I’m sure there are lots of opinions and no consensus.
My friend recently said, “you can’t outrun the fridge”
I would be a lot heavier and feel a lot worse if I didn’t walk as much as I do.
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In my experience a bit more high intensity work out (even for a shorter period of time) tends to be mich more efficient to lose weight. In the end, very simplified, one need to burn more calories than consuming and you tend to burn more calories with more high intensity workouts
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Absolutely agree.
I used to run, I used to do step classes, Zumba, aerobics.
I was doing Ballet Bootcamp in 2019 and 2020.
Unfortunately, my current health issue means I no longer can do high intensity. So walking, swimming, hiking, maybe a slow run, that’s about it for me now.
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A bit of unsolicited advice.
Try doing some strength work and focus less on cardio.
While important, cardio has less effect on your ability to manage weight than building muscle.
Why? Because a pound of muscle is more metabolically expensive than an equal pound of fat. That is, even at rest, a pound of muscle takes more calories to sustain itself than a pound of fat.
So if you can reduce your total body fat percentage even by 1/10th (from say 50% to 45%), you’ve now increased your BMR and RMR, which makes weight management (not dieting, cuz I hate that word, as it’s so loaded) much easier to accomplish than walking or huffing and puffing running on a treadmill.
But no matter what, eat what you enjoy and enjoy what you eat.
Life’s too short and precious to do it any other way.
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Yes, you absolutely can.
Trust me, I’ve done it.
Yes, it’s anecdotal, but it’s still evidence.
When I train for a triathlon I can put down jars of peanut butter and ice cream like they’re water, and still have a hard time maintaining weight.
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IMHO, the calorie/exercise balance is entirely personal. One can lose weight by decreasing/increasing either, but often find one easier than the other. I, for one, much prefer starvation to gymnastics.
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I walk 10-17k steps regularly, and I feel much better after I do, and I even notice some weight loss. But if I don’t stick to calories in calories out, then there’s no point. High intensity workouts aren’t possible for everyone, but cutting calories isn’t that hard.
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these are contentious matters. For many years I have struggled with controlling overeating and the need for weight loss, but so far no identified health consequences (I have been on and off statins for quite a number of years, back on now but not a believer). a few years back I spent almost a year on endocrinologist David. Ludwig’s “Always Hungry” diet plan which is basically a elimination of white carbs (and limitation of other carbs) approach while permitting fats.“slow” carbs like beans are permitted and gradually whole grains (not ground into flour) are permitted. In terms of macros, its basically substituting fat calories for carbs. As a result of following the diet rigorously, I lost around 15-20 lbs and 120 points on cholesterol numbers. This alone convinced me that the dietary cholesterol - blood cholesterol link was cuckoo . While the weight loss was slow, the fact that it was a sustainable regime was workable for me. I have made some long term adjustments which have stuck in my eating (from a former bread addict, much less and not usually white), much less pasta, many fewer desserts, but eating out, entertaining and other social events (like HO meetups!) and vacation trips are my downfall and I backslide behaviorally. Exercise too is a regular part of my life, for good health, but it doesnt really burn off enough excess calories to help in weight loss. Being in food-controlled settings and on a regimen are really key to success.
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100% Correct!! This is the exact reason I recycled an old child bicycle trailer into a cargo trailer.
I hook it up to my bicycle and do my grocery shopping, etc. via bicycle. I really enjoy riding my bicycle to various local stores.
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Post retirement, water aerobics, swimming laps, walking and a little bit of walking with weights kept ME at my prime. Trying to get back there, s-l-o-w-l-y.
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I’m trying not to think about eating (or anything really) as a “regimen”. I’m just trying to make good choices as often as I can and give myself positive feedback when the good choices lead to desirable outcomes, in order to engage in positive growth mindset. Regimens, when one falls off of them, have a tendency to turn into, “Well, I’m off the wagon. F*** it.”
So the plan for the last year or so - we have a monthly fish/seafood subscription. So, with 7-10 lbs of perishables coming to our chest freezer each month, we gotta eat 'em. So, we’ve trended pescatarian (but, more flexitarian). More plant based meals. Less meat. But, when we eat meat, then I make sure it gets all the TLC it needs to be an occasion - that chicken is getting braised in wine; the steak gets marrow and a side or two, and bacon…well, bacon. But in between the meals are veg or fish, with some kind of starch. I don’t fixate on whole grain, but I will buy whole wheat couscous and brown rice. Sometimes farro. I won’t deny myself white potatoes or white rice though.
The two biggest current endeavors - I try to make sure I walk from 35-70 minutes a day. I am beginning to add some strength training. We also currently are not drinking (BF is quitting smoking/vaping and it is a trigger), but aim to slowly reincorporate it on weekends in 3-4 weeks. Alcohol is the biggest source of excess calories in our diets and, for me, problematic for my hereditarily high blood pressure. If I’m drinking, the meds don’t make a significant dent. If I’m not, then I have numbers that look like they did when I was a high school athlete. And I’m down about 8 lbs since March. There’s more I’d like to get off, but the process is the process. Trust the process.
I’m also trying to love myself enough to get at least 6 or more hours of sleep a night. It sucks sometimes. I feel like I am a child being put to bed. But it’s worth it.
And, when we vacation or have some other cause for making a “poor” choice, then it’s just get back after it as soon as possible/reasonable. No beating myself up. It’s a marathon, not a sprint.
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Since I am still very food focused, and I know what I’m like in terms of staying on the wagon, I am tracking everything and attempting moderation.
Since I posted this on Cooking, I’m hoping people will share which home cooked meals are working for them, as well as restaurant meals they like.
Today’s fairly balanced brunch was a breakfast sandwich on a patio. Egg, cheese, arugula, pickles, a little bacon, on a milk bun. Iced Cardamom Latte, at Fika, a coffee shop in Toronto.
It’s inspiring to read the various takeaways. Feeling good body and mind. While it took poorer choice in my youth, some I could have changed, to seek better ones by the tine I was 35ish, I don’t regret any meals at the time. Finding the right way to navigate all that makes up a guidepost to better health is so personal.
If it works, if I can sustain it, I’m on the right track.
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Sure. Today I had chicken salad wrapped in bib lettuce with sliced apricots and watermelon juiced. I use olive oil instead of mayo. Tonight is grilled shrimp and artichoke hearts over farro. Breakfast was coffee and hummus toast.
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I actually stopped tracking! But I totally understand the impulse. You have to do what you need to do for your own mindfulness.
Here’s what a usual meal on my dinner plate consists of (specific ingredients may vary):
6-8 oz. fish or other seafood, usually roasted or broiled, sometimes braised
3/4 c.- 1 c. rice (or similar) or 6-8 oz. potato or sweet potato
5-6 oz. of a vegetable (we buy bags that are 10-12 oz., so half). If salad, then however much lettuce and tomato get me to about half the plate (dressing is 7-8 g oil, 4-5 g. vinegar, and a dab of mustard, mixed. Then s+p to taste. That’s per serving for amounts. Usually I cook for 2.).
I don’t deny myself cheese. I try to keep it to 1 oz. or so per meal. Except when I don’t.
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I think there is a lot of thoughtfulness and exhibitions of grace toward self in these posts.
Reading descriptions of normal meals here, makes me realize anew that our meals are sane and healthy also - for me, its the availablility of snacks and sweets at gatherings, and late night snacks in the kitchen that are the most problematic - I need to stay out of here!
In connection with the white carbs, I just wanted to add that it feels to me that they are inflammatory - Ive had much more pain in my hands since my two months of offshore travelling with groups this year, after which old cravings started to take hold more,…I would urge folks to try to reduce these dietary elements if they are suffering from inflammatory diseases including arthritis and see if it helps.
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Everybody has to find his/her best way but I couldn’t agree more on that as tracking everything makes food and drinks just a chore for us. Many dieticians tend to recommend it but I think that is more of a job security approach for them than really helpful
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This.
Also, as I get older, I am more aware of the need to be kind to myself about all of this. One is usually kind to others in the same situation, but harsh with oneself. Doesn’t help anything.
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This is my biggest issue. Going to bed earlier is the only solution.
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Concur.
If one treats eating as a combination of nutrition, enjoyment and life sustaining sustenance, tracking is counter productive and makes eating a utilitarian task (or “chore”), and less of a part and parcel of the enjoyment of life and living.
That said, tracking macros does have its place, especially if one is using food (or nutrition) as primarily functional in purpose. For example, when I am training, I need to track my macros to ensure proper recovery and to optimize performance.
But at that point, I am treating eating as a means to an end, and not the ends in and of itself (which it should be for most people).
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