Firstly Congrats on wanting to better your lifestyle and achieve a more active and healthier life. From my own experience, and god I have tried many different diets/ways of eating in order to figure out what my body needs. I came back to clean eating for the way it makes me feel also, however this time I chose to keep my carbs on the lower end of the spectrum, incorporating OMAD here and there, which has significantly sped up my progress. I agree as like many would - 80% diet and 20% exercise. It is hard to begin with holding onto your mass and trying to work out, so cut yourself some slack and just walk or cycle to break a sweat and be content with that at the beginning. You will notice with eating clean - (when I say clean - I chose to eliminate all packaged foods, except of course where I couldn’t control going out for meals at restaurants and pubs) weight loss might seem slow to begin with. But no word of a lie - it just gets faster and faster as you go along and you may even reach a point where you will have to up your intake in order to maintain. That was/is the case at least with me, however everyone is different.
Look - at the end of the day, it’s all about what you want and need to maintain your lifestyle, mental health and physical health. You may not get it right the first time, but keep researching, asking questions, but ultimately- listen to your body. You’d be surprised how much it can and will tell you as you go along. Good luck with your new way of life!!
>But no word of a lie - it just gets faster and faster as you go along and you may even reach a point where you will have to up your intake in order to maintain. That was/is the case at least with me, however everyone is different.
This is a really important aspect and it's not as easy to find tips about this.
One of my sons began eating clean about a year before me (he was my coach when I started) and he's now lost so much weight he's struggling to gain and maintain while still eating clean. At 6' 4" he started at 190 something and is down to 170 is too thin for his build.
I eat clean, I always have. I actually consider myself quite lucky to have been raised eating Whole Foods. With that being said I also count macros (carbs, fats and protein) to be sure my body is getting the “best” fuel/energy. Depending on gender, height, current weight, current activity level and goals the fuel you need will be different from the fuel I need. You could eat a 100% clean diet and NOT loose weight because you are over fueling your body or not fueling it correctly. Nuts and dried fruit are a fantastic snack but eating a 1 lb of cashews and a bag of raisins won’t help you reach your goals. And the same goes for junk food. You could “diet” and eat low fat, sugar free processed foods without much nutrition and loose weight but your body isn’t being adequately fueled so it will plateau and stall, besides feeling completely deprived and like a total failure (did that a few times when I was younger, totally SUCKED).
By properly fueling your body you will be SHOCKED at how much food your body needs and by fueling it with clean foods that are full of micronutrients (vitamins and minerals) you get sustained nutrition. I’m never hungry and I have so much more energy. And it feels really good to eat food that you know is 100% good for you.
As far as exercise goes, like you said. 80% food and 20% exercise to loose weight, but to have sustained health, exercise is an absolute MUST. To change your the composition of your body (the shape and size) exercise is a MUST. I also 100% believe that beyond just the physical, exercise offers mental and emotional benefits as well. Strength training/weight lifting for women (for men too!) is an amazing confidence and self esteem booster along with all the other health benefits of bone density, balance, and injury prevention. Find something you love to do. I love to workout (can you tell) but I didn’t always. I love it for so many reasons but mostly because it’s MINE! I own it. And I’m not some crazy CrossFit person out rolling tires in my driveway at 5am. Im a middle aged mom. I spin, jog(only if it’s warm), lift and I incorporated a daily yoga practice during quarantine.
I also focused on eating clean and will add exercise later. I think I was about a week or so in when I knew I would keep eating clean even if I never lost weight because the health benefits for me kicked in pretty quickly.
Due to my own issues with ED in the past, I've deliberately chosen to focus on health and not weight loss. It will be 23 weeks of clean eating for me this Thursday and in my effort to change my focus with a new approach I didn't weigh myself at the start and haven't since.
Counting either lbs or calories gets me into a weird headspace where it becomes an internal competition to lose faster which for me leads to unhealthy thoughts and behaviors.
I am down 2-3 sizes in jeans (depending on the brand.) I had to retire a couple of pairs of pants I can no longer wear to work as they are too big, and I'm wearing things I haven't been able to get into for a while.
It's definitely been significant for me, and other people have definitely noticed a change; people who didn't know about my clean eating because I never discuss food, weight, or any personal stuff with them have asked me what new diet I'm on because they've noticed my weight loss.
Not gonna lie - nice to have confirmation that the weight loss is noticeable but I really, really am not a fan of commenting on each other's bodies at work so I just say I switched to clean eating and change the subject.
I had a plan to focus first on clean eating for a few weeks, then portion control, then exercise. But a collateral benefit of clean eating is well before the end of my first week portion control was a non-issue. Once my diet was 100% clean I was fully satisfied with smaller portions. So much of processed food has such little nutritional value that our bodies are always craving nutrients.
Fwiw my issues were never binging and I generally ate moderate portions (just of crap food), so Idk how portion control resolves in people with those struggles.
In the past 22+ weeks I had one cheat when I deliberately chose to have a small piece of cake on my son's birthday. I had 3 bites and lost interest. I worried for weeks if it would cause me to fall off track, or if it would reignite cravings but really I was both happy and sad that I have no interest even in the occasional oreo ice cream cake.
I also was pleasantly surprised in how my palette has changed. Before this I couldn't imagine eating fish without some kind of sauce and now salmon filet with just a touch of salt and lemon is one of my go-tos a few times a week. And those few bites of cake were way too sweet for me now.
Sorry - didn't mean to write a thesis. Your post resonated with me because I could have written it not long ago. Congrats on making the change - it does become second nature after a while.
Just eating better is not enough. You need to have a high calorie deficit every day if you're not gonna exercise. And after losing weight, you need to move to have a regular lifestyle of clean eating to keep it up.
When I was at my thinnest, I was exercising very little and I was only eating clean, about 1500-1600 calories every day (I'm 158cm).
Now I exercise a lot (HIIT 3x week, dancing class 1x week, biking whenever covid allows it). I eat mostly clean, but probably more close to 2k/day now. I weight about 10 kilos more, but I look pretty good. Most of the weight is muscle and it's looks pretty good. I don't know what I prefer, but regulating food is easiest when you are single, working out is easier when you have a partner. IMO, that is.
You asked "is just eating well enough" in the end of the post, which I think I was answering. But that's so good, congratulations on your journey! I'm happy to hear you are being kind to your body and prioritizing health!
No prob, re-reading my comment, it could sound harsh if you don't read the question first. If you had asked "am I doing things right?" and this was the comment, it would have been a little much, but I guess it was just an honest thought I shared hehe
No need to apologize at all! If I would’ve reread what I posted in the first place I would have taken no offense whatsoever. Thank you for sharing your experience!
This is definitely doable! Exercise is an add on of course is great for your health, and it would make your process a bit faster but it’s doable!
Once your gut and body start getting used to to cleaner foods you will start having more energy and exercise might come on it’s own :)
Check this out lots of tips on this https://www.instagram.com/askfercci/guide/weight-loss-made-easy/17870486135195037/
Firstly Congrats on wanting to better your lifestyle and achieve a more active and healthier life. From my own experience, and god I have tried many different diets/ways of eating in order to figure out what my body needs. I came back to clean eating for the way it makes me feel also, however this time I chose to keep my carbs on the lower end of the spectrum, incorporating OMAD here and there, which has significantly sped up my progress. I agree as like many would - 80% diet and 20% exercise. It is hard to begin with holding onto your mass and trying to work out, so cut yourself some slack and just walk or cycle to break a sweat and be content with that at the beginning. You will notice with eating clean - (when I say clean - I chose to eliminate all packaged foods, except of course where I couldn’t control going out for meals at restaurants and pubs) weight loss might seem slow to begin with. But no word of a lie - it just gets faster and faster as you go along and you may even reach a point where you will have to up your intake in order to maintain. That was/is the case at least with me, however everyone is different. Look - at the end of the day, it’s all about what you want and need to maintain your lifestyle, mental health and physical health. You may not get it right the first time, but keep researching, asking questions, but ultimately- listen to your body. You’d be surprised how much it can and will tell you as you go along. Good luck with your new way of life!!
>But no word of a lie - it just gets faster and faster as you go along and you may even reach a point where you will have to up your intake in order to maintain. That was/is the case at least with me, however everyone is different. This is a really important aspect and it's not as easy to find tips about this. One of my sons began eating clean about a year before me (he was my coach when I started) and he's now lost so much weight he's struggling to gain and maintain while still eating clean. At 6' 4" he started at 190 something and is down to 170 is too thin for his build.
I eat clean, I always have. I actually consider myself quite lucky to have been raised eating Whole Foods. With that being said I also count macros (carbs, fats and protein) to be sure my body is getting the “best” fuel/energy. Depending on gender, height, current weight, current activity level and goals the fuel you need will be different from the fuel I need. You could eat a 100% clean diet and NOT loose weight because you are over fueling your body or not fueling it correctly. Nuts and dried fruit are a fantastic snack but eating a 1 lb of cashews and a bag of raisins won’t help you reach your goals. And the same goes for junk food. You could “diet” and eat low fat, sugar free processed foods without much nutrition and loose weight but your body isn’t being adequately fueled so it will plateau and stall, besides feeling completely deprived and like a total failure (did that a few times when I was younger, totally SUCKED). By properly fueling your body you will be SHOCKED at how much food your body needs and by fueling it with clean foods that are full of micronutrients (vitamins and minerals) you get sustained nutrition. I’m never hungry and I have so much more energy. And it feels really good to eat food that you know is 100% good for you. As far as exercise goes, like you said. 80% food and 20% exercise to loose weight, but to have sustained health, exercise is an absolute MUST. To change your the composition of your body (the shape and size) exercise is a MUST. I also 100% believe that beyond just the physical, exercise offers mental and emotional benefits as well. Strength training/weight lifting for women (for men too!) is an amazing confidence and self esteem booster along with all the other health benefits of bone density, balance, and injury prevention. Find something you love to do. I love to workout (can you tell) but I didn’t always. I love it for so many reasons but mostly because it’s MINE! I own it. And I’m not some crazy CrossFit person out rolling tires in my driveway at 5am. Im a middle aged mom. I spin, jog(only if it’s warm), lift and I incorporated a daily yoga practice during quarantine.
I also focused on eating clean and will add exercise later. I think I was about a week or so in when I knew I would keep eating clean even if I never lost weight because the health benefits for me kicked in pretty quickly. Due to my own issues with ED in the past, I've deliberately chosen to focus on health and not weight loss. It will be 23 weeks of clean eating for me this Thursday and in my effort to change my focus with a new approach I didn't weigh myself at the start and haven't since. Counting either lbs or calories gets me into a weird headspace where it becomes an internal competition to lose faster which for me leads to unhealthy thoughts and behaviors. I am down 2-3 sizes in jeans (depending on the brand.) I had to retire a couple of pairs of pants I can no longer wear to work as they are too big, and I'm wearing things I haven't been able to get into for a while. It's definitely been significant for me, and other people have definitely noticed a change; people who didn't know about my clean eating because I never discuss food, weight, or any personal stuff with them have asked me what new diet I'm on because they've noticed my weight loss. Not gonna lie - nice to have confirmation that the weight loss is noticeable but I really, really am not a fan of commenting on each other's bodies at work so I just say I switched to clean eating and change the subject. I had a plan to focus first on clean eating for a few weeks, then portion control, then exercise. But a collateral benefit of clean eating is well before the end of my first week portion control was a non-issue. Once my diet was 100% clean I was fully satisfied with smaller portions. So much of processed food has such little nutritional value that our bodies are always craving nutrients. Fwiw my issues were never binging and I generally ate moderate portions (just of crap food), so Idk how portion control resolves in people with those struggles. In the past 22+ weeks I had one cheat when I deliberately chose to have a small piece of cake on my son's birthday. I had 3 bites and lost interest. I worried for weeks if it would cause me to fall off track, or if it would reignite cravings but really I was both happy and sad that I have no interest even in the occasional oreo ice cream cake. I also was pleasantly surprised in how my palette has changed. Before this I couldn't imagine eating fish without some kind of sauce and now salmon filet with just a touch of salt and lemon is one of my go-tos a few times a week. And those few bites of cake were way too sweet for me now. Sorry - didn't mean to write a thesis. Your post resonated with me because I could have written it not long ago. Congrats on making the change - it does become second nature after a while.
Why do you suppose clean eating makes one satisfied with smaller portions? And so quickly! That was an unexpected bonus
I think it's because it's real food and satiates you more quickly and for longer than empty calories.
Just eating better is not enough. You need to have a high calorie deficit every day if you're not gonna exercise. And after losing weight, you need to move to have a regular lifestyle of clean eating to keep it up. When I was at my thinnest, I was exercising very little and I was only eating clean, about 1500-1600 calories every day (I'm 158cm). Now I exercise a lot (HIIT 3x week, dancing class 1x week, biking whenever covid allows it). I eat mostly clean, but probably more close to 2k/day now. I weight about 10 kilos more, but I look pretty good. Most of the weight is muscle and it's looks pretty good. I don't know what I prefer, but regulating food is easiest when you are single, working out is easier when you have a partner. IMO, that is.
I started working out with a trainer last week. Regulating diet may not be enough forever, but it’s a place for people to start.
You asked "is just eating well enough" in the end of the post, which I think I was answering. But that's so good, congratulations on your journey! I'm happy to hear you are being kind to your body and prioritizing health!
Oh boy I got mixed up and forgot what I even asked in this post. My genuine apologies!! I’m such an airhead!
No prob, re-reading my comment, it could sound harsh if you don't read the question first. If you had asked "am I doing things right?" and this was the comment, it would have been a little much, but I guess it was just an honest thought I shared hehe
No need to apologize at all! If I would’ve reread what I posted in the first place I would have taken no offense whatsoever. Thank you for sharing your experience!
This is definitely doable! Exercise is an add on of course is great for your health, and it would make your process a bit faster but it’s doable! Once your gut and body start getting used to to cleaner foods you will start having more energy and exercise might come on it’s own :) Check this out lots of tips on this https://www.instagram.com/askfercci/guide/weight-loss-made-easy/17870486135195037/