61–70 of 93 posts
Altough I never quite understand the mechanical "kcal" focused approach. We're not machines. It's not just calories – altough in the end, it is – it's also how they make you feel.
It's easier to eat a full plate of seafood, rice and vegetables than eat only 1/5 of a fast food burger.
About exercise: You're also not only burning 600kcal swimming, you're also getting hungry – a lot!
Every successful diet adheres to that, but none mentions it explicitly.
> 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…
> 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 highly suspect zero alcohol is correlated with less health than some alcohol only because when you have health problems you often stop drinking.
So no, I do not have any underlying mental / health issues. Just do not give a fuck about drinking. It did not impede my social life either. I still meet with friends just as before.
My current approach is fairly simple but hard.
* Exercise 4 hours per week (Mostly cardio)
* Drink a lot of water and no alcohol (Social events one or twice a month are an exception)
* Eat no processed food. No crisps, no candy.
* Try to eat as much protein as possible. Meaning 1-2g protein per kg bodyweight per day.
I have no idea if this will work for anyone else and I don't have any data on which components are more important than others or how they interact, but the following is how I lost 35 kgs down to my target of 79 kg. from 1st of January 2023 to 15th May 2023, a weight which I retain +/- 2 kg. as of today. I walk 10 km every day, no exceptions. (I still do this) I had a banana + coffee w. skimmed milk for breakfast. I h…
- WiFi scale with HealthKit. I use a Withings. Weight yourself every day, get a graph on your phone. No need to manually input your weight into a spreadsheet.
- Food: meal delivery service, only pick meals that match your diet macronutrient targets. I use CookUnity and pick meals easier than ordering McDonald's.
- Diet planning: Macrofactor. You track calories/macros of every meal. Then it reads your weight change from HealthKit and adjusts your macro targets up or down to hit a target weight by a certain date. You can do this in MyFitnessPal and a spreadsheet, but this is easier.
- Exercise: Home smart gym, resistance training. I got Tempo Fit. Every other day, turn it on and do whatever it says. No need to plan workouts or think too hard.
These tools help me keep a 1% weight per week loss. So far down 25 lbs and 5" at the waist.
Earlier quoted context omitted.
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…
Confusingly, it’s a Calorie, in the sense of “the thing the nutrition label says you probably need 2000 of a day.” If I remember correctly, 1000 calories (with a lowercase “c”) makes one Calorie (with a capital C). The former is the energy to raise 1g of water through 1 degree Celsius, and the latter 1kg through the same amount of temperature change.
I think the author's take on the role of exercise is kind of harsh compared to my own experiences and of those around me. > An hour of intense exercise might burn 500 calories, and it’s very hard to keep up that level of effort for even one full hour — especially if you’ve been sitting in a chair all day for years on end. This is probably true, though it doesn't factor in the effect of muscle mass and "afterburn" on…
Ya, I dunno. I spend 3-5 hours lifting and 12-20+ hours a week on my bike training. I can still quickly gain weight and you don't present the ultimate difficulty, training makes you really fucking hungry. I burn 1000 KJ/hour average on the bike and I can undo that real quick, 150kcal/day is a small handful of chips. I'm extremely dubious of any answer to weight loss which isn't get your diet in line.
Though I will say that when it comes to my 50 minute strength sessions, I don't really feel that hungry after. I tend to do them after work, before dinner, and then eat the same amount as any off day. I'm no athlete, just doing the minimum, at which point additional hunger is not that noticable.
50 Minutes of strength is far from your continuous 277W output (nice!), for multiple hours. I think the target audience would literally die far before feeling anything like your levels of hunger, should they ever go on a bike ride with you.
> 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 bubble that might be true, but life is often more messy. >Put simply – many of the abstainers were either ex-alcoholics or people with factors that would increase the risk of premature death (that is why probably they stopped drinking). https://www.medicalnewstoday.com/articles/199398#1