I’ve maintained a good fitness level for years, but recently I've started gaining weight. Despite my efforts to work out occasionally, I struggle with controlling my eating habits. Often, I feel helpless and only realize I've overeaten after finishing my meals. I've tried strategies like intermittent fasting, but social engagements tend to disrupt my routine. Being an 'all or nothing' person, I find it challenging to find a balance. Do you have any suggestions on how to stay accountable or perhaps ways to adjust this aspect of my personality? TC: 400K #fitness #overweight
Stop being an all or nothing person. You cannot have that mindset if you want to successfully lose weight. If you have to add a meal because you have some social engagement, don’t flip the table. Try to continue your routine the next day.
How old are you? Gets harder I think. I work out 3 times a week and watch what I eat but that just keeps my weight the same. Also, drinking with friends is not doing any favors.
Early 30s
Cardio 2x a week + lifting 2x a week. Once you've been able to maintain this for a few weeks then you should also be able to have the discipline to cut down on your calories. Also if you go for runs you'll realize how fat you're getting and you'll be far more motivated to make a change
Thoughts about going every day, cardio then lifting? Or will it reach plateau doing it so often
It’s hard to optimize for either one if you’re doing everything every day. But ultimately depends on your goal. If you’re just trying to be healthy and maintain an active lifestyle then it’s fine. If you’re trying to gain muscle you have to target muscles to failure in order to grow
Get a gym buddy. It'll help with the consistency and will bring some competition. Stop keeping snacks/munchies at your place. Keep healthy options like fruits/nuts.
Wife buys them. She is disciplined. I suffer with unhealthy food at home.
Like most other things the 80/20 rule works great. Be mindful of what you’re eating 80% of the time and the 20% of the time you have a burger or go out for drinks and dessert won’t matter.
U stupid? That’s not what the 80:20 rule is
U should Google things before calling people stupid. https://www.verywellfit.com/what-is-the-8020-diet-3495281
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Easy solution… workout more