Tips for Losing Weight?

[kingsfan]

First you need to figure out your Total Daily Energy Expenditure, so you know how many calories to allow each day to target your weight-loss, which should be no more than 1-2 lbs per week. I eat 1350 kcal/day for example.

I recommend the following worksheet.

16/8 intermittent fasting works really well for me. It's easy to limit your caloric intake within a small feeding window.

I also have done the math and found that a 40P/30F/30C macro split works pretty well, but I love carbs so it helps me still enjoy eating. You could probably do 40P/40F/20C if you wanted.

Get a scale. Weigh everything you eat.

When I was deep in depression and couldn't muster the willpower to cook, I just bought frozen dinners. They have a lot of sodium so you have to be aware of how much you are getting. Also most are carb heavy so I looked for ones that were just protein and non-starchy veggies and it usually balanced out decently. I always made sure to eat a salad with low fat vinaigrette and greek yogurt with each meal. I easily lost 1-2 lbs a week with this method while in a deep depression.

I'm down from 170 to 145 since June. I'd be down to 140 by now, but I've gone off the rails the last couple weeks with my daughter staying with me a lot and we bond through food. Whoops.

 

[DebInAustralia]

I am going to see an endocrinologist in September, so I will check it.

Prednisone was not prescribed due to absence of hearing loss.

-Intermittent keto.

-Check leptin levels and correct, along with other hormonal imbalances.

-Weight training. Increase muscle mass = increased metabolic rate.

-Interval training

-Reduce stress = chronic elevated cortisol contributes to weight gain.

-Liver and gut health. Improves digestion/elimination.

-Red light therapy? Breaks down fat?

 

[MindOverMatter]

Cheers buddy! Yeah, I love badminton. Started playing a couple of years ago. I'm alright for a short arse.

Yes, I do play But had a looooong break now due to COVID-19 restrictions. Might start up again this winter if I can.

 

[tinmandan]

Exercise.

Cut out junk and bingeing, including excessive beer. If you must drink a lot, drink vodka, tequila or whiskey. Cut out sweets.

Eat whole healthy foods, like sweet potatoes, eggs, fruits and veggies.

Exercise.

 

[Sentinel]

Hey Vassili,

I'd recommend cooking as much food as possible at home for starters. That way you know what you are putting into your body. I'd avoid oils like canola and vegetable oil and use butter, ghee, tallow, and olive/coconut oil instead.

I lost about 40-50 pounds when the pandemic started over a period of time. I made heavy use of boiled eggs, sausage, lots of various proteins, coffee, and avoided heavy carbs and sugar. Cutting out everything but water, coffee, and tea will help tremendously. I also consumed quite a lot of tuna mixed with a bit of mayo and mustard plus some saltine crackers.

Be mindful of everything you consume and don't forget that liquid calories in alcohol and other drinks might go down quicker but are still full of calories. Fasting can also help, but if that proves to be too drastic just cut down a little at a time over a long period of time and you will see results.

 

[Damocles]

 

[DaveFromChicago]

To Damocles:

The relentless stress from tinnitus has made me either have no appetite, or an urge to gorge myself on whatever junk I see at the local 7-Eleven just to provide a specious comfort level.

I have had to stop myself from saying, "Tinnitus has so undermined me that I don't give a f**k what I eat or what I look like."

I am currently in the strict diet zone, since my annual physical is coming up and I don't want a humiliating lecture from my Doctor.

 

[Damocles]

To Damocles:

The relentless stress from tinnitus has made me either have no appetite, or an urge to gorge myself on whatever junk I see at the local 7-Eleven just to provide a specious comfort level.

I have had to stop myself from saying, "Tinnitus has so undermined me that I don't give a f**k what I eat or what I look like."

I am currently in the strict diet zone, since my annual physical is coming up and I don't want a humiliating lecture from my Doctor.

Yes, I've been there myself @DaveFromChicago; I mean the f*ck it, just eat whatever garbage I feel like place, not the no appetite place (I've never not had an appetite).

Tinnitus 100% lowered my levels of self-discipline. Prior to suffering the relentless ethereal pain we all experience here, I hadn't touched junk food in 8 years.

I was like a goddamn monk before, and achieved anything I set my mind to, including diet and exercise.

Now I struggle keeping that momentum and would probably fall more into the category of a "yo-yo dieter"; spending maybe a month at a time being super healthy and hitting the gym 5 times a week, but then dropping it all to eat chocolate/cake and fast food, daily, for a couple of weeks, while sitting at my desk playing video games.

Cycle just repeats itself.

 

[AfroSnowman]

Yes, I've been there myself @DaveFromChicago; I mean the f*ck it, just eat whatever garbage I feel like place, not the no appetite place (I've never not had an appetite).

Tinnitus 100% lowered my levels of self-discipline. Prior to suffering the relentless ethereal pain we all experience here, I hadn't touched junk food in 8 years.

I was like a goddamn monk before, and achieved anything I set my mind to, including diet and exercise.

Now I struggle keeping that momentum and would probably fall more into the category of a "yo-yo dieter"; spending maybe a month at a time being super healthy and hitting the gym 5 times a week, but then dropping it all to eat chocolate/cake and fast food, daily, for a couple of weeks, while sitting at my desk playing video games.

Cycle just repeats itself.

Perhaps ultimately the most impactful part of tinnitus on me has been that self-discipline piece. It had always been my secret power in work, health, creativity, and hobbies. I continue to try to crawl and scratch my way back to full functionality, but so much of my learning to live with this condition has involved learning how not to care, how not to engage, how not to focus, really is all the opposite of self discipline. In addition when 20% of your daily effort is spent just coping and getting by, you just have a lot less energy for everything.

 

[momus]

I went w/ a modified Keto diet. The idea was to get it off as quickly as possible. At first I wanted to get into ketosis but after a while realized that wasn't important, the diet itself is pretty healthy (for a while only) and will get the job done. Took me around 8-10 weeks to get from over 170 lbs to around 145-150, which felt right for my height and muscular structure. The idea is simple: cut simple carbs out or to the very bare minimum, and eat some complex carbs w/ a lot of protein. It helped that I'm active anyway w/ biking, walking, daily exercises (when I actually do them). This isn't a good diet to stay on however, too many proteins is unbalanced,

The Atkins frozen meals are inexpensive and a good way to get started. Grocery stores sell out of them quickly. After a while I made my own healthier meals w/ lots of antioxidants like red bell peppers, garlic, onion, carrots, arugula, balsamic vinegar, avocados, red grapefruit, etc. Before that I had it all wrong, was making pizzas and eating only the toppings! That was delicious but contained a LOT of saturated fats and sodium. Very bad for our hearts and arteries.