Fitness and Weightloss
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I like to think of it as changing eating habits rather than diet or diet control. I know it is largely semantics but it helped me.
You can make incremental changes over time that, to me at least, are way easier to keep up with than jumping into a big program all at once.
Enforcing longer meal times which, I mentioned yesterday, was step one. Step two was making sure that all meals included at least one serving of protein and one of veg. The steps in the program came at two week intervals so that there was a bit of time for the first habit to set in before having to work on the next. There were several others to work on as time progressed but the first two steps were probably the most important.
It is also worth noting that if you indulge yourself with a treat here and there it does not mean you have failed and that your effort is wasted. It is not quitting time. There is room for improvement over time. I certainly didn't make every meal last 20 mins. in week one nor did every meal have both protein and veg in week 3 or probably even 4.
It took a bit of time to nail each step down and find strategies that worked for me but as time progressed each habit became easier to keep up with.
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I see a lot of mention of diet, but none mentioned life style change.
Diet can only get you so far, once you drop out of that particular diet, the weight comes right, sometimes even more weight is added back on. Weight loss should not be the final goal, the final goal should be maintaining whatever weight that you feel comfortable with, and most need life style change to help you get there, not just a diet here, diet there.
Watch what you eat! Read those nutrition labels! Take a day, add up all the calories you eat that day and see what the number is at! It will be very eye opening, I promise. Try to stay away from processed food, they are filled with sugar, salt, MSG, preservatives, & etc. I try hard not to buy food with ingredients that I can't pronounce.
Stay away places like buffet, or eating out entirely if you can. American restaurant servings are TOO big. Watch these videos. http://www.dailymail.co.uk/femail/article-2809810/Just-large-large-soda-McDonald-s-cup-sizes-vary-globe-biggest-U-S-30oz.html
Stop buying large or even medium size drinks. Get small instead or drink water. No, diet drinks will not help you. You need to cut out your sweet tooth out. Once your taste is back to "normal" instead of "sweet hungry", you will taste a lot more out of life.
DO NOT DRINK fruit juice, EAT the fruit instead. Fruit juice is actually full of sugar, and you do not feel full drinking it, and people usually end up drinking too much.
12 oz
Coca Cola: 140 calories and 40 grams of sugar (10 teaspoons).
Apple juice: 165 calories and 39 grams of sugar (9.8 teaspoons).https://authoritynutrition.com/fruit-juice-is-just-as-bad-as-soda/
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@Harry-Lui I said I don't diet. I control my diet.
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@Harry-Lui said in Fitness and Weightloss:
I see a lot of mention of diet, but none mentioned life style change.
Diet can only get you so far, once you drop out of that particular diet, the weight comes right, sometimes even more weight is added back on. Weight loss should not be the final goal, the final goal should be maintaining whatever weight that you feel comfortable with, and most need life style change to help you get there, not just a diet here, diet there.
Watch what you eat! Read those nutrition labels! Take a day, add up all the calories you eat that day and see what the number is at! It will be very eye opening, I promise. Try to stay away from processed food, they are filled with sugar, salt, MSG, preservatives, & etc. I try hard not to buy food with ingredients that I can't pronounce.
Stay away places like buffet, or eating out entirely if you can. American restaurant servings are TOO big. Watch these videos. http://www.dailymail.co.uk/femail/article-2809810/Just-large-large-soda-McDonald-s-cup-sizes-vary-globe-biggest-U-S-30oz.html
Stop buying large or even medium size drinks. Get small instead or drink water. No, diet drinks will not help you. You need to cut out your sweet tooth out. Once your taste is back to "normal" instead of "sweet hungry", you will taste a lot more out of life.
DO NOT DRINK fruit juice, EAT the fruit instead. Fruit juice is actually full of sugar, and you do not feel full drinking it, and people usually end up drinking too much.
12 oz
Coca Cola: 140 calories and 40 grams of sugar (10 teaspoons).
Apple juice: 165 calories and 39 grams of sugar (9.8 teaspoons).https://authoritynutrition.com/fruit-juice-is-just-as-bad-as-soda/
@JaredBusch said in Fitness and Weightloss:
@Harry-Lui I said I don't diet. I control my diet.
Yeah, control your diet, and control your exercise.
Don't eat processed foods, and do exercise your body... Light or medium strength training and light cardio 3 days a week to start. Those are all you need. I'd say that's an awesome investment to ensure a healthy mind and body for the last 30+ years of your life. You invest with money for your last 30+ years, why not invest where it really matters? Why save money if you will just spend it all on doctors, medicine, and crap... if you don't also invest in what really matters.
By not eating processed foods, use common sense. Natural organic foods that are frozen can be considered processed. Obviously that's perfectly fine. Use common sense.
Make sure they are minimally processed. You can start by eating organic food. Throw away the cigarettes and beer, that's a HUGE improvement right off the bat.I'm a fan of the Paleo diet, though I'm guilty of not following it 100%... but I don't eat crap food, and I do exercise at least 4x a week.
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I've been losing weight a bit in Ukraine. No processed foods, no preservatives, and a nearly 2km walk to and from the office every day. Just normal daily activities are very healthy.
I fear returning to the US. Always so hard to eat well and Texas is not conduscive to going out and walking a lot.
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@scottalanmiller said in Fitness and Weightloss:
I've been losing weight a bit in Ukraine. No processed foods, no preservatives, and a nearly 2km walk to and from the office every day. Just normal daily activities are very healthy.
I fear returning to the US. Always so hard to eat well and Texas is not conduscive to going out and walking a lot.
Yeah a lot of the bad food (additives and such) in the U.S. isn't allowed in other parts of the world such as in some European countries.
Sauces cost extra, soda refills cost extra, a small soda here is a large over there (basically)... the over-all food quality is a lot better... don't even get me started with the foods served in children's schools... it's just absurd in the U.S.
Here in the U.S., you are right about it just being completely inconvenient here to walk or ride bike as a method of transportation. So you can pretty much forget about that, unless you want to die on the way to work.
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@Tim_G and I work from home in the US and have nowhere usefully within walking distance. Trying to convince the wife to walk for groceries every two days rather than taking the car once a week.
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In Italy we were walking up a hill for groceries as far as the Aldi is from us on flat ground in Texas.
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Today's walk. Did not feel like going around the lake twice, but I added the little circle paths around the landscaping.
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I should probably log my rides more but I tend not to hit record when I'm commuting which is most of my time on the bike. On Strava if anyone cares to set up follows.
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ok, I'm 1.75mt/68Kg (5.74 feet/150lbs), not talking for personal experience, but I've a friend which is on diet. He travels a lot for the company, lot of business lunches and the so... he gone quite fat.
now his girlfriend is a biomulecolar chemist, not the most common work in Italy, so she applied to a nutritional science master and has started putting her biomulecoral knowledge in it.
study result: eat 75% FATS, 25% proteins. Avoid any part of carbs.
effects: you loose weight, your blood aligns with correct ranges then...
your metabolism slows down, you loose weight slower and slower up to an almost full stop.
solution: every 3 month have a super all-you-can-eat sesson, metabolism restart running, you continue with the 75-25 diet, your weight goes down.his breakfast was bacon and eggs! (ok in Italy this is not a breakfast, is an offense to breakfast, but this is just taste
!)my friend has lost something like 15Kg (33lbs) in 3 months in a steadily manner with no sport activity.
Now sport is good for other reasons, but you can loss weight even if you are constrained to eat sht, just avoid carbs rich sht.JUST A STORY, DO NOT TRY IT AT HOME WITHOUT A BIOMOLECULAR CHEMIST ON YOUR SIDE!
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@matteo-nunziati said in Fitness and Weightloss:
ok, I'm 1.75mt/68Kg (5.74 feet/150lbs), not talking for personal experience, but I've a friend which is on diet. He travels a lot for the company, lot of business lunches and the so... he gone quite fat.
now his girlfriend is a biomulecolar chemist, not the most common work in Italy, so she applied to a nutritional science master and has started putting her biomulecoral knowledge in it.
study result: eat 75% FATS, 25% proteins. Avoid any part of carbs.
effects: you loose weight, your blood aligns with correct ranges then...
your metabolism slows down, you loose weight slower and slower up to an almost full stop.
solution: every 3 month have a super all-you-can-eat sesson, metabolism restart running, you continue with the 75-25 diet, your weight goes down.his breakfast was bacon and eggs! (ok in Italy this is not a breakfast, is an offense to breakfast, but this is just taste
!)my friend has lost something like 15Kg (33lbs) in 3 months in a steadily manner with no sport activity.
Now sport is good for other reasons, but you can loss weight even if you are constrained to eat sht, just avoid carbs rich sht.JUST A STORY, DO NOT TRY IT AT HOME WITHOUT A BIOMOLECULAR CHEMIST ON YOUR SIDE!
You need carbs to live. There are good carbs and there are bad carbs. Sweet potatoes, those are some of the best carbs you can eat. The benefit of cutting out carbs completely, is that you are avoiding the bad ones (cookies, cake, etc.). But you should be eating some carbs (sweet potatoes).
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A life without cake is a life without living.
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@Tim_G actually you need water, oxigen, nitrogen other few things and energy to live and catalysts for reactions.
water and oxigen comes from different media (for the most).
Nitrogen comes from proteins.
Vitamins provide catalysts.
Your body fat is used under aerobic activity to provide energy if no carb is present. This is how you lose weight when you walk: you do not put enough carbs in your body for the walk and you start burning fats. If you put enough carbs you do not loss weight, you just stop add it. -
@Tim_G
This is a pretty well known strategy. It is essentially the goal of any low carb diet. It induces a state called ketosis. Some diets are more extreme than others in pursuing the effect. The version @matteo-nunziati describes is on one end of the spectrum.Also keep in mind it is difficult to avoid carbs altogether. Basically all vegetables include at least some. You may not typically think about your carb intake when eating green beans but it's there.
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@matteo-nunziati said in Fitness and Weightloss:
@Tim_G actually you need water, oxigen, nitrogen other few things and energy to live and catalysts for reactions.
water and oxigen comes from different media (for the most).
Nitrogen comes from proteins.
Vitamins provide catalysts.
Your body fat is used under aerobic activity to provide energy if no carb is present. This is how you lose weight when you walk: you do not put enough carbs in your body for the walk and you start burning fats. If you put enough carbs you do not loss weight, you just stop add it.You can still eat less energy than you burn without cutting the good carbs.
Your body needs protein, fat, and carbs. It's not good to cut any of them out. What matters is the percentage of each that you consume, and the foods that that contain them.
If you want to lose fat, a good general rule is:
- 12 calories per pound of body weight.
- 1 gram of protein per pound of body weight. (chicken, lean beef, fish, turkey)
- 20% of your calories from FAT. (nuts, avocado, some oils - (make sure to count the fat in meats and eggs))
- The rest of calories from GOOD carbs. (sweet potatoes, rice, fruit (no more than two fruits a day))
If you're very overweight, use your goal body weight to base your calories and protein on instead of your actual weight.
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@NDC said in Fitness and Weightloss:
@Tim_G
This is a pretty well known strategy. It is essentially the goal of any low carb diet. It induces a state called ketosis. Some diets are more extreme than others in pursuing the effect. The version @matteo-nunziati describes is on one end of the spectrum.Also keep in mind it is difficult to avoid carbs altogether. Basically all vegetables include at least some. You may not typically think about your carb intake when eating green beans but it's there.
If you cut out carbs, you're in for a rough ride. Not only is it unhealthy to cut out essential carbs, but you'll most likely end up caving eventually... and gain your weight back.
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@NDC said in Fitness and Weightloss:
@Tim_G
This is a pretty well known strategy.Many things in life are well known, many well known things are not good.
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@Tim_G said in Fitness and Weightloss:
@NDC said in Fitness and Weightloss:
@Tim_G
This is a pretty well known strategy. It is essentially the goal of any low carb diet. It induces a state called ketosis. Some diets are more extreme than others in pursuing the effect. The version @matteo-nunziati describes is on one end of the spectrum.Also keep in mind it is difficult to avoid carbs altogether. Basically all vegetables include at least some. You may not typically think about your carb intake when eating green beans but it's there.
If you cut out carbs, you're in for a rough ride. Not only is it unhealthy to cut out essential carbs, but you'll most likely end up caving eventually... and gain your weight back.
As far as a "crash diet" strategy goes the zero carbs all protein and fats one is the way to go. Once you get into ketosis your body just RIPS through fat. Good F*(@! luck keeping it up over any length of time though. Also this is the diet that is best known for having people gain weight - if you screw up, your body drops out of ketosis and just SLAMS all that fat and protein into fat cells.
Source: I work with athletes at an olympic level + chat with nutritionists. Do not recommend (the diet).
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Also, worth mentioning... is that if you find a diet and exercise that works, you can stick to, and gives good results without killing your health... then by all means do it.
