weight and height

[edwhoknows]

Hello! new to fitbit. I honestly dont know if there is another thread about this but figured i post it just to get some feed back.

Well i am 6ft 2in and weight around 255lbs. I have a decent build. I used to weight 205 but gained alot of weight do to loads of travelling. My question is am i over weight at 255? I am currently trying to lose weight to go down at least 20lbs  or try to go down to my previous weight.

Any tips on how to lose the weight. Im pretty busy and i go to the gym at least 3 times a week for about an hr(30min weight lifting/30 min cardio).

I have dinner pretty late in the day around 8pm or so.

just looking for some overall help/tips i guess, thanks and sorry for the writen format.

[DominicJ]

"My question is am i over weight at 255? I am currently trying to lose weight to go down at least 20lbs  or try to go down to my previous weight."

Probably, 195 is the top of the BMI (which isnt  great metric but its not a bad one either)

"Any tips on how to lose the weight. Im pretty busy and i go to the gym at least 3 times a week for about an hr(30min weight lifting/30 min cardio)."

Maintain a modest Calorie Deficit, walking is great for that, as is running, weights less so, but if you plan on dropping 50lbs you cant skimp on your weights.

"I have dinner pretty late in the day around 8pm or so."

Really doesnt matter

[edwhoknows]

so it doesnt really matter when i eat? as long as i work out moderatly?

[awood08 · Accepted solution]

I also eat dinner later in the evening since I work till 4pm and then pick up my kids and go straight to the gym. Dinner is usually close to 8 sometimes later. I haven't had any trouble loosing weight as long as I'm maintaining my goal calorie deficit. At 5 ft 3in my "ideal" weight is 120 something pounds....I'm large frame, so ideally large frame is in the 140's.

http://www.superskinnyme.com/body_type_calculator.html

This is a good tool to use to determine your body frame.

[RS2015]

HI There:  I just checked the following link and it mentions that a BMI indicator is a good indicator, but not the best.  Here is the link    

https://www.rush.edu/health-wellness/quick-guides/what-is-a-healthy-weight

Your normal BMI should be between 19 and 24 which for your height should be 148 to 193 Lbs. The next range is the overweight category and that is from 25 to 29 for a weight of 194 to 232 lbs.  The next range is obese and the info is 30 to 39 BMI and 246 to 320 lbs.  

Regarding when you eat, it does make a difference if you are a specific type of body.  Meaning endomorph, and the other two types.  I forget what they are exactly but you should have no problem finding out which type you are. Some people benefit eating early while other benefit eating later in the day. I fall in the latter  category.   I am a mix of two body types. I have lost 37 lbs since early March and I feel great,  I have 32 lbs to go so I can be in my normal body weight range.  My current BMI is 29.3 for my height of 5 feet 6 inches.   If you take a little by little and consistent efforts, then you will reach your goal.  I also like the aproach, work smarter not harder and so far it has worked great for me.   I just noticed that the post above mine, has the link that you need to know which body tye you are, Cool.

Wishing you success in all your efforts. 

Richard

[josephz2va · Accepted solution]

One thing is to keep what you're eating in moderation.

The way my diet plan is and I'm trying to regain control and follow it correctly:

 - 1 protein shake by the dietitian

 - Breakfast meal

 - 1 apple, 1 yogurt, 1 anytime bar (like a powerbar)

 - Lunch meal

 - Snack item

 - Dinner meal

 - Low calorie / Free food choice from dietitian's list (less than 100 calories) like Jello or Eggs.

Other item they have is to consume 6 almonds but that would be a less than 100 calorie almond pack instead if I chose to consume it.

[edwhoknows]

normally what i eat is

morning-

shake or gernola bar

lunch-

some kind of snack like pop corn

dinner-

big salad

i some how always get around 1700 cal intake and im really trying to reduce it.

I was on herbal life once i lost all my weight using it and working out regulary.

A friend of mine said soup is a big help when it comes to losing weight...is that true? also how often do i need to work out to make a difference?

[Raviv]

---

@edwhoknows wrote:

A friend of mine said soup is a big help when it comes to losing weight...is that true? also how often do i need to work out to make a difference?

---

To the first part - soup CAN be a healthy part of eating right, but no more than any other food.  If you're talking a soup diet, like those awful cabbage ones or something, then no.  Eat real food, a wide variety of it, and in decent amounts.

Honestly, I see almost all carbs in the foods you listed.  I don't see any protein or fat, and they're important too.  Make sure they're quality, but you need to have some, especially if you plan on building up any muscle.  You're going to have a hard time doing that on lettuce, granola and popcorn.

As far as working out, it depends on what you're doing and how.  You can go every day, alternating between lifting weights one day and walking or running the next.  Or you can go every day, lifting weights and then doing some cardio right after.  I just wouldn't do a full body weight lifting workout every day.  The rest days are really important.

[SunsetRunner]

just to add my 2 cents - I feel like if you're choosing popcorn/snack for lunch then your biggest issue is food deprivation. Weightloss is a difficult journey to juggle because everyone just thinks "reduce reduce reduce" but realsitically you need to eat enough to maintain body function otherwise you cause your body so much stress it stores more energy (calories) as fat as protection. 

Do you use My Fitness Pal? It's great for giving you a ball park calorie goal - and also let's you see the break down of your nutrition in a really simple pie chart (Fat % Carb % protein %) I use it to make better choices about snacks (for example if I haven't consumed enough protein I will go and eat a protein heavy snack when I'm peckish rather than reaching for a 'healthy' banana or something) 

Like it's been said - you NEED protein and fats to continue working out well and losing weight. 

[iMike]

Soup can certainly be good for you, but I prefer making it homemade with fresh ingredients.  The amount of sodium in a can of Campbells or even Healthy Choice is staggering. 

[Heybales]

---

@edwhoknows wrote:

so it doesnt really matter when i eat? as long as i work out moderatly?

---

For weight loss specifically - no.

For you personally adhering to your goals - possibly. You'll discover.

You'll hear all kinds of myths though that have never been proven out in studies. Eat every 3 hrs, don't eat after 6 pm, don't eat carbs after 6 pm, eat a big breakfast, don't eat breakfast, ect.

Every myth probably worked for a person and their own issues - like snacking after dinner perhaps, but make up a rule that says no eating after certain time - solved (perhaps).

Or eat every 3 hrs, because otherwise their carb heavy meal made them feel hungry then and they over did it at next meal.

Don't need to workout to lose fat weight.

Need to eat less than you burn by reasonable amount.

Diet is for weight loss - done right fat only, done wrong includes muscle mass.

Exercise is for heart health and body transformation - done right can support fat loss, done wrong can help muscle loss.

Only thing exercise does for weight loss is cause you to burn more daily - so when you eat less, you are getting to eat more than you would if you did NOT exercise - which could help you to adhere to calorie goal better.

First changes from exercise are actually water weight gain, but later the body transform which doesn't come from diet alone.

[RS2015]

Hi Heybales (Cross-Country Runner):
I would like to add some new information I am currently digesting as I write this post.  I am starting to eat like a caveman which means, eat very little at breakfast time, light lunch and a heavy Dinner.  The dinner will be around 6:00 PM so there is time for the body to digest the food prior to sleep time, which should be after 9:00 PM.  I will record my progress in my daily fitness excel spreadsheet and see the benefit of my efforts.  I was brain washed to think like the fitness mainstream, that eating a small meal at night is what we should do in order not to gain weight.  I have a feeling this will work, since it has worked for centuries for the caveman. I will stick to natural food and stay away from all processed food. 
Wishing everybody good health. 
Richard

[DominicJ]

---

@Heybales wrote:

---

@edwhoknows wrote:

so it doesnt really matter when i eat? as long as i work out moderatly?

---

For weight loss specifically - no.

For you personally adhering to your goals - possibly. You'll discover.

 .

---

+1 that

I dont eat breakfast, havent for 15 years at least.

In that time I've gone from super slim to super fat to just a touch overweight

Breakfast has no bearing on my weight, I couldnt advise anyone else it.

Actually thats not true I've been chugging protein shakes for breakfast for most of my weightloss, but I got fat by drinking too much, not by eating too many biscuits in the morning before lunch

****

This isnt strictly accurate but its close enough to be illustrative

****

If you excercise and then eat, your body drains its energy reserves to excercise and then replenishes those reserves from digestion

If you eat and then excercise, your body uses digestion to directly fuel the excercise.

Its a zero sum game, messing about with time doesnt change anything, sadly. 

[RS2015]

well, according to what I just read, timing is a factor, specially if you eat fast acting carbs, like fruits.  If you eat fruits right after strenuous activity, your body will use the carbs from the fruit to replenish its fuel. If you don't it will take it out of the amino acids that it has to brake down to get glucose from the proteins or from your muscles.  When you do exercises on a fast, the body will use the energy it stored the night before and you will be able to burn fat because of the fast and prevent the fat storage cycle that would usually happen when you eat breakfast, specially eating starchy carbs, like cereals, with sugars. Proteins also play a role in curbing your hunger especially when combined with fiber and the carbs help keep your lean muscles when your body needs the glucose for its needs. It also mentions that if you keep exercising over 3 times per week, then you will be in a constant post workout protein window.  Meaning that it does not matter when you eat it, you just need to eat the correct amount for your goal needs.  It also talks about anaerobic type of workouts and the influence of sugar spikes.  Anyway, I am beginning to see good results and it has only been 1 day only.  Will keep you guys posted on my results. 
Richard

[birdiefu]

---

RS2015 wrote:
Meaning that it does not matter when you eat it, you just need to eat the correct amount for your goal needs.

---

This is the take-away. Nutrient timing is irrelavent in the grand scale, especially for most people on this site who are not at very lean levels. Get your target grams of proteins and fats, and fill in carbs (+additional protein/fat as desired) to reach your calorie target for gaining/losing/maintaining. While lifting to preserve/increase lbm.

Eating styles of lots of small meals a day vs IF, etc just come down to what will make *you* stay on track and keep an eating style sustainable for *you*.

[Heybales]

---

@RS2015 wrote:
well, according to what I just read, timing is a factor, specially if you eat fast acting carbs, like fruits.  If you eat fruits right after strenuous activity, your body will use the carbs from the fruit to replenish its fuel. If you don't it will take it out of the amino acids that it has to brake down to get glucose from the proteins or from your muscles.  When you do exercises on a fast, the body will use the energy it stored the night before and you will be able to burn fat because of the fast and prevent the fat storage cycle that would usually happen when you eat breakfast, specially eating starchy carbs, like cereals, with sugars. Proteins also play a role in curbing your hunger especially when combined with fiber and the carbs help keep your lean muscles when your body needs the glucose for its needs. It also mentions that if you keep exercising over 3 times per week, then you will be in a constant post workout protein window.  Meaning that it does not matter when you eat it, you just need to eat the correct amount for your goal needs.  It also talks about anaerobic type of workouts and the influence of sugar spikes.  Anyway, I am beginning to see good results and it has only been 1 day only.  Will keep you guys posted on my results. 
Richard

---

That effect of amino acids is usually pushed out of proportion to the effect that really happens.

You break down muscle daily, just happens.

If not eating in deficit - body has no problem using available protein to build back up what was torn down, or at least mightly slowly it doesn't always reach the same level.

If eating in a minor deficit - then better have enough protein to keep the body building it back up.

If eating in bigger deficit - then better have enough protein and be using the muscle in resistance to keep the body thinking that.

So after a workout, there is usually amino acids floating around anyway, perhaps more depending on the workout - they can't be reused for synthesis, so converted to glucose, then used as energy if needed then or stored in liver/muscles if room available. In a diet, there always is.

That happens even if you do eat the perfect 4:1 ratio of carbs to protein within 30 min after an endurance workout to increase the uptake of glucose to the muscles.

The fasted cardio really only helps out with the initial 30 min change to normal ratio fat:carb burning as energy source for whatever level of intensity you were at.

Since the liver is likely low, the body forgoes using as much blood glucose to help as energy source and goes straight to muscle glucose and available fat.

The ratios of what is used don't actually change that much, except during that potential initial 30 min where it would normally start as higher carb % and slowly lower to whatever is normal for that level of intensity.

So you do an intense workout that is 80% carb sourced, that isn't going to change from other times.

Do a slow steady aerobic workout that was 80% fat sourced, that isn't going to change compared to other times.

Besides, when viewing the day as a whole, the fasted workout purely for the means of burning more fat has been shown not to accomplish what people think it does.

For training the aerobic system for endurance cardio - yes.

For burning more fat - no.

http://www.jissn.com/content/11/1/54/abstract

And more from that great authority:

http://www.bodybuilding.com/fun/the-myth-of-cardio-before-breakfast-debunked.html

Also, the protein window isn't nearly that generous that 3 x weekly exercise is going to give you a huge one - not that it matters much anyway unless at the pinnacle of workouts.

The protein window just isn't what it was thought to be anyway.

http://www.ncbi.nlm.nih.gov/pubmed/24299050