- Always try your best to be as honest and precise as you possibly can. If you can't then be dishonest in your (dis)favour.
Always try to be fully honest with yourself. Honesty is very much required for this. If you are on a diet but did not lose a single pound in weeks then you are doing something wrong. Look at the calories you track or calories you burn and ask yourself if you are being genuine. If you lie; you lie to yourself. If you say you are on a 1K+ deficit but results aren't there then something is wrong. Learn to look for people that want to keep you in check instead of looking for someone that will confirm your beliefs and scream with reassurance that whatever you are doing.. is okay. You are okay..
If you can't fully count something and don't know if something is 500 or 400 calories then always pick the bigger option that is less in your favour short term. It is an estimate either way and a couple hundred calories can be lost and not tracked right so by ensuring you overestimate your calories then you ensure that the residue of calories missed is under control. By disfavouring your present and past you then you are doing a huge favour for the future you. All three will understand and be thankful.
- Not tracking 100 calories is not a small loss. Little things add overtime into big defeats (or big victories).
At first glance, 100 cal is not much. Why would you even track it? It is practically miniscule. However, remember this: in order to lose a pound a week, you must lower your calories by a 500 deficit every day. 100 calories is 20% out of the 500. This means that you will only do 80% of the work you could have done and you are at a loss of 20% a day. In terms of percentages, a 20% error is massive. Not one time but long term. If done so repeatedly, In 5 days you will have a day wasted. In 30 days, you will have almost a week wasted and almost a pound missed. However, don't be discouraged. It is a double edged sword and this is merely the negative side of it. The positive side is..
- Going over 500 or 1000 or more calories in a single day or few times than what you need is not a big deal. It can be reversed. You didn't fail.
Similarly, as an opposition to the previous point, you can binge once or twice if you really lose it and not worry about it. Although you shouldn't do it, you shouldn't look at your moment of weakness like a major defeat. This is merely a case of "you shouldnt but its not the worst if you do". The same rules apply for before: consistency is key. Not a couple failures or victories but plenty of either in a row. Just as much as you can lose a week by underestimating 100 calories, you can gain your footing back by raising your deficit to, say, 700 calories a day. If you binged and went on a 1000 surplus, in only 5 days you will be right back on track where you used to be before and keep losing as you were.
So, don't throw in the towel. It is just a first round and you got hit in the stomach. Are you gonna give up and stay down or are you going to go all the way?
- Just because it is healthy does not mean it makes you lose weight. It just makes you healthier.
Lots of people believe that healthy food will somehow make them lose weight. This simply is not true. Healthy food will just make you that: healthier. A surplus of anything, even vegetables in big enough portions can make you morbidly obese. Of course, this is hypothetical because its impossible to eat that many veggies only but you get my point. If you want to, you can even lose weight eating unhealthy shit all day as long as it is in your calorie limit. However, that is not healthy and here is why.
For example, I eat about 400g of roasted chicken every time after gym which is about 1K calories. McDonald's Filet o Fish is about 380 cal. This is close to 3x McDonald burger. I can still eat two and my healthier food would STILL be more calories than two burgers. If I want to reach those calories, I have to eat 3 more of those. So, if my chicken has 3x more calories then when does the healthy part kick in?? My chicken has 333mg sodium, 100g of protein and 28.6% iron. The latter has 512mg sodium, 15g protein, 36g carbs and 10% iron IN A SINGLE ONE. Even with three, mine has 5x less sodium, 65g more protein, a bit iron and 102g less carbs. I don't have to tell you that 1536mg of sodium in a single meal isn't good for you.
- You cannot out exercise a terrible diet.
If your diet is not in check then you can do whatever you want but you will never lose weight. You can ruin an awesome workout with a couple of candy bars. Thus, it is better (yet harder) to control what you do for the rest 23h. Imagine it as an army of fat. The biggest and baddest army ever of a thousand Spartans. You can fight them with all your strength but lose.. yet if you cut off their supplies and wait for them to starve they are as good as useless. Same for working out, while I'm at it. If your nutrition is not on point then you won't get muscles. Get enough protein and rest.
- Carb is not the devil and it does not make you fat. Calories make you fat.
No. For the last time. Carbs don't make you gain weight. Neither does protein and fat. Calories make you fat. Carbs are just merely a macro. Stop demonizing carbs. Yes, they make you bloat but bloating is not the same as getting fat. The only way to gain weight is with a calorie increase. You should eat carbs as part of your balanced diet.
I mean, to show the absurdity of it, just think of vegans. Most of them are fit and skinny and very few are fat. If carbs made you fat then vegans would all be morbidly obese because plants are mostly made out of carbs. Of course, they do consume protein and fat but they are in no way "low carb". Personally, I could never be vegan because I enjoy my chicken thighs too much but you get the gist: there is not one single way to go on about things. That includes low carb.
- Don't have cheat meals/days. Instead, try to justify what you consume. You are not cheating. Erase that from your mindset and learn how to enjoy without abusing food and yourself.
Life doesn't have to be order and discipline and restriction forever. You can indulge in things you want as long as you justify it somehow. Do so in moderation, every other day if you'd like. If you get cravings, satisfy them a bit. Just don't have cheat days. At that point, you will be eating in spite. When you get the urges, just say fuck it and have a bite. Learn how to live with it.
And don't call it cheating. Cheating evokes feelings of shame and guilt. If you want to eat something then don't hurt yourself and don't suffer for it. Wanna eat an ice cream? Sure. If it is in your calories and if you plan to work out. Someone brought great food in office and you want some? Then get some. Don't torture yourself. Want a donut? Input a regular MFP donut and give it +50% to the usual calories.
Learn how to appreciate food that is worth it for you. Even if it wasn't worth it, at least you will know the next time.
- This is a lifestyle and a way of life. Not a diet and punishment. Have a plan that you can work on forever. You don't have to suffer to lose weight.
Just a small thing to add to the previous post. This is not a diet but a lifestyle and a way of living. Think like that and it will keep you from bouncing back and having the yo-yo effect. You can't run away from carbs and sweets. Learn how to incorporate them into your diet and make them a part of your life.
- Beware of plenty calories that come in small packages.
Both healthy and unhealthy, stuff like this can be pretty deceiving as it packs lots of calories in a very tiny form. The reason why it is like that is because of fats. More fat equals more calories in general. Things like oil, nuts and mayo are very high in calories and you should probably try your best to stay away while you keep losing. Yes, nuts as well. 100g of nuts is about 500ish calories. Not worth, not even as a snack. I don't know why people recommend them. Maybe they want to keep you fat so you give them more money for weightloss long term.
This is also why you need to track your calories. If you aren't and you think it does not matter.. it matters. A lot.
- If you feel the need to binge and eat often, choose a low cal option.
Binging on vegetables and berries is a healthy and good alternative when it comes to binging and wanting something to eat. If you want to nibble on something, like I tend to do, then just go the smoker's route like me: use mints. I used to go through half a pack to pack a day. Great for calories but not for your stomach. Kept wanting to poop. Oops.
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