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  1. #661
    Quote Originally Posted by Alvito View Post
    You can easily be in ketosis and eat plenty of carbs. Also after 3 weeks of being even on a dirty or loose keto diet your cravings for sweets goes away.
    What? You can't be in ketosis while eating carbs.
    And stop eating carbs based on sugars and your cravings will go away.
    People need to realize carbs can be pure sugar or complex and not sugar. Not the same, not even a little bit.
    This carb phobia needs to stop lol....

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    Quote Originally Posted by jackofwind View Post
    People's biggest problem is going from a 5000 cal diet to a 2000 cal diet and then feeling so bad that they can't continue and complaining that for whatever reason their personal situation makes it impossible to lose weight. Of course you're struggling with a deficit like that - you'd be struggling if you suddenly decided to go the other way from 2000 to 5000 cals a day too! People don't get overweight overnight, and the solution isn't overnight either - it's a series of small adjustments diligently followed over a long period of time. It's not necessarily hard to do, but it absolutely is simple to implement.
    Thats exactly the thing, people want a magical overnight fix or it's not worth it, fully ignoring it often took them years to reach that level of obesity.
    A realistic goal (averaged out from start to finish) is 0.5-1% body fat per week, anything above that will be extremely hard to sustain long term.
    And absolutely, you have to make adjustment, at the beginning you can go from say 5k to 4k but after that, i would drop 500 calories PER MONTH until i got down to 2000ish area. I personally think its far easier to eat say 2400 calories and workout to lose the deficit rather than eating 1800 and not working out at all. Will just be hungry all the time and give up.
    Having the mindset of a marathon rather than sprint would help a lot of people i think.
    Last edited by tomten; 2021-12-14 at 04:33 AM.

  2. #662
    Quote Originally Posted by tomten View Post
    No, you're making excuses and pretty dumb ones at that.
    Like i said, you can talk hormones this and metabolism that but truth is? It doesn't matter, at all.
    Ask yourself, why do we speak in calories and not in terms of food when talking about intake? Just think about it before you read my answer, i'm sure you can figure it out on your own...

    How do i tell a person they had enough? I don't need too, i tell them to track calories for each meal and sum it up over the day. Weigh the food and clean the plate. Very basic first step.

    Your second part is something completely different and I totally agree with those points.
    But losing weight is as easy as calories in, calories out.
    Actually executing that? Not easy or simple at all, often takes life changes.
    simple=/= easy. I will repeat it as many times as I need to.

    no, I'm not making excuses or giving you dumb reasons - those are reasons that exist and need to be taken into account if you actualy care about LONG. TERM. RESULTS. THAT ARE. SUSTAINABLE.

    moreover, counting calories is an interesting beast. I would highly recommend watching this https://www.youtube.com/watch?v=GQJ0Z0DRumg&t ... along with realizing that labels lie and even if all you eat are whole foods with absolutely positively no added anything that was touched by modern technology in any way, you STILL cannot get your calories exactly right. and you say - it doesn't matter if it 10 calories off here or there. when its every meal.. it adds up. and that is assuming people ACTUALLY track everything they eat and drink and aren't forgetting a snack here, a cup of tea there.

    weight the food.... food preparation changes caloric viability, are you weighting each component individually? how do you deal if person is trying to eat less and is now hungry and unhappy and stressing out (and yes leptin genuinely makes that much of a difference along with ghrelin and cortisol because they make a difference between having to expend energy on maintaining willpower and falling off the wagon the moment your stress levels go up to the point where something has got to got
    and that's more often then not your ability to resist a doughnut)? there is a reason why statistic that 80% of the diets fail exists. because people are NOT. TAKING individual needs into account and think that by following a simplistic formula short term they can get their quick results and keep them.

    it SHOULD take life changes. permanent ones. that is the only thing that sticks, however figuring out the best way to do it long term in a way that a person can actualy maintain? that's where things get complicated. this is why even in this thread you see so many different people pushing wildly different things that worked for them.

  3. #663
    Eat less move more

  4. #664
    Quote Originally Posted by Alvito View Post
    You can easily be in ketosis and eat plenty of carbs.
    I mean no? Might want to brush up on ketosis.

  5. #665
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    Quote Originally Posted by Witchblade77 View Post
    weight the food.... food preparation changes caloric viability, are you weighting each component individually?
    Yes? This is basic stuff for tracking calories. You don't use anything pre-prepared if you're trying to be accurate, you use raw and dry weights for everything, and you record everything - cooking oil, dollops of butter, a smidge of seasoning that has sugar in it.

    I honestly thought everyone knew that with regards to calorie tracking. You can't just use the online Subway calorie calculator and call it a day.
    Originally Posted by Blizzard Entertainment
    Because fuck you, that's why.

  6. #666
    Quote Originally Posted by schwarzkopf View Post
    It isn't that simple dude ... you do know that food offers more to the body than just calories.

    Once you grow up and hit the real struggle, then you will realise how wrong you are.

    Until then - enjoy ezymode.

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    Incorrect - my fat intake has increased dramatically.
    Ofc there is good and bad food from a health perspective. But when it comes to just gaining or losing weight its really as simple as calories in calories out. 1800cal of donuts are the same as 1800cal of broccoli. It will look very different and its almost impossible to eat that much broccoli. But from an energy perspective they are the same.

  7. #667
    Quote Originally Posted by Witchblade77 View Post
    simple=/= easy. I will repeat it as many times as I need to.
    Just cutting the quote down a bit.
    I'm gonna engage in this even though we're not talking about the same things. You're talking about executing a diet. I'm talking about losing weight. While they go hand in hand, i think you need to differentiate.

    If you want long term sustainable results, you need to make life changes for most people. Hormones and metabolism won't come into play. Do they matter on paper? Absolutely, but in real world scenarios? Not even a little bit. Does some people have actual medical conditions? Sure, but thats such a tiny % we're gonna go ahead and just ignore them for the sake of discussion.

    I'm fully aware in the USA companies are allowed to "lie" and have up to 20% difference on food labels. This is not the case in europe.
    Even without those labels, its even hard for professionals to stay within 50 calories per day. Even a 100 calorie difference from inaccurate weighing will not matter. Sometimes it will be plus, sometimes it will be minus. I also don't think its healthy to track weight loss over a single day.
    Aim to eat your "x" calories for whatever deficit per day but count the total loss over a week.
    We're all humans, we're all gonna fall for cravings here and there, nobody is gonna execute a flawless diet.

    Of course you have to weigh each component individually. Would I go as far as weighing everything in a salad for example? Absolutely not. Greens doesn't really vary all that much to warrant it, take the highest and go for that.

    I find it very hard for someone to be hungry executing a proper diet. 2000 calories is literally KILOS of food per day but only if you eat clean.
    The reason diets fail is not because people are not taking individual needs into account, it's because people don't have the knowledge on what to eat, what is high calorie foods, what is low calorie dense food, they limit themselves, dont know what to eat, starve themselves and then overeat when giving up due to cravings.
    They also want diets to happen over a week and when it doesn't, they find it to hard.

    At least we agree on the whole life style change.

  8. #668
    Quote Originally Posted by Ilookfly View Post
    Eat less move more
    This. I dunno why is this even a debate. Ive gained and lost up to 100lbs 5 times in 2 decades. I know the years I was fat and years when I was skinny.

    And what has always worked for me whenever I decide to lose the weight is just eating less, i live in southeast asia, rice is pretty much staple food here 3x a day, i still sometimes eat hotdogs/spam/canned food/fried foods or whatever unhealthy food the lazy maid decides to cook from the pantry. I never changed what I eat, I just eat less. I also do 30min-1hr cardio or some kind of weight training home videos every morning (like insanity or old beachbody videos), but its mainly to just feel good and get motivated to eat less.

  9. #669
    Strictly speaking, using more calories than we take consume, will lead to weight loss. But since pure will power alone will never overcome the basic instinct to eat long term, we need to take human issues into consideration. Otherwise there just isn't going to be any useful amount of long term success. Therefore the singular question, "How to lose weight?" really isn't sufficient.

    We really should be asking questions like:

    1. Why do I keep eating to much (sugar addiction? emotional eating? boredom? etc...)
    2. How can I build new habits
    3. How can I sustain new habits long term

  10. #670
    Quote Originally Posted by Ilookfly View Post
    and its almost impossible to eat that much broccoli.
    Challenge accepted! That's only....just under 5.3 kg / 11.7 lb....never mind...

  11. #671
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    Quote Originally Posted by florclorbromiod View Post
    People aren't fat because they're misinformed, they're fat because they're poor.

    Getting your calories from potatoes and noodles is way cheaper, not to mention poor people are exhausted from work and will skip cooking a healthy meal for a burger or some other junk food.
    I've never read something so spot on in this forum. Poor health is a generally a social issue. Yes, wealthier people can be unhealthy but it is more widespread in ower socio-economic groups. I think education feeds into it too though. But this is aside from OP's topic.

    There is only one way to lose weight: burn more calories than you put in. (Cal In must be < Cal Out). I have found success by using the app MyFitnessPal to track my eating for a couple of weeks to get an average of what I'm consuming. Then I adjust my meals accordingly.

    Some other tips:
    - have regular meals. I eat the same thing for breakfast so it's easier to ensure I'm staying on track. It's 1/3 taken out of the calorie equation.
    - know that it's OK to feel hungry. Your next meal is coming (scheduling helps there too).
    - fill up on above ground leafy greens. It helps with feeling full without bringing in lots of calories (below ground veges tend to have more sugars).
    - try not to drink your calories. Soft drinks, coffee with milk etc have a lot of calories and you'll find they quickly put you over your target.

    I'm happy to help if you have specific questions.
    Quote Originally Posted by Akhlys View Post
    Once upon a time, boats were full of leaks. Now, our leaks are full of boats.

  12. #672
    Simple answer is calories in vs calories out. The hard part is finding a way that works for oneself to eat less and burn more. What helps most people is some sort of cardio because after like 15 minutes of cardio your body releases dopamine and adrenaline which overpowers your hunger which makes it easier to skip a meal and eat less and in the same process you're burning some calories while doing cardio. Also eating more vegetables helps because they're lower in calories and have fiber that will fill you up. Sneaking vegetables into every meal helped me a lot. You add like 100kcal worth of vegetables to a meal and eat less overall transforming a 800kcal meal into a 600kcal meal. Making a sandwich? Add some salad or spinache or tomatoes, some cucumber or pickles. Instead of eating 2 sandwiches or a big sandwich you'll eat 1 sandwich or a medium one.

    Similar thing with adding some kind of protein. Instead of eating cereal or a sndwich for breakfast, try eating some fruit and yoghourt. A sandwich is like 500 kcal, some fruit and yoghourt is like 300kcal. In addition eating mor regularly can help because you're less hungry every meal so the chance to overeat is lower.

  13. #673
    Quote Originally Posted by schwarzkopf View Post
    Well - as with everything will is a core component of the result, but also as with everything - will is never sufficient to succeed.

    Anyone who thinks will power alone can change the universe is deluded.
    True but we are talking about something that either requires unrealistic levels of athletics or denying yourself something that you enjoy or even relieves pain if you take it to the absurd extreme I did ( I would recommend 1500 calories a day 800 was due to outside extreme circumstances).

    I think trying to eat certain kinds of foods isn't really a good way to set about it. Rather set a certain limit then set aside something each day included in that count to eat at night so you don't try to sleep while hungry.

  14. #674
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    Quote Originally Posted by Sinaa View Post
    Actually potatoes are pretty good if you want to build muscle mass. (boiled)
    If you want to build muscles you need food. Heavy workout and lots and lots of food.
    But this thread is not about building muscles.

  15. #675
    Quote Originally Posted by Sinaa View Post
    Actually potatoes are pretty good if you want to build muscle mass. (boiled)
    potatoes are actually great if not saturated in oil. a boiled potato is relatively low in calories for how filling they are and is a good whole food source to get your carbs.

  16. #676
    Quote Originally Posted by StillMcfuu View Post
    Correlation doesn't imply causation. They aren't obese because they are poor, they are obese because they are uneducated and ill-informed, they are also poor partly because of those same reasons.
    You don't need to be a rocket scientist to know chugging bread and pasta is bad for you.

    They're obese because eating healthy and exercising requires more money and effort, which poor people that have shitty working conditions just don't have.

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    Quote Originally Posted by LedZeppelin View Post
    lmao people are fat because they are poor??? america is like one of the wealthiest countries and eating fast food is way more expensive anyway. fat because poor has been dunked so many times
    And yet in America poor counties have a higher obesity rate.

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    Quote Originally Posted by ArenaDk View Post
    I worked for minimum wage in a super market. Of course I know its easier to grab some fatty stuff after work and just fall on the bed, eat , sleep, maybe have a beer. But also I know how good it feels to get up after work , go for a run and drink some water afterwards to call it an easy early night.

    The hardest part is saying once no to being lazy. Afterwards it gets easier and easier. If you dont do it, its not cause you are unlucky with your lifes circumstances, its because you are lazy.

    Ever thought that maybe poverty and over weight is linked because people who cant get be bothered to get into shape, probably also make excuses to not aim to make something out of themselfs.
    This is like some guy who made it out of the ghetto saying anyone can do it. " Just pull yourself by the bootstraps bro "

    No, it doesn't work like that.

    probably also make excuses to not aim to make something out of themselfs.
    Yeah dude the poor and uneducated are that way because they don't try, not because of the system that keeps the rich rich and the poor poor.

    You're completely torn from reality, guy.

  17. #677
    I used to be overweight but finally gathered the willpower to change my lifestyle and eating habits a bit and it got me to lose at least 16 kg. My height is about 188 cm and I used to weigh 86-87 kg and currently around 70.5 kg. My change in diet is pretty simple and I might be able to give some tips aswell:

    - Simply don't eat too much. I used to eat a lot in the evening after dinner because I don't eat much at all during mornings and thought I could make up for it. Now I just like to eat something light like fruit or chicken if I feel hungry in the evening, trying to avoid snacks but having a cookie or 2 won't hurt.

    - I drink a lot less soda and a lot more water. I almost drink no sugar at all these days.

    - Exercise is a great way to lose weight. I walk for about an hour a day and do some cardio at the gym, in the weekend I like jogging aswell.

    - Don't get baited that you feel that you HAVE to join an expensive gym to lose weight. When I go to the gym I just like to work on my muscles which is also a good way to burn some calories. For cardio I like to do it outside, but I do occasionaly use the treatmill and watch a show or something while doing so.

    - Try to get enough sleep and don't skip out meals. Not eating is also very unhealthy and won't help you to lose weight.

    - Doing a sport like soccer, tennis etc is always a good option and a good way to socialise aswell.

    - You could always keep track on what you eat and make sure that you burn more calories than you gain.

    - If your on a diet don't be afraid to reject food offers from others. I had to pass on a lot of pieces of pie during my office hours.

    Ofcourse everyone will lose weight in their own way, these are just some things that worked out for me. It requires you to have willpower and be able to make these changes in your life if you really want to lose weight that bad. You can always start slow and make your way up.
    Last edited by McNeil; 2021-12-14 at 01:56 PM.

  18. #678
    Quote Originally Posted by florclorbromiod View Post

    And yet in America poor counties have a higher obesity rate.
    and still richer than most of the world. money isnt the problem, especially when fast food is incredibly expensive

  19. #679
    Quote Originally Posted by LedZeppelin View Post
    and still richer than most of the world. money isnt the problem, especially when fast food is incredibly expensive
    Well obviously people that are starving to death in a third world country aren't going to be obese.

    But it's a fact that people in poorer areas in the US have a higher obesity rate.

    I don't even know why this requires a study, though. It's obvious as day. You spend 10 hours at work at a shitty job where you get yelled at and paid peanuts, you get home and have 0 energy to work out or even cook, so you eat something that's accessible and unhealthy. You're also pissed off at life so you throw in a beer.

    Meanwhile I the guy who works from home and does maybe 4 hours of work a day have all the energy and motivation in the world cook daily, because guess what, my life is comparably far less shitty.
    Last edited by florclorbromiod; 2021-12-14 at 03:04 PM.

  20. #680
    Quote Originally Posted by florclorbromiod View Post
    You don't need to be a rocket scientist to know chugging bread and pasta is bad for you.

    They're obese because eating healthy and exercising requires more money and effort, which poor people that have shitty working conditions just don't have.
    Much of the impoverished world gets by on nothing more than a diet of rice and beans.

    Maybe instead people insinuating the poor people are lazy or stupid, they should just recognize they have personal choice as well and some of them simply like to eat unhealthy food.

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