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by FriedrichN
1290 days ago
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I have a tendency to be heavier rather than lighter, for me exercise absolutely helps, how much I eat with moderate exercise is about the same as without. Once I go above the moderate range I start being more hungry and only applies to cardiovascular conditioning, weight training does not have that effect on me. The problem with losing weight can't be reduced to calories in versus calories out, that's the outcome, not the method. What you need to control is hunger, which can be very difficult for one person and very easy for another. Hormones play a huge role in this (ghrelin and leptin are big players) and that differs from person to person. Combine that with the fact that certain people unconsciously dial down their energy expenditure (fidgeting, bouncing, posture, etc.) when they reduce their calorie intake. You can do a lot with conscious decisions like getting your step count up, doing regular cardio, eating more things that fill you up like vegetables, fruit, potatoes, anything high in fibre. But that only gets you so far until you hit that certain point at which it becomes too hard and that point is different for every person. If you have a tendency to be overweight, you'll never walk around with a permanent sixpack. It's better to weigh 100kg than to weigh 120kg even if it would be better to weigh 80kg, there's no point in losing a lot of weight if you can't maintain it. |
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After many bounces (biggest from 92 to 71kg which would be just at "normal" BMI for my height) I ended up aiming for a very little drop, while still eating "normal stuff". The aim is to make it psychologically manageable and not have to will thru the diet every day like I did before, only to eventually run out and get back to the bad habits.
Other thing I learned is differentiating between brain hunger and body hunger. Brain just likes to eat, preferably in nice regular intervals, especially once I got used before that the big evening meal is "reward" for hard day at work, and it took some time to figure out "no, your body is just fine, it's still metabolizing stuff, its your brain that's bored"
I've swapped the bread and other fast metabolizing stuff to help stave off the hunger and slowly get used to just eating one meal (around midday) per day so I get hungry right near the end of the day. Weirdly enough I don't get that much morning hunger and usually coffee with milk is enough to get me by for few hours before dinner.
When I get crave for something sweet I just do it instead of a meal or make meal smaller at later date as snack to stave off hunger till the end of the day. Baked potatoes instead of rice/fries/bread to the meal also work surprisingly well to keep me feeling sated.
WFH have been blessing here as I can just cook my meal instead of getting it in the office.
Excercise did pretty much nothing to me in terms of weight, sure, getting some to feel better is useful but it just makes me hungrier so calories even out...