Weight Loss How do I eat for fat loss?

[Baby Hanma]

Obviously eating better or “cleaner” dialing in macros helps in a lot of ways (even if it’s just feeling better / optimal), but it boils down to calories in and out end of the day.

Figure that out for yourself and stick with it long term. Don’t try to lose weight too fast, you might feel it in the gym or lose strength.

Also adding conditioning and some cardio helps (even if it’s walking 45-60 mins a day). You can get on an assault bike or rower. Does crunch fitness allow anything like prowler, yoke, farmers carries etc?

We do have a prowler here, yes.

 

[Oblivian]

When I'm broke, chicken and rice. About once or twice a month, I'd eat leafy greens. I mostly eat ramen, whatever from panda express, maybe a cheeseburger from McDonald's, and frequent trips to a coffee shop for that sugary latte or machiato.

I also eat hotdogs from a convenience store. And I drink lots of soda.

I justify eating that way by occasionally fasting for 24 hours.

Literally if you just cut the bold, you'll see results.

 

[Baby Hanma]

Literally if you just cut the bold, you'll see results.

Thanks.

 

[maximus__]

When I'm broke, chicken and rice. About once or twice a month, I'd eat leafy greens. I mostly eat ramen, whatever from panda express, maybe a cheeseburger from McDonald's, and frequent trips to a coffee shop for that sugary latte or machiato.

I also eat hotdogs from a convenience store. And I drink lots of soda.

I justify eating that way by occasionally fasting for 24 hours.

If this isn't trolling there is your answer.

Start making your own meals and stop wasting your money on buying out and liquid cals.

A bag of rice and salad is cost neglible compared to all that other crap. Add some quality protein like chicken or ground beef and you have a meal.

If you can't cook, learn.

If you like salad, why wouldn't you eat it?

 

[Baby Hanma]

If this isn't trolling there is your answer.

Start making your own meals and stop wasting your money on buying out and liquid cals.

A bag of rice and salad is cost neglible compared to all that other crap. Add some quality protein like chicken or ground beef and you have a meal.

If you can't cook, learn.

If you like salad, why wouldn't you eat it?

It isn't trolling. I'm genuinely that sloppy.

Thanks for the advice.

I can cook just fine. I tend to make excuses for my diet thinking I'm happy being a fat powerlifter. But it's hard to bullshit myself anymore since my strength gains over two years (which are super tame, neither great nor low) don't justify the fact that I didn't lose a single ounce of bodyfat while Sherdoggers and a few real life friends around me often times outlift me while weighing fifty pounds less.

I kinda use food as comfort, but if I can find a way to make my diet slightly uncomfortable in exchange for actual fat loss, I'd take the pain.

So...

Four eggs for breakfast with rice, a ham sandwich for lunch, and chicken thighs with legs plus salad for dinner? I do hope that doesn't exceed 2500 calories. And the salad I buy from my local grocery store has a huge variety of veggies in it. Dark kale, red cabbage, blueberries, and others...

That sounds reasonable to eat daily, man. And I won't go insane unlike those occasional 24-hours fast.

 

[560ti]

That's really not that difficult. Make water the only thing you consume liquid-wise and then stick to mostly vegetables, meats, and good sources of fat.

For most people it is really really difficult to eat significantly more than 2,000 calories if you're eating clean and healthy.

The meal I just had was 16oz of water with 2 servings of veggies, 6oz or turkey, and a banana. Completely full but that meal was so nutrition dense that I probably only ate like 300-400 calories. My breakfast was organic oatmeal with a small amount of peanut butter and a protein shake. Probably only 400 calories total and it only cost me $1.25 cheap too.

For people that are significantly overweight the big mental barrier will be having to cut the mental desire to have sweets, carbs, and/or sodium.

 

[Baby Hanma]

That's really not that difficult. Make water the only thing you consume liquid-wise and then stick to mostly vegetables, meats, and good sources of fat.

For most people it is really really difficult to eat significantly more than 2,000 calories if you're eating clean and healthy.

The meal I just had was 16oz of water with 2 servings of veggies, 6oz or turkey, and a banana. Completely full but that meal was so nutrition dense that I probably only ate like 300-400 calories. My breakfast was organic oatmeal with a small amount of peanut butter and a protein shake. Probably only 400 calories total and it only cost me $1.25 cheap too.

For people that are significantly overweight the big mental barrier will be having to cut the mental desire to have sweets, carbs, and/or sodium.

Thank you. Thanks everyone.

 

[Trabaho]

It isn't trolling. I'm genuinely that sloppy.

Thanks for the advice.

I can cook just fine. I tend to make excuses for my diet thinking I'm happy being a fat powerlifter. But it's hard to bullshit myself anymore since my strength gains over two years (which are super tame, neither great nor low) don't justify the fact that I didn't lose a single ounce of bodyfat while Sherdoggers and a few real life friends around me often times outlift me while weighing fifty pounds less.

I kinda use food as comfort, but if I can find a way to make my diet slightly uncomfortable in exchange for actual fat loss, I'd take the pain.

So...

Four eggs for breakfast with rice, a ham sandwich for lunch, and chicken thighs with legs plus salad for dinner? I do hope that doesn't exceed 2500 calories. And the salad I buy from my local grocery store has a huge variety of veggies in it. Dark kale, red cabbage, blueberries, and others...

That sounds reasonable to eat daily, man. And I won't go insane unlike those occasional 24-hours fast.

mmm consider some healthy fat, like make those eggs on low heat olive oil or cold pressed coconut oil. Occasional avocado if you like. Daily 2 handsfull of raw nuts / seeds. Some healthy unsaturated plant fat daily.

No dairy ? That is optional. If you can handle it a bit yogurt or cheese. I mean you do got green veggies for calcium.

One thing for sure, you should eat fruits too. Eat 2 piece of fruit a day. Or more. Like 1 banana 1 apple. Or 1 large orange and a big slice of watermleon. Ect. Go for diversity and what´s in season. And eat that rice boiled or however without adding fat into it.

Best option drink only water. Whe you are gonna break the rule drink sugar free soda, it´s still better than sugar. Also coffe go for no sugar ones and add 1-2 fake sugar tabs into it. I drink capuccino. Starbucks ect can have humongous amounts of sugar in it. If you are gonna sweeten it with real sugar do it yourself. Order a sugar free and just add like 5 g of sugar yourself. If you order it sweet they can put 40 grams of pure sugar without you knowing it.

For your cheat meal sweet fix, try looking into "clean" protein ice cream and things like medjoul dates. Dark chocolate doesn´t taste amazing but 70%+ is still decently healthy. You might enjoy exotic fruit as a sweet fix ? Like papaya, pinaple, berries, honey dew ect. Also nothing wrong with making your own steak, burgers or fries, if you crave something like that. Or baking chicken wings with nothing added to it, ingredients just chicken.

 

[Baby Hanma]

mmm consider some healthy fat, like make those eggs on low heat olive oil or cold pressed coconut oil.

Great idea. Olive oil has good stuff in it.

 

[NoSmilez]

Weigh your food when you cook it and portion it out.

 

[Baby Hanma]

One thing for sure, you should eat fruits too. Eat 2 piece of fruit a day. Or more. Like 1 banana 1 apple. Or 1 large orange and a big slice of watermleon. Ect. Go for diversity and what´s in season. And eat that rice boiled or however without adding fat into it.

I love blueberries. lol

Antioxidants.

 

[Baby Hanma]

Weigh your food when you cook it and portion it out.

I'm not sure if this is a serious response.

 

[Dailo]

When I'm broke, chicken and rice. About once or twice a month, I'd eat leafy greens. I mostly eat ramen, whatever from panda express, maybe a cheeseburger from McDonald's, and frequent trips to a coffee shop for that sugary latte or machiato.

I also eat hotdogs from a convenience store. And I drink lots of soda.

I justify eating that way by occasionally fasting for 24 hours.

Cut out all sugar and fast food. Eat more chicken rice and veggies

 

[Baby Hanma]

Cut out all sugar and fast food. Eat more chicken rice and veggies

Roger that.

 

[Trabaho]

I love blueberries. lol

Antioxidants.

any fruit works. Bluebrry is good. Mix it up a bit to get diverse nutrients. I eat mangos and bananas the most but really anything. For some reason I don´t eat apples no more. Texture is hard.

 

[maximus__]

I'm not sure if this is a serious response.

That's the next step for you once you stop buying all your meals and buying junk.
Kitchen scale costs like $10. Buy bulk meat and portion it out. There is no reason you shouldn't have a good meal available.

Then you can make up meals with adequate macros and calories. You need to work out your maintenance calories first to support your training.

If what you posted is your legit daily diet, simply going from eating like that to eating real food and cutting the liquid calories you will drop heaps of weight without doing anything.

 

[Baby Hanma]

That's the next step for you once you stop buying all your meals and buying junk.
Kitchen scale costs like $10. Buy bulk meat and portion it out. There is no reason you shouldn't have a good meal available.

Then you can make up meals with adequate macros and calories. You need to work out your maintenance calories first to support your training.

If what you posted is your legit daily diet, simply going from eating like that to eating real food and cutting the liquid calories you will drop heaps of weight without doing anything.

Thanks man. I just got done buying groceries today. Eggs, ham, chicken, mixed-veggie salad, and white bread for the ham sandwich lunch. No sugary drinks. I think people might have issues with the refined white bread, but I'll simply say that I want those simple sugars to boost my energy for workouts.

 

[maximus__]

Thanks man. I just got done buying groceries today. Eggs, ham, chicken, mixed-veggie salad, and white bread for the ham sandwich lunch. No sugary drinks. I think people might have issues with the refined white bread, but I'll simply say that I want those simple sugars to boost my energy for workouts.

You can eat white bread if you want to, but a ham sandwich isn't a meal for a person that trains.

 

[Baby Hanma]

You can eat white bread if you want to, but a ham sandwich isn't a meal for a person that trains.

Too little?

That's fine. I'll eat two of them. Thats... 700 to 800 calories right there.

Seriously. Did you mean too little?

 

[maximus__]

Too little?

That's fine. I'll eat two of them. Thats... 700 to 800 calories right there.

Seriously. Did you mean too little?

For 100 grams of ham, you can expect approximately 112 calories, 2.0g of fat, 0.7g of saturated fat, and 17.2g of protein.

Are you eating 100 grams of ham on that sandwich? With the bread you would be lucky to get that to around 25g of protein.

Don't get me wrong I, I love a good ham and cheese toastie, but if you want a sandwich there are better options.

Though it's probably better than what you were eating, so go for it.