What to do as a giga fatty?
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Hey I'm, 5'11 and 110kgs.
Trying to follow peaty principles with regards to diet. Im keen to drop a good amount of weight ASAP . How much exercise should I be doing weekly? Ive dropped a few kgs due to changes in diet but weight loss has stalled. I think the risks of being fat outweigh (hah) oxidative damage due to PUFA usage. My weight is definitely impacting my sleep for instance. How can i go about this sensibly without gimping my metabolism? During the day I have honey, fruits, skimmed milk and coffee and I have a dinner consisting of chicken/beef with potato and some good fats. This is going well for me, my digestive health isnt super but its much better than it used to be.
I was thinking of doing couch to 5km and getting a few runs in a week and then adding in some resistance training. Are there any former fatties that could share their process?
Tytytyty
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@Him As context I have also been through the yoyo of weight loss going through traditional diet methods. Looking to make changes that stick rather than short term weight loss.
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Go for a walk (~1 hour+) everyday.
This is much more enjoyable and healthy than running.In addition, once or twice a week, do some moderate strength training, for example bodyweight exercises with good form and low speed. 20 minutes per session is all it takes. You can read "body by science" if you are interested in the theoretical background and details of that recommendation.
In 6-12 months, you will be transformed, 110 kg isnt that bad.
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@Him high carb low fat easy under 30g
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@Atman Thanks, i already do the walking. Doesn't seem to shift the weight much. Will look at bodyweight stuff if i dont gym
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@Androsclerozat i will try this. ive got coconut oil so will use that if fats from meat is minimal
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It's people with low internal metabolism that need to supplement with walking and a lot of exercises to burn off calories that low metabolism fail to burn.
So, you need to walk and to exercise as your being overweight and as you call being giga fatty is a result of having low internal metabolism, and thus need external metabolism (such as walking and exercises) to lose weight.
But as you improve your internal metabolism, you will not need to rely on external metabolism to lose weight if overweight, or to maintain normal weight.
As I have good internal metabolism, I don't need to walk nor jog nor go to the gym to workout. I actually don't have a sport now that I regularly play. But it is sufficient that I be active and not be a couch potato by surrounding my day with activities such as chores, attending to my hobby of koi keeping, grocery shopping, cooking, home repairs, and ar maintenance and repair. Reading and writing, even just for this forum, uses a lot of brain power, which uses a lot of energy as well.
But I am by no means implying thet my metabolism is optimal already. My resting heart rate is way below Ray's idealized 80ish value. I am dealing with lead toxicity and a low grade infection arising from a history of having periodontal disease. And I believe my capillaries, aka microcirculation, is impeding blood flow to my organs. My ESR, at 19, suggests I have more than my share of sludge in my blood vessels. All these means I have a lot to work on, and I'm working on them, to further improve my metabolism.
I hope that my resting heart rate would eventually increase from the current 68 to around 85, without having to take progesterone. If it reaches there, I would know it is the result of having all the pieces together in my system that supports a high heart rate, which is a higher level of health induced by an increased production of energy.
Next Up- What Is Needed to Have a High Internal Metabolism and Excellent Health
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@yerrag Thanks for the reply
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Find out your TDEE (Total Daily Energy Expenditure)
https://www.calculator.net/tdee-calculator.html
Then start using MyFitnessPal to track your meals and eat at one of the calorie amounts it tells you you'll lose weight at.
Losing weight really is as simple as eating less calories than your TDEE.
Just eating a Ray Peat inspired diet is not going to do nothing if you're consistently eating 1000 calories over maintenance.
Also start exercising, walking, lifting, etc. Eat less move more and you'll lose a lot of weight. I've been through many bulk and cut cycles, it works, trust me.
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@Hearthfire you guys never heard of ray peat? I thought this forum is a continuation of the Ray Peat Forum
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What Is Needed to Have a High Internal Metabolism and Excellent Health
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Minimum of PUFA stores and intake
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Minimum of Estrogen Exposure Both from Within and Without Beyond What Is Needed By the Body
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Adequate Intake of Oxygen from Clean Air
Adequate Intake of Macronutrients with Large Majority of Calories being from Carbohydrates (70-80%), with Adequate Protein (20%) and some Fats (10%)
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No Deficiency At All with respect to Vitamins and Minerals As Ideally Provided By A Diverse Intake of Foods As Provided in Nature
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Optimal Exposure to Sunlight
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Minimum of Toxins from Within (Endotoxins) and From Without (Heavy Metals, Vaccines, Excitotoxins , Nanoparticles, and Various Gut Irritants from Persorption)
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Low State of Chronic Infection
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A Sense of Happiness and Mental Well-Being from Positive Influences from a Good Community
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Enough Daily Stimuli to Develop Physically, Mentally, and Spiritually
I think I covered enough in a broad sense. It is all Peaty. It is short on specifics, for the sake of brevity. Ask if expounding needed. Add if missed out on anything.
Next- What You Need To Do To Get Yourself Towards Being Metabolically Fit and Thin and Staying That Way Without Having to Exercise Nor Fast Like Crazy
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@Androsclerozat Yes, but did he deny calories make you fat?
Whatever Ray Peat said doesn't change the reality that your body has a calorie amount (TDEE/maintenance level) that will keep you in equilibrium. If you go above you gain weight, if you go below you lose weight. It's easily observable scientific fact that you can test yourself, as millions and millions and millions of people have already done including myself.
I think the reason a lot of "Peaters" are fat is because they saw him make some outrageous statements about high caloric intake, and they automatically think that means calories are a myth as far as fat gain. I take what Peat said about eating 9000 calories or whatever it was with a huge grain of salt, short of dismissing it.
The man was not a god and everything he said should be questioned, unless this is a cult. I am smart enough to know that some of what he said may be inaccurate, while the bulk of it was probably fairly accurate or spot on. I'm not going to throw the baby out with the bathwater because I think one thing he said is questionable. No one gets everything right 100% of the time.
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@Hearthfire True, but my point was that Calories in calories out is controlled by the thyroid hormone and a website that calculates your needed calories doesn't make sense since a hypothyroid person will waste food at a higher rate, which results in slower metabolism.
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DHT and t3
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I've long discarded CICO. A waste of time. The body knows. Trusts its wisdom to say enough. A body in balance and well-regulated internally stops eating when it is full. It does not get hungry in between the 3 meals it gets in a day. It has energy during daytime and it sleeps soundly at night. It does not get overweight nor underweight. And burns enough calories internally it does not need much exercise to stay trim and fit.
Only in highly educated circles do people lose sight of common sense and have to waste their time measuring calories like they have nothing else to do. Being highly educated only guarantees you get an expensive piece of paper to show credulous people you know something more than they do.
If you have to count calories, then you cant possibly be healthy at all.
Temporal thinking is the faculty that’s
engaged by an enriched environment, but it’s
wrong to call it “thinking,” because it’s simply
the way organisms exist... - Ray Peat Nov 2017 Newsletter -
@yerrag You've discarded something that's easily testable? And has been done by billions of people? lol, ok.
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@Hearthfire it's not black and white.
A person with good thyroid function will keep weight at 2500 calories (he burns more because he produces more heat)
An hypothyroid will keep at 1500 calories
Both of them will lose weight at 1000 calories, in this case CICO applies, but the 2500 guy will lose fat at a faster rate.
If they will eat 2000 calories, the high thyroid will lose weight and the hypothyroid will gain weight.It's an example.
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You mean people around the world do what educated and highly credentialed people do? The billions of people who only managed to get fat because they followed the exalting example of US pharma and its education arm in the Ivy League?
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@Him weight training, build muscle to increase your metabolism. This helped me change my body composition.
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Thyroid/metabolism doesn't change things nearly as much as people think as far as calories burned...Sorry, don't care what Ray said about it. There's a difference, but it's small. Bodybuilding community has irrefutably proved this. This is why so many Peaters are getting fat. They believed everything that was said about magically consuming 9000 calories and not gaining weight. Sorry, but you need to throw that out, because it was grossly exaggerated.
Everyone has different body composition (muscle and fat), activity levels, height, etc, This is why you calculate a TDEE, and then TEST it. Work out and diet for 2 weeks. Weigh yourself EVERY day. If your weight doesn't go down, adjust calorie intake a bit, test again. If your TDEE calculation was WAY off, you lied when inputting info.
Obese people are not incapable of losing weight because of thyroid function. That's a myth and an excuse they have latched onto, probably given to them by retarded doctors. They ABSOLUTELY can lose weight, they're just lazy and won't stop eating. Everyone can lose weight. There's not a single human on earth who is incapable of losing weight. Point one out to me.
This is an easily testable thing, you can confirm for yourself within a week or two (more time is usually better)
If you haven't done this, or deny that it works, you're either fat or already skinny and never needed to. Simple as.
