Weight Loss Help

Lazuli Waves

Woodpecker
I thought there should be a thread to offer advice and support to people who are overweight. I am not overweight, but am glad to help anyone who wants to lose weight.
 

kel

 
Banned
At base it really is calories-in-calories-out. Things like spiking insulin are pennies on the dollar (as far as weight goes).

If you're fat you need to move more and, more importantly, eat less. Anything program that takes you in that direction is a good program.
 

Hindu Man

Sparrow
I am in the process of losing weight. I found MyFitnessPal app to be very useful. I want to lose 2 lbs/week and it sets my daily calorie goal maximum of 1700. I enter breakfast/lunch/dinner. For example, banana is 105 calories, 1 glass of milk (100 calories), 1 piece of bread (100 calories), etc.

It also tracks how many steps you walk per day. For the past week, I have walked about 3 miles (5,000 steps) daily--according to iPhone steps.

I definitely recommend downloading the app on your smart phone: https://www.myfitnesspal.com/
 
I do intermittent fasting. 8 hour eating window. 24 hour fast once per week. I dropped about 20 pounds in the first month and then have maintained that weight for the past year.

I was never too overweight, but I could see 200 lbs on the horizon within a year if I didn't make a change. I tried IF after a friend loaned me a book on the subject. The author claimed that calorie based diets do not work in the long term because the body's metabolism always adjusts. His claim was the fasting more the 20 hours is how you burn off excess fat, while keeping your calorie count at a normal level. Whether he's right or wrong I have no idea. It's the only book I've ever read on dieting.
 

Mr Gibbs

Woodpecker
Catholic
Great video on the topic. Simple straight and to the point, no BS with this guy. I’ve been lifting and being fit for almost 10 years and this advise is gold
 

Hell_Is_Like_Newark

Kingfisher
Gold Member
Middle age guy here who has lost 48 lbs (need to lose a total of 57 to hit my target of 15% body fat):

I ballooned up after a serious accident injury cut my physical activity to almost nothing. When I healed up enough to work out again, I started exercising regularly via cardio on a stationary bike and free weights. The cardio especially, I was dying. I had no energy and low T symptoms. Plus my blood panel was terrible (high LDL, high tryglycerides). After consulting doctors and medical journals, I came to the conclusion that I was in what I called an 'estrogen trap'. Being fat increases estrogen levels, which is destructive as hell. I wanted to work out and lose weight, but found it difficult.

I solved this first problem with a combination of supplements (in particular pantethine.. a form of B-5) to address by terrible blood work and also counteract the effects of estrogen. The effects were immediate and positive. Workouts became very productive, I put on muscle, the low T symptoms abated significantly. My blood panel improved dramatically (shocking my doctor). But I only lost a few pounds. Exercise would make me ravenously hungry. Not eating would cause me to mentally and physically 'crash'.

I vented my frustration on the old Return Of Kings site and luckily, someone there recommended I look into the Keto diet. I did some research, in particular following people who posted their progress trying the diet (various boards and forums) and gave it try. First 2 weeks was hell adjusting to it... It took 6 weeks for me to adjust to it completely. It made a huge difference. Excluding the initial water weight loss, I averaged about 1.4 lbs of fat loss a week. The workouts got easier, my blood work improved further, and the low-T symptoms disappeared completely. For me, controlling insulin levels was key to controlling my weight and addressing other health issues.

My weight loss slowed (even regained 7 lbs) as I lost discipline and stopped working out (became a Dad, dealing with a very sick wife, and a lot of other issues came up). Back on track now... If I manage to lose the rest of the weight, I will be back to the same pant size I was in my early 20s.

There is a Keto thread (assuming it didn't get deleted during the board changeover). I would recommended checking it out.
 
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Lazuli Waves

Woodpecker
I am in the process of losing weight. I found MyFitnessPal app to be very useful. I want to lose 2 lbs/week and it sets my daily calorie goal maximum of 1700. I enter breakfast/lunch/dinner. For example, banana is 105 calories, 1 glass of milk (100 calories), 1 piece of bread (100 calories), etc.

It also tracks how many steps you walk per day. For the past week, I have walked about 3 miles (5,000 steps) daily--according to iPhone steps.

I definitely recommend downloading the app on your smart phone: https://www.myfitnesspal.com/

That's great. How much weight have you lost so far?
 

Red_Pill_Medic

Sparrow
Orthodox
Cheers to @Mr Gibbs for sharing every damn day fitness, he's awesome, although he drops as many f bombs as operation rolling thunder. Also as @Hindu Man already mentioned MyFitnessPal is fantastic and frankly a must for seriously trying to gain or lose weight. Used it myself for about 3 years now to gain 50lbs. Make sure if you use myfitnesspal to gain weight you under estimate the amount of each item your having when in doubt, and for losing weight you overestimate, had a friend who was trying unsuccessfully to gain weight, looked at his myfitnesspal and he was logging like 800cals of organic plain rice for a meal and overall just overestimating every item he logged by hundreds of calories.
 

Hindu Man

Sparrow
That's awesome. Do you notice any difference in how you feel? Things like sleeping better, moving better, etc?

Definitely I feel better; more clear/concise/logical thinking. More flexibility/moving better for sure.

I can read people better too. I stopped watching porn lol. Porn is extremely damaging in all aspects. Havent seen any since December 2019. It has improved my relationship with women.

I no longer drink alcohol/beer as well. I haven't had any since July 2019. I have never done drugs or smoke cigs in my life.

Sleeping better is a mixed bag. If I exercise (walk/run/workout) during the evening, it messes up my sleep pattern (I can't fall asleep till 11 pm to 2 am). I noticed I sleep better when I exercise during the early morning.

Overall 2020 has been the best year of my life so far. Coronavirus pandemic has actually helped me lol. January 2020 to present has been a golden time period for me.
 

Lazuli Waves

Woodpecker
Definitely I feel better; more clear/concise/logical thinking. More flexibility/moving better for sure.

I can read people better too. I stopped watching porn lol. Porn is extremely damaging in all aspects. Havent seen any since December 2019. It has improved my relationship with women.

I no longer drink alcohol/beer as well. I haven't had any since July 2019. I have never done drugs or smoke cigs in my life.

Sleeping better is a mixed bag. If I exercise (walk/run/workout) during the evening, it messes up my sleep pattern (I can't fall asleep till 11 pm to 2 am). I noticed I sleep better when I exercise during the early morning.

Overall 2020 has been the best year of my life so far. Coronavirus pandemic has actually helped me lol. January 2020 to present has been a golden time period for me.

There's nothing good about porn. When I stopped looking at it, I felt so much better. I realized there were times when I looked at porn because I was depressed or wanted to relieve stress. I always knew there was something wrong with porn, even when I first viewed it as a teenager. I thought, I wouldn't want any of the women in my life to do this, so why should I be supporting it?

I don't drink, and have never done drugs or smoked either. You're really better off avoiding them.

A book called Why We Sleep by Matthew Walker, a neuroscientist, helped me sleep better. It explains many of the recent findings about sleep and is written for general audiences.



It's very important to go to bed at the same time, and wake up at the same time, each day, even on the weekend. The only exceptions I make are if I'm sick. I have tried using silicon ear plugs. I don't know if they can get stuck in your ears, but so far that hasn't happened to me after about a year of using them https://www.amazon.com/Macks-Pillow...coding=UTF8&psc=1&refRID=1K5V4K848HAK16CTBZHW. I also bought an alarm clock with bird sounds instead of an annoying alarm. It's less jolting than normal alarms. There are sunrise lamps that slowly light up your room with light that mimics the colors of a sunrise. I've been thinking of trying one, but some are expensive.



I've read in multiple places it's best to not exercise in the evening if you can do it at other times. I like to do it after I get up in the morning. I'm so tired in the afternoon and evening.

With exercise, for me it's more important to do it regularly than to constantly push myself. I'd rather do good form and not do as many reps as I had planned. I don't think I'd feel good or sleep well without exercising regularly. I'd rather exercise regularly with caution than push myself and get injured and not be able to exercise for an extended period of time.

It can be hard though because I worry that I am making excuses. But I worry too much, and my body is OK. I have never been overweight, but I used to be so skinny that people would often comment on it. I changed my diet and starting lifting. I've been able to maintain my goal for years so I am happy. My goal isn't to be a body builder. I sometimes feel inadequate when I compare how I look to men on fitness sites, but this is stupid.. If you're losing weight, obviously there's a goal but there is a risk of not being satisfied and unless you're striving to be an elite athlete, it's not good.

When you say you can read people better, what do you mean?
 

Hindu Man

Sparrow
I do not know how to explain it but I am better at judging people and reading their minds lol. Maybe its because I am older and wiser now? I have no idea but I can tell a difference.
 

LoveBug

Kingfisher
Catholic
Aside from getting a muscle building routine, and eating better, I heard fast motility helps too. The longer you hold onto food the more calories you intake. Some take fiber gummies/ other motility/laxative/vitamin/herbs to poop more efficiently
 

N°6

Hummingbird
I lost 6kg this year.

I cut down alcohol a lot, especially beer.
Then I cut down most carbs, especially white potato, bread and savoury snacks. Sugary drinks and snacks, I now avoid.

I also started 16:8 intermittent fasting. My GP recommended this as he inter fasts and he found it triggered increased muscle mass.

Burn fat, not sugar.
 

Replicant_Gyr

Sparrow
Orthodox
Of course less calories in and more calories out as part of an exercise regimen, (cardio and muscle work) healthy food choices, including avoiding alcohol. Managing stress is an often overlooked aspect. There is no magic pill; however, there is strong anecdotal evidence for Apple Cider Vinegar boosting metabolism. I've tried and can't stomach the taste of Apple Cider Vinegar to make it a daily habit, but I recently found it available in pill form. I am going to test it out.
 
At base it really is calories-in-calories-out. Things like spiking insulin are pennies on the dollar (as far as weight goes).

If you're fat you need to move more and, more importantly, eat less. Anything program that takes you in that direction is a good program.

This has not been my experience. I spent the first several month of 2019 faithfully tracking my daily caloric intake. When I began, my normal eating habits were about 3000kcal a day. Over the course of several months, I kept steadily cutting calories in an effort to lose weight. By late may I was at 1800-1900kcal per day, had lost about 5lbs, and a half inch on my waist.

Frustrated, I switched to a low-carb, high-fat diet, starting around 2,500kcal per day and immediately started slimming down. Eventually I quit bothering with tracking at all, and basically just shoveled as much meat and eggs down my throat as I could at each meal. I stayed away from fruit, bread, rice, beer, etc. for 6 days out of each week. Between June and December I'd lost 6 inches on my waist, from 38 down to 32.

For me, besides the fact that it actually resulted in fat loss, carb restriction also had several other advantages over calorie restriction; I was not injury prone the way I am when restriction calories, my energy and libido did not disappear (at least, after the first month), and I began getting stronger in the gym while losing weight, after several years of no significant PRs.

I have nothing against people losing weight with the "eat less" approach, and I really wish it had worked for me. Probably if I hadn't messed up my body with years of sugar, calorie restriction would have worked for me. I like bread, and I've spent the last two months eating it and getting fatter. If I could find a way to eat carbs every day without getting fat, I'd sign up for that in a heartbeat. But I, and many others, have found that keeping carb intake low is the only way we are able to lose weight, regardless of total calorie intake.

There are several books that give scientific explanations for the effects of low-carbohydrate diets, such as The Obesity Code by Dr. Jason Fung, and Why We Get Fat by Gary Taubes. But for me, the convincing thing was the evidence on my own body.
 

kel

 
Banned
Focus on getting stronger instead. Maybe even do a quick bulk cycle. Then when you switch back to loss mode your body won't think it's starving.
 

EgoDeath

Robin
Other Christian
There's nothing good about porn. When I stopped looking at it, I felt so much better. I realized there were times when I looked at porn because I was depressed or wanted to relieve stress. I always knew there was something wrong with porn, even when I first viewed it as a teenager. I thought, I wouldn't want any of the women in my life to do this, so why should I be supporting it?

I don't drink, and have never done drugs or smoked either. You're really better off avoiding them.

A book called Why We Sleep by Matthew Walker, a neuroscientist, helped me sleep better. It explains many of the recent findings about sleep and is written for general audiences.



It's very important to go to bed at the same time, and wake up at the same time, each day, even on the weekend. The only exceptions I make are if I'm sick. I have tried using silicon ear plugs. I don't know if they can get stuck in your ears, but so far that hasn't happened to me after about a year of using them https://www.amazon.com/Macks-Pillow...coding=UTF8&psc=1&refRID=1K5V4K848HAK16CTBZHW. I also bought an alarm clock with bird sounds instead of an annoying alarm. It's less jolting than normal alarms. There are sunrise lamps that slowly light up your room with light that mimics the colors of a sunrise. I've been thinking of trying one, but some are expensive.



I've read in multiple places it's best to not exercise in the evening if you can do it at other times. I like to do it after I get up in the morning. I'm so tired in the afternoon and evening.

With exercise, for me it's more important to do it regularly than to constantly push myself. I'd rather do good form and not do as many reps as I had planned. I don't think I'd feel good or sleep well without exercising regularly. I'd rather exercise regularly with caution than push myself and get injured and not be able to exercise for an extended period of time.

It can be hard though because I worry that I am making excuses. But I worry too much, and my body is OK. I have never been overweight, but I used to be so skinny that people would often comment on it. I changed my diet and starting lifting. I've been able to maintain my goal for years so I am happy. My goal isn't to be a body builder. I sometimes feel inadequate when I compare how I look to men on fitness sites, but this is stupid.. If you're losing weight, obviously there's a goal but there is a risk of not being satisfied and unless you're striving to be an elite athlete, it's not good.

When you say you can read people better, what do you mean?


Just for anyone listening to, or reading Matthew Walker's "Why we sleep" may find this of interest.


Top of my head:

Don't drink calories, do HIIT, go for carnivore diet, quit sugar and all high-GI (glycimic index) foods. have a good sleep schedule, go to bed earlier, and sleep hygiene with blue light filter on all your screens, no problem solving before bed, unless you tend to fall asleep with a mathbook with ease, I mean problems which can trigger cortisol response. So opt for fiction or meditate, don't suppress or push thoughts, just watch them and accept them as thoughts.

If you're in a hurry to lose calories from exercise specifically, swimming in cold water probably beats everything. HIIT is good, I don't remember what the science actually says on the "after burner effect" if you ruin it by eating soon afterwards. Carnivore lends itself to easy integration with intermittent fasting, which has benefits for every hour after 16h without eating, check this requirement, again, due dilligence.

If you want some carbs you can go for sweet potatoes perhaps. There are differing opinions on this stuff do your due diligence, out of the atomized/reductionist approaches, carnivore is the best, otherwise there's the holistic approach which should not be about fad/trend chasing, but rooted in science and tradition.

For example Bart Kay vs Shiva Ayyadurai, I'm not endorsing just examples. That's enough for now.



To make it easier for yourself if you decide to adhere to a diet, just make sure to always have the tastiest healthy foods stocked.
 
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