Your Best Fat Loss Tip?

**klbbr** · Today, 06:03 AM

Let's make this a thread about the best advice to cut.

I just came across some advice that was new to me. We all know smaller plates lead to smaller portions and less kcal, and eating more slowly increases makes you more sated. But what was new to me is putting away the cell phone, turning off the laptop, simply paying attention to the meal while eating, it makes you feel fuller. Your body gets the feeling of satiety also from watching the food intake as it happens.
https://www.health.harvard.edu/blog/...n-201303296037

I often watch some video while eating so, hey, stopping that might work. Worked 1 of 1 days so far.

If you've got any fat loss tips, do contribute.

**Tommy W.** · Today, 06:23 AM

Eliminate processed carbs and alcohol and don’t eat when hungry. Hold yourself accountable and stick to a pre determined calorie amount by way of a diet app that is not My Fitness Pal.

**SuffolkPunch** · Today, 06:29 AM

There is emerging research that ultra processed foods have a serious effect on triggering your appetite, even permanently altering your brain chemistry when it comes to appetite regulation.

So I would aim to have the vast majority of what you eat minimally processed. Things that are only one or two steps from nature like milled wholegrains, cooked beans for example.

It's worth looking up what is considered ultra processed.

**snailsrus** · Today, 07:04 AM

I think 80-90% of people are tracking calories incorrectly and generally are eating more than they think when they start and claimed they can’t lose weight on >1500 cals

Weighing cooked food vs raw

Not counting oils or sauces used while cooking

Leaving out creamer /sugar in coffee

Eating out frequently where the true nutritional value of say what the chipotle worker puts on your burrito bowl can vary by 100’s of calories

Cheat day or meals

Using cardio/ the treadmill or fit bit that says you burned x amount to add more calories to what you eat

**shmoneyshamel** · Today, 07:08 AM

why not MyFitnessPal?

**Tommy W.** · Today, 08:02 AM

Originally Posted by shmoneyshamel

why not MyFitnessPal?

Too many entries for the same foods so people generally use the entry with the lowest calories listed which leads to way underestimating actual calorie intake

**klbbr** · Today, 08:17 AM

Originally Posted by SuffolkPunch

It's worth looking up what is considered ultra processed.

Putting it in for reference

Unprocessed or minimally processed foods: Think vegetables, grains, legumes, fruits, nuts, meats, seafood, herbs, spices, garlic, eggs and milk. Make these real, whole foods the basis of your diet.

Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that’s detrimental to health. They are convenient and help you build nutritious meals. See? Not everything in a package is bad for you!

Ultra-processed foods: Here’s the category where almost 50% of our calories come from – and where we should cut back. These foods go through multiple processes (extrusion, molding, milling, etc.), contain many added ingredients and are highly manipulated. Examples are soft drinks, chips, chocolate, candy, ice-cream, sweetened breakfast cereals, packaged soups, chicken nuggets, hotdogs, fries and more.

Ultra-processed foods is the category where almost 50% of our calories come from.

https://www.heartandstroke.ca/articl...processed-food

Originally Posted by SuffolkPunch

There is emerging research that ultra processed foods have a serious effect on triggering your appetite, even permanently altering your brain chemistry when it comes to appetite regulation.

Hot damn. If you know of quality sources for this info, please post.

**Tommy W.** · Today, 08:41 AM

Originally Posted by klbbr

Putting it in for reference

Unprocessed or minimally processed foods: Think vegetables, grains, legumes, fruits, nuts, meats, seafood, herbs, spices, garlic, eggs and milk. Make these real, whole foods the basis of your diet.

Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that’s detrimental to health. They are convenient and help you build nutritious meals. See? Not everything in a package is bad for you!

Ultra-processed foods: Here’s the category where almost 50% of our calories come from – and where we should cut back. These foods go through multiple processes (extrusion, molding, milling, etc.), contain many added ingredients and are highly manipulated. Examples are soft drinks, chips, chocolate, candy, ice-cream, sweetened breakfast cereals, packaged soups, chicken nuggets, hotdogs, fries and more.

Ultra-processed foods is the category where almost 50% of our calories come from.

https://www.heartandstroke.ca/articl...processed-food

Hot damn. If you know of quality sources for this info, please post.

good info and accurate hence why if people drop those ultra’s they drop weight almost right away.

**Bosko** · Today, 08:49 AM

weigh all your food by the GRAM....most people are off by 500/calories a day by using apps and guessing

**JUSA** · Today, 09:20 AM

- eliminate or reduce processed foods, sugar and alcohol from your diet
- do not eat unless you are hungry
- do not constantly eat, stop eating if you feel full

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