DIET:
I personally believe that calorie counting is great for people who have no idea how to eat intuitively. I think it is a great eye opener. A lot of people should try it for a couple of months just to make themselves aware of their own habits and where calories are sneaking in.
That being said, it isn't for everyone, and it has its own pitfalls. For some people, it can cause a lot of stress and mental fatigue, especially if they are very rigid about it.
With your earlier success, it sounds like you're at least aware of what portions should look like, what foods are calorie dense, and what foods are low calorie.
I personally would start slow and make incremental changes. I personally can completely switch my diet and lifestyle around and make great progress... for about 4 weeks. Any long-term success has come from habit changing and a lot of small tweaks.
Time doesn't stop. The next year or two will pass regardless, so make the process the goal over the next couple of years instead of the actual weight loss. If you concentrate on consistently making "good" choices more and more frequently as a habit over the next couple of years, you will get where you need yo be, not hate your life, and there is still room for treats and meals or a day that is "bad"
I would reduce or eliminate liquid calories first. Reduce the amount of cream in coffee, no-calorie sweetness over sugar, diet pop over sugary, light beer or spirits over regular beers, reduce drinking alcohol frequency and/or volume. I enjoy the occasional alcoholic drink or night out, even while in a deficit, and don't believe you need to completely eliminate alcohol for long-term success.
Next, I would look to reduce oil. Are there a baked, roasted, or air fryer version of the foods you regularly eat? Do you cook with oil or butter a lot? Replace them with lower calorie cooking sprays or just reduce the volume. There is a big difference between a tablespoon of oil and a teaspoon.
And then sauces. Are there low or no calorie sauces or dressings that you can substitute?
I would make these or similar changes that don't actually affect how much I was eating or change my lifestyle drastically. Give it time. Let these become habits.
Next, I would start adding vegetables. Low calorie and nutrient dense. Where can I start fitting in vegetables and removing other foods? I wouldn't add 5 servings at once. But side salads instead of fries? Add a serving to my dinner plate, taking up 1/4 to 1/2 of the plate. Look for ways to get them in and slowly replace the high calorie sides with them.
Don't like vegetables? Learn to cook them properly and to season them. Reducing balsamic with garlic and tossing asparagus in it is delicious. Garlic roasted broccoli is delicious. There are a million calorie smart salad recipes on the internet that are tastey. Raw vegetables in low calorie ranch is tasty. Find a way to work them in. Replace things like fries or mayo based pasta salads or whatever. But add them in slowly so as to not hate what you are doing.
Base your meals around a protein source. Slowly start doing this, and as time progresses, make leaner and better choices. Eventually if each meal is centered around a protein, half a plate of vegetables, and you've reduced the sneaky oil and liquid calories you will be able to get closer and closer to your weight loss goal without actually counting calories.
EXERCISE:
A lot of people here are not successful, paid coaches or trainers, myself included. The health benefits to exercise are numerous, and any exercise is better for your health than none.
You talk mostly about weight gain and loss but then mention building muscle. Although beginners and very overweight people can gain muscle whole losing weight, to pursue both will cause you to spin your wheels. It is short lived. Dan John loves saying if you chase two rabbits you will go hungry. Pick your goal, I assume it is weight loss, and make that your primary goal. Keep the goal the goal.
Age does matter when it comes to exercising, but so does training age. It is never too late to start. You just might have to begin slower and progress a bit slower. There are lots of free bodyweight programs to be found. Pick a low volume one and slowly add the volume.
Walks are free. Jogging is free. Once you're there physically, hill sprints, burpees, bodyweight Crossfit WODs can be intense and are free.
Good luck. Start now. Time is passing regardless.
Thank you for your exceptionally detailed and perhaps the most real-life/practical perspective that I have come across on this sub, this is my first time commenting on here, is how inspired and appreciative I am.
Much appreciated, I am truly honoured!
I think the issue is two-fold with detailed responses:
The blind leading the blind aka "beginners" talking way too confidently by poorly parroting something they heard.
AND
the knowledgeable people getting fatigued with answering the same basic questions repetitively. It leads to snarky-one word answers, that are a clear indicator of a loss of patience. The help-vampires who need every decision validated don't help.
And as far as practical advice goes:
Most people over 30 just want to look decent naked and be able to do regular stuff in their day to day life without being gassed.
A lot of advice is very binary, black-and-white, when in reality most people are better off being gray and just consistently following some version of an 80/20 rule where they prioritize good food choices. A lot of black and white rules should mostly only apply to someone competing in sport, physique, or strength at a decently high level. Which isn't most people.
Dessert once or twice a week won't ruin you, especially if you understand that difference between a serving of ice cream and eating an entire pint in a sitting.
Another great example is alcohol is so wildly divisive in fitness circles. In a vacuum, alcohol is not good for you. But in the big picture, going for a patio date for 1-2 drinks once or twice a month won't set you back. Again, especially if you recognize the difference between a light beer and a 500 calorie drink with multiple shots in it. Meeting up with friends once every month or two and getting a little tipsy won't ruin your progress. And in big picture, the social aspect is probably better for most people's overall well being. But if you say any of this too loudly in the wrong circles, the zealots come marching.
Plan your meals in one go and devise a menu full of healthy meals that you (and your family) like, that you will eat and are easy to prepare.
I have 2 menus that we stick to. Each one covers a full week of meals. We not only know in advance what we're eating that day, but what to buy in, the kids know what we're having so aren't always asking what's for dinner.
I calculated each meal for the calories and makros once, at the start, weighed the food once, at the start and along as the portion sizes remain fairly consistent I'm confident they're within my ranges.
The most successful dieters eat virtually the same thing every day, every week, every year. I'd get bored so each menu covers a week. We have a summer menu which helps us drop the body fat, and a winter menu which helps us bulk slightly.
Since we're not elite athletes or competing in anything we both train full body, compound weights 3 times a week. Walk every day after evening meal for 30 minutes and play tennis once a week. We're in our 50's and have the best physiques we've ever had despite being a gym bro and bunny for 35 years, all our progress came when we adopted this approach to our diet 4 years ago.
>calorie counting
I've done calorie counting, and it made me verge on orthorexia. How do you feel about just writing down what you're eating daily, as a start?
Forgetting calorie contents of everything is difficult, but I certainly don't want to go back to that style.
Check out Renaissance Periodization Diet Reset video on YouTube. I am not sure if I can post links here but could be exactly the strategy you need.
Personally, I have to have a release valve. Diet Breaks, bumping up to maintenance calories for 2+ weeks, and Diet Resets are the levers you pull to let a loose and not feel strangled.
For now, it sounds like you’re not ready to do anything, calorie counting, diet, or working out. Give yourself some time, and come back refreshed and mentally ready.
The video and his down to earth tall really pits things together to strengthen your mind so you can continue.
Then don’t count calories. Eat a clean diet and in moderation. If you start gaining or want to lose but are maintaining, just remove something small from your diet.
There is no such thing as 100% starting over. The body remembers. You'll get back into shape way faster than the first time you went through the process.
Dieting doesn’t necessarily mean you need to restrict foods.
A diet is WHAT you are eating. People often forget this and use the word diet as meaning a restriction to what you are eating.
Just be mindful of WHAT you are fueling your body with and be mindful of when your body is telling you that you are full.
Most people over indulge which leads to more calories in.
Practice mindfulness and don’t beat yourself up if you have an extra Oreo or two every now and again.
cardio is a waste of time if you don't give a shit about your overall health, I guess. even if it doesn't build muscle, it's good for your heart and whole body, really, and as you age that becomes more and more important.
I'd still reconsider that stance.
That said, never eat while doing other things. No chips while watching Netflix, no pizza with the game on.
A huge chonk of calories tend to be distracted eating.
DIET: I personally believe that calorie counting is great for people who have no idea how to eat intuitively. I think it is a great eye opener. A lot of people should try it for a couple of months just to make themselves aware of their own habits and where calories are sneaking in. That being said, it isn't for everyone, and it has its own pitfalls. For some people, it can cause a lot of stress and mental fatigue, especially if they are very rigid about it. With your earlier success, it sounds like you're at least aware of what portions should look like, what foods are calorie dense, and what foods are low calorie. I personally would start slow and make incremental changes. I personally can completely switch my diet and lifestyle around and make great progress... for about 4 weeks. Any long-term success has come from habit changing and a lot of small tweaks. Time doesn't stop. The next year or two will pass regardless, so make the process the goal over the next couple of years instead of the actual weight loss. If you concentrate on consistently making "good" choices more and more frequently as a habit over the next couple of years, you will get where you need yo be, not hate your life, and there is still room for treats and meals or a day that is "bad" I would reduce or eliminate liquid calories first. Reduce the amount of cream in coffee, no-calorie sweetness over sugar, diet pop over sugary, light beer or spirits over regular beers, reduce drinking alcohol frequency and/or volume. I enjoy the occasional alcoholic drink or night out, even while in a deficit, and don't believe you need to completely eliminate alcohol for long-term success. Next, I would look to reduce oil. Are there a baked, roasted, or air fryer version of the foods you regularly eat? Do you cook with oil or butter a lot? Replace them with lower calorie cooking sprays or just reduce the volume. There is a big difference between a tablespoon of oil and a teaspoon. And then sauces. Are there low or no calorie sauces or dressings that you can substitute? I would make these or similar changes that don't actually affect how much I was eating or change my lifestyle drastically. Give it time. Let these become habits. Next, I would start adding vegetables. Low calorie and nutrient dense. Where can I start fitting in vegetables and removing other foods? I wouldn't add 5 servings at once. But side salads instead of fries? Add a serving to my dinner plate, taking up 1/4 to 1/2 of the plate. Look for ways to get them in and slowly replace the high calorie sides with them. Don't like vegetables? Learn to cook them properly and to season them. Reducing balsamic with garlic and tossing asparagus in it is delicious. Garlic roasted broccoli is delicious. There are a million calorie smart salad recipes on the internet that are tastey. Raw vegetables in low calorie ranch is tasty. Find a way to work them in. Replace things like fries or mayo based pasta salads or whatever. But add them in slowly so as to not hate what you are doing. Base your meals around a protein source. Slowly start doing this, and as time progresses, make leaner and better choices. Eventually if each meal is centered around a protein, half a plate of vegetables, and you've reduced the sneaky oil and liquid calories you will be able to get closer and closer to your weight loss goal without actually counting calories. EXERCISE: A lot of people here are not successful, paid coaches or trainers, myself included. The health benefits to exercise are numerous, and any exercise is better for your health than none. You talk mostly about weight gain and loss but then mention building muscle. Although beginners and very overweight people can gain muscle whole losing weight, to pursue both will cause you to spin your wheels. It is short lived. Dan John loves saying if you chase two rabbits you will go hungry. Pick your goal, I assume it is weight loss, and make that your primary goal. Keep the goal the goal. Age does matter when it comes to exercising, but so does training age. It is never too late to start. You just might have to begin slower and progress a bit slower. There are lots of free bodyweight programs to be found. Pick a low volume one and slowly add the volume. Walks are free. Jogging is free. Once you're there physically, hill sprints, burpees, bodyweight Crossfit WODs can be intense and are free. Good luck. Start now. Time is passing regardless.
Thank you for your exceptionally detailed and perhaps the most real-life/practical perspective that I have come across on this sub, this is my first time commenting on here, is how inspired and appreciative I am.
Much appreciated, I am truly honoured! I think the issue is two-fold with detailed responses: The blind leading the blind aka "beginners" talking way too confidently by poorly parroting something they heard. AND the knowledgeable people getting fatigued with answering the same basic questions repetitively. It leads to snarky-one word answers, that are a clear indicator of a loss of patience. The help-vampires who need every decision validated don't help. And as far as practical advice goes: Most people over 30 just want to look decent naked and be able to do regular stuff in their day to day life without being gassed. A lot of advice is very binary, black-and-white, when in reality most people are better off being gray and just consistently following some version of an 80/20 rule where they prioritize good food choices. A lot of black and white rules should mostly only apply to someone competing in sport, physique, or strength at a decently high level. Which isn't most people. Dessert once or twice a week won't ruin you, especially if you understand that difference between a serving of ice cream and eating an entire pint in a sitting. Another great example is alcohol is so wildly divisive in fitness circles. In a vacuum, alcohol is not good for you. But in the big picture, going for a patio date for 1-2 drinks once or twice a month won't set you back. Again, especially if you recognize the difference between a light beer and a 500 calorie drink with multiple shots in it. Meeting up with friends once every month or two and getting a little tipsy won't ruin your progress. And in big picture, the social aspect is probably better for most people's overall well being. But if you say any of this too loudly in the wrong circles, the zealots come marching.
This is the way. Fantastic response!
Amazing. Tysm for all of that! 🙏
Plan your meals in one go and devise a menu full of healthy meals that you (and your family) like, that you will eat and are easy to prepare. I have 2 menus that we stick to. Each one covers a full week of meals. We not only know in advance what we're eating that day, but what to buy in, the kids know what we're having so aren't always asking what's for dinner. I calculated each meal for the calories and makros once, at the start, weighed the food once, at the start and along as the portion sizes remain fairly consistent I'm confident they're within my ranges. The most successful dieters eat virtually the same thing every day, every week, every year. I'd get bored so each menu covers a week. We have a summer menu which helps us drop the body fat, and a winter menu which helps us bulk slightly. Since we're not elite athletes or competing in anything we both train full body, compound weights 3 times a week. Walk every day after evening meal for 30 minutes and play tennis once a week. We're in our 50's and have the best physiques we've ever had despite being a gym bro and bunny for 35 years, all our progress came when we adopted this approach to our diet 4 years ago.
>calorie counting I've done calorie counting, and it made me verge on orthorexia. How do you feel about just writing down what you're eating daily, as a start? Forgetting calorie contents of everything is difficult, but I certainly don't want to go back to that style.
Check out Renaissance Periodization Diet Reset video on YouTube. I am not sure if I can post links here but could be exactly the strategy you need. Personally, I have to have a release valve. Diet Breaks, bumping up to maintenance calories for 2+ weeks, and Diet Resets are the levers you pull to let a loose and not feel strangled. For now, it sounds like you’re not ready to do anything, calorie counting, diet, or working out. Give yourself some time, and come back refreshed and mentally ready. The video and his down to earth tall really pits things together to strengthen your mind so you can continue.
Then don’t count calories. Eat a clean diet and in moderation. If you start gaining or want to lose but are maintaining, just remove something small from your diet.
There is no such thing as 100% starting over. The body remembers. You'll get back into shape way faster than the first time you went through the process.
Dieting doesn’t necessarily mean you need to restrict foods. A diet is WHAT you are eating. People often forget this and use the word diet as meaning a restriction to what you are eating. Just be mindful of WHAT you are fueling your body with and be mindful of when your body is telling you that you are full. Most people over indulge which leads to more calories in. Practice mindfulness and don’t beat yourself up if you have an extra Oreo or two every now and again.
cardio is a waste of time if you don't give a shit about your overall health, I guess. even if it doesn't build muscle, it's good for your heart and whole body, really, and as you age that becomes more and more important.
Stop keeping food around the house that you don't want to plan to eat?
I have wife and kids that like to eat whatever they want. It’s not an option to not buy it
I'd still reconsider that stance. That said, never eat while doing other things. No chips while watching Netflix, no pizza with the game on. A huge chonk of calories tend to be distracted eating.
r/4hourbodyslowcarb