This post is more for advice for me. From what I've learnt over the years the last time I did this, videos online, materials I have read the post/comments from other fellow redditors.
It's fair to say that there is no one size fits all, however 1 rule doesn't change being CICO - in most if not all circumstances, that rule doesn't change.
I would post this in my notes but I'll be honest I never ever check them, I have many notes on there that I haven't seen for years but I log onto Reddit most days.
This also may help those looking for advice or if people leave comments it may help others.
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After losing some weight you may need to recalculate your TDEE to find your new maintenance/deficit.
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You are going to get cravings - I found what helps me is not restrict food groups cause that makes it worse at least for me. Find alternatives, for me I love savoury things so if I want crisp (UK here) I'll get a small bag of lentil crisp or popcorn to help keep the calories down and I can satisfy myself. Same goes for fizzy drinks if you really need to take the edge off opt for sugar free. Same with ice cream there is some great lower calorie options just don't go overboard.
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Don't get unmotivated by the scales, I weigh everyday and sometimes the scales don't move and you question everything when they go up - if you 100% sure you're in a deficit and counted absolutely everything there can be different factors such as water retention for example. I find weighing everyday and then finding the difference weekly helps me instead of kicking myself
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DO NOT EAT BACK YOUR CALORIES FROM EXCERCISE! Alot of trackers are incorrect and I've fell victim to this in the past. Of course you may need more energy if you're doing strength training in the gym but do not go overboard if you're trying to lose weight.
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Losing weight also doesn't mean you can't have a social life - I know sometimes that involves eating out. You can make suggestions to your friends to do stuff that doesn't revolve round food but if that's a no go then just make sure you're looking at the better options and if it fits your macros/cals
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I have been terrible for this but being in a deficit does not mean you have to be hungry you can really bulk your meals up with vegetables for example if you make a Bolognese you could add courgettes and/or peppers for more volume (I apologise to the Italians if they see this haha) and it isn't gunna add too many calories and will fill your plate more and this can work for a lot of meals. Vegetables don't have to be boring if you use herbs/spices
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Keep moving - your weight loss is going to come more from your diet than exercise which is why many say "you can't out run a bad diet" but that doesn't mean you shouldn't do both! The health benefits alone are worth while.
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Stay hydrated - this one is obvious and it's also essential for healthy digestion
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No one is saying you can't have treats. If it's your partner's birthday have some cake but take a smaller piece or leave some room in your calories to accommodate it - moderation is key
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You may be thirsty not hungry. Have a glass of water
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Don't beat yourself up if you've gone over on a meal/day. Just pick back up from where you are. If you've ate too much for lunch make sure you go back on track for dinner. Or overdone dinner just make sure breakfast is back on track. One day doesn't have to ruin the whole week/month
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Alcohol has calories - be aware of that if you have a night out planned. This goes in hand that you can still have a social life just stay cautious.
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There is times you might be hungry but it should never be painful hunger. If it's painful or unbearable you may wanna revisit how much you are eating, what you're eating and if the deficit is too much for you at this current time.
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Remove temptation - my partner has done me dirty with getting me and the kids Easter eggs but luckily for me I don't have a sweet tooth.
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Carbs are not evil but may increase water retention
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My favourite one - it's a marathon not a sprint. We didn't gain this weight over night and Rome wasn't built in a day. It's going to take time and a lot of work, discipline and innovation.
Some pointers that might be worth mentioning. I only eat twice a day as that's what works with my work/life balance it means I can eat slightly larger amounts for my calories and I've never been a big breakfast fan even when I was fit and healthy in school. I don't get that hungry until lunch time but it's not for everyone. Don't be scared of having smaller more frequent meals if it works for you.
If you can't hold back on junk food make your own, I've made my own burgers including the buns and chips for a total calorie total of 550 calories and it was a decent portion too!
Caffeine is an appetite suppressant I use a company called sneak for my caffeine hit as I don't like tea/coffee and it's an alternative to drinking Monster. Don't drink it too late though or you might wired for the night.
Protein and fiber help you feel fuller for longer.
I find bulk cooking my meals helps me and has in the past stews, casserole, chilli, Bolognese etc all freeze well just don't freeze it with pasta or stuff that doesn't take long to cook as you'll be left with a bowl of disappointment as I once found out.
These things may not work for others but these are the things that have helped me and I am in no means an expert, far from it but we are here with the same goal in mind. If anyone has any other tips/advice please do share them, I willing to take all the help I can get. I know I've missed a bunch of stuff as I've been writing this while being at work.
Also if I have got anything wrong please do correct me, but please be respectful in doing so.
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