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Biggest Loser 2013 - Health and Nutrition edition

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Biggest Loser 2013 - Health and Nutrition edition

Old 01-05-13, 12:53 PM
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Re: Biggest Loser 2013 - Health and Nutrition edition

Originally Posted by JimRochester View Post
Water is much better than diet soda, the sodium does make you retain water which will appear to make you heavier. Plus There are limited studies showing diet soda increase cravings and trick your body into thinking it is taking in sugar which will increase weight. Don't know if I believe any of that stuff but I did give up the diet soda just to be safe. Now I'll drink it on ocassion. It's still better for you than regular soda or alcohol.
You are right. Diet Soda in and of itself does not cause you to gain weight. But studies show that sweets (any sweets) "trigger" you to want more and eat more. I was successful in fighting that. However, I was not drinking enough water. Like some days I would have none! Coffee and diet soda was it.

Now I'm getting in the habit of drinking an 8 oz glass of water soon as I wake up in the AM. The, for now, 16 oz bottle water in the morning and one in the afternoon. And still have a diet soda on occasion. But got to tell you, even just a few days with water and don't have the diet soda craving near as much.
Old 01-05-13, 01:20 PM
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Re: Biggest Loser 2013 - Health and Nutrition edition

I drink 1.5 to 2 gallons of water a day. I have a 64 oz glass, and I fill it up with water 3-4 times a day.
Old 01-05-13, 04:23 PM
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Re: Biggest Loser 2013 - Health and Nutrition edition

I have a big 2 litre bottle of water that I drink all day long while I'm in the car.

When I'm home and in the mood for something with some taste, I'll pour some icewater then top off the glass with 1" of 100% fruit juice. It's enough to add some taste without a ton of calories. In fact I could drink 7 or 8 glasses of water and end up with one glass of juice.
Old 01-06-13, 07:57 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

I began last year at 310, dropped to around 273, I got to back up to maybe 285 by Christmas. After Christmas I began to go to gym twice on my days off and eating slightly healthier, I am at 279 right now, I wouldn't mind getting to 260, maybe 250 if I get really dedicated. Last year I did reach a goal of running a mile non-stop, I'll try and add to that this year.

One of my biggest problems is I used to weigh 450ish a decade ago(tough to say since scales didn't go that high but I am 6"1 and had 54-56 inch waist now 42-44) and have excess skin. I don't know how much that skin weighs, plus makes it tougher to see any gains from lifting weights.
Old 01-06-13, 08:31 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

My sister had gastric bypass and part of that followup surgery is the removal of extra skin. I have extra too but not from that. I've never been that fat. Just as you get older you start to look like your birthday suit needs pressing.
Old 01-06-13, 06:26 PM
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Re: Biggest Loser 2013 - Health and Nutrition edition

Originally Posted by mh4268 View Post
I began last year at 310, dropped to around 273, I got to back up to maybe 285 by Christmas. After Christmas I began to go to gym twice on my days off and eating slightly healthier, I am at 279 right now, I wouldn't mind getting to 260, maybe 250 if I get really dedicated. Last year I did reach a goal of running a mile non-stop, I'll try and add to that this year.

One of my biggest problems is I used to weigh 450ish a decade ago(tough to say since scales didn't go that high but I am 6"1 and had 54-56 inch waist now 42-44) and have excess skin. I don't know how much that skin weighs, plus makes it tougher to see any gains from lifting weights.
Originally Posted by JimRochester View Post
My sister had gastric bypass and part of that followup surgery is the removal of extra skin. I have extra too but not from that. I've never been that fat. Just as you get older you start to look like your birthday suit needs pressing.
I've lost a 100 lbs and don't have that issue at all. I'm wondering if because I purposely loose weight very slowly.
Old 01-06-13, 06:31 PM
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Re: Biggest Loser 2013 - Health and Nutrition edition

I lost an average of 1.89 lbs a week and I have inches and inches of excess skin. According to a plastic surgeon I met with it's genetics. There's nothing you can or cannot do, it either goes back or it doesn't. I'm undecided about surgery but it's a no for now.
Old 01-07-13, 05:05 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

You are young enough just wait it out. My sister was already in her mid-fifties when she had the surgery. If you've ever seen old people in a locker room they are a baggy lot.
Old 01-07-13, 10:49 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

Can someone tell me if this is bullshit or not?

It's the "3-Day Military Diet", which claims that you can lose up to 10 pounds in 3 days.
I looked around the web, and I haven't found anything that refutes it's claims.

[spoilerized for size]
Spoiler:
The "3-day Diet" or the "Military Diet," is a short term plan in which many people have found great success. A military gentleman who attended our church some years back introduced this diet to some in the church. It was my understanding that military people use this diet when they need to get in shape quickly.

Yes, I tried the diet myself, and the first time I only was able to go for two days because of hypoglycemic symptoms (Or so I thought). I lost 5 pounds in two days. Two of my friends went on it and both of them reported an 8 pound loss in 3 days. Then, after some time had passed, I began to realize that the weakness and shakiness may have just been from sugar and/or caffeine withdrawal. So, I'm currently doing it again but do not plan to post any more results until I have reached my goal (or at least near it). At that point, I will probably just write up my results in the form of my own personal success story!

- The Actual Diet Plan

I have posted this diet for informational purposes only! I am not responsible for anything! Please check with your doctor before starting this diet.

3 Day Diet

DAY 1:

Breakfast--1/2 Grapefruit, 1 Slice of Toast, 2 Tablespoons of Peanut Butter, and Coffee or Tea

Lunch--1/2 Cup of Tuna, 1 Slice of Toast, and Coffee or Tea (any brew, as long as it's caffeinated)

Dinner--3 ounces of any type of meat, 1 Cup of Green Beans, 1/2 Banana, 1 Small Apple, and 1 Cup of Vanilla Ice Cream (YUM)!!!

Tips to Try:

•Warm the apple and/or banana and eat them over the ice cream. Delicious!
•Cook the green beans with the meat or simmer them in the broth. Mmmm

DAY 2:

Breakfast--1 egg, 1 Slice of Toast, and 1/2 Banana

Lunch--1 Cup of Cottage Cheese (Or 1 Slice of Cheddar Cheese), 1 Hard Boiled Egg, and 5 Saltine Crackers

Dinner--2 Hot Dogs, (no buns), 1 Cup of Broccoli, 1/2 Cup of Carrots, 1/2 Banana, and 1/2 Cup of Vanilla Ice Cream


DAY 3:

Breakfast--5 Saltine Crackers, 1 Slice of Cheddar Cheese, and 1 Small Apple

Lunch-1 Hard-Boiled Egg, and 1 Slice of Toast

Dinner--1 Cup of Tuna, 1/2 of a Banana, and 1 Cup of Vanilla Ice Cream

This diet works on chemical breakdown and is proven. Do not vary or substitute any of the above foods. Salt and pepper may be used, but do not use any other seasoning. The diet is to be used for three days at a time.

In three days you should lose up to 10 pounds. After three days of dieting, you can eat your normal foods, but do not over do it. After four days of normal eating, you may start back on the 3 day diet again. You can lose up to 40 pounds in a month if this diet is followed precisely.

This is a safe diet and can be used by many different individuals and body types. Exercise is recommended.

REMEMBER: Do not eat/snack between any of the meals!

NOTE: Coffee or tea for the first two meals of Day 1 only. Water only from then on. Water intake is always unlimited anytime. (Within reason, of course, don't make yourself throw up).

Food Choices Explained
Toast = 1 slice of any type of bread but preferably whole wheat bread. Can be toasted or ate without toasting.

Peanut Butter = Can be home pressed or bought by the jar for convenience. Choose brands with less sugar (such as JIF®). Can be crunchy or smooth.

Coffee or Tea = Plain, black coffee or tea that is caffeinated. Nothing added.

Tuna = Fresh or Canned tuna fish.

Any type meat = Exactly that, any type of meat, May be fresh, or canned meat. Includes but not limited to: Seafood, beef, pork, or poultry. If opting for canned or deli meat, buy the lowest in sodium and fillers, and the closest to fresh as possible.

Vanilla ice cream = Plain, straight, and regular vanilla ice cream. Nothing added.

Egg: Where it's not specified, the egg can be cooked in any manner that you prefer. For a hard-boiled egg, start in cold water and bring to a boil. After water begins boiling, cook for about 12 minutes.

Saltine crackers = Plain soda crackers. If not available, just use plain crackers.

Hot Dogs: Beef franks, turkey franks, etc. Franks with only one type of meat. The cheap, mixed meat wieners, with unhealthy fillers, are not recommended.

Slice of Cheddar = About two ounces of cheddar cheese.

TESTED AND APPROVED ADDITIONS

•Splenda
•Small amounts of mustard
•Small amounts of relish
•Lemon pepper
•Sugar free gum and mints
(Will add more as I do further tests

SUBSTITUTIONS
Please read this entire section, I feel that it's important!

If you've read the whole diet plan above, you will have read that there are to be no substitutions on this diet. It says that for a reason. It's not so that we can make you eat yucky food or to make it sound diet-ish, (my own word). The foods on the menu work together and provide the proper chemical reactions in the body that will boost metabolism, provide energy, help with sugar swings and jump start the fat burning process.

However, I'm bombarded with questions on substitutions everyday, and I felt that I should comply to some of your requests and do a little research. For the record, "I still DO NOT RECOMMEND substitutions." The results are not guaranteed. I'm only providing this resource, based on research, for your convenience and due to the popular demand. If you choose to substitute, you do so at your own risk.

I understand that some must find an alternative due to health and medical reasons. I completely understand your dilemma, and it is for those people that I truly dedicate this section. Omitting a menu item because you do not like the taste is really not the best reason to skip it. Please do not complain that you have had less than expected results if you didn't try to follow the menu as close as possible. However, please know that I'm here for each one of you and I wish all of you great success, whatever your choices! That's why I do what I do. It's all about the end result and our health after all, is it not?

With that being said, I will fill you in on some of my research findings and we'll see how this goes. I encourage those who choose to substitute to post their results, both here, and on our Facebook page, and as to whether or not that you feel that substituting was a good choice. This will help others along their journey that may have the same questions.

*Substitutions can often be made by switching out with something that has the same nutritional value. Such as similar amounts of fats, carbohydrates, calories, vitamin content, protein and/or fiber.

1 slice of toast (whole wheat bread). "One" of the following =

•1 ounce (1/8 cup) of sunflower kernels (these are also gluten free, but refrain from the Planters brand which has traces of gluten)
•1/2 cup of whole grain cereal (such as Kashi Go Lean)
•1/2 high protein nutrition bar
•5 ounces of meal replacement shake
•2 ounces (1/4 cup) of low fat yogurt with 1/2 teaspoon of flax seed
Grapefruit =

•1/2 teaspoon of baking soda in a glass of water at least 30 minutes before eating. Use another piece of fruit in its place when you eat.
Banana "One" of the following =

•2 kiwi = 1 banana (so for 1/2 banana days have 1 kiwi)
•1 cup of papaya
•2 apricots
Peanut Butter "One" of the following =

•Soy butter
•Sunflower seed butter
•Same measurement of sunflower kernels
Tuna (Same measurement unless specified) "One" of the following =

•Cottage cheese
•2 ounces of cooked chicken meat (to replace half cup of tuna, 4 ounces for whole cup)
•Tofu
•Almonds
•Flax seeds
•Pumpkin Seeds
•Peanuts
Hot Dogs (Beef or Turkey Franks) "One" of the following =

•Veggie Dogs
•Bratwurst
•Beans or lentils, any type (4 0unces, or half cup per frank)
Small Apple = Another "fleshy" type fruit such as plums, peaches, or grapes

Egg "One" of the following =

•1 cup of milk
•1 Chicken wing
•1/4 cup of seeds or nuts
•2 slices of bacon
Vanilla ice cream "One" of the following =

•Same measurement of strawberry or banana flavored milk (not chocolate because chocolate contains caffeine)
•Same measurement of low fat yogurt with small amount of fruit
•Apple juice
Green Beans "One" of the following =

•Lettuce leaves with a few cherry tomatoes
•Tomato (same measurement)
•3 cups of raw spinach or 1 cup cooked and drained
Carrots =

•2 cups of fresh spinach ( or 1/2 cup cooked, boiled, drained )
•Same measurement of beets
•1 whole bell pepper
•( Or ) make a small salad with 1 cup of fresh spinach, 1/4 bell pepper and a few cherry tomatoes. May use salt, pepper, mustard, lemon pepper or lemon juice to season)
Broccoli "One" of the following =

•Cauliflower
•Beets
•Asparagus
•Brussels Sprouts
Cheddar Cheese "One" of the following =

•Cottage cheese, (1 cup to substitute 1 slice)
•2 Eggs
•2 ounces of ham
Cottage Cheese "One" of the following =

•2 Ounces of cheddar cheese (to substitute 1 cup of cottage cheese)
•2 Eggs
•2 ounces of ham
Coffee or Tea =

•Sugar free hot chocolate (the kind mixed with hot water)


Exercise!
MOVE IT! MOVE IT! MOVE IT!

Many have asked if they should exercise on this diet. The answer is "yes!" You should exercise on every other diet and this one is no different. Remember, this diet is used by the military! You don't find those people sitting on their rumps!

Exercise should also be incorporated on at least two of your days off. Now, the tricky part. The type of and duration of exercise depends on different factors such as current activity level and how lean you are.

If you are severely overweight, you might only be able to handle a brisk walk around the block until you get stronger. That's okay. just keep moving! It'll get easier eventually. Just don't give up. You may only be able to walk around the block this week, but next week you can try two! At the end of your journey you may be strong enough to run a marathon! It is possible!

If you are already active and have more muscle, go ahead and push yourself even more! You'll gain even more muscle and the more muscle you gain the more you can exercise!
You'll look leaner and more toned and will be much healthier in general.

Of course it's always wise, and recommended, to discuss your exercise program with a doctor, especially if you have medical/health conditions.

What about my 4 days off? I'm afraid I'll gain it back!
Gaining the weight back on the four days off is a concern for many. Granted, if you decide upon cheesecake and candy bars instead of your fruit you may gain it back indeed!

However, it doesn't have to be that way. As long as you keep up your good eating habits and stay active you will be able to keep it off. For those of you who may need help staying focused on the four days off, I suggest using a free service, My Fitness Pal. You can use it from your computer or mobile device. It's very handy and helps you stay on track and keep you informed. It even helps you keep track of your exercise!

Additional tips for your four days off:

•Continue to drink your water as before. Take half of your weight in pounds and drink at least that many ounces of water. Example: If you weigh 160 pounds, drink at least 80 ounces of water per day. (More is needed for vigorous exercise, caffeine intake, etc.
•Take dietary supplements, including a good multi-vitamin/mineral supplement. Some other good choices are Omega 3, herbal system cleansers, and food enzymes. (DO NOT take supplements during the three days of the diet unless recommended by a health care provider).
•Continue exercising.
•Continue eating nutrition packed food although in more variety,
•Use your four days off to refocus and prepare for the 3 days back on.

SOME OF MY #1 RECOMMENDED TIPS!
•Drink "at least" half of your body weight in "ounces" of water 7 days per week.
•Do NOT weigh again until the morning of the 4th day. (Weight can fluctuate during the dieting period and leave you discouraged. This is important so that you stay focused).
•Take the four day break between cycles to refuel, refocus. and reset your metabolism.
•Take your measurements. (If you're gaining muscle, the weight may not show on the scale as much as in inches lost because muscle weighs more than fat. But toning is VERY good! You can look lean with a higher number on the scale if you have toned muscle! That's the case with a lot of military people).
•Follow the diet exactly for best results.
•Exercise! (You can save your biggest workouts for your days off to save your energy if you're prone to weakness. Just exercise lightly on the three days, but be sure to really GET MOVING on those four days off)!
•Get support! (Whether it's a family member, weight loss support group, our Three Day, Military Diet Facebook page or the comments section below. Read of others success and mistakes. Reach out if you have questions or need motivation. Also, return the favor to others. You may be the very one that gives them the words that they need to succeed)!

http://blessedmommy.hubpages.com/hub...The-3-Day-Diet
Old 01-07-13, 05:16 PM
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Re: Biggest Loser 2013 - Health and Nutrition edition

Originally Posted by slop101 View Post
Can someone tell me if this is bullshit or not?

It's the "3-Day Military Diet", which claims that you can lose up to 10 pounds in 3 days.
I looked around the web, and I haven't found anything that refutes it's claims.
Didn't read it. But really don't need to. You can figure out if it could possible work for you just by doing the math. 3500 calories I'd about a lb. To lose weight you MUST have a net calorie deficit diet. Meaning, your burning more than you take in. Soooooo......

Look on line to find your base calories burned without exercise. This is the amount to maintain your current weight. Then figure the calories in the food and any exercise. See if it adds up....

Of course, doing this is not a receipt for success. Why do you need to lose so fast? Also as discussed many a time, weight is not an indicator of health. So doing this would likely have no impact on your overall health. Except maybe stress you out.

As an example, my base is right at 2,000 calories per day. That is how much I burn. Add in on average about 400 calories per day for exercise. So if I ate nothing I'd burn about 7,200 calories over 3 days. That is about 2 lbs.

To lose 10 lbs over 3 days you would have to have a 35,000 calorie deficit. That would be tough to say the least.

Last edited by Sdallnct; 01-07-13 at 05:22 PM.
Old 01-07-13, 08:27 PM
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Re: Biggest Loser 2013 - Health and Nutrition edition

Most of that is water weight im sure. Has nothing to do with cals. Some might be colon cleansing.
Old 01-07-13, 10:28 PM
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Re: Biggest Loser 2013 - Health and Nutrition edition

Originally Posted by deadlax View Post
Most of that is water weight im sure. Has nothing to do with cals. Some might be colon cleansing.
Yep. Most people lose a lot more weight than normal when they first start a diet, especially people that were eating a very high sodium diet before and go to a low sodium diet after. They lose all that retained water they don't actually need. So yeah, its definitely possible to lose 10 lbs in the first 3 days of a new diet, but 8-9 of those lbs are going to be water.

Just like on the Biggest Loser TV show, the big guys lose 20-30 lbs in the first week and then drop off to a more modest 10-15 lbs in the following weeks. That first week they really just lost a lot of water weight.
Old 01-08-13, 12:29 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

3500 deficit is a lb. 10 lbs deficit is 35000 calories. In three days that's 11,667 per day. You would have to run 116.67 miles per day to his that deficit and eat what you burn. Or, if you burn 2000 calories a day at rest, eat nothing that day and run 96.70 miles.
Old 01-08-13, 01:16 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

Originally Posted by deadlax View Post
Most of that is water weight im sure. Has nothing to do with cals. Some might be colon cleansing.
Originally Posted by kgrogers1979 View Post
Yep. Most people lose a lot more weight than normal when they first start a diet, especially people that were eating a very high sodium diet before and go to a low sodium diet after. They lose all that retained water they don't actually need. So yeah, its definitely possible to lose 10 lbs in the first 3 days of a new diet, but 8-9 of those lbs are going to be water.

Just like on the Biggest Loser TV show, the big guys lose 20-30 lbs in the first week and then drop off to a more modest 10-15 lbs in the following weeks. That first week they really just lost a lot of water weight.
That is a hell of a lot of water. Especially in 3 days.
Old 01-08-13, 01:20 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

Not really. I can lose 10 lbs of water in one day and I'm 5'4. Up to 60% of the human body is water. I'm 120.5 lbs. That means that I can have up to 72 lbs of water.
Old 01-08-13, 01:44 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

Originally Posted by GatorDeb View Post
Up to 60% of the human body is water. I'm 120.5 lbs. That means that I can have up to 72 lbs of water.
This. There is much more water in the human body than some people think. A normal healthy person is 10-20% fat, 20-30% lean mass (which is muscle and internal organs), and the rest is water.
Old 01-08-13, 01:55 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

Originally Posted by GatorDeb View Post
Not really. I can lose 10 lbs of water in one day and I'm 5'4. Up to 60% of the human body is water. I'm 120.5 lbs. That means that I can have up to 72 lbs of water.
Originally Posted by kgrogers1979 View Post
This. There is much more water in the human body than some people think. A normal healthy person is 10-20% fat, 20-30% lean mass (which is muscle and internal organs), and the rest is water.
Well I'm just surprised you could lose 10lbs of it in 72 hrs. If true, doesn't seem healthy or sustainable.
Old 01-08-13, 01:57 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

I can easily lose it in one day just depending on how much I drink or not drink, how hot it is, etc. 10 lbs of water is nothing.
Old 01-08-13, 02:14 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

Originally Posted by Sdallnct View Post
Well I'm just surprised you could lose 10lbs of it in 72 hrs. If true, doesn't seem healthy or sustainable.
Like I said before, obese people are generally eating high sodium diets, so their bodies retain more water than it actually needs. Losing 10-20 lbs of water in a short amount of time isn't a problem for these people. A 300 lb person's body may actually be up to 180 lbs of water...

And of course its not sustainable. Nobody should be losing that much water weight consistently without replacing it. But when you first start a diet, losing a lot of water weight quickly is no problem at all because your body already contains more water than it actually needs.

Originally Posted by GatorDeb View Post
I can easily lose it in one day just depending on how much I drink or not drink, how hot it is, etc. 10 lbs of water is nothing.
Yeah, 10 lbs is nothing. Professional athletes lose a lot of water, which is why they chug down water and Gatorade to replace it.

Ever exercise is a sauna? You will definitely be 10 lbs lighter (at least) when you get done.
Old 01-08-13, 02:19 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

I got some saline at a hospital once and went up 7 lbs within hours. Within hours it was back out.
Old 01-08-13, 05:58 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

If your saying you lose the water while working out, than gain it back when you rehydrate, that's not really weight loss is it? I mean if you want to weigh yourself right after a marathon, I guess you can. But how does that really represent what is goin on?
Old 01-08-13, 06:09 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

Originally Posted by Sdallnct View Post
If your saying you lose the water while working out, than gain it back when you rehydrate, that's not really weight loss is it? I mean if you want to weigh yourself right after a marathon, I guess you can. But how does that really represent what is goin on?
It doesn't. That's why those colon cleanse things show a short term benefit. You can crap your brains out but most of it is just water so as soon as you rehydrate the weight is back on.
Old 01-08-13, 06:35 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

The Military Diet just says you will lose the weight, not that you will keep it off after eating and drinking again
Old 01-08-13, 08:58 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

I make sure to weigh myself before and after each run of 10k or more to make sure I drink back the fluids I lost in sweat with gatorade and water, usually around 2-3 pounds an hour for me. So I would typically drink a liter of water/gatorade after my daily 10k.
Old 01-08-13, 09:43 AM
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Re: Biggest Loser 2013 - Health and Nutrition edition

Originally Posted by Sdallnct View Post
If your saying you lose the water while working out, than gain it back when you rehydrate, that's not really weight loss is it? I mean if you want to weigh yourself right after a marathon, I guess you can. But how does that really represent what is goin on?
If you lose more water than you rehydrate with, then yes it is weight loss.

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