Which method do you think is best to become healthier?

[Anonymous]

Common knowledge tells us that when we eat more calories than we need, we gain weight; and if we eat less calories than we need, we lose weight. But I wonder what happens if less emphasis is put on the weight or number on the scale and more emphasis is put on the body composition and fat distribution.

Let's take a 250-pound, 6'2'' man. He is the archetypical fat guy, eating too many high-calorie, low-nutrient food products. But one day, he decides, out of the blue, that he just does not want to eat junk food anymore. He wants something new for a change and tries to shop for some cheap, healthy food products at his local supermarkets. He makes sure that his diet is balanced and enough to build muscle through intense resistence-training. Riding a real bicycle can be a form of aerobic, cardiovascular exercise as well as a form of resistence-training (especially if you are trying to ride upslope). To train his upper body strength cheaply, he does bodyweight exercises and educates himself on proper form to avoid injury. His goal is not to lose weight, but to change his body composition, so that he has more muscle than fat, while remaining at the same weight. So, he continues to eat at a calorie surplus, but this time, with good food to supply the growth of muscles. He hopes to remain a big guy, but with more muscles than fat.

Which method do you think works best? Do you think people should eat at a calorie deficit to lose weight, or do you think people should eat at the weight-maintenance level or at a calorie surplus with the intention of changing the body composition especially in regards to building more muscle through weight-lifting, bodyweight exercises, and resistance-training in aerobic exercises?

Eat at a calorie deficit to lose weight

Eat at a weight-maintenance level or calorie-surplus to gain muscle and change body composition

[Tephra]

Eating less and doing cardio will not only lose fat but burn muscle as well. Muscle helps burn fat so that's not the best option. You'd want to do "flexible dieting", which is counting macros. Macros is consists of three components: protein, fat and carbs. You want to lose fat and burn muscle best way to do it is: Eat more protein, have less carbs (or better none), keep fats to a minimum (less). Protein helps build muscle and keep lean, carbs are a high source of energy, don't burn that energy it turns into fat, and obviously fat becomes fat. The beauty of protein is that it doesn't get stored as fat, it goes to muscle. So that's the science behind a low carb and fat diet. Second most important factor is to not restrict your diet to a 1200 calorie diet, dumb idea and you lose muscle mass that way. Calculate how many calories and macros you need to eat in order to lose weight and keep lean (there are many online calculators and apps such as "myfitnesspal")
With regards to training; switch it up every week, make every session a challenge. Keep it a mixture of cardio, weight machines, free weights, HIIT. Highly recommend HIIT and free weights, they are the best for burning fat and building muscle. You can find heaps of training videos on youtube or tutorials about different exercises, however nutrition is something you must know like the back of your hand
Focus on nutrition as 80% is based on food, 20% based on exercise. You stop eating junk food, you will start to see results immediately. I lost 5kg's from not eating fast food/junk food :) Make sure you also switch up calorie intake as well so for 2 weeks eat 1300 cal, then next 2 weeks, 1500, then 1400 then 1300 then 1500 - keep your body guessing is the key! ;)

[miamigirl1970]

In March of this year, I started out to loose 60 pounds by December 1st, but leaving my caloric intake under 1100 per day, and walking a minimum of 4 miles a day or at least 22 miles in a week. I have sixty plus days left and I have lost 47 pounds. I changed my eating habits, and made committed to the movement every day. The toning will come after my pounds are completely gone! It might differ per individual as to what is right. A weight lifter might think differently than this woman just trying to look fit!

[Asker]

Eating only 1100 calories seems a bit low, don't you think? I've heard that the older you get, the slower you have to lose weight. Usually, people recommend 1200 calories as being the lowest limit for steady weight loss for women of reproductive age. A drastic weight loss can lead to yo-yo dieting. Instead of losing weight by a certain date, maybe you should make a lifelong commitment to move toward to a healthy weight. That way, you have more time, less stress, and live life to the fullest. :D

[miamigirl1970]

I have no stress, but thank you. My physician thinks I am doing great. I have kept off what I have lost, and 60 lbs in 260 days was really quite normal for people really trying to get weight off. The only physical problem I have encountered is dehydration and mineral depletion from extra activity. so I intake more vitamins and mineral and drink water lots of water... This will be a life long change of habit I am in no race with myself, but I am a goal setter, I work better that way! Thanks though

[Anonymous]

I dont eat junk food but i do eat things that aren't real meals like a jar of peanut butter with a head of lettuce and eat as much as i want and it seems to give me a calorie maintenance since i've been more or less the same weight for about 5 years now.

[Opinion Owner]

I workout mostly doing calisthenics and yoga when i feel restless and use creatine and drink coffee also i often get to caught up in things to cook anything complex and don't order takeaway ever so end us eating oats or oversided omelets or cooking a lot of something and eating it cold over a few days.
thats my honest diet and exercise plan

[akadatank44]

Niether. Low carb high protien diet mixed with HIIT and resistance training aka wright lifting. It will help preserve muscle and loose only fat.

[Bananaman177]

Listen to this guy.

[Asker]

Without a gym, riding on one's bicycle is a form of high-intensity interval training, resistance training, and cardiovascular exercise, especially if one lives in a very hilly region. Knowledge of changing gears and traffic safety are instrumental in becoming an effective cyclist. A bike is an excellent form of transportation. It doesn't require any form of energy, except yours. So, you have to eat good fuel to power the bike.

[Asker]

Stretches and bodyweight exercises are also free. If you have dumbbells at home, then you can lift those or put them in a bag and lift the bag as a combined weight. Learn proper form to avoid injury.

[OlderAndWiser]

I follow a low carb diet and I believe that it is healthier than any diet built on a caloric theory.

[JohnDoe3000]

A if you're woman, B if you're a man, basically. Though exercise isn't gonna be enough when you're a really fat man.

[capturemyheartnow]

B is the best option under the circumstances that you have stated above.

[Winter_Storm_Guy]

Eat a well balance meal with doing 30 minutes day walking program.