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讨论规则及指引
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-cut out processed sugar
-cut out beer
So I would suggest an app, such as MyFitnessPal for the smartphone. Scan in food barcodes or type in whatever you eat, including sauces and all the extras. It will calculate out you intakes for protein, fats, sugars, fiber, and carbs, etc. Letting you get a good idea of what to change in or out for a better balance in your diet.
If you do what to follow a diet, make sure it's something you can enjoy on a daily basis. The diet can make it easier or harder for you. However, you should never feel like starving if done right.
For most people: Make sure to increase your protein and fiber levels, plus drink plenty of water. Lower your sugars, fats and carbs intake, but still have some in the diet.
A food isn't bad or good, rather it's the balance of nutrition you want. Some foods will make that a lot harder or easier for people.
Drink water with each meal, cutting back on sodas, alcohol, and even fruit juices (natural sugars).
Get in a step counter. You want to walk at least 6000 steps per day. If gaming, get up and move around more during each match. Sitting around idle a lot lowers your metabolism greatly, so you want to get more movement into your lifestyle. Take the dog for a walk daily or some other activity to do, which you can also enjoy. Exercise shouldn't feel like a chore, rather should be enjoyed. So if you like doing sports, swimming, rock climbing, biking, or walking around the beach, park, mall, etc. Find what you like to do regularly to add in the steps.
Don't even bother to go gym or exercise, till after you have worked out you diet and step count. Instead work on your sleep pattern. Go to bed at a certain time and wake up at a certain time, at least 5 out of the 7 days of each week. Count the required amount of sleep time needed depending on your age, between 6 to 10 hours, average adult needs 7-8 hours (for teens 8-10 hours). The body clock will get use to it and reset. Releasing chemicals into the body at those times, giving you a deeper sleep and waking up more refreshed. You will end up burning more fat during your sleep than sitting around.
Add the gym or exercise on top of all of that to build muscle, after you have got rest down. During the resting stage is where your muscles will build and you need good recovery.
Empty calories are normally drinking alcohol or similar drinks. No nutritional value with high calories intake.
Your body needs calories for energy.
Too many calories however leads to getting stored as fat reserves.
Too much sugar then makes the body desire that for quick energy over calories in those fat storage. So it doesn't bother burn off the fat.
Therefore drinks like alcohol and sodas, which are high in calories and sugars will give you a beer gut and lead to easy weight gain, as you can drink a lot of them than your actual body needs.
America got into an obese issue when the soda industry lied and claimed fats make you fat, when instead it's their drink sugars making you hold upon that fat. So products like Coke, created multiple diet cokes, sugarfree coke, and coke zero, etc. Which never actually worked. The fake sugars (sweeteners) are even worst, as they lead the body to crave a real meal and more real sugars, as the body assumes it was going to get it but doesn't.
If you use to drink a lot, your first step to a diet should be just swapping all drinks out for water. Have a glass of water with each meal. You would start losing weight, just from doing that. Then increasing step count would be a gain upon that, etc.
I hear ya my dude, it makes cutting them hard-and that’s not even taking into consideration all the products with added sugar like bread!
If sugar is your issue:
-don’t buy sweets (tell mom, gf, or wife not to buy them)
-if you have them keep them out of sight to avoid temptation and certainly don’t have a designated area (ie a candy drawer).
-look for replacements. Try the fruit dates. They get used a lot in recipes as replacement for sugar and often people will recommend them by themselves as a sweet treat. And it’s fruit so it’s good for you. Sweet potatoes are another good one.
-train yourself to have a designated time to eat, a limited, amount of sweets. Think like a “cheat day” for bodybuilders. So you’d designate Saturday night after dinner as your “sweet time” and have a scoop of ice cream. You’re not only getting the reward but by association (Saturday night is sweets) you can program your brain into only wanting sweets then.
Plus protein typically winds up being more filling than carbs to begin with, given that it takes longer to digest. Course a varied diet is best overall, which is in part why I recommend learning to cook - even if it's something simple and basic to start with - so you can not only cut out the processed crap but also begin traversing on the road to eating better.
Also bad for testosterone too
replace any cokes or sugary drinks with water
and swap out sugar for other things?
increase step count etc