turns out maintaining a calorie deficit is a lot easier when you stop drinking and going to restaurants
Discussion
Discipline.
Feeding yourself adequately, but also sitting with hunger is much more feasible at home
aww yeah man, the beers etc are crazy calories.
I stopped drinking but now I eat too much so I have a few pounds of fat to shed - although I workout alot so I keep it teetering/just under control.
How are you going about tracking?
Ya think? lol
Go push some weights until you can’t push it anymore. It’ll feel good.
I wish I had a home gym so bad. I hate going to the gym
Maybe make it a social thing. Who do you drink with? 😄
You only need a pull-up bar, a couple dumbbells and a kettlebell
yup got all those. works pretty well
try a bodyweight routine. bunch of exercises that can be done pretty much anywhere (like burpees)
seriously, have you checked musclewiki dot com? it has a workout generator where you tell it basic info and it gives you everything you need.
it’s a lifesaver for me, when I’m traveling or just can’t go to the gym, I fallback to these.
Haven’t been out to eat in a restaurant in 4 months. Cook at home! More fun
And reducing sugar
Which also turns out to be very hard to do long term
Good effort so far!
I really hate calorie counting, never, ever, managed to sustain it
i noticed my weight wasn't changing even with OMAD... so I pretty much need to focus on calories now since I'm clearly getting too many or at least hitting my maintenaince calories every day.
calorie counting sounds like not living lol
I’ve started skipping breakfast and trying to eat most food at lunchtime, less at dinner time 🤞🏽
I only eat once a day and haven’t seen much progress. I’ve determined the alcohol and restaurant food is just way too many calories, but i don’t really know. Knowing for sure you’re in deficit just seems more reliable.
Seed oils and other forever chemicals are where I’d look next.
Tried this sugar diet thing going around. Can confirm, losing 1-2 lbs a day and eating as much of fruit, fruit juice, honey, etc as I want. On straight sugar day losing 2 lbs. when I eat a lean meat dinner, losing about 1 lb. You’ll be in a deficit for sure but don’t feel like you’re fasting. And yes, alcohol wipes away days of progress.
I used to live on junk food and alcohol in my teens and 20s - zero weight gain lol
after 30s and 40s: almost zero alcohol and dad belly appears
😂
When I was on the heavier side several years ago, I ate spinach, cucumbers, tomatoes, and grilled chicken breast (veggie heavy, less meat) with no dressing, every meal two meals a day for like three months straight and lost like 15-20 lbs. Calorie deficit is definitely the way to go. YMMV.
Look into the research on extended fasting for weight loss; you get the magic of autophagy, less muscle loss compared to calorie restriction diets (5% compared to 30% iirc), and, apropo to your post, it won't crash your metabolic rate like calorie restriction will (making it easier to plateau halfway through your diet, and to regain the weight at the end)
It's probably the only way I'll ever lose weight, I look at excess weight as 'autophagy dollars' I can spend now, feels so good for like 6 months after a 10 day fast, like I got a couple years younger.
You do have to work up to longer fasts, supplement electrolytes, and go slow reintroducing food at the end of a fast.
Old adage is "dont drink your calories"
Soda
Booze
Juice
Also, if you're gonna drink something tasty, do spirits without added sugar and make your own sodas using stevia sweetened flavors.
Sometimes it's hard to know what has added sugar when it comes to alcoholic beverages, but a good rule of thumb is if it tastes too sweet, it's hot sugar.
For sodas, I like the stevia sweetened water enhancers from Aldi.
Also helps when your activity level is so high, like lifting heavy things the calories can go higher. Oh, you are right again because the drink doesnt help with recovery when training hard.
