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--READ--

Reading all the comments on this thread is pretty funny.

I was a trainer for many years and the strategy (note that it’s a strategy rather than a diet) that was most successful takes years to complete with the goal of never doing too much at once.

Take the worst thing in your diet. Over the next few weeks, replace it with something slightly better. When your body starts accepting it, move on to the next worst food you consume on your list and repeat the process.

A year or two years down the road, you’ll notice that your entire diet has changed without much effort.

This process isn’t sexy and won’t solve any problems quickly. However, it is aimed at long term change.

As for working out...

To start off, just move around. it doesn't matter. After that starts becoming comfortable, use machines @ the gym that don't require any stabilization on your part--just push & pull. This is because you're not going to be strong. You should be focusing on major muscle groups and that's it when you start out--chest, back, legs. For a few months, just focus on getting your proper form down. Over these first three or so months of working out, even without putting on any further muscle mass, your strength will increase by 20%-30%.

Exercises to do: - Machine Chest Press: https://www.youtube.com/watch?v=mlXTzUUR9AE

- Machine Pull Down: https://www.youtube.com/watch?v=kwJeh3QyhVE

- Machine Row: https://www.youtube.com/watch?v=lNUztYbC0G0

- Machine Leg Press: https://www.youtube.com/watch?v=e2KtIZn2vOc

How do you select the weight to use? - Pick something that you can't do more than 20 times the first set.

How many sets: - 3 sets should be good starting off.

How many reps should you do each set? - Up to 20, yet if your form breaks down, stop that set. - Your form is the primary goal at this point.




To add to this: meal habits are important. Try eating 20% slower and more mindfully. Note how full you feel at any given moment, and stop when you're 80% full.


This is still my biggest problem. I'll still scarf down a 2LB steak and then regrets it.

----

Can you please elaborate on different methods you've used in the past (current) to help slow down your eating habits, please.


I had (have) the same problem. I have realized it is rooted in me eating in the kitchen, the second the dish is ready.

If I serve it in a plate, sit down on a table and eat it as I consume some media, then it helps slow down the eating process. Having a glass of water with me also helps. Similarly, eating lunch with coworkers is usually helpful to slowing down the eating process too.


One tip is to not wait until you're ravenous to start eating. Another is to try and savour each bite, noting the flavours, letting the fat melt in your mouth, etc. And finally, counting the number of times you chew each bite is supposed to be effective, if not tedious.


Me and my wife get her tablet in the kitchen and play a video of a game tournament on it while eating and discussing it.

It helped us enjoy our meals and eat slower.

Having a slight distraction while eating is IMO the key.


You can also try reading the book Joy of Half Cookie. It gives some practices in section two on how to eat more mindfuly


This is only really accurate if you are fairly sedentary, and are trying to lose weight. If you are active, chances are you are not getting enough calories.


I would absolutely recommend against doing any machine-supported exercises. I have watched tons of people ruining their fitness with these. May be it is beneficial with expert supervision but why do you want to take chances? The best exercises are the ones where you use your body's weight itself for exercise such as squats, pushups etc.

https://www.mensjournal.com/health-fitness/the-best-20-minut...


how to replace sugar in coffee? I can not live without it.


Maybe don't drink coffee? Or replace coffee with some other caffeine source.

Or find a less bitter coffee. There are a lot more varieties of coffee that aren't mainstream that don't have the bitterness of mass produced stuff. I detest coffee/food snobbery but have found some lighter roasts that aren't as bitter.

Or try different brewing methods.


Try replacing the sugar with fat. Use cream or half and half.

For a latte, ask for it to be made "brevee" (brev-aye) which indicates half and half usage.

For coffee, I will do 50/50 half and half with coffee.

It is quite delicious.


Anyone considering this, breve is almost 3 times the calories of 2% milk (standard latte). While I agree that fat is probably better than sugar, it’s not a calorie cutting decision here.


First: you can unless there's some medical reason you can't. However, I highly doubt that.

Second: I'm sure you're smart & I'm going to presume you know how to use google.

Last: I'm not a nutritionist, so I can and won't recommend foods to eat.


Why would you leave a comment as unhelpful as this one


1/3 sugar and 2/3 stevia or Splenda.

Artificial sweeteners (including stevia) have a tasteable "bite" to them which I don't like. Using a bit of sugar helps smooth out the bite while the bulk of the sweetness is provided by the sweetener.


You should try replacing some of the artificial sweetener with glycine, a sweet amino acid, which also happens to be pretty healthy.


Thanks, I'll check for amino acid packets at my local café.


Do you like beer? Do you remember how gross it was the first time you had it? Black coffee is much the same. I would recommend buying an aero press and a grinder and start making good coffee. Coffee sitting in a pot all day is horrible. Find the best coffee shop around you and try some French press. It takes a few weeks to get over the flavor of black coffee but I can’t imagine drinking coffee with sugar in it anymore.


The milk helps retain the bitterness in your mouth for a while. The bitterness of black coffee goes away as soon as its swallowed.


Half stevia half sugar. You can use about 2g sugar per cup, which is 8 calories, and have it taste like you used 5-10g sugar. Once down to this level, unless you're having 10+ cups per day, there are far more important calorie sources to optimize for.


I used to be a light and sweet guy but just slowly tapered back on the sugar. I eventually switched to half and half and currently go no sugar with a bit of half and half. I seriously can’t stomach the sweetness of how I used to drink it.


Just use half the sugar you usually use and go from there. Your taste will adjust and then you can half it again. If you get as far as one molecule or less of sugar, STOP!


Try honey or even just a pinch of salt.


try a good light roast. surprisingly flavorful in itself. helped me.


Go on, let's hear the Intermediate version :)


What part? overall?


How to replace ice cream?


My answer is I don’t. When I started paying closer attention to my diet, I realized that while cutting so many things out, I needed a mental release valve.

So ice cream gets a pass. I allow myself how ever much I want whenever I want.

So yeah, initially I found myself eating a pint occasionally. Or twice a day. But I also found myself feeling like crap afterwards. Since I’m paying more attention to my body’s signals, I noticed it where I wouldn’t have previously.

And magically, I eat less ice cream than I used to, in addition to all the other diet improvements I’ve made. Sure, I still throw back a big bowl occasionally when I feel the want, but usually not. And my other results have been good. Partly because i have this vice available. Which is, let’s face it, a pretty mild vice.


For us we started making ice cream at home. It didn't replace it, but by making it ourselves we were able to tune the recipe over time to be something that we enjoy, but slowly replace or reduce the things we didn't want. The recipe we make now is:

    0.5 c.    Cream
    1.5 c.    Milk
    0.5 c.    Sugar (or substitute; we use Splenda)
    1.0 pinch Salt
    0.5 tsp.  Vanilla
    Up to one cup of flavor
For flavor we just blend whatever we think will be good. Bananas are good, strawberries, raspberries. Most fruits are pretty good, but weakly flavored. A spoonful of sugar-free jelly helps add a little punch to the flavors.

We got a good deal on a Breville [1], but you can get by just fine with a ~$50 one and some experimenting.

[1] https://www.amazon.com/Breville-BCI600XL-Smart-Scoop-Cream/d...


I don't know how you would replace ice cream. I still eat it--not too often, yet i still eat it.

Personally, I switched over to Voskos Greek Yogurt (Fig flavor [which they don't make anymore]). After getting used to that, I started eating other viscus yogurts and that helped me.

I'd suggest talking w/ a nutritionist if you're having difficulties finding substitutes to ice cream


Mix frozen bananas (the key for texture), some chia seeds, and frozen fruit in a blender.


Sorbet


And then ice cubes & artificial sweetener.


Eh, maybe upgrade to decent fruit based sorbet first.




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