unkownincel
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In this thread I will be going over:
Mentality
Calculating Deficits
Diet.
Gymmaxxing.
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Lets get started
Mentality: If you are gonna take away anything from this thread this is the most important part of losing fat. Without consistency your diet will not go anywhere. Some "cheat days" can be accepted but there is a big mental problem with this.
Mentality
Calculating Deficits
Diet.
Gymmaxxing.
------------------------------------------------------------
Lets get started
Mentality: If you are gonna take away anything from this thread this is the most important part of losing fat. Without consistency your diet will not go anywhere. Some "cheat days" can be accepted but there is a big mental problem with this.
Although cheat days COULD be beneficial for those on a diet there is a few cons I will list out both.
Pros:
--Motivation, if you keep these near the end of the week (Fri,Sat,Sun) throughout the weak you will be looking forward to that at the end of the day. This could positively impact your diet depending on how you take it.
Cons:
--"oh its only one day..." This is a big problem, yeah April-June I was semi-consistent in my dieting and working out. However I was going for an event at the end of the month. You NEED to remember that its not just "one day" that you are going on a surplus, it could be for the rest of the month or until you get motivated again etc. This put me off my caloric deficit for a longgggg time and just now am I starting to take it seriously again.
Pros:
--Motivation, if you keep these near the end of the week (Fri,Sat,Sun) throughout the weak you will be looking forward to that at the end of the day. This could positively impact your diet depending on how you take it.
Cons:
--"oh its only one day..." This is a big problem, yeah April-June I was semi-consistent in my dieting and working out. However I was going for an event at the end of the month. You NEED to remember that its not just "one day" that you are going on a surplus, it could be for the rest of the month or until you get motivated again etc. This put me off my caloric deficit for a longgggg time and just now am I starting to take it seriously again.
Intense cardio/working out:
I am NOT dis-encouraging working out in ANY way. I believe working out is a Crucial factor to slimming down. However going in everyday on the step machine, treadmill etc. WILL wear you out unless you are used to running or are an athlete.
Key takeaway: Do not wear youself out. If you are feeling like you wanna quit. Take a break and get some light cardio. (walking)
Tldr: Mentality is arguably the most important part to loosing weight/fat. Dont tire youself out and remember consistency and control.
Calculating Deficits: I'll keep this relatively short but you can figure out youre reccomended intake of calorie and how many you would need to consume to lose fat with options at 0.5k/week and 1kg/week. The calculator click here
Do NOT go below a 300-500 deficit. This is crucial as teens need adequate calories, protein, and micronutrients like iron, calcium, and zinc for normal growth and development. A significant deficit can lead to a deficiency in these essential nutrients leading to a stunted growth. I have linked a study that proves this : HERE
Make sure to stay consistent to your caloric deficit and do not cheat it.
That being said, a 300-calorie deficit isn’t always healthy.
If you have a history of yo-yo dieting (dieting, falling off track, dieting again, falling off track again, etc.) your metabolism has likely slowed down, causing your maintenance calories to be lower than they should be based on your age, height, weight, and activity level.
If your maintenance calories are already lower than they should be because your metabolism has slowed down, it may not be healthy for you to implement a 300-calorie deficit. Rather, you should increase your calories to speed up your metabolism through reverse dieting.
For example, if you maintain your weight on 1500 calories or less, but your maintenance calories before yo-yo dieting were 2200 calories per day, it may not be healthy for you to implement a 300-calorie deficit because your metabolism is already slower than it should be.
study to back this:here
300 CALORIE DEFICIT:
A 300-calorie deficit is appropriate for those who want to lose weight conservatively to retain muscle mass, but it may not be aggressive enough for those who want to lose weight more quickly.
If you want to lose weight and your maintenance calories are above 1500, a 300-calorie deficit is a great option for you.
View attachment 8012
Picture from a trustable study.
A 300-calorie deficit will result in weight loss but at a slow enough pace that you can maintain your muscle mass and look strong and lean. You’d most likely lose around 0.5 to 1% of your body weight per week.
Pros
- Fat loss. Eating fewer calories than your body needs will result in fat loss by encouraging your body to use its own fat for fuel.
- Encourages muscle retention. A 300-calorie deficit is conservative enough that you should be able to maintain your current muscle mass as you lose fat as long as your protein intake is adequate (1g of protein/lb of bodyweight).
- Improved health outcomes. Weight loss, when appropriate, can improve health outcomes like blood pressure, sleep, and mood.
Cons
- Decreases metabolism. When calories are reduced over time, your metabolism slows down in response to the lower caloric intake to preserve energy.
Research suggests that a 500-calorie deficit may be beneficial for weight loss and overall health, but this number depends on many factors and is different for everyone. Creating one that’s too large can lead to health risks and is challenging to maintain. It's important to talk to a health professional for further advice if you are unsure.
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Diet: Now we are getting to the good stuff.
I personally reccomend a carnivore diet. Raw or not your choice but this is arguably the best way to lose fat.
And no I'm not a goatis cuck there is science used to argue as to why the carnivore is beneficial.
And no I'm not a goatis cuck there is science used to argue as to why the carnivore is beneficial.
- Reduced carbohydrates: By eliminating all carbohydrates, the body shifts to burning fat for energy, a state known as ketosis.
- Increased satiety: The high protein content can make you feel fuller for longer, leading to a natural reduction in overall calorie intake.
- Lower water retention: A reduction in carbs can lead to less water being held in the body.
The high protein content can also make sure you meet your protein requirements for the day! Which will heavily benefit your fat loss.
I will now show pros and cons:
Every diet has pros and cons. Some diets fit certain lifestyles or body types better than others. It’s important to keep your lifestyle and tastes in mind when you choose a diet.
Carnivore diet benefits
The carnivore diet claims to promote weight loss. Its other supposed benefits are for improving heart health, autoimmune issues, blood sugar control, and mood. Yet Baker only links to “success stories,” not medical research, to confirm these benefits.
It’s hard to know if or how this diet might improve health, since there’s been very little research on the subject. One study surveyed more than 2,000 people who said they’d followed a carnivore diet for nine to 20 months. People in the study reported improvements like:
- --Lower body mass index (BMI)
- ---More energy
- -Better sleep
- --More strength and endurance
- --Improved memory and focus
Although there is limited research i reccomend this. There is only limited research due to little people willing to do it.
Gymmaxxing: Another most crucial part of fat loss lol. Dont turn out like @turkcelfatcel and gymaxx while in a caloric deficit.
This can be crucial but without what I have stated above it is pretty much useless. A study from 2007 shows that:
Longer bouts of exercise have demonstrated a greater contribution to weight loss, both in controlled research trials and through self-reported information collected by the National Weight Control Registry (NWCR) (9–11). The NWCR has reported that 94% of individuals in the registry reported including exercise in their weight loss program (9); weight loss was greater in the group with the greatest physical activity, but this group also reported more dietary restraint (10), and only 1% of participants reported exercise alone for weight loss (11).
Most, but not all, study data indicate that exercise alone plays a very small role in weight loss. A joint position statement of the American College of Sports Medicine and the ADA (12) states that the “recommended levels of PA [physical activity] may help produce weight loss. However, up to 60 min/day may be required when relying on exercise alone for weight loss.”
The 2016 AACE and the AmericanCollege of Endocrinology comprehensive clinical practice guidelines for medical care of patients with obesity (13) include an evidence recommendation for “aerobic training of ≥150 min/week of moderate intensity, with better outcomes with increasing amounts and intensity of exercise.”
THE STUDY: HERE
If you are gymaxxing lifting weights safely is one of the most important parts of losing fat. @turkcelfatcel l relates. He regrets not gymaxxing earlier.
Thanks for reading lmk if you have any questions!
@foidletslayer @Idk❤ @kababcel @pashanimair
PS: FORMATTING MAY BE OFF I ORIGINALLY POSTED ELSE WHERE
Longer bouts of exercise have demonstrated a greater contribution to weight loss, both in controlled research trials and through self-reported information collected by the National Weight Control Registry (NWCR) (9–11). The NWCR has reported that 94% of individuals in the registry reported including exercise in their weight loss program (9); weight loss was greater in the group with the greatest physical activity, but this group also reported more dietary restraint (10), and only 1% of participants reported exercise alone for weight loss (11).
Most, but not all, study data indicate that exercise alone plays a very small role in weight loss. A joint position statement of the American College of Sports Medicine and the ADA (12) states that the “recommended levels of PA [physical activity] may help produce weight loss. However, up to 60 min/day may be required when relying on exercise alone for weight loss.”
The 2016 AACE and the AmericanCollege of Endocrinology comprehensive clinical practice guidelines for medical care of patients with obesity (13) include an evidence recommendation for “aerobic training of ≥150 min/week of moderate intensity, with better outcomes with increasing amounts and intensity of exercise.”
THE STUDY: HERE
If you are gymaxxing lifting weights safely is one of the most important parts of losing fat. @turkcelfatcel l relates. He regrets not gymaxxing earlier.
Thanks for reading lmk if you have any questions!
@foidletslayer @Idk❤ @kababcel @pashanimair
PS: FORMATTING MAY BE OFF I ORIGINALLY POSTED ELSE WHERE
Another one to my bookmarks
