41–50 of 370 posts
As someone struggling to gain weight it always bugs me how "being healthy" is only associated with weight loss.
Earlier quoted context omitted.
Intermittent fasting also helps. Many people do 16:8 (16 hours of fasting) and only eat from 12-8 or 10-6. With IF, I lost about ~5 lbs doing nothing besides being more mindful. Once I added in daily runs / walks of ~4-5 miles, I lost another ~10 lbs easily. I think the biggest challenge for people looking to lose weight is mindless eating / snacking. Initially I kept a diet journal and wrote down everything I ate or…
Agree, I didn't mention this in the post but I've become a big fan of intermittent fasting, which is a fancy way of saying "skip breakfast". I only eat from 12-8pm and most days from 12-6pm. I also found that even if I wake up a bit hungry my morning coffee suppresses my appetite and I rarely struggle to get to lunch. A hard threshold on 8pm also avoids most of the unhealthy snacking that tends to happen in late hour…
One other thing I realised post-lockdown is just how much I relied on exercise to keep my back/posture in check. I used to climb regularly, though I slacked off on the cardio. Since quarantining, I've done a lot less resistance exercise and it really shows. One day of poor posture - e.g. hunching over a workbench, or working from a non-optimal place like bed or the couch - is enough to cause quite a lot of backache and it only really goes away after doing some exercise (far more effective in my experience than icing/heating/NSAIDs). My plan is to get back into bodyweight/calisthenics ASAP.
(Very interesting article by the way, the subway map would make a great poster)
Earlier quoted context omitted.
I think a lot of that last point can be attributed to gradual improvement and acclimation to that improvement. If you were able to snapshot mood and mental health like you could a picture of your body, you might see a marked improvement over pre-healthy-lifestyle vs., say, post-1-year-healthy-lifestyle. For example, I've been losing weight and doing body-weight training the last month-and-a-half and a picture of my b…
I don't doubt the author gained benefits from the lifestyle change. I just appreciate the lack of hyperbole when describing how they feel. It's hard to get nutrition and health advice without a product/service incentive attached to it nowadays. The excerpt I highlighted matched the qualitative and candid style of the rest of the post. It's refreshing
After years of experimentation, lately I’ve decided that eating like my grandparents (i.e., eating like a traditional Japanese) is the easiest way to keep myself lean and healthy. Traditional Japanese meals follow a standard format [1]: a bowl of rice, several small sides (which can change by the day), and an optional cup of miso soup. Sticking to this format every day can be boring, but it keeps my diet reasonably b…
I've had great success losing weight and keeping it off with food logging (shout out to Cronometer, the best food logging app I've used), trying to adhere to a keto diet, and time-restricted feeding (18 hours fasted, 6 eating). If I tried to do an ancestral diet instead, I'd fail primarily from ignorance of just what that might be. (Also, I'm from the southern US, so it's not like that ancestral diet is necessarily good for me anyway.)
This is more evidence that weight loss happens in the kitchen, not the gym.
Of course it does. Famines tell us as much. Gyms increase your burn rate, though. Running for 5 miles a day will burn up a quarter of a 2000 calorie diet. That being said, a lot of gym activity that I see is basically useless and probably taken up just to feel good about going to a gym regularly (some examples in my gym: walking on treadmills instead of around the block, paying for membership every month to solely us…
Any exercise does make me feel much better, so that alone is a good reason to do it, but for weight loss, eating less is the fastest way.
If anyone else wants to get into this, there are a few really strong measures that correlate fairly well to the DEXA scans. My favorite (because its easy): measure your waist just above your belly button. This area has virtually no "bulky" muscle and is one of the principle deposits of "internal" body fat. The two measures I take everyday are: 1. Body weight; and, 2. Waist size. I use the following routine for weight…
Intermittent fasting also helps. Many people do 16:8 (16 hours of fasting) and only eat from 12-8 or 10-6. With IF, I lost about ~5 lbs doing nothing besides being more mindful. Once I added in daily runs / walks of ~4-5 miles, I lost another ~10 lbs easily. I think the biggest challenge for people looking to lose weight is mindless eating / snacking. Initially I kept a diet journal and wrote down everything I ate or…
For me, the key to staying hydrated is large containers.
When there is a glass of water on my desk in front of me, I sip it as I get thirsty. When it runs dry, I don't interrupt my current task to refill it, so it might sit empty for hours, and I won't drink enough later to make up for it. So, the fewer times I have to refill, the more water I drink.
In college, when I moved between many locations, I used a 1-quart canning jar in a knitted sleeve (classier and a little fall protection -- just remember you still have to wash it). These days, it's a 1-liter jug (err, may technically be a vase) that sits on my desk. I refill it in the morning (or night before) and once in the middle of the day, after it runs out.
If anyone else wants to get into this, there are a few really strong measures that correlate fairly well to the DEXA scans. My favorite (because its easy): measure your waist just above your belly button. This area has virtually no "bulky" muscle and is one of the principle deposits of "internal" body fat. The two measures I take everyday are: 1. Body weight; and, 2. Waist size. I use the following routine for weight…
I play and follow golf and the big injury issue with Tiger that made him multiple surgeries, and also had to reshape his golf swing from the pain running caused. Here's an article[0] about that from Running Magazine. There's more to the story on this, like his background and mentality on Navy Seal training, with his body type and high impact running it caused huge problems he's still dealing with.
As for funning form types, check out the video of Cliff Young and his running style[1] for the Sydney to Melbourne race at 61 but shuffling.
What I'm saying, and what I'm glad you included, is the importance of cardio being low impacts, and to also not feel bad if you're not a running. Biking, and especially swimming are great alternatives and so much better on your body long term.
[0] https://runningmagazine.ca/the-scene/tiger-woods-regrets-run... [1] https://vimeo.com/258718906
One thing missing is the effect of testosterone on lean mass creation.
Wonder if the fat to co2 process can be ventilator assisted without hurting the lungs .
1 - https://www.sciencedirect.com/science/article/abs/pii/S00256...
2 - https://link.springer.com/article/10.1007/s00198-008-0666-3
3 - https://www.cambridge.org/core/journals/british-journal-of-n...
Good sources of potassium include fruits, vegetables, legumes, nuts, milk, yogurt and eggs -- or, in other words, anything except meat, cheese, grains, and overly-processed crap. (When cheese precipitates from milk, most potassium remains in the liquid phase. I am not sure if the same happens with tofu.)
I haven't ever really tried to lose weight, but I've always had very strong motivations to maintain low body fat:
- my mother's family has a history of cardiovascular disease (grandfather d. stroke at 67, aunt d.m. type 2)
- my father's family has a high prevalence of obesity
- I have scoliosis with associated back pain
With these factors in mind, I've spent a lot of time combing the USDA nutrient database: http://fdc.nal.usda.gov/ . I don't use an "energy out" calculator -- rather, I keep track of my intake and habits and correlate these to changes in my weight.
The strategies I use are mostly quotidian: every meal must have some dietary fiber; avoid snacking -- drink water first and choose foods with fiber if you must; stay active etc. Possibly the most valuable thing I've learned, though, is how many things -- particularly vegetables -- you can prepare using nothing but an oven and aluminum foil, without making more dirty dishes. This is invaluable for continuing to make healthy choices when it's late and you're tired, or improving a meal that already requires substantial effort. Fatigue is your most formidable enemy, and "lazy cooking" techniques ward it off.