can i lose weight with diet alone?
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« on: July 29, 2019, 11:43:56 pm »

“Yes, you can lose weight with diet alone, but exercise is an important component. Without it, only a portion of your weight loss is from fat — you're also stripping away muscle and bone density. ... “As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise
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« Reply #1 on: August 16, 2019, 09:34:33 pm »

I started in January 2019 with just water fasting and keto lifestyle dieting and moderate activity at work, no exercise/gyming...
I started at 116Kg, today I weighed in at 88Kg  Grin I feel healthier and more energetic!

Keto mostly involves cutting out all sugars!!! starches, carbohydrates and processed foods.

Oh, ovoid anything with corn syrup, that sh!t is poisonous to the system! Read the product labels!
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« Reply #2 on: August 17, 2019, 01:14:53 am »

Yes, losing weight is all about caloric deficit but HOW you create the deficit makes a big difference. You don't wanna to look emaciated, right? The 'exercise' component is important to maintain/build muscle and that should be a priority imo. No need to do strenuous and boring cardio, just lift weights and you're good to go.
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« Reply #3 on: August 19, 2019, 04:42:54 am »

I've tried a mixture of both.  A good friend had a copy of The Obesity Code: Unlocking the Secrets of Weight Loss, which I quickly read through a couple of hours. The author claims it's all diet, but understanding how your body responds to hunger requires understanding a lot of factors.

Either way, when I was younger I tried a keto diet and dropped 35 pounds in five weeks. The accelerated rate of weight loss lessened after that initial bump. 

I'm personally a fan of diet and exercise. But I strongly encourage constant work, lifestyle changes, and working on practical results. So many of the models of what we should look like are unrealistic for most people.
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« Reply #4 on: August 23, 2019, 02:17:21 am »

I'm personally a fan of diet and exercise. But I strongly encourage constant work, lifestyle changes, and working on practical results. So many of the models of what we should look like are unrealistic for most people.

Lifestyle changes are the key here, you don't have to feel you are on diet or exercising, make them as part of your every day, turn them into habits.

The male models are indeed unrealistic and some are really unhealthy.  We really need to understand they are either A) Using steroids or B) They actually had prep workouts and diets in order to get shredded for comercials and photos (they do not look like that all year around)
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« Reply #5 on: August 29, 2019, 08:31:53 am »

Simple sugars should be cut out of your diet, except as a burst of energy, during a workout. 

I've mostly eliminated High GI (simple strain carbs/sugars) and switched to Low GI (complex carbs/sugars). 
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« Reply #6 on: September 21, 2019, 03:25:29 pm »

yes, of course, but the dietary change has to be long lasting or permanent
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« Reply #7 on: November 03, 2019, 06:33:42 pm »

Yes, you can lose weight with diet alone, but you might not be able to meet your over all weight loss goal with just diet. Dieting inevitably slows down your metabolism. Weight training helps by adding muscle mass and increasing your resting metabolism. Cardio helps too.
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« Reply #8 on: December 21, 2019, 01:38:28 am »

Hey,

Nick here leading personal trainer in London, UK.

To loose weight just focus on basics.

1) Be fully hydrated 24/7 or your metabolism and other functions are never optimal
2) Track what you eat using myfitnesspal or at least use some sort of a measure i.e a cup (weight the cup with say blueberries and its 100g), then you know by eye its 100g approx
3) Be in a 20% calorie deficit (below your metabolic rate + whatever energy you burn, i.e walking step count, gym etc.) days off, stick to higher fat intake & startly higher protein which you want 1-2.5g per lb of bodyweight (slightly difference if your very high bodyfat). Days off stick to a 30% calorie deficit.
4) Working out macros... download this spreadsheet off google - type into google "natural bodybuilding spreadsheet" it's the top link, will auto download - pretty straight forward (disgard all the food related stuff, just get the numbers and set deficits etc).
5) Eat less sugar - majority of overweight people have fucked up insulin sensitivity levels which hinders fat-loss potential (even in a deficit - below what your body needs - which yields fat-burning).
6) Fast for 12 hours minumum between your LAST & first meal - this is where serious gut repair happens & can improve your health 10 fold. Mainly people in the world don't loose fat easy due to imbalance gut hormones if your not aware for example 70-90% of sorathinin (happy hormone) is producted via gut signals. Poor gut = depression, aniexty and so...

Plenty other things could say but stick to basics, exercise 4-5x week high intensity (low rest periods, 60min MAX), plenty of water and get an understanding of your diet & monitor your body-weight, measurements and pictures (3 pillar system).

Note if your not really clued up, cutting your carbs down massively, the weight you loose fast isn't fat, its water retention; soon as you eat carbs again it'll put weight back on and put you often into a spiral of negative mindset as think you've put on loads of fat - its water, stop tripping Wink!

Regards
Nickduffyfitness/Frazer.

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