RP strategies for weight loss?

RareRedDietitian · 2020-01-03T22:42:57+00:00

So since your cheat days are the problem, stop having cheat days. Discipline will get you everywhere in life.

janeaustenfan99 · 2020-01-03T23:05:06+00:00

Don’t do cheat days. Have a cheat meal or cheat item, one day out of the week.

Hammocknapping · 2020-01-03T23:30:50+00:00

Try intermittent fasting. Start with 16:8 and work your way up to OMAD. That way you can have whatever you want as long as you eat it in one sitting and it’s within your macros.

I do a 16:8 and 5:2 combo. I have an 8 hour eating window (12-8 pm) each day. 2 days a week I only eat ~500 calories (T and Th) and the other 5 days I stick to my normal macros.

My general diet is low carb, paleo. On my low calorie days I eat keto, but the other 5 days I will sometimes go over 20 carbs, so I’m not strictly keto. I’ll make occasional exceptions if we’re traveling or to eat a piece of pie at Thanksgiving, but that’s about it.

Also, get your diet in order before you add in exercise. I stopped exercising for a while as I adapted to IF, because it made my hungry in the mornings outside of my eating window. After a couple weeks I was able to pick the pace back up no problem.

I_den_titty · 2020-01-03T23:19:14+00:00

Cheat days start at 12 am and end the next 12 am. You CANNOT wake up the next day and have a cheat snack. Make sure you don't them lying around the house to tempt you.

morganKxoxo · 2020-01-04T01:55:57+00:00

You have to find what works for YOU or you’ll never stick to it. My husband did keto for about a year and loved it. I did it for 3 days and felt like I was dying.

I’ve been doing OMAD for about 6 months and LOVE it. I restrict no foods. Nothing is off limits, I enjoy everything I want to just in a specific time frame. I hate breakfast anyway so that’s a non issue, and I just skip lunch and eat a big dinner around 5. Nothing crazy, but I average about 1200 a day. I’ve dropped almost 10lbs (but I’m not trying to lose weight, just maintain really). And I feel great. For me, I feel gross if I’m grazing all day, even if it’s all healthy stuff.

But my story doesn’t matter, what matters is that you just find a system that works for you and your lifestyle.

szsunshine · 2020-01-04T04:54:25+00:00

What works for me is trying to cut out processed foods and eat as cleanly as possible. Meaning - if I can’t pronounce the ingredients, I shouldn’t be eating it. Not just for weight management, but I don’t want garbage doing into my body. Start loving your body and ask yourself why you would think of garbage food as a “treat” or “cheat”

HB3234 · 2020-01-04T02:49:49+00:00

If you LOVE food, learn to love EXERCISE. I eat so much. I can not say no to a slice of cake. I put so much creamer and cocoa in my morning coffee that onlookers get diabetes just watching me stir. I also have a tiny waist and thigh gap and my high school figure as I approach 30.

It doesn't matter what exercise it is. Find one you LOVE. Look for it like it is a lost check for $100,000. Because it is. It is your key to joy, health, and beauty. For me, it is running, climbing, hiking, and archery. I do something active daily because I seek joy-- not to burn calories.

In the meantime, download the Couch to 5k app and get running in the easiest introduction possible.

Amell_y · 2020-01-04T09:48:22+00:00

I lost weight by intuitive eating. My relationship with food improved and my binge eating stopped. Probably it's not for everyone, but check it out!

0005000f · 2020-01-05T12:45:11+00:00

I see you're getting a lot of advice on specific strategies, but I understand your question was about mentality. Whatever method you choose to try, just remember that losing weight and getting healthier is a form of self care. You have to love yourself and and your body. Putting McDonalds (for example) into your body is harmful every time, even if it's once a week. You really have to love yourself to take the best care of yourself. That's a concept that eluded me for a long time, but once I understood it, it made everything easier.

lasting_empressions · 2020-01-04T13:42:16+00:00

check out the intermittant fasting sub. Rather than using finite resources of 'willpower' train your body not to crave excess sugar and carbs to begin with. changed my life.

DonutsJunction · 2020-01-06T11:52:04+00:00

Download the book Brain Over Binge by Dr. Glenn Livingstone. I think you can get it for free via his website. It helps me a lot when it comes to how to view that inner voice that compels you to eat. It's actually applicable to many areas of life where you may have bad impulses you want to nip in the bud.

I used to weigh over 300lbs and have lost 115 or so, then regained about 20 after I was diagnosed with Hashimoto's thyroiditis. So I'm back on the wagon and what is working for me is keto/carnivore and OMAD (one meal a day). The trick is knowing yourself and knowing what will suit your preferences and lifestyle. I love meat and cheese so for me keto is a no-brainer.

Don't despair - you're very young and unlikely to experience any negative consequences from that amount of weight loss and with dedication and good habits you will lose that weight.

FleetingWish · 2020-01-04T01:26:28+00:00

It's more important that you have something you can stick to than it is to have the perfect keto+vegan+low calorie weight loss diet.

The harder your diet is to stick to, the quicker you will find excuses not to follow it.

Start small, restrict your desserts to one dessert per week. Then when you are successful, add one more thing to your diet, like maybe reading food lables to avoid prepackaged foods with added sugar. Then start counting calories to find out how much you are consuming, and reduce it 200 calories every week or every month (whatever you can feel like you can manage).

The important thing is to do things in small manageable steps, not to try to change your whole lifestyle at once.

The second step is to start lifting heavy. Squat, bench, deadlift, overhead press. You want to work on building muscle mass because if you have muscles you burn a ton more calories just sitting still.

i_love_puppies12 · 2020-01-04T04:12:21+00:00

Ok, I totally used to be in the same boat. Honestly, what got me out of that cycle was working out regularly. When you work out regularly and see that some foods make you feel terrible and weak during your workout, you get used to avoiding them. I have mentally blacklisted foods in my family's cupboard. I don't consider them options because they make me feel bad. You also start to feel like you want to do what's best for you. I mean, you worked your butt off so you don't want to throw it away by stuffing your face for a little while.

It takes a ton of discipline. It took me 2 years to get where I wanted to be. But it is SO worth it when you realize that the healthy habits you form help you feel your best and increase your quality of life 500%. It's not just physical; working out has put me in the best place I've been mentally since forever. All the anxiety and self loathing is gone. Plus I've got a head start in dealing with the heart disease that runs in my family.

Added plus: working out consistently has boosted my metabolism so hard. I ate so much the past 3 days that my back hurt. I'm back on track now and I look the same. Working out makes it easier to bounce back from your cheat days.

CMOAN_MAYNE · 2020-01-04T05:02:36+00:00

Weight is mostly diet.

Cut carbs, junk food, soda, alcohol.

Eat vegetables, complex carbs (if you have to), lean meat, fish, and dairy.

This is easy mode.

If you want to go further, try a 16 hour water fast.

For workouts, you should be lifting weights, but at least 20 min of cardio every day.

akihonj · 2020-01-04T21:36:57+00:00

Stop it, stop it, stop it.

Cheat days are the issue, it takes 12 weeks to form habits enough that you feel mentally off balance if you don't follow your habit. So my advice is to do your routine for the 12 weeks. Get into the proper habit and after that set a day to cheat, stop calling it cheat call it recovery day. That day you take the time to not do whatever it your routine is and recover, knowing and mentally prepared for the next session day.

It's very easy to do but stop overcomplicating it.

Tight-Diamond · 2020-01-12T16:14:24+00:00

Get a food journal and a food scale. If you want to shock yourself, pour what you consider a normal serving of cereal. Then weigh it.

If you weigh and track your food, you don't have to worry about 'eating clean' or 'only eating healthy' -- you'll naturally start paying more attention to your portion sizes and the will shift focus to the foods that make you feel good. You also won't have to begrudge yourself 'treats'.

The first step is figuring out how much you're currently eating and then taking steps to curtail that.

ProgmusicHans · 2020-01-13T01:17:47+00:00

Let's do the math:
1 kilo of fat is worth 7000kcal. Let's say you can reach a caloric deficit of 700kcal per day. That's a fat weight loss of 1 kilo (2,2 lbs) every 10 days. Imagine having a cheat day every Monday. Instead of an deficit of 700kcal, you eat a surplus of 1400kcal. Total of 2100kcal wasted. One cheat day is cheating you out of 3 days! You do NOT need a cheat day. You want a cheat day, you are convincing yourself you would need a cheat day. You don't need a cheat day.
Count calories, set realistic exercise goals, avoid added sugar, junk food. I recommened filling food like oatmeal, lentils, kidney beans. DO NOT DRINK calories. No alcohol, no soda. No sugar or milk in the coffee.

97wife · 2020-01-03T23:13:40+00:00

Ok, so my husband is in the fitness industry and one of my hobbies is natural bodybuilding so I know quite a bit about nutrition.

There’s a few rules to be successful but outside of that there can be flexibility so you don’t feel like you have to cheat or crave.

Do you accurately track what you eat consistently? This is one of the biggest factor for weight loss. After that, you want to make sure you’re eating in a healthy caloric range. You can find out your BMR online and you want to eat significantly higher than that. You can’t lose weight eating poverty level of calories. It won’t work ever, not long term. Never seen it happen in our clientele.

After you track for a long period, you’ll figure out what you gravitate towards and create a eating habit by following macros. So yes, I’m a big fan of flexible dieting. You can do some research on this. Being flexible allows me to enjoy what I want to eat EVERY DAY. So I’m not just living for the weekends for that cookie or cake. At the same time, I eat significantly higher than my BMR so I have plenty of “food budget.”

There’s more to it than this but you can follow Layne Norton on YouTube.

EDIT: Exercise is also important too. Just throwing it in there but there’s no need to go overboard on cardio.

Zegiknie · 2020-01-04T09:16:59+00:00

I'm a big believer in balance. You don't have to be 100% fitness fanatic green sludge chucking supergirl to look good.

I'm tall so don't be too shocked by the figures lol, my BMI is always around 20 - here's my system:

65+kg on the scale in the morning: no cookies (basically if I hit my top weight, I eat only normal wholesome food until I am below - and that includes lasagna but not cake) 64-65kg: take it easy (I will have some popcorn with a movie or maybe one cookie but no baking pies and going crazy) Anything below 64kg: I eat whatever I want.

For exercise, I go out hiking a lot just because I like to. To stay in shape I also follow along exercise videos and do some extra glute bridges and squats with the baby for a weight here and there. Or sweat a little on the stationary bike. I don't follow any strict plan, I just exercise if I haven't been sore for a day.

It takes a little more effort as I age, I used to never need diet days. Now I have needed quite a few after babies and this year I needed one day after the holidays.

hisdhakini · 2020-01-04T02:37:52+00:00

it sure there’s a prescribed way to handle fitness in RP, other than do it. And educate yourself; move from a place of decision and intentionality.

I have built my routine to become... more of my captains type. ex: big hips, smaller waste. So I focus on building leg muscles, and figuring out how to stop over eating.

But yeah, that overeating thing. I went keto, dairy free when I first met my captain... lost 40 lbs. but now I’m down to my (HWP) “habit weight”; as in if I’m not dating an alcoholic, my weight is pretty stable here. I’ve been trying to figure out the mental side of this for thee years now... it’s been a lot! The most effective stuff I’ve found is Brooke Castillo and Corinne Crabtree. By far. Amazing.

MelodicMessage · 2020-01-06T12:51:04+00:00

Fasting and OMAD work wonders! I do a 4 hour eating window every day.

hidinginahippo · 2020-01-12T20:14:25+00:00

I don’t know whether this will help, but the lecture by Dr Doug Lisle on YouTube called “how to lose weight without losing your mind” is a good watch. It’s about 40 minutes. He advocates a plant based diet for many reasons but I don’t see why you couldn’t include eggs, meat or dairy into it if that suits you better. The idea is essentially minimally processed foods in your diet.

Spending time figuring out triggering foods helped me lots. I’m far from perfect and have a long way to go, but once I realised salt, oil and sugar were derailing me and made moves to eliminate them from my diet I found the desire to eat processed snacks and foods decreased down to a manageable level.

Title	RP strategies for weight loss?
Author	97wife
Upvotes	10
Comments	49
Date	January 3, 2020 10:31 PM UTC (6 years ago)
Subreddit	Posted in /r/RedPillWomen
Original Link	https://old.reddit.com/r/RedPillWomen/comments/ejmy8i/rp_strategies_for_weight_loss/
Archive Link	https://theredarchive.com/r/RedPillWomen/rp-strategies-for-weight-loss.306327 https://theredarchive.com/post/306327

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