Weight loss tips that seem ok?

[dreeves]

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Minimize the variance in your weight: weigh first thing in the morning 
after using the bathroom and before eating or drinking anything. See 
also https://blog.beeminder.com/weighly

Weigh yourself daily. More data is better!
See https://blog.beeminder.com/weighly

Temporary weight gain for a day or two after a hard workout is common. 
Your body is storing glucose -- quick energy -- and glucose carries a 
lot of water. Why does your body do this? It's responding to the workout
by storing extra energy in the muscles, both for repair and to be more 
prepared for future hard work.
More at https://blog.beeminder.com/backfiring

Losing weight is inherently hard. Your body fights you tooth and nail.
But maintaining any given weight, once you've had a few weeks to adjust 
to it, is really no problem if you just keep an eye on your bright
red line.

While losing weight your body will produce excess ketones. Drink more
water to help flush them out of your system.

Don't eat while distracted, e.g., while browsing the web or watching TV.

#We often hear people say things like "I'm working 80-hour weeks right 
#now and have way too much stress and/or too little time to worry about 
#my weight goal." We think that's really missing the point!  Certainly ... 
#[pitch the flat weight line thing...]

#Eat less.

Should you beemind your weight or your bodyfat? Usually bodyfat is what 
you really care about. Nonetheless, we recommend scale weight at first 
if you're far from your bodyfat goal. If you're far from your bodyfat  
goal (and you're not a bodybuilder) then you know with certainty that   
the scale will say a smaller number when you're done. So we recommend 
that you first beemind your weight until you're down to an upper bound 
on your ideal weight and then consider switching to a better metric.

#Until you're down to the upper end of your ideal range -- 
#  see https://kibotzer.com/calculators/target --
#don't make excuses (eg "I'm just gaining muscle") for not staying
#on your below your Bright Red Line. You may be gaining muscle but it's always
#possible to lose that much more fat to stay on track. (Again, 
#assuming you are currently above your ideal range.)
#More at https://blog.beeminder.com/weighly

As much as possible, eat whole grains ("whole" must be written before 
the type of grain in the ingredient list).

#(salmon, sardines, herring, trout, mackerel) 
Healthy fats are an essential part of your diet. Omega 3's from fish 
and from flax seed/meal. Almonds, Avocados, and Olive Oil contain 
healthy fats. Eating these fats will *not* make you fat and in fact 
will help you lose fat.
 
White carbs and sugary processed foods leave you craving more. This is
why eating "low fat" (read "more sugar") only leads to more weight.

#Eat your veggies, fruits, whole grains, lean proteins, healthy fats, 
#and healthy dairy every day. You'll be amazed how content and 
#satisfied you feel while not craving the crap anymore!
 
#Eat veggies, fruits, lean proteins, healthy fats (avocado, olive oil, 
#almonds, walnuts), whole grains, and healthy dairy (skim milk, plain 
#yogurt with unsweetened berries for flavor).

Your body will do a much better job of telling you when you've consumed 
enough if you're eating healthy (not processed/refined) foods.

If you're hungry late at night, you've likely not eaten enough 
satisfying food throughout the day, like fiber, protein, and healthy 
fat.
 
Fiber, protein, and healthy fat leave you feeling content and satisfied 
because they take longer to break down and release slowly into the 
bloodstream.

Ever notice how easy it is to plow through a bag of cookies, especially
"low fat", but how impossible it would be to plow through a bag of 
apples?

Sugar and white carbs break down quickly, enter your bloodstream en 
masse, and force your body to store the excess in fat cells, leaving 
your digestive system empty and ready for more.

Make a conscious effort to slow down and feel physical satisfaction 
(just prior to feeling full and quite a bit prior to feeling miserable) 
while eating. You'll notice that 2-3 hours later you can feel physical 
hunger in your stomach. Tuning in to true feelings of hunger and 
satisfaction helps you recognize when you're eating for other reasons.

If a food looks like it's never been alive at any point, maybe avoid it.
 
If a hunter/gatherer would've eaten it, it's probably a healthy choice!

Remember that it takes 20 minutes for your brain to register that you're
full. Eat slowly and pay attention to how full you are. Remind yourself 
that you can always eat as soon as you feel hungry again, so there's no 
need to go past a satisfied feeling.

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But the plan is to only show weight loss tips at all to people who opt in to seeing them.

Cognata

• Half-plate rule + plating&waiting #2

Verbata: weight loss, fitness, melanie, plating and waiting, nutrition, food,