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I would not use Oprah as a model. She has access to personal trainers, chefs, and other expert resources that you won't have at home. On the other hand, she is also an extremely busy person and maintaining weight loss can become a very time-consuming effort.
So I think if she couldn't find time to exercise after the initial push... what shot do I have?
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I will say, however, that a combination of sensible eating AND mixing up the exercise routine will start the pounds coming off.
I think we are talking about the same thing. I don't plan on doing strenuous exercise but plan on most of a daily deficit coming from exercise
1. Regular exercise such as walking for 30 minutes and (say 200 per day)
2. NEAT exercise or what a sedentary lifestyle might get you. (say 250 per day)
3. eat calories about 100 under BMR
But above all don't reduce calories that much under BMR and if it seems not to be working, increase exercise only.
So I think if she couldn't find time to exercise after the initial push... what shot do I have?
I think we are talking about the same thing. I don't plan on doing strenuous exercise but plan on most of a daily deficit coming from exercise
1. Regular exercise such as walking for 30 minutes and (say 200 per day)
2. NEAT exercise or what a sedentary lifestyle might get you. (say 250 per day)
3. eat calories about 100 under BMR
But above all don't reduce calories that much under BMR and if it seems not to be working, increase exercise only.
Walking for 30 minutes will not burn 200 calories unless it is uphill and fairly strenuous. You can easily consume over what you burn during exercise if you are not watching your calorie intake.
But exercise for exercise sake is wonderful. The health benefits are numerous, both physically and mentally.
The way to lose weight is to eat less calories. The quantity can still be quite a lot.
I am surprised at how much I can eat and stay well under 1000 calories.
Half of a Jewel Cheap Chicken (grilled) with the skin removed from the breast and thigh.
Can of green beans.
Large salad consisting of an entire head of romaine lettuce, some broccoli, two hard boiled eggs and Walden Farms dressing.
All of that food is about 700 calories and I'm totally stuffed. If that is your OMAD, you will lose weight.
If you struggle with OMAD, just take the eggs out of the salad and have them in the morning. Still 700 calories.
The way to lose weight is to eat less calories. The quantity can still be quite a lot.
I am surprised at how much I can eat and stay well under 1000 calories.
Half of a Jewel Cheap Chicken (grilled) with the skin removed from the breast and thigh.
Can of green beans.
Large salad consisting of an entire head of romaine lettuce, some broccoli, two hard boiled eggs and Walden Farms dressing.
All of that food is about 700 calories and I'm totally stuffed. If that is your OMAD, you will lose weight.
If you struggle with OMAD, just take the eggs out of the salad and have them in the morning. Still 700 calories.
You do realize that what you are eating is not appealing to most people.
I don't do OMAD and I eat from ALL the food groups. I come in at anywhere from 1000 to 1400 calories a day, maybe a splurge one a week or less. I work out five days a week and burn anywhere from 300 to 700 calories a session.
And FYI you can buy frozen beans if you can't find fresh that will taste much better than canned and have more nutrients.
You do realize that what you are eating is not appealing to most people.
I don't do OMAD and I eat from ALL the food groups. I come in at anywhere from 1000 to 1400 calories a day, maybe a splurge one a week or less. I work out five days a week and burn anywhere from 300 to 700 calories a session.
And FYI you can buy frozen beans if you can't find fresh that will taste much better than canned and have more nutrients.
I substitute turkey breast with half a cup of turkey gravy for the chicken quite often.
Do that and you basically got Thanksgiving dinner.
Who doesn't like Thanksgiving dinner?
There's also a big difference between 700 and 1400 calories.
To get to 1400, I'm adding:
Olives and tomatoes to the salad.
And cup of raspberries.
And a cup of blackberries.
And a 1/4 cup of peanuts.
And an Atkins Caramel Chocolate Nut Roll.
I do over an hour of cardio a day and it burns about 650 calories if you can believe the numbers on the machines (which do include my weight in that calculation). Someone mentioned triathletes; it's been 2 years since I did a sprint triathlon (1/2-mile swim, 12 mile bike ride and a 5K) but according to my heart rate monitor that burned about 1200 calories- same for my 35-mile bike rides. For comparison- I was in Panera a couple of weeks ago and they display calorie contents for the luscious cookies they have out for sale- the chocolate chip was 800 calories. The woman checking us out said those were intended to be "for sharing". She couldn't fool me- I'd have scarfed down the whole thing and so would most people, I suspect.
Long way of saying: even strenuous workouts can be undone by some dietary indiscretions. I eat healthy most of the time in addition to my workouts. (And I did NOT buy that cookie.)
Well, not totally but, most of my dieting attempts have been cutting back on food and then, if I did exercise, not doing it until I started to get stuck. However, I think this process has simply made me larger.
So my new goal is not to cut back on food that much but rather attempt to do the vast majority of my deficit via exercise.The reason is that I think cutting back on food causes my BMR to drop severely.
I keep thinking of Oprah and how at one point she became an exercise hound but gained it all back when she had an injury.
But it seems like the slightest calorie deficit causes my BMR to reduce so I have to keep my food as close as possible to it.
Eating healthy is your only hope over time. I read The Plant Paradox which has given me a formula that works for me...I lost 45 lbs over 20 months and now at 10% bodyfat and over 45% muscle mass from the diet. I exercise also for body strength and tone.
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The woman checking us out said those were intended to be "for sharing". She couldn't fool me- I'd have scarfed down the whole thing and so would most people, I suspect.
