When I crave sweets I chew and spit out...make sure you spit out all of it. I have to have sweets.
MilfBanger78
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Carbs n sugar are the enemy! lol. I've been outta the gym the past month dealing with elbow tendonitis. So have been munching comfort food. Changing that now. In my experience, nothing works better than restricting carbs... doesnt have to be keto.... but just limiting carbs. When i was younger, my yearly ritual to drop lbs was.... 4 weeks at 150 carbs....4 weeks at 100 carbs, then 4 weeks at 50 carbs (thats a bitch lol). But would always take off 30 lbs for summer in a 12 week period. Plus when u limit carbs, ur appetite decreases.
As for alcohol.... stick to clear with no calorie mixers.... get your electrolytes in... Gatorade zero.... Drip drop, liquid IV etc. Being dehydrated will put 10 lbs of water weight on u fast! During this period of being out of the gym n working from home.... I fell into the habit of full-sugar gatorade and Mikes harder cranberry, put on like 20 lbs of water weight lol and it totally fucked my sleep too. And when u dont sleep, ur cortisol shoots up which will make u gain weight too
As for alcohol.... stick to clear with no calorie mixers.... get your electrolytes in... Gatorade zero.... Drip drop, liquid IV etc. Being dehydrated will put 10 lbs of water weight on u fast! During this period of being out of the gym n working from home.... I fell into the habit of full-sugar gatorade and Mikes harder cranberry, put on like 20 lbs of water weight lol and it totally fucked my sleep too. And when u dont sleep, ur cortisol shoots up which will make u gain weight too
mako shark
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I'm very tall so it was always super easy to hide my weight. In my forties I got up to 270lbs and was was out of air very quickly so I decided to lose weight. I went exercise crazy and lost 100lbs but ended up with a hernia and needed back surgery as well. Now I weight 220lbs, stay extremely active (walking or doing some kind of exercise 5 days a week). My advise is to start slow with walking and then pick activities that you enjoy. Bottom line is most people don't "love" exercising.... but is you stay active you will be able to eat most everything and maintain your weight once you lose it (within reason of course). Good luck!
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Fermented Foods, Turmeric, pumpkin sunflower Seeds and Chia seeds, Chilies, pumpkin, oat meal, Coconut Oil, grapefruit, pineapple, sour green apples, Mushrooms, eggs, salmon, avocado, raspberries. WATER WATER bucketloads of water. Skip all /any processed food, salt, refined sugar. Add polyunsaturated omega-6 fatty acids. Go out and work your ass out, go swimming but don't get exhausted, it ruins all the good work. Sleep at least 7 hrs every night. Good luck
There are many options but the single best way to lose weight is the one you can keep doing day in day out without feeling like you're punishing yourself.
Weight loss will be fast in the beginning and gradually slows down and gets less and less as the body keeps adapting. Meaning you lose a gazillion calories today by rigorous exercise then the body will slow down metabolism during rest and give you intense cravings to compensate.
But here is what has and is working for me.
Fasting
- One 36 hour fast a week where you can only consume water, plain tea or black coffee.
(I start saturday evening at 20:00 and finish on monday 14:00 but you find your own sweet spot.)
- Intermittent fasting every day of 18 hours fasting and a 6 hour eating window.
(Same time for me, if it's hard you start with 16 hours of fasting with an 8 hour eating window)
The purpose of fasting is to control your hormones, specifically insulin which causes weight gain plus inflammation and is triggered anytime you eat and especially when eating carbs that have high sugar content like bread, pasta, white rice, candy or any liquid sugar.
Anytime you don't eat for at least 12 hours, your body starts producing human growth hormone which is responsible for fat loss, tissue repair and maintains your muscle masss, the longer you fast the better.
Cardio
- Every day I use the treadmill on an incline as walking burns the most amount of fat as compared to other forms of cardio. Specifically I do 1 min of warming up at 2 to 3 mph at no incline then move up to 5% incline for 3 min, then 10% incline for 3 min and then 15% for 6 min. I then reverse the pattern with 10% incline for 3 min, 5% incline for 3 min and end it with a 1 min cooldown with no incline.
I do this twice a day, once before my weight training and once after.
I have done all kinds of cardio from marathons to high intensity interval sprints and this is the only one I can keep repeating every day without taxing my tendons and ligaments too much.
Weight training
- I do 3 full body workouts a week with an emphasis on supersets, meaning if I do pullups I immediately follow up by dips, if I do calves I immediately follow up with a leg press.
The full body workout combined with supersets maintains your muscle mass during fasting and the superset increase fat burning during and after the exercise.
I do this in the morning while fasting as the body is depleted and uses fat storages from your body as energy.
Food
- The order of food is important as it can slow down your insulin production or speed it up depending on how your order starts but best to begin with protein, fibrous food like fruit and then carbs or fats.
My diet looks like this,
Meal 1
1 protein shake, 1 banana, 1 apple, 2 oatmeal crackers with spread and 1 glass of fermented milk.
Meal 2
1 protein shake and whatever the hell I feel like eating for dinner but typically a serving of protein in the shape of salmon, vegetarian paddies or eggs. The rest is a variety of vegetables and basmati rice or pasta.
Supplements
- Green tea in pill form every 3 hours during fasting as it increases fat burning.
- Black coffee with cinnamon in the mornings to speed up metabolism
- L-carnitine in my proteine shake during carb meals as it increases fat burning.
- Ginger tea helps to bring down hunger feelings during a fast and decreases inflammation.
- Arginine plus l-citruline in the morning before my workout for extra energy and also stimulates fat loss.
Sleep
- 8 hours a day and is probably most underrated as a chronic lack of sleep fucks up your hormones and recovery.
Food intake and timing is probably 40% of your results.
Exercise accounts for 20%
Supplements account for 10%
Sleep accounts for 30%
From 210 lbs at my top I'm now at 180lbs and losing 1 to 2lbs a week with this strategy while still leaving room to eat things I enjoy and not feeling like I'm punishing myself. You should tweak your own strategy, experiment and give yourself time to develop habits and don't introduce everything at once in your life.
Weight loss will be fast in the beginning and gradually slows down and gets less and less as the body keeps adapting. Meaning you lose a gazillion calories today by rigorous exercise then the body will slow down metabolism during rest and give you intense cravings to compensate.
But here is what has and is working for me.
Fasting
- One 36 hour fast a week where you can only consume water, plain tea or black coffee.
(I start saturday evening at 20:00 and finish on monday 14:00 but you find your own sweet spot.)
- Intermittent fasting every day of 18 hours fasting and a 6 hour eating window.
(Same time for me, if it's hard you start with 16 hours of fasting with an 8 hour eating window)
The purpose of fasting is to control your hormones, specifically insulin which causes weight gain plus inflammation and is triggered anytime you eat and especially when eating carbs that have high sugar content like bread, pasta, white rice, candy or any liquid sugar.
Anytime you don't eat for at least 12 hours, your body starts producing human growth hormone which is responsible for fat loss, tissue repair and maintains your muscle masss, the longer you fast the better.
Cardio
- Every day I use the treadmill on an incline as walking burns the most amount of fat as compared to other forms of cardio. Specifically I do 1 min of warming up at 2 to 3 mph at no incline then move up to 5% incline for 3 min, then 10% incline for 3 min and then 15% for 6 min. I then reverse the pattern with 10% incline for 3 min, 5% incline for 3 min and end it with a 1 min cooldown with no incline.
I do this twice a day, once before my weight training and once after.
I have done all kinds of cardio from marathons to high intensity interval sprints and this is the only one I can keep repeating every day without taxing my tendons and ligaments too much.
Weight training
- I do 3 full body workouts a week with an emphasis on supersets, meaning if I do pullups I immediately follow up by dips, if I do calves I immediately follow up with a leg press.
The full body workout combined with supersets maintains your muscle mass during fasting and the superset increase fat burning during and after the exercise.
I do this in the morning while fasting as the body is depleted and uses fat storages from your body as energy.
Food
- The order of food is important as it can slow down your insulin production or speed it up depending on how your order starts but best to begin with protein, fibrous food like fruit and then carbs or fats.
My diet looks like this,
Meal 1
1 protein shake, 1 banana, 1 apple, 2 oatmeal crackers with spread and 1 glass of fermented milk.
Meal 2
1 protein shake and whatever the hell I feel like eating for dinner but typically a serving of protein in the shape of salmon, vegetarian paddies or eggs. The rest is a variety of vegetables and basmati rice or pasta.
Supplements
- Green tea in pill form every 3 hours during fasting as it increases fat burning.
- Black coffee with cinnamon in the mornings to speed up metabolism
- L-carnitine in my proteine shake during carb meals as it increases fat burning.
- Ginger tea helps to bring down hunger feelings during a fast and decreases inflammation.
- Arginine plus l-citruline in the morning before my workout for extra energy and also stimulates fat loss.
Sleep
- 8 hours a day and is probably most underrated as a chronic lack of sleep fucks up your hormones and recovery.
Food intake and timing is probably 40% of your results.
Exercise accounts for 20%
Supplements account for 10%
Sleep accounts for 30%
From 210 lbs at my top I'm now at 180lbs and losing 1 to 2lbs a week with this strategy while still leaving room to eat things I enjoy and not feeling like I'm punishing myself. You should tweak your own strategy, experiment and give yourself time to develop habits and don't introduce everything at once in your life.
I've seen it mentioned here before, and I also recommend bariatric surgery (the "sleeve").
BUT, there are at least two things to keep in mind if you go this route:
1. Nutrition counseling from a good nutritionist is a must. The way you eat is a lifestyle change, but a change that I found to be easy to do.
2. Once you've lost the weight, stay active! I get out and exercise at least five days a week, often more. I am fortunate that I have found an activity that I love.
Like I said, it's a lifestyle change. I'm about five years out from surgery, and have kept the weight off. I eat out 3-4 times a week, and I don't have any restrictions on what I can (must) and can't eat. Now I eat "normal" (not big) portions, but sometimes I still leave food on the plate. I eat my proteins (heh) first, and limit the carbs. But I still enjoy a slice of pizza now and again.
I know people who have had bariatric surgery and have gained the weight back. I guess this happens because they weren't willing to make the lifestyle changes (I really can't remember when the last time I went to McDonalds was). Surgery is a tool to help, but you still have to do some work. The weight will come off fast, but you will need to do some work to help keep it off.
BUT, there are at least two things to keep in mind if you go this route:
1. Nutrition counseling from a good nutritionist is a must. The way you eat is a lifestyle change, but a change that I found to be easy to do.
2. Once you've lost the weight, stay active! I get out and exercise at least five days a week, often more. I am fortunate that I have found an activity that I love.
Like I said, it's a lifestyle change. I'm about five years out from surgery, and have kept the weight off. I eat out 3-4 times a week, and I don't have any restrictions on what I can (must) and can't eat. Now I eat "normal" (not big) portions, but sometimes I still leave food on the plate. I eat my proteins (heh) first, and limit the carbs. But I still enjoy a slice of pizza now and again.
I know people who have had bariatric surgery and have gained the weight back. I guess this happens because they weren't willing to make the lifestyle changes (I really can't remember when the last time I went to McDonalds was). Surgery is a tool to help, but you still have to do some work. The weight will come off fast, but you will need to do some work to help keep it off.
to add to the above great information, for me it comes down to 2 things- reduce your food (calorie) intake AND you do need to exercise.
To get into a routine, ie don't dive straight into 3000 cal down to 2000, take out one thing from your diet, sugary anything for example, or cake/sweets/deserts - prove to yourself that you can do that and stick to that - just that one 'bad' thing taken out and you will see a loss of weight.
you can then work on other elements of your food intake and then look to change over your diet to something a lot more healthy as others have described, but small changes a step at a time will help you achieve that.
You will need to exercise, and if you exercise you will change your body make up (ie gain some muscle) - the reason exercise is so important is that 1) you'll get a dopamine hit which will make you feel good, 2) you need to burn more calories than you subsume and exercise, especially weights will do that 3) exercise will continue to burn calories after you stop.
so good luck
To get into a routine, ie don't dive straight into 3000 cal down to 2000, take out one thing from your diet, sugary anything for example, or cake/sweets/deserts - prove to yourself that you can do that and stick to that - just that one 'bad' thing taken out and you will see a loss of weight.
you can then work on other elements of your food intake and then look to change over your diet to something a lot more healthy as others have described, but small changes a step at a time will help you achieve that.
You will need to exercise, and if you exercise you will change your body make up (ie gain some muscle) - the reason exercise is so important is that 1) you'll get a dopamine hit which will make you feel good, 2) you need to burn more calories than you subsume and exercise, especially weights will do that 3) exercise will continue to burn calories after you stop.
so good luck
MilfBanger78
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I've been moving in that direction. 2 meals a day as I get older. I will make a huge protein shake that I sip all day....like 80 grams protein with PB whey banana, fairlife milk etc. I cant really deal with much caffeine though. But yeah my workouts now when I start back up are like 3x/week. Once u have built a base of muscle u really dont need to be in the gym every day. Testosterone helps.
Assuming you live in a safe neighborhood, walking is free and low impact exercise.
Why you should be adding walking to your fitness routine
“Walking improves fitness, cardiac health, alleviates depression and fatigue, improves mood, creates less stress on joints and reduces pain, can prevent weight gain, reduce risk for cancer and chronic disease, improve endurance, circulation, and posture, and the list goes on…”
Why you should be adding walking to your fitness routine
“Walking improves fitness, cardiac health, alleviates depression and fatigue, improves mood, creates less stress on joints and reduces pain, can prevent weight gain, reduce risk for cancer and chronic disease, improve endurance, circulation, and posture, and the list goes on…”
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Great post. Have have 3 close friends that had bariatric surgery. All 3 gained most of it back. How? As you said: No lifestyle changes. And they learned how to "eat around" the procedure (smaller amounts of food over a longer period of time). Kind of sad to see them go thru this procedure and not follow thru.
Ppl are putting their advanced diets and exercise routines for a guy who doesn't even know/care how to eat healthy food hehe Here, simple steps to improve your habits:
1. Seek professional help = nutricionist
2. Tell you nutricionist what you like to eat. Extreme diets are doomed to fail in the long run. You can eat everything if you learn how to control yourself.
3. Try some cooking lessons or just watch some videos on YouTube.
4. Exercise. Hire a personal trainer if you can pay for one.
5. Have patience, you won't change your shape in one day.
Bonus tip: you can make food for several days and put it in the freezer. Some ppl hate to cook every day
1. Seek professional help = nutricionist
2. Tell you nutricionist what you like to eat. Extreme diets are doomed to fail in the long run. You can eat everything if you learn how to control yourself.
3. Try some cooking lessons or just watch some videos on YouTube.
4. Exercise. Hire a personal trainer if you can pay for one.
5. Have patience, you won't change your shape in one day.
Bonus tip: you can make food for several days and put it in the freezer. Some ppl hate to cook every day
First, it’s great you’re wanting to put serious effort in ! That’s a big hurdle
I think what helps a lot of people lose weight is data. Track how much you eat and track how much you exercise. At a certain level, it really is just calories in vs calories out ! Knowing that you can use exercise to “fix” any over eating.
Also know that it’s ok to fail ! What matters is the trend and path you’re on, not exactly hitting a target but shooting at the right one.
I know this may sound like obvious advice but let that be a good thing. It usually is as simple as putting the effort in, and you’re going to.
I think what helps a lot of people lose weight is data. Track how much you eat and track how much you exercise. At a certain level, it really is just calories in vs calories out ! Knowing that you can use exercise to “fix” any over eating.
Also know that it’s ok to fail ! What matters is the trend and path you’re on, not exactly hitting a target but shooting at the right one.
I know this may sound like obvious advice but let that be a good thing. It usually is as simple as putting the effort in, and you’re going to.
Try keto way of eating. Low carb high fat and protein. There is a lot of YouTube videos to watch. I like dr ken berry or dr boz. It changed my way of eating. I feel better now than when I was in my twenties.
I put my self on a weight lose program , no salt at all , no sugar at all . 3 well prepared meals , high protein very low carbs , a snack at night , and drink lots of water , that kicks up your matabalisum. And lots of exercise, I go to a gym every night
If you take In 1,000 calories, you have to burn 1,100 , a simple fact ,, and there is NO MAGIC PILLS.
nothing over the counter will have ANY effect , it's mostly caffeine , and lots of pussy eating ,it has nothing to do with a diet , but it sure does taste good and its low cal .. lolololol
If you take In 1,000 calories, you have to burn 1,100 , a simple fact ,, and there is NO MAGIC PILLS.
nothing over the counter will have ANY effect , it's mostly caffeine , and lots of pussy eating ,it has nothing to do with a diet , but it sure does taste good and its low cal .. lolololol
I went from 390 to 310 with the help of “ plexus “ in less than a year
Losing excess weight is very easy in principle: put fewer calories into your body than it needs to function and it has to start burning its reserves, starting with excess fat deposits. The laws of physics are immutable.
People typically struggle to do this in practice because (a) we're programmed by evolution to like high energy foods (palaeolithic man didn't have access to a supermarket so was predisposed to fatten himself up whilst food was available,) and (b) we are creatures of habit.
You deal with these problems by exercising basic portion control (just stopping to think before you serve yourself a massive plate of food for dinner, or eat a packet of biscuits to medicate boredom or a bad day at the office,) and by the substitution of some of the more calorific goodies in your diet for lower energy alternatives that still taste nice. The internet and the cookery sections of good bookshops are both groaning under the weight of low calorie recipes, so nobody need be short of ideas. The important thing, however, is to acknowledge firstly that you need to make permanent changes to your diet - if you're eating mountains of cake, biscuit, pizza or whatever then this is going to need to be reduced for good; but secondly, the changes made also have to be realistic and sustainable. You shouldn't try to give up all your treats forevermore and live off lentil dhal and raw cabbages, because chances are you won't stick to it and you'll be back to square one before you know it.
In short, it's all about eating sensibly, giving your body a bit less than it needs whilst you need to lose weight, and then giving it only as much as it needs once you've got to where you want to be. If you can research and make those changes in your own, brilliant; if you struggle to keep the motivation going then consider joining a slimming club for support. There are plenty of them out there, the fees aren't extortionate, and my experience of having used one successfully in the past is that they're very welcoming.
Beyond that, get into exercise. It's very important to recognize that this isn't the primary mechanism by which weight is to be got off and kept off - only sustainable dietary change can achieve that - but exercise is nonetheless worth it for its own sake (the evidence of the mental and physical benefits of exercise is absolutely overwhelming,) and also to bolster your weight loss. I found when I was losing a lot of weight that working out helped me to shed it faster than people who were following a similar dietary regime, but not doing the heavy exercise. Moreover, muscle tissue requires a lot of energy to maintain, so laying down more of it will increase your energy budget and mean that you can burn fat faster with the same dietary intake, or allow yourself more treats without wrecking your weight loss.
People typically struggle to do this in practice because (a) we're programmed by evolution to like high energy foods (palaeolithic man didn't have access to a supermarket so was predisposed to fatten himself up whilst food was available,) and (b) we are creatures of habit.
You deal with these problems by exercising basic portion control (just stopping to think before you serve yourself a massive plate of food for dinner, or eat a packet of biscuits to medicate boredom or a bad day at the office,) and by the substitution of some of the more calorific goodies in your diet for lower energy alternatives that still taste nice. The internet and the cookery sections of good bookshops are both groaning under the weight of low calorie recipes, so nobody need be short of ideas. The important thing, however, is to acknowledge firstly that you need to make permanent changes to your diet - if you're eating mountains of cake, biscuit, pizza or whatever then this is going to need to be reduced for good; but secondly, the changes made also have to be realistic and sustainable. You shouldn't try to give up all your treats forevermore and live off lentil dhal and raw cabbages, because chances are you won't stick to it and you'll be back to square one before you know it.
In short, it's all about eating sensibly, giving your body a bit less than it needs whilst you need to lose weight, and then giving it only as much as it needs once you've got to where you want to be. If you can research and make those changes in your own, brilliant; if you struggle to keep the motivation going then consider joining a slimming club for support. There are plenty of them out there, the fees aren't extortionate, and my experience of having used one successfully in the past is that they're very welcoming.
Beyond that, get into exercise. It's very important to recognize that this isn't the primary mechanism by which weight is to be got off and kept off - only sustainable dietary change can achieve that - but exercise is nonetheless worth it for its own sake (the evidence of the mental and physical benefits of exercise is absolutely overwhelming,) and also to bolster your weight loss. I found when I was losing a lot of weight that working out helped me to shed it faster than people who were following a similar dietary regime, but not doing the heavy exercise. Moreover, muscle tissue requires a lot of energy to maintain, so laying down more of it will increase your energy budget and mean that you can burn fat faster with the same dietary intake, or allow yourself more treats without wrecking your weight loss.
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