Current Events > Those who have had success with weight loss, how do I do it?

(+) Yeah! (+)

Every time I try I eventually lose to the overwhelming pressure in my brain telling me to eat more meals and unhealthier foods and I never make long term progress.

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No sugar, no grains

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maintain caloric deficit and hiit exercises programs.

I dont care for standard cardio and rather knock that out as quickly as possible so a hiit dumbell routine has been my go to for a while.

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Basics- Move more than you eat. This doesn't mean starve, it means eat healthier with better food choices(if you can, slowly cross out soda, candy, and useless treats.) Everyday you must do something to confirm your goal(workout, eat right, no excuses, bare minimum workout at least 30 minutes and try to eat better than you normally do.) Put up cues around you to reinforce the fact of what you are doing(a small piece of paper with your goal written on it, a message on your phone everyday.)

Bottomline- Make no excuses(burn the boats) and realize your only way forward is through the fire. Its okay to make mistakes(learn from them and why did you make them) and continue your journey forward. Also, do your exercise early in the day(it will make it easier.) Exercise can be anything as long as your moving at a decent pace, getting your heart rate up, and getting a decent sweat.

Hope this helps and good luck to you!

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CryoForceOmelet posted...

Every time I try I eventually lose to the overwhelming pressure in my brain telling me to eat more meals and unhealthier foods and I never make long term progress.

5 year old account
one post
96 karma

Either rouletted or really good passwording
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Lifestyle changes, as well as knowledge about various aspects of health, such as the endocrine system (neurotransmitters, hormones, catecholamines), plant-based alkaline diets, whole ingredient foods, fitness and general exercise, and nutrients (high quality macros, vitamins, minerals and phytochemicals).

There is no one size fits all approach. Eating less and moving more is a start, but it won't accomplish more than some temporary short-term goals.

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nothanks1 posted...

5 year old account
one post
96 karma

Either rouletted or really good passwording

Called an alt dude, mine isn't very developed because I don't go getting my main suspended every week *eyeroll*

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Who is the main please tell
also antifa isn't a terrorist organisation
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nothanks1 posted...

5 year old account
one post
96 karma

Either rouletted or really good passwording

bro, you need to get your spreadsheets in order, get serious, crunch numbers, update... come in throwing shaded conjecture just makes the true data miners look bad


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As mentioned, you have to operate at a calorie deficit and make good choices about what you eat-- but beyond that, it's best to find what works best for you. If you want to eat more meals, cut your meal size and eat more often. People will recommend one exercise or another, but if you're only trying to lose weight just find what you won't bail on.


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R1masher posted...

bro, you need to get your spreadsheets in order, get serious, crunch numbers, update... come in throwing shaded conjecture just makes the true data miners look bad

I know who it is
I'm just wondering what made them do it
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Vegetables really help. They rebuild your body, have low carbs and after awhile you can taste the nature in them. You are going to have to retrain your metabolism. That takes time.

Also, eat more fat.

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Eat two meals a day instead of three

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nothanks1 posted...

I know who it is
I'm just wondering what made them do it

I have no doubt you do

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Feline_Heart posted...

Eat two meals a day instead of three

One thing I struggle with is I'll cook a healthy dinner but there's more food than for one person and I end up overeating.

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Intermittent fasting and force yourself to stop eating crap. The cravings go away after a while.

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The forumla for weight loss is simple. Calories in < calories out. Eat less increase physical activity. If you want to add muscle it becomes a little more difficult.

Some fun activities to do: muay thaj, jiu jitsu, bike riding bmx specifically but any bike will get results.

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As has already been said, calorie deficit is what it's all about.

In order to make that easier, consider caloric density of the foods you eat.

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nothanks1 posted...

Who is the main please tell
also antifa isn't a terrorist organisation

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exercise more often (even if its just going out for a walk), eat less crap and more healthy stuff, drink more water...

just what most people been doing basically. lol

Discipline.

Sounds corny but thats really what it ultimately comes down to. Living a healthy eventually becomes easy to maintain, but its always going to be easier and more rewarding in the short term to live a unhealthy lifestyle.

Im sure for the most part you know what the bad foods are, you just have to say to yourself youre not going to eat them. You know what exercise is, you just have to do it.

You dont even really have to immediately start eating super clean, just cut the biggest red flags out of your diet and start burning calories and slowly but surely youll begin losing weight.

Some people try the cold turkey approach where they cut out all the bad foods and try to switch completely over to healthy foods overnight and thats where they fail. Make small adjustments to your lifestyle overtime if you dont have the willpower to do it all at once.

Cardio-can be walking for a hour a day, jogging, running

calories in vs calories out-treat your food intake like you treat your bank account

plan your meals

quit eating high calorie dense foods/ peanut butter, trail mix, etc I dont eat much dairy in general...If you have to load up your food with cheese and cream then your food is bad

Discipline/ I can turn down food, I dont eat til Im super full, if Im hungry its not the end of the world...If you get hangry then you lack discipline. I throw food away all the time too

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CryoForceOmelet posted...

One thing I struggle with is I'll cook a healthy dinner but there's more food than for one person and I end up overeating.

after i cook a meal, i divide up the portions right away, before i've even had a bite. i divide the food up into the # of portions i expect, put a serving on my plate, and then put the excess into containers for the fridge/freezer. this helps me regulate portion sizes.

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CryoForceOmelet posted...

One thing I struggle with is I'll cook a healthy dinner but there's more food than for one person and I end up overeating.

throw it away or divide it in to leftovers

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I lost 40ish pounds a few years ago through personal training. One big thing i remember them telling me, on day one, is that 80% of weight loss/fitness is nutrition.

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figure out what works for you. Everyone is different. I'm personally a massive fan of implementing DDP Yoga into my weekly regiment. When I was losing weight, I lost a crap ton by sticking to that and cutting dairy/breads/sugars. Went from 270 to 228 in 3 1/2 months. Course I'm back up to 288 now, totally my fault, but I'm slowly going back down.

portion control, mostly with foods I eat regularly. Caloric deficit to 500 minus TDEE (roughly BMR) to lose about 1 lb/week. Offset loss of food portion with low calorie veggies/fiber to help satiety. Plan everything about a day before so it's just a matter of math and execution.

lifting weights 3x a week

Going whole wheat everything and never sugar will cause you to backslide.
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The single best thing you can do is just start tracking what you eat and what you weigh. There's no single right way to do that.

This is the most common trait among those who successfully lose weight and keep it off. Specific diets, macronutrient ratios, exercise programs etc can work better or worse for your goals. But tracking your progress routinely is step 1

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I'd also get into the habit of weighing the food your going to cook/eat. It'll make your weight loss that much simpler.

eat less. its easy, just dont buy food.

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No rice, no bread, no noodles, no fast food, no junk food.

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CICO and LOTS of HARD exercise. I'm talking about 2 hours a day. It'll melt off.

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Set yourself much stricter standards than you actually need to. Then, when you almost inevitably push the limits of them a bit, it won't actually do any harm.

It's been working for me. The rules I'm meant to be following, I think there's been like one day where I actually stuck to them completely, but they're strict enough that even a bad job of following them is good enough that I'm losing weight.

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Sugar is the number one thing that you need to watch out for. Everyone says you cant eat carbs or calories, which is not true. Thats your energy to exercise. You should also start doing something like taking a walk or an easy bike ride.

The point is not to burn yourself out by taking on too much at the start. Some people think that dieting and exercise means starvation and physically grueling workouts, which is why many out of shape people quit exercising and dieting. Make small changes at first and add to tour routine.

Basically, I can be lazy as fuck and I have managed to lose about eighty pounds by making very small changes. I have never been to a gym or had a personal trainer, either.

One sugar cube = 4-5g. Check EVERY label of everything you eat or drink to get a good idea of how much sugar you take in. The FDA thinks that 40g is okay, but thats about five times as much per day as you need. Beef jerky, granola, salad dressing, condiments, healthy cereals these are some of the sneakiest places to find sugar because a lot of people grab these things thinking theyre healthy.

Get rid of sugar and watch the pounds melt off (with a little bit of exercise).

I went from at least 370 to 220 (at 5'10") in about three years, so this is advice from the perspective of a super morbidly obese person with binge eating disorder and some of it may not be applicable to your goals.

Use a search engine to find a total daily energy expenditure calculator and figure out your maintenance calories. You can also use something like cronometer or myfitnesspal. I use cronometer.

Whichever you choose, it should give you options for a deficit that will enable you to lose a certain amount of weight in a certain amount of time. Choose something moderate. Shoot for .5 to 1lb of weight loss a week. This will give you a lot of wiggle room so you don't feel like you're starving or being too strict but you'll still get some results. This will also take some pressure off the desire to say fuck it and grab all the goodies.

Get a food scale and weigh everything. Track every last calorie that goes into your body as thoroughly and honestly as you possibly can. Weigh out your food using grams and compare it to what the food label says; sometimes they're not as accurate as their servings suggest. For fresh produce or other items without labels, look over difference sources online. Even if you use something like cronometer or MFP, double check the items using a search engine.

Don't eat so much processed or refined food, instead focusing on whole foods, particularly plants. You don't have to be perfect at this or cut out everything you love but you probably will have to make some adjustments. If you have something like rice or pasta, make sure to load up with vegetables and get a nice balance of healthy fat and protein in every meal. Eat high volume, low calorie density foods.

Go easy with the oil. It's calorie dense and very easy to overuse. I personally do not cook with it very much, though I do have the occasional fried dish or junk food that has it.

Stay hydrated. Hunger and thirst are often confused. Don't drink your calories. Soda, sweet tea, sweetened coffee, whatever it is will load you up with empty calories. Learn to love plain water and unsweetened drinks.

If possible, just cook enough for yourself. When I first started out, I tried to do batch cooking and meal prep, only to end up eating through everything in a day or two. Cooking enough for one meal at a time, if feasible, cuts down on that.

I eat two big meals a day, usually lunch and dinner. These are big, filling, nutritionally well-rounded meals that give me the strongest sense of satiety that I'm capable of. I'm not disgustingly full but I'm also not unsatisfied, like a regular sized meal would leave me, nor am I opening myself up to grazing and bingeing like multiple smaller meals does. This is kind of a floating intermittent fasting. I don't keep a solid schedule on it but it still helps a lot.

Exercise regularly. Even something as simple as a brisk 30 minute walk every day can help. Find some calisthenics or aerobics videos to follow on youtube. Do NOT eat your calories back. If you're ravenous after exercise, have a light snack of fruit or something. I personally plan my first meal of the day after exercise. It kind of super charges the filling effect of the large meal because I'm so hungry. Instead of wanting to overeat or binge, like one would expect, I'm actually quite full.

Whatever you do, do not put any stock in the number of calories burned on a treadmill or other equipment, even something like a FitBit. Do not google "how many calories did my walk burn?" and go by that. The amount of calories burned, especially when going by devices, is so wildly varying and prone to abuse and error that it cannot be a reliable indicator of how much you consume. Do not ever, at any point, assume you've burned anything close to what you're purported to have with the express intent of using that number to justify eating all of those calories back. You might be able to get away with it if you're extremely overweight and any deficit will help you, like I was in the beginning, but it will stall you out eventually. Focus on the amount going in and consider the outgoing to be lost in the ether.

Practice mindfulness, especially during the act of eating. Eat slowly, appreciate your food. Don't eat while watching TV or whatever. Sit down at a table, if possible, and think about every bite and what it does for you. Contemplate what junk food gives you. Is a fleeting moment of gustatory pleasure worth any ill effects that will follow? When you feel the urge to overeat, really sit with that feeling and analyze it. Contemplate your surroundings, the kind of day you had, what you could possibly do instead of eating, and your emotional state. One of the best tools I've implemented is HALT - Hungry, angry, lonely, tired. This was for alcoholism but it also helps with over/binge eating it. My biggest thing is making bad choices when I'm sleepy, so I'm especially vigilant about avoiding night time triggers.

Pick a small amount of time, maybe two or three weeks, to be as consistent as you possibly can. When that's over, stick to your maintenance calories. Do not fall into the trap of thinking you have to be restricting calories enough to lose as much weight as possible as soon as possible or overeating. There's a rich middle ground between the two where you will continue to develop and sharpen good habits to keep the weight off.

Finally, if you have problems with emotional eating or an eating disorder, talk to a mental health professional. All the tips in the world can't help you if you're not capable of implementing them. A seemingly unrelated trip foray into Alcoholics Anonymous actually helped me quite a bit, although therapy was important as well because my BED is a direct result of childhood trauma. Look into online support groups. Reddit has some good communities for all levels of weight loss and fitness goals.

I know this seems like a lot but you didn't get to this point overnight and you will not fix it overnight. However, if you start with a modest goal, eliminate bad habits, replace them with good ones, and stay patient and diligent, you can turn things around.

Good luck. Feel free to message me if you need any support.

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For me, having a specific goal in mind helped.

I wanted to enlist in the Navy, but I was way too fat. I had to pose 50lbs. It took almost a year, but I did it. Reduced my calorie intake, went to the gym 3 - 5 times a week.

I had to make a significant change to the kinds of food I ate. For an idea, my standard dinner became baked chicken breast with some vegetables. Usually carrots and green beans.

I only eat chicken and only drink coffee and beer.

Maybe cheat with a burger or something made from pasta every now and then.

Haven't gained 10lbs in 20 years.

Weighed myself in the late 90s and was 135.

I'm now 138.

And I doubt having a bowl of spaghetti is going to make me gain 50lbs.

I do have a Boomhauer kind of gut from all the beer I drink though.

And still I have a 29 waist.

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CryoForceOmelet posted...

Every time I try I eventually lose to the overwhelming pressure in my brain telling me to eat more meals and unhealthier foods and I never make long term progress.

success with weight loss? keep your exercise playlist stocked is how Im doing it:
https://youtu.be/Bjx-WzOG36w

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Practice. It's the only way to get good at anything, including eating less.

All Ive done is made sure to eat out less and incorporate more vegetables into my meals. Also Greek yogurt is a must as long as you can tolerate dairyhigh protein, low calorie, probiotics, all pluses. Just add fruit like blueberries or tangerine slices and youre good to go.

And I guess made it a point to stop overeatingexcept for the times I get hit and eat everything in sight, but at least its no wheee near as frequents

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Dont give yourself access to foods/drinks that are high in fat or sugar. When you go grocery shopping, start looking at the nutrition facts and see if you can get stuff that is high in protein and low in fat/sugar. That mostly means sticking to meat/beans for protein and fruit/veggies for the rest of your nutrients. Find you a cookbook with healthy recipes. You can eat delicious meals that way, you just have to put in a little work.

Make it so that fast food and junk food are no longer part of your lifestyle. Snack on nuts and trail mix between meals. Your taste buds will adjust, and wholesome food will become more flavorful/appealing to you within a week or two. Just keep at it, mostly. If you have any questions feel free to ask!

Also cut out sugary beverages. Drink water, juice, tea, and coffee. Plenty variety with all of that. If you can't cut out soft drinks altogether, limit yourself to one a day. But if you can manage to drink them less frequently than that, you're doing very well.

I got some great advice one time. Something along the lines of "it took you 5, 10, or even 15 years to get to the weight you currently are. How do you expect to lose it in 90 days?"

Basically, people are too quick about getting results in record time, when the weight gain was likely gradual over several years. While rapid weight loss is possible, it takes considerable amount of dedication and might not even be the best option for some people.

It's best to find a healthy eating/exercise routine that you can maintain over a long period of time and aim to lose the weight as a lifestyle, not as a quick fix with a goal to be ___ by ___ date.

I've taken the slow-and-steady approach and I've already lost 14 pounds, after trying unsuccessfully for years on "diets" and "boot camp" style programs. All I do now is run 3 times a week, do some strength training at the gym or at home 2 times a week, and food prep my meals to appropriate portions. While I didn't completely cut out fast food and soda, I've limited it significantly and I definitely feel the difference.

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drink water, lots of it (better get used to it too because being dehydrated sucks big time). get proper sleep too. do the exercises properly & pace yourself (you're not in a Ironman Decathlon, you're just trying to get in shape :P)

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