Weight Loss - What can you do to make it easier? Tips from my own experience/research

[DrSimple]

Hello everyone! I figured it would be nice to spread some of the knowledge I have obtained over the past few years on my own journey of weight loss.

 

I was a very keen athlete in my teens but stopped after entering post-secondary, yet my eating habits did not change. I ballooned up to 300lbs, and then lost 80lbs through my own methods. As fate would have it I ran into health issues and after all that work I was stuck ballooning back up to 300lbs due to medication... But once I was okay again, I got back on the train and have again lost 65lbs so far. So what I have I learned? Read to find out a few interesting tidbits I have found.

 

Alcohol

 

People think alcohol is a big demon when it comes to weight, and it is in a sense. The true problem with alcohol is the food you consume when drinking, not the alcohol itself.

 

When you drink alcohol your body shifts from using it's regular power source (burnt calories from food/fat stores) to energy burned through the conversion of alcohol into energy through your liver. This means that any process of digestion will turn directly into fat stores as your body uses the "easy energy" obtained via the liver from alcohol.

 

This means that you CAN drink alcohol when on a diet just keep to the old swimming rule, only drink 30 minutes after eating. Also do not eat while drinking.

 

If you can stick to this your body will burn off the easy excess energy in terms of body heat leaving you with no extra calories stored.

 

Eggs

 

You can go about various articles talking about superfoods or the best things to eat, I have found that eggs are the most beneficial.

 

For a meal hard boil 3 eggs (add a healthy dose of salt to the water to make the de-shelling easy, it helps separate the membrane from the egg) and eat them plain or with seasoning (I use hot sauce). A large egg has roughly 70ish calories but your body will burn most of those calories off processing and digesting the egg leading to very little net gain

 

Another big benefit is that the egg is a protein, it will leave your hunger more satisfied and for much longer then alternatives.

 

The big myth with eggs is that the cholesterol is a problem, this is false. The cholesterol in eggs is actually quite healthy for you, it is like comparing a natural fat to a trans/saturated fat that is unhealthy. If you eat boiled/poached eggs 2 times a day, your cholesterol will be fine! If you fry them though, then you will run into problems.

 

Intake vs. Output

 

The average person may only expend 150-250 calories for a 30 minute jog, this means that if you truly want to lose weight that being in proper control of your diet is the most effective way!

[DrSimple]

Eating Habits

 

Don't nessisarily be afraid of what you eat, but how much you eat. It is okay to indulge in that 1/2 piece of pie or that piece of chocolate as long as you are offsetting those calories by not eating something else.

 

By forcing yourself to stay away from certain foods as a hard rule, when you break the rule you end up self-shaming. This can break your motivation and send you spiraling out of your dietary regimen.

 

So don't worry about it.

 

Extra Tip: If you are following a strict caloric limit (say 1700 calories/day), it can often be wise to allow yourself at least 1 day a week where you can add a few extra calories to your intake. It can help you keep on track by rewarding yourself.

[FitChick]

I eat everything but I count calories. Lots of online calorie counting websites and software.

 

I need something to motivate me, like an upcoming vacation or pants that are too tight!

[Ruby Slippers]

Put down the fork and get moving, basically.

 

Ugh, my weight has been slowly creeping up this winter, and I need to turn that around immediately.

[Eggplant]

The average person may only expend 150-250 calories for a 30 minute jog, this means that if you truly want to lose weight that being in proper control of your diet is the most effective way!

The math says exercise doesn't do much, but my experience overwhelmingly says it does. The 100 or so calories you burn during the exercise session is only a small part of what exercise does to help, in my opinion. The exercise gets my energy levels up all day, and I am more active and efficient the whole day. I also eat a lot less, because aerobic exercise suppresses my appetite. It also makes me much happier, because of the dopamine, endorphins, and whatnot. This happiness keeps me from eating sweets to self-medicate the blues, which is what makes a lot of people over-weight. On top of that, have you EVER seen a serious runner who was fat? I haven't. They don't exist. Not for long, anyway. So while the math says exercise isn't much help, I believe that equation isn't an adequate summary or model for the true number of calories burnt due to exercise. I find exercise allows me to lose a lot of weight.

 

I also want to add that even 100 calories a day burnt add up fast. It's the every dollar (calorie) adds up concept. Little amounts of over-eating over a long period cause a lot of weight gain, and a little exercise can similarly prevent a lot of weight gain.

Edited December 12, 2013 by Eggplant

[Elias33]

The math says exercise doesn't do much, but my experience overwhelmingly says it does. The 100 or so calories you burn during the exercise session is only a small part of what exercise does to help, in my opinion. The exercise gets my energy levels up all day, and I am more active and efficient the whole day. I also eat a lot less, because aerobic exercise suppresses my appetite. It also makes me much happier, because of the dopamine, endorphins, and whatnot. This happiness keeps me from eating sweets to self-medicate the blues, which is what makes a lot of people over-weight. On top of that, have you EVER seen a serious runner who was fat? I haven't. They don't exist. Not for long, anyway. So while the math says exercise isn't much help, I believe that equation isn't an adequate summary or model for the true number of calories burnt due to exercise. I find exercise allows me to lose a lot of weight.

 

I also want to add that even 100 calories a day burnt add up fast. It's the every dollar (calorie) adds up concept. Little amounts of over-eating over a long period cause a lot of weight gain, and a little exercise can similarly prevent a lot of weight gain.

 

Losing weight is indeed about calories in/out. And while exercise may not appear to do much other than burn calories -aid with the calorie deficit- it does much more than that. Hormonal changes during exercise may indeed make you feel more energetic and positive while at the same time make your body a more effective calorie burner.

[Elias33]

Hello everyone! I figured it would be nice to spread some of the knowledge I have obtained over the past few years on my own journey of weight loss.

 

I was a very keen athlete in my teens but stopped after entering post-secondary, yet my eating habits did not change. I ballooned up to 300lbs, and then lost 80lbs through my own methods. As fate would have it I ran into health issues and after all that work I was stuck ballooning back up to 300lbs due to medication... But once I was okay again, I got back on the train and have again lost 65lbs so far. So what I have I learned? Read to find out a few interesting tidbits I have found.

 

Alcohol

 

People think alcohol is a big demon when it comes to weight, and it is in a sense. The true problem with alcohol is the food you consume when drinking, not the alcohol itself.

 

When you drink alcohol your body shifts from using it's regular power source (burnt calories from food/fat stores) to energy burned through the conversion of alcohol into energy through your liver. This means that any process of digestion will turn directly into fat stores as your body uses the "easy energy" obtained via the liver from alcohol.

 

This means that you CAN drink alcohol when on a diet just keep to the old swimming rule, only drink 30 minutes after eating. Also do not eat while drinking.

 

If you can stick to this your body will burn off the easy excess energy in terms of body heat leaving you with no extra calories stored.

 

Eggs

 

You can go about various articles talking about superfoods or the best things to eat, I have found that eggs are the most beneficial.

 

For a meal hard boil 3 eggs (add a healthy dose of salt to the water to make the de-shelling easy, it helps separate the membrane from the egg) and eat them plain or with seasoning (I use hot sauce). A large egg has roughly 70ish calories but your body will burn most of those calories off processing and digesting the egg leading to very little net gain

 

Another big benefit is that the egg is a protein, it will leave your hunger more satisfied and for much longer then alternatives.

 

The big myth with eggs is that the cholesterol is a problem, this is false. The cholesterol in eggs is actually quite healthy for you, it is like comparing a natural fat to a trans/saturated fat that is unhealthy. If you eat boiled/poached eggs 2 times a day, your cholesterol will be fine! If you fry them though, then you will run into problems.

 

Intake vs. Output

 

The average person may only expend 150-250 calories for a 30 minute jog, this means that if you truly want to lose weight that being in proper control of your diet is the most effective way!

 

What an amazing accomplishment. Agreed with everything you said.

 

However, I would be careful about alcohol as it does a lot more below the surface than one might think. While weight gain may not be directly related to alcohol consumption (due to caloric excess), alcohol does affect energy levels, nutritional absorption, and increases estrogen levels. 3 important factors when getting fit and losing weight (especially for us men). Of course, in moderation, it's all good.

 

Thank you for sharing your wisdom .

[Emilia]

Intake vs. Output

 

The average person may only expend 150-250 calories for a 30 minute jog, this means that if you truly want to lose weight that being in proper control of your diet is the most effective way!

Or you can, you know, put the effort in and go for a proper run to burn more calories. High intesity is key.