Thread: plz guys gimme tips to reduce weight

i searched some of our old threads in the fitness challenges and i found this. imo... this is the placed to start.

let me be frank when I tell those out there willing to listen that there is no other way to drop the fat. you must make better nutritional choices and you have to get off your butt more often than to run up to the corner store. sorry y'all, there are no magic pills, no magic diets, and no ab blasters will help you and your body lose fat. it's hard to accept sometimes isn't it? fat loss is about the ratio of calories in vs. calories out. plain and simple. but what most sources don't tell us is that in order to achieve our fitness goals the ratio is actually 70% nutritional and 30% exercise. but that does not mean starve yourself and do as little exercise as possible. it means eat sensibly, have 5-6 smaller meals per day to balance the blood sugars, that will also keep the metabolism stoked, and exercise on a regular basis, which should include strength training to maintain and develop lean muscle mass. this too helps boost your metabolism.
folks. remember to only drop your caloric intake by 500 calories per day via a proper nutritional plan and exercise. if you increase your caloric deficit by over 800 calories per day nature has a way of protecting the body against excessive weight loss. at first you will lose alot of water, a little fat. then suddenly you stop losing. you've plateaued, because your body now refuses to give up the fat. it is a scientific fact that when your calorie count suddenly drops, your body will compensate for the fact by reducing your metabolic rate. as a result, you'll need fewer calories to maintain your weight. this explains why some people lose weight up to a point and then cannot lose any additional weight, no matter how hard they try. friends, this is one of the most dangerous myths in the weight loss world. you literally have to eat yourself thin, not starve yourself thin. know your BMR (Basal Metabolic Rate - the number of calories you'd burn if you stayed in bed all day) , know your activity level and know your caloric needs, and monitor them closely. the key is that the number of calories you eat directly affects your metabolism. if you don't eat enough calories, your body goes into "starvation" mode. tricked into believing you cannot find enough to eat, your endocrine glands PURPOSELY slow your metabolism to conserve energy. slowing the metabolism means burning less fat. counting calories is an important aspect of fat loss.