>>18406
This so very much. Losing weight is easy, not gaining it back is hard. Slow and steady does indeed win the race.
Personal annecdotal evidence: Gone from ~90Kg to 85-83Kg range (depending on hydration) in 6 months, and still slowly ticking downwards. I expect to reach my target weight of 80-77Kg before christmas if I don't cheat too much. (ultimate goal is to be able to dehydrate to 75Kg- for amateur "light" MMA matches).
My "diet" is basically reasonably healthy food and as little refined sugar as possible, without being fanatic about it:
For breakfast/lunch/supper - two slices of unsweetened full grain bread with solid nutritional toppings like cheese, ham, eggs, salmon, and as much vegetables (letuce, tomatoes, cucumber, carrots etc) as I like. Small helpings of fruit and a glass of milk to wash it down. Sometimes just oatmeal with milk and a dash of jam.
Dinner: Cook from scratch with as unprocessed food as possible. Solid staples like pork-chops, homemade meatballs, poached fish, etc. Meat/fish & potatoes essentially. Pasta in reasonable amounts is okay. Modest helpings and as much salad as I need to be full.
Treats: One small cookie or small piece of dark chocolate with my afternoon coffee. Small helpings of cakes/desserts if I'm visiting someone else.
Mind, this is coupled with biking to work (5km each way), and doing MMA/BJJ 3-4 times a week. No heavy lifting at the moment due to injured thumb, but will add powercleans and squatz once I'm able to.
This so very much. Losing weight is easy, not gaining it back is hard. Slow and steady does indeed win the race.
Personal annecdotal evidence: Gone from ~90Kg to 85-83Kg range (depending on hydration) in 6 months, and still slowly ticking downwards. I expect to reach my target weight of 80-77Kg before christmas if I don't cheat too much. (ultimate goal is to be able to dehydrate to 75Kg- for amateur "light" MMA matches).
My "diet" is basically reasonably healthy food and as little refined sugar as possible, without being fanatic about it:
For breakfast/lunch/supper - two slices of unsweetened full grain bread with solid nutritional toppings like cheese, ham, eggs, salmon, and as much vegetables (letuce, tomatoes, cucumber, carrots etc) as I like. Small helpings of fruit and a glass of milk to wash it down. Sometimes just oatmeal with milk and a dash of jam.
Dinner: Cook from scratch with as unprocessed food as possible. Solid staples like pork-chops, homemade meatballs, poached fish, etc. Meat/fish & potatoes essentially. Pasta in reasonable amounts is okay. Modest helpings and as much salad as I need to be full.
Treats: One small cookie or small piece of dark chocolate with my afternoon coffee. Small helpings of cakes/desserts if I'm visiting someone else.
Mind, this is coupled with biking to work (5km each way), and doing MMA/BJJ 3-4 times a week. No heavy lifting at the moment due to injured thumb, but will add powercleans and squatz once I'm able to.
