Learning how to lose weight and avoid being judgemental(lcamtuf.blogspot.com)
lcamtuf.blogspot.com
Learning how to lose weight and avoid being judgemental
http://lcamtuf.blogspot.com/2017/02/or-how-i-learned-not-to-be-jerk-in-20.html
81 comments
From my experience, which is mirrored in the article, the single most helpful item of advice to someone looking to control or change their weight is to track consumed calories in a strict way. The first step is not to change diet or exercise at all, but simply to track calories of the current diet. Everything else, in terms of strategy, action and results, comes from this.
I've done that. I've got a complete (as far as I know) record of everything I've eaten from early February 2008 through now in a spreadsheet, and more data going back before that to 2004 in text files.
At first keeping such records can seem difficult. If you are like most people, though, most of the things you eat are things you've had before, in quantities you've had before. It doesn't take long to reach a point where your data entry becomes mostly copy/paste from previous entries instead of entering new information.
I suggest initially tracking calories and carbs, and for the carbs have both total carbs, and for how many of those are from added sugar.
The reason I suggest tracking carbs is that for many people a modest shift in carbs to where they make up a smaller percentage of your calories can make it so your meals satisfy you longer, which in turn makes it easier to cut some calories.
Personally, I aimed for 40% of calories from carbs (and ended up at around 32% once I managed to acquire a taste for Diet Dr. Pepper and stopped drinking non-diet soda). That level of carbs is feasible without having to eliminate bread. There are a lot of offices in locations where if you take sandwiches and burgers off the menu finding lunch becomes a major pain in the ass, so being able to keep bread in your diet is very helpful.
At first keeping such records can seem difficult. If you are like most people, though, most of the things you eat are things you've had before, in quantities you've had before. It doesn't take long to reach a point where your data entry becomes mostly copy/paste from previous entries instead of entering new information.
I suggest initially tracking calories and carbs, and for the carbs have both total carbs, and for how many of those are from added sugar.
The reason I suggest tracking carbs is that for many people a modest shift in carbs to where they make up a smaller percentage of your calories can make it so your meals satisfy you longer, which in turn makes it easier to cut some calories.
Personally, I aimed for 40% of calories from carbs (and ended up at around 32% once I managed to acquire a taste for Diet Dr. Pepper and stopped drinking non-diet soda). That level of carbs is feasible without having to eliminate bread. There are a lot of offices in locations where if you take sandwiches and burgers off the menu finding lunch becomes a major pain in the ass, so being able to keep bread in your diet is very helpful.
MyFitnessPal is a useful tool for this. At lot of its usefulness lies in its vast existing database of foods.
This. When I record the calories of everything I intend to put in my mouth, it's like flipping some previously undiscovered hunger switch. I can go from ravenous to "how many calories in that??" and drinking a glass of water instead in no time.
I would add timestamps to that. It matters a lot IMO whether calories are consumed in the first half of the day or the second half.
Not sure whether it does, but the extra information probably doesn't hurt.
Some people suggest taking a picture of everything you eat, too. Forces you to stop and take the picture _before_ --- one can procrastinate on recording calorie entries in a journal, but you can't procrastinate on the picture.
Some people suggest taking a picture of everything you eat, too. Forces you to stop and take the picture _before_ --- one can procrastinate on recording calorie entries in a journal, but you can't procrastinate on the picture.
I think this is related to some theories about how the body processes food as it approaches its rest period or something like that. I have not read any of the articles or theories, but I have heard the idea repeated many times, and across the world (heard it in the US, hear it here in Russia).
I'm not sure if there is any validity to it really so much as just giving yourself a stopping point for the day, but I have not done any research in this regard.
I'm not sure if there is any validity to it really so much as just giving yourself a stopping point for the day, but I have not done any research in this regard.
I think I am going to do this photo idea - at the very least it should be an interesting data set for my future self.
If you like wacky ideas, consider the 'graph meta-diet' for weight loss. Goes like this:
Determine your current weight, w_0
Define a target weight, w_t
Pick a reasonable target weight function w(d) of the number of days elapsed since the start of the diet:
w(d) := max (w_t, w_0 - 100g * d)
(Ie aim for losing 100 grams a day, until you reached your target weight. Important, we are aiming for a specific level for each day, so any lost ground has to be made up; but getting ahead of the game will give you a breather.)
Get yourself a spreadsheet. Google Sheets works well. Draw that function's graph.
Every day, record your weight. If it's below the line, follow whatever other primary diet you want.
Important: if your weight is above the line, fast that day.
If you hate fasting, make sure your primary diet loses you weight at the right pace. If you don't mind fasting days, feel free to stuff your face with cake.
I guarantee, if you follow the graph, you will lose weight. (But I can't guarantee that you will have the discipline to follow the graph.)
Determine your current weight, w_0
Define a target weight, w_t
Pick a reasonable target weight function w(d) of the number of days elapsed since the start of the diet:
w(d) := max (w_t, w_0 - 100g * d)
(Ie aim for losing 100 grams a day, until you reached your target weight. Important, we are aiming for a specific level for each day, so any lost ground has to be made up; but getting ahead of the game will give you a breather.)
Get yourself a spreadsheet. Google Sheets works well. Draw that function's graph.
Every day, record your weight. If it's below the line, follow whatever other primary diet you want.
Important: if your weight is above the line, fast that day.
If you hate fasting, make sure your primary diet loses you weight at the right pace. If you don't mind fasting days, feel free to stuff your face with cake.
I guarantee, if you follow the graph, you will lose weight. (But I can't guarantee that you will have the discipline to follow the graph.)
That's pretty much the Hacker's Diet: https://www.fourmilab.ch/hackdiet/
I read that book a while ago. But I remember it being about calorie counting?
In any case, whatever gets you to restrict your calories works for losing weight. Some approaches are just harder on willpower than others. (I suggest NOT moving to Singapore for weight control---it's delicious there. Though a friend of mine likes their smaller portions.)
In any case, whatever gets you to restrict your calories works for losing weight. Some approaches are just harder on willpower than others. (I suggest NOT moving to Singapore for weight control---it's delicious there. Though a friend of mine likes their smaller portions.)
It is about calorie counting, but focuses on a feedback loop based on following a graph as you suggest. Yes Singapore is definitely not a great place to diet :)
LOL. If I could do this I would just fast everyday until I hit w_t.
Fasting is something you need to train. If you have trouble with it so far, the approach outlined is to irregular. It's easier to get your body used to something you repeat on a schedule.
Fasting every second day is quite doable; and actually the subject of quite a bit of research. (I guess it's easy to write papers about it.) On the Internet limiting your eating hours every day to an 8h or even 4h window seems to be more popular. Eg from 13.00 to 17.00. People report it's doable to get used to those meal timings after a few days. And the limited time window make it easier to restrict calories; the only way any weight-loss diet scheme works in the end.
Just to give you something to Google: The former is often called alternate day fasting; the latter intermittent fasting.
The BBC ran an interesting documentary: "Eat, Fast and Live Longer" https://vimeo.com/103656060
See also https://www.reddit.com/r/intermittentfasting/
https://www.reddit.com/r/loseit/
And for a view of how the other half lives: https://www.reddit.com/r/gainit/
Fasting every second day is quite doable; and actually the subject of quite a bit of research. (I guess it's easy to write papers about it.) On the Internet limiting your eating hours every day to an 8h or even 4h window seems to be more popular. Eg from 13.00 to 17.00. People report it's doable to get used to those meal timings after a few days. And the limited time window make it easier to restrict calories; the only way any weight-loss diet scheme works in the end.
Just to give you something to Google: The former is often called alternate day fasting; the latter intermittent fasting.
The BBC ran an interesting documentary: "Eat, Fast and Live Longer" https://vimeo.com/103656060
See also https://www.reddit.com/r/intermittentfasting/
https://www.reddit.com/r/loseit/
And for a view of how the other half lives: https://www.reddit.com/r/gainit/
That pretty much mirrors my situation with finances, I started recording every penny spent about 20 years ago.
You can't improve what you can't/don't measure.
Well, I don't see any problem in the first three photos.
I also was very tall and skinny as a kid and it is very normal(and healthy) to become a man and get some weight. I personally met Michael long ago and don't remember thinking he was fat at all.
The last photo worries me, it does not look healthy, quite the contrary.
I would recommend him to practice an sport(or going to the mountain, whatever) he likes, not just something that he does to lose weight, something that makes him stronger, not just skinny, and something he enjoys . I had made sport all my life and it is part of my routine.
And also eating real food, instead of fast food, both burritos or hamburgers are fast food. Anglo world has lots of amazing things and a few terrible things, food is one of those.
Calories counting is a very simplistic model. For example you have to take into account the oils used in your food, and in America those tend too be the lowest quality(cheapest). Olive oils have nothing to do with palm oil, but most fast food use palm for being the cheapest.
When you eat fast food you will deprive your body of essential supplies. For example feed-fed animals generate too much Omega6 and too few Omega3. Your body requires omega 3 and will demand eating more until it gets it, but as much as you eat you don't get satisfied.
The same happens with lots of other things like enzymes, vitamins, fiber and so on that gets destroyed by refrigeration.
If I were as rational as Michael I would probably write "The guerrilla guide to good eating" in order to learn proper nutrition and document the process.
I also was very tall and skinny as a kid and it is very normal(and healthy) to become a man and get some weight. I personally met Michael long ago and don't remember thinking he was fat at all.
The last photo worries me, it does not look healthy, quite the contrary.
I would recommend him to practice an sport(or going to the mountain, whatever) he likes, not just something that he does to lose weight, something that makes him stronger, not just skinny, and something he enjoys . I had made sport all my life and it is part of my routine.
And also eating real food, instead of fast food, both burritos or hamburgers are fast food. Anglo world has lots of amazing things and a few terrible things, food is one of those.
Calories counting is a very simplistic model. For example you have to take into account the oils used in your food, and in America those tend too be the lowest quality(cheapest). Olive oils have nothing to do with palm oil, but most fast food use palm for being the cheapest.
When you eat fast food you will deprive your body of essential supplies. For example feed-fed animals generate too much Omega6 and too few Omega3. Your body requires omega 3 and will demand eating more until it gets it, but as much as you eat you don't get satisfied.
The same happens with lots of other things like enzymes, vitamins, fiber and so on that gets destroyed by refrigeration.
If I were as rational as Michael I would probably write "The guerrilla guide to good eating" in order to learn proper nutrition and document the process.
> it is very normal(and healthy) to become a man and get some weight. I personally met Michael long ago and don't remember thinking he was fat at all.
The last photo worries me, it does not look healthy, quite the contrary.
All this says is that you're prejudiced against skinny people. Probably because that's how you grew up.
All this says is that you're prejudiced against skinny people. Probably because that's how you grew up.
Not only that, but the whole "judgemental" angle is a single sentence buried as a parenthetical. All in all, it sounds like his solution for not being judgemental is to lose weight so you don't remind yourself of the fatties you (still) think of as lazy.
What I have found with losing weight is that the ability comes out of your self-control budget. I can lose weight easily when I don't have to concentrate on work, but the more stress and work I have the harder it is to hold down my weight.
Self-control budget or ego depletion was recently debunked in a large-scale experiment:
http://www.slate.com/articles/health_and_science/cover_story...
http://www.slate.com/articles/health_and_science/cover_story...
I wish this experiment was close to real life. I can of course only speak for myself, but for me when faced with huge demands on self-will with work, self-will over food fails.
But from personal experience, it is a very real thing.
I'm a little suspicious of any paper "debunking" something I experience on a regular basis.
I'm a little suspicious of any paper "debunking" something I experience on a regular basis.
I also experience it as a very real thing. But it could be a learned/placebo effect. Maybe it improves with practice and we just haven't tried?
Or it could just not be a very good proxy for what happens in real life. Very few physiology experiments run for months at a time while placing the subjects under extreme will-power stress.
I agree that can happen. But I still have trouble viewing willpower as a constant resource (refreshed daily) over a person's lifespan. There must be a correlation with anxiety/stress and possibly exercise, among other factors.
psychological has problems reproducing results - How many independent studies debunked it?
s/psychological/The field of psychology/
Also, to back this: http://slatestarcodex.com/2014/12/12/beware-the-man-of-one-s...
suggesting you actually need to see the normal curve of study outcomes to see which outcome it converges to...
Also, to back this: http://slatestarcodex.com/2014/12/12/beware-the-man-of-one-s...
suggesting you actually need to see the normal curve of study outcomes to see which outcome it converges to...
Losing and maintaining weight is hard, and I agree with Michał that there are no quick and easy solutions. It's about making a firm decision and sticking to it for the rest of your life.
Incidentally, I found that losing ~10kg (22lbs) is the easy part. The really hard part is losing those last 2-3kg or burning the remaining fat.
And all of that becomes more difficult as you age.
Incidentally, I found that losing ~10kg (22lbs) is the easy part. The really hard part is losing those last 2-3kg or burning the remaining fat.
And all of that becomes more difficult as you age.
How is 2-3 kg even an issue? I mean, for what reason would anyone say "I need to lose 2 kg"? What difference does it make?
I'm a little bit underweight and my weight naturally fluctuates by +/- ~2 kg from one week to the next. If I lost 2 kg, I wouldn't notice.
I'm a little bit underweight and my weight naturally fluctuates by +/- ~2 kg from one week to the next. If I lost 2 kg, I wouldn't notice.
2kg, for me, is enough to go from, 'these jeans are too tight' to 'these jeans fit'.
It'll depend on where you carry weight too.
It'll depend on where you carry weight too.
As a keen cyclist, I often find myself thinking "I should lose 2kg." This amount of weight does make a difference for getting up mountains fast. I'm quite thin already, but it would clearly be possible to lose that much fat. But I've also found that losing these last kilos is quite hard.
Everyone has an idea of their "ideal weight". If you're trying to lose weight, it is always a little (or a lot) below your current weight. In everyday life losing the last 2kg doesn't make much difference, but we naturally like to set goals and challenge ourselves.
In my experience you're not going to maintain that exact weight anyway. If I wanted to lose 2 kg, I would dehydrate myself for a day and the weight is gone.
Why not lose weight until you feel good, instead of setting some arbitrary exact number as your goal.
Why not lose weight until you feel good, instead of setting some arbitrary exact number as your goal.
We're talking about maintaining a certain average weight over a period of time. Day to day fluctuations are not important.
I've found regular weighing and having a certain target weight useful, together with food intake logging. It helps me stay objective, and helps me with my self-control, especially with avoiding bingeing on unhealthy foods.
I've found regular weighing and having a certain target weight useful, together with food intake logging. It helps me stay objective, and helps me with my self-control, especially with avoiding bingeing on unhealthy foods.
I just can't relate, I guess. I never wanted to reach a certain kg number; whenever I wanted to alter my weight, I just did it until I reached a state I was content with. I've gone from ~15 kg under to ~15 kg over, back to normal and maintained that. It took some time, but it was effortless.
Good for you, but some people don't find it so easy. I know I need a bit more structure to support my efforts.
It's not about the specific number, it's about not getting way off track. The numbers are just a tool.
I would ask though, if it is all so easy, how you ended up 15kg over/underweight in the first place?
It's not about the specific number, it's about not getting way off track. The numbers are just a tool.
I would ask though, if it is all so easy, how you ended up 15kg over/underweight in the first place?
Living in poverty during childhood (often gone hungry), borderline alcoholism (drank a lot of beer) as a young adult. Gone from ~68 kg to ~97 kg to ~80 kg over the course of a few years during adulthood, without any effort. I can alter my weight very fast if I want to.
> It's not about the specific number
If you're saying "I need to lose 2 kg", it's about the specific number. If you're saying "I need to lose more weight to reach my goal", then it's not about the number.
> It's not about the specific number
If you're saying "I need to lose 2 kg", it's about the specific number. If you're saying "I need to lose more weight to reach my goal", then it's not about the number.
[deleted]
Best not to get hung up about two ways of saying the same thing.
Once you get closer to your ideal weight, you will likely want to get rid of the tummy or "love handles", as they are affectionately called. My point was that getting 80% there is easy, the last 20% or so is really difficult.
I never was overweight, but tried to lose weight for the aesthetic reason. 3 kg of fat can be a difference between "no abs" and "visible abs".
Your weight fluctuates during the day, which is why it's important to weigh yourself at the same time of day, especially if you're trying to lose weight.
But 2-3kg is enough to make a difference as to whether or not you're considered overweight (BMI is, of course, a horrible indicator of health, but it still gets used that way), and if you're on the edge, it can also make a difference in the size of your pants.
But 2-3kg is enough to make a difference as to whether or not you're considered overweight (BMI is, of course, a horrible indicator of health, but it still gets used that way), and if you're on the edge, it can also make a difference in the size of your pants.
And if you do e.g. amateur cycling races, at the same power levels 2-3kg can be the difference of being a pack fodder or getting a podium finish.
+1 on the last part. I've just started trying to lose about 3kg (slightly more), and the trigger is that my jeans were feeling tight & my t-shirts now looked unflattering. It's difficult to find clothes that fit me and rather than replace my semi-custom wardrobe imported from overseas, losing weight & getting in shape seems a better option. 3kg for me, if purely fat, adds 5% to my body fat percentage (ie from 15% - 20%).
I'm a competitive runner, and 3kg makes a big difference to my running speed.
> Losing and maintaining weight is hard, and I agree with Michał that there are no quick and easy solutions.
Actually, nicotine patches might make the whole endeavour quite easier (if your body can take them)? Stimulants tend to depress your appetite.
Caffeine also works; something extra in tea and coffee (perhaps the bitterness?) seems to work beyond that.
Of course, easier doesn't mean easy.
Actually, nicotine patches might make the whole endeavour quite easier (if your body can take them)? Stimulants tend to depress your appetite.
Caffeine also works; something extra in tea and coffee (perhaps the bitterness?) seems to work beyond that.
Of course, easier doesn't mean easy.
Off topic: Geez. I wish I had bought a house and had a kid by 26. I'm 31 and I don't know if I'll be able to afford a house for 10 years. My partner is studying to be a primary teacher and she's 3-4 years away from finishing. The housing market in Australia is a bit broken though, and I don't exactly work for Google.
Back on topic: The hardest thing for me is giving up Coke. I love that stuff. I think I would have to lose 20kg to get to a healthy range.
Back on topic: The hardest thing for me is giving up Coke. I love that stuff. I think I would have to lose 20kg to get to a healthy range.
As a 27 year old Australian, I know how you feel. I will likely never own a house, especially with the Liberal Party actively pushing house prices as high as possible. They want us renting forever, so the rich get richer and the poor get poorer.
I'm glad I didn't have a kid last year though. Would've made getting that house a whole lot harder, and I've still got plenty of living and travel and women to do!
As for not exactly working for Google... I have a useless IT degree so I know what you mean. Nothing exciting is going on here. There's no real tech industry. CTRL-F the 'who's hiring' thread from earlier - two results for Melbourne, 167 for San Francisco. I'm trying to start my own business because screw working for some accounting firm.
As for the Coke... I'm gonna assume you mean the drink, since if it was the drug you'd probably have no trouble with losing weight (and not capitalize it).
A few years ago I switched to sugar free softdrink to lose weight. It worked wonders, although I did also count food calories and exercise. But it was a valuable part of losing 30Kg. Going to Coke Zero was the easiest change I made.
However, sugar-free soft drink still has acid that rots your teeth, so I've given even that up as of about two weeks ago. And you know what? It was surprisingly easy. I thought it'd be impossible, but after I got the bad news from my dentist I just started drinking water, and it's just... not that hard. I just drink when I'm thirsty and then I don't crave a sweet drink anymore. The caffeine addiction though? Well, I have still had a little coffee... but you can have caffeine pills or tea or plain coffee for that, and not all the sugar. Even sugar WITH coffee is nothing compared to how much is in Coke.
I'm glad I didn't have a kid last year though. Would've made getting that house a whole lot harder, and I've still got plenty of living and travel and women to do!
As for not exactly working for Google... I have a useless IT degree so I know what you mean. Nothing exciting is going on here. There's no real tech industry. CTRL-F the 'who's hiring' thread from earlier - two results for Melbourne, 167 for San Francisco. I'm trying to start my own business because screw working for some accounting firm.
As for the Coke... I'm gonna assume you mean the drink, since if it was the drug you'd probably have no trouble with losing weight (and not capitalize it).
A few years ago I switched to sugar free softdrink to lose weight. It worked wonders, although I did also count food calories and exercise. But it was a valuable part of losing 30Kg. Going to Coke Zero was the easiest change I made.
However, sugar-free soft drink still has acid that rots your teeth, so I've given even that up as of about two weeks ago. And you know what? It was surprisingly easy. I thought it'd be impossible, but after I got the bad news from my dentist I just started drinking water, and it's just... not that hard. I just drink when I'm thirsty and then I don't crave a sweet drink anymore. The caffeine addiction though? Well, I have still had a little coffee... but you can have caffeine pills or tea or plain coffee for that, and not all the sugar. Even sugar WITH coffee is nothing compared to how much is in Coke.
Google does hire in Australia.. (I just quit a job with them to move London.)
Holy cow. You are me 5 years ago!
Australia. 31. No assets. Partner finishing her studies. Couldn't afford a house. No kid. Needs to lose 20kg. Can't give up Coke (Zero anyway, I don't touch the real stuff because of the calories but increasingly Aspartame is shown to inhibit weight loss too).
Spoiler: She finished study and having the extra security from another income stream meant we could buy a house last year. We had to save a deposit though which took a long time and a few steps up in my career and lots and lots of overtime and development on my part - a year or two of 60-80 hour weeks and a few job changes too. Also the job market is always iffy for both of us but we simply couldn't rent a dog box any longer. The place we have now is a bit on the edges of the city so takes 30-45 minutes each way to work but at least we can breathe!
We won't be able to have kids, at least not now. Ive projected we will pay off the loan in about 10 years so maybe then. Because we pay double the minimum.
As for weight I lost 3kg this year so far. It had really hit the limit and when I went to the Doctor end of last year and after a blood test he said the diabetes word. Since then all I've done is 20 minutes a day on the treadmill while watching Voltron on Netflix, cutting out most of the Coke and junk food, but most importantly cutting down on dinner.
Really I don't miss the Coke much. We have other stuff like making a milkshake (mostly ice, a bit of milk, and a banana or coffee shot and a scoop of chocolate powder). It's pretty filling. Sometimes we skip dinner and just have a banana shake.
Did you know you're only meant to have ~100g of meat a day??? We were eating 250-500 and now we are down to about 150g per day (with some allowances up or down). That right sizes everything once you notice the difference and your plates are half as big as they used to be.
There's still a long way to go on both fronts. But man. Go lift a 3kg weight. That's a bloody lot! Now imagine 20kg! We are right to feel guilty and need to do something about it.
Good luck.
Australia. 31. No assets. Partner finishing her studies. Couldn't afford a house. No kid. Needs to lose 20kg. Can't give up Coke (Zero anyway, I don't touch the real stuff because of the calories but increasingly Aspartame is shown to inhibit weight loss too).
Spoiler: She finished study and having the extra security from another income stream meant we could buy a house last year. We had to save a deposit though which took a long time and a few steps up in my career and lots and lots of overtime and development on my part - a year or two of 60-80 hour weeks and a few job changes too. Also the job market is always iffy for both of us but we simply couldn't rent a dog box any longer. The place we have now is a bit on the edges of the city so takes 30-45 minutes each way to work but at least we can breathe!
We won't be able to have kids, at least not now. Ive projected we will pay off the loan in about 10 years so maybe then. Because we pay double the minimum.
As for weight I lost 3kg this year so far. It had really hit the limit and when I went to the Doctor end of last year and after a blood test he said the diabetes word. Since then all I've done is 20 minutes a day on the treadmill while watching Voltron on Netflix, cutting out most of the Coke and junk food, but most importantly cutting down on dinner.
Really I don't miss the Coke much. We have other stuff like making a milkshake (mostly ice, a bit of milk, and a banana or coffee shot and a scoop of chocolate powder). It's pretty filling. Sometimes we skip dinner and just have a banana shake.
Did you know you're only meant to have ~100g of meat a day??? We were eating 250-500 and now we are down to about 150g per day (with some allowances up or down). That right sizes everything once you notice the difference and your plates are half as big as they used to be.
There's still a long way to go on both fronts. But man. Go lift a 3kg weight. That's a bloody lot! Now imagine 20kg! We are right to feel guilty and need to do something about it.
Good luck.
I recently (8 months ago) bought my first house at the age of 35 after moving to Launceston.
I'm a tradesmen who spent too long renting in inner city Adelaide.
I believe there are occasionally software development jobs available here, and generally lots of SMEs.
Coke destroys my digestive system, that stuff is so weird but boy is it tasty.
I've recently gone sugar and grain free again and feel well again. I actually feel a sense of wellbeing that is entirely absent when I eat sugar and grains.
I suspect I have blood glucose disregulation (probably Type II diabetic) but fully controlled by diet alone. I also suspect I have bad intestinal candida when I don't restrict my carb intake.
I'm a tradesmen who spent too long renting in inner city Adelaide.
I believe there are occasionally software development jobs available here, and generally lots of SMEs.
Coke destroys my digestive system, that stuff is so weird but boy is it tasty.
I've recently gone sugar and grain free again and feel well again. I actually feel a sense of wellbeing that is entirely absent when I eat sugar and grains.
I suspect I have blood glucose disregulation (probably Type II diabetic) but fully controlled by diet alone. I also suspect I have bad intestinal candida when I don't restrict my carb intake.
I managed to give up my one true soda love, Dr Pepper, over the last few months. I discovered that a strong tea gave me a stronger caffeine hit, which was one of the core components I was truly craving.
I bought a cheap teapot and I keep it on my desk. Worked well.
(That said, my weight remains a problem. I'm 25 and I need to lose 37kg. I'm firmly in the obese BMI.)
I bought a cheap teapot and I keep it on my desk. Worked well.
(That said, my weight remains a problem. I'm 25 and I need to lose 37kg. I'm firmly in the obese BMI.)
Maybe try to get out of Sydney or Melbourne where its most broken. But yeah crazy system that rewards the rich massively.
It's especially ironic, since Australia does have land taxes on the books, and could easily expand them (like they recently did in the Capital Territories but more so) to make housing affordable and remove the tax burden from other activities.
I found this guys webpage some years ago, he has done awesome work casting resin cogs and other shapes in CNC milled molds. [1]
Regarding the post, I'm not a nutritional expert, but cooking yourself is a great method to keep better track of what enters your body.
[1] http://lcamtuf.coredump.cx/gcnc/ch4/
Regarding the post, I'm not a nutritional expert, but cooking yourself is a great method to keep better track of what enters your body.
[1] http://lcamtuf.coredump.cx/gcnc/ch4/
I'm glad you lost your body fat, but I would now recommend you work on building muscle and strength.
Slow carb / four hour body diet. I've used it myself a few times and the pounds shed off. Everyone that I've recommend try it has lost weight.
Eat as much protein (meat, fish, etc.), vegetables & beans as you want. No whites (carbs or dairy), no fruit, junk food, etc. 1 cheat day a week to go nuts and eat whatever you want.
More info here http://tim.blog/2012/07/12/how-to-lose-100-pounds/
Lots of issues with counting calories, mainly it is a pain in the ass. Not all calories are equal, we all absorb & burn calories differently, portion sizes aren't always correct, etc.
Eat as much protein (meat, fish, etc.), vegetables & beans as you want. No whites (carbs or dairy), no fruit, junk food, etc. 1 cheat day a week to go nuts and eat whatever you want.
More info here http://tim.blog/2012/07/12/how-to-lose-100-pounds/
Lots of issues with counting calories, mainly it is a pain in the ass. Not all calories are equal, we all absorb & burn calories differently, portion sizes aren't always correct, etc.
Some more specifics would be great. I've never managed to hold off weight long term.
I was in a similar position to the article's author and, by age 34, was starting to looking properly flabby around the middle, as well as having a genuinely terrible level of fitness. A couple of months snowboarding in 2011 and I came back looking sleek and fit but it all piled back on again over the next 18 months.
So, at 36 years old I'm flabby around the middle and cripplingly weak with sticks for arms and legs. I also discovered a varicose vein in my right leg, which freaked me out.
I discovered Scooby's Workshop (http://scoobysworkshop.com/) through a recommendation from my uncle, started watching his videos, picked up his beginner workout (http://scoobysworkshop.com/beginning-workout-plan/) and have been plugging away with different workout plans ever since. Took me about 5 months to start with before I could do a single pull-up.
I've now been doing something based on Starting Strength (by Mark Rippetoe - https://www.amazon.com/Starting-Strength-Mark-Rippetoe-ebook...) for about 18 months. (If you're a bit older I don't recommend you follow his dietary advice too strongly in terms of Gallon Of Milk A Day, but you may need to up your food intake to lose weight in a controlled way - do NOT try to lose more than 1kg/2lb per week or you may start to lose muscle mass as well as fat.) It's been a bit of a struggle with the new client I'm working with, so it's a case of exercise when I can. I've had a couple of injuries that have slowed me down as well, but progress is still occurring. I've gone from being as weak as a kitten (struggled to deadlift 25kg) to the point where on a good day I can deadlift 150kg for 5 reps. My aim is to get to 200kg.
Bottom line is the only real way to lose weight and keep it off is to increase your metabolic rate, and that means strength training to increase your muscle mass. The problem with a diet and cardio only approach is that you can end up atrophying your muscles, which drops your metabolism, and thereby makes it easier to pile weight back on again.
(Being strong also has the benefit that it just makes life in general a lot easier, and will increase your confidence.)
HTH.
So, at 36 years old I'm flabby around the middle and cripplingly weak with sticks for arms and legs. I also discovered a varicose vein in my right leg, which freaked me out.
I discovered Scooby's Workshop (http://scoobysworkshop.com/) through a recommendation from my uncle, started watching his videos, picked up his beginner workout (http://scoobysworkshop.com/beginning-workout-plan/) and have been plugging away with different workout plans ever since. Took me about 5 months to start with before I could do a single pull-up.
I've now been doing something based on Starting Strength (by Mark Rippetoe - https://www.amazon.com/Starting-Strength-Mark-Rippetoe-ebook...) for about 18 months. (If you're a bit older I don't recommend you follow his dietary advice too strongly in terms of Gallon Of Milk A Day, but you may need to up your food intake to lose weight in a controlled way - do NOT try to lose more than 1kg/2lb per week or you may start to lose muscle mass as well as fat.) It's been a bit of a struggle with the new client I'm working with, so it's a case of exercise when I can. I've had a couple of injuries that have slowed me down as well, but progress is still occurring. I've gone from being as weak as a kitten (struggled to deadlift 25kg) to the point where on a good day I can deadlift 150kg for 5 reps. My aim is to get to 200kg.
Bottom line is the only real way to lose weight and keep it off is to increase your metabolic rate, and that means strength training to increase your muscle mass. The problem with a diet and cardio only approach is that you can end up atrophying your muscles, which drops your metabolism, and thereby makes it easier to pile weight back on again.
(Being strong also has the benefit that it just makes life in general a lot easier, and will increase your confidence.)
HTH.
here is question, why do want to deadlift 150kg, how does it help (with anything other being muscular)?
It doesn't actually make you look very muscular. But it does make you stronger.
The strength feels good, gives confidence, and keeps you healthy. (Especially back injuries will be less likely. And for women fighting osteoporosis is always an additional concern.)
As for looks: you won't magically get a six pack and bulging muscles. I deadlifted 160kg and squatted 170kg (yeah, my grip sucks..) at a bodyweight of 70kg, and I'm no hulk.
But, the extra muscles will help you carry whatever fat you have better.
The strength feels good, gives confidence, and keeps you healthy. (Especially back injuries will be less likely. And for women fighting osteoporosis is always an additional concern.)
As for looks: you won't magically get a six pack and bulging muscles. I deadlifted 160kg and squatted 170kg (yeah, my grip sucks..) at a bodyweight of 70kg, and I'm no hulk.
But, the extra muscles will help you carry whatever fat you have better.
I think everyone who's already responded has done a great job of answering this already, but what I've noticed is that it just makes anything and everything that involves any form of physical activity either easier.
This can be as prosaic as doing DIY work around the house, working in the garden, going shopping, helping my parents move house, pushing my motorcycle around, etc. It also makes holidays involving sports or physical activities (skiing for example) much more enjoyable - you can do more, and push yourself harder, and you have more confidence in doing it.
The routine I'm doing does not make you look like a bodybuilder - as others have pointed out, it makes you strong. This does involve some increase in muscle mass, but I don't think I look particularly big even though I'm much stronger than I used to be.
The last reason is very personal: it's frank curiosity. I grew up as the weakest kid in the class, one of the weakest in the school. I didn't think I could be strong, so when I realised I was wrong, I wondered how strong I could become. It's obviously a harder journey because I'm older, but still I don't feel like I'm near the limits yet.
This can be as prosaic as doing DIY work around the house, working in the garden, going shopping, helping my parents move house, pushing my motorcycle around, etc. It also makes holidays involving sports or physical activities (skiing for example) much more enjoyable - you can do more, and push yourself harder, and you have more confidence in doing it.
The routine I'm doing does not make you look like a bodybuilder - as others have pointed out, it makes you strong. This does involve some increase in muscle mass, but I don't think I look particularly big even though I'm much stronger than I used to be.
The last reason is very personal: it's frank curiosity. I grew up as the weakest kid in the class, one of the weakest in the school. I didn't think I could be strong, so when I realised I was wrong, I wondered how strong I could become. It's obviously a harder journey because I'm older, but still I don't feel like I'm near the limits yet.
* A strong back is less prone to injury.
* Building muscle mass while you're young helps you stay mobile instead of becoming frail when you're old
* It feels nice to be able to lift heavy stuff.
* Building muscle mass while you're young helps you stay mobile instead of becoming frail when you're old
* It feels nice to be able to lift heavy stuff.
Anecdotal, but my grandfather has always advocated building physical fitness in your youth primarily to to have a strong base to carry you into old age.
I would echo everything the other people have said, and add one more: it's like a secret superpower.
Look on the strength training as grinding out some tasks in an MMORPG to level up an ability. +1 strength every 2-3 months.
Look on the strength training as grinding out some tasks in an MMORPG to level up an ability. +1 strength every 2-3 months.
Everything else in life is easier: running to catch a train, carrying heavy luggage, moving furniture. I also find I get sick less.
Also, as you get older, having denser bones from lifting while younger helps offset osteoporosis.
Also, as you get older, having denser bones from lifting while younger helps offset osteoporosis.
deadlifting heavy weights is the single best way to avoid lower back pain
Honestly, the specifics will vary according to the person, but it comes down to constant discipline. Those of us who struggle with weight will often hit our goal and then slowly stop paying attention to what we eat and what our activity level is.
Sorry for off topic, but those slightly rotated pictures and captions almost made me feel dizzy
losing weight is simple (not easy), what worked for me is, strict Vegan diet.
You can eat a very unhealthy strict vegan diet, made of pasta and canned tomatoes and lots of fizzy drinks and fries and tacos...
canned tomatoes is bad??? :-O, trust me, unhealthy vegan food is not easy to find, because, most times, it is hard to find processed vegan snacks to begin with, and quickly get bored of eating the same brand of unhealthy ones
> canned tomatoes is bad???
Not sure if you're being sarcastic, but all canned fruit/vegetables are insanely packed with sugar and salt.
So yes. They're bad for you. Granola is also bad for you. Nuts contain a lot of fat. Kale is bad for your thyroids. And so on.
Not sure if you're being sarcastic, but all canned fruit/vegetables are insanely packed with sugar and salt.
So yes. They're bad for you. Granola is also bad for you. Nuts contain a lot of fat. Kale is bad for your thyroids. And so on.
Not sure how this is in other countries, but here (Germany) canned tomatoes contain: tomatoes, tomato juice, citric acid. Why would there be added sugar and salt?
The same here (UK), in fact tinned tomatoes are often better quality than the generic fresh ones on sale in most supermarkets.
I'm guessing the GP means tomato (pasta) sauce, which is usually stuffed with all sorts of terrible stuff. Making incredible pasta sauce is so easy I don't know why anyone buys it pre-made.
And even salt is not actually unhealthy (unless you are part of that population whom salt gives trouble with their blood pressure).
Of course, make sure you drink enough non-sugary, non-alcoholic liquids with your salt. But people automatically get thirsty on salt anyway---so no need for advice.
Of course, make sure you drink enough non-sugary, non-alcoholic liquids with your salt. But people automatically get thirsty on salt anyway---so no need for advice.
Soda. Fries. Chips. Peanuts. Gummy bears (with pectin instead of gelatin). A carb-heavy diet consisting of pasta/potatoes + X. It's easy to eat unhealthy vegan stuff. But being aware of what you eat and what's in it is very helpful, and if a vegan diet does that for you, then that's great!