I’ve been lurking around this sub for the past five months when I first began my weight loss endeavor. For some context, I lost some weight during the fall of 2019 while away at college for my first semester, but noticed myself gaining that weight back in the spring due to living back at home because of the pandemic. Factoring in quarantine combined with the stress of online classes, I became pretty physically inactive, which only accelerated my weight gain leading me to weigh 210 lbs. At this point, I knew the pandemic was not going anywhere and changes had to be made. As a result, I started doing the following three things which have made all the difference in leading to my weight loss in a – relatively – short period of time.
1.) Calorie Deficit & Tracking:
For my height and activity level at the time, to lose 2 lbs a week, it was suggested I eat around 1700 calories per day. However, in order be on the safe side (factoring in any errors, random snacking, etc.) I would eat 1400-1500. This deficit really forced me to change my eating to prioritize nutrient dense foods which would keep full. In other words, by cutting these calories to the lowest possible numbers, I was forced to eat very well in order to stay satisfied.
2.) Intermittent Fasting:
I’ve practically done this for years as I naturally tend to eat in confined periods (12:00-8:00), however strictly following a feeding window had eliminated any desire I would have to eat poorly at night. Prior to doing this, I would frequently snack around 10:00/11:00 PM but by forcing myself to not eat past a certain time, eliminated this option.
3.) Jogging:
After losing my first 10-15 lbs, I figured I would give running a shot since it might be easier because I was a bit lighter. First things first, I was wrong and running was and still is difficult. However, I believe building the mental fortitude to carry out your runs is the same discipline needed to make the proper nutritional choices when you are most tempted to eat poorly. In addition to building mental strength, I noticed the loss of more fat while running which is very rewarding to see and aides your nutritional progress well.
Takeaway/Conclusion:
By being in a sufficient (but healthy) calorie deficit, you force your body to start making the right choices to remain satisfied. As a result, your eating habits begin to change as you seek out more nutritional food and eat less junk. This will cause you to overall feel better, helping you implement long term eating practices which will keep you at your goal weight. This helps develop that mentality of viewing eating not as a reward, but as a task to fuel your body which is a mindset that makes all of the difference. Factoring this in and consciously avoiding late night eating (intermittent fasting) and adopting some sort of cardiovascular exercises (jogging), you will be well on your way to achieving your goals! While what works and doesn’t work varies for everybody, this has been what has helped me through this process!
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