Put me in the "works for me" camp. I have a job where I'm super busy and often get tag teamed by customers on lunch hours - I usually miss lunch or have it late. This caused blood sugar / hangry issues. Add in a lot of west coast double IPAs and it adds up. I cant remember when or how I started but 1st it was skipping breakfast then lunch - I now only eat at dinner time. My Dr noticed it 1st at my physical - I didnt even know it was a "thing" at the time.
I've probably been doing it over a year now. I dont really get hungry til the end of the day and dont notice any blood sugar drops or fatigue. I think I finally realized it at the runoffs when my 5XL race suit was really baggy and I could get into my 1XL super expensive fitted suit that I havent worn in years (plus having to add a ton of ballast weight to the car).
I cant really offer any tips - I drink a ton of water & a few black coffees in the morning. I did notice that gatorade zeros help too, I think I must lose salt during the day. But I am on my feet 10+ hours at work so that makes the time go quick.
DrBoost said:
I'm going to hit the gym again tonight. I've been doing 20 mins on the treadmill, then 40 minutes strength training. I like strength training more. I think I'll do all strength training for a while, maybe that'll keep me going for a while longer, to get over this slump/hump.
Another question. A few mentioned counting calories. I tried that, but I just don't know how. I downloaded an app and was tracking my intake. The problem was that some food had such a wide range to choose from, I realized that my calorie counting couldn't possibly be accurate. I know they have apps that let you scan the bar code, which is slick as can be, but I don't eat much processed food, my wife cooks both of my meals every day. Is there a reliable way to count calories?
It sounds like fasting may not be working that well for you. Perhaps switch it up. All weight-loss diets are a variant of 'eat less than you burn', so maybe you will find one that works better for you. If you master the calorie counting, it doesn't really matter what way you go.
Yes to strength training. You may actually want to try mass-building instead. Its similar, but involves more volume. Every lb. of muscle you build increases your basal metabolic rate - no matter what you are doing. Plus, you seem to like it more. You can combine it with cardio (think crossfit-ish) to maintain cardiovascular health if that interests you.
Regarding reliable way to count calores? Make friends with your kitchen scale. Its a pain in the ass. You have to make all of your food yourself though. If someone else makes you a sandwhich, it could be 500cal +/- 200 pretty easily depending on what it contains. What works well for me (when I feel like going through the trouble - usually during a strength training push) is to make a full pot of chili - enough for 8 meals or so. I input all the ingredients, then at the end convert the # of 'servings' to 1gram. Then any time I eat it, I just weigh whatever I put in my bowl and however many grams it is = # of servings.
You are fighting the good fight, congrats on the progress so far. Don't give up. But don't deny yourself good food either *stuffs entire box of dark chocolate milanos into mouth*
Good job on the initial loss. 40lbs is a really significant number.
I lost about 20 lbs during the Covid lockdown. Basically, I sort of fell unintentionally into a IF pattern. Instead of getting up, eating breakfast and heading into work, I got in the pattern of doing what computer work I could do from home in the first few hours of the day. By the time I got that done, it was usually "too late" for breakfast, so I'd just wait to eat until lunch. I've sort of unofficially kept it up now that things are "back to normal". Basically I eat a normal lunch & dinner, and usually some sort of a snack in the evening. Then nothing until lunch the next day except black coffee. I've sort of gotten used to it. Yeah, I get hungry sometimes, but I've actually gotten somewhat used to the feeling. I still need to do WAAAAY more in the exercise part of the equation, but I'll probably stick with the IF because, for me, it really wasn't that hard and carrying around 20lbs less has really helped with joint pain and back issues. Honestly, the thing I miss most is cream in my morning coffee.
I did it a different way for different reasons. I lost about 40 pounds by eating 3 small healthy meals a day and no snacking. No sweets. Lean meats. Cut back on carbs which for me was hard since I love sandwiches. Yes, I was constantly hungry for the first month or so but it did go away once the weight started going away. I've gotten used to the small meal size and don't really indulge in larger meals. Will splurge once in a while and eat something not as healthy but still small quantity. Do find it difficult to skip a meal when the previous meal was small. Blood sugar drop gets to me but then what got me on this diet in the first place was being diagnosed as pre-diabetic. Started this diet at 210 and now 165.
Congratulations on the weight loss so far! As someone who's done IF pretty consistently over the past few years, I understand where you're coming from. I'm currently taking a break from IF, and use the My Fitness Pal app when I'm trying to lose weight. I've found it to be pretty easy to use, and I'm more consistent when I'm tracking my calories.
With IF, the danger is that you're so hungry coming out of your fast that you consume your daily calorie limit in the first hour. I've been there a lot lately, so I'm taking a break.
I can relate. Man can I relate. When I'm skinny and exercising and watching what I eat, I'm freaking hungry. Want fast food and sugar bad. I understand how you feel and wish I had a better answer.
Ive struggled with my weight since middle school. In college I got up to 240 and then down to 165ish after I graduated and was living a very healthy life. Since then I've ballooned back up to 210 at least three times. Then the alarm bells go off and I lose back to 170. The last time I got that skinny, I made it 3 years keeping the weight off. Then the pandemic hit and I got diagnosed with skin cancer and I gave up on eating healthy. Back up to 205. Now on keto and down to 195 in a few weeks. I can't wait until the weather breaks and I can start running a lot of miles. I'll be back to 170 by summer.
Triple digit club member here 
What I've learned over the 17ish years of actually caring and getting fit, to completely falling off the wagon and gaining it back and then doing it all over again (more than once) is.
Diet is what does the most for weight loss. Exercise is merely a "power adder". Find a way to eat that you don't hate.
Almost everything else is better categorized as behavior science than nutrition and/or fitness. As important as the nuts and bolts of weight loss are, it's the loose screws in your head that make the long term difference
pheller
UltimaDork
2/8/21 9:58 a.m.
What's the science behind sugar substitutes? Everyone always says "your body still think they are sugar" but does it really?
I can't quit sugar cold turkey, but I need to. I don't put sugar in coffee, don't drink soda, don't really eat sweets most of the time, but when I do I binge on them. The ole' "hey its the weekends I'll just have some ice cream. All the ice cream." My wife, who doesn't like really sweet stuff, thinks I eat too much sugar. I think she eats too little. Fact is however, I still like sweet stuff, whether its real sweet or fake sweet.
pheller said:
What's the science behind sugar substitutes? Everyone always says "your body still think they are sugar" but does it really?
I can't quit sugar cold turkey, but I need to. I don't put sugar in coffee, don't drink soda, don't really eat sweets most of the time, but when I do I binge on them. The ole' "hey its the weekends I'll just have some ice cream. All the ice cream." My wife, who doesn't like really sweet stuff, thinks I eat too much sugar. I think she eats too little. Fact is however, I still like sweet stuff, whether its real sweet or fake sweet.
For now, a calorie is a calorie is a calorie is a calorie. If you don't have any metabolic/hormonal issues, don't overthink it.
The science community is seeing increasing evidence though that it may not be exactly true as we believed. Not enough to make a definitive statement, but it appears that our bodies do not metabolize what I believe is called "mechanical sugar" (i.e. table sugar, HFCS) the same as we do "natural sugar" (glucose, the fructose that is naturally in fruits, etc.). What that means right now is nothing, more research is necessary. I think it is very highly possible, but more likely it is just that when it is removed from the diet it forces you to eat healthier because you're making your own food at that point.
If you don't have an off-switch, then consider getting single serve containers, and keep them somewhere where it is not convenient. If you have a garage or basement fridge, put the ice cream there. It is the reason that when I want Cheetos, I'll go buy a single serve mini bag for $1.00, even though I can get a bag with 10x the Cheetos for only 2x the price. I'll eat all of the Cheetos available once I start, but my fix will be satisfied with only a small amount.
Id like to thank all y'all for this thread.
I started this journey about two weeks ago, with trying to cut out snacks, watch portion sizes, and at least walk for a mile or so every day. I didn't weigh myself at the beginning. However, subjective assessment was: pants no fit, cant see feet without bending a LOT, out of breath going from shop to house via a flight of stairs, xxl shirts tight and don't cover gut, stupid high blood pressure, etc.
I gotta admit that this E36 M3 SUCKS. im glad to know it will get somewhat better. The diet part is actually the hardest part for me, as i constantly sback being stuck at the desk now. Im at least eating less snacks, and when i do they are healthier. Same with smaller meals.
However, didn't do so good with walking or snacking this weekend. I know that clearing woods and running chainsaw and fixing fridge and scrubbing baseboards and cabinets were exercise, and i couldn't walk in the rain, but i still beat myself up over it.
Anyway, back to lurking. Glad to be able to read y'alls experience, strength, and hope.
I don't have much to add except that I find January and February absolutely awful times to try and lose weight. Keep at it and don't get down on yourself. I think if New Years was July 1, most people would actually have success with their weight resolutions.
For whatever reason, I seem to slowly lose weight from spring till Thanksgiving. I'll gain about 5 lbs from thansgiving/christmas/new years, and then another 5 in Jan and Feb (from I have no idea what). Then I will slowly lose the 10 lbs over the rest of the year.
Maybe it's spending more time outside, maybe it's food choices, etc. All I know is that it has been pretty repeatable for me. I'm starting to think that humans actually carry weight in response to environmental inputs - like I keep some extra weight around because it is cold - but that's probably just me making a good lie to myself.
This year I've added pull-ups to my "do 50 of something every day" workouts. Started January able to do maybe 6, last night I did 10 in a row. But my weight has actually gone up some, and my arms and back don't look/feel any different. So I know significant changes are happening, but I can't detect them yet other than on the bar.
TLDR: Keep at it, changes are happening and other things may be masking them. You will reap the benefits when the weather warms up.
mtn (Forum Supporter) said:
pheller said:
What's the science behind sugar substitutes? Everyone always says "your body still think they are sugar" but does it really?
I can't quit sugar cold turkey, but I need to. I don't put sugar in coffee, don't drink soda, don't really eat sweets most of the time, but when I do I binge on them. The ole' "hey its the weekends I'll just have some ice cream. All the ice cream." My wife, who doesn't like really sweet stuff, thinks I eat too much sugar. I think she eats too little. Fact is however, I still like sweet stuff, whether its real sweet or fake sweet.
For now, a calorie is a calorie is a calorie is a calorie. If you don't have any metabolic/hormonal issues, don't overthink it.
The science community is seeing increasing evidence though that it may not be exactly true as we believed. Not enough to make a definitive statement, but it appears that our bodies do not metabolize what I believe is called "mechanical sugar" (i.e. table sugar, HFCS) the same as we do "natural sugar" (glucose, the fructose that is naturally in fruits, etc.). What that means right now is nothing, more research is necessary. I think it is very highly possible, but more likely it is just that when it is removed from the diet it forces you to eat healthier because you're making your own food at that point.
If you don't have an off-switch, then consider getting single serve containers, and keep them somewhere where it is not convenient. If you have a garage or basement fridge, put the ice cream there. It is the reason that when I want Cheetos, I'll go buy a single serve mini bag for $1.00, even though I can get a bag with 10x the Cheetos for only 2x the price. I'll eat all of the Cheetos available once I start, but my fix will be satisfied with only a small amount.
My non-scientific approach is that if I'm going to have to deal with the taste of aspartame or other chemical nonsense, then the food isn't even worth eating. I'd rather have nothing that have to drink a diet coke. yuck.
and yes, I fully realize this is a very lucky position to be in.
If calorie counting is difficult to do, consider Weight Watchers. My wife did that and had very good results.
However, I know many people do not have as good of results as she did. My non-scientific survey also seems like men often don't do quite as well on it as women. She may also be a-typical because she is not pre-disposed to weight the way many people are, and mostly just needs a program to follow to keep her honest and on track. Or she could be atypical because when she is on a program she follows it TO THE LETTER.
WW points aren't just shorthand simplified calorie counting though. They are not analogous to calories. It's more a tool to portion control and pay attention to less healthy foods and encourage getting calories from healthy nutrient-rich foods. So things like eggs and whole fruit will frequently be 0 points. For anything with points, you still need to actually pay attention to actual portion sizes.
In reply to Beer Baron :
I loved WW, and I recommend it to anyone trying to lose weight. I didn't do any meetings, I just used the points app. I also did it with my wife, and she was also successful. I would have been really hard for just one of us to do it and not the other.
The example I always give is it is way worse to eat 5 cookies than 5 hard boiled eggs - and way more common to eat 5 cookies. That's why cookies have WW points and eggs are pretty much free. The app reminds you to reach for an egg when you are hungry and not a cookie.
In reply to Robbie (Forum Supporter) :
I dunno.
I can eat 50 eggs.
There are a lot of really sweet tasting whey protein powders on the market that might help with the candy cravings and overpowering hunger. That's what helped me hit my target weight in the fall of '18. If I was starving and craving sweets I'd mix a scoop of whey with a glass of water and it would help me make it through to my next alotted meal time.
Sugar is the devil. With carbs, pay attention to glycemic index. Eat all the veggies you like.
Eat breakfast an hour after you get up. Nothing within three or four hours before going to bed.
Stay active.
The_Jed said:
There are a lot of really sweet tasting whey protein powders on the market that might help with the candy cravings and overpowering hunger. That's what helped me hit my target weight in the fall of '18. If I was starving and craving sweets I'd mix a scoop of whey with a glass of water and it would help me make it through to my next alotted meal time.
Can you give me some examples, brands or whatever?
Thanks for the reminder about WW. I've been meaning to try it for a while. If it helps me with portion control, I'm in!
DrBoost said:
Can you give me some examples, brands or whatever?
My go-to is Ascent whey protein. The Chocolate-Peanutbutter is my favorite. It's sweetened with Monkfruit extract and Stevia (I hate most artificial sweeteners, especially aspartame). It doesn't pretend to be a milkshake or anything other than flavored whey protein, but I prefer it that way. It is what it is and tastes pretty good.
Ghost Protein has some flavors that are really good. The Nutter Butter is especially tasty. Chips Ahoy was good as well. Coffee ice cream was pretty tasty, but has caffeine, and it was affecting my wife if she drank it in the afternoon. They have a lot of flavors I really dislike though. Like a whole line that are meant to taste like cereal milk or pop tarts. Wife likes cereal milk, but we both agreed the "Toaster Pastry" flavor was disgusting.
If I want my protein shake to be a bit more decadent, I add a tbsp of PB2, powdered peanut butter into the mix. That's actually really nice.
Weight is just a number, do you look and feel the way you want? Are you close? If so the advice on trying to get to maintenence mode are spot on.
I have been on a similar journey over many years after putting on some pounds when my kids were little and trying to trim most of that back. At most I was about 230lbs and now hanging around a decently fit 190-200lbs depending on my mix of lifting and running (no gyms lately so a little less muscle than normal).
Things that have helped:
- Few simple high protein, mid fat, not huge calorie breakfast and lunch (lots of natural nut butters, eggs, lean meats, whole grain breads, veggies)
- 7-10 dinners that can be rotated for variety that have a good mix of different foods, lots of lean meats, beans/legumes, veggies to go with
- BLACK coffee (you get used to it, I didn't think I would, so captain skeptic here)
- Exercise that I enjoy - I really like high intensity weight training but haven't gotten a chance to lately but it's fast and hard and over, different than normal weights where you spend hours in the gym, I have been running 5-6 days a week now that I can't lift the way I want and that's been filling in but my quads are big and my arms have shrunk. key point is find what you like and do that as often as you can
Hope that helps and good luck with your journey.
In reply to DrBoost :
Optimum Nutrition is my usual go-to protein, they taste good and have great macros. One scoop has 1.5 grams of fat, 4 grams of carbs, and 24 grams of protein at 130 calories. I usually get vanilla ice cream flavor or some variant on that theme but once in a while I try something new (would not recomend cookies and cream from O.N. but Mocha is a good one) MusclePharm has a decent whey blend in cookies and cream flavor that tastes pretty good.
Syntha-6 had a vanilla ice cream flavor that honestly tasted like a vanilla ice cream shake but, it had more fat, sugar and carbs than most whey proteins.
GNC has a brand of whey isolate (more easily digested than concentrate and with fewer farts) that's kind of expensive and has a dumb name but, it tastes great and has lots of aminos; amplified wheybolic extreme 60.
mtn (Forum Supporter) said:
Beer Baron said:
In reply to Robbie (Forum Supporter) :
I dunno.
I can eat 50 eggs.
Nobody can eat 50 eggs!
Really, we're going there?
