|
|
|
|
|
|
by maxcan
3321 days ago
|
|
|
Lots of good advice here regarding diet and meal tracking with MyFitnessPal. One thing I'd like to add which doesn't get nearly enough attention is _periodization_. If you go on an extended caloric deficit your body will adapt and lower your metabolic rate which result is a small deficit for a given intake and commensurately lower energy levels and activity. So, my advice is to go on a caloric deficit for _at most_ 3 months then do 3 months of maintenance where you're in caloric balance, then go back to a deficit. Also, weigh yourself every day, ideally at the same time (for me, its right after I go to the bathroom when I wake up). There's a lot of interday and intraday variance (i've have 7# swings in a single day) so any single measurement isn't important but the moving average is critical. Furthermore, if you are in a deconditioned state (not having exercised in a while) and you pick up weight training or crossfit, you will likely gain weight in the beginning. Thats OK! Gaining muscle will significant improve everything you want to improve (looks, energy, mood, etc) but not be reflected on the scale. |
|
|
The first time I ate at a calorie deficit (it was for 3 months, randomly), I ate the same damn thing every day - a cup of cereal with a cup of milk for breakfast, a lemon zest luna bar for lunch, and a veggie-melt for dinner with an apple and peanut butter snack. It was barely over 1,000 calories. A also had a Blizzard every Friday, extra large, instead of the veggie melt. I'm a 6' male, and dropped rapidly from about 215 to 175. I also felt amazing and slept like I never had before in my life. I also swam a mile 3 times a week and did a little trail running. The diet was the only thing that mattered though.
That's my anecdote for losing weight.