Or why do you keep losing the same 5 kilos every few months?
Your appetite has been trained by you, more or less. Your stomach size is also developed over the years. So, come dinner time, you know what and how much of it is going in.
Energy can neither be created nor destroyed. It can only be transformed.
Because at the end of the day, calories in vs calories out are the underlying factor. But unfortunately, it stops working. Why? Let's find out
Know that the real issue is not your food. But something else in your life where you have relinquished control. But need to take control back.
Looks like you went on a diet last January as well. Oh, you lost 8 kilos then. Brilliant. And how much did you put on over the year? All of it. And then some. stop repeating the same pattern
You wake up. And you start thinking about the weighing scale. Should you? Should you not? After a bit of back and forth, you just cannot take it. Everything you do is distracted by the thought of going and checking your weight. The more you try to push it away, the firmer it comes back.
You've broken the rule. You are angry. Mostly at yourself. At this repressed way of eating and dieting. You are angry you need to diet. You feel guilty. And somewhere you decide to order a few scoops of ice cream
3 meals a day. Nothing between meals. Nothing outside of meals. Nothing before or after meals. If you are eating it, it happens in that thirty minute window that you are eating. Try it out for a week and get back to me. Oh, don't forget to measure yourself today and after one week.
It is easy to lose 5 kilos in a few weeks. It is even easier to put it back on in a few weeks. Get out of that cycle. The slower the gains, the better.
The issue arises when you tell yourself it is just one bite of cake, or just a few bits of chips and what-not. You are not skilled enough or responsible enough to do that. So, just stop with it!
You eat a good meal. But then crave sugar almost immediately. Without meaning to, you eat some sweets. Why oh why!?!?! Let me help you get out of this.
If you cannot figure out that you need to eat more vegetables or how to eat more vegetables, you aren't ready. If you aren't internalising the process, if you aren't converting it into YOUR process, things eventually fall down.
Having the wrong mental model about a concept causes us to act on it poorly. Let's get you sorted on intermittent fasting, a training layoff and sleep deficit so that you don't make those mistakes.
You successfully lost a bunch of weight that you wanted to. You made it until the end. But when you try it out again, it does not go so well.
Why? Well, end of the day, we are all fatigued after work. The brain has worked overtime and it has taken hundreds and hundreds of decisions, small and large. When 7 pm rolls around, I used to inevitably open up my food delivery app and get some food.
There's nothing magical about those combinations. Do you really think that there's a magical solution out there which is so simple that allows you to do whatever you want and the entire world does not know about it?!
If I want to eat an ice-cream that's 400 calories and if running for 40 minutes burns 400 calories - can I run daily and eat that ice-cream daily and doesn't that seem like a win-win?
My advice to you is to not think about it as three macros but FOUR - think of vegetables as the fourth component on your plate. It is a must-have.
For a lot of us starting off a diet, calorie counting is the go-to method. As convoluted as it seems to be, it allows us to get a handle on a few important things when we look at a few days of eating and tally them up.
You decide to not eat sugar and everything is going well for the first 15 hours or so. You finish dinner and are watching some TV. About 15 minutes in, you suddenly have a hankering for some chocolates.
Instead, focus on the big rocks - are you eating enough vegetables, getting enough protein, drinking enough water? For most of us, this is ample. If you are doing all this and want to step it up, sure, spend time reading food labels and all that.
Whether it is fat-loss or muscle-gain, we have a random goal setting attitude when it comes to it. Suddenly, one day we wake up and decide that things have to change and we set a goal with zero understanding of what it requires to get there, and whether it is a good goal in the first place.
Most attempt (at eating better or getting fitter) fail because of a lack of balance. As a beginner, you think only an all-out, no-holds-barred approach works. While brute force has its place, the issue with brute force is it drains you at a rapid pace
Eating wings for breakfast, washing that down with a few beers, gargantuan portion sizes, a burrito that weighed as much as my head - what else was gonna happen?