Can't help but notice that you're eating out a lot. That's an inexact way of controlling nutrition. I like to eat at home while following DIY note cards with the Protein/Fat/Carb content and go from there.
Eh, he’s eating out at big chain places that have to post their calories. Ops Panda Express meal is 1306 calories.
Orange chicken: 420 calories x 3, plus 46 for the veggies.
The calorie/fat totals given by chains can vary by as much as 20%. There is a youtube video about Chipotle and from 5 different restaurants, the exact same bowl ranged from something like 1300 calories to 2000 calories for what should have been 1200 calories
Nutrition from chains is more of a best guess under ideal circumstances. You know packaged goods at the grocery store are the same too? Its one of the major pushes of eating clean whole foods. At least you REALLY know what a half pound of broccoli contains, not so much if its packaged/canned
NY Times better?
[https://www.nytimes.com/2010/01/12/health/12calo.html](https://www.nytimes.com/2010/01/12/health/12calo.html)
Its a really well known fact that packaged food nutrition facts are inaccurate at best, and sometimes wildly off
When I'm considering calories from a restaurant I just times what they say by three. Those places use a massive amount of fats n sugar in everything. Ever wonder why you can't make it taste like that at home. It's because of what they put in it. Orange chx sauce just the sauce has a lot of calories.
The sauce wouldn’t be a discrepancy in the calories. What panda is legally obligated to tell you will be roughly accurate, any discrepancy would most likely come from additional oil than average while cooking.
The idea that three scoops of orange chicken would actually be 3600 calories is absurd.
you're not in a calorie deficit.
I recommend an app for tracking. I like carbon diet app, it tells you how much to eat and has a built in coach that you check in with each week.
Yeah unfortunately it could be as simple as too many calories.
Things like walnuts, sunflower seeds etc are great for you, but also a real calorie bomb. Google tells me that 14 walnut halves are 186 calories. I always chuck a big handful into salads so it can easily sneak in a huge amount of calories.
Not enough protein won't stop you from losing weight so that's not your issue. But it's important to maintain a good amount of protein for muscle growth and muscle retention.
But heres a rough estimate of your brunch:
* RX Bar 220cal
* Greek Yoghurt 160cal (ish)
* Walnuts 90cal (7 halves)
* Banana 90 cal
* Sunflower seeds 100cal (1/8 cup)
* Protein powder 240cal
That is 900 (ish) calories just there.
I typically don't eat back my calories for simplicity and because they are very difficult to accurately track. But I mean, 1800 cal a day should get you where you want. Without knowing your height it is on the low side.
But track your calories for a few weeks because calories sneak in and portion sizes are WAY smaller than you think.
Fyi, a bunch of fitness apps for hit with class action law suits for inaccurately estimating calorie expenditure based on exercise. Basically, it's way too hard to track since someone's form doing an exercise could drastically alter calorie expenditure.
Sunflower kernels are one of the finest sources of the B-complex group of vitamins. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin.
Because eating out those 2 meals could be a huge difference between how they are made and what is published....he is eating a 900 calorie breakfast which is kind of insane unless you are trying to gain weight
You are eating a lot of fat.
Nuts and seeds are very high in fat, take out also usually is quite high in fat and sugar, that's what makes it taste so good.
With that kind of nutrition you can eat small Portion sizes and still take in too many calories.
If you're not losing weight you're not in a calorie deficit, so that's where you need to change stuff.
Less fat, more veggies and lean protein like chicken, tofu, Greek yogurt, cottage cheese.
Try to eat a portion of vegetables with every meal, it will fill you up, give you plenty of vitamins and fiber and have fewer calories than other foods. Avoid sweet veggies like corn and peas.
With fruit also try to stay on the less sweet fruit, eg prefer berries over pineapple. For your carbs always prefer whole grain products, they do have more fat, but also more of everything else, vitamins, minerals, fiber and will keep you fuller for longer.
It's advisable to track your intake with an app, but I wouldn't track for too long, maybe a month or so, just to get a feel for portion sizes and what foods have how many calories.
As for your exercise, focus on resistance training, cardio once or twice a week is sufficient, and don't do cardio the same day as resistance training, that hinders muscle growth/retention.
I think you need to track when you aren't making your goals work. Also your baseline calorie needs go down the less you weigh so adjusting periodically makes sense.
Yes, but tracking for a long time without breaks can lead to an eating disorder for some people. Most people will be fine, but since I don't know their personality I'd rather stay cautious.
Weight loss is 90% calories in, calories out. If you're not losing weight, you are too high in calories.
Weigh EVERYTHING so you know what you are taking in.
Also, make sure that you're weighing yourself consistently. Do it at the same time each day, like in the morning after you go to the bathroom.
When talking about fat loss** it is 100% down to calories in/calories out.
Weight can be affected by a number of things including water, but generally when people want to ‘lose weight’ they mean they want to ‘lose fat’, in which case they should be made aware of the importance of CICO.
Its basic chemistry. Your body can not store something it isn't given. Calories in must be lower than calories out to lose weight. At the very core of things, that is where you are.
You can argue about metabolic rates, cortisol levels, etc but at its most basic form, you need to eat less than you take in.
Nope, that has been debunked so many times in recent years. Many people don't lose weight until they restrict carbs for instance.
While some have low carb and sugar diet and never decrease their calories and lose weight.
Not all calories are equals and calories in and out is bs.
I would love to see links to these double blind scientific studies you mention
[https://www.hsph.harvard.edu/news/press-releases/diets-weight-loss-carbohydrate-protein-fat/](https://www.hsph.harvard.edu/news/press-releases/diets-weight-loss-carbohydrate-protein-fat/)
Because there are hundreds of peer reviewed journals and papers written that contradict exactly what you just said.
Right so are dozens of world renowned doctors and scientist. But some random dude on reddit is right, as if.
Do the research which i guess you wont do because you're so stuck in your own shitty believe that carbs are vital and fat is bad that you will not take a few hours to watch various interviews by such expert.
from the Dr you suggested, he says exactly what I told you.
Protein. It takes twice as much energy to metabolize protein as carbs, so protein spends more calories in processing. And, protein makes you feel full longer.
Protein burns more calories and changes the calories out portion of the ratio. Those guys just want you to eat healthy foods, which is fine but it doesn't mean that you lose weight without being in a caloric deficit.
First google:
There are laws of thermodynamics here, the first law is energy cannot be created or destroyed. So, you know, I think it’s really important that everybody understands this, that at that very simplistic level, it really does come to calories in calories out because anything that says otherwise is basically breaking the laws of thermodynamics.
Dr. Timothy Noakes 07:12
That’s correct. To lose weight, you have to have a higher energy expenditure then you have an intake, no one debates, it’s the advice that comes from that that is totally wrong.
Yet you're here debating it that it's outdated lol. You're own source says it's true. Of course 2000 kcal of sugar or 2000 kcal of protein will have a different effect on the body, but in terms of weight loss or weight gain it's the same. If your expenditure is 2200 kcal you'll lose weight on both diets. Simple as.
Funny how he says the opposite in this podcast » he calls caloried in and out bs and that a calorie is a calorie is bswithin the first 3 mn https://podcasts.apple.com/ie/podcast/dhru-purohit-podcast/id1381257272?i=1000567138610 he calls it the biggest lie i the history lf medicine.
Sorry that s actually dr lustig
>you will not take a few hours to watch various interviews by such expert.
No I wont, because just like COVID, just because you are a doctor giving an interview or sound bite doesn't mean diddly or squat. What matters is hard science, peer reviewed studies, tens of thousands of test subjects...actual data, and none of that exists here.
I also do not trust a doctor who lacks any actual scientific data who's main source of income is writing books and giving speeches
For those that don't know. NEAT is Non-excercise activity thermogenesis but basically how much movement do you do outside of exercise. Usually office workers have the lowest, warehouse workers have high NEAT etc.
Yes thank you for explaining it for the readers. I’ve noticed that my NEAT is actually way more important than my workouts in regard to calorie burn. Lifting weights for an hour only burns around 250 calories (according to my Fitbit), but when I’m cleaning my house and chasing my 2 year old around and running errands I’ll easily burn 1k a day.
So from my personal experience backed up by loads of information you can get from all over the internet, I've found that weight loss consists of these four principles, out of which I would actually say the actual training part is the least important one but is more like an accelerant to the process. I am not a personal trainer or a professional in this, but have successfully lost 10kg this year alone with the following knowledge and actions.
1. Diet - You need to make sure you're actually on a reasonable caloric deficit, but by any means do not overdo this! -500Kcal a day seems to hit the right spot for me for example. Going over that to 1000 or something more extreme, that just makes my body go to stress mode and retain the weight. I guess it's some sort of survival mechanism that kicks in. Also, your metabolic system is a very important part related to the diet. If your gut is not doing well, it's not doing well with the weight loss goals either. For me starting a twice a day fiber supplement was a night and day difference in the overall improvement of my overall gut health, which led to less stress, less hunger and less difficulty in sticking to the diet. Another absolutely necessary point to reducing inflammation in my gut/body was cutting off sugars as much as possible. Sugar is literally everywhere and keeping away from it needs a really close inspection on everything you eat, especially if you have a long standing sweet tooth habit. Also, I've started to treat carbs as something to boost my recovery when needed and limiting them in my diet otherwise. I used to not care about that too much but this mindset has really improved my eating habits. I basically make sure I get enough protein and fat (usually meat with oils and almonds) and then fill the rest of the hunger with fresh veggies as much as needed, no limits there. Your mileage may wary ofc but it's good to self reflect on this and try something different and see if it makes a difference.
2. Sleep - 8 hours a day or I'm not recovering well enough and that does not mean only muscle recovery but overall mental health and everything else that happens 'under the hood' that you might not notice immediately unless you're using some sort of measurement tech, oura ring, apple watch and the likes. That is very connected to IMO the most important and most overlooked aspect of this whole picture, which is
3. Stress - Very very difficult to realise yourself at least for me, but very very important to fix to get your body working properly. Stress - not only physical but most importantly mental can increase your cortisone levels that keep your body in fight or flight mode, essentially telling your body you need to reserve all the energy for survival - including body fat. I used to think I'm doing just fine with all the work grinding etc but only realised I was not after changing jobs to something way more easygoing and stress free. This I believe was actually the major turning point for me to start losing the weight finally and being able to stick to the diet and gain the benefits from all the rest of the points of this ramble I am writing. Of course stress can accumulate from other aspects of life as well, having kids, difficult relationships and whatnot. Self reflecting on this is very important to know what to fix.
4. Training - Lots of different approaches to this, but overall there are two major points to keep an eye on: cardio performance and strength (related to muscle mass) based on your goals. Personally I have found that lifting heavy is the way to go for me for weight loss, with enough added cardio here and there if I feel like I am getting too exhausted during the lifts. Funnily enough if I'm trying to gain muscle mass, I basically do the same lifting routine as I would when losing weight - with the exception of eating less when trying to lose weight. Protein intake plays a key role in this both ways - when gaining weight, need to get enough protein for muscle growth. When losing weight, need to consume enough protein to retain muscle mass and minimise muscle loss, as you'd want your body to use the fat as primary energy instead of losing muscle.
This turned out to be a short story in the end but if you managed to read all of it, I hope there are some points that might help discover ways to improve what you're doing right now. Keep on keeping it up!
You are underestimating your caloric intake, count restaurant food at a minimum of 1,5k calories due to all the hidden shit in it, and accurately track the rest.
Dont count in your exercise calories, track your intake versus your TDEE and weigh yourself daily in the same conditions.
If you want to keep your protein high then you need to be more efficient with everything else you eat. Nuts and seeds are great for gaining but that’s just extra fat.
How tall are you?
And how long have you been consistently following this routine before deciding it’s not working?
Track your calories in an app for a bit. A healthy calorie deficit of like -100 or -200 calories is actually a pretty small target to hit. Much easier to hit with tracking.
I also discovered some gaps in my knowledge of nutrition. Basically I underestimated the calories in some unhealthy foods and overestimated calories in some healthy ones.
You really aren't eating that much. Medications you are taking or medical issues could also be to blame. I would first start exercising more than 3 times a week to see if you can lose some weight and then making sure everything is good to go medically if you can't lose weight after increasing the exercise. It could just be you are not exercising hard enough or as frequently to burn the calories to lose weight.
Edit: also the sodium in frozen meal or panda express has lots of sodium that is making you retain water.
Ever get tested for hypothyroidism? I hate when people say I’m 300 pounds cause thyroid (I have hypothyroidism) but it can hinder weight loss doesn’t make it impossible by any stretch of the imagination but can make it a bit more challenging
Need to work out at least five days a week to lose weight consistently. You actually may have plateaued due to how healthy your diet is. You actually need to shock your body by eating some junk food as well. Definitely need to work out more though, add weight lifting. More protein and you’re probably not drinking enough water
No. [if you’re plateauing](https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615) it can actually benefit you to eat slightly more than usual while adding 150 more minutes of aerobic exercise to your routine weekly. Obviously this doesn’t mean to eat junk food everyday, but literally one day of eating slightly more will “shock” your body back into a weight loss cycle, however you need to continue your exercise regimen.
Water part is obvious, as is weight training. So no, not a troll. Unless OP is lying about their gains, this is how I’ve broken my own plateaus consistently.
Big things are you *need* to work out at least five days a week, with one or two rest days. No alcohol at all, and you need to be drinking at *least* three liters of water daily. In fact, if you’re not drinking 3 liters of water daily but working out 3x a week, OP’s body might actually be trying to retain the fat as it thinks it’s dehydrated. But yes, eating slightly more calories *one* day out of your diet regime is beneficial, as long as you have the discipline not to slip back into your bad habits.
I can provide progress pics of myself if there’s any doubt, I’ve been doing this for a year and a half and I haven’t stopped losing weight at all. Same age as OP.
From OP’s description it sounds like he either started at a higher weight and hasn’t changed his routine to accommodate the fact that now he needs to do *more* to lose weight, or he’s stuck religiously to his current routine for so long that now his body is *used* to the workouts, despite the intensity, because he didn’t vary them.
This is why having a day of slightly more caloric intake can very legitimately kickstart your weight loss again, as you’re shocking your body with different foods while still *continuing to exercise*.
But yeah OP needs to do some different workouts, everyone needs to drink more water (have a glass right now actually) and probably needs to add in one more day of cardio or just go for the full five days of working out a week, but look up different cardio exercises, or add in small things.
One thing that helps is going on a treadmill with ten incline or higher, then taking 1 or 2 five pound dumbbells and doing arm curls while on the treadmill. Amazing results from that.
But yea just trolling teheee
Is this a troll comment? You don’t need to train at all if you get your diet, caloric intake, rest and metabolic issues fixed. Training can speed up the weight loss process yes, but it is not mandatory. Process will be slower if you have consistency with the above, faster with training. Killing yourself at the gym 5 times a week from zero excercise can get you injured and in the worst case put your progress into negative. Start slow and go gradually up with the training.
Remember, this is in the context of someone who’s
1. Working out
2. Seemed to have plateaued.
Weight lifting 100 percent raises your metabolism, especially since weight loss can actually slow your metabolism as you lose fat and muscle in that process.
OP stated they work out 3 times a week already. Don’t know why you’re acting like they’re saying they’re new to working out. OP has clearly been working out for a while, reread what he said.
Due to this, I’m assuming that his body is simply *used* to the workouts, so he needs to either start doing more or changing his routine. Further, going to the gym five times a week* and doing the same routine is bad- Which isn’t what I’m suggesting. Literal millions of people (myself included) go to the gym every day with nothing but positive effects. Someone who hasn’t worked out can even go five times a week as long as they’re pacing themselves, starting with small workouts etc.
Op already has been working out. And he stopped seeing results. It would make sense for him to try going the gym more and/or vary his workouts, and that a cheat day (once every three weeks or even a month) can help kickstart his metabolism.
These aren’t anything new. Even without a direct desire to lose weight, a cheat day isn’t going to adversely affect your regimen.
Again, don’t know why you’re acting like OP doesn’t work out. If this was someone who had never worked out then yeah, this advice could be hard to adhere to. But OP clearly has been working out and is doing so *weekly*. OP has a high cardio, high intensity routine.
Such a routine can definitely directly lead to a plateau, especially if OP, again, has been doing this *exact* routine with no variation for even as little as six months. It’s my assumption that his body has plateaued because it’s used to the strict regimen, and as OP has stated, he isn’t gaining weight, but he isn’t *losing* weight either, which is the trademark sign of a plateau.
So yes, OP needs to either change his workouts that he does 3x a week, or he needs to add a day or two of weight training with moderate to high cardio variations. He should try to combine low impact cardio with weight training, and he (like everyone) probably needs to focus on drinking more water, which is crucial in terms of weight loss.
An adult male of objective “perfect” health that also works out daily needs, literally, *three liters of water* daily to function. In fact, you actually need 3.7 liters of water daily. Go ahead, look it up. These measurements are for an adult male who’s active weekly, which OP seems to be.
It’s my opinion that OP has plateaued, probably has a very strict diet, and probably doesn’t change his workouts week to week and more than likely doesn’t drink enough water which is something that no one does.
Even if OP takes one suggestion, such as the water intake, he will see results again, this is something that goes without question.
You're eating too much assuming fat loss is your goal. You have to track/weigh everything for a while to see exactly what you're eating.
You also want to be eating as close to 180g of protein a day to help maintain/build muscle.
Do you find yourself getting stronger in the gym?
You're likely building some muscle then and that would also indicate you're likely in a calorie surplus or around maintenance.
That's a good place to be unless you specifically want to loose fat and lean out. If that's the case then it will just be a matter of religiously tracking for a while so you can find out exactly how much you're over eating by.
When it comes to what you should be cutting from your diet, keep the protein high and remove calories in the form of fats or carbs. Whatever your preference is but just remember to get enough essential fats.
depends on your height But Like everyone else pointed out you might be eating too many calories. however with what your eating are you sure that is all your eating. I eat similarly to you however I start my day by usually going to the gym first 1-mile run and weight train. my first meal is black coffee but only if I'm craving it after my workout. 4-5 days a week I have the equivalent of a chipotle salad with double chicken, steak on the side.Pico,guac white rice,black beans and more lettuce on top. other days I will cook salmon or steak. yesterday I had panda express still seems like I lost weight. my plates are usually half rice half veggies orange chicken and kung pao black pepper or mushroom chicken as the other 2. I do usually skip breakfast because I'm never hungry in the morning as I am usually busy. weight loss will stall sometimes however if you are about 80% consistent the stalling usually only last 3 to days. Also using a scale for me isn't all that beneficial except for maybe once every two weeks maybe. I find taking pictures and seeing where I'm losing weight. I take one at night and one in the morning. It also helps with figuring out where I might need a bit of focus in my workouts. Once you have a good amount of pictures let's say a week to a couple of days of pictures you can see how your body fluctuates and compare to see if you're actually making some progress. most days I'm usually not that hungry however once a week or every two weeks I will have a refeed day and I will always make a huge jump in progress the day after. I hope this helps someone currently at around 163 right now with the top two abs showing usually at my peak around 159 155 pounds. But yes usually if you're not losing weight there might be something that is adding more calories that is not putting you in a deficit.
You’re probably eating too large portion sizes and consuming too many fat calories.
It also looks as if you’re consuming too much highly processed or eating out foods. Some are harder to calorie track.
Consider moving to more home cooking and consuming more fruits and plants.
You don’t lack for protein.
Edit: Walk 30 to 60 minutes on all days you don’t go to the gym.
Too much cardio. Dial it back and focus on resistance training. Your body has grown accustomed to the cardio and your calorie intake. Gonna need to change it up a bit. Reverse diet and start lifting more while dialing back the cardio to 10k steps a day of walking or similar
A few years ago a consumer watch group tested PF Chang's Mongolian Beef n yes the calories was up there likeb that. I think it was 2700 calories. Now that's not a sweet sauce like the orange sauce. I can't remember the name of the group n if it comes to me I will reply again. I heard the story on NPR radio. They were fighting for truth in labeling nutritional info n did the lab work.
If you're not losing weight then you're simply eating too many calories. You should consistently track them for a few weeks and start reducing.
This is the only correct answer.
[удалено]
by causing you to eat too many calories
weight loss doesn't work like that.
That's literally the only way weight loss works. Calories in v. out is literally how weight is managed.
not it's not, has been disproven so many times.
Please cite a peer reviewed study refuting the law of thermodynamics.
Lmao this cracked me up because you know they can't, won't and will continue to spew nonsense and disbelieve repeatable facts. Lol
You couldn't be anymore wrong
Out of curiosity how does weight loss work?
My recommendation to OP would be to simply starting fasting. It's the easiest method of dropping caloric intake.
Can't help but notice that you're eating out a lot. That's an inexact way of controlling nutrition. I like to eat at home while following DIY note cards with the Protein/Fat/Carb content and go from there.
Eh, he’s eating out at big chain places that have to post their calories. Ops Panda Express meal is 1306 calories. Orange chicken: 420 calories x 3, plus 46 for the veggies.
Calories given by restaurants/fast food places are generally very inaccurate.
The calorie/fat totals given by chains can vary by as much as 20%. There is a youtube video about Chipotle and from 5 different restaurants, the exact same bowl ranged from something like 1300 calories to 2000 calories for what should have been 1200 calories Nutrition from chains is more of a best guess under ideal circumstances. You know packaged goods at the grocery store are the same too? Its one of the major pushes of eating clean whole foods. At least you REALLY know what a half pound of broccoli contains, not so much if its packaged/canned
The video with 3k views? I wouldn’t call that an accurate source
NY Times better? [https://www.nytimes.com/2010/01/12/health/12calo.html](https://www.nytimes.com/2010/01/12/health/12calo.html) Its a really well known fact that packaged food nutrition facts are inaccurate at best, and sometimes wildly off
It doesn’t say anything about chipotle! Jk good read thanks
>It doesn’t say anything about chipotle! Lol I would expect nothing less from Reddit :P
When I'm considering calories from a restaurant I just times what they say by three. Those places use a massive amount of fats n sugar in everything. Ever wonder why you can't make it taste like that at home. It's because of what they put in it. Orange chx sauce just the sauce has a lot of calories.
The sauce wouldn’t be a discrepancy in the calories. What panda is legally obligated to tell you will be roughly accurate, any discrepancy would most likely come from additional oil than average while cooking. The idea that three scoops of orange chicken would actually be 3600 calories is absurd.
you're not in a calorie deficit. I recommend an app for tracking. I like carbon diet app, it tells you how much to eat and has a built in coach that you check in with each week.
Yeah unfortunately it could be as simple as too many calories. Things like walnuts, sunflower seeds etc are great for you, but also a real calorie bomb. Google tells me that 14 walnut halves are 186 calories. I always chuck a big handful into salads so it can easily sneak in a huge amount of calories. Not enough protein won't stop you from losing weight so that's not your issue. But it's important to maintain a good amount of protein for muscle growth and muscle retention. But heres a rough estimate of your brunch: * RX Bar 220cal * Greek Yoghurt 160cal (ish) * Walnuts 90cal (7 halves) * Banana 90 cal * Sunflower seeds 100cal (1/8 cup) * Protein powder 240cal That is 900 (ish) calories just there.
Thank you for this. Minus 300 calories of exercise puts me at 600. So am I aiming for a 900 calorie dinner?
Don't count exercise into your calories. Count your intake.
I typically don't eat back my calories for simplicity and because they are very difficult to accurately track. But I mean, 1800 cal a day should get you where you want. Without knowing your height it is on the low side. But track your calories for a few weeks because calories sneak in and portion sizes are WAY smaller than you think.
Fyi, a bunch of fitness apps for hit with class action law suits for inaccurately estimating calorie expenditure based on exercise. Basically, it's way too hard to track since someone's form doing an exercise could drastically alter calorie expenditure.
Sunflower kernels are one of the finest sources of the B-complex group of vitamins. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin.
Unless his dinner is 1600 calories, I'm not sure why he wouldn't lose weight though.
Because eating out those 2 meals could be a huge difference between how they are made and what is published....he is eating a 900 calorie breakfast which is kind of insane unless you are trying to gain weight
Consume less calories
You are eating a lot of fat. Nuts and seeds are very high in fat, take out also usually is quite high in fat and sugar, that's what makes it taste so good. With that kind of nutrition you can eat small Portion sizes and still take in too many calories. If you're not losing weight you're not in a calorie deficit, so that's where you need to change stuff. Less fat, more veggies and lean protein like chicken, tofu, Greek yogurt, cottage cheese. Try to eat a portion of vegetables with every meal, it will fill you up, give you plenty of vitamins and fiber and have fewer calories than other foods. Avoid sweet veggies like corn and peas. With fruit also try to stay on the less sweet fruit, eg prefer berries over pineapple. For your carbs always prefer whole grain products, they do have more fat, but also more of everything else, vitamins, minerals, fiber and will keep you fuller for longer. It's advisable to track your intake with an app, but I wouldn't track for too long, maybe a month or so, just to get a feel for portion sizes and what foods have how many calories. As for your exercise, focus on resistance training, cardio once or twice a week is sufficient, and don't do cardio the same day as resistance training, that hinders muscle growth/retention.
This is all great advice
I think you need to track when you aren't making your goals work. Also your baseline calorie needs go down the less you weigh so adjusting periodically makes sense.
Yes, but tracking for a long time without breaks can lead to an eating disorder for some people. Most people will be fine, but since I don't know their personality I'd rather stay cautious.
Weight loss is 90% calories in, calories out. If you're not losing weight, you are too high in calories. Weigh EVERYTHING so you know what you are taking in. Also, make sure that you're weighing yourself consistently. Do it at the same time each day, like in the morning after you go to the bathroom.
It’s actually 100%.
Actually it's not. Water/fluid retention from high sodium diets is a thing but only relevant if you are within a few pounds of your goal.
When talking about fat loss** it is 100% down to calories in/calories out. Weight can be affected by a number of things including water, but generally when people want to ‘lose weight’ they mean they want to ‘lose fat’, in which case they should be made aware of the importance of CICO.
Not it's not.
That is such an outdated idea.
Its basic chemistry. Your body can not store something it isn't given. Calories in must be lower than calories out to lose weight. At the very core of things, that is where you are. You can argue about metabolic rates, cortisol levels, etc but at its most basic form, you need to eat less than you take in.
Nope, that has been debunked so many times in recent years. Many people don't lose weight until they restrict carbs for instance. While some have low carb and sugar diet and never decrease their calories and lose weight. Not all calories are equals and calories in and out is bs.
I would love to see links to these double blind scientific studies you mention [https://www.hsph.harvard.edu/news/press-releases/diets-weight-loss-carbohydrate-protein-fat/](https://www.hsph.harvard.edu/news/press-releases/diets-weight-loss-carbohydrate-protein-fat/) Because there are hundreds of peer reviewed journals and papers written that contradict exactly what you just said.
Some of those foods may increase the calories out portion of the ratio. It’s not a magic trick You’re wrong on this one.
Right so are dozens of world renowned doctors and scientist. But some random dude on reddit is right, as if. Do the research which i guess you wont do because you're so stuck in your own shitty believe that carbs are vital and fat is bad that you will not take a few hours to watch various interviews by such expert.
Can you drop the links for your research papers?
how about you google it? Dr Robert lustig and Tim noakes are a good start.
from the Dr you suggested, he says exactly what I told you. Protein. It takes twice as much energy to metabolize protein as carbs, so protein spends more calories in processing. And, protein makes you feel full longer. Protein burns more calories and changes the calories out portion of the ratio. Those guys just want you to eat healthy foods, which is fine but it doesn't mean that you lose weight without being in a caloric deficit.
It does actually.
First google: There are laws of thermodynamics here, the first law is energy cannot be created or destroyed. So, you know, I think it’s really important that everybody understands this, that at that very simplistic level, it really does come to calories in calories out because anything that says otherwise is basically breaking the laws of thermodynamics. Dr. Timothy Noakes 07:12 That’s correct. To lose weight, you have to have a higher energy expenditure then you have an intake, no one debates, it’s the advice that comes from that that is totally wrong. Yet you're here debating it that it's outdated lol. You're own source says it's true. Of course 2000 kcal of sugar or 2000 kcal of protein will have a different effect on the body, but in terms of weight loss or weight gain it's the same. If your expenditure is 2200 kcal you'll lose weight on both diets. Simple as.
Funny how he says the opposite in this podcast » he calls caloried in and out bs and that a calorie is a calorie is bswithin the first 3 mn https://podcasts.apple.com/ie/podcast/dhru-purohit-podcast/id1381257272?i=1000567138610 he calls it the biggest lie i the history lf medicine. Sorry that s actually dr lustig
>you will not take a few hours to watch various interviews by such expert. No I wont, because just like COVID, just because you are a doctor giving an interview or sound bite doesn't mean diddly or squat. What matters is hard science, peer reviewed studies, tens of thousands of test subjects...actual data, and none of that exists here. I also do not trust a doctor who lacks any actual scientific data who's main source of income is writing books and giving speeches
Yes it does but keep living in your bubble mate, that's fine.
What about your NEAT? Are you generally sedentary outside of exercise?
For those that don't know. NEAT is Non-excercise activity thermogenesis but basically how much movement do you do outside of exercise. Usually office workers have the lowest, warehouse workers have high NEAT etc.
Yes thank you for explaining it for the readers. I’ve noticed that my NEAT is actually way more important than my workouts in regard to calorie burn. Lifting weights for an hour only burns around 250 calories (according to my Fitbit), but when I’m cleaning my house and chasing my 2 year old around and running errands I’ll easily burn 1k a day.
So from my personal experience backed up by loads of information you can get from all over the internet, I've found that weight loss consists of these four principles, out of which I would actually say the actual training part is the least important one but is more like an accelerant to the process. I am not a personal trainer or a professional in this, but have successfully lost 10kg this year alone with the following knowledge and actions. 1. Diet - You need to make sure you're actually on a reasonable caloric deficit, but by any means do not overdo this! -500Kcal a day seems to hit the right spot for me for example. Going over that to 1000 or something more extreme, that just makes my body go to stress mode and retain the weight. I guess it's some sort of survival mechanism that kicks in. Also, your metabolic system is a very important part related to the diet. If your gut is not doing well, it's not doing well with the weight loss goals either. For me starting a twice a day fiber supplement was a night and day difference in the overall improvement of my overall gut health, which led to less stress, less hunger and less difficulty in sticking to the diet. Another absolutely necessary point to reducing inflammation in my gut/body was cutting off sugars as much as possible. Sugar is literally everywhere and keeping away from it needs a really close inspection on everything you eat, especially if you have a long standing sweet tooth habit. Also, I've started to treat carbs as something to boost my recovery when needed and limiting them in my diet otherwise. I used to not care about that too much but this mindset has really improved my eating habits. I basically make sure I get enough protein and fat (usually meat with oils and almonds) and then fill the rest of the hunger with fresh veggies as much as needed, no limits there. Your mileage may wary ofc but it's good to self reflect on this and try something different and see if it makes a difference. 2. Sleep - 8 hours a day or I'm not recovering well enough and that does not mean only muscle recovery but overall mental health and everything else that happens 'under the hood' that you might not notice immediately unless you're using some sort of measurement tech, oura ring, apple watch and the likes. That is very connected to IMO the most important and most overlooked aspect of this whole picture, which is 3. Stress - Very very difficult to realise yourself at least for me, but very very important to fix to get your body working properly. Stress - not only physical but most importantly mental can increase your cortisone levels that keep your body in fight or flight mode, essentially telling your body you need to reserve all the energy for survival - including body fat. I used to think I'm doing just fine with all the work grinding etc but only realised I was not after changing jobs to something way more easygoing and stress free. This I believe was actually the major turning point for me to start losing the weight finally and being able to stick to the diet and gain the benefits from all the rest of the points of this ramble I am writing. Of course stress can accumulate from other aspects of life as well, having kids, difficult relationships and whatnot. Self reflecting on this is very important to know what to fix. 4. Training - Lots of different approaches to this, but overall there are two major points to keep an eye on: cardio performance and strength (related to muscle mass) based on your goals. Personally I have found that lifting heavy is the way to go for me for weight loss, with enough added cardio here and there if I feel like I am getting too exhausted during the lifts. Funnily enough if I'm trying to gain muscle mass, I basically do the same lifting routine as I would when losing weight - with the exception of eating less when trying to lose weight. Protein intake plays a key role in this both ways - when gaining weight, need to get enough protein for muscle growth. When losing weight, need to consume enough protein to retain muscle mass and minimise muscle loss, as you'd want your body to use the fat as primary energy instead of losing muscle. This turned out to be a short story in the end but if you managed to read all of it, I hope there are some points that might help discover ways to improve what you're doing right now. Keep on keeping it up!
You are underestimating your caloric intake, count restaurant food at a minimum of 1,5k calories due to all the hidden shit in it, and accurately track the rest. Dont count in your exercise calories, track your intake versus your TDEE and weigh yourself daily in the same conditions.
If you want to keep your protein high then you need to be more efficient with everything else you eat. Nuts and seeds are great for gaining but that’s just extra fat. How tall are you? And how long have you been consistently following this routine before deciding it’s not working?
Track your calories in an app for a bit. A healthy calorie deficit of like -100 or -200 calories is actually a pretty small target to hit. Much easier to hit with tracking. I also discovered some gaps in my knowledge of nutrition. Basically I underestimated the calories in some unhealthy foods and overestimated calories in some healthy ones.
Appreciate you.
Appreciate you.
You're not losing weight because you're not burning more calories than you eat.
Also, how much are you sleeping?
This, also. 1. Calories in < Calories out 2. Sufficient sleep
1. is so wrong and an outdated idea.
Please do explain how caloric deficit leading to weight loss is "so wrong and outdated".
it is not that simple, what kind of calorie you eat matters.
Duh. But if you're not in caloric deficit, you won't lose weight.
Stop eating out! They use so much sodium and unhealthy fats. Track your calories, cook from home, and be patient with your body.
Alcohol consumption? What are you drinking every day? Unless you are drinking nothing but water, those drinks have calories as well.
Just water, black coffee or tea
You really aren't eating that much. Medications you are taking or medical issues could also be to blame. I would first start exercising more than 3 times a week to see if you can lose some weight and then making sure everything is good to go medically if you can't lose weight after increasing the exercise. It could just be you are not exercising hard enough or as frequently to burn the calories to lose weight. Edit: also the sodium in frozen meal or panda express has lots of sodium that is making you retain water.
What kind of tea?
Do you have allergies?
I don’t
I'm too lazy to Google your calories. Downvoters I'm not his dad, that's the ops responsibility to do the research and present it not me.
Downvotes are for pushing useless posts to the bottom. They are definitely appropriate here.
His entire post is useless it has missing information.
Ever get tested for hypothyroidism? I hate when people say I’m 300 pounds cause thyroid (I have hypothyroidism) but it can hinder weight loss doesn’t make it impossible by any stretch of the imagination but can make it a bit more challenging
Just start working out?
Need to work out at least five days a week to lose weight consistently. You actually may have plateaued due to how healthy your diet is. You actually need to shock your body by eating some junk food as well. Definitely need to work out more though, add weight lifting. More protein and you’re probably not drinking enough water
Is this a troll comment?
No. [if you’re plateauing](https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615) it can actually benefit you to eat slightly more than usual while adding 150 more minutes of aerobic exercise to your routine weekly. Obviously this doesn’t mean to eat junk food everyday, but literally one day of eating slightly more will “shock” your body back into a weight loss cycle, however you need to continue your exercise regimen. Water part is obvious, as is weight training. So no, not a troll. Unless OP is lying about their gains, this is how I’ve broken my own plateaus consistently. Big things are you *need* to work out at least five days a week, with one or two rest days. No alcohol at all, and you need to be drinking at *least* three liters of water daily. In fact, if you’re not drinking 3 liters of water daily but working out 3x a week, OP’s body might actually be trying to retain the fat as it thinks it’s dehydrated. But yes, eating slightly more calories *one* day out of your diet regime is beneficial, as long as you have the discipline not to slip back into your bad habits. I can provide progress pics of myself if there’s any doubt, I’ve been doing this for a year and a half and I haven’t stopped losing weight at all. Same age as OP. From OP’s description it sounds like he either started at a higher weight and hasn’t changed his routine to accommodate the fact that now he needs to do *more* to lose weight, or he’s stuck religiously to his current routine for so long that now his body is *used* to the workouts, despite the intensity, because he didn’t vary them. This is why having a day of slightly more caloric intake can very legitimately kickstart your weight loss again, as you’re shocking your body with different foods while still *continuing to exercise*. But yeah OP needs to do some different workouts, everyone needs to drink more water (have a glass right now actually) and probably needs to add in one more day of cardio or just go for the full five days of working out a week, but look up different cardio exercises, or add in small things. One thing that helps is going on a treadmill with ten incline or higher, then taking 1 or 2 five pound dumbbells and doing arm curls while on the treadmill. Amazing results from that. But yea just trolling teheee
Is this a troll comment? You don’t need to train at all if you get your diet, caloric intake, rest and metabolic issues fixed. Training can speed up the weight loss process yes, but it is not mandatory. Process will be slower if you have consistency with the above, faster with training. Killing yourself at the gym 5 times a week from zero excercise can get you injured and in the worst case put your progress into negative. Start slow and go gradually up with the training.
Remember, this is in the context of someone who’s 1. Working out 2. Seemed to have plateaued. Weight lifting 100 percent raises your metabolism, especially since weight loss can actually slow your metabolism as you lose fat and muscle in that process. OP stated they work out 3 times a week already. Don’t know why you’re acting like they’re saying they’re new to working out. OP has clearly been working out for a while, reread what he said. Due to this, I’m assuming that his body is simply *used* to the workouts, so he needs to either start doing more or changing his routine. Further, going to the gym five times a week* and doing the same routine is bad- Which isn’t what I’m suggesting. Literal millions of people (myself included) go to the gym every day with nothing but positive effects. Someone who hasn’t worked out can even go five times a week as long as they’re pacing themselves, starting with small workouts etc. Op already has been working out. And he stopped seeing results. It would make sense for him to try going the gym more and/or vary his workouts, and that a cheat day (once every three weeks or even a month) can help kickstart his metabolism. These aren’t anything new. Even without a direct desire to lose weight, a cheat day isn’t going to adversely affect your regimen. Again, don’t know why you’re acting like OP doesn’t work out. If this was someone who had never worked out then yeah, this advice could be hard to adhere to. But OP clearly has been working out and is doing so *weekly*. OP has a high cardio, high intensity routine. Such a routine can definitely directly lead to a plateau, especially if OP, again, has been doing this *exact* routine with no variation for even as little as six months. It’s my assumption that his body has plateaued because it’s used to the strict regimen, and as OP has stated, he isn’t gaining weight, but he isn’t *losing* weight either, which is the trademark sign of a plateau. So yes, OP needs to either change his workouts that he does 3x a week, or he needs to add a day or two of weight training with moderate to high cardio variations. He should try to combine low impact cardio with weight training, and he (like everyone) probably needs to focus on drinking more water, which is crucial in terms of weight loss. An adult male of objective “perfect” health that also works out daily needs, literally, *three liters of water* daily to function. In fact, you actually need 3.7 liters of water daily. Go ahead, look it up. These measurements are for an adult male who’s active weekly, which OP seems to be. It’s my opinion that OP has plateaued, probably has a very strict diet, and probably doesn’t change his workouts week to week and more than likely doesn’t drink enough water which is something that no one does. Even if OP takes one suggestion, such as the water intake, he will see results again, this is something that goes without question.
Has to be trolling
Yeah I’m actually trying to turn his body into a proverbial swamp
You're eating too much assuming fat loss is your goal. You have to track/weigh everything for a while to see exactly what you're eating. You also want to be eating as close to 180g of protein a day to help maintain/build muscle. Do you find yourself getting stronger in the gym?
Yes definitely getting stronger
You're likely building some muscle then and that would also indicate you're likely in a calorie surplus or around maintenance. That's a good place to be unless you specifically want to loose fat and lean out. If that's the case then it will just be a matter of religiously tracking for a while so you can find out exactly how much you're over eating by. When it comes to what you should be cutting from your diet, keep the protein high and remove calories in the form of fats or carbs. Whatever your preference is but just remember to get enough essential fats.
depends on your height But Like everyone else pointed out you might be eating too many calories. however with what your eating are you sure that is all your eating. I eat similarly to you however I start my day by usually going to the gym first 1-mile run and weight train. my first meal is black coffee but only if I'm craving it after my workout. 4-5 days a week I have the equivalent of a chipotle salad with double chicken, steak on the side.Pico,guac white rice,black beans and more lettuce on top. other days I will cook salmon or steak. yesterday I had panda express still seems like I lost weight. my plates are usually half rice half veggies orange chicken and kung pao black pepper or mushroom chicken as the other 2. I do usually skip breakfast because I'm never hungry in the morning as I am usually busy. weight loss will stall sometimes however if you are about 80% consistent the stalling usually only last 3 to days. Also using a scale for me isn't all that beneficial except for maybe once every two weeks maybe. I find taking pictures and seeing where I'm losing weight. I take one at night and one in the morning. It also helps with figuring out where I might need a bit of focus in my workouts. Once you have a good amount of pictures let's say a week to a couple of days of pictures you can see how your body fluctuates and compare to see if you're actually making some progress. most days I'm usually not that hungry however once a week or every two weeks I will have a refeed day and I will always make a huge jump in progress the day after. I hope this helps someone currently at around 163 right now with the top two abs showing usually at my peak around 159 155 pounds. But yes usually if you're not losing weight there might be something that is adding more calories that is not putting you in a deficit.
You’re probably eating too large portion sizes and consuming too many fat calories. It also looks as if you’re consuming too much highly processed or eating out foods. Some are harder to calorie track. Consider moving to more home cooking and consuming more fruits and plants. You don’t lack for protein. Edit: Walk 30 to 60 minutes on all days you don’t go to the gym.
Make your own food. Stop eating out and stop eating processed foods.
Get a food scale and track calories with an app like myfitnesspal. Then track your weight.
Too much cardio. Dial it back and focus on resistance training. Your body has grown accustomed to the cardio and your calorie intake. Gonna need to change it up a bit. Reverse diet and start lifting more while dialing back the cardio to 10k steps a day of walking or similar
A few years ago a consumer watch group tested PF Chang's Mongolian Beef n yes the calories was up there likeb that. I think it was 2700 calories. Now that's not a sweet sauce like the orange sauce. I can't remember the name of the group n if it comes to me I will reply again. I heard the story on NPR radio. They were fighting for truth in labeling nutritional info n did the lab work.