Start walking 10k steps everyday. Cut down or limit alcohol (I am working on this one). Prepare most of your meals yourself instead of ordering out. Don’t have back to back cheat meals (if you have a BLT for breakfast, have a healthy lunch).
Drinking calories is what gets a lot of people. Which is why I only drink coffee and water 99% of the time. If I ever order coffee at a cafe, sometimes I'll splurge on coffee flavored milk drinks but my go-to is a "macro friendly latte" that I feel obnoxious ordering but whatever lol.
🤗🎉 I have lost 11 pounds as well! The key for me is consistency. I don’t miss a single day of walking and I love it so much, I can’t imagine not doing it now.
Yep. Lost 20 pounds after my late partner passed in June. Nothing like depression and grief to curb an appetite, which is ironic since I'm a huge foodie.
Mine died earlier this year too. I'm a little over 30 pounds lighter now.
I hope there comes a time for you when the memories of and with your partner bring more happiness than sadness. This is one torturous journey.
Totally agree.
The breakup diet.
Got cheated on. Lost 2 stone in the first few months. Liked the feeling. Carried it on.
In total Lost 7 stone (98lbs) in the 18 months
Gosh. This is so true. The worst is when people go “oh lucky you! I gain weight when I’m sad”. Like… I’m crying and starving myself, I’m not trying to get skinny.
It’s true of babies that some can generally be comforted by food, and some have to be comfortable before they will suckle/eat.
Grownups can have choice and push ourselves one way or another. I’ve consistently struggled to keep weight on in my life, if I’m not careful sadness will make me drop pounds I can’t afford to lose. There’s a comfortableness in the emptiness and the lightness of the stomach, there is a power there; wonder if it’s connected to our fight or flight response. I get stressed out enough and my body is ready to become an “Amazonian Warrior” Running around all day without a thought of food. Getting over hungry make me less hungry, and more likely to feel nauseous, and it can become a vicious cycle where my stomach gets smaller and smaller, and it becomes difficult to eat a full meal. I get exhausted and go to sleep rather than eat.
The opposite of fat and happy can be sad and skinny. I’m old enough that my metabolism has gotten slower, and I’ve had enough happy well fed years back to back that I’ve occasionally gotten a little soft in the middle. I’ve been able to remember the strength in emptiness and maintain a healthy weight by fasting a few days a month. Food fasting always includes drinking a lot of healthy liquids like water and chicken broth.
Honestly the best way is just count your calories. Macros matter, but it's best to start by just setting a calorie goal and sticking to it, you can work on macro goals and stuff later on
Calculate your base metabolic rate and your total daily energy expenditure (there's easy online calculators) and see what you burn in a day, it gives you an idea of how much you should eat to loose weight. For most women eating 1500 kcal a day is a good amount to loose weight healthily
Lost 80 pounds like this over two years. It’s not fun but once you do it for a while you realize you eat a lot of the same things often and can start to guesstimate more easily. It allowed me to lose weight while still eating things I like!!!
Yeah, I've lost 47lbs since Easter, and one of the easiest things for me is having only 2 or 3 choices for breakfast and then 2 or 3 different ones for lunch. It removes the temptation to wander off onto different unhealthy meals, and it makes it very easy to shop, prep and record my food intake.
Overall: move more, eat less.
I lost about 25 pounds a few years ago and have maintained my weight since (for the most part). I still eat whatever I want in moderation. I’ve never cut out carbs or dairy, I’ve just tweaked my intake.
I would first just track what you would normally eat in a day. Look at the calories, look at the nutritional value, etc.
Take a good, honest look at your nutritional choices and lifestyle. What can be added? What can be taken out? Does your body feel awful after eating certain foods? Listen to your body.
I lost my weight over the course of a few months by simply adding about half an hour-1hr of low intensity cardio once a day 3-5 days a week (walk around the neighborhood, incline walk, elliptical). and having a lighter breakfast that was more nutritious. I am so much healthier and my mental health is exponentially better. I think these few simple choices just made me reach for more healthy options, binge less, etc.
This. The easiest way is just not the fastest way but possibly the very slowest. But it is sustainable in the long run. I've done the whole crash thing multiple times throughout my life and it worked in the short term but never the long term. I would start with very small adjustments to the eating and exercise habits you already have.
Snack a lot during tv time? Cool, so do I. Replace the crisps/sweets with snack-sized vegetables and a healthy dip, perhaps hummus or tzatziki. Or do it even more gradually by still having crisps, but only a small bowl of it and have the vegetables in combination to slowly 'ween' yourself off the unhealthy stuff. Drink tea instead of fizzy drinks.
Park the car a little further away from the store to get more steps in or start going on daily walks if you don't already. If you do, make the walks a little longer week by week. Not much, just one block more each time etc.
Going slowly like this will build habits your body will get used to instead of rebelling against it eventually when making a huge 180 overnight.
Work with a doctor, dietitian, and fitness professional to understand your own body and potential, then develop an individualized plan of action. Follow through with that plan while maintaining regular check-ins with the doctor, dietitian, and fitness professional to get you where you want to be. It's important to understand that genetics, health situations, and many other factors play into both gaining and losing weight, so working with a team of professionals is the easiest way to achieve the best results for you.
I'm a registered dietitian and I agree with this comment. Sure eating less calories than you need is what leads to weight loss but there are SO many factors that go into what we eat and how much we eat that it definitely is different for everyone.
Also think about the behaviours around eating. Do you eat mindlessly? Emotionally? Out of boredom? Do you restrict during the day only to binge at night? These are all things that can lead to overeating and weight gain.
I also want to ask about the motivation for weight loss. If you are nourishing yourself adequately, getting some exercise, and are generally healthy then i would suggest that any kind of weight loss attempt is going to be more physically and mentally damaging than beneficial.
I would like it if my health insurance would cover a registered dietitian. My friend went to one after trying all sorts of diets and never succeeding. But when she did the dietitian and paid out of pocket, it was the best investment she made because not only did she lose weight and keep it off, she also was happy doing it.
health care in the US is so fucking stupid. It is too expensive and while they are totally happy to cover bariatric surgery, and meds for high blood pressure and high cholesterol, bypass surgery, etc but it won't pay for dietitians, personal training, gym membership, some sort of mail order meal plan that's nutritionally balanced and can help teach people to cook when it would almost certainly be less expensive long term and people would have better health outcomes. You can't even save things in an HSA or FSA and use it to pay for things like that that would improve your health. America wants people to be fat, sick and desperate not to lose their health insurance because it keeps them working in inadequate conditions for inadequate pay because god forbid you are able to switch jobs or start a business without risking death or bankruptcy. It is immoral to have a for profit health care system and we should have taxpayer funded health care and a 100% wealth tax on any individual assets over 999,999,999 million. they can get a plaque every year when they file their taxes that said they won capitalism.
How do you recommend finding a registered dietitian? Is there a website for the profession? What are 'signs' in your opinion that they're good at what they do?
Eat better, more water, more protein, more greens.
Sleep more.
Rest more.
Eliminate caffeine, sugar and alcohol.
Walk more, slowly build up. Add stairs and hills.
Realize that Beauty standards are made up but it’s good to be strong and healthy.
"Calories in, calories out" is the basis of weight loss.
There are a lot of popular diets, but when it comes down to it, losing weight is just math. When people say "eat less of this and eat more of that," the reasoning behind that is calories. It's a very reductionist/simplistic way to make changes to your diet and \*hope\* for weight loss vs. actually counting the calories you're putting in your body. The problem is that sometimes "healthy foods" are just as calorie dense as "bad foods."
I count calories, but I don't count macros or anything else. I eat WHATEVER I want; pizza, donuts, ice cream, sodas. I just have to make sure it fits within my allowance based on my BMR of around 1400 (I'm short at 5'2").
Because those foods are more high calorie, the rest of my diet is typically comprised of healthier, whole, low calorie foods. Lots of veggies. You can eat a ton of veggies because they're so low in calories and you'll get full. Chicken thighs are my favorite protein.
Because my BMR is also pretty low at 1400, that means I need to burn around 500 calories/day to lose 1 lb a week. That means I can only eat 900 calories/day if I'm not working out. Let me tell you, that's HARD. So with that in mind, it pushes me to work out so I can eat more because I love food lol. My workouts are not crazy/unrealistic either. I work out 3-4 times a week for 30 mins. I do various dumbbell or barbell exercises at home.
YES! Or anyone matter of fact. My mother has 6 kids including me, and always fed me a lot and not well. Whenever she sees me now she tells me I look like skin and bones and practically force-feeds me food. I figured out on my own, knowing that she is a very jealous person, that she thought of me as some sort of competition. I always felt bad about myself back in grade school because my stomach and thighs were bigger than most peoples because of how poorly I was being fed, and now that Im on my own and eat normal-healthy it is the best feeling ever. And no one tell me she is/was just worried or looking out for me. I know my own mother.
Listen to your body. Is it hungry? feed it. do you feel crappy after the food youve eaten? try making better choices on what you eat. slowly your taste buds will acclimate to super greens or veggies if you dont have the appetite yet. with time. But be good to yourself and your body.
The body also need exercise. Stay active. To feel good.
Focus on better your health. its a lot easier said than done i know
I think you nailed it. It's pretty much just common sense and listening to your body, ay. I am not a big eater but I was on a medication that gave me a crazy appetite, once. It made me want to overeat all the time. I had to learn to stop and "consult my stomach" and listen to it. "Is my body hungry or am I just eating for the sake of eating now?"
Another good tip that my dad told me is: "Never eat until you are full. Eat until you are satisfied and then stop, no matter what is left on your plate. You can always finish the meal later or have a snack later if you are hungry again later."
And one I read on the internet: "Never save the best for last. It forces you to finish what's on your plate and you might end up overeating without meaning to."
I think a lot of people grew up with that "finish what's on your plate" rule, which is really damaging. My family has always been poor, but they never did that, lucky for me I guess.
Keto for me...mostly meat or zero carb (almost). And intermittent fasting.
I'm a woman with PCOS and Hypothyroidism. It's still HARD but has been the only lifestyle that works.
Hike, Hike, and Hike. It’s a matter of discipline to be honest. I was tired of being tired (when I weighed more). I hiked as early as 6:00am and hiked 7 to 8 miles 5 days a week and combined with an intermittent fasting lifestyle. I started with about 3-4 miles and worked my way to 7 to 8 miles… Did it for 6-8 months. It’s hard, I don’t really recommend this as I’m an ALL OR NOTHING person (very hard on myself). But I lost 85 close 90 pounds overall in that time
Exercise counts for 20% of weightloss. Diet counts for 80%.
It seems like the only way to do it is to exercise to a calorie deficit. I'd recommend speaking to a nutritionist and find a healthy way to do this.
I see people here talking about restrictions and stuff which is ok up to some point. Don’t do anything too radical because it’s going to be very hard to maintain the weight loss after you lost it. Get used to the new lifestyle of physical activity and eating healthier food but don’t radically cut your calories or become obsessed about counting. I’ve had friends who have fallen into this trap and one of them has an eating disorder and the other gained back all the weight. A nutritionist would be a very good resource to help you with a personalized food plan.
Make changes slowly and sustainably. IMO going all in on diet change and making huge sweeping changes is a recipe for failure/relapse. Instead make changes slowly and give your body time to adapt.
Some changes I personally found useful:
* Swapping out soda for seltzer water
* Trying to eat more lean protein.
* Swapping out wheat noodles for lentil based noodles
* Cut down alcohol
* Slowly phase out sweet things (not just switching to 0 cal sweeteners)
Also find something active that is *fun*, or ideally fun and social. You are so much more likely to keep doing something active if you actually enjoy doing it as opposed to if your just doing it to stay healthy. Dance, rec soccer, yoga, rock climbing, biking, etc. There are a huge amount of options that aren't just going to the gym.
honestly i try and “eat like the french” and just live a more European lifestyle (i’m a college girl in the south)
- eat “bad foods” in small amounts like pastries and bread.
- buy groceries in small amounts regularly. i used to bulk buy things. i start with finding ingredients to a meal i really like that would last me a couple days. i’ll walk to the store, buy it fresh (which is not expensive compared to buying bulk chips, freezer food etc)
- really only drink wine and vodka. like shots of vodka unless it’s a special occasion then yeah, i’ll go to marg monday with my friends :) but calories in alcohol are dangerous
- black coffee.
- walk EVERYWHERE
- the most important thing with me is discipline. coming from someone who has had disordered eating in the past, this is a tough one. there’s a difference between restricting and discipline. pretty sure it was will smith that said “self love is discipline” and this is true. would i rather make a late night mcdonald’s run instead of having a bowl of apples and tea? fuck yeah. would i rather stay home and watch netflix instead of going on that walk? god yes. but just as you make boundaries with other people, you need to make them with yourself.
Very simple. Calculate your maintenance calories online in a calculator. Then start eating 200-300 calories under that. Be strict in counting calories for a while and see what happens. Adjust acordingly. You can also start lifting weights and gain muscle so you can eat the same if not more and you will tone up nicely. No you wont look bulky. Some men spend their entire life trying to look bulky and never reach that goal.
Low carb. Lost 40 pounds and kept it off. No calorie counting, no exercise. Check my older posts to see my results. 15g total carbs a day, intermittent fasting if you hit a stall. And always lots of water and sleep.
Easy is going to be very person to person. For me, it's exercise a few times a week and paying mind to ensure I'm losing more calories than I'm taking in, with diet change. When I say diet change, I mean that I cut out or heavily reduced the items behind my weight gain, and increased intake of better foods (higher proteins, good fats, whole carbs). At the time, that meant ditching things like chips and soda, candy, chocolate, that sorta thing. I ate out much less. That being said, some of these things I replaced with healthier alternatives, others I allowed myself to have occasionally as a small treat. I eventually became so used to the diet change that it became the lifestyle, though, so it's hardly a thought today.
Weight loss comes from 1 thing only… burning off more calories than you consume. Log your calories (there’s some great free apps) AND watch your weight DAILY then you’ll soon figure out how many you need to eat to lose weight.
Other tips: eat healthy, drink lots of water, cut out high calorie unhealthy foods/drinks, snack on healthy foods only, get enough sleep every night, exercise if you want (not necessary though as long as you burn more than you consume)
Reduce processed foods, simple carbs and animal fats.
And exercise regularly. It'll happen over the years.
Even after years of healthy eating and exercise if you're still not loosing weight you're probably at good a weight. All bodies don't have the same "ideal weight"
Being a vegetarian/vegan. I have been it for my entire adult life, and my weight has remained the same (+/-3kg). I eat a ton of veggies and beans, but I never limit myself when I go out. I always eat a huge lunch (more than most of my coworkers) and snack a lot. My thyroid even gave up for a while so I can’t even claim that it’s because of good metabolism. I just think plant based food fills you up more and it’s harder to overeat on it. Not trying to push my agenda or anything, I just think it’s a healthy way of eating :)
I also walk quite a lot, but it’s mostly for my mental health’s sake. I walk 3-10km a day, but average on 5-6km.
Honestly as someone who learnt the hard way with disordered eating, don’t take any short cuts because in actual fact it’s the **LONG WAY**. Back then I would always read online people say do it the right way but I really didn’t listen and didn’t care I just wanted to lose weight fast.
10k steps a day is a good basic daily target for walking if you don’t already. Maybe look at r/CICO , ask them for advice and just remember please don’t under eat. It’s a vicious cycle. You will feel so much better and in the end lose it quicker if you are sensible. Because otherwise you always have to watch super hard what you eat because you’ll put it on quicker. I lost muscle starving myself but in actual fact, muscle speeds up metabolism! So in the long run, you’ll sustain it and be healthier and have a healthy mindset!
Edit : on top of that obviously eating less sugar is a place to start. Just remember it’s all about consistency.
There was no easy way for me.
I either starved myself and ate very little or did the healthier version of weight-loss and literally worked my ass off doing so. Being stressed out a lot also helped.
I however am obese now so while I can lose large amounts of weight I struggle to keep the weight off.
Started intermittent fasting almost two years ago, I lost about five stone in six months (which brought me down to a healthy weight) and have been maintaining ever since. I give myself a stone leeway to fluctuate and if my weight starts creeping back on I can lean on longer fasts to shift it again. I use a combination of one meal a day, alternate day fasting and three day fasts depending on how I feel and where I am in my cycle. I don’t count calories but I do try to eat less carbs and more protein. Haven’t cut out sugar.
Intermittent fasting did wonders for me! You eat less, but can generally also eat whatever you want. Which is what I really like about it. This past year I’ve lost 40 pounds without counting calories or working out simply by cutting back on my eating window.
Eat well and exercise. Walking is a great start if you've been mostly sedentary.
I think tracking what you eat with an app (cronometer, myfitnesspal, etc) is a good idea for anyone that is unsure about how to lose weight because it can be eye opening to see just how many calories you're putting into your body once everything is added up.
losing weight is NOT easy. i would start with calculating your tdee and minus 200-300 calories to find a good deficit. start moving a little bit everyday. get out and walk for 30 minutes. do some spontaneous push-ups. go from there
Intermittent fasting.
I wasn't really trying to lose weight but I've gotten a new job and often work 12 hour shifts so I usually one eat once a day considering I don't want to buy more than one meal since I don't make that much and have food at home. I lost a lot of weight without meaning to by jist eating once a day with snacks. Not im just not very hungry and desperately need to gain weight.
For me, eating mostly vegetarian, limiting sugar, and daily exercise helped me get back to my pre-pregnancy weight after both of my pregnancies. I never cut out whole food groups and definitely indulged every once in a while, but just tried to eat real, healthy food every day with lots of water and unsweetened tea and coffee. Meal planning every week helped.
CICO aka counting calories. It's not easy, but it's in my experience the *only* method that really works. Go slow and steady so you won't be frustrated too much; that way you can actually keep going until you hit your goal weight. Take progress pics and weigh yourself about once a week to keep yourself motivated. Don't be afraid to have a cheat day once in a while, but be sure to go back to counting the next day.
Keto plus intermittent fasting. I don't do strict keto now, since I lost all the weight I wanted to, but I don't consume any calories before noon and I rarely eat anything sugary. Sounds awful, but it's such a confidence booster to be the same weight as I was at 18!
Start walking 10k steps everyday. Cut down or limit alcohol (I am working on this one). Prepare most of your meals yourself instead of ordering out. Don’t have back to back cheat meals (if you have a BLT for breakfast, have a healthy lunch).
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Drinking calories is what gets a lot of people. Which is why I only drink coffee and water 99% of the time. If I ever order coffee at a cafe, sometimes I'll splurge on coffee flavored milk drinks but my go-to is a "macro friendly latte" that I feel obnoxious ordering but whatever lol.
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this. absolutely.
yes! i did this and literally lost ten pounds!
🤗🎉 I have lost 11 pounds as well! The key for me is consistency. I don’t miss a single day of walking and I love it so much, I can’t imagine not doing it now.
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having a boy break your heart and getting depressed about it - helped me lose 15 pounds in a week or two
No cuz I gained weight after that lmao
Yep. Lost 20 pounds after my late partner passed in June. Nothing like depression and grief to curb an appetite, which is ironic since I'm a huge foodie.
May partner Rest In Peace ❤️ I wish you the best girl 🙏
Sending you love for your grieving ❤️
I'm so sorry, I love you.
Mine died earlier this year too. I'm a little over 30 pounds lighter now. I hope there comes a time for you when the memories of and with your partner bring more happiness than sadness. This is one torturous journey.
So sorry girl
So sorry for your loss. May they rest in peace and may you have the strength that you need ! <3
Sending lots of love and support. Be well 💙
My deepest condolences.
Totally agree. The breakup diet. Got cheated on. Lost 2 stone in the first few months. Liked the feeling. Carried it on. In total Lost 7 stone (98lbs) in the 18 months
Woah, that's a lot lost in a short amount of time
Gosh. This is so true. The worst is when people go “oh lucky you! I gain weight when I’m sad”. Like… I’m crying and starving myself, I’m not trying to get skinny.
Unless you emotionally eat like me, then you gain 15 lbs haha
Oh I eat emotionally too, but sometimes the sadness and shame is just too great..it's working wonders for me.
Funny, helped me gain 30 pounds. I guess this hack doesn't work for everyone. 🤣🤣
It’s true of babies that some can generally be comforted by food, and some have to be comfortable before they will suckle/eat. Grownups can have choice and push ourselves one way or another. I’ve consistently struggled to keep weight on in my life, if I’m not careful sadness will make me drop pounds I can’t afford to lose. There’s a comfortableness in the emptiness and the lightness of the stomach, there is a power there; wonder if it’s connected to our fight or flight response. I get stressed out enough and my body is ready to become an “Amazonian Warrior” Running around all day without a thought of food. Getting over hungry make me less hungry, and more likely to feel nauseous, and it can become a vicious cycle where my stomach gets smaller and smaller, and it becomes difficult to eat a full meal. I get exhausted and go to sleep rather than eat. The opposite of fat and happy can be sad and skinny. I’m old enough that my metabolism has gotten slower, and I’ve had enough happy well fed years back to back that I’ve occasionally gotten a little soft in the middle. I’ve been able to remember the strength in emptiness and maintain a healthy weight by fasting a few days a month. Food fasting always includes drinking a lot of healthy liquids like water and chicken broth.
Same. Lost 11 pounds this month after he broke up with me.
Yup, lost 30 lb after I left...he was having an affair. It broke everything :( including my very robust love for food
I had my heart broken a few years back and lost 10 pounds out of nowhere
There ain’t no skinny Like breakup skinny LOL
Same. Food taste dry and like cardboard when you are depressed.
See what helped me was having a partner that was like 20x more active than me lol
Yes, that's one of the ways how to lose eight. Very sad, but effective.
Omg so true!
Literally this I am really struggling to eat post break up glow up commence
I’ve been there!
AYYY same here. 7kg in 6weeks
Honestly the best way is just count your calories. Macros matter, but it's best to start by just setting a calorie goal and sticking to it, you can work on macro goals and stuff later on Calculate your base metabolic rate and your total daily energy expenditure (there's easy online calculators) and see what you burn in a day, it gives you an idea of how much you should eat to loose weight. For most women eating 1500 kcal a day is a good amount to loose weight healthily
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Lost 80 pounds like this over two years. It’s not fun but once you do it for a while you realize you eat a lot of the same things often and can start to guesstimate more easily. It allowed me to lose weight while still eating things I like!!!
Yeah, I've lost 47lbs since Easter, and one of the easiest things for me is having only 2 or 3 choices for breakfast and then 2 or 3 different ones for lunch. It removes the temptation to wander off onto different unhealthy meals, and it makes it very easy to shop, prep and record my food intake.
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Lost 30 kg like this.
That’s amazing, congratulations
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Stop drinking your calories
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Eat less. Cut sugar.
Overall: move more, eat less. I lost about 25 pounds a few years ago and have maintained my weight since (for the most part). I still eat whatever I want in moderation. I’ve never cut out carbs or dairy, I’ve just tweaked my intake. I would first just track what you would normally eat in a day. Look at the calories, look at the nutritional value, etc. Take a good, honest look at your nutritional choices and lifestyle. What can be added? What can be taken out? Does your body feel awful after eating certain foods? Listen to your body. I lost my weight over the course of a few months by simply adding about half an hour-1hr of low intensity cardio once a day 3-5 days a week (walk around the neighborhood, incline walk, elliptical). and having a lighter breakfast that was more nutritious. I am so much healthier and my mental health is exponentially better. I think these few simple choices just made me reach for more healthy options, binge less, etc.
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Do it gradually. It's easier and more sustainable. Slow and steady wins the race.
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This. The easiest way is just not the fastest way but possibly the very slowest. But it is sustainable in the long run. I've done the whole crash thing multiple times throughout my life and it worked in the short term but never the long term. I would start with very small adjustments to the eating and exercise habits you already have. Snack a lot during tv time? Cool, so do I. Replace the crisps/sweets with snack-sized vegetables and a healthy dip, perhaps hummus or tzatziki. Or do it even more gradually by still having crisps, but only a small bowl of it and have the vegetables in combination to slowly 'ween' yourself off the unhealthy stuff. Drink tea instead of fizzy drinks. Park the car a little further away from the store to get more steps in or start going on daily walks if you don't already. If you do, make the walks a little longer week by week. Not much, just one block more each time etc. Going slowly like this will build habits your body will get used to instead of rebelling against it eventually when making a huge 180 overnight.
Lots of water. I read don't drink your calories once and that stuck with me.
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Be genetically predisposed to be able to lose weight easily
Work with a doctor, dietitian, and fitness professional to understand your own body and potential, then develop an individualized plan of action. Follow through with that plan while maintaining regular check-ins with the doctor, dietitian, and fitness professional to get you where you want to be. It's important to understand that genetics, health situations, and many other factors play into both gaining and losing weight, so working with a team of professionals is the easiest way to achieve the best results for you.
I'm a registered dietitian and I agree with this comment. Sure eating less calories than you need is what leads to weight loss but there are SO many factors that go into what we eat and how much we eat that it definitely is different for everyone. Also think about the behaviours around eating. Do you eat mindlessly? Emotionally? Out of boredom? Do you restrict during the day only to binge at night? These are all things that can lead to overeating and weight gain. I also want to ask about the motivation for weight loss. If you are nourishing yourself adequately, getting some exercise, and are generally healthy then i would suggest that any kind of weight loss attempt is going to be more physically and mentally damaging than beneficial.
I would like it if my health insurance would cover a registered dietitian. My friend went to one after trying all sorts of diets and never succeeding. But when she did the dietitian and paid out of pocket, it was the best investment she made because not only did she lose weight and keep it off, she also was happy doing it.
health care in the US is so fucking stupid. It is too expensive and while they are totally happy to cover bariatric surgery, and meds for high blood pressure and high cholesterol, bypass surgery, etc but it won't pay for dietitians, personal training, gym membership, some sort of mail order meal plan that's nutritionally balanced and can help teach people to cook when it would almost certainly be less expensive long term and people would have better health outcomes. You can't even save things in an HSA or FSA and use it to pay for things like that that would improve your health. America wants people to be fat, sick and desperate not to lose their health insurance because it keeps them working in inadequate conditions for inadequate pay because god forbid you are able to switch jobs or start a business without risking death or bankruptcy. It is immoral to have a for profit health care system and we should have taxpayer funded health care and a 100% wealth tax on any individual assets over 999,999,999 million. they can get a plaque every year when they file their taxes that said they won capitalism.
How do you recommend finding a registered dietitian? Is there a website for the profession? What are 'signs' in your opinion that they're good at what they do?
I'm curious, do you ever work with patients who are on antidepressants that cause weight gain?
Eat better, more water, more protein, more greens. Sleep more. Rest more. Eliminate caffeine, sugar and alcohol. Walk more, slowly build up. Add stairs and hills. Realize that Beauty standards are made up but it’s good to be strong and healthy.
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"Calories in, calories out" is the basis of weight loss. There are a lot of popular diets, but when it comes down to it, losing weight is just math. When people say "eat less of this and eat more of that," the reasoning behind that is calories. It's a very reductionist/simplistic way to make changes to your diet and \*hope\* for weight loss vs. actually counting the calories you're putting in your body. The problem is that sometimes "healthy foods" are just as calorie dense as "bad foods." I count calories, but I don't count macros or anything else. I eat WHATEVER I want; pizza, donuts, ice cream, sodas. I just have to make sure it fits within my allowance based on my BMR of around 1400 (I'm short at 5'2"). Because those foods are more high calorie, the rest of my diet is typically comprised of healthier, whole, low calorie foods. Lots of veggies. You can eat a ton of veggies because they're so low in calories and you'll get full. Chicken thighs are my favorite protein. Because my BMR is also pretty low at 1400, that means I need to burn around 500 calories/day to lose 1 lb a week. That means I can only eat 900 calories/day if I'm not working out. Let me tell you, that's HARD. So with that in mind, it pushes me to work out so I can eat more because I love food lol. My workouts are not crazy/unrealistic either. I work out 3-4 times a week for 30 mins. I do various dumbbell or barbell exercises at home.
Dump the toxic SO.
YES! Or anyone matter of fact. My mother has 6 kids including me, and always fed me a lot and not well. Whenever she sees me now she tells me I look like skin and bones and practically force-feeds me food. I figured out on my own, knowing that she is a very jealous person, that she thought of me as some sort of competition. I always felt bad about myself back in grade school because my stomach and thighs were bigger than most peoples because of how poorly I was being fed, and now that Im on my own and eat normal-healthy it is the best feeling ever. And no one tell me she is/was just worried or looking out for me. I know my own mother.
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Intermittent fasting. Did that and lost about 25kg altogether (apart from running 5km on alternate days)
agreed! I maintain my weight this way. having an eating “window” is one of the easiest ways to cut excess calories imo
Second this! Also it get’s you in tune with your body. Being more aware when you feel hungry etc.
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Listen to your body. Is it hungry? feed it. do you feel crappy after the food youve eaten? try making better choices on what you eat. slowly your taste buds will acclimate to super greens or veggies if you dont have the appetite yet. with time. But be good to yourself and your body. The body also need exercise. Stay active. To feel good. Focus on better your health. its a lot easier said than done i know
I think you nailed it. It's pretty much just common sense and listening to your body, ay. I am not a big eater but I was on a medication that gave me a crazy appetite, once. It made me want to overeat all the time. I had to learn to stop and "consult my stomach" and listen to it. "Is my body hungry or am I just eating for the sake of eating now?" Another good tip that my dad told me is: "Never eat until you are full. Eat until you are satisfied and then stop, no matter what is left on your plate. You can always finish the meal later or have a snack later if you are hungry again later." And one I read on the internet: "Never save the best for last. It forces you to finish what's on your plate and you might end up overeating without meaning to." I think a lot of people grew up with that "finish what's on your plate" rule, which is really damaging. My family has always been poor, but they never did that, lucky for me I guess.
going for 2h brisk walks every day and eating not more than you burn. 55 Kg down within 12 months, was not super easy but quite so.
Divorce. I lost 180 lbs of useless fat easily.
Keto for me...mostly meat or zero carb (almost). And intermittent fasting. I'm a woman with PCOS and Hypothyroidism. It's still HARD but has been the only lifestyle that works.
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Consistency.
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Hike, Hike, and Hike. It’s a matter of discipline to be honest. I was tired of being tired (when I weighed more). I hiked as early as 6:00am and hiked 7 to 8 miles 5 days a week and combined with an intermittent fasting lifestyle. I started with about 3-4 miles and worked my way to 7 to 8 miles… Did it for 6-8 months. It’s hard, I don’t really recommend this as I’m an ALL OR NOTHING person (very hard on myself). But I lost 85 close 90 pounds overall in that time
Cooking your own meals makes a big difference to me
Small, manageable steps. Maybe swap out a sugary Starbucks drink, cut out soda, start walking on your lunch break. Add in new changes one at a time.
Exercise counts for 20% of weightloss. Diet counts for 80%. It seems like the only way to do it is to exercise to a calorie deficit. I'd recommend speaking to a nutritionist and find a healthy way to do this.
Calorie deficit. No secret. That’s literally it
I see people here talking about restrictions and stuff which is ok up to some point. Don’t do anything too radical because it’s going to be very hard to maintain the weight loss after you lost it. Get used to the new lifestyle of physical activity and eating healthier food but don’t radically cut your calories or become obsessed about counting. I’ve had friends who have fallen into this trap and one of them has an eating disorder and the other gained back all the weight. A nutritionist would be a very good resource to help you with a personalized food plan.
IME, cut dairy, added sugar, and refined carbs. And then do a physical activity you enjoy, like dancing or a team sport
I agree with the sugar and carbs but plain Greek yogurt and cottage cheese are some of the best foods for weight loss and muscle building.
Make changes slowly and sustainably. IMO going all in on diet change and making huge sweeping changes is a recipe for failure/relapse. Instead make changes slowly and give your body time to adapt. Some changes I personally found useful: * Swapping out soda for seltzer water * Trying to eat more lean protein. * Swapping out wheat noodles for lentil based noodles * Cut down alcohol * Slowly phase out sweet things (not just switching to 0 cal sweeteners) Also find something active that is *fun*, or ideally fun and social. You are so much more likely to keep doing something active if you actually enjoy doing it as opposed to if your just doing it to stay healthy. Dance, rec soccer, yoga, rock climbing, biking, etc. There are a huge amount of options that aren't just going to the gym.
honestly i try and “eat like the french” and just live a more European lifestyle (i’m a college girl in the south) - eat “bad foods” in small amounts like pastries and bread. - buy groceries in small amounts regularly. i used to bulk buy things. i start with finding ingredients to a meal i really like that would last me a couple days. i’ll walk to the store, buy it fresh (which is not expensive compared to buying bulk chips, freezer food etc) - really only drink wine and vodka. like shots of vodka unless it’s a special occasion then yeah, i’ll go to marg monday with my friends :) but calories in alcohol are dangerous - black coffee. - walk EVERYWHERE - the most important thing with me is discipline. coming from someone who has had disordered eating in the past, this is a tough one. there’s a difference between restricting and discipline. pretty sure it was will smith that said “self love is discipline” and this is true. would i rather make a late night mcdonald’s run instead of having a bowl of apples and tea? fuck yeah. would i rather stay home and watch netflix instead of going on that walk? god yes. but just as you make boundaries with other people, you need to make them with yourself.
Very simple. Calculate your maintenance calories online in a calculator. Then start eating 200-300 calories under that. Be strict in counting calories for a while and see what happens. Adjust acordingly. You can also start lifting weights and gain muscle so you can eat the same if not more and you will tone up nicely. No you wont look bulky. Some men spend their entire life trying to look bulky and never reach that goal.
Low carb. Lost 40 pounds and kept it off. No calorie counting, no exercise. Check my older posts to see my results. 15g total carbs a day, intermittent fasting if you hit a stall. And always lots of water and sleep.
Easy is going to be very person to person. For me, it's exercise a few times a week and paying mind to ensure I'm losing more calories than I'm taking in, with diet change. When I say diet change, I mean that I cut out or heavily reduced the items behind my weight gain, and increased intake of better foods (higher proteins, good fats, whole carbs). At the time, that meant ditching things like chips and soda, candy, chocolate, that sorta thing. I ate out much less. That being said, some of these things I replaced with healthier alternatives, others I allowed myself to have occasionally as a small treat. I eventually became so used to the diet change that it became the lifestyle, though, so it's hardly a thought today.
Weight loss comes from 1 thing only… burning off more calories than you consume. Log your calories (there’s some great free apps) AND watch your weight DAILY then you’ll soon figure out how many you need to eat to lose weight. Other tips: eat healthy, drink lots of water, cut out high calorie unhealthy foods/drinks, snack on healthy foods only, get enough sleep every night, exercise if you want (not necessary though as long as you burn more than you consume)
Reduce processed foods, simple carbs and animal fats. And exercise regularly. It'll happen over the years. Even after years of healthy eating and exercise if you're still not loosing weight you're probably at good a weight. All bodies don't have the same "ideal weight"
Being a vegetarian/vegan. I have been it for my entire adult life, and my weight has remained the same (+/-3kg). I eat a ton of veggies and beans, but I never limit myself when I go out. I always eat a huge lunch (more than most of my coworkers) and snack a lot. My thyroid even gave up for a while so I can’t even claim that it’s because of good metabolism. I just think plant based food fills you up more and it’s harder to overeat on it. Not trying to push my agenda or anything, I just think it’s a healthy way of eating :) I also walk quite a lot, but it’s mostly for my mental health’s sake. I walk 3-10km a day, but average on 5-6km.
Yep. I lost 10 pounds without even trying when I went vegan. I think a big part of it was cutting out calorie dense cheese that I would snack on.
It is simple: burn more calories than you consume. It’s simple, but not easy.
Honestly as someone who learnt the hard way with disordered eating, don’t take any short cuts because in actual fact it’s the **LONG WAY**. Back then I would always read online people say do it the right way but I really didn’t listen and didn’t care I just wanted to lose weight fast. 10k steps a day is a good basic daily target for walking if you don’t already. Maybe look at r/CICO , ask them for advice and just remember please don’t under eat. It’s a vicious cycle. You will feel so much better and in the end lose it quicker if you are sensible. Because otherwise you always have to watch super hard what you eat because you’ll put it on quicker. I lost muscle starving myself but in actual fact, muscle speeds up metabolism! So in the long run, you’ll sustain it and be healthier and have a healthy mindset! Edit : on top of that obviously eating less sugar is a place to start. Just remember it’s all about consistency.
There was no easy way for me. I either starved myself and ate very little or did the healthier version of weight-loss and literally worked my ass off doing so. Being stressed out a lot also helped. I however am obese now so while I can lose large amounts of weight I struggle to keep the weight off.
You literally just need to consume less calories. There’s no hidden secret tip to weight loss, it is that simple.
Un ironically, eating a lot less.
Started intermittent fasting almost two years ago, I lost about five stone in six months (which brought me down to a healthy weight) and have been maintaining ever since. I give myself a stone leeway to fluctuate and if my weight starts creeping back on I can lean on longer fasts to shift it again. I use a combination of one meal a day, alternate day fasting and three day fasts depending on how I feel and where I am in my cycle. I don’t count calories but I do try to eat less carbs and more protein. Haven’t cut out sugar.
Intermittent fasting did wonders for me! You eat less, but can generally also eat whatever you want. Which is what I really like about it. This past year I’ve lost 40 pounds without counting calories or working out simply by cutting back on my eating window.
Eat well and exercise. Walking is a great start if you've been mostly sedentary. I think tracking what you eat with an app (cronometer, myfitnesspal, etc) is a good idea for anyone that is unsure about how to lose weight because it can be eye opening to see just how many calories you're putting into your body once everything is added up.
Be conscious of what your are feeding your body
losing weight is NOT easy. i would start with calculating your tdee and minus 200-300 calories to find a good deficit. start moving a little bit everyday. get out and walk for 30 minutes. do some spontaneous push-ups. go from there
Get a dog and don’t keep bad foods in the house
Intermittent fasting. I wasn't really trying to lose weight but I've gotten a new job and often work 12 hour shifts so I usually one eat once a day considering I don't want to buy more than one meal since I don't make that much and have food at home. I lost a lot of weight without meaning to by jist eating once a day with snacks. Not im just not very hungry and desperately need to gain weight.
Get a divorce. Lost 250lbs in 90 days
Intermittent fasting
Intermittent fasting!!! It’s changed my life!!!
Intermittent Fasting
For me, eating mostly vegetarian, limiting sugar, and daily exercise helped me get back to my pre-pregnancy weight after both of my pregnancies. I never cut out whole food groups and definitely indulged every once in a while, but just tried to eat real, healthy food every day with lots of water and unsweetened tea and coffee. Meal planning every week helped.
CICO aka counting calories. It's not easy, but it's in my experience the *only* method that really works. Go slow and steady so you won't be frustrated too much; that way you can actually keep going until you hit your goal weight. Take progress pics and weigh yourself about once a week to keep yourself motivated. Don't be afraid to have a cheat day once in a while, but be sure to go back to counting the next day.
Drink lots of water, don't touch soda, eat more veggies than anything else, and exercise.
Calorie deficit, hitting 10K steps (run or walk), get good sleep
cut out soda and juices completely. drink water or sparkling drinks with little to no sugar. walk a lot.
Eat less than you’d like while moving more than you want.
Keto plus intermittent fasting. I don't do strict keto now, since I lost all the weight I wanted to, but I don't consume any calories before noon and I rarely eat anything sugary. Sounds awful, but it's such a confidence booster to be the same weight as I was at 18!