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Message
re: Dealing with snacking at work
Posted on 6/25/20 at 7:09 pm to inadaze
Posted on 6/25/20 at 7:09 pm to inadaze
quote:
Your objection to trail mix seemingly leaves no option. If you doubt someone can handle eating trail mix, why would you think they can handle fasting?
Trail mix or nuts for that matter are some of the worst foods you can advise an obese person to eat. They are fat and have zero self control. Nuts are very calorically dense. They will overeat like a MF’er on nuts because they think they are healthy. A handful of nuts in some instances is like 400+ calories!
1
Posted on 6/25/20 at 8:35 pm to LSUFanHouston
Remember, you did not get obese overnight and you won't be to your goal weight overnight either. If you slip up and eat junk it doesn't mean you give up, you keep pushing.
Posted on 6/25/20 at 9:19 pm to LSUFanHouston
Dieting can be really really complicated.. but it can be broken down into very simple guidelines that work for the majority of people.
1) Portion control
2) Limit Snacking
3) Limit alcohol
Portion Control
There are many, many ways to control your intake. There are a thousand diets and ideas out there. My favorite way is to Keep It Stupid Simple and follow the Precision Nutrition guidelines. Get used to using your hands to measure portions and you don't generally dont need to track calories or macros unless you're struggling to lose.
Limit Snacking
This one is obvious. Snacking between meals can be appropriate if you truly find yourself hungry and need a little something to get to the next meal. However, snacking is a habit for most of us.
Snacks should you find yourself hungry between meals should include a mix of fats, protein, and carbs. Smoothies with some frozen berries, a fistful of spinach, a single serving of protein powder, and a 1/2 tablespoon of oil or peanut butter can be healthy and keep you satisfied long enough to get to the next proper meal.
You could do a thumbs worth of almonds, a small apple, and some beef jerky. String cheese, strawberries. You could throw in a veggie for the hell of it too, baby carrots.
ETA
Snacks shouldn't be a "Im a little peckish" or "I could eat" kind of deal... You should be really hungry.
Limit Alcohol
This one is even more obvious. Alcohol is largely empty calories. If you must drink, try to stick to 2 or less drinks per week and try to stick to red wine or hard liquor.
If you aren't a big breakfast eater, just take those portions of food and disperse them into your other meals.
1) Portion control
2) Limit Snacking
3) Limit alcohol
Portion Control
There are many, many ways to control your intake. There are a thousand diets and ideas out there. My favorite way is to Keep It Stupid Simple and follow the Precision Nutrition guidelines. Get used to using your hands to measure portions and you don't generally dont need to track calories or macros unless you're struggling to lose.
Limit Snacking
This one is obvious. Snacking between meals can be appropriate if you truly find yourself hungry and need a little something to get to the next meal. However, snacking is a habit for most of us.
Snacks should you find yourself hungry between meals should include a mix of fats, protein, and carbs. Smoothies with some frozen berries, a fistful of spinach, a single serving of protein powder, and a 1/2 tablespoon of oil or peanut butter can be healthy and keep you satisfied long enough to get to the next proper meal.
You could do a thumbs worth of almonds, a small apple, and some beef jerky. String cheese, strawberries. You could throw in a veggie for the hell of it too, baby carrots.
ETA
Snacks shouldn't be a "Im a little peckish" or "I could eat" kind of deal... You should be really hungry.
Limit Alcohol
This one is even more obvious. Alcohol is largely empty calories. If you must drink, try to stick to 2 or less drinks per week and try to stick to red wine or hard liquor.
If you aren't a big breakfast eater, just take those portions of food and disperse them into your other meals.
This post was edited on 6/25/20 at 9:35 pm
Posted on 6/26/20 at 12:21 am to LSUFanHouston
Congratulations on your hard work and success!
I like to eat almonds and different types of nuts as they have healthy fats, 100 calorie triple zero Greek yogurt, egg eaters are also delicious.
Have you had a physical lately and gotten your thyroid levels checked?
A free pedometer phone app is a great way to track your steps. It also helps exceed goals.
I like to eat almonds and different types of nuts as they have healthy fats, 100 calorie triple zero Greek yogurt, egg eaters are also delicious.
Have you had a physical lately and gotten your thyroid levels checked?
A free pedometer phone app is a great way to track your steps. It also helps exceed goals.
Posted on 6/26/20 at 1:19 am to LSUFanHouston
1. Quit snacking. Forget making trail mix and shite. Just don’t eat snacks. Pretty simple. Not trying to be a dick.
2. Keep drinking water instead of soda
3. Quit snacking. You’re addicted to sugar. When you want to snack just recognize what’s going on and have some willpower.
4. When you are hungry, limit carbs. You don’t have to be keto by any means ... but limit your sugar/carbs.
5. If you are drinking alcohol, try to at least limit it to the weekends.
6. It’s ok to cheat on a meal or two during the weekends. Give yourself something to look forward to. It’ll be easier to have willpower that way. But even then use moderation ... no need to ruin everything you’ve worked for over the week.
7. Quit snacking
Good luck. The H&F Board is here for you.
2. Keep drinking water instead of soda
3. Quit snacking. You’re addicted to sugar. When you want to snack just recognize what’s going on and have some willpower.
4. When you are hungry, limit carbs. You don’t have to be keto by any means ... but limit your sugar/carbs.
5. If you are drinking alcohol, try to at least limit it to the weekends.
6. It’s ok to cheat on a meal or two during the weekends. Give yourself something to look forward to. It’ll be easier to have willpower that way. But even then use moderation ... no need to ruin everything you’ve worked for over the week.
7. Quit snacking
Good luck. The H&F Board is here for you.
This post was edited on 6/26/20 at 1:25 am
Posted on 6/26/20 at 1:57 am to LSUFanHouston
A few things to keep in mind if you do decide to go the fasting route:
With the amount you were previously eating and snacking, your body is probably starving for key nutrients. It may seem ironic, but with our modern diets, a person can eat a lot, and at times feels superficially satiated, but at a deeper level, their body is still starving because they are not getting the nutrients it thrives on.
Relying on fast food and chips and all that means you're likely deficient in key vitamins and minerals, so you may want to think about taking a multivitamin.
Once you get in a good routine and rhythm with your healthy eating, and get caught up on nutrients that your body thrives on, then you can start fasting. Incrementally working that in is probably a good idea. And fasting is definitely effective for weight loss. But you also don't want to fall back into being deficient in nutrients.
With the amount you were previously eating and snacking, your body is probably starving for key nutrients. It may seem ironic, but with our modern diets, a person can eat a lot, and at times feels superficially satiated, but at a deeper level, their body is still starving because they are not getting the nutrients it thrives on.
Relying on fast food and chips and all that means you're likely deficient in key vitamins and minerals, so you may want to think about taking a multivitamin.
Once you get in a good routine and rhythm with your healthy eating, and get caught up on nutrients that your body thrives on, then you can start fasting. Incrementally working that in is probably a good idea. And fasting is definitely effective for weight loss. But you also don't want to fall back into being deficient in nutrients.
Posted on 6/26/20 at 2:32 am to Mingo Was His NameO
Based on his goals, yeah, skipping breakfast may be beneficial, but if it results in snacking on random foods in the lunchroom, it may not be. OP wants to "deal with snacking" so a breakfast high in protein (e.g., eggs) would probably help.
I'd avoid diet coke altogether because of the aspartame.
I see what you're saying about the nuts, but I don't think it would be that big of a deal to go a little high on the calories with those.
Hypothetically, let's say eggs for breakfast, then a little later, nuts for a snack, the day is starting with good protein, and that's probably around 12 hours of being low in carbohydrates. Extend that another four with a good lunch high in protein, low in carbohydrates, and you're at that 16-hour mark for ketones without starving the body out. It all depends on how someone wants to structure their day.
We don't have all the details on activity levels and workouts on OP (or what the traumatic experience was). But I just don't think having some extra nuts is going to make or break someone. And it could easily lead to less eating on unhealthier options the rest of the day.
I'd avoid diet coke altogether because of the aspartame.
I see what you're saying about the nuts, but I don't think it would be that big of a deal to go a little high on the calories with those.
Hypothetically, let's say eggs for breakfast, then a little later, nuts for a snack, the day is starting with good protein, and that's probably around 12 hours of being low in carbohydrates. Extend that another four with a good lunch high in protein, low in carbohydrates, and you're at that 16-hour mark for ketones without starving the body out. It all depends on how someone wants to structure their day.
We don't have all the details on activity levels and workouts on OP (or what the traumatic experience was). But I just don't think having some extra nuts is going to make or break someone. And it could easily lead to less eating on unhealthier options the rest of the day.
Posted on 6/26/20 at 2:49 am to OleWarSkuleAlum
This idea of extreme restriction seems like a bad idea for someone who's a frequent snacker. A person still needs nutrients to feel good and have good workouts.
You're not going to unlock important nutrients in stored bodyfat that was gained by eating foods lacking in those nutrients.
I've done a lot of fasting. I know it's effective in weight loss. But maintaining muscle mass is also important. As is having good energy for workouts.
You're not going to unlock important nutrients in stored bodyfat that was gained by eating foods lacking in those nutrients.
I've done a lot of fasting. I know it's effective in weight loss. But maintaining muscle mass is also important. As is having good energy for workouts.
Posted on 6/26/20 at 3:14 am to LSUFanHouston
Cheese would be another good snack for protein and convenience. Pairs well with a meat for some extra protein or maybe some crackers to get your crunch fix in place of the chips. Actually there are some healthier versions of chips out there if you look in the right places -- kale, sweet potato, etc.
Brie and goat cheese are my favorites.
Brie and goat cheese are my favorites.
Posted on 6/26/20 at 6:03 am to inadaze
You’re making fun of keto, but you’re pushing sugary foods on a sugar addict. Trail mix, smoothies, not to mention the processed oil dressing. Horrible.
The op needs a reset.
The op needs a reset.
Posted on 6/26/20 at 6:05 am to inadaze
An obese person doesn’t need to be snacking on cheese
OP, here’s some free alpha:
Buy a food scale and weigh your food. ALL OF IT. Until you get used to the portions and how many calories a particular food has in it.
You are no longer allowed to snack if you don’t want to be obese anymore.
Follow this for 3 months. Consider this like you’re preparing for a bodybuilding competition. At the end of the 3 months, schedule a vacation or photoshoot for your job/headshots, etc. have something to look forward to that excites you and makes you feel good about yourself.
Also, there’s no reason to cheat at your weight. If you must, add another 70-100g rice after your workout):
Breakfast: 1 egg, 10 oz egg whites, pack of oatmeal
Meal 2: 150-170g white fish, spinach or asparagus, 5g olive oil
Meal 3 (preworkout): 150g chicken, 150g jasmine rice or
Meal 4: 170 g chicken, 80g jasmine rice
Meal 5: 150g chicken or ground turkey, spinach, 5g olive oil
Meal 6: 150-170g salmon, spinach or asparagus
OP, here’s some free alpha:
Buy a food scale and weigh your food. ALL OF IT. Until you get used to the portions and how many calories a particular food has in it.
You are no longer allowed to snack if you don’t want to be obese anymore.
Follow this for 3 months. Consider this like you’re preparing for a bodybuilding competition. At the end of the 3 months, schedule a vacation or photoshoot for your job/headshots, etc. have something to look forward to that excites you and makes you feel good about yourself.
Also, there’s no reason to cheat at your weight. If you must, add another 70-100g rice after your workout):
Breakfast: 1 egg, 10 oz egg whites, pack of oatmeal
Meal 2: 150-170g white fish, spinach or asparagus, 5g olive oil
Meal 3 (preworkout): 150g chicken, 150g jasmine rice or
Meal 4: 170 g chicken, 80g jasmine rice
Meal 5: 150g chicken or ground turkey, spinach, 5g olive oil
Meal 6: 150-170g salmon, spinach or asparagus
This post was edited on 6/26/20 at 6:09 am
Posted on 6/26/20 at 6:18 am to Proximo
My God. Most of y'all are making this WAY too complicated and difficult.
Why are you trying to get an obese person to try to go on a bro diet? He will be miserable and once those 3 months are over he'll have learned very little about what a sustainable, healthy diet looks like.
OP, you don't need keto. Diet Cokes in moderation are fine. Snacking can be appropriate. A meal or two out per week can be appropriate if you make nutritionally sound choices.
It sounds you like you need bigger meals so you can make it between meals without snacking. Try to shoot for 600-700 calories per meal for 3 meals, and each meal should contain about 3/4 cup of fibrous carbs, 6oz of lean protein (90/10 or leaner beef, boneless skinless chicken breast or thighs, por loin or tenderloin, most fish), and an ounce of fats.
Why are you trying to get an obese person to try to go on a bro diet? He will be miserable and once those 3 months are over he'll have learned very little about what a sustainable, healthy diet looks like.
OP, you don't need keto. Diet Cokes in moderation are fine. Snacking can be appropriate. A meal or two out per week can be appropriate if you make nutritionally sound choices.
It sounds you like you need bigger meals so you can make it between meals without snacking. Try to shoot for 600-700 calories per meal for 3 meals, and each meal should contain about 3/4 cup of fibrous carbs, 6oz of lean protein (90/10 or leaner beef, boneless skinless chicken breast or thighs, por loin or tenderloin, most fish), and an ounce of fats.
This post was edited on 6/26/20 at 6:23 am
Posted on 6/26/20 at 6:24 am to Hulkklogan
He needs structure. If he knows exactly what he’s eating, he’ll be less likely to go into a caloric surplus every single day by binging on junk food
I agree on Diet Coke. I drink the hell out of it.
Salsa is fine (look for ones with the least sugar), Splenda is fine, coconut aminos to season food with a liquid, no sugar added ketchup is fine in moderation. Those keep me sane
I agree on Diet Coke. I drink the hell out of it.
Salsa is fine (look for ones with the least sugar), Splenda is fine, coconut aminos to season food with a liquid, no sugar added ketchup is fine in moderation. Those keep me sane
This post was edited on 6/26/20 at 6:26 am
Posted on 6/26/20 at 6:26 am to Mo Jeaux
Whaaatttt???
I did not make fun of keto at all.
Processed oil dressing?
What in the frick are you even talking about?
I did not make fun of keto at all.
Processed oil dressing?
What in the frick are you even talking about?
Posted on 6/26/20 at 6:32 am to Hulkklogan
quote:
My God. Most of y'all are making this WAY too complicated and difficult.
Exactly why he should do keto. It’s the most simple solution there is. Don’t eat carbs, eat meat, and taste success.
Posted on 6/26/20 at 6:33 am to Proximo
I doubt OP wants to weigh everything. What you've outlined wouldn't be bad for someone working out hard with specific goals. But it just seems like too drastic of a lifestyle change for OP. And I think it's excess food for what the goals are.
What do you think is the problem with cheese? Just to be clear, I was referring to real cheese. Not "cheese product".
What do you think is the problem with cheese? Just to be clear, I was referring to real cheese. Not "cheese product".
This post was edited on 6/26/20 at 6:45 am
Posted on 6/26/20 at 6:34 am to inadaze
quote:
Processed oil dressing?
Anything that has vegetable oil is pure shite. However, for an extremely obese person such as OP we need to focus on much more macro issues before we start trying to optimize for longevity such as cutting out vegetable oils and aspartame, etc
Posted on 6/26/20 at 6:35 am to Proximo
If he follows your plan I guarantee he rebounds after.
I actually agree with keto can be a solid choice here, if that's what OP wants to do.
quote:
Exactly why he should do keto. It’s the most simple solution there is. Don’t eat carbs, eat meat, and taste success.
I actually agree with keto can be a solid choice here, if that's what OP wants to do.
This post was edited on 6/26/20 at 6:37 am
Posted on 6/26/20 at 6:43 am to OleWarSkuleAlum
That poster was indicating I recommended "processed oil dressing". I did not.
Ketogenic and fasting can work, but I think it would be beneficial to establish healthy eating before going into that. Some people get bad effects from restricting carbohydrates drastically, then going back to some unhealthy habits.
Ketogenic and fasting can work, but I think it would be beneficial to establish healthy eating before going into that. Some people get bad effects from restricting carbohydrates drastically, then going back to some unhealthy habits.
Posted on 6/26/20 at 6:46 am to inadaze
quote:
but I think it would be beneficial to establish healthy eating before going into that.
So you recommend sugar.
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