Current Events > Aiming to shed 110lbs next year. What are some good weight loss tips?

(+) Yeah! (+)

My current go-to options are "drink water exclusively" and "eat 2-3 square meals a day, and no more". Exercise is a given, but loosely defined.

What are some good tips to help me lose weight? Any supplemental tips to improve my weight loss in the new year would be appreciated.

Please no "don't even bother it'll never happen" responses, I want to be healthier in the long run and I could do without the doubt.

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Amputation

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@CableZL might be able to give you some tips

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Shed almost my entire weight?

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take a picture of yourself naked

print it out

post it on your wall in your room

Motivate the fuck out of yourself

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count your calories and stick to your plan
play beat saber

before/after pictures are also a good way to stay motivated. you'll inevitably feel like you arent making any progress, but itll be clear that you are if you take a picture at the start and compare yourself to it like a month or two later.

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Don't eat for 24hrs every two days and consume caffeine before exercise. Remember, when you lose the weight, don't stop the diet.

Supposedly a 48hr fast can increase muscle growth (something about your body trying to regain lost muscle), but do anymore and your body will actually start to consume muscle tissue.

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1. lifestyle change
you lookin to change and your body will be resistant to this change. approach it with the mindset that this aint temporary dieting and exercising. its gonna be your new way of life.
as such theres only setbacks and failing can be used as a learning tool. this is your life, your control. always challenge yourself for this.

2. see nutritionist. your primary care doctor should provide you ways to see this specialist.
you want to cater a weightloss program designed specifically for you. 110 lbs is a lot of weight. the tips you gain outside such weightloss generally work. but youll know for sure with the support of your healthcare provider. planning is a huge part. itll answer your whys on times you feel down on yourself and the fear of the unknown, is it worth it occupy your thoughts as you resist this change. it take effort and time. they can supervise your weightloss to get the results you need.

3. consistency. start small specific measureable achievable relevant & time based goals. its manageable when you know what youre doing and have the knowledge to apply it in your new lifestyle. your planning and support prepare you for the challenges of this weightloss.

you got this with or without using this. good luck.


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Oatmeal

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High fiber, I stress this so much. High fiber diet.

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Keto, but only for about a week. It's the fastest way to break your cravings.

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For the record, I'm at around 130 kg and I wanna be around 80 kg

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Vol2tex posted...

Shed almost my entire weight?

Please say that you're 5'2

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I spoke to a friend, and he brought up the idea that losing 50kg next year could invite adverse effects like having an excess of belly skin. He suggested that I aim for 10kg instead.

If I were to aim lower, I would aim for a 30kg loss. My current weight, at a guess, is close to 130kg - so lowering my body mass to 100kg would be a massive step in the right suggestion.

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MrMallard posted...

Exercise is a given, but loosely defined.

Start an exercise plan or get a gym membership with a friend. It is incredibly easy to get off track in the beginning, but having a friend be a part of it makes it so you can keep each other accountable.

Also, while cardio is the best way for burning calories and losing weight, throw in some weight training as well. It doesnt need to be anything gigantic. But adding muscle has been shown to help increase metabolism, which will help you with your goals.

Good luck!

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Lifestyle change is the only way to lose it and not gain it again. Quick diets and all that stuff doesn't work. You may lose some weight quick, but you are going to bounce back and likely gain.

As mentioned healthy food and calorie counting. Also regular excercise. Schedule it and try to find something you enjoy so that you are more motivated to go. It doesn't have to be a gym. The important thing is that you are consistently active.

I had a colleague who wanted to lose weight, so he got really into tracking his running with all kinds of gadgets. This helped motivate him to run 3 times a week and after a year or so it really shows.

It is going to be hard and really suck at the start. But once you start to see improvements you are going to feel so much better. So stick with it.

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A year is a long time and a hundred pounds is a lot to lose. If you're being gradual and consistent, your belly skin will slowly adjust as your weightloss continues. With that much to lose, you probably will end up with excess skin, but that's manageable and its severity is unknown. The younger you are, the more elastic it will be.

Eat vegetables, drink water, sleep at least seven hours a day. These are the good habits we all learn and then sometimes have trouble integrating into our adult lives. Doing those three things will make all of your systems run better and you'll feel more motivated to keep going to the gym/whatever. When I worked an office job, I used to get up at least once every hour and move around for a minute or two. It's a habit I've gotten out of, but it definitely helped me feel like my blood was alive and I lost some weight from point A to point B of it.

At the beginning, especially when you have a lot to lose, it'll come off very fast and then taper off. This is normal, don't be discouraged. I'd recommend going to a gym, doctor or nutritionist if you can afford it for a body fat analysis. It shows your muscle and fat breakdown, which can help you specify and define the fitness you want to improve. If you exercise regularly for a whole year (and more), you will definitely gain a few tens of muscle as you lose your fat, so your net loss won't look like exactly weight minus one hundred ten. A periodic analysis of your body composition will help keep you motivated. Musclemass burns more calories passively, so you'll have cyclical boons from gaining muscle in the gym.

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Everybody else has said it, but I will reiterate it here: calorie counting and lifestyle adjustments. Those two are the most important things you'll need to do. I was 295 lbs last May. I went down to a Spartan diet, coupled with my lightly physical job, and lost 85 lbs. I also used to be much bigger than 295 lbs.

The biggest reasons are cutting down the amount in which I ate, and changing what I ate. At my worst, eating two Hungryman TV dinners as a meal was nothing to me. I could quaff a whole pizza to myself. More salads, more greens, and less fats. Recognise that sauces are super sneaky calories that you don't expect to add up to much, until you realize that holy fuck, that blue cheese vinaigrette is 300 calories. Also, before and after pictures are pretty big. Don't get too hung up on the number on the scale. Go by how you look and feel.

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Cook all of your food, don't eat out once

Why can't you get that "restaurant taste" in home cooked food? Because they add literally a stick of butter to every meal. A restaurant burger is 3x the calories of one you cook at home

I'm lazy af about cooking and cook all of my food. 15 minutes twice a week to cook rice and meat, add frozen veggies and sauce. Done.

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Colorahdo posted...

I'm lazy af about cooking and cook all of my food. 15 minutes twice a week to cook rice and meat, add frozen veggies and sauce. Done.

2 things about my personality really help me with this: I'm relatively not exciting, and I'm fairly self-disciplined. I cook all of my meals, but make enough to last the entire work week. That's just supper, though. Breakfast is a bowl of cold, non-sugary cereal, with a banana and milk, and a coffee with low calorie creamer and sweetener. Lunch is a sandwich, carrot sticks, a 90 calorie yogurt cup, and water. Supper is a balanced meal. I have a snack before bed, which is either popcorn with no butter, a banana, some in shell peanuts (messy, as you have to open them yourself, but an effective way to slow down snacking on calorie dense material), or a bowl of soup (chicken noodle or tomato are what I prefer here) On the weekends, I changed it up a little by having oatmeal for breakfast one day, and an omelette with hash browns and toast the other.

One other thing to remember is cheat days are fine. If you don't allow yourself a break every once in awhile, you will grow more disinclined to continue on your lifestyle change. You are what you eat 80% of the time. If you eat fats 80% of the time, you're going to be fat.

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When you start running, pay attention to your stride and fixing it up. The way you land and push off should be on the front half of your foot. Do not come down on your heel, it's all about a forefoot and midfoot stride. You ever run without shoes on in the house? Or on the sidewalk? You ever run in place? You're doing that all on the front balls of your feet. That is the right way, it's the best at keeping you from getting injured.

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Don't worry too much about the number itself and just work on gradual lifestyle change. If you say "I'm gonna cut all junkfood and soda cold turkey" you're probably not going to be able to keep up with it. Start doing body weight exercises and things you can do at home instead of buying a gym membership that you might use once. Just buy healthier foods, look up new recipes to motivate yourself to cook rather than eat out. You can still have junk sometimes but don't treat it like a "cheat day", just do it when you want to.

I've lost 205 pounds over the past 18 months or so, mostly through crossfit and diet.

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Mindful eating! Eat slowly. If thats hard for you, find something to do while youre eating like playing a game, cleaning, etc.
Also, eat until youre not hungry instead of eating til youre full. Being mindful when youre eating, as to avoid becoming full or overstuffed is essential to creating permanent healthy eating habits.
Its a really hard habit to break if youre usually one to eat everything on your plate, but its essential if you want to help curb overeating. Dont be afraid to throw away food you didnt finish.

My entire life I was told to finish everything on my plate, even if I was stuffed. And I of course ate dessert every single night, already full from dinner. Learning to slow down and prevent gorging myself is what helped me lose 70lbs since February so far. At first it was really difficult having to, for example, reseal a bag of doritos instead of just finishing the entire thing in one sitting. Being mindful of not only how much Im eating, but noticing boredom eating and immediately stopping before it turns into binging are the biggest takeaways I can give you.

I didnt have to go on any diets because of it (which Im very bad at sticking to anyways). Obviously you shouldnt eat only fast food and expect results, but I was still able to eat cake, eat ice cream and still lose consistent weight because I ate the correct portions. A pint of Ben and Jerrys used to last me 10 minutes. Now it lasts me a week. It helps to scoop it into a bowl instead of eating straight from the pint. Mindful eating is key.


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And seconded on calorie counting, like everyone else is saying. Plug your height and weight into a BMI calculator and find out the amount of calories you need to eat to lose weight. And follow it!

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Ah, also, /fit/ is actually great for figuring shit out.

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