywhere with me.

Hey if it works for you....but I'd rather drink coconut milk (with vanilla) than 1% milk any day. Blech!

rollingeyes wrote: »

Convert your weight into KG's and multiply it with 14 to figure out your calorie intake.

That gives me 792 calories a day. Yeah, I'd lose weight fast, along with my health and my sanity.

You also didn't finish the next sentence, I'm curious what a steady weight loss would be.

rollingeyes wrote: »

Weighing Scale: Monitor your weight at least once a week.

Kitchen Scale: Weight everything before eating.

Calorie Chart: Keep a very close eye on your Calories Intake

Calorie Count: It varies from person to person but let's assume here that you want to lose weight fast. Convert your weight into KG's and multiply it with 14 to figure out your calorie intake. Otherwise if you want to keep it steady then multiply it with

Workout: Working out for longer times doesn't help that much unless you are not burning required calories. You should burn atleast 60% of the daily calorie intake to see significant results. Best exercises are Cycling, Swimming and Running on a steep hill side. All of these burn about 1000 Calories in an hour.

Control Calories: You should eat good amount of food but with less calories. A common example is if you drink 1 cup of 1% fat Milk it will have 103 Calories but if you will drink 1 Cup of Coconut Milk it will give you 552 Calories. That's how you should manage calories. Again having a calorie chart is very important.

I hope this quick list will help you guys out there

This is so wrong on so many levels.

rollingeyes wrote: »

One Feature that I feel missing here is the like button on replies

Nah, not for this thread at least.

Liftng4Lis wrote: »

rollingeyes wrote: »

Weighing Scale: Monitor your weight at least once a week.

Kitchen Scale: Weight everything before eating.

Calorie Chart: Keep a very close eye on your Calories Intake

Calorie Count: It varies from person to person but let's assume here that you want to lose weight fast. Convert your weight into KG's and multiply it with 14 to figure out your calorie intake. Otherwise if you want to keep it steady then multiply it with

Workout: Working out for longer times doesn't help that much unless you are not burning required calories. You should burn atleast 60% of the daily calorie intake to see significant results. Best exercises are Cycling, Swimming and Running on a steep hill side. All of these burn about 1000 Calories in an hour.

Control Calories: You should eat good amount of food but with less calories. A common example is if you drink 1 cup of 1% fat Milk it will have 103 Calories but if you will drink 1 Cup of Coconut Milk it will give you 552 Calories. That's how you should manage calories. Again having a calorie chart is very important.

I hope this quick list will help you guys out there

Are you nuts? You're telling me I should eat 876 calories a day???
On what planet does a normal person burn a 1000 calories an hour?

This! OP your list may have been written with good intent to try to help others, but your information is clearly incorrect in parts of your list.
Using your calculations, I would have to eat 731 calories per day. That's dangerous and irresponsible. Starving yourself and over exercising is not healthy Weight loss

I'd be at 1,162. :noway:

I burn hundreds of calories walking at work, I average 5-7 miles a day, and I already want to eat faces I get so hungry. I consume between 1,800 and 2,200 calories per day and actually lost a pound in the last week doing so.

ana3067 wrote: »

rollingeyes wrote: »

SilverRose89 wrote: »

Am I being dim here? Why do you have to burn 60% of your calorie intake to see results? Most of us are eating at a substantial deficit anyway?

You should burn at least 60% of the daily calorie intake to see SIGNIFICANT results. This is for people who want to lose weight the fast way... Unless your body consumes your extra fats the FAST results can't be seen.

What are these fast results OP is talking about?

Dear Posters,

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Thanks for your understanding,

kgeyser