I know everyone's got that one little thing that they've found really helps them to lose weight. I've discovered mine is eliminating fruit. No matter how much I love fruit, I feel leaner when I don't eat it for a couple days. I guess this isn't such a bad thing because I eat very low carb anyway.
And weirdly, when I eat MORE, I feel skinnier (especially grass-fed beef. There is no limit to how much I can eat New York steak). I remember reading Neanderthin and the part where Ray Audette says hunger is a sign that your body is storing fat. I feel constantly hungry all the time so when I fulfill that hunger by eating (a lot), I guess it really gets my body into fat-burning mode.
And cardio. I know there is that one famous post out there that says cardio doesn't help but I just love to run. It's just me and the world.
So I'd love to know what are everyone's unique things/rules they swear by for optimal fat loss!
Get Free Paleo Recipes Instantly
Protein kills hunger:
Satiety related to 24 h diet-induced thermogenesis during high protein/carbohydrate vs high fat diets measured in a respiration chamber.
"CONCLUSION: In lean women, satiety and DIT [diet induced thermogenesis] were synchronously higher with a high protein/high carbohydrate diet than with a high fat diet. Differences (due to the different macronutrient compositions) in DIT correlated with differences in satiety over 24 h."
The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review
There is convincing evidence that a higher protein intake increases thermogenesis and satiety compared to diets of lower protein content. The weight of evidence also suggests that high protein meals lead to a reduced subsequent energy intake.
Macronutrients and satiety: the effects of a high-protein or high-carbohydrate meal on subjective motivation to eat and food preferences
"These findings support the view that protein is more satiating than carbohydrate..."
Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber
"An HP [high protein - 30% of calories] diet, compared with an AP [adequate protein - 10% of calories] diet, fed at energy balance for 4 d increased 24-h satiety, thermogenesis, sleeping metabolic rate, protein balance, and fat oxidation."
Protein, weight management, and satiety
"Potential beneficial outcomes associated with protein ingestion include the following: 1) increased satiety???protein generally increases satiety to a greater extent than carbohydrate or fat and may facilitate a reduction in energy consumption under ad libitum dietary conditions; 2) increased thermogenesis???higher-protein diets are associated with increased thermogenesis, which also influences satiety and augments energy expenditure (in the longer term, increased thermogenesis contributes to the relatively low-energy efficiency of protein); and 3) maintenance or accretion of fat-free mass???in some individuals, a moderately higher protein diet may provide a stimulatory effect on muscle protein anabolism, favoring the retention of lean muscle mass while improving metabolic profile."
Higher Protein Intake Preserves Lean Mass and Satiety with Weight Loss in Pre-obese and Obese Women
"Consuming a higher-protein diet and accomplishing weight loss before becoming obese help women preserve LBM [lean body mass]. Use of a higher-protein diet also improves perceptions of satiety and pleasure during energy restriction."
Ketosis - It melts the fat of me. I think as much as anything it allows me to hold a decent caloric deficit with little hunger. Or in other words it suppresses my appetite.
Going to sleep early. This is something I haven't been very good at since becoming a mama, but back in the old days, lights out by 9 mixed with a ketogenic diet, and the fat just melted off.
Whenever I eat a big-ass breakfast with at least 50 grams of protein, a la Jack Kruse, I feel a lot slimmer and eat less throughout the day. Sometimes I'm not even hungry for it, but I do it anyway because I tend to feel a lot better.
Here's a few I'm doing, I'm working on hitting single-digit bodyfat over the winter.
- Stay somewhat low-carb, 25g-75g/day. No fruit. (already mentioned)
- Use coconut oil exclusively for cooking.
- Yogurt, Kimchi & Sauerkraut. Good gut bacteria helps with staying lean.
- 2 meals a day, 8-hour eating window.
- Full-day fasts 1x/week, half-day fasts whenever I don't feel like making breakfast/supper.
- Lots of walking, but no cardio.
- Used to take face-numbingly cold showers, but I just moved and to my great consternation my water here doesn't get below mildly warm. I'm going to buy some ice for baths and look for a russian banya (sweat for a while, jump into freezing pool, repeat).
I used to do heavy lifting once or twice a week (and I really should still be doing that), but now it's almost a pet project of mine to see if I can get abs from diet alone.
I have a diet consisting of a greater ratio of both protein and carbs relative to fat. Weightloss is effortless for me
I rarely sit. I have things that could be called exercise like the 6-8 miles I walk Ralph per day, but having a standing desk and just not sitting around in general causes so much lipid oxidation over the course of a day. There's a fairly brief acclimation period where your legs, feet, postural muscles etc. strengthen and then it's effortless.
Simplicity: 9 hours+ sleep every night (sleeping on the floor), low levels of stress (cortisol), LC-VLC (never counted anything). Dropped over 50 lbs and has stayed off for years, I work circles around guys 1/2 my age every day. A myriad of physical ailments have disappeared. This is what has worked for me and I don't sweat the details, Life is too dam short to be caught up in such nonsense :) I have developed a Zen influenced out look on life.
Well, I don't think this answer will be very popular in these parts, but it's a fact: in order to reliably lose weight, I have to count calories. Calories in, and calories out, aiming for a mild weekly deficit (this allows me to indulge when out with friends or whatever then to make up for it later).
I'm a believer in the paleo approach to nutrition (I follow PHD most closely) but that way of eating has not been sufficient for me to lose weight. I love food, I am obsessed with it, and I have a tendency to eat too much of it, regardless of how healthy it is. Squaring up calories on a weekly basis works for me because it keeps me accountable and forces me to eat a reasonable amount, and to be mindful of my caloric intake, while still allowing me to get plenty of enjoyment out of food.
I know that most people on this site are down on calorie counting. I am glad they are able to make it work without tracking calories, because doing so is a bit of a pain. But it seems necessary for me.
In case it helps win me back into the PH community's good graces, I will note that I find it noticeably easier (in terms of hunger) to maintain a caloric deficit when eating paleo than I did on the SAD.
Fixing up satiety.
If you are hungry more then 2 or 3 times per day, that means you FAIL. If you are extremely hungry, then you FAIL or you have crazy metabolism.
Whatever makes my hunger go down makes my adipose tissue go down, be it caffeine, fat, protein, infection, cold shower, short burst of exercise. Whatever makes me hungry makes my adipose tissue go up, be it carbs, fruit, alcohol, soda, cannabis...
Loosing weight, while feeling hunger constantly is impossible.
PS: Hm... this may look in line with food reward hypothesis ...
Not having a drivers license, eating plenty of omega 3 rich fish.
Get a heart rate monitor; find out how many calories you're really burning during a workout.
Do everything explosively.
Flight of stairs? Run up them. In the bathroom? 50 air squats. Don't walk to the mailbox to drop off a package, sprint to the mailbox and drop off the package (and drop off some of that belly fat while you're at it). Walk around with that heart rate monitor for a few days and find out how many calories you burn during your "static moment" workouts. Make goals for yourself like "500 airsquats a day" or "250 head stand push ups a day" .
Count your carbs.
Keep you carb intake to 20-50 carbs a day on your non-training days, and 100-150 carbs on your training days; preferably post-workout. If you consume 100 carbs a day, that's roughly 400 calories, so make sure you burn at least that much in the gym or during your "static moment" workouts.
Lift heavy weights.
Learn these workouts: deadlift, bench, and squat (do the squat often). Try a progressive style weight lifting program; don't hurt yourself, track your progress and try to make some obtainable goals.
If you're going to cheat, "cheat clean".
Being a fitness/nutritional robot is not fun; don't be one of those guys or gals in the aisle at Whole Foods scrutinizing every calorie and checking every nutritional spec. Have fun once or twice a month and go nuts; but go nuts in a good way. Once a week I'll have a couple bars of my favorite 80% cocoa dark chocloate bar, with a handfull of raw almonds, and some black coffee in the morning, now that's a way to wake up!
I didn't start reaping the weight loss benefits of LCPaleo+IF until I stopped drinking sweetened beverages. Since I moved to drinking seltzer instead of soda and stopped putting splenda+stevia in my tea and coffee, I moved down two belt notches, dropped a size, lost a good portion of my gut and my all-over subcutaneous fat, and got just enough extra jaw line development that I decided to shave my beard for the first time in years.
Side note: I went to the doc yesterday for my weight loss followup and was down 5 pounds in the last three months. Could I do better? Probably. However, the body reshape looks better than five pounds lost, so I might be increasing lean mass.
My real secret is this: get on the plan, hack it until you see some results, then use that as motivation to keep with it. There are many things you can try: sweet elimination, dairy elimination, full gluten elimination, IF, leptin reset, LC/VLC/ZC, coconut oil in the morning, steak diet, fat fast, etc.
Breastfeeding 2 babies for at least one year (2.5 years in one case). I realize this is not applicable for most people, but there was nothing else that worked quite as well.
Cutting out the nuts & seeds Sleeping more
If I need to make my abs really pop I just run intervals for about 20 - 30 mins twice a week. I don't really know why this works so well or so much better for me than long slow runs, but it does.
I can't vouch for the not eating fruit thing as I would take a papaya over nachos any day and low carb doesn't really seem to do much for me health/energy wise so I've never tried to lean out that way. Cutting out fruit works for lots of my friends though.
I'm not trying to lose weight but if I were I would drop carbs lower. Its worked for me in the past.
As long as I'm not stressed, I can eat anything. Like pounds of nutella.
Eating 2 eggs with 100 grams of sauerkraut every morning. It takes some getting used to, but really helps.
Seth Roberts' approach to weightloss made it possible for me to get my appetite under control- then I eased into a low-carb paleo routine.
Coconut oil (in coffee mixed with cocoa powder). Intermittent Fasting (with 10-20g of BCAA spread out), especially on days where I work out with weights, followed by no eating for at least an hour. Random intensity of workouts, usually 2-3x a week. Random days (1 day every two weeks or so) of skipping both breakfast and lunch.
Lots of rest, lots of sleep.
Macros higher fat, medium protein, low carb (100g/day normally, extra carbs +1hour after heavy workouts. Mostly get calories from grassfed meat, some lean CAFO beef, wildcaught fish, coconut oil, grassfed ghee, avocados, almost no nuts. Carbs from baked sweet potatos, parsnips (in soups) salad greens, tomato, cukes, rare occasional chocolate or teaspoon of Nutella.
Walk about 40mins-1.5 hour a day, if you can call that endurance exercise. No cardio workouts. Wash my own car, clean the snow on the driveway myself when it snows, etc. to keep more active.
Green Tea for PQQ + polyphenols, holy basil for limiting cortisol and destressing. Coffee for keeping awake (tried to switch to decaf for a month, felt brain dead without it.)
Blood type O diet, IF a la Warrior Diet, eliminate grains & often beans, less fruit, small portions of nuts, interval cardio.
My fat loss secret is no secret - fairly strict low carb Paleo diet, work hard, play hard, relax hard!
Although not a 'fat loss' tip, something I have discovered is that if I cut WAY back on my salt intake in the few days before (and during) my period, my mentrual bloating / water retention is less awful. It definitely helps me feel more comfortable and slim during what has historically been a really uncomfortable time for me.
Me too. Running and sleeping (and s@x)!! i discovered heavy wts and sprints later in the game and these are grat too. By running i mean max 60-65% of maximum HR. swimming, biking, yoga and kick boxing I need (to keep running).
Paleo and Leangains all the way! I've lost 35 lbs since June with literally ZERO effort and gained strength doing so. I'm closing in on 10% body fat thanks to this awesome combination of real food and intermittent fasting :)
For me, one has been eating some fat at meals, especially nutrient-dense fats like pastured egg-yolks and liver from grass-fed animals. The combination of the nutrients and the fat apparently helping to slow digestion has meant I can eat less without crazy hunger pangs.