CICO
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geminigarcia199017 wrote: »Why does some food labels read kJ instead of cal? How do you determine how many calories in a kJ if you are
not familiar.
Divide by 4.
Not perfect, but close.
If an item is 1200 kj, dividing by 4 gives you 300 calories. The real amount is 287 calories ... pretty close to 300.
If an item is 1000 kj, dividing by 4 gives you 250 calories. The real amount is 239 calories ... pretty close to 250.
If an item is 600 kj, dividing by 4 gives you 150 calories. The real amount is 143 calories ... pretty close to 150.
*steals this and runs off with it* THANKYOUUUUUUUUUUUUUU!3 -
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You can lose up to 2lbs per week safely. It's also long-term weight loss as opposed to "instantly drop 20lbs (and then gain 30 back after you stop our crash diet)".
Doesn't sound like much? Okay, space it out. Let's face facts, you didn't gain weight overnight, you did so over years. So, let's put this into proper perspective:
I am wanting to lose 100lbs or 45kg. I can maintain a 2lb (.9kg) a week loss...I can expect to be rid of 100lbs of excess body fat in about a year.
A year is nothing in comparison to the amount of years it took me to put on 100lbs. I know it doesn't seem like a lot at first, but it adds up. I started on Feb 26th of this year. It's now May 15th. I've lost 24lbs so far. That's 10kg.
That's in 11 weeks.
That to me, is amazing. The weight loss adds up over time. And it is pretty heady stuff once you get the ball rolling.
The biggest thing for me? That's 11 straight weeks that I've lost weight. I've been living (comfortably) on a calorie deficit for 11 weeks. I have effectively changed how I eat in three short months...little by little, so it stays with me, becomes a part of me.3 -
geminigarcia199017 wrote: »I bought a Weight Watchers BMI Scale but have not used it,I am scared what the number will show
To work out your BMI: divide your weight in kilograms (kg) by your height in metres (m) then divide the answer by your height again. You don't need Weight Watchers scales!
Also, HIIT and cardio will not increase your muscle mass - eating a calorie surplus and following a progressive overload weight training program will.0 -
Or easier yet, google a BMI calculator and put your weight and height into it.
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Devide kjs by 4.2 that will give you the calories .0
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We didn't gain our weight over night.... patience really is the best thing when it comes to weight loss, slow and steady etc
most people can have a 500 cal deficit easily whereas more than that is a struggle or they feel deprived.
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You cannot spot reduce. If you want to lose stomach fat you have to eat at a deficit. It is only when you're in a healthy range, or closer to the bottom end of BMI, that recomp would be a better option for you. If you're still overweight it's best to keep eating at a deficit in the hopes that stomach fat will come off. Ab exercises will not make any more fat disappear from your midsection. 4kg(~8.8 pounds) in 5 months is not enough to see a difference in stomach fat unless you were super lean to begin with.
This. No specific exercise is going to give a nice looking stomach, if there's still a large amount of fat. First things first-you need to lose the extra poundage. Then, after that's done you can assess and come up with your next phase. For me personally, I didn't have to do anything besides lose the extra weight to get a flat/nice looking stomach. I know it makes some people here want to pull out their hair when I say this, but I didn't exercise at all during my weight loss phase and I still don't exercise regularly now 3 years into maintenance. I found what works for me though
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geminigarcia199017 wrote: »I am thinking of lifting small weights but do not want to halt my weight loss!!!
why would lifting small weight hinder your loss??? sure you might see a water fluctuation for a short period, perhaps 2 weeks but the benefits after that far outweigh any water weight concerns.0 -
You can lose up to 2lbs per week safely. It's also long-term weight loss as opposed to "instantly drop 20lbs (and then gain 30 back after you stop our crash diet)".
Doesn't sound like much? Okay, space it out. Let's face facts, you didn't gain weight overnight, you did so over years. So, let's put this into proper perspective:
I am wanting to lose 100lbs or 45kg. I can maintain a 2lb (.9kg) a week loss...I can expect to be rid of 100lbs of excess body fat in about a year.
A year is nothing in comparison to the amount of years it took me to put on 100lbs. I know it doesn't seem like a lot at first, but it adds up. I started on Feb 26th of this year. It's now May 15th. I've lost 24lbs so far. That's 10kg.
That's in 11 weeks.
That to me, is amazing. The weight loss adds up over time. And it is pretty heady stuff once you get the ball rolling.
The biggest thing for me? That's 11 straight weeks that I've lost weight. I've been living (comfortably) on a calorie deficit for 11 weeks. I have effectively changed how I eat in three short months...little by little, so it stays with me, becomes a part of me.
define safely?
I disagree depending on the amount the person has to lose.
If 100lbs or more sure have at up to a point then reduce as you have less to lose...but if you have 20lbs no...you are losing muscle mass too and that is not healthy in the long run.1 -
geminigarcia199017 wrote: »I am thinking of lifting small weights but do not want to halt my weight loss!!!
Lift! It will actually help your weight loss and help maintain the muscle you do have while losing.
You asked about men and belly fat. We store it in 3 areas, one of them being the most dangerous type of fat for men and women to have (visceral fat).
Keep your deficit and exercise going until those 3 areas of belly fat have shrunk. It takes time.
If you are not losing weight as you expected, you are either overestimating your calorie burn, or underestimating the number of calories you eat. Most likely both.
Read this eye opening primer on why you are not losing weight. It's brutally honest and helped me back in 2014 drop the belly.0 -
define safely?
I disagree depending on the amount the person has to lose.
If 100lbs or more sure have at up to a point then reduce as you have less to lose...but if you have 20lbs no...you are losing muscle mass too and that is not healthy in the long run.
Did you happen to note the words "up to" that were included in that line? Allow me to rephrase for the grammatically challenged:
Anywhere from 0.00001lbs to 2lbs per week, depending upon your medical state, condition, present weight, hormonal balance, zodiac sign, water retention amount, metabolism and bust size, is safe and the upper number should be considered the MAXIMUM SAFE AMOUNT TO LOSE - BEYOND THAT IS DANGEROUS. Depending upon all of the above factors, BELOW THAT may even be dangerous. Consult a doctor before going on any diet and make sure you're healthy enough for Viagra or exercise before trying either.
[edited by MFP mod]1 -
That is an adequate deficit. The other element, that you may not currently be addressing, are your hormones. Try adding intermittent fasting (eat 8 hrs a day, don't eat for the other 16--I eat from 12pm to 8pm). Try some fasted weight training or cardio. Emphasis weight training over other exercise. This is what worked for me.2
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Intermittent fasting is great for those who want to eat that way - but it is certainly not a requirement for weight loss.0
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define safely?
I disagree depending on the amount the person has to lose.
If 100lbs or more sure have at up to a point then reduce as you have less to lose...but if you have 20lbs no...you are losing muscle mass too and that is not healthy in the long run.
Did you happen to note the words "up to" that were included in that line? Allow me to rephrase for the grammatically challenged:
Anywhere from 0.00001lbs to 2lbs per week, depending upon your medical state, condition, present weight, hormonal balance, zodiac sign, water retention amount, metabolism and bust size, is safe and the upper number should be considered the MAXIMUM SAFE AMOUNT TO LOSE - BEYOND THAT IS DANGEROUS. Depending upon all of the above factors, BELOW THAT may even be dangerous. Consult a doctor before going on any diet and make sure you're healthy enough for Viagra or exercise before trying either.
hence why I clarified your statement. You failed to explain the "up to" with the correct information.
but I guess that's why I asked the question "define safely"...I didn't need it clarified as I am not challenged in any way thanks...but I did your work already....
You're welcome btw.
PS up to 2lbs is not always the max amount.....0 -
but I guess that's why I asked the question "define safely"...I didn't need it clarified as I am not challenged in any way thanks...but I did your work already....
You're welcome btw.
PS up to 2lbs is not always the max amount.....
Just for future reference, asking a question and then not waiting for an answer before giving your opinion on why it's wrong is generally considered a rhetorical question.
Also, theoretically speaking it is indeed possible to lose 2lbs per week without muscle loss provided you're keeping protein levels up, since the body doesn't tend to cannibalize itself without specific need, ergo if protein is sufficient, eat stored fat not muscle.
It is absolutely theoretically possible to lose more than 2lbs/week safely, however it is normally not advisable unless there is an impending medical reason, as that tends to increase the saggy skin issues rapid weight loss can create.
Sorry for the long delay on the reply, I was focused on other things.
But thank you for answering your own question, it was much appreciated.2 -
but I guess that's why I asked the question "define safely"...I didn't need it clarified as I am not challenged in any way thanks...but I did your work already....
You're welcome btw.
PS up to 2lbs is not always the max amount.....
Just for future reference, asking a question and then not waiting for an answer before giving your opinion on why it's wrong is generally considered a rhetorical question.
Also, theoretically speaking it is indeed possible to lose 2lbs per week without muscle loss provided you're keeping protein levels up, since the body doesn't tend to cannibalize itself without specific need, ergo if protein is sufficient, eat stored fat not muscle.
It is absolutely theoretically possible to lose more than 2lbs/week safely, however it is normally not advisable unless there is an impending medical reason, as that tends to increase the saggy skin issues rapid weight loss can create.
Sorry for the long delay on the reply, I was focused on other things.
But thank you for answering your own question, it was much appreciated.
@binaryfu actually the bolded is not true..while losing weight regardless of protein levels there is always some muscle loss...the idea behind more protein is to lessen the loss.
But if the cut is too deep ie to big of a deficit it won't matter you will lose muscle.
The idea is to preserve it as it is hard to build so a big deficit is not a good idea in most cases....and to lessen muscle loss even more you do resistance training and/or weight lifting.
Interesting articles on it
http://www.completehumanperformance.com/dieting-protein-needs/
http://www.bodyrecomposition.com/fat-loss/muscle-loss-while-dieting-to-single-digit-body-fat-levels-qa.html/0 -
@binaryfu actually the bolded is not true..while losing weight regardless of protein levels there is always some muscle loss...the idea behind more protein is to lessen the loss.
But if the cut is too deep ie to big of a deficit it won't matter you will lose muscle.
The idea is to preserve it as it is hard to build so a big deficit is not a good idea in most cases....and to lessen muscle loss even more you do resistance training and/or weight lifting.
Interesting articles on it
http://www.completehumanperformance.com/dieting-protein-needs/
http://www.bodyrecomposition.com/fat-loss/muscle-loss-while-dieting-to-single-digit-body-fat-levels-qa.html/
Interesting, I'll have to do some more research on this. As I had been taught, until you're under 20% body fat, you could lose up to 2lbs per week, the majority loss being fat as long as protein levels were high and muscle loss was minimal (or mainly the sculpting aspect of muscle loss, not detrimental muscle loss).
So I will definitely read over these links, thank you for providing them.0
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