i am 18F, and during lockdown i gained alot of weight because of stuff like emotional eating, over eating, and having little to no physical activity. i am in a better place now, so i am looking to lose it.
i've read a little about portion control, and i also read that drinking water before meals can decrease our hunger. so i've been doing this: i drink about 2 glasses of water before meals, and that drastically decreased my hunger. for reference, i used to eat 3-4 Roti (which are kind of like tortillas, made out of whole wheat) and now i feel full with just 1 (and an okay amount of salad + cooked vegetables).
the thing is: i don't know if it is healthy to cut down so drastically. i don't want to cultivate unhealthy eating habits, just because i want to look prettier or thinner. i would love it if someone helped me understand if that's correct :)
I can't be the only one who is in the "I'm not exactly a 5 a day kinda guy, but it's free so I'm going to cane it" camp.
Losing weight is mainly a matter of caloric intake: you do it by simply eating less. However, one thing that people seem to forget is that you want to lose weight while remaining healthy at the same time. While you're on a caloric deficit, dietary choices will affect general health, muscle tissue maintenance, and mental health, and they become increasingly more important as your relative deficit increases. If your diet is low in proteins, low in micro nutrients (vitamins and minerals), and rich in sugar, you might lose weight, but you will still not feel very good in your body: the basic processes that ensure the good functioning of your body will be less efficient, more of the weight you will lose will be muscle tissue as opposed to fat, and you will be hungry all the time.
Also, even though the most important limiting factor of fat storage by far is caloric intake, there are other factors that contribute to what your metabolism does with the nutrients that you ingest, such as certain amino acids (leucine, glutamine), certain saturated fats (palmitic acid) and certain hormones (insulin, insulin-like growth factor 1), with these amino acids' and hormones' impact on metabolism being mostly dependent on how much sugar (glucose) you ingest.
For all of these reasons, in my humble opinion, the most efficient diet while on a caloric deficit and to maximize fat loss while maintaining overall health, muscle tissue and mental health is one that is mostly made up of meat/animal proteins, unsaturated and omega-3 fats and complex carbohydrate foods, low in sugar, and rich in micro nutrients, especially dietary fibers. (which increase the 'fullness' effect that you get from eating by slowing down the breaking down of nutrients in the digestive system).
The meat/animal proteins, omega-3 and unsaturated fats and complex carbohydrates will allow you to maintain muscle tissue while further limiting metabolic growth of fat tissue (thus complementing the fact that you're on a caloric deficit), and the micro nutrients will also contribute to muscle tissue maintenance and maintain general health.
Now this is mostly a matter of personal preference, but based on everything I just said, here's my two go-to meal choices:
Choice 1
A source of fiber-rich complex carbohydrates
A low fat source of meat protein
Some micro nutrients rich vegetables
A source of unsaturated and/or omega-3 fats
Choice 2
A source of fiber rich complex carbohydrates
A source of meat p
... keep reading on reddit ➡
Dad: Someone should immediately turn that kid around.
I'm fricking hungry, guys.
I'm one month on T and the hunger pains just started kicking in. I heard your hunger increases with HRT but I super didn't take it seriously, therefore, I'm super unprepared.
I have not changed my diet. I eat the same amount that I always have. It doesn't feel like enough and I can't get satisfied.
When I wake up, my stomach is growling. When I go to sleep, my stomach is growling. I mean, I just ate a turkey burger like an hour ago and my stomach is already growling again.
Should I eat different things, increase the amount that I'm eating, use supplements, or just ignore my suddenly fussy stomach all together?
I'm a PhD student in clinical psychology specializing in eating disorders. My research included collection of a food frequency questionnaire and I want to use the HEI-2010 to code overall dietary quality as a part of my research. After way too much time spent trying to figure this out on my own, I am reaching out for help!
Does anyone have experience using the HEI (HEI-2005, HEI-2010, HEI-2015) in research and can advise me? I would even be willing to pay for someone to help me out with this!
Since I haven't seen this mentioned at all here on r/LoseIt, I wanted to bring this very important discovery to everyone's attention.
In the last 15 years, as I've personally worked with over 4,000 cases of individuals going through extreme fat loss & body transformation, there was a big factor that was causing hidden problems that I didn't know about initially and didn't hear anybody discussing.
In those cases, I saw individuals time and time again struggle with:
- On-going craving
- Extreme hunger
- Increased appetite
- Inability to stick to their diet
- Inability to even eat some healthy foods
- Stomach pains & digestive problems
All this led to...
- Over-eating
- Compulsive Snacking
- Cheating on meals
- Feeling frustrated/upset with such cheat episodes
- Failing their diet
Which ultimately led to failure & giving up on their fat loss plan.
In worst cases, it lead to "rebound" weight gain where the individual ends up gaining even MORE weight than before.
So what was contributing to this? What was causing all these issues?
When I looked into a big sample of those that were failing their diets & those that had strong cravings I found one common factor: Digestive Problems.
Specifically, G.E.R.D (or heartburn).
The link between GERD & weight gain/obesity is very well documented. One study showed that if your BMI is above 35, your chances of developing GERD is almost 300%!
But, what has NOT been well documented is that GERD can actually be a very strong CAUSING factor for weight gain.
What I discovered from the cases that I worked with, time and time again was the following:
Heartburn (GERD) symptoms would come on in the form of:
(Any of the following symptoms)
- Stomach pains/pangs
- Upset stomach feeling
- Tingling in the stomach
- Acid feeling in the stomach
- Acid feeling in the throat
- Coughing (without any obvious cause)
- Chest pain
- Difficulty breathing
- Difficulty sleeping
- Dizziness or headache
Basically, they would develop these symptoms, but what they did NEXT was the issue that led to the weight gain.
The immediate remedy was to EAT to "feel better".
Even though they weren't experiencing "hunger feelings", but they had a feeling that these symptoms would be relieved by eating.
And science shows how eating can help soak up the acid in the throat/stomach, and help provide short term relief.
Unfortunately, this is just a vicious cycle, because once again, the food is digested, and
... keep reading on reddit ➡Lets see what you can do....
Dad: Someone should turn that 5th kid around.
Dad: Why isn’t somebody turning that kid around?
