Unhealthy Eating Habits

[@AdamIsMyNameO]

Alan: "I've been skinny my whole life" Also Alan: **Shows image of his 'skinny' legs looking like tree trunks**

[@TrenbologneSandwich]

There was also a point where he was full bulk fat as can be (for strength purposes of course)

[@rugbyelite1361]

What's your definition of *skinny*?!🤣

[@andyloescher2401]

Ikr he doesn’t really get it

[@dawg4769]

This man had was in track with tree trunk legs and capped delts lol

[@shadowtaco69]

ik this is a year old but he obviously meant being NOT fat lol. in the same way a shredded bodybuiilder is skinny and not fat

[@prisonerr24601]

Being a 20 year old kid in the Marines eating pizza and drinking until the 0500 formation run still hungover but being able to perform screwed me once I became a civilian. Blew up like a balloon in the years after getting out. Only in the last 2 years have I lost the weight by directly implementing strategies Alan and Leah mentioned in the video.

[@AxeMain]

I knew a guy that would be hung over af and still run a 16 min pft. Boy was crazy

[@eclipsez0r]

That's no excuse just put down the fork

[@prisonerr24601]

@@AxeMain for real. we all knew a dude like that.

[@prisonerr24601]

@@eclipsez0r I think mindsets like that are antithetical to the points the video made and sets one up for failure.

[@eclipsez0r]

@@prisonerr24601 Everyone knows they are doing the wrong thing and they do it anyway. I don't think sugar coating it helps

[@fleshmotorcycle9427]

A wise man once told me, “there’s no such thing as a dirty bulk, you’re just getting fat”. I then proceeded to eat sugary foods at 12AM for the next few years. It did not make me stronger.

[@SirPraiseSun]

there is only 1 way to eat healthy ur body takes care of the weight once ur full with nutrients u will know when to stop eating, if ur forcing food down that means its unhealthy the end ofcourse eating the right nutrient dense animal based foods obviously

[@RohannvanRensburg]

Excellent profile photo.

[@shagral_]

Oh no, Alan discovered stock footage

[@apetogetherstrong6600]

For teens that struggle with changing the eating environment because you live with your family; I am sorry but it is part of growing up. People will hate you for something you pursue even your loved ones. It is a good practice for many things coming tho. Btw chicken thighs are nice middle ground for tastiness and healthiness.

[@e.e.8589]

Make your family your partner of your goals and take responsibillity. I.e. buy healthy groceries for the fridge, cook some healthy food for everyone and explain why its important for you. Its a long time ago, but when I explained to my parents, that I wanted to eat more protein to build muscle, they helped me.

[@CursedWheelieBin]

@@e.e.8589 Hollow, meaningless clichés. The cognitive dissonance between your advice and the reality of living at home is staggering. You’re acting as though a teenager can command their entire family, and also that they somehow earn enough money to feed themselves. You’re also assuming no teenager wants to take responsibility for their situation. How can they if they’re still a dependent? Should some kid tell himself “Yeah it’s my fault my parents feed me ham sandwiches and doughnuts.” The most athletic kids in school either have good genetics and/or are fed properly at home. It’s not because they “take responsibility” 🙄🙄🙄 🤦‍♂️ 🤦‍♂️ 🤦‍♂️

[@e.e.8589]

@@CursedWheelieBin You need to control what you can control and stop crying about what you cant control. What about a minijob once a week to earn some money and buy good food? What about educating your parents about food? If my kids came to me and tell me "hey dad, I want to be healthier and stronger and better, so please help me to eat more healthy food." Why should I say no if I got the money to buy it?

[@adrianflo6481]

There is seriously something wrong with you loved ones if they hate you for being healthy. Sounds like an american problem. Dad uses a lot of cream in his cooking but its generally super healthy. All i had to do was tailoring the rest of my meals to what he made. If he made meatballs with mashed taters and brown sauce id just drink less milk. Its not hat hard.

[@apetogetherstrong6600]

@@adrianflo6481 As an Asian we were always told to eat more rice and go vegan to be healthy. It is hard to change people believe. Also asian food go for fattier meat and i think you guy has more cheaper protein choices available too like turkeys and cheaper milk

[@nxamaya]

Great info here Alan, I don't know that I'm a fan of the stock footage usage though, video has a more generic tone with it, I feel like it lacks your touch by doing that, which is noticeable since you seem very approachable and real in your own footage as well as adding your comedic touch here and there. Hell we didn't even get a proper train untamed at the end :(.

[@andrewgodly5739]

A few things that really helped me lose 100lbs: 1- Living on my own, not being influenced by family to eat like they do. 2- Realizing I don't always need to feel full, fighting the urge to overeat. 3- Lots of walking. Walked as often as I could. All around where I lived. 4- Making nutritious food a staple of my diet. Fighting the urge to add anything unnecessary, like cookies and chips. 5- No snacking. Snacking is another word for unnecessary eating. 6- Working a physically active job, like laboring and trades. 7- One meal a day, planned a few hours before sleep. It's not that fasting works like the fads have you believe. It just made it easier to not overeat while still feeling full before going to bed.

[@gocubs1815]

This came at the absolute right time... I found out earlier today my doctor's scale was wrong and I've gained 30 lbs since the pandemic began. I needed this.

[@Dad_Lyon]

I'd think you would notice 30 lb?

[@ZGBurk]

@@Dad_Lyon you’d be surprised. I had something similar happen to me before. You see yourself every day and if you don’t wear tight clothing, it can sneak up on you

[@rugbyelite1361]

"my doctor's.scale was wrong"🤣 that's a new one

[@adrianflo6481]

A. Just fast, its extremely easy and scientifically viable. B. Stop lying about your doctors scale, if the only place you weighed yourself is at your doctors youre already fat. C. Blaming someone else will not help you get thin. Its going to be shit, learn to sleep hungry and get through it for your own and your families sake. Id like to think your parents want to die before you do.

[@ZGBurk]

@@adrianflo6481 none of what you said was helpful, valuable, or warranted

[@yokohamaborn]

It may also be helpful to not view this as an "all or nothing" shift. It's easier to make incremental changes to your environment and habits than sudden all-encompassing shifts. I think Alan has talked about minor sacrifices and food trade-offs in the past, like avoiding the snack between meals, or perhaps allowing yourself to enjoy the snack but removing something caloric from another meal (mayonnaise, fries or otherwise). These small changes add-up over time. "Atomic Habits" by James Clear has been a great inspiration and guideline for me on how to break unhealthy habits.

[@RohannvanRensburg]

I think focusing on nutrient density is also important. What are you eating and why? Fries are almost always indulgent, where as a steak has arguably more contributive purpose.

[@jameslongstaff2762]

I like the tip that Leah added. Working on your food environment and maintaining a healthy diet is so individual. Personally, I don't want to develop an eating disorder like orthorexia, so I don't restrict any food. Instead I focus on trying to eat as much lean proteins, fruits, and vegetables as possible. Instead of telling myself I can't have something, I'm trying to fill up on the foods that are healthiest for me. I've also decided to be less excited by fast food and many sweet treats, as in I've decided that a lot of fast food and certain sweet treats are just so boring and basic. I still enjoy baking a lot (Thanksgiving will be a blast for me), but I'm still trying to manage myself around food. When it comes to eating sweets, I basically only eat sweets I make and I usually try to make something that is a new adventure rather than some boring plain doughnut from Krispie Kream. This results in still enjoying baking, but not eating baked goods all the time. I'm still working on it though. (I've lost 60 pounds since starting in 2019. It's been slow, but I'm still progressing)

[@chrism45]

I've recently lost 80lbs and still going and I have to say once I made the decision everything else came pretty easy. I struggled with it in the past but something clicked this time. I count calories and don't mind eating unhealthy if it fits, I don't count macros only aim to eat enough protein. I usually eat chicken and rice/potatoes/bread with vegetables for every meal if I'm honest though. Rejecting food at work is very easy now, I don't even think about it. I also skip breakfast cause I'm not hungry in the morning. My main tip would be to find a great couple recipes that you love and do those a lot. Chicken thighs and potato wedges are so good I could eat that every day, and I almost do.

[@LatimusChadimus]

I've been telling people for years that goals without plans and steps are nothing but dreams

[@zacharyclark4903]

That's right! Dreams without goals are just wishes!

[@CursedWheelieBin]

@@zacharyclark4903 That’s not what he said at all 😄. We’re saying you need actual steps to get you there. Like an A-Z, or a roadmap or blueprints. When mapping these things out it’s often useful to list obstacles aswel and plan for how you’re gonna deal with those as they come up. That way, when roadblocks pop up, it’s like you’ve already seen them before and know how to get around them 😉

[@zacharyclark4903]

@@CursedWheelieBin pretty sure we are saying the same thing haha

[@Shannon_Robbie]

@@CursedWheelieBin Alan literally said "Setting goals without a plan of action is wishful thinking."

[@LatimusChadimus]

@@zacharyclark4903 well dreams were the end result of no steps to achieve goals

[@vinnygranata8363]

Really appreciate the Alan/Leah combo, I noticed I’ve been kinda bad with my fat loss phase and this came just in time for me (and based on the comments many other people as well)! So thank you Alan/Leah and keep up the great work

[@andrewgregory8170]

i like having the guest speaker on as a change of pace. thanks for the great content

[@ahmarcamacho8404]

Alan was my OG fitness you-tuber when i started working out the summer leading into senior year of high-school back in 2016. Learned alot from this guy. Bless

[@vegetapoundstone405]

Same.

[@MegaRawBerry]

The biggest chance for me was definitely learning to love the same foods. I eat the exact same breakfast and lunch every single day of the week dinner is the only one that changes

[@tylerh1648]

that simplifies dieting for sure

[@jellyrcw12]

This is literally me! So helpful to take the stress out of most meal planning and lets me really enjoy dinner

[@FigureOnAStick]

I'm really glad that you mentioned food environment. In my experience that is the key leverage point for changing your diet- once I make it easier to eat healthy than unhealthy, then my dietary goals sort themself out. Getting to that point can be tricky, but once you are set up well, it's easy to just get in the groove and watch your weight take care of itself

[@chucksenhowzen9740]

This is spot on! As I’m watching this I’m eating a sausage McMuffin so yes my habits are Super Unhealthy

[@jeffscuderi8662]

Sausage mcmuffin is healthyprotein fat carbs vit min salt well balanced

[@AppliedMathematician]

What is inhibiting me is pretty clear: Injury and too much stress which apparently creates more injury as soon as I get fitter and it starts to look good. I have to perform stress management first, change my circumstances to reduce stress second, and then restart my training from scratch. At the moment training will make things worse.

[@JordanC717]

I’m going to guess you lift heavy if you’re watching alan thrall vids. We sound like we’re in a similar situation, id say it helps to stick to some type of routine even if you reduce the intensity. I’m starting to think sets of 5 or less just accumulate too much fatigue in normal natural people who do other things besides the gym.

[@AppliedMathematician]

@@JordanC717 : Yes, I do and love heavy lifting. But my situation is ... unlikely. I just did martial arts when I was younger, and later some boxing, much too late in my life I started heavy lifting. With some intermitted-fasting it "instantly" fixed several problems of me. But then, weird things started to happen, my stress level got artificially increased by business partners, that do not seem to value contracts that much, and shortened deadlines unilaterally - several times. We where in a startup and could not defend our self ... in the end it resulted in liquidation of the startup. At the same time my shoes stated to get severe problems, first shoes outside the gym then inside the gym. What a few good looking additional pounds of muscles can do ... I still have some posture problems induces by the fast breaking down of the shoes. In a few month 7 pairs had imbalanced high soles ... of course all imbalanced in the same way that the same side is higher then the other. I really have bad luck - even original German Army Boots where affected two times - I just used them to walk around, not for lifting ... Or it has something to do with some defense related research I aborted, because I thought the I had at least one adversarial spy the "chain-of-command". At minimum we had corrupt personal ... Corrupt I know for sure, but can not proof it (anymore). I am still in the danger zone. A emergency travel to the USA after an implicit warning my a friend was stopped by the US border authorities ... well I asked the USA as ally of the Germans for help before, I thought a simple valid ESTA Visa with no further preparation would suffice ... maybe my action endangered someone. Then after arriving back from my unsuccessful attempt to go to the USA, I got attacked with some chemical agent- Where applied it destroyed a lot of my musculature. That was short before the corona lockdown in the EU and you can still literally see the muscle imbalances. So, since my wife is Chinse, I asked the Chinese for help and got a generous stipend covering health insurance from the Beijing Normal University (campus Zhuhai). I had to trade some knowledge though, but nobody will be worse off this way ... In short I can not have a training routine, since it will be disrupted by bad luck, or events that look like bad luck. I tried often enough. It always had the same result and I gave up. I do not need an other dose of whatever they applied to me in the Netherlands while sleeping. Its bad enough, that its still visible after a year. I was probably lucky that there was a NATO base very very near. However, the affected muscles are also still a lot weaker, then their unaffected equivalents on the other body side. So "evac" to China it is. I at minimum have some civilian research to publish with them. But they are still on lockdown and I need to get the fuck out of the EU first ... Then I will start to train again.

[@theparadisesnare]

Out of all the nutritional information i've taken in in the last 2 years since taking fat loss seriously, Alan's practical videos are the #1 thing that helped me make small, gradual changes and be patient with myself and the process. Thanks Alan, truly. Now if only i could train at Untamed Strength :( no cool gyms in my area, starting to make my own shit now lmao

[@garrettjohnson907]

A 16-8 fast with 3 meals and plus a pre training healthy snack has made me feel a ton better. Can get plenty of food for heavy training and not gain weight. Thanks for the vid man. Keep up the great content.

[@SLouiss]

Very balanced and reasonable video that’s actually helpful.

[@AdmiralCreamy]

Honestly didn't think I would find anything new here after following nutrition and weight loss communities for so long, but you've shared some excellent advice. Scheduling eating times and focusing on not eating before/while cooking are some things I'll definitely be integrating into my own habits.

[@domepiece11]

What I have found is I can basically eat whatever I want if I follow a few simple rules: 1) Don’t drink your calories. 2) Keep portions in check. 3) If you don’t want to eat it, don’t keep it in your house! Over time, my stomach has shrunk, and I can eat a lot less and feel very satisfied. Best “diet” book? French Woman Don’t Get Fat.

[@georgebeans8339]

Always told the kids -- high expectations yeilds high results, set your eyes on the prize and work towards it. One daughter became champions in her sport of passion.

[@HasanKhan20]

Awesome video, a person's day-to-day environment is a HUGE factor while cutting weight

[@stephenthompson1338]

Been saying the same thing to people to year's

[@brandofowler]

I don't know why i wasn't expecting it, but the gnarly "train untaimed" made me laugh out loud.

[@innovatixn99]

Pop corn and diet soda are my best friends on a cut or when I'm hungry af.

[@j.w.m.415]

Adam Paul: Coach, I need to switch up my training regimen. I wanna lose 50 pounds. Austin Baraki: holds out a razor and a can of Barbasol.

[@iielysiumx5811]

It was about 6 months into working out it finally clicked how important diet is to gain muscle and simply be strong and healthy. Luckily I’ve never really had an emotional attachment with food but I do get cravings, especially for crisps. These days I’ve gone from a. Few massive bags of crisps a week to 2 regular 35G bags a week and feeling/looking better as a result

[@Hogan_Gagle]

My unhealthy eating habit comes to most as the opposite end of the “norm”. I struggle to eat enough. Obviously this also mean I struggle to eat enough of the “right” foods, but in general I know I am sub what I need in probably both fats and proteins. I know there are ways to address this just as someone who is overweight knows there are ways to address their problem, it’s just really hard to be consistent

[@noah5291]

I feel the same way. I also have a caffeine addiction so I'm constantly suppressing my appetite. Better than an alcohol addiction I suppose! Sucks beating yourself up tho for not eating enough. Not a good feeling. Makes you feel like your workouts are meaningless.

[@ciarfah]

I switched from energy drinks to coffee to tea to herbal tea, it helps a lot. I think of it like vaping low nicotine then nicotine free to get off smoking, because the habit is hard to kick at the same time as the cravings. Now I just have one morning coffee and (caffeine free) herbal tea all day

[@kylephipps4744]

This video has been very useful and I'm going to apply a lot from this I always get anxious when I start getting hungry and if I do eat it's binged so I'm thankful for this information

[@kylephipps4744]

Especially with Thanksgiving coming up I plan on enjoying it but I'll definitely moderate the plate and not load up on pie

[@justindavis6237]

Your videos are always amazing! Thank you!

[@zachbird2465]

I love Adam Paul. I also love treadlifts. How much can you treadlift?

[@ShadowLord3220]

Most people dont even know how much they eat, and thats great thing you pointed out here. There were days i could just eat whole pack of chips when watching some movies, and i didnt even know when it happend. Same with other trash foods. You order a pizza, watch something in tv, and suddenly bang! whole pizza dissapeared. You can eat pizza or whatever fastfood and lose fat, but you cant do it unwilingly and it cant be a habbit. I just lost something like 20 pounds in 3 months by just changing my diet and doing workouts. I could lost even more in that time, but there are days i eat pizza, or candybar, but it gives me energy to stay on path ive chosen. Its better to lose weight slower, but consistent. If you take hardcore diet you gonna get to goal faster, but what then?

[@shaleel]

I was 115 at 20 and started lifting. I'd slam like 12 eggos, buncha chewy chips ahoy, pack of Milanos, pint of ben n jerrys, whatever. Got pretty jacked and lots of positive feedback. This led to continuing the cycle of big desserts every night. I'm 27 now and have been between 15 and 24 percent body fat for the past 5 years since college. I've recently changed it up. All I did was start adding in less calorie dense food until the ridiculous sugar stuff fell off. Raisin bran, fruits, beans, etc. Lotta fiber type shit. Getting ahead of hunger is solid also. Been working very easily and im down like 7 pounds in a couple months with zero hunger. I was also naturally skinny before, so probably easier for me than others. Also - motivation wise I find I need to focus on present goals like being aesthetic and not feeling so food focused. Existential crises over heart health and what not are practical things, but not very motivating for day to day living.

[@dxrbkn5145]

making meals into a routine and sticking with it is fucking impossibly fucking greatly GENIUS what the FUCK thanks for the idea

[@fredrichardson9761]

Yeah, this is tricky one for me for sure. I did a pretty decent cut - not a lot - but the main thing is that I had a pretty nice meal plan worked out: yogurt/protein/berry shake: 430Cal/64g prot, chicken/egg/peas: 460Cal/50g prot, chicken/salad: 260Cal/36g prot, other snacks and (ideally) more fruit rounded this out to 1800Cal or so. But I started burning out on eating the same thing - that really is a killer. So I do have to start tracking and shooting for a calorie neutral diet, but I probably really need to change up these recipes...

[@stephenthompson1338]

The scheduled eating time thing is something that seems simple but is often not implemented in non competitive athletes.I have always had people try and keep a regimented eating routine and people that do always see success in my experience

[@stevenmonster]

0:59 What the heck is this stock footage?! She drops a half eaten chip back into the packet, fondles half the chips and then takes two out.

[@dimaspivak3234]

Alan going all-in with the B-roll. Great advice here.

[@amitai2664]

Do you have any advice on maintaining progress while caring for a newborn child? Would love to see a video on that

[@jonm.678]

Honestly a lot of this is solved with IIFYM / CICO eating. For me, I’ve tried everything, but only flexible dieting and macro counting allowed me to lose 35lbs of fat and regain a lot of my lost strength pre-COVID. Gaining or losing weight is a physics and math problem that anyone can solve. You have to experiment a bit, but it’s way easier than intuitive eating imo. Intuitive eating, although it can work, is still mostly guesstimating vs weighing out and tracking calories for a more precise number

[@Jacobtaylor1775]

I agree, I think it makes a huge difference in thinking and guessing if you're eating too much or not enough vs. knowing how much to eat and if you did or did not. Can't beat the math.

[@jordanschmidt9772]

That’s what I do. And then one day of the week I just eat whatever and don’t track. That doesn’t mean I just eat whatever. I still eat within ressson.

[@parkerbeverley4271]

I know my biggest issues are injury related. When I was 10 I fractured my arm and had to have 3 surgeries cause I messed it up that bad, 10 years later almost to the day, I'm still experiencing pain on most lifts some days I can't lift a pencil. Secondly when I was about 13 I was diagnosed with an osteoid osteoma which is a rare benign tumour that usually flares up at night to the point any pressure feels like my leg is breaking. Both of these are on my left arm/leg I also happen to be left dominant so completing any lift I have to be weary of those injuries which causes imbalances and a lat injury. I still enjoy exercise and do it regularly but considering when I was younger I was in training to be a provincial level goalie in soccer those two injuries really hindered what I was able to do

[@bmstylee]

I spend my Sunday afternoon after getting home from BJJ meal prepping. My coworkers think I'm nuts. They want to lose weight but don't implement something that simple. Instead they hit the food court in the mall the office is located in for food. We work generally sedentary jobs as bankers so diet become even more critical.

[@Jacobtaylor1775]

That's why you're Wild Bill! Gotta do wild and "weird" things to improve!

[@c6q3a24]

The difference is they don't actually want to lose weight - and they're not just lying to you, they're lying to themselves. They would, clearly, rather spend 2hrs on a Sunday doing something else - and that's ok, but lying about it is not.

[@MrPtrlix]

You said in one of your older videos to prioritize your eating in terms of how you spend your money (it was specifically about quality eggs). This is also something that has helped me. I now buy healthier food options even though I feel like they shouldn't be worth that much money. Thankfully I am able to do this financially, but it was something I didn't do in the past: I would think "if this cheapest fast food item makes me full for $1, why should I pay this healthy stuff that wouldn't make me as full $2?"

[@HappilyCarnivore]

The best thing I did to get control of my eating was to go carnivore. Not only did it heal all of my health issues, which were many, but it killed my cravings for bad food and killed my need to snack. Now I eat two to three meals a day, eat until I'm full, and the weight is coming off and I just feel better and better.

[@jellyrcw12]

The snacking while cooking is so real! I'm working on that too

[@georgebeans8339]

Thank you very much for your vids and hard work. I have a high goal want to compete in the Masters 65=69 class for our state"s deadlifting record. First time ever in a gym was 5 months ago @ P...F... The trainers there are not weight lifters, they can't teach form. No free weighs over 120lb!! Today I joined a small local weight lift club that has trained winning Olimpic/ internat. lifters. Meets are held there too

[@enigmatic7665]

Watching this as I make a potato egg and sausage breakfast

[@calebcomstock6697]

For the past 18 months or so I said fuck it regarding sugary snacks (after bringing down my FBG 20 points in 2 years)--keeping them always available and not giving a shit how much I eat. Now my A1C is fucked off again. Thank you for your relevant content.

[@matthewcooksey5411]

I pretty much always have to "map out" healthy eating options as i work out of town often. Just find low calorie dense foods. Panera bowls and egg white breakfast sandos. Chicken breast from safeway and whatnot. Whatever diet you can stick to long term is probably going to be the best one.

[@r_rumenov]

I lost 55 pounds back in 2019 at age 25, after being very overweight since I was around 9 years old. It was very simple for me - no snacking, only meals. Only lunch & dinner, all within 6 to 8 hours max. A total of 1 oz of carbs pre-workout - that was my carb allowance for the day. Bumped the protein up to 4.2 oz - being very much non-overweight now, I'm a 145 pound guy, so that's a good amount of protein to fuel muscle growth. The rest - delicious healthy saturated fat (yes, research in the scientific papers and you'll see sat fat is one of the healthiest foods there is). Frankly, I don't really need to do all of this anymore, since I'm working out 5 times a week anyway and my body has very much fixed its metabolism, but I still do it just because I've built the habit. Politely refuse breakfast even on Christmas, have a nice, fulfilling 5-egg omelete with cheese for lunch and either some whey or salmon immediately post-workout, or wait a bit and have a nice dinner on special occasions. Since I started cooking my sweets and cakes at home with almond flour and erythritol, I can't even taste that sugary garbage they sell at the stores. So yeah, great advice as usual, Alan - do prep, don't snack and from then on, experiment with what best works for you.

[@Thibstho]

Hi Alan, I think the time problem isn't just going to the gym. Most of it is figuring out what to do, when, reacting to change, etc. That's what consumes time above anything else. Novice or even intermediates don't have instant solutions for that. It requires research. That's what I struggle with.

[@chrislawson3418]

After losing 120 pounds after 20 years of being overweight to pretry obese, I can add some things that continue to help me as I get healthier. Know your strengths and weaknesses when it comes to food. If I buy a container of ice cream, whatever size it comes in tends to become a "serving". So if you want ice cream every once in a while, get a single cone or serving. Out of sight = out of mind. Keep your healthy food front and center, and if due to your home or office environment you have bad choices, keep them out of your usual path of eyesight.

[@NotHPotter]

Great video about eating habits loaded with stock footage of cooking tasty food. 😆

[@madspet9106]

Something that helped me a lot with slimming down was just smaller portions. Calories in, calories out, and all that. For me that made even more of a difference than eating healthier foods (though that certainly helped too) Edit - Oh, and like he said in the video, resist the urge to snack. Smaller meals might make that harder, but it will be worth it in the long run

[@RhinoViper]

Good stuff....I really like the scheduled eating...everything you mentioned about it is me as well....ugh I'm huuunnnngrrryy...nevermind the wife will be home in an hour and we'll eat then...i still dig through cabinets or whatever. I like organizations and schedules so something as simple as that schedule should keep me on track and not just randomly eating throughout the day because I'm bored and have no plan.

[@andrewmanning7320]

Unhealthy eating habits are hard. I’ve finally come to a point where I can maintain an great energy balance and eat mostly pretty well, but there is still a lot of snacking and mindless eating that I do that I have yet to cut out completely. But because I’m maintaining an energy balance and I am not really looking to get any bigger or smaller, I am not sure if I need to change that snacking behavior other than “ReFiNeD sUgAr iS bAd” (which I realize, it can be). Anyone else in the same boat?

[@liftphx3071]

It’s the train untamed outro over the stock footage for me 😂

[@xXAnthony619Xx]

Interesting thought on eating times! I'm gonna give that a try!

[@florkiler6242]

That "just stop/start" thing I do becomes I don't like how I feel when I can't tell any one anything

[@RICHUNCLEPENNYBAGS77]

I find it kind of helpful to just map out which are the calorically dense foods I really enjoy eating and which are the ones I'm eating just because... I mean nobody wants to be an ascetic; leaves more room for the ones you do really like if you cut out the ones that you're indifferent to.

[@derKischda]

What helped me a lot was not buying unhealthy snacks anymore. You can't snack on those if they are not available in your home. If you want to go a step further you could precut some fruits like apples and put them in the fridge for the time you crave a snack.

[@AcidDeathRitual]

I think occasional short/small fasts are important from a psyche standpoint. And understanding that unless you're a top tier bodybuilder, or some such athlete; going hungry isn't the end of the world. In fact, if well rested, you can easily train hungry while maintaining workout consistency. I've missed lunch due to work, gone to the gym, and still hit PRs.

[@CursedWheelieBin]

Aye me too. Fasting is great at first but if you do it too often (daily) your body adapts by slowing your metabolism down to reduce the stress it places on your nervous system. Fasting is not a solution in and of itself but I’ve found it to be a fantastic tool for creating acute stress that triggers fat loss, all without losing muscle (which was the biggest shock of all). People shouldn’t use it ALL THE TIME though. They get carried away. 3 days a week is the sweet spot for me personally, then I allocate my weekly calories on the remaining 4 days. I dunno if I’d recommend it though because it can be very uncomfortable at first, especially if your diet contains a lot of carbs and sugar

[@flyingpanda3997]

Solid advice as per usual.

[@chadhemings8039]

I’ve always cleared my plate no matter how full I am then I always eat something sweet after. I’ve gotten better when I’m out eating I always cut what ever I have in half but when I’m with family I don’t really have a choice and I fall back into that force feeding stage

[@beesmongeese2978]

I like your use of stock footage and images, makes the video easier to digest.

[@Carefreeblues]

The only thing that has worked for me is one meal a day, it saves time and makes me more aware of what I eat because in that one window of 1-2 hours i have to ensure that i get my macros.

[@adrianflo6481]

Ehm... its also the fasting. Allowing your glucose levels and keeping to your natural circadian rhythm has profound health benefits. Everything from improved sleep, immune system(cancer fighting t-cells), autopoghy, increased growth hormone and muscle mass. Even if you eat the exact same food, the time of day you eat it on is extremely important for body composition.

[@zfortyounce]

The math or the how of loosing weight is super easy. Create a caloric deficit and you will lose weight. The actual doing of loosing weight is where it gets tricky. I am currently working on loosing about 15 pounds (I have lost about 40 before this) and I personally have to take the mindset of embracing being hungry. Kinda the same way you need to embrace a difficult workout, that's the process in which you get better. I also understand its different for everyone.

[@CJohnny00]

Quality and Value. Thank you

[@arcaneknight9799]

Alan, what about the bulking video??

[@scaldedape6213]

Chicken, rice & broccoli for lunch as often as you can. Prepare it the night before and put it in a Tupperware. Its cheap and covers the bases.

[@adamschneider868]

How you don't have 1 million subs is insane.

[@Lycanthroperage95]

Hi Alan, could you please re-introduce World Of Lies as your video intro music? Cheers

[@katyrebel18]

I think being social is the big thing. Especially if everyone is always going out

[@adrianflo6481]

The biggest factor in almost every neurotypical person is the environment. Behaviour for the most part is learned and developed, Banns on soda on campuses has a huge impact on consumption. Bad habits * ease of fulfilling them = risk of executing on them. ( Difference between having coke in the fridge and at the store) Your levels of neurotransmitters may allow for certain extremes but its your cognition that acts upon those underlying factors. Im myself autistic, got problems with addiction(the healthy ones too), impulsive and anxious but i dont sooth myself with sugar because i was never taught to by my surroundings. Losing my abs and having my 10k go above 60min would destroy me. Ill just use my high levels of forced self control and fast for a week while running to get back into shape. (but im not normal, autistic people are more likely to use drugs but also better at entering/exiting rehab)

[@zacharyperkins9489]

Thank you for this helpful information.

[@chegvra]

Rippetoe keeps telling me to gain weight!!!!

[@DoggyDisk]

Food environment is definitely the #1 thing for me

[@tezcatlipoca4776]

dont be a product of your circumstances, is just solid life advice

[@MartinTeerly]

My family from father and mother side is big. To loose 2kg I need to starve for a week and then I cheat 1 day I gain 2kg back. That's how bad I am 🤷🏻‍♂️

[@syrus3k]

I found weight loss actually really easy.. just cutting carbs right down was like magic. I replaced (most) carbs, especially bread with other stuff.. like eggs. Eggs are incredibly good.

[@imambaybars3405]

Thanks Alan, good tips, I need to lose at least 25 lbs and I've been struggling with it, time to get serious-er. By the way what's up with the stock footage?! Not your style bro, keep it real and untamed. Also by the way check out the Torn Arteries album by Carcass.

[@cuchulain1647]

Thank you Alan!! :)

[@chadwaite5418]

Thanks for the video Very helpful

[@l.p.7585]

Oh boy I can't wait to see what Alan says. Captions: oh boy oh boy oh boy

[@samuelbonacorsi2048]

It is tough for people to control their food choices. I try to create a negative mental picture of anything I don’t want to eat. For example, I avoid fast food like the plague, I’ll starve first. I have a clear vision of fast food being prepared in a dirty, roach infested kitchen by a 16 year old kid with a runny nose or a couple of disgruntled employees taking turns spitting into the fry basket. This tactic works.

[@Lachsschwanz]

I'm boozing to much and it feels hard to quit completely

[@FlyTour69]

Believe it or not, you don’t have to quit completely. The key is to set a structure for yourself and stick with it. Maybe you want 6 beers a week or just 1. Even something who has given up alcohol completely simply has a weekly limit of 0 beers. Discipline and planning are everything.

[@24kbrown22]

Love this content

[@mattvollmar]

Great video Alan, but I have to say that the best part was an ad at the beginning for a razor. I mean... Do they know who's video their ad is running on? Or is this a suggestion? I don't even buy razors and Alan certainly doesn't promote their use.

[@user-bv7jc]

I started AND finished a pack of Mike and Ike's while watching this video. LOLOLOLOLOLL.

[@user-bv7jc]

493.5 calories 126.9 g carbs 84.6 g sugar at least I know... :/

[@ZevAidikoff]

Alan your videos are so helpful

[@harima6678]

thanks for the video!

[@hoompaloompaa]

2:24 Thats in robinsons magno

[@danielpopov9650]

The most majestic beard I have ever seen.

[@ryanthordsen858]

I’ve made great progress in the last year or so by just implementing a lot of the tips that you talked about for weight loss. I was never significantly overweight but my diet is a lot more consistent now with just 3 large protein heavy meals throughout the day

[@MasterofWatching]

Find the foods you love that are not unhealthy. For me it’s definitely cheese! Reduced fat cheese has plenty of protein and fewer cals. That’s a snacks sorted, cheese buttys, with low cal bread. Don’t forget MINI BABYBELS!! 40 cals and 5g of protein!!! I love Alpen, i get the no sugar one, I have that as breakfast with a mixed protein shake or before the gym. Once you start doing this and tracking your calories you’ll find you have left over calories to enjoy what you like for your main meal without being in a surplus. There will always be food you like, that’s low calorie, high protein.

[@ironcathedral4723]

One of the things that is always troubled me when it comes to eating and I know that in the past my eating habits were crap they’re not exactly Golden now but my diet is a hell of a lot more healthy still needs a lot of work though but the main point I’m trying to get is the expense of eating healthier compared to eating crap food I mean even if we’re just talking about fast food restaurants you go in there and a salad is 5 to 7 dollars maybe more and a double cheeseburgers a dollar and the grocery stores really aren’t any better the healthier the food the more expensive it is I mean you can go buy 10 packages or more of macaroni and cheese or Ramen noodles for 10 bucks compared to one steak that cost you $10-$20 I know you can figure it out but a lot of it has to do with the things you also like to eat now I’d rather eat healthier but there ain’t too many vegetables I like but I keep trying Maybe one day we’ll start making the healthy food cheaper and the shit food more expensive and then we’ll all get reasonably healthy🤘🏼🤘🏼🤘🏼

[@c6q3a24]

The difference is those cheap ultra processed foods are all very shelf stable. You can store wheat for decades, then process it into flour with basically zero human labour. Add some more shelf stable items, salt, water, vegetable oil - again basically zero human labour. Now you have shelf stable pasta. Compare that to a steak or a salad. Both need to be handled, processed, and transported, very delicately and precisely and ALWAYS at the correct temperature or they will be completely destroyed. Best case scenario, you deliver a steak or salad to the market, it still has a shelf life of about a week.

[@alelectric2767]

I over eat due to massive anxiety so I im chasing it. I did loose 50lbs but im stuck Also my wife likes to make pasta 3-4 times a week and buy crap food. I try to do the food shopping but she always does a follow up one. 🔥