Diets are always hard if you don’t know how to do them 😉
Everything here is for “normal” weight loss, down to 15% or so, where the abs are beginning to show.
Here are some tips that have helped me:
Calories in / calories out are the single biggest weight loss driver
This means, that calories consumed mused be reduced, and daily activity should remain, or slightly increase
Protein is more filling than carbs and fat
and it helps keep the muscles, when you keep training
Volume and regularity of meals helps with hunger
instead of just removing things to eat, or removing whole meals altogether, try to keep the volume similar by replacing foods.
Water fills also
Hunger before meals is ok, and normal.
But you should not be always be hungy. Fruits and vegetables are great snacks.
Still try to enjoy foods. Skipping breakfast at the weekend to enjoy some icecream instead? Yes please.
Small treats and gifts for yourself are important to keep going, and make the journey not to bland.
Eating out: minimize
Eating out with friends / parties: It is ok to occasionally indulge a little bit, when the situation arises
Just be mindful about the foods and portions
You don’t need to eat a whole cake
That’s most of it, I believe. Nothing special, and posted everywhere else.
There is no magic trick to do it.
One of the last goals of this year was to get a bit leaner. I am well-versed in counting calories, having successfully used it to loose weight at the beginnings of my fitness journey.
The first steps at the time were of course some online tools, but I found them horrible unusable. Therefore I wrote my own Python based command line tool. It was equally horrible to use, but streamlined to my needs.
This worked, I lost weight, and after some time being comfortable with myself, the weight slowly increased.
Now, the tools are not really less horrible to use (tried fddb and myfitnesspal) and my old Python script is broken.
A few months back i tried to wrote something new and better with Electron and typescript, but things always got broken, and learning UI while always fighting the tools really left me dispirited. Nothing against the tools, they obviously work, but it didn’t really fit how I liked to use them.
The latest iteration is completely manual. On paper (together with a spreadsheet).
It is not as bad as I first had guessed.
Only calories and protein is tracked. Protein is rounded to the nearest 5, and calories are rounded always up to the nearest 50. It’s less to write, easier to calculate, and should cover the most important numbers. The weight itself is tracked via the median, maximum and minimum weights per week. I try to weigh myself always after breakfast, which usually includes something to eat and a cup of tea.
I have been doing this for 3 weeks now, and it gets the job done for now 🙂
Just a short overview over every supplement I usually take.
My personal guidelines for which/if to take a supplement are
ROI: cost vs potential benefits
potential benefits: how well studied / safe is it
potential benefits: are they applicable to me / my goals
In general you don’t really need to take anything, unless there are actual deficiencies. But there is also a difference between having just enough of something, or having optimal amounts; this is the gap I try to bridge.
I usually take
protein powder as needed (meal plan)
creatine, fish oil and vitamin D with my breakfast
everything else gets mixed in my greek yoghurt mix, which I eat every evening.