It really is this simple, and this hard. It's not about what's going on under your ribcage. It's about what's going on between your ears.Not eating as much, as you did before.
Capt
It really is this simple, and this hard. It's not about what's going on under your ribcage. It's about what's going on between your ears.Not eating as much, as you did before.
Capt
Weighing food is a lot less faff than firing up Excel. But maybe that's just me. I keep a book, I avoid the computer.What worked for me a few years ago when I lost quite a lot of weight was the "keep good records" suggested by John Phillips above. For the last 10 years I've kept records and graphs in Excel of daily weight and long term weight, but that alone doesn't work though it gives me the whole picture. Weighing portions definitely helped - keeping track of calorie intake because if you don't it can be deceptive. But I didn't find that to be sustainable - too much faff.
That's why I eat 2/3 of what I think and write down what that is. Pasta and rice are equivalents. Potatoes - you can have 150g of potatoes for every 100g of rice. Bol, chilli, curry, beef stew, shepherd's pie are all interchangeable. Do they all have the same calorie count? Hmm. Perhaps not precisly, but yeah, close enough. Don't overthink it. Calories are an approximation, but an approximation that works.I think simplification is very useful. Eat the same breakfast every day so you know the calories. And simplify the other meals which you vary so you know their calories too.
Good plan. The extra calories will be from the oil content in the sesame seeds. But I make all bread interchangeable, the difference gets lost in the noise.What I've found useful is sesame bagels e.g. with eggs in the morning, and cinnamon and raisin bagels as dessert or snacks, often just half a bagel. Those are sweeter and you feel quite sated. No butter/spread with bagels. One alternative is crumpets which are lower calorie - 176 rather than 230 for a sesame bagel for 100g.
I'm not sure that a Med diet is more work. One of my favourites is a Med style stew, with chicken or lamb, tomatoes, peppers, tin chickpeas, anything else I see fit. I might add Moroccan style spices, or not. Serve with couscous or rice. Go big on the veg and light on the meat. 130g/200g, in the diary, it's tasty, wholesome and nutritious. You are eating more vegetables and less meat, and its visually interesting.A Mediterranean diet is nice, but it's more work. But the tomatoes and fruit bit is easy and sustainable.
One of my favourites is a Med style stew, with chicken or lamb, tomatoes, peppers, tin chickpeas, anything else I see fit. I might add Moroccan style spices, or not. Serve with couscous or rice.
Alcohol is our problem but we have reduced this and still working at it.[/I]
Well done. I have mine where I want it but it takes work.As a lifelong healthy lifestyle person who has maintained his adulthood 78kg body weight for 35 years I would say:
Absolutely. Eat normal food that you like.a) Avoid forget fad diets. Plenty of them will work short term to lose weight. But they unhealthy and cannot be sustained for long.
Agree, but days off are important to keep your sanity.b) Choose a diet with a calorie level that you can sustain forever and which maintains your desired body weight, ie not a crash/fad diet with large calorie deficit. Stay on this diet for the rest of your life. You can vary its content, but not its calories. You will never feel hungry, always have good energy levels and will always look the way you want to look as well as always having the healthy benefits of being at the correct weight. Can you see the recurring theme, the sustainable diet gives its benefits everyday and for the rest of your life, no yoyoing on and off the fad diet.
A sustainable diet for me consists of "real" food.c) I agree with what others have said. Calorie content is more influential than activity level on your bodyweight.
d) This sustainable (but very healthy) diet is devoid of processed food, low in sugar, low in high glycemic index carbs, low in salt. Most of your calories will come from plant based fats and low glycemic index carbs.
Hallelujah! If only more people appreciated this.The blanket statement that carbs are bad is not true,
Nutritionists still do recommend this. They recommend real food over a manufactured product. Protein bars, protein shakes? No. A cheese sandwich, a glass of milk.its the sugary/high glycemic index carbs that are bad. You'll need protein too, avoid the high fat animal sources. This is not some special diet that was invented by click bait, monitarisatition motivated internet gurus, its what any honest nutritionist would have recommended to you for decades and its available for free all over the internet on sites like those put up by the NHS.
As a maximum. I dont ever lose more than 500g a week. If you calculate the calorie content of fatty tissue, 500g of it is worth about 2500 kcal, which is an adult male's approx demand. So you need to eat only 2500 x 6 kcal over the week to get there.d) Monitor your weight loss and make sure its slow, say 1kg a week, no more. If you lose weight faster than this you'll be throwing away good mass that comes from higher bone density and muscle (another nail in the fad diet coffin).
If you calculate the calorie content of fatty tissue, 500g of it is worth about 2500 kcal, which is an adult male's approx demand. So you need to eat only 2500 x 6 kcal over the week to get there. That's around 2200 cal a day. Lose twice that, 2500 x 5 kcal is 12,500 a week, or less than 1800 kcal a day. That's tough. Lose 3 times that, forget it.
Such a high level of concurrence from two people who have "cracked it". We both can't be wrongWell done. I have mine where I want it but it takes work.
Absolutely. Eat normal food that you like.
Agree, but days off are important to keep your sanity.
A sustainable diet for me consists of "real" food.
Hallelujah! If only more people appreciated this.
Nutritionists still do recommend this. They recommend real food over a manufactured product. Protein bars, protein shakes? No. A cheese sandwich, a glass of milk.
As a maximum. I dont ever lose more than 500g a week. If you calculate the calorie content of fatty tissue, 500g of it is worth about 2500 kcal, which is an adult male's approx demand. So you need to eat only 2500 x 6 kcal over the week to get there.
That's around 2200 cal a day. Lose twice that, 2500 x 5 kcal is 12,500 a week, or less than 1800 kcal a day. That's tough. Lose 3 times that, forget it.
I am on 3100 calories per day. BUT, what is right for me has no relation to what's right for you.What would you guys suggest as a daily kcal number for a sustainable diet for an adult male? I'm thinking around 1800kcal?
One trick is to eat whatever you like, but to only eat when you feel hungry and to stop eating as soon as your hunger subsides. Hypnotherapy may help you develop the skill to be aware of your hunger sensations and to develop the willpower to control your eating.Please post your diet recommendations for long term weight loss. A diet that is comfortable and achievable.
And also how to do it in the wider sense. e.g. weighing yourself, using a diet coach, counting calories etc.
I think wine with meals is probably a no-no because once a bottle is open...... you know the rest.
A very small whisky before lunch is nice. And for beer, a 330ml bottle a day isn't the end of the world.
Vegetarian is already a good start, and easier to achieve without frustration (which induces jumping on sweets or burgers). If you cook well, Indian cuisine works well without meat, chances are you will need much less meat, or none at all.Go vegan. Not counting anyone who's just become vegan, I reckon you'd be lucky to find more than a handful of overweight vegans per hundred, quite possibly just one or two, and quite possibly much less than that.
My weight is usually between 10 stone 7 to 10 stone 10, sometimes less but I've not been 11 stone or more since I became a vegan 4 years ago. I mean, I could eat loads and loads of food for days on end then bam, big jobbie and I'm back to being where I was before. It's remarkable how hard it is to put on weight when you're a vegan.
Fwiw, I weighed 11 stone 10 before I became vegan, with my heaviest ever at 12 stone 4. It's like being vegan makes your body find its natural operating weight and it just stays within a narrow window of a few pounds above or below that ideal.
Please post your diet recommendations for long term weight loss. A diet that is comfortable and achievable.
And also how to do it in the wider sense. e.g. weighing yourself, using a diet coach, counting calories etc.
PS only you can do this ...diet coach, a waste of money... counting calories, a waste of time...
This is roughly along the lines that I followed too, although I kept at it all week, every week.Day 1...Breakfast...pint of Slimfast, with milk, any flavour. No snacks in between.
Dinner...Pint of Slimfast . No snacks in between.
Evening meal... eat normally - try to have the evening meal finished before 7:00pm
Day 2 Repeat Day 1
Day 3 repeat Day 2
Eat normally for the rest of the week. Repeat ad infinitum...
Exercise...Exercise...Exercise. Very minimum, a brisk 30 minute walk, every other day, from now 'til ye die... If ye cannot even do this very minimum then ye'll die much younger than you or yer family expect and the wood for yer coffin'll be very expensive...
PS only you can do this ...diet coach, a waste of money... counting calories, a waste of time...Ye don't havetae beat yourself with a birch rod, ye don't havetae have this at the front of yer mind always..
PPS ye can make Day 1 Mon/Tue/Wed, keeping the weekend free.