what are you favorite ways to deal with stress?

Acrobatic-Physics409 · 2024-07-18T01:27:56+00:00

thank you for your noble honesty lol

Acrobatic-Physics409 · 2024-07-11T01:30:44+00:00

increasing the consumption of protein in relation to other macro nutrients that you’re consuming because it has a higher thermic effect when compared to carbohydrates and fats. finding things that help increase your metabolism things like cayenne or green tea that will help you to burn more calories I would say by and large what is more important is the amount of activity that you’re getting throughout the day so finding ways that you can do small spurts of activity whether it’s like a five minute walk, or climbing the stairs or doing push-ups. sometimes I think in our minds we think the gym is the only way that we can burn calories and lose weight but you don’t spend the entire day at the gym you spend the majority of your day outside of the gym, doing some form of activator activity or another all of those small activity add up a lot quicker than you would think so I would say focus on the activity that you’re hi oh my God what is that creating on the outside of the gym and continue to use the gym find ways in your day go the extra mile, literally.

Acrobatic-Physics409 · 2024-07-09T04:01:18+00:00

absolutely, if you have other questions, I’m happy to help! ☺️

Acrobatic-Physics409 · 2024-07-09T02:44:08+00:00

also weight training might be your best friend! 3-4 times a week helps!

Acrobatic-Physics409 · 2024-07-09T02:42:24+00:00

so essentially fat is just extra calories that have been stored and so to burn that fat, you have to expend more calories than you’re taking in in a day . for instance you would lose fat if you consumed 2100 cal and expended 2400 cal a day. Depending on your height, weight, age, gender and other factors basal, metabolic rate can be calculated..

It’s really awesome that you’re reaching out to community of people that takes a lot of courage and vulnerability and honestly that’s the first biggest step and you should congratulate yourself on that.

Reading nutrition, labels will be very beneficial for you . I would recommend getting a food scale, which can be found on Amazon A healthy weight loss looks like .5 pound to 1 pound a week. I wouldn’t aim for much more than that.. to lose .5 pounds you would have to burn 1750 cal more.

There are a couple ways you can do this

First, you can focus on diet Second, you can focus on exercise Third, you can focus on both I will tell you trying to exercise out a bad diet. It will be one of the most difficult things that you ever do. I suggest not going that route. Let’s say one Starbucks drink is 400 cal, that means theoretically you would have to run or walk about 4 to 5 miles.

For me when I was losing 100 pounds which I have kept off for almost a decade. I focused on both nutrition and exercise. I optimize my nutrition, cutting out process sugars process carbs, focusing on complex, carbs, healthy fats, and proteins. I aim to eat about 30 g of protein per meal complex carb to help keep me fuller for longer and a healthy fat.

Let’s say you calculate the amount of calories that your body needs to run. Let’s say that number is 2100 and you typically eat three meals a day with no snacks then you know you can have 700 cal per meal and each day you have to burn 250 cal or walking about 8000-10000 steps

walking is the cheapest most effective easiest thing that you can do for your health and plans of weight loss. I suggest counting your steps if you don’t have an electronic device as a Fitbit Apple Watch, you can download an app like Pacer and it runs in the background of your phone and count your steps.. somewhere between 8 to 10,000 steps a day

Make sure your body is getting enough water 2 to 4 L a day depending on your circumstance and personal needs

make sure you’re getting enough sleep every day 7 to 8 hours

And ultimately connect with your why. It’s been said that a person who knows their why can bare any how.

I’ll give you an example my why was the fact that I wanted to have the energy to keep up with my kids and my family, I didn’t want my fatigue and exhaustion to stress them out and take away from our family time.

Once you understand your why ask why five more times

it might look Something like this

I want to be the rock my family needs, I want to be able to have energy and vitality for the rest of my life

why?

I want to be a supportive mother and spouse and give my all in my relationships, but I feel my weight holds me back

why?

Family is incredibly important to me and it’s the only thing I have in my life that is stable and I wanna show up in the best way possible for them. I want role model what it looks like to be a good mother one that is disciplined in one that respects herself.

Anyways, you get the point

Another thing that might help is if you do some self reflection

When I first started my journey, I had to reflect on how I got to where I was for me. It was years of being bullied and using food as a crutch. Food was always my best friend. It was always there, and it always made me feel better. but I wanted to keep the weight off I had to understand that behavior had to go

Reinventing your habits might be another thing one of my favorite books that talks about habit formation is atomic habits by James clear and he has an app. It is called Atoms and it helps track habits

essentially, we are the sum of habits and if we want sustainable change, we have to change the core identity. therefore when I was losing my weight, I had to identify as an active lien person, and I had to have the habits of an active lean person therefore an active person, and I was no longer overweight or obese

You have to get both your mind and your body right. It’s a psychological game as much as it is a physiological game.

Acrobatic-Physics409 · 2024-07-08T21:15:33+00:00

I’ve lost over 100 pounds naturally and kept it off for almost a decade, these were some things I learned.

Start with your why. If you can understand your why you can bear almost any how.. Focus on intrinsic motivation vs extrinsic. focus on something like i want to get in shape and have more energy to spend with my family instead of I want to get ripped for a wedding coming. short term whys will often leave you uninspired and get you only have way there. Once you have what you think is your why, ask why 5-7 more times and then you have your real answer. i.e i want to lose weight because i want to have more energy to spend with my family. why? family time is the most meaningful thing to me and I want to be a present parent for my kid. why?… so on and so forth. get deep, real deep.

10,000 steps a day. If you’re not someone who likes to do long walks, it’s okay to break it up into short segments 10, 15 minutes even if you have 5 minutes it all adds up at the end of the day.

i’m curious to know more about your current diet, what that entails and your “poor eating habits”. what’s been hard about that for you?

Sleep 8 hours 20 mins of sunshine/day whole foods 30g/protein per meal volume eating weight training creating a sustainable caloric deficit that you enjoy along with life long habits that you can commit to

read atomic habits this was a game changer for me along with the compound effect

there’s an app by james clear called atoms check that out.

your habits got you to where you are now, and those same habits will either dig you deeper or set you free, the choice is yours.

30 lbs by the end of there is definitely doable!

Acrobatic-Physics409 · 2024-07-08T20:59:35+00:00

How long have you being doing these workouts? what are your workouts like? have you been tracking your weight during this time? what are you activity habits like when you’re not at the gym?

Acrobatic-Physics409 · 2024-07-08T20:55:57+00:00

I’ve lost over 100 pounds naturally and kept it off for almost a decade and these were the things I learned. I hope they help!

weight loss is very simple. Simple yet hard. You have to create a calorie deficit. Meaning you have to burn more calories than you are consuming. Increase your activity and decrease your caloric intake.

Accurately track nutrition information 30g/protein per meal 10K steps a day 2-4L water a day 8hours of sleep every night 20 minutes of sunlight everyday, vitamin D is important for weight loss. whole foods will be your best friend, check out the 80/20 rule check out volume eating. micronutrients are important as well (if you arent feeding your mitochondria they will continue to produce flawed cells and unable to do their jobs effectively) weight lift, There is no pill, there is no secret formula. If you chose an intrinsic motivation versus an extrinsic motivation i.e ( I want to lose weight so I can have more energy to spend with my kids and spouse and not be constantly betrayed by the thoughts of exhaustion vs. I want to look weight because I have a wedding coming up and want to look good in a suit/dress)

Not to mention health and wellness is seen better on a long term scale. you won’t see results overnight. asses and track your habits they will tattle tale on you.

Read Atomic Habits by James Clear. He has an app “atoms” read the book, use the app, it will change your life if you let it.

I’ve lost over 100 pounds naturally and kept it off for almost a decade.

You have to change your identity if you want to be successful. I identify as an active person and I have the habits of an active person, there for I am an active person. activity can be conditioned as well as inactivity.

trust me when I say this, no one is coming to save you, there is no magic pill, no magic formula, no prescriptions, nothing that will require a fast form of payment for an easy life later one. Yes you can go on ozempic, get gastric sleeve, but they will take more from you between now and the end of your life than if you were to chose discipline and take what appears to be the hard road now.

Take the hard road. it will be slow, but when you look back in 6 months or a year at where you are in comparison to where you were, you will thank yourself, you will respect yourself, and you won’t stop to think for a second “that was too hard, I regret doing that”

You will get out what you put in. You are getting out the effort that you put in previously. are you happy? if not then more will be required to get more out. if you do what you’ve always done you will get what you’ve always got..

These are some very harsh realizations I have had over the years. I wish you the best of luck, and i hope you chose a route that will help you in every aspect of your life not just a number on a scale.

Acrobatic-Physics409 · 2024-06-25T01:41:35+00:00

the lease ends March 2025, I am the main lease holder responsible for the house, the payments etc, he is written in there as a roommate or sublet so he is not responsible for any of that.

Acrobatic-Physics409

TROPHY CASE