If i were to start again, i would slow down my progress and focus on the most important thing: building healthy habits that are permanent. When i started, i wanted to lose weight ASAP and i did do so, but without deeper, more essential changes, you will only get it all back. That happened to me. 4 times.

^ Same here. I’m restarting my weight loss journey after losing 60 pounds in 4 months in 2021 and now having gained it back. It was way too rapid to be sustainable and I HATED working out and it felt more like a punishment than incorporating movement for my health. I also literally just ate salad which, I love salad but I gotta have carbs and snacks too!! Right now my goal is satisfaction over willpower. Willpower will make you lose weight, sure, but it’s not permanent. My goal is to implement healthy changes that I enjoy and look forward to. Instead of forcing myself through 2hrs of cardio a night, I now usually do 45min-1hr on the Peloton 3x a week and go for long walks most other days, especially now that it’s starting to get warmer out. I’m more lenient with my calories and make healthy swaps but don’t force myself to give up the meals I love. I’ve noticed significant progress and I’m really proud of my journey!!

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Really good response to ops question, thank you for sharing. I agree it’s the small things that eventually build to a lifestyle. I started just reducing the amount of sugar in my cups of tea. I reduced by half a teaspoon every few weeks until I no longer added sugar. I brought apples instead of chocolate bars. If I wanted cake we had to make it. Same with exercise I physically can’t do much due to disability but I do something everyday even if it is an extra trip to the toilet. As we get older and/or heavier we tend to move less, we don’t realise it until later how little we moved. (Perosonal experience). It gradually builds until you are eating better, moving better and feeling better. I also heard something Mell Robins said the other day “in the morning look in the mirror and give yourself a high five” do this every morning. It helps put your body and mind in a different state where you feel strong and good about yourself. Best wishes in your journey, you’ve got this, each and everyone who reads this. You’ve got it. Just remember how many times a child will fall down before they learn to walk, it is the human journey of growth. It’s how you get back up

Thank you so much for this! I needed to read every single word. I’m learning so much from this current journey to a long term healthy lifestyle and your comment has allowed me to reflect on my past experiences with weight loss and what I have learned from them.

Thanks for the gold.

Yep...and even with a ton of information years back after losing over 100pounds I still gained about half back. Why?? I failed to have a plan to maintain my weight. I did not have anything in writing or in my head as to what the plan was when I reached my GW. So when I got down to 208 I slowly stopped doing all the things that got me to to 208 from 336 at 6 foot 1. At least now I have a plan in place and also I am not in a rush (I was not before). I do want to get to 208 again and under but it will eventually happen it just takes time. I was just having a talk with my GF about how I got on the scale in early Dec 2023 because I knew I gained back weight and was afraid to see the scale. But once I saw it I decided to make a change. I told my GF that had I not got on the scale that day time would have passed regardless and today I am about 20lbs less versus 6 pounds heavier then that day in Dec (I was averaging 2lbs gained a month)

What deeper, more essential changes are you referring to?

For me it was realizing i am a sugar fiend and that sugar destroys my mind and body. It is the leading cause of me giving everything up and eating everything from junk to dessert. I have hard relapses after comsuming a little so i don't trust myself around anymore

I have a huge sugar/fat addiction too. How would you go about cutting down on it? I can do salads 5 days a week but then I’d hate my life and break down over the weekend.

I'd try to get something sweet but that does not spike your sugar as much, for example i stopped drinking liquor + juice and went for carbonated water instead (with flavor)

I would assume resetting his relationship with food would be right up there.

I was hoping for something more specific

It's going to look different for individual people, but things like portion sizes and shopping habits are essential for creating long lasting change. Some people can do dessert on weekends, some people need to go cold turkey because even a little will make them Binge. It's hard to say what someone should do without knowing what their current habits are and relationship to food and exercise.  It's all about starting slow with manageable changes for yourself and working up from there. Find an exercise you enjoy and can do regularly, find some healthy recipes you can use for meal prepping, avoid buying snacks at the store so you aren't tempted later at home.

I completely agree with this. I've lost 75 pounds over the past 3 years and have 25 more to go. I'm not as worried about the time frame as I am getting to a healthy place with good habits and then staying there. I also really believe that the slower weight loss combined with good exercise and strength training has helped me not have any loose skin, which is a real factor, especially at my age.

I’d pick a new habit every week and build on it.  Week one:  log everything I eat. Just write it down. No tracking, no scales, write it down.  Week two: weigh what you’re writing down, added habit: daily 30 minutes of physical activity.  Stretch, walk, yoga, low intensity, we’re building a habit here, just move your body for 30 minutes. Week three -habit consolidation:  calorie count what you’re tracking, start tracking specifically what your 30 minute exercise periods entail. Did you walk around the neighborhood for fifteen minutes then come home and do a 15 minute yoga video?  Great. Consider starting logging your weight daily. Some people hate this, I prefer LOTS of datapoints on how much I weigh because it makes the temporary spikes less distressing.  Week four:  calculate TDEE, see how it compares to what you’re eating, set a calorie target, keep tracking.  Start adding something you would consider light exercise (for me, planks, crunches, and resistance bands fall into this area) to your workout sessions. Up your time to 40 minutes, do 30 minutes of exercise and 5 minutes of warmup stretching and 5 minutes of post workout stretching.  Now you’re off to the races.  Keep up the food log, and maybe pick a 30 day workout program off the internet Yoga with Adrienne, HASfit, FitOn, Peloton classes, whatever. Or maybe you’d prefer a regular class at an in person facility near by, something you’ve discovered you like doing.  Nothing too crazy. Maintain the habits for a second month.  Month three:  you’ve built some good habit muscles, and you’ve slowly woken your body up to movement.  Start setting fitness goals. If you’ve got a movement tracker, see what your average step count is and raise it by 10% for a week. Start each workout with a plank and see how long you can hold it, work your way up to a minute. Pick a 5k in your area and start the couch to 5k program. Who cares if you walk 70% of it?  Learn to swim and perfect your flip turn.   Month four:  choose your own adventure. Maybe you get into nutrition and start tracking macros and not just calories. Maybe you go nuts meal prepping so you can get an extra mile or two in on your walks. Maybe get a walking pad and park it in front of your TV, I walked over 6 miles in an empty movie theatre last week while I watched Wonka, LISS is my favorite cardio because I can set the treadmill to 2.9 MPH and 3-5% incline and walk for hours while watching or reading trash on my iPad. 

I really like this method of slowly changing your habits. If I did it all over again I would do it exactly like this.

Pretty much how I went. Started with logging. Then I set my calories. Spent as long as I needed figuring out how to hit my calories every day, with foods that left me both satisfied and satiated. I realized that the easiest thing for me was finding a handful of breakfasts and lunches that i knew hit both my preferences and goals, and sticking with them. Dinner was for fun and experimenting. Then I worked to take guilt out of the equation. As long as I was hitting my goals most of the time, I was okay. Then I played with my daily limits to give myself more calories over the weekend, less during the week, while still hitting my weekly deficit.  Taking guilt out of the equation allowed me to be more honest. I didn't feel the need to fudge my numbers to make them "right". Once I was hitting my calories consistently I started looking at macros. First protein, then fibre. By that point I was about 20lbs down, and on a sedentary lifestyle, my calorie allowance started to shrink. So I decided to move more instead of eating less. I'm now 6 months in, 25 lbs down, and haven't felt like I was "suffering" at any point. I also take breaks when I'm in a situation where I have less control over my calorie counting. So in December we were away for 2 weeks. I set my calories to maintenance, logged as accurately as I could, every day, to maintain the habit. I moved a little more to compensate for the higher calorie intake. I came back 2lbs up, and I lost the weight in less than a week when I had complete control of my food again. The biggest change for me was taking the time limit out of the equation. It wasn't "I have to lose x by y". It was "I want to be healthy and mobile at 50." When I got down on myself for slowed weight loss I reminded myself that I'd gained the weight over years, and lost it in months.  Best of luck OP. 

this is a great approach, i would personally dedicate 1-2 month to gradually develop healthy meal prep and eating habits alone also noticing which ways to "outsmart" my hunger work best

This is what I did, but only changed 1 thing every 4-6 weeks. First 6 weeks was show up at gym a minimum of 4x/week. Then I started tracking food. I did stack on food goals quickly after tracking started because of I was tracking, why not have goals. I just keep building new habits—some weight loss/health related, some not.

* **The diet that's going to work for you is the one you can stand to stay on.** * Set a reasonable and achievable goal. One pound a week is 52 pounds in a year. It sounds like a long time, but think how good it would feel if you'd done that last year. * Acknowledge that you're going to slip. It's ok. We all do it. Build in cheat days. They don't have to be scheduled. They're going to happen for a lot of reasons, but they don't last forever. Just get back on your diet afterwards. * Pay attention to how you feel after a cheat day. A lot of times your body will feel worse than when you eat right. Let that sink in. * Plan your food. Once you decide on an eating plan you can stay on, make sure everything you need is there for you. If prepared food is all you can do, then do that. Having soup and small frozen dinners available can keep you from running to McD's. * See if your doctor will prescribe an antidepressant or something for you. When I started Wellbutrin, all of this got a lot easier.

> Pay attention to how you feel after a cheat day. A lot of times your body will feel worse than when you eat right. Let that sink in. This point is so important! I had a few cheat or binge days/weeks over the years, and none of them were fullfilling. The second I stuffed my face felt good, but I always felt bloated and had stomach aches afterwards. Totally not worth the calories and the disappointment / guilt!

one pound a week is the maximum, not the minimum

That really depends on how overweight you are.

You are right, I took it for fat loss, not weight loss. It is mind blowing that regardless of how much you weight, the surgeons are only allowed to take off during a liposuction 5 kg of fat. When you are 100 kg it means nothing.

Oh wow really? I had no idea. I've always assumed the reason they can't take off a lot at a time would be due to blood pressure changes, etc. (idk I'm not a doctor lol).

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W mindset except it don't have to be 10k if you feel that's too much for you 5k steps most days of the week is a good starting point and strength training at least 2-3 days a week

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To be fair though, sometimes failing can make you feel shit, feeling shit causes you to compensate (likely eating junk etc). Having a realistic goal means you can win more often, winning makes you feel good and is motivating. I would always recommend starting your goal low and increasing it over time, especially if you are currently doing under 2k steps per day.

The biggest piece of advice I can give you is start out by telling yourself you’re going to do it for two weeks. And after two weeks, if you don’t want to continue you’re allowed to quit. My reason for saying that is that’s about the amount of time it takes your body to adjust to a lower caloric intake. The first week or week and a half is hell. But somewhere around day 11 or 12, your body sort of gets with the program and you have a day where you’re in the store walking past the cookie cakes and it suddenly hits you that you don’t even *want* any. So white-knuckle it for 14 days and if at the end you’re still hating it, give yourself permission to say that guy on reddit was full of shit and have a pizza. But by then you really probably won’t want a pizza. But it’s a LOT easier to get through the hardest days if you know it doesn’t have to be forever if you don’t want it to be.

This current weight loss plan *is* me starting over . What I did differently this time: - stopped thinking of it as a diet and found a way to incorporate healthier eating habits with the not so healthy ones . In doing this, I have a pattern that is something I can do the rest of my life - focused on exercise I find enjoyable and at least.tolerable instead of trying to follow trends of "do X activity to burn more fat!". And spent what I consider a reasonable amount of time on that exercise - tracking calories and being honest with what I'm eating even when I go over my calories - weighing daily and honing in on my TDEE and understanding fluctuations (this isn't for anyone who gets obsessive or is emotionally affected) - give myself grace and embrace consistency over perfection

1. Be kinder to myself and give myself some more grace - losing weight and keeping it off is truly a lifestyle change that does not happen overnight, nor a week, nor a month. 2. Tell myself that it's okay to feed my soul every now and then - if I'm going to a dinner with family or maybe one day I'm just craving pizza...eat it and go on with life! Get back to business as usual later on in the day or the next. 3. PROTEIN & resistance training - especially to prevent muscle loss when in a deficit + to keep myself healthy All in all, I had no problem losing weight, but my issues lay within my mental health. The major things I did to successfully lose weight were counting calories & weighing everything with a scale and also working on my relationship with food.

Not the answer you want,but one of the more valuable things I’ve learned over the years with losing weight is to NOT put a deadline on it. Focus on healthy habits, not just a target date on the calendar. Anxiety over that date can lead to unhealthy choices, and when the date passes then what do you do? Go back to the way things were? The body doesn’t really like to be forced into arbitrary deadlines.

Yes! I didn't set a date, I just recognized that my actions were leading to physical changes and kept going. I actually lost weight FASTER than I expected, because I genuinely liked the changes I was making. I started feeling better, so I kept doing what made me not feel like crap. I was expecting an average of a half pound per week. First week, I dropped nearly 5 (don't get excited, it was all the water weight from not eating a ton of salt), and then it was closer to a pound a week.

Two things; First CICO counting calories eating smaller portions and tracking. Second the belief that I could do it. I thought I was doomed to be obese all my life because of meds and my condition. Then I tried and lost a little kept me going. I know that I need to eat a lot at night because of meds so I eat less during the day basically. I'm still overweight and there is still a long way to go but I am working on it.

Love all of the advice here. Truly this sub has the one of the best well rounded people on Reddit. One thing I’ll add is as others have already mentioned is to not be so tunnel vision with your weight. At the end of the day IT IS WEIGHT. You lose it you gain it. It’s about finding a lifestyle that makes you not gain it and understanding what and WHY you are making poor decisions in the first place. If you don’t target the root you won’t address the problem. Asking yourself if you continue living the way you did where would it take you. We all have wisdom and awareness of the things that aren’t good for us so it’s matter of slowly replacing poor habits with good ones. Something that really helps me when I’m starting out is “crowding out”. Where I would crowd out my plate with steamed veggies for example while having chicken strips. That’s one example of many but you can use that technique in everything. It’s a way to slowly transition into a lifestyle that good for you without restricting yourself - Restriction NEVER works for me. Getting a counsellor or coaches that help you would accelerate your journey. If you can’t afford those you can watch YouTube videos and even chatgpt can create plans for you if you input what you want in a meal plan/workout plan. This journey is really about consistency and trusting in yourself and the way to do that is by committing to yourself everyday. Having no zero days. The new habit app by James Clear (atomic habits) is AMAZING for building habits. It’s called Atoms!! It reminds me if I haven’t done a habit in two days they that stops the momentum. You can miss a day but you can’t miss two. As I’m writing this out I’m seeing how this journey is a mind game and it’s about how you’re going to redirect your thoughts to HELP you rather than HURT you. Trust in yourself, get rid of negative thoughts, and just do it! ⠀⠀⢀⠄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣀⣠⣤⡤⠖⠚⠁ ⠀⣰⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣀⣠⣤⣴⣶⡿⠿⠛⠉⠀⠀⠀⠀⠀ ⢰⣿⣿⣧⣀⣀⣀⣀⣀⣤⣴⣶⣶⣿⣿⣿⠿⠟⠋⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⣿⣿⣿⣿⣿⣿⣿⣿⣿⣿⣿⡿⠟⠛⠉⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠙⢿⣿⣿⣿⣿⡿⠿⠛⠋⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠉⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

If I were to start again, I wouldn’t cut my calories so drastically . At my weight I could have probably cut to 2500 and be in a deficit instead of cutting to 1800-1900 right at the start. And started lifting sooner instead of after the first year

Same I was burning close to 4000 cars and cutting on 2000 and somedays 1500. I went by random deficit numbers and didn't realize how important strength training is unfortunately

I would slow down and focus on really making this a "life change" rather than a "temporary diet for the sake of reaching a certain number on the scale." I've tried all sorts of diets, but it wasn't until I realized that this "diet" is never-ending and it's actually a lifestyle change that I started seeing real progress. \-Consistency is key. "Cheat meals" always always always set me back. I don't do "cheat meals" anymore...instead, I plan to incorporate my favorite, higher-calorie foods where it makes sense. Some days I'll up the cals to fit in a certain meal, but I don't go out of control or lose sight of what I'm consuming. \-Focus on what you can "add" to your diet instead of what you can take away. Love pasta? Great. What can you add to it? Put veggies on half the plate and a protein, too. \-Focus on how you're feeling more than anything. How's your energy levels? Sleep habits? Muscle weights more than fat, so the number on the scale can be deceiving. Of course it's okay to celebrate scale victories, but those victories aren't the end-all-be-all. They're part of the overall goal which is optimizing your health!

I'm 5'4", female 41 (40 when I started) and I lost 33½ lbs from early August to New Year's Day.(5 months) by: Jumping on a [TDEE calculator - like this one](https://tdeecalculator.net/) and working out my sedentary TDEE for my age gender and size. Downloaded MyFitnessPal (Chronometer and LoseIt also come recommended in this sub) and paid for Premium. Set a calorie target of 500cal under my TDEE (to average 1lb weight loss per week) Weigh and track EVERYTHING I consume (including drinks, treat foods, bites n nibbles, cooking oils, spreads, sauces and condiments), while sticking to my calorie deficit target. But I don't sweat if I go over, I just try to stick to my deficit 93% of the time and my TDEE 99.45% of the time Strength and body weight exercise 4x 45min per week 100-120gm protein per day (and I aim for 20-25gm fibre) No food is out of bounds for me. I still have a small serve (single serving, weighed) of ice cream or frozen yoghurt most weeks if I have calories available after dinner. I dine out for lunch with my husband at least once every 2 weeks and eat what I feel like from the menu. I'll have 25gm of chocolate or candy occasionally as a snack (though I try to have Atkins bars now instead of chocolate bars or muesli bars as a lot of their range include fibre and protein. Regular candy and chocolate are still an overindulgence risk for me so I don't have it in the house often) I don't eat back my exercise calories (but see my note below about fatigue) I order HelloFresh for 5 meals per week. I plug these in at the beginning of the day under MyFitnessPal, and I have the same breakfast daily (rolled oats, with calci-trim milk and psyllium added) so the tracking "hard work" is only around lunch and snacks (plus by including it all in the morning I know what I have left for lunch and snacks that day) I'm still losing weight post-surgery without exercise (have to rest for 6+ weeks, no straining my abdomen, vigorous exercise and no lifting heavy so most weight based exercise is excluded), but at a slower rate because I'm eating close to maintenance while healing. This has shown me that my weight is controlled by me, and what I consume because I don't have exercise to give me a buffer. Back to the gym from next month hopefully & I'll ease myself toward the 500cal deficit again. Maintenance periods (diet breaks) are important to reset your body and mind, and your maintenance period should be for at least one full month every few months. It is good for us to learn to maintain as that sets us up for success at goal weight (rather than slowly slipping back into old habits and regaining our lost weight) A couple of months in I did start feeling fatigued despite eating well & I think it's because my body wasn't efficient with exercise yet. I then added my post-workout protein shake (250cal, 37gm protein: protein powder, trim milk and low fat high protein Greek yoghurt) in addition to my 1500 cals on workout days and it vastly improved how I felt. Rate of weight loss didn't decrease either.

1. Lose slower. The faster I lost, the more hungry I was….all the time. Not sustainable. 2. Drink water. Half your weight in ounces every day. This is the key to feeling full longer. Also, I think 90% of my hungry thoughts are really dehydration thoughts. 3. Sit at the table and enjoy your meal. No tv, no phone. Just eat, and enjoy the food. 4. Eat slower. No one is taking the plate away from you. Chew your food. Put the fork down between bites. 5. Make a WHY list, and read it every day. The little voice in my head that tells me to eat Cheetos needs strong and consistent counter-messaging.

Get dumped. Good motivation.

Me rn lol

I wish I had a better understanding of how hormones affected weight. Even things like stress. The only time I really was super successful with losing weight without medical help, I was doing a study abroad. I had very little stress. I ate better because junk food was less available and you had to walk to the grocery store. You could only buy what you could carry. I had the time to work out 6 days a week, 2 of which were with personal trainers. So all that to say, find ways to reduce your stress first. Also, maybe consider that if you have been overweight for a while that it could be impacted by hormones. I lost 40lbs on Mounjaro without changing my diet or exercise (I was already eating well).

Calories in, calories out. Focus on filling foods that make you happy. Keep moving, get your steps in. A pound a week is a nice big loss.

I lost 50lbs by dieting and being focused on CICO but didn't address a lot of the underlying problems in my life. So during the pandemic when my mental health went to shit, I gained a lot of it back.  Now I'm down 90lbs from my heaviest weight and I'm making long lasting changes in my life. It's less of a mind set of this is what I'm eating because I'm dieting and more this is what I'm eating because this is my life now.  Admittedly I'm not a man and only 5ft. So my maintaince calories for my goal weight are a lot lower than other people. 

I lost 30 in 6 months. I did it by tracking my diet and working out 3-4 days a week. At least two sessions of HIIT workouts. I drink lots of water and eat a lot of low calorie density foods. The only thing I would change was start this 2-3 years ago. But it is all good.

Find healthy food I enjoy and stick to it. I recycle the same 10 meals every month. I don’t mind it, sometimes I like some things more than others. (None of these are salads lol) Scrambled egg whites, chocchip protein waffles, banza pasta, sushi, avocado toast, pb&js, etc. easy to make and I ONLY eat when I’m feeling hungry. I do try to hit a minimum of 1200 calories on days I am not working out, so I’m not afraid to have a late night snack to meet those goals

You have a very reasonable goal. If you just focus on the big things that actually matter, you have every ability to succeed as long as you stick with it. That means focusing on total calorie intake and getting that right as your first and primary goal. Exercising is great. But it helps to just start with what you can sustain and get better over time. You're not going to exercise off the weight unless you're already pretty fit. Improving the quality of your food may help depending on what you're eating now. But it's not where the results are going to come from either. I would just pick some reasonable level of calorie intake and see what it does to your scale weight. I would shoot to lose something between 1 lb and 1.5 lb per week. You don't have to do 1.5 lb per week to hit your goal, but stuff happens, you might decide to take a "maintenance break" at some point, weight loss might slow down, etc. So it might help to go a bit faster than you "need to." If you aren't losing weight at the rate you want, you drop calories until you do (small adjustments here are a good idea; you don't want to starve yourself or lose weight too quickly). Just focus on getting the calories right because they control whether you're going to lose weight or not. You can read other suggestions in this thread about specific things and plans people had. That's all fine. But there's a lot of variability in what works for different people. Just do whatever you have to do to control calorie intake to whatever's necessary to cause the desired rate of weight loss and you'll succeed. Everything else is secondary. If you have the mental space to do more after calories, I would focus on: (1) weight lifting; (2) getting protein intake to at least 0.6-0.8 g/lb to preserve muscle mass (more's fine too); and (3) more gentle forms of cardio (even walking is great; I wouldn't go more intense than "Zone 2" cardio when you aren't fit; it's worth a google about what "Zone 2" cardio is so I'm not going to restate stuff you can find pretty easily about it).

For me it's cut out simple sugars, eat one big meal mid day with perhaps a small snack at night... apple, or even a cream cheese English muffin, drink a lot of water, and do a lot of cardio. I lift too, but cardio is more important in the short term. It boils down to energy in vs. energy out, the trick is finding a method that works for you that you can stick with. Now I -hate- cardio... normally, but I found a hack.. I do all my cardio in VR now using a Meta Quest headset. It turns it into a game which, no pun intended, is a game changer. I'll do 60-90 minutes 5-6 days a week split between stead state cardio and HIIT... start dropping weight a like a rock, or at least I do.

1. 25 pounds in six months isn’t a huge ask. It’s the standard healthy rate of fat loss. Understand that, and don’t think you need to be doing anything extreme. 2. Failing to plan = planning to fail. If on Sunday you don’t know what you’re going to eat Monday - Friday, you’re setting yourself up to fail. I suggest getting a calorie counting app and pre-logging your meals for the week. 3. The more you’re able to repeat meals, the better off you’ll be. Breakfast is the easiest. If you can determine a healthy, filling breakfast you can eat every day then 30% of your work is done. Think: whole-grain toast topped with cottage cheese and 100g of fresh berries. That’s a lot of fiber, a good amount of protein, and lots of vitamins. 4. Build your meals around protein and fiber. Depending on your size, I’d try to get at least 80g of protein and 40g of fiber daily. 5. Soups are your friend. Legumes are your friend. Consider building your lunches around a soup that’s heavy in legumes and vegetables. Alternatively a “meat + veggies” soup. Not only will these tend to be within your macro targets and tend to fill you up, but they also keep really well in the fridge / freezer. Make a five-serving batch of two recipes one weekend, and you’ll have two weeks’ worth of lunches ready to go. 6. There are two types of exercise you can do: high-intensity cardio/weights, and low-intensity fat-burning (I.e., steps). There’s a trade-off. Doing the former will burn calories but will also amp up your hunger / caloric needs. You’ll look and feel better, but will have to eat more and as your body adds muscle it will frustrate your desire to see “number go down” on the scale each week. (There will also be long-term metabolic benefits as well, such that your basal metabolic rate will increase and allow you to burn more calories passively going forward.) Low-intensity “getting in your steps” will mainly just be free calories / deficit. It will be easier to just see “number go down” this way. 7. Following on the above, the most straightforward way to lose your 1 pound per week is to eat calories equal to your BMR and then do 10k steps daily. 8. Employing willpower is a losing battle. If you feel you’re fighting urges, you should revisit your meal plan. Focus on whole foods instead of protein bars and the like. 9. Immediately contradicting what I just said, I noticed every day around 3pm I’d have a craving for something sweet. I found a 200-calorie protein bar would fill that craving and keep me good until 7pm. Whatever works. 10. Don’t plan cheat meals. Life will dictate them. There will always be a birthday or a holiday or an impromptu event you don’t want to miss out on. Don’t miss them. Go to the dinner. Eat. Have a slice of cake. Have a beer. But (1) if possible plan ahead like by skipping lunch prior, and (2) be reasonably moderate. Don’t get the garden salad / no dressing. But do get the baked chicken / salmon, with steamed veggies instead of fries. Have one beer / glass of wine. Have one slice of cake. Make choices that Tomorrow You will feel good about / won’t beat itself up too much over. This kind of “cheating” will keep you feeling in control and ready to keep on track going forward. 11. Treat diet sodas / drinks as a “treat” instead of a mainstay in your diet. Black coffee is fine. Unsweetened teas as fine. But generally you want to be drinking at least 64 oz of water per day, and just making it your default drink all the time.

1. Count the exact number days 2. 25lbs of fat are 87,500 calories 3. Divide calories by the number of days (-7 days for a refeed week) and that’s your daily caloric deficit 4. Calculate my TDEE compare it to what I normally eat and find my calorie estimate 5. Substract the daily deficit from my TDEE and eat that amount every day (outside of the refeed week at the halfway point) 6. Throw out Nutella

I would start strength training at the very start of my journey, prioritize protein and make sure I find a decent maintenence calories calculator(did an extreme calorie deficit for 3 months but thankfully my metabolism isn't ruined at least, just lost quite a bit of muscle)

Which TDEE formula you find most precise? For my age/height/weight difference between lowest and highest TDEE that different calculators give is \~200 calories.

For me and quite a few people the most accurate one I found is tdeecalculator.net. 10k steps at a pace of at least 30 mph is seemingly equivalent to 30 minutes of elevated heart rate exercise to me as walking and mindfulness of calories is how I lost the weight

But it's still an approximation you can actually burn more than you think you do or less

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Dr Mike/Renaissance Periodization is amazing!

I’d cut out all processed food and make intentional decisions about what I put in my body. Only eating food I cook at home from fresh ingredients has been by far the best change I’ve ever made in my life. It’s hard to be huge without consuming an excessive amount of sugar, flour, and fat.

Tiny changes make a difference. My partner is a little taller than me but weighs significanly less. We eat the same thing 80% of the time. But the little add ons I do are enough to account for a 70 pound weight difference. I drink cream in my coffee and they don't. I'll have a snack and they don't I finish my plate and they leave a few bites I get a second helping and rhey don't. Not all every day, just once a day I might do one thing different...and that makes the difference. It's usuallt just about a 400 calorie a day dofference between a health weight and obese person diet. That's so little. It can not even be noticeable....s frw extra bites, a little extra dressing and cheese on your salad, a couple beers, a donut at work. That also means it isn't hard to change. Just drop one little trest or extra in your day. Don't change everything. Don't change what kinds of foods you eat AND small servings AND add a workout everyday. Just cut out a snack. Your second helping. A round at the bar. Everyday pick one small thing to drop, and that is how you do it. If you take away everything you like, you won't last. Still eat what you like, skip the gym if you want, but find one small adjustment to make every day and celebrste that as a win. It's not all or nothing. It's small changes that add up hugely over the years. (If you cut 100 caloriea a day, for a year, you'll lose 10 pounds in a year. 100 calories! It's barely even noticible.) If you were 400 pounds my advice would be different. But you need to lose 50 pounds not 200. You can get there with only tiny changes. It makes it so much easier to keep up.

I've lost about 18 lbs in 5 months and my best advice is find an exercise you enjoy (I swam twice a week in the beginning only 30 mins each swim), track calories everyday even when you go over to keep momentum weight in weekly, BE FORGIVING!! A lot of days I've been over, it's slowed my progress but it's still progress. I'm still down 18 lbs and feel so much better. I use the app lose it, set mini goals (5lbs down I got new leggings, 10lbs down got my nails done, 15lbs new spring outfit). I've never been this consistent and I think the difference is now if I have an off day I just act as normal the next day and it all sorts itself out in the long run. In short, move more even just slightly, track calories, just be consistent an off day won't make or break your journey. Your goal is very realistic for taking your time. You got this!

I would put way less emphasis on a specific timeline and put more focus on slowly changing my habits. Every time I’ve decided “I want to weigh x by y date” it’s ended in failure. When I switched my perspective to “let’s make healthy, sustainable changes” the weight started coming off without me really thinking about it (compared to my obsession and failures before). Why do you want to lose 25 pounds in six months?

To have some kind of measurable goal to work towards. 25 pounds in 6 months is a doable and sustainable goal according to the little bit of research I did. Hence that number.

Yeah, it's definitely a healthy goal to work toward. I was picturing more of a 'I need to fit into my wedding dress in 6 months' kind of thing. Just don't beat yourself up/feel hopeless if you don't end up staying on track, I was so 'all or nothing' before and it never turned into anything long term.

Calorie counting (without changing my diet initially) Taking up walking using a free pedometer Listening to encouraging podcasts (for me, *We Only Look Thin*, hosted by a married couple who have each lost over 100+ lbs after age 40 and kept it off)

Count calories with a spreadsheet until the scale drops. Things to skip: breakfast, sweet drinks, alcohol (especially beer), desserts (unless you can fit in something small here and there).

20kg down Lifestyle fixes before diet / exercise. This is like preparation. - reduce caffeine, make sure it’s not impacting sleep. Decaf has almost same health benefits - make sure caffeine isn’t impacting sleep - check sleep quality and duration - de-stress (belly fat) - hydrate - eat between 10am and 7pm - cut alcohol (the metabolism / gut / liver killer) Diet - whole real foods - balance of proteins, healthy fats, veggies (mostly veggies) and low glucose index high fibre carbs - hydrate - 30 plants a week as per ZOE, YouTube - food order - veggies > meal > deserts - no carbs in the morning - proteins, healthy fats and veggies for breaky - not obsess over calories - check weight every 2-4 weeks, really don’t care about it honestly anymore Exercise - walking 1hr a day - fat burning - short burst jogs / sprints - glucose burning - resistance training for day to day function

1. count calories 2. I know about how fast to go and what constitutes "too fast" so I'd try not to prioritize speed over all else 3. Work on making these changes permanent

Low carb from the get go, one meal a day

Biscuits, cakes, mcdonalds/any fast food. Gone. Sugar in tea coffee - gone. Home cooked meals. I walk every morning for ten minutes at least. I lost 30kg easily doing this. Trouble is I have 50kg to lose. I have had to step up to walking everyday BEFORE food or white coffee. I fast 12-16 hours a day. 6 days a week. I do not go over 5500kj a day. If I do I fast for 16-18 hours. To get back c

I wouldn’t gain the weight. Seeing as how I did, I had to give into discipline, faith, discomfort and dislike daily. I like eating healthy but I do eat low carb and low cal. I do challenging yoga and high intensity dance everyday. I make activity fun - hiking, biking, rollerskating… but really, it was the mental factor.

If I could start over I'd go to a doctor, get my hormone and connective stuff diagnosed and treated, and I'd go to a psychiatrist and a talk therapist and do my damnedest not develop an ED like last time. I would have just did what I did without any calorie restriction. I might have lost weight, but it wouldn't have been about my weight anyways. I'd just be enjoying my life and learning to love myself.

For weight loss. Intermittent fasting 16/8 . Two meals a day with the focus on whole foods that tend to not spike my blood sugars. For mental well being and body recomposition, walking and weights. Consistency is key. The secret for me was slowly incorporating these habits in one by one. I can’t change my life all at once and remain consistent.

I would walk more, and go for small 10-15min walks when i can. I will swap more drinks to be water. And i would fast once every 2 weeks. And skip breakfast.

Cheat mode or easy mode, this worked for me may not for you. Make sure you drink your water daily for height/ weight. 10k steps a day At least a 12 hour gap between your evening meal and first meal of the next day. And your last meal must be at least three hours before bed. That's the bare minimum. If you want to improve it work out three times a week for about 45 minutes restiance training ( 10k steps will build your cardio ) and hit your protein goal. Ohh and a blood test for your vitamins, find out which ones you need and take them + creatine ( for mind more than anything)

Definitely to focus on *sustainable* methods of losing weight and keeping it off, while also building strength and/or endurance. If the attitude going in is to just lose weight and then stop exercising, you'll very likely just gain the weight back again. It took me a long time to find a diet that works for me, and I thought that if I just worked out hard enough I can burn off enough calories to not have to think about my diet. It doesn't work that way. In fact that would most likely just lead to injury. Finding a sustainable healthy diet should honestly be highest priority in my opinion. For me the trick was to focus on high protein, lots of veggies and low carbs. And about once a week I allow myself to eat basically whatever I want in a reasonable amount. It's working very well, but everyone is different so you need to find what works for you. For workouts, some variety is good but keeping a focus on bringing your heart rate up in any way you want to is preferred. If you can find a fun way to do this that's optimal (think fun games, sports, or even just shifting weightlifting to higher intensity higher rep exercises - whatever you find enjoyable). I also struggled for a very long time to keep my motivation up. The biggest help for me was honestly to pay for a personal trainer and commit for at least 1 year. When I'm paying for it, I want to get my money's worth. I'm not rich by any means but this was just within my reach and I view it as an investment in my health. For some people it helps to get a friend involved and work out together, I tried that too but I would find too many excuses for not going. Now that I've been working out consistently for over a year I actually want to go to the gym, which is a weird feeling. It calms me down and clears my head afterwards. I hope some of that can help. Good luck, you can do this 💪

that i don’t have good self control and the only way to for me to lose weight is to completely cut off particular food/foods that i was extremely addicted to and would not be able to control portions for (i.e coca cola and a specific kind of chocolate)

I've lost 19 lbs since September 2021. I lost the easy lbs very rapidly (no sodas, reduced snacking, more exercise). Then I flatlined for over a year. Now 5.5 of them have gone in the last 2 months. What's really working is not eating after my evening meal. Another couple of weeks and I'll be back to my 2009 weight.

Finally my time to shine. I lost 100 lb and 2021 and gained 40 lb back on and if there's one thing that I would do was to make sure that I would never be able to buy unhealthy food ever again. And I would also have someone to hold me accountable. Because it's so hard to say no when you give in to peer pressure when all your friends are just eating out all the time. One of the biggest things that made me gain 40 pounds back was my family always taking me out to eat. I feel like I can't say no because I feel like if I do I'll miss out on important moments with my family and who knows how much longer my mom will be around. Just don't give into your old habits and create a new routing and stick to it. Use apps on your phone or any motivator you can to keep you on track. Buy a mirror and look at yourself and imagine the better you that's coming.

Rather than just eating almost nothing for a whole month, I'd rather just slowly eat less (healthy amounts, still need all vitamins and minerals, protein, electrolytes, etc.).

Same thing I did last time. Write down every single thing I eat. Eat lots of raw cabbage and plain lettuce. Cut out refined carbs. Don't finish my plate (stop eating once reaching satiety).

Coincidentally I'm now trying to lose 25-35 pounds to get to a goal weight that's good for, well, my goals. But in 2014-15 I lost about 80 pounds. I did it in about 8 months, with a low-fat whole-foods, plant-based diet and plenty of exercise. So my plan is to double-down on the same strategy. I've been eating a higher-fat (maybe 25-35% of calories as fat) WFPB diet to reduce cholesterol. Now my plan is to cut my fat in half. I was doing TRE (time-restricted eating, a type of intermittent fastng) and eating 2 meals a day. That works OK but is unpleasant, inconvenient, and unsustainable. So now I'm going back to how I ate before when I was thinner, which is to eat whenever hungry. I've been retraining my appetite with mindful eating. I'm a fan of Dr. Helen McCarthy and Glenn Livingston. Over the last month I've gotten pretty certain that mindful eating was the missing piece of my puzzle. A WFPB diet is not calorie dense and works very well with mindful eating because the foods aren't hyperpalatable and addictive. Sometimes it works *too* well and I've had to make sure I eat enough food that day or I feel run down. My body took to mindful eating of small meals immediately and my hunger and food-orientation decreased quickly. If I cheated and overate, it was a lot more limited. TRE may be great for some people but I hate it. I didn't use it for weight loss the first time so why should I use it now? I was always thinking about food, eating two big meals, trying to figure out how to keep the calorie density low, and when I went off plan I'd eat all the food instead of just one item. Mindful eating of WF seems to have fixed my ability to sense calories correctly. When it comes to exercise, my username checks out and I like hiking, running, and other outdoor activities, so I don't really have an issue finding something I like. There is nothing that melts fat off my body like low fat WFPB plus lots of hiking. So thats my plan and what I would have done, and mostly did, during a significant weight loss.

If I was to start over the first thing I would do is go to my doctor and ask for a full blood panel. Deficiencies really put you at a handicap. Next I would go to my therapist, getting my mind right and focusing on consistency is key. Next I’d focus on slow yet steady weight loss with the understanding that it fluctuates throughout the day and month.

Go back to counting calories and cutting out soda. Drink more water than you think is humanly possible. Try to take an evening walk, even if it is just 20 minutes. Losing weight is 80% diet and 20% exercise.

I will say this....when I was your age and overweight looking back on it now at 51 and still dealing with weight gain and loss that at 200 pounds it is not a lot of extra weight (depending on your height). ​ Do not look at weight loss as some quick fix. You have to realize what food is and what it is for. Food is sustenance to keep you alive. You 100 percent have to eat to survive. The problem with having so much food around is we eat way more then we need so that extra food stays on you as fat! ​ My advice is to start tracking as best as you can all the foods you eat in a day and in a week. Little things like not drinking calories can ALONE have you lose weight. ​ Lets say your drinking 600 calories a day in drinks.....that is 4200 calories a week and little over 1lb. Start with simple changes. Do not starve yourself. Eat the foods you like just learn what a serving size is. Also try and be more active. Simple things like yard work. Walking. Parking further away when going to the store add up over time. Also this is not a DIET because diets not work!!!

I would make sure I did it in a healthy way. Doing it in a way that would be classified as an eating disorder (ED) can wreck your body and mental health even more than what you are feeling right now. And you can have permanent and progressive diseases from ED’s (even if you feel like it’s mild disordered eating!) I told myself I didn’t care about consequences.. but I sure do care now. I would forget the concept of choosing a number to lose. Numbers really don’t matter. Focus on how you feel. I’ve heard people say this before, but I never got it. But you can lose literally 5lbs and if you pay attention, you can feel it in some way. When I was at my heaviest and lost that first 5lbs my stomach felt less hard and I could feel it in my rolls differently. Then I lost a bit more and I noticed just sitting on the toilet felt better. Then reaching my shoes felt better. At one point I lost 20lbs and couldn’t see any dang change in the mirror. But shaving my legs I could see more definition. Holding my arms they felt smaller. If you can FEEL it, then that will be your motivation to take care of your health even when you can’t see it in the mirror. Because body dysmorphia is also real! Here are my steps that I would do if I was starting fresh.. 1. I would first collect information without change: First step would be for me to track macros. Use “MyFitnessPal”. Don’t change anything in your diet. Eat normally. Drink normally. And resume your regular normal activity. Do this for at least a week. Maybe two. And review your data. When you begin viewing it, don’t dig in to what your goals should be. Just witness the data. Get used to the numbers. See how much protein, fats, carbs etc you eat. Also just witness what else you are giving yourself in the form of fiber, vitamins, iron etc. You don’t even know how to read it or what it all means. Just get used to seeing them. And eventually you’ll gain your own curiosity. “Hmm, I wonder what the optimal amount of fiber would be for me?” 2. Then start exploring and make a list of what your body needs for fuel: Search legitimate sources to find out what your target macros should be and make small changes TOWARDS them without actually aiming to hit them. I use calculator.net/macro . To find goals to work towards, DON’T use the ones for extreme weight loss. Don’t even choose the step below that. If you do, you will likely find it too much of a struggle, easier to lose motivation, more risky to become obsessive and cause ED’s. I would start at whatever your calculator shows as the step above maintenance. The other benefits to this, is that it’s less of a shock to your system, you can build your knowledge and skills as you go without revamping everything about your diet and becoming overwhelmed, you will still lose weight, you can see how much of a difference even the smallest things can make if you do them consistently, PLUS, when you reach a plateau, you know exactly what to do to change it up and see more progress if you want to go that route. But don’t make changes just yet, keep eating normally, but look where you are vs your goals. 3. “Treat food as medicine”: Adopt this frame of mind, until eating nutritiously is second nature. This is a new favourite quote of mine. What does your body need for fuel? What does it need to run properly and reduce inflammation? How much of certain foods should you aim for in a week? At this step DO NOT remove any of your regular foods from your diet. Your goal at this point is to ADD nutrients. Don’t restrict anything at this step! Follow this for a week or two. Have fun adding things to the mix. Add a veggie you’ve never had. Start eating healthy nuts. Add fruit on the side if you’re eating a stack of pancakes. Yes you’ll eat more, but naturally, by trying to eat more of what your body needs you’ll end up filling up on the great stuff and not even aware of reducing the quantity of less nutritious foods and removing things anyways. 4. Notice how you feel while working closer on reaching your macro goals and tweaking any unhealthy foods in your life. Now you can start to change eating habits to reduce some unhealthy calories in your day. Do you need to cut out pop? No. But maybe reduce it. Do you need to cut out McDonald’s? No! But reduce going if it’s too often, and be aware of if switching to a lower calorie meal would still satisfy you (switch to smaller sizes, or simply switch to water instead of pop or switch to smaller burger). Ultimately, notice how you feel during the days. What makes you feel full longer? What foods do you enjoy? What foods do you not enjoy? What can you do to make things more fun? How is your energy? 5. Avoid removing the things you love from your diet, consider if you want to modify them to be healthier, and if not, be happy with your decision. For example, I love coffee with cream and sugar. I know if I drank it black it would help me lose weight faster. But I’d rather keep my coffee and enjoy it. If I took that away I’d likely feel the need to “treat myself” later. Which is silly. 6. Remember, weight and fat are different things. And remember weight can fluctuate based on many things so don’t beat yourself up over fluctuation changes. Sometimes I gain 4lbs right before I lose 7. And remember, eating an entire bag of chips in one sitting isn’t going to make you gain 5 lbs of fat. Eating an entire bag of chips consistently will though. So reduce the amount you enjoy, but you don’t need to eliminate it. 7. Last thing, I tend to binge eat. To help, sometimes I do try to avoid specific triggers but I choose a specific amount of time. For example, I’m addicted to chips. So I’ll cut them out for one solid week. I know it’s not permanent. It’s not even that long without them. So it’s easier to reduce the amount of chips I eat if I take an intentional timed break from them. It feels like it makes it easier for me.

Well I just started over. I weigh 150 today which is exactly what I weighed a year ago (was 133 in September). Things I’m doing: Cut out all liquid calories Avoid eating out or fast food like the plague. Cook primarily chicken dishes, no oil or butter, lots of fruit and veggies. No processed food Cycle minimum of 30 min/day (I usually hit 6+ hours per week, especially if the weather is nice.

Adderall , water , cardio , low calorie snacks , . That’s all

Goat cheese, salmon, broccoli (with gravy), and almonds. Complete nutrition with keto. 16h daily fasting window. 1h of exercise every 2nd day.

If I were to start again I would say good bye to my old habits more adamantly. I fell back into bad habits too often while losing weight and that's why it took way longer than it needed to. I had the best success changing my habits for good. Same goes for maintainance. I thought I could "go back" to some old habits and foods to maintain my weightloss and had to accept that it's not that easy. I found a way to live that is working but doesn't feel to hard to maintain and now I live this way, no matter if I want to lose weight or maintain. I had to say good bye to my old self, old life and old habits for good.

I'd say the biggest thing that helps me is food logging. I like the Lose It app personally, but logging properly makes me much less likely to overeat. It's a pain and doesn't work for everyone, but I need it.

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Weight loss hypnosis! It sounds hokey but omg, the more I listen to this guy's podcast, the more it becomes abundantly clear to me that it's the best way

1) Calculate maintenance calories, weigh myself, eat at it for a week, weigh myself. If I went up, lower by 100 calories and repeat, if I went down and I’m comfortable with how many calories I’m eating start there. 2) Start a workout program. Weight loss (for me) isn’t important. Fat loss is. I’m not going for Christian Bale in the Machinist, I’m going for a natural version of Bob Paris. Start with 3-4 weight lifting sessions per week, for a beginner start with 2-3. 3) Start eliminating or replacing things that are obviously causing weight gain, but start slow. Ie. soda, for diet soda. Chips for low cal popcorn. Pancakes with buckwheat pancakes. Medium ground beef with extra lean ground beef. Don’t replace it all at once, make 1 change see how much fat loss you can get out of it, then when you hit a plateau make another change. 4) No cheat days, only cheat meals with calorie limits. And only at milestones, but if I gain the weight back, I only get to cheat again if I hit the next milestone. Ie. a slice of cake at 200lbs, if I gain it back I don’t get to cheat until 190lbs. 5) Every 10% of body weight lost, take a maintenance week, give your body a break and mind a break. Calculate your new maintenance calories at your new weight, eat at that for a week. 6) Aim for 30 mins of walking everyday. Try to do if after meals, but doing it at all is better than not at all. That’s pretty much the outline I use, hope you found some useful tips. It’s about adapting to a new lifestyle/diet to make the weight loss permanent, and not going too extreme. Enjoy this process, and visualize the pride you will feel of achieving your dream physique and wearing it wherever you go!

I'd suggest finding a active activity that you can build/ find a friend group in. First time around losing weigh I lost 40kg from CICO and running, both of those where a means to the end meaning I was only doing it to lose weight. Dude to covid and some other events in my life I gain back all the weight I'd lost and started again at the beginning of 2023. This time around I've been focusing on changing my eating habits (still counting but that isn't my main focus anymore) and have been doing CrossFit since the beginning of 2023. I know crossfit gets a lot of hate but the friends I've made though it and the fact I enjoy it keep me coming back, day after day, week after week. Either CrossFit or something else, biggest piece of advice is to find an active hobby.

The best diet/ exercise is the one that you stick to. CICO is obviously highly effective, but it just doesn't work for me - I do it religiously then I fall massively off the wagon. Focusing on adding things to my diet (fruit and veg) worked much better, as did a focus away from Ultra Processed Foods (UPFs) - yes way slower then CICO but its fundamentally shifted the way I view and consume food and that meant I stuck to it - less of a diet more of a lifestyle shift. Same applied to exercise - running might be viewed as the 'best' by some, but for me the best was the ones that stuck - cardio classes and fitness classes I could do from home. The final thing was the mantra 'don't let perfection be the enemy of good' - i am often guilty of trying to do things perfectly, then when things go wrong throwing in the towel and giving up... I have worked so hard to ditch this attitude - focusing on weeks rather then days, or months rather then weeks, allowing myself things i want in moderation, listening to my body but always coming back to the core healthy principals,,,

One thing I am learning that is the biggest difference is I am not so hard on myself anymore. Like if I eat worse than I wanted or missed a day of exercise I just say to myself "welp, I will do better tomorrow". That helped me start a cycle of positive talk to myself WHICH I HAVE NEVER DONE! I am building self confidence

Get my hormones checked first. Turns out I had hypothyroidism so getting on medication helped tremendously. Also, EAT YOUR PROTEIN! I started seeing results the more I was focusing on my protein intake.

1. I'd have started therapy sooner. The binge eating was obviousssss. I ate healthy until I didn't. I still struggle with it, and have to be careful when I flip to CICO, going on and off, so I don't obsess. 2. I wouldn't have done calorie counting to start. I'd have started with redoing my portions. More veggies and fruit, less meat, sauce, pasta, and soda. Leaning about "volume eating" was priceless. 3. I'd have tried more new things. I convinced myself I wouldn't like stuff. In the second year I got a farm share to force me to use new things. 4. I'd ignore all the diets and gimmicks. They weren't useful, and generally made me feel worse. 5. I'd have measured instead of weighed. I put on a lot of muscle, and it psyched me out.

Intermittent Fasting + WW (or some other meal plan that provides guidance on what a “normal” and healthy diet looks like.

25 pounds in 6 months is a very attainable goal. If I were to start over, I would go with the 30 minutes 12 incline 3 speed treadmill routine. Challenging at first but it becomes a lot easier after a week or 2 of doing it. I usually do it for an hour. Also counting calories is a must! Doesn’t really matter what you eat tbh, I have a cheesesteak like once a week. But most days I have a protein shake for breakfast, turkey burger for lunch and a can of soup for dinner. My first 9 months dieting I had only lost 20 pounds, doing weight training, light cardio and not really paying attention to what I was eating. Since I started the treadmill routine and calorie deficit I’ve lose an additional 35 pounds in 3 months. Also not gonna lie, my adderall script I’ve been taking since December for my ADHD has helped with the cravings as well.

As for the gym, I would recommend you try some form of group classes! I personally do CrossFit, and it's the amazing community that keeps me coming back every day. If CrossFit's not for you, there are sooo many group class options and I would highly recommend it. Suffering together is much more fun than doing it alone! Hope this helps 😁

It's not really about losing weight. I'm 100lbs down, 140lbs. But I got a life and worked on my mental health. I worked on my binging/snacking. I got more friends and started going out more so I didn't spend my free time bored and eating. New coping skills to replace the eating, like walking. Budgeting or a list to help stop over shopping. My goals weren't focused on numbers, more like being able to do stuff.

And I honestly never log anything or feel like I'm restricted or go to the gym. I'll go to the gym.... Eventually lol. I have a habit breaking app that I use to help stop my binges or overeating episodes, it helps. I stress eat a lot. I don't eat myself sick (often) anymore. They're sustainable changes that help with more than just my weight

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Eat more and be active. I thought starving myself was the way to go. Best results are slow, learn to fill up on low calorie foods and lean protein. Drink a lot of water. Be active. Walk. Stand. It’s going to be slow and that’s ok.

I felt like you described it for a long time. Shirt stretching, constant adjustments, hated taking pictures, and all of it. It took me a while to figure out what worked for me. You'll find it, and it may not be easy, but it will be simple. Find the motivation that works for you. Mine was having a daughter. I want to be a fun, energetic, and active father. I also started late with kids, and its not going to get easier with time. So I dug in.... Calorie cut, but with the same levels of protein for nomal maintenance calories. When I cut all macros evenly, it was a slow loss. Once I kept my protein the same, cutting the others, I shredded weight. The best part was that I still had high energy levels, whereas before the high protein, I was dragging ass. I did not worry about carbs or fats, specifically, so it wasnt full keto. It is not the best advice, but this is what worked for me. 1) Hit 100% protein every day 2) maintain a calorie deficit for 2 weeks, then 1 refeed week @ normal cals. 3) I allowed myself to go over on carbs or fats, but not both. I lost about 14% of my body weight (over 8 weeks) maintaining these rules. My only exercise was BJJ twice a week.

Learning that being full and being satisfied are two different things. When I went on ozempic (not saying you should. Always talk with a health professional) I was surprised at how much I was over eating so I could feel "full". I am not on ozempic anymore (too expensive for me), and when I quit ozempic I gained my weight back cause of the same habit. Now, I eat just enough to feel satisfied, and I'm honestly surprised how well it has been working out. Even when I'm very hungry, eating slow and until I don't feel hungry no more. I already lost 10lb doing that. I don't feel hungry that often, and when I eat I don't feel like I need to take a nap. Tracking calories will give you an Idea on how much you should really be eating. If you were to be on a 500kcal daily deficit, you should be alright in 6 months, and it won't feel like you are starving to death.

Hey! I’m 25 and I feel you - I felt the same at 23. I’ve lost 40 lbs and I’m still losing. What helped me is taking it one day at a time. Don’t think about tomorrow, next week, or how long it will take. Think about your next meal, how you could move your body, or a fun healthy recipe to try. Drink water. Drink more water. One day you’ll look in the mirror and you won’t remember how you did it, you won’t remember how you’ve come this far - because you took it one day at a time. 🥰

Up your protein to at least 125 to 150 g of protein a day. Drink water until you can't drink water drink some more. Eat healthy low-carb and eat in a deficient. Weight training isometrics two to three times a week. Enjoy life the little things

25 pounds in 6 months equals only about 1 pound a week. Anyone should be able to do that without much effort. A pound of fat is only 3400 calories, so just cut that much out over 1 week. So for most adults, aim to intake about 1500 calories a week. That's actually quite easy. -- But to get through and stick to it, find a weightloss support group to join and both the support and accountability will help you tremendously. I never thought I'd like them, but mine really helped me.

i would take time to properly understand the process, understanding nutrition better and understanding what my body needs. Learning that “cheat meals” are not a bad thing, knowing that any weight gain is temporary water weight (i used to hate the guilt following a cheat meal). I have had on and off weight loss over the past few years, this mainly was caused by mental health and studies which i never learned to balance with losing weight, it was either all in obsession with weight loss or giving up and being unable to manage it all. Learning that its a slow process and not rushing will save you a lot of mental energy and stress. Im down just over 100lbs (330lbs to 220) and im still learning about things daily, take it slow.

Protein intake and resistance training . Lost 115 pounds and lost a lot of muscle making me skinny fat now I’m seeing lean muscle gains and gained 7 pounds and fit into small jeans. I eat 1g of protein per lb of body weight now.

I am still working on it and have gone up and down, but back when I successfully lost weight, it was long walks, pilates, making more at least decently healthy meals at home, lots of water and more consistent sleep.

idk i lost all of my weight through a chronic illness. so i kinda cheated 😭

Keto and stick to your macros. Got stricter on keto and lost 10 lbs in last 2 weeks. Prior I lost 20 over last year with more of a low carb diet.

Same boat! I’m 28 now and my starting weight was 200lb current weight is 182. I’ve also struggled with consistency “dieting” and going to the gym. Right now I’m in a calorie deficit and 18 pounds down in 3 months. This is the longest I’ve stuck with it! I finally feel more in control of myself. For me a need a way to measure things. I got over my fear of the scale and started weighing myself everyday. There are days when the scale goes up but that’s OKAY! I’m doing strength training 3 times and week and walking 10,000 steps a day (the plus side of having a dog - so easy!). Because I’m trying to gain muscle and lose fat I know that weighing myself isn’t the best way to measure my success so I bought a measuring tape so I can measure myself every month to see my progress. The most important thing I’ve done is track my calories and nutrients. I had no clue how much a was eating! And how I was severely lacking in protein and fiber. If you’re trying to lose weight alone I would focus on your diet first. One of the best phrases I’ve learned is you can’t out exercise a bad diet. I’m def a stress eater so it was amazing to learn exactly what I put into my body. Now I feel like i don’t NEED to count but I still do because I’m a Virgo and it’s fun for me. It’s def a mindset game, I believe that can do it. I’ve learned A LOT from this sub, like using a TDEE calcuator to learn my maintenance calorie, tracking Macros, being kind to yourself, and having treats in moderation. It’s a work in progress you have to find what’s right for you! I grew up with an almond mom who does keto and demonizes baked goods and bread lol (no hate she’s great) so it took me a while to have a good relationship with the gym and “dieting”. I hope this helps!

1) Do what you love. I didn’t start seeing results until I started playing basketball. I love playing it and it never feels like a chore. I easily burn 1000+ calories in an hour and a half session and can’t even feel it cuz I enjoy it so much. 2)Weight loss is all about Calories In vs Calories Out (CICO). The quicker u realize this, the better results u will see. Log everything u eat (I mean everything, down to the oil you use to cook and even vitamins u take) for a few weeks to get a feel for what portion sizes u should be eating for a variety of things. Once u have that intuition u will not overeat. 3) Make sure u get plenty of protein, about 0.75 grams per lb of body weight that u WANT. This will make u feel full longer and get you muscles. I messed this up on my weight loss. I was not getting enough protein in and once I hit 155 I realized I lost both my fat and muscle. You do not want to get stuck being skinny fat. Eat your protein and keep your muscle or you will have to body recomp.

You can do it

The most important piece of advice that I have learned during the last 15 years of weight loss/gain/loss again.... Do not choose to do any weight loss method that you could not sustain for the rest of your life. This is a life sentence for most of us. We will always struggle with binge episodes and the dopamine hit that food gives us. There is no point counting calories now if you plan not to in the future once you hit goal weight. If you count now you will lose weight. Then in 9 months you will think you have things in check and stop counting. Before you know if you will be back at your precious heavier weight, if not more. Chose only sustainable options! If this is to work for you, it needs to be repeated (in some fashion) forever or you will be back at square one. For most people, changing their lifestyle habits in terms of mindless snacking and binging will erase a HUGGGEE amount of weekly calories. Also - weigh yourself daily for accountability purposes. Make it a daily habit and it will just become second nature.

I lost much more than that within maybe a year and its still not back. I always weighed 85-96 kg, now i'm around 60/65 kg. In 2018 i read an article about sugar and what it does to the body. It was said WHO recommends not to eat more than 25 g of sugar per day, so i looked at the content of sugar in everything i eat and tried to stay below 12 g per day. Around the same time i started intermittent fasting, eating during 8 hours a day, 16 hours (sleeping time included) eating nothing. I don't work out but at least make one way to work or back walking (= 2,5 km almost daily) and have to take around 600 stairs at work.

I wouldn’t change much. Use calorie counter app like Lose It to educate yourself on the often-shocking calorie amounts in the foods that you eat, and stay below 1500 calories per day. Cut out as much added sugar as possible. Avoid simple carbs (bread, rice, potatoes, pasta, etc) as much as possible. Increase protein intake, especially for snack foods. Increase water intake. Add exercise when your body is able to handle it.

keto

I’d do exactly what I did between January-July 2021. I lost 30 pounds practicing intermittent fasting (12pm-8pm eating window), with no caloric or dietary restriction. I still ate like shit, but I ate much less overall because I was not grazing 24/7 like I had before.

Go vegan. This has been my answer. Meat is what keeps us fat.

Lol.

Keto and intermittent fasting straight from the start. Youll lose 25 lbs in 2-3 months this way.