Hello there,
I would like to talk to you about my issue and i hope to get some support .
Last summer i've been making exercises such as jogging everyday about 2km.
i lost about 5kg the first 3 weeks but i couldn't keep it.
once i stopped i got them back again.
i am about 179cm and 81kg now i wanna reach 75kg but it never works.
i was surfing a website since quite a while and i m doing some progress but it doesn't look enough yet
any ideas or diet program to lose 5kg in a short term AND KEEP IT?
Thanks in advance.

Dany

I haven't had any progress in the last few weeks, I've been told to up my time running since you only really start burning fat 20 minutes into the run... I'm starting to run for 30 min a day now for the next few weeks, then increase my time again by 10 minutes.

How many calories are you eatin?

Chip

Actually i eat lot of bread
and fast food because i spend most of my time outside.
i m just looking for a diet program to keep my weight stable after losing some KGs.
I mean every time i make progress to lose weight and achieve my goal i gain them again few weeks later.

Well, if you're eating fast food...it's going to be tough. Just switching to salads or subs might help..in anycase, avoid fries and burgers and such.. You have to keep eating healthy and living a healthy lifestyle to make sure the lost weight doesn't creep back..

heavy_guy, What you need to do is count calories.

Chip

* Myth: Running, cycling, or other cardio activities are more fat burning once you've been doing them for more than 15 or 20 minutes.

The Truth: Technically, once you've been exercising for 15 or 20 minutes, your body has made the shift to using a higher percentage of fat for fuel. But again, if you're trying to lose weight, it's about the total number of calories burned, not necessarily the fuel source.

For example, say that at rest you burn up to 60 percent fat. When you enter the initial phases of intense exercise, the ratio changes. You may now burn only 30 percent fat because your body is using quick-energy carbohydrates. Once the exercise is sustained, the body switches back to using a higher percentage of fat to fuel the movement (up to 75 percent fat). In this aerobic phase of exercise, a higher percentage of fat is being used for energy. But if you aren't working out for a very long period, you may still burn more total calories and, therefore, more fat calories working out harder. Put another way, if burning as many calories as you can is the best way to lose weight, even a dummy can figure out which activity of the following is going to give the best results (answer: jogging and sprinting), even though their fat-burning quota is on the low end of the ratio.

Source: Dummies::Busting the Great Myths of Fat Burning

cutting out white bread and fast food will make a huge difference.

Thank you very much, this is about the only sensible piece of advice here, along with Troutman's counting calories advice.

To the OP, thermodynamics is very simple. If you consume more energy then you expend each day, you are going to gain weight, and definitely have a hard time losing it.

If you consume less energy than you expend each day, you will experience said weight loss.

Yes, there is a lot more that goes into it, but this is very basic thermodynamics here.

Upping your exercise is not the way to go. Nutrition is the primary variable in any weight loss equation, and I would be willing to put a lot of money on it that this is the area that you are screwing up.

FYI, a very generalized rule of thumb for determining your maintenance caloric intake is to multiply your body weight by 15. That means, 15 calories per pound of body weight gives you a ball park figure for determining your maintenance.

If you don't know what maintenance is, it is simply the estimated caloric intake where you will be burning roughly the same amount of energy as you are consuming each day, hence, maintaining your current body weight.

From there, simply begin to reduce your caloric intake in small increments based off of your maintenance until weight loss begins.

Of course, what you are eating is also important, but digest this first.

There is something I have found is the easiest thing in my diet and does make a difference. It gets close to the "effortlessly" loosing weight. Eating only fruit in the morning, before lunch. I eat pretty mcuh as much as I want, but only fruit, and it's done amazing things for me. I usually eat some around 9 and then another serving around 11. The amount depends from person to person, but I have something like half a pinapple and anapple, or greapefruit, strawberries, mango, etc. there are many combinations possible, but I usually try to mix something of a "base" sweet fruit, like canteloupe or papaya with more sour ones like grapefruit or apple. I usually find that although I eat what seems to be large quantities, it's only about 350 calories, and it keeps you very well satisfied, delivers lots of vitamins and nutrients, and helps cleanse you. This alone I think has helped tremendously in loosing some weight. Try it heavy guy.. and let me know.

Have you considered that you are eating for emotional issues ?
If so, all the dieting and exercising in the world will be nothing more that a temporary solution at best. You might make some progress, but will "self-sabotage" your efforts until your "issues" are dealt with.
I lost 35 lbs in 8 months by dealing with my issues.
I don't think I'm allowed to put links on here...email me if you like.

Just a thought here, but I think part of the problem is the "short term" mentality. From previous personal experience I've found that any weight loss achieved with a "short term" mindset pretty quickly led to a regain because whatever methods I was using to get the short term results weren't things I was able/willing to keep for for a life time.

Counting calories is boring and a real challenge if you eat out more than you eat in, but unless you do it you don't really know how much you're taking in...and if it's fast food I'm betting it's a heck of a lot more calories, saturated fat and sugar than you think.

You said you were running every day but "couldn't keep it up"..was it a scheduling conflict? time crunch? injury? boredom with running? cause whatever the reason, you can find a way around it....but like watching your food intake, it's pretty pointless to undertake an exercise routine that you can't sustain on at least a semi-daily basis. If you just generally hate running (lots of people do) find something, anything, that you enjoy enough to not only do, but keep doing after you've met your goal weight.

Maybe with an aid by a CLINICALLY PROVEN fat binder pill, it'll help a bit?

Thanks for the advices guys i really appreciate your concern.
but i prefer to stay away from pills as much as possible. i am seeking for natural way to lose weight.
i've been reading at dietadvices dot com since a while. i learned many basic things to lose weight but i hope i m not wasting time there.
anyway i stopped eating bread lately and fast food i m focusing on salades and things that doesn't contain much calories.
i hope it works fine wish me luck!