Thanks for thatWill keep checking the thread
You will always be fighting your "variable" bodily biological processes (that is effected through diet, training, and other personal factors), and while these can effect your head, there is still a piece of you in your mind, that is the stronger one, and its this piece you need to use to guide yourself.
Where it becomes weak is when one doesn't know what to do, because it isn't supported and backed by education to attempt to perform a "counter response". And, you learn what to do by educating yourself--and learning to apply it as you go. It is a learn as you go process.
The best thing for your success is this:
1. Well constructed diet, 2. Surrounded with proper fitness exercise and rest, 3. Continually feeding and educating your brain the personally-proper input that motivates you to do 1 and 2.
The education behind diet and fitness (basics and fundamentals) are easy to understand. But, applying it to lose fat tissue is the difficult part. It isn't a mistake why trainers apply a diet and training program to a specific person. Its because though we are all human, we are not all put together the same, and as such, you have to write your own fitness novel, and figure yourself out. Which means you are going to fall on your face a few times, get some bumps and bruises, before you figure yourself out. You really have no choice but to get through this process---TO MAKE IT.
This response will be long, and in several parts/posts.
It has always been my opinion when concerning "primarily" fat tissue loss:
1. Eat as much food as "possible" that still allows for weight loss, while trying to preserve hard earned muscle/strength, that works within the basic laws and fundamentals of soliciting fat loss.
- Educate your self on your personal calorie needs (BMR + Activities), and setting calorie deficits.
- Educate yourself (while in the process of using a caloric deficit) on how/why to manipulate the macro nutrients to add in additional dietary methods to aide your cause of fat loss. Watch for any sensitivity to carbohydrate consumption and....the types of carbohydrates--particular to you.
- Since you are female, you have a special consideration: Your Period cycle. Some woman can have some severe hormonal changes for a while, while others may not (or not as severe). Some gain water weight for a while, and it effects the scale (if they do not look at it with educated eyes), and it makes them depressed as it seems they are going backward when making fat loss prior the cycle. This is usually temporary, and recedes after a few days (etc). Keep this in mind as you diet, and DO NOT let this throw you (incorrectly) off the rail road track.....K?
Watch your personal feed back, and make adjustments of the previous three above.
Starving one's self does not lead to long-term success-for the general public.
- Think for yourself.
- Ask questions (which you are doing, )
- Educate yourself on tissue loss.
- Read on your own.
- Research on your own.
- Get clarification on your own.
Use that brain tissue that resides between your shoulders.
While in this process, you will learn that you should strength train/exercise when dieting to lose fat tissue. This will give the body a reason to hold on to or maintain (and dependent on the person build) muscle while the goal is fat loss.
Additionally, do not fall in the dieting trap:
You start a so-called diet and lose unwanted tissue, and get to your physique goal want (notice I didn't say weight want), and then revert back to old habits.
The logistics that solicited your initial loss, will have to be used to maintain what you worked so hard to earn. Which is where most people fail. Make it a lifestyle, and you will never look back again.
A diet is not something you go on for six weeks to drop 5 pounds (or what ever), to just go right back to how you once ate before. If one does, it shouldn't be that much of surprise the weight came back, and potentially even more on top of that. Do not erase your hard earned work.
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Structure your eating plan around what works for you, as each of our lifestyles are different, as our dislikes, likes, and other personal attributes.
I say this because far too many can get caught up in this "meal frequency" issue, thinking it revs up the metabolism (which IS DOES NOT).
However, the number of meals (or meal frequency) has its good side and bad side...........with "some" people wanting to lose fat tissue:
1. If eating MORE frequently makes it easier to control/reduce calories, and enables you to control your hunger and/or reduces hunger pains better, and it helps you to lose weight/fat--then by all means do it.
Controlling hunger is what its about, and will keep you on track with your goal.
2. If eating MORE frequently makes it harder to control/reduce calories, or makes you eat more, and disables you to be able to control your hunger and/or increases hunger pains, then a reduced meal frequency is better for you. Believe it or not, some that have a lower frequency of meals, can have lower hunger cravings over a period of time; if you fall within this category, then by all means do this and do not sweat it.
3. If eating LESS frequently makes it harder for you to control/reduce calories (because you get hungry and binge), it will hurt your efforts to lose weight/fat, then increase your meal frequency. If you tend to get more hungry in the evening, then space them out (if you can) to where you get one or two small meals in the evening that fit within the rules of your dietary parameters you have set.
However, with others it can be a bone. It can make then binge and eat more. Yes, this isn't so hard to believe.
Basic and RAW: Calories IN V Calories OUT. Though there can be some metabolic adaptions (internally, biologically) that makes it seem that this isn't the case, its just that some of the dynamics (inside) change unknown to the dieter.
It is the total circumference of calories within a 24 hours that matters most, NOT the number of meals in those calories. Whether it is 6 or 4 meals, the calories end up the same, and if their is a deficit (keeping it RAW and BASIC), one loses tissue (playing field equal).
Therefore, if your lifestyle (such as work) only allows 3 meals per day, then do not SWEAT IT. Keep your Calories and macros in check......are far more important......I promise. Multiple meals do not rev up your furnace like most believe. Do a "quality search" on quality "research" (current), and learn this truth.
On to other matters:
- Using food to your hunger/hunger pain advantage
- Using Exercise types to your hunger/hunger pain advantage.
- Some links to read.
Using food to your potential hunger/hunger pain advantage:
Is this possible? Yes it is.
Some foods with low carbohydrates/or fibrous carbohydrates (can do different things within the stomach and intestines--so-to-speak). They can SWELL in the stomach, and take longer to digest, etc, etc, and so forth.
Just DO NOT get "confused" with food swelling in the stomach as being fat gain or an adverse reaction, because in reality (with some foods) this rather normal (especially with some carbohydrates and fibrous foods).
Some good sources of Carbohydrates:
* Pasta, Macaroni, Spaghetti (avoid the white variety, if possible)
* Brown rice
* Oatmeal
* Potatoes
* Other root vegetables
* Whole meal breads
* Granary bread
* Pita bread
* Wholegrain cereals
* High fiber breakfast cereals
* Muesli
* Cassava
* Corn
* Yam
* Peas
* Beans (various types, and has some fiber)
* Lentils
Some sources of good Fibrous Carbohydrates (they tend to swell in stomach, take longer to digest and give a feeling of fullness, and have a host of other health benefits):
* Carrots
* Broccoli
* Spinach
* Lettuce
* Cauliflower
* Green beans
* Cucumbers
* spinach
* squash
* zucchini
* tomatoes
TO BE CONTINUED........much more.......not nearly finished......
Best regards,
Chillen
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since you already have the tools to take your body to the next level I will be cheerin' you on....you are da man...now make it happen.