You have to figure out your caloric maintence level. Meaning the amount of calories you can take in a day for bodily needs to where you dont gain or lose any weight. TO do this you need to count every calorie you put in your mouth. If your weight stays the same for a week (or 2 ) thats your caloric maintence need. THen you subtract 500 calories a day. Can add weight training high intensity and cardio 3-4x a week to see faster results. Basically just a numbers game.
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[Help] What are your diets/diet guidelines for weight loss?
- Thread starter SkullTraill
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Someone's asking for help!
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Eat less.....I am familiar with a model called "plate model" which means that you have a modest palte with food, no so much on it, not so less on it. You will figure out how much you need to eat.
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Focus on adding (lean) protein to every meal. And within an hour of waking up (ideally at least 20g). Drink at least 16oz of water upon waking and ideally add electrolytes or lemon juice and salt. Then focus on fruits and veggies. Complex carbs over simple carbs. Try to eat foods that are less processed so think eggs fish chicken turkey etc. dairy if you know how it affects your body. Drink more water.
Add movement. Whatever you find enjoyable/tolerable. Even a 20 minute walk makes a difference. Preferably without a phone and make it a walking meditation. Or listen to something educational while walking. If you want something more intense, try a martial art or something that engages the mind and body.
Oh and the most underrated and perhaps the most critical piece is get more sleep (assuming youre part of the average population who doesnt get enough sleep). Good quality sleep will support your brain and body and make making healthy choices so much easier (being tired increases the likelihood we’ll reach for the coffee/soda and salty snacks).
p.s. if you want to go all in, invest in a wearable device. Whoop or Oura ring ideally (i dont like Oura because it interferes with weight lifting but i know people who love theirs).
Add movement. Whatever you find enjoyable/tolerable. Even a 20 minute walk makes a difference. Preferably without a phone and make it a walking meditation. Or listen to something educational while walking. If you want something more intense, try a martial art or something that engages the mind and body.
Oh and the most underrated and perhaps the most critical piece is get more sleep (assuming youre part of the average population who doesnt get enough sleep). Good quality sleep will support your brain and body and make making healthy choices so much easier (being tired increases the likelihood we’ll reach for the coffee/soda and salty snacks).
p.s. if you want to go all in, invest in a wearable device. Whoop or Oura ring ideally (i dont like Oura because it interferes with weight lifting but i know people who love theirs).
- Joined
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I pretty much went from Keto to Carnivore.
Eliminated breads. Drink pretty much black coffee and black teas. No sugars and the supposed alternatives. Just meat and dairy. Fat is good.
Long story short, I dealt with Extreme Hypothyroidism. I would eat a healthy salad and gain weight. So, I stopped eating salad and decided to eat Bambi instead. Lost over 400 lbs. and am still losing weight. Have been doing Keto, but more Carnivore. I cheat once a week and have a Diet Dr. Pepper. That's my drug.
I hate preachy vegans. I love Inuits. I could chew whale blubber all day.
Eliminated breads. Drink pretty much black coffee and black teas. No sugars and the supposed alternatives. Just meat and dairy. Fat is good.
Long story short, I dealt with Extreme Hypothyroidism. I would eat a healthy salad and gain weight. So, I stopped eating salad and decided to eat Bambi instead. Lost over 400 lbs. and am still losing weight. Have been doing Keto, but more Carnivore. I cheat once a week and have a Diet Dr. Pepper. That's my drug.
I hate preachy vegans. I love Inuits. I could chew whale blubber all day.