Earlier quoted context omitted.
I drink a protein shake 2 times at least, and eat lunch (chicken & rice & broccoli casserole, so forth) 2-3 times a day. I do not eat small portions either.
That only looks like about 2000 calories a day, which is the recommended caloric intake for the average sedentary adult man. If you're trying to bulk, you need to be looking at 2500 or more calories a day, plus additional for any calories burned by exercise. (With a surplus of 1000/calories a day you'll be gaining more fat than muscle unless you're still in puberty. Sometimes that may be what you want.)
Adipose tissue retains an epigenetic memory of obesity after weight loss
291–300 of 343 posts
Re: Adipose tissue retains an epigenetic memory of obesity after weight loss
#292Earlier quoted context omitted.
Sure; it's a layered system, each one taking more effort or thinking than the other. Easy diets: drink this shake 3x a day. Don't eat $food_category. Limit calory intake to $amount / day. More complex: The above, plus macronutrients. More complex: The above, plus micronutrients. Add dimensions like lifestyle choices (vegetarianism, veganism etc) or food sensitivities (celiac, lactose intolerance). I'm no diet expert…
Shakes don't provide satiety, most people will hate this and start eating something else within a few days.
I had to rethink my relationship to food in order to lose weight. Eating a soylent clone for the majority of my meals helped me to do that. Getting a gram-accurate scale for measuring food helped. Building a database in my head of calorie estimates of various foods helped when I was not at home. Double checking nutrition facts for fast food helped too. Really, I was raised by an emotional eater. And I didn't have the natural intuition about food that most people acquire from their parents. I had to unlearn all of that shit, and learn about nutrition, calories, macros, etc
Food is not a treat or a reward, it is fuel to live. Taking a more ascetic approach to food has helped tremendously. And if I know I am going to an engagement with rich foods, I'll even lightly fast before hand so that my calorie intake stays reasonable for the day. And of course, if I have a craving for something calorie rich, I try to make an effort to justify that intake with additional activity that balances things out.
The thing about satiety is that we've conquered food scarcity in the developed world. Feeling hungry is practically taboo and is used as an excuse to consume more, the longer the feeling is felt. When in reality, hunger should be used as a signal of how soon to eat, rather than how much. Hunger is not a pleasant feeling, but the world is also not going to end if you skip a meal or two, especially for the overweight people. Having proper emotional regulation around this is important, too.
Re: Adipose tissue retains an epigenetic memory of obesity after weight loss
#293Earlier quoted context omitted.
This is self-defeating and untrue. Many people, myself included, have kept weight off for decades. But you don’t get there by thinking of your new lifestyle as “dieting”. You need to learn to love eating healthy foods in a healthy amount, and getting exercise. Eventually you can get to a place where the old foods and habits are simply unappealing.
> in a healthy amount That's the crux! Constant hunger starts nagging me as soon as I try. I've tried several times for several months, with nice results from the weight's points of view, but I never got to the point where my quality of life globally increased, and that was always due to the constant hunger. I'll only retry when I'll have found a way to stop the hunger now .
Re: Adipose tissue retains an epigenetic memory of obesity after weight loss
#294Earlier quoted context omitted.
Tell that to all the skinny endurance weekend warriors who fuel their exercise with huge amounts of sugary drinks and gummy bears. If you are curious, read about the function of GLUT4 in the membrane of skeletal muscles. Reality is more complex than memetic one-liners.
Obviously professional athletes or people who otherwise have an extremely active lifestile can afford to eat more. The obese people and sedentary office workers don't and would need to train for months to be able to out-run a single piece of cake on a regular basis without injury. The phrase is good advice for that group of people.
To quantify this, on a weekly long ride they may consume 300g of refined sugar, far far beyond the often recommended limit of 20g of sugar per day.
So perhaps the sedentary person would benefit from walking or leisurely cycling to work a whole more than by trying to restrict their diet
Re: Adipose tissue retains an epigenetic memory of obesity after weight loss
#295Earlier quoted context omitted.
Tell that to all the skinny endurance weekend warriors who fuel their exercise with huge amounts of sugary drinks and gummy bears. If you are curious, read about the function of GLUT4 in the membrane of skeletal muscles. Reality is more complex than memetic one-liners.
I will as soon as I see any of them gobble up a smothered burrito or Chicago pizza on their run. Do we really want to compare ultramarathon runners with couch potatoes?
I gather that you have never met an endurance cyclist. Randonneurs are notorious for devouring whatever they can find when they stop for lunch.
Re: Adipose tissue retains an epigenetic memory of obesity after weight loss
#296Earlier quoted context omitted.
For me, sugar was the reason I couldn't lose weight. I got a CGM (continuous glucose monitor) and got my blood sugar under control, and with very little effort I lost a lot of weight. I use 90% cacao Lindt to control my sweet tooth. 1/2 the bar has 4g of sugar, and I consume it over hours. It also has the side effect of reducing my hunger. If you eat much of 90% chocolate, it makes you feel nausea. The trick is to pu…
Isn't 90% Lindt the worst (of their chocolates) for Cadmium and other heavy metals though?
https://www.ahealthylife.nl/wp-content/uploads/2023/01/DarkC...
Re: Adipose tissue retains an epigenetic memory of obesity after weight loss
#297Earlier quoted context omitted.
It's insane how arrogant people can be about this. You have not accounted for all of the variables and that is blatantly obvious. The phenomenon is well known and there are multi-variable equations for it, many different models. One popular model is that NEET can decrease below the caloric deficit, meaning you still gain weight by becoming subconsciously lazier despite everything feeling equally difficult subjectivel…
200kcal/day is less than 10W. Since all energy the body uses is released as heat this puts the maximum sustainable heat radiation with such a diet at 10W. That's about the level of a typical household LED, which at most feels slightly warm to the touch. At that energy level you could not sustain weight while maintaining body temperature let alone having a healthy metabolism. That's just a plain fact. You will lose we…
Re: Adipose tissue retains an epigenetic memory of obesity after weight loss
#298Earlier quoted context omitted.
I can't remember exactly what I was listening to, maybe some kind of NPR podcast. But the doctor was mentioning that none of the influencers influencing young people to try T and Steroids (which is rampant right now) are ever mentioning that you are on a ticking clock to infertility as soon as you start this stuff. Some people can regain their fertility but it might take years, and some people are going to be permane…
Testicular atrophy and HPT axis suppression is a thoroughly documented side effect of TRT and steroids. Even beginner bodybuilders know that taking steroids will crush their natural testosterone production. They can kind of bring it back by taking short courses and using certain medications after the cycle, but most discover that some permanent damage is being done with each cycle. There are two problems with framing…
At least it is much less serious than people in the opposite situation, that think they want a child at 19 without understanding the implications.
Re: Adipose tissue retains an epigenetic memory of obesity after weight loss
#299Earlier quoted context omitted.
Yeah, but fasting is extremely unpleasant.
You get to know yourself well after about 5 days of zero food..... :))
Re: Adipose tissue retains an epigenetic memory of obesity after weight loss
#300As this article shows, there are incredibly complex feedback mechanisms around weight and metabolism, but thermodynamics are still fundamentally a thing. After he died last year, I ran across this engineering and accounting approach to weight maintenance and loss written up by John Walker (one of the Autodesk founders). It worked very well for him and changed the way I thought about weight and eating. It is interesti…
The problem with diets based only on calories is that they don't take satiety into account, nor health. Calories is what makes you gain/lose weight, it's basic physics. Satiety is what makes you want to eat more/less. Nutrients are what is making you healthy. Fiber and protein tends to make you feel full. Lack of them allow you to eat large amount of calories without feeling full. You need to keep track of micro and…
And fat. Primarily fat is what will satisfy you (I mean eating it, not listening to Lizzo or Meghan Trainor.)
Put some butter in those eggs as you fry them. Use olive oil and coconut oil while cooking. Drink whole milk and have some raw eggs with the yolks.
Or just 1,000 cram rice cakes into your mouth all day until you choke