This isn’t going to blow minds, and isn’t really all that thorough (definitely not scientific at all), but I hope this can at least help somebody understand how simple losing weight can really be. I started at 168lbs (male). To the outside eye, I looked to be a perfectly normal weight, but I had some annoying pockets of fat that I knew I could get rid of (mainly chest).
One thing that helped me tremendously was an Apple Watch. The movement tracker counts calories throughout the day, not just during exercise. Is it accurate? Probably not, but it jumpstarted some mind games I played in my head. You can set a goal for daily calories burned while moving. For myself, I put 500.
This is what I did:
Morning 7am: Eat one Apple before work
3 hours later: As I start to get hungry, I drink flavored sparkling water. Some generic brand I found, zero calories. I noticed that drinking it quickly made me very full, almost as if I just had too many beers. This would hold me over until around noon.
12pm-1pm: I’d eat 5 Delimix tacquitos (found in the frozen aisle of any store). 5 Taquitos are 320 calories.
That’s literally all I’d eat for the first half of the day. After 3 days, I became so used to it that I actually wasn’t even hungry until dinner time.
I’d get home around 4pm, eat a banana, and immediately head to the gym. Throughout the day, my watch would usually tell me I burned around 200 cals. Again, probably not accurate, but seeing a number can really help with this. I would go to the gym and do a combination of calisthenics/weights and a cardio machine (treadmill, bike, etc). The goal during this exercise period was never to push myself. It was only to make the Watch tracker hit 500 cals burned for the day. About 30 mins of walking around lifting weights (very basic routine, nothing special) and 30 minutes on one of the machines would put me at that limit.
Once I hit 500, I could tell myself that it all basically canceled out (lol) and I had 6 hours left in the day where I could consume 1200 cals. This was too easy, and honestly, a bit of a chore. Once you get used to eating an apple and 5 frozen taquitos from 7am-1pm, with a banana at 4pm, (all totaling ~500 cals, eventually “cancelled out” by the exercise), 1200 cals is a lot for a short amount of time.
I bought 88% ground beef, chicken breasts, and frozen veggies at cotsco. I prepped the meats by cutting them into .5lbs.
Dump one of the meats in the air fryer, along with 100 cals worth of frozen broccoli, and that’s dinner for the night. Only an additional 500-600 cals added at that point. Note I didn’t use sauces or anything extra. Just plain as can be.
The remainder of the calories id consume would come via protein shake (300 cal) and those low calorie popcorn bags (250 cals per bag).
In the end, I’d consume anywhere from 1000-1400 net cals per day. The variation comes from the fact that I had so much room for error that sometimes I’d eat a random snack or even cookies. I’d take vitamins and (sometimes) drink one of those green powered superfood mixers, since I was obviously lacking in quite a few areas.
Some might criticize the lack of diversity/nutrition in my meals (some would argue I didn’t eat enough calories), but this really isn’t rocket science. I can tell from personal experience that I felt great beyond the first few days (even improved my push-ups/sit-ups count).
Hope this helps somebody.
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source https://www.reddit.com/r/loseit/comments/on1j1h/this_is_how_i_lost_15_lbs_in_a_month_somewhat/
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