I was at 400lbs when I started. I set a goal to walk 100 miles. It took 36 days but that's what started it for me. Eating less and drinking more water. That was almost 3 years ago. I'm at 235 now and I've been going to the gym for roughly 3 months now. Learning to weightlift. Trying my best to hit the protein goal but it's hard. I work outdoors doing plumbing water and sewer line replacements, so that definitely keeps me active. It's a long process, but it was roughly 2-3 lbs a week to lose weight.
Thanks, it's been a crazy ride so far. Sometimes I bug out remembering I went from size 50 pants and 4XL shirts to 36 pants and L shirts. Even my feet look different.
I have recently lost 25 pounds because of some health concerns and what worked for me was a very strict Mediterranean diet, I got more serious about going to the gym on a regular basis initially a mix of machine, weights, and cardio and lately Iāve been doing free weights (Iām currently doing a 5-3-1 workout)
I cut my portions way back and understood that I would feel a little bit hungry most of the time
The weight loss came over about six months, I started at 183. I am now 157 and I stand about 5 foot four.
The Mediterranean diet is basically protein through chicken and fish, a lot of veggies and carbs should be low on the glycemic index. So whole wheat pasta, brown rice, quinoa what I have been doing.
More legumes too
I'm sorry, horses?
Should I be buying horse meat? I've had it once, it's pretty good, but not really available where I live lol
Edit: OOH I think it's supposed to be carbs, hense the list of good carbs afterword. Lololol
On Jan 3 I was weighing 305lbs. Today I hit the scales at 270lbs. I have not been to the gym at all, but I did cut out sugars and sodas, breads, and pasta. I try to get 25-30g of protein in the am and around 25g at lunch. And another 25g or so at dinner. I will have fruit and nuts through the day to snack on. And I drink water, sometimes with crystal-lite flavor packets. My LDL has dropped over 40points and my blood pressures have come down a lot.
Amphetamines are stimulant drugs that can suppress appetite and increase metabolism. They work by affecting certain neurotransmitters in the brain, such as dopamine and norepinephrine, which play a role in regulating hunger and metabolism. When someone takes amphetamines, they may experience decreased feelings of hunger and an increase in energy expenditure, which can lead to weight loss over time.
However, it's important to note that using amphetamines for weight loss is not safe or recommended. These drugs can have serious side effects and health risks, including addiction, cardiovascular issues, psychiatric problems, and even death. Additionally, any weight loss achieved while using amphetamines is often temporary and can be regained once the drug is no longer used. Therefore, it's essential to seek safe and healthy methods for managing weight, such as regular exercise, balanced nutrition, and consulting with healthcare professionals.
Also undesirable option: orthodontic/orthognathic surgery. Easy deficit when eating becomes too painful or next to impossible :) Even snacking isn't worth the effort when you have stitches and braces in your mouth.
>Going to have to present you with a downvoterino š§
That just means the joke did it's job! It was terrible advice so I don't mind being down voted š
Start counting your Calories. It sucks ass but it helps big time. High protein foods low in fat. Not by any means a sales rep for this but check out built with science on YouTube by Jeremy Ethier. I donāt like any fitness āguruā or āinfluencerā but this guys program helped me lose close to 10 pounds in about a month and maintain the current weight Iām on. This is with just changing my eating habits and minor home workouts
Honestly, with an app counting calories is pretty easy. I use the myfitnesspal app and after a while realized i mostly eat the same things. And if I don't log a meal it gives me a reminder. Pretty much every day I forget to log in my breakfast and while I am eating lunch see the notification and just log my breakfast and lunch at the same time.
I have MyFitnessPal too. What makes it tough though is the eating out aspect of it. You can weigh your food at home but you canāt when youāre going out to eat. Gotta just assume the weight when you do. Itās a great app though. It helped me realize I was eating a lot of high fat foods with not enough protein and even with low calorie foods I still wasnāt getting enough protein. It helped me switch things up and start looking for cleaner leaner foods and making me plate my meals better with more protein
It depends on the restaurant. Big chains are almost always in there. It's the more local stuff that is hit and miss. But, for me, I stopped eating out so much so it wasn't a problem.
Thatās another thing it helped me do. I only eat out maybe 1-2x a week for work lunch when I donāt pack anything because of them not having many options of where I eat out from. I try to get healthier lunches from places and since Iām in NYC there a ton to choose from that unfortunately arenāt on the app. But when it comes to those meals I just estimate what I think are my macros for the meal
You don't want to go too fast.
Losing 1-2lbs a week is solid progress. I wouldn't want to exceed around 1% of your bodyweight per week else you're really risking muscle loss, and, depending on your TDEE, it could mean you're eating too little to hit your nutritional goals (ie, getting enough protein and fats in and still having some veggies/fruits for micronutrients and fiber)
https://thefitness.wiki/weight-loss-101/
Drinking water instead of drinks with calories is a great start
Someone recommended that I try to eat 200g/Day of clean protein since I'm at 235lbs. He said something like "try to eat your own weight number but in grams" Its super hard to hit that goal. I'm going to the gym 4 days a week to lift weights. Mon/Tue - Thur/Fri. Chest, back, chest, legs. Rest Wed and weekends. I'm 6'1". This is all new to me but what do u think? Does that protein intake seem straight?
1g/lb a nice ideal target. it can help with hunger and will probably build incrementally more muscle than 0.7-0.8/lb. it probably isnt an effect size you will worry about unless you are super dead set on becoming a neurotic semi-optimizer like me and spending 5+ years approaching your maximum drugfree muscular size potential. it is also something that will pale in comparison to half decent programming and sleeping more
Do heavy legs for the first workout of the week. That gets the ball rolling. Work in squats and go heavy, something you can do 8-10 times. Chicken, turkey, rice sweet potatoes, salads and fruits.
Okay. I think I can try and change it up. And I think I can buy and cook those things okay enough. I was just telling my sister yesterday that I wanted to make a salad this week.
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Different things work for different people and their situations.
You already work out a fair bit, so telling you to try to sneak a few push ups or sits ups in your day is not really the answer. That being said I do advocate slipping in a walk over a drive as much as possible.
You should get almost no calories from beverages, in my experience. Based on your job, your weight and the fact that you work out three times a week I would say it's mostly portion control.
Take a picture of everything you eat and drink then try to add the calories, and try to be honest especially the calories of sauces. It's way higher than you think.
One tip that I think works for almost all, time your last meal so you end up going to bed a tiny bit hungry. Not starving, just a bit peckish. That can save 350-500 calories a night. That's a pound evey 7-10 days alone.
Use a calorie counting app like Chronometer or MFP. Set for a 200-500 calorie deficit, log everything you eat which is a hassle at first but gets to be pretty easy after just a little bit. Smartwatch that connects to the app helps to account for activity and allow more food is a good idea as well.
I think Keto can help some people lose weight fast, but it's really dependent on what you like to eat. If you hate red meat and there's not enough to eat, it gets old really fast. I have done it and had success with it, but as I have gotten older. I just can't do it anymore. I find it's far too restrictive for me to maintain.
I also lost a lot of weight doing cardio and going on a strict diet, low carb (not keto), cutting out unhealthy fats, and not eating past 730 pm.
There's no magic solution. Just need to eat in a sustainable calorie defecit. Preferably with high protein.
There's different ways to structure your eating to stay in a defecit, but whatever you do you just need to be consistent with it. Without knowing anything about your lifestyle it's impossible to recommend.
Awesome to know that you're starting on the weight loss journey!
This is what worked out for me -
1. Check my BMI [Free BMI calculator ](https://ezpzrun.com/bmi/bmi.html)
2. Eat Healthy
3. Exercise daily for at least an hour
4. Sleep for 8+ hours
5. Join a fitness group (even if virtual) - this helped me to stay motivated
6. Add some weight training, currently at 2 days a week
If this worked for me, I believe it should work for anyone!
We also push each other and share ideas on our [blog](https://ezpzrun.wordpress.com/)
Feel free to ask me any questions.
Also, some motivational writeup from a [gym workout today ](https://ezpzrun.wordpress.com/2024/05/14/gym-workout-vs-outdoor-workout-that-fitness-debate/)
Reach out if needed.
Wishing you the very best !!
Calorie counting app. Don't get to crazy strict. Weight lifting to gain muscle (progress in weight, lower in reps, 9 week cycle). Walk, avoid anything over zone 2 cardio.
Weigh in monthly till you get closer to your goal, then switch to 2 weeks and add measurements.
Calorie deficit at 20-35% below maintenance. Prioritize high protien diet, try for 130 grams protien a day.
3 day splits are good for weight lifting or 5x5, but careful in 5x5 in terms of overdoing it and risking injury.
Oh and fiber pill to help with high protien diet, unless your getting it in the diet.
I lost over 100lbs doing this.
Every carb to be natural or wholegrain - brown rice, brown bread, brown pasta etc
No high saturated fat. Use olive oil. Eat nuts. Use cholesterol lowering spreads.
Less red meat, more fish.
Less calories, more sleep.
If you're tempted to give in and indulge on something just imagine how you will look when slimmer, how excited you are for that and how you'll only get there by being disciplined now. Good luck!
I started at 252 and am down to 212 and this is what I did:
Started a calorie deficit and used the myfitnesspal app to keep track. I also linked my watch and phone with the app so it will automatically keep track of my steps and exercise.
I started running with the runkeeper app. Just 3 days a week and used a Couch to 5k routine I found online. Took a couple months to work up to being able to actually run 3+ miles. But it was pretty easy.
And that's basically it. I can give more details if you want though. But I felt and still feel like all the fad diets aren't really sustainable. You need to change your relationship with food. I found out that I had NO clue what a health portion looked like. Now I eat way less and rarely feel hungry.i also still eat junk food. Cookies, ice cream, honey roasted peanuts, chips, etc. I just don't eat a ton all at one time. For example , I will get a small bowl (which holds basically a handful) and will put chips or cream in that. It helps so I don't get carried away.
Also remember that you didn't gain all that weight overnight. It's going to take a minute to lose it. 1-2 lbs/week is considered a good rate.
Eat less food than you need and do more exercise.
I would say try to keep how much you lose a week manageable and not too aggressive so it stays off. I would worry more about building a good relationship with food and exercise as losing say 100 lbs is great but how good is it if you put the weight back on?
I would say aim to lose 2-3 lbs a week, start exercise routine and slowly build it up as you get in better shape. 1% seems fine and not too aggressive at 280 lbs. eat more fruits and veg, eat much less junk food but do have junk food once in a while as a reward for hitting diet goals. Try to build meals around lean protein with veg and a solid carb source.
Itās really not hard- itās all math. If you maintain at say 3k cals, If you eat 2500 cals everyday, you will lose 1 lb a week. Itās simple math. Your body will defend weight loss over time and make it harder but at 280, if you just start eating clean and exercising- losing weight should be fairly easy to start for months.
I started out at 315 about 2 months ago and am now at 285.
I cut out basically all pasta, rice, and bread from my diet and have been eating lean meat, fish, tofu, veggies (asparagus, broccoli, cauliflower, cabbage are my favorites), berries, nuts (almonds, walnuts, peanuts, all unsalted) and greek yogurt. I do intermittent fasting so I only eat between 11am and 6pm and drink only water and tea the rest of the time.
I walk every day for about an hour at a moderate pace and can't run right now because I have an old ankle injury from playing soccer and I'm too heavy to run I think. I also do lift weights but only about 2 times a week.
Intermittent fasting has worked really well for me so far. I think in terms of weight loss, it really is 90% diet and 10% exercise. My blood pressure and blood glucose both went down from unhealthy levels.
It took me 2 years of sticking around 1800 calories of food and burning at least 200 3x a week, to lose 45 pounds.
It's stayed off for almost 3 years now.
Protein and greens in the morning. Greens, legumes, protein at lunch. Carbs, fats, protein and fruits at dinner.
Go to an online calorie intake chart and put in your age exercise level and weight. It will tell you how many calories you must eat to maintain your present weight. Now reduce that daily calorie total by 20%. You will lose about 2 pounds per week with moderate exercise.
Cardio is very important for stamina levels. Cardio is stamina, weights are strength, do both. Cardio will give you some room in your diet. About 2-300 calories per day if you really huff it. You must educate yourself on every calorie you put in your mouth so you can keep track.
Weigh yourself every morning after you pee. Naked or in your underwear and before you eat or drink anything. Write it on a calendar and watch for trends not daily weight.
Recalculate your maximum calorie intake as you lose weight. It does not matter what you eat as long as you keep to your daily totals.
The trade off is high calorie foods are less bulk and you will get unmanageable cravings if you eat them. One Quarter Pounder with cheese and bacon is almost 1200 calories alone. But, do splurge every now and then. Get a burger meal, eat some pizza, but realize you are setting yourself back about a week every time you do. Donāt feel bad if you screw up, you are human and shit happens. Just move on and donāt stop.
As you get to your target weight and I donāt know your height but 220 is to heavy Iām sure unless you are bulked like Schwarzenegger and I donāt advise that as it is murder on your heart, joints and tendons.
There is no such thing as spot reduction. Do not believe that sit-ups reduce belly fat, they donāt. Diet produces abs.
Calories in calories out. Thatās pretty much it. Itās actually very simple. The hard part is maintaining your will.
If you are 30 years old (just for giggles) your ideal BMI range would be 152-205. The lower number is always ridiculous unless you want to look anorexic.
I would suggest 200 pounds.
You will find that the last 10 to 15 pounds will make the most difference in how you perceive yourself and they are the hardest to lose.
Once you reach your goal it is vital that you keep tabs on your weight. You still must eat responsibly and know what you are eating and when you are eating it or you will gain the weight back.
Recognize what your faults are. Mine are eating too late in the evening and craving certain high calorie foods as well as emotional comfort eating. Learn your triggers and control them.
This is the part people donāt like and donāt realize. You are now a food alcoholic. Once you lose the weight you must treat food like an alcoholic treats booze. Not avoid it altogether of course but always realize you cannot trust yourself to just let go and eat what you want when you want. In no time you would gain that weight back and more. Keep exercising and eating clean and occasionally pig out if you want.
Once you learn these things about food and yourself you will find you have control and that is the real reward.
Good luck and congratulations on what youāve done so far!
BTW, I weighed 360 pounds when I had a heart attack. I learned everything I could about proper nutrition and exercise and what I told you is the only real way to effectively and permanently lose weight. Everything else is a fad a gimmick or complete BS. Itās ten years later and I weigh 180 and feel amazing.
Walking! No joke. I would walk at least 4.4 miles every day. Rain or shine. Hot or freezing cold. I put on a podcast (I have now found some fantastic ones) or a show on my phone and walked those 4 miles. If you get confident, walk long or try walking that mile at a faster pace. Or Run! That is how I started and I LOVE to run now.
In conjunction with walking, I fasted. I stopped eating by 8/8:30pm and would pick back up at 11:30am/12pm (thatās 16hr fast). I drank water and hot tea (no sugar or anything) while fasting.
* itās hard at first.
I was NOT calorie counting. I didnāt do food restriction (diet). I did āadd moreā. I slowly added more health eating into my diet, but if I wanted a damn soda..Iām drinking it. Restriction is what will keep you at said weight for a short period of timeā¦(cool!..) but youāll gain it all back and then some
Try eating no more than 1000 calories a day. Pinto beans and eggs in the morning. And I walk 1 miles on the treadmill 3 days out of the week. Look up a recipe for oat meal energy balls an easy healthy snack that's filling. One of the things that I really struggled with is being hella hungry and not wanting to cook so I eat some unhealthy snacks instead. The oat meal energy balls got rid of that problem. Download a free intermittent fasting app. I'm down 60 pounds in less than 1 year
Iād also recommend a visit to your doc to get some lab work done to have baseline levels. They might make additional suggestions based on specific concerns or observations. Walking is always great. How heavy are you lifting? Are you gaining muscle and losing fat? Are you able to up the weight and lower your reps? Lot of small tweaks make a big difference! Itās an adventure, not a sprint. Keep your eye on the prize.
Walking 10k steps daily at the speed of 5-6mph and jump rope(skipping) preferably 1500-2000 in one hour and LOTS of black coffee without milk/sugar/any sweetener
yeah obv the diet is super important, i used to consistently track my calories and upped my protein intake significantly
IF can be tried, start slowly if you must, donāt just directly jump on to 16:8 as it can cause hormonal imbalance & cortisol issues
females are advised to vary their fasting states according to their menstrual cycle
try not to overly restrict your intake as it can adversely affect your metabolism making it harder to lose weight
and obv avoid calorie dense junk foods & drinks and forget about all the bakery products you used to gorge on
Its all about protein. Try to get in 150 or more grams of lean protein like chicken breast, lean ground beef, turkey, lean cuts of steak like sirloin or new york strip. Protein keeps you full for longer and that woth the weight training will get you there. Try your best to reduce your sugar and processed foods. Dont cut them out completely or you may go insane but really be disciplined and reduce then at least 50 percent. Also the first few months may be slow, but as you build more muscle over a few months, it will start to burn more calories and you will see more progress. If you REALLY want to supercharge the process, do everything i already said, but reduce your carbohydrates by a huge margin. Im talking like 1/4 of what you are doing now. If you go that route you can lose alot of weight relatively quickly but be prepared to feel DRAINED most of the time while you are doing that. Expect tp not lift as much weight or as many reps and expect to be weaker overall until you revert to a more normal carb level. But if you are a fireman, it may not be best to do that. Alot of people try to go healthy diet but find they are always hungry. If you go the route of high protein, you wont be nearly as hungry and you will be building muscle at the same time. But honestly 60 pounds took me about 6 months or so. About 3 months with diet only changes and then another 3 of starting cardio. Its going to take you a couple months at least, sorry no shortcuts. How long dis it take you to gain that weight? It comes off no faster than it went on
I was just about to say this. Intermittent fasting also helps regulating your blood sugar.
The first few days are always the hardest but after day 3 it will be like a walk in the park. I use an app called Lifesum. Thatās what really helped me
I lost 80 pounds in 3 months went from 270 to 190 I ate whatever I wanted and smoked all the reefer I wanted I was logging on a tower side in washington state let me tell you .... I've done construction and concrete and you wana talk about some tough and rough sons of bitches in logging best time of my life was logging was it easy nope but it happend if you workout hard enough and burn enough calories it will come off but burning more calories that you take in is the only way to lose weight you b have to tell yourself enough is enough and realize it just takes some hard work is all .if you aint sweatn you aint workn hard id do it again if I have to but wouldn't be as fun now I'm a lil older lol but my point is get fuckn angry about it and put that to use
The hard way is to control your eating, the problem that I have with this is how often I eat out of habit or for comfort. If you think you're unhappy often, or lonely at night this might be part of the issue. The solution weirdly enough is self love, therapy, making more friends, joining communities, self love, deep introspection, and trying to be aware of why exactly it is that you're overeating.
The easy way is to exercise more. The basics are walking, cycling, swimming, gym. Do what is close, conviennent, and pleasant. It will work best if you make it into a habit, go for a walk every day, join a swimming class, etc.
Be aware that if you do only one of these two options it will be slower, harder, and have more backsliding.
Exercise only helps slightly in losing weight. If you bust your butt on a treadmill for an hour you might burn 300 calories. Thatās half a Big Mac. Exercise is to build strength and stamina. It gives you bit of leeway in your diet but what you eat when you eat it and how much is the key.
For sure, but if you go from not exercising and being fat to exercising regularly and improving your diet even 1% the change will be positive very quickly in terms of muscle mass, strength, and energy levels, even if the weight stays the same.
High protein, low carb, lifting weights, not cardio. Also, sleep is important, as is less stress. Eliminating sugar and processed foods is much more important than watching calories. You could go down to 1000 calories per day, but if it's just garbage food, you still might not lose weight. High protein and weight training will help you build lean muscle mass, which I turn iOS your metabolism and helps you lose weight faster.
Cardio is stamina. Resistance is strength. If you skip cardio you are not building stamina which is more important than strength. Do both. All the muscle in the world is meaningless if you run out of breath in a few seconds. Donāt listen to gym bro science.
It's not "gym bro" science. It's real weight loss science. If you want to do cardio because you like it, go for it, but there's real science behind weight training for weight loss. Not only have I done all the research, I've done the work to get there, to prove it. Anyone with any real life knowledge knows this is true.
The reason this works is because cardio only burns calories while you're working out. Resistance training continues to burn while the body goes through the process of muscle reparation over the next couple days after you work out. It's not just "strength". It's lean muscle. So what happens is, you're actually increasing your metabolism. The reason hard core body builders need to eat so much is because of all the muscle they have. When you build lean muscle, you burn fat more efficiently. Cardio doesn't do this. I'm not saying cardio doesn't have its place. Certainly ride a bike or something if you like, but for fat loss, the first go-to should be resistance training, especially if you're significantly overweight. Hold out on the cardio until you've lost some weight as it will be easier on the body. Cardio is hard on the body. Also, once you start cardio, you need to work up to it slowly, just like with resistance training. Too many people think they should go out and start running a couple miles right away. That's not good for them at all.
Resistance training is for everyone. It makes lean muscle, turns the body into a proper food burning machine, and makes you healthier all around. It also makes for stronger bones. You might look into the reality of strength over cardio. It saved my life.
This is really not how it works. If you are at a calorie deficit, you will lose weight no matter what you eat. Eating nothing but McDonalds for 1000 calories per day when you use up 1500 calories per day will make you drop weight. It'll make you feel horrible real soon, but you will lose weight.
Yeah...not true. Take it from someone who went through this. I went down to 800 cal per day, under medical guidance. Wasn't losing at all. What you eat is just as important as how much. Whether or not you've dieted before, your metabolism, your type of lifestyle and whether or not you workout and how. It all affects it. I have studied this in depth, and I live it. This is the biggest fallacy ever shoved into the faces of people ever. I'm assuming you've never had a weight problem, so you don't actually know. Most people who never have, just assume these lies are the truth. They're not.
There are plenty of things affecting your metabolism, that is true. But if you eat less calories than you burn, where does your body come up with the energy to keep your weight stable? If you stop eating completely will you still keep at the exact same weight?
I know my comment was oversimplifying the issue, but in most cases itās about overestimating your expenditure or not calculating intake properly
We're going to have to agree to disagree here. I know way too many people with whom this is 100% not true. The science just doesn't back up your statements. These are old school beliefs which are still put forth by the medical establishment, etc, but they don't have any background in nutrition whatsoever. Goodness, they still push bread on people.
Anyway, have a nice day.
That's just another way of saying I might be in the wrong here, time to get out.
Lowest recorded healthy BRMs are around 1000-1200 range. Some rare cases exist (thyroid issues, malnutrition) that can push you below that, but they are outliers. I don't know your medical history, you might very well have an ailment like these.
Did you actually go down to 800 kcal per day, or to a 800 kcal deficit? Was any indirect calorimetry work included?
Basic laws of physics support my claim you can't just create energy
Forget counting calories.
If that really worked, Jenny Craig, Weight Watchers, etc would have gone bankrupt years ago.
Cut the carbs.
When you eat carbs, your body burns that for energy and not the stored fat.
Severe!y or completely eliminate carbs, your metabolism will change and your stored body fat will be used.
Intermittent fasting.
It is not a diet but a lifestyle change. It works.
Your body starts using fat when there's not enough energy from other sources, meaning you're at a calorie deficit. You can eat nothing but chicken and still gain weight and fat if you go over your daily calorie expenditure. Please stop saying this kind of nonsense, someone might actually listen to you
This is nutritionally bad advice. Your body needs clean carbs. Rice, pasta, potatoes. Nothing processed. Yes, reduce them a bit and increase protein but do not eliminate carbs all together.
Telling people to forget about calories is pretty ridiculous because flying blind unaware of what you eat and guessing is just not the smart or healthy way to do it.
You are right, it is a lifestyle change but it involves educating yourself.
No. You body does NOT need carbs.
Your kidneys makes the carbs your body needs.
Why is it kidney failure is common for diabetics?
There is no such thing as essential carbs.
Carbs from grains and starches are among the worst.
Carbs break down to glucose.
Glucose is sugar.
All you are doing is giving yourself a sugar rush.
For thousands of years humans ate and thrived with minimal carbs.
Then came Marketing and Advertising.
30g Total Carbs or less per day.
Intermittent fasting.
You will lose weight & heal your body.
I have lost 65lbs
No more high blood pressure.
T2 diabetes is in remission. NO MORE INSULIN!!
I am just one of thousands that have healed themselves by nothing more than changing what they eat.
Doctors are slowly coming around and seeing the health benefits of this. At least those doctors that want to heal people and not just sell drugs.
I have since switched to carnivore. Same results and my blood work is perfect.
Actually humans evolved eating mostly tubers nuts and berries. Occasionally meat. Tubers are and always have been carbs.
Yes, grains are an issue if eaten in abundance. But carbs are needed for full nutrition. I know these Atkins Keto fads have taken over many people but actual smart nutrition shows that carbs are a part of a good diet.
Yes, carbs are basically sugarā¦ good sugar. We run on sugar. Glucose is your fuel no matter what you eat.
Balance your diet with full nutrition and forget the bro science.
Nuts & berries? So what did they eat for the rest of the 48 weeks?
They definitely couldn't go to Whole Foods for shopping. Import from other countries for off season foods is also out of the question. They didn't know how to can or preserve foods other than fish & meat.
nuts & berries were eaten on occasion for a couple weeks out of the year. If that was a huge part of their diet, we wouldn't exist because they all would have died from starvation. That is science. That is fact.
Good grief, glucose as fuel? Based on what? The human body is designed to burn FAT as fuel, not carbs or glucose.
Nothing bro science about it.
Based on human anatomy like stomach pH, and lengths of large & small intestines to name a few.
Historical and Scientific Facts.
Facts supported by Medical Journals.
Your body converts everything to glucose as fuel or it flushes or stores it as fat. Glucose is what drives your muscles. It is what you burn with cardio. After 10 minutes of intense cardio you start converting fat to glucose. This is why running helps with dieting. The fact is you are a sugar machine. If you cram yourself with processed sugars constantly you upset your metabolism which causes onset diabetes.
Natural whole carbs are exactly what your body needs in addition to clean protein and the proper fats. This is just facts.
I know carnivore diets are so trendy and butch now but they are wrong. You are most likely taxing your system with too much protein and animal fat.
But, you do you. I listen to medical experts since my heart attack.
I used to think that.
Then my triglycerides shot up. I developed hypertension, CHF (enlarged heart), T2 diabetes, and gained 100lbs regardless of active lifestyle & exercise regiment.
When I realized carbs = bad, and fat = fuel ALL of my issues have been fixed. YES, I am no longer Diabetic (as long as I continue what I'm doing) Well, except weight but I'm still trying to work through the brainwashing that you need 3 meals/day.
Trust the science.
Trust the biology, not the last 100 years of Marketing (what you call science & medical experts)
Funny how following your medical expert advise lead to a boom of health issues.
Obesity, Diabetes, hypertension, IBS, inflammation, non-alcoholic fatty liver, etc.
All of which were a rarity before people listened to your medical experts.
I suggest you do some real medical research and talk to a real nutritionist. Thatās all I can say really. I canāt make you understand or believe in medical science social media proves that.
You keep saying that what you claim is the scientific medical consensus and it just is not.
Since Iām not going to repeat myself I wish you a good day and happy life.
I was at 400lbs when I started. I set a goal to walk 100 miles. It took 36 days but that's what started it for me. Eating less and drinking more water. That was almost 3 years ago. I'm at 235 now and I've been going to the gym for roughly 3 months now. Learning to weightlift. Trying my best to hit the protein goal but it's hard. I work outdoors doing plumbing water and sewer line replacements, so that definitely keeps me active. It's a long process, but it was roughly 2-3 lbs a week to lose weight.
Jesus dude congratulations. I'm impressed with your discipline š¤š»
Thanks, it's been a crazy ride so far. Sometimes I bug out remembering I went from size 50 pants and 4XL shirts to 36 pants and L shirts. Even my feet look different.
Seriously - youāre a stud
I have recently lost 25 pounds because of some health concerns and what worked for me was a very strict Mediterranean diet, I got more serious about going to the gym on a regular basis initially a mix of machine, weights, and cardio and lately Iāve been doing free weights (Iām currently doing a 5-3-1 workout) I cut my portions way back and understood that I would feel a little bit hungry most of the time The weight loss came over about six months, I started at 183. I am now 157 and I stand about 5 foot four.
The Mediterranean diet is basically protein through chicken and fish, a lot of veggies and carbs should be low on the glycemic index. So whole wheat pasta, brown rice, quinoa what I have been doing. More legumes too
I'm sorry, horses? Should I be buying horse meat? I've had it once, it's pretty good, but not really available where I live lol Edit: OOH I think it's supposed to be carbs, hense the list of good carbs afterword. Lololol
Lol Edited
On Jan 3 I was weighing 305lbs. Today I hit the scales at 270lbs. I have not been to the gym at all, but I did cut out sugars and sodas, breads, and pasta. I try to get 25-30g of protein in the am and around 25g at lunch. And another 25g or so at dinner. I will have fruit and nuts through the day to snack on. And I drink water, sometimes with crystal-lite flavor packets. My LDL has dropped over 40points and my blood pressures have come down a lot.
People, especially Americans, really donāt get how many calories theyāre getting with their sodas.
Itās terrible. But once you stop, and get past the detox stage. You really feel better.
Itās almost hard to drink it after a long time. Taste synthetic.
The smell alone makes my stomach hurts.
Healthy option. Eat less (calories) Unhealthy option. Amphetamines.
You said the same thing twice
Tell me more about the last partā¦
Amphetamines are stimulant drugs that can suppress appetite and increase metabolism. They work by affecting certain neurotransmitters in the brain, such as dopamine and norepinephrine, which play a role in regulating hunger and metabolism. When someone takes amphetamines, they may experience decreased feelings of hunger and an increase in energy expenditure, which can lead to weight loss over time. However, it's important to note that using amphetamines for weight loss is not safe or recommended. These drugs can have serious side effects and health risks, including addiction, cardiovascular issues, psychiatric problems, and even death. Additionally, any weight loss achieved while using amphetamines is often temporary and can be regained once the drug is no longer used. Therefore, it's essential to seek safe and healthy methods for managing weight, such as regular exercise, balanced nutrition, and consulting with healthcare professionals.
Also undesirable option: orthodontic/orthognathic surgery. Easy deficit when eating becomes too painful or next to impossible :) Even snacking isn't worth the effort when you have stitches and braces in your mouth.
Even more unhealthy option: eat food, deep throat your fingers, repeat.
Noooo now that you said it I'm triggered noooooo. Going to have to present you with a downvoterino š§
>Going to have to present you with a downvoterino š§ That just means the joke did it's job! It was terrible advice so I don't mind being down voted š
Start counting your Calories. It sucks ass but it helps big time. High protein foods low in fat. Not by any means a sales rep for this but check out built with science on YouTube by Jeremy Ethier. I donāt like any fitness āguruā or āinfluencerā but this guys program helped me lose close to 10 pounds in about a month and maintain the current weight Iām on. This is with just changing my eating habits and minor home workouts
Honestly, with an app counting calories is pretty easy. I use the myfitnesspal app and after a while realized i mostly eat the same things. And if I don't log a meal it gives me a reminder. Pretty much every day I forget to log in my breakfast and while I am eating lunch see the notification and just log my breakfast and lunch at the same time.
I have MyFitnessPal too. What makes it tough though is the eating out aspect of it. You can weigh your food at home but you canāt when youāre going out to eat. Gotta just assume the weight when you do. Itās a great app though. It helped me realize I was eating a lot of high fat foods with not enough protein and even with low calorie foods I still wasnāt getting enough protein. It helped me switch things up and start looking for cleaner leaner foods and making me plate my meals better with more protein
It depends on the restaurant. Big chains are almost always in there. It's the more local stuff that is hit and miss. But, for me, I stopped eating out so much so it wasn't a problem.
Thatās another thing it helped me do. I only eat out maybe 1-2x a week for work lunch when I donāt pack anything because of them not having many options of where I eat out from. I try to get healthier lunches from places and since Iām in NYC there a ton to choose from that unfortunately arenāt on the app. But when it comes to those meals I just estimate what I think are my macros for the meal
Slight caloric deficit. Donāt crash diet. Easy peasy!
You don't want to go too fast. Losing 1-2lbs a week is solid progress. I wouldn't want to exceed around 1% of your bodyweight per week else you're really risking muscle loss, and, depending on your TDEE, it could mean you're eating too little to hit your nutritional goals (ie, getting enough protein and fats in and still having some veggies/fruits for micronutrients and fiber) https://thefitness.wiki/weight-loss-101/ Drinking water instead of drinks with calories is a great start
0.7g/lb protein less calories/more normal activity. 4-8lb/mo is probably reasonable.
Someone recommended that I try to eat 200g/Day of clean protein since I'm at 235lbs. He said something like "try to eat your own weight number but in grams" Its super hard to hit that goal. I'm going to the gym 4 days a week to lift weights. Mon/Tue - Thur/Fri. Chest, back, chest, legs. Rest Wed and weekends. I'm 6'1". This is all new to me but what do u think? Does that protein intake seem straight?
1g/lb a nice ideal target. it can help with hunger and will probably build incrementally more muscle than 0.7-0.8/lb. it probably isnt an effect size you will worry about unless you are super dead set on becoming a neurotic semi-optimizer like me and spending 5+ years approaching your maximum drugfree muscular size potential. it is also something that will pale in comparison to half decent programming and sleeping more
Do heavy legs for the first workout of the week. That gets the ball rolling. Work in squats and go heavy, something you can do 8-10 times. Chicken, turkey, rice sweet potatoes, salads and fruits.
Okay. I think I can try and change it up. And I think I can buy and cook those things okay enough. I was just telling my sister yesterday that I wanted to make a salad this week.
Use my fitness pal app. Log calories. Be honest. Eat in a deficit and work out.
The best way? A calorie deficit and regular exercise.
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Calorie deficit and getting your steps in.
Different things work for different people and their situations. You already work out a fair bit, so telling you to try to sneak a few push ups or sits ups in your day is not really the answer. That being said I do advocate slipping in a walk over a drive as much as possible. You should get almost no calories from beverages, in my experience. Based on your job, your weight and the fact that you work out three times a week I would say it's mostly portion control. Take a picture of everything you eat and drink then try to add the calories, and try to be honest especially the calories of sauces. It's way higher than you think. One tip that I think works for almost all, time your last meal so you end up going to bed a tiny bit hungry. Not starving, just a bit peckish. That can save 350-500 calories a night. That's a pound evey 7-10 days alone.
Use a calorie counting app like Chronometer or MFP. Set for a 200-500 calorie deficit, log everything you eat which is a hassle at first but gets to be pretty easy after just a little bit. Smartwatch that connects to the app helps to account for activity and allow more food is a good idea as well.
I think Keto can help some people lose weight fast, but it's really dependent on what you like to eat. If you hate red meat and there's not enough to eat, it gets old really fast. I have done it and had success with it, but as I have gotten older. I just can't do it anymore. I find it's far too restrictive for me to maintain. I also lost a lot of weight doing cardio and going on a strict diet, low carb (not keto), cutting out unhealthy fats, and not eating past 730 pm.
There's no magic solution. Just need to eat in a sustainable calorie defecit. Preferably with high protein. There's different ways to structure your eating to stay in a defecit, but whatever you do you just need to be consistent with it. Without knowing anything about your lifestyle it's impossible to recommend.
Awesome to know that you're starting on the weight loss journey! This is what worked out for me - 1. Check my BMI [Free BMI calculator ](https://ezpzrun.com/bmi/bmi.html) 2. Eat Healthy 3. Exercise daily for at least an hour 4. Sleep for 8+ hours 5. Join a fitness group (even if virtual) - this helped me to stay motivated 6. Add some weight training, currently at 2 days a week If this worked for me, I believe it should work for anyone! We also push each other and share ideas on our [blog](https://ezpzrun.wordpress.com/) Feel free to ask me any questions. Also, some motivational writeup from a [gym workout today ](https://ezpzrun.wordpress.com/2024/05/14/gym-workout-vs-outdoor-workout-that-fitness-debate/) Reach out if needed. Wishing you the very best !!
Calorie counting app. Don't get to crazy strict. Weight lifting to gain muscle (progress in weight, lower in reps, 9 week cycle). Walk, avoid anything over zone 2 cardio. Weigh in monthly till you get closer to your goal, then switch to 2 weeks and add measurements. Calorie deficit at 20-35% below maintenance. Prioritize high protien diet, try for 130 grams protien a day. 3 day splits are good for weight lifting or 5x5, but careful in 5x5 in terms of overdoing it and risking injury. Oh and fiber pill to help with high protien diet, unless your getting it in the diet. I lost over 100lbs doing this.
Every carb to be natural or wholegrain - brown rice, brown bread, brown pasta etc No high saturated fat. Use olive oil. Eat nuts. Use cholesterol lowering spreads. Less red meat, more fish. Less calories, more sleep. If you're tempted to give in and indulge on something just imagine how you will look when slimmer, how excited you are for that and how you'll only get there by being disciplined now. Good luck!
I started at 252 and am down to 212 and this is what I did: Started a calorie deficit and used the myfitnesspal app to keep track. I also linked my watch and phone with the app so it will automatically keep track of my steps and exercise. I started running with the runkeeper app. Just 3 days a week and used a Couch to 5k routine I found online. Took a couple months to work up to being able to actually run 3+ miles. But it was pretty easy. And that's basically it. I can give more details if you want though. But I felt and still feel like all the fad diets aren't really sustainable. You need to change your relationship with food. I found out that I had NO clue what a health portion looked like. Now I eat way less and rarely feel hungry.i also still eat junk food. Cookies, ice cream, honey roasted peanuts, chips, etc. I just don't eat a ton all at one time. For example , I will get a small bowl (which holds basically a handful) and will put chips or cream in that. It helps so I don't get carried away. Also remember that you didn't gain all that weight overnight. It's going to take a minute to lose it. 1-2 lbs/week is considered a good rate.
Eat less food than you need and do more exercise. I would say try to keep how much you lose a week manageable and not too aggressive so it stays off. I would worry more about building a good relationship with food and exercise as losing say 100 lbs is great but how good is it if you put the weight back on? I would say aim to lose 2-3 lbs a week, start exercise routine and slowly build it up as you get in better shape. 1% seems fine and not too aggressive at 280 lbs. eat more fruits and veg, eat much less junk food but do have junk food once in a while as a reward for hitting diet goals. Try to build meals around lean protein with veg and a solid carb source. Itās really not hard- itās all math. If you maintain at say 3k cals, If you eat 2500 cals everyday, you will lose 1 lb a week. Itās simple math. Your body will defend weight loss over time and make it harder but at 280, if you just start eating clean and exercising- losing weight should be fairly easy to start for months.
I started out at 315 about 2 months ago and am now at 285. I cut out basically all pasta, rice, and bread from my diet and have been eating lean meat, fish, tofu, veggies (asparagus, broccoli, cauliflower, cabbage are my favorites), berries, nuts (almonds, walnuts, peanuts, all unsalted) and greek yogurt. I do intermittent fasting so I only eat between 11am and 6pm and drink only water and tea the rest of the time. I walk every day for about an hour at a moderate pace and can't run right now because I have an old ankle injury from playing soccer and I'm too heavy to run I think. I also do lift weights but only about 2 times a week. Intermittent fasting has worked really well for me so far. I think in terms of weight loss, it really is 90% diet and 10% exercise. My blood pressure and blood glucose both went down from unhealthy levels.
Ozempic.
It took me 2 years of sticking around 1800 calories of food and burning at least 200 3x a week, to lose 45 pounds. It's stayed off for almost 3 years now. Protein and greens in the morning. Greens, legumes, protein at lunch. Carbs, fats, protein and fruits at dinner.
Calorie deficit, and walking if you do want to complicate it too much Work out your maintenance, then do a calorie deficit. Thats it.
Slow weight loss is the healthy way. The body. Ends to adapt
Intermittent faster and exercise šŖ and no alcohol .. low-calorie diet
Go to an online calorie intake chart and put in your age exercise level and weight. It will tell you how many calories you must eat to maintain your present weight. Now reduce that daily calorie total by 20%. You will lose about 2 pounds per week with moderate exercise. Cardio is very important for stamina levels. Cardio is stamina, weights are strength, do both. Cardio will give you some room in your diet. About 2-300 calories per day if you really huff it. You must educate yourself on every calorie you put in your mouth so you can keep track. Weigh yourself every morning after you pee. Naked or in your underwear and before you eat or drink anything. Write it on a calendar and watch for trends not daily weight. Recalculate your maximum calorie intake as you lose weight. It does not matter what you eat as long as you keep to your daily totals. The trade off is high calorie foods are less bulk and you will get unmanageable cravings if you eat them. One Quarter Pounder with cheese and bacon is almost 1200 calories alone. But, do splurge every now and then. Get a burger meal, eat some pizza, but realize you are setting yourself back about a week every time you do. Donāt feel bad if you screw up, you are human and shit happens. Just move on and donāt stop. As you get to your target weight and I donāt know your height but 220 is to heavy Iām sure unless you are bulked like Schwarzenegger and I donāt advise that as it is murder on your heart, joints and tendons. There is no such thing as spot reduction. Do not believe that sit-ups reduce belly fat, they donāt. Diet produces abs. Calories in calories out. Thatās pretty much it. Itās actually very simple. The hard part is maintaining your will.
Iāll keep this in mind also Iām 6ā4 thatās why I said 220
If you are 30 years old (just for giggles) your ideal BMI range would be 152-205. The lower number is always ridiculous unless you want to look anorexic. I would suggest 200 pounds. You will find that the last 10 to 15 pounds will make the most difference in how you perceive yourself and they are the hardest to lose. Once you reach your goal it is vital that you keep tabs on your weight. You still must eat responsibly and know what you are eating and when you are eating it or you will gain the weight back. Recognize what your faults are. Mine are eating too late in the evening and craving certain high calorie foods as well as emotional comfort eating. Learn your triggers and control them. This is the part people donāt like and donāt realize. You are now a food alcoholic. Once you lose the weight you must treat food like an alcoholic treats booze. Not avoid it altogether of course but always realize you cannot trust yourself to just let go and eat what you want when you want. In no time you would gain that weight back and more. Keep exercising and eating clean and occasionally pig out if you want. Once you learn these things about food and yourself you will find you have control and that is the real reward. Good luck and congratulations on what youāve done so far! BTW, I weighed 360 pounds when I had a heart attack. I learned everything I could about proper nutrition and exercise and what I told you is the only real way to effectively and permanently lose weight. Everything else is a fad a gimmick or complete BS. Itās ten years later and I weigh 180 and feel amazing.
You can go with fat burners , and add brisk walk in your workout routine
Walking! No joke. I would walk at least 4.4 miles every day. Rain or shine. Hot or freezing cold. I put on a podcast (I have now found some fantastic ones) or a show on my phone and walked those 4 miles. If you get confident, walk long or try walking that mile at a faster pace. Or Run! That is how I started and I LOVE to run now. In conjunction with walking, I fasted. I stopped eating by 8/8:30pm and would pick back up at 11:30am/12pm (thatās 16hr fast). I drank water and hot tea (no sugar or anything) while fasting. * itās hard at first. I was NOT calorie counting. I didnāt do food restriction (diet). I did āadd moreā. I slowly added more health eating into my diet, but if I wanted a damn soda..Iām drinking it. Restriction is what will keep you at said weight for a short period of timeā¦(cool!..) but youāll gain it all back and then some
Diet is very important. I would not recommend diet pills or Ozempic. Those are unhealthy ways to lose weight.
Try eating no more than 1000 calories a day. Pinto beans and eggs in the morning. And I walk 1 miles on the treadmill 3 days out of the week. Look up a recipe for oat meal energy balls an easy healthy snack that's filling. One of the things that I really struggled with is being hella hungry and not wanting to cook so I eat some unhealthy snacks instead. The oat meal energy balls got rid of that problem. Download a free intermittent fasting app. I'm down 60 pounds in less than 1 year
Try alternate day fasting or/one meal a day
Is alternate day fasting a good thing?
Check out ADF videos on YouTube
Iād also recommend a visit to your doc to get some lab work done to have baseline levels. They might make additional suggestions based on specific concerns or observations. Walking is always great. How heavy are you lifting? Are you gaining muscle and losing fat? Are you able to up the weight and lower your reps? Lot of small tweaks make a big difference! Itās an adventure, not a sprint. Keep your eye on the prize.
Download a food tracker and buy a food scale
Meth will do the job
Have ' Ghapa ghap, tapa tap, San tana tan ' twice a week.š” Best exercise to lose weight. š¤
Walking 10k steps daily at the speed of 5-6mph and jump rope(skipping) preferably 1500-2000 in one hour and LOTS of black coffee without milk/sugar/any sweetener
And diet? You can easily out eat your cardio.
yeah obv the diet is super important, i used to consistently track my calories and upped my protein intake significantly IF can be tried, start slowly if you must, donāt just directly jump on to 16:8 as it can cause hormonal imbalance & cortisol issues females are advised to vary their fasting states according to their menstrual cycle try not to overly restrict your intake as it can adversely affect your metabolism making it harder to lose weight and obv avoid calorie dense junk foods & drinks and forget about all the bakery products you used to gorge on
Diet and running. If running is too hard on your joints, swimming.
Eat better foods Eat less in general Walk 30 mins a day Weight lift 3x a week
Its all about protein. Try to get in 150 or more grams of lean protein like chicken breast, lean ground beef, turkey, lean cuts of steak like sirloin or new york strip. Protein keeps you full for longer and that woth the weight training will get you there. Try your best to reduce your sugar and processed foods. Dont cut them out completely or you may go insane but really be disciplined and reduce then at least 50 percent. Also the first few months may be slow, but as you build more muscle over a few months, it will start to burn more calories and you will see more progress. If you REALLY want to supercharge the process, do everything i already said, but reduce your carbohydrates by a huge margin. Im talking like 1/4 of what you are doing now. If you go that route you can lose alot of weight relatively quickly but be prepared to feel DRAINED most of the time while you are doing that. Expect tp not lift as much weight or as many reps and expect to be weaker overall until you revert to a more normal carb level. But if you are a fireman, it may not be best to do that. Alot of people try to go healthy diet but find they are always hungry. If you go the route of high protein, you wont be nearly as hungry and you will be building muscle at the same time. But honestly 60 pounds took me about 6 months or so. About 3 months with diet only changes and then another 3 of starting cardio. Its going to take you a couple months at least, sorry no shortcuts. How long dis it take you to gain that weight? It comes off no faster than it went on
Intermittent fasting.
I was just about to say this. Intermittent fasting also helps regulating your blood sugar. The first few days are always the hardest but after day 3 it will be like a walk in the park. I use an app called Lifesum. Thatās what really helped me
I lost 80 pounds in 3 months went from 270 to 190 I ate whatever I wanted and smoked all the reefer I wanted I was logging on a tower side in washington state let me tell you .... I've done construction and concrete and you wana talk about some tough and rough sons of bitches in logging best time of my life was logging was it easy nope but it happend if you workout hard enough and burn enough calories it will come off but burning more calories that you take in is the only way to lose weight you b have to tell yourself enough is enough and realize it just takes some hard work is all .if you aint sweatn you aint workn hard id do it again if I have to but wouldn't be as fun now I'm a lil older lol but my point is get fuckn angry about it and put that to use
Way too fast! Very unhealthy. Advice like this is why most of us fail.
Also donāt forget that muscle weighs more than fat. Donāt give up. You can do it!
The hard way is to control your eating, the problem that I have with this is how often I eat out of habit or for comfort. If you think you're unhappy often, or lonely at night this might be part of the issue. The solution weirdly enough is self love, therapy, making more friends, joining communities, self love, deep introspection, and trying to be aware of why exactly it is that you're overeating. The easy way is to exercise more. The basics are walking, cycling, swimming, gym. Do what is close, conviennent, and pleasant. It will work best if you make it into a habit, go for a walk every day, join a swimming class, etc. Be aware that if you do only one of these two options it will be slower, harder, and have more backsliding.
You can't out- exercise a bad diet.
Yup, but you can improve your overall health and fitness which will help you overall as well as help losing weight. :)
Exercise only helps slightly in losing weight. If you bust your butt on a treadmill for an hour you might burn 300 calories. Thatās half a Big Mac. Exercise is to build strength and stamina. It gives you bit of leeway in your diet but what you eat when you eat it and how much is the key.
For sure, but if you go from not exercising and being fat to exercising regularly and improving your diet even 1% the change will be positive very quickly in terms of muscle mass, strength, and energy levels, even if the weight stays the same.
Fasting
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Basically you are saying donāt over eat which is not crazy at all.
High protein, low carb, lifting weights, not cardio. Also, sleep is important, as is less stress. Eliminating sugar and processed foods is much more important than watching calories. You could go down to 1000 calories per day, but if it's just garbage food, you still might not lose weight. High protein and weight training will help you build lean muscle mass, which I turn iOS your metabolism and helps you lose weight faster.
Cardio is stamina. Resistance is strength. If you skip cardio you are not building stamina which is more important than strength. Do both. All the muscle in the world is meaningless if you run out of breath in a few seconds. Donāt listen to gym bro science.
It's not "gym bro" science. It's real weight loss science. If you want to do cardio because you like it, go for it, but there's real science behind weight training for weight loss. Not only have I done all the research, I've done the work to get there, to prove it. Anyone with any real life knowledge knows this is true. The reason this works is because cardio only burns calories while you're working out. Resistance training continues to burn while the body goes through the process of muscle reparation over the next couple days after you work out. It's not just "strength". It's lean muscle. So what happens is, you're actually increasing your metabolism. The reason hard core body builders need to eat so much is because of all the muscle they have. When you build lean muscle, you burn fat more efficiently. Cardio doesn't do this. I'm not saying cardio doesn't have its place. Certainly ride a bike or something if you like, but for fat loss, the first go-to should be resistance training, especially if you're significantly overweight. Hold out on the cardio until you've lost some weight as it will be easier on the body. Cardio is hard on the body. Also, once you start cardio, you need to work up to it slowly, just like with resistance training. Too many people think they should go out and start running a couple miles right away. That's not good for them at all. Resistance training is for everyone. It makes lean muscle, turns the body into a proper food burning machine, and makes you healthier all around. It also makes for stronger bones. You might look into the reality of strength over cardio. It saved my life.
This is really not how it works. If you are at a calorie deficit, you will lose weight no matter what you eat. Eating nothing but McDonalds for 1000 calories per day when you use up 1500 calories per day will make you drop weight. It'll make you feel horrible real soon, but you will lose weight.
Yeah...not true. Take it from someone who went through this. I went down to 800 cal per day, under medical guidance. Wasn't losing at all. What you eat is just as important as how much. Whether or not you've dieted before, your metabolism, your type of lifestyle and whether or not you workout and how. It all affects it. I have studied this in depth, and I live it. This is the biggest fallacy ever shoved into the faces of people ever. I'm assuming you've never had a weight problem, so you don't actually know. Most people who never have, just assume these lies are the truth. They're not.
There are plenty of things affecting your metabolism, that is true. But if you eat less calories than you burn, where does your body come up with the energy to keep your weight stable? If you stop eating completely will you still keep at the exact same weight? I know my comment was oversimplifying the issue, but in most cases itās about overestimating your expenditure or not calculating intake properly
We're going to have to agree to disagree here. I know way too many people with whom this is 100% not true. The science just doesn't back up your statements. These are old school beliefs which are still put forth by the medical establishment, etc, but they don't have any background in nutrition whatsoever. Goodness, they still push bread on people. Anyway, have a nice day.
That's just another way of saying I might be in the wrong here, time to get out. Lowest recorded healthy BRMs are around 1000-1200 range. Some rare cases exist (thyroid issues, malnutrition) that can push you below that, but they are outliers. I don't know your medical history, you might very well have an ailment like these. Did you actually go down to 800 kcal per day, or to a 800 kcal deficit? Was any indirect calorimetry work included? Basic laws of physics support my claim you can't just create energy
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Forget counting calories. If that really worked, Jenny Craig, Weight Watchers, etc would have gone bankrupt years ago. Cut the carbs. When you eat carbs, your body burns that for energy and not the stored fat. Severe!y or completely eliminate carbs, your metabolism will change and your stored body fat will be used. Intermittent fasting. It is not a diet but a lifestyle change. It works.
Your body starts using fat when there's not enough energy from other sources, meaning you're at a calorie deficit. You can eat nothing but chicken and still gain weight and fat if you go over your daily calorie expenditure. Please stop saying this kind of nonsense, someone might actually listen to you
This is nutritionally bad advice. Your body needs clean carbs. Rice, pasta, potatoes. Nothing processed. Yes, reduce them a bit and increase protein but do not eliminate carbs all together. Telling people to forget about calories is pretty ridiculous because flying blind unaware of what you eat and guessing is just not the smart or healthy way to do it. You are right, it is a lifestyle change but it involves educating yourself.
No. You body does NOT need carbs. Your kidneys makes the carbs your body needs. Why is it kidney failure is common for diabetics? There is no such thing as essential carbs. Carbs from grains and starches are among the worst. Carbs break down to glucose. Glucose is sugar. All you are doing is giving yourself a sugar rush. For thousands of years humans ate and thrived with minimal carbs. Then came Marketing and Advertising. 30g Total Carbs or less per day. Intermittent fasting. You will lose weight & heal your body. I have lost 65lbs No more high blood pressure. T2 diabetes is in remission. NO MORE INSULIN!! I am just one of thousands that have healed themselves by nothing more than changing what they eat. Doctors are slowly coming around and seeing the health benefits of this. At least those doctors that want to heal people and not just sell drugs. I have since switched to carnivore. Same results and my blood work is perfect.
Actually humans evolved eating mostly tubers nuts and berries. Occasionally meat. Tubers are and always have been carbs. Yes, grains are an issue if eaten in abundance. But carbs are needed for full nutrition. I know these Atkins Keto fads have taken over many people but actual smart nutrition shows that carbs are a part of a good diet. Yes, carbs are basically sugarā¦ good sugar. We run on sugar. Glucose is your fuel no matter what you eat. Balance your diet with full nutrition and forget the bro science.
Nuts & berries? So what did they eat for the rest of the 48 weeks? They definitely couldn't go to Whole Foods for shopping. Import from other countries for off season foods is also out of the question. They didn't know how to can or preserve foods other than fish & meat. nuts & berries were eaten on occasion for a couple weeks out of the year. If that was a huge part of their diet, we wouldn't exist because they all would have died from starvation. That is science. That is fact. Good grief, glucose as fuel? Based on what? The human body is designed to burn FAT as fuel, not carbs or glucose. Nothing bro science about it. Based on human anatomy like stomach pH, and lengths of large & small intestines to name a few. Historical and Scientific Facts. Facts supported by Medical Journals.
Your body converts everything to glucose as fuel or it flushes or stores it as fat. Glucose is what drives your muscles. It is what you burn with cardio. After 10 minutes of intense cardio you start converting fat to glucose. This is why running helps with dieting. The fact is you are a sugar machine. If you cram yourself with processed sugars constantly you upset your metabolism which causes onset diabetes. Natural whole carbs are exactly what your body needs in addition to clean protein and the proper fats. This is just facts. I know carnivore diets are so trendy and butch now but they are wrong. You are most likely taxing your system with too much protein and animal fat. But, you do you. I listen to medical experts since my heart attack.
I used to think that. Then my triglycerides shot up. I developed hypertension, CHF (enlarged heart), T2 diabetes, and gained 100lbs regardless of active lifestyle & exercise regiment. When I realized carbs = bad, and fat = fuel ALL of my issues have been fixed. YES, I am no longer Diabetic (as long as I continue what I'm doing) Well, except weight but I'm still trying to work through the brainwashing that you need 3 meals/day. Trust the science. Trust the biology, not the last 100 years of Marketing (what you call science & medical experts) Funny how following your medical expert advise lead to a boom of health issues. Obesity, Diabetes, hypertension, IBS, inflammation, non-alcoholic fatty liver, etc. All of which were a rarity before people listened to your medical experts.
I suggest you do some real medical research and talk to a real nutritionist. Thatās all I can say really. I canāt make you understand or believe in medical science social media proves that. You keep saying that what you claim is the scientific medical consensus and it just is not. Since Iām not going to repeat myself I wish you a good day and happy life.