I've been losing weight for a year now and I feel great. Before that, I figured that I would never lose weight, but now my lifestyle has changed beyond recognition.
Cardio? - Screw it!
Don't eat sweets? - Screw it!
Dietary supplements, supplements, expensive diets? - Screw it!
Running? - Screw it!
Gym equipment? - Screw it!
Sports are necessary, at a minimum, to maintain the health of the cardiovascular system. According to the research, often sports are not just ineffective in losing weight, but also demotivate people. Changing your diet to a healthier one (tips here) is cheaper, much more effective, and easier than doing sports. So this article is about trying to change your diet first. I mean that any reasonable person who will lose almost all the extra weight (except 5-10 kg) will start playing sports. Simply starting with sports without changing your diet is a 100% failure of weight loss. Start with a change in diet, but without exercising — this will almost always lead to weight loss and a healthier body.
I checked everything on myself — all the tips below are free, I don't sell anything, I don't promote anything. Just sharing my experience.
This article is written for people like me — fat people who don't know what to do to lose weight, who have already tried everything — and gave up, because nothing worked. If you don't have a problem with being overweight or you've found something that works for you - then this article probably isn't for you. Please pass by.
Below I’m giving you 4 simple rules that will allow you to lose weight painlessly in a natural way.
Well, I will immediately add a comment for my convenience, which I will copy-paste to each "guru" of weight loss that does not read the article, but to amuse my ego and tell everyone "see how smart I am".:
All the "gurus" that will come in the comments. The Internet is full of "advisers" who advise dangerous anti-science and spoil people's lives. Don't be like these idiots who don't respect the community — apply research and/or graphs of your own weight, body fat percentage over the past year. Yes, it is over the past year — the fact that you have lost 5 kg in two weeks, does not mean anything.
The theoretical knowledge I gained from researching the scientific base on ProVen over the past three years, as I struggled to lose weight. I learned the practical basis from personal experience — through trial and error.
This article will intentionally not contain links to research; I ask anyone who thinks about following the advice in this article to Google and check each piece of advice themselves. Don't take my word for it — check it out!
What doesn't work
Let's first understand what either does not work at all for weight loss, or works temporarily (-4 kg for a week, and then +6 kg for 3 days), or works, but not due to the exhaustion of your own body restrictions, but for indirect reasons, voiced in the paragraph "what works".
• Exercise — calculate how many calories you burn in an hour in the gym or in an hour of running. Surprisingly, sports burn so few calories that it has almost no effect on weight loss.
• Mono — diet-like, eating only apples, only fruits, only vegetables, only mangoes, only bananas.
• Avoiding certain nutrients — whether it's fat, carbohydrates, or protein.
• Temporary diets — you need to develop a lifestyle that is always comfortable to live in (you will have to lose weight for years).
What does work:
Calorie restriction.
Limit the meal window.
Record every calorie consumed.
Maintaining weight metrics daily.
Calorie restriction
This is a silver bullet for people trying to lose weight! In fact, this is the only thing that can work. Our weight is calories absorbed minus calories burned — that's the whole secret. The only way to lose weight is to either burn more than you consume, or consume less than you burn.
It is due to the calorie restriction that all mono-diets and temporary diets work: eat less and lose weight. That's what all sorts of "experts" say, they say, "I lost 10 kilograms eating apples", naively explaining the weight loss by the lack of some nutrients in the diet, and not the real reason-calorie restriction.
It is worth noting that you should not drastically reduce the number of calories consumed: there is a chance to drop your metabolism to zero. Most often, it will be enough for you not to eat above your norm (I have about 2000 kcal per day) to lose weight. Everyone has their own norm — the only way to understand your norm is to measure your weight and the amount of calories consumed per day, and after a couple of weeks to see how much you need to eat at most to lose weight.
By the way, metabolism is the reason why any variety of keto doesn't work. Yes, the first month you will burn fat, the weight will fall — and then there will be a plateau of progress. The stagnation will last for months, and you will hate yourself and the environment more and more daily, as you limit yourself — and for what? For the sake of maintaining your weight plateau.
Excess calories are needed to support overweight! Yes, to stay fat, you need to eat more than necessary! You don't need to starve to lose weight — you don't need to overeat.
Limiting the meal window
In English, this is also called "Time restricted eating" — a good concept, not even for weight loss. It allows you to start working together with your circadian rhythms, and not in spite of them, improves your condition, sleep, and so on. The bottom line is simple: take calories only in the 10-12 hour window of the day.
That is, you wake up, have Breakfast at 8 am — and plan your last meal for a maximum of 6 PM. You don't have to start immediately with a 10-hour window, you can start with a 12-hour window, the profit will still be — even if it is worse than with a 10-hour window.
I'll explain who this topic won't work for: people who don't understand where calories come from. Let me remind you that milk, soft snacks, protein, coffee are all calories. There are no calories in water. That is, Yes, only drink water outside your meal window. Any calorie consumed outside the meal window will upset your circadian rhythms.
Simply limiting your food intake to a window of 10-12 hours will already reduce the amount of calories you consume and boost your metabolism by forcing your body work more efficiently.
Record every calorie consumed
And I mean each one. Have you had a glass of tea, coffee or milk? Write it! Have you eaten a nut? Write it! The chipset? Write down! Had lunch with macaroni and cutlets? Write down!
You should record it in some tracker app. Yes, with pens, but what can you do? The store is full of cool trackers with huge databases of nutrients that will help you track calories. I will not recommend any — and then you will conclude this is an advertising.
What to do with restaurant dishes? Either ask the energy value of dishes when you buy them — or don't eat in restaurants (life hack, how to save money). It is actually much more recommended eating home cooked.
Buy a kitchen food scale to clearly understand how much and what you eat. You will be surprised at how different products differ in energy value. For example, I was very disappointed with beef, but I was very happy with cucumber and tomato salad, which is now always sliced at home and which I use instead of snacks. The berries were also extremely low-calorie.
And this is how you have to live? No, after a while, you won't have to do it again. I, for example, have a clear diet of the day. In the evening, I cook overnight oats with nuts, berries, milk, cinnamon — I have a pie with cottage cheese for lunch, and during dinner I do not deny myself anything. I lived like this for a couple of weeks, estimating that I was not hungry, everything was fine for nutrients (I also drink a protein shake in the evening so that my muscles have something to grow from), I don't break out of the norm for calories, even if I overeat for dinner. I don't track calories anymore — everything is on autopilot.
Maintaining a weight metric daily
Send away anyone who talks about any psychological pressure from weight measurements every day. People who weigh themselves daily lose more weight than those who weigh themselves once a week. The rule is simple: the goal you measure comes true.
But don't just focus on weight. Let me remind you that muscles are heavier than fat — and are lost first of all, as the most inefficient and unnecessary part of the body in hunger. That's why I keep a table in Google Sheets not only daily for my weight, but also for my waist size and body fat percentage. Any cheap Chinese scale can count the percentage of fat.
About the percentage of fat on the scale, I will say separately: do not worry about absolute values. Different brands and methods of calculating the percentage of fat give different numbers. The only thing you should be looking at is for your comparative fat percentage on the same weight to go down. Do not worry about the fact that your friend has 10% fat, and you have 29% — you need to show progress in relation to yourself, and not to someone else.
In addition to maintaining metrics, you should also look at your actions. You ate a packet of crisps yesterday and the weight is rising today? Maybe next time you don't eat chips? You ate oatmeal in the morning, didn't want to eat all day — and the next morning your weight and fat percentage dropped? Eat oatmeal in the morning!
It is important to note that measurements must be taken at the same time in the same condition. The first thing I do in the morning is to measure myself. And then in the evening I have a wider waist and more weight (I ate during the day).
Conclusion
That's it! Four simple rules — and you reduce the percentage of fat, weight, waist circumference. Note that there are no tips on what you need and don't need to eat — just simple physical facts.
Somehow the diets don't work because they are coming to an end. You also need to change your lifestyle — and to do this, follow the rules above. You need to eat healthy for the rest of your life, not just for the next couple of months.
Stop exhausting your body with restrictions and idiotic advices without a scientific base! Your body wants to lose weight. It is adjusted to maintain the optimal weight for your longevity. You don't need to mock yourself, you need to start working with your body, not against it.
Ask questions here, I will be glad to answer! Peace to your home and get rid of excess weight.
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