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I read something about drinking a glass of water first thing in the morning, as soon as you wake up. That is my go-to move now, drinking a glass of water with a squeeze of lemon in it while my coffee brews. It definitely makes a difference on mornings when you wake up really hungry.
Fell off the food wagon a bit watching football this past weekend but worked out three days in a row and already feel a difference after doing so. Actually anxious to get back into the gym this evening after work - it's incredible how after you stop going for a bit you forget how positive you feel afterwards.bostonfred said:
If you know you are good until the evenings hit then you can plan ahead by leaving yourself lots of calories for the evening. If you get 1500 calories for the day plus exercise and you have 300 calories for breakfast and 500 for lunch then of course it will be hard to fit in the wine and inevitable snacking that follows.
Interesting article - thanks for sharing. And I'm totally onboard with this approach to lose weight. Here's the problem I ran in to and why I'm trying a different route this time. Once the "game" was over - I kind of lost interest. Ok, so I went from almost 240+ down to 160 - now what? I didn't find the same motivation at that point - I was able to "win" the game and then became bored with it. Now maybe this is just a me problem, issue and maybe I need to get back to this mindset more (especially since I know it works). I'm going to continue to think about these things in the upcoming weeks. Right now gamifying it is a fine option to help get to a goal but I know my personality enough to know that I need to change SOMETHING to stay at the goal.
The problem for me has been, I find it "easy" to lose weight. Not really but I know what I have to do and have always been successful doing so. So when I let myself go a little, I say "its only 5 lbs, no big deal" or "its only 10lbs, Ive lost more than that before". However, I just let it keep going and going until I am not longer happy with myself and find myself where I started. I yoyo over 5 years not over one year.
I think we talked about this before but you need to set a limit that you won't go past. If you yoyo from 240 to 160 and back to 220 before starting your diet again, then you have set 220 as your upper limit. That's the thing you need to fix. When you get to 170, you need to start your diet again. Or 175. Pick a number you're comfortable with. Then attach real consequences to it. If I go over 175, I will diet until I hit 160. And not drink until then. And give up chocolate until then. Etc. Once you do this and hate it, you'll see your weight creep up to 172 and go oh no if i put on 3 more pounds I have to go back on that diet. Make sure your accountability buddy or wife or someone is on board with this and will hold your feet to the fire if you don't think you can do it yourself. You will learn good habits to avoid consequences.
If you are not maintaining your goal weight then what you think is your baseline needs to be re-evaluated. One of the largest fallacies/misconceptions is that your base weight BMR is steady state. It most certainly is not. For the overwhelming majority of people they will need to eat at their cutting level, for life.
I think we're talking about different things.
To make this simpler, the big gap is people don't realize that it's easy to maintain 240# at 2800 calories. You cannot maintain 170# at that level.
Yeah, this conversation is like Groundhog's day because you and I had it before. I think the issue for me isn't that my set point is lower so I have to deprive myself more than a "normal" 170 pound person. It's that I get to 170 and my mind is like - MISSION ACCOMPLISHED and go back to eating the stuff I enjoy more. I don't deny what you are saying is correct, I'm just saying I'm not sure I've ever stayed long enough at 170 with regular eating to prove if I would gradually put the weight back on. It's never gradual for me.
Yes, it's both psychological and physical. Worst of both. One thing I would strongly strongly suggest is to no longer count exercise calories at goal weight as a "CO". At least the first hour of any activity, no matter how intense. I have deep misgivings about counting any exercise as CO as part of a CICO protocol though there is enough evidence to support it's inclusion.Yeah, this conversation is like Groundhog's day because you and I had it before. I think the issue for me isn't that my set point is lower so I have to deprive myself more than a "normal" 170 pound person. It's that I get to 170 and my mind is like - MISSION ACCOMPLISHED and go back to eating the stuff I enjoy more. I don't deny what you are saying is correct, I'm just saying I'm not sure I've ever stayed long enough at 170 with regular eating to prove if I would gradually put the weight back on. It's never gradual for me.
exactlyYeah, this conversation is like Groundhog's day because you and I had it before. I think the issue for me isn't that my set point is lower so I have to deprive myself more than a "normal" 170 pound person. It's that I get to 170 and my mind is like - MISSION ACCOMPLISHED and go back to eating the stuff I enjoy more. I don't deny what you are saying is correct, I'm just saying I'm not sure I've ever stayed long enough at 170 with regular eating to prove if I would gradually put the weight back on. It's never gradual for me.
Because it represents too much an excuse to eat those calories. And when at goal weight 30 min of exercise is as best a ballpark to the reduction in BMR that I know of. Short of continuing to reduce the CI side.
In that case I strongly disagree, at least for me. The issue for me isn't that I'm exercising and now I have an excuse to eat those calories. The issue for me is that I don't want to exercise but if it means I can eat more food I will. I want to reward myself for exercising.
Some of this is a desire to keep things simple. Where there is/are known errors my general bias is to just simply sidestep them entirely. There's more than one way to do this, not everyone wants to weigh in everyday either.
Sunday-90 Minutes Tennis
Buy every stitch of clothing you had always wanted to wear but were afraid to, go march down Nordstrom's proudly and ask the little tiny sales clerk to take you by the hand and escort you to where the 32 inch pants are, EURO CUT of course!
This is actually one of the reasons I’m heading back in the right direction - I ditched my fat clothes and won’t go back. Now my clothes are all just super tight - thank god for WFH!
It takes a lot of willpower not to drink in today's culture.
I wasnt trying to throw shade on anyone. Was more being playful. I apologize if it came off the wrong way. I dont judge anyone. I am Drug Free. Most of my buds will rake free drugs.
Not at all.
Love the summary but I still don't agree with this at all. It's one size fits all advice that doesn't fit me. It's like a keto guy saying they strongly advise never eating oatmeal and a vegan saying they strongly advise never eating chicken. You are describing something that works with the style of fitness you recommend.
I think long term a world where you:
Can I ask your background? You're obviously extremely knowledgeable about fitness, I'm trying to understand your perspective. Have you ever been fat? Do you work with fat people?
I've done this a few times in the process as well. If you've been at a consistently low calorie level, I think the body goes into "starvation" mode, where your body gets used to operating on less calories. A jolt to the system with a few days above your target (see my NYE blowout of 4000 calories though I don't recommend that much) can let the body know "Hey, there is food available, go back to your normal burn rate". Stay consistent and it will continue to pay off. Keep it up!
My background is not in nutrition, not a doctor. I came into a knowledge of nutrition suffering from really bad ulcerative conditions that was close to being operative. Coming out of that I was fairly fat, but not obese by any stretch. I was generally unimpressed with the breadth and depth of nutritionist knowledge so read most of the literature I could. I used that knowledge to lose the excess fat, and started doing competitive-ish cycling for a time.
How much did you lose, and how long have you kept it off?
