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Nutrition / sustainable weight loss
6 year(s) ago • 1927 views • 5 replies
PDBrown beltVerified
6 year(s) ago
Hi all,
I'm 47, 6'3 (190 cm) and 220 lbs (100 kg).
Gained some weight over the years due to my metabolism slowing down and my wife going from a good cook to an awesome cook :-)
I'm pretty active as is : 2-3x Bjj session, 2 bike or run sessions.
I'd love to go down to 200 lbs in sustainable fashion. Competed at medium-heavy (<195lbs, <88kg) years ago.
I struggle with sugar cravings (love to eat them cookies..).
Just to get some structure to the responses:
1. what is more effective...burn more calories (train more or higher intensity) or reduce calorie intake
2. anyone of you had success with creating healthy habits (mind tricks?!)
3. how important is strength training?
4. theories on macros (carbs, protein, fats)
5. measure calorie intake yes or no?
6. anyone worked with nutritionist and how did that go?
7. anything else you like to add? (yes, I know I should stay away from the sugar...)
Looking forward to your thoughts and recommendations.. especially from those > 40 yrs (< 40 yrs welcome too of course)
Thanks!
Piet
I'm 47, 6'3 (190 cm) and 220 lbs (100 kg).
Gained some weight over the years due to my metabolism slowing down and my wife going from a good cook to an awesome cook :-)
I'm pretty active as is : 2-3x Bjj session, 2 bike or run sessions.
I'd love to go down to 200 lbs in sustainable fashion. Competed at medium-heavy (<195lbs, <88kg) years ago.
I struggle with sugar cravings (love to eat them cookies..).
Just to get some structure to the responses:
1. what is more effective...burn more calories (train more or higher intensity) or reduce calorie intake
2. anyone of you had success with creating healthy habits (mind tricks?!)
3. how important is strength training?
4. theories on macros (carbs, protein, fats)
5. measure calorie intake yes or no?
6. anyone worked with nutritionist and how did that go?
7. anything else you like to add? (yes, I know I should stay away from the sugar...)
Looking forward to your thoughts and recommendations.. especially from those > 40 yrs (< 40 yrs welcome too of course)
Thanks!
Piet
BMBlack belt 1st degreeVerified
6 year(s) ago
1. Definitely a reduced calorie intake is way more effective by itself, but you can get there faster with more exercise imo. Plus, when you're training, the hunger doesn't bother you as much as if you're just sitting around the house.
2. These don't really work long-term in my experience
3. SUPER important! You can eat more cookies this way ;)
4. Definitely don't cut your protein intake.
5. Again, this has never worked long-term for me
6. no.
7. If you have a sweet tooth, try and switch out your cookies for fresh fruit, and don't get dried fruit as it's super easy to accidentally consume a shit ton of calories that way. And anything in excess of just like a handful of nuts will get you the same way.
Good luck!
2. These don't really work long-term in my experience
3. SUPER important! You can eat more cookies this way ;)
4. Definitely don't cut your protein intake.
5. Again, this has never worked long-term for me
6. no.
7. If you have a sweet tooth, try and switch out your cookies for fresh fruit, and don't get dried fruit as it's super easy to accidentally consume a shit ton of calories that way. And anything in excess of just like a handful of nuts will get you the same way.
Good luck!
JMBlack belt 2nd degreeVerified
6 year(s) ago
2. Habit formation works, current best popscience book out on it is Atomic Habits.
TPBlack beltVerified
6 year(s) ago
Intermittent fasting might take some experimenting and getting used to, but works great for me. (I'm 40 next year.) I prefer eating fewer but bigger meals vs. trying to eat a smaller amount at a time. Basically I skip the breakfast and try to have lunch as late as possible, which results to a 14-16h fast. If I get a workout in during the morning (gym, jiujitsu, running) funnily it actually helps. (I get more morning cravings just sitting still in an office.) Typically during the weekdays I eat a gigantic lunch and the dinner is a lighter meal, sometimes not much more than a (protein-heavy) snack.
Some discussion on here: https://beltchecker.com/f[...]b11c9d189e
Also try to get as much sleep as possible.
Some discussion on here: https://beltchecker.com/f[...]b11c9d189e
Also try to get as much sleep as possible.
Edited 6 year(s) ago
LDBlack beltVerified
6 year(s) ago
I have also been using Intermittent Fasting (IF) for about 6 years. it's challenging for the first 4-6 weeks, then my body stabilizes/acclimates. It's very sustainable. There are times like the holidays or vacations where I go "off protocol" which is fine but then I have to go through the suck of acclimating again. try http://www.theiflife.com for all the info you need.
DKBlue beltVerified
6 year(s) ago
Hi Piet,
Good on ya for looking at sustainable change. I think small changes will go along way. Robert suggested switching fruit for cookies, I'd start with that 1 day a week. I tend to get resentful when I am depriving myself, but the thing is, if my goals are really important to me, am I really depriving myself? But, when you're the only one in the house doing no-sugar blah blah and after about 2 weeks, and you've had a bad day and the wife comes home with Ben and Jerrie's ice cream...last October I was about 305. My Dr challenged me to lose 10% of my weight, just 30 lbs for my next check up, without trying, that is, he didn't want me to do anything crazy other than maybe add a salad or two here and there, or start adding daily walks. I'm at about 270 now and haven't really changed anything too radically. Would I like to get to 220. Sure, but in a sustainable manner. I've yo yo'd my whole life.
I am going to start adding some strength training in, because more muscles = more cookies :-)
Cheers!
David
Good on ya for looking at sustainable change. I think small changes will go along way. Robert suggested switching fruit for cookies, I'd start with that 1 day a week. I tend to get resentful when I am depriving myself, but the thing is, if my goals are really important to me, am I really depriving myself? But, when you're the only one in the house doing no-sugar blah blah and after about 2 weeks, and you've had a bad day and the wife comes home with Ben and Jerrie's ice cream...last October I was about 305. My Dr challenged me to lose 10% of my weight, just 30 lbs for my next check up, without trying, that is, he didn't want me to do anything crazy other than maybe add a salad or two here and there, or start adding daily walks. I'm at about 270 now and haven't really changed anything too radically. Would I like to get to 220. Sure, but in a sustainable manner. I've yo yo'd my whole life.
I am going to start adding some strength training in, because more muscles = more cookies :-)
Cheers!
David
