581–590 of 1001 posts
Lift weights two or three times per week, and walk just barely enough to avoid being completely sedentary. Nothing crazy, I'm talking about using the weight machines at a gym, and walking just ~8k steps per day with a pedometer watch to gamify it. I'm a naturally obese person, and I've read a thousand of these threads over the years. Nearly every comment is either: * Telling you to "hack your body", with keto or what…
Lift weights two or three times per week, and walk just barely enough to avoid being completely sedentary. Nothing crazy, I'm talking about using the weight machines at a gym, and walking just ~8k steps per day with a pedometer watch to gamify it. I'm a naturally obese person, and I've read a thousand of these threads over the years. Nearly every comment is either: * Telling you to "hack your body", with keto or what…
Google[1] finds a link that says that it takes 80 minutes to walk 8K steps at an average pace. Overweight people probably walk slower as a rule, but let's assume it takes an hour of just walking a day, if we take away whatever walking people are doing from the bedroom to the office to the kitchen to the couch. Even leaving aside the gym trip (and who among us doesn't have multiple uncancellable gym memberships? Oh, just me? :/ ), that's quite a time investment.
[0] https://www.science.org/content/article/scientist-busts-myth... [1] https://www.google.com/search?q=how+long+does+it+take+to+wal...
Lift weights two or three times per week, and walk just barely enough to avoid being completely sedentary. Nothing crazy, I'm talking about using the weight machines at a gym, and walking just ~8k steps per day with a pedometer watch to gamify it. I'm a naturally obese person, and I've read a thousand of these threads over the years. Nearly every comment is either: * Telling you to "hack your body", with keto or what…
This seems a bit of a straw-man.
Almost nobody who's telling you to be more healthy will tell you to eat better without also telling you to exercise more.
Also, it's not "hack your body" it's actually "hack your brain" or, more specifically, hack hunger. That's also why there's so many different diets - everyone's different, and what works for one person won't work for another person. But there are some principles that seems to work for large subgroups of the population, e.g. intermittent fasting / skipping breakfast, eating low-carb, eating more protein, etc.
Lift weights two or three times per week, and walk just barely enough to avoid being completely sedentary. Nothing crazy, I'm talking about using the weight machines at a gym, and walking just ~8k steps per day with a pedometer watch to gamify it. I'm a naturally obese person, and I've read a thousand of these threads over the years. Nearly every comment is either: * Telling you to "hack your body", with keto or what…
count your calories. don't even try to restrict them (at first). just count them. get an app/spreadsheet. get a scale. and record the calories of everything and anything before you eat it. post it up on a whiteboard or sheet of paper every day. you can keep eating whatever you want and as much as you want (at first). but you have to count _everything_. every diet out there is going to try to restrict your calories in…
"If someone points out to you that your pet theory of the universe is in disagreement with Maxwell’s equations — then so much the worse for Maxwell’s equations. If it is found to be contradicted by observation — well, these experimentalists do bungle things sometimes. But if your theory is found to be against…thermodynamics I can give you no hope; there is nothing for it but to collapse in deepest humiliation."
Just eat less. Much less. And don't drink alcohol, juice, milk, ice tea, or soft drinks. Drink water. My suggestion: Skip breakfast. Take a cup of black coffee. A lunch consisting of a salat made of half a cucumber and a medium sizes tomato and either 1) a can of tuna (in brine, not oil) or 2) smoked salmon (100 gram), will make you quite full without adding more than 200 calories. Afternoon snack: Lots of chewing gu…
Fast forward 20 years later, I almost never finish my meals at a restaurant. I take it home or let my friends finish it or just let them take it away; I’ve already paid for it, I don’t feel any kind of guilt. Especially after moving to the states, I realize that restaurants almost always give you way more food than necessary. I’m consistently blown away by friends who claim to be struggling to lose weight, yet will still get two beers, an app, and a main, and finish all of them. Just eat less!
Eventually, one day I decided that I really must do it, and after about 10 months I lost 36 kg (78 pounds), reaching a normal BMI. That was 15 years ago. Now I still easily gain weight, the next day after a culinary orgy I may gain 1 kilogram, which will need a week of eating less to lose the extra weight and reach again the target weight.
In my opinion, the main secret of losing weight and the one which determined the success of my last attempt, in contrast with all earlier failures, is the permanent use of accurate weighing instruments, one digital weighing scale for your body and one digital weighing scale for your food.
You must measure your body weight once per day, every day, and at the same time and in the same sequence in relationship with eating, drinking or relieving yourself, because all such activities will change your weight by several hundred grams, i.e. by much more than your expected weight loss per day, which should be around 100 to 150 grams.
You must also measure all the food you eat either by weight or by volume (e.g. a certain number of spoons). Eating anything in random quantities, or until you are satiated, guarantees that you will fail to lose weight or you will regain it immediately.
Once you have begun to eat predetermined quantities of food everyday, losing weight is trivial. You look at your weight this day, and if it is not less than in the previous day by about 100 to 150 grams (one quarter to one third of a pound), then you must diminish the planned quantity of food. You must cut calories, i.e. carbs and fat. You must not reduce proteins and vegetables.
The hard part is to form the habit to eat according to a plan, i.e. no spontaneous snacks or sweet beverages at random times. It is likely that in order to reduce enough the number of unwanted calories, you need to eat no more than twice per day.
Otherwise the quantity of food eaten at one time will be too small to satiate you. It is much easier to resist the idea of starting to eat, than to stop eating after you have started. So fewer larger meals are better than more small meals.
Besides the 2 meals, you should not eat anything, but you should drink only beverages with neither sugar nor artificial sweeteners (nor milk or other fatty drink).
The beverages with calories are not only more difficult to count in your eating plan, but they would also increase your hungriness, because they provide some of the nutrients that your body desires, but not enough of them.
After the first difficulty, of making an eating plan and sticking to it, the second difficulty is coping with the hunger. That cannot be avoided, but it can be minimized when eating fewer larger meals and nothing between them, to stimulate the hunger. The hunger sensation is usually periodic, i.e. when it is not satisfied it disappears when you are busy with something else, even if it may reappear some time later.
Usually after a few weeks of continuous slow weight loss it should become easier to cope with the hunger.
Even after you reach the target weight, you must persist in eating preplanned food quantities and not until satiety, otherwise regaining weight is very likely.
Lift weights two or three times per week, and walk just barely enough to avoid being completely sedentary. Nothing crazy, I'm talking about using the weight machines at a gym, and walking just ~8k steps per day with a pedometer watch to gamify it. I'm a naturally obese person, and I've read a thousand of these threads over the years. Nearly every comment is either: * Telling you to "hack your body", with keto or what…
Nearly everyone always says to also combine a diet with exercise, but there's been a shift recently toward noticing that exercise energy budgets largely come out of the rest of your day for people who aren't primarily athletes[0]. Additionally, for many people, doing a little exercise on top of the normal day makes one ravenous, although I get that some people report a decrease in appetite as you did. Google[1] finds…
I lost around 10 kg in a few month by radically changing my food and sports habits. - At breakfast I ate a fruit, some cereals and yogurts or milk. - at lunch, eat a 1000gr plate of wholemeal pasta (I'm Italian) with whatever you want, expecially vegetables: i do pasta with sauce, with broccoli, with asparagus, with zucchini... - at dinner, i divide my plate in three parts. First part is proteins and it can be a 100-…
> at lunch, eat a 1000gr plate of wholemeal pasta gr = gram? 1kg of pasta? Or do you mean 100g?
Do whatever it takes to turn any form of exercise into a game, challenge, or fun.
Going strict keto (I lost 40+ lbs over 2 years due to a combo of fun outdoor activities, changing things up when I got bored, and finding others who would always show up which guilted me into being consistent.
Intermittent fasting became easy and enjoyable and gave me the perfect excuse not to eat shitty airplane/airport food and as a reward, I'd get a nice dinner or meal instead.