2. Eat more vegetables/fruits to keep yourself full, they don't have a lot of calories and they're a good source of fiber. Zucchini, mushrooms, beans, etc.
3. Try to avoid a lot of peanut-like products, they are caloric bombs
4. Try to avoid sauces from the grocery store, caloric bombs
5. Use smaller plates so you get used to them, plates should be 1/2 vegetables, 1/4 fiber,carbs (like rice) and 1/4 protein. This helps with the being consistent part.
6. Try to increase your physical activity in small steps, do 10 pushups every hour or whenever you feel bored, buy less food so you get out of your house more, get up and walk around the house etc.
7. Cook whenever you want to eat, avoid snacks that you can just grab from your fridge and stuff into your mouth (except vegetables, carrots, pickles etc.)
8. Browse subreddits like 1200isplenty, volumeeating etc. to get an idea of healthier recipes that are filling
9. Try to match your feeding window with going out to eat
10. Make a habit to always read nutrition information for whatever you buy
Eat once a day (extreme but this is what I'm doing), or any variant of intermittent fasting.
I had been on a keto diet years before it became popular.
One of my clients had terminal cancer and at the time I knew nothing about cancer.
I am not a scientist but a nearly 70 years old retired psychotherapist. So I started reading about what cancer was and I read a question that asked "What does cancer eat?"
Unknown to me at the time, cancer cells need sugar to survive. So it got me thinking about my diet and the ever increasing weight of people in the western world. The world is getting fatter. My mum says she did not see fat people prior to, during and after world war 2.
I started off with the atkins diet which was far too strict for me then I changed to keto and I felt great.
However, In December 2021 I had a left side hemicolectomy, the left side of my bowel removed, old age strikes again. The surgeon recommended that I change from my keto diet to a vegetarian diet for two years until my bowel had repaired and settled back to normal. If having half a bowel removed can ever be normal.
Since being on the vegetarian diet my weight has sky rocketed to 90kg. I have put on 9kg of weight in 20 months. Incredible what carbohydrates can do to your weight. After all Carbohydrates are sugar.
I have never been over weight so weight for me was not the issue.
My exercise regime has not changed in that time. I still walk 30 miles each week.
I cannot wait to go bck on my keto diet.
I maintained a weight of 81kg on keto for over 12 years and now I'm 90kg after changing to a vegetarian diet, that is not good.
1. Conscious eating (don’t eat while watching TV, working, or studying. Be present when you’re eating and notice that you’re eating.)
2. Calorie counting in conjunction with meal planning. Choose foods you enjoy, but be mindful of portion control, and balance your calories (if you have a high calorie meal - make sure your other ones are low calories to balance it out).
3. Avoiding drinking calories (so no milk in coffee etc, or sugary drinks) - basically drink water, or herbal/fruit teas, or black coffee.
4. Avoid sauces/mayo and other condiments - these just add calories. Enjoy the flavours of your food without the excess calories. (Missing flavour? Add a pinch of an actual herb or spice powder as these are less calories and usually pack a punch flavour-wise.)
5. Don’t eat for 4 hours before bedtime.
6. Fill up on foods that are low calorie. Sometimes I just want quantity. When in such moods, I pick foods that are low calorie such as a salad with mostly lettuce.
7. Avoid beige coloured foods (pasta, rice, potato, bread etc).
Also important:
Try not to take in too much sodium, as this can cause water retention.
Finally, pick an exercise you actually genuinely enjoy doing, and do it regularly.
If you don't have supply chain, manufacturing, and product management control over meals, I don't think there is much possibility that you can start.
You can't really know what you are eating unless you specify the shopping list, prepare dishes yourself, and you can't know when, where, and what you will eat under pizza party social pressures.
Watching what you eat means reading labels in the grocery store, preparing your own meals, and p>=95 only eating things that have gone through that process. For most people that's pretty much impossible.
Because, it requires those things to be the routine and avoiding pizza sucks. Good luck.
It will automatically adjust your TDEE as it changes so you can maintain a given rate of progress.
Seems easier said than done.
Perhaps this is why military basic training the world over involves running around before breakfast. You can do a 30min run before breakfast or a 1hr 30min run after breakfast. How do you spend your time wisely? Have you looked into the hormones that wake us up? Are they good for body building?
Chemistry is very useful, there are 2 enzymes and hydrochloric acid in your stomach, what uncoordinated chemical reactions will take place in that part of the body, when you eat or drink things and the chemical compounds come into contact with each other?
I personally avoid ingesting any chemicals as sulphates because they react with hydrochloric acid and become sulfuric acid, and I dont need to be oh so slightly dissolving my tissues and membranes in the body even though it might be a good persistent low level wormer and parasite treatment, but you will find a good many health supplements using them, a quantifiable example of the blind leading the blind perhaps?
Where people might say avoid sugars, I'd say look into manganese and chromium and see what effect it has on the body. For example, there is a postulation that chromium potentiates insulin signalling. Chromium picolate being taken in amounts upto 2.5grams a day is used by some for weight loss, and whilst there might be some truth about chromium's involvement in energy metabolism, is picolate the best compound form for chromium, when you can get it in other salt forms and compounds like chromium histidine or chromium nicotinate? I then feel like capitalism is failing us when searching for these compounds and I'm still searching...
Have you see what a ketogenic diet does to your mineral reserves in the body? Did you know a high fat diet causes more manganese to be pooped. Diet induced obesity is a real medical term. Does the brain become diabetic long before the body shows any symptoms?
So my best tip is, Do Your Own Research (DYOR). You'll find anecdotes on places like reddit, and other health chat forums, these can give you investigative leads. Try to find studies to back them up.
The drug companies also have a vested interest in understanding the human body, they need to understand and be able to quantify the different pathways in the body, whilst being mindful of regional dietary differences, in order to make sure their man made compounds can alter a chemical process in our bodies. So trying to learn the chemical pathways, in the body is something worth doing. These man made compounds can be very strong mind, resistant to a "brute force" mega dose of some supplement. SSRI's are a good example of jamming open a receptor whilst not addressing the underlying cause, which will be dietary. And some chemicals will switch genes on, and switch others off, and there is plenty of redundancy in the body to compensate for dietary shortages and excesses. Decyphering ourselves is perhaps the ultimate chemobiological puzzle on this planet which perhaps explains why the cancer industry keeps on growing!
Universities also publish studies which can be useful as do some hospitals that write up a brief report on individuals typically presenting to A&E/ER rooms after the ingestion of some chemical in one off's or from the repeated over consumption of something like chromium picolate.
Survival of the fittest can take many different paths.
TL;DR: get a private prescription for testogel and watch the fat drop off and the lean muscle mass increase! Your mental health will improve enormously and you might even start engaging in risk taking teenage like activities again which the state does not like. Being a shareholder in epilation/depilation products are not mandatory either ;-)