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section health/fit

 04-17-2005, 05:07 PM         #1
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Weight loss is one of the harder things to do these days. Whether it be that we don't have enough free time on our hands or we have been misinformed on what to do while on a diet/exercising. These are the biggest downfalls to people who are/on diets, thus causing them to quit or cheat constantly on the diet, getting frustrated since it leads them nowhere but a horrible time. -

Where to begin:
Right here, right now. Dieting starts with you to accept the fact that you want to do something about your current state. Whether it be muscle wise, cardiovascular wise, or weight wise. Dedication is the biggest thing you will be combating with. Be positive with yourself, you don't lose weight overnight, it takes months, in some cases even years. STICK WITH IT!!

Starting off:
You need to begin by changing what you eat every day. As hard as it may seem, your days of drinking 50 cans of soda a day while chomping down on endless bags of doritoes have come to a halt, its time to whip yourself into shape and start to become the s3xy looker that you are. So its time to get rid of all that junk food out there.

Your worst enemy: Soda. If you look at the health facts of soda there are enough calories within that 20 oz cola to equal one meal. I used to be able to down about 3 of those at once, so technically within an hour I just ate 3 meals. No more, toss em or give em to a friend.

Diet Soda: Still a no go. It may have zero calories but its also considered another one of a dieters worst nightmare.

Snacking: We've all gotten that crave at 12:00 in the morning, when we wake up from our slumber only to feel our stomach twisting and turning yearning for those sweet sweet calories. Snacking is, although not a very good idea, something that we can still live with, GRANTED that something proper is put into that field. Veggies or a nice piece of fruit is a nice snack, A snickers bar and a bag of doritoes, very very bad idea. Continuing down the list I'll go into detail about snacking.

Exercise: At least 30 minutes of physical activity a day is essential to being in good health. Eating healthy along with exercise is a powerful combination against the evils of fatness. Exercises can vary from jogging, lifting weights to playing football with the local schoolyard chums.


Eating right

Finding the right foods today in the market is tough, thankfully my good pal General has formed an amazing guide on what to do when choosing the correct type of foods, and what to expect in the every day life of food when dieting.

I recommend working towards a workable diet that you can do consistently, it is recommended you eat a specified amount of calories, we find this by taking your weight Multiplied by 10. (so 220 lbs X 10=2,200 calories).

make a spreadsheet, count your calories, make a meal plan that works and that you enjoy and stick to it
Perhaps, even keep a food log of what you do eat, find a non-food reward for keeping your diet and fitness goals on a weekly basis

if appropriate, get your gf/friend to adopt the same diet (accountability++), and keep daily track of how much each of you weigh, post this on your fridge, otherwise, just do this for yourself

- no cheat days (don't 'reward' yourself with unhealthy or oversize portions of food)
- avoid going out to eat (come up with other social interactions that don't revolve around getting fatter)
- no fast food, ever (choose subway if you must.. there's a way to eat kinda healthy at some of these places, but you're better off avoiding them)
- make a point to ban certain foods, and simply don't buy those foods, it's incredibly easy to avoid temptation when you don't have junk foods in your house, over time you won't miss those foods
- don't skip meals, ever
- get in the habit of reading the nutrition labels of everything you buy, avoid 'partially hydrogenated fats' 'tr@ns fatty acids'
- also, lose the tortilla chips, there's better snacks for you

1-2 Gallons of Water a day


Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder (Whey, Casein, Soy, Egg)
Egg whites
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)

Complex Carbs (nothing enriched, bleached or processed if possible)

Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Beans (Black eyed, Pinto, Red, Kidney, Black)
Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
Farin (Cream of wheat)
Whole Wheat frozen Bagels, Pitas
Whole wheat or Spinach Pasta, Whey Pasta
Rice (Brown, white, jasmin, basmiti, arborio, wild)
Potatoes (red, white, baking)

Fibrous Carbs

Green Leafy lettuce (red, green, romaine)
String Beans
Bell Pepers (Green or Red)
Brussels Sprouts

Fruit (If acceptable on diet)
bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

Healthy Fats

Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)

Egg whites
Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt

Condiments & Spices

Crystal light
Fat free mayonaise
Reduced sodium Soy Sauce
Reduced sodium Teriyaki Sauce
balsamic Vinegar
Salsa, Jalepenos
Hot peppers and Hot sauce, Cayanne pepper
Chili powder and Chili paste
Mrs. Dash
Steak Sauce
Sugar free Maple Syrup
Extracts (vanilla, almond, etc)
Low sodium beef or chicken Broth
Plain or reduced sodium tomatoe sauce or paste

For calories in each food go to ↪ http://www.fitday.com

I think a big key to diet success, is to not be hungry or allow yourself to be.. granted this is going to be very difficult for you at first as your body's perception of hunger is based on what it has been used to eating, and if you're eating say less than 5000 calories or whatever you were doing before, you're going to feel hungry, despite the fact that your body doesn't need that many calories to function most sources advocate 5 to 6 meals a day, and eating basically every 2 hours... this sounds tough, but when you realize what serving sizes are and what actually makes a 'meal', it's pretty simple once you've figured out what you're eating for breakfast, lunch (always bring it to work) and dinner, you've got to figure out what to do for snacks (IE preventing you from getting hungry) having these snacks readily available (IE pre sliced if necessary) is great way to avoid temptation

snacks i suggest:
- celery (this stuff is almost calorie less, so it's filler and it's got lots a fiber, so you can fight the hunger pains without having to work it off later)
- cucumbers
- sliced green peppers
- apple
- can of green beans
- salad (low fat dressing)
- bowl of cereal (use calorie free, sugar free sweetener - aspartame)
- carrots (these are hi-glycemic, so you might want to phase them out with time)
- bananas (post workout, these are hi-glycemic also, so you might want to phase them out with time)
- 97% fat free popcorn
- fat free, low calorie rice cakes
- can of freshwater tuna, with Tabasco or bbq sauce for flavoring


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