Diet Tips to Lose Weight

Your body weight fluctuates up to 5-6 pounds a day.

Though if you are getting older it can happen. Age?

Unless you ate an excess of 21000 calories over you daily baseline in the past 4-5 days, then it's probably just normal fluctuations, probably due to eating tons of salt or consuming alcohol. It should come off within a few days.

Otherwise, if you want to lose weight, eat less. It's as simple as that.

Gaining temporary weight is normal over the holidays. 6 extra pounds doesn’t mean you’re no longer lean and fit.

Go back to your regular eating and exercise habits and you’ll lose the extra weight. Don’t try to lose it as fast as you can, don’t do anything drastic. Try not to stress about it too much. Constant anxiety and rumination about your fitness/weight/appearance is an awful way to live. Speaking from experience.

If you’re constantly hungry, your body is telling you you’re not eating enough. This puts you in danger of underfueling, which causes a whole host of problems. I suggest you add some snacks, like an apple with peanut or almond butter or whole wheat pretzels with peanut or almond butter or hummus, to name a few. Also, don’t be afraid to eat carbs. Oatmeal, quinoa, brown rice, rye, etc, are healthy and your body needs them. Especially if you do a lot of cardio (like, you know, running).

Could you give us an idea of a typical day of eating for you along with your physical activity levels? There are many reasons why you may feel hungry and lethargic when dieting. You may feel terrible because you are in too much of an aggressive caloric deficit. In addition failing to eat a diet sufficient in diatary protein, fat and fiber can leave you feeling hungry, as these nutrients increase satiety. I know many people recommend a high carbohydrate, low fat diet for runners, but this does not work good for all individuals. Personally, if I eat a low fat meal, I feel like I straving shorty after.

Probably water gained through carbs and salt, as mentioned. You¨ll probably "lose" 3-4 lbs after a week of running again without even trying.

Tip: Eat fibre and clean meat, such as chop doug which will leave you full for long.

Run6556 wrote:

Probably water gained through carbs and salt, as mentioned. You¨ll probably "lose" 3-4 lbs after a week of running again without even trying.

Tip: Eat fibre and clean meat, such as chop doug which will leave you full for long.

Why you gotta eat Doug?

My typical fluctuations are in the 178 - 182 range, and I weighed in at 186 on Sunday which is what caused the concern.

As far as diet, when I was on holiday it was three square meals with plenty of snacks and alcoholic beverages, I'd say 3-5 drinks a day.

Now the diet is something like oatmeal in the morning, sandwich at lunch, and dinner - some sort of meat usually with vegetables and a carb source (potato, rice, pasta, etc). And no alcohol, just a cup of coffee in the morning and water the rest of the time.

If YMMV were still alive, he'd crap all over this thread. I kinda miss the kook.

local sheep wrote:

My typical fluctuations are in the 178 - 182 range, and I weighed in at 186 on Sunday which is what caused the concern.

As far as diet, when I was on holiday it was three square meals with plenty of snacks and alcoholic beverages, I'd say 3-5 drinks a day.

Now the diet is something like oatmeal in the morning, sandwich at lunch, and dinner - some sort of meat usually with vegetables and a carb source (potato, rice, pasta, etc). And no alcohol, just a cup of coffee in the morning and water the rest of the time.

if you hit 186 over a couple of days, then that weight is real. That did not happen over thanksgiving but likely took 2 weeks.

I may have the exact numbers wrong here but 1 pound gained = 3,500 excess calories (e.g. Calorie Intake - Calorie Burn >=3,500). I would say it takes some work to gain a real pound a day (figure 1,500 calories burned by just being awake all day).

Anyways - if the 186 is real, the math needs to be reversed...3,500 deficit in one day is not possible (unless you're running a marathon?) so hence why losing 1 pound a week is considered safe. It is pretty easy to run a 400-700 calorie deficit per day and 400-700*7 gets you to 2,800-4,900 calorie deficit per week = there ya have it!

Slow and steady - you can get to 180 comfortably by xmas and enjoy the holiday.

Thanks! This is what I needed.

Take a few day off from eating just like you would after a marathon

False alarm on this post. Literally 3 days of clean eating and I'm back to 180. Had to just be water weight like everyone was suggesting.

local sheep wrote:

False alarm on this post. Literally 3 days of clean eating and I'm back to 180. Had to just be water weight like everyone was suggesting.

Thx for letting us know. For all of you (now when xmas is coming); Remember this!! Water weight isn't dangerous, and it will happen during xmas.

This is definitely teetering a bit on disordered eating, so be really careful if you choose to consider it, but if you are running considerable mileage, let yourself eat until you are full once a day, and you’ll shed weight. For about 2 weeks I would go until I was very hungry and then eat until I was fully satisfied once a day. I could eat spinach at any time of the day as well. I could visibly see changes in bodyfat day to day.

bopper wrote:

This is definitely teetering a bit on disordered eating, so be really careful if you choose to consider it, but if you are running considerable mileage, let yourself eat until you are full once a day, and you’ll shed weight. For about 2 weeks I would go until I was very hungry and then eat until I was fully satisfied once a day. I could eat spinach at any time of the day as well. I could visibly see changes in bodyfat day to day.

You're not wrong, mate. How do you deal with the other 50 weeks in the year?

Rick Sanchez wrote:

Run6556 wrote:

Probably water gained through carbs and salt, as mentioned. You¨ll probably "lose" 3-4 lbs after a week of running again without even trying.

Tip: Eat fibre and clean meat, such as chop doug which will leave you full for long.

Why you gotta eat Doug?

I meant minced meat*