(word processor parameters LM=8, RM=75, TM=2, BM=2) Taken from KeelyNet BBS (214) 324-3501 Sponsored by Vangard Sciences PO BOX 1031 Mesquite, TX 75150 There are ABSOLUTELY NO RESTRICTIONS on duplicating, publishing or distributing the files on KeelyNet except where noted! October 30, 1993 DIET3.ASC -------------------------------------------------------------------- This file shared with KeelyNet courtesy of Bob Aldrich. -------------------------------------------------------------------- > I am interested in loosing 35 pounds can any one tell me the > quickist/safest way to do it? > The use of quick and safe in relation to losing weight is an oxymoron: the two words are conflicting points. The best way is to set up a good exercise program combined with a calorie control program. You HAVE to know what you do (how many calories you are burning) and what you consume. Then adjust those two for weight loss. The only thing that burns calories is muscle, so a weight loss program based only on reducing calories is self-defeating: your body will burn both fat AND muscle as you diet, and when you stop the diet, you will have less muscle to burn calories than when you started. You will likely get on that most terrible of all cycles, the yoyo diet, where you lose weight, stop the diet, gain even more weight, diet, stop dieting, etc etc. And you end up with a body that has no muscle tissue to provide shape/form and look like a doughboy. The exercise route is the best longterm method. Plan on it taking a long time to do it right. A pound of fat contains 3500 calories. (YOU calculate how many calories you need to burn for 35 pounds). As a male, you don't want to reduce your calorie intake below 1200 per day (females can go to 1000) from my most recent readings, otherwise your body thinks it is undergoing a 'famine' and starts lowering your metabolism to survive. And how many calories can you burn a day? Well, yesterday I ran 3 miles, walked another mile, lifted weights for one hour, worked at the office all day.... total calories used was 3800. That is for a 43 year old male, 5'11", 182 pounds. All major activities were measured to the minute (sports) and minor ones were estimated based on past experience. I also weigh my food to the gram for tracking. On any program, you will lose a lot very fast then plateau. That is mainly water loss that occurs with most major changes in eating habits and activity levels. Don't get discouraged by the plateau. Page 1 Also, be sure to allow yourself the luxury of pigging out occassionally. Plan a few, and except a couple opportunities that pop up. *BUT* calculate what it cost you and compensate the following week. Allowing the occassional pigout will allow you to feel human instead of like a prisoner to your diet. It also helps to prevent the "I fell off my diet so I am a hopeless case who can never... etc" pain that strikes all of us trying to lose weight. BTW, I went from 210+ to 182, and added a lot of muscle tissue in the process, so it is anyones guess how much fat I lost. But it shows it can be done. I have a lady friend who went from 330+ (her scales only went to 330) to 135 over a 3 year period by strenuously exercising and dieting. I call her 'The Lady Di' because she became quite thin and attractive... Rommie --- D'Bridge 1.30/003310 * Origin: FliegWeg BBS Home of VitaCal (512) 496-6550 (1:387/403) -------------------------------------------------------------------- If you have comments or other information relating to such topics as this paper covers, please upload to KeelyNet or send to the Vangard Sciences address as listed on the first page. Thank you for your consideration, interest and support. Jerry W. Decker.........Ron Barker...........Chuck Henderson Vangard Sciences/KeelyNet -------------------------------------------------------------------- If we can be of service, you may contact Jerry at (214) 324-8741 or Ron at (214) 242-9346 -------------------------------------------------------------------- Page 2