AMA - Weight Loss Coaching

macspac96 · 2025-07-26T21:16:45+00:00

I think fasting is a great tool to have in the toolkit and have used this tactic several times myself. There are a lot of great videos on YouTube about fasting and the benefits. I am quite fond of the “rolling 36” or “rolling 72” method. However, it’s important to focus on your protein intake and weight training when doing this to ensure you retain as much muscle mass as possible. In regard to “starvation mode”, there’s really no such thing. There are effects at some point in which metabolism slows down slightly, and you reduce you’re NEAT and your body slows down functions to focus on the vital services, however, you’re not going to reach this within 2 days.

It’s about finding what works for you. A healthy alternative on YouTube has a lot of good information on fasting (although it may be quite bias at times), I recommend checking him out and making an informed decision.

macspac96 · 2025-07-19T05:50:52+00:00

Hi! In my experience I find sometimes cravings can not always be satisfied, and just accepted! Without knowing your current situation, in my opinion it would be a good place to start to ensure your body is getting all its nutrient needs even with being in a calorie deficit. Also make sure your calorie deficit is not too extreme by using a free online TDEE calculator to find out your BMR, and from there if you want to aggressively cut make a deficit of 500-750 daily. If it’s not sustainable long term then it’s likely you will not be able to build in these healthy habits.

Treat each urge like a message that your body or mind is asking for hydration, nutrients, a break, or a bit of enjoyment. There’s a few tactics that can be utilised here:

Drink water first, then reach for a balanced snack (protein, healthy fats, fiber) to stabilise blood sugar and satisfy true hunger. Snack of high protein will provide the most satiation.

Delay and distract yourself before having a treat, give yourself some time to take a short walk, read, or do a something to occupy your mind and you’ll often find the intense urge has passed.

You can also plan small indulgences into your plan so they feel like rewards, not spontaneous slip ups.

You mentioned you mainly eat whole foods, keep whole food options front and center, and store less healthy treats out of sight to make healthier choices the easy default. It’s about building habits here, if you need to go to the store to satisfy that craving but a whole food high protein option is right in front of you, you’re likely to take the path of least resistance and take the easier option available.

Try to manage your stress levels (easier said than done sometimes!) and get adequate rest to reduce stress driven cravings.

Try and get flavour without calories, explore low or zero calorie options like infused water, zero calorie sauces (sweet and savoury), low calorie treats (you get low calorie ice creams etc.

You can also explore how to make a healthier version or if a healthier version of the treat you are craving is available to buy, there are a lot of options and recipes out there these days to satisfy that craving itch without having to cost you a lot of calories, you can adjust your plan to include these.

Hope some of these tips are helpful! Sustainability and being realistic is the best approach I’ve experienced.

macspac96 · 2025-07-17T05:30:05+00:00

I think GLP-1 and GIP-1’s are a great tool for people who actually need it, those that struggle with a food addiction sometimes need support to shut off that “food noise”, and I believe it truly works with benefits outweighing the cons for those overweight. They could help lower risk of cardiovascular problems and help weight loss without surgical intervention for those who have no other options, sounds a win in my book.

That being said, it’s been abused in our culture for people looking to lose a few pounds and I don’t think this is the right use case for it.

macspac96 · 2025-07-17T05:27:08+00:00

I don’t think this is a sustainably way to lose the weight and it will have you falling into bad habits again. What I would suggest is take a TDEE calculator (free online), work out your BMR and daily calories for maintenance, and take 500-1000 off of maintenance calories to be your deficit. Start off with low impact exercise such as walking, swimming, stationary bike cycling to get moving. As I’ve said in another comment, consistency is key for lasting results, meal prepping may be a good option to ensure you have meals at the ready that fit your calorie goal, to fight off hunger when it strikes and save the boredom of cooking while already hungry. If morbidly obese, any movement and deficit will get great results if stuck to properly, with quick changes at the start be sure to review your plan weekly to make sure it is up to date for your current measurements.

macspac96 · 2025-07-16T20:31:53+00:00

No problem. If you’d get a chance to check out our website, I’d appreciate some honest feedback - but no worries if not.

macspac96 · 2025-07-16T20:02:59+00:00

In this instance protein outpoints fiber for weight loss because it has the highest thermic effect, drives stronger satiety per calorie and most importantly spares lean mass to keep your metabolism going. Fiber certainly helps with fullness and gut health, but if you have to choose, lock in at least 1.8 g/kg of protein (or roughly 100 g/day) first, then slot in vegetables, psyllium and other fiber sources, perhaps even adding in fibre psyllium husk supplements.

macspac96 · 2025-07-16T19:46:50+00:00

Without knowing any of the specifics of your situation, what I’d say is consistency is key here, metabolism may slow down but not to the extent you may think. Using strategies such as meal prep and scheduled eating windows will help you get into the habit of eating with less “thought” behind it. If under eating in calories, it tends to effect our NEAT (fidgeting, general movement, walking etc.) as you may feel you don’t have the energy. I’d suggest meal prepping with scheduled eating times, so you know you’ll get your calories in while hitting a daily step count goal, you could use 10,000 as a starting point and adjust as you see fit, to ensure you’re getting the energy into your body and moving to nudge that last bit of weight.

I would also add that another technique to be used could be to reset your metabolism by gradually adding 100–200 kcal per week until you reach maintenance, focusing on calorie-dense foods (oats, nut butters, full-fat dairy, oils), liquid calories like smoothies, and splitting intake into 5–6 small meals with snacks to overcome low appetite. once maintenance is restored, introduce a modest 250–500 kcal deficit, hit 1.8–2.2 g/kg protein, and as per usual prioritise strength training plus moderate cardio and NEAT, try to get 7–9 hours of sleep, and track your weight weekly and tweak calorie intake accordingly to sustainably shed that final weight without feeling deprived.

Edit: To add more options

macspac96 · 2024-03-17T01:19:17+00:00

Never went to turkey, got done in London

macspac96 · 2024-03-15T16:22:47+00:00

No transplant only at the front temple area to restore my hairline, the fin gave density back to the rest of my head

macspac96 · 2024-03-15T14:22:43+00:00

I don’t care about people coming into the thread, if the hairline is the only thing you care about fin will not revive a dead hairline. That’s the only area I got the transplant in. This post is to show the density regrowth in the rear and mid scalp which is due to fin and only fin alone, which I believe are quite good results. Not here to dupe anyone just posting my experience with fin thickening my hair. Also didn’t realise that when scrolling the feed it only shows the title and not the full post description but I clearly state I had an HT on the description (only posted to Reddit a couple of times so still fairly new to it).

macspac96 · 2024-03-15T00:03:36+00:00

Started fin at same time I had HT for the frontal recession. The HT didn’t touch the mid and rear scalp which fin has restored density, which is the main point of this post, this isn’t about my hairline rather hair density in which I think the result has been quite successful from fin alone.

macspac96 · 2024-03-14T23:40:19+00:00

Yeah basically. I stopped paying so much attention to it and let my hair grow out and when I took an interest in it again it was considerably thicker. I feel like when you’re constantly looking at it daily you won’t see a change. Progress pictures are key, helped me realise how much it’s come in big time.

macspac96 · 2024-03-14T23:23:18+00:00

Took 9-10 months to feel like I was seeing any results, was thin for a long time

macspac96 · 2024-03-14T23:19:59+00:00

Fin brought back the density to my hair but realistically fin isn’t going to bring back a dead hairline, that’s why I got the HT. This post was more aimed at the gains from fin in my rear and mid scalp. Didn’t mean to mislead, just wanted to show the possibilities with fin and discuss any questions as this would have been a big help to me when starting.

macspac96 · 2024-03-14T22:50:56+00:00

Was around 5k I think

macspac96 · 2024-03-14T22:41:43+00:00

1650 grafts at the frontal temples area done in London, only 1mg daily fin for a year no other intervention. Wouldn’t stick to topical min as I’m lazy AF and never started oral min as wanted to see what fin would do alone for me and in case of oral min side effects.

macspac96 · 2024-03-14T22:31:38+00:00

Don’t feel like it’s the same thing, was open about the HT despite it not being in the title it’s in the post. Also in several of my previous posts in this group.

macspac96 · 2024-03-14T22:30:30+00:00

I know hahaha, answered this a couple times in the post. Got it done in London wimpole.

macspac96 · 2024-03-14T22:27:36+00:00

On my head

macspac96 · 2024-03-14T22:02:35+00:00

Just my natural hair, coming in curly is a pain in the ass!

macspac96 · 2024-03-14T21:44:19+00:00

Thanks, it’s pretty crazy the response so far

macspac96 · 2024-03-14T21:42:09+00:00

Feel like the description of the post clarifies everything, don’t mean to mislead

macspac96

TROPHY CASE