You’ll get a lot of contradictory answers with this question because of two major issues.
There is more than one way to make your scale number go down.
Your scale number going down can be for multiple reasons.
For example, dropping a bunch of body fat is a way of posing weight, but it does not look any different on the scale than losing muscle mass or losing a leg. You can have more healthy recomposition where you drop a bunch of fat slowly over time and gain some muscle but overall lose absolutely no weight on the scale, and you can also gain weight without changing fat but be in a better position.
So what would you aim for? It depends on your goals. Do you want to be jacked? Maybe you have early signs of type 2 diabetes and want to stop it there. Or maybe you just really want to get rid of your skin issues like acne and dermititis.
Nobody benefits from being insulin resistant. That is the state that pushes you towards weight gain, diabetes, heart disease, and many other issues including dementia. Fixing that is a central goal for a lot of people and it actually helps with most other health related goals. If I were starting somewhere that is where I would probably try to start.
That said, if you have very little muscle that may be better to work on.
Basically I have a gut which I want to get rid of (Ik you can’t spot reduce sadly). I don’t want to get super jacked I just want to lose this guy and get muscle. And avoid diabetes since it runs in my family.
I’ve currently been working on muscle more since my job thankfully has a gym I do strength there two days a week and walk/run 3
First, adding muscle is a fantastic way to go. Muscle burns energy and new muscle is not insulin resistant, so it lowers your overall insulin resistance. This is key to liberating fat and burning it for energy.
The other big key is diet. Your current diet is overwhelming your body’s ability to burn without storing as fat. This means you are gaining body fat and this will get worse over time. Gaining muscle can help a fair bit but your existing muscle tissue along with other things like fat cells and other organs are all at the point of damage from high sugar levels in your diet. The fact that you can make yourself go to the gym is great, it means you have caught this before it has gotten too bad.
So to make progress on your diet you probably need to do a couple of things. First is check for other symptoms like swelling around the jawline, fat build up over the spine between your shoulders, rash and skin discolouration, pale gums and lips, and any sort of weakness in nails and hair. These are all potential indicators of an acute deficiency and may need medical support. That said, all of these are generally helped by dietary work, so if nothing massive is presenting like a goiter or anaemic gums you should probably just move forward with diet and reevaluate later.
So what to eat. The biggest problem seems to be sugar, followed by the sugar/fat/salt hyper palatable mix, then hyper processed, and lastly problematic plants. If you eat meat, which I would strongly recommend, then paring everything down to very simple meals is the best option. A kilogram of meat per day is a reasonable base for basically everyone. If you start there and can make it a week without anything else you will have a good starting point for completing an exclusion diet. If you can’t jump directly to that then dropping out the worst items is a good step.
Dropping the worst means getting rid of the most packaged and insane foods, like cakes that last 6 months on the shelf or items with ingredients lists longer than The Art of War. If you keep eating sugars but they are in simple forms, for example honey or while fruit, you will avoid most of the worst stuff. It would also be good to learn more about cooking meat properly, so learn how to fry steak, cook chicken wings, and maybe roast a leg of pork. Learn to make basic stuff that tastes good and you will find reducing other crap easier.
Ultimately trying to hit numbers of grams of fat, protein, and carbs is a losing game. You don’t know all the internal systems you have and how they allocate energy, but you do have a handy system they operate with, hunger. We should fix your hunger to make it work properly and that is what the above is for. You have simple foods, your body learns what they provide, your hunger becomes more accurate for what you need.
Once your hunger works properly you will do something like work out and you will feel more hungry in the day or two following it. Then chasing numbers won’t be needed at all and you can relax.
I think LF Energy published a report on how open source is more sustainable. Although, I don’t quite remember the details of the report, it was more focused on sustainable projects not linux and such. If you are interested you can find more studies that explore the idea more quantitatively.
YSK that the ~Qin dynasty Great Wall isn't the tourists' great wall, which was built under the Ming dynasty in the 14th century CE (as reflected in part 5 of the chart) and resides in a completely different province (PRC equivalent of a USA state).
It’s hard for most people to eat and drink under 1500 calories a day. Are you saying you’re having issues getting up to 1500 calories a day?
Eggs are the cheapest and most perfect protein you can get. Just eat loads of those (around 80 calories an egg) and do some spinach or kale and bell peppers as well. That will cover your veggies and your protein. Then you can fill the rest out with a bit of rice or oatmeal. All of that listed is pretty super cheap.
To your other quaestion- no, you do not need to eat an extra 500 calories if you burn an extra 500 if weight loss is your goal. Eating too little calories (like less than 1200, depending on sex and height) makes your body try to keep your fat and will start removing your muscle in order to make your body have less upkeep. That’s really bad. However, if your body knows it’s getting more calories than that, and that your having to use a lot of your muscles (burning 500 extra calories per day) it will burn off the fat reserves and try to maintain the muscle you keep using.
If you were the artist/label and Olympics asked to use your music. You’d say, “What?!?!” And the beat would bounce quicker than your ass letting loose of that latest burrito from Taco Bell.
I’m from the US and I live in Germany, studying German (nothing to do with English). I once had a professor who was from 12 miles away from me and who went to the elementary school my mother taught at.
There are a lot of good suggestions in this thread, one thing to note is that too much change too fast is a recipe for failure. Whatever you do, make sure it’s manageable. For each change, ask yourself whether it can become a permanent habit for you. This is the only way to sustain it enough to achieve your goals. It could help to write down good ideas, and try them one week or month at a time.
plants produce a literally electrical voltage across cell membrane when collecting sunlight. The solar panel is very much a technological copy of plant leaves.
biology can be incredibly efficient sometimes. storing information in DNA takes just about 40-50 atoms per bit, and DNA is about 2.5 nm in diameter. For comparison, the finest structures in modern computers are 3-5 nm in size.
since powering the whole thing is incredibly important, animals have one specialized cell (mitochondria) inside every normal cell, simply for the purpose to convert the energy from sugar into a usable form. Plants have two of these specialized cells, with the other one’s job being simply to collect sunlight and turn it into usable energy. That, in my opinion, makes them more advanced than animals. ;-)
They never really pulled out of the suicide run, she full throttled into it in an attempt to maintain enough velocity to escape the gravity well on the other side.
“I sure hope you were exaggerating about those odds Tuvok!”
I feed my local crows peanuts most every day, but as much as they love peanuts they will abandon them instantly to go harass a hawk for an hour if it shows up while they’re eating.
On the other hand, they will stand there looking at the peanuts forlornly if a squirrel shows up to eat them instead. And a single bluejay can chase off the whole pack if it’s feeling particularly feisty. Crows is weird.
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