Be a Healthy Hacker
Only recently in the last 2 years have I started taking my weight seriously. I've lost 25kg, gained a bit of muscle, and have become happier/confident in life.
Not only that but the discipline gained from the gym and eating healthy has carried over to my founder life and perseverance.
I'm making this post to give the same lessons that I learnt over the last 2-3 years, so you can stay healthy while working a desk-based job too.
So here's 9 tips/lessons that I learnt along the way:
1) You burn a set amount of calories per day
In order to lose weight, you have to eat below your Basal Metabolic Rate (BMR). Your BMR is how many calories you burn just by existing. It's determined by your muscle mass, height, and age.
I use this tool: https://www.calculator.net/bmr-calculator.html
2) Calories in, calories out
In order to lose weight, you'll need to eat less than what you burn. Simple as that. I use @lifesum to track/plan my meals to make sure I'm eating below my BMR.
What you eat will determine how hungry you are.
3) Goal depends on the body type
Ectomorphs (hard to gain weight) should eat to gain weight/muscle
Mesomorphs should cut to 8-10% BF and then maintain to build muscle.
Endomorphs should cut till they reach 8-10% BF (their metabolism may change to mesomorph at this point).
4) Volume eating is key to success
300g mushrooms (a whole pan full) is 84kcal.
1 slice of bread is 50kcal.
Getting creative and creating high volume foods rich in fibre is key to staying full and losing weight.
https://reddit.com/r/Volumeeating
https://instagram.com/gregdoucetteifbbpro/
5) Walk for an hour or two a day
Walking is low-intensity cardio that burns a considerable amount of calories. Making it a great way to stay full, retain energy, and burn extra calories.
I walk for 2 hours every day on my way to the gym.
6) No to cheat days. Yes to cheat meals.
Cheat days will result in a horrendous amount of calories being consumed. Were as a cheat meal will result in only a slight surplus that'll be burned off the next day.
Have 1 cheat meal weekly or biweekly depending on your will power.
7) Weight will fluctuate
Your cells may retain water due to an excess amount of carbs and sodium this will affect your weight/look.
When tracking weight you should take the average of your daily recordings. It'll provide a clearer picture over time and negate the fluctuations.
8) Carbs and Fats
Ideally, you should only care about calories and protein intake (which should be 1g for every lb of bodyweight).
But if you find you're super hungry then switching to a lower-carb diet (70-100g) may blunt your hunger.
I found low carb to be useful.
9) Dieting too low, too fast will result in problems
Impatience and extreme cutting can result in a loss of libido and periods (for women obviously). Your cut should take 4-6 months not 2-3.
Remember even bodybuilders plan out whole seasons to cut and bulk.
10) TLDR
- Find your BMR and eat at a 300-500 deficit till at a body fat level that is sufficient for you and then maintain.
- Walk 1-2 hours a day
- Eat high fibre and volume foods
- Low carbs may blunt hunger but try having carbs first
- Your weight loss should take months not weeks.
Conclusion
I wrote a more comprehensive tweet thread on Twitter which includes stuff like advice on sets and reps etc.
I decided to omit that from this post to make it more friendly.
If you want to chat about the above feel free to DM me on Twitter or comment down below. I'll try and help in whichever way I can with this stuff.
