Kartoffel
kiwifarms.net
- Joined
- Sep 6, 2016
To best burn fat you also should have carbs available. Your pulse plays an important role, between 55-75% of your maximum the ratio between fat and carbs is the highest. But at higher pulses you will deplete your energy much faster - so you actually burn more in the long run.
Perhaps something to meassure your pulse could be a good investion. Some powerlevel: I got terrible headaches from running, but then started checking my pulse so I realised that I overexerted myself and ran to much in the unhealthy high regions.
The human body is actually build for endurance. One of the earliest hunting technics (still in use today) was to run after your prey in the burning midday sun till it dropped dead to the ground. Antilopes and stuff might be much faster than humans, but if you don't give it enough time to rest it will die. I think that's actually quite awesome.
But losing fat is mostly an question of getting fewer calories into your system than you burn. Don't go under your Basal Metabolic Rate because than your body will go into energy saving mode and use food much more efficiently. Stay beyond your physical activity level and you'll save calories.
Thing is, your basal rate is fixed. It will sink with time as you lose weight, because you'll also lose cells that required fuel; but that takes time (plus your fat cells can take months to be removed, because your body likes to keep them around, just in case there comes new fat it could storage - on the other hand muscle cells need more energy that fat cells, so that's a factor too).
So, when your bottom limit ist fixed, you can say, that your total calorie need is basically the diference between these two rates - and if you want to maximise this difference you can only actively change your physical activity limit by burning energy.
A kilo of fat has around 7000 calories and that is the amount of calories you have to save to lose it.
Thing is, your basal rate is fixed. It will sink with time as you lose weight, because you'll also lose cells that required fuel; but that takes time (plus your fat cells can take months to be removed, because your body likes to keep them around, just in case there comes new fat it could storage - on the other hand muscle cells need more energy that fat cells, so that's a factor too).
So, when your bottom limit ist fixed, you can say, that your total calorie need is basically the diference between these two rates - and if you want to maximise this difference you can only actively change your physical activity limit by burning energy.
A kilo of fat has around 7000 calories and that is the amount of calories you have to save to lose it.
I'm in total favour of refeed days, because of several reasons.
- You basically tell your body "Famine, what famine? There is no famine!" and help it not to switch into hunger-mode. That is also important, because you'll not be "punished" as much when you commit a sin; because your body doesn't care that much then.
- You can boast your motivation. If you are never allowed to eat that yummie stuff, your cravings will become unbearable. But when you know e.g. "I can eat that on Saturday!" to stay firm will be much easier.
- Weight gain might be faster than loss but it stil is a gradual process. If you didn't fuck up your body beyond sanity by deliberately becoming a landleviathan, there is actually a limit how much your body will keep before expelling it. So you can't fuck up your weight to much when you limit your refeed-day to once a week even if you don't set a calorie-limit. (And you'll notice if you ate too much because your stomach will hurt. If you don't want that - eat less. (But overeating on refeed day on the other hand makes the follow-up day so much easier...))
- If you diet every day and stay firm because you always think of the bad stuff that will happen when you eat, you will take down a dangerous path that could end in a disorder. If you remind yourself of your love for food from time to time you'll remain at a heathier attitude. You don't diet because you hate food, but because you want to become a healthier person.
- Eating is a social activity. If you meet with other guys and never partake in any because your budget doesn't allow it, your social live will suffer. The other will be (subconsciously) annoyed with you and you will be burdened with seduction by their delicious food. So do yourself a favour and don't be a constant social outcast and do your refeed-day on this occasions.
- You basically tell your body "Famine, what famine? There is no famine!" and help it not to switch into hunger-mode. That is also important, because you'll not be "punished" as much when you commit a sin; because your body doesn't care that much then.
- You can boast your motivation. If you are never allowed to eat that yummie stuff, your cravings will become unbearable. But when you know e.g. "I can eat that on Saturday!" to stay firm will be much easier.
- Weight gain might be faster than loss but it stil is a gradual process. If you didn't fuck up your body beyond sanity by deliberately becoming a landleviathan, there is actually a limit how much your body will keep before expelling it. So you can't fuck up your weight to much when you limit your refeed-day to once a week even if you don't set a calorie-limit. (And you'll notice if you ate too much because your stomach will hurt. If you don't want that - eat less. (But overeating on refeed day on the other hand makes the follow-up day so much easier...))
- If you diet every day and stay firm because you always think of the bad stuff that will happen when you eat, you will take down a dangerous path that could end in a disorder. If you remind yourself of your love for food from time to time you'll remain at a heathier attitude. You don't diet because you hate food, but because you want to become a healthier person.
- Eating is a social activity. If you meet with other guys and never partake in any because your budget doesn't allow it, your social live will suffer. The other will be (subconsciously) annoyed with you and you will be burdened with seduction by their delicious food. So do yourself a favour and don't be a constant social outcast and do your refeed-day on this occasions.
- Your hunger is not directly related to the calorie intake. Is much more related to portion size. One of the reasons to eat many vegetables is that most of them have a low calorie density. If you feal hungry to often although eating enough to satisfy your basic metabolism rate, then you should decrease your calorie density. This is easiest done by adding water into your food (basically - eat more soup and stuff thats mostly made out of water(vegetables, salad, fruit) but it won't work by drinking more during your meals, because your brain does not associate that with eating. (A bummer.) Chewing is important, too.
- Some people claim that people tend to confuse thirst for hunger - but to be honest that won't happen - if you actually pay a little bit attention to your own body. Thirst and hunger are two different feelings and you can differentiate between them.
- You'd might want to kick carbs out of your diet, but these are of a lower density than fat - which means you eat less to get the same calorie-amount.
(You can actually STARVE if only subsiding on proteins, even if you ate enough calorie-wise.)
- The biggest challenges to a successful diet are stress and not enough sleep. Both makes you want to eat more to have more energy. If you want to successfully diet it might be the easiest way to simply look for the easiest way. You can change to healthier food-choices after your lost enough; you can even wait with starting more sport till your thinner - at least you'd go easy on your joints. And starting with you calories is not a bad idea, because they actually affect your weight much more than sports. It's laughably easy to add 300 kalories to your budget (by eating around 50 g of chips), but to counter that with sports takes a much higher efford and time investment. You'll never lose weight by sporting alone if you don't dedicate your whole life around it. But by counting calories you can, even if you are a total couch potato.
Just reducing your calories might not be the thing you actually want to do - but turning your life a 180° around isnot easy hard impossible - exspecially if you only change your health habits and nothing else. Do yourself a favour and start with something easy that you actually can manage for months or years, instead of doing it "the best way" and throw in the towel the moment the first outside thing stresses you.
-You want to loose your weight slowly. This is much easier for your body to handle; your skin won't do funny things and your metabolism has actually time to attune to your new weight. If you loose your weight to fast, then your body could regain even faster. Ideally is at least double the time to lose the weight you needed to gain it...
- Your brain needs carbs to work it's best. You could try to establish a ketosis by leaving carbs completely out, but you'll be not as mentally fit. And your breath will stink.
- Insulin-resistence depends on your body-weight. If you are fat your body can deal worse with insulin than a thinner person (on the average). This means a thinner person can deal better with a high carbs-amount. So if you weight to much you might not eliminate your fats altogether just to be able to eat more carbs. Ideally you eat everything - at least try to refill on your refeed-day.
- And the last thing: Someone mentioned comfort-eating - I'd like to add a second reason you might eat too much: Boredom. If you have nothing too do, it's easy to grab for a snack. Keep yourself busy.
Because staying firm is not necessarily a question of will or bullshit like that. It's much more related to the ability to keep something out of your mind. If you are desperately waiting for something to happen it will be hard and you might give in. If you don't wait at all (because you do different stuff) the spoils won't be less sweet.
- Some people claim that people tend to confuse thirst for hunger - but to be honest that won't happen - if you actually pay a little bit attention to your own body. Thirst and hunger are two different feelings and you can differentiate between them.
- You'd might want to kick carbs out of your diet, but these are of a lower density than fat - which means you eat less to get the same calorie-amount.
(You can actually STARVE if only subsiding on proteins, even if you ate enough calorie-wise.)
- The biggest challenges to a successful diet are stress and not enough sleep. Both makes you want to eat more to have more energy. If you want to successfully diet it might be the easiest way to simply look for the easiest way. You can change to healthier food-choices after your lost enough; you can even wait with starting more sport till your thinner - at least you'd go easy on your joints. And starting with you calories is not a bad idea, because they actually affect your weight much more than sports. It's laughably easy to add 300 kalories to your budget (by eating around 50 g of chips), but to counter that with sports takes a much higher efford and time investment. You'll never lose weight by sporting alone if you don't dedicate your whole life around it. But by counting calories you can, even if you are a total couch potato.
Just reducing your calories might not be the thing you actually want to do - but turning your life a 180° around is
-You want to loose your weight slowly. This is much easier for your body to handle; your skin won't do funny things and your metabolism has actually time to attune to your new weight. If you loose your weight to fast, then your body could regain even faster. Ideally is at least double the time to lose the weight you needed to gain it...
- Your brain needs carbs to work it's best. You could try to establish a ketosis by leaving carbs completely out, but you'll be not as mentally fit. And your breath will stink.
- Insulin-resistence depends on your body-weight. If you are fat your body can deal worse with insulin than a thinner person (on the average). This means a thinner person can deal better with a high carbs-amount. So if you weight to much you might not eliminate your fats altogether just to be able to eat more carbs. Ideally you eat everything - at least try to refill on your refeed-day.
- And the last thing: Someone mentioned comfort-eating - I'd like to add a second reason you might eat too much: Boredom. If you have nothing too do, it's easy to grab for a snack. Keep yourself busy.
Because staying firm is not necessarily a question of will or bullshit like that. It's much more related to the ability to keep something out of your mind. If you are desperately waiting for something to happen it will be hard and you might give in. If you don't wait at all (because you do different stuff) the spoils won't be less sweet.
I went from binge eating to hating a full stomach. Now I can't eat a normal meal because being full feels awful for some reason.
