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The lazy technologist's guide to weight loss

dberkholz.com

21–30 of 93 posts

Re: The lazy technologist's guide to weight loss

#21
post #5

> Moderate alcohol intake (vs none, occasional, or heavy) I thought it had already been shown that the only healthy amount of alcohol is zero. I'm also surprised that "moderate" is better than "occasional".

I wonder what research he was looking at too. There was lot of fuss made over the “French paradox” and their wine consumption, and follow up studies which purported to show that one glass of red wine a day had tremendously positive effects on longevity.

Turns out the researcher behind those studies faked data and got caught up in the replication crisis.

Re: The lazy technologist's guide to weight loss

#22

Earlier quoted context omitted.

ChatGPT alert ^

Nope, just me. As someone who also struggles to lose weight I am tired of hearing about Keto and Paleo. I would be thrilled to be down 55 lbs. Sorry if it sounded insincere.

I'm curious why that is? While I'm not doing keto right now, it has had some really good effects when I did it.

Wife's also doing it for over 2 years now and reversed her pre-diabetic diagnosis and also lost close to 40kgs since she started it.

Is it just too preachy and is causing people to be tired from hearing about it?

Re: The lazy technologist's guide to weight loss

#23
post #5

> Moderate alcohol intake (vs none, occasional, or heavy) I thought it had already been shown that the only healthy amount of alcohol is zero. I'm also surprised that "moderate" is better than "occasional".

In a vacuum, zero is best since it's a poison. But the real world is full of trade offs and confounders. Like the increased socialization with friends & co workers could have health benefits that outweigh the negatives of alcohol. Or that many people who drink nothing are ex-alcoholics.

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Re: The lazy technologist's guide to weight loss

#24
I lost 20 lbs with this method (another vote for MyFitnessPal!), though I gained it back when work got stressful and I stopped being able to control my calories. I’m trying to get back on the wagon again.

I’m also investigating water fasting as both a rapid weight loss and longevity strategy, due to the forced senescence of unhealthy cells. Have you or anyone else here tried that?

Re: The lazy technologist's guide to weight loss

#25
Congratulations! 55lb is a big chunk of weight to not be carrying around!

It's very true that for weight loss, diet is the single most important variable, but that doesn't mean exercise doesn't matter. The kind of exercise you do matters a lot, too, particularly once you start caring about lean mass vs fat, rather than just the gross scale weight. Cardio has this image as "the way you lose weight", but I think that strength training is vastly superior, overall.

Strength training doesn't have to be ultra time-intensive or strenuous, but it has huge benefits for both health and weight loss; muscle is metabolically-active tissue, taking 6-10 kcal/day/lb to maintain, vs 2-4 kcal/day/lb for fat. This has two implications: first, in a caloric deficit, the body will preferentially catabolize unused muscle tissue over fat, since it's more expensive to maintain, and second, maintaining a greater percentage of your weight as muscle rather than fat increases your daily "just keeping the lights on" caloric expenditure. A caloric deficit with a high-protein diet and even moderate weight training will result in a significantly higher level of retained muscle mass, resulting in more net calories/day burned, even on the days you don't train. Think of it as the difference between active and passive income - the more "passive caloric burn" you can rack up, the easier it is to make progress towards those goals.

Re: The lazy technologist's guide to weight loss

#26
post #25

Congratulations! 55lb is a big chunk of weight to not be carrying around! It's very true that for weight loss, diet is the single most important variable, but that doesn't mean exercise doesn't matter. The kind of exercise you do matters a lot, too, particularly once you start caring about lean mass vs fat, rather than just the gross scale weight. Cardio has this image as "the way you lose weight", but I think that s…

What's a kcal here? It doesn't seem plausible to me that a pound of muscle only takes 10 kcal (aka 1 Calorie, with a capital "C") per day to maintain.

Are you saying, for example, maintaining 20 pounds of muscle only requires consuming 200 Calories per day more of food?

Edit: According to the Internet, this is actually approximately correct, 20kcal/lb/day.

I must just have high metabolism, because I must consume more like 40kcal/lb/day or more to maintain muscle mass.

Cheers.

Re: The lazy technologist's guide to weight loss

#28
> At this point, I knew I needed to eat 1000 calories/day less than I burned. I used this calculator to identify that, as a sedentary person, I burned about 2450 calories/day.

I've seen plenty of calculators like this around the web, and even seen calculators that estimate how many pounds per time you'll gain/lose depending on the activity level and food intake, but they never show their formulae or cite sources that give formulae. Does anyone know of reasonable sources for that?

I'd love to have a probabilistic model of "a group of people who eat X calories per day and weigh Y with Z body fat percentage, will weigh (in distribution) A +/- B with C +/- D body fat after T time period" or similar, but nutrition info is never written in that detail, even though these calculators must come from somewhere.

Re: The lazy technologist's guide to weight loss

#29
post #22

Earlier quoted context omitted.

Nope, just me. As someone who also struggles to lose weight I am tired of hearing about Keto and Paleo. I would be thrilled to be down 55 lbs. Sorry if it sounded insincere.

I'm curious why that is? While I'm not doing keto right now, it has had some really good effects when I did it. Wife's also doing it for over 2 years now and reversed her pre-diabetic diagnosis and also lost close to 40kgs since she started it. Is it just too preachy and is causing people to be tired from hearing about it?

Wow, 40kbs is fantastic progress! Congrats to your wife. I've lost around 15 lbs by run/walking on the treadmill every day. I started at around 20 minutes/day, now I'm up 30-45 minutes per day 5x/week and just watching my calories, especially the sugar intake.

Haha, yeah I think it's the "fanbase" around it (don't want to offend anyone). It's like that old joke, how do you know someone is (a vegan, doing keto, plays guitar)? They'll tell you. There almost seems to be people who want to turn these diets into a competition, oh you're keto? Well, let me tell you how crazy keto I am. Like dude, I'm just trying to not hate myself when I look in the mirror not win the Mr Keto award.

Re: The lazy technologist's guide to weight loss

#30
post #26
post #25

Congratulations! 55lb is a big chunk of weight to not be carrying around! It's very true that for weight loss, diet is the single most important variable, but that doesn't mean exercise doesn't matter. The kind of exercise you do matters a lot, too, particularly once you start caring about lean mass vs fat, rather than just the gross scale weight. Cardio has this image as "the way you lose weight", but I think that s…

What's a kcal here? It doesn't seem plausible to me that a pound of muscle only takes 10 kcal (aka 1 Calorie, with a capital "C") per day to maintain. Are you saying, for example, maintaining 20 pounds of muscle only requires consuming 200 Calories per day more of food? Edit: According to the Internet, this is actually approximately correct, 20kcal/lb/day. I must just have high metabolism, because I must consume more…

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