What has been working for you and what has not?
Kathrynrbg
Posts: 176 Member
Hi please share with us what things you have been doing that has or is giving you fat loss success and what things you tried and didn´t work.
Calories, macros, exercise, mindset, tips, etc,
What was worked?
Calories 1400 some times zig zagging
Macros 40% protein 30% carbs 30% fat or 30% protein 40% carbs 30% fat.
Exercise: moderate, walking for cardio and weight resistance 3x week heavy low rep.
Mindset: I used to give up when seeing no results or high fat readings on my Tanita scale now i think even maintaining is a victory, i don´t want to make this reading worst if i give in to cravings right now, in one year i will be glad i started today, slow and steady wins the race, i can start right now with this meal,
If i am hungrier one day i will eat more clean foods and at least it works as a reefed,
Clean eating.
2 glasses of water upon rising and 2 before meals.
Metamucil specially if hungry before bed.
Eat only when hungry and stopping when hunger is gone.
What has not worked?
Lack of activity no matter how perfect i am diet wise activity is 50% of the equation for me.
To much exercise makes me hungry.
Fruit, milk, to much cheese and nuts.
Lack of water creates big setbacks
Mindset "One taste wont hurt" "I blew it I might as well...." "Worked hard and is not working" "loosing that little i might as well stop dieting" "Can start tomorrow"
Calories, macros, exercise, mindset, tips, etc,
What was worked?
Calories 1400 some times zig zagging
Macros 40% protein 30% carbs 30% fat or 30% protein 40% carbs 30% fat.
Exercise: moderate, walking for cardio and weight resistance 3x week heavy low rep.
Mindset: I used to give up when seeing no results or high fat readings on my Tanita scale now i think even maintaining is a victory, i don´t want to make this reading worst if i give in to cravings right now, in one year i will be glad i started today, slow and steady wins the race, i can start right now with this meal,
If i am hungrier one day i will eat more clean foods and at least it works as a reefed,
Clean eating.
2 glasses of water upon rising and 2 before meals.
Metamucil specially if hungry before bed.
Eat only when hungry and stopping when hunger is gone.
What has not worked?
Lack of activity no matter how perfect i am diet wise activity is 50% of the equation for me.
To much exercise makes me hungry.
Fruit, milk, to much cheese and nuts.
Lack of water creates big setbacks
Mindset "One taste wont hurt" "I blew it I might as well...." "Worked hard and is not working" "loosing that little i might as well stop dieting" "Can start tomorrow"
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Replies
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What was worked?
I did and still do Intermittent Fasting. I'm on the 16 hour fast, 8 hour feed leangains.com program. I love it. I gave myself 1750 calories a day, but this moved to 1650 after some initial body weight loss.
Exercise: I did heavy lifting 3 times a week and on another two days, I played social sports for 30 mins a day.
Mindset: I'm good at resisting "yummy" foods. I drink coffee (and decaf) + diet drinks to help me through the day and during my fasting period.
On this program, I lost no more than a pound a week and that was an amazing week. I didn't have a lot to begin with, so there was never much coming off. 1 pound by the way, is a very healthy SUSTAINABLE goal. Please don't think you should be losing 3 pounds a week. You'll gain it all back one day with this mentality.
High protein is where it is at and I don't mean with protein shakes. Eat lots of good lean meat, chicken is great and chicken breast has even lower calories. I would eat turkey if it was readily available in New Zealand.
I went about 0.8-1g of protein for every pound I weigh. On non workout days, stay away from carbs. Only get it from vegetables/milk and fruits. (so no bread, pasta, rice etc). Then on workout days, and by this I mean heavy lifting. If you do 30 minutes of cardio, that is NOT a workout day. If you do 30 mins of cardio, I wouldn't go for carbs.
Clean eating <-- this is stupid. Eat what you want (yes I did said no carbs at the top). Just make sure you add it into your calories. If you aren't willing to cut it out for the rest of your life, why are you doing so now. Don't deprive yourself.
However, if you are a person who can't resist, then when you treating yourself, you should look at ways where you can limit the damage. So...things like, only go food shopping straight after a fulfilling meal. Then when you buy that treat. Only buy just enough (yes even if the big packet is on special, don't buy it).
Anyways, here is my story
http://www.myfitnesspal.com/blog/EpsilonGamma/view/1-year-skinny-fat-to-ripped-6322440 -
What has worked for me: Low carb. Intermittent fasting. Cutting off sugar and refined grains. Well, not eating much grains, actually. High intensity interval training plus strength training (on alternate days, usually). Planning my meals ahead. Eating whatever (and as much as I want of whatever I want) every now and then, no guilt. Sleeping well. Drinking water when I feel hungry, before eating, sometimes I realize I am just thirsty.
Taking pics of my progress. Things look so much more real when you see your body changing through your photos.
What hasn't worked for me: plain calorie counting. It does matter to me where my calories come from. Usually, protein and fat keep hunger at bay for much longer than simple carbs. Of course, this is me. People have different takes on what works for them.
Waiting till I'm hungry to decide what to eat. I always make bad choices when I'm hungry.0 -
What was worked?
I did and still do Intermittent Fasting. I'm on the 16 hour fast, 8 hour feed leangains.com program. I love it. I gave myself 1750 calories a day, but this moved to 1650 after some initial body weight loss.
Exercise: I did heavy lifting 3 times a week and on another two days, I played social sports for 30 mins a day.
Mindset: I'm good at resisting "yummy" foods. I drink coffee (and decaf) + diet drinks to help me through the day and during my fasting period.
On this program, I lost no more than a pound a week and that was an amazing week. I didn't have a lot to begin with, so there was never much coming off. 1 pound by the way, is a very healthy SUSTAINABLE goal. Please don't think you should be losing 3 pounds a week. You'll gain it all back one day with this mentality.
High protein is where it is at and I don't mean with protein shakes. Eat lots of good lean meat, chicken is great and chicken breast has even lower calories. I would eat turkey if it was readily available in New Zealand.
I went about 0.8-1g of protein for every pound I weigh. On non workout days, stay away from carbs. Only get it from vegetables/milk and fruits. (so no bread, pasta, rice etc). Then on workout days, and by this I mean heavy lifting. If you do 30 minutes of cardio, that is NOT a workout day. If you do 30 mins of cardio, I wouldn't go for carbs.
Clean eating <-- this is stupid. Eat what you want (yes I did said no carbs at the top). Just make sure you add it into your calories. If you aren't willing to cut it out for the rest of your life, why are you doing so now. Don't deprive yourself.
However, if you are a person who can't resist, then when you treating yourself, you should look at ways where you can limit the damage. So...things like, only go food shopping straight after a fulfilling meal. Then when you buy that treat. Only buy just enough (yes even if the big packet is on special, don't buy it).
Anyways, here is my story
http://www.myfitnesspal.com/blog/EpsilonGamma/view/1-year-skinny-fat-to-ripped-632244
Thanks for all this useful info.0 -
What has worked for me: Low carb. Intermittent fasting. Cutting off sugar and refined grains. Well, not eating much grains, actually. High intensity interval training plus strength training (on alternate days, usually). Planning my meals ahead. Eating whatever (and as much as I want of whatever I want) every now and then, no guilt. Sleeping well. Drinking water when I feel hungry, before eating, sometimes I realize I am just thirsty.
Taking pics of my progress. Things look so much more real when you see your body changing through your photos.
What hasn't worked for me: plain calorie counting. It does matter to me where my calories come from. Usually, protein and fat keep hunger at bay for much longer than simple carbs. Of course, this is me. People have different takes on what works for them.
Waiting till I'm hungry to decide what to eat. I always make bad choices when I'm hungry.
Thanks for sharing i gotta try the HIIT. It´s so true when I do low carb days I am not that hungry all day long0 -
I appreciate everyone's comments...THANK YOU!
On Feb 20,= this year, my daughter gave me the book Grain Brain. I did not read it right away cause I had been on a 30 day (processed) Sugar Free over a year ago, and lost 10 lbs. Then I found out about the Whole 30 way of eating...and did well on that one...however, I am a Sugarholic, and much like someone who is ADDICTED...I thought I could handle it...and one thing led to another...and I was eating all the processed junk again...slowly gaining the 10 lbs that I lost until February 20. My daughter and I were traveling to see my Sis in law who had a STROKE...and Wow...that incident just kicked by butt...My daughter had the audio of Grain Brain on in the car, and I was HOOKED. From then, it was SOOO easy to ADOPT this lifestyle.
Now, I am on the Low Carb High Fat Lifestyle. I *love* it...NOW, I just need to adopt a way to exercise to lose this horrible high Bodyfat. I know the answer is Lifting Heavy, plus my cardio. In becoming Keto Adaptive, I have been SOOOO tired, but then read I cannot give up...cause my energy WILL be back!!
Thanks, Kathy for starting this forum...and thanks all...for your Inspiring experiences
I will see this to my goal...though daunting it is.
Appreciate Everyone!!
Deb :happy: :drinker:0 -
Oh, I LOVE hiit. Started slow though. I am no cardio queen, heck, not even a cardio princess, more like a cardio beggar lol. Have always hated cardio, but then tried hiit. The first sessions were tough, but came to love it. Hiit and boxing are the only two cardio activities I actually enjoy.0
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Yup. I hate cardio too. Only do it through social team sports.0
