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How to lose weight gradually.
I studied exercise science in the past and I just wanted to post this "recipe" somewhere because I can't sleep.
Build muscle: muscle burns more calories at rest, it's tricky if you're poor though because that means you'll need to eat more protein and fat which costs money.
Cardio: gives you energy before building muscle. Breathe in through your nose and out through your mouth to utilize the oxygen better (nose>straight to brain, bunch of science stuff.) This will also train your heart rate for bigger things and helps stuff like depression and anxiety.
You may think cardio is dumb because it only burns calories at the moment but honestly unlike with building muscle you won't feel hungry and tired all the damn time. Cardio is basically the on demand energy boost that burns calories for a moment while muscle keeps burning them over time.
Eat low carb or hardly any carbs: carbs are weird, they're technically energy but most of our carbs come from processed food from shit we wouldn't eat in a million years if there wasn't advertising. Carbs are not a useful source of energy, there are studies stating using carbs as energy just feels shittier and you're better off with mct oil + caffeine pills, B12 or even taurine. Processed carbs even hurt the teeth and the gut micriobiome. They make you hungrier and less importantly they give you wrinkles.
Avoid added sugar: a carb in general is just drug like energy entering your body and it stays with you if you don't use it, e. I things like beer gut, alcohol, sugar and carbs just add onto visceral fat. (Fat coating essential organs, aka tummy fat.) Like other carbs it can also rot teeth. (Yes even bread can rot teeth like crazy.)
TL:DR
Assuming you have a gym membership:
Workout routine: sprint for 20-48 seconds until your brain feels different. 10-12mph (Yes this happens)
Leg press 50-100% of your body weight.
Deep barbel squat like 20lbs and see how you do.
3-5 times a week
Eat keto meals
Use arm machines if you want to.
No gym membership:
Sprint outside 20-48 10-12mph
Squat 100 times until your legs burn, maybe 3-5 times a week.
Hold onto a weight to make it more intense.
Eat keto meals
Remember to stretch.
Obviously you don't have to precisely follow this but if you do remember the point of exercising is to eventually evolve to be stronger so it's important to push yourself a bit.
I use a calculator to count my reps and I always go to 100, if I'm burning like hell then I stop or I go until failure.
Remember you know somethings happening if there's a burn, a burn is good.
Keto is pretty easy honestly just eat avocados, prosciutto, eggs, cheese, chicken, cauliflower rice with butter meat vegetables you name it. Count calories and maybe stay within 1500-1600.
For next day muscle pains stretch and take a painkiller and eat lots of protein.
Stretching is important before and after exercise.
You may not want to enter ketosis, that's fine, the point is a lot of processed carb foods just make you hungrier and don't have real nutrients. We have studies linking bread to Alzheimer's nowadays I mean there's no real reason to eat them other than to get high off the carbs. (Which happens kinda while eating low carb.)
Take advantage of spices and old fashioned ways of cooking things, spices make everything yummy as hell with hardly any calories. Garlic, chili powder, cumin, dill, rosemary, you name it, spices are awesome.
You may be wondering if counting calories alone will do the trick, but there's nothing stopping you from just binging at night after counting your calories to the T. Cutting out addictive substances like starches and carbs prevents that and exercise is just another buffer. In fact you can do 2000 calories with exercising and keto.
Honestly do what feels good for you.
Another great source for all this gobbledegook is Thomas Delaur on YouTube.
I've saved you the trouble of learning that the food industry is basically poisoning us with cheap carbs even though we knew about keto years ago (look at Atkins and other food services) and companies decided to profit off of it instead of just telling people to avoid flour/corn/potatoes.
There are also keto/low carb frozen dinners you can find that are so damn filling while only being like 140 calories. It's whacky but do it safely because I once was losing a pound a week because I just wasn't addicted to junk as much and I wasn't getting as hungry. I now have to eat cheeseburgers every so often so I don't lose my curves lmao.
Also protein shakes are easy mode but they cause the runs over time. And if they have casein/whey it'll need to have enzymes so you don't fart yourself to death (pointing to myself who bought pure whey without enzymes like a dummy.) Fortunately lactaid makes chew tabs.
I think a lot of weight loss advice doesn't take into account that people have vastly different body types and metabolisms. How hard or easy it is for you to lose or gain weight depends on your genetics, health, age, current hormone status etc. so there is no "one size fits all" diet or workout schedule that fits everyone.
I have been blessed with a good metabolism and have basically been the same weight +-3kg since I stopped growing (I'm in my mid 30s now), no matter how much I worked out or ate. The highest BMI I ever had was 20. But that's not everyone, so dieting or workout tips from me would make no sense.
I cook most of my meals myself with fresh ingredients and try to avoid fast food and processed food and added sugar where it doesn't belong as much as possible, but I eat carbs, I eat sugar, I eat fat - all of those whenever I want to and as much as I want to - and I have never counted calories in my life. I don't force myself to work out. I have a relaxed yoga class and a more demanding pilates/gymnastics/fitness class for 60-90 minutes each once a week. I garden. I walk to places whenever I can and run or powerwalk on my treadmill while listening to an audiobook sometimes. And none of this is something I have to force myself to do.
I think rigid schedules or dieting plans that you have to force yourself to adhere to because they feel unnatural to you will never work. They stress you out, make you unhappy and feel guilty and you will never stick with them because of that.
The best thing to do is listen to your body and it's own individual needs.
Don't cut out carbs, we do actually need them. Keto is really unhealthy. If you are worried about the healthyness of the carbs you eat, cook them yourself. Carbs are not a one size-fits-all: refined carbs are what people mean when they say carbs are unhealthy. There is no reason not to cook yourself some lovely chickpea curry, or enjoy a nice light tabbouleh. Certain cereals are also better than others. Bran Flakes are good, Magic Puffs are not.
The real bad guy is highly processed food: this applies to carbs, fats and proteins. Reformulated chicken slices are unhealthy, a steak is fine. Potato chips are unhealthy, boiled new potatoes with your steak is fine. Please don't cut out any macros, we do need them in a balanced diet. I don't know which study OP was quoting, but eating shit will make you feel shit. It doesn't matter if it's carbs, fats or protein.
You don't have to strictly do keto, just eat real food, eat less carbs that spike your insulin and exercise.
The point is to not spike your blood sugar and increase insulin sensitivity which in turn "feels like having a fast metabolism".
I went from pre-diabetic at 230 pounds from eating rice cooking vegetables in oil and I went down to 150 in 8 months lost weight after studying how the food industry wants us to eat shit like oil bread corn starch and pasta, I know some oils are technically fine but honestly if you can't find it on a farm don't even bother.
I have gotten dizzy maybe once from doing no carb and fasting but honestly it goes away after just eating an apple or blueberries or something 🤷 it's really not life or death and it goes away.
Eating a ton of carbs out of the blue has made me dizzy as well because I was stress snacking at a job and my blood sugar kept dropping making me feel like shit. (It was Biena cheddar chickpea puffs, I couldn't stop eating them.)
Even if a product labels itself as plant based or healthy watch tf out it's just carbs and corn oil with sprinkles of sugar to get you absolutely hooked.
Thank you for sharing this :)
I'm sure any of us that is interested can/will apply some of this or atleast attempt before finding whatever suits our individual lifestyle and goals.
Having a healthy body always helps! So working towards one is definitely a good level up strategy.
Carnivore is the way
On top of everyone’s advice above. I’ll add have short and long term goals. Example your long term goal is to loose 20kg over the next year. Then short term goals with a plan on how to achieve this. Example over the next four weeks my goal is to loose 3kg with a plan on how to achieve that. You could use an app that tracks the food and exercise you do. Have a reward for the achievement that is NOT food related. Get a massage or take yourself to a show.
I started keto this summer, not even for weight loss but because I was losing my mind over dealing with long haul COVID. I read somewhere it might help since it’s an anti inflammatory diet. Might as well give it a try…
My COVID symptoms when down with at least 80% in just two weeks. All of a sudden I could walk a block, walk a mile, do household chores etc.
Furthermore I was post surgery because of a broken ankle. It was swollen for no reason for almost two years. “Irritated tissue” the surgeon said. Give it time he said. Keto diet fixed it in two weeks. I was almost angry I didn’t read about it before.
I took a deep dive into keto diet and felt as if I’ve been lied to for years.
I finally had mental clarity (when in deep ketosis a bit too much). My anxiety reduced to a point where I don’t need medication now anymore. I’m on keto for 3 months now. I was on anti anxiety meds for ptsd for more than 10 years…
I can study and make exams for hours without losing my focus. I’m not distracted by hunger pangs the way I used to be when on carbs. Downside of this is that I often forget to eat, which makes it sometimes hard to get to 1500 calories.
I am still in the phase where I need to take electrolytes or I will feel sluggish. Especially magnesium supplements are important since you lose some water.
Now it has come to my attention that not only is it reversing diabetes type 2 and reducing epilepsy in patients, it also reverses or stops Alzheimer’s disease and some forms of cancer (not all).
The diet is restrictive but I feel like it is healing my body. People calling it unhealthy are a bit swooned my the food industry that is heavily carb focused. It’s almost next to impossible to lose weight while on a heavy carb diet.
If you really think you need 200 gr of carbs a day, please do complex carbs that don’t spike your insuline. It causes too much inflammation and your body and mind respond to that negatively.
I eat 200-400 gr of vegetables each day and stay under 20 gr of carbs a day. Instead of butter and pork I eat avocados, fat fish and seeds, which also contain a lot of fat. I would be worried about my cholesterol if I ate like most keto people (saturated fats). It’s expensive tho, because pork and butter is cheaper.
I did have my menu composed by a nutritionist however, because I don’t want any deficiencies.
I lost 15 kg (33 lbs) sinds starting on August the 1st. Yes I needed to lose this weight.
But even if I didn’t lose weight, I would probably continue this diet for the mental benefits. I don’t want to have crippling anxiety anymore. I can’t believe people have not caught onto this. The food lobby is powerful it seems.
It could be that its not for everyone. It’s restrictive and you need to stay very hydrated. But lowering carb intake really is key to succes. And doing keto is much healthier than a life long supply of pills against all your ailments.
So far my keto journey. 💛
Be mindful of buy packaged keto foods as they have very high cholesterol.