Weight Gain

Anonymous Monkey's picture
Anonymous Monkey

How do you all prevent outrageous weight gain while working these hours? I am already having trouble buttoning up my suit especially with the current pandemic and want to stop before it gets out of hand.

Comments (123)

Jun 28, 2020

Everybody's metabolism is different but just try eating healthier every once in awhile. Eating fruit also helps with the plumbing and can reduce weight. And just try going for a run with a mask on every now and then.

Array

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Most Helpful
Jun 28, 2020

Don't eat breakfast, only drink water, and workout 3x or more a week

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Jun 28, 2020

Is this breakfast thing actually something you do? I find that I feel like shit by 10:00 if I don't eat breakfast in the morning.

Always go to other people's funerals, otherwise they won't come to yours.

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Jun 28, 2020

That's just weakness leaving the body

Array

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Jun 29, 2020

yeah, I don't have an appetite in the morning anyway though so it kind of happens naturally

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Jun 29, 2020

that's because your body is used to getting breakfast daily. That's how I felt too when I started IF, but you get used to it after a week or so of consistency. Once your body gets used to the new routine, you'll feel fine and your body will be accustomed to getting its meal later.

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Jun 29, 2020

Breakfast are your energies for the day and possibly the meal you don't want to skip. If you want to do intermittent fasting, then skip dinner (preferably) or lunch.

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Jun 29, 2020
neink:

Breakfast are your energies for the day and possibly the meal you don't want to skip. If you want to do intermittent fasting, then skip dinner (preferably) or lunch.

Completely disagree - but to each their own regarding the 8hr intake window.

Breakfast and lunch are typically the best meals to skip if you're sitting in a desk all day. Not sure why you need to eat when you're just sitting around. Best practice is to eat around workouts - fuel up for a workout after work then eat after the workout.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

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Jun 29, 2020
neink:

Breakfast are your energies for the day and possibly the meal you don't want to skip. If you want to do intermittent fasting, then skip dinner (preferably) or lunch.

TLDR: The body adjusts.

The more recent research has shown that the energy levels and food cravings issues ameliorate with consistent IF schedule. Hunger is caused by certain hormones kicking in, like gherlin. The body doesn't release those hormones on that schedule, once you've adjusted your eating schedule.

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Jul 6, 2020

Certain approaches are better fits for some people than for others. But in the long run, intermittent fasting is about as effective as low carb, calorie restriction, etc. Which is to say: not very effective. It works as long as people follow it, and stops working when they stop following it. Which virtually everyone will do- for the genetic reasons I described below.

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Jul 6, 2020

To posters who want to throw monkey shit, I have a simple challenge.

There are tons of Ph.D.s who have been researching obesity for decades. They've done too many studies and experiments to count.

So, find me a single peer-reviewed study that shows that a diet and exercise intervention can produce substantial, long-term weight loss in a large percentage of the people who adopt it.

I don't mean losing 10 pounds for a year: I mean substantial weight loss (say, 50 pounds) that's mostly maintained over the long term (say, the majority of the participants have maintained at least 40 pounds of weight loss after 10 years). You can't do it. There literally are none.

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Jul 6, 2020

Another challenge: explain the findings from adoption research (replicated over and over again) that the adult BMIs of adopted children have no correlation with the BMIs of their adopted, non-biological siblings, but that they DO have a substantial correlation with the BMIs of their biological siblings, whom they've never even met in many cases.

This finding is consistent with the idea that BMI is largely a function of genes, and is not consistent with the idea that it's a function of learned, changeable lifestyle factors. It's reinforced by the findings of twin studies and, more recently, GWAS research on actual genome samples.

Jun 28, 2020

Intermittent fasting can help, since you're forced to eat all your meals within a shorter time frame, you'll naturally be fuller and may end up eating less.

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Funniest
Jun 28, 2020

Just stop eating you fat fuck

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Jul 2, 2020

Billie Eilish is 5'3 but she eats.

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Jun 28, 2020

Keto - high fats, high protein, low carb diet. Has really helped me with cravings and stopped my sugar addiction completely. Lost 8lbs my first week. Ultimately, for weight loss you'll want to follow CICO. Give it a try.

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Jun 28, 2020

Justcico.com

Jun 29, 2020

Just fyi u didn't lose 8 lbs your first week, about 90% of that was water weight and muscle gylcogen, 8lbs in one week is mathematically impossible. You'd have to be at a 28,000 calorie deficit (3500 cals in lb x 8) for the week or 4000 per day. So basically you'd have to not eat a single thing all week and burn 4000 calories a day to lose 8 legitimate pounds. You probably lost around .5-1, 2 being on the absolute high end.

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Jun 29, 2020

losing water weight isn't necessarily bad for some people, eg If you are bloated or hold a lot of water

Jun 30, 2020

Okay, but what is your point? The human body fluctuates in body weight daily based on time of day, metabolic capacity and food / water intake. I'm just illustrating a lifestyle that has worked for me over the last few months.

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  • Intern in PropTrad
Jun 30, 2020

I've heard that the whole 3500 cal per pound of fat is a myth, for the fat cells themselves are not 100% fat, they have % age of water within them that you shed too when you lose fat. I have seen ppl calculate calories in v calories out and the 'mathematical' approach to weight loss but I just don't buy it. eg The body processes a handful of sweets (hard candy) differently to handful of nuts.Though the latter is significantly higher in calories, you are less likely to gain weight with nuts compared to same quantity of sweets owing to high fibre content, low carb etc.

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Jun 28, 2020

If you cannot find the time to exercise, you need to make good substitutions and cut back on portions. The goal is to eventually prefer food that is good for you.

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Jun 28, 2020

Uhm... eat less? If you can't resist the urge to shove food down then buy bags of mixed veggies and just snack on carrots and shit

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Jun 28, 2020

carrots and Hope hummus - legit

https://www.kroger.com/product/images/xlarge/front/0085650000400

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

Jun 28, 2020

https://encrypted-tbn0.gstatic.com/images?q=tbn%3AANd9GcRHrE94eq5D3kG-_aqmJQMuh8aql8U_95jhWw&usqp=CAU

Sabra < Hope

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

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Jun 28, 2020

I guarantee you've got 15 minutes to spare in the mornings doing HIIT workouts next to your bed. Just get a yoga mat and some kettlebells and do it every morning. If you go hard for the entire 15 minutes (I'm talking zero breaks) that's all you'll need. Not a substitute for spending hours in the gym by any means but it is much better than doing nothing.

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Jun 29, 2020

and both HIIT and spending hours in the gym matter way less than what you shove down your gullet

Jun 29, 2020

This too. Keep it lean, you don't have to go full keto but stay low carb, high fats, high protein. If you have your own office and don't mind being "that guy" you could also look into a standing desk (with WFH that shouldn't be a problem)

Jun 28, 2020

c25k.

cut out carbs. once every two weeks have a cheat day where you eat everything you want..

Array

Jun 28, 2020

It's all about efficiency. Can't follow every healthy rule, just the ones with a lot of bang for buck.

I had 3 healthy habits in IB and was terrible otherwise.

  1. Avoid pure sugar. I still ate like total crap . . McDonalds regularly, lots of greasy food etc. But I avoided pop, candy, and anything else primarily sugar.
  2. Gym once a week. Some people try to go 3-4x, good luck with that. But if you go 1x you get half the benefit of going 3-4x. Bang for buck.
  3. I made sleep priority #2 besides work. Was still very sleep deprived. But I slept at times when others might not. Sometimes wouldn't go out or wouldn't meet friends for brunch so I could get extra sleep.

That was enough to get me thru 2 sweatshop years without gaining weight or aging a decade like some do.

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Jun 28, 2020
Dr. Rahma Dikhinmahas:
  1. Gym once a week.

if you go 1x you get half the benefit of going 3-4x. Bang for buck.

lol what

https://i.imgur.com/ZdlaZSP.gif

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

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Jun 28, 2020

in reality ... what matters is how high you elevate your HR and for how long - half of 4x week for 60min (4hrs) is not equal to 1x week at 60min (1hr) .... seems pretty obvious here and not sure why you would state that.... half of 4x week at 160HR is precisely 2x week at same HR and duration, not 1x - lol.....

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

Jun 29, 2020

What they mean is that there are diminishing returns, bud. Not that difficult to grasp...

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Jun 29, 2020

https://wompampsupport.azureedge.net/fetchimage?siteId=7575&v=2&jpgQuality=100&width=700&url=https%3A%2F%2Fi.kym-cdn.com%2Fentries%2Ficons%2Ffacebook%2F000%2F024%2F574%2FScreen_Shot_2017-11-06_at_12.41.31_PM.jpg

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

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Jun 30, 2020

and here is a retard who doesn't understand utility lmao

Jun 29, 2020

The fuck are you talking about going to the gym 1x and getting half the benefit of going 3-4x?? You clearly have absolutely no idea what you are talking about

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Jun 29, 2020

It's illustrative retard

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Jun 28, 2020

The key to avoiding weight gain is a combination of working out when you can, tilting eating habits toward healthier options, avoiding excessive alcohol use and picking the right parents.

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Jun 29, 2020

The real question is: Why are you buttoning your suit during the pandemic?

Weight Gain

Will update my computer soon and leave Incognito so I will disappear forever. How did I achieve Neanderthal by trolling? Some people are after me so need to close account for safety.

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Jun 29, 2020
  • OMAD - one meal a day (a form of intermittent fasting)
  • WFPB - whole food plant based diet, no oil, no sugar, limited salt, eat plants no animal products
  • don't eat processed foods, sugars, processed carbohydrates
  • don't drink your calories (eg. drink only water / tea / coffee, not sugary things, excessive alcohol, etc.)
  • If you are going to drink alcohol, drink gin + soda
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Jun 29, 2020

"no oil, limited salt" sounds like actual torture

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Jun 29, 2020

What? Eat less shit? Move more? Your body is not SpaceX

Jun 29, 2020

keto is not necessary or sustainable for most people, just only eat carbs that you know are healthy (rice, potatoes, sweet potatoes, etc) before and after working out. the rest of the day can be high protein high fat with lots of vegetables (I.e salads, stir fries, etc). keto can work if you genuinely do it right but it's hard to sustain.

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Jul 2, 2020

I agree that ketosis is almost impossible to maintain. You have to be extremely picky about what you eat. It does have some interesting mental effects, though- sustained energy, like a continuous, low-grade caffeine buzz. Good for focus at work.

Jun 29, 2020

the best thing to do is to eat low calorie dense foods. eat a big salad with some protein added like grilled chicken. it'll taste good and you'll feel very very full for a long time. also drink lots f seltzer water i've found it to be satiating when i'm hungry

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Jun 29, 2020

i miss working in NYC because there's a chopt or fresh&co or whatever on every corner

Jun 29, 2020

here are things you can do:
1. normalize a period of time during the day to walk the commute (maybe take a call while walking)
2. stay low on added sugar carbs and emphasize fiber
3. don't overdue protein and emphasize vegetables
4. anything processed, is likely to be bad for you. if it can be stored in a bag or can...it ain't fresh
5. stay low on sodium
6. get some home gym weights and slowly build to a real weekly workout
7. pick a cardio exercise you actually like and start doing it. for me it's jump rope

  1. hold yourself responsible for your current body

btw - only people coming out of this pandemic in better shape are those that have more free time and never lifted intensely. no serious person that works out is more fit right now (unless they had access to a gym)

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Jun 29, 2020

lost 40lbs over the last 2 years. what works for me - low fat diet, higher carbs and protein. heavy lifting compound movements (squat, deadlift, presses, rows) with a barbell 3x per week and some walking every day. you will be surprised how much that helps. to speed things along you could try tracking food macros, weighing things out and using an app like crononeter. take your BMR and subtract 400 cal to start, then subtract 100 cal per week at weight loss plateaus.

Jun 29, 2020

One of the concerns with low fat is negative impacts on testosterone. How many g fat do you eat?

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Jun 29, 2020

best to just do your own experiment. some people do wonderfully on high fat, high protein, low carb (keto) type diets. others don't. depends on your biology and your exercise regimen.

if I were you and you're trying to lose weight, just eat healthier & smaller portions of what you already enjoy. if you're concerned about T, get it checked by a doctor first before believing some bro science bullshit.

I think there's too much genetic variability between people to make sweeping statements on diet like: oh you gotta do keto, you gotta skip breakfast, you gotta do a 3 day water fast.

none of the above may be harmful, but it completely depends. the only truths are calories in<calories out = weight loss, and you should exercise regularly. beyond that, your choice.

Jun 29, 2020

If you eat meat, it's pretty hard to eat less than 50g fat/day, or 20% of total cals. If you're eating at a cal deficit your test will probably drop anyway. Haven't checked test levels but feel ok.

Jun 30, 2020

Fats arent bad for you.. If you're doing low carbs you need fat. Avocadoes are a great source of fat. When people hear fat they think McDonalds hamburger and pizza, which is an incorrect way to think about fats.

Array

Jun 29, 2020

I would look at if you've been doing anything different while working from home (which I assume you're doing) vs being in the office.

Everyone has offered good advice, but if you really want to experiment, write down everything you eat and drink, meaning everything. Snacks, drinks, meals, then look at from there. You can take the time and break down what you're eating (protein/carbs are 4 calories per gram, fat is 9 calories per gram), that'll take a little time. If you write everything down you might realize a pattern though. Sometimes, actually a lot of times I feel, weight gain isn't from what people eat, its what they drink. For example, oatmeal for breakfast, sandwich, and chiptole for dinner isn't great but won't break a diet, but if you're pounding store bought ice teas, some starbucks drinks, and beers at night, that adds up.

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Jun 29, 2020

fuck all this stuff on intermittent fasting and fancy HIT BS workouts.

you need to take control of your life and you're body. first it's up to you. you are where you are bc of small changes over time. accept that and now realize it's small changes over time that will compound like interest and make you a better person. CONSISTENCY is what you need. take out foods that you eat everyday which are unnecessary and non-essential (could be cheese, crackers, bread, heavy sauces, sweets, it's whatever you are having).

remember, the best exercise for abs is not in the gym. it's called the table push away exercise. start to do that a little more often

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Jun 29, 2020

wow....MS for being 100% accurate. anyone with a six pack who is respectably strong gets this

Jun 29, 2020

Aside from exercising regularly, the way to get fit and trim is to change your eating habits and make it a lifestyle. A fancy diet that is unsustainable over the long term is not going to do you much good. You need to rethink - how you think about food. You do not want to, "live to eat." Instead, it is probably better to "eat to live."

  • Intern in PropTrad
Jun 29, 2020

Portion control is key. Discipline yourself to either 3 average sized meals OR 6-8 small meals a day if you like to snack. No sugar or white flour. Eat at the same time every day so you have a routine in lockdown limbo. Drink the juice of half a lemon in a cup of warm water on an empty stomach in the morning. One meal a week go all out and eat anything you want so you don't feel deprived. Easy.

Jun 29, 2020

Weight loss is simple - you don't need any fad diets or crazy workouts. Consume less calories per day than you burn. Just stay in a caloric deficit and you'll lose weight. If you want to lose weight and still look good, lift weights as well and your body will preserve some of your muscle as you lose fat.

If you eat in a 500 calorie deficit per day, 7 days a week, you'll lose about 1 pound per week (1 lb fat = 3500 calories). Your body burns calories through (in order): 1. Basal metabolic rate, 2. thermogenesis, 3. non-exercise activities, 4. exercise activities.

You're not going to be able to out-exercise a bad diet, especially when you're working IB hours. Just eat less food

Array

Jun 30, 2020

you eat the rich

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Jun 30, 2020

my current hack is NOT GOING TO THE GYM.

Hear me out - if I'm jamming on work and every minute counts, commuting to the gym is time I don't have. I've made my workouts home workouts. I either do bodyweight exercises or use the 3 kettlebells here. For KBs I have 2 of equal size for two arm exercises @ 25lb, and a 50lb heavy one. Between these I can get most two-arm exercises and single arm exercises done. You'd be amazed at what you can do with even just 1 KB, barring any other equipment.

For bodyweight workouts I have an accountability team of 2 friends that join me on Whatsapp a few days / week for what we call 'burndowns'. We start at 100 and then do 90, 80, 70, etc. of an exercise. So 100 jumpingjacks, 90 squats, 80 situps, 70 mountain climbers, 60 planks, 50 pushups, 40 jump lunges, 30 diamond pushups.... you get the idea. A burndown can be done in 15-20 minutes. You absolutely have 15-20 minutes available in each day, and for a while we were doing 2x per day.

I don't have time for commute. I don't want to spend 15-20 minutes going to a gym, changing, working out, showering, commuting back. No way. I wake up, get water, do a burndown or kettlebell workout. Shower, do some work on laptop, go to work. Come home, workout, shower, sleep.

The only exception to the above routine was when I was working in an office building that had a gym in the building. Then I would use the gym as a way of recharging during lunchtime. I'd bring a lunch to work, at 12/1pm I go to the gym and workout for 45 min, shower, head up and eat at the desk. At the time my boss was a gym-goer, and maybe half the people at the bank were going during lunchtime as well, so no odd glances when I was down there. And frankly I felt getting lunchtime exercise helped stave off the post-lunch energy drops.

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  • Prospect in IB - Restr
Jul 1, 2020

big up on the "accountability team". It's easy to rationalize skipping a day of workouts, but harder when you're giving up on your friends

Jul 1, 2020

I am pretty disciplined about exercise and diet. My issue is that I eat way too many snacks after dinner and often eat a snack in the middle of the night. It is a difficult habit to kick.

Jul 1, 2020

I'd highly recommend jumping rope as an effective daily exercise that will keep you very lean or help you lose weight QUICK. all it takes 30 minutes a day and you burn as many calories jumping rope for 10 minutes as you do running 1 mile. super portable and cheap. plus the better you get you can do more tricks and look like a heavyweight champ-- so you won't get bored.

Jul 2, 2020

A lot of overly-simplistic conventional wisdom in this thread. There's a big gulf between what scientists who study obesity know and what the general public thinks they know. Since I feel like collecting a bunch of monkey shit, let me outline the scientific view, which I predict a lot of people here will flat-out refuse to believe.

BODY FATNESS IS A FUNCTION OF CALORIE INTAKE. Yes, the conventional wisdom is in the ballpark here. However, rules of thumb like "a 3500-calorie deficit will cause one pound of fat loss" are bogus. The actual deficit needed varies between people and within an individual over time, for complex reasons. Likewise, the "calories burned" counters on exercise bikes are also bogus. Nevertheless, excess calories cause fat gain and calorie deficits cause fat loss.

CALORIE INTAKE IS MOSTLY A FUNCTION OF GENES. Within any particular first-world culture, variations in body fatness between individuals are mostly genetic. This has been proven by many adoption and twin studies, and the specific genes associated with body fat variations are now being identified by GWAS (regression analysis on huge samples of genomes). The body fatness of identical twins is strongly correlated, and of ordinary siblings is substantially correlated. On the other hand, there is zero correlation between the body fatness of adoptive parents and the children they adopt. Body fatness is not quite as heritable as height, but it's fairly close.

Most of the relevant genes act on the brain, producing variations in the "drive to eat" between people. If you're working at a table that has a bunch of Doritos and brownies on it, you may completely ignore them or you may be intensely tempted to eat them. This is largely a function of your particular genetic makeup.

VIRTUALLY ALL DIET ATTEMPTS FAIL IN THE LONG TERM. This has been studied again and again. There are a variety of non-quack diets: calorie restriction (like Weight Watchers), low-carb, keto, intermittent fasting, Whole 30, and so on. They are generally good in the short term (0-18 months), mediocre in the medium term (several years), and ineffective in the long term. Yo-yo dieting is the norm; almost everyone who loses a lot of weight gains most of it back. The only intervention that has a long-term, statistically-significant effect on fat loss is bariatric surgery.

Read up on what happens to the Biggest Loser contestants after the show is over. Their experience is just an extreme example of what most weight loss attempts look like. Yes, there are outliers, but not many.

Sorry to be the bearer of bad news...

Jul 2, 2020

there's nothing factually incorrect with what you wrote, but I ask you what's the point? what's the message? to tell him "sorry bub, you're destined to be fat"? because I don't buy that for a second. being obese is a choice, and just because most people fail at losing weight doesn't mean it's not worth trying (zero downside, possibly huge upside).

discouraging someone from forming a healthy habit like diet & exercise just because most people have discipline is like discouraging someone from saving money because most people can't afford a $400 emergency. yes, it's hard. yes, most people don't get there. yes, most people in the USA are undisciplined. but is that any excuse? I say no. I appreciate your calling out of genetic/bio variability, that's a way bigger deal than most people give credit to, but I feel like you're missing the broader point. that it is possible to lose weight, it is simple to become non-obese (caloric deficit sustained over time, nothing more).

Jul 2, 2020
thebrofessor:

there's nothing factually incorrect with what you wrote

thebrofessor:

it is simple to become non-obese

These statements contradict each other.

Think of it this way: it's simple to reduce your blood oxygen saturation: all you have to do is take shallower and less frequent breaths. Your breathing is within your control, and if you make that change your oxygen saturation will decline from, say, 98% to 90%.

However, you can only maintain that lower level as long as you focus your attention on your breathing. And over time, it will get harder and harder to maintain that breathing pattern. Eventually you'll stop, and your body will go back to regulating your breathing at a subconscious level. When that happens, your oxygen saturation will trend back up to 98%.

The point of my post is that it's good to have an accurate understanding of reality.

Jul 2, 2020

I would definitely look for a nutritionist -- they do virtual appointments now. Staying inside so much has most of us in a funk, and it may not be as simple as cutting calories and fat. For example, maybe you're vitamin D deficient because of not getting outside as much. Or maybe there is something metabolic happening you're unaware of. A nutritionist/trainer (some are both!) completely changed the game for me after failing for two years to get fit from the usual methods on my own, and my nutritionist even signaled a metabolic problem before even my doctors at the time. Without that, I'd still feel like shit and probably wouldn't have a job right now. They'll keep you accountable but will also personalize your approach so that it's the most effective for you. Hope this helps!

Jul 2, 2020

I don't recommend skipping meals, especially breakfast. If you want to, you could skip lunch. That works for some but not for me. I feel like I have no energy if I do so. I eat eggs for breakfast, salads everyday for lunch, then my dinner per diem. Drink lots of water throughout the day. I go to the gym each morning I can (usually once or twice a week) for ~20 min. That's all you need during your analyst years. Just do a HIIT workout- those are great for you and you don't need to do them that often. You can also utilize working out on weekends, I always try to even if it's just 20 min again. Try to drink less alcohol if you can, although I'm aware that's how some people get through this job. Prioritize getting as much sleep as possible.

Jul 2, 2020

Consider what you're putting into your body, try your best to avoid greasy fried food or grains... also a mix of cardio is key to losing a few pounds while eating healthier.

I am a sorcerer

Jul 2, 2020

I'm no expert but the simple formula of: no soda, no fries, no dessert has helped me big time. Down 50 pounds since quarantine and haven't had issues keeping it off.

Jul 2, 2020
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Jul 6, 2020
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heister:

Look at all these wannabe richies hating on an expensive salad.

https://arthuxtable.com/

Jul 19, 2020