Hey guys, i'm sure you guys have seen my other thread abuot the air force, i recently started working out to get into shape, but one of my problems is i'm about 25lbs overweight for my height(granted i think some of its muscle weight) anyways, recommendations on good ways to help drop some weight pretty quickly WITHOUT resorting to crap that will do more harm than good.  I cut out the beer and i'm limiting myself to one soda a day at work, my house isn't very good in the healthy department so i'm assuming i'm going to have to do some shopping of my own but what would you guys recommend :)  I'm already very active at work and doing these additional exercises are going to help, but i don't think its going to be enough to hit target weight in time(who knows how long i'll be in the DEP).  I've been weighing myself daily and in about a week i've lost 2.5lbs but i'm still eating like crap and i think thats stopping me.

What 10 possible mos did you pick? DEP should only last 6 months but it will be longer... I recently lost 80lbs in 3 months by running everyday, drinking nothing but water, abd eating nothing but high protein....

BF3PRO
What 10 possible mos did you pick? DEP should only last 6 months but it will be longer... I recently lost 80lbs in 3 months by running everyday, drinking nothing but water, abd eating nothing but high protein....

You get 5 choices and they are AFSC's in the Air Force. (Air Force Specialty Code). Moose, cardio is going to help, and eating right. I am the opposite, as I was trying to gain instead of lose, which can be equally difficult.

Eating a "controlled" amount of healthy rations is going to be a big thing. I am at work right now, but if you ever want to talk, hit me up.

I am very curious about the choices you made for career selections as well.

Cut sugar intake.

It takes a bit of discipline but here is what I did and the weight dropped really fast, including the belly fat I had since my late 20's.  If you want to lose weigh fast it can be done easily and healthily.
 
Cut all added sugar out.  No pop, no beer, no fruit juice, so pastries, no ice cream, etc., etc.
 
Try to avoid bread, pasta, potatoes, and dairy. etc.
 
DRINK ONLY WATER.  AT LEAST 6 GLASSES PER DAY.  Your pee should be pale yellow or clear.  If it is bright yellow, DRINK MORE WATER.
 
Oats, rice, Quinoa for carbs.  3 times per day max.  So Oatmeal for breakfast a small portion of rice for lunch, maybe quinoa for dinner......but small portions.  You don't need a plate full of rice, or 2 bowls of oatmeal....that is too many carbs.
 
Fish, Eggs, Steak, Chicken, Turkey are great for protein and you need this to maintain and repair the muscle you already have.
 
Lots of veggies, broccoli, spinach, carrots, peppers, tomatoes, etc.
 
Fruit, oranges, apples, grapes, blueberries, strawberries, etc.
 
Then the workout.......this is key, and you will need only 25 minutes or less.......the first time will suck.
 
Interval training is best as it works your whole body, burns a tonne of calories, and builds muscle....which burns more fat, and can be done at home with no equipment.
 
Here is an example of what I do and have shown others and they have all gotten amazing results (sounding like and infomercial ugh) unless they gave up.
 
With no more than a 5 second break between each exercise.  Do as many repetitions as you can do of each exercise for each one minute interval.  Use those 5 seconds between each exercise to write down how many you did...THIS IS IMPORTANT.
 
Squats for 1 minute
Pushups for 1 minute
Lunges for 1 minute (Alternating legs)
Decline push-ups for 1 minute
jumping jacks for 1 minute
Mountain Climbers for 1 minutes
Push-ups for 1 minute
 
You are done, DRINK WATER.  
 
That is just day one.  Now on day 2 the numbers you wrote down the previous day are your targets.  If you did 25 push-ups try 27, and so on.  Each day you push for more.  Then, on day 10, you go back to 1 minute intervals.....except you do the entire thing twice!
 
It is terrible, and awesome all at the same time.  You will eventually learn to love your free workout and you will lose weight and feel amazing.
 
Anyway, that is what I did......and I say my abs for the first time in 20 years in just under 2 months.
 
Good luck man.

Scarlet-Tech

BF3PRO
What 10 possible mos did you pick? DEP should only last 6 months but it will be longer... I recently lost 80lbs in 3 months by running everyday, drinking nothing but water, abd eating nothing but high protein....

You get 5 choices and they are AFSC's in the Air Force. (Air Force Specialty Code). Moose, cardio is going to help, and eating right. I am the opposite, as I was trying to gain instead of lose, which can be equally difficult.

Eating a "controlled" amount of healthy rations is going to be a big thing. I am at work right now, but if you ever want to talk, hit me up.

I am very curious about the choices you made for career selections as well.

I've got 3D0X2 cyber systems operations, 3D0X3 client systems already, haven't decided from there was thinking possibly load master and drawing a blank for one closely related to load master.

@Xray I noticed my typo after I posted it and being on mobile I said DA heck with it hahaha.

Thanks for the advice so far guys. Gonna do some shopping tomorrow evening when I'm off, get some things to help. My lunches for work have ck sister of turkey sandwhichs with chipsand a little Debbie snack cake plus a dew and water. Gonna change that, keep the sandwich maybe better bread, then Greek yogurt as I've heard thats a good helper and some veggies.

Kinda mad that its starting to snow making it hard to get out and run and there isn't any indoor tracks that I know of that I can use. Nice bike trail behind my house i can run on, not sure how good the city is at cleaning it off after it snows since many people use it to run.

Be sure to start running you need to get a 1.5 mile for the Airforce or Navy. Talk to scarlet he'll help you out.... My weight loss is for the military as well... They put you in DEP 25lvs over???? I need to find a recruiter like yours mine wasn't even going to talk until I got within 10lbs... I'm still undecided did you check out the other branches before making your decision?

Don't eat/drink anything with lots of sugars (fruits are good though), and speed walk for 45min-1hr a day. You don't have to run to lose weight, all you need to do is continually spike your heart rate up to 170ish area to start burning fat.
 
Guaranteed you'll drop 20 pounds in a month easily.

Hey Moose another tip is before you go weigh in is too the day before not eat and take a big number 2. Also try to drink a little bit of liquid as possible enough where you dont feel dehydrated. I am sure you will lose 5 pounds just like that. Its basically the same thing that boxers do before a fight.

Do you have Netflix?
Good Eats: Episode 10 Live and Let Diet
Not saying you will drop weight from watching TV, but might help get you on the right track when it comes to the food you eat.

boomerman18
Avoid over consumption of foods high in proteins unless you are putting on mass. It will build up and cause you to get fatter.

Don't listen to this. This is bull. Replace HIGH IN PROTEINS with HIGH IN CARBS. I'm speaking from experience (I've done bodybuilding shows, physique more specifically) that eating HIGH PROTEINS isn't going to make you fat. Im 5'10" and my "lean weight" was about 178-180 right before the show. I was consuming roughly 320g of Protein A DAY and did NOT put on mass. Quite the opposite. Increasing your protein intake will promote a healthier physique overall. It is when you start piling on the same amount of carbs as protein that you will see an increase in mass rather than a drop. If you did 320g Protein/300g carbs a day, youd be pretty much in a bulking cycle. If you did 320g Protein and 150g carbs, you're going to be in a cutting/leaning phase. Do NOT drop carbs completely as they are needed for energy and you'll only make yourself feel sick but feel free to LIMIT the amount that you intake.
 
What you need to do is pretty simple:
* Drop the last soda from your diet. You do NOT need the sugar. Even if it's "sugar free" there are still caramel flavorings in the majority of sodas that still technically go against your intake for the day and will only hinder your ability to shed the fat.
* Increase lean protein intake (Fish, Chicken, Turkey, Deer, Buffalo), limit fatty proteins (Beef, Ham/Pork). Intake protein to roughly 1.25-1.5g of protein per lb of bodyweight. If you weigh 200lbs, you should be intaking close to 250-300g per day. AND YES, YOU WILL BE GASSY. THIS IS NORMAL.
* Increase water intake. During my cutting stage, i was consuming 1.5-2 Gallons of water a day. I peed about every 30 minutes but it also keeps your body from storing too much extra water as youre constantly intaking water. *NOTE* Cold water will spike your metabolism for a short period of time. Using this throughout the day helps boost fat burning even while in a resting state.
* Increase weight training. While you may think this goes along your ideals because lifting weights usually equals getting bigger, if you stick in the 10-12 rep range for all movements, you wont truly be putting on mass but will definitely help burn fat faster.
* Increase cardio. I'm not saying go and run 5 miles, but the idea behind this is to do roughly 20 minutes of High Intensity Interval Training (HIIT) AFTER your workout. Immediately following a lifting session, your body is in fat burning mode. You have roughly 15-25 minutes to utilize this metabolic state to help amp up overall fat loss. Doing 20 minutes will put you right in the sweet spot and will definitely get you to drop weight very quickly (when done RIGHT AFTER your weight training).

PREP YOUR MEALS. You will not snack on crappy foods as much if you already have a meal ready that you can grab and heat up or grab and down immediately.

Man you guys make it seem like its rocket science to lose weight. Just move more and consume less and BAM you lose weight. You have to be disciplined to change your life style thats all.  Make sure when you work out YOU SWEAT!!!!!!! If your not sweating and if your not sore the next day, you did not work out as should have. Like I said you can eat EVERYTHING just in moderation. You need to not lack yourself of vital vitamins because those are they key to increase your metabolism so you can consume more and weigh less.  If you want to go fancy on a some kind of diet, start eating like a Arabic, Native American, Asian, Eastern European or Hindu. Those ethnicity with their cultures have healthier foods than the typical North American diet.(Yes that includes Mexico and Canada)

I was giving the advice my recruiter(s) gave me... You won't build mass if you consume high amounts of protein if you don't do things that will make you build mass.... Cardio and eating right is all you really need.... We are thinking too deep into this matter.... Just do high protein and nothing but water don't forget broccoli and boom you'll be BMT ready in no time.... Did you ask your recruiter for advice? How often do you go to your dep pt?

houkom

boomerman18
Avoid over consumption of foods high in proteins unless you are putting on mass. It will build up and cause you to get fatter.

Don't listen to this. This is bull. Replace HIGH IN PROTEINS with HIGH IN CARBS. I'm speaking from experience (I've done bodybuilding shows, physique more specifically) that eating HIGH PROTEINS isn't going to make you fat. Im 5'10" and my "lean weight" was about 178-180 right before the show. I was consuming roughly 320g of Protein A DAY and did NOT put on mass. Quite the opposite. Increasing your protein intake will promote a healthier physique overall. It is when you start piling on the same amount of carbs as protein that you will see an increase in mass rather than a drop. If you did 320g Protein/300g carbs a day, youd be pretty much in a bulking cycle. If you did 320g Protein and 150g carbs, you're going to be in a cutting/leaning phase. Do NOT drop carbs completely as they are needed for energy and you'll only make yourself feel sick but feel free to LIMIT the amount that you intake.
 
What you need to do is pretty simple:
* Drop the last soda from your diet. You do NOT need the sugar. Even if it's "sugar free" there are still caramel flavorings in the majority of sodas that still technically go against your intake for the day and will only hinder your ability to shed the fat.
* Increase lean protein intake (Fish, Chicken, Turkey, Deer, Buffalo), limit fatty proteins (Beef, Ham/Pork). Intake protein to roughly 1.25-1.5g of protein per lb of bodyweight. If you weigh 200lbs, you should be intaking close to 250-300g per day. AND YES, YOU WILL BE GASSY. THIS IS NORMAL.
* Increase water intake. During my cutting stage, i was consuming 1.5-2 Gallons of water a day. I peed about every 30 minutes but it also keeps your body from storing too much extra water as youre constantly intaking water. *NOTE* Cold water will spike your metabolism for a short period of time. Using this throughout the day helps boost fat burning even while in a resting state.
* Increase weight training. While you may think this goes along your ideals because lifting weights usually equals getting bigger, if you stick in the 10-12 rep range for all movements, you wont truly be putting on mass but will definitely help burn fat faster.
* Increase cardio. I'm not saying go and run 5 miles, but the idea behind this is to do roughly 20 minutes of High Intensity Interval Training (HIIT) AFTER your workout. Immediately following a lifting session, your body is in fat burning mode. You have roughly 15-25 minutes to utilize this metabolic state to help amp up overall fat loss. Doing 20 minutes will put you right in the sweet spot and will definitely get you to drop weight very quickly (when done RIGHT AFTER your weight training).

PREP YOUR MEALS. You will not snack on crappy foods as much if you already have a meal ready that you can grab and heat up or grab and down immediately.

this is spot on pretty much what I do but I weigh way to much 275 and a lot is muscle but still I would like to be back to 230 range im 6'4 to by the way

First you must to forget on sweet food, cakes, chocolates, fast food, swain meat and similar stuff, french fries and anything with fat. 
Try to eat salad, vegetables, boiled vegetables, but not on water because become disgusting, best cooked on vapor. You must start to eat as top model, they are skin and bones. From meat only chicken white meat and fish. Off course you have thousands sort of diets... On paste and similar stuff best from me, Italian food you can forget, same as on bread. Off course you will be hungry and you will have problem with sleep because of that.
Best is people with fast metabolism who can eat what they want and always stay same weight. 
Even if you go in restaurant with fast food try to eat some salad for girls and similar stuff, on best stuff as sausages, Mexican food, hamburgers, stakes with french fries, McDonalds and such things only when you lose how much you plan.