I know food is everything, but is there been anything that helped you going down in weight other the food habits?
Calories in must be less than calories out for weight loss to happen.
Every other method is trying to sell you something.
Better diet can absolutely help loads, but if you are eating 15 pounds of broccoli and fish a day it’s still too much fuel and not enough burn. You can definitely work out to burn some of that energy off but at some point you just have to eat less.
I say this as a current fat person who has lost the weight and put it back on in his life.
I eat my feelings away and I got BIG over the last few years. I was at 340 at my worst. I’m still overweight, but I’m slowly working on it again. It takes time and discipline. Two things I’m not great about.
Person for me I like to start off with a fast of a day or two without any solid foods. Just water and maybe some tea or something. this helps me get over the appetite hump and my huge black hole or a stomach.
If you stop eating huge meals your body will alter where it’s “I’m full” feeling is at. Unfortunately food is delicious and I push past that feeling all the time because it’s yummy God dammit lol.
Weight loss is not a sprint. It’s a marathon. Don’t quit if you fall off the wagon. Just get back up and keep joggin.
Reading the labels on junk I’m tempted by helps me. That much sugar, really? How many calories?!? Palm oil, ugh. And wtf is pentasodium triphosphate?
Also, when I buy a bag of carrots, I peel them and put them in the fridge, so when I feel snacky I can munch a crispy carrot.
Removing the second “t” off the word “diett” will reduce its weight by 20%.
Diet Hacks!
Want to lower your LDL? (you shouldn’t want to do this)
- Seed oils! (corn oil, canola oil, any veggie oil)
Want to lower your uric acid? (you shouldn’t want to do this)
- Allulose 20g a day reduces uric acid levels by 50% in some people in 6 weeks
Want to dramatically improve your HBA1C before a blood draw?
- Donate blood 2 weeks ahead of time (new blood cells created to replace the donated blood wont be glycated, lowering your HbA1C)
Want to reduce your blood glucose levels dramatically? (do this)
- Don’t eat any sugar or carbohydrates
Food Dietary Advice:
If your not in a rush, any whole food diet (no factory food), will work for most people
If you want to reverse a problem, a ketogenic diet (no sugar, no carbohydrates) will help you claw your way back to normal in steady consistent steps
If you have no time to waste and need to drop fat now… Go full carnivore
Diet Tips:
- Eat fat to lose fat
- Eat two eggs before you allow yourself any snack
- Eat butter as a snack - Not hungry enough to eat butter? Then your not actually hungry
- Sometimes hunger is actually electrolyte cravings, take salt/potassium to reduce urges
- A CGM (continuous glucose monitor) is an AMAZING tool, immediate food feedback, can have a accountability friend watch you and coach you. This is the best tool to stay on a good eating pattern.
If you have gout you definitely need to lower your uric acid levels.
That’s true, but the root cause of gout is carbs and fructose and alcohol. Lowering uric acid when gout is acute makes sense, but long term you want to get off the sugars and alcohols.
https://studyfinds.org/gout-genetic-fingerprint/
I don’t have access to the actual text of the study but gout is primarily genetic and not solely the result of diet or lifestyle.
Quotes from the paper https://doi.org/10.1038/s41588-024-01921-5
Over recent decades, the incidence of gout has steadily increased, largely due to lifestyle factors such as diet, obesity, and metabolic conditions
The paper also indicates a global rise in gout going hand in hand with the rise in global metabolic dysfunction.
Having looked at the paper, it good, really good… but the genetic factors are for a population in the current metabolic context (high carb diets, poor metabolic health). Some people can tolerate the modern food landscape really well, and those people don’t get gout (hence this paper). But just because people’s genetics are intolerant of the current food landscape, doesn’t mean they HAVE to get gout… It can be avoided, by cutting out carbs, fructose, and alcohol. So even if you have a genetic sensitivity that leads to gout, you can simply not eat the foods necessary for the condition.
Here is the full paper: https://www.medrxiv.org/content/10.1101/2025.02.07.25321834v1.full.pdf
Right below that it says
Genetic factors play a crucial role in the development of gout, with several studies highlighting its strong hereditary component. Twin studies have demonstrated a strong genetic component in gout, with heritability estimates reaching 60% for uric acid kidney clearance, 87% for uric acid-to-creatinine ratios, and 28% to 31% for gout itself.
And also towards the end
While observational studies have often linked alcohol intake with gout, our MR analysis suggests that this association may be confounded by other factors or may not represent a direct causal relationship.
yeah, 100%. Not everybody gets gout, there is clearly a genetic profile that can develop gout… in the current metabolic context, and the modern diet.
People can’t control their genetics, they can control their metabolism, and their diet.
Fructose has uric acid as a byproduct of its metabolism [86]. Fructose induced hyperuricemia has a pathogenetic role in metabolic syndrome [78,87]. Higher insulin concentrations, associated with metabolic syndrome, reduce the renal excretion of uric acid [47,80,88]. Uric acid is an inhibitor of nitric oxide synthase, [78] which is the catalyst for nitric oxide, critical for circulatory and immune homeostasis.
Reducing circulating uric acid concentrations is one of the mechanistic components of improved blood pressure control that is observed with a reduction in fructose intake [89].
- Except from https://doi.org/10.1016/C2019-0-03604-7 section 7.3 Pathophysiology of gout
Here are the references
- 47 - https://doi.org/10.1016/j.semnephrol.2011.08.004
- 78 - https://doi.org/10.3899/jrheum.170806
- 80 - https://doi.org/10.1186/1758-5996-4-12
- 86 - https://doi.org/10.1152/physrev.00019.2009
- 87 - https://doi.org/10.1152/ajprenal.00140.2005
- 88 - https://doi.org/10.1001/jama.1991.03470210076036
- 89 - https://doi.org/10.1093/ajh/hpaa044
All of that is to say elevated uric acid is not the root of the problem, its a symptom of the core problem.
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Fill up on vegetables instead of carbs. Eat dinner mid afternoon instead of evening, and exercise, even if just a long walk, afterwards.
Drinking much more water instead of diet soda all the time. I’ve never felt so hydrated and sated in all my life.
I was also gonna say fasting, intermittent fasting to be specific, and cooking at home more. But it seems that’s not answering your question because it’s a “food habit”. So instead, I would recommend:
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Sugar substitutes. Yes they can make you gassy/poopy. It’s trial and error to find the right substitute and right amount to use, but once you get it, you’ll be able to avoid a ton of sugar. For example, a teaspoon of stevia on my coffee is fine. Monkfruit instead of sugar but only half as much for savory dishes works for me. Allulose for home made ice cream is fine as well. And so on.
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Eat water-rich food to make you feel full but not consume a lot of calories. Celery and cucumbers are good snacks and can be paired with other food.
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A bit more pricey, but shiratake is basically zero calories and comes in noodle, rice, or cube form.
Finding a brand of protein bar that you genuinely enjoy eating is a huge deal.
I have my preferred brand and when I have 1 or 2 I feel like I just had some chocolate bars, while its still a fair chunk of calories its also 50g of protein and not much fat or sugar.
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Weigh your portions. Especially on things like pasta.
What the pack says is a portion is unlikely to be what your eyes think is a portion.
- Daily walks. I started barely being able to walk more than a few steps, I was in a really terrible shape. Nowadays, I will walk at least 8km daily. More as often as I can. It feels too good. Exercising regularly and in the long-run is key.
- Eating healthier food, aka fresh fruits, veggies, real fresh bread and NOT eating industrial pre-processed food anymore. Like none at all. No ‘just this one time’ or ‘just one byte’. No more feeding myself with ready-made dishes, no more fast-food (I still ate delicious burgers and fries mind you… just all hand-made with fresh food), no industrial sweets or whatever either. And no industrial beverage either, aka no soda not even light.
- Not being an asshole with myself. I failed many times at keeping my motivation. No blaming and no hating (I was already punished enough by all that wasted time it meant for me to fall back into my bad habits) but I kept on going while trying to understand how/why I failed (so I would not do the same mistake again).
I halved my weight and I still eat plenty (even chocolate, pastries or things like that, just… a lot less and never industrially made), I replaced me eating shit (literally, industrial are feeding us shit) by me eating actual food (and enjoying preparing it), and I also retook control my body, muscles and joints, by starting to move it… like it is was designed to. We’re not designed to sit on a couch or in front of computer all day long (be it to work or to play).
If you’re finding it hard to get started, totally strict exclusions can force you to start actually thinking about what you’re putting in your mouth. Even if you don’t particularly care about veganism from a moral/ethical viewpoint, try following the diet for a while. You’d be surprised how much snack food contains milk powder, or other animal products. Strictly following the rules eliminates mindless consumption, then after a while you find yourself thinking whether or not something is worth consuming, rather than just sticking it in your mouth because it’s there.
Enjoy experimenting with cooking and food prepping a lot more to find new healthy Staples you like with more vegetables, protein.and healthy fats (edited). Eat more fermented foods. Don’t buy junkfood/sweets, cook or bake healthy versions of junkfood instead. But avoid artificial sweeteners, they mess with your gut biome. Add less sugar to things. Just look for zero added sugars on packages. Bam, easy. 🙃
Track your calories, macros, and any micronutrients that you’re concerned about (e.g., sodium, fiber). Set a goal and stick to it. I use the LoseIt app and a digital kitchen scale.
Drink a lot of water. Half your body weight (in lbs) in ounces. So if you weigh 130 lbs, drink 130 ÷ 2 = 65 oz of water daily. This is your baseline; add more for exercise. Don’t go overboard because too much water is bad for you.
Aim for 45-60 minutes of vigorous exercise 3-4 times a week. I like weightlifting for this. On the other days, be active, but don’t push yourself too much. You need rest for recovery.
After your workouts, don’t eat back all your calories, but do consider having something protein-heavy.
Sleep. I can’t emphasize enough how important sleep is. Try to get 7-8 hours every night. This is the hardest one for me personally; I don’t have a ton of advice. But developing a bedtime routine helps.
Weigh yourself every day first thing in the morning, after you’ve used the bathroom and before you’ve had anything to eat or drink, with no clothes on. I like my Withings scale because the app tracks my measurements over time.
Have a mindset of lifestyle change - otherwise, if you go back to old habits, you’re likely to gain back any weight you lose.
Good luck!
Worms.
Weigh yourself consistently (i.e. same time, same outfit) - I find it easiest to do straight after jumping out of the shower in the morning, post-poop and pre-breakfast, but ymmv. And the important part, record it. I have smart scales, which makes life easier, but absolutely not essential. There’s something very motivating about watching the line go down - and will quickly highlight if you’re on the right track, or if you need to cut back a little more.
It sounds super counter intuitive but I recommend newbies weigh themselves multiple times a day for the first few weeks or months and write down the date and time of each new low (or use a tracking app) to get used to the idea that your weight fluctuates wildly throughout the day.
Just because you got a bad weigh-in doesnt mean the diet didnt do anything all week. A salty carb heavy meal last night (that was still within calories) can fuck up a weigh-in bigtime.
I’ve tried a dozen ways.
All diets work, if you stick to them.
Try a few and go with the one you find easiest to stick with.
Long term you’ll have to figure out how to change your habits if you don’t want to stick on the diet forever. Or you’ll regain it again.
