OT: I need to drop 12 pounds

[biscuit]

I've never had a weight problem or any health issues. At my check up Friday the doc told me to drop the weight. I've never had to lose weight. Need some advice.

[starkvegasdawg]

Raw sausage always worked for me.**

[Count Istvan Teleky]

I've never had a weight problem or any health issues. At my check up Friday the doc told me to drop the weight. I've never had to lose weight. Need some advice.

If you can stand the discipline of WHAT you eat, you can eat as much as you want of the things they allow.

In the case of the wife and me, we started it January 1 and did it for 30 days. The main things we did were cut out a) grains, b) dairy, and c) sugars (includes alcohol.) She dropped twenty and i knocked off about 10. We ate all we wanted of protiens, starches (potatoes, sweet potatoes) and vegetables.

There's a book by the same title and it goes into detail.

[mcain31]

Increase your daily water intake first. That will help your body stay hydrated and help raise your metabolism

[civildawg]

This is going to sound like a smart ass response but it really isnt. Burn more calories than you take in. To take in less calories and to be full, you will need to incorporate more fruits and vegetables in your diet as well as lean proteins. Kick the beef meat out for the most part.

[Political Hack]

Eat meat, fruits, veggies, and nuts. That's it. You'll crash at first because of the lack of carbs but then you'll rebound and feel better. Weight will peel off of you like butter melting once you start rebounding and feel your energy pick back up.

Either that or go do an hour of cardio every day.

[Eric Nies Grind Time]

I've never had a weight problem or any health issues. At my check up Friday the doc told me to drop the weight. I've never had to lose weight. Need some advice.

Just drink water and black coffee for a couple of months. Cutting out all of those calories you drink should help a lot.

[ckDOG]

Not knowing anything about you, I'd say a reasonable first step to see what happens is cut out the fast food and sodas (replace with water) and walk / run (if you can) 3 to 4 times a week (go 30 minutes or 3 miles - whichever comes first).

You should see some decent results, be able to re-evaluate after a few months of that, and go from there....

[MaxedOutMaroon]

Working out is very helpful, but they say it's all about eating right than burning calories. Limit (or eliminate) sugar, limit sodium, and finally cut out any drink that's not water or coffee. MyNetDiary app can give you a plan according to your current standing and goal, I recommend it. Little working out, you'll drop 12 in 6 weeks or less (depending on current weight).

[Thompson92]

Eat more of: Fiber, lean protein, water, leafy greens, sweet potatoes
Eat less of: red meat, alcohol, white flour/sugar/potatoes, empty calories

That's just what has helped me. Also, it never hurts to get about 30 minutes of exercise every day, even if it's just walking. Good luck!

[Hunkaburningdawg]

Low carb is the way to go. It takes a little discipline, but once you start seeing results, it gets easier. Plus, you can still drink with this diet, but not beer. My personal favorite is Crown and diet coke, but I digress.

What to eat: meat, eggs, cheese, nuts, veggies, or anything made of protein.
What not to eat: rice, pasta, sweets, bread, potatoes, most fruit.

If you eat any carbs, make it in the morning. Oatmeal is a good choice. Plus, you need to have a cheat meal about once a week. Good luck!

[Coach34]

Eat meat, fruits, veggies, and nuts. That's it. You'll crash at first because of the lack of carbs but then you'll rebound and feel better. Weight will peel off of you like butter melting once you start rebounding and feel your energy pick back up.

Either that or go do an hour of cardio every day.

This is me right now. No bread, pasta, etc. Meat, salad, and some fruits

[Dawgface]

Sweets during the winter is the down fall of me......beer too. Of course beer is a year round problem. But when I eliminate the sweets, I can usually lose what I need. I'm about 5-8 lb over right now.

[tireddawg]

Cut out glutein, it blows up your gut. I did & lost my gut in about 2 months. It's been a year, I'm over 40, & have a six pack. I do 25-50 crunches a day.

[SignalToNoise]

Ignore fad diets that limit you only eating certain foods and abstaining from others. Telling yourself you can't have cake only causes you to want cake.

I suggest learning the basics of nutrition, calorie counting, and macro nutrients. Some people call it "If it fits your macros" (IIFYM), some call it flexible dieting.

The best resource? The bodybuilding.com nutrition forums. No joke. Link. In particular, the stickied threads that teach calorie counting and other newbie nutrition tips: Link

The overall concept is simple: calculate total daily calorie intake required to maintain weight. To lose weight you should eat less than that number; to gain you should eat more. Please keep in mind this number is a starting point and there are many individual factors that may cause it to be different than what you calculated and as such it may take you a trial period of a week or two to find your exact total daily energy expenditure (TDEE).

Recap:
Calculate required daily calories and macronutrients (Protein, Fat, Carbs) based on that.
Hit those macros every day.
Get daily exercise. Doesn't have to be some insane Shaun T. fitness program. Go for a jog, hit the weight room, play basketball with some friends, whatever. Keep in mind the goal is not to be tired and sore and feel like your killing yourself. The goal is to burn fat.

Hope this helps and good luck.

[Interpolation_Dawg_EX]

The MyFitnessPal or other meal tracking apps are a great way to track what you're eating and the nutritional values of the food. It also links to your step counters or other fitness apps to show the impact of your exercise on your diet.

[reno hightower]

Paleo or wild lifestyle has worked great for me. Same as to what 34 and wmd are saying. Good luck!
43 years old

[Coach34]

Paleo or wild lifestyle has worked great for me. Same as to what 34 and wmd are saying. Good luck!
43 years old

I'm a couple weeks in and I so badly want a plate of Shrimp alfredo on linguini, side orders of au gratin potatoes, mash potatoes-gravy, and fries, with pepsi and a hot buttered yeast roll. It's hard cutting bread, pasta, potatoes, and soft drinks out. But once you and stay with it- the weight will melt off. Keep hammering the cold water

[Dawghouse]

Don't change anything to start with. Get a food tracker like my fitness pal and track your food for two weeks. You'll figure out the rest once you start seeing where your wasted calories are.

I found that when I invested 30 minutes of working out 3-5 times a week I eventually got pissed at the food for ruining my workout and quit eating the crap.

Usually the biggest culprits are
Calories in drinks
Fast food
Junk food
Alcohol

Again you'll figure it out.

[Taog Redloh]

I'm a couple weeks in and I so badly want a plate of Shrimp alfredo on linguini, side orders of au gratin potatoes, mash potatoes-gravy, and fries, with pepsi and a hot buttered yeast roll. It's hard cutting bread, pasta, potatoes, and soft drinks out. But once you and stay with it- the weight will melt off. Keep hammering the cold water

Yes, it will. And, it will most likely come back. Unless you adopt a lifestyle change, which is what diets won't give you.