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Post Reply Dieting and Exercise
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24 / M / United Stated
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Posted 10/7/17 , edited 10/7/17
Good day to all!

I hope you all are having a wonderful day so far. Anyways, recently I've been trying to live my life better and get into a better shape for me and my family. I'm not the best of eaters nor do I work out all that often, but I'm trying to find a place to start. Not only start but to also hear others peoples stories on how they took to get better themselves.

I've been entertaining the idea of going vegetarian and even vegan because I see a lot of people really changing their lives with it. Now I know myself and I won't be able to stick with it forever but, I would like to for the majority or my life, or possibly really stick with it for the rest of my life. I enjoy eating healthy and I could live off of (or how I feel I could) just vegetables and all that good stuff. What are some or everyone's stories of going through this transition or even trying it and how did it go for you? Where did you find this information and research it. Did you stick with it? Have you just made improvements to your lifestyle without going vegan or vegetarian or kept up this lifestyle. Please let me know, tell me your story and where you found this information and where you go to research good meals and foods to eat.

Lastly exercise, one of those things it's really hard for me to get into every day, or when I do to stick with it after a rest day. How have you eased into working out to where you made it a part of your lifestyle? Where did you go to find information for simple work outs, and do you use weights or just body weight. My biggest thing is being in the navy trying to do this lifestyle change. However I want to stick with it to better myself, and not be at the weight I'm at. Sometimes I disgust myself and know that this change could help me with other things in my life as well. That way I'm motivated to also go back to school and everything. This laziness is something I need to get rid of now. Slowly or just nip it out in one shot. What are your stories and where did you go to get this information and at what point did you realize enough was enough with how you were living life.

Anyways, I hope everyone has a great safe day, I'm looking forward to everyone's responses. Not only that but, someone also my gain a vast amount of knowledge that can change their lives, like this could change mine. Thanks to everyone in advance for the stories they may share.
Posted 10/7/17 , edited 10/7/17
I keep thinking I'll start eating better and less, but then I remember eating is pretty much the only joy I get in life so fuck it. I'd rather live shorter and alone while eating lots of stuff I like than dying alone but healthy when I'm 80
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M / Australia
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Posted 10/7/17 , edited 10/7/17
It's hard. Today i did some active stuff like go for a walk, mowed the back lawn, did some weeding and did a small amount of exercises, stretching, planking. And cleaning/tidying.
But i've also sat around streaming stuff and gaming.
I had a light breakfast (toast and strawberries) and a light-ish lunch (two cheese and tomato toasties and canned soup) but then i got peckish and had a egg and bacon pie. I had a good dinner that was a good portion size, one pork fillet with boiled pumpkin and broccoli. But i was still hungry so i had 6 vita wheat biscuits with mightymite(pretty much Vegemite) and cheese and now feel like i ate too much..
I've drank a combination of water, orange juice, a couple of soft drinks, about three coffees and a six pack of beer.

The struggle is real.

No way in hell would i go vegetarian or vegan though. Hell no. Had a porterhouse steak last night, shits tha bomb.
I have been trying to lower my cholesterol though. And i quit energy drinks.
Been having a reasonable amount of alcohol free days, such as last night ^^;
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Posted 10/7/17 , edited 10/23/17
I have lost over 90 lbs and can confirm that it is possible for anyone to change. I started out with changing my diet. Healthy eating and 1200 kcal a day. I had one day a week where I treated myself with a chocolate bar. After a couple of months I had control over my diet and I joined a gym to do group activities. The bike ended up being my daily workout and I lost so much in such a short time.
Sticking with a good diet is in my personal experience the most important thing. Once you start eating crap it's hard to stop, and I have made many mistakes.
You WILL feel hungry all the time, but it will not last forever. Your stomach will shrink and you will need less food to be satisfied. If you decide to go the way of counting calories I can recommend "myfitnesspal".

I'm happy to help anyone who needs it
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22 / M
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Posted 10/7/17 , edited 10/7/17
I think diet is just one of those things where instead of going on whatever diet is currently hip or that you heard works, it's probably best to just cut down on the junk food, focus on the quality of the foods you eat and cultivate some awareness in discerning how certain foods make you feel, how the quantity of the food you eat makes you feel, how eating while stresses makes you feel, how the timing and frequency of meals makes you feel ( eating in the morning, eating late at night, eating 3 meal a day) etc. When I say make you feel I mean becoming aware of how you feel through out the whole day, or if you eat at night how that affects your sleep. How these things affect your mood, your energy levels, your bowel movements, your ability to sleep, things along those lines and more.

As far as I understand the science all around the board for which foods are "bad" for us is pretty inconclusive or so nuanced that if you don't understand that context it doesn't really make much sense to limit yourself. Like one thing I find pretty funny is that people are way to quick to do a little research (mostly reading random articles or maybe a bunch of abstracts of studies), have a bit of personal experience then go on and herald whatever diet their on and preach from the mountain tops that their diet is the perfect human diet. The general public's view on most anything is quite limited and inundated with misconceptions, diet and exercise included.

Like personal context is so important, for instance if you have SIBO, Fungal/bacterial overgrowth or disbiosis in your large intestine eating things that ferment like various fermentable sugars will probably flare up some problems, so eating a bunch of fruits,veggies, or legumes won't really help. Or let's say that whenever you eat meat or something like that you feel sluggish and your digestion isn't great, it's definitely in the realm of possibility that you may not have adequate stomach acid to break down proteins, so in that context going vegetarian or vegan can be a helpful option cause they're generally not really high in protein rich foods, or you could just take some HCL or protease digestive enzymes to help you out until you can identify the root of your problem. Another thing might be that you either have some problems with your liver or you gallbladder and whenever you eat foods that contain a lot of fat you again don't feel so great, so a low fat diet in that context would help you out. These are only examples that illustrate only a small portion of the complexity of diet (that I think generally only applies to people who aren't the most healthy)

As for where I acquired the information that I currently obtain it's a whole culmination of personal research for 5 years. Right now since I'm kinda over the whole thing and have moved on I don't really read much but I used to read this guys blog http://caloriesproper.com/ As far as I'm concerned he's pretty diligent in regards to his research and he focuses on one of more important and underrated aspects of health, that being circadian rhythms and the role it plays in health. He's on patron now but he has a lot of blog posts racked up that are quite informative and helpful. I actually recommend you read as many of his posts on circadian rhythms cause they're pretty easy to understand after awhile and in my experience and as far as we currently understand in the research it's pretty fucking helpful to understand this stuff and understand what you can do to help yourself which isn't even that hard to do and won't even cost you much of anything.

I'd like to point out is that while diet and exercise is important it's only really a piece of the whole so to speak, like our lifestyle/ daily conduct and environment is also super important in regards to the health we experience. For instance if we stay up all night for whatever reason and force ourselves to get up early for work, if your sit down at a desk for hours on end, if you have a stressful job where we deal with shitty people or something of that nature in your household, or if your constantly keeping yourself from doing the things you wanna do. Like no matter what your diet is or your exercise regime your health and quality of life probably isn't gonna be that great if your constantly undermining it by either engaging in bad sleep habits, posture alignment, and stuff like that or being in environments or situations that also undermine our health and well being. As a side note I understand that for situations it's really hard to just quit your job and find a new one, or that it's hard to get out of a stressful household, I get it so in that situation you just do what you can to compensate for all that stress till you can leave.

One last interesting thing I'd like to say is that I find that people just wanna get healthy just so that they can go back to whatever mundane life that they had before that led them to be unhealthy in the first place, and it's so odd.
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M / Australia
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Posted 10/7/17 , edited 10/7/17
^Yeah i have cut down on take away/junk food and cook a lot now. My sleep cycle is absolutely fucked, like a train wreck. Iam up and down with how much i drink as well. And i find when i drink less alcohol iam more likely to replace it with soft drink.. It's hard not to replace one bad habit with another.
I've been working in a depressing environment for a while now but that is about to change so see what happens.
I reckon i do enough to not have total bad health and not get really fat but i dont do enough to be fit or feel naturally good and to lose the weight that i have put on in recent years.
My back is pretty screwed so i really have to work on that. Strengthening my core is what iam trying to do but losing weight would of course help. I think one of my knees is on the way out as well. And after having hernia surgery twice , with my bad back i cant really lift mega heavy weights or anything..
The place that i work has fucked me up, well that and my lifestyle (lack of sleep, drinking, crap food, no gym or sport, etc)
Could probably throw being single for some time in there as well ^^;

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F
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Posted 10/7/17 , edited 10/7/17
daily:
everything organic
filtered water (no plastic bottles)
6 cups of tea / coffee
good mix of protein and carbs
organic food supplements
> 30 mins of park activity / sprints
meditate 20 mins
use a standing desk

weights 3x a week

i feel like a god =)
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27 / M
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Posted 10/7/17 , edited 10/8/17
I've lost a little over 50 pounds in the past two years, this is all you need to know...

1.) A caloric deficit is necessary for weight loss.
2.) Exercise is great for overall health, but offers limited benefits for weight loss.
3.) Track your calories to understand how much your eating.
4.) Your body needs a variety of micronutrients, try to get as many as you can.
5.) Casual exercise is just as viable as hitting the gym hard (depending on your goals).
6.) WEIGHT LOSS TAKES TIME!!! (be patient, take pictures/measurements, weigh weekly)

It doesn't need to be complicated. Go for a walk, pay attention to what you eat and consider planning things out ahead of time. Want to know how many calories you need to eat in order to lose weight? You'd be surprised...

https://tdeecalculator.net/

Want an easy way to track your calories for the day? Get the MyFitnessPal app for your phone (or use the online service, both are free).
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34 / F / Maryland
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Posted 10/7/17 , edited 10/8/17
For the past year and a half I've dropped 50 pounds

How it worked for me was,

Count Calories
Cut out bad foods, such as: Oil/anything fried, butter, sugar, alcohol
Limit starchy foods like potatoes, corn, and such.
Switch to whole grains: bread and pasta, brown rice
Try for half of your daily meals to be fruits and veggies
Water, lots of it or unsweetened teas/crystal lite flavored water. Not soda or sugar drinks

For exercise, I keep it simple. Walking for at least 30 to 45 mins a day. Its the easiest way to get going for someone unmotivated like myself.

Don't do fad diets. They don't work. I tried. Also a good way to get you into a healthy eating routine, you could try weight watchers. Its not a fad diet. Its more of tracker on healthy foods and portion control. I started with them for 6 months and lost the first 25lbs and then quit due to financial reasons. but I was disciplined enough to keep going on my own and lost another 25.

Just remember, if you want results, especially results that last, stick to the healthy habits and work gradually. I'm still working on my weight (goal is to lose another 30 if I can) so even if you lose the weight, you have to maintain. Don't revert back to unhealthy habits just because you only lost a pound. Stay motivated! Even if you think no progress is being made. It will happen for you so long as you stick to your guns.

Good Luck
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23 / M / U.S.A.
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Posted 10/7/17 , edited 10/8/17
Lost 100 pounds

Joined the army

Gained 25 back
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M / Australia
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Posted 10/7/17 , edited 10/8/17

ghostlygirl wrote:

For the past year and a half I've dropped 50 pounds

How it worked for me was,

Count Calories
Cut out bad foods, such as: Oil/anything fried, butter, sugar, alcohol
Limit starchy foods like potatoes, corn, and such.
Switch to whole grains: bread and pasta, brown rice
Try for half of your daily meals to be fruits and veggies
Water, lots of it or unsweetened teas/crystal lite flavored water. Not soda or sugar drinks

For exercise, I keep it simple. Walking for at least 30 to 45 mins a day. Its the easiest way to get going for someone unmotivated like myself.

Don't do fad diets. They don't work. I tried. Also a good way to get you into a healthy eating routine, you could try weight watchers. Its not a fad diet. Its more of tracker on healthy foods and portion control. I started with them for 6 months and lost the first 25lbs and then quit due to financial reasons. but I was disciplined enough to keep going on my own and lost another 25.

Just remember, if you want results, especially results that last, stick to the healthy habits and work gradually. I'm still working on my weight (goal is to lose another 30 if I can) so even if you lose the weight, you have to maintain. Don't revert back to unhealthy habits just because you only lost a pound. Stay motivated! Even if you think no progress is being made. It will happen for you so long as you stick to your guns.

Good Luck


I've done some of that. Cut back on fried food, especially deep fried food such as hot chips. Cut back on bacon a alot.
Dam i like mashed potato and corn on the cob though..
Yeah i switched to multi grain bread, brown rice and brown raw sugar.
Guess i eat a reasonable amount of fruit n veg.
Yeah i try and drink lots of water and coconut water. But i also love fruit juice. Iam not big on soft drink but in teh summer time and when iam trying to drink less alcohol i drink more soft drink..

My walks probably are only half hour or less so i could increase them.

Everything is hard to stick to though. I've never been a good routine sort of person.
But yeah i have got good at cooking and eating less crap food at work and getting healthier take away such as Vietnamese food or sushi rather than burgers and pizza..
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23 / M / U.S.A.
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Posted 10/7/17 , edited 10/8/17

JustSnilloc wrote:

I've lost a little over 50 pounds in the past two years, this is all you need to know...

1.) A caloric deficit is necessary for weight loss.
2.) Exercise is great for overall health, but offers limited benefits for weight loss.
3.) Track your calories to understand how much your eating.
4.) Your body needs a variety of micronutrients, try to get as many as you can.
5.) Casual exercise is just as viable as hitting the gym hard (depending on your goals).
6.) WEIGHT LOSS TAKES TIME!!! (be patient, take pictures/measurements, weigh weekly)

It doesn't need to be complicated. Go for a walk, pay attention to what you eat and consider planning things out ahead of time. Want to know how many calories you need to eat in order to lose weight? You'd be surprised...

https://tdeecalculator.net/

Want an easy way to track your calories for the day? Get the MyFitnessPal app for your phone (or use the online service, both are free).

Tried and true. To anyone seriously trying to make a lifestyle change, I couldn't agree more with this list. No need for expensive medicine and weight loss programs.

Number 1 and 3 are the most important. Use a calculator online to find however many calories you need to eat to lose 1 pound a week and subtract and add 250 to that value to find your range. After that, it is cake to log everything you do with a smartphone app and get a general idea of caloric intake. For me, having the hard numbers there helped make the decision when going for an extra serving of ice cream or not. If you just "guesstimate" your calories, you may not be as strict on yourself as you should.

After about a week of hard calorie counting, cutting away from large portions and not having cheat days became second nature to me. Soda and alcohol drinkers need to make the switch to diet and water. For me, I was drinking 66% of my calories back when I weighed 290. Taking soda completely out lost me 25 pounds over two months with regular exercise and no other dietary changes. Cutting milk to skim lost me another 10.

Ultimately though, caloric intake is the most important part of weight loss. Your largest percentage of weight loss will only come from dietary change.
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57 / M / Between the devil...
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Posted 10/7/17 , edited 10/8/17
My Rules of Life #4: Eat right, excercise, die anyway.
Rule #7- Good health is merely the slowest rate that you die.

So you might as well enjoy life. Like Jim Morrison said, "No one here gets out alive."

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27 / F / California
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Posted 10/7/17 , edited 10/8/17
I have no self control, so i just try to get in as much exercise as I can.
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F / Heaven
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Posted 10/8/17 , edited 10/8/17
Eating:
I eat whatever the hell I want. I am terrible at eating fresh fruit/veg so I started cutting chunks of fruit and veg each day. I either take it to work eat at my desk or eat it after dinner with a dollop of ice cream (with the fruit only). I hate wasting food so once it's cut up I will have to eat it

Exercise:
Few years back I knew I had to do some physical activity. Not for weight issues but just to keep generally physically fit. I love martial arts so went to try out several different types of classes. Eventually found one that fit me, after pushing myself to go a few lessons, I ended up making friends and getting to know people so naturally went more and more often.

To help with martial arts fitness, I knew I needed to work outside class as well since I started quite late I needed to work harder than most. So my local gym has these fitness sessions, if you book a class and don't turn up or cancel 48hrs before class, you pay a fee. I hate wasting money so I had to drag my ass to gym. Eventually after a few sessions, staff recognize me every-time I turn up and I even got to know a few regulars and it just become natural.

I use the exercises from both class and gym and adapt it to how I want. For instance, I lack upper body strength, so I work on exercises that will help improve this. Youtube is also a great big help, you will find exercises to help you concentrate on one area if you need it.

Motivation? In my honest opinion and from experience. MOTIVATE YOURSELF!

I used to make plans with family & friends etc to come with me to sessions since I hated going alone. Never worked out, there were always last minute cancellations. So I had to push myself to go. After 2-3 sessions you get used to it. Now I always go alone everywhere.

Tip: Sign up to any exercise class or sports session, that way you're not alone and get into the habit of going regularly. You can slowly expand afterwards. Start small.

I wish you all the best!

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