Struggling to loose weight

Sugar -> stevia

Maida items -> besan items 

Deploy these two changes in your life bhai. 🙂

bikidas2060 wrote:

Sugar -> stevia

Maida items -> besan items 

Deploy these two changes in your life bhai. 🙂

Ok , what about outside item ,how to control that?

Try to observe what foods keep you full for longer and make you less hungry so you can make it a lifestyle/long-term habit of eating healthy. Don't be snacking frequently. If you get acidity, observe if certain foods reduce it and eat those at that time (in my case, fatty foods e.g. cheese, peanut butter completely eliminate my acidity). Eat small meals with sufficient gap, not large meals that can cause fat storage. Eat balance of carbs, protein and healthy fats - be mindful while eating. Get a weighing scale at home and measure your weight once daily at the beginning of the day before eating anything but after visiting the loo. Don't be tempted by others around eating junk but delicious and think of the far bigger reward, a healthy, disease-free and toned body with clothes that fit comfortably and looks that get you respect.

As part of your efforts to reduce weight, focus on retaining muscle mass and lowering the fat percentage - it's the fat weight that we all want to lose. Whether the goal is fat loss or muscle gain, tracking fat % helps. 

You can use any online formula-based calculator to keep track of your fat percentage, such as this one: https://www.fitwatch.com/calculator/body-fat-pe...

Another way is using a body composition BIA scale. I got one from Amazon for a throwaway price. None of them are 100% accurate with an error margin of 2%-3% but calculating by both methods, you get an idea of how much your fat % is.

While gaining muscle also, why body fat % matters is when you are eating clean, gymming and attempting a slow bulk, the calorie partitioning/nutrient partitioning is improved at lower fat percentages, as in, more of the surplus calories go towards muscle cells. As fat % rises, they get diverted more towards fat cells.

BMI can be misleading and not always the best indicator of fitness. BMI is not irrelevant but fat % is more useful for those who already got overweight or obese and trying to reduce.

From my own experience of losing 52 kg after several years of obesity and bad habits, weight loss is 80%-85% diet control and 10%-15% exercise to speed up metabolism. If your calorie intake is too high than what your body needs then no matter how much you exercise, it won't work. In exercise too, weight training is a must to retain maximum muscle mass and increase your Basal Metabolic Rate (BMR).

Regular low intensity cardio like walking is good, walking when fasted/insulin is low does burn fat slowly, but low intensity cardio does nothing to increase your BMR. Resistance training on the other hand elevates your BMR and burns more calories for hours. There's also HIIT (high intensity cardio) but your cardiovascular conditioning has to be great to do that. Besides not every age group or everyone can do HIIT.

Do moderate amounts of cardio per week in general, give priority to resistance training. Cardio 2-3 times a week is enough, weights also 3 times a week. I lost 52 kg after being obese for years - came down from 122 kg to 70 kg. Earlier, cut out all sugar during actual weight loss phase and once I found it is relatively easy to manage with disciplined eating and exercise, started eating everything but in moderation. In tea and coffee since I have them with milk, I cut out sugar and replaced it with stevia which is a natural sweetener and safer than artificial sweeteners. But I do consume sweets in moderation (biscuits, cakes, all those Indian delicacies). Initially my weight was a bit up and down but after I realized I was still overeating, I can now keep it stable at 70-71 kg.

Protein-rich foods are healthy and will keep you away from junky carbs, they also keep you full for a long time. Some examples of protein-rich healthy foods (as long as they are not fried) are: besan, chana dal or udid dal preparations, peanut butter (unsweetened and free of vegetable oils), all kinds of nuts and seeds, chicken and egg of course if you eat meat, soya chunks (in moderation), and whey protein concentrate or isolate (make sure it's wholesome,  minimally processed and free of chemicals). As for carby foods, maida as others said can be replaced with besan or whole grain items. I don't like fruits particularly but I do eat veggies, legumes and pulses a lot. Rice if you must have - get brown rice - yes it is worth the price premium. Daliya or oats are also good. Processed and packaged foods in moderation/occasionally, those are not good.

Also, remember a healthy diet + exercise is about keeping your body's hormones in optimal condition. When we are eating junk for too long or too much, or not exercizing at all, the hormones start to go out of whack and then one problem leads to another. There are a lot of hormones that impact fat loss and metabolism - insulin (the one that brings down blood sugar), ghrelin (the hunger hormone), leptin (the satiety or fullness hormone), thyroid (the master hormone gland regulating metabolism), growth hormone (cell regeneration and repair - only proper deep sleep gives you this), glucagon (to prevent too low blood sugar), cortisol (the stress hormone) and many many others (Cholecystokinin, Neuropeptide Y, IGF-1). Junk food, lack of sleep & no exercise cause some of these to not get secreted at all or too much of them secreted.

Weight loss is a slow patient process so track it once daily in the morning with a digital scale, don't be upset if it goes up a little on some days as long as the overall trend during the week or 2 weeks is downwards. Mindful disciplined eating and exercise that raises your BMR are the ways to fight weight problem. Eat healthy most of the time, but once in a while, do indulge in junk foods that you crave for instead of punishing yourself 24 x 7 x 365 to eat healthy. Remember the golden rule: everything in moderation.

kartikxxx wrote:
Looking for suggestion how do i loose weight.

All the strengths come to a naught in front of the weaknesses (or as you spelled them: weekness).

.

Will power, motivation cannot come from books or  stuff like Ted talks,futile motivational gyaandevs.

.

It has to come from within.

.

Also, start taking stress, tension.. if all these useless things like gymnasiums et al. aren't working.

Think about world peace, climate change, someone know or relative/family being in last stage of some terminal illnesses,  financial stability,  security of self.

.

Do anything except substance abuse or steroids, if possible.

Too young to mess up self with those.

I heard including l carnitine and l tartarate before workout helps to burn fat at a much faster rate.

Include sattu in your diet.

It will keep your stomach full for a long time.

Check whether if you have something like eating disorder or not. In that case you may require medical attention. 

And be sure to get your glucose and lipid levels checked regularly.

Cardio especially brisk walking should help but you still need to need to cut down on calories a bit. If time permits 1-1.5 hours on 5-6 days a week. The body tends to use fats as the fuel source during prolonged exercise of low to moderate intensity. I was shocked to know that Anant Ambani used to walk 21kms a day. 

Higher protein intake helps to feel full for a longer time and keep cravings at bay. Whey protein is super convenient. But they are several other common food sources that are equally effective and far cheaper to boot. 

Stay away from fad diets. They aren't sustainable and over the longterm you will regain most of the weight lost initially. 

Most important thing is will power but in some persons there's an underlying genetic basis or metabolic disorder. In those cases anti-obesity pills can be considered upon the doctor's advise but they are absolutely the last resort. Anyway only good for 5-15% weight loss. Doesn't apply to you of course. 

The calculation is simple

How much you are eating & How much you are burning

When you are stressed or in depression, cravings for suger is normal.

Eating suger will make you resistance to leptin

& Increase the insulin level

Hence you will feel more exhausted than usual, your productivity will be less

So yeh try to cut suger , and yeh track your calories

some1anywhere wrote:

Try to observe what foods keep you full for longer and make you less hungry. Don't be snacking constantly. Eat small meals with sufficient gap, not large meals that can cause fat storage. Eat balance of carbs, protein and healthy fats - be mindful while eating. Get a weighing scale at home and measure your weight once daily at the beginning of the day before eating anything but after visiting the loo. Don't be tempted by others around eating junk but delicious and think of the far bigger reward, a healthy, disease-free and toned body with clothes that fit comfortably and looks that get you respect.

You can use any online formula-based calculator to keep track of your fat percentage, such as this one: https://www.fitwatch.com/calculator/body-fat-pe...

Another way is using a body composition BIA scale. I got one from Amazon for a throwaway price. None of them are 100% accurate with an error margin of 2%-3% but calculating by both methods, you get an idea of how much your fat % is.

Why body fat % matters is when you are eating clean, gymming and attempting a slow bulk, the calorie partitioning/nutrient partitioning is improved at lower fat percentages, as in, more of the surplus calories go towards muscle cells. As fat % rises, they get diverted more towards fat cells. And if you are trying to lose fat weight, then also knowing fat % is important. BMI can be misleading and not always the best indicator of fitness. BMI is not irrelevant but fat % is more useful for those who already got overweight or obese and trying to reduce.

From my own experience of losing 52 kg after several years of obesity and bad habits, weight loss is 80%-85% diet control and 10%-15% exercise to speed up metabolism. In exercise, weight training is a must to retain maximum muscle mass. Do moderate cardio, but focus on resistance training. I lost 52 kg after being obese for years - came down from 122 kg to 70 kg. Earlier, cut out all sugar during actual weight loss phase and once I found it is relatively easy to manage with disciplined eating and exercise, started eating everything but in moderation. Focus on lowering body fat %, not BMI or just weight.

Protein-rich foods are healthy and will keep you away from junky carbs. Some examples of protein-rich healthy foods (as long as they are not fried) are: besan, chana dal or udid dal preparations, peanut butter (unsweetened and free of vegetable oils), all kinds of nuts and seeds, chicken and egg of course if eat meat, soya chunks (in moderation), and whey protein concentrate or isolate (make sure it's wholesome,  minimally processed and free of chemicals). Remember the golden rule: everything in moderation.

I did weight loss in past like from 90 to 65 several times but now it seems body consider 90 as normal and just not getting reduced.

I can consume too much protein as i have high uric acid problem.

medusa wrote:

All the strengths come to a naught in front of the weaknesses (or as you spelled them: weekness).

.

Will power, motivation cannot come from books or  stuff like Ted talks,futile motivational gyaandevs.

.

It has to come from within.

.

Also, start taking stress, tension.. if all these useless things like gymnasiums et al. aren't working.

Think about world peace, climate change, someone know or relative/family being in last stage of some terminal illnesses,  financial stability,  security of self.

.

Do anything except substance abuse or steroids, if possible.

Too young to mess up self with those.

ZNZ wrote:

I heard including l carnitine and l tartarate before workout helps to burn fat at a much faster rate.

Is this suppliment? Any side effects?

ZNZ wrote:

Include sattu in your diet.

It will keep your stomach full for a long time.

Check whether if you have something like eating disorder or not. In that case you may require medical attention. 

And be sure to get your glucose and lipid levels checked regularly.

Gulucose levels are fine, lipid (cholesterol is a bit high), and vitamins low.

What do u mean by eating disorder, can i elaborate?

LIMBO wrote:

Cardio especially brisk walking should help but you still need to need to cut down on calories a bit. If time permits 1-1.5 hours on 5-6 days a week. The body tends to use fats as the fuel source during prolonged exercise of low to moderate intensity. I was shocked to know that Anant Ambani used to walk 21kms a day. 

Higher protein intake helps to feel full for a longer time and keep cravings at bay. Whey protein is super convenient. But they are several other common food sources that are equally effective and far cheaper to boot. 

Stay away from fad diets. They aren't sustainable and over the longterm you will regain most of the weight lost initially. 

Most important thing is will power but in some persons there's an underlying genetic basis or metabolic disorder. In those cases anti-obesity pills can be considered upon the doctor's advise but they are absolutely the last resort. Anyway only good for 5-15% weight loss. Doesn't apply to you of course. 

Anant again got fat, is it something in our body that body regains every lost weight back? Or is it just our bad habbits?

bikidas2060 wrote:
Maida items -> besan items

Other millets might be more feasible at times.

(Not into the fads like 'multigrain' this that. But often even have Ragu, Jowar, Bajra based dishes.. by replacing the rice portions in them or wheat products in them).

bikidas2060 wrote:
Stevia

Unlike in the early 1990s when information was even more scarce (and countries, like U.S., banned it).. there might be slightly more information available.

.

But still, comparatively it is a newer product.

We aren't yet fully aware of the long term impacts, effects, side effects of it.

.

apart from the studies which reflect on the overload on kidneys (resultant problems too with the kidneys)

usually if the leaves are processed using sugar alcohols..  the resultant (diarrhea, boating type) digestive tract issues .. too need to be considered.

.

.

Not getting into 'for or against' debate here.

Merely nudging towards: having more comprehensive mindset.. inclined towards 'informed decision making'.

kartikxxx wrote:

Anant again got fat, is it something in our body that body regains every lost weight back? Or is it just our bad habbits?

Obviously I can't know but I would put it down to a relapse of bad habits combined with underlying medical conditions of course. My cousin sister suffering from asthma and prescribed steroids in childhood could never get rid of the excess weight though she only ever got to moderately overweight and not morbidly obese. It's a bit different in case of Anant when one can have pretty much anything one desires without having to work for it. 

kartikxxx wrote:

Is this suppliment? Any side effects?

kartikxxx wrote:

Gulucose levels are fine, lipid (cholesterol is a bit high), and vitamins low.

What do u mean by eating disorder, can i elaborate?

ZNZ wrote:
https://www.healthline.com/nutrition/common-eat...

There's many kinda eating disorders.
Check out the above link for more info.

I would suggest something:

1. No sugar and if you really feel like having it then once a week and probably have jaggery instead of sugar. Sugar is your worst enemy.
2. No fizzy drink which goes without saying.
3. Always stay in a calorie deficit. Google it for details.
4. Do cardio 20-30 mins treadmill walk after a weight lifting session. No run just walk will be enough. This walk will be most effective fat burning as body depletes glycogen while weight lifting, after that pure fat will burn.
5. Get atleast 7 hours of sleep, if you can manage 8 hours then better. Without sleep, rest, diet, recovery won't happen and your body will not change
6. Taking things slowly. Go hard and you will lose all your motivation and this is not something which is uncommon most people just don’t have that motivation in the beginning. It takes time to develop a habit. Once it’s done then you will start enjoying. 

Idher wajan ni badh raha

LG50 wrote:

I would suggest something:

1. No sugar and if you really feel like having it then once a week and probably have jaggery instead of sugar. Sugar is your worst enemy.
2. No fizzy drink which goes without saying.
3. Always stay in a calorie deficit. Google it for details.
4. Do cardio 20-30 mins treadmill walk after a weight lifting session. No run just walk will be enough. This walk will be most effective fat burning as body depletes glycogen while weight lifting, after that pure fat will burn.
5. Get atleast 7 hours of sleep, if you can manage 8 hours then better. Without sleep, rest, diet, recovery won't happen and your body will not change
6. Taking things slowly. Go hard and you will lose all your motivation and this is not something which is uncommon most people just don’t have that motivation in the beginning. It takes time to develop a habit. Once it’s done then you will start enjoying. 

Cardio than weight or weight than cardio?

Everyone has different opinions on this.🤔

kartikxxx wrote:

Ok , what about outside item ,how to control that?

Nai khani hai. 🙂🙂🙂 Thodasa lagam de didijie. Uska unhygienic chizon ko bhi dekhiye. Jo khana parosraha uske ungli etc dekhiye. Khaneka icha dab jaega. Me yahi karta hun. 

struggling to gain

bikidas2060 wrote:

Nai khani hai. 🙂🙂🙂 Thodasa lagam de didijie. Uska unhygienic chizon ko bhi dekhiye. Jo khana parosraha uske ungli etc dekhiye. Khaneka icha dab jaega. Me yahi karta hun. 

kartikxxx wrote:

Cardio than weight or weight than cardio?

Everyone has different opinions on this.🤔

It doesn't matter. Even exercising during fasting has only modest benefits. In your case you just need to cut down intake of junk food and/or limit calories from food stuffs prepared in home. Everything else is secondary. 

I remember the only time I had gained noticeable excess weight (~70kg) it was almost totally down to over consumption of homemade delicacies. 

@some1anywhere @kartikxxx any health app sugeestion, which can focus on food intake and where we put our goal and it can put some suggestion in food intakes other than workout details

some1anywhere wrote:

Try to observe what foods keep you full for longer and make you less hungry so you can make it a lifestyle/long-term habit of eating healthy. Don't be snacking frequently. If you get acidity, observe if certain foods reduce it and eat those at that time. Eat small meals with sufficient gap, not large meals that can cause fat storage. Eat balance of carbs, protein and healthy fats - be mindful while eating. Get a weighing scale at home and measure your weight once daily at the beginning of the day before eating anything but after visiting the loo. Don't be tempted by others around eating junk but delicious and think of the far bigger reward, a healthy, disease-free and toned body with clothes that fit comfortably and looks that get you respect.

As part of your efforts to reduce weight, focus on retaining muscle mass and lowering the fat percentage - it's the fat weight that we all want to lose. Whether the goal is fat loss or muscle gain, tracking fat % helps. 

You can use any online formula-based calculator to keep track of your fat percentage, such as this one: https://www.fitwatch.com/calculator/body-fat-pe...

Another way is using a body composition BIA scale. I got one from Amazon for a throwaway price. None of them are 100% accurate with an error margin of 2%-3% but calculating by both methods, you get an idea of how much your fat % is.

While gaining muscle also, why body fat % matters is when you are eating clean, gymming and attempting a slow bulk, the calorie partitioning/nutrient partitioning is improved at lower fat percentages, as in, more of the surplus calories go towards muscle cells. As fat % rises, they get diverted more towards fat cells.

BMI can be misleading and not always the best indicator of fitness. BMI is not irrelevant but fat % is more useful for those who already got overweight or obese and trying to reduce.

From my own experience of losing 52 kg after several years of obesity and bad habits, weight loss is 80%-85% diet control and 10%-15% exercise to speed up metabolism. If your calorie intake is too high than what your body needs then no matter how much you exercise, it won't work. In exercise too, weight training is a must to retain maximum muscle mass and increase your Basal Metabolic Rate (BMR).

Regular low intensity cardio like walking is good but does nothing to increase your BMR. Resistance training on the other hand elevates your BMR and burns more calories for hours.

Do moderate cardio, but give priority to resistance training. Cardio 2-3 times a week is enough, weights also 3 times a week. I lost 52 kg after being obese for years - came down from 122 kg to 70 kg. Earlier, cut out all sugar during actual weight loss phase and once I found it is relatively easy to manage with disciplined eating and exercise, started eating everything but in moderation. In tea and coffee since I have them with milk, I cut out sugar and replaced it with stevia which is a natural sweetener and safer than artificial sweeteners. But I do consume sweets in moderation (biscuits, cakes, all those Indian delicacies). Initially my weight was a bit up and down but after I realized I was still overeating, I can now keep it stable at 70-71 kg.

Protein-rich foods are healthy and will keep you away from junky carbs, they also keep you full for a long time. Some examples of protein-rich healthy foods (as long as they are not fried) are: besan, chana dal or udid dal preparations, peanut butter (unsweetened and free of vegetable oils), all kinds of nuts and seeds, chicken and egg of course if you eat meat, soya chunks (in moderation), and whey protein concentrate or isolate (make sure it's wholesome,  minimally processed and free of chemicals). As for carby foods, maida as others said can be replaced with besan or whole grain items. I don't like fruits particularly but I do eat veggies, legumes and pulses a lot. Rice if you must have - get brown rice - yes it is worth the price premium. Daliya or oats are also good. Processed and packaged foods in moderation/occasionally, those are not good.

Weight loss is a slow patient process so track it once daily in the morning with a digital scale, don't be upset if it goes up a little on some days as long as the overall trend during the week or 2 weeks is downwards. Mindful disciplined eating and exercise that raises your BMR are the ways to fight weight problem. Eat healthy most of the time, but once in a while, do indulge in junk foods that you crave for instead of punishing yourself 24 x 7 x 365 to eat healthy. Remember the golden rule: everything in moderation.

Right said, everything is in moderation

xedo123 wrote:

@some1anywhere @kartikxxx any health app sugeestion, which can focus on food intake and where we put our goal and it can put some suggestion in food intakes other than workout details

Many are there to track, like calorie count, heakthyfy n all