What are some "tricks" you use to lose weight?
Replies
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The bottom line is that there is research for the "small constant meals" and research against it.. You choose to believe one way and he chooses to believe the other.
Is there research that controls for energy balance, showing that smaller meals have increased thermogenesis?
I'm sure there's research for any number of things. Personally, I don't believe in small meals throughout the day (even though i guess it could feasably keep someone from binging if they hold out too long between meals), but the original person to disagree was completely contradicting herself.0 -
WHEN IM REALLY CRAVING SOMETHING BUT DONT HAVE ENOUGH CALORIES IN MFP I WILL CHEW IT UP AND SAVOR THE JUICES THEN SPIT IT OUT WORKS GREAT GUYS GOD BLESS0
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The bottom line is that there is research for the "small constant meals" and research against it.. You choose to believe one way and he chooses to believe the other.
Is there research that controls for energy balance, showing that smaller meals have increased thermogenesis?
I'm sure there's research for any number of things.
True, but I believe not in this particular case (I'm more than happy to be corrected if I'm wrong). Meal frequency has been thoroughly tested and shown repeatedly to not have any net effect on thermogenesis.
It has an effect on personal preference, and it may have an effect on performance, and these things should be taken into consideration on an individual basis.
EDIT: I'm pretty sure this was a myth that was started in a fitness book a few decades ago because people mistakenly assumed that if thermogenesis occurs simply by eating, then eating more often must mean more NET themogenesis. It's been shown that this is actually a function of total kcals consumed, and macronutrient composition -- but independent of how those meals are partitioned.0 -
I've cut out soda pop and Chips , No more fast food !
Lots of Chicken , Turkey and steamed Veggies ...0 -
1 - Log my food before I eat it
2 - Drink lots of water
3 - I try not to eat after 6:00 pm each night
4- Always have my workout clothes and work clothes ready to go before I go to bed each night
5- Eat heavier foods for breakfast and lunch, lighter foods for dinner
6- Watch my salt in take as much as my calories0 -
I drink 3L of water each day (yes, I know the 2L-a-day thing is going out the window, but it keeps me full and moving - I need to walk to the bathroom, a LOT)
I don't eat anything until I log it first
I eat as close to my daily calories as I can
I eat back half of my exercise calories - some days, I'm eating 1400 cals, and the lazy days, I eat my 1240
OOH I make tortilla pizzas too!! I usually put the rotisserie chicken from the grocery store, some broccoli/cauliflower, and light mozza cheese (the strings make my lips swell).. SO good!!
I drink 1L of water with lemon juice in it once or twice a week.. no science behind it, but it's mostly after a meal out, or something salty.. sodium bothers me
Don't eat anything until you log it first!! BRILLANT I am going to start that right now. Thanks a bunch
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WHEN IM REALLY CRAVING SOMETHING BUT DONT HAVE ENOUGH CALORIES IN MFP I WILL CHEW IT UP AND SAVOR THE JUICES THEN SPIT IT OUT WORKS GREAT GUYS GOD BLESS
Savor the juices... I want that on my grave stone.
Vytamindi
1984-20??
"Savor the Juices"0 -
Eating healthy and exercise. Keeping myself accountable for everything I eat, clean eating, and a total lifestyle change. Planning ahead has helped the most, I make a plan for the day and stick to it, if I want something more I have to work out to fit it in. It's easier to make a plan and stay in all limits before you start eating than to try to fit in something at the end of the day. (Blog with more tips but I won't paste it all since it is long) http://www.myfitnesspal.com/blog/rachgarm/view/my-tips-and-secrets-4434920
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I figure I under log calories by 5 to 10% a day. So if i want to eat 2800 I stop at 2600. Just helps with long run goals0
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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.
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).
Thanks for replying to this. You were thoughtful despite the ridiculousness of the statement you were addressing. Nicely done.0 -
The bottom line is burn more calories than you eat each and every day and the weight will come off. Also remember most of us took a few years to get the pounds on so don't expect them to fall off overnight.0
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Eat @ Tdee - 10-20%
Hit my macros - 40% carb, 30% pro 30% fat
Lift Heavy 3x a week
Don't deprive myself
Drink lots of water
Stay the course and don't go for a quick fix
Put more emphasis on clothing fit/size + measurements than the scale.
Feeling good.0 -
Mine are weird, I think.
1. I make sure I eat enough food. Usually, on diets I was on previously, I cut my calories back too much. If I was sitting around with my stomach so hungry it hurt I thought I was burning fat. If I were to add it all up, I would have been eating around 800 calories. I would lose a little at first, then eventually stall. When I got fed up from starving myself, I would start over eating again and gain it all back x3. So, I try to eat enough food. I'm not quite there yet, MFP has me set below my BMR, but I'm trying to start netting more calories every day to see if it affects my weight loss.
2. Eat when I'm hungry. This recalls, #1. But also, I don't force myself to eat in the morning if I'm not hungry. I usually start getting hungry around noon to 2 p.m. So, that's when I usually start eating. But, around my time of the month, I get hungry a little earlier, around 10:30 a.m. I don't make myself wait until my normally scheduled eating window. I just eat when I'm hungry.
3. Exercise every day. Sometimes the exercise is a short walk, sometimes I do the 30 day shred, but I exercise every day. Exercise makes me feel better about myself, feeling better about myself makes me make better choices, which makes me feel even better about myself, which makes me want to get out and do more exercise. It's a cycle. So, I exercise. Which leads me to...
4. I take the time to congratulate myself on every victory, no matter how small. If I lose 2 inches off my hips, I pat myself on the back. If I can do more push ups today than I could yesterday (I can!), I am proud of myself. I used to look at every other person and feel bad about myself because of how far I still had to go, and the disappointment would make me want to quit, which I always eventually did. So hey, 5 full push ups, tomorrow I'll do 6. Yay me!
5. Eat new and different foods. (Especially different fruits and vegetables.) Yesterday, I discovered that I like spaghetti squash better than I like Barilla Plus spaghetti noodles, who knew? Not me, but I do now.
I'm still finding my path and I'm sure I'll learn a lot more on the way, but this is what I've learned so far. Not so much 'tricks', but it's working for me.0 -
hookers and blow....
HAHA My fiancee says this when people are asking him how he stays so skinny.0 -
-Nothing processed: no sauces, no ketchhup, no mayonnaise, no bbq sauce. The only sauce I buy is soy sauce and I use it in minimal quantities, since it's either loaded with salt or sugar ( at least Kikkoman brand)
-I never skip eating proteins on my strenght training days, but I go meatless once a week.
- I only eat chicken and fish, with the occasional cured ham (can't escape from that,I live in Spain lol). I could eat red mest once a week but I was advised not to,since my bad cholesterol levels are too high.
- I make my carbs whole grain and low IG ALWAYS, with the exception of cheat days.
- cheat days: once or twice per week. Usually on weekends. If I don't have my cheat days I feel deprived from the foods I love and I feel I'm on a diet. And I want to avoid that.
- I stick to an exercise program I feel I can follow even in those days when I'm exhausted. I never skip the gym unless I'm sick or feeling unwell. It's become a habit and my "me" time.
- i try not to get obsessed, though it's been tougher not to have my goal constantly on my mind lately. I'm too close to reaching it!
- the fat in my food only comes from light cheese, olive oil, peanut butter (ocassionally), and almonds. No butter or whipped cream. I try to have my milk and dairy skim
- i can't buy clothes every month so I try on new clothes every month just for fun,and I get a better idea of my progress.
- to track progress I have mfp and a notebook with a chart that i fill in each week (weight and fat and muscle proportion), and once a month i take measurements.
- i eat sensibly. If I feel hungry, I go over my calories for the day. I don't starve myself. There will be plenty of chances to burn it all off.
- i try to enjoy my meals. No tv, i try my best at cooking with lots of spices to make my food delicious. I ended up loving my healthy recipes and i crave other foods less this way.
- i eat from ALL food groups. i don't follow any commercial diet.
- i make a meal plan for the week, it gets easier and has a better effect on your budget
- i enjoy my workouts and food. If i get bored,i change to a different thing.
- i get out of my comfort zone, if there's an activity i never thought i would ever do i give it a try. Who would have ever thought i would like contact sports and dancing? Not to mention running!
- i started closely monitored by my family doctor and a nutritional and endocrine medicine specialist. This is key when you are overweight-obese ( i started with a BMI over 40). Once I got healthier and my lab tests improved I was left to go on on my own, when it was proven I had learnt how to eat healthy and i was used to my new habits.
- be happy. Most people overeat to fill in holes. Try to get endorphins from things other than food and you'll have less cravings. I have never been an emotional eater but getting endorphins at the gym got me in an overall good mood and it was easier for me to follow the diet and the fitness program.0 -
I pre-plan and log my meals
drink water first thing in the water after morning void
weigh myself every morning to see how different foods effect me after voiding and before the water
I eat every 2-3 hours
I have 3 small meals (not enough to feel full but satisfied)
3 snacks
I a protein drink, veggie drink smootie or soup under 480 on sodium
I try to drink my body weight in water (try, I get a least no less than 10 cups a day) (keeps you in the bathroom getting rid of any toxins in your body)
Though I eat throughout the day I limit the snack to 100-150 in calories (no chips, cookies, or cakes)
No alcohol or soda (mainly water, protein drink, veggie juicie or smootie)
I exercise late after all my meals are eaten (mainly because of working schedules) I don't eat back calories
I eat close to without going over my allowed calories0 -
this...there are no "tricks"my tricks are eat healthy and exercise more0
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Mine are weird, I think.
1. I make sure I eat enough food. Usually, on diets I was on previously, I cut my calories back too much. If I was sitting around with my stomach so hungry it hurt I thought I was burning fat. If I were to add it all up, I would have been eating around 800 calories. I would lose a little at first, then eventually stall. When I got fed up from starving myself, I would start over eating again and gain it all back x3. So, I try to eat enough food. I'm not quite there yet, MFP has me set below my BMR, but I'm trying to start netting more calories every day to see if it affects my weight loss.
2. Eat when I'm hungry. This recalls, #1. But also, I don't force myself to eat in the morning if I'm not hungry. I usually start getting hungry around noon to 2 p.m. So, that's when I usually start eating. But, around my time of the month, I get hungry a little earlier, around 10:30 a.m. I don't make myself wait until my normally scheduled eating window. I just eat when I'm hungry.
3. Exercise every day. Sometimes the exercise is a short walk, sometimes I do the 30 day shred, but I exercise every day. Exercise makes me feel better about myself, feeling better about myself makes me make better choices, which makes me feel even better about myself, which makes me want to get out and do more exercise. It's a cycle. So, I exercise. Which leads me to...
4. I take the time to congratulate myself on every victory, no matter how small. If I lose 2 inches off my hips, I pat myself on the back. If I can do more push ups today than I could yesterday (I can!), I am proud of myself. I used to look at every other person and feel bad about myself because of how far I still had to go, and the disappointment would make me want to quit, which I always eventually did. So hey, 5 full push ups, tomorrow I'll do 6. Yay me!
5. Eat new and different foods. (Especially different fruits and vegetables.) Yesterday, I discovered that I like spaghetti squash better than I like Barilla Plus spaghetti noodles, who knew? Not me, but I do now.
I'm still finding my path and I'm sure I'll learn a lot more on the way, but this is what I've learned so far. Not so much 'tricks', but it's working for me.
I love this ^^ :flowerforyou: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).
THANK YOU SO TRUE0 -
small to moderate calorie deficit.0
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I keep both 2% milk and almond milk in my fridge. So if I choose to have a bowl of cereal I use almond milk that winds up being 30 cals per cup instead of 120 cals and it tastes close enough I don't mind. There are just some instances I cannot give up the regular milk.
I have also switched from regular soda to diet to ween myself off of them. (I don't care what people say about it, it's working for me) And now I keep mio with me if I want a little flavor in my water. (I don't give a flying flip about the chemicals)
I also cut coffee creamer out of the equation when I have coffee but for the most part I have switched to hot teas because I like the taste better than coffee with no creamer.
My parents take smaller bites and actually set their forks down between bites and force themselves to chew. Eating a little slower like this makes them realize they are full before they over eat. Me on the other hand....I've always ALWAYS been a slow eater so if I were to try it I would take like 2 hours to eat one meal! LOL
ETA: I also found some snickers ice cream bars for 90 cals per thing and others like skinny cow and weight watchers....I keep them around for the rare occassion I get that sweet tooth and it keeps me from blowing my calorie goal.0 -
Eat more than 1200 calories0
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I eat mostly carrots & lettuce all day long.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.
I find this a bit of an oxymoron. If you think about it, "back in the day" you didn't have food available to you 24/7. That means you may not be able to have a meal until the next kill, or next harvest, etc. Yet, they were extremely fit. Now, we have food 24/7 and eat all the time and we're obese. I don't think there's much of a difference between eating 8 small meals or 1 large meal. I think; to each his own.0 -
I order a takeout sandwich every day at work, usually a grilled chicken or salami sandwich with a side salad. I look forward to it all morning, and it's often the high point of my work day. When my lunch arrives, I split the sandwich and any sides in half, and put one half on a plate and the other half in the office refrigerator. So without any fuss, I've cut my lunch calorie intake in half. For the first few weeks I was doing this, I was pretty hungry in the afternoon, but I got used to it before long.
I eat the second half of my lunch for dinner when I get home from the muay thai gym at 9:30. It's a controlled portion and saves me cooking time. (I'm not much of a cook, anyway.) Otherwise, I'd be eating dinner right before I have to hit the shower and go to bed! I've been losing a steady 6 pounds a month since I started splitting lunches and learning muay thai simultaneously. That loss seems to come from about 2/3 calorie restriction and 1/3 exercise. Muay thai burns a lot of calories, so on days that I kickbox I can afford an afternoon snack, and a long Saturday morning session at the gym buys me a few Saturday night indulgences.0 -
On Sundays I eat a big bag of Doritos.
Every other day is strictly business as usual - only water or herbal teas, fresh fruit and veg, white and red meats, fish, pulses, and grains - happy lady 0 -
intermittent fasting
and
adding spinach to my smoothies or meals and that will keep me feeling full which allows me to stay under my daily caloric intake0 -
I don't diet & focus more on conditioning my muscles to burn more fat. I'm not really that into by the number on the scale.0
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Hi Regina,
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.
At the moment I am eating 2000 calories per day, which means I eat as close to 250 calories per meal as possible. However, when I was losing weight quickly I was eating 1500 calories per day (180-190 calories per meal). Just divide the total calories you want to eat by 8.
Also, drinking a glass of water (or a cup of tea) with every meal makes it easy to get your 8 cups of required water per day.
I also walk quickly on the treadmill every day for 30-60 minutes.
I lost a total of 50 pounds in about 7 months.
Pierce
^Excellent advice. Thank you. :flowerforyou:0 -
Hi Regina,
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.
At the moment I am eating 2000 calories per day, which means I eat as close to 250 calories per meal as possible. However, when I was losing weight quickly I was eating 1500 calories per day (180-190 calories per meal). Just divide the total calories you want to eat by 8.
Also, drinking a glass of water (or a cup of tea) with every meal makes it easy to get your 8 cups of required water per day.
I also walk quickly on the treadmill every day for 30-60 minutes.
I lost a total of 50 pounds in about 7 months.
Pierce
^Excellent advice. Thank you. :flowerforyou:
:sick:0
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