How to lose weight fast but safely

[jetray]

88 KG
5 feet 11 inch
I dont even look fat so i was surprised when i found out that my weight is 88 kg. It was 80 when checked last time but increased significantly in recent few years

weight is not a true measure of being fat. Your bone density could be higher also.
On an average you could weigh around 75kg.

Instead of looking whether you are fat, you should check whether are you fit. If you are able run 100 metres dash quickly or do heavy work for 30mins to a hour without panting then things should be fine.
cholestrol & diabetes also depends on genes as well , check with your family members.

 

[Hamartia Antidote]

I just cannot find the replacement for roti/race...roti is full of carbs. i want to cut it but i feel hungry if just eat only veg or fruits or oats/corn flakes

Assuming you are not a vegetarian you should load up on eating chicken when you are hungry.
The best way to lose weight is a chicken and green salad diet.
The chicken prevents muscle loss.

The simplest fastest and safe(if executed correctly) way to lose fat(I'm assuming u wanna lose fat when u say lose weight) is going on a ketosis diet.

U will see a lot of ppl tell u to go running(and other forms of cardio) but it all depends on ur diet. If u go running after drinking coke well then all u have mostly burned is the sugar from that soda. The simple goal to achieve is that among the calories u burn u want those to be from fat.

Here is a short breakdown of the body's energy sources.
Primary is sugar/carbs
Secondary is fat
Protein is the tertiary source of energy

So in order to get ur body into ketosis mode(where it uses fat for energy) u gotta switch to a very low or no carbs(carbohydrates) diet. In the absence of carbs ur body will switch to using fat as an energy source. In addition u gotta eat clean...not the desi dripping with oil kind of foods. Ur diet should consist of protein/green leafy veggies/some healthy fats. No or low carbs also mean u gotta stay away from wheat/rice/etc. since these are complex carbs.

In addition to switching to a ketosis diet like described above u should also have a net negative of fat calories. For example if u r burning 500 calories a day(while on ketosis...this means u burned 500 calories of fat), u would want to consume let's say 400 calories from fat(the rest should be taken from protein). This means on that particular day u have burned 100 calories of fat overall. This is just an example btw. Also u can eat leafy green veggies besides exercising...since they mostly count as net negative calories. Meaning u have to burn more calories to digest them as compared to what u get out of them.

Lastly but most importantly u would want to make ur metabolism faster. Our metabolism naturally slows down with age. A fast metabolism is less prone to storing fat(from the food u eat) as compared to a slow metabolism. In order to achieve this u should do cardio and instead of eating let's say two large meals in a day...eat 5 smaller meals in that same period. Eat until u r not hungry...don't eat until u r full. So for example
1) Breakfast
2) Snack(between breakfast and lunch)
3) Lunch
4) Snack(between lunch and dinner)
5) Dinner

Note that by "snack" I don't mean a bag of chips or something like that. All 5 should be healthy clean eating adhering strictly to ur diet.

In short
1) Ketosis Diet
2) Net negative in fat calories
3) Make ur metabolism faster

Follow this and a 30 minute jog(before eating anything in the morning right after u get up) should get u results fast.
There are a bunch of different ketosis diets u can look up online and u would need a lot of self control in order to stick to it. I do not promise any results if u r not going to strictly stick to it.

Do not rely on any "fat burning" supplements. Scientifically speaking they do not work except for maybe a placebo effect...except green tea. Green Tea is about the only thing where a bunch of different studies have found consistently that it helps lose weight.

Also keep in mind that this is only to lose weight(mostly fat). Don't try to bulk up while doing this bcuz it might give u slow results in that regard. If u would like to build muscle mass then after u have achieved the body fat ratio following this method u can switch to a different type of diet and workout routine in order to bulk up.

P.S. my background is in chemistry and I have worked in the nutraceuticals industry for a while

I totally agree. Ketosis is the way. You don't even need to exercise.

 

[Gufi]

any tips and suggestions ?

cholestrol level?
weight and height?

A request: if you should post again on these subjects, please tag me. Thanks in advance.

No diet will work unless one adds an appropriate amount of exercise to it. Also any quick fix diet such as the ones quoted are unsustainable in day to day life. Carbs are ingrained in the desi diet to a level which one needs to leave society to make it work.
Yes one should focus on lean protein, whether that be fish or chicken, eggs whites or beans which should be the main focus on the plate. Salads with meals should be compulsory and oil should be measured in teaspoons. Grilling and baking should be preferred. But nothing will work unless one has multiple exercise sessions daily and those need to be proper work outs, whether it be weights(to lose weight more sets with less weights) or cycling. Basically what is called Cardio in gym terms.

 

[Joe Shearer]

cholestrol level?
weight and height?

Cholesterol reading is lying around somewhere; weight 105 height height 5'9".

No diet will work unless one adds an appropriate amount of exercise to it.

My major problem in that regard is my sleep apnoea, which doesn't allow me sufficient sleep to be rested and ready to work out; there is always a tired feeling.

Also any quick fix diet such as the ones quoted are unsustainable in day to day life. Carbs are ingrained in the desi diet to a level which one needs to leave society to make it work.

As a first step, I converted from atta to jowar atta; the result - a crack in my front teeth, and I now look like Terry-Thomas.

Yes one should focus on lean protein, whether that be fish or chicken, eggs whites or beans which should be the main focus on the plate. Salads with meals should be compulsory and oil should be measured in teaspoons. Grilling and baking should be preferred. But nothing will work unless one has multiple exercise sessions daily and those need to be proper work outs, whether it be weights(to lose weight more sets with less weights) or cycling. Basically what is called Cardio in gym terms.

• I can barely tolerate fish, either grilled or fried, and hate chicken, and am discouraged to eat pork or beef, since the doctor says he doesn't think I'll survive a shift in diet to red meat.
• You have a point about salad; I really must plan it better.
• As it happens, I grill and bake ten times the amount I used to, but still have room to grow.
• I really must get to the Gym. Must start exercising again.

 

[Hellfire]

I was slim and fit but had this habit of eating blindly. I was not one of those people who never read information on food label to get clue about calories /fat/sugar before eating them. I am fond of those food which are unhealthy i.e Pizaa, pastaz, ice,creams, sweets, cakes, rice, roti etc I thought that i will never gain weight but i was wrong ..Now some test suggested that my cholesterol level is high and i was told to lose some weight . My GP said that people from south asia have higher risk of diabetes and heart related disease and their unhealthy food dont help it either but instead make it worse . I cannot live without roti/chipatti even though reduced it from 4 to 2 roti daily ..I started walking one hour daily but it did not made any difference as just lost half KG in one month. My work has minimum physical activity as sit on chair most of time which dont help it either

any tips and suggestions ?

Yup. I keep doing it.

1. Wake and have unsweetened lemon water (warm water).

2. Have Green Tea.

3. Porridge/Oats (unsweetened with skimmed milk) for breakfast.

4. Slice of Papaya/Melon or some water melon at 11-1200 hrs.

5. 3 Boiled eggs for lunch.

6. Slice of Papaya/Melon or some water melon at 1600 hrs.

7. Green Tea unsweetened.

8. 3 Boiled Eggs with boiled chicken breast at 1900 hrs.

Nothing else.

Add a mix of 10 km run daily, weight training at gym (not increasing load but number of reps) and cycling/swim if you can about 500 meters worth.

Do this for 03 weeks and you will be fine. After that, just watch what you eat. Eat everything .. including ice cream and cakes, but only in small quantity and once a week ....

cheers and have fun.

I know man, its hard to stop eating roti/salan but sacrifices needs to be made if you want to loose weight.

Aim should not be to lose weight ..... it should be tone up. Weight will be adjusted by the body accordingly. As you achieve your fitness goals, your body will adjust to your optimal weight.

You maybe 100 kgs but will be super fit physically and be 50 kgs and be unfit.

 

[padamchen]

Yup. I keep doing it.

1. Wake and have unsweetened lemon water (warm water).

2. Have Green Tea.

3. Porridge/Oats (unsweetened with skimmed milk) for breakfast.

4. Slice of Papaya/Melon or some water melon at 11-1200 hrs.

5. 3 Boiled eggs for lunch.

6. Slice of Papaya/Melon or some water melon at 1600 hrs.

7. Green Tea unsweetened.

8. 3 Boiled Eggs with boiled chicken breast at 1900 hrs.

Nothing else.

Add a mix of 10 km run daily, weight training at gym (not increasing load but number of reps) and cycling/swim if you can about 500 meters worth.

Do this for 03 weeks and you will be fine. After that, just watch what you eat. Eat everything .. including ice cream and cakes, but only in small quantity and once a week ....

cheers and have fun.



Aim should not be to lose weight ..... it should be tone up. Weight will be adjusted by the body accordingly. As you achieve your fitness goals, your body will adjust to your optimal weight.

You maybe 100 kgs but will be super fit physically and be 50 kgs and be unfit.

Cycling 500 meters?

Are you 80?

Cheers, Doc

 

[Hellfire]

Cycling 500 meters?

Are you 80?

Cheers, Doc

Read very carefully .... again.


Swim if you can about 500 meters worth.

I, am preparing for triathlon in Dec ... so take a guess.

@Joe Shearer the doc is funny ... was busy that day when you had called about him being in town .. he would not have made this comment then

 

[Joe Shearer]

Yup. I keep doing it.

1. Wake and have unsweetened lemon water (warm water).

2. Have Green Tea.

3. Porridge/Oats (unsweetened with skimmed milk) for breakfast.

4. Slice of Papaya/Melon or some water melon at 11-1200 hrs.

5. 3 Boiled eggs for lunch.

6. Slice of Papaya/Melon or some water melon at 1600 hrs.

7. Green Tea unsweetened.

8. 3 Boiled Eggs with boiled chicken breast at 1900 hrs.

Nothing else.

Add a mix of 10 km run daily, weight training at gym (not increasing load but number of reps) and cycling/swim if you can about 500 meters worth.

Do this for 03 weeks and you will be fine. After that, just watch what you eat. Eat everything .. including ice cream and cakes, but only in small quantity and once a week ....

cheers and have fun.



Aim should not be to lose weight ..... it should be tone up. Weight will be adjusted by the body accordingly. As you achieve your fitness goals, your body will adjust to your optimal weight.

You maybe 100 kgs but will be super fit physically and be 50 kgs and be unfit.

I'm going to try this - without the chicken breast. I hate chicken; in addition, my landlord is a Brahmin, and while we didn't discuss this aspect, I wouldn't like to upset the poor old guy. And I definitely don't intend to sneakily do it either.

Maybe a mozzarella-tomato salad instead.

 

[padamchen]

Read very carefully .... again.


Swim if you can about 500 meters worth.

I, am preparing for triathlon in Dec ... so take a guess.

@Joe Shearer the doc is funny ... was busy that day when you had called about him being in town .. he would not have made this comment then

What does that even prove?

There are 60 year olds here in Poona doing the biathlon and triathlon.

Read what you typed carefully yourself.

Cycle/swim.

Cheers, Doc

 

[T-123456]

I'm going to try this - without the chicken breast. I hate chicken; in addition, my landlord is a Brahmin, and while we didn't discuss this aspect, I wouldn't like to upset the poor old guy. And I definitely don't intend to sneakily do it either.

Maybe a mozzarella-tomato salad instead.

Joe,forget all these diets,you only need a hot girlfriend for a couple of months then a new one for the same timeframe and so on,it will change everything,you'll feel better,be more active and sleep better.

 

[Joe Shearer]

Joe,forget all these diets,you only need a hot girlfriend for a couple of months then a new one for the same timeframe and so on,it will change everything,you'll feel better,be more active and sleep better.

@jbgt90

See?

I told you so.

 

[T90TankGuy]

Joe,forget all these diets,you only need a hot girlfriend for a couple of months then a new one for the same timeframe and so on,it will change everything,you'll feel better,be more active and sleep better.

Stop giving the old man bad advice , he might get a heart attack while locked in an amorous embrace .
@Joe Shearer become a hermit !!!!

 

[Joe Shearer]

Stop giving the old man bad advice , he might get a heart attack while locked in an amorous embrace .
@Joe Shearer become a hermit !!!!

You can't welsh; you've already promised to keep me fully equipped for a robust social life. Get on with it, champ.

 

[Proudpakistaniguy]

Thanks guys for all your suggestions . Much appreciated

The simplest fastest and safe(if executed correctly) way to lose fat(I'm assuming u wanna lose fat when u say lose weight) is going on a ketosis diet.

U will see a lot of ppl tell u to go running(and other forms of cardio) but it all depends on ur diet. If u go running after drinking coke well then all u have mostly burned is the sugar from that soda. The simple goal to achieve is that among the calories u burn u want those to be from fat.

Here is a short breakdown of the body's energy sources.
Primary is sugar/carbs
Secondary is fat
Protein is the tertiary source of energy

So in order to get ur body into ketosis mode(where it uses fat for energy) u gotta switch to a very low or no carbs(carbohydrates) diet. In the absence of carbs ur body will switch to using fat as an energy source. In addition u gotta eat clean...not the desi dripping with oil kind of foods. Ur diet should consist of protein/green leafy veggies/some healthy fats. No or low carbs also mean u gotta stay away from wheat/rice/etc. since these are complex carbs.

In addition to switching to a ketosis diet like described above u should also have a net negative of fat calories. For example if u r burning 500 calories a day(while on ketosis...this means u burned 500 calories of fat), u would want to consume let's say 400 calories from fat(the rest should be taken from protein). This means on that particular day u have burned 100 calories of fat overall. This is just an example btw. Also u can eat leafy green veggies besides exercising...since they mostly count as net negative calories. Meaning u have to burn more calories to digest them as compared to what u get out of them.

Lastly but most importantly u would want to make ur metabolism faster. Our metabolism naturally slows down with age. A fast metabolism is less prone to storing fat(from the food u eat) as compared to a slow metabolism. In order to achieve this u should do cardio and instead of eating let's say two large meals in a day...eat 5 smaller meals in that same period. Eat until u r not hungry...don't eat until u r full. So for example
1) Breakfast
2) Snack(between breakfast and lunch)
3) Lunch
4) Snack(between lunch and dinner)
5) Dinner

Note that by "snack" I don't mean a bag of chips or something like that. All 5 should be healthy clean eating adhering strictly to ur diet.

In short
1) Ketosis Diet
2) Net negative in fat calories
3) Make ur metabolism faster

Follow this and a 30 minute jog(before eating anything in the morning right after u get up) should get u results fast.
There are a bunch of different ketosis diets u can look up online and u would need a lot of self control in order to stick to it. I do not promise any results if u r not going to strictly stick to it.

Do not rely on any "fat burning" supplements. Scientifically speaking they do not work except for maybe a placebo effect...except green tea. Green Tea is about the only thing where a bunch of different studies have found consistently that it helps lose weight.

Also keep in mind that this is only to lose weight(mostly fat). Don't try to bulk up while doing this bcuz it might give u slow results in that regard. If u would like to build muscle mass then after u have achieved the body fat ratio following this method u can switch to a different type of diet and workout routine in order to bulk up.

P.S. my background is in chemistry and I have worked in the nutraceuticals industry for a while

Problem is layman like me has no clue about how much carb/calories/sugar is there in roti/salun/curry/fruit/veg we eat daily and how much actually we need to attain the goal of weight loss without starving ourselves and then there is confusion of good fat(omega fatty acid) and bad fats .The food prepared at home for everyone is full of carbs whether its lentils, veg/meat curry, rice etc so i guess i need separate diet plan for myself

weight is not a true measure of being fat. Your bone density could be higher also.
On an average you could weigh around 75kg.

Instead of looking whether you are fat, you should check whether are you fit. If you are able run 100 metres dash quickly or do heavy work for 30mins to a hour without panting then things should be fine.
cholestrol & diabetes also depends on genes as well , check with your family members.

My father had history of diabetics and heart related disease so its genetic but i guess unhealthy food and lifestyle make it worse thats what my GP suggested that i have more chances of catching these disease if i dont control my weight, diet plans and lifestyle.

 

[T-123456]

Stop giving the old man bad advice , he might get a heart attack while locked in an amorous embrace .
@Joe Shearer become a hermit !!!!

How dare you call my friend ''old''???
A good women makes sure he doesnt get a heart attack,she'll be gentle but i guess you are to young to know.