What are some "tricks" you use to lose weight?
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Links to studies that prove the many meal a day thing is a myth-
http://www.ncbi.nlm.nih.gov/pubmed/18053311
http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=873508
http://www.ncbi.nlm.nih.gov/pubmed/113196560 -
Eat the sandwich, burger, pizza, etc. without the bread.
Order an appetizer instead of an entree.
Work out.0 -
There is no mystery to weight loss, everyone thinks something is wrong, their metabolism is broken, they have low thyroid, they have menopause or whatever issue, they are as unique as a snowflake, whatever. I thought a lot of these things once too but once the doctor helped resolve the health issues for me I learned there is still no magic pill. Most people eat more than they need to and are not at good at estimating calories as they think they are. Most people have a lower BMR than they think they do. The only way to know for sure is to go to a lab and have it tested. It doesn't seem fair to have to eat less and feel a little hunger. It's hard to face the truth of it, very hard. It's not fun. It's drudgery at times. But if you learn to enjoy your smaller amounts of food (necessary to lose weight, since the reason we got fat in the first place was eating too much whether we knew it or not), and rejoice in your victories it can be done.
Your body loses weight in chunks, not linear. I have found that you can do everything right and your weight loss seems to plateau but if you are patient and keep exercising and eating at a deficit (however slight) you will lose it, it will suddenly "whoosh". There are so many variables for the scale; water retention, digestion, hormones, allergies, sodium, carbs, water intake, DOMS, inflammation, the list goes on. People mistakenly think they lose or gain weight when they eat more or less because of these fluctuations.
Losing weight requires tremendous patience. You will not lose it when you want it or where you want it. The body does its thing. Some apparent plateaus can last a month or so. You cannot make it happen faster. You must focus on two things; calories and exercise. Nothing else matters. Scales and metrics don't matter. The day in and day out grind of exercise and calories are all that matters. It is not very exciting until things fall into place. You get your victories and you ride one victory to the next.
The scale is a trend tool. The scale is good but put it away and only check once a week and only use it as a trend tool. It will fluctuate, it does not matter. Take front side and back progress pictures at least once a month. You will see differences that the metrics won't tell you and it's that little bit of NSV that will keep you going until the next victory.
To say eat more is wrong.
To say eat less is wrong.
To find the exact calories needed for YOU to be in a healthy sustainable calorie deficit is the right answer. Wait, if you need to adjust by 100 do it, wait, adjust, wait, adjust, wait. The tortoise wins this race.
All that matters is calories. A healthy balanced diet within a calorie budget for a deficit that is right for YOU is all that matters for weight loss. Don't make it complicated.
You want to eat as healthy as you can because it makes you feel better and perform better, and makes you healthier. There are a bunch of tricks and clean eating; reducing sugar (especially HFCS), fiber, white flour vs whole grain, low carb, low fat, on and on. All that matters is calories for weight loss. If you need to eat a certain way for health reasons or to feel better do it, but extensive good food and bad food lists will drive you insane at some point, it’s a constantly moving target. Just eat what you like, mostly healthy, mostly balanced, within a calorie budget.
Also people play mental accounting games with calories just like with finances. Make steps to make sure you are making accurate measurements. Packaged foods can have MORE than they say but not less (they get in trouble if less so they would rather error with MORE).
If you typically intake sodium at a certain rate your body adjusts, but if you make a sudden change then you will see a spike.
Exercise is for making your lean body mass pretty (especially lifting weights) for when the fat is gone. Losing fat with no muscle is ugly and cardio alone will not make you pretty. You cannot out exercise too many calories.
Everyone needs resistance training to improve their health and bone density and this will especially improve your quality of life when you get older. But you will not gain all that much lean body mass as fast as everyone thinks. Guys of course will gain more. A DXA scan will prove the point. There are lots of stories about changing size but no one REALLY knows unless they do a DXA scan. Here's more about that --> http://bradpilon.com/weight-loss/intermittent-fasting-and-bulking/ this is true whether you IF or not. My DXA scans proved that I really didn't gain that much lean body mass yet I look very muscular for a female. I have very high bone density from over 30 years of lifting yet my lean body mass is still only 104 lbs and my RMR is still only 1380.
I recently had my DXA scan done and at 51.5 years of age I have the bone density of a super athletic 30 year old. That is a direct result of lifting for over 30 years. Now if that is not scientific proof that lifting weights keeps you younger I don't know what is! Also I believe it is why most people think I look much younger than I really am. Because of this I don't have to worry about osteoporosis. If you wait until you are older and your bones start to deteriorate it's a bit too late, you can't get back what you lost, and you can only start a resistance routine that will prevent further damage.
Cardio is good for you but it is optional. I love cardio, but you can't out exercise too many calories. Of course you burn calories, but not near what all the HRM's say. I learned the hard way, running marathon after marathon (yes even multiple runs during the day), as well as hitting the gym hard, martial arts, staying active all the time, not eating while watching TV, not binging, not mindlessly eating, not pigging out, not having emotional eating issues, yet I gained weight year after year, each decade putting on the pounds. I worked harder and harder, not able to figure out what was wrong. It didn't seem like I ate too much, but for my small size I did and didn't realize it until just a few years ago when I finally started losing weight by eating less.
Everyone is different, but it's very easy to do a lot of cardio and think you can eat more than you really need, especially when you need to lose weight. It is also easy to think that you are burning more fat than you really are. Just do cardio if you enjoy it and because it's good for you.
Too many changes at once can be hard on some people. I've always eaten healthy so it easy for me to simply eat less. Eating at a calorie deficit is hard on people; even a small deficit puts your body in a state of flux with hormones and such. Everyone is different. Some people can handle a deeper calorie deficit than others, this is not right or wrong, it just is. Stress in your life affects your hunger hormones; lack of sleep, fatigue, job stress, family stress, financial stress, etc. Add in emotional eating issues and it gets even more complicated. Most people can only handle so much change/stress at once, they try to do too much and fail. Sometimes it might be a better strategy to eat at maintenance and make some small changes first, it really depends on how much stress you are taking in at the moment.What is the exact number of calories for you?
We’ve been trying to figure out an exact NUMBER of calories that everyone should be eating, without recognizing that everyone is slightly different. In truth, the calories aren’t the end game. Your body is. So the EXACT amount of Calories that are right for you is the EXACT amount that will allow you to maintain your ideal bodyweight no matter what some calculator or chart says.
In other words, an online calculator might tell you that you need to eat 2,500 calories
per day to maintain your ideal bodyweight. But the only way to know for sure if this is
the right amount for you is to test it out. If you gain weight or can’t lose weight eating
that much, then you know you need to eat less to lose weight no matter how many
calculators and text books say otherwise.
This doesn’t mean your metabolism is broken, it just means the estimate of your needs
was just a bit off.
-John Barban (The Body Centric Calorie Guide from the Venus Index and Adonis Index Manuals)
The good thing is you don't have to worry about the starvation mode myth if you are fat. Only skinny people have to worry about starvation mode. It does not mean you have the capability to eat at a large calorie deficit if you have emotional eating disorders or other issues going on, but at least you don't have to be afraid of it anymore.
I am short, petite, small; my RMR is low compared to others. With my doctors approval I had to eat less than or right around 1000 calories to lose weight. We are all different. There is no one size fits all. Even people my height and gender are different and some need more calories than I do. My doctor checked my hormone levels throughout my 60 lb weight loss journey (from obese down to 10% body fat) and everything was fine. I got stronger and stronger at the gym, my running and weight lifting strength improved even while eating on a significant calorie deficit. My DXA scan proved I did not lose lean body mass or go into starvation mode.
Also you do not have to eat the same amount of calories every day. You can think of it as a weekly calorie budget. You can eat low some days and high some days. You can be flexible. You can find what is sustainable for you.
The Theory of Fat Availability:
•There is a set amount of fat that can be released from a fat cell.
•The more fat you have, the more fat can be used as a fuel when dieting.
•The less fat you have, the less fat can be used as a fuel when dieting.
•Towards the end of a transformation, when body fat is extremely low you
may not have enough fat to handle a large caloric deficit anymore.
At the extreme low end, when your body fat cannot ‘keep up’ with the energy deficit
you've imposed on your body, the energy MUST come from SOMEWHERE. This is
when you are at risk of losing lean body mass during dieting (commonly referred to
as ‘starvation mode’). This happens at extremely low levels of body fat, under 6% in
men and 12% in women [Friedl K.E. J Appl Phsiol, 1994].
-Brad Pilon and John Barban (from The Reverse Taper Diet in The Adonis Index and Venus Index manuals)
For me it's all about a calorie budget. I had less of a budget available when I was losing weight, more to spend now that I'm maintaining and all the tools I used for weight loss come into play for the rest of my life maintaining.
When you have accumulated excess fat, you have accumulated a debt. It is hard to pay off the debt (you have less calories to spend). If you are sitting next to someone your same gender and height and they are not overweight and you are, they get to eat more than you (have more calories to spend) because they are debt free. You have less calories to spend because you are paying off your debt.
Wishing you the best! -Bobbie0 -
I don't have any "tricks" to losing weight, but some good ideas on how to plan better and track better.
Buy lots of different sized tupperware containers. Store nothing in bulk, even leftovers get portioned out before they go in the fridge.
Cook bulk in advance. I cook chicken and fish 5 pounds at a time and make sure there is stuff ready to go at all times.
I try to cook a large pot of chili/soup/stew as often as possible. Portion it out and have it ready to go.
I spend a couple of hours, once a week, and it makes the rest of the week so much easier.0 -
i am very new to the site. has anyone ever heard of the 3 hour diet? if so did it really work for you?
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Low carb, high fat, moderate protein for appetite control.
After a lifetime of eating and eating and not knowing what real hunger was... THIS is what has helped me the most!
I, ladies and gents, have finally learned to put the fork down.0 -
I eat 8 meals per day. Every two hours. The reason is because if you wait too long between meals your body goes into starvation mode and stores fat.
I'm not trying to be rude, but I think it can be really harmful to people when others post things like this as definite facts. Many people on this site have never thought about nutrition before, never done any research, weren't given proper information growing up, etc., so they tend to believe whatever as long as it is stated with authority. This is obviously a ridiculous statement, but people who don't know any better might take it to heart and decide that if they don't eat every two hours their body is going to start starving and storing fat. That's ridiculous.
Newer users: Please recognize that the majority of people on these boards are not professional nutritionists, dietitians, trainers, etc. They are mostly people just like you. So take everything you read with a grain of salt, ask for references, and do your own research (and get really frustrated when every bit of research you read says something different).
I eat 3 meals and 3 snacks a day, not because I am worried about starvation mode, if such a thing actually exists, but because I eat less and make better food choices if I'm not hungry and I'm not hungry if I snack.0 -
Another good one is Joseph's Flax .. uh.. these things.
OH man, you are so right! I make a mini pizza with these things and it knocks out my pizza cravings (the only thing I still crave with the new dietary changes I've made).0 -
I exercise and maintain a calorie deficit, anything else I do is probably only relavent to myself. Oh, and snack so you don't get hungry. You'll make better choices for food if you aren't HUNGRY. You still need to eat just like you need to put gas in your tank.0
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Children in drought stricken areas of Somalia are in starvation mode. You are not in starvation mode because you forgot your 4pm apple.
This made me laugh out loud...and then feel like I'm going to hell.0 -
-Eat slightly less than I ought to.
-Do efficient exercise.
-Lift weights.
Here's a bonus: only eat 60% of your requirements before dinner time. Eat the rest during and after dinner so you don't end up killing someone or binge eating one of your offspring or chewing on your sofa.0 -
I eat healthy 90% of the time.
I work out 4 hours a day.0 -
my #1? i eat ALL the time.
I plan my days the night before - packing myself breakfast, lunch, and snacks for at work.
I portion them in such a way that I have enough snacks/small meals that I feel like I am eating most of the day.
Because I planned it out though, I am never above my calorie goal.
This has been the biggest factor to my success because I never feel like I am depriving myself.0 -
Children in drought stricken areas of Somalia are in starvation mode. You are not in starvation mode because you forgot your 4pm apple.
This made me laugh out loud...and then feel like I'm going to hell.
I agree... except for I don't feel like I'm going to hell....0 -
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I eat 8 meals per day. Every two hours. The reason is because if you wait too long between meals your body goes into starvation mode and stores fat.
Ummmmm....must be some simple simon mushrooms on those eight meals a day you are eating. Because this statement is totally crazy.
there are no "TRICKS" to lose weight. Its about hard work and dedication. Decide you want it. Get on a healthy program of eating, and exercise. Burn more calories than you put in. Treat yourself to things you like, in moderation so you do not get tempted to binge. Don't try to take shortcuts. Work hard. Before you start, decide what you really want, and ask yourself if its really worth it. If it is....go get it. But if you try to take shortcuts, or achieve your goals thru "tricks", you are going to be disappointed.0 -
If the post is incorrect. then tell us the facts regarding eating several times a day...don't just say it is wrong!0
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I hit my macros.
I train hard.
I keep it simple.
^^Yep.
“Simplicity is the purest form of genius.” — Albert Einstein0 -
Something I do:
1. I switched my coffee creamer out for 2% skim milk and a little Splenda. It's the ONLY thing I use artificial sweetner for. After a few days creamer is WAY TOO SWEET for me anymore.
2. If I'm craving a sweet drink I put some frozen blackberries or raspberries in diet 7up or Sprite to satisfy it. It's soooo good!
3. I put my calorie goal a little lower then I really need to. Usually I forget that I can eat more, and reach my goal anyways
4. My healthy pizza (I love this) : 1 flat out low cal bread, pizza sauce (only 30 cals for 1/4 cup) and a shredded mozerella cheese stick (70 cals or less depending) Then you can add mushrooms etc. POP in toaster oven or oven until cheese is melted. I love pizza and this satisfies me without all the extra grease and calories.
What are some tricks you guys use???
I LOVE the raspberries in diet 7 up Idea. I don't drink much pop, but sometimes I'm really craving something. A guy at Disney World this week, orderd the carbonated water from the counter..he said he orders it for his kids..makes them feel like they are drinking something special..after all, everynow and then, we need the fizzies!0 -
Nope, enough people have tackled the troll.
My trick? I just stick my fist in my mouth when I'm hungry; it triggers my salivary glands to make me think I'm actually ingesting human flesh... then I go and eat much smaller portions.
Sometimes my fist gets stuck in my mouth, too, and I can only fit small slivers of carrots around and into my mouth!0 -
- I try to log before I put anything in my mouth, so that I can see right away if I need to switch out some foods or quantities.
- I know I have some trigger times for 'the munchies', so I make sure I save some calories for those times (for example, a small bowl of yogurt in the evening if I'm a little hungry...)
- making more meals from scratch (or as close as I can) so that I know what's in them, and have more control over putting good quality ingredients instead of strange processed things.
- make sure I get protein and fibre so that I feel full for longer
- get some exercise several days a week - it's a strong reminder to me, each time, of just how much my health and fitness have improved (and an enticement of what's to come!)0
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