I've noticed, I am not alone out in the world. Many of the poker personalities, recentish you tubers and best ever players included, have an expanding gut.

It gets worse with age. Am I alone here, or are others getting the dreaded flap over belt, which is disgusting. I will never try to have sex again with another person until this sht is gone.

Advice? Seated all the time doesn't help.

Intermittent fasting and keto will do the job

Consume less calories than you burn and go to the gym a few times a week.

Failed paradigm

Diet alone won't help. Either you've got to hit the gym regularly or pay for liposuction. IDK how much that costs but you might consider scheduling a consultation.

Diet is 95% of it

Don't get old.

Seriously.

Cut out all the sugar you can identify.

Read labels.

Saltine crackers? Most have sugar.

Cut out white starches and carbs - bread, rice, potatoes, ice cream <sad face>, whatever.

Won't work all by itself but it will help change your metabolism for the better.

It really is very simple. Eat less; move more.

Failed paradigm

intermittent fasting. i lost 20 pounds doing it.

The only proven way to lose weight is calories in lower than calories out. There are many ways to get there. Some are hard to comply with. Others are more difficult. Anything else is voodoo science.

What's most important is that for whatever nutrition & exercise plan works for you, you should go to the internet and claim superiority over anyone who disagrees with your methods

The problem with this is that it is literally a descriptor of "how" to lose weight but not a method of how. It's akin to saying the way to win at that sport is to score more points than your opponent.

Yes, you want to burn more calories than you take in. But you also don't want those calories to be coming from muscle, but rather from fat. So HOW does one do that?

There are plenty of ways to lose weight, but a lot of them are unhealthy, and unsustainable so as soon as you stop, the weight will come right back on. So how does one take it off and keep it off?

It's also literally impossible to know exactly how many calories one burns or consumes because all body types are different, and nutritional info is only a rough approximation. So how does one go about knowing if they're burning more than they're taking in?

The body will also burn more calories based on not just amount of calories taken in, but the type and the timing (see: intermittent fasting). Similarly with exercise, some types of exercise will not only burn calories while doing the exercise, but long after doing them (like HIIT).

This also might not be known to everyone, but building muscle will help lose more weight because muscle burns more calories than fat.

Sorry, it happens to be a real peeve of mine when people drop the ol' "It's just burn more calories than you take in! Duh!" line. It's a smug, superficial ignorance that hypocritically passes itself off as some type of #woke epiphany, like when people say, "All politicians lie, amirite???"

Ms. OOT 2018 doesn't lie.

Great post otherwise Double Down

The eat less move more movement has been a catastrophic failure with a 99% failure rate. As with any diet sure it works great in the beginning giving the appearance that it works, save one important factor...it doesn't.

Ever wonder why there is never a biggest loser reunion?

Because not only is it unsustainable, the body is really good at adapting and surviving. Do you really think it is going to stand for chronic starvation with out taking measures? Of coarse not...somewhere around the 6 month mark your body will successfully drop your metabolic rate to below your new calorie norm. That's y they all gain it back.

Not to mention calories are a made up concept...last time i checked the body doesn't measure them...the body tightly controls fat storage and calories are not the causal trigger.

#furtherhealth

Not sure about your fat belly future, but you lost that n anyway!

So, enlighten us smart guy.

I am 6 foot 190ish but habe a pretty decent physique I'm told. I was 225ish at one point in my mid 20s because I ate late night taco bell after a night of hard drinking 3 or 4 nights a week. Got tired of that cause I was always a pretty skinny guy.

I did it quite simply with no special keto or atkins or whatever else. I started playing basketball a couple times a week, and I would do about a 45 minute weight lifting session. Nothing too hard but I did about 3/4 of my max. The difference is I've kept up this routine for 8 years. A lot if people slack, have kids, get jobs that they sit etc...i have a job where I stand which might help. I cut out fast food but Maybe twice a month. I don't eat **** like ice cream or drink sodas. I drink a lot if coffee however, and yea sometimes I have sweetener in it.

It's just a matter of being diligent. When you decide to be "bad", don't beat yourself up over it, but recognize it, and make sure you're not doing it again for a week. I still enjoy what I eat, I don't need pizza weekly, or ice cream but it doesn't mean I won't indulge if the timing is right. The exercise keeps you in the right mindset.

You can do it, good luck. And try and get sleep.
I'm 33 btw

Let me share the secret with you, OP.

Do not lose weight too fast. Your metabolism would take revenge eventually.

Figure what your daily calories intake should be, according to gender, age, how much you exercise, current weight, size etc and go from there. For exemple I'm a male, late 30s, 174cm that was weighting 80kg and not exercising at all. At that point my calories intake should be ~2200-2300cal/day. I went for ~1600-1700/day, adding quite some exercising and I've lost 8kg over 4 months. 2kgs per month is pretty much exactly what you should be aiming for. (Unless you're straight up obese, then you'll lose much faster). Not starving myself also makes it easier to keep up. I now i'm not mentally strong enough to do it anyway.

That way your metabolism won't take revenge when you stop dieting. To keep the weight you're happy with you need to have some rules though, no snacking (get a fruit if you're hungry between meals) and keep doing some of what you were doing right when you were dieting: like exercising. Also having 3-4 diet meals (preferably the evening one) during the week helps. You can still enjoy yourself during week ends.

Buy an "actifry", it's trully amazing, whereas you're dieting or not.

It worked extremely well for me when I was in my late 20s, I lost 12 or 13 kgs (keep in mind its a lot for someone that's not tall, and definitly not muscular). It remained stable for years, I only started gaining weight again years later when I went full ****** with the food due to treating my anxiety and depression with it.

10 years later, here I go again. So far so good, 8kg in 4 months, more than half way there.

It's probably harder to achieve in the US where consuming calories bombs is part of the culture and eating healthy usually is a rich peoples in big cities thing. The work around is to cook, a lot. Do NOT buy pre prepared food. Cook.

Not sure how healthy this is but it works for my laziness. 6'3 220 mid February. Down to 197 as of this morning by getting my calorie count down to 1000-1200 and started running and doing kickboxing again.

Did the same thing a few years ago when I was up to my heaviest at 265 and lost 65 pounds in 4 months.

Doing nothing but counting calories may not be the best way but it's hard to argue against it working.

We probably aren't that far apart.

My response was to GatorXP and his "Failed paradigm" posts. Talk about smug nonsense.

You also cut off the part of my post where I said "There are many ways to get there. Some are hard to comply with. Others are more difficult." I think that clearly implied that it's more complicated than "eat less".

I do have a couple of quibbles with some specifics of your post.

Things like "intermittent fasting" and "HIIT" only work if they are part of a larger plan. The extra calories burned are marginal and often don't matter because total calorie intake goes up - "Hey, I just worked out. I deserve a reward. How about some pie!" People take one thing, such as intermittent fasting, and believe that's it some kind of magic bullet. It does no good if you fast for 18 hours a day if you take in 5,000 calories in the other 6 hours.

Muscle burns more calories than fat is also another thing people use the kid themselves about how weight loss works. The difference in practical terms is just not that much. No one loses the same amount of fat as muscle gained unless they are doing a program specifically aimed at building muscle mass. And except for the very obese, most won't lose any fat while doing so. But let's just say someone lost 20 lbs of fat and gained 10 lbs of muscle (a phenomenal result for someone just looking to lose a little weight). A pound of muscle burns about 8 calories of fat a day. So your 10 lbs muscle gain will burn 80 calories. Fat, on the other hand, burns about 3 calories per pound per day. That's 60 calories for the 20 pounds of fat lost. We now have a net of 20 calories burned more per day. Not that much when you need a 3,500 calorie deficit to burn a pound of fat off your body. The main benefit of gaining and maintaining the 10 lbs of muscle is the work needed to get there. You cannot exercise out of a bad diet.

Finally, people burn daily calories in a fairly tight range when you account for weight, body composition, and exercise level. Saying things like "It's also literally impossible to know exactly how many calories one burns or consumes because all body types are different" only serve to give people an excuse for why they can't seem to lose weight, "I'm not like her. She can eat anything. Everything I eat just goes to my hips. It's just the way I am."

So, yes, it's not easy. It takes a change in how someone eats and an increase in physical activity. And these changes need to be sustainable. Most "diets" fail because they are a regimen that people can't, or won't, continue once they've lost a certain amount of weight. New eating and lifestyle habits must be formed that will last. But without an understanding of why it works - fewer calories in, more calories out until an equilibrium is reached - people will eventually fall back into their old ways.

https://furtherhealthcoaching.com/20...t-and-obesity/

As u wish.

I agree with the "failed paradigm" posts, and honestly, Didace, your post is all a bunch science words that aren't going to help anyone.

I'm thin and I've always been thin. I've seen 112 lb girls who can put a buffet out of business and I've seen fat people that eat less than I do. It's not calories in / calories out.

If you want practical, ask what it is that thin people do that fat people don't do. Thin people make a lot of "sacrifices." I put that word in quotes because, to us, they aren't sacrifices, just things that we simply don't eat.

Soda and fruit juices are, IMO, the biggest killer on earth. Worse than cigarettes. I legit don't know a single thin person that enjoys drinking either of those substances on a regular basis. All of my coworkers are thin and I've never seen a soda or fruit juice on anyone's desk. A single "serving" of fruit juice has 15 apples / grapes / pears /etc in it, plus a load of refined sugars. Gross.

We don't eat to the point that we are stuffed.

We eat fast food, but if we were to choose between spending $10 on a burger and fries -vs- going next door to get chicken-fried rice, we'll usually get the chicken-fried rice.

We tend to be active. Most of what we do isn't deliberate "exercising," just a "lifestyle." No one likes to exercise, unless you are doing that in conjunction with some other interesting activity. Go on hikes, walk on the beach, walk 5 blocks to the store instead of driving, etc.

We read labels obsessively. High fructose corn syrup? No no no.

Many fat people are correct: they don't eat that much compared to their thinner counterparts, and honestly, they probably aren't much more docile than thin people. The problem is that fat poeple eat like ****.

Also,

People get addicted to fat, and even more so to sugar.
Industries love to sell their products.

You know what comes next...

Solution? To cook.

I want to add that everybody's body is different and what I did may not work for somebody else. You got to figure out what's tight for you wrt diet. But if you exercise enough, you'll get there and sustain. As homeboy said, weight lifting is important. I don't know if running is enough.