In Part 2, I share the positives that have happened to me because of following intermittent fasting! If you would like to try intermittent fasting, ask me questions, and just learn more, I have a Facebook group that you can join! Enter your email address to subscribe to this blog and receive notifications of new posts by email. As people enter their mid to late 40s, they may become dismayed to look in the mirror and wonder where that youthful and slender figure went. Your weight is largely determined by how you balance the energy you burn with the calories you eat.
Because of the difference in gene expression profiles, the fat tissue of a female won’t behave anything like a male fat tissue and vice versa. The Harvard Women’s Health Watch published an article which concludes that visceral fat stored in the belly area is highly responsive to exercise. Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. I know all types of things that would help this but I really hate exercising and I'm aware that physical activity needs to be balanced with a healthy diet but I'm specifically looking for a couple of answers here to whether or not some easy things could help me.
I read online that a 15 minute jog every day can be quite helpful as long as you're not shovelling food into your face afterwards.
Part of the reason I'm asking this is from all those contraptions that claim 20 minutes a day will help you look like Joanne Mcleod. I think the biggest thing realize here is that 20 minutes of light activity is better then none at all. Its all about starting somewhere and if you really want to lose weight and be healthy you will enjoy it and want to do better. Just start somewhere and you will feel better and all of a sudden you will strive to do what it takes to feel better and better. What you need to do is change your attitude towards exercise because honestly, it's all downhill from here if you're over 30 and already naturally progressing towards being out of shape. I can only speak of what works for me, and 2000 cal per day intake, plus doing 20 minutes twice a day of HIIT works great.
Speaking of HIIT, anyone got any formulas that work good for them, in terms of minutes of high and minutes of low intensity etc? Anyways, I am thinking of trying the treadmill tomorrow, but I have a bad ankle and it likes to act up with impact exercises but I'll give it a shot. Any thoughts of another cardio exercise I could do, and no, I won't do the bike, they bore me.
Also, I promise you that 15-30 minutes of exercise a day is still EXTREMELY easy to ignore if your head's not in it.
Yea, its pretty much calories in and calories out, you'll probably want to start keeping track of that too and try to stay under your limit.
Honestly it was fun working with Mibz, he had strictly told me he did not want to do any exercise, easily took 5 years off his face.
Diet seems to be the unanimous decision here, maybe I'll lay out what I've been eating and see if I'm doing it wrong. My current exercise consists of getting out of bed, sitting on the couch for 16 hours and going back to bed. I hate cooking, so much so that I won't even heat up a can of ravioli, I just eat it straight out of a cold can. One thing I don't eat is pork, my girlfriend has an extreme pork allergy and gets violently sick if she comes in contact with it.
Except, you know, for things like Super Bowl where I eat an entire pizza and some cheesy breadsticks and a hojillion chips in buh_buh's wifes extraordinary dip. Hell, even if you like cereal for breakfast, swap in some shreddies or mini wheats or something.
Dinner: Pre-cooked turkey breast shavings - Lilydale or something) Handful of mixed veggies. I'm not sure if there is something like that in Calgary, but with a city of that size, I can't imagine it's not in the realm of possibility. For working out, HIIT is a great way to train, but if you're not really fit it can be dangerous and you could injure yourself. If you find working out at a gym boring, maybe try to find a sport that interests you, if you keep physical activity fun than it doesn't seem like a boring run or lifting heavy things only to put them down again.
I'm about 5'10", 200 pounds and I figured it's time to take some inches off the waist.
Your diet isn't as bad as people are making it out to be, some people here sound like a bunch of middle aged divorced housewives.
If you do that you won't be shedding the pounds like crazy but you'll definitely feel more energetic and a few pounds will start to disappear.
A life where you can only eat chicken and vegetables isn't a life worth living, unless you really need to drop serious weight.
Yeah, when I worked out routinely every day, I used to eat a lot of meat, salmon, chicken, and green veggies like spinach, broccoli, bok choy, etc. Calories are one thing, however what you had posted for all your meals has no balance, what I mean by now balance is that it seems as if your intake consists of carbs and fat, with VERY little protein, if you balance it out between your meals per say 40% carbs, 35% protein and 25% fat with say 2-2200 cals a day you would probably notice a significant drop in weight after a couple weeks. I would say your weight gain is mainly attributed to bad portions (macros), if you give it an even balance throughout the entire day or even per meal this would be a lot better. Lot of information has been covered already so I'll add something: Get yourself a good blender to make smoothies for breakfast.
Cut alcohol back majorly if you drink, however a glass of wine with dinner isn't going to kill you.
Dark chocolate such as one square a day is not bad either, get something with at minimum 70% cocoa. The one thing that you notice once you start eating healthy is how fucking sweet everything else is. Brewed black coffee is great for a pick me up but if it's too much, use a TINY bit of honey. Another tip, make meals in large sizes and then portion out lunches for the rest of the week, or even do the freezer thing depending on how much you've made.
The problem with saying "Eat what you want, just eat less" is that healthy portions of unhealthy foods are ridiculously small. Like suntan said, tracking your food is one of the single biggest things you can do to help the mental game. Give it the rapid fat loss a try for 2-3 weeks, follow it exactly and you will gain the motivation to continue on with eating healthier.
Understand that your ancestors evolved in an environment where it was not uncommon to go 24-36 hours without food.
Then apps like 'Lose it', say how much calorie deficit you need but don't take into account the quality of the food.
Gentlemen, if you were 230 lbs, 10% body fat, and a 34" waist, is your weight still a problem for you? Lots of good information in here, I like the baby steps approaches people are mentioning, I know if I replace all my meals It'll happen pretty dramatically. For lunch today I had 4 slices of bread with peanut butter on them and a glass of water (before reading this). There's lots of physical activities that you could do together that isn't sitting on the couch and playing video games, for example, you could go skating, play badminton, go for a run together. I usually try for 500 - 600 a meal and that is hard to do without being proper healthy (chicken, water, veggies). Mar you have some good info going so far on this thread, so the biggest factor is to apply yourself and be consistent.
The only problem I find with these apps is if I go out and eat somewhere that isn't in there database. Mar, I use the app myfitnesspal, such a life saver, so many people have created entires already that you can search or use, also you can use their barcode scanner as well. I'm on a daily goal of 1,940 calories and working out 3 to 4 times a week, burning between 400-700 calories each session depending on what I'm working that day.

For fresh foods, you can use the USDA database, which often also contains cooked food calorie values (e.g. Are the apps like My Fitness Pal useful for someone looking to gain weight at all (tracking macros, etc)?
Oh, and I've been following IF (intermittent fasting) for the better part of two and a half years now. EDIT: to prove my point I can upload a vid of me squatting 325 x 2 that was taken yesterday at the gym.
There have been plenty of days where I don't eat until 8 pm (not that it's particularly a good thing). Fasting involves willingly abstaining from some or all food, drink, or both, for a period of time. To reduce or stop cravings and reduce hunger, breaking the physical aspect of food addiction. There is great debate among the scientific community about whether fasting has any health benefits or can detoxify the body. However, after fasting people often report a positive, healthy change in their diet and lifestyle and thus it can be a springboard in the right direction. Fasting is often used to break the physical aspect of food addiction or a bad cycle of eating. The problem with fasting is that due to severe calorie restriction, your basal metabolic rate (BMR) will decrease. During fasting your stomach tends to shrink, which means you require a smaller food intake to feel “full” and thus naturally decrease your calorie intake once you start eating. After fasting people report to feeling healthier and more energetic and thus are more likely to be more active and burn more calories. If you are fasting for weight loss, avoid water fasting and go for juice fasting or raw foods instead.
Essentially, the bodies starvation response kicks in (like a crash diet ), in order to conserve energy. Side effects of fasting may include headaches, weakness, muscle aches, nausea, lightheadedness, irritability, racing heart, exacerbation of joint symptoms, mild abdominal discomfort, and hunger. Opponents of fasting, argue that fasting and detox programs can generate a multitude of medical problems that include damage to your gastrointestinal tract, nutrient malabsorption, impaired liver function, anemia, kidney stones and hypoglycemia. During the fast, your stomach shrinks and your digestive organs are in a state of inactivity, thus solid food must be re-introduced very slowly to avoid kidney failure or digestive distress. After fasting, you should follow a transition phase of re-introducing foods, before returning to eating meat, fats or normal foods. Nice suggestions but it is not very clear things to be eaten or not to be eaten during or after fast. If you are new here, you might want to subscribe to the RSS feed for updates on this topic.Powered by WP Greet Box WordPress PluginCan intermittent fasting help you lose weight, boost energy, and feel better? I’ll be posting more about my journey with intermittent fasting, so please stay tuned. I was skeptical at first since it goes against EVERYTHING I’ve learned about healthy eating…but it has been a real eye opener and I feel so much better!
I personally know someone who has followed IF for 15 years, so it’s definitely a lifestyle! As men and women age, they lose muscle mass especially if they’re not exercising regularly. If you eat too much and exercise too little, you’re likely to pack on those pounds — specially belly fat.
While men are prone to store visceral fat around the vital organs, also known as belly fat, women typically accumulate subcutaneous fat around the hips and thighs until they reach menopause. Another study done at DUMC-Duke University Medical Center- finds that the dreadful belly fat could be blasted by exercise.
Your food choices can reduce your risk of heart disease, cancer, and diabetes, as well as defend against depression. I play floor hockey once a week and snowboard twice a month but it isn't doing anything for me, I still get winded walking up the stairs.
I figured I can do 7 minutes down the road and 7 minutes back every day, so will this actually take an inch or two off the waist?
Something like that to get you in a gym (or arena, or pool, or whatever you choose) and get you familiar with the environment and appropriate exercises.
I would focus all of your efforts on your poor eating habits that have made you over weight. The key is to have a TV in front of you to watch netflix or something so you won't get bored. Until you're mentally ready to do something about being fat, you're going to continue to be fat. 10-15 mins a day as long as you get your heart moving and break a sweat your doing something right that will take pounds off, as long as you're eating proper.
I used to drink skim but my girlfriend's a doctor and she was telling me skim milk is terrible for you. I might go put some peanut butter on bread if I get hungry in the next hour or so but that's the extent of my cooking abilities. If you can't learn to heat up your own food then, I'm sorry, but you're going to be fat forever.
Now that I'm a healthy weight I eat more normally, but my choices are still healthier than when I was fat.
Nothing wrong with the occasional chocolate but grab some bell peppers and a low fat dip or something instead.
Right now if he's too lazy to even heat up a can of ravioli in the microwave, then he's doomed. I actually wasn't so alarmed about the diet, more so just how having to devote 16 hours a day to your work from home job must be really hard on your physical and mental health. There is nothing easier than opening the fridge, throwing a bunch of shit in the blender and having a solid breakfast ready in seconds. Nutritionally, yeah, you'll be fine, but you'll also be REALLY FUCKING HUNGRY all the time and it becomes very easy to just eat more of what you've already stocked your pantry with. It's so much easier to not eat something when you look at the back and see "30 carb per tiny ass serving". Cooking once a week removed the excuse of "Oh, I've had a tiring day, I don't want to cook. I know I can maintain my weight loss by just eating healthy breakfasts and lunches during the week. Cut out pop, desserts, treats and no carbs at dinner (upped my protein and veggie intake instead). I'm going to take some of the advice, cutting out Starbucks will be hard but I'll give it a trial run. I am FAR from the perfect eater but knowing that 'holy shit, I am already 2000 calories over budget and it is Wednesday' makes me re-think that wing night or I actually go home and make dinner, although I am craving more pizza and beer. Think of Famoso thin crust pizza's that fold in your hands, with some cheese, onions, red peppers and chicken. This is a car forums archive, to participate in daily discussions on cars, visit our forums website and register today!
Modified fasting methods in which juices, teas and detox diet are consumed are comparatively easier than only water fasting. However, one topic that most experts agree on: fasting is not a healthy means of achieving fast weight loss. Fasting slows your metabolic rate down so your diet from before the fast is even more fattening after you fast”.
Remember for permanent weight loss, you need to adopt a permanent lifestyle change: lowered fat intake, increased intake of unrefined foods (it will fill you up, with minimal calories), decreased consumption of refined foods, drink plenty of water whilst cutting down on other liquids, exercise and get more sleep. In the first 24 hours of the fast your body will utilize glycogen (easily-accessible storage form of glucose, stored in small quantities in the liver and muscles) to provide energy for your various body processes to keep functioning. Although what you do during the fast is of course important, it is what you do afterwards that is critical.

If you rush into eating solid foods, overloading your digestive organs with large amounts of food, you may provoke acute attacks of indigestion and experience physical problems such as diarrhea, sickness and fainting.
Your organs must be trained to gradually return to normal activity, by introducing very small quantities of light food.
I plan on doing this as a lifestyle too as I enjoy eating again and I feel so much better ?? Let me know if you give it a try! I am finding that I am SUPER hungry and have a light headache until a few hours after the fasting period is over. MY PHOTOS ARE COPYRIGHTED AND THEY ARE NOT TO BE CHANGED OR ALTERED IN ANY WAY SHAPE OR FORM WITHOUT MY CONSENT. A shift in fat distribution toward the belly area (visceral fat) in the post-menopausal stage could be experienced by many women. The study aimed to identify the  exercise that is most effective in ridding human body of the extra and unhealthy fat. It was found that the group that performed aerobic training, burned 67% more calories in the study when compared to resistance training. All these goals become achievable and your diet plan can work for you if you learn some nutrition basics.
Additionally, learning the habits of healthy eating can boost your energy, sharpen your memory and stabilize your mood. Commitment, determination, and a set goal are important factors to make your weight loss journey a complete success. I assume you like to eat as well though so it comes down to what's worse dieting or exercise?
Once you understand and are able to control what and how much you are eating I would look into adding some other weight lose options.
Your body needs the fat in order to digest the lactose so if you drink skim milk, you're just putting pure lactose in your body and you can't digest it properly. It was a tupperware container about the size of my fist but it was packed in there pretty tight so it filled a small plate when it came out.
And I have an insane amount of work to do, I couldn't possibly dedicate an hour a day to exercise.
So before my girlfriend cooked for me I was sometimes not eating anything, or if I got hungry I'd drink a can of Coke, that would fill me up. Dinner will probably be a full chicken breast baked in some sort of soup and whatever green veg I feel like at the time. I've definitely have seen people with worse diets, and have ate worse myself at certain stages of my life. I try to keep dinner healthier (mostly by cooking it myself at home and not eating out) but the weekends usually end up a write off. I am at 215 and would like to be around 190 while retaining the muscle I have and decreasing the fat.
I try to eat 'healthy' like Subway, but I know even that isn't ideal with the carbs and all. Mario for an hour, why not use that hour to plan out and make your meals or do some excercise before bed? Like yesterday I took the gf out to an Italian restaurant and had some thin crust authentic Italian pizza and some other small stuff, but had no idea how to put in the calories. You trick your body into thinking its starving, so instead of converting the calories into energy, it stores fat.
Although the appeal is that fasting achieves quick weight loss – it is quick fluid loss, not substantial fat loss. Fasting may stop your body from physiological addiction, but often only disciplined eating can effectively break the deeper emotional addictions by replacing life-long, entrenched, comfort-eating patterns with new healthy ones. You must replace you old damaging habit with a new healthy habit. This means that your metabolism will slow down and theoretically, if you were to eat the same amount of calories you did before you started fasting, immediately on the stopping the fast, you would put on weight – not “water weight”, but fat. Come join our Facebook group too for some extra support and to answer any of your questions! In turn, if calories intake is not limited and physical activity is increased, the body will pack on the extra pounds.
With age, muscle mass starts to diminish gradually, and fat accounts for a greater percentage of your weight.
While both types of exercises have their health benefits, what matters is how much time you put to exercise, how many kilometers you walk and hence, how many calories you can burn. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying and healthy diet. A healthy lifestyle means making many changes in order to  be able to choose a balanced diet or nutrition plan.
I personally like exercise but find it hard to do on a regular basis so my approach is exercise when I can and eat decent when I can and it creates a happy medium. And just before eating that I had 2 more of the carrot muffins she baked, she had been complaining that I wasn't eating them and asked if it was because I didn't like them. Some people might have noticed I disappeared from this site for the last 2 years, that's because I had too much work to look at forums. I was at 3 cans of Coke per day for about 7 years straight and I was 20 pounds lighter because I wasn't eating as much.
I would seriously think about making some major changes, because I think this lifestyle (physically and mentally) is what leads to health problems early in life.
Also, it should be noted that you shouldn't eat or drink sugary, high-carb food right before bed since your body will just store it instead of using it. You WILL be hungry with the lower carb intake, but just drink more water or eat more healthier stuff instead. It can be a big learning curve for some people, but just be consistent and the results will come. Commencing a raw food diet and following it for about half the fasting period after fasting will greatly help with any cravings, by allowing an emotional transition from fasting to eating, while still maintaining the need for discipline.
If this were to happen, you would end up with a higher body fat percentage than when you started. After several days of fasting, your body begins to break down protein, which is converted into glucose. Some people find it easier to follow a juice fasting plan where juicing recipes in a juice fasting plan are used to control weight. And I still do, I pretty much have to work every minute I'm awake to get this done in time for launch.
Have I settled a couple extra pounds higher because I am letting myself drink and eat out (Saturday was almost 3000 calories because we went out to craft and I got wrecked).
Also, if you do ignore all the warnings and pursue overeating after breaking your fast, you will pile on weight (fat, not fluid). Therefore, it would become more challenging to lose those extra pounds and maintain a healthy weight.
Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for life. I've connected with a couple of friends who also use it and we can watch each others diet and workout diary. My only concern is that I don't want to end up losing my muscle that i've gained over the years. A slumbering digestive system is sensitive, and although you might want to try every food on the planet, you cannot because your system needs time to get back to speed. Various popular diets can help to jumpstart your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.
Add that to your starbucks and mid-day muffin (which muffins are like 600 on their own) you are probably at 1500 calories before you even eat lunch.
I think I need to regulate higher protein in my diet and less carb and fat for that to happen.

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