(This is based off how I lost my weight, and hopefully it works for you)
One thing to keep in mind is, I have been a vegetarian for 4 years, and recently became a vegan going on 2 months. Since I became a vegan, I consume no trans fats because it is simply impossibly considering trans fats are in meat and dairy. Trans fats and saturated fats are bad! Mono and Poly unsaturated fats are good for you and essential for the body. So dont go nuts eating foods with 0 grams of fat, because some fat is actually good for you.
Weight loss was easy for me because I DIDNT DIET! I ate whatever I want, I just made sure it was in moderation. I also cut out all fast foods completely. Since Im a vegan now I make all my own food. For omnivores like you guys, it should be easy finding foods that are low in fats (trans and sat) and reasonable in calories.
Metabolism...
I have read a lot and I understand that an easy way to lose weight while eating a lot, is increasing your metabolism. The way you can do that is by having scheduled eating. (ex. Eat 5-6 times a day with 2-3 hour breaks inbetween each meal) The average male consumes up to 2,000 calories or more a day. I eat 1500 calories...
A pound of weight is equal to 3,500 calories, therefor in theory, if you cut out 500 calories from your diet a day, you will lose 1 pound in a week.
Some meals I eat...
Breakfast-Breakfast bars or Organic Cereal w/ Fruit
Snack-Scoop of Peanut Butter w/ Fruit
Lunch-Sandwich (PB&J) or (Vegan Sandwhich) you can make any kind of sandwhich you like, just go for low fat mayonaise and lean cuts of meat like turkey.
Shred for 1-2 hours...
Snack-Protien Shake (Important after a workout) I drink one right after I shred.
Dinner-Tofu, Mashed Potatoes, Side of Veggies, Rice and Beans. Anything you please... But, try to keep it low fat... If you like fried foods, use canola oil. Try to add vegetables with your dinner, and salads are great side dishes, because they trick your body into being more full.
Some other great snacks are; low fat yogurt (I get soy yogurt from a local healthfood store), granola bars, any type of fruit or vegetable, and pita bread with hummus is great!
Drink 8+ glasses of water... Dont drink calories! and Coffee is terrible if your trying to lose weight.
Since Im on a 1500 calorie diet, I try to eat around 300 calories or less each meal. Heres a website if you wana find out how many calories you should intake for weightloss.
http://www.freedieting.com/tools/calorie_calculator.htm
Workout/Exercise
We're all lucky here, because we all SHRED! Footbag is an amazing aerobic exercise, and it will increase your metabolism for hours after playing. I shred 1-2 hours every other day. So 5 days of shred out of 7, for up to 10 hours. Another thing thats important is mixing your aerobic exercise with your weight training. I lift dumbells in 2 sets with 5 reps each (10 curls each arm). I do this atleast 5 times a day. Weight training wont increase your metabolism, but it will increase your resting metabolism (when you sleep or arent active). So try to get some weight training in your day.
I like to do little exercises in between meals to increase metabolism (sit ups, push ups, ect...)
Important notes...
Protien is very important, especially for someone like me who eats a vegan diet. Protien shakes are very important, and I try to have one after every shred session. Protien rich foods are great because its hard for your body to process them, meaning your body is struggling to break down what your eating, therefor an increase in metabolism.
Calories... When you find out how many calories you should intake, try to zig-zag them in your diet. Meaning if your on a 1500 calorie diet, try to eat 1600 calories one day and 1400 the next, this will confuse your body and will aid better for weight loss in the future (The website I posted has a feature that will Zig-Zag your diet for you) Another thing is, try to have a day where you eat ANYTHING!!! Yes, I said it, anything you want!!! If you have a day where all you eat is chocolate and fried foods, you will confuse your bodys metabolism, and when you go back to the 1500 calorie diet the next day, you will be helping the zig-zag even more. The day I splurg in eating anything is saturdays, I eat tons of vegan Ice Cream and go to a local vegan restaraunt called Kayas' Kitchen... YUMMY!
Eat whenever you want... Dont believe people when they say eating passed 8pm is bad for you... Thats wrong. Ive heard of body builders who eat 8 times a day. They set there alarm to go off in the middle of the night so they can wake up and eat there last meal. Just make sure your staying within your calorie limit for every meal, and you will be fine.
This is how I lost weight in the past couple of months, and I really hope it works for you. Let me know if you have any questions or concerns on the matter. Thanks for reading.
and... No dairy (Eggs, Butter, Milk, Cheese) And you are totally right about the fats. I try to have a little good fat in my diet (Mono/Poly Fats) because they are essential for the body and I have posted this earlier. Thanx for the consideration though.
