So I did Keto for several months but that was just not sustainable for me. When I fell off the wagon I fell hard and started eating crappy food again which made me gain some weight back and just feel generally cruddy. I have continued to do streches, exercising and walking on a fairly consistent basis. I originally lost 33lbs but have gained 7 back and its time to stop this. For those of you who are health conscious what does your diet mostly consist of? Not looking to gain tons of muscle or get ripped just wanna ditch some fat and lose weight in general.

I personally never could omit a macro form my diet. Way back when, fat was the big macro that was omitted. You saw everything in the store that was "fat free". All they did was up the calories and salt to make things taste better. 

 

Then the Zone diet became the soup of the day and carbs took the hit. "Eat as much bacon as you want" and if the saturated fat didn't have you doc in your ear about your blood pressure, then it was your cholesterol levels. 

 

Now, I try and stay around 50% carbs - 25%  protein - 25% fat. I eat as whole food as I can without going stir crazy. 

 

Exercise mainly consists of mobility type movements with the main course being the Olympic s n a t c h with an appetizer of press in s n a t c h (sots press), a couple of accessory lifts that support it and I try and bake in a day of body weight mobility work, foam rolling and stretching.

Have you been keeping a food diary? I personally think 'diets' are not sustainable. While other factors play a part such as metabolism the simple math is any calories above what you need per day are potentially 'stored' as fat. Also as you know not all calories are equal. A quick search shows there are about the same amount of calories in two Oreos as there are in a chicken breast.

 

My advice would be to keep a food diary. You'll probably see both patterns and where you can make changes. No matter what you need to figure out what works for you and make it your lifestyle.

 

Full disclosure, I'm fortunate to have decent metabolism and eat pretty much whatever I want. However I don't eat as much as I used to when I was like 20. Nor do I drink like I did when I was 20 (both beer and soda). So my caloric intake overall is definitely down but so is my overall activity. Desk job versus a more active job etc. 

this sucks.  

 

my family can eat whatever and not gain.  my entire life I have been the one that bloats up and the mere mention of gravy.    I try to eat REAL foods.  cook it myself.  really minimize the preservatives.  nothing from cans, etc.  we bought tiny plates.  and fill half with green stuff.

 

I am still not the skinny family member but I am not fat..just regular.  not drinking alchohol as been really helpful.  keeps me out of the bars for happy hours with their yummy pulled pork sliders, fries, wings..etc.  emptier calories.  

 

good luck...losing 33lbs is awesome.

Didn't you say you needed a haircut badly @DitchPanda?  I bet if you buzzed your hair short you'd instantly lose a few pounds.

cook DitchPanda! 

 

hard to eat a bunch of fried chicken if you commit to only eating what you cook.  hahah.

 

pack lunch?  when I eat out at work, I bloat up like a tick.  

3 hours ago, DitchPanda said:

So I did Keto for several months but that was just not sustainable for me. When I fell off the wagon I fell hard and started eating crappy food again which made me gain some weight back and just feel generally cruddy. I have continued to do streches, exercising and walking on a fairly consistent basis. I originally lost 33lbs but have gained 7 back and its time to stop this. For those of you who are health conscious what does your diet mostly consist of? Not looking to gain tons of muscle or get ripped just wanna ditch some fat and lose weight in general.

IME, our life style is a reflection of our appearance.

That includes, body mass index (BMI).

The attached video is 20 minutes or so and contains 10 aspect of 'fat loss'.

It has been my experience, that each one is an important part of what for so many, is a big Puzzle.

Collectively, THIS is how I effectively manage a healthy diet for myself.

If you are serious about the above, I would encourage you to commit to the lifestyle required.

Perhaps watch & digest this video in pieces. 

It's not magic but it all matters. 

Good Luck.

A-Jay

Diets never work long term unless they become a lifestyle. And most diets aren't sustainable long term. I have ascribed to eating healthier for several years now. The most difficult part is getting your mind made up that this is forever. There is no going back. There are no other options. Until you get to that point no info on this thread will matter. Once you get to that point you won't really need the opinions of others because you will learn what works best for you and stick to it. 

 

That said, there are a few items that are detrimental to your health. Sugar is at the top of the list. Your body only needs the sugars it can get from natural sources like fruit and veggies. All other forms of sugar cause problems like inflammation of joints, iron depletion in your blood, and a whole host of other maladies. Also, excessive eating of store-bought bread is a bad idea. We grind our own wheat and make our own bread. Even then, I eat it sparingly. (Like sourdough crust pizza night!!)

 

Once you break the addiction to sugar you will feel a ton better and won't crave the sugar filled foods you do now. And you will gain more will power to eat healthier as you see the change in your physical appearance. 

 

Again, nothing is as strong as a made up mind. And as another member has written on all his post, you never know how strong your are until being strong is the only choice you have. 

14 minutes ago, Big Rick said:

Diets never work long term unless they become a lifestyle. And most diets aren't sustainable long term. I have ascribed to eating healthier for several years now. The most difficult part is getting your mind made up that this is forever. There is no going back. There are no other options. Until you get to that point no info on this thread will matter. Once you get to that point you won't really need the opinions of others because you will learn what works best for you and stick to it. 

 

That said, there are a few items that are detrimental to your health. Sugar is at the top of the list. Your body only needs the sugars it can get from natural sources like fruit and veggies. All other forms of sugar cause problems like inflammation of joints, iron depletion in your blood, and a whole host of other maladies. Also, excessive eating of store-bought bread is a bad idea. We grind our own wheat and make our own bread. Even then, I eat it sparingly. (Like sourdough crust pizza night!!)

 

Once you break the addiction to sugar you will feel a ton better and won't crave the sugar filled foods you do now. And you will gain more will power to eat healthier as you see the change in your physical appearance. 

 

Again, nothing is as strong as a made up mind. And as another member has written on all his post, you never know how strong your are until being strong is the only choice you have. 

Speaking The Truth ~

I often hesitate to add the above as it seems so many folks just don't want to hear it or believe it.

My wife has some very serious gastrointestinal issues for which she is 'treated' by a couple of specialist.  Several years ago, during an appointment, one of them was offering his 'advice' on a helpful diet.  He mentioned that

"IF THERE WAS NO SUCH THING AS WHITE SUGAR & WHITE FLOUR,

I WOULDN'T HAVE A JOB" ! 

Changed my life right there.

Been better ever since.

A-Jay

14 minutes ago, A-Jay said:

My wife has some very serious gastrointestinal issues for which she is 'treated' by a couple of specialist.

If it's what I think it is (Cr.....)- ya, that's not a fun one. Neighbor has it and I know what she goes through.

For the last two years, I've tried my best to eat healthy. My wife is my motivator. We go out for a pizza or Mexican food once a month. Otherwise cook at home, and avoid fast food. Lighter portions with better options. As an example, a salad with a boiled egg, and some boiled chicken is a great meal. Exercise is important also, as is not snacking on junk stuff before bedtime.

We also drink water, unsweetened tea, and coffee at home. I haven't had a soda in two years.

8 minutes ago, A-Jay said:

Speaking The Truth ~

I often hesitate to add the above as it seems so many folks just don't want to hear it or believe it.

My wife has some very serious gastrointestinal issues for which she is 'treated' by a couple of specialist.  Several years ago, during an appointment, one of them was offering his 'advice' on a helpful diet.  He mentioned that

"IF THERE WAS NO SUCH THING AS WHITE SUGAR & WHITE FLOUR,

I WOULDN'T HAVE A JOB" ! 

Changed my life right there.

Been better ever since.

A-Jay

Not to derail a thread, but ultimately this info is very important. This is exactly what caused my lifestyle change. Gut issues will shut your life down. No quality of life and no relief to a pain you can't touch. My doctor stated I had to do change careers (law enforcement) due to stress or die of intestinal cancer. THAT will get your attention. 

 

I did find a solution, for me at least. It took about 6 weeks for the change to make itself evident. After much research I learned this. Take it as you will and proceed with caution. 

 

The liver is the blood purifier. Bile passes through the liver and removes the toxins filtered out of the blood and stored in the liver. The bile then travels to the large intestine to be passed out as waste. Herein lies the problem. If the corrupted bile isn't removed then it passes right back to the liver. The bile duct doesn't produce anymore because the old bile was not removed. So, the old nasty bile passes right back through the liver. It can't clean as good now. And when it hits the intestines it coats them will all the nasty stuff removed from the blood. This causes the inflammation the leads to all the diseases known to intestinal issues. There IS a remedy.....

 

The ONLY thing that will attract and attach the bile so it passes out the body is HIGHLY SOLUBLE FIBER. Incidentally, the only food we eat with this ingredient is beans/lentils. A half cup of beans (pintos, kidney, peas, butterbeans, you get the idea) 3 times daily will seal the deal.  Understand, you will become very consistent with bowel movements. Clockwork, is more accurate. But they will be normal. One more thing, gas will be prevalent for the first couple of weeks as the bile and toxins built up in the large intestine is flushed out causing gas to form. Give it time and it too will subside. As the bile is removed new bile will be produced and the liver will become clean again. This will reduce aches and pains in the joints and other areas as the blood becomes cleaner. I am a testament that this works. 

Again, it took about 6 weeks for me to get relief. Before, I was extremely gluten intolerant and dealt with inflammatory bowel issues on a daily basis. After 6 weeks I very nervously tried a slice of pizza fully expecting to be in the bed or bathroom with flu/virus like symptoms for the next 72 hours. Imagine my amazement when NOTHING bad happened. 

 

I truly am a new man, thanks to the lowly bean. I can eat anything my heart desires with no fear of debilitating cramps and bathroom campouts. I eat beans everyday to insure my blood and liver stay healthy. 

 

I apologize for the diatribe, but this forever changed my life and I would be remiss not to share my experience in hope it can change others for the better as well. 

1 hour ago, Big Rick said:

Gut issues will shut your life down.  

The ONLY thing that will attract and attach the bile so it passes out the body is HIGHLY SOLUBLE FIBER.

My secret weapon when it come to sufficient daily fiber.

1 teaspoon into my daily protein shake and I am Good To Go.

(get it !) 

A-Jay

18 minutes ago, A-Jay said:

My secret weapon when it come to sufficient daily fiber.

1 teaspoon into my daily protein shake and I am Good To Go.

(get it !) 

A-Jay

I didn't mention Psyllium Husk Powder because most aren't disciplined enough to drink the amount of water necessary to prevent a back log of data, so to speak..... Knowing your regiment to health proves your water intake is very sufficient. A teaspoon a day is great for an already healthy gut. Beans are a bit more gentle on an inflamed gut, and 3 times a day allows the presence of beans to be a constant therefore promoting better removal. Bile makes the whole trip from liver to intestines every 20 minutes or so. So, frequent insertions of beans allows for more consistent dirty bile removal and hastens the healing process. 

59 minutes ago, Big Rick said:

I didn't mention Psyllium Husk Powder because most aren't disciplined enough to drink the amount of water necessary to prevent a back log of data, so to speak..... Knowing your regiment to health proves your water intake is very sufficient. A teaspoon a day is great for an already healthy gut. Beans are a bit more gentle on an inflamed gut, and 3 times a day allows the presence of beans to be a constant therefore promoting better removal. Bile makes the whole trip from liver to intestines every 20 minutes or so. So, frequent insertions of beans allows for more consistent dirty bile removal and hastens the healing process. 

Not sure what you think is a sufficient amount of water but that is one area where I'm pretty disciplined. I have no issue drinking a gallon a day or even a bottle north of that 95% of the time. A bad day for me is usually 64-96oz. Because of this fiber never prevents a download for me.

Fruit

Vegetables

Bird

Fish

 

 

1 hour ago, PressuredFishing said:

Fruit

Vegetables

Bird

Fish

 

 

I got the fish part covered. And yard bird is typically available at the store for cheap. I wish I had grandma's skills with the veggies, she had it all and always ready 

I'm posting a pic only so you'll know that I have some knowledge in this area.  You didn't like keto?  Most people don't.  Don't worry about it and don't work so darn hard at this.  It's NOT that hard.  

I'm 53 years old and I'm currently at 8% bodyfat via the 3 site caliper test.  IGNORE THE BODY MASS INDEX (BMI), according to that I am obese.  I'm not joking.  

1.  Stop with the macros.  Get your calories right.  There are many reliable calorie calculators on the internet.  You have to be honest with the questions they ask.  

2.  Keep track of your calories.  You do not know how much you are eating and you cannot judge a portion size without years and years of measuring, weighing, etc.  No, you can't, you're wrong.  Get the free version of My Fitness Pal and use it for every single thing you eat.  Before you know it, you won't need it anymore.  

 

That's it.  No other advice needed.  Figure out the right amount of calories.  Learn to keep track of your calories.  Done.  Don't workout if you don't want to.  You won't look exactly like I do but you will certainly have a healthy body weight.  Don't count your macros if you don't want to.  It would speed things up to get .7 to 1 gram of protein per pound of body weight and cut down on refined sugar, but you don't have to.  Get your calories right and keep strict track of what you take in and your life will change.  

 

Adding one more thing:

Don't worry about "crappy food".  You can choose to eat what you want and still lose weight/maintain healthy weight.  Specific foods are bad for you only if you have a medical condition or a genetic predisposition to some bad things.  Do a Google search of The Twinkie Diet.  

 

I lost 50lbs 3 years ago by giving up carbs. No exercise. No diet plan. No nothing. Just stopped eating carbs.

I am by no means a healthy eater. If I don't buy it, I can't eat it, is my diet plan. 

11 minutes ago, BigAngus752 said:

IGNORE THE BODY MASS INDEX (BMI), according to that I am obese.  I'm not joking.  

 

Several years ago I went in for a routine health checkup.  I knew that my genetics had cancer, heart disease, and diabetes, so my wife required that I go in for a routine visit.  Had some tests done and everything checked out fine (I was 37 at the time).  I asked the MD what I could do to be healthier and he said "lose some weight."  I looked at him like he was joking because I did not consider myself to be overweight in any way.  Plus I have an active lifestyle playing ice hockey and racquetball, plus lifting weights and swimming on a regular basis.  He said "you are 6'2" and under standard BMI you should weigh 180 pounds."  At the time I was about 210 pounds.

 

A month later I had a complimentary training session with a personal trainer.  I asked him about BMI.  He said that standard BMI is complete BS because it does not account for any muscle.  He put me on a body composition machine and the analysis indicated that there is little fat for me to lose and if I dropped 30 pounds to fall in line with BMI, I would trim far too much muscle.  The trainer then told me my ideal weight is 207 pounds so I try to stay +/- 5 pounds of that.

 

The problem with straight up BMI is that its strictly a height to weight ratio.  Every single NFL football player is considered obese if you go by BMI.  There's no freaking way I can drop down to 180 pounds.  I'd be skin and bones.

9 minutes ago, gimruis said:

 

Several years ago I went in for a routine health checkup.  I knew that my genetics had cancer, heart disease, and diabetes, so my wife required that I go in for a routine visit.  Had some tests done and everything checked out fine (I was 37 at the time).  I asked the MD what I could do to be healthier and he said "lose some weight."  I looked at him like he was joking because I did not consider myself to be overweight in any way.  Plus I have an active lifestyle playing ice hockey and racquetball, plus lifting weights and swimming on a regular basis.  He said "you are 6'2" and under standard BMI you should weigh 180 pounds."  At the time I was about 210 pounds.

 

A month later I had a complimentary training session with a personal trainer.  I asked him about BMI.  He said that standard BMI is complete BS because it does not account for any muscle.  He put me on a body composition machine and the analysis indicated that there is little fat for me to lose and if I dropped 30 pounds to fall in line with BMI, I would trim far too much muscle.  The trainer then told me my ideal weight is 207 pounds so I try to stay +/- 5 pounds of that.

 

The problem with straight up BMI is that its strictly a height to weight ratio.  Every single NFL football player is considered obese if you go by BMI.  There's no freaking way I can drop down to 180 pounds.  I'd be skin and bones.

At 30, I weighed 170lbs and was skinny. Changed careers to a more physical one and bulked up to 230lbs mostly solid and was full of energy. At 42 I had a career ending injury which left me disabled. Jumped up to 300lbs and maintained that weight until 49 and felt like crap. Killed the carbs and lost 50lbs. I feel healthy at 250 +/-. I'd like to lose another 30lbs for vanities sake, not for health's sake. 

31 minutes ago, gimruis said:

 

Several years ago I went in for a routine health checkup.  I knew that my genetics had cancer, heart disease, and diabetes, so my wife required that I go in for a routine visit.  Had some tests done and everything checked out fine (I was 37 at the time).  I asked the MD what I could do to be healthier and he said "lose some weight."  I looked at him like he was joking because I did not consider myself to be overweight in any way.  Plus I have an active lifestyle playing ice hockey and racquetball, plus lifting weights and swimming on a regular basis.  He said "you are 6'2" and under standard BMI you should weigh 180 pounds."  At the time I was about 210 pounds.

 

A month later I had a complimentary training session with a personal trainer.  I asked him about BMI.  He said that standard BMI is complete BS because it does not account for any muscle.  He put me on a body composition machine and the analysis indicated that there is little fat for me to lose and if I dropped 30 pounds to fall in line with BMI, I would trim far too much muscle.  The trainer then told me my ideal weight is 207 pounds so I try to stay +/- 5 pounds of that.

 

The problem with straight up BMI is that its strictly a height to weight ratio.  Every single NFL football player is considered obese if you go by BMI.  There's no freaking way I can drop down to 180 pounds.  I'd be skin and bones.

When I was in my early 20s I was eating better and running all the time..ended up losing a bunch of weight. Then I got ill and lost a bunch more. One day I went into my doctor...he looked at my chart and says hey dude your 6'3" and right now you weigh 196. Eat something dammit your too skinny. For years after that I was able to keep my weight between 210-220...felt great there. Healthy, plenty of energy, strong. I'd Like to get back to that range.

1 hour ago, BigAngus752 said:

My Fitness Pal

Was such a useful tool, don't use it now because I've pretty much memorized everything I eat, but it's basically a calorie menu for everything you can think of eating. 

Best diet is all single ingredient purchases.  ie, nothing processed with anything else.

2nd best thing you can do is vary your diet.  I rarely eat the same meal 2x in a month.

Next addition is to try and make it as diverse as possible.

 

The best part of all the above is that it is addictive and self fulfilling.  Any diet is a temporary measure until you reverse it.  A lifestyle change however is permanent so whatever diet you pick you better learn to like it more than your habits are today.

10 hours ago, slonezp said:

Jumped up to 300lbs and maintained that weight until 49 and felt like crap. Killed the carbs and lost 50lbs.

I have a co worker who simply cut 90% of the bread out of his diet and he lost 35 pounds.

 

I gained some weight in college, primarily from drinking beer.  After college, I weighed 235 pounds and I was a tub of jello.  I didn't like the way I looked and neither did the ladies.  I had to make some changes.  I joined a health club and made some simple diet changes.  For 15 years now I've been at or near 210 pounds which is where I like to be.