Weight loss ideas

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Anybody can post any weight loss ideas here.
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So, here's my problem. I'm close to 5' 10", about 190ish lbs, and my problem is: I can't stay away from the foods I love! And coupled that with the fact that I do run regularly every day, it's still tough for me to lose weight!

My problems: No motivation, can't follow a strict diet, doesn't know how to exercise outside of running and that!

I just need some help so I can lose at least 10 or at the most 50 pounds. What are some surefire ways to help me reach that goal?

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Simple man calculate your daily calorie intake

then make sure to eat 500 calories under your total per day.

scientifically proven to work

make your fav soup or have a fav tinned soup you love and then when you usually eat meals have 1 metric cup of it and then 1/2 hour later have a half serving of your normal lunch/dinner. It is an easy way to drop weight and restrict calories.

I always check labels and if there are no labels I check calorie counter sites. Say I am eating a large orange, most oranges don't come with nutritional content labels so I google "How many calories are in a large orange" and the calorie counter sites that show up in the results will let me know how many calories and what exact kind of calories are in a large orange.

Something that helped me a ton was making a common diet list. I would figure out the amount of calories I need per day. How much fat, carbs, and protein I need to feel healthy and lose weight. I then find foods I can eat every day with the intentions of not exceeding the daily limit and I make myself a every day list of the foods I will eat. If I get bored of a certain food, I replace it with something that I enjoy that has very similar nutritional content. I also allow myself one cheat day out of the week where I basically eat whatever I want. This paired with lots of hard exercise mostly cardio and bodyweight exercises helped me go from 180 to 120 in about 5 or 6 months.

My, um, objective is to look very nice w/o a shirt, ya know.

What kind of foods should I eat in mah specialized 'diet'?

It depends on how your body works and what kind and how much exercise you do. I ate fish usually every day (Fillets for healthy fat consumption + Vit/Min and canned for protein a little bit of fat, and vitamins/minerals.) Plain potatos with spices for carbs and vitamin/minerals and sometimes with butter if it's a really hard day of working out since I'll be burning a lot of fat. Lots of different evegetables... Raw and cooked. a little bit of fruit here and there... 0%-1% milk for protein, carbs, fat and calcium. Plain Yogurt is good for the same reasons, if that's too bland I add a little bit of fruit to make it better. Egg whites is a good source of protein but pretty bland tasting. On Whey has great tasting and pretty cheap fast acting protein powders and they are low in sugar. My fav is cookies and cream flavor... I would take a multi-vitamin daily and make sure to consume food with lots of antioxidants as well and some drinks for protective reasons.

Now my the next Q- exercise. What do to about that?

Two simple rules for weight loss:

1. Eat less.

2. Exercise more.

Um... I asked for what exercise routines I can use.

The thing that has helped me the most is intermittent fasting.

Uhm, try another type of cardio exercise. Why, you ask? Your body's not adapted to it yet. Like I lost 40lbs from dieting and ice skating everyday, right, but then the weight loss stopped after a while. Why? Partially cuz I got less strict on the diet, but partially because my body's adapted to ice skating. Now what I used to be huffing and puffing around the rink, I can do half asleep. People don't take this into account with exercise and calories spent. Your body's adaptation. So running, unless you do more running or a different kind of running (ie, sprints) your body has adapted to the workload you've placed on it, and it's part of just the daily routine. However, if you find a different activity, you'll then have to adapt again to it, and you'll lose weight in this process. For example, my friends will huff and puff walking up a hill, and I can just be walking and it'll just be conversation pace for me. John Broz, an Olympic lifting coach, I love his metaphor on adaptation, mind you he's crazy as f**k (as are most high level Olympic lifters) but I think the metaphor is a good one.

So pick any activity you've not done before, and do it.

As far as diet, I can't give a ton of recommendation. I managed to lose a lot by cutting calories, and eating more protein and lots of veggies and fruit, with little carbs. I'd say not cut out whole food groups, and more just cut caloric intake. You can do keto diets and crap like that, but I don't feel like those are good if you're athletic as I tend to feel like s**t on them. Your results may differ. I'd say for quicker weight loss, you can pretty much just eat a ton of veggies and fruit, like eat as much as you want, and the pounds will come off, as veggies aren't very calorically dense. One thing regarding carbs, carbs aren't bad, but some carbs are better than others. Like rye bread is better than wheat, for example. Wheat in particular, the kind we have now, dwarf wheat, isn't good. So for carbs, I have better luck with starchy veggies like potatoes, planning to make my own rye bread, though.

I think the main important thing diet wise, if you don't already do it, is avoid processed food. Cook everything you eat yourself from scratch. I can usually maintain weight if I cook everything myself, regardless of caloric intake, but then give me fast food or frozen food and I balloon. So, main thing is just learn to cook.

EDIT:
As far as losing weight, don't try to "lose weight" try to lose fat. I'm 195lbs at 5'9, but I'm 18-20% bodyfat, which is not a great bodyfat number, but it's not a bodyfat people immediately go "omg so fat!!11" at or anything. But for me, if I tried to fit into the BMI scale, it'd be concentration camp weight for me. So assuming 19% bodyfat, my lean bodymass is 158lbs, my weight with no fat. So with ZERO fat, my BMI would still be 23. I'd have to be at like 6-7% bodyfat to even hit a 25 on the BMI scale. I settled at 195 with weightlifting, before that I was 180 at likely the same (or possibly higher?) bodyfat. Most people would say I look better with the added weight, because it's not fat, tshirts fit better due to wider shoulders, etc. So try not to look at it as "pounds" and try to look instead for losing fat.

If you wanna do weightlifting, it'll help you lose weight, however it's sort of hard, as you end up going through "bulk" and "cut" cycles. The best thing weightlifting does is raise your metabolism, but in itself, it doesn't burn lots of calories, it burns some (especially Olympic lifts) but the main thing is a better metabolism. I can eat like everything I see and not gain much weight now. The other thing too, as I said in the above paragraph, you'll likely gain more weight on the scale, too.

Good luck! I've still not attained "beach body" but that's due to reasons of other than my exercise plan, like not getting enough sleep and being super stressed.

This is my routine...

At work: Stairs instead of elevator. Going for walks at ten and two instead of drinking coffee. Walking to and from the seafood & sushi place instead of driving to MacDonald's.

At home: Treadmill, 30 minutes each day. Walking 4 blocks to and from the market for the fresh veggies every-other day. Push-ups, sit-ups, and leg lifts with my wife two or three times each week.

Congrats from going from obese to not obese, but he's trying to get to like 10% bodyfat, which requires a bit more effort.

In that case, the most effective means involve starvation and forced labor.

Well, for a simpler idea you might try eating wheat/ grain free for awhile. I was reading an article the other day of a runner that mentioned he had difficulty loosing weight. He tried eating a wheat free diet, and as a result lost a good amount of weight the first month. Might be worth an experimental try.

"Weight loss is just the start!"

http://www.wheatbellyblog.com/2012/09/w ... the-start/