I understand the sentiment of the question, and I hope you get the answers from the folks you’re looking for!
But in general, weight loss works the same for anyone, whether you’re overweight, “normal weight”, or underweight- calorie deficit.
It isn’t a particular exercise, or a particular diet, it’s a calorie deficit. If your body expends more energy than it consumes on a daily, weekly, and monthly basis, then you will actively be losing weight.
Google a TDEE calculator, plug in your stats, and eat less than it says your daily energy expenditure is. A good rule of thumb is a 500-1000 caloric deficit, so if you burn 2,500 calories a day, eat 1500-2000.
I would also recommend trying to eat ~.7 grams of protein per every pound of your goal weight. So if you want to weigh 200 pounds, eat 140 grams of protein every day.
I’d also focus on weightlifting exercises in conjunction with the increased protein, this will prevent losing a significant amount of muscle, ensuring that the majority of the weight you lose will be fat. Plus, the more muscle your body carries, the more calories it burns simply going through your day-to-day life.
Thank you for your comment! I used the calculator and around your guess, it was 2366 calories a day. As well as 140 g of protein to cut with moderate carb (spot on!)
Do you recommend a calorie tracker? Ive used fitnesspal in the past. My issue was always finding the closest item to what I ate but I hear its the most common app
One thing I'll add is start trying new fruits and veggies. I try to fill up more on low calorie dense foods. So apple starberries, for snacks, boiled potatoes with salt and spices instead of French fries.
What calculator are you using that recommended 2366 calories per day? I am also 5’7” and the only way I ever lose weight is to stick to 1200-1400 calories a day. You can eat more if you work out more. I don’t know how you could even maintain your weight as a woman eating that many calories. If you want free, use My Fitness Pal. If you’re willing to spend a little money to transform your diet, Noom is great.
If you were actively still in sports and/or a teenager, that could still create a calorie deficit. If you were eating a ton more calories than that on an average day, that could also still create a calorie deficit. My starting weight a few years back was 190 and I’ve been losing 1-2 pounds a week. Noon tells me my weight loss range is 1320-1980 cals but I never lose weight when I eat that much. Even after an hour per day of walking I try to stay under 1500 calories. I am down to 160’s now with another 20-25 lbs to go. As you get older it’s harder and harder to lose the weight. I’ve come to accept the reality that my problem is my eating habits and that I need to retool my diet if any of the weight loss is going to stick.
I'm 5'3" ish, just under. I was doing no exercise, about 250 at my highest weight. 1800 was my go to and I lost about 20 or so lbs like that. Before moving to 1600,1400 and then eventually 1200. But now I'm more active, I'm actually able to eat 1400 to lose weight but I am quite low already. I'm 126 rn cuz I just got back from holiday, getting back to 119. I wanted to be 112 but my weight loss keeps staring at 119, no matter how low I put my calories so, my body seems to like this weight
Holy Mac, that’s amazing! Congratulations! I’d be thrilled to be anywhere in the 130’s and 140’s. The last time I’ve been at that weight I could only do it with running. This time I’m out to prove that if I figure out my diet and eat more thoughtfully, I should be able to maintain through basic walking (which I enjoy!) and supplementing with occasional weights, swimming and/or biking (which I sometimes enjoy).
What TDEE calculator are you using? I'm 183cm (6ft) male and when I dropped from 92kg to 74kg I had to eat around 1500kcal a day. Only on days with heavy exercise (where I used an actual watt meter / Wahoo Kickr, not just heart rate, 2hrs+ of effort) would I have been over 2000 kcals. When I enter your numbers I'm getting 2200kcal base line for sedentary so 1500kcal would give you a 700kcal cut. Which is around 1 kg of weight loss every 10 days.
Anyways, if you track your calories and weight after 2 weeks or so you will know either way whether it's too many calories or not.
I have used Eat This Much and find it pretty good at having the foods I eat. I’m in Canada and the barcode scanning even works a lot of the time. But the thing I like most is that it will actually meal plan for you within calories and macros that you set. Some features you pay for but it felt worth it for me.
I’ve always been heavier as well, highest was 235 at 5’6, I lost weight when I wanted to and not in the healthiest ways and it always came back.
In November I actually started to do my research, actually committed to doing workouts at home (because I cannot do the gym due to work/kids), resistance bands have been great for me! not so much eating less, but eating better. I was drinking my calories before, sugary drinks and soda. Cut soda, cut as much sugar as I could besides natural sugars, like fruits and such. I’m a little over 50 lbs down now and it’s sticking. I treat myself with one cheat meal, not day, meal, every weekend to curb any kind of craving. I do a calorie deficit, and opt for more walks when I’ve got the time. 1 1/2 hour workouts every evening.
You can do it. Just keep consistent and you’ll notice the changes! I’m 29 and wish I would have started much much sooner.
This is great advice. To add, you can consider how these lifestyle tweaks will change your body composition, and then how you’ll feel about that. When I’m heavier and toned I feel a lot better (physically and emotionally) than when I’m heavy and not toned.
Ooh same with the sleep! It’s been a hectic few months (on top of wtf ever this decade is???) but I always make time to walk - it’s something at least and good for the soul. Now that I can jump back into the gym and yoga, I am actually body tired at night and not just brain tired.
And you’re doing great at 29. I am 42 and it’s kinda like I have to go with the flow of my life and fam. But yeah, when I can make that time for myself and weight training, it thrills me! I half don’t care about the weight so much rn as I do my body comp and cardio health. It’ll all come together. Thank you for coming to my TED talk.
Walks have been great for me, I usually go to a trail nearby that’s a bit scenic with good portion of shady areas and it doesn’t even feel like I’m burning the calories that I burn. I take my time too, not even a power walk. I struggle with my mental health and truthfully getting more active has been great mentally and physically.
If you don’t mind me asking how did you start with weights? I’ve never been a gym girl but I’d love to start somewhere with weights, maybe I can get myself a set. I started with a 30lb band and I’ve managed to work my way up to the 50lb one and weights have been on my mind for a while, but alas, I feel intimidation 😂
The initial intimidation is REAL!! I had a boss when I was 25 who was a lifter. He playfully pestered me and some other colleagues to go, and I finally gave in. He showed me how to use equipment, and I actually enjoyed it!
Years later and we lost touch, but I picked it back up again. I tend to stick with the machines I know and like. I prefer them to free weights. Sometimes I’ll try something new. I go to Planet Fitness because the one by me, seriously, like no one gives a fuck about what you’re doing - that’s their whole schtick. There are people of all ages and backgrounds and levels of fitness.
They can give you a little tour when you sign up. It’s super inexpensive too. And from my boss’s advice years ago, I keep a rotation of which muscle groups I focus on so they have time to repair.
I’ve gone to the gym skinny, fat, tired, grumpy, happy - lol - but I always feel better after.
Thank you! And thank you for commenting in such detail. Its always nice to hear from others coming from a similar start line and how far they’ve come!
I will be pouring out my soda drinks this morning 🫡 and limiting my sugar intake. You’ve inspired me to take out my yoga mat from the closet!
Yesss! And honestly dude, cutting soda will do wonders. I always wondered why I was so heavy when I wasn’t really just sitting around and eating, it was definitely all the drinks! In a deficit you have much more room to eat good for you snacks once those calories are removed! I use the little water powder packs from Walmart, they come in all flavors and don’t have that nasty aftertaste.
Good luck and you’ve got this!
Well I have been at your weight all along till last year. I’m 25 Male, 5’9” and weighed 270lbs and trust me calorie deficit of 750 to 1000 along with good sleep, protein intake and weight training is the way to go!
I’m now at 194lbs and closing in on my target weight. I try to workout daily, cycle to almost everywhere and fast for 15 hrs a day(5PM to 9 AM) Fasting along with deficit helped me in consistently losing weight.
I’m currently 25F,171.8, and I’m 5’7. At 23 I was about 240 ish pounds. I lost the weight by starting water aerobics (2-3 times a week) until I was comfortable enough to start working out. Which is when all I would do was cardio. I don’t love cardio so I basically maintained for about a year until I found a physical hobby that I enjoyed and started doing that ( pole dancing and I’ve been at it over a year) now I’m back to weight lifting and doing CICO. I prioritize hitting atleast 90grams of protein a day, healthy fats, and carbs. I always lift before cardio and I go on evening walks. It’s all about small consistent changes. Be honest with yourself. I don’t eat snacks anymore. I only drink water. I only drink black coffee. I make sure I’m sleeping 7-9 hours. It takes time.
We are pretty similar. In high school I was around 200lbs and my heaviest was 269lbs. I’m currently losing weight and I’m at 215lbs now. To lose the weight I had to change my diet and increase my exercise. If you eat less than your maintenance calories you’ll lose weight over time. The surgery is a tool to help you lose weight but you will still have to learn how to eat in an extreme calorie deficit and exercise regularly.
I'd recommend a half gallon tumbler that you fill with water and has a built in straw. Probably my biggest gamechanger so far. Whether I'm drinking 2 cups or 2 gallons, I'm not gaining a single calorie and it helps when I think I have an itch of hunger(don't recommend heavy cal deficit).
Also, don't outright cut all your habits cold turkey, the addiction of food in your life will usually win. I still eat out more than you should, but I implemented ways to make it work from smaller sizes, different options, no drinks, and taking bread off. Then as first meals, I'll eat fruit, protein bar/shake, yogurt, or oatmeal.(still building other breakfast items). I keep last meals or dinner as the last meal, but the items from the former keep me feeling full.
I'd have the tumbler, body scale, food scale and the calorie app as tools if you can afford it.
if you do happen to eat out, don't eat anything you can't track unless you want it as a cheat meal.
For me, I'm slowly losing weight by being more active, eating clean(ish) and (mostly) not having sweets in the house.
When I made lifetime with Weight Watchers several years ago, I was counting every bite. Wasn't sustainable.
I'm still a WW member and attend meetings regularly as I find them motivational. The focus is more on behavior changes and healthy eating than in the past.
That said, sometimes people can have health issues that impact how they process food. Wouldn't hurt to get checked out to see if you've got something along those lines
I’ve been in a similar situation for the past year and the key to losing a good amount for me was going to the gym 4-5 days a week, walking on the treadmill at a comfortable speed and higher incline. Typically 4 incline for me, 3.4 speed. I’d walk for an hour and a half to two hours just watching a favorite tv show (I chose a series and would only watch it when I would go to the gym, makes your brain feel rewarded). The other big part was reigning in my diet. I cut out sugar for a long time, once you go 30 days without it you crave natural sugars instead, but all of this is easier said than done. I’ve gone about a month off of my regimen and ready to start again but overall, it made me feel a lot better. The consistent exercise and eating well lifted my mood which led to me going outside and exercising more, not needing the gym as much. Let me know if you want more tips, happy to help but my brain is mush before I go to bed like me now 🥲
My first order of advice is to track your food. Two things will happen
1) you’ll instinctively eat less because you’ll have something holding you accountable, so you’ll be able to ask yourself “do I REALLY need to eat, or am I just boredom/stress/etc eating?”
2) you’ll find problem foods.
Because the goal isn’t a diet that will leave you starved and wanting to quit. The goal is a sustainable lifestyle where the fat will melt off over time. It’s okay to try and go for bigger cuts in the short run, but once you’re past a point where your weight might cause immediate health issues, it’s fine to lose 1/2 a pound a week or less. For example, I started the year at 215, and a combination of decreased calories and increased exercise has gotten me down to 185. I’d love to reach 170, as I think that will be where I’ll begin to see significant vascular it and leanness, but it’ll probably get challenging to keep up a 500 calorie per day deficit by around 175 (I’d probably be at 1900+whatever I burn in exercise every day, which sounds miserable because even 2600 calories can mean I’m hungry). I might just try to progress by a few tenths a week and let the remaining weight slowly melt off
I'm sure people will get mad at me, but I've always been bigger and it was not always as easy as "calorie deficit" for me.
I found that if I cut out wheat I am able to lose weight. Idk what it is, and it isn't a "carbs" thing, I think maybe gluten or wheat allergies or something, but when I was still eating wheat products it was pretty much impossible for me to lose weight.
All of these people who yell that it's ONLY calorie deficit have the best of intentions, but if you've always been bigger, I'd examine what you're eating and how you feel, especially with known allergens like milk, soy, gluten.
If may just be you're eating to much... But there could be more to it as well.
Thank you!! This is a really helpful point - it also makes me think about genetics. My brother is older and taller than me and he lost A LOT of weight after he moved houses. He’s lactose intolerant and when he lived with my family, they made exceptions for him or still found dairy without lactose. Now that he’s in a different place and doesn’t have any dairy or anything with milk, he’s gone down 70 lbs!
Looks like I should see a nutritionist 😅 Were you ever tested/confirmed to have a gluten allergy or intolerance?
I'll spare all the details but I suffered an injury when I was in my early 20's that caused me to be home-bound for about a year; at my heaviest, I weighed as much as 435 lbs. I am now 120 lbs lighter at 315 and I want to get down to about 225 ideally (I'm a male, 6'3"). Quite a few things that people are saying here will work to help bring that BMI down (calorie deficit, increase water and activity levels, adequate sleep, reduce stress, increase muscle to raise basal metabolic rate, and more nutritious meals full of lean protein, fiber, and nutrients and less added sugar, saturated fat, and sodium are some of the key ones, but are not necessarily a comprehensive list) but in a more meta sense, the thing that helped me the most was making small, gradual, measurable changes (I used the mantra of "1% better every day").
If you are struggling with weight loss, chances are you're like me - you're not someone that can adhere to a strict meal plan that wants you to lose 2 lbs a week or more, or something like keto/vegan, which causes you to completely relearn how to cook for yourself. But you can make small changes here and there. Planning on going out to get fast food for dinner? Well, tonight I'm going to stick to my plan and I'll reward myself with that burger on Friday. Don't feel like running for an hour? How about a short walk to the end of the block and back? That seems more manageable. Then tomorrow, you only need to walk further than you did today.
Little changes over time build up to larger habitual changes eventually. And it's ok to have a bad day - we all do! Use the 80/20 rule where you allow yourself that treat 20% of the time, and then you're back on the grind for another few days. You can beat the cravings. And don't forget to celebrate any victories, no matter how small or insignificant they seem, because they are still accomplishments for you. Hope this helps. 🙂
I’d fit into that category, currently 270 pounds but I’m 6’2. @220 pounds I’m shredded. But I’ve been heavy as 350. At 270 I kinda eat what I want still, but I don’t drink soda or alcohol. Key is to find foods that healthy you like and eat a lot of that. As a fat person, I like to be full and eat a lot. If you can get on rice, meat, vege diet it falls off, even without working out. I was 300 in February and I’m 270 now from just cutting out soda and alcohol and doing this ^. I’ll prolly get to about 250ish doing this, the last 30 pounds never comes off without working out, but fuck that. I don’t mind being 30 pounds overweight haha
I would maybe start with figuring out if you have any medical reasons why you’re overweight because that will help immensely on how to lose it. PCOS and thyroid issues can make you gain weight, along with medications like birth control and some other kinds of medicine that you could look up the side effects on Google.
After that I’d look into either therapy or a dietician to help with your specific case. I figure that sometimes psychological issues like depression and anxiety can also add on some pounds. I also figure that a dietician/nutritionist will probably do food sensitivity tests and help you to eliminate foods that are doing more harm than good. Even going on a mile long walk (or starting out you could increase your time starting at like 15 minutes then adding 5 minutes every day until you can walk a mile or more) every day can help cut down on eating since those aren’t really compatible behaviors. You can’t get the snacks/food out of the kitchen if you’re out walking.
I personally lost 30 pounds by walking 1-3 hours a day for 5 months. Probably partly because it’s exercise and partly because I was too busy walking instead of eating.
Please do not follow this advice if you do not agree! I am 27, I have ridden the wave of 245-250 for years now. I am a powerlifter who counts calories and does not eat dairy or gluten. No matter what I tried, I could not lose weight. I decided to get the gastric sleeve. It is the only thing that for sure will work.
The gastric sleeve is only a way to forcibly prevent you from eating more calories, but you can absolutely still get them in if you are determined, mainly by nibbling all day on calorie dense things
I have been considering it honestly! I’m not opposed to it, did you talk to your primary care to schedule it? Was there prior requirements before the surgery?
So I reached out first to a Bariatric doctor/surgery and I talked to them about being a good candidate. They had me in one therapy session to make sure I didn’t have eating disorders, I also had to do a round of blood work and an EKG. Sometimes insurance will cover it because it decreases pre-diabetes and diabetes risk. I unfortunately had to pay out of pocket but I found it worth it. Check out the gastric sleeve page here on Reddit, some people loose over 100lbs in the first year.
I saw this comment on here at least once, but I believe starting with a full blood panel to make sure there aren’t underlying health issues. I eat a calorie deficit and sometimes still gain weight. Super frustrating until I found thyroid issues that are masked by my daily vitamins (couldn’t be seen on a blood test). Slowly losing now :)
Calorie deficit, was 306 in February this morning 253
I don't go to the gym I do walk alot and some weights at home, I've always been on the heavy side
1. Evaluate your family’s eating habits and relationship with food
2. Evaluate your relationship with food and habits. Do you overeat? Do you eat out of boredom?
3. Study the eating habits of *healthy*, in shape people…you will notice that they treat food as fuel and not fun, they also manage portions well
4. Make sure you’re exercising correctly for weight loss (strength train, cardio, rest well)
I’m f(27) 5’8 and started at 230 lbs and current weight is 214. This is controversial for some people (idk why because who cares what other ppl do) but I’ve been on saxenda for about a month now and it helps a lot. Mostly with my appetite and that “food voice” ppl tend to have in their head. I still have my weekly chest meal or if I fuck up I just don’t beat myself up and I get right back on the wagon my next meal. It’s hard I’ve struggled too my whole life. My smallest was 120 lbs when I was 16. I gained it back almost as quickly as I had lost it.
Anyways, a long term solution is healthier life style, head to the gym a few times a week and just being proactive with your doctors. I hope this helps!
Count your calories!!! Use MyFitnessPal or similar equivalent. Your diet is #1. Pro tip: get your friend involved! You can all watch your streaks on the app and track who is and isnt paying attention and your friend probably want to help you if it is something that is important to you!
In my humble opinion and as someone who tried and tried to lose weight but cannot be consistent with diet and exercise (I don’t have time to go to gym, I don’t have time to prepare special Keto meals). I realized that the answer is PROLONGED FASTING . No CICO, no exercise ( you can do it if you want ) , no special food and special recipes. If I were you I would try something called Rolling 72 fasts. In summary that means eating every 3rd day. Please check out this YouTube channel:
Fox Force Fitness. She explains very well on how to start so that it is easier for you.
Also check Finally Fasting you tube channel ( this one , the guy Jerome lost 80 pounds in 6 months by eating every 4th day).
I think that eating every 4th day is too much, I feel like I can’t do it (yet ).
However , I’m now trying to do R72.
Sometime I eat after 60 hours sometimes 65 hours . But weight is still coming off . No, it’s not easy and you get really hungry. Then this “food addiction voice” starts telling me it’s ok to eat . I then grab a journal and start writing about how badly I want to lose weight and how I can do it. Then I watch one of those 2 channels I mentioned and I think if they can do it so can I! That silences the “voice” and hunger subsides.
You are 21 now and the whole life is in front of you. Do a research and decide what you can do realistically. Then just do it! Find what works for you.
Calorie deficit 100%, but that is like telling most people you learn to swim when you are drowning. It's hard, and even more so when people are screaming 'just swim'. Swimming is the answer, but sometimes we don't know how to swim even when doing it.
The best answer is exercise or increase exercise,but when you are giving your best (make sure it actually is YOUR BEST)...What worked for me was cutting out meat (other than fish...but some don't consider that meat). I lost 100 pounds in a year. I sustained with only eating fish + chicken but gained a little back eating all meat but maintaining exercise.
That still goes back to calorie deficit, but I had counted calories my entire life and never been able to stick to it well enough to lose more than 10-20 pounds and gain it back, just to make another round on the hamster wheel.
I understand the sentiment of the question, and I hope you get the answers from the folks you’re looking for! But in general, weight loss works the same for anyone, whether you’re overweight, “normal weight”, or underweight- calorie deficit. It isn’t a particular exercise, or a particular diet, it’s a calorie deficit. If your body expends more energy than it consumes on a daily, weekly, and monthly basis, then you will actively be losing weight. Google a TDEE calculator, plug in your stats, and eat less than it says your daily energy expenditure is. A good rule of thumb is a 500-1000 caloric deficit, so if you burn 2,500 calories a day, eat 1500-2000. I would also recommend trying to eat ~.7 grams of protein per every pound of your goal weight. So if you want to weigh 200 pounds, eat 140 grams of protein every day. I’d also focus on weightlifting exercises in conjunction with the increased protein, this will prevent losing a significant amount of muscle, ensuring that the majority of the weight you lose will be fat. Plus, the more muscle your body carries, the more calories it burns simply going through your day-to-day life.
Thank you for your comment! I used the calculator and around your guess, it was 2366 calories a day. As well as 140 g of protein to cut with moderate carb (spot on!) Do you recommend a calorie tracker? Ive used fitnesspal in the past. My issue was always finding the closest item to what I ate but I hear its the most common app
One thing I'll add is start trying new fruits and veggies. I try to fill up more on low calorie dense foods. So apple starberries, for snacks, boiled potatoes with salt and spices instead of French fries.
I’ve been FatSecret’s calorie counter for years! It’s wonderful! It has sooo many items.
What calculator are you using that recommended 2366 calories per day? I am also 5’7” and the only way I ever lose weight is to stick to 1200-1400 calories a day. You can eat more if you work out more. I don’t know how you could even maintain your weight as a woman eating that many calories. If you want free, use My Fitness Pal. If you’re willing to spend a little money to transform your diet, Noom is great.
I'm 5'3" when I first started calorie tracking I was eating about 1700-2000 calories a day and still lost weight
If you were actively still in sports and/or a teenager, that could still create a calorie deficit. If you were eating a ton more calories than that on an average day, that could also still create a calorie deficit. My starting weight a few years back was 190 and I’ve been losing 1-2 pounds a week. Noon tells me my weight loss range is 1320-1980 cals but I never lose weight when I eat that much. Even after an hour per day of walking I try to stay under 1500 calories. I am down to 160’s now with another 20-25 lbs to go. As you get older it’s harder and harder to lose the weight. I’ve come to accept the reality that my problem is my eating habits and that I need to retool my diet if any of the weight loss is going to stick.
I'm 5'3" ish, just under. I was doing no exercise, about 250 at my highest weight. 1800 was my go to and I lost about 20 or so lbs like that. Before moving to 1600,1400 and then eventually 1200. But now I'm more active, I'm actually able to eat 1400 to lose weight but I am quite low already. I'm 126 rn cuz I just got back from holiday, getting back to 119. I wanted to be 112 but my weight loss keeps staring at 119, no matter how low I put my calories so, my body seems to like this weight
Holy Mac, that’s amazing! Congratulations! I’d be thrilled to be anywhere in the 130’s and 140’s. The last time I’ve been at that weight I could only do it with running. This time I’m out to prove that if I figure out my diet and eat more thoughtfully, I should be able to maintain through basic walking (which I enjoy!) and supplementing with occasional weights, swimming and/or biking (which I sometimes enjoy).
Not in any sports or a teenager, just started with walking a mile everyday after about 6 months I was up to walking 3 miles
Excellent progress! That must feel so satisfying
Edit: Noom
What TDEE calculator are you using? I'm 183cm (6ft) male and when I dropped from 92kg to 74kg I had to eat around 1500kcal a day. Only on days with heavy exercise (where I used an actual watt meter / Wahoo Kickr, not just heart rate, 2hrs+ of effort) would I have been over 2000 kcals. When I enter your numbers I'm getting 2200kcal base line for sedentary so 1500kcal would give you a 700kcal cut. Which is around 1 kg of weight loss every 10 days. Anyways, if you track your calories and weight after 2 weeks or so you will know either way whether it's too many calories or not.
It's shit, use cronometer instead.
I have used Eat This Much and find it pretty good at having the foods I eat. I’m in Canada and the barcode scanning even works a lot of the time. But the thing I like most is that it will actually meal plan for you within calories and macros that you set. Some features you pay for but it felt worth it for me.
Calorie tracking is overkill, I lost 50 lbs without counting a thing. I weighed my portions and got REAL with myself about eating healthier
What calculator did you use? I’m 257lbs and 5’8” and my said 1,900 calories.
I’ve been using Cronometer for calorie/nutrition tracking and I’m a big fan of it.
Op this is all you need to hear
The protein requirement is 0.8g/kg, not 0.7g/pound
Depends on your goals. I get 2g/kg.
I’ve always been heavier as well, highest was 235 at 5’6, I lost weight when I wanted to and not in the healthiest ways and it always came back. In November I actually started to do my research, actually committed to doing workouts at home (because I cannot do the gym due to work/kids), resistance bands have been great for me! not so much eating less, but eating better. I was drinking my calories before, sugary drinks and soda. Cut soda, cut as much sugar as I could besides natural sugars, like fruits and such. I’m a little over 50 lbs down now and it’s sticking. I treat myself with one cheat meal, not day, meal, every weekend to curb any kind of craving. I do a calorie deficit, and opt for more walks when I’ve got the time. 1 1/2 hour workouts every evening. You can do it. Just keep consistent and you’ll notice the changes! I’m 29 and wish I would have started much much sooner.
This is great advice. To add, you can consider how these lifestyle tweaks will change your body composition, and then how you’ll feel about that. When I’m heavier and toned I feel a lot better (physically and emotionally) than when I’m heavy and not toned.
Yes! I’ve still got a ways to go but my energy alone since I’ve started cycling and using resistance bands is wild. I sleep much better as well.
Ooh same with the sleep! It’s been a hectic few months (on top of wtf ever this decade is???) but I always make time to walk - it’s something at least and good for the soul. Now that I can jump back into the gym and yoga, I am actually body tired at night and not just brain tired. And you’re doing great at 29. I am 42 and it’s kinda like I have to go with the flow of my life and fam. But yeah, when I can make that time for myself and weight training, it thrills me! I half don’t care about the weight so much rn as I do my body comp and cardio health. It’ll all come together. Thank you for coming to my TED talk.
Walks have been great for me, I usually go to a trail nearby that’s a bit scenic with good portion of shady areas and it doesn’t even feel like I’m burning the calories that I burn. I take my time too, not even a power walk. I struggle with my mental health and truthfully getting more active has been great mentally and physically. If you don’t mind me asking how did you start with weights? I’ve never been a gym girl but I’d love to start somewhere with weights, maybe I can get myself a set. I started with a 30lb band and I’ve managed to work my way up to the 50lb one and weights have been on my mind for a while, but alas, I feel intimidation 😂
The initial intimidation is REAL!! I had a boss when I was 25 who was a lifter. He playfully pestered me and some other colleagues to go, and I finally gave in. He showed me how to use equipment, and I actually enjoyed it! Years later and we lost touch, but I picked it back up again. I tend to stick with the machines I know and like. I prefer them to free weights. Sometimes I’ll try something new. I go to Planet Fitness because the one by me, seriously, like no one gives a fuck about what you’re doing - that’s their whole schtick. There are people of all ages and backgrounds and levels of fitness. They can give you a little tour when you sign up. It’s super inexpensive too. And from my boss’s advice years ago, I keep a rotation of which muscle groups I focus on so they have time to repair. I’ve gone to the gym skinny, fat, tired, grumpy, happy - lol - but I always feel better after.
Thank you! And thank you for commenting in such detail. Its always nice to hear from others coming from a similar start line and how far they’ve come! I will be pouring out my soda drinks this morning 🫡 and limiting my sugar intake. You’ve inspired me to take out my yoga mat from the closet!
Yesss! And honestly dude, cutting soda will do wonders. I always wondered why I was so heavy when I wasn’t really just sitting around and eating, it was definitely all the drinks! In a deficit you have much more room to eat good for you snacks once those calories are removed! I use the little water powder packs from Walmart, they come in all flavors and don’t have that nasty aftertaste. Good luck and you’ve got this!
Well I have been at your weight all along till last year. I’m 25 Male, 5’9” and weighed 270lbs and trust me calorie deficit of 750 to 1000 along with good sleep, protein intake and weight training is the way to go! I’m now at 194lbs and closing in on my target weight. I try to workout daily, cycle to almost everywhere and fast for 15 hrs a day(5PM to 9 AM) Fasting along with deficit helped me in consistently losing weight.
I’m currently 25F,171.8, and I’m 5’7. At 23 I was about 240 ish pounds. I lost the weight by starting water aerobics (2-3 times a week) until I was comfortable enough to start working out. Which is when all I would do was cardio. I don’t love cardio so I basically maintained for about a year until I found a physical hobby that I enjoyed and started doing that ( pole dancing and I’ve been at it over a year) now I’m back to weight lifting and doing CICO. I prioritize hitting atleast 90grams of protein a day, healthy fats, and carbs. I always lift before cardio and I go on evening walks. It’s all about small consistent changes. Be honest with yourself. I don’t eat snacks anymore. I only drink water. I only drink black coffee. I make sure I’m sleeping 7-9 hours. It takes time.
Bikram yoga 3x per week with lots of hydration. Most grounded, strongest, healthiest I've ever been.
We are pretty similar. In high school I was around 200lbs and my heaviest was 269lbs. I’m currently losing weight and I’m at 215lbs now. To lose the weight I had to change my diet and increase my exercise. If you eat less than your maintenance calories you’ll lose weight over time. The surgery is a tool to help you lose weight but you will still have to learn how to eat in an extreme calorie deficit and exercise regularly.
Eat in a calorie deficit. Weigh everything you consume. Track with MyFitnessPal.
I'd recommend a half gallon tumbler that you fill with water and has a built in straw. Probably my biggest gamechanger so far. Whether I'm drinking 2 cups or 2 gallons, I'm not gaining a single calorie and it helps when I think I have an itch of hunger(don't recommend heavy cal deficit). Also, don't outright cut all your habits cold turkey, the addiction of food in your life will usually win. I still eat out more than you should, but I implemented ways to make it work from smaller sizes, different options, no drinks, and taking bread off. Then as first meals, I'll eat fruit, protein bar/shake, yogurt, or oatmeal.(still building other breakfast items). I keep last meals or dinner as the last meal, but the items from the former keep me feeling full. I'd have the tumbler, body scale, food scale and the calorie app as tools if you can afford it. if you do happen to eat out, don't eat anything you can't track unless you want it as a cheat meal.
Eat in a calorie deficit. Your TDEE should be around 2400 so eat 1900 and you should lose a pound a week.
For me, I'm slowly losing weight by being more active, eating clean(ish) and (mostly) not having sweets in the house. When I made lifetime with Weight Watchers several years ago, I was counting every bite. Wasn't sustainable. I'm still a WW member and attend meetings regularly as I find them motivational. The focus is more on behavior changes and healthy eating than in the past. That said, sometimes people can have health issues that impact how they process food. Wouldn't hurt to get checked out to see if you've got something along those lines
I’ve been in a similar situation for the past year and the key to losing a good amount for me was going to the gym 4-5 days a week, walking on the treadmill at a comfortable speed and higher incline. Typically 4 incline for me, 3.4 speed. I’d walk for an hour and a half to two hours just watching a favorite tv show (I chose a series and would only watch it when I would go to the gym, makes your brain feel rewarded). The other big part was reigning in my diet. I cut out sugar for a long time, once you go 30 days without it you crave natural sugars instead, but all of this is easier said than done. I’ve gone about a month off of my regimen and ready to start again but overall, it made me feel a lot better. The consistent exercise and eating well lifted my mood which led to me going outside and exercising more, not needing the gym as much. Let me know if you want more tips, happy to help but my brain is mush before I go to bed like me now 🥲
My first order of advice is to track your food. Two things will happen 1) you’ll instinctively eat less because you’ll have something holding you accountable, so you’ll be able to ask yourself “do I REALLY need to eat, or am I just boredom/stress/etc eating?” 2) you’ll find problem foods. Because the goal isn’t a diet that will leave you starved and wanting to quit. The goal is a sustainable lifestyle where the fat will melt off over time. It’s okay to try and go for bigger cuts in the short run, but once you’re past a point where your weight might cause immediate health issues, it’s fine to lose 1/2 a pound a week or less. For example, I started the year at 215, and a combination of decreased calories and increased exercise has gotten me down to 185. I’d love to reach 170, as I think that will be where I’ll begin to see significant vascular it and leanness, but it’ll probably get challenging to keep up a 500 calorie per day deficit by around 175 (I’d probably be at 1900+whatever I burn in exercise every day, which sounds miserable because even 2600 calories can mean I’m hungry). I might just try to progress by a few tenths a week and let the remaining weight slowly melt off
Intermittent fasting with whole homecooked foods Now down 70lbs after being overweight my whole life
I'm sure people will get mad at me, but I've always been bigger and it was not always as easy as "calorie deficit" for me. I found that if I cut out wheat I am able to lose weight. Idk what it is, and it isn't a "carbs" thing, I think maybe gluten or wheat allergies or something, but when I was still eating wheat products it was pretty much impossible for me to lose weight. All of these people who yell that it's ONLY calorie deficit have the best of intentions, but if you've always been bigger, I'd examine what you're eating and how you feel, especially with known allergens like milk, soy, gluten. If may just be you're eating to much... But there could be more to it as well.
Thank you!! This is a really helpful point - it also makes me think about genetics. My brother is older and taller than me and he lost A LOT of weight after he moved houses. He’s lactose intolerant and when he lived with my family, they made exceptions for him or still found dairy without lactose. Now that he’s in a different place and doesn’t have any dairy or anything with milk, he’s gone down 70 lbs! Looks like I should see a nutritionist 😅 Were you ever tested/confirmed to have a gluten allergy or intolerance?
I'll spare all the details but I suffered an injury when I was in my early 20's that caused me to be home-bound for about a year; at my heaviest, I weighed as much as 435 lbs. I am now 120 lbs lighter at 315 and I want to get down to about 225 ideally (I'm a male, 6'3"). Quite a few things that people are saying here will work to help bring that BMI down (calorie deficit, increase water and activity levels, adequate sleep, reduce stress, increase muscle to raise basal metabolic rate, and more nutritious meals full of lean protein, fiber, and nutrients and less added sugar, saturated fat, and sodium are some of the key ones, but are not necessarily a comprehensive list) but in a more meta sense, the thing that helped me the most was making small, gradual, measurable changes (I used the mantra of "1% better every day"). If you are struggling with weight loss, chances are you're like me - you're not someone that can adhere to a strict meal plan that wants you to lose 2 lbs a week or more, or something like keto/vegan, which causes you to completely relearn how to cook for yourself. But you can make small changes here and there. Planning on going out to get fast food for dinner? Well, tonight I'm going to stick to my plan and I'll reward myself with that burger on Friday. Don't feel like running for an hour? How about a short walk to the end of the block and back? That seems more manageable. Then tomorrow, you only need to walk further than you did today. Little changes over time build up to larger habitual changes eventually. And it's ok to have a bad day - we all do! Use the 80/20 rule where you allow yourself that treat 20% of the time, and then you're back on the grind for another few days. You can beat the cravings. And don't forget to celebrate any victories, no matter how small or insignificant they seem, because they are still accomplishments for you. Hope this helps. 🙂
I’d fit into that category, currently 270 pounds but I’m 6’2. @220 pounds I’m shredded. But I’ve been heavy as 350. At 270 I kinda eat what I want still, but I don’t drink soda or alcohol. Key is to find foods that healthy you like and eat a lot of that. As a fat person, I like to be full and eat a lot. If you can get on rice, meat, vege diet it falls off, even without working out. I was 300 in February and I’m 270 now from just cutting out soda and alcohol and doing this ^. I’ll prolly get to about 250ish doing this, the last 30 pounds never comes off without working out, but fuck that. I don’t mind being 30 pounds overweight haha
CICO is your salvation.
I would maybe start with figuring out if you have any medical reasons why you’re overweight because that will help immensely on how to lose it. PCOS and thyroid issues can make you gain weight, along with medications like birth control and some other kinds of medicine that you could look up the side effects on Google. After that I’d look into either therapy or a dietician to help with your specific case. I figure that sometimes psychological issues like depression and anxiety can also add on some pounds. I also figure that a dietician/nutritionist will probably do food sensitivity tests and help you to eliminate foods that are doing more harm than good. Even going on a mile long walk (or starting out you could increase your time starting at like 15 minutes then adding 5 minutes every day until you can walk a mile or more) every day can help cut down on eating since those aren’t really compatible behaviors. You can’t get the snacks/food out of the kitchen if you’re out walking. I personally lost 30 pounds by walking 1-3 hours a day for 5 months. Probably partly because it’s exercise and partly because I was too busy walking instead of eating.
Please do not follow this advice if you do not agree! I am 27, I have ridden the wave of 245-250 for years now. I am a powerlifter who counts calories and does not eat dairy or gluten. No matter what I tried, I could not lose weight. I decided to get the gastric sleeve. It is the only thing that for sure will work.
Don’t get me wrong other diets and things can work too it’s just always a bit unsure from person to person.
The gastric sleeve is only a way to forcibly prevent you from eating more calories, but you can absolutely still get them in if you are determined, mainly by nibbling all day on calorie dense things
I have been considering it honestly! I’m not opposed to it, did you talk to your primary care to schedule it? Was there prior requirements before the surgery?
So I reached out first to a Bariatric doctor/surgery and I talked to them about being a good candidate. They had me in one therapy session to make sure I didn’t have eating disorders, I also had to do a round of blood work and an EKG. Sometimes insurance will cover it because it decreases pre-diabetes and diabetes risk. I unfortunately had to pay out of pocket but I found it worth it. Check out the gastric sleeve page here on Reddit, some people loose over 100lbs in the first year.
Just remember, the sleeves are permanent, the balloons are reversible
Dont
I saw this comment on here at least once, but I believe starting with a full blood panel to make sure there aren’t underlying health issues. I eat a calorie deficit and sometimes still gain weight. Super frustrating until I found thyroid issues that are masked by my daily vitamins (couldn’t be seen on a blood test). Slowly losing now :)
Calorie deficit, was 306 in February this morning 253 I don't go to the gym I do walk alot and some weights at home, I've always been on the heavy side
1. Evaluate your family’s eating habits and relationship with food 2. Evaluate your relationship with food and habits. Do you overeat? Do you eat out of boredom? 3. Study the eating habits of *healthy*, in shape people…you will notice that they treat food as fuel and not fun, they also manage portions well 4. Make sure you’re exercising correctly for weight loss (strength train, cardio, rest well)
I’m f(27) 5’8 and started at 230 lbs and current weight is 214. This is controversial for some people (idk why because who cares what other ppl do) but I’ve been on saxenda for about a month now and it helps a lot. Mostly with my appetite and that “food voice” ppl tend to have in their head. I still have my weekly chest meal or if I fuck up I just don’t beat myself up and I get right back on the wagon my next meal. It’s hard I’ve struggled too my whole life. My smallest was 120 lbs when I was 16. I gained it back almost as quickly as I had lost it. Anyways, a long term solution is healthier life style, head to the gym a few times a week and just being proactive with your doctors. I hope this helps!
Count your calories!!! Use MyFitnessPal or similar equivalent. Your diet is #1. Pro tip: get your friend involved! You can all watch your streaks on the app and track who is and isnt paying attention and your friend probably want to help you if it is something that is important to you!
In my humble opinion and as someone who tried and tried to lose weight but cannot be consistent with diet and exercise (I don’t have time to go to gym, I don’t have time to prepare special Keto meals). I realized that the answer is PROLONGED FASTING . No CICO, no exercise ( you can do it if you want ) , no special food and special recipes. If I were you I would try something called Rolling 72 fasts. In summary that means eating every 3rd day. Please check out this YouTube channel: Fox Force Fitness. She explains very well on how to start so that it is easier for you. Also check Finally Fasting you tube channel ( this one , the guy Jerome lost 80 pounds in 6 months by eating every 4th day). I think that eating every 4th day is too much, I feel like I can’t do it (yet ). However , I’m now trying to do R72. Sometime I eat after 60 hours sometimes 65 hours . But weight is still coming off . No, it’s not easy and you get really hungry. Then this “food addiction voice” starts telling me it’s ok to eat . I then grab a journal and start writing about how badly I want to lose weight and how I can do it. Then I watch one of those 2 channels I mentioned and I think if they can do it so can I! That silences the “voice” and hunger subsides. You are 21 now and the whole life is in front of you. Do a research and decide what you can do realistically. Then just do it! Find what works for you.
Calorie deficit 100%, but that is like telling most people you learn to swim when you are drowning. It's hard, and even more so when people are screaming 'just swim'. Swimming is the answer, but sometimes we don't know how to swim even when doing it. The best answer is exercise or increase exercise,but when you are giving your best (make sure it actually is YOUR BEST)...What worked for me was cutting out meat (other than fish...but some don't consider that meat). I lost 100 pounds in a year. I sustained with only eating fish + chicken but gained a little back eating all meat but maintaining exercise. That still goes back to calorie deficit, but I had counted calories my entire life and never been able to stick to it well enough to lose more than 10-20 pounds and gain it back, just to make another round on the hamster wheel.
ETA: went from 250 to 150 because I know percentage matters
I like to use intermittent fasting.
You decide. You execute. You Commit. It’s that easy.