I have never been fat; but this is what I utilize to keep in shape/stayed toned - (preferably keeping my stomach trim).
1.) No sugar/processed foods.
2.) No candy.
3.) No frozen veggies - fresh only. Use Zucchini in place of noodles, rice, etc. (Tastes same).
4.) Only fresh fruits - no frozen, processed, package fruits. 3 low-sugar fruits a day. (Apple, banana, etc.) - Fruit cheats: Watermelon, blueberry, pomegranate or kiwi.
5.) 3 bottles of water a day - no alcohol, no milk, no juice, no "super drinks", no coffee - only decaf (real) teas. Red wine suffices.
6.) Seafood twice a week. (No lobster).
7.) No fried foods - bring your lunch only - salads, low to no dressing. No ketchup, sauces, etc.
8.) Cardio 4 times a week.
9.) 80 old-fashioned ab crunches a day.
10.) Exfoliate the body skin everyday - only utilize moisturize fruit creams. (Aloe vera, organic coconut, prep) every night before bed.
11.) One cup of hot Tea leaves for breakfast and dinner - unsweetened. No honey is necessary if utilizing authentic teas. Find a good tea shop.
12.) 24 whole grains every morning. (No fiber one, no nature's valley, no kind bars, no insta-oatmeal), only natural oats, season with natural cinnamon, pinch of natural sugar, sweetened with fruit (I prefer banana).
13.) No eating after 9 pm. If snacking after 9, nuts only.
14.) No added salt/sodium (non-sodium seasoning only - small chunks of sea salt only).
15.) If not cooking, only eat Viet or Thai. No casual dieting (high in fats, sodium, casual restuarant eating, etc.)
16.) Vegetables smoothies/juicing.
17.) Steak (medium) once every week.
18.) 2 eggs a day.
(Results guaranteed...) - will not work for everyone, that is just my 2 cents.
I mostly agree with you
I think when anybody needs to reduce their weight, most important is to realize and understand well which makes your weight gain at first place.
It's not the calories which do that, it's mostly WHAT those calories are made of
Simply said, that means simple carbohydrates affect your systems by rising your blood sugars and developing insulin resistance in your body much more than for example healthy fats worth the same amount of calories. Also peaks and altering of blood sugar levels is the main cause you feel hunger more often and need to eat more and frequently.
I've been on lowcarb diet for 1,5 years now as the weight went a bit out of control at some point with age. Lost ~15kgs easily and so far it's stable, without altering again since that. Compared to other diets it's very easy to follow (at least for me personally) and it's rather lifestyle than a diet for me.
Of course you need to make some changes in your habits - avoid all simple carbs (soda, candies, foods high in flour and starch etc) and replace them with complex carbs found in fresh vegetables. As complex carbs are tougher to be consumed by your body, they don't alter your bloodsugar levels which is one of the main causes for weight gain.
There's an option to not avoid them fully but then you need to carefully measure portions of them. Also you just feed your desires as hicarb foods are mostly behind your cravings. I found it myself easier to totally avoid some crappier food than to cope with the cravings they cause when consumed. Also now I don't need to measure anything. Such details would be overhelming for my ENFP personality and I'd probably quit at some point
Even better: mostly these fresh green vegetables are naturally low in carbs but contain many healthy ingredients. Also avoid processed food, cook as much as you can by yourself. That way you're sure that there are no ingredients in your food which never should be there
You can eat healthy fats and proteins (ie meat, eggs, fish, cheese, olive oil etc) almost as much you want without measuring the portions -that's one most important thing as no diet will be successful if it's no sustainable, requires too much measuring or you feel hunger - no willpower can ever fight hunger forever, only temporarily
On the other hand, you are not able to overeat yourself from such food and get filled quicker and for longer time.
I avoided alcohol only at the beginning of my weight loss journey to aachieve results quicker. I don't avoid it now but I choose what I drink - mostly, no beer or any sweet drinks with added sugar. But whiskey, tequila, vodka, dry wines seem to have no effect on my weight. Doesn't it sound weird eh?
These drinks contain a lot of energy but no carbs. Calories-believers would say it's all only about the calories but as you clearly see it isn't
Of course if you choose that way, make sure you mix them only with sugarfree tonics or mineral water not with soda
Coca Zero is also an option but I'd not suggest to consume it often.
As many say - you'll regulate 80-90% of your shape in the kitchen and only a small amount by exercising
Also exercising doesn't spend that much energy as we like to believe unless you don't do anything else
This would be another story already but there are explanations online which help to understand why it's even possible to gain weight while having calorie deficit in some situations
If I have to put that all into one summarising sentence - eat so that your blood sugars are at stable low levels all the time and magic happens. Even better: you'll also have other health benefits from that too.
Hoping that it helps at least a bit
