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Malloric gives some very good, practical advice....Many diet failures are due to an underestmation of how much you're really eating.
Another source of failure is that you're really an "easy keeper" and can maintain body weight on much lower calorie intake than is considered normal. Those tend to be the T2 diabetics &/or have Metabolic Syndrome.
The general rule of thumb is that it take 10 cal per day to maintain one pound of body weight..To lose weight, take in fewer calories than that.....A 2000 cal diet should maintain a 200 lb weight for the average person (non-athlete/not a manual laborer)
While it's true that carbs stimulate insulin secretion, which stimulates fat storage, and that fat in the diet signals no need to store more fat & suppresses appetite, the most important factor in weight loss is simply to eat fewer calories, regrdless of source.
As noted on other threads-- exercise does little to make you lose weight, but it's a great way to prevent further weight gain....It takes 8 hrs of very hard exercise to burn off one lb of fat, but one hour of exercise means you can eat an extra 500 cal without gaining any fat.
https://www.eatthis.com/healthy-eating/
It will show you the most unhealthy and most healthy items you could order from the menu. Most common restaurant chains. Fast food.
For me, it's lean protein paired with a non starchy vegetable like broccoli, brussels sprouts. Eggs. I'll swap out breakfast for a mug of seasoned bone broth.
A typical day for me, if I’m counting calories is:
Thin slice Dave’s Killer Bread toasted, topped with a fried egg. (168 calories)
Tuna pouch, tomato, apple (285)
Snack, hard boiled egg or 2 oz of cheese (100-200 calls)
Dinner, 4-6 oz of meat or fish, as many vegetables as I want, including small baked potato. Prepared any way, you will still be under 2000 calories.
Malloric gives some very good, practical advice....Many diet failures are due to an underestmation of how much you're really eating.
The danger with that is that many people tend to overcompensate by not eating enough during the day under the guise of being "good," and then end up binging at night. There's a balance between not overeating, but also giving yourself enough filling, satisfying meals and snacks to keep yourself going all day without deprivation.
The danger with that is that many people tend to overcompensate by not eating enough during the day under the guise of being "good," and then end up binging at night. There's a balance between not overeating, but also giving yourself enough filling, satisfying meals and snacks to keep yourself going all day without deprivation.
So true. It’s really surprising how little protein it takes to stick with you for hours, but you can eat carbs all day, and you’re still hungry all the time.
So true. It’s really surprising how little protein it takes to stick with you for hours, but you can eat carbs all day, and you’re still hungry all the time.
We're pretty dissociated from hunger nowadays. Is it really hunger or just wanting that dopamine hit that fires off in the reward center of your brain when you get the Doritos? Are you actually hungry or just bored? Are you actually hungry or you just got bombarded. We're all basically Pavlov's dogs salivating to marketing bells nowadays. You can intellectually know that but the conditioned response doesn't care what you intellectually know. It's going in 2:00 now. Honestly I'm not sure. I think I might be hungry since its a bit later in the day than I normally go before eating but I also have a bit of down time until a 2 o'clock meeting so I might also just be bored. I'm definitely not ravenous, maybe a bit peckish or maybe just bored. I'll survive until 4 or whenever the meeting ends.
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