Dietary changes that can help reduce weight

krishnaverma said:

Can dietary changes without much physical work help in reducing weight?

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Yes! Fyi, I work full-time as a private nutritionist, health coach and personal trainer. I've been doing this without stop for 16 years and have degrees in exercise science and nutrition.

WaterProxy said:

Absolutely it can. If you were able to gain the weight, you can lose the weight the same way.
You need to figure out how much calories you need to consume each day. Eat less than the amount you burn.
If you're unable to do any exercise, id say at least just walk outside a few times a day. Walking does a lot.

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I think this is a really helpful mindset overall! If i were to be nit picky, I would say a lot of people cannot lose the same way they gained because there body is different now that they have gained weight. ie- you may have more things you need to address now. However the first step is stopping the things you know are bad. Which is what your implying.

Calories in Vs. Calories out is a topic everyone believes they are an expert on. And I get it, it's math so it's black and white, right and wrong. It's a closed system... But that's not how anyone's body works entirely. Think of calories as an important consideration, but not THE consideration. As an example, your metabolism is adaptive to keep you alive. Ie- if you don't eat a lot regularly, then you most likely are under the calorie level that your body needs to maintain it's weight (BMR). So with this math, you would lose weight until you die. Of course, you do not die, and this is because your body lowers it's metabolism. There are many more factors to consider with weight loss and genetics is arguably the most important.

Great reccs. Walking does a lot. I just wouldn't recommend it in the context of burning calories because as stated there is more to it with weight loss (and walking doesn't burn much cals anyway). I recommend walking because it's one of the best things most people can do for overall general health. And how healthy you are will greatly influence your health.

janets said:

Try doing cycling, there are additional benefits such as getting fresh air, waking up early etc..and more than that it isn't boring like regular workouts.

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Great ideas! It sounds like he doesn't have a lot of motivation so figuring out what he likes it very smart!

Setox said:

keto isn't just about cutting carbs, you should watch out for the Fat and calories you consume as well, i take also vitamines supplements to compensate for the fruits i cut because of sugar.
I'm on my 3rd year on this, i'm much much better than before, there is no such thing as a diet without a change in behaviors and eating habits, after a while this would become your everyday meal plan, you don't call it a diet anymore.

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Sounds like someone that has experience on keto diets! I'll just say keto isn't for everyone, and there are defiantly drawbacks. If you are eating junk food your body will have a difficult time adjusting to keto. If you you do well making all or nothing decisions then this is a great plan. If you don't do well, then if you want to try keto, I recommend you start with paleo (or something similar), see how it goes, and transition to keto.

Fyi, there is a certain segment of the population that will get very low energy, mood swings and have cholesterol and triglyceride problems. It's unlikey to happen but i needed to say

reaaski said:

I think it's one of the dangers of such a restriction. People start to believe that's not a diet, but an ultimate lifestyle. You have lifelong restrictions now. I can imagine how cutting off caffeine, alcohol can help you, but if you are healthy, there's no reason to cut out carbs and fiber. Acetone...

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Soooo good! 7/10 people that come to me have this problem. Of course by the time someone comes to me they've already tried everything. They find a little success with a diet and then they forgot it's a diet and not a way of living.

Setox said:

I just said i lost 16 kg in a month thanks to that, others did too !

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16kg in one month is not healthy unless you weigh 150+ kgs. It's 1 in a million that the weight you lost is all fat. If you lost that much you had to have lost significant amounts of water, and a few pounds of muscle.
Every gram of carb you do not eat takes away 1.7g of water from your body. so if you cut carbs and sugar, much of this weight will come from that.
Also any weight that comes off that quickly is likely to come back on again fyi.

uncutu said:

Lot of good answers here
There's no big secret to losing weight
+intermittent fast (16/8)
+one (big) meal per day
+multi day water fast if you are hardcore
+cut out sugar snacks / processed food / PUFA
+need to do some form of exercise whether it's cardio or weight lifting. Can be as simple as walking around your street for a half hour. Eventually your body will let you push it harder.

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This sounds like a list that you have found works for you. I'm would replace 'there's no big secret to losing weight' with 'here are some options that have worked for me.'
Everyone's health and genetics are different. As an example, fasting works well for those that are very overweight, and/or are otherwise healthy, and have solid metabolisms. Otherwise fasting will either not work to lose weight or it will temporarily work lose weight but rebound back. And worse it will be bad for your health.

True enough on start with walking and eventually your body will let you push it harder!

Lil_ said:

I would first look up anabolic diets if you have a bad eating habit if its hard for you to give up certain dishes. The internet/tiktok has a bunch of these.

Then if you have access to a treadmill, put it at the highest incline it can go and then put the speed at pace that is between walking and running and do that every day for 20 minutes. If not just walk up any hills in your area

Learn about glucose and insulin and how eating changes these in our bodies. Eat before 8 pm every night so your body will break it down by morning. Cut the snacks and soda out definitely.

Id also try and do this treadmill walk in the am on an empty stomach.

And track your calories!! its the only way you will hold yourself accountable to successfully do a calorie deficit.

I think you will be quite surprised in two months.

Dont get on the scale every day either, get on once a week and youll see more steady progress which will keep you going. I believe in you!!

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Overall I'm impressed with the knowledge and reccs! Solid.
I'm not sure what is labeled an anabolic diet so i can't comment. If it's a lot of protein I would caution it because he's not exercising much, in which case this will be unhealthy there are other plans that work better for weight loss.

I love the idea of learning about insulin and glucose. That is such an important factor.

Also love tracking calories. Especially for someone new that needs to learn about food and to develop accountability!

And great advice about the scale!

My recommendation is do what is most sustainable for you. I would think you can cut out or at least down on sugar and processed foods. I would also think you can find some activity you like (walking, biking, etc).
I would also find green veggies you like, eat a little protein in every meal, eliminate or reduce any foods that makes you feel off or you feel off in your digestion. Get outside everyday and get sun, try to go to sleep early and get as much sleep as possible (8+ hrs). Stretch if possible, and drink as much purified water as you can evenly distributed throughout the day.

You should lose weight and also you should feel healthier too! Of course if you have a significant amount of weight to lose I cannot promise doing only this will get you there. That is based on your genetics, health.