[Really_fat_ninja]

Eat on a deficit

[advrider6510]

Vegetarian diets can promote weight loss because they focus on nutrient-dense, low-calorie foods like fruits, vegetables, whole grains, nuts, seeds and soy. Vegan diets go even further and cut out calorie-rich foods like cheese. But being vegetarian doesn't automatically mean consuming fewer calories..still it might help!

[swomerva]

Intermittent fasting as many days as you can helps a lot. Eat the same amount of calories, just during an 8 hour period. For example, don’t consume any calories after 6:00PM and don’t eat the next day until 10:00AM. Drink plenty of water. It increases your natural HGH production and overall I feel a lot better if I do it regularly.

[arkie6]

Here is my input. Take it for what it is worth. People need to get over the idea that fat gain or loss is just a simple math problem (calories in vs. calories out). The human body is way more complex than many make it out to be. Hormones play a significant part in determining whether your body is in fat storing or fat burning modes, and the foods you eat and when you eat greatly affects your fat storing vs. burning hormones. High insulin levels promote fat storage and block fat burning. Sugars and starches which readily convert to glucose once consumed along with frequent eating and snacking will raise insulin levels unless you are very active. For many people, the way to lose fat is to greatly reduce your intake of sugars and starches and reduce the frequency of eating. This also reduces insulin levels which has many other health benefits.

I'm in my mid 50's and have been following a mostly ketogenic diet and intermittent fasting for the past ~16 months. I'm down ~50 pounds and have been holding my weight steady and gaining some muscle the past 4 months or so through increased workouts. I have corrected my elevated blood sugars and some digestive issues I was having. I'm on zero medications and my blood pressure and blood sugar levels are now normal. And I don't feel deprived. I eat lots of green vegetables and high quality meats and eggs. I generally go 18-22 hours between meals and either eat one meal a day (OMAD) or one small meal plus a regular meal. It works for me.

[dreamingat30fps]

Originally Posted by arkie6

Here is my input. Take it for what it is worth. People need to get over the idea that fat gain or loss is just a simple math problem (calories in vs. calories out). The human body is way more complex than many make it out to be. Hormones play a significant part in determining whether your body is in fat storing or fat burning modes, and the foods you eat and when you eat greatly affects your fat storing vs. burning hormones. High insulin levels promote fat storage and block fat burning. Sugars and starches which readily convert to glucose once consumed along with frequent eating and snacking will raise insulin levels unless you are very active. For many people, the way to lose fat is to greatly reduce your intake of sugars and starches and reduce the frequency of eating. This also reduces insulin levels which has many other health benefits.

I'm in my mid 50's and have been following a mostly ketogenic diet and intermittent fasting for the past ~16 months. I'm down ~50 pounds and have been holding my weight steady and gaining some muscle the past 4 months or so through increased workouts. I have corrected my elevated blood sugars and some digestive issues I was having. I'm on zero medications and my blood pressure and blood sugar levels are now normal. And I don't feel deprived. I eat lots of green vegetables and high quality meats and eggs. I generally go 18-22 hours between meals and either eat one meal a day (OMAD) or one small meal plus a regular meal. It works for me.

I'm a fat bastard (like actual fat fat, not just want to lose a few pounds so I can get abs) and have tried all kinds of diets with lack luster results. There was only one time at my fatest almost 300 lbs I started counting calories and went down to like 240. This was probably like 7 years ago. I have slowly crept up averaging around 270lbs. I have tried counting calories again, but I just don't stick with it. It's very hard especially when we are traveling to calculate calories so it ends up being a pretty sloppy guesstimate and I'm usually hungry while on the diet.

With this whole stay at home restaurants closed and being bored out of my mind I decided to try eating low carb. This has been hard for me in the past because I'm a big pasta and rice eater. Pretty much every meal except breakfast involves pasta or rice or bread. Although rice is my biggest nemesis.

Anyways I have found recipes online for cauliflower rice, pasta from zucchini etc. Luckily my gf can cook very well and has made all kinds of crazy good stuff like some dumplings made with cabbage instead of dough. So far it's been maybe a month that I have been eating this way. I have lost 8-9lbs so far, however that is not the main thing.

I have been having a lot of issues with like pressure on my chest, pain on the right side. I have been to every doctor, primary, cardiologist, pulmonologist etc. Had all kinds of test done, one doctor gave up and said it was probably anxiety or something mental (since it started around the time my father died), inhalers, medications etc nothing helped.

Since I started eating low carb it has been like a miracle cure. All of those issues have gone away. Honestly I'm in shock and scared it's just some temporary thing, but that alone is reason enough to continue eating this way. I am also never hungry, in fact a lot of the time I'm not hungry even though I may have only had 1 meal that day. It really does seem too good to be true which scares me because I actually feel great!

[Rmtt]

Originally Posted by arkie6

Here is my input. Take it for what it is worth. People need to get over the idea that fat gain or loss is just a simple math problem (calories in vs. calories out). The human body is way more complex than many make it out to be. Hormones play a significant part in determining whether your body is in fat storing or fat burning modes, and the foods you eat and when you eat greatly affects your fat storing vs. burning hormones. High insulin levels promote fat storage and block fat burning. Sugars and starches which readily convert to glucose once consumed along with frequent eating and snacking will raise insulin levels unless you are very active. For many people, the way to lose fat is to greatly reduce your intake of sugars and starches and reduce the frequency of eating. This also reduces insulin levels which has many other health benefits.

I'm in my mid 50's and have been following a mostly ketogenic diet and intermittent fasting for the past ~16 months. I'm down ~50 pounds and have been holding my weight steady and gaining some muscle the past 4 months or so through increased workouts. I have corrected my elevated blood sugars and some digestive issues I was having. I'm on zero medications and my blood pressure and blood sugar levels are now normal. And I don't feel deprived. I eat lots of green vegetables and high quality meats and eggs. I generally go 18-22 hours between meals and either eat one meal a day (OMAD) or one small meal plus a regular meal. It works for me.

Nice...someone that knows what they are talking about. Insulin resistance is a killer when trying to lose. Insulin is a "Storage" hormone and if it is present, your body will not release anything. Insulin and Glucagon play a big role.

Just do some research into "P" ratio. Partitioning ratio is the effect how how good your insulin sensitivity response is.

Macros matter....but Micros matter just as much.

[chassis]

Seems like a good time in the thread to refresh the notion that calories in must be less than calories out for weight to be lost. That’s all there is to it.

Exercise is not strictly required, beyond daily living movement.

Conclusion: weight loss is dietary discipline endeavor

[uniqueMR]

Originally Posted by chassis

Conclusion: weight loss is dietary discipline endeavor

90% agreed. 10% goes to moving around/moderate exercise.

[arkie6]

Originally Posted by chassis

Conclusion: weight loss is dietary discipline endeavor

Originally Posted by uniqueMR

90% agreed. 10% goes to moving around/moderate exercise.

Originally Posted by uniqueMR

Hello ALL,

I am trying to lose weight from past 18 months. With no luck

Weight: 195lbs
Age: 33
Body Fat: 30%
Height: 5'9"
Fat Deposits: lower belly, lower back, love handles, face/chin


So from 2 weeks, I have been aggressive and started the following routine:

Treadmill: Morning and Evening (total of 800 calories burn/day) for 5 days/week. So total I am burning about 3500-4000 calories a week on treadmill.
Weight-lifting: once a week, burning 500 calories.
Give and take: I am burning around 4000 calories per week combined.

Breakfast: oatmeal/milk/nuts/peanut butter/honey, about 350 calories.
Lunch: pretty heavy lunch mix of meat or poultry, rice or bread, about 400-700 calories.
Dinner: snacking, about 200-300 calories.


I really want to get lean, fit, healthy, athletic body and be around 170lbs with body fat of 20-23%.

Please advice, comment. I am really struggling in losing 20 lbs.
THANKS!!!

uniqueMR, it has now been over 1.5 years since you started this thread and posted this. What are your results? What worked for you?

[BrettKA7]

I’ve struggled with weight all my life. I was anywhere from a little chubby to obese from probably 8 years old until 18. When I was 18, I dropped from 250 to 160. Then creeped up to 180 the next 5 years. From 23 to 25, I gained a whopping 90+ lb and for the first time became “morbidly obese” for my height.

I’ve now lost 93 lb and I’m back to an even 180. I still plan to lean out a bit but I’m much, much happier had my Apple Watch rarely reminds me to “breathe” like it did all the time at 273 lb (my highest).

The first time I lost weight, I did the “Dr. Perricone 3 day diet” but for like 5 months lol. I lost weight insanely fast. However, at 25, that diet no longer worked for me. This time around it was simple calories in, calories out. At this point my body hurts from inactivity and I feel best getting at least 1 hour of exercise per day.

Happy to answer any questions!

[uniqueMR]

[335xi Beast]

The first thing to do is figure our your daily caloric intake to maintain your current weight. Several calculators out there but you will need some trial n error to figure out how to reduce gradually until you lose at least 1 pound a week. DIET IS FIRST!

Go to Bodybuilding.com and find a workout routine. A basic split is fine but the second most important thing is to change your lifestyle and incorporate a weight training program from here on out. Building muscle is key! The more muscle you have and grow the more calories you will end up burning while at rest. Cardio helps but it is NOT necessary! Most beginners ALWAYS do this and spend hours and hours busting their ass and they don't understand this whole journey. I did this instantly in the beginning and failed!

Think of it this way. Body builders have muscle and no fat. Forget about their steroid use for a second. The average JOE like me starts out with little muscle and more fat aka skinny fat. They have intense workouts obviously which burns the hell out of calories while working BUT keeps burning calories while at rest so the MORE muscle your build and have continues to burn fat while sitting around and sleeping especially.

It took me a while for the light to come but its so simple and works.

The formula to build muscle is as follows:

You must eat at a caloric surplus to gain muscle. If you weight 185lbs, you must take in at least 185 grams of protein daily to have a chance because protein builds muscle. Some say 1.25grms of protein to assist. The rest is Carbs (energy) and GOOD FATS ( nuts, fish-salmon, etc.) No potato chips!

I eat chicken, fish and tons of green veggies every day. I weigh and measure my food and figure out the calories I take in every day. I am eating 200 cals a day less than my daily caloric intake so I can lose fat slow! I am working out intensely, protein intake spot on, whey protein to assist and making sure I get 8 hours of sleep (KEY) and drinking to stay hydrated.

Remember you can't out exercise a bad diet! Screw the cardio and get a proven workout body building routing started. Always progress on your lifts. Upper body-increase weight 5 lbs each week until your plateau, drop down, reset and start at a little higher weight then when you started. This will make your muscles grow and you will get stronger and bigger. On leg day, increase weight 10lbs each week and repeat. Remember to start both at about 50% of your max on each lift and then progress accordingly.

I screwed up and did T25 video, ate very little (big mistake) and lost 35lbs of fat! I looked like shit, felt like shit and still had no decent muscle tone. Thats called skinny fat. I pulled my head out of ass, got educated on this talking to trainers and some nutrition gurus and its very very simple to do BUT YOU HAVE TO WANT TO CHANGE YOUR LIFESTYLE for this to work. I'm now addicted so to speak but its a very simple part of my daily life style. Change sucks but this is so much fun once you stay patient and progress. It's a marathon not a sprint. If you do it correctly you will definitely grow and get stronger. At the end you will look better than could ever imagine.

[uniqueMR]

[dreamingat30fps]

I just wanted to do an update since my last post. I am now down 20lbs in the last 3 months. The weight loss is not super fast but it has been very steady. It's also a very doable "diet" for me that I can continue indefinitely.

While I am not hardcore about my carbs, like I still put a little sugar in my coffee, I have milk sometimes, maybe a little sweet sauce on something etc. I do not eat the big stuff like rice, pasta, bread etc. However I have found that after a certain amount of time of eating that way I start to feel like I'm getting sick and obviously with the whole covid19 stuff I get a little worried. I have found that eating carbs helps me when that happens so I have incorporated it into my "diet". I will allow myself 1 day to eat carbs. Typically it's just a matter of adding rice to my meals that day (I love rice), but sometimes I do go "crazy" and have a pizza or something. Although that's only happened maybe twice since I started. Even when I let myself eat carbs I still try not to go crazy.

Anyways it is working well for me and we'll see how far it goes. I will keep doing this until the weight loss stops and I guess re-evaluate and adjust what I'm doing at that point.

[uniqueMR]

Originally Posted by dreamingat30fps

I just wanted to do an update since my last post. I am now down 20lbs in the last 3 months. The weight loss is not super fast but it has been very steady. It's also a very doable "diet" for me that I can continue indefinitely.

While I am not hardcore about my carbs, like I still put a little sugar in my coffee, I have milk sometimes, maybe a little sweet sauce on something etc. I do not eat the big stuff like rice, pasta, bread etc. However I have found that after a certain amount of time of eating that way I start to feel like I'm getting sick and obviously with the whole covid19 stuff I get a little worried. I have found that eating carbs helps me when that happens so I have incorporated it into my "diet". I will allow myself 1 day to eat carbs. Typically it's just a matter of adding rice to my meals that day (I love rice), but sometimes I do go "crazy" and have a pizza or something. Although that's only happened maybe twice since I started. Even when I let myself eat carbs I still try not to go crazy.

Anyways it is working well for me and we'll see how far it goes. I will keep doing this until the weight loss stops and I guess re-evaluate and adjust what I'm doing at that point.

Sounds good. Hang in..
I love it when we reach our goals or working on goals

[335xi Beast]

Originally Posted by Sternshade

I've gone through all this struggle with a weight loss. Well, what worked really good for me was:

• increase the NEAT activity and walking at least 8k steps daily
• minimize regfined carbs or at least substitute wheat wherever is possible
• maintain at least 3 hours between meals with no snacks

Also I've mentioned in another thread that I'm currently doing a 4 minute exercise every 3-4 hours.

Dummy it down. You're eating too much! Learn to how to weight and measure your food instead of guessing like everyone else. Lean towards 50% Protein and the rest carbs and good fat. Simple - Chicken, Turkey, Fish , Whey protein is usually needed. Tough to eat your body weight in protein for most but certainly doable as long as you meal prep. I cook for the entire week. Vary the meals a bit but I know exactly the amount calories I am intaking and more so my macros.

Solution - gradually eat 100 less than maintenance for starters. No results, then reduce by another hundred calories. Exercise at least 45 days a week LIFTING WEIGHTS. Think of building muscle instead of the usual cardio, cardio, cardio. Lifting is MUCH better once you get on a proven workout program. Go to www.bodybuilding.com and spend hours on this website. Everything and everything is there. This isn't rocket science so the problem is you. People in general are weak minded, uninspired, LAZY and yes, lazy. You have to figure our YOUR goal and go slow with this because it is life long journey.

Thing of gaining muscle, losing fat, weight will probably increase due to more muscle hence your body will gradually transfer and you will look and feel great! Get started.

[nialcoxworth]

Plan your diet
Eat breakfast
Keep healthy snacks on hand
Drink plenty of water
Take a walk before dinner
Reduce your salt intake
Start lunch and dinner with vegetables
Drive more

[arkie6]

Plan your diet (include high amounts of healthy fats, moderate protein from animal sources, and low amounts of carbohydrates - avoid processed foods high in sugar, refined carbohydrates, and seed oils high in omega 6).
Skip breakfast.
Skip lunch.
Don't eat snacks.
Get plenty of electrolytes including salt.
Get off the couch/chair and get some exercise.

[1MOREMOD]

Get a divorce

[Jerain]

Oatmeal boiled with milk and banana or apple slices for breakfast.

4 slices of whole grain bread with some low fat slices of chicken/beef for lunch.

Just regular dinner whatever you want but just one plate, don't take any extras.

At least half an hour of cycling every day at your own pace

Don't eat nothing inbetween just drink water or black coffee or maybe a kiwi or fruit with high fiber.

Lost 10kg in few weeks...

[JP10]

Originally Posted by dreamingat30fps

I just wanted to do an update since my last post. I am now down 20lbs in the last 3 months. The weight loss is not super fast but it has been very steady. It's also a very doable "diet" for me that I can continue indefinitely.

While I am not hardcore about my carbs, like I still put a little sugar in my coffee, I have milk sometimes, maybe a little sweet sauce on something etc. I do not eat the big stuff like rice, pasta, bread etc. However I have found that after a certain amount of time of eating that way I start to feel like I'm getting sick and obviously with the whole covid19 stuff I get a little worried. I have found that eating carbs helps me when that happens so I have incorporated it into my "diet". I will allow myself 1 day to eat carbs. Typically it's just a matter of adding rice to my meals that day (I love rice), but sometimes I do go "crazy" and have a pizza or something. Although that's only happened maybe twice since I started. Even when I let myself eat carbs I still try not to go crazy.

Anyways it is working well for me and we'll see how far it goes. I will keep doing this until the weight loss stops and I guess re-evaluate and adjust what I'm doing at that point.

That is great progress man, keep after it! Carbs are energy, so it's understandable that you feel a little sick after not having them for a long period of time, especially if you were a big carb eater in the past. I was the same when I did a keto diet, lack of energy an nausea was common for me because my workouts were pretty intense. Over time this will dwindle, refeading carbs once a week is perfectly fine.

With all that said, I eat an abundance of carbs daily. As you begin to learn how your body reacts to different diets you will be able to find the best one for you. There is no perfect method for a mass of people. I see a lot posting certain diets/methods to follow, but bottom line is the work better for some and not so great for others. Continue to experiment and progress. Be diligent in how your body reacts.

Be proud of that amount of weight loss too, nothing to scoff at. Losing the weight over a longer period of time, you'll have less of chance to gain it back. A lot will do short "intense" diets, lose a solid bit of weight, but in the long run it doesn't hold.

[uniqueMR]

Originally Posted by 1MOREMOD

Get a divorce

hahhahaha.
With that you lose everything