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Intermittent fasting and strength training
OP - just reading a couple of comments, it looks like you could be misinformed.
If you can answer these I might be able to give you some tips (I do at least 1 transformation every year holiday body > summer body)
1. Age and Sex
2. Level of activity
3. Meal schedule and broadly what macros do you eat?
1&2 is in my post. Don’t know how to count macro but there are a lot of details in the post too.
https://qz.com/993954/fidgeting-can-actually-help-you-burn-up-to-800-calories-each-day/
You don't have to completely forego the good food, but weight loss is 90% diet so you'll have to make changes if that's your goal.
Start by calculating your TDEE and base your daily caloric needs off of that. (500 / day deficit = 1lb / week loss). Then whatever you eat during the day should be within that deficit. It can be noodles and good food, but then maybe eat something less calorie dense for the next meal. Also, if you're concerned with not feeling full with healthy foods, make sure you're getting enough fats. Avocado, oils, etc. all help you feel full for longer and are healthy fats. I've also heard it's helpful to drink a glass of water before every meal to eat less - that may help with the calorie dense foods?
If you don't have a food scale that could be a good investment! You can usually fund pretty cheap ones. Otherwise keeping protein the size of your palm and veggies to finish off the plate is a pretty good template. Oh, and cutting out alcohol (or cutting back) will help for sure since they're just empty calories.
For proteins you could do pork tenderloins, fish, eggs, tofu which are all pretty high in protein and lean. Ground turkey is pretty good too! I like to make a lasagna with ground turkey instead of beef and half cottage cheese instead of all ricotta. Small changes but it's really good and definitely healthier / lower in calories!
I am trying intermittent fasting (loosely because if I do it my night time is wiped)
Strength training gave me muscle and I don’t really want them…(now they become body mass)
Then what happened to the muscle that was there but have not been exercised in a year?
Strength training and lifting heavy sh*t is the key. You could do half the cardio you're doing and if you strength train nearly every single day (with muscle groups getting at least 1 days' rest in between) you will see results.
Chief
It’s about weight loss. While I love strength training for a better physique, it is not required to lose weight. It’s all about the diet (or the calorie deficit).
If you asked ten people this you’d get ten different answers and yet none of them may work for you long term. I think a lot of people get caught up in tiny details, gimmicks, or try to make huge changes for quick results that end up being unsustainable. At the end of the day calories in vs calories out is what changes weight, but focus on the big things like sleep, general movement, finding a form of exercise you genuinely enjoy, and drinking water. Eat the things you love so you’re satisfied, but consciously adding fruits/veggies (good for fiber and micronutrients) and protein (generally satiating and helps maintain existing muscle) to meals can help with fullness. Also want to note there’s nothing inherently wrong with wanting to change your body, but get curious about the reason behind it! Being happy and healthy is far more important than being stressed about fitness and food just to gain and lose the same ten pounds throughout the year for years on end.
Strength training for sure!
Chief
There’s only one lever to lose weight: calorie deficit.
The biggest factor for the calorie deficit is your calorie intake, which you should track/manage. You can add more cardio to increase your calories out, but you’ll have to make sure that you’re not eating those calories back.
You can and should keep eating the things you like, you just have to integrate them in a diet model that keeps you full and gives you those foods. For me this means that I eat a lot of low calorie dense foods with high protein as a base (~80% of my diet) and enrich it with other foods occasionally. If you want noodles/dumplings/toast/Prosecco daily you can also achieve that, you just have to plan around that as your fix point and add mostly veggies and lean proteins on top.
Chief
There are quite a few options out there:
- Meat: any lean cut like chicken breast, beef/pork tenderloin, lean deli meats, Costco chicken burger patties
- Fish: most white fish, canned tuna
- Dairy: fat free greek yogurt / cheese / cottage cheese …
- Egg whites
- Plant based: Tofu, impossible/beyond meat
Some of my everyday favorite meals:
- 4 slices of egg white French toast has roughly 365 calories and 40g of protein; I usually add a few 100g of strawberries for volume
- 6 wellness tortilla pizzas with low fat cheese has 600 calories and 50g of protein; I usually add a large side salad or broccoli for volume
A point to add - don’t try spot reduction (eg, try to lose weight in one part of your body). We have to embrace our body will lose weight / tone up the way it does. If it is your tummy, then I agree with the above, diet as the aim sounds like improving your body fat %