So I'm counting calories and today I am struggling to get to my full allocation. Damn delicious ratatouille isn't high calories
Try:
Vegetables as much as possible.
For each meal: 1 hand/fist full of a high dense protein (meat, tofu,...) OR 2 hands of a lowdense protein (shake, yoghurt), a half fist/hand carbohydrate, and a quater hand of a "good" fatty source (nuts for example). ;-)
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so i thougt, i'm too young for that kind of shit in my life.
i took a coaching from a very, very good german guy (Patrik Heizmann).
I've lost 10kg from Begin of July to Begin of octobre. This was the last time i've measured my weight. Never, NEVER count calories... just reduced the amount of carbohydrates and increased the amount of protein.
when i eat carbs i use almost no fat. when i eat protein and especially vegetable i use fat. butter...
eat 3 eggs from chicken a day, use "good" oils (olive for daily use, butter (only the fat from butter, don't know the english word for it. in german its "Butterschmalz" or coconut-oil, for frying).
and eat 3 times a day. only 3 times. nothing between. and this 3 meals a day you should eat, that you are sated (especially from protein).
that's almost all. and the fist-formula from above...
now i have to buy new trousers... my body-fat is really melting... ;-)
@jakob when I was in germany for that short time, I remember losing so much fat. I basically ate like you said (and am doing it now). The one advantage is that I walked to the grocery store about 1 km to the store and 1 km back. I may consider getting a dietician that is good. Fortunately, I do exercise. Thanks for the other tips. I will utilize them
@hamjb fortunately I am eating 1680 calories or less depending on the needs. Right now I am using the calories counting to make sure I am doing it. Working on motivating an accountability buddy. I don't know if that is such a good idea to have to do 😆
the last month only i made a challenge... 10000 steps every day, 21 days. it's about 8km for me.
a good body is formed in kitchen... not so in gym.
for sure... sports helps you to build muscles, and muscles burn energy... so you can eat more and hold your shape.
if you increase your NEAT („Non-Exercise Activity Thermogenesis“ = the every day moves... stand up, shuffle on the chair, got the stairs, sit down, just go around...), you can burn much energy you do not recognize... so... counting calories is wrong... all the time. because you do not know, how much you burn with your everyday moves...
converting this additional calories into fat you will see, this are 2, 3 or more kg of fat over one year... and this is for many people A LOT... got by foot to supermarket is a very good idea instead of using your car.
use your bike instead of your car is also a very good idea to increase the neat
For example:
Eating 1000kcal in form of carbs or fat gives you 960kcal for the body to use or save as fat.
1000kcal in form of proteins gives you only 750kcal, the rest is thermogenesis in case of konverting the proteins...
you are not so freezing with proteins and don't get fat.
eating primary carbs or primary protein makes in the end of the year some kg body-fat difference, even if you eate exact the same amount of kcals.
dopamin, serotonin, other messenger-substances in brain are made of proteins... eating less proteins -> you can feel depressive, have no energy, feel bad
@hamjb @jakob my goal is to stock up on whole grains but get a playing card sized amount of fish or chicken at lunch or dinner with many grams of vegetables. I did this before and lost a ton of weight gained because of my wife's delicious West African, rice based, cooking.
I had very little BMI after my daughter was born. Then my son was born and I haven't done right things. Now that he is at the same age my daughter was when I did this, I think I can, I think I can as the train says.