Diet to lose weight - Advice?

Although there is no need to include cardio to lose weight (it's all about that diet :D), I've found some light cardio after lifting weights helps mentally. Eating the extra calories that you've expended on something nice like chocolate etc stops the urge to binge on crap and keep within a caloric deficit.
 
Kris_90 said:
Although there is no need to include cardio to lose weight (it's all about that diet :D), I've found some light cardio after lifting weights helps mentally. Eating the extra calories that you've expended on something nice like chocolate etc stops the urge to binge on crap and keep within a caloric deficit.
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And that is a big part of it for me. I tried simply cutting calories but it was horrible not being able to eat what I wanted, not enjoying food, small plates. I also had just zero energy and no fitness.

An hour of cardio a day and I can eat far more than I did before I tried to loose weight and the lbs pretty much drop off, I get to enjoy a load of snacks and beer (as part of a balanced diet) and eat big plates of food without worrying about carbohydrates etc.

Moreover cardio work like running is great at toning up the body, my abs are showing nicely now, and the rest of my hobbies get big benefits. I love going ton big hikes and through running these just get easier and easier with almost zero recovery time now.

then there is the benefits of actually getting outside in to sunlight, fresh air, listening to the birds, looking at the scenery etc. I'm always bumping in to different wildlife and it makes life so invigorating when you turn a corner a giant hawk glides overhead etc.
 
Well since starting I have managed to lose a steady 4 pounds - It dosent seem a lot but I have stuck to cutting out the crap, drinking water and im actually happy about it and going to keep it up.

The MFP app seems to be helping keep me on track as well.
 
I posted this in the general gym rats thread but this is a good slide illustrating the beneifts (in terms of getting to eat more) of being a mover v.s. being a potato. This isn't even 'cardio', just not sitting down all day:

13092188_10154835647803642_7453627202759925695_n.jpg


Over a day or week this can really, really add up - pulling some random numbers out of thin air, it's going to be a lot easier psychologically, give you more opportunity to eat both bigger meals and/or more varied foods and help your adherence if you're dieting on 2000 calories (not a potato) v.s. 1600 (potato) to create the same 500+ cal deficit. The trick is it has to be a lifestyle thing I've found though - you bike short distances rather than take the car, take the stairs rather than the lift and spend some of your lunch getting some fresh air because you want to, not because you feel like you have to.
 
Somnambulist said:
I posted this in the general gym rats thread but this is a good slide illustrating the beneifts (in terms of getting to eat more) of being a mover v.s. being a potato. This isn't even 'cardio', just not sitting down all day:

13092188_10154835647803642_7453627202759925695_n.jpg


Over a day or week this can really, really add up - pulling some random numbers out of thin air, it's going to be a lot easier psychologically, give you more opportunity to eat both bigger meals and/or more varied foods and help your adherence if you're dieting on 2000 calories (not a potato) v.s. 1600 (potato) to create the same 500+ cal deficit. The trick is it has to be a lifestyle thing I've found though - you bike short distances rather than take the car, take the stairs rather than the lift and spend some of your lunch getting some fresh air because you want to, not because you feel like you have to.
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Nice.
 
meade16 said:
Nice.
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He had a study to hand which had NEAT variance between individuals accounting for up to a 2000(!) kcal difference.

Differences in metabolic rate between people = not big enough to make a meaningful difference. (E.g. as people get older, this doesn't change that much, it's just they move that much less)

Differences in NEAT = massive - this is the predominant reason why two people can be the same height/weight/build but have wildly different caloric needs. Another interesting thing is that different people seem to have quite broad responses to under/over-feeding with NEAT (would imagine it's both genetics and food choices as things like liquid calories don't have any satiety effect) - some will unconsciously conserve/expend more energy than others, so it pays to have some level of self-awareness, or just tracking things like steps to see how much of a fight your body wants to get into with you about your plans to alter it's composition.
 
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