Mend Your Diet

Weight loss!?

I am 21, male, 175 lbs, endomorph body type, and having been living in the gym for the last 2 weeks! I know weight loss can be a long process (especially for an endomorph), but I want to lose weight before my next drill because of a weigh in, which will be in another 2 weeks. I have been in the gym every day this year, and I run 30-40 minutes with around 160 heart rate, followed by a day where I slowly jog 25-30 minutes, 10 minutes stair steppers, and 15 minutes on a bike. I have alternated that way for the last 14 days. I also lift 3 days a week, 2 rounds of 10-20 reps of upper body exercises. I do these after I jog. I also drink a whey protein shake. I've cut fast food and soda. This diet began Jan 1. I eat about 1700 calories a day, and I have recently started munching on carrots and grapes throughout the day and eating 6 small meals rather than 2 (I used to skip breakfast) I have not seen any weight loss, any suggestions? When can I expect to see a drop off in weight?

Public Comments

1. Muscle weights more then fat!!
2. Successful weight loss does take some discipline and it does take getting used to living in a new way and with a new relationship to your food and to your body. But the results are worth it. In the past seven months, I have lost over 72 pounds by doing just a few things: 1. Keep a daily journal of every single thing you eat. Get a calorie book so you will know how many calories each thing has. Studies show that just doing this causes many people to automatically reduce their food intake. 2. Reduce calories to 1600 calories a day. It might seem a bit low as if hunger is inevitable, but see the next tip to resolve the hunger problem. By the way, the average person in the Western world eats two to three times as many calories each day...and that's why the most common causes of death in these countries are related to high calorie, high fat lifestyles. 3. Hunger isn't a problem for me on 1600 calories a day because I eat fresh, organic fruits and vegetables whenever I feel a bit peckish. If you get your daily recommended minimum servings of veges and fruit i.e. 5 servings, you'll find that you just aren't particularly hungry for most of your day. If you go beyond the minimum, you will find it nearly impossible to find room for junk food. 4. Limit fat intake to 40 grams of fat a day. This is quite easy to do just by eliminating processed foods and relying primarily upon fresh, natural foods. In other words, try really hard to eliminate anything that comes in a box and has a long list of complex ingredients that you don't even begin to know what they are. 5. Eat only fresh, organic, lean forms of protein. Keeping the meat lean lowers the fat content and thus makes it easier to stay at or under your daily 40 gram fat limit. While organic products are quite controversial in the U.S., the simple fact is that organic meat is a. pesticide free whereas regular meat is loaded with it, b. is free from even the risk of "mad-cow" disease as it has not been fed contaminated feed, and it has been demonstrated to have much higher nutritional value. 6. Exercise one hour a day. Every single day. After all, one hour a day isn't a lot of time compared to all the benefits of saving your health and your life. 7. Finally, don't forget to consult a doctor before you begin a diet and exercise program. Good luck! You can do this. I know you can because I'm already 70% of the way to my goal.