fatforge
New member
Hello Everyone!
I'm in a sharing kind of mood today, so I decided to share my principles which, in my opinion, are the core of any successful weight loss story. In addition, I'd like to ask you - what are your principles you follow that bring you the best results? Here are mine:
Basics
Since there's a lot of misinformation online, it's hard to know where to start. But you need to understand one basic principle - fat is burned only during a caloric deficit. That's it, there are no closely guarded underground secrets hidden somewhere in the depths of ancient tombs, contrary to what marketing people want you to believe.
Figure out your total energy expenditure per day, eat less than that amount in food and you'll almost guaranteed to drop weight.
Fun fact: stored fat is metabolized into water (sweat) and co2 (exhaled), in case you ever wondered where it all goes.
Expectations
Another important thing you need to realize is that you will not become the next fitness model, you may never have a thigh gap, or big butt, or breasts, or whatever that is trendy right now, unless you're genetically gifted in that department. So don't obsess over that.
Everything else is fake. All the fitness gurus you see in social media, who make money by looking good and selling 'whey protons' are on steroids, and other drugs, which help them stay very lean without muscle loss.
In my experience, losing 5 pounds per week is very doable without any major torture of your body.
Nutrition
The food you eat will determine your success. It's strongly recommended to eat normal and natural food. A chicken breast worth 300 calories will fill you up a lot quicker and for longer than a candy bar worth the same amount of energy. Eggs are also good example for the perfect natural food.
The food industry will try to scare you into buying factory engineered garbage like low-fat, gluten free, organic crap by releasing bogus studies and misinformation that support their claim. This drives the sales of overpriced food and makes that segment grow. Basically, they are making a new niche in a well saturated market by selling you the same food, at a higher cause, because it's 'healthier'.
In a nutshell, real natural food is the best food. Learn to cook hearty home made meals and you will not crave anything you are programmed to crave now. Also, don't be the trendy hip healthy person, because mainstream media told you that something in food is bad now, when it was perfectly fine for the past 5000 years. Don't obsess over food like the image below.
View attachment 23593
Exercise
While exercise is not as important as eating right, you still should start doing something. Even walking every day will boost your progress. I would recommend lifting weight, even if it's a few 10 pound dumbells. The most important part of exercise is that it builds discipline and boost self-esteem.
Force yourself to exercise, especially when your mind starts making excuses. That's how you break the bad habit and start a new one. Eventually, your day won't feel complete until you exercise. And that's awesome.
Supplementation
Supplementation is a tricky subject, because there are some things that may help you, even if it's a placebo effect, I still think it might be worth it for some. However, one thing I started taking are multivitamins, because according to some studies, even the most popular may make you nutrient deficient.
They are not expensive and it only takes one pill per day. All those teas, patches, diet pills are bullshit, in my opinion, I wouldn't waste your money.
Motivation
It's no secret that motivation plays a major role in literally everything. Motivation even drives you to get up and go to the fridge for a snack. I noticed that if the first thing in the morning I do is read a few motivational quotes, or watch a motivational video, instead of news, or funny YouTube videos, my day is significantly more productive. I don't skip my workout even on a very shitty day. I don't know why, but it works for me.
Consistency
Consistency, consistency, consistency. You will slip up, you will snack on stuff you're not supposed to - all of it will happen, inevitably. But you need to jump right back on track and continue, even though your progress will slow down a bit. But I noticed that if I cook amazingly tasty dishes at home (it's not hard), the slip ups are very rare.
Basically, that's my principles that work quite well and I decided to share. So my question, what are you tips, tricks and what has worked/working for you currently? Would appreciate any input.
Take care!
I'm in a sharing kind of mood today, so I decided to share my principles which, in my opinion, are the core of any successful weight loss story. In addition, I'd like to ask you - what are your principles you follow that bring you the best results? Here are mine:
Basics
Since there's a lot of misinformation online, it's hard to know where to start. But you need to understand one basic principle - fat is burned only during a caloric deficit. That's it, there are no closely guarded underground secrets hidden somewhere in the depths of ancient tombs, contrary to what marketing people want you to believe.
Figure out your total energy expenditure per day, eat less than that amount in food and you'll almost guaranteed to drop weight.
Fun fact: stored fat is metabolized into water (sweat) and co2 (exhaled), in case you ever wondered where it all goes.
Expectations
Another important thing you need to realize is that you will not become the next fitness model, you may never have a thigh gap, or big butt, or breasts, or whatever that is trendy right now, unless you're genetically gifted in that department. So don't obsess over that.
Everything else is fake. All the fitness gurus you see in social media, who make money by looking good and selling 'whey protons' are on steroids, and other drugs, which help them stay very lean without muscle loss.
In my experience, losing 5 pounds per week is very doable without any major torture of your body.
Nutrition
The food you eat will determine your success. It's strongly recommended to eat normal and natural food. A chicken breast worth 300 calories will fill you up a lot quicker and for longer than a candy bar worth the same amount of energy. Eggs are also good example for the perfect natural food.
The food industry will try to scare you into buying factory engineered garbage like low-fat, gluten free, organic crap by releasing bogus studies and misinformation that support their claim. This drives the sales of overpriced food and makes that segment grow. Basically, they are making a new niche in a well saturated market by selling you the same food, at a higher cause, because it's 'healthier'.
In a nutshell, real natural food is the best food. Learn to cook hearty home made meals and you will not crave anything you are programmed to crave now. Also, don't be the trendy hip healthy person, because mainstream media told you that something in food is bad now, when it was perfectly fine for the past 5000 years. Don't obsess over food like the image below.
View attachment 23593
Exercise
While exercise is not as important as eating right, you still should start doing something. Even walking every day will boost your progress. I would recommend lifting weight, even if it's a few 10 pound dumbells. The most important part of exercise is that it builds discipline and boost self-esteem.
Force yourself to exercise, especially when your mind starts making excuses. That's how you break the bad habit and start a new one. Eventually, your day won't feel complete until you exercise. And that's awesome.
Supplementation
Supplementation is a tricky subject, because there are some things that may help you, even if it's a placebo effect, I still think it might be worth it for some. However, one thing I started taking are multivitamins, because according to some studies, even the most popular may make you nutrient deficient.
They are not expensive and it only takes one pill per day. All those teas, patches, diet pills are bullshit, in my opinion, I wouldn't waste your money.
Motivation
It's no secret that motivation plays a major role in literally everything. Motivation even drives you to get up and go to the fridge for a snack. I noticed that if the first thing in the morning I do is read a few motivational quotes, or watch a motivational video, instead of news, or funny YouTube videos, my day is significantly more productive. I don't skip my workout even on a very shitty day. I don't know why, but it works for me.
Consistency
Consistency, consistency, consistency. You will slip up, you will snack on stuff you're not supposed to - all of it will happen, inevitably. But you need to jump right back on track and continue, even though your progress will slow down a bit. But I noticed that if I cook amazingly tasty dishes at home (it's not hard), the slip ups are very rare.
Basically, that's my principles that work quite well and I decided to share. So my question, what are you tips, tricks and what has worked/working for you currently? Would appreciate any input.
Take care!
