Weight loss is 90% food, 10% exercise?

I typically eat about four times a day, every 3.5-4 hours. Just when I start getting hungry again, it's usually time for my next meal. Breakfast, lunch, late afternoon snack, dinner. I think oats kind of keep me full the most because they are so slow digesting. If I have to bring a meal with me, I like ezekiel pita bread or ezekiel english muffins. They are good with salsa or hummus.

It has worked for me to kind of plan out my four meals of the day and portion them, instead of grazing/snacking all day long. It also helped me get a pretty good idea of serving sizes. And if I go off track for a meal, eat out, or have a social event, it's mentally easier for me to just jump right back into my routine for the next meal.

themetz3838 wrote: »

Eating 4 times a day could well be the answer, if I can shuffle things round at work and push dinner slightly to the right I could manage a similar routine. 4 hours is my natural hunger cycle, if not slightly quicker.

I haven't tried Ezekiel bread or pita before but I'm willing to try anything if it keeps me fuller for longer, thanks.

@Derpy_Hooves next time I'm in H&B I'll grab some and give it a try, thx

i'm not going to lie... ezekial bread kind of tastes like chewing on a boot. That along with rugbrød, my god. I guess my point in saying this is.... you should give it a try to see if it helps with your hunger levels. But i would purchase one product at a time before going all in.

I think the ezekiel cinnamon raisin english muffins are delicious.

I would say ezekiel pita is my favorite - better than the breads. I find the pita bread at whole foods. I do think Alvarado Street sprouted bread tastes better than ezekiel. But give them a try, see what you think!

Also, I don't think there is one right way to do this, in terms of meal timing, or what to eat, or anything really. Whatever works for you is the best way to do it! Planning out meals helps me stay on track. That doesn't mean I never go off it or don't make exceptions. I do. I have a social life and don't live out of tupperware. Just that having some structure with some go-to meal ideas helped me get a good routine going. It helps me plan my day out as well. I have a plan, but I'm also flexible as needed. But when I started doing consistently, it turned into positive habits instead of things I spend energy thinking about or having to get motivated, if that makes any sense.

Wheelhouse15 wrote: »

zamphir66 wrote: »

I look at this way: I can run a 5K in 30 minutes and burn perhaps 300 calories. I can then buy a large KitKat at the corner store and cancel out that entire run in about 30 seconds. So, the "effect size" of food is much more pronounced than exercise. And my understanding (CMIIW) is that as you get trimmer and more fit, the effect size of food will increase even more, while it decreases for activity.

It decreases slightly but not that much. The difference for 50lbs running for 5K is about 50 calories and the difference in BMR is also only about 250 - 300 calories per day depending on sex. However, one interesting thing is that when you have a low BF% you have a higher propensity to add muscle than fat and this is reversed at a high BF%. As well, those with a lower BF% burn more calories per pound of body weight due to having a higher fat free mass index. So nothing is really that simple.

The difference in BMR (only about 250 calories per day) can mean 2 lbs a month weight gain, or 12 lbs a year, without changing diet ... this may be why aging related muscle loss can translate into weight gain creep over a decade.

but anyone who decides to do 0% exercise and lose their weight based on simple calorie reduction (food) is destined to gain the weight back later.

Absofreakinlutely not. Nope. No way. Many have successfully lost weight with just a calorie reduction and kept it off successfully due to not being able to exercise.

The reason why some gain weight back is due to their lack of knowledge when it comes to maintenance.

Wheelhouse15 wrote: »

cerise_noir wrote: »

but anyone who decides to do 0% exercise and lose their weight based on simple calorie reduction (food) is destined to gain the weight back later.

Absofreakinlutely not. Nope. No way. Many have successfully lost weight with just a calorie reduction and kept it off successfully due to not being able to exercise.

The reason why some gain weight back is due to their lack of knowledge when it comes to maintenance.

Well, "some" is more like 90% gain back their weight but that's for everyone. I'm not so sure it's about a lack of knowledge for most but rather a lack of motivation to keep going for the long haul.

Absolutely, this too. I know, for me regarding past weight loss, I had no idea about maintenance and gained the weight back, which also caused me to give up.