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Avoid wheat like the plague as well as soy and high fructose corn syrup. You will have no issues with weight for the most part.
Agree, bread and pasta are the hidden calories in most peoples diet. Also condiments like bbq sauce and ketchup.
Exercise
Instead of 30 min exercise everyday, try to work in 1 or 2 days of HIIT(high intensity interval training) on an exercise bike. HIIT takes only 15 minutes where you go slow 30-40 seconds, then go fast 30-20 seconds.
If you plateau losing weight, you are probably creating too big of a calorie deficit, you cant exercise like crazy and just eat salad. Your body will think you are trying starve it and slow down your metabolism instead of speeding it up.
On the supplement side
Use acetyl-carnitine (1000mg) 30 min before a work out, will shuttle fat into your mitochondria. You can find it sold with Alpha lipoic acid which will also helps.
Life extensions AMPK encourages cells to burn fat.
Glucator is pre-meal supplement worth looking at to help with insulin resistance and prevent sugar absorption. Jarrow makes a similar product, but it overlaps with a multivitamin - but a good product if you build your vitamin regimen around it.
A small dose of DHEA can help cells burn sugar - Ray Peat
"Young people produce about 12 to 15 milligrams of DHEA per day, and that amount decreases by about 2 mg. per day for every decade after the age of 30. This is one of the reasons that young people eat more without getting fat, and tolerate cold weather better: DHEA, like the thyroid hormone, increases our heat production and ability to burn calories. At the age of 50, about 4 mg. of DHEA per day will usually restore the level of DHEA in the blood to a youthful level."
Ideally, you want to try to get your fasting sugar under 80 and limit sugar spikes. - life extension
first time i tried to lose weight, i thought i'll work out
and skip a meal or two.
the less i eat the more i'll lose.
i lost weight but it was a struggle.
then i read NOT to skip meals and thought ok, i'll give it a go.
worked out, didn't skip meals and the weight flew off.
first time i tried to lose weight, i thought i'll work out
and skip a meal or two.
the less i eat the more i'll lose.
i lost weight but it was a struggle.
then i read NOT to skip meals and thought ok, i'll give it a go.
worked out, didn't skip meals and the weight flew off.
who would have thought.
you need to eat to lose weight.
If you eat 6 small meals, high in protein, you’ll never be hungry. For example, a handful of nuts or 2 oz of cheese will last for hours. Hard boiled eggs are a life saver. Beef jerky or tuna pouches work, too.
If you're trying to lose weight, knowing how your body uses calories for fuel can make a difference in how you approach your weight loss program. You get your energy from fat, carbohydrates, and protein. Which one your body draws from depends on the kind of activity you're doing.
Most people want to use fat for energy, which makes sense. You figure out that the more fat you can use as fuel, the less fat you will have in your body. But, using more fat doesn't automatically lead to losing more fat. Understanding the best way to burn fat starts with some basic facts about how your body gets its energy.
[Mod edit: copy/paste from this article: https://www.verywellfit.com/body-int...achine-1231548
Last edited by elnina; 10-18-2020 at 04:31 PM..
Reason: Copy/paste of copyrighted articles. Not linking to it.
Avoid white foods: sugar; flour; potatoes; rice; cereals. (exception: cauliflower.)
I will never avoid potatoes. I don't eat them all the time, but I cannot live without potatoes. (I do avoid the in French fry form, though, lol.) The rest of those items you can keep.
Eat lower carb M-F, 3 meals a day with no seconds or snacks. Sat & Sun have a cheat meal or two.
I've learned many years ago that I can't eat everyday like I was still in my teens!
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