When Joe buys new clothes, he buys one outfit or pair of pants that smaller than the others, as a goal to look forward to. I recently went on vacation to PAX in Seattle and was worried that I wouldn’t be able to do my typical workouts due to the video game convention-ing. Another 10-month study found that burning either 400 or 600 calories five times per week by doing cardio exercise resulted in an average weight loss of … According to one small study, depriving nine men of sleep for a single night resulted in significant increases in hunger and levels of ghrelin, the hormone that stimulates appetite (21). All of these have been confirmed in scientific studies. You may be able to find the same content in another format, or you may be able to find more information, at their web site. This article tells you how. Steve: Do you have any other nerdy passions or pursuits? Steve: You started following the Rebel Fitness Guide, and then moved on to the Rebel Strength Guide. Soda, juice and energy drinks are often loaded with sugar and extra calories that can contribute to weight gain over time. Cleaning up my diet and developing a workout habit were two of the best things I did for myself. Sure, I’m guessing Joe didn’t like what he saw in the first picture of himself on that first day, but it showed him his starting point. Many commonly involve picking an 8–10-hour window to restrict food intake each day. I researched a lot, tried many diets and failed many times. December was quite tough to get through, and I did cheat a bit!  But I did minimize the junk as much as possible and managed to get in 4/5 workouts a week, so I’m still on track!  I’m more Medium than Large, but it all depends on the fit of the shirt, those darn fitted shirts still work best in a Large. When I’m finished with work I get a hotel workout in, grab a healthy dinner and then game the rest of the night away! You will never reach your goals (unless your goal. Plus, multiple studies link a higher intake of protein to decreases in body weight and belly fat over time (18, 19, 20). Steve: Thanks for answering these questions man – I know a LOT of readers will be interested to hear how you were so dang successful.  So let’s start at the beginning – describe a typical day for you before you decided to make a change. This channel is about my Fitness Journey. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Healthline Media does not provide medical advice, diagnosis, or treatment. Were most of your workouts done at home – body weight? I didn’t joke around. I am a tall woman, 5-foot-10 to be exact. In 10 months of following Nerd Fitness, Joe has lost 128 pounds. A cleaned-up diet? Using general calorie calculation methods, you can estimate that cutting even one serving of these high-calorie condiments each day could reduce calorie intake enough to lose up to nine pounds over the course of a year. Steve: Fair enough.  Looking back, was there a specific game-changing moment that you decided to make changes? One small 12-week study in 19 people showed that increasing protein intake to 30% of calories reduced daily intake by 441 calories and lowered body weight by 10.8 pounds (4.9 kg) (16). Fortunately, we not only have an interview with Joe today on how he succeeded, but also pictures of him and old emails from every month along the way too! She's proof that there's an inner athlete in all of us. Joe: They were pretty tough. The main reason of weight gain is lack of self discipline in terms of our eating patterns and activity level. Multiple studies demonstrate that fiber has a powerful effect on weight loss. I had other minor attempts that, looking back now, could hardly be qualified as a serious attempt, haha. Traveling allowed me to have a variety in my workouts. Many other studies indicate that increasing your fiber consumption from fiber-rich foods, such as vegetables, is tied to a decrease in both calorie intake and body weight (13, 14). I did actually weigh myself a week ago, which I was scared to do, but I was like ‘sure what the heck’.  Turns out I now weigh 210, so I’ve lost about 100lbs so far. This Weird ‘Touch A Stranger’s Hand’ on Escalator Prank Is The Funniest Of All Pranks. This guy is looking shredded! She started sharing her weight loss pictures on social networking site Instagram to inspire other people where she earned over 70,000 followers. Weird. My current ‘home gym’ includes a pull up bar, dumbbells, a rubber balance ball, and resistance bands. There’s a lot of B.S. If you’re building muscle and eating right, the scale might not move at all…but your body composition CAN change.  So, try to have another metric along with stepping on a scale, or hell…don’t even worry about the scale!  Just put healthy habits in place, put your focus on getting stronger, and have pictures or measurements to track your progress.Â. I’ve noticed a difference and I know it’ll take time to firm that all up, so things are on the up swing there.  I’ve included a couple more pics, can’t wait to see what this month yields! I did start off with just using my body weight against me, but then I invested in some free weights too. This article tells…. Joe: I do have a little more weight I want to lose. After his dramatic transformation, he now weighs in at 204 pounds as he continues to bulk up for his bodybuilding training. And pants size I went from a 54″ waist to a 46/44″ (again depending).  Not too bad for 4 months I’d say! Never be afraid to ask for help, because no one is an island. Piling toppings on your favorite foods can quickly turn a healthy meal into a calorie bomb. It got easier after about month 3 or 4, at that point healthy was more of a habit for me.

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