The Porkchop Express said:

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NoahAg said:

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infinity ag said:

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Wolfpac 08 said:

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Eat clean and you don't have to worry about doing gimmicks like "intermittent fasting" and the like - whole foods (if you can't find it in nature, don't eat/drink it)

Breakfast - 6 eggs
Lunch - chicken, broccoli, potatoes
Dinner - salmon, broccoli, potatoes

Eliminate Sugar…it's poison

Gym 4-5 day/week - 1 hr/day - mix of cardio and weight training

Belly fat will be gone within 6 weeks (depending on your current situation)

Stop trying to outrun a bad diet with bad diets

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I have a problem with sugar. I love it. That is what I need to conquer. I have given up soft drinks and ice cream for all of 2024, but I am open to other sources of sugar. My mom gave me an earful about it recently.

Thanks for your suggestions.

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Remember, sugar is not just sweets. Sugar is carbs, pasta, grain, bread, etc. Cut out grain and processed foods and you'll see a difference.

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When you stop eating bread and pasta for a long while, eating a piece of bread feels like eating a chocolate cupcake.

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You are right. It's all relative.
There was a time in my 20s when I would put in 4-5 spoons of sugar in my coffee. Then I got married and my horrified wife cut it to 1/2 spoon. It tasted terrible, but then it was not too bad. From then if I had 2 spoons it felt too sweet. So it is all relative.

Skipped breakfast and lunch yesterday. Had a moderate dinner.
Skipped breakfast and lunch today as well.

Feel lighter and less "pressure" inside already. I will try to do it all week.

Brian Earl Spilner said:

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The most important thing is remembering that your diet has infinitely more effect on you than whatever exercise you do.

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Wiser words have never been said before.

To lose weight one needs to figure out how to eat less/clean while changing nothing else. Most impact.

infinity ag said:

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The Porkchop Express said:

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NoahAg said:

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infinity ag said:

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Wolfpac 08 said:

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Eat clean and you don't have to worry about doing gimmicks like "intermittent fasting" and the like - whole foods (if you can't find it in nature, don't eat/drink it)

Breakfast - 6 eggs
Lunch - chicken, broccoli, potatoes
Dinner - salmon, broccoli, potatoes

Eliminate Sugar…it's poison

Gym 4-5 day/week - 1 hr/day - mix of cardio and weight training

Belly fat will be gone within 6 weeks (depending on your current situation)

Stop trying to outrun a bad diet with bad diets

---

I have a problem with sugar. I love it. That is what I need to conquer. I have given up soft drinks and ice cream for all of 2024, but I am open to other sources of sugar. My mom gave me an earful about it recently.

Thanks for your suggestions.

---

Remember, sugar is not just sweets. Sugar is carbs, pasta, grain, bread, etc. Cut out grain and processed foods and you'll see a difference.

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When you stop eating bread and pasta for a long while, eating a piece of bread feels like eating a chocolate cupcake.

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You are right. It's all relative.
There was a time in my 20s when I would put in 4-5 spoons of sugar in my coffee. Then I got married and my horrified wife cut it to 1/2 spoon. It tasted terrible, but then it was not too bad. From then if I had 2 spoons it felt too sweet. So it is all relative.

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I stopped drinking soft drinks 25 years ago. Even smelling a coke now seems gross. I was putting down 3 or 4 a day in my early 20s

I had a Dr Pepper at breakfast every morning for a long time.

I had a coke and a bag of peanut m&ms for breakfast from the Reed McDonald vending machine every morning during summer semester 95.

I picked up the Coke habit in College Station. I never drank water, just drank Coke. Actually I was cheap so it was A+ Cola, not Coke. Breakfast was Froot Loops with LOT of extra sugar. Or Conrn Flakes with lots of sugar.Was in my 20s so not a problem.


Then as a single guy I did the same thing except I had money to do more of it. Then after the wife came, I reduced it to 1 a week for about 20 years.

1 can a week is still a lot. Hence the abrupt cut since Jan 1 2024. Intended for a month but carried on for 10 months. I'm proud of myself. Never gone without soda for 10 months since I was maybe 5.

aznaggiegirl07 said:

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Wolfpac 08 said:

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Eat clean and you don't have to worry about doing gimmicks like "intermittent fasting" and the like - whole foods (if you can't find it in nature, don't eat/drink it)

Breakfast - 6 eggs
Lunch - chicken, broccoli, potatoes
Dinner - salmon, broccoli, potatoes

Eliminate Sugar…it's poison

Gym 4-5 day/week - 1 hr/day - mix of cardio and weight training

Belly fat will be gone within 6 weeks (depending on your current situation)

Stop trying to outrun a bad diet with bad diets

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this sounds like a bad diet

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I disagree- it's a pretty high protein/high complex carb diet with lots of fiber and pretty high-volume, filling foods..

Why do you think it's bad?

It's crazy once you stop drinking sodas, after that first few weeks you don't miss them. We get the little mini ones now and even those I can barely out down half.

Wolfpac 08 said:

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Eat clean and you don't have to worry about doing gimmicks like "intermittent fasting" and the like - whole foods (if you can't find it in nature, don't eat/drink it)

Breakfast - 6 eggs
Lunch - chicken, broccoli, potatoes
Dinner - salmon, broccoli, potatoes

Eliminate Sugar…it's poison

Gym 4-5 day/week - 1 hr/day - mix of cardio and weight training

Belly fat will be gone within 6 weeks (depending on your current situation)

Stop trying to outrun a bad diet with bad diets

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Serous question.

How much chicken, salmon and potatoes?

6 eggs for breakfast is easy to measure!

How is intermittent fasting a gimmick but eating 3 meals a day isn't?

Dy/Dx:


Anyone tried intermittent fisting?

Ogre09 said:

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Dy/Dx:


Anyone tried intermittent fisting?

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I would've gone with intermittent farting, but I guess I'm just a high brow kind of guy.

Claude! said:

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Ogre09 said:

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Dy/Dx:


Anyone tried intermittent fisting?

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I would've gone with intermittent farting, but I guess I'm just a high brow kind of guy.

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Seems closer to low brown.

Proposition Joe said:

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Claude! said:

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Ogre09 said:

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Dy/Dx:


Anyone tried intermittent fisting?

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I would've gone with intermittent farting, but I guess I'm just a high brow kind of guy.

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Seems closer to low brown.

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Only if it turns out I couldn't trust it.

Wolfpac 08 said:

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The real key is moderation with everything. Sugar is very hard to eliminate (it's sooo good) - but try by getting your sugar fix in naturally occurring ways (bananas, apples, strawberries, etc) - maybe don't avoid foods with sugar altogether, but instead look for snacks where there is no added sugar

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This. Once you start to eat a healthy diet then fruits taste amazing and helps the sugar craving. My two 'sweet treets' that aren't fruit is I will eat a single chocolate covered strawberry (TruFru - if you know you know) after dinner, and I'll add honey to Greek Plain yogurt with blueberries and light granola.

This is what I've found to be effective for me after a lot of failed experiments.

1. Google "TDEE calculator." This will give you a good idea of what you're burning every day. These use a basic "how much are you exercising" factor. Be conservative in your estimate. It won't be super precise but will be close enough.

2. Track your food. This is pretty easy if you eat mostly the same stuff all the time. Even if you eat a bunch of different stuff it's not that hard. Get a food scale and use weight when you can.

3. Look at your TDEE and decide how fast you want to lose weight. If you want to lose 2 lbs a week, you're going for a 1000 calorie daily deficit. 500 daily deficit for 1 lb a week.

---------- If you stop here, this is enough to lose weight ----------

4. Get enough protein. 1 g per pound of goal body weight is plenty for almost everyone trying to lose weight.

5. Lift weights. If you want to lose FAT then lifting weights and eating enough protein will minimize muscle loss.

6. Walk a lot. You've gotta walk a TON before it starts becoming a problem. Good way to burn some extra calories without having to think much about recovery. Also won't mess with your weightlifting workout.


If you do this, it'll melt off predictably and according to the arithmetic. Personally I started getting results when I stopped trying to navigate complexities and nuance that doesn't exist. Basically every success story with staying power I've ever heard is similar.

Other things that will enhance this further.


- Get plenty of high quality sleep. This is a rabbit hole all its own.

- Maximize the amount of calories you're getting from high quality whole foods. Thermodynamically 100 calories of candy corn and 100 calories of fruit have some similarities. Intuitively we all know the latter is better for you.

- Eat plenty of fiber. Eat lots of plants, especially vegetables.

Re: fasting, I think there are lots of health benefits. Some magic that happens to make you lose weight a lot faster doesn't seem to be one of them.

Where I think it helps a lot of people is compliance with your plan. I am not a big breakfast person and on a calorie deficit I would much rather eat a couple of substantial meals then several very small ones. Also seems easier to track. Whatever eating pattern makes it easiest to stick to the plan seems to be the right call when it comes to weight loss.

Other health benefits may be a different story. A lot of the longevity people are really into fasting. Something about being good for your cells and defense against aging or something.

Quote:

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Serous question.

How much chicken, salmon and potatoes?

6 eggs for breakfast is easy to measure!

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Depends on your goal - my goal was fat loss and muscle gain. My full diet was:

4am (pre workout): half cup of oatmeal (cooked in water) mixed with 3/4 cup whole fat Greek yogurt

6:30am (post workout): Whey Protien shake - 2 scoops (50ish grams) mixed with 10oz almond milk (unsweetened)

8:30am: 6 eggs (whole eggs, scrambled - nothing added)

11am: 6-8oz chicken breast (baked, avocado oil, dry seasoning, no sauce) - 8-9 oz broccoli (avocado oil, salt, pepper - oven) - 1 large red potato (cubed, avocado oil, salt, pepper, Italian seasoning - oven)

3pm: whey protein shake (same as above)

6pm: half pound salmon filet (only dry seasonings, no sauce) - 12 oz broccoli (same as above), 2 large red potatoes (same as above)

9pm: casein protein shake (same as above)

Cut alcohol out completely - only drinking water (1.5-2 gallons/day), coffee and unsweet tea (on occasion)

1 cheat meal per week - usually Saturday night

I've been reading a bit about fasting, and it seems like an occasional 24-hour fast could be a good way to work towards your fat loss goals. Apparently, after about 12-16 hours without food, the body starts using stored fat for energy.

Day 3 of morning to evening fasting. I have dinner at 8pm and a light snack at 6pm and just a coffee at 7am and lots of water. Nothing else. 22 hours without solid food every day this week.

I get cranky around now (2pm) but am able to ride through it. By the time 6pm arrives, I don't really feel hungry.

I just have a coffee in the morning. I plan on doing this for 2 more days. I've lost a few pounds in Nov already. I don't care about weight number, I want to lose 2 inches of waist size. For that some tummy fat needs to melt away.

That's awesome that you're seeing results! Keep it up!

Wolfpac 08 said:

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Eat clean and you don't have to worry about doing gimmicks like "intermittent fasting" and the like - whole foods (if you can't find it in nature, don't eat/drink it)

Breakfast - 6 eggs
Lunch - chicken, broccoli, potatoes
Dinner - salmon, broccoli, potatoes

Eliminate Sugar…it's poison

Gym 4-5 day/week - 1 hr/day - mix of cardio and weight training

Belly fat will be gone within 6 weeks (depending on your current situation)

Stop trying to outrun a bad diet with bad diets

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If you have a problem with blood sugar, diabetes, or are trying to go low carb- stay the heck away from potatoes. Eating them multiple times a day every day increases your risk for blood sugar issues. Heck, a medium baked potato will raise your blood sugar more than a glazed donut, a handful of jelly beans, or a soda will.

Wolfpac 08 said:

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That's awesome that you're seeing results! Keep it up!

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My wife talks about sugar spikes and the need to avoid them. I have to look into that a bit.

infinity ag said:

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My wife talks about sugar spikes and the need to avoid them. I have to look into that a bit.

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Then you need to look at the gycemic index for the foods you are eating. You may think you are eating healthy, but a lot of fruits and vegetables have a high GI and can make your sugars spike like crazy.