I'm brainstorming some topics for the next few weeks of Walk With Me topics, what should I cover? Would love to hear your thoughts! 👇👇 Also, don't forget to sign up for BFL Monthly if you haven't yet, new issue comes out on Thursday this week!
One of the things (to my comment below) that still challenge me are holidays, vacations, and travel. Basically, I find it very difficult to stick to my discipline, healthy habits, and exercise when I travel, when I am "celebrating," and whenever forces around me take me out of my typical healthy weekly patterns and habits. I have the routine times nailed down! Its those period of time that take me out of my normal rhythms that are the most challenging. I'll take any suggestions you have on this topic.
Another situation that is challenging to me, is the period of time following a significant departure from my normal eating discipline (again, refer to my Memorial Day barbecue comment below). On days that I am really sticking with the program, I feel like I have momentum, and I feel like I have a lot to lose by straying, so I typically stay on plan for those days and feel very good about that. But those few days where I stray from the program, I feel like I am more vulnerable for the balance of the day because once off the program, I often feel like its more "OK" to stay off the program for the rest of the day. Or more to the emotional point, I spend the balance of that day "hiding" from the program, or not thinking about my discipline. I would not call it a binge, but I eat enough on these "stray away" days that it takes me a couple of days afterward to offset those, lets call them "Splurge" days. Thoughts?
Maintaining. I'm currently maintaining and I find it much harder to maintain than diet. Did your weight fluctuate much from your lowest weight when you stopped your diet?
John - I actually have a few good older videos that cover some of these topics! The best advice though to the latter part of the comment in regards to taking time to get back into it and having that feeling of 'hiding' (dealt with this a TON) is to just allow yourself to enjoy your party or event and just mentally plan in advance for it. The few days of lost progress aren't a big deal in the bigger picture of your weight loss. That 2 days to get back to 'even' during a period of months or years are insignificant and allowing that mental 'break' for a day can even have a bigger positive impact for adherence than the few days you might lose. Positives out weight the negatives! That being said, you can enjoy yourself and let loose with a bit of strategy. It's gotten so much better for me over time to have those 'fun' days and feel mentally relaxed but not really be detrimental towards my progress or maintenance. This one covers some tips for BBQ's/Parties: ruclips.net/video/TuzZhsKYhO8/видео.html and this video ( ruclips.net/video/5m0BHaAaohc/видео.html ) covers some tips during travel. Hope these helps! These videos are so old and the topic is so important I might figure out something soon and revisit the issues. You're getting there though! All this stuff just gets better with practice and it seems like you're doing a good job staying mentally present with the issue. Keep it up!
Paralysis by analysis... what a great term. This is me! I call myself an info junkie and I start reading and looking at things and anywhere you can find things that contradict so then I become overwhelmed. Thanks for that
I actually heard that one from a coworker for something unrelated but it fit so well for that overwhelming feeling from trying to research, especially for weight loss and health related things. Glad to hear it resonated for someone else as well, you're definitely not alone! Always best for me to just try and keep things as mentally simple as possible. Thanks for the support!
To me aswell... i'm getting a ton of info on the subject and i'm telling myself, monday is the day! But then I have something not in the right place and I start the day after... and again, ... and again... overthinking things...
Thanks so much! Always means a lot to hear, I've been working hard (and having a blast) at the videography work and focusing on the higher quality and production. Glad you enjoyed the tips too! I'm excited to have a link to share for everyone starting that covers my exact step by step recommendation for everybody starting. :)
Thank you! These videos are inspiring. Can you share your habits with sticking to workouts, maybe how you handled withdrawals from the stuff your body was so used to eating before?
I'll definitely keep this one in mind and think on it! Short answers for now though, I usually just make sure to plan and prepare as much as possible to allow the time and environment to make it as easy as possible to stick to my workout schedule, and to avoid the withdrawals I'd recommend changing those habits and foods very very slowly. Hope this helps but I'm definitely keeping this in mind for a possible video!
My problem at the moment has been massive change to my shift work life. Weeks of solid nightshifts have thrown everything and I've reverted back to my fast food easy self. Really disappointed in myself for it to be honest... I had just cracked double digits on the sales for the first time in 10 years and now I'm too scared to jump back on and look! 😔
There are a few good topics in there I think! Definitely struggled with a lot of similar things, had a ton of several month backslides from the same issues. I'll be thinking on this for some potential episode(s) but in the short term for you, you've gotta bite the bullet and jump back on that scale! It's an embarrassing and almost shameful feeling (for me it was at least), but the quicker you get it done and over with the quicker you can stop any further damage or lost progress. And as far as getting on track with the new schedule, it's all about planning and preparation, especially with your food! Hope this helps, thanks for watching and supporting!
I think something on working nights would be great. I work at night and I never seem to have the energy to workout. I get off at 7 am and go straight to sleep and wake up right before time to go back to work at 7 pm. I'm always EXHAUSTED. So a show on how night workers can meal plan, when to eat, how to squeeze in a workout (or find the energy to) would be great! I know sleep is key to weight loss, but I seem to never get enough with the way I work.
The night shifts can definitely make things a bit more difficult, but all the same strategies will still apply for you! It's just a matter of making time for the important things. (getting proper sleep, making time for a bit of exercise in the schedule, setting aside an hour for meal prep for the week) I typically work from 6AM-8PM so it's during the day but also a pretty grueling schedule, I totally get where you're coming from. Just make sure to put emphasis on your sleep and your diet first and foremost, and get in as much exercise as you're able. Quick workouts during the tough days are still better than nothing. Even 10-20 minutes of workout might seem like not enough but if that's all you can fit just go for it instead of skipping completely. Meal prep is also so helpful for busy schedules. Hope this helps, hang in there and keep working on it!
There is no perfection. But there is beauty in the breakdown, the effort, and in the incremental improvement. I had a huge Memorial Day barbecue dinner yesterday. But this morning, I am back on it. Morning run, sugar free iced tea at work, and preset portion of protein and a fiber at lunch. Balanced, portion controlled dinner with no snacks afterward. Here we go!
That's the perfect way to handle a situation like this! Similar to how I approach it most of the time as well. I let myself enjoy whatever/however much I want (and mentally plan/decide to allow it) and then I resume the usual schedule immediately after the holiday/bbq/party is done. Great strategy for everyone to see!
I started watching your channel. I’ve struggled and lost and regained several times over a couple decades. I really like your channel. It’s refreshing and you’re very good at this. I would like to make a comment and ask a question. First, I too quit soda. I had a Coca Cola 2 liter or more a day habit. I quit that and never looked back. It’s a huge win. I do occasionally drink a Coke Zero, but it’s a chemical filled treat and not a regular thing for me. While I would tend to agree that you should avoid fad diets, I do think it’s okay to restrict certain things. For example, dairy is a problem for me as I get older and it’s a lot of calories. I think cutting dairy isn’t that different from cutting soda. I think it’s ok as last night as you are doing it for good reasons and not to follow a fad diet or someone else’s suggestions. What are your thoughts, maybe a good video topic?
I can definitely agree with that idea of avoiding or restricting specific types of foods depending on what works best or doesn't work in your life. I think a lot of people banish certain things because of the fad diets like you said or because 'diet culture' says they're supposed to, when in reality a lot of those foods are perfectly okay for most people. I've actually been in a similar boat with dairy myself these past few months, it's just so high in calories and I'm finding it not 'worth it' more and more now. As long as you have a good understanding as to why and are okay with restricting that food without it pushing you off the edge of your diet, I think that's a really great way to adapt and stay on track. I've talked about this somewhat indirectly before but I'll definitely keep this in mind to see if I have any more talking points for a video. Thanks for sharing your input on this and welcome to the community! :)
Immensely helpful tips. Sadly I achieved all my fitness goals some 10 years ago and let things slide. Not sure why and it does not matter but getting back to it 10 years later is tough, thus your motivation is helpful. Enjoyed your video on apps you use, they are so helpful! In terms of motivation and accountability..... do you have any suggestions for apps or services that will text you reminders to workout, get steps in and stick to diet (even pester 🙃). Maybe even requires you to respond?.... Ifor one would pay for this as I find the more reminders seem to keep me on course. As always THANKS for the time and quality you put in to these!
This would make for a great all in one app! Someone should get to working on that. :) I really like the 'Weight Diary' app on iOS for my weight tracking, one of my favorite things is that it gives you a notification every morning to weigh in, so it helps me remember and almost forces me to use it every day. Most phones will have the step calculators built in already too, not sure if they do notifications though. I'm also pretty sure that MyFitnessPal for calorie tracking will give you notifications and reminders about how many calories you have eaten or have left that day. Be sure to check out all of these! Not exactly what you're looking for but someone should totally make an app that does all of this! Thanks so much for the support, so glad to hear the videos are helpful for you!
Hello! I'm new to your channel and I'm finding your advice really helpful with my weight loss journey and my overall mindset throughout the process. Thanks so much for sharing! However, I'm still struggling with emotional binge eating and just eating when I'm bored. As a result I keep yo-yoing and it makes me discouraged. Overall, it's just a really difficult habit for me to break and I was wondering if you had any tips?
That's a tough one! I feel like I've covered this topic really indirectly quite a bit throughout a bunch of videos on the channel but I do have one that's recent that covers different ways to prevent over-eating: ruclips.net/video/KkONkh3nqwc/видео.html Really good practical strategy and tips in that one but I know the bigger hurdle here is probably the mental side of things. I'm going to think on this some more though and hopefully come up with a new episode on the topic! Really common and big problem, I'm having a tough time thinking about how to word everything in a short comment, haha. Preparation though (mentally prepared breaks, preparing and prepping food) has a big impact on this for me. I'll think on this some more and get back to you in video form! Hopefully this was enough for now to get some good things started. Welcome to the channel and the community though, glad to have you!
Thanks very much! These are some great tips that I could start implementing. It'll hopefully help with my overeating. I'm really looking forward to watching future content from you! :)
Again, another great informative virtual clap on backs. So my thanks. Think it would be tough keeping track of the calories given how complicated meals can be? Yet I am continually made more aware of just how frightening some foods are. Yet figured that you would soon be able to learn of those that work for you. My problem is money, not in work at the moment, I’m having to go for an easy or simple Meal solution that might not break the bank. Also variety is then a bigger problem. So will work on some new recipes that might fix This and still be healthy for me... As for your your next subject, why not some food combo suggestions that you think might be worth passing on? Thank you 🙏🏻 and I’m a hug person so 🤗
The calorie tracking can be tough when you're first starting off, but once you get the hang of things it's incredibly easy! Just takes a bit of practice, and the more you practice the less frightening different types of foods become. Money definitely isn't an issue either! Beans, oats, & peanut butter are all incredible values for cost per calorie! Big budget cooker myself the last few years saving up and recovering from our cross country (4000km) move in 2016. I've got a big playlist with a lot of different recipes on the channel for a few foods I enjoy, you should check them out when you get the chance! :)
I have a question for you. I do my best to track calories the best I can but my problem is...soup. I make a big pot every week, and have a bowl for lunch each day. It's almost always either bean or lentil with veggies and the tiniest amount of meat. I have no idea how to figure out the calories. Any tips? Keep up the good work.
This would make a great episode for the new 'low calorie cooking basics' series I just started with yesterday's video! Typically though, you want to weigh out and track all of the ingredients before you make it, then figure out the total weight of the finished product to divide into portions. Then however many portions you get (let's just say 5 bowls for the batch) you'd just divide the totals of all of those ingredients by 5 and get your total per bowl. You can actually add the whole big pot to MyFitnessPal, and every day just add 1/5 of the pot and it'll do the math for you. I'll definitely have to revisit this for a video to share for everyone and explain better. Hopefully this makes sense though. :)
To be honest, I haven’t really done enough research to have a strong or educated opinion on this. Maybe this is something I’ll keep in mind and look into for the future!
Thank you, I get motivated then the weight loss plateau’s then struggle to carry on. Weight creeps back up. Ok thank you I will back track through the older stuff.
Do you have any tips on getting a more accurate TDEE estimation? I am eating below the calculators estimation of TDEE even using sedentary and the weight loss is barely there. 5'9, 260 lbs, 33, male. I have been off and on diets several times in the last two years and am assuming I have some metabolic adaptation, but not sure how to figure out where I need to be.
Are you eating right at your TDEE level or using it to set your calorie deficit goal? Aiming for 500 calories less than that if you're tracking accurately will yield 1lb of weight loss per week. You could increase the deficit a bit further or do so by adding in more cardio. Generally though for a more accurate TDEE estimate you just need to experiment and test for yourself because everyone will be a bit different. If you're calorie goal is set right your TDEE might just be a bit under your calculation previously. Keep working on it though, it gets easier over time! :)
Oooh, that's a tough one! If you know you've been accurate with your tracking I would probably just add in a bit more cardio or potentially lower your calories a bit further. Hold off on changing the calories first if you can, test and see how things go for a few weeks with just one change at a time. 👍 Hang in there!
@@joshfenn I started 06/25/2018 at 271.4 and have been stuck at 260-262 for the last 3 weeks. I eat the same meals every mon-fri so that should be fairly accurate, but weekends are tougher. Seems like it is way too early to plateau, but I will keep adding more cardio. Do you think LISS or HITT would be better? Still lifting 3-4 times a week.
You're probably just settling in past that initial flush of quick weight loss from the beginning stages. Not sure if you've been bouncing around between 260 and 262 but you should be seeing 1-2lbs of weight loss every week so it's not that far off if you're down 2lbs over 3 weeks. I wouldn't worry quite yet. Another thing to consider too, your TDEE does lower as your weight does so you may need to continue to adjust as the scale changes. I personally prefer LISS cardio but both have benefits so I would just go with whichever you prefer or have time for. Hope this helps!
I'm brainstorming some topics for the next few weeks of Walk With Me topics, what should I cover? Would love to hear your thoughts! 👇👇 Also, don't forget to sign up for BFL Monthly if you haven't yet, new issue comes out on Thursday this week!
Forgot the link for the newsletter! Sign up here: www.beardedfatloss.com/signup
One of the things (to my comment below) that still challenge me are holidays, vacations, and travel. Basically, I find it very difficult to stick to my discipline, healthy habits, and exercise when I travel, when I am "celebrating," and whenever forces around me take me out of my typical healthy weekly patterns and habits. I have the routine times nailed down! Its those period of time that take me out of my normal rhythms that are the most challenging. I'll take any suggestions you have on this topic.
Another situation that is challenging to me, is the period of time following a significant departure from my normal eating discipline (again, refer to my Memorial Day barbecue comment below). On days that I am really sticking with the program, I feel like I have momentum, and I feel like I have a lot to lose by straying, so I typically stay on plan for those days and feel very good about that. But those few days where I stray from the program, I feel like I am more vulnerable for the balance of the day because once off the program, I often feel like its more "OK" to stay off the program for the rest of the day. Or more to the emotional point, I spend the balance of that day "hiding" from the program, or not thinking about my discipline. I would not call it a binge, but I eat enough on these "stray away" days that it takes me a couple of days afterward to offset those, lets call them "Splurge" days. Thoughts?
Maintaining. I'm currently maintaining and I find it much harder to maintain than diet. Did your weight fluctuate much from your lowest weight when you stopped your diet?
John - I actually have a few good older videos that cover some of these topics! The best advice though to the latter part of the comment in regards to taking time to get back into it and having that feeling of 'hiding' (dealt with this a TON) is to just allow yourself to enjoy your party or event and just mentally plan in advance for it. The few days of lost progress aren't a big deal in the bigger picture of your weight loss. That 2 days to get back to 'even' during a period of months or years are insignificant and allowing that mental 'break' for a day can even have a bigger positive impact for adherence than the few days you might lose. Positives out weight the negatives! That being said, you can enjoy yourself and let loose with a bit of strategy. It's gotten so much better for me over time to have those 'fun' days and feel mentally relaxed but not really be detrimental towards my progress or maintenance. This one covers some tips for BBQ's/Parties: ruclips.net/video/TuzZhsKYhO8/видео.html and this video ( ruclips.net/video/5m0BHaAaohc/видео.html ) covers some tips during travel. Hope these helps! These videos are so old and the topic is so important I might figure out something soon and revisit the issues. You're getting there though! All this stuff just gets better with practice and it seems like you're doing a good job staying mentally present with the issue. Keep it up!
Paralysis by analysis... what a great term. This is me! I call myself an info junkie and I start reading and looking at things and anywhere you can find things that contradict so then I become overwhelmed. Thanks for that
I actually heard that one from a coworker for something unrelated but it fit so well for that overwhelming feeling from trying to research, especially for weight loss and health related things. Glad to hear it resonated for someone else as well, you're definitely not alone! Always best for me to just try and keep things as mentally simple as possible. Thanks for the support!
To me aswell... i'm getting a ton of info on the subject and i'm telling myself, monday is the day! But then I have something not in the right place and I start the day after... and again, ... and again... overthinking things...
We golfers use the phrase when we try to over complicate things.
Such good tips. I love the quality of your videos.
Thanks so much! Always means a lot to hear, I've been working hard (and having a blast) at the videography work and focusing on the higher quality and production. Glad you enjoyed the tips too! I'm excited to have a link to share for everyone starting that covers my exact step by step recommendation for everybody starting. :)
I need a reboot. I am happy to see you back. I look forward to getting caught up.
Always here and around if you need me, enjoy catching up on the videos and thanks for the support as always!
Thank you! These videos are inspiring. Can you share your habits with sticking to workouts, maybe how you handled withdrawals from the stuff your body was so used to eating before?
I'll definitely keep this one in mind and think on it! Short answers for now though, I usually just make sure to plan and prepare as much as possible to allow the time and environment to make it as easy as possible to stick to my workout schedule, and to avoid the withdrawals I'd recommend changing those habits and foods very very slowly. Hope this helps but I'm definitely keeping this in mind for a possible video!
My problem at the moment has been massive change to my shift work life. Weeks of solid nightshifts have thrown everything and I've reverted back to my fast food easy self. Really disappointed in myself for it to be honest... I had just cracked double digits on the sales for the first time in 10 years and now I'm too scared to jump back on and look! 😔
There are a few good topics in there I think! Definitely struggled with a lot of similar things, had a ton of several month backslides from the same issues. I'll be thinking on this for some potential episode(s) but in the short term for you, you've gotta bite the bullet and jump back on that scale! It's an embarrassing and almost shameful feeling (for me it was at least), but the quicker you get it done and over with the quicker you can stop any further damage or lost progress. And as far as getting on track with the new schedule, it's all about planning and preparation, especially with your food! Hope this helps, thanks for watching and supporting!
zorrilnz I work night shift all the time and I make 2-3 different easy meals to have in advance
I think something on working nights would be great. I work at night and I never seem to have the energy to workout. I get off at 7 am and go straight to sleep and wake up right before time to go back to work at 7 pm. I'm always EXHAUSTED. So a show on how night workers can meal plan, when to eat, how to squeeze in a workout (or find the energy to) would be great! I know sleep is key to weight loss, but I seem to never get enough with the way I work.
The night shifts can definitely make things a bit more difficult, but all the same strategies will still apply for you! It's just a matter of making time for the important things. (getting proper sleep, making time for a bit of exercise in the schedule, setting aside an hour for meal prep for the week) I typically work from 6AM-8PM so it's during the day but also a pretty grueling schedule, I totally get where you're coming from. Just make sure to put emphasis on your sleep and your diet first and foremost, and get in as much exercise as you're able. Quick workouts during the tough days are still better than nothing. Even 10-20 minutes of workout might seem like not enough but if that's all you can fit just go for it instead of skipping completely. Meal prep is also so helpful for busy schedules. Hope this helps, hang in there and keep working on it!
There is no perfection. But there is beauty in the breakdown, the effort, and in the incremental improvement. I had a huge Memorial Day barbecue dinner yesterday. But this morning, I am back on it. Morning run, sugar free iced tea at work, and preset portion of protein and a fiber at lunch. Balanced, portion controlled dinner with no snacks afterward. Here we go!
That's the perfect way to handle a situation like this! Similar to how I approach it most of the time as well. I let myself enjoy whatever/however much I want (and mentally plan/decide to allow it) and then I resume the usual schedule immediately after the holiday/bbq/party is done. Great strategy for everyone to see!
I agree. On a side note, your uploads have jumped up in production. :)
So glad to hear that! Been really working hard and upping the production value, thanks so much for the support!
I started watching your channel. I’ve struggled and lost and regained several times over a couple decades. I really like your channel. It’s refreshing and you’re very good at this. I would like to make a comment and ask a question. First, I too quit soda. I had a Coca Cola 2 liter or more a day habit. I quit that and never looked back. It’s a huge win. I do occasionally drink a Coke Zero, but it’s a chemical filled treat and not a regular thing for me. While I would tend to agree that you should avoid fad diets, I do think it’s okay to restrict certain things. For example, dairy is a problem for me as I get older and it’s a lot of calories. I think cutting dairy isn’t that different from cutting soda. I think it’s ok as last night as you are doing it for good reasons and not to follow a fad diet or someone else’s suggestions. What are your thoughts, maybe a good video topic?
I can definitely agree with that idea of avoiding or restricting specific types of foods depending on what works best or doesn't work in your life. I think a lot of people banish certain things because of the fad diets like you said or because 'diet culture' says they're supposed to, when in reality a lot of those foods are perfectly okay for most people. I've actually been in a similar boat with dairy myself these past few months, it's just so high in calories and I'm finding it not 'worth it' more and more now. As long as you have a good understanding as to why and are okay with restricting that food without it pushing you off the edge of your diet, I think that's a really great way to adapt and stay on track. I've talked about this somewhat indirectly before but I'll definitely keep this in mind to see if I have any more talking points for a video. Thanks for sharing your input on this and welcome to the community! :)
Great tips. Thx
Happy to share!
Immensely helpful tips.
Sadly I achieved all my fitness goals some 10 years ago and let things slide. Not sure why and it does not matter but getting back to it 10 years later is tough, thus your motivation is helpful.
Enjoyed your video on apps you use, they are so helpful! In terms of motivation and accountability..... do you have any suggestions for apps or services that will text you reminders to workout, get steps in and stick to diet (even pester 🙃). Maybe even requires you to respond?....
Ifor one would pay for this as I find the more reminders seem to keep me on course. As always THANKS for the time and quality you put in to these!
This would make for a great all in one app! Someone should get to working on that. :)
I really like the 'Weight Diary' app on iOS for my weight tracking, one of my favorite things is that it gives you a notification every morning to weigh in, so it helps me remember and almost forces me to use it every day. Most phones will have the step calculators built in already too, not sure if they do notifications though. I'm also pretty sure that MyFitnessPal for calorie tracking will give you notifications and reminders about how many calories you have eaten or have left that day.
Be sure to check out all of these! Not exactly what you're looking for but someone should totally make an app that does all of this! Thanks so much for the support, so glad to hear the videos are helpful for you!
You're a huge motivation.
Happy to help and share any way I can, thanks so much for watching and supporting!
New subbie! Great content and awesome intro! Congrats on your weight loss
That's so awesome, welcome to the community!! :)
Hello! I'm new to your channel and I'm finding your advice really helpful with my weight loss journey and my overall mindset throughout the process. Thanks so much for sharing! However, I'm still struggling with emotional binge eating and just eating when I'm bored. As a result I keep yo-yoing and it makes me discouraged. Overall, it's just a really difficult habit for me to break and I was wondering if you had any tips?
That's a tough one! I feel like I've covered this topic really indirectly quite a bit throughout a bunch of videos on the channel but I do have one that's recent that covers different ways to prevent over-eating: ruclips.net/video/KkONkh3nqwc/видео.html
Really good practical strategy and tips in that one but I know the bigger hurdle here is probably the mental side of things. I'm going to think on this some more though and hopefully come up with a new episode on the topic! Really common and big problem, I'm having a tough time thinking about how to word everything in a short comment, haha. Preparation though (mentally prepared breaks, preparing and prepping food) has a big impact on this for me. I'll think on this some more and get back to you in video form! Hopefully this was enough for now to get some good things started. Welcome to the channel and the community though, glad to have you!
Thanks very much! These are some great tips that I could start implementing. It'll hopefully help with my overeating. I'm really looking forward to watching future content from you! :)
This is very helpful. Thanks. 👍
Of course! Thanks for the support as usual. :)
Again, another great informative virtual clap on backs. So my thanks.
Think it would be tough keeping track of the calories given how complicated meals can be?
Yet I am continually made more aware of just how frightening some foods are.
Yet figured that you would soon be able to learn of those that work for you.
My problem is money, not in work at the moment, I’m having to go for an easy or simple
Meal solution that might not break the bank.
Also variety is then a bigger problem. So will work on some new recipes that might fix
This and still be healthy for me...
As for your your next subject, why not some food combo suggestions that you think might be worth passing on?
Thank you 🙏🏻 and I’m a hug person so 🤗
The calorie tracking can be tough when you're first starting off, but once you get the hang of things it's incredibly easy! Just takes a bit of practice, and the more you practice the less frightening different types of foods become. Money definitely isn't an issue either! Beans, oats, & peanut butter are all incredible values for cost per calorie! Big budget cooker myself the last few years saving up and recovering from our cross country (4000km) move in 2016. I've got a big playlist with a lot of different recipes on the channel for a few foods I enjoy, you should check them out when you get the chance! :)
I've watched this one a few times
I hoped this one would be a good resource to come back to when I made it! :)
I have a question for you. I do my best to track calories the best I can but my problem is...soup. I make a big pot every week, and have a bowl for lunch each day. It's almost always either bean or lentil with veggies and the tiniest amount of meat. I have no idea how to figure out the calories. Any tips? Keep up the good work.
This would make a great episode for the new 'low calorie cooking basics' series I just started with yesterday's video! Typically though, you want to weigh out and track all of the ingredients before you make it, then figure out the total weight of the finished product to divide into portions. Then however many portions you get (let's just say 5 bowls for the batch) you'd just divide the totals of all of those ingredients by 5 and get your total per bowl. You can actually add the whole big pot to MyFitnessPal, and every day just add 1/5 of the pot and it'll do the math for you. I'll definitely have to revisit this for a video to share for everyone and explain better. Hopefully this makes sense though. :)
Do you put any stock in eating styles for body types? (Meso, endo, etc)
To be honest, I haven’t really done enough research to have a strong or educated opinion on this. Maybe this is something I’ll keep in mind and look into for the future!
Sorry it’s 5 years later, do you have a motivation help video etc.
I’ve got quite a few, should be able to find them looking through the older videos around this one!
Thank you, I get motivated then the weight loss plateau’s then struggle to carry on. Weight creeps back up. Ok thank you I will back track through the older stuff.
Do you have any tips on getting a more accurate TDEE estimation? I am eating below the calculators estimation of TDEE even using sedentary and the weight loss is barely there. 5'9, 260 lbs, 33, male. I have been off and on diets several times in the last two years and am assuming I have some metabolic adaptation, but not sure how to figure out where I need to be.
Are you eating right at your TDEE level or using it to set your calorie deficit goal? Aiming for 500 calories less than that if you're tracking accurately will yield 1lb of weight loss per week. You could increase the deficit a bit further or do so by adding in more cardio. Generally though for a more accurate TDEE estimate you just need to experiment and test for yourself because everyone will be a bit different. If you're calorie goal is set right your TDEE might just be a bit under your calculation previously. Keep working on it though, it gets easier over time! :)
@@joshfenn I am eating 700-900 below TDEE (depending on calculator). Right now I am even 340 below BMR.
Oooh, that's a tough one! If you know you've been accurate with your tracking I would probably just add in a bit more cardio or potentially lower your calories a bit further. Hold off on changing the calories first if you can, test and see how things go for a few weeks with just one change at a time. 👍 Hang in there!
@@joshfenn I started 06/25/2018 at 271.4 and have been stuck at 260-262 for the last 3 weeks. I eat the same meals every mon-fri so that should be fairly accurate, but weekends are tougher. Seems like it is way too early to plateau, but I will keep adding more cardio. Do you think LISS or HITT would be better? Still lifting 3-4 times a week.
You're probably just settling in past that initial flush of quick weight loss from the beginning stages. Not sure if you've been bouncing around between 260 and 262 but you should be seeing 1-2lbs of weight loss every week so it's not that far off if you're down 2lbs over 3 weeks. I wouldn't worry quite yet. Another thing to consider too, your TDEE does lower as your weight does so you may need to continue to adjust as the scale changes. I personally prefer LISS cardio but both have benefits so I would just go with whichever you prefer or have time for. Hope this helps!
yo, did you erase my comment ???
I didn't see anything come through, feel free to post again!
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2 L OF MOUNTAIN DEW!!!!!!!!!!!!!!!!!!!!!!!!!!
I know! So insane to think about now, i didn’t drink any water on a day to day basis either.