Luckily for you Pallando, less so for everyone else triggered by my TL;DR posts, I took my adderall later than usual and spent way too much time compiling a list of weight loss strategies.
Some of this applies to overall health, but take it all with not a grain of salt, but an Evilore's worth of salt. Spoilers are for studies and relevant info.
1) Try intermittent fasting (say a 6 hour window) where you only eat breakfast and lunch. Eat bigger portions to make sure you're getting enough calories.
Eating earlier in the day is best because of the way your circadian rhythm works (assuming you work a typical 9-5 type schedule).
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2) Restrict carbs; look into a modified Atkins diet or maybe a ketogenic diet for its potential neuroprotective effects.
Aim for 20 to 60 carbs a day and use the calculator below to figure out your calorie and macronutrient needs. MyFitnessPal is good for logging everything.
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3) Drink unsweetened green tea because it contains:
- Caffeine. It won't actually suppress your appetite, but it will likely lower your overall calorie intake.
Caffeine also increase your basal metabolic rate (the minimal amount of calories your body burns each day).
Some obvious effects are that it reduces fatigue, helps with focus and body coordination, and also improves athletic performance.
Caffeine may reduce symptoms of depression, however dosages around 300 mg or more might worsen anxiety.
Stop your intake at least 6 hours before bed, as even that can be shown to decrease overall sleep time by as much as an hour.
- EGCG. Drink green tea over something like coffee because green tea contains an antioxidant, or catechin whatever the fuck that is, called EGCG.
The EGCG in green tea seems to lower carbohydrate absorption (also fat to an extent, though I think it's minimal) and in turn lessen spikes in blood glucose levels.
It may also aid in fat oxidation. ConsumerLabs.com tested various green tea sources of EGCG (tea bags, bottled tea, pill extracts) and found that most brands were shit.
However, "Lipton Green Tea was the least expensive way to get EGCG due to its low cost (10 cents per bag) and relatively high level of EGCG (71 mg per bag)."
Shoot for 200 mg or more of EGCG a day, so about 3 bags if you go with Lipton. Steep for 3 to 5 minutes.
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4) Exercise. A big incentive is in its powerful psychological effects, with some researchers arguing exercise should be considered a psychoactive drug.
Lift weights for muscle growth and a better body composition. Sustained running might increase brain growth in the hippocampus, though this was only tested on rats.
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5) Make sure you're getting enough sleep. Read up on sleep hygiene if not.
6)
Smoke chronic chronically.
It may promote hippocampal growth and provide anxiolytic and anti-depressant effects.
Don't ever overdo it though. Go light when you're starting out, otherwise you may induce anxiety.
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