Cutting the pounds

[*FreeFua*]

So many people make this more complicated than it needs to be. 

Find what your caloric maintenance is and simply eat less than that. 

I recommend eating low calorie, high volume foods to help fill your stomach to give you that full feeling since you mentioned you struggle with hunger. Find foods that keep you full. Don’t waste calories on caloric dense foods. 

At the end of the day intermittent fasting is just a tool that shrinks your food window allowing you to cram more meals into a shorter period of time. It’s unnecessary BUT whatever works for you is what’s best. I always tell people find something that is realistically sustainable for you. Eating within your calories doesn’t have to be boring/dreadful.

There are so many myths out there these days such as “don’t eat bread”, “don’t eat before bed”, “say no to pasta”… etc… 

Just stay within your calories and you’ll be fine. 
 

[Brooklyn 3.0]

Fua gets it. If you've ever watched one of those super fatty shows where they hospitalize them and put them on a "controlled diet", you'll notice these people lose a TON of weight. So how is it a hospital can do it while so many people on their own can't? Easy. At the hospital they have no say. At home, they do.

Want to shed pounds? Eat right and exercise. That's all. The key is you have to stick to it. Do that, and you lose weight. Have "cheat days", don't do what you're supposed to do, etc. and you won't.

It might be one of the most simple things ever. Eating less ... while still eating crap in your other meals won't work. Just like the super fatties who get weight loss surgery thinking that will be the cure ... then eat crap after the surgery and gain weight back.

[onmyown]

Intermittent fasting is a lazy way to lose weight fast. That is why people gain it back. Learn to eat healthy and understand it’s for health and a change of life, not for losing weight. That’s a side effect. You’re training your mind, not altering your body.  If your goal is to lose weight, what happens when it’s lost? You’re subconsciously training your mind that there is an end date.

A healthy lifestyle is for life. That’s how you keep the pounds off.

If you’re going to skip a meal, it should be dinner, not breakfast.

Eat whole Foods. The meals should be around the size of your fist.

In between meals, drink a protein shake.

No sugar, no alcohol, no bad fats no bad carbs. Healthy fats and carbs should talk up 30% of your daily diet and be in the form of veggies or highly quality grains. Fats such as from nuts or fish - portion control is the name of the game. May need to adjust as everyone and activity is different. It is hard to have a diet mainly of protein. This is where shakes help. There are a ton of healthy shakes you can make with protein powder. 

My routine is simple. Eggs and oatmeal for breakfast. Chicken and veggies and quinoa for lunch. Salmon for dinner with no carbs. Switch the salmon for a reasonable sized steak or tofu every week or two. I would limit fruit. Glob of peanut butter every now and then. Cheating is fine a couple times a week. Cheating doesn’t mean triple cheese burger from Wendy’s. It means a couple of small slices of meat free pizza, or a couple scoops of ice cream, or a couple beers. Notice the word ‘or’. Biggest thing here is to train yourself to be happy with very small treats. Skip dinner altogether every few days. Eat dinner early.

Before bed and when skipping meals you need a slow digesting protein to ease hunger pains. This is called casein protein. Such as cottage cheese. You can also buy a powder form.

That said, you will be hungry. For a bit. There is no way getting around that. Get through it and retrain your body. Yep nice that’s done the hunger pains will go away and you will have more energy.

Edited August 9, 2021 by onmyown

[SmokinwithWilly]

I've lost 150 lbs using IF and keto. 

IF is a tool, not a diet. Diet is all about what you eat. IF teaches hormone control. Weight loss is one of many benefits, but autophogy is IMO the biggest and most important one. Cellular recycling is of utmost importance and that only happens after periods of not eating (24 hours or longer)

The biggest changes for me.

T2 diabetes gone in 6 months

Off 3 blood pressure meds, 1 beta blocker, cholesterol med, and anti inflammatory (6 total)

Dropped 100 LDL

Triglycerides in 90s

HDL in 70s

Testosterone levels are way up

Energy levels up

Sleep is amazing. I fall asleep quickly and rejuvenate in 5 hours or less. 

Chronic inflammation is gone. 

I've learned how to make my hormones work for me, not the other way around. 

[PanthersATL]

(it feels weird awarding "pie" in a thread about diet and monitoring caloric intake)

[SBBlue]

45 minutes ago, PanthersATL said:

(it feels weird awarding "pie" in a thread about diet and monitoring caloric intake)

Beers not much better.

[onmyown]

 I feel like details really deter a lot of people. 

Just to make things simple - Moderation. Calorie intake. Balance quality macronutrients (protein carbs and fats). No processed foods. One hour physical activity a day. Adjust.

Go from there. It’s as simple as that. That’s basically what any nutritionist will start with.

10 hours ago, UnaDavidson said:

If you are planning on losing weight, it's better to get a piece of advice from a specialist. If changing your diet radically in one day, your body will get in considerable stress. A nutritionist is a person that you need. He will check your blood pressure and all other things to make a diet plan that will help you.
You can read more about diet plans or weight loss programs on https://medicalweightlosslehighvalley.com/. I promise you will get a lot of helpful information that might motivate you to make a change in your life!

Seriously? GTFO out of here. Advertising spam.

[PanthersATL]

4 hours ago, SBBlue said:

Beers not much better.

Eggplant, both appropriate to the conversation and totally inappropriate -- all at the same time.

[SmokinwithWilly]

On 8/10/2021 at 9:15 AM, SBBlue said:

Beers not much better.

Gotta watch out for the pale ale

[SmokinwithWilly]

On 8/10/2021 at 9:15 AM, SBBlue said:

Beers not much better.

Gotta watch out for the pale ale

[d-dave]

So I've been on my own journey since April, for real.

I started counting my calories, and my fitbit app does a good job of counting macros for me.  I started on a ridiculous sounding program that came up in a facebook ad, Basement Beasts.  Sure, whatever, try it for free for 30 days?  Ok.

I did and I LOVE it.  I'm not here to evangelize the program, lord knows there's enough out there.  Instead my main advice would be to find something you enjoy and that works in your life.  If you can't work it in, you'll never get it done.  For some that's cross fit, others traditional gyms, or whatever you like.  Just keep doing it.  That was always my biggest problem - keeping it up.  

Since April, I've lost 25 pounds.  I've shrunk several inches on my waist line (going to actually need a new belt!), and while I don't look radically different, lots of my fat has been replaced by gaining muscle underneath.  Like upper pecks - I never had much there.  Always my big ole moobs.  Because I've watched my diet and been consistent with my workouts, I have a chest that isn't embarrassing.  

If you're getting started - focus on WHY you're doing it every day.  I do it for my family.  I need to be here for them.  Getting healthy will help me if I get alzheimer/dementia like my father and his mother did.  It also feels good!  Like my knees feel so much better!  Go figure!  Keep that goal in your mind every day.  

Like at our back to school breakfast they had Chick-fil-a biscuits.  I LOVE biscuits, and I haven't had any in a LONG while.  It's not cheat day.  I stood there and watched my peers stuff their faces with biscuits for an hour.  I keep my hands on my hips, feeling how much smaller they were, how strong my back and shoulders felt.  

So I didn't really feel bad.  Then I came home after work, and rocked out a killer leg day.

What's your goal?  What's stopping you from getting there?

[Anybodyhome]

On 8/2/2021 at 9:34 PM, Ja Rhule said:

Worked out 50 minutes 5 times a day, walked for 90 minutes 5 times a day and ate smaller meals 5 times a day.

So, you were basically walking and working out almost 12 hours a day?

[Ja Rhule]

1 hour ago, Anybodyhome said:

So, you were basically walking and working out almost 12 hours a day?

Sooorrrryyy 5 times a week haha!  Bad typo, ain’t nobody got time for that

[Anybodyhome]

35 minutes ago, Ja Rhule said:

Sooorrrryyy 5 times a week haha!  Bad typo, ain’t nobody got time for that

I was gonna say, you're probably ripped as hell... and tired as fug!