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To quote Dr. Benjamin Bikman, "prioritize protein, control for carbs, and fill with fat." I would guess that maybe not enough protein, over-consuming creepy carbs and/or sneaky sugars, and possibly too much fat (from a weight loss strategy perspective). Eat a steak. skip to 30:00 This message has been edited. Last edited by: SigSentry, | |||
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Certified All Positions |
One thing that I'm pretty sure we've touched on, but everyone should keep in mind, is that when you eat less you will slow your bodies metabolism. Long term dietary changes are key, but weight loss levels out as your body adapts to less food. Even though calorie counting isn't super accurate, and one calorie to me will be burned differently from you, it is still a decent tool for tracking what you eat. Arc. ______________________________ "Like a bitter weed, I'm a bad seed"- Johnny Cash "I'm a loner, Dottie. A rebel." - Pee Wee Herman Rode hard, put away wet. RIP JHM "You're a junkyard dog." - Lupe Flores. RIP | |||
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Exceptional Circumstances |
Yes, it isn't the end all be all of weight loss but it is a good starting point. I never enjoyed, and therefore never adopted, a calorie counting lifestyle. It is useful to have a ballpark idea as calories in vs calories out is a fairly reliable way to anticipate weight loss or gain. There are other factors to consider like what you are eating, effect on metabolism, etc but if you lower your caloric intake, you will lose weight. ------------------------------------------------------------------------------------------ ΜΟΛΩΝ ΛΑΒΕ | |||
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Member |
When I needed to lose a few pounds I was eating slightly less but decreased sugar intake a TON, drank plenty of water (water is actually calorie-negative because your body has to use a little energy to process it) while increasing activity. Like what was stated before, your body will adapt to lower caloric intake and you will ‘plateau’. That’s where a lot of people get discouraged because they then don’t get or stay active. If you eat slightly less, cut sugar, drink water and exercise you WILL lose weight. Sugars are a diet killer. Period. ——————————————— The fool hath said in his heart, There is no God. Psalm 14:1 | |||
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| Go ahead punk, make my day |
I think the value in counting calories is educating yourself was is really in the stuff you eat. That bowl full of chips and a beer at 8pm? Likely 400+ calories. That big ass burger and fries at lunch 1000+. Soda, Gatorade, all of it matters. I was a coffee with a lot of cream. 3 TBSP of cream is 60 calories. I drank 4-5 cups a morning - wammo, 300 calories drinking coffee. I cut back to 2 TBSP and 3-4 cups to get to 120-160 per day. And on and on and on. I think the value in weighing yourself regularly is you know where you stand and have a unit of measure to adjust from. I chose to do it every day after waking up and using the restroom, with exceptions over Thanksgiving weekend and 3 days over Christmas when I gave myself 1 day off from the diet and 2-3 days back on before weighing again and I didn't gain a pound after the 4 days. I'm a sample size of one, but between 1400-1700 calories for 100 days has dropped 29 lbs. There have been level offs but they are always temporary in nature, ranging between 3 day (typically) and 7 days. I'll weight exactly the same for 2-3 days, then the loss will show up. The last one of 7 days was discouraging but in the last 2-3 days the loss has returned. Mind you this is with ZERO extra activity - my lightly active lifestyle remains the same, although after I get down another 10-15, I plan to change that. In the end your diet / health state either succeed or fail by your own choices. Some count calories, some eat high protein, high fat, low whatever. That didn't work consistently for me. I'm a math major. Numbers are easy, so adding calories are easy. For other people maybe not. | |||
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| Exceptional Circumstances |
Math doesn't lie. I also think it is important to adopt a lifestyle you can stick to or the yo-yo effect comes into play. Do your homework and maintain discipline. Your body, and mind, will thank you. ------------------------------------------------------------------------------------------ ΜΟΛΩΝ ΛΑΒΕ | |||
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| We gonna get some oojima in this house!  |
Dr. Fung ----------------------------------------------------------- TCB all the time... | |||
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| Member |
CAS, what is your height, weight, body fat percentage, fitness routine and approx. avg daily calorie count? What are your waist, belly and thigh measurements and which way are they going? I don’t necessarily mean for you to answer in this thread, but what a 5’10, 195 lb 25% bf person who is at 1400 cals per day should do would be different than a 6’ 200# person at 15% bf eating 2500 cals and doing lots of cardio. Different still with more muscle mass, and different again if really overweight or obese. If I were to give generic advice, it would be to eat mostly low carb, drink lots of water, IF a few days per week, strength train with some HIIT and keep your cals around 2000 (well above a metabolism slowing rate.) The core foundation is eat mostly whole foods, avoid processed junk and sugar. Perform some sort of strength and cardio fitness and have a slight negative intake to expenditure balance. Body composition is way more important than the number on the scale. Extra credit, what is you labs/bloodwork saying? Im deploying again and just saw PA today as part of the process, to verify im medically fit. My overall cholesterol was a whopping 257, tested in Dec with bad eating (for me at the time). However, my “good cholesterol” HDL was 91, she said it was the highest she’d seen. When she plugged the numbers into the heart attack risk calculator thingy I was 1.-something percent. You are making great health progress on your current path irrespective of the scale. I have had a 4lb swing in a day due to hydration levels and time of day. “People have to really suffer before they can risk doing what they love.” –Chuck Palahnuik Be harder to kill: https://preparefit.ck.page | |||
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| california tumbles into the sea |
What you need to know about OMAD (One meal a day) [ dietdoctor.com/ ] 1-21-20 excerpt: OMAD appears to be a powerful tool to help with weight loss and metabolic health. That said, we caution against chronic daily use of OMAD for all the reasons outlined above. Instead, for those who may benefit from more pronounced time-restricted eating, using OMAD one to three times per week, on non-consecutive days, could be an effective tool. This is not a science-based protocol with plenty of high-quality evidence, but is instead based on the information presented in this guide and on clinical experience. Just remember, OMAD is not a license to eat whatever you want. What you eat for your one meal still matters. We recommend you stick with your low-carb plan on OMAD and non-OMAD days alike. In fact, clinical experience suggests that a well-formulated low-carb diet makes intermittent fasting and OMAD easier to do by reducing hunger and cravings. - - - Also, from Dr. Jason Fung's IDM: 8-27-2018 IDM email: OMAD. These 4 little letters are often the subject of hot debate in fasting communities, and Pete offered our group quite possibly the best explanation of OMAD we’ve ever heard, including when it’s best used, what it really is, and where it falls in the fasting lineup. We’ll let Pete explain: Let’s talk OMAD (a.k.a. One Meal a Day). A day does not go by at IDM where we’re not asked about OMAD. It’s a very popular subject and for many people who work 9-5 M-F, it meshes nicely into their lifestyles as they can eat their one meal with their families after work. But many are also shocked to learn it is not a form of fasting as we define it. It’s actually a form of eating; eating one meal a day. The problem with OMAD is in its repetition. Eating one meal a day is a pattern easily recognized by the body and by doing the same behavior every day, the body does what it does naturally; it adapts. And it’s this adaptation that causes the rub; the body simply slows its Base Metabolic Rate (BMR). At first when you start OMAD, the BMR stays very high. But after a while BMR inevitably slows down because it does take the body some time to adapt, but it does. First with energy levels, then with other metabolic operations and at some point, as we see quite consistently, BMR just slows down, and the inevitable plateau follows. If you are trying to lose weight, this is not a good situation. In fact, what we need is just the opposite; a way to speed up BMR. SO how can we do this? There are a few ways… Alternate Day Fasting, mixing up fasting patterns during the week, and finally longer fasts. OMAD, coupled with a day or two of skipping meals altogether will do it too. Confounding this argument, there are some instances where OMAD will work. First, there is the person who only has 20-30 pounds to lose. In this case, OMAD works well. Next, there is the class of people who have NO history of yo-yo dieting. The third group are those who are at goal weight, and OMAD is just a good way to do weight maintenance. Happy fasting! ~Team IDM | |||
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| Member |
I noticed that over the course of last summer, my weight had gotten uncomfortable. I decided to cut back on sugar and get off my ass and exercise. I started in November: 2 miles a day in 30 minutes. Light workout with weights. So far, I have dropped 10 pounds and plan to increase my exercise with a weight loss goal of dropping 25 pounds. Move it or lose it. End of Earth: 2 Miles Upper Peninsula: 4 Miles | |||
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| Member |
Not trying to drift the thread topic but I have a question for Rhino. You mentioned you have a lightly active lifestyle and I'm just curious if there was an ingrained physical fitness culture in the aviation world you were a part of? | |||
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| Certified All Positions |
This is what I've been saying for a while. One meal a day isn't fasting. Arc. ______________________________ "Like a bitter weed, I'm a bad seed"- Johnny Cash "I'm a loner, Dottie. A rebel." - Pee Wee Herman Rode hard, put away wet. RIP JHM "You're a junkyard dog." - Lupe Flores. RIP | |||
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quarter MOA visionary |
I imagine OMAD is just an easier way to cut down on the total amount consumed a day. I guess you could binge once a day but that most likely would not help you in the long run. I view OMAD sort of like forced eating discipline. Whether it works for you is up to you. I can limit myself overall so it is not beneficial to me. YMMV | |||
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| Certified All Positions |
It greatly simplifies the work day, and I don't get peaks, valleys, or "crashes" in energy level. Arc. ______________________________ "Like a bitter weed, I'm a bad seed"- Johnny Cash "I'm a loner, Dottie. A rebel." - Pee Wee Herman Rode hard, put away wet. RIP JHM "You're a junkyard dog." - Lupe Flores. RIP | |||
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| Experienced Slacker |
Of the vast array of products/methods of measuring percent body fat, what does the jedi council here recommend? Anything I could get for around $20 that would be +/- 2% accurate? If not, how close? Thanks | |||
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| Exceptional Circumstances |
A boy fat caliper used properly is fairly accurate in my experience. Simple tape measure using the YMCA method or a bodyfat scale are useful but their accuracy is a point of contention. IMO, whichever method you use is good as long as you stick with that method and use the differences, either plus or minus, as your measurement. Each method is generally accurate to itself. Record your starting point measurement and then measure the differences in subsequent measurements. The difference is typically accurate while the initial may not be. Good for tracking results. ------------------------------------------------------------------------------------------ ΜΟΛΩΝ ΛΑΒΕ | |||
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| california tumbles into the sea |
I use OMAD a few times a week, but mostly it's time-restricted eating, compressing the eating window. An intermittent fast mixed in now and then, maybe 36-48 hours, to shrink the organs and get atophagy to kick in, focusing on the refeed. Never measured ketones. The only metrics being daily waist size and weight. Still stick to Atkins induction - 20g of (net) carbs or less a day, which I stick to more often than not. Don't eat out anymore, unless I'm absolutely sure they don't use vegetable oil (canola, soy, cotton seed, non-butter margarine), which are brain killers. From my recent reading, more dangerous than sugar or processed grains. When I cook, it's with lard, tallow, coconut oil, duck fat, or evoo (extra virgin olive oil). | |||
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| Exceptional Circumstances |
Arc, did you really eat the oreos in your p365 thread  j/k------------------------------------------------------------------------------------------ ΜΟΛΩΝ ΛΑΒΕ | |||
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Semper Fi - 1775 |
I come back to this thread often and re-read it for inspiration and motivation. Lately I’ve got a mind-block that if in cartoon form would be a slice of pizza and beer pushing me and holding me back from entering the doors of the gym. Time is not the issue, I have plenty and am in the type of job where I can literally go to the gym anytime I want; sometimes I’ll get there and sit in the parking lot for 30 minutes before I get out of the car. Fucking mind-games are really frustrating me. ___________________________ All it takes...is all you got. ____________________________ For those who have fought for it, Freedom has a flavor the protected will never know ΜΟΛΩΝ ΛΑΒΕ | |||
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| Certified All Positions |
Keep in mind that there is brain and body chemistry at work, and don't be too hard on yourself. I did in fact eat the aforementioned Oreos, but that isn't a regular occurrence. If you have eliminated regular consumption of "soft drinks, cut down or eliminated alcohol, and follow other suggestions in the thread, you're on your way. If you're "grinding gears," focus on that first, this is all mental/willpower related, and our brain is marinated in what our body produces. Because we are animals, food is powerful. Start to look at food as fuel, but allow the pleasure food to not be so shameful. My free time right now is spent studying for exams. As soon as I clear them, that time will go to fitness. I don't want to be "ripped," but I sure don't want to be fat. I do want to eat the occasional pepperoni pizza, and frankly to do it safely requires a level of fitness. One thing I do miss about not "swinging a hammer" anymore, is the automatic daily workout. Arc. ______________________________ "Like a bitter weed, I'm a bad seed"- Johnny Cash "I'm a loner, Dottie. A rebel." - Pee Wee Herman Rode hard, put away wet. RIP JHM "You're a junkyard dog." - Lupe Flores. RIP | |||
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