I know we've had some great discussions on here in the past, so reaching out for advice.
About 2 yrs ago we had a great fasting, IF thread. I tried it and lost 23 # and didn't count calories or anything......tried to eat whole 30/wheat belly type diet. felt great.
Stress at work, covid, and love of beer has me aged 51, 5'8", bouncing between 195 and 205, and measured out with body fat that wasn't terrible, but visceral fat as high as 15. my previous yo-yo wt was always 180-190, so time to get back control.
going to a gym with a great trainer that does nutrition, but I'm barely losing wt and following this diet:
1. 3 egg whites, 2 eggs, one slice Ezekiel bread, one banana
2. 4-5 oz chicken breast or turkey thigh, 1/2 cup brown rice, 1 cup green veg (broccoli or asparagus)
3. same
4. same except 1/4 cup rice
5. salmon and vegetable
meals 2-5 all with 1 Tbsp EVOO
I did the math, it's 2000cal in a 40/40/20 breakdown.
I started slow with 2 long weeks at work, not as consistent working out, and trouble saying goodbye to beer. So didn't lose but a pound or 2.
Next 2 weeks, did better, still cheated a little, got more rest, less beer, more water, still just 1-2 pounds.
Last 2 weeks, I've been quite diligent, but my life is busy enough, 5 meals a day almost never happens. I don't love eating right away, and I feel full all the time. So this past week I ate just about the same but did IF and ate in an 8 hour window. 2 pounds came off in one week and I feel better by not being full all the time. Which leads to me and trainer arguing about the nutrition. He wants me hungry, he wants to go to 6 meals, and he hates fasting b/c I'm "in starvation mode." I keep reminding him that my muscle mass is good, I'm not trying to build (as he also measures muscle mass and cares more about it than my weight), and I'm trying to lose belly fat.
workouts are nice and varied. If work cooperates, I usually bike 1-2/week, swim once, do a boot camp with a trainer 1-2 per week, and train once with this guy, so usually I get 4-6 workouts per week. The missus likes to walk so we usually get a few miles in per week and I take the stairs at work.
Sorry that's long, but that's where I stand.
Any advice as to how to lose belly fat at 51? Is this guy on the right path and I just need to buy in better? Or is he not listening to me that fasting (3 days) and IF work well for me? I have also lost wt before on wheat belly. I think carbs/insulin is my main issue. I look just like my dad, and he was dx with diabetes at 48, but he rarely exercised and thinks bread is a staple at every meal. My sugars are good so far. when I told the guy I'd like to eat less he wanted to cut the protein, I countered with cutting back the rice and bread.....his point was that they are low glycemic. My point is that it's still a carb.
Interested in all input, but I will be upfront with you and say that any diet involving shakes and protein powder likely isn't happening. for one, I like to eat. Shakes and smoothies don't satisfy something mentally and I usually go looking for food afterwards. 2nd, I am at the age I'm trying to go more plant based and natural and less processed items in my body. Not sure where you guys are with foods, but I used to eat more nuts, meat, and dairy, cuz I love them and figured it was good for fat and protein. Definitely getting no dairy or nuts now.
sorry that's a long starting point, but I know a lot of you/us are into this and I appreciate any thoughts. I've done a ton of reading (as a reminder from last discussion, I'm an MD, but we don't get THAT in depth into nutrition.....I'm also a kidney specialist, so I am not in primary care where I would be talking to healthy pt's about wt control). from my reading I really was trying (pre this diet) to eat as many superfoods, vegetables, yada yada yada as possible. Ironically, I tried keto for a month and didn't lose a pound and was constipated and shat paste when I did go, so that was surprising, given that I think carbs/insulin are my downfall. Maybe moreso it's insulin b/c fasting helps and keto didn't.
two specific question, since the diet he laid out is a good balance and calories.
1. could I just eat his exact diet but do it in my 8 hour window? that's what I have started to do
2. when we do my measurements, my resting caloric goal is 1850 kcal per day. Based on what I have tried in the past, I do think I'm at the point where I need to be mindful of total calories. As even at my best days of working out, getting sleep, and eating well but knowing I wasn't counting, my weight wasn't budging much. If I want to cut, I know too severe will backfire, so what would be a good goal if I try it? I was thinking of trying to get 1600-1800, or up to 2000 if it's a great day of working out.
why can't drinking a 6 pack of Schlitz tall boys shred this belly fat?! If only.....
thx in advance for what I know will be educating and helpful
edit to alert some of the good advisors:
@Folanator @TobyAllen @Mstevens22 @ohsyou @oklahomabucki @bmusic25 @joeyboling @MarineOneCrewChief @KingBigNut @sdf20000 @numanium
About 2 yrs ago we had a great fasting, IF thread. I tried it and lost 23 # and didn't count calories or anything......tried to eat whole 30/wheat belly type diet. felt great.
Stress at work, covid, and love of beer has me aged 51, 5'8", bouncing between 195 and 205, and measured out with body fat that wasn't terrible, but visceral fat as high as 15. my previous yo-yo wt was always 180-190, so time to get back control.
going to a gym with a great trainer that does nutrition, but I'm barely losing wt and following this diet:
1. 3 egg whites, 2 eggs, one slice Ezekiel bread, one banana
2. 4-5 oz chicken breast or turkey thigh, 1/2 cup brown rice, 1 cup green veg (broccoli or asparagus)
3. same
4. same except 1/4 cup rice
5. salmon and vegetable
meals 2-5 all with 1 Tbsp EVOO
I did the math, it's 2000cal in a 40/40/20 breakdown.
I started slow with 2 long weeks at work, not as consistent working out, and trouble saying goodbye to beer. So didn't lose but a pound or 2.
Next 2 weeks, did better, still cheated a little, got more rest, less beer, more water, still just 1-2 pounds.
Last 2 weeks, I've been quite diligent, but my life is busy enough, 5 meals a day almost never happens. I don't love eating right away, and I feel full all the time. So this past week I ate just about the same but did IF and ate in an 8 hour window. 2 pounds came off in one week and I feel better by not being full all the time. Which leads to me and trainer arguing about the nutrition. He wants me hungry, he wants to go to 6 meals, and he hates fasting b/c I'm "in starvation mode." I keep reminding him that my muscle mass is good, I'm not trying to build (as he also measures muscle mass and cares more about it than my weight), and I'm trying to lose belly fat.
workouts are nice and varied. If work cooperates, I usually bike 1-2/week, swim once, do a boot camp with a trainer 1-2 per week, and train once with this guy, so usually I get 4-6 workouts per week. The missus likes to walk so we usually get a few miles in per week and I take the stairs at work.
Sorry that's long, but that's where I stand.
Any advice as to how to lose belly fat at 51? Is this guy on the right path and I just need to buy in better? Or is he not listening to me that fasting (3 days) and IF work well for me? I have also lost wt before on wheat belly. I think carbs/insulin is my main issue. I look just like my dad, and he was dx with diabetes at 48, but he rarely exercised and thinks bread is a staple at every meal. My sugars are good so far. when I told the guy I'd like to eat less he wanted to cut the protein, I countered with cutting back the rice and bread.....his point was that they are low glycemic. My point is that it's still a carb.
Interested in all input, but I will be upfront with you and say that any diet involving shakes and protein powder likely isn't happening. for one, I like to eat. Shakes and smoothies don't satisfy something mentally and I usually go looking for food afterwards. 2nd, I am at the age I'm trying to go more plant based and natural and less processed items in my body. Not sure where you guys are with foods, but I used to eat more nuts, meat, and dairy, cuz I love them and figured it was good for fat and protein. Definitely getting no dairy or nuts now.
sorry that's a long starting point, but I know a lot of you/us are into this and I appreciate any thoughts. I've done a ton of reading (as a reminder from last discussion, I'm an MD, but we don't get THAT in depth into nutrition.....I'm also a kidney specialist, so I am not in primary care where I would be talking to healthy pt's about wt control). from my reading I really was trying (pre this diet) to eat as many superfoods, vegetables, yada yada yada as possible. Ironically, I tried keto for a month and didn't lose a pound and was constipated and shat paste when I did go, so that was surprising, given that I think carbs/insulin are my downfall. Maybe moreso it's insulin b/c fasting helps and keto didn't.
two specific question, since the diet he laid out is a good balance and calories.
1. could I just eat his exact diet but do it in my 8 hour window? that's what I have started to do
2. when we do my measurements, my resting caloric goal is 1850 kcal per day. Based on what I have tried in the past, I do think I'm at the point where I need to be mindful of total calories. As even at my best days of working out, getting sleep, and eating well but knowing I wasn't counting, my weight wasn't budging much. If I want to cut, I know too severe will backfire, so what would be a good goal if I try it? I was thinking of trying to get 1600-1800, or up to 2000 if it's a great day of working out.
why can't drinking a 6 pack of Schlitz tall boys shred this belly fat?! If only.....
thx in advance for what I know will be educating and helpful
edit to alert some of the good advisors:
@Folanator @TobyAllen @Mstevens22 @ohsyou @oklahomabucki @bmusic25 @joeyboling @MarineOneCrewChief @KingBigNut @sdf20000 @numanium
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