Weight loss strategies that many overlook
ninerbuff
Posts: 48,978 Member
While CICO is ultimately the way to lose weight (no plan will tell you that you can eat over TDEE and lose weight), there are some strategies that will assist weight loss that are simple:
Get enough sleep- you don't burn the most fat exercising contrary to popular belief. You burn the most when your at rest for 6-8 hours. Indications are also that people who also don't sleep well have a harder time recovering for hard workouts. Lack of sleep also over produces ghrelin, which stimulates your appetite and if you're in a big calorie deficit, it may be easy to binge in the middle of the night.
Try not to drink alcohol before bedtime- alcohol inhibits any other energy source from being utilized until it's metabolized by the body (you don't store alcohol in the body). Drinking alcohol before bed would inhibit fat burning till it's metabolized. That's not to say you can't have any, just keep it low.
Relax- with all the pressures of life today, maybe people aren't able to fully relax. Whether it's reading a book, taking a bath, or just going for a leisure walk, reducing stress has been shown to help with weight loss. Whatever way you choose, implement it for 30 minutes a day or more.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Get enough sleep- you don't burn the most fat exercising contrary to popular belief. You burn the most when your at rest for 6-8 hours. Indications are also that people who also don't sleep well have a harder time recovering for hard workouts. Lack of sleep also over produces ghrelin, which stimulates your appetite and if you're in a big calorie deficit, it may be easy to binge in the middle of the night.
Try not to drink alcohol before bedtime- alcohol inhibits any other energy source from being utilized until it's metabolized by the body (you don't store alcohol in the body). Drinking alcohol before bed would inhibit fat burning till it's metabolized. That's not to say you can't have any, just keep it low.
Relax- with all the pressures of life today, maybe people aren't able to fully relax. Whether it's reading a book, taking a bath, or just going for a leisure walk, reducing stress has been shown to help with weight loss. Whatever way you choose, implement it for 30 minutes a day or more.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
46
Replies
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bump1
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When I don't get enough sleep I find myself feeling hungrier than usual. I always thought it was my body looking for another energy source to try and wake up.
I do enjoy drinking a shot whiskey and water before bed though. I have an easier time getting to sleep.2 -
While I totally agree with your point re:sleep, its a painful one as a mom of three kids under four. Sometimes when my fitbit logs my sleep I swear its on the verge of spitting out, "Wtf are you doing with your life Jessica?" lol.27
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I totally prefer my alcohol earlier in the day as opposed to nighttime...makes work more entertaining!15
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Yep, poor sleep for me is the number one enemy of my success or the lack thereof.0
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Sleep has been an issue for me too. I started taken Olly Restful Sleep which contains melatonin and it has helped tremendously!2
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For many, sleep may be one of the biggest obstacles. I'm a night owl and usually stay up till 12-12:30am each day and then get back up at the latest by 7. The great for me though is I do get to nap every afternoon for at least an hour since I have a split schedule.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition 0 -
Sleep is definitely a problem for me. I go to work 5 days a week at 3am. And bc I have a young child, I can't just go to sleep when I need to. I'm lucky to be in bed by 9/9:30 and get up at 2am to get ready for work. So at most I get 5 hours sleep. And what I've read about needing sleep for weight loss is on point. On days I sleep"late" I'm not nearly as hungry and can go until noon without eating whereas when I'm up to go to work, I feel like I'm starving! Also, I weigh myself every morning after using the bathroom and the days I'm able sleep late, I actually weigh less. Unfortunately there's not much I can do about my lack of sleep short of finding another job. But I really love my job so not looking to change just yet.0
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Sleep effects me the opposite way. I had more sleep yesterday and today and have been hungry all day.0
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Standard. Nothing new here3
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Sleep is one of my biggest obstacles. I work 3 12 hour nights a week and on my off days I have to maintain a regular daytime schedule since I have a little one. According to my Fitbit I sleep about 4.5 hours with lots of restlessness. I was just diagnosed with fibromyalgia though so maybe when I start medication for it that will help (I had to get lots of blood work and testing done first).0
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Less time sleeping means more time spent awake and eating.....yeah, I don't like it when I wake up stupidly early knowing that a very late dinner is happening that day.1
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Neanbean13 wrote: »Standard. Nothing new here
I have seen people say things like "Set your alarm an hour earlier. That workout is going to benefit you more than another hour of sleep".
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Well there's always giving up the kid...............just kidding. Any time to get naps in after you work?huntersmom2016 wrote: »Sleep is definitely a problem for me. I go to work 5 days a week at 3am. And bc I have a young child, I can't just go to sleep when I need to. I'm lucky to be in bed by 9/9:30 and get up at 2am to get ready for work. So at most I get 5 hours sleep. And what I've read about needing sleep for weight loss is on point. On days I sleep"late" I'm not nearly as hungry and can go until noon without eating whereas when I'm up to go to work, I feel like I'm starving! Also, I weigh myself every morning after using the bathroom and the days I'm able sleep late, I actually weigh less. Unfortunately there's not much I can do about my lack of sleep short of finding another job. But I really love my job so not looking to change just yet.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Feel free to enlighten us with newer info than if you're willing to help.Neanbean13 wrote: »Standard. Nothing new here
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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what is cico and tdee0
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cico = calories in, calories out
tdee = total daily energy expenditure https://tdeecalculator.net/0 -
i always seem to eat more when im tired .. just dont care lol well rested helps me eat better0
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Well there's always giving up the kid...............just kidding. Any time to get naps in after you work?huntersmom2016 wrote: »Sleep is definitely a problem for me. I go to work 5 days a week at 3am. And bc I have a young child, I can't just go to sleep when I need to. I'm lucky to be in bed by 9/9:30 and get up at 2am to get ready for work. So at most I get 5 hours sleep. And what I've read about needing sleep for weight loss is on point. On days I sleep"late" I'm not nearly as hungry and can go until noon without eating whereas when I'm up to go to work, I feel like I'm starving! Also, I weigh myself every morning after using the bathroom and the days I'm able sleep late, I actually weigh less. Unfortunately there's not much I can do about my lack of sleep short of finding another job. But I really love my job so not looking to change just yet.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Her schedule sounds nearly exactly like my girlfriend's, and her son is almost ten. Your suggestion is exactly what she ended up having to do. Home by about 2:30, and try to catch a couple hour nap before he gets home from school. It worked wonders for her general health. Though, she's always had more problems keeping weight on than losing it.0 -
If i have a crappy nights sleep it is almost guaranteed that i'll be ravenous the next day, that coupled with less energy to exercise does not a good combination make.
It's so easy to say "just get more sleep", easier said than done.. I don't have small kids and i work from home, so i can get up what ever time i like, but i cant sleep past 4:30-5am and I'm usually asleep by 8pm. I have tried so many times to stay up later, but i still wake up early. According to fitbit, i was restless 22 times last night.0 -
Like you Christine, I'm in control of schedule pretty much, which is why I'm able to grab a nap in the afternoon. Have you tried it?Christine_72 wrote: »If i have a crappy nights sleep it is almost guaranteed that i'll be ravenous the next day, that coupled with less energy to exercise does not a good combination make.
It's so easy to say "just get more sleep", easier said than done.. I don't have small kids and i work from home, so i can get up what ever time i like, but i cant sleep past 4:30-5am and I'm usually asleep by 8pm. I have tried so many times to stay up later, but i still wake up early. According to fitbit, i was restless 22 times last night.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Like you Christine, I'm in control of schedule pretty much, which is why I'm able to grab a nap in the afternoon. Have you tried it?Christine_72 wrote: »If i have a crappy nights sleep it is almost guaranteed that i'll be ravenous the next day, that coupled with less energy to exercise does not a good combination make.
It's so easy to say "just get more sleep", easier said than done.. I don't have small kids and i work from home, so i can get up what ever time i like, but i cant sleep past 4:30-5am and I'm usually asleep by 8pm. I have tried so many times to stay up later, but i still wake up early. According to fitbit, i was restless 22 times last night.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Yes I've tried, ive never been able to sleep during the day no matter how tired i am. I'm ok with it, I'm just grateful i don't have little kids to look after. I was a solid sleeper when my kids were young and struggled getting up in the mornings. Now that I'm able to sleep in, I cant lol
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bump1
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Dropping a leg, or some arms, is an overlooked but rapid route to pounds lost
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One strategy I used was when I started analyzing my own eating habits and realized I was snacking a lot when I watched TV (especially at night) so I made it a priority to watch less or none at all and do other activities instead. It really helped reduce my mindless snacking habit. Even watching videos online or surfing the internet doesn’t make me want to snack like watching TV does!3
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NVM - didn’t realize I was replying to an ancient thread. Why do people keep doing this?2
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Because the information is still useful? New people join all the time and haven't had access or likely aren't searching for it.NVM - didn’t realize I was replying to an ancient thread. Why do people keep doing this?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
5
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