Help with weight

Isaiah4verse1 · 2016-03-18T18:55:56+00:00

Cut back on carbs.

Seriously, that's the key. Most people eat & drink WAAAY too much in terms of carbohydrates (sugars, starches -- that means everything from soda pop, to breakfast cereal, to breads and pasta, to various forms of potatoes, and even fruits -- plus of course alcohol is "sugar").

Basically we eat very much like a bear does during the peak of summer & fall -- putting on layers of fat. With bears, it is entirely understandable, because they go into hibernation and their body then slowly uses that fat up during the long winter months. (Problem is, humans don't do the second part. I mean when was the last time YOU hibernated for multiple months?)

So basically switch your meal plans to reduce/eliminate the carbs.

Breakfast -- ditch the cereal (skip the pancakes, waffles, french toast, or indeed ANY toast) and go for eggs & bacon/sausage instead. Interesting side effect of this is that -- because you've got sufficient (satiating) fats/proteins in your gut instead of "quick to digest" sugars/starches -- you probably WON'T find yourself wanting a "snack" at 10 AM, and your stomach WON'T be groaning for a massive meal at noon.
Lunch -- watch out for the temptation to eat starches (potatoes), or breads as part of some sandwich -- if you consumer anything with "carb" then try to switch to some tortilla-wrapped thing, and watch out for sweet-sauces on meats (sweet = heavy sugars = carbs...)
Supper/Dinner -- how about a nice STEAK (or pork chop, or chicken, etc -- and DON'T trim off the fat, the fat's the best part). Seriously, despite all of the bullshit negatives that you're being sold/told about meats, you're actually a helluva lot better off having a small steak (and toss on some sauteed onions, green peppers, mushrooms, etc), than you are having some "pasta salad".

Carbs are great when you need FAST energy... assuming you actually NEED & USE it (i.e. heavy physical labor, etc); but if you don't then the body decides it's gonna "store it up" for later (TADA fat!)

Go search and read the stuff by Gary Taubes (there's even some decent video talks by him).

You don't have to go to some insane "paleo" extreme -- just switching AWAY from carbs and over to more proteins & fats -- and over a matter of a few months, you'll start to see your weight slowly & steadily go down.

Also be careful with "exercise" -- nothing wrong with it, and in fact everything RIGHT with it -- but the problem is that it just makes most people HUNGRY, so then they inevitably fill themselves up with carbs (either before and/or after)... worst of all are the so called "sports drinks", yeah you're "re-hydrating" but you're also consuming a shitload of sugar.

EDIT: I was basically at around your current weight (170+ and I'm average height/build, so the extra weight was mainly my "gut") when I quit my last/final full-time commuting employment job. Starting working from home, and being more conscious of my life, including doing more (basically ALL) of my own cooking -- moreover found out that my old rationale for NOT cooking things like breakfast was complete bullshit (eggs & sausage takes 5 minutes to make, and you DON'T really have to "hatch" the things, put the pan on medium & go brush your teeth, etc) -- in fairly short order I was back down to about 150 pounds less than 6 months later, the following summer, doing a bit of day-hiking & biking, swimming etc (but making certain I didn't "treat/reward" myself with carbs afterwards), and I was back down to my early 20's weight range of 135 to 145 lbs.

No calorie-counting, no special "diet foods" or protein shakes/powders, no major "exercise regimen", no other bullshit either... just cutting back on breads, potatoes and other carbs (and I'm not talking total "deprivation" just reducing amounts, even simple things like cookies; if I want a cookie as a snack, fine... no problem; but really ONE cookie eaten slowly is as satisfying as 1/2 dozen cookies that are "inhaled"; likewise, once I'd dropped most of the weight, well I kind of missed buttered toast with my breakfast, so now I have A slice again... but really 1 slice is enough, I don't need 2 slices, and a little bit of jelly rather than a big GLOB of the stuff tastes just as good).

Diogenes-- · 2016-03-18T18:56:09+00:00

Lift properly and you'll never look back. It raises testosterone levels which makes you feel good, and makes your body produce endorphins which also make you feel good. Not to mention it makes you stronger, more muscular and helps you burn fat, which makes you feel good =)

Do a 5x5 program with freeweights, this is essential. If you go into it without a plan, use machines or do a bunch of arm and ab stuff you'll get shitty results and be one of those guys saying "it doesn't work for me, I have bad genetics".
Eat enough calories. Tdee +500, or about 2500-3000 per day. Calorie tracking phone apps are great for this.
Include in your diet enough protein (1g / lb. lean mass, or 100-150g / day), and don't skimp on the fat, testosterone synthesis requires fat in your diet.
Cut back on carbohydrates. Eliminating them entirely is difficult but try not to eat any junk / fast food, pasta, cereal, sweets, white potatoes in any form, or bread in any form (including, unfortunately, pizza). If you have to drink alcohol, just have a drink or two once a week. Drink only water and unsweetened coffee / tea.
Get enough sleep. It's crucial to lifting success but often overlooked. Get the twilight app or any other means of reducing blue light from your tv, phone, tablet, laptop, etc. Get in bed early, turn off the shit that's on tv and snooze 8 hours a night.

AYoungMgtow · 2016-03-18T18:29:32+00:00

/r/fitness

You don't have to go crazy for fitness, but that sub will give you the right idea. Start by watching what you eat and start getting some exercise at least every other day. Start with simple body weight exercises, dumbbells, or an activity.

mgtow_ · 2016-03-18T18:46:01+00:00

/r/loseit

CICO - Calories in calories out

I'm using myfitnesspal, a fitbit, and a wireless scale to track my weight/food intake/activity.

As long as you eat less than you burn, you'll lose weight.

wellheytherefreckles · 2016-03-19T02:09:07+00:00

Calorie counting. Use my fitness pal, lost 28 pounds in 3 months.

mgtowguynow · 2016-03-18T18:32:12+00:00

Drink a low-cal caffeine drink and go for walks while drinking it.

Works on my end.

scarredlife · 2016-03-18T18:39:07+00:00

Lift heavy weights regularly (you don't even need a gym!), do HIIT, go hiking and try intermittent fasting and your fat will melt off.

AdolfSchmitler · 2016-03-18T18:25:59+00:00

Can Google "beginner workouts" for weight lifting or hire a personal trainer if you have the money. As far as diet limit the times you eat out. Rice and vegetables and oatmeal are cheap and healthy.

tl;dr Google it

AYoungMgtow · 2016-03-18T18:26:24+00:00

I can't help you with workouts, as I only lift twice a week. But when it comes to diets, you should find something you can enjoy and stick to for your whole life as the weight will creep right back up as soon as you return to junk food.

I personally feel great on a carnivorous way of eating (fatty meats, butter and eggs only), been at it for an year now, was doing regular low-carb/high-fat the year before it. I lost 25 kg (~55 lb) throughout the first year and lost the last 5 kg when I went zero-carb. Now I'm at 15-17% body fat and my aim is maintenance.

nigelh · 2016-03-18T19:09:16+00:00

<shrug> I have crappy joints so exercise hurts and will make them worse also diet portions just look like a dirty plate to me so when I got a bit too tubby I just gave up eating on a couple of days a week. It really sucks at first as you 'expect' a meal but you rapidly get over that. Don't forget to drink plenty of water.

Griever114 · 2016-03-18T19:31:45+00:00

As others have suggested:

/r/fitness and /r/loseit

Remember, CALORIES IN<CALORIES OUT.

ChadPill · 2016-03-18T19:55:52+00:00

I'd recommend Bill Phillips's Body-for-Life program. It's cardio & nutritional base is solid. The weight-lifting component isn't the absolute best, but it will get you in gear mentally. You train to failure a lot.

Nobody likes that program anymore, but it's what I did when I was a teen and it does work. It's a 12 week commitment, so it's not like you have to do it forever. I would avoid Stronglifts if you have only a distant relationship with a barbell. It's a good program, but you can seriously fuck yourself up if you don't know what you're doing.

squidracer · 2016-03-18T20:38:13+00:00

A few years back I did intermittent fasting mixed with carb cycling . went from %16 to 8.5% body fat going by the calipers.

Doing it again this summer, already dropped from 13%down to 11

HotTruthInjection · 2016-03-18T21:13:23+00:00

Here's a good chart that explains how many carbs to eat and why. Great site all around.

http://www.marksdailyapple.com/the-primal-carbohydrate-continuum/

Watchful1ntervention · 2016-03-18T21:50:20+00:00

Pick an exercise regimen and a diet that you will adhere and make a permanent part of your life. This won't result in the fastest weight loss, but you want to lose the weight AND keep it off. Slow and steady wins the race. Don't go for the ballbuster exercise routine or the deprivation diet; you'll soon grow tired of it and quit.

thewanderer0 · 2016-03-18T22:31:35+00:00

I lost all my excess weight around my gut after taking Kratom for about 6 months, maybe less. Went from 34 to 30 almost. I'm now working on putting weight back on and lifting, pull-ups etc. I like the result and it's helping with back issues too.

It's not something I would recommend taking kratom daily, but it would really kill an appetite and give you energy at work, which is initially why I was taking it, for work.

Schnitzelpommes · 2016-03-19T00:52:44+00:00

If you want to lose weight like realy realy fast. I recommend IF ( Intermittent fasting) Basicly you have the same eating window, but everything on just one time. Google it, great information/Benefits. Its hard in the beginning, but your stomach will adjust ( i do it since 3 years). Dont overdo it tho. Start maybe with just 2 days a week. Then gradualy increase it if you feel ready.

gravelheart · 2016-03-19T01:26:21+00:00

Food

Lots of low-starch veggies
Meat, fish, eggs

Exercise

Anything you can manage

the-tominator · 2016-03-19T01:59:39+00:00

To just loose weight is very simple and easy, so much so that I have to try hard sometimes to avoid loosing weight (because I'm a bit too skinny/scrawny and want to gain some muscle and weight so I have more energy and am stronger/more able to do stuff).

All it takes is to eat a pretty small amount of food, that's all. Your stomach then shrinks which reduces the amount of food you actually can eat, and you loose a lot of appetite because you get used to not eating much.

BUT I WOULD NOT RECOMMEND THAT! If done for long, that will just make you skinny and weak, you'll feel tired and low-on-energy too.

I would recommend you just do plenty of exercise, aerobic and anaerobic. For aerobic you can just walk fast, especially in hilly areas, for an 30-60 minutes a day. For anaerobic you can do bodyweight exercises in your room/house to start with, there are plenty you can look up online. But you will eventually get too strong for them, especially if you're also getting lighter (which will mean less weight to lift, and combined with increased strength it'll be too easy), and then you should probably get free weights (if you prefer working out on your own and know what you're doing) or go the gym. Anaerobic exercises should be done every 48 hours or so.

If that doesn't result in fat loss (which is unlikely), then cut ~500 calories from your daily intake, or just eat less without worrying about calories. But if you do this, make sure you do plenty of anaerobic exercises to prevent your muscles degrading. When you loose weight, you loose fat AND muscle, unless you are doing enough strength exercises to let your body know that your muscles are still needed and that it should avoid cannibalising them - even build them up. At a minimum, it needs to be twice a week for this. 3-4 times is ideal, and more than that is mostly unnecessary, because muscles take over 24-48 hours to repair after exercise, there is some, but very little, benefit to doing strength training every day as opposed to every two days.

The point I'm trying to get across is that you (presumably) have two simultaneous objectives - fat loss, and preserving or gaining muscle. These require different things, so you could do them at the same time, or you could run a cycle of "cut and build" where you loose fat for, say, a month, and then gain muscle for the next month and so on. However, I think it's best to do both at once as it is more smooth on your body, physiologically. Since doing exercise and gaining muscle both use more energy (and therefore fat), you may not need to eat any less.

But, unlike some other comments, I don't recommend you eat more if you're trying to loose weight. 500 additional calories per day is the equivalent of 5 lb of gained muscle, or a good 2 hours of aerobic exercise. You probably won't be able to do that fast enough, it sounds very difficult to me. So it would still result in an energy excess, some of which would be turned into muscle, but some of which would also be turned into fat. There is a maximum 'cap' on the rate at which you can gain muscle, but there is pretty much no such 'cap' on the rate you can gain fat. Fat can be made and stored very quickly and in huge volume if allowed, that's what it's made for - it's a highly specialised and efficient energy storage system.

However, I'm no expert. I am well-versed in biology (am studying it now) but I'm no fitness expert, as you'd soon be able to tell by looking at me ;) Some other people here will know far more than me so don't take my word for anything, I'm just trying to help by adding some alternative ideas.

Good luck, and do it for yourself and only yourself, that will make you more likely to stay motivated.

garlicextract · 2016-03-19T02:26:02+00:00

The only way is eating less supplemented by lifting weights and then a little cardio. In that order of importance.

ancap-biochemist · 2016-03-19T02:36:12+00:00

Bicycle to work, if possible. Do things that require effort. A nice jog is very helpful, but whatever you do - consistancy is key.

Diet only effects the short term. A diet is for life if you want to go that route. It's only works while you stick to it.

Gain and maintain - muscles burn calories in order to exist. Big leg muscles eat through calories fast.

Hunger is the best spice: I lost 15lbs on a bike tour while eating in excess of 6000 Cal per day, and loved eating in a way that is hard to reproduce without rigorous exercise.

For that matter, water is never so good as when you're biking a long distance. It all feels better.

But that kind of masochism and reward is extra-ordinary.

lostapwbm · 2016-03-19T04:02:25+00:00

Drink More Water (at least 1.5 liters)
Eat More Protein. Chicken is cheap.
Space Out Your Meals
Buy a Jump Rope
Use the Jump Rope 3 minutes x 5 EVERY DAY
Do mountain climbers

Ketsa · 2016-03-19T07:19:36+00:00

Go Vegetarian.

victor_knight · 2016-03-19T09:02:24+00:00

How tall are you? If you're not particularly muscular but your BMI is in the normal range, you are probably just self-conscious.

danxmason · 2016-03-19T13:51:51+00:00

Juice fast. /r/fasting working out won't help. Cut the calories completely or with juice until you're happy.

https://www.youtube.com/watch?v=8o0pSnp0Xs8

stawek · 2016-03-19T18:21:47+00:00

Start simple

Employ each rule on its own, only after some time when you are comfortable with it employ the next one.

Rule one: if it has calories you are not allowed to drink it.

Rule two: if it is sweet you are not allowed to eat it nor drink it.

Rule three: if it's concentrated carbs you're not allowed to eat it (that would be breads, pasta, rice, potatoes etc. and sweet fruits. get your carbs from vegetables)

drqxx · 2016-03-20T18:17:44+00:00

I found this and around 15% body fat. https://www.primalblueprint.com/what-is-the-primal-blueprint/

also check our /r/keto

oldredder · 2016-03-21T07:41:09+00:00

cut way back on carbs. 1/4 cup/day or 0/day of rice or equivalent.

Increase protein and lift a lot to build muscles. Follow good lifting form, push to the limit every time no matter what.

Add cardio since it's good to keep your heart & lungs able to work well under stress and it won't hurt with making use of the stored energy in your fat.

genericanon123 · 2016-03-18T20:52:51+00:00

Do the couch to 5k program ;)

indlife · 2016-03-20T16:15:02+00:00

I'm 5'9" in my late 30s. I'm at 150lbs with slightly muscular build, but still have some fat around my torso. I'm in the best shape of my life, but I did have to make some changes in my 20s.

I grew up skinny fat. I was thin, but not really in shape. I stopped playing sports right before my pre-teens. However, I was still active with backyard sports, riding bikes, exploring wooded areas, etc.. Nothing too out there though. Never had parents take me to national parks to do any serious hiking.

When I was about 23, a gut was starting to form. I think I got up to about 165ish. I decided to make two big changes in life. One was that I was going to bring my lunch more. I was already a light eater and never really got into the drinking scene in full force, which is why I wasn't 200+. Now I am a very picky eater. I pretty much eat a handful of things from my teen years on. Can't stand the taste of vegetables so I've never really eaten them for the most part(*). My diet consist of burgers, chicken, turkey, PB&J, eggs, turkey bacon, lightly sweetened (less sugar) cereals, and pizza. I used to eat pork tenderloins in high school, but got away from those. That is pretty much my diet, and yes, I'm in good shape, have good blood numbers, etc..

The first thing I did was stop drinking sugar water. No Coke/Pepsi. I started to drink nothing but water. Within months I likely lost ten pounds. I also continued to eat light, and started bringing my lunch more often. Today my wife and I rarely eat out, and we both eat light meals. If we eat out, we get small french fries and our drinks are always water. About ten years ago I knew I needed to do something about my vegetable intake, and the best I could do was V8 splash. So I drink a glass of that every night. That is the only sugar drink I have. Additionally, sugar must be severely limited. My wife and I have ice cream once a week. Sometimes more if there is a party or something. Cake, donuts, etc. are rare treats.

Once you change your eating habits you will lose the weight. If you want to make it happen faster, get into some light cardio exercise. Prior to working out, start reading everything. I seriously injured my lower back seven years ago doing pull-ups. Today I still have issues and likely will forever. Thankfully the discomfort isn't always there and it very minor. Because of this, I highly suggest that you mix in a very good full body stretch routine with your cardio. The cardio can be 20 mins four times a week, the stretching (or Yoga) could be just another 20 mins.

If you want some strength (not get huge), I would suggest the P90X workouts for shoulders and arms, chest and back, and back and biceps. Those DVDs also have the Ab Ripper X program. Those exercises are around 80 mins. long if you do the ab program as well. Here is the secret, you don't need to do the full program. You can do half the program and still see results. To just get slightly built, you will only need dumbbells of up to 30 or 35 pounds. My max dumbbells for shoulders and arms is 40. Also, get a pull-up bar, but watch your form so you don't destroy your back like me. Also, Fitness Blender offers some good exercises. I will tell you this though, if you go too hard to quick you will injure yourself. If you want to up the weight and eat lite, you won't gain much muscle. You will need protein (non-soy) supplements. Drinking shakes and candy bars helped me put on some size. Wife comments a lot. I'm not huge. Also, the shakes and candy bars can cause cavities, so make sure you eat them with normal meals, or brush your teeth after consuming them.

Here is another story about diet. I hiked up Mt. LeConte (TN.GSMNP) for the first time. It was my first day hike of any significant length and elevation. When I got to the lodge up there, talked to a guy who was likely in his 40s. He said for years he had a gut. He made it a goal to get into shape and get out hiking more. He said he started just walking and immediately stopped drinking sugar water. He said just that alone made his gut completely disappear within a month or two. The first thing to stop eating is sugar water. Then seriously reduce beer, bread, and unnatural sugars. Watch natural sugar intake.

I like it when people start focusing on their health. You have it easy, 175 is nothing.

Help with weight

Comments

Cut back on carbs.

I rather highly doubt it would need to be anywhere NEAR that extreme.

As for the family dinner... well, does your mom dish up your plate? Or do you do it yourself?

3. BTW, also the advice from others in this thread regarding exercise/working out.

DAMMIT, now I want steak for dinner!

Title	Help with weight
Author	AYoungMgtow
Upvotes	27
Comments	94
Date	March 18, 2016 6:11 PM UTC (10 years ago)
Subreddit	Posted in /r/MGTOW
Original Link	https://old.reddit.com/r/MGTOW/comments/4azi4u/help_with_weight/
Archive Link	https://theredarchive.com/r/MGTOW/help-with-weight.637264 https://theredarchive.com/post/637264