I can't keep the weight off.
I try to diet(caloric deficit) and it works great, feel great, but after 1 - 2 months the cravings become unmanageable. Not necessary cravings for junk food but just needing to binge eat. It's like my body wants refill on all the calories lost. It doesn't want to accept the new weight. The more i lose the more i binge. I can only ignore the cravings for so long before i'm thinking about food 24/7 that's no way to live.
Within a week or two i basically gained everything back i dieted 1-2 months for.
Last time was the third time i tried to get lean and every time it's the same issue now i'm already back to pre-diet fat% levels. It's demotivating.
What should i do?
ok
thanks for the bump
You are addicted to food dude. That is the issue here. Just fast and regularly check out fasting thread here.
I have done a 3 day water fast.
Probably ate 10k calories on the 4th day.
It is. I literally feel like i'm on starvation 24/7. constantly thinking about food.
Not me
I will do more cardio
What exactly do you take daily and how much grams?
i try to take 25 grams of magnesium chloride a day.
five grams of magnesium chloride is equal to 600 mg of elemental magnesium which is how the recommended daily amount is calculated.
600 mg of elemental magnesium is considered the RDA, but all the RDA's are notoriously way too low and the FDA has said the reason why they do this is because they are afraid people will poison them selves if they put more accurate RDA's on the nutrition information. meaning they are intentionally depriving people of nutrients.
it is estimated that super atheletes need ATLEAST three times the RDA of magnesium, and theraputic affects of magnesium have been observed up to 3g of elemental magnesium .
25 grams of magnesium chloride is equal to 3g of elemental magnesium.
researching this as we speak. I didn't know that. thanks bro
An hour a day is a good start yeah. will do it
You're right, after thinking about it i realised i'am not eating that much fiber rich foods.
not only will not having fibre in your stomach cause you stomach to not be full of volume, which will make you not feel full.
but also, by eating refined sugars and carbs without the presence of fibre, and causing this neurotoxic chemical to be released, this makes you anxious, and a common coping mechanism for anxiety is snacking because that releases dopamine and seratonin.
incidentally, potassium, sodium, and especially magnesium, allieviate anxiety.
also, your bodies probiotics primarily feed on fibre, so if you aren't eating enough fibre, then your probiotics swim up your intestines into your stomach, and start consuming sugar and carbohydrates, and then they reproduce like crazy, and this causes your hormones and digestive system to go crazy, and this might also explain why you eventually get intense cravings that you can't deny, your body is just desperate for fibre.
Thanks for taking the time to write this out it's all new information to me. I will actively start including more fiber in my diet
no problem cutey
don't forget what i said about about the bodys cells, fasting, and glucose.
get more fibre and also buy some magnesium chloride, potassium bicarbonate, and lick more salt (the shit you hear about the dangers of consuming too much salt is largely misinformation and actually alot of people dont' get enough salt especially if they are working out)
Yes sir
the measurements i gave (25 grams) are for magnesium chloride powder, not liquid.
its gonna taste like shit by the way, like so bad it will literally taste better if you cut it with coffee hahaha, just like pour a little bit in it into water or what ever and pick away at it through out the day. or take less then 25 grams, like 10 grams to start.
i go to the sauna to help me drink that magnesium, it helps me be thirsty enough that i can manage drinking that much gross liquid.
someone said its like super salty water but without the satisfaction of salt lolol
why not take the magnesium pills?
way more expensive but if you really want to do that go ahead, you could also put magnesium chloride in pills your self.
Just bought 1kg of magnesium chloride powder
Good Boy.
is the underlying cause the singular vasoconstrictor that you are having by taking salt? or is it the lack of vassodialators that you are not taking like magnesium, niacin, arginine, vitamin c, citruline, coenzyme q10, and omega fatty acids?
also there are preservatives in foods like pizza, chinese food, mexican food, canned soups, etc.
plus you could have a genetic abnormality.
nutrition is never simple.
>the shit you hear about the dangers of consuming too much salt is largely misinformation
Bullshit, table salt is a vasoconstrictor. It causes your cells to temporarily absorb more water, which increases their size. This places pressure on your blood vessels, increasing blood pressure. I have hypertension, and when I eat even moderately high sodium foods it makes me feel sick. Now granted I'm probably more sensitive to it than most, and I've become more sensitive to it as I got older. But a lot of other people have hypertension too, so you shouldn't just say it's misinformation. If I eat salty foods like pizza, Chinese food, Mexican food, canned soups, etc I just feel awful. But if I make my own low sodium versions I feel fine.
take 3000 mg of niacin a day
take between 1600 - 3000 mg of elemental magnesium a day
take 1- 3 grams of vitamin c a day
take 50 000 ius of vitamin D with 300 -1000 mcg of vitamin k2
drink liquorice tea.
chug fish oil
consume fibre
put chia seeds, flax seeds, and psylium in water and drink it.
then observe your hyper tension disappear.
300 minutes per week. thats an hour 5 days a week or 50 minutes 6 days a week. plus dieting somewhat as well. the good thing is that as big as you are you can probably hit zone 2 cardio by walking at like a 3mph pace lol
Become more dedicated to meal planning and improve your willpower.
>That's no way to live
It can't be that bad, come on.
If that's you in the pic, you look pretty hot ngl. I would drink lots of water and apples. That makes me feel full.
300 minutes of cardio per week minimum. it sucks but if youre that far gone its the only way to unfrick your metabolism. metabolic syndrome cant be fixed by dieting alone because dieting wont improve the genetic expressions of your mitochondria. you have to do 300+ minutes of zone 2 or greater cardio per week sorry that just how it is if you want to make a real change.
when you are eating less your cells have reduced access to glucose, when this happens, they require more sodium, potassium, and magnesium to function.
if you do not have those electrolytes available, then your body will crave glucose to have their cells function properly.
buy magnesium chloride, you can take up to 25 grams in a day (tastes kind of bad lol), get some potassium bicarbonate, put a teaspoon or five grams into water (like with the magnesium water), and lick salt through out the day while drinking that and you will feel significantly less hungry. in fact sometimes its hard for me to eat even though logically i need the protein because im just that much less hungry.
heres an infographic to give you more information on magnesium. its essential in muscle relaxation and helps reduce DOM's and increase endurance and keep away lactic acid.
Thanks, how much should i take daily?
based i do the same but eventually the binge wins from the hate
Very interesting stuff thank you
You have not developed the necessary self-hatred to perform a successful cut. I personally become sick at the sight of my chubby figure and my desire to eat junk food is overpowered by the idea of having to live with my disgusting body for any longer than I have to. One thing that helps me is conditioning myself to grab my love-handles every time I think of cheating on my diet and it stops me every time
Lol that's a good idea thanks.
as well, your stomach requires food with volume in it in order to feel saited (full).
Fibre is undigested by your stomach acid, so it retains its volume. but if you are working out constantly, then the fats, proteins, and carbohydrates you are eating are being broken down and dissolved, losing their volume, and so you aren't getting full.
in food science, they try to get people to eat tons of food by taking advantage of something called "vanishing caloric density" which is how high they can get the calorie count while having the food dissolve as fast as possible, which causes an affect where the person doesn't get hungry. think about how you intend to eat only a few potato chips or cheetos and then eat the whole bag, chips dissolve super fast.
in order to feel more full, eat more food with fibre. in addition, you can put psyllium husk (metamucil), chia seeds, flax seeds, guar gum, and so on in some water and drink it. you will need to drink more water the more fibre you consume how ever.
**which causes an afect where the person doesn't get full**
>vanishing caloric density
I was really shocked when I first read about this. Then it made sense why I could eat an entire family size bag of Doritos without getting full despite it being thousands of calories. I'd get sick from it before I'd get full from it. Amazing that this is by design.
I don't do that anymore btw.
when you are snacking, try to make it so the snacks you are consuming have fibre.
when refined raw sugar is present in your stomach, this causes your body to release a neurotoxic chemical that i can't remember how to spell but is pronounced kye-near-ih-neen.
so it literally causes brain damage and anxiety.
how ever, when the sugar is housed in a fibre matrix then the sugar is not digested in your stomach, it is digested in your intestines and this neurotoxic chemical is not released.
so when you eat foods that have both sugar and fibre, the fibre reduces alot of the negative affects associated with sugar, and also helps you to feel full and not binge eat.
so definitely eat more apples, carrots, oranges, bananas, and you will feel better.
body builders in india are known to eat bananas and drink milk.
sumo wrestlers in japan eat chanko nabe (a soup high in fibre, lots of vegetables)
african atheletes get unheard of amounts of fibre.
Seconding this, I have a banana with breakfast and a green apple with lunch every day. I love the tart flavor. I used to eat sour candies all the time, and this is the same thing in a way less calorie dense format and without high fructose corn syrup.
What is your height and weight and bf% if you know it? What is your goal weight/bf?
5'9, 187pounds, probably like 20 - 25% bodyfat.
I just want to lose the belly. flat stomach (maybe slight ab definition) just be leaner. look fit.
You can't outsmart your body, every time you restrict you damage your metabolism and will end up worse off. Try to get your body insulin sensitive. Remove vegetarian-meat products, grains, keep fat low but not too low to mess up your gallbladder and lift some weights
If all that fails maybe go vegan
I already lift weights and never eat any vegan products but its true everytime i restrict i come back worse off. I'll try to eat fiber rich see if that works. I could never go vegan tho
>I never eat any vegan products
You only eat things made from animals?
i mean vegan substitute products
Good advise itt, also make sure you're getting enough rest. Being sleep deprived will increase anxiety, causing you to crave comfort foods and make it much more difficult to stick to your meal plans.
Just do an ECA stack then pussy
It's all will power. You managed to lose it in the first place. Just hold onto that discipline.
When you do cardio I'd recommend doing shorter walking sessions rather than long 30 min+ walks, personally I walk 10-15 min after each meal if I can and it helps a lot
You unironically have an eating disorder.
forcefeed yourself a tub of greek yogurt like its a diet pill