- fasted cardio isn’t the end all be all hack to “burn fat” ok it works for some people as far as workout efficiency, but for others it’s not an efficient way to exercise. Overall it does NOT affect the efficiency of burning fat, but there are benefits if you have trouble regulating your insulin levels, are diabetic, pre-diabetic etc. Working out is about maximizing your energy levels to get through your workout AND to feel okay the rest of the day. Do what makes your levels feel the most consistent throughout the day
- eating dinner late won’t make you gain weight or slow your weight loss, the caveat is that it should be the dinner you planned to eat that’s within your caloric intake, not unhealthy extra calories you wouldn’t eat that day if it weren’t late at night
- all fad diets go by the same principle: caloric deficit = weight loss, and healthier foods like vegetables, lean protein, and healthy fats and complex carbs will make your body and metabolism more efficient, no need to complicate things or expect a specific or better result based on any diet. Especially if you’re not trying to 1) train at a competitive athletic level or 2) reach a certain body fat comp for specific reasons such as bikini, fitness comps, etc.
- THAT BEING SAID, the BEST “diet” to follow is IIFYM, “if it fits in your macros” because it forces you to focus on the big 3 nutrients that help your body work efficiently, fat, protein, carbs and it’s also the most flexible in terms of whether you prefer carb heavier eating or fat heavier eating
- Intermittence fasting IS actually beneficial to your overall health (weight loss aside) so long as you’re consistent, eating correctly and consuming the right amount of water BUT if you have a propensity to binge eat, don’t do it
- low fat/high carb or high carb/low fat doesn’t matter as much as you think IF those foods are healthy/complex fats and carbs, and IF you are an average person wanting to lose a lil weight aka not a star athlete, bodybuilder, etc. needing a specific weight/look for a short time period, etc. if you are on a strict diet, one or the other will benefit you depending on your own body, neither are inherently bad and neither will make you lose or gain weight faster or slower so long as your foods are healthy, you’re eating within a good caloric range and you’re eating a moderate amount of protein
- 1200 CALORIES ISN’T EVER ENOUGH FOR A TEEN OR ADULT PERSON do your research, find your resting metabolic rate and calculate your own accurate caloric intake depending on your OWN body
- literally no one is ever lying when they say losing weight is very dependent on your water and sleep intake, these two things WILL affect how efficient your body is no matter what you’re eating or how your exercising
- you don’t need a million supplements as a young healthy adult, if you’re vegan, vegetarian, have trouble consuming enough vegetables or have a low immune system a multivitamin and maybe b vitamin and iron supplements will help
- drinking protein shakes are an OK meal replacement or as an added way to hit your protein goal for the day so long as they have either a carb or fat element, whatever is your chosen macros to follow because protein is most optimally used in your body with another macro
- if you’re a bio woman, have the same hormone levels/system as a woman, your hormones CAN affect your weight loss, gain etc. Prioritize your reproductive health as its a great indicator of your overall health
- stop with the thinspo you’re comparing yourself to people with naturally low body fat, different body types, different hormone levels, and different ethnicities than you it’s never going to work and it’s damaging more than anything
-working out is better for your mental health period, get some exercise even tho you hate when ur behavioral health professionals tell u
- not every workout is good, fun or efficient for everyone. Running can be bad for you if you have sensitive joints, injuries, etc. but biking and other forms of cardio vascular exercise are just as good.
- you need BOTH resistance based (weightlifting, rock climbing, calisthenics etc) and cardio vascular exercise so do both
- EAT THROUGHOUT THE DAY DRINK WATER GO TF TO SLEEP
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