While I don't literally follow the advice of /r/fitness, a lot of my dietary philosophy is aligned with the general advice there.
It's all about your diet, cardio helps but is totally unnecessary. I don't have more than 3 hours a week to lift very heavy, and don't want to spend more time at the gym. I have better things to do. Yet, I'm down from 185lbs a few years ago to 145lbs and 7% body fat and will likely hit 6% or lower soon. You've all seen Fight Club, you know what that looks like. It's a huge personal satisfaction and you feel healthier than ever.
How? Cut calories and cut carbs to 100g a day or lower. Primal/paleo/IF work wonders, but you still have to count calories very carefully at the end of the day. The whole "eat whatever you want as long as it's fat and protein" works down to maybe 10-12% body fat, but below that you need to start cutting.
Mark Sisson might give you the impression that you can eat all you want, but you got to look at some of his food logs to get an idea of how you can look like him at age 50+. He's got quite a few IF + 800 calorie zig-zag days in there, just to give you an idea. That's not easy, or for the faint of heart. It requires a lot of sacrifice and an iron resolve.
That will work, you have to ultimately adjust the diet to perfectly fit your lifestyle of choice. I don't eat crap or drink in the first place, in large part because there's indication that sugar, refined grains and alcohol are the major cause of the most common western diet diseases (obesity, diabetes, cancer and so on). I'm shooting for the long term here.
With exception for the time when I'm out meeting people, I'm chained to a desk (either sitting or standing) and thus lead an ultra-sedentary lifestyle. I can get better health than most and free up time for things that matter to me by simply avoiding unnecessary food. It's a worthwhile sacrifice, and I think a very smart bargain.
It's all about your diet, cardio helps but is totally unnecessary. I don't have more than 3 hours a week to lift very heavy, and don't want to spend more time at the gym. I have better things to do. Yet, I'm down from 185lbs a few years ago to 145lbs and 7% body fat and will likely hit 6% or lower soon. You've all seen Fight Club, you know what that looks like. It's a huge personal satisfaction and you feel healthier than ever.
How? Cut calories and cut carbs to 100g a day or lower. Primal/paleo/IF work wonders, but you still have to count calories very carefully at the end of the day. The whole "eat whatever you want as long as it's fat and protein" works down to maybe 10-12% body fat, but below that you need to start cutting.
Mark Sisson might give you the impression that you can eat all you want, but you got to look at some of his food logs to get an idea of how you can look like him at age 50+. He's got quite a few IF + 800 calorie zig-zag days in there, just to give you an idea. That's not easy, or for the faint of heart. It requires a lot of sacrifice and an iron resolve.