How to get fit?

cocovioletta · 2018-11-28T07:23:52+00:00

You are letting the all-or-nothing diet attitude ruin your goals. Dieting is not a binary pass/fail, it should be a grade. If you are hitting your calorie targets 80% of the time and indulging 20%, well, you are still doing great! A day of cheating isn't "ruining" your diet and you shouldn't let that make you too upset that you give it up completely. All you can do is get back on track. It's a marathon, not a sprint; overall caloric intake PER WEEK is going to affect fat loss/body composition, not one day of cheating. The only time a cheat day is going to completely ruin your goals is if you do, say, a 10,000 calorie day challenge.

The best way to sustain a diet is... whatever makes you stick to it. There is no one answer for anyone, it depends on what works for you individually.

For some people, a pure keto lifestyle works for them, and staying in a ketosis state is not a problem. However, keto allows you little leeway because once you eat 20+ carbs, you are immediately kicked out of ketosis state. If you're the type of person who isn't dogmatic in terms of this diet and would like a cupcake now and again, it may not be the best diet for you.

This is why I personally prefer IIFYM (if it fits your macros). According to most TDEE calculators, I should be eating 2100 to maintain my current weight. I only loosely track my food since I do eat the same things everyday (chicken, rice, eggs, steak, broccoli, skyr yogurt, protein, etc.), and I can always switch out certain things out of my diet if I want to indulge in a dessert or cheat meal.

If dieting is your goal, r/1200isplenty is a pretty positive, great resource for this lifestyle! Also, I recommend you to check out Sohee Lee, who is a researcher on diet adherence (she's on IG and posts tons of great infographics on fitness and diet). Layne Norton is also great to check out, his Joe Rogan episode is a great resource for this if you're into that kind of stuff.

sonder_one · 2018-11-28T17:14:28+00:00

Nobody loses 50 pounds. Nobody. It's never been done in the history of the world. It's impossible.

You lose five pounds. Five. That's it. It's the only amount of weight loss that's actually possible.

Then you do it again.

Zegiknie · 2018-11-28T08:34:36+00:00

The cheating messes up your glucose levels. You get reactive hypoglycemia and start craving more junk.

Next time you cheat, next day take some probiotics (or simple plain yoghurt), exercise early morning, add some cinnamon to your food, go easy on the fruit (no juice!) and make sure to sleep well. It might take a day or 2 of strong cravings to get back on track.

It's not just psychological (I cheated so whatever nevermind), it's physical. Sugar is addictive as hell.

When I plan cheats, I try to make sure I start late in the day. Because a moment of junk always leads to more junk the rest of the day with me. But a new day is a new chance :-)

Exercise helps because it stabilizes glucose levels AND burns calories AND muscles need more calories simply for their upkeep.

Spoil yourself in other ways. Craving chocolate? Take a hot bath. Want cookies? Read a smutty novel. Badly need chips? Take a nap. Can't resist pizza? Call your best friend and laugh!

Never let yourself feel hungry, overtiredcold, bored, lonely, thirsty or deprived.

Personally, my exercise is housekeeping and gardening and hiking with a baby strapped to my chest. I like to swim if I can find the time. Sometimes I'll throw in a few squats. My diet is plain yogurt and granola, bread and butter and cheese or deli meats, eggs, fruits, snack veggies, pistachios or nutmixes, good healthy meals at night (so for me: normal food without the cookies) and I drink water and tea. I don't count calories or limit myself in any way except no unhealthy stuff. I'm just losing babyweight, normally I'm at BMI 20 (22 was my max).

moonchildcountrygirl · 2018-11-28T12:45:09+00:00

Deep dive into yoga + meditation can help on so many levels, anything that takes your body out of that fight or flight mode is great for your hormonal balance. Talk to your endocrinologist about spironolactone or other medication that may be useful. Also acupuncture can be really helpful

Huffnagle · 2018-11-28T13:50:51+00:00

Of course cheating is setting you back. For most people who are significantly overweight, food is a drug... Just like drinking too much.

I’m personally, a big fan of Keto. However, any diet that you can stick to and that keeps you at a calorie deficit for the long term will cause weight loss, so I’m not going to say Keto is the only way. But I think it’s the best way.

There are people who advocate “lazy Keto”. Basically, eat as much as you want, but stay in ketosis. That works for some people, but it depends on your body being satisfied with a small enough amount of calories. I do think a few weeks of lazy Keto is a good way to get started.

So... You’re asking for diet tips, but you aren’t addressing your real issue. You lost weight when you did Keto, but you didn’t stick to it. Keto allows you to not be hungry, you didn’t stick to it because you have an unhealthy relationship with food.

You can change that relationship! It’s hard, but people do it every day. You can do it too.

peculiarmiss · 2018-11-28T20:46:29+00:00

Are you actually past me? Because you sound a lot like me! I’m also a big girl (down to 200-ish from 317 in Dec 16) with PCOS. I highly recommend r/PCOS and r/PCOSloseit for support.

A Keto/LC diet is the absolute BEST thing you can do to mitigate PCOS symptoms. I know keto is the new trendy thing, but if isn’t working for you, try a different LC diet like Atkins40 or Paleo (watch out with the yams).

Honestly, it sounds less like you had cheat days and more like you gave up twice. A lot of people basically have an addiction to sugar and starch—in that case it’s easier to just stay sober, so to speak, than to recover from an over-indulgence.

Eat less food. Drink lots of water. Lift heavy things. Losing fat and getting into shape isn’t complicated, but it’s hard. It takes dedication, not motivation.

But look. I’m the laziest, most indecisive brat I know. The only reason I’m not stuffing my face with cookies while binging on Netflix is I’m too lazy to make them and don’t know what to watch. If I can do it, so can you!

75% of my success has been about making the laziest option the healthy one. The rest is about 50/50 spite (towards my ex. This started as a divorce diet LOL) and being jealous of all the cute clothes in the regular sizes.

Edit: I hit send too soon!

MakeAmericaRichAgain · 2018-11-28T15:19:06+00:00

This post might get a little long...

Get started in weightlifting. Weightlifting is the single-best exercise you can do for losing weight. There are some great internet resources for how to start - let me know if you need to be pointed towards some of those. Your end goal should be to lift weights 6 days per week, but most programs start at 3 or 4 days per week and build up to that. It takes literal years to weight train, so getting started TODAY is of the utmost importance.
Calorie-counting is the most important factor in losing weight. Ever seen that study where a professor loses weight eating nothing but junk food? That's because calories in vs. calories out is what determines whether you're gaining or losing weight. My advice is to use a calorie calculator to determine how much food you should be eating per day. Aim for about 10%-20% calories below that number, and losing weight should be easy. As an example, I put my exercise routine, height, weight, and age into a calculator, and it tells me that I need ~2750 daily calories for maintenance, but I should aim for ~2200 if I want to lose fat. Your numbers will be different, but you get the idea. I'd recommend a good multi-vitamin if you're going to drop below 1500 calories per day.
Now that you know your total calories needed, you'll want to come up with a meal plan. This isn't very difficult at all. First and foremost, split your calories into 3 big meals and 3 snacks. Suppose you need 1800 calories per day. I'd break that down into 3 snacks of 150 calories and 3 meals of 450 calories. You'll want to eat fats throughout the day to keep your short-term energy up, and breaking down your diet into 6 quick meals does that very well. You might also want to buy a food scale to help weigh stuff. Here are some ideas for snacks:

one scoop of whey protein and half a banana is about 150 calories.
one container of greek yogurt and 4oz of blueberries is about 150 calories.
1 oz of almonds is about 150 calories.
Half an avocado is about 150 calories.
Half a cup of carrots and 1/4 a cup of hummus is about 150 calories.
1 protein bar (simply protein) is about 150 calories
1.5 tbsp of peanut butter and 2 celery stalks is about 150 calories.

I like to eat a big breakfast. Two eggs, 3 slices of bacon, an orange, and a slice of toast is right around 450 calories. You could also do a few pancakes with maple syrup, or even a couple of pieces of french toast. For lunch, a nice spinach-based salad with a vinaigrette dressing is usually pretty easy to keep under 450 calories. For dinner (or when you want a warm lunch), 6oz of pasta or rice, 4 oz of chicken or fish is about 450 calories. That's a little low, but I always pad the number because people typically use olive oil or butter to cook their meat. It's a good idea to cook all of this stuff in one big batch and then kind of mix-and-match your food over the course of the week. As an example, you can bake a 5 lb chicken and get about 3.5 pounds of meat. If you're eating 8 oz of chicken per day between lunch and dinner, that chicken will last for 7 full days. I also love canned tuna / albacore, and a few times a year the local market does a great sale on halibut. Rule of thumb here is to try and avoid red meats, and stick to poultry / fish. You get more food for your calories with those.

Other stuff you should do: throw out / give away all of your sugary drinks and all of your alcohol. One can of pepsi is like 150 calories. If you're eating 1800 calories a day, that's 8.3% of your food wasted on sugar. A can of beer is 150 calories too, and 1 oz shots are usually around 75-100 calories. You can't be blowing 10-20% of your total calories on stuff with essentially zero nutritional value. Instead, drink water, water, and more water. Aim for a half gallon per day, and gradually increase that to a gallon over time. another easy thing you can do is replace ketchup (20 calories / 154mg sodium per tablespoon) with sriracha (0 calories / 75mg sodium per tablespoon).

This should be enough info to get you started. There are nutrition subreddits with all of this stuff stickied. There are fitness subreddits with exercise information stickied. Reddit alone is a tremendous resource for learning how to live a healthy lifestyle, but you can also read books, watch videos on YouTube, or do a million other things to learn. The single most important thing you can do is make a plan and force yourself to stick to it.

drunk_fish1 · 2018-11-28T09:21:07+00:00

Don't bother with keto, it's not working if you can't adhere to it. Learn what works for you as an individual. Take your time, lift some weights, start with 10 mins per day but diet is everything. The pinch of nom website has some great low fat recipes. Try those to start with. Once you get used to prepping and cooking, learn about counting macros and track EVERYTHING, adjust your macros as you go along and take diet breaks every couple of weeks at MAINTENANCE kcals. Most importantly, educate yourself on diet and exercise x

littleshroom · 2018-11-28T12:42:52+00:00

I have pcos AND endometriosis. Sorry, but it's not an excuse to not follow a diet. On the contrary. A healthy diet will improve your life. Best of luck.

mrs_shu · 2018-11-28T11:53:38+00:00

I did much better counting calories like others have said! I felt like that way if I wanted something unhealthy it wasn’t necessarily ‘cheating’ because I just cut calories somewhere else. I felt like I had more control.

hsmotterfour · 2018-11-28T14:50:04+00:00

I’ve recently been diagnosed with Adenomyosis (that is severe) and possible endometriosis. Exercise has always helped me feel better. Not sure if there’s any scientific evidence or anything, but I swear that sweating and getting your heart rate up purges your body.

Add fitness to your diet regimen. If you can find a body weight/ parkour gym, you’ll probably feel less self conscious about working out. It’s a different vibe when you work out with body weight buffs rather than fitness/aerobic people. Also, adding physical exercise makes your body want different food. You’ll possibly find that you aren’t interested in cheat food as much as just sustaining food. It’s weird how that works. Best of luck to you!

predominanced · 2018-11-28T06:39:00+00:00

Cheating is definitely setting you back. Following keto and counting calories is your best bet at losing weight quickly. Depending on your height and current weight most women should be eating less that 1400 calories per day.

Apps like carbmanager and MFP are really useful. I personally use carbmanager as it tracks macros and supports counting carbs. I generally aim for a low carb/moderate fat diet (under 70g of carbs per day)

Keto/low carb is great for your health overall so if you are able to stick to it you should definitely consider making it a permanent lifestyle change. It’s probably the easiest diet there is to follow as you can still eat delicious foods and in reasonable amounts. Can be a bit difficult when you have to go out to eat though.

very4getful · 2018-11-28T10:32:31+00:00

Take up a hobby that requires lots of cardio/lifting. Sports like surfing, volleyball,yoga or even Crossfit can be good because you get the workout/competition. This helped me out because I couldn’t just workout mindlessly without a goal. The more you’re into a sport/hobby the harder you work at it.

redaloevera · 2018-11-28T15:21:32+00:00

Diet, or fitness journey (or any success in life for that matter) is nothing more than a consistency in small, but beneficial behavior to your goal. I would suggest two things for you. One, eat less than what you consume. Two, exercise everyday, but make it a high intensity every other day. Let me know if you need more advices in specifics.

fanbelt90 · 2018-11-30T05:30:07+00:00

So many great comments here already, but I can add from my own personal experience of becoming healthier.

For me drinking had to GO! Realized that every binge drink weekend ruined whatever health gains I had made that week.... which meant every weekend was ruining every week.

Once I stopped drinking, I stopped going out for pizza at 2am and stopped going out for hangover breakfast and stopped ordering junk food lunch because I had already failed eating healthy the last two days, so may as well go for broke, right?

For me I had to realize I needed to make a lifestyle change, not just eat better or exersice more.

So step 1, cut out the booze.

Step 2 was exercise in a way that I had to be accountable for. Trying to go to the gym by myself wasn't working, so I joined a yoga class and WROTE DOWN the classes I was going to attend in my calendar. Doing group fitness or finding a friend to go running/hiking/walking with or going to the gym with can help to make you accountable and miss less days.

Step 3 wasn't really a step, but more a realization that by not drinking and by exercising more, I just generally felt better; mentally and physically and I had way more energy to go out and do things on the weekend because I wasn't tired and hungover. So I became more likely to eat healthier options (salad instead of fries, cheese instead of condiments) and do more active things.

Eventually, for me, I've been able to progress to weightlifting and yoga 6 days a week. 2 years ago that amount of exercise would have been impossible and daunting.

You have to start slow; like others have said, don't do the "all or nothing" approach. It's always a trap and you will always fail.

It takes a long time for any behavioural change to become a norm, so start with 1 thing at a time, and over time add in another thing once you're feeling like the first change is becoming easy. That's what's been working for me, hope it helps

HobbesTheBrave · 2018-11-30T19:25:36+00:00

Take up a sport. Anything which leaves you in sweat and exhaustion. Anything which demands you to become stronger, quicker, more nimble, more enduring. Something which is fun.

A kilo of muscles has much more daily upkeep than a kilo of fat. So, if you get muscles, but do not eat more than before, they will burn up everything extra.

UKwife1987 · 2018-12-05T18:08:18+00:00

Good on you for having lost some already and trying to make the change!

I definitely recommend counting calories. Even if you think you have a vague idea of calories, putting it all into something like myfitnesspal really shows what you're dealing with. And if you're on a keto diet it will help you keep your macros in check. Plan to have some treats - I allow myself a couple of chocolate squares each day so I don't feel completely deprived and go mad eating everything sweet in sight. You'll have some bad days or days when you go out to dinner and eat more than you'd planned, but get back on track the next day.
I agree with others mentioning weightlifting. It helped change my shape so that my shoulders are more shapely which in turn visually balanced out my larger hips. There's also a great sense of achievement in being able to add another plate to the bar or picking up a heavier dumbbell, so goalsetting is visible.
I did the couchto5k running program because it got me outside and I've always wanted to run a half marathon, so I figured it was a good place to start. I hated running at first, but then I grew to love the endorphins, running community, fresh air and almost meditative state of being outdoors, putting on headphones and zoning out.

My main advice would be to not throw all your hard work away after cheating.

And something that I always try to remember when I'm having a bad day - you don't get thin from eating one healthy meal so you won't get fat from having one bad one. Think in the long-term.

Title	How to get fit?
Author	MathGirl17
Upvotes	26
Comments	27
Date	November 28, 2018 5:46 AM UTC (7 years ago)
Subreddit	Posted in /r/RedPillWomen
Original Link	https://old.reddit.com/r/RedPillWomen/comments/a13deh/how_to_get_fit/
Archive Link	https://theredarchive.com/r/RedPillWomen/how-to-get-fit.67896 https://theredarchive.com/post/67896

Comments