$7.99 for a 12 pack of Cokes last week.
3 a day \* 365 days \* 66.58cents each = $729.09 per year.
You'll save a boatload of cash, even if no weight loss.
(And . . . for me . . . I typically associate Cokes with Candy/Chips so . . . here's hoping on the weight loss as well.)
Absolutely detested water and drank nothing but coffee drinks in the morning and sodas up until bedtime. 4 years ago i lost the sodas, cut back on the coffee, and drink water the rest of the time (once in a while I crave a soda but can’t get more than 2 drinks down before it’s too much). I literally have an “emotional support bottle” and drink all day every day, even between sips of coffee. Have only gained weight these 4 years, and have felt no healthier overall.
Not the miracle folks make it out to be.
Sometimes people who cut soda and other sugary drinks (alcohol included) will unintentionally get that sugar craving from a different source. You might not realize you’re even doing it.
Not saying this happened to you by any stretch, just a thought.
Gonna wager that if someone cuts 2000+ calories per day out of their diet and still gains weight, they're either lying or eating shitloads of food to make up for it.
Yes I agree it is not the sole solution but it will help you out in life. Those extra calories and caffeine definitely messes you up over time. I am not sure your age range but in my 30s & 40s I really have tried to cut down on sugar and caffeine to stay in shape. Hope it gets better for you.
I hate drinking water as well. I don't feel any more hydrated by doing so, and it hasn't helped my health any. In fact, it's how I found out that "water brash" is a thing that I suffer from. I don't have the issue when I drink sodas.
I've started almost-freezing my water so it's a liquid-with-ice-chips consistency, and that has helped a little bit with the water brash & with being able to drink more. Water hasn't helped with anything else though.
Most people don’t realize that you can eat whatever you want and lose weight.
1000 calories a day in donuts will make you skinny.
5000 calories of salad a day will make you fat.
Portion control effectively and you’re allowed to eat whatever you want.
While true, not very realistic. If you eat 1000 calories of donuts, you're gonna feel hungry very soon, but it's hard to eat 5000 or even 3000 calories of pure salad to gain weight without feeling full and forcing yourself to eat more just to reach a caloric surplus. The lesson is to cut out junk food and eat healthier foods that make you feel fuller and prevent overeating in order to lose weight.
Right. They’re just examples to prove a point. It’s certainly unrealistic to eat 5000 calories of salad every single day.
The science of weight loss was cracked in the early 1900s. There is no ‘secret’. There is nothing difficult about the *concept*. It’s all about portion control. It’s just the *execution* of the concept is difficult because people just eat and eat and eat and they have zero control.
I’m saying you can eat anything you want—as long as you’re managing your calories. You don’t need to stick to a diet of salad and tofu to lose weight. Have that slice of pie, chocolate bar, and bacon cheeseburger. Just make sure by the end of the day, your calorie count is under your daily maintenance calories and you will lose weight.
People think if they eat a burger and a salad, the salad will ‘cancel that hamburger out’. You’re better off not eating that salad from a purely calorie facing standpoint. You can eat that burger. Just cut it in half if the whole thing puts you over your daily maintenance calories!
lol the fact your comment was taken literally and not to provide a point is so Reddit. You’re absolutely right btw.
I am big into working out, but also have a sweet tooth that will be the death of me. I can eat sweets all I want as long as I workout enough to create a calorie deficit.
Most people don’t realize it’s literally just calorie in-calorie out. I was fat as a kid, and once I learned this I got skinny and have been skinny ever since. You either: eat less calories or eat the same calories and workout a bunch more.
It felt like magic when i figured out it was so simple. Now meeting my caloric goals on the other hand, not as simple. But i try to run a few calories shy of my target each day to allow for the occasional indulgence without having to sweat it.
All that said, i am not a power lifter or body builder and am completely fine +/- 5-10lbs if i've fallen out of habit.
Which, in and of itself, kind of helps the person's point. If all you ate every day was half a donut, you'd probably lose weight. It'd be horrendously unhealthy, and I'm pretty sure it might be classified as anorexia. Effective, sure, but a terrible idea.
Worth noting that WHAT you eat can impact what kind of tissue you actually lose, though.
For example, if you're on a calorie deficit, high carb diet your body is more likely to cut muscle maintenance as part of its adaptation strategy.
High blood sugar cycles will promote storing unused calories to fat in that moment only to have to reconvert them back to glucose later. You'll be weaker, feel worse, and it will probably result in an inferior esthetic if that's the goal. You'll also feel hungry every time your blood sugar tanks and your body starts drastically burning fat to get more glucose.
If you eat fat, protein, or better complex carbs your body will release and process those calories at a more gradual rate and can utilize them productively as it releases them from the gut without storing them to fat.
This means better muscle maintenance and better energy levels throughout the day. Feeling better and being less hungry will result in better long term outcomes. The more stable blood sugar means your body burns fat gradually all throughout the day just to cover the caloric shortfall and not trying to support the entire body through feast or famine blood sugar levels.
Definitely true like you said that any calorie deficit diet will cut fat but they're definitely NOT equal functionally.
Yes to portions! If you can't/don't want to use scales, using the hand rule where you do a palm of lean protein, a fist of veggies, a cupped hand full for a serving of carbs, and a thumb of fats. If you REALLY need more because you are still hungry, add more veggies.
Right? My first month of calorie counting, it was astonishing to see how many little things add up.
Like, you think you're eating within your allotted calories...but then you realize you didn't count the extra vanilla cream and sugar in your coffee, or the extra mayo on your sandwich, or the half can of coke you split with your spouse, or the Oreo and goldfish you ate while cleaning up after your toddlers. And suddenly, you're at your daily calorie allotment at 12pm and wondering why you are still hungry as heck.
I love the meme where the guy is sitting at the table and the caption says "debating if I should confess to my calorie tracking app that I just ate an entire birthday cake"
2 things that finally worked for me. Buy smaller plates. Eat less food, but it looks like you're eating the same. It tricks your mind into thinking there was no change. Also quit sodas. That's 250 calories of pure sugar you're drinking with every bottle. This reduces calories going in.
Buy a bicycle and ride it everywhere. Go to the store. Go to work. Go riding just for the fun of it. The important thing us that you use this source of low impact cardiovascular exercise on a regular basis. This will increase your calories going out.
This isn't a quick and easy solution. You won't see instant results. This is a healthy way to live that year after year will give you a steady loss of weight, and greater health.
>Also quit sodas. That's 250 calories of pure sugar you're drinking with every bottle. This reduces calories going in.
"Don't drink calories" is a good quote I was told on this.
Piggybacking on this, juices and smoothies are absolutely not as healthy as one might think. Don't drink your calories applies from soda, to smoothies to sugar in your coffee.
Black coffee is an acquired taste but once you go black you don’t go back. So much easier too, just fill and sip, no messing around with whatever sweeteners and creamers may be available
Eh, I don't know about the smoothie part. I make homemade protein smoothies with greens, chia, and lots of berries. I wouldn't be able to hit my protein/nutrient targets without them.
But you definitely want to be mindful. I have one smoothie a day as a snack, you don't want to have them with every meal.
"Conscientious eating" strategies help with portion control.
I'm no expert, I read a few things when helping someone lose weight, but here they are: take bites small enough you don't have to shove food into your cheeks. Set the food/utensils down until you are done chewing and swallowing. Don't swallow until you're ACTUALLY done chewing, like until everything is a gross paste you don't want to see or think about. Then, and only then, may you take another bite.
Take your time, savor the food. It takes a while for your stomach to tell your brain that it thinks you've eaten plenty. That line is crossed long before you feel painfully full. Pay close attention to how you feel, try to get better at identifying when you've crossed the line from eating because you're actually hungry to eating because you're in the habit of eating giant portions that you don't actually need.
This is 10000% the best and most important thing. I’m 6’3, 160 pounds. I have zero self control. If I have a bag of candy that thing is gone in a night. Solution? I just don’t buy the candy. If I do get a snack, I aim for healthier alternatives like fruits/berries, nuts or crackers w dip, less artificially filling options
Being intentional about relapses. Progress is a spectrum, not a clear on and off switch.
Say you like sweets. When you don't have any ounce of discipline left, you can moderate the damage. Eating one cookie is better than eating the whole box.
You can also be proactive about sweetness relapses too: Intentionally have a cup of sugar free or very diluted hot chocolate to numb out the sweetness cravings, so you don't be temped for higher calorie items like ice cream.
This is basically my advice to people beginning their weight loss. Just change amount. That's it. Changing too much too fast is a common reason weight loss attempts fail.
One of my suppliers throws a bbq lunch every week. Every one of my coworkers eats at least two burgers/sausages/hot dogs. I have one and I’m done. And they give me the gears about “what, that’s all you’re eating?”
Eat one, and then wait for your stomach to pass the message along to your brain.
I remember years ago I read an article that interviewed a few Victoria’s Secret models asking how they stayed in shape, and every single one had the similar response - that if they wanted a piece of chocolate cake, they were going to allow themselves to have it; but it was just in moderation so they weren’t depriving themselves and going overboard.
Obviously, they have to be much more strict than the rest of us for their jobs, but that really stuck with me. Something about hearing it from someone who has to stay in shape for their career just made it seem so common sense to me and made it click.
Don't drink your calories, do drink enough water in a day, eat what you like within a calorie deficit, walk 10.000 steps. If you're just starting out, tracking your calories can be very insightful (there are plenty of apps you can use for this).
Oh, and eating the cake is healthier than being afraid to eat the cake.
And ONLY hungry. (using your thought to spark off my contribution here)
Eating can no longer be a reward mechanism for doing anything. Not even as a reward for exercise, or a getting through a hard day, or whatever.
Food can no longer be a coping mechanism for sadness or boredom either.
You HAVE to stick to this and reprogram your brain to see food as sustenance. You can still enjoy food *while you eat it* but you cannot allow yourself to seek it for any other reason than need.
You also have to learn to stop when hunger is assuaged, NOT when you literally cannot pack more in. I really struggled with this. I told myself I *should* be skinny because I only eat two meals a day of real food and I rarely snack. But when I DID eat I ate what could've been four meals worth of food. Only after I started really fixating on portion size did I realize that I could feel perfectly fine just eating 10 bites worth of food. Sure, it's less gratifying to stop so soon but everything after a cup worth of food is unnecessary.
Like you said, if you're a chronic overeater you probably just don't KNOW the difference between hunger and craving anymore. At least I didn't. I just associated them as the same thing. The truth was I rarely actually got *hungry* because I always got *cravings* first. Cravings for me mostly happened in the mouth. Pavlovian stuff.
You also basically cannot exercise yourself to weight loss if you're already fat. Marathon runners can STAY skinny while eating a lot because they're actually able to burn that many calories. A fat person on a treadmill DOES burn more calories because of the extra weight but most fat people cannot actually keep the activity up long enough for it to matter.
You *effectively* will not build significant muscle AND drop significant weight at the same time. Unless you are within like 15lbs of your goals you need to pick one. When losing weight you work to PRESERVE your existing muscle. You'll probably still lose it, but not as much as you might. If you want to drop 60lbs AND gain muscle I suggest you just accept that you drop the 60lbs first and plan on building back the muscle afterwards. Building muscles up and dropping fat are not mutually exclusive exactly but they might as well be if you're trying to lose weight on a reasonable time scale.
Just a few (a lot of?) extra thoughts from someone who lost 100lbs. If you're like me you cope by convincing yourself you feel bad because something is wrong with you. Maybe it's a disease, maybe you're just aging, maybe this is just how it is. Holy fuck, drop 100lbs and legitimately so many problems will go away. **Your problem is that you're fat and you eat bad.** Headaches? Gone. I never take painkillers anymore. Joint pain? Gone. Tired after I wake up? Gone. Lack of energy during the day? Gone. If anything, I have a problem now with having more energy than I can productively channel at times. Don't care about aspects of your appearance? That's just because you know deep inside that very little you do can address fix there being an elephant in the room. I may never actually be handsome but comparatively speaking I still feel like I've brought sexy back.
And if you're a dude, bonus points: my dick looks a solid two inches longer than it used to from being excavated out of my FUPA like archeologists came searching for dinosaur bones.
To this point, Ive heard in some cultures were obesity isnt as much as an issue, it is customary to stop eating at "80%" full because then you dont overdo it but leaves you with enough energy to keep going for the day.
1. Don't keep junk in the house. If you want it, you have to go out specifically to buy it. Laziness wins every time for me.
2. Walk. Never underestimate the power of walking. My area gets dodgy at night, so I bought a walking pad and can only watch YouTube if I'm on it.
3. Get a hobby that uses your hands. For me, this is gardening. Can't eat cake if your hands are covered in soil!
4. Focus on self-care, if you're stretched to the max, do not take on more tasks/social events. If you need an entire weekend to recharge, then so be it. I find that if I'm stressed about a situation, I'll eat emotionally.
Building a healthy lifestyle (less carbs, no fried food, avoid anything wuth high fat), calorie deficit, walk 10k steps/day
The first 3 months is really hard. After 3 months, you will get used to new habit
What helped me:
1. No nights snacks, food after 7.45/8pm in the evening until next day.
2. Wake up, if possible burn calories without food intake - like light yoga.
3. Meal prep/breakfast prep previous night so immediately after my morning workout I have HEALTHY food to eat. Really healthy food like dates, cashews, oatmeal, berries, watermelon, sprouts, freshly squeezed juices.
4. Eat healthy happy lunch by 12 pm, snacks again by 4pm and dinner by 7 pm.
5. Walk/light sports thrice a week. Stairs for 6 months, my office is on the 11th floor, it only takes 5 min for me to get there but it felt like pain in chest in beginning. Be intentional about one more floor, remember how much you want to stay fit & active.
6. Say no to lattes, drinks, outside dinners, brunches, breakfasts with friends and say yes to bowling/team sports instead with same money.
7. Consciously cut unhealthy snacks, emotions behind binge eating. Like I used to binge eat with a TV Show in night, now I binge watch only sometimes but i don't binge eat at night at all. i have relapses of course, but its a treat.
8. Reach for fruit when a sugar craving happens, protein sprouts when binge watch craving happens, a carrot when you feel tired. But not for chocolate, cake, or drinks or protein bars.
Small changes that add up over time. Switching from regular soda to diet, or from diet to sparkling water. Eating the same snacks but more nutritionally clean/ less ingredients. Making fried foods at home with the air fryer instead of getting deep fried fast food.
All those little things add up, and over time cutting them out you'll likely lose at least a few pounds with hardly any effort. Just switching from ranch dressing to mustard or just oil/vinegar can make a huge difference.
Also if you eat ketchup, don't lol. It's just acidic sugar by the spoonful.
If possible, get as addicted to your new healthy lifestyle as you are to your bad habits. Find a sport/workout you love, find easy yummy healthy meals that are more accessible and appealing to you than junk food, embrace a new hobby non-food related…
If all that fails, keep in mind having a diet rich in sugars and being obese in general is a risk factor for dementia. Diabetes sucks, but with insulin is manageable. But there’s nothing to do when the brain starts failing.
Just before you do see your Dr and get an annual physical and look into a trainer at the gym to see what is your base line and what weights, equipment should I start using.
Nutritionist to see how to cut down or wean off of.
Change your relationship with food. What changes would you like to make, how Can I wean off of… what foods I can swap without missing those cookies.
Portion control and learning to identify calories based on what's on plate. So, it's not as involved as counting every single calorie but you are able to quickly identify apprx. how many calories you are ingesting.
Lots of water.
If you are single, move to new state/city. Get new friends that are active. You need major changes in your life. Go for it.
If you are a parent raising kids...try to eat healthier and just hold the line. Raising kids will do a number on your overall health/fitness. Relax, I am not saying having kids are bad. Wait until your kids are a bit older and you have more time for yourself to get fit.
If you're starting off portion controlling and are tapering down, try to focus on low energy dense foods, which are foods you can eat a greater amount of and not really affect your calories. Typically these are your fruits and veggies, pop corn, lentils, etc.
You don't need to starve yourself, you can also use this opportunity to try new recipes and learn more about what you like.
Don't drink your calories, including shakes if possible unless you struggle with not eating enough calories. When you chew it, it's more likely to send the message to your brain that you're actually full. Take your time eating. Make sure to chew your food enough and really be present rather than distracted.
Try to change your mindset that food is fuel. It shouldn't affect your mood in the sense that it makes you happy all the time. You need to eat to sustain. You can still enjoy your food, but it helps reduce the gluttony. Find things outside of cooking and eating that make you happy/busy.
Having food ready to cook with at home so that when you are hungry, food is easily accessible. This may mean food prepping or at least marinating meats or whatever earlier so that the food is fresh.
Find something active that you enjoy. That may be running, walking, hiking, swimming... whatever is accessible, sustainable, and tolerable to do. When you make it a ritual (ie. Picking an outfit, listening to music on the way, curating a playlist or workout before and going confident to the activity, finding an enjoyable cool down like yoga or something) and associating it to something positive makes it stick even when you "don't want to". Try to find a community in those activities so that you're more likely to hang out by being active.
1. Manage your food environment. This means not having snacks readily available, but making healthy options like fruit and veg much more available.
2. Don’t cut out whole food groups. If you’re in this for the long haul, no/low carb, veganism, carnivore, Atkins, etc are all difficult to sustain for life. Find a diet that is inclusive versus exclusive.
Go slow. I'd rather be slow and get to my destination than try to go fast and burnout beforehand.
Count your calories (by weighing and measuring your food in grams on a food scale). At least for a few weeks to see how many calories are in your typical foods and to see where your maintenance calorie level is. Knowing that will allow you to adjust calorie intake to lose, maintain, or gain weight. Very easy to do this with an app like Cronometer (there are others but that's what I use).
Weigh yourself regularly. Another valuable data point that you can pair with your calorie numbers to determine your maintenance calorie amount. I weigh daily. It's like brushing my teeth. I don't put much stock in daily numbers because daily weight fluctuates a lot from water changes. But the trend is very valuable. I use Happy Scale app to track this. It provides moving averages which is a better measure than daily readings. If I notice the trend is going in a direction I don't want, then I make adjustments to my food intake.
Eat the foods you enjoy. All foods can fit. No food is good or bad (unless you're allergic, then it's bad for you). Some foods are more nutritious than others, but we don't eat just for survival. Some foods bring enjoyment or remind us of our culture. That's valuable in my mind. You can find different ways to make those types of foods more nutritious, if you want. You don't have to do a complete overhaul of your diet, unless your diet is complete shit currently (and you'd know this). You may want to improve your diet quality by doing something like adding more fruits and vegetables for micronutrients and to feel better.
I'm \~200lbs down from my heaviest. Re-gained \~100lbs during COVID years. Have now re-lost that 100+lbs.
Change the way you approach feeding yourself. I say it like that intentionally. Don't follow a diet. Don't starve yourself. Actually change *how* you're feeding yourself and change it permanently. Whatever you decide to do, make sure you're feeling full or you'll eventually relapse into the old eating style that caused you to ask this question.
What worked for me is fasting during the first half of the day and then eating between 2pm-9pm. When I'm eating, I'm adding a lot of volume from veggies. This fills you up. I'm getting protein from chicken breast, salmon, tofu, chick peas, and occasionally other seafood. I eat a lot of red lentil pasta because it fills me up too and has a lot of additional protein. I usually have one pint of Halo Top every day. 300 calories for the pint depending on which flavor, and it satisfies any cravings for sweets that you might have.
Last December I was 198lbs at 6' tall as a 31M. Today I'm 163lbs. I've made no other changes.
Throw away diet plans. Instead of focusing on calorie count or nutrient intake, try to form a healthier relathionship with food. Eat because it fuels and supports your body. Learn your natural hunger and craving cues. Eat to support your vessel and general wellbeing.
Dont just eat to eat. Dont just eat out of habit or feeling. Dont just eat out of custom, cultural norm, or politeness. Dont just eat to be in the clean plate club. Dont just eat because it tastes good and gives you satisfaction (although do eat and celebrate tasty diverse foods). Eat mindfully and with intention.
Transform what food can do for you. Transform what food means to you. Transform how food is being used to support your time in this form.
Sometimes, your nutrition is a red herring as its a symptom not a cause.
If you eat your feelings all the nutrition and exercise advice in the world won't be able to help you reach your goals.
If this is the case, you have to work on an inability to regulate emotions without food, rather than anything in particular about eating or moving. This can range from boredom eating, to some eating disorders. The solution to boredom eating for example isn't to learn about calories, or eating more satiating foods, or getting your 10k steps in, but to become more comfortable being bored.
A similar idea might be sensory seeking behaviours. Though, the solution here is more complicated. It's difficult to remove "I want this sensation in particular" when you're say autistic, or have OCD. But there are coping strategies such as delaying, maybe we can agree to have the thing every other day instead of every day, or something.
I went from 130 to 200 lbs within 18 months. First time ever being above 150. I then went from 205 to 145 lbs within 6 months.
Find healthy alternatives. That's my piece of advice.
Like Phili cheese steaks? Fry up some onions, tofu, and pickled jalapeños with provolone.
Enjoy in n out burgers? Order it with lettuce bun instead of a bread bun.
Do you drive to the store that's under a 10 minute drive? Walk there to buy groceries instead. Carry everything back would force you to buy smaller items because of this.
The more you can find healthy alternatives, the more likely you are to sustain a healthy lifestyle.
Find a way to get moving every day. If you decide to get a gym membership, don’t overwork yourself or else you’ll never want to go back. Nobody is telling you that you have to be able to sprint on a treadmill for a full hour every day at 5 in the morning.
For sustainable weight loss, keep it simple and doable. Focus on eating more whole foods like veggies, fruits, lean proteins, and whole grains. Drink lots of water, and try to cut back on sugary drinks and snacks. Get moving in a way that you enjoy, whether it’s walking, dancing, or playing a sport. Consistency is key, so find a routine that fits your lifestyle. And don’t stress about slip-ups—just get back on track and keep going. Remember, it's a marathon, not a sprint.
Only the truth.
DIETS DON'T WORK!
Sure.. you lose a lot of weight while you're on them. What happens when you reach the desired weight? You go off of it and regain it all back. Usually with extra.
STOP THE DIETING CRAP!
Change the way you see food. Change the way you eat to a healthy and rounded diet. Moderate your intake.
Real changes become habits, and they stick.
You don't diet, learn to eat properly for life.
I got into more physical activity I enjoy like weight lifting, calisthenics, and running so I burn a lot more calories which helps keep weight off. Also I avoid drinking my calories and primarily cook at home. I eat out once, sometimes, twice a week. I lost 75lbs and have kept it off pretty easily. I don’t even think about it anymore, everything I did to lose the weight is just habit now.
16hour fasting for health reasons , and the easiest diet to live the rest of your life is a whole food diet. Then for weight loss it's very simple calories in calories out. Basically don't eat so much never stuff yourself.
It depends. There are different reasons why people gain weight.
One of the reasons is because they don't have a good understanding of what foods are calorie dense. If this is you, download an app like chronometer to get some baseline understanding of how much calories you need vs how much you eat.
I had signed up for a grappling competition and wanted to see what a small weight cut would feel like. I tracked my calories for a few months in order to ensure I would be the proper weight come competition day. I remember being shocked at just how bad some foods were for me and how satisfying it could be to eat large quantities of homemade meals.
After the competition I never really gained much weight back because I kept all that knowledge.
For me it was Eat less , eat healthy meats , cut out potato products , eat more veggies , move around more , drink water , drink fruit juice . healthy bowel movements , sourdough bread . I’m not a snacker , exerciser or a walker , but just not sitting for longer periods has me losing 4 kilo this last few months . I’m not a diet follower as I lose interest . So I feel good about this journey I’m on 😁
Track your calories for a short time, even a few days, using a high-quality app like cronometer. A lot of people say “I can’t lose weight!” But they are mainlining peanut butter by the spoonful or eating way more than they thought they were. Although there may be other factors at play like hormones, genetics, etc., the vast majority of weight control is calories in, calories out.
Step 1: Get into calories math. Step 2: Learn to cook less of them.
Babystep 2.000001: Sod Soda; have sugarfree tea.
If sweets chocolate or other calories bombs, you love, are on sale: Know a place *outside* your home, to store them.
Eat what you want, add what you need.
If you want a cookie, pair it with a bit of yoghurt and a piece of fruit. Stops you from eating the whole packet and you don't feel like you're missing out.
Also, learning about the food you eat. Before I got interested in nutrition, I had no idea how many calories were in food and I think the average person is in the same boat.
Use a food logging app like Myfitnesspal --- and log everything you want to eat that day. Make sure you are at or under the calorie counts the app says for your desired weight loss goal. Then **ONLY** eat what you've logged.
Also, if you really want to eat something bad for you, say Hagen Daz ice cream eat a small portion of the actual item. Do not get a "healthier" version.
Finally, drink lots of water. Often when we think we're hungry, we are actually thirsty.
Portioning. Dividing bigger meals you would normally chow down quicker into half for now and half for 2-4 hours later. Letting the food settle makes a big difference in how hungry you feel, so its much easier to eat a lot all at once, but if you give it half an hour you’ll feel better.
Also weight training / walking is amazing to increase your daily TDEE and the extra muscle will couple with your walks as you’re retaining bodyweight but in the form of lean mass rather than fat.
Protein, fiber, protein to calorie ratio ( 10g per 100cals ), high volume low calorie foods. Figure out which of your favorite fast food places can fit your daily macros or caloric needs as long as its below your TDEE ( Total daily energy expenditure aka the total calories you need per day ).
A lot of it definitely comes down to discipline. That’s the most important fact to remember, without understanding this you won’t really sustain anything.
Working out will help with the eating since typically you would want your work in the weight room to actually be effective.
Figure out your calories. Then figure out how to sustainably stay under them. If that's a weekly deficit do it. If that is daily do it. And you need to understand that whatever you're doing it's forever. If that means cutting out things you love they're gone. If that means keeping foods you love just smaller portions then you're keeping those portions forever. Whatever you do make a long term plan beyond lose weight. Because that's not much of a plan.
I decided from the jump that I was going to track my calories until I die. I log them all first thing in the morning. Then all day I only eat what is logged. Been doing it for 3 years and it's the only way I can maintain my 85lb loss.
I kept having to remind myself that to BE different, I had to DO different. The reality of it being a lifestyle change and not just a diet with fitness routines until you're not fat anymore. Mentality is everything. You are rewiring your brain, it's detrimental. Took so much for me. To seek therapy and self development hobbies, pursue other coping habits. Fasting routines helped me and still does because it's radically helped change my palate with the foods I used to binge. It forced my brain to see food as nutritional sustenance and not void filler.
1) Exercise - Even just getting in the habit of a daily 30-min walk (start with 15, gradually work up to more). It should feel easy-ish so don't do too much too quick. Build a routine
2) Drink lots of water. If you feel snackish, have a glass of water first. Then if you're still hungry after that, have a snack!
3) If craving sweets, make healthy swaps like an apple or berries instead
4) Don't cut everything all at once. Gradually swap processed snacks for fruit and veggies over the course of a few months
5) Protein & veggies - Your meals should be mostly veggies, and good protein on the side. Make sure to eat protein for every meal to stay full and balance blood sugar. Lean chicken, beans, spinach, tofu, fish, red meat OK occasionally.
6) Portions - Eat slowly. Don't try to clear your plate or push through fullness. GRADUALLY make your meals smaller.
Optional: Track your calories for a week or two- this is like budgeting. This'll help you see where most of your calories are coming from and where you could cut down on things you don't notice OR how you can add exercise. Weight loss comes from calorie deficit (~500 cal/day deficit is sustainable)
TLDR-
Water. Fruits & veggies. Exercise. Make small changes over time.
You got this!
i had a thought.. "what if i change my diet to a clean diet to see if that affects my cellulite"-- because when i would look at pictures from the 1900's-1970's everyone was skinnier, their skin seemed to look more glowy/healthy, but also ate some pretty good food with still not being large.
**eat clean!** i found the classic diet to be best (for me): no sugar, only water- no sodies, fresh (frozen) fruits/veggies, grilled meats (red meat \~ once a week), no bread/low carbs, **no alcohol.** the mediterranean diet is pretty delicious. it does take some time for this type of new food habit to form, so give yourself some grace. i began to look at groceries stores a lot more differently after about a year of changing my diet; all the food and snack food we eat is awful for you.
taking walks is still a form of exercise, but make sure you keep moving and chose an exercise that keeps you interested.
have a goal and stick to it. the big flashy ways to lose weight never stuck for me. consistency is key.
Edit: grammar
Pick a meal and don’t eat it anymore. Any of them. Breakfast or lunch is easiest. Eventually get to one meal a day and you will go down to your optimal weight in no time.
Be consistent. Take the slow and steady path. A 300-500 calorie deficit done for 3-6 months is much more effective than a 1000 calorie deficit done for 3-6 weeks.
Don't go from 0 to 100 immediately. Small steps are better long term and more sustainable than cutting out all the shit immediately, a big caloric deficit, and big exercise goals all at once.
Start small and work your way up. Eventually to keep that weight off you need a lifestyle change, which helps if you make incremental changes and ingrain those first.
Avoid anything with added sugar. Nothing in your coffee, no soda, no juice. If you can do your liquids like that, start seriously taking out anything with added sugar in all the foods. You’ll have to check every label. Orange chicken sauce? Shit ton of sugar. “Healthy” yogurt? Shit ton of sugar. You’ll be surprised how it’s in everything and it does nothing but add pointless calories to your diet (and it’s so so addictive).
The slow carb diet works amazingly well. Basically eat protein, beans, and veggies for 6 days a week and allow yourself 1 crazy cheat day a week. After a couple of weeks the weight starts melting off. The reason it's sustainable is that whenever you have a craving just focus on that cheat day coming up. After that cheat day you've pigged out so much you want to go back to the diet.
I've always liked meat and I see no problem cutting out sugars and carbs.I mostly eat eggs dairy meat avocado,tomatoes,cucumbers,bell peppers and zucchinis and other vegetables that grow over soil low carb.. sometimes berries and nuts mainly almonds.I have managed to stay on it for over a year lost more than 20kg excercise 3 times a week in the gym and 2 3 times half an hour running around 5km in the summer.
For anyone trying to loose weight id suggest low carb and eat salt to avoid electrolyte imbalance.
Not eating carbs and sugars and eating primarily protein and fats reduces your appetite.Dont worry if you achieve ketosis or not.. eat at the beginning as much as you like then steadily decrease portions to feel satieted but not hungry.Avoid hydrogenenated fats and seed oils.olive,butter and even pig fat is ok.
Do not avoid fat because in couple of weeks it will become your primary source of energy.Drink plenty of water and pay attention to your cholesterol levels and kidneys .. low carb promotes kidney stones.But so far I've had couple "sand" peed in the morning and thats it ...
Wish you luck :)
Need to pick a strategy you can stick to for a long period of time. Also, not eating at home after say 8:30 PM helps. Think about what you are putting into your body, and remind yourself that it is temporary but the impact is long term. You deserve better ingredients and nutrition in your body
20-100 crunches every morning , crunches not sit ups ,it tones up your abdomen . If you can make it a daily habit , you will start building up to a higher number with each day and it becomes compounding. You will want to add in push ups or leg lifts or supine bicyclists eventually. You dont need to go all crazy and ham on it. Also try cooking from scratch, cut out alcohol and eat smaller more frequent meals/snacks. Big meals are like a traffic jam to your gut but small meals are like a steady light flow of traffic. Also drink plenty of water when eating to help you feel fuller faster . If you need some flavor for your water, make a pitcher of lemon and cucumber water and keep it in the fridge. But if you have to eat out at a fast food restaurant order the junior/kids meals don’t let your eyes be bigger than your stomach or just order a burger but skip the fries and dont get a soda. not because of the sugar but at most fast food places the bathrooms are cleaner than the ice machine. Which leads to most people not digesting their meal before they are doing the hundred yard dash to the bathroom. Running the brown mile and your stomach is empty then you’re hungry again in less than an hour.
There is no such thing as '***a*** diet', it's not a temporary endeavor, it's a permanent lifestyle change. Anyone who plans to 'go on a diet for some weeks/months' and then go 'back to normal' has already failed and will regain whatever weight they lost.
Working out- Progressive Overload, when working out lower body, make sure it feels like you’re separating from the ground, going up. When working out, upper body, plenty of reps instead of progressive overload. (Depending on your goals)
Eating- stop diets. Eat as healthy as you can and make that your goal. Your food should not be a diet. Your food should be what you eat every single day. A diet is basically how you should be eating everyday, is what I’m saying.
Cardio- depending on your goals, HIIT is your best bet. A good 30-45 mins is good for your health. My goal is to gain weight and muscle. So I won’t need to do as much HIIT. If I was losing weight, while gaining muscle, I’d do HIIT twice a week.
Consistency. Consistency. Consistency. Choose a schedule and stick to it, NO MATTER WHAT! Consistency is truly the only best advice to get you the results you want. Combine all four of these and you’ll see results in a month. Keep going and before you know it, you’ll be on your way to creating your own body goals. ☺️
Stop eating after dinner. No snacks. I did dinner at 5:30 and no breakfast until 10am for 5 months, lost 30lbs. It's stayed off, but I don't eat after dinner, and now I have an omelette at 7:30a.m.
Biggest thing was becoming aware of calories, eating carrots and peanut butter out carrots and hummus instead of high calorie breakfasts really helped start shedding the weight.
That was my experience.
Win breakfast and lunch. If you eat healthy and effectively for the first two meals, then when dinner comes around you have like 1200 calories to use.
It makes it so you can enjoy dinner, and not feel like you’re torturing yourself. Makes it difficult to go over calories, because you have so many to spare.
Walking. It gets me out of the apartment and away from food. I'm bad about bored eating, but if I start feeling like that, I'll go for a walk. Also, depending who else is in your house with you, only buy what you need. I don't buy sugary foods or much processed food. If it's not in the house, I can't eat it.
Keep moving. No one loses weight sitting around. Quit soda/sugar. Add as many vegetables (that grow above ground) as you can to your diet. Water as main drink.
I lost 50 pounds on the 4/3 diet. 4 days a week you eat healthy 3 days you eat what you want. So Monday thtough Friday is the 4 and Fri through Sun is the 3.You loose weight slower but it stays off and the diet is sustainable. Too many diets fail because the body is denied what it is used to eating. If I have a craving for say pizza or a cookie I say I will have it on Saturday. Sometimes.
Keep added sugar to a minimum and don't consume a lot of it ay once. It typically spikes blood sugar, which then tells your body you have excess energy and causes it to store fat. Keep alcohol consumption to a minimum in frequency and quantity.
Create a new habit and stick with it.
I second portion control. Small meals, and don't eat past a certain time. You can still eat a variety of foods because you're not cutting things out. If you pair portion control with healthier food choices and increasing water and fiber intake, it works way better.
When in Hungary I think about what other parts of my senses might be needing attention, maybe I need a change of scenery or to listen to something calming. The book that changed everything for me is “Mindful Eating” by Jan Bays
Begin and continue to eat right, control your portions and exercise. I know it easier said than done but I've been doing it and so far it is working. Every once in a while, the cravings come but I fight and say no.
Regular meal times, fast after 6.
At least 40 min of steady exercise like walking running biking every day.
Incorporate beans and lentils, I make fritters and eat them in wraps with cabbage, cucumber, tzatziki and chili sauce. Another common meal is like a classical greek salad + whole wheat bowtie or spiral pasta + more red vinegar and olive oil dressing + more garlic. You eat a lot of veg this way, very nourishing and calming.
For treats, make frappès in your blender. Definitely freeze the milk not the coffee, which should be fresh from your apparatus. I freeze the milk in an ice cream box, then put it in a bread bag and bash it into small pieces. Use sweetener, it works better with cold, sour and carbonated drinks.
People tend to make drastic changes in hopes the habit will stick. Instead of dropping all snackfoods, sodas, etc all at once, instead people have shown to make progress with small changes.
First drop the caloric dense drinks like soda and juices. If that is tough to maintain, try to eliminate just soda at first. If that is too tough, try to limit soda to just one a day. Continue to reduce the task until it is a sustainable change. Then build off it. You'd be surprised how much progress can be made in a year by doing this.
Eating whatever you want but making sure the total calories you take in are less than the amount you burn daily would be a great first step in the right direction.
Also, as other people said, try to substitute most of your drinking with water, that's an easy way to be more healthy, take less calories in and actually quench that thirst for real (lots of sodas are designed to be addictive and not completely get rid of your thirst)
Eat healthier food options. Foods high in nutrition versus high in sugar.
I think listening to your body is important, but also hard. My body tells me it needs dairy and I love ice cream and have it too, but a little less than I used to. Sometimes I want ice cream and can satisfy that craving with yogurt. Sometimes. 😆
Intermittent fasting.
Pick your 6-8 hour window in which you eat and rock with it.
Got a nutrition background and all the tricks”tricks” are non comparable to it. Everytime I stray away I pay a price.
Too many temptations for a species not used to abundance of food.
I lost 40 lbs in around 4 months due to the below:
Get the app "My Fitness Pal" and start tracking calories. This also includes buying a scale to weigh food. It's not hard to do and only takes a few extra seconds before eating. You can log your food in the app while you eat. Calorie intake is the only way to lose weight. Have a weekly weight in and don't miss one. This will hold you accountable. Also, it's okay to have a meal here and there and a high calorie day once a week or so.
I have a very easy meal routine that's been working well.
I had to learn about the foods I was eating. A food journal app was incredibly helpful.
I learned that oil and fat are incredibly high in calories and very hard to “intuitively” eat the right amount. I am very cautious with things like salad dressing and butter on bread.
Animal products are next on calorie density. Reducing the quantity of animal products in a meal and being careful about quantity of meat, cheese etc allowed me to balance my cravings better.
Nuts and seeds are also super calorie dense. Really, really dense. So a salad with a creamy dressing, seeds and nuts can easily be more calories than a small personal size cheese pizza.
Carbohydrates like potatoes, rice and bread are high in calories although not as dense as animal products. I am having difficult with this as they are also bad for diabetes and I crave baked goods.
Fruit has a lot of sugar. And also fibre. But sugar!!! Makes it next on the density list.
And then most vegetables are at the bottom of the list. Most, not all (looking at you avocado). Aside from a few problem veggies, it’s possible to eat huge volumes of plain veggies without consuming calories.
Once you start learning where the hidden calories are in your diet, you can start making choices that are right for you. When I was actively tracking, I realized I could have a fast food burger. I just couldn’t have fries and a soda unless I’d done a big work out.
You can also start tracking physical activity - most of us move way less than we think. I found a lot of success in tweaking my commute to incorporate walking before and after work and it helped hugely with focus and mood. I started bike commuting as well once I move closer to the office. I try to avoid fully sedentary days, although sometimes a body just needs to rest and that is ok.
In terms of sustaining weight loss, increase physical activity especially physical activity in the “lift heavy shit” category. Apparently muscle mass impacts metabolism. I did not do this.
And don’t loose weight too fast unless you are prepared to maintain rigorous dietary and fitness changes for the rest of your life. Loosing too quickly slows the metabolism and makes loosing weight in the future harder. Ask me how I know.
It's weight loss advice, not just dietary.
The simplest answer is burn more than you eat. That's calorie deficit and leads to weight loss. Other factors such as portion control, nutrients etc impact also.
Pretty easy. 10k steps, lift with progressive overload 2-3x a week, eat mostly whole foods that amount to 1 gram of protein per pound of body weight (or goal body weight if you’re obese), and maintain a calorie deficit.
If my limited experience has any value, banning alcoholic drinks. This is what made the biggest (no pun intended) difference in my case. That and not feeling like shit in the morning.
Whatever it is, it has to be something you could do for the rest of your life or it won’t work. (96% of diets fail for this reason) It really comes down to manageable lifestyle changes. And I’ve read a bunch of good ones so far!
Take Zepbound!! It’s working for me!! Dr. told me I should expect to be on it for life, and I’m very grateful for that.
FINALLY—SOMETHING THAT WORKS WITHOUT CONSTANT OBSESSION!!!!!
Changing bad habits. It's far more sustainable than fad diets. Portion control.
something as simple as switching all drinks to water could save thousands of calories without much effort and do wonders for your health/weight
$7.99 for a 12 pack of Cokes last week. 3 a day \* 365 days \* 66.58cents each = $729.09 per year. You'll save a boatload of cash, even if no weight loss. (And . . . for me . . . I typically associate Cokes with Candy/Chips so . . . here's hoping on the weight loss as well.)
3 cokes a day? 600 calories from soda/sugar water a day?x365? Idk how in the hell you couldn't lose weight.
Absolutely detested water and drank nothing but coffee drinks in the morning and sodas up until bedtime. 4 years ago i lost the sodas, cut back on the coffee, and drink water the rest of the time (once in a while I crave a soda but can’t get more than 2 drinks down before it’s too much). I literally have an “emotional support bottle” and drink all day every day, even between sips of coffee. Have only gained weight these 4 years, and have felt no healthier overall. Not the miracle folks make it out to be.
Water is literally zero calories.
Sometimes people who cut soda and other sugary drinks (alcohol included) will unintentionally get that sugar craving from a different source. You might not realize you’re even doing it. Not saying this happened to you by any stretch, just a thought.
Gonna wager that if someone cuts 2000+ calories per day out of their diet and still gains weight, they're either lying or eating shitloads of food to make up for it.
Yes I agree it is not the sole solution but it will help you out in life. Those extra calories and caffeine definitely messes you up over time. I am not sure your age range but in my 30s & 40s I really have tried to cut down on sugar and caffeine to stay in shape. Hope it gets better for you.
I hate drinking water as well. I don't feel any more hydrated by doing so, and it hasn't helped my health any. In fact, it's how I found out that "water brash" is a thing that I suffer from. I don't have the issue when I drink sodas. I've started almost-freezing my water so it's a liquid-with-ice-chips consistency, and that has helped a little bit with the water brash & with being able to drink more. Water hasn't helped with anything else though.
Most people don’t realize that you can eat whatever you want and lose weight. 1000 calories a day in donuts will make you skinny. 5000 calories of salad a day will make you fat. Portion control effectively and you’re allowed to eat whatever you want.
While true, not very realistic. If you eat 1000 calories of donuts, you're gonna feel hungry very soon, but it's hard to eat 5000 or even 3000 calories of pure salad to gain weight without feeling full and forcing yourself to eat more just to reach a caloric surplus. The lesson is to cut out junk food and eat healthier foods that make you feel fuller and prevent overeating in order to lose weight.
Right. They’re just examples to prove a point. It’s certainly unrealistic to eat 5000 calories of salad every single day. The science of weight loss was cracked in the early 1900s. There is no ‘secret’. There is nothing difficult about the *concept*. It’s all about portion control. It’s just the *execution* of the concept is difficult because people just eat and eat and eat and they have zero control. I’m saying you can eat anything you want—as long as you’re managing your calories. You don’t need to stick to a diet of salad and tofu to lose weight. Have that slice of pie, chocolate bar, and bacon cheeseburger. Just make sure by the end of the day, your calorie count is under your daily maintenance calories and you will lose weight. People think if they eat a burger and a salad, the salad will ‘cancel that hamburger out’. You’re better off not eating that salad from a purely calorie facing standpoint. You can eat that burger. Just cut it in half if the whole thing puts you over your daily maintenance calories!
lol the fact your comment was taken literally and not to provide a point is so Reddit. You’re absolutely right btw. I am big into working out, but also have a sweet tooth that will be the death of me. I can eat sweets all I want as long as I workout enough to create a calorie deficit. Most people don’t realize it’s literally just calorie in-calorie out. I was fat as a kid, and once I learned this I got skinny and have been skinny ever since. You either: eat less calories or eat the same calories and workout a bunch more.
It felt like magic when i figured out it was so simple. Now meeting my caloric goals on the other hand, not as simple. But i try to run a few calories shy of my target each day to allow for the occasional indulgence without having to sweat it. All that said, i am not a power lifter or body builder and am completely fine +/- 5-10lbs if i've fallen out of habit.
I'm pretty sure to reach 5000 calories in lettuce in one sitting would kill a human being.
1000 calories in donuts is half a donut.
Which, in and of itself, kind of helps the person's point. If all you ate every day was half a donut, you'd probably lose weight. It'd be horrendously unhealthy, and I'm pretty sure it might be classified as anorexia. Effective, sure, but a terrible idea.
Worth noting that WHAT you eat can impact what kind of tissue you actually lose, though. For example, if you're on a calorie deficit, high carb diet your body is more likely to cut muscle maintenance as part of its adaptation strategy. High blood sugar cycles will promote storing unused calories to fat in that moment only to have to reconvert them back to glucose later. You'll be weaker, feel worse, and it will probably result in an inferior esthetic if that's the goal. You'll also feel hungry every time your blood sugar tanks and your body starts drastically burning fat to get more glucose. If you eat fat, protein, or better complex carbs your body will release and process those calories at a more gradual rate and can utilize them productively as it releases them from the gut without storing them to fat. This means better muscle maintenance and better energy levels throughout the day. Feeling better and being less hungry will result in better long term outcomes. The more stable blood sugar means your body burns fat gradually all throughout the day just to cover the caloric shortfall and not trying to support the entire body through feast or famine blood sugar levels. Definitely true like you said that any calorie deficit diet will cut fat but they're definitely NOT equal functionally.
Yes to portions! If you can't/don't want to use scales, using the hand rule where you do a palm of lean protein, a fist of veggies, a cupped hand full for a serving of carbs, and a thumb of fats. If you REALLY need more because you are still hungry, add more veggies.
I heard it phrased "Any temporary change you make will yield temporary results."
Use a calorie counting app and don't lie to it. It will show you where you're doing wrong.
Right? My first month of calorie counting, it was astonishing to see how many little things add up. Like, you think you're eating within your allotted calories...but then you realize you didn't count the extra vanilla cream and sugar in your coffee, or the extra mayo on your sandwich, or the half can of coke you split with your spouse, or the Oreo and goldfish you ate while cleaning up after your toddlers. And suddenly, you're at your daily calorie allotment at 12pm and wondering why you are still hungry as heck.
I love the meme where the guy is sitting at the table and the caption says "debating if I should confess to my calorie tracking app that I just ate an entire birthday cake"
Yes also don’t snack and cut out sugar fast food and pop.
2 things that finally worked for me. Buy smaller plates. Eat less food, but it looks like you're eating the same. It tricks your mind into thinking there was no change. Also quit sodas. That's 250 calories of pure sugar you're drinking with every bottle. This reduces calories going in. Buy a bicycle and ride it everywhere. Go to the store. Go to work. Go riding just for the fun of it. The important thing us that you use this source of low impact cardiovascular exercise on a regular basis. This will increase your calories going out. This isn't a quick and easy solution. You won't see instant results. This is a healthy way to live that year after year will give you a steady loss of weight, and greater health.
>Also quit sodas. That's 250 calories of pure sugar you're drinking with every bottle. This reduces calories going in. "Don't drink calories" is a good quote I was told on this.
Piggybacking on this, juices and smoothies are absolutely not as healthy as one might think. Don't drink your calories applies from soda, to smoothies to sugar in your coffee.
Sugary coffee has been my biggest struggle. I’ve quit pop, juice, smoothies and everything else though
Black coffee is an acquired taste but once you go black you don’t go back. So much easier too, just fill and sip, no messing around with whatever sweeteners and creamers may be available
Eh, I don't know about the smoothie part. I make homemade protein smoothies with greens, chia, and lots of berries. I wouldn't be able to hit my protein/nutrient targets without them. But you definitely want to be mindful. I have one smoothie a day as a snack, you don't want to have them with every meal.
I wish I lived in a walkable city so bad. I love to walk and bike but I would get killed here lol.
Same I have to walk in a circle in my neighborhood if I want to walk😂
"Conscientious eating" strategies help with portion control. I'm no expert, I read a few things when helping someone lose weight, but here they are: take bites small enough you don't have to shove food into your cheeks. Set the food/utensils down until you are done chewing and swallowing. Don't swallow until you're ACTUALLY done chewing, like until everything is a gross paste you don't want to see or think about. Then, and only then, may you take another bite. Take your time, savor the food. It takes a while for your stomach to tell your brain that it thinks you've eaten plenty. That line is crossed long before you feel painfully full. Pay close attention to how you feel, try to get better at identifying when you've crossed the line from eating because you're actually hungry to eating because you're in the habit of eating giant portions that you don't actually need.
The battle is won or lost at the supermarket.
This is 10000% the best and most important thing. I’m 6’3, 160 pounds. I have zero self control. If I have a bag of candy that thing is gone in a night. Solution? I just don’t buy the candy. If I do get a snack, I aim for healthier alternatives like fruits/berries, nuts or crackers w dip, less artificially filling options
No offense but if you're 6'3, 160 I think you can afford to have the calories from a bag of candy. Maybe even a ham sandwhich before bed.
Not true for me. I get all healthy food at the store but order fast food the next day.
Being intentional about relapses. Progress is a spectrum, not a clear on and off switch. Say you like sweets. When you don't have any ounce of discipline left, you can moderate the damage. Eating one cookie is better than eating the whole box. You can also be proactive about sweetness relapses too: Intentionally have a cup of sugar free or very diluted hot chocolate to numb out the sweetness cravings, so you don't be temped for higher calorie items like ice cream.
eat what foods you want but eat less of it. no low carb, no keto. eat the food you usually eat, just less of it.
This is basically my advice to people beginning their weight loss. Just change amount. That's it. Changing too much too fast is a common reason weight loss attempts fail.
One of my suppliers throws a bbq lunch every week. Every one of my coworkers eats at least two burgers/sausages/hot dogs. I have one and I’m done. And they give me the gears about “what, that’s all you’re eating?” Eat one, and then wait for your stomach to pass the message along to your brain.
I remember years ago I read an article that interviewed a few Victoria’s Secret models asking how they stayed in shape, and every single one had the similar response - that if they wanted a piece of chocolate cake, they were going to allow themselves to have it; but it was just in moderation so they weren’t depriving themselves and going overboard. Obviously, they have to be much more strict than the rest of us for their jobs, but that really stuck with me. Something about hearing it from someone who has to stay in shape for their career just made it seem so common sense to me and made it click.
This reminds me of something my friend used to say: "Eat only when you're hungry, stop when you're full"
Be too busy to eat.
The adderall diet
Also that.
Don't drink your calories, do drink enough water in a day, eat what you like within a calorie deficit, walk 10.000 steps. If you're just starting out, tracking your calories can be very insightful (there are plenty of apps you can use for this). Oh, and eating the cake is healthier than being afraid to eat the cake.
Love this take, well said.
Eat when you are hungry (its also important to know what really hunger is, listen to your stomach not your eyes).
And ONLY hungry. (using your thought to spark off my contribution here) Eating can no longer be a reward mechanism for doing anything. Not even as a reward for exercise, or a getting through a hard day, or whatever. Food can no longer be a coping mechanism for sadness or boredom either. You HAVE to stick to this and reprogram your brain to see food as sustenance. You can still enjoy food *while you eat it* but you cannot allow yourself to seek it for any other reason than need. You also have to learn to stop when hunger is assuaged, NOT when you literally cannot pack more in. I really struggled with this. I told myself I *should* be skinny because I only eat two meals a day of real food and I rarely snack. But when I DID eat I ate what could've been four meals worth of food. Only after I started really fixating on portion size did I realize that I could feel perfectly fine just eating 10 bites worth of food. Sure, it's less gratifying to stop so soon but everything after a cup worth of food is unnecessary. Like you said, if you're a chronic overeater you probably just don't KNOW the difference between hunger and craving anymore. At least I didn't. I just associated them as the same thing. The truth was I rarely actually got *hungry* because I always got *cravings* first. Cravings for me mostly happened in the mouth. Pavlovian stuff. You also basically cannot exercise yourself to weight loss if you're already fat. Marathon runners can STAY skinny while eating a lot because they're actually able to burn that many calories. A fat person on a treadmill DOES burn more calories because of the extra weight but most fat people cannot actually keep the activity up long enough for it to matter. You *effectively* will not build significant muscle AND drop significant weight at the same time. Unless you are within like 15lbs of your goals you need to pick one. When losing weight you work to PRESERVE your existing muscle. You'll probably still lose it, but not as much as you might. If you want to drop 60lbs AND gain muscle I suggest you just accept that you drop the 60lbs first and plan on building back the muscle afterwards. Building muscles up and dropping fat are not mutually exclusive exactly but they might as well be if you're trying to lose weight on a reasonable time scale. Just a few (a lot of?) extra thoughts from someone who lost 100lbs. If you're like me you cope by convincing yourself you feel bad because something is wrong with you. Maybe it's a disease, maybe you're just aging, maybe this is just how it is. Holy fuck, drop 100lbs and legitimately so many problems will go away. **Your problem is that you're fat and you eat bad.** Headaches? Gone. I never take painkillers anymore. Joint pain? Gone. Tired after I wake up? Gone. Lack of energy during the day? Gone. If anything, I have a problem now with having more energy than I can productively channel at times. Don't care about aspects of your appearance? That's just because you know deep inside that very little you do can address fix there being an elephant in the room. I may never actually be handsome but comparatively speaking I still feel like I've brought sexy back. And if you're a dude, bonus points: my dick looks a solid two inches longer than it used to from being excavated out of my FUPA like archeologists came searching for dinosaur bones.
Mine is eat until I don't feel hunger, not until I'm full.
To this point, Ive heard in some cultures were obesity isnt as much as an issue, it is customary to stop eating at "80%" full because then you dont overdo it but leaves you with enough energy to keep going for the day.
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Weighing myself daily keeps me from being delusional lol
1. Don't keep junk in the house. If you want it, you have to go out specifically to buy it. Laziness wins every time for me. 2. Walk. Never underestimate the power of walking. My area gets dodgy at night, so I bought a walking pad and can only watch YouTube if I'm on it. 3. Get a hobby that uses your hands. For me, this is gardening. Can't eat cake if your hands are covered in soil! 4. Focus on self-care, if you're stretched to the max, do not take on more tasks/social events. If you need an entire weekend to recharge, then so be it. I find that if I'm stressed about a situation, I'll eat emotionally.
I didn’t know what a walking pad was so I looked it up. Thank you for sharing!! You have some great tops that I will implement!!!
Building a healthy lifestyle (less carbs, no fried food, avoid anything wuth high fat), calorie deficit, walk 10k steps/day The first 3 months is really hard. After 3 months, you will get used to new habit
What helped me: 1. No nights snacks, food after 7.45/8pm in the evening until next day. 2. Wake up, if possible burn calories without food intake - like light yoga. 3. Meal prep/breakfast prep previous night so immediately after my morning workout I have HEALTHY food to eat. Really healthy food like dates, cashews, oatmeal, berries, watermelon, sprouts, freshly squeezed juices. 4. Eat healthy happy lunch by 12 pm, snacks again by 4pm and dinner by 7 pm. 5. Walk/light sports thrice a week. Stairs for 6 months, my office is on the 11th floor, it only takes 5 min for me to get there but it felt like pain in chest in beginning. Be intentional about one more floor, remember how much you want to stay fit & active. 6. Say no to lattes, drinks, outside dinners, brunches, breakfasts with friends and say yes to bowling/team sports instead with same money. 7. Consciously cut unhealthy snacks, emotions behind binge eating. Like I used to binge eat with a TV Show in night, now I binge watch only sometimes but i don't binge eat at night at all. i have relapses of course, but its a treat. 8. Reach for fruit when a sugar craving happens, protein sprouts when binge watch craving happens, a carrot when you feel tired. But not for chocolate, cake, or drinks or protein bars.
This has been studied endlessly. There's a famous quote, that all diet advice can be boiled down to 7 words.. Eat food. Mostly plants. Not too much.
By Michael Pollan
Thank you, didn't want to claim it as mine..
No matter how, just stop eating if you're not feeling hungry. Most of us eat the food just because it is "lunch time" or "dinner time".
Get on a fasting schedule and stop drinking empty calories
Eat less, move more
Go to therapy and stop eating your feelings
Thanks, I’m in therapy
Stop eating processed food and walk for at least 30 minutes a day. I'm the same weight I was in high school and I'm 43.
Small changes that add up over time. Switching from regular soda to diet, or from diet to sparkling water. Eating the same snacks but more nutritionally clean/ less ingredients. Making fried foods at home with the air fryer instead of getting deep fried fast food. All those little things add up, and over time cutting them out you'll likely lose at least a few pounds with hardly any effort. Just switching from ranch dressing to mustard or just oil/vinegar can make a huge difference. Also if you eat ketchup, don't lol. It's just acidic sugar by the spoonful.
If possible, get as addicted to your new healthy lifestyle as you are to your bad habits. Find a sport/workout you love, find easy yummy healthy meals that are more accessible and appealing to you than junk food, embrace a new hobby non-food related… If all that fails, keep in mind having a diet rich in sugars and being obese in general is a risk factor for dementia. Diabetes sucks, but with insulin is manageable. But there’s nothing to do when the brain starts failing.
Cut out added sugar.
Sweeteners are just as bad
Just before you do see your Dr and get an annual physical and look into a trainer at the gym to see what is your base line and what weights, equipment should I start using. Nutritionist to see how to cut down or wean off of. Change your relationship with food. What changes would you like to make, how Can I wean off of… what foods I can swap without missing those cookies.
Portion control and learning to identify calories based on what's on plate. So, it's not as involved as counting every single calorie but you are able to quickly identify apprx. how many calories you are ingesting. Lots of water.
If you are single, move to new state/city. Get new friends that are active. You need major changes in your life. Go for it. If you are a parent raising kids...try to eat healthier and just hold the line. Raising kids will do a number on your overall health/fitness. Relax, I am not saying having kids are bad. Wait until your kids are a bit older and you have more time for yourself to get fit.
If you're starting off portion controlling and are tapering down, try to focus on low energy dense foods, which are foods you can eat a greater amount of and not really affect your calories. Typically these are your fruits and veggies, pop corn, lentils, etc. You don't need to starve yourself, you can also use this opportunity to try new recipes and learn more about what you like. Don't drink your calories, including shakes if possible unless you struggle with not eating enough calories. When you chew it, it's more likely to send the message to your brain that you're actually full. Take your time eating. Make sure to chew your food enough and really be present rather than distracted. Try to change your mindset that food is fuel. It shouldn't affect your mood in the sense that it makes you happy all the time. You need to eat to sustain. You can still enjoy your food, but it helps reduce the gluttony. Find things outside of cooking and eating that make you happy/busy. Having food ready to cook with at home so that when you are hungry, food is easily accessible. This may mean food prepping or at least marinating meats or whatever earlier so that the food is fresh. Find something active that you enjoy. That may be running, walking, hiking, swimming... whatever is accessible, sustainable, and tolerable to do. When you make it a ritual (ie. Picking an outfit, listening to music on the way, curating a playlist or workout before and going confident to the activity, finding an enjoyable cool down like yoga or something) and associating it to something positive makes it stick even when you "don't want to". Try to find a community in those activities so that you're more likely to hang out by being active.
1. Manage your food environment. This means not having snacks readily available, but making healthy options like fruit and veg much more available. 2. Don’t cut out whole food groups. If you’re in this for the long haul, no/low carb, veganism, carnivore, Atkins, etc are all difficult to sustain for life. Find a diet that is inclusive versus exclusive.
Eat a lot of lean protein it’s filling and watch the carbs.
Understanding when you are full, not stuffed.
Go slow. I'd rather be slow and get to my destination than try to go fast and burnout beforehand. Count your calories (by weighing and measuring your food in grams on a food scale). At least for a few weeks to see how many calories are in your typical foods and to see where your maintenance calorie level is. Knowing that will allow you to adjust calorie intake to lose, maintain, or gain weight. Very easy to do this with an app like Cronometer (there are others but that's what I use). Weigh yourself regularly. Another valuable data point that you can pair with your calorie numbers to determine your maintenance calorie amount. I weigh daily. It's like brushing my teeth. I don't put much stock in daily numbers because daily weight fluctuates a lot from water changes. But the trend is very valuable. I use Happy Scale app to track this. It provides moving averages which is a better measure than daily readings. If I notice the trend is going in a direction I don't want, then I make adjustments to my food intake. Eat the foods you enjoy. All foods can fit. No food is good or bad (unless you're allergic, then it's bad for you). Some foods are more nutritious than others, but we don't eat just for survival. Some foods bring enjoyment or remind us of our culture. That's valuable in my mind. You can find different ways to make those types of foods more nutritious, if you want. You don't have to do a complete overhaul of your diet, unless your diet is complete shit currently (and you'd know this). You may want to improve your diet quality by doing something like adding more fruits and vegetables for micronutrients and to feel better. I'm \~200lbs down from my heaviest. Re-gained \~100lbs during COVID years. Have now re-lost that 100+lbs.
Cut out soda/pop, chips, and fries. Cut back on bread. Will make a huge difference.
Stop drinking pop
Change the way you approach feeding yourself. I say it like that intentionally. Don't follow a diet. Don't starve yourself. Actually change *how* you're feeding yourself and change it permanently. Whatever you decide to do, make sure you're feeling full or you'll eventually relapse into the old eating style that caused you to ask this question. What worked for me is fasting during the first half of the day and then eating between 2pm-9pm. When I'm eating, I'm adding a lot of volume from veggies. This fills you up. I'm getting protein from chicken breast, salmon, tofu, chick peas, and occasionally other seafood. I eat a lot of red lentil pasta because it fills me up too and has a lot of additional protein. I usually have one pint of Halo Top every day. 300 calories for the pint depending on which flavor, and it satisfies any cravings for sweets that you might have. Last December I was 198lbs at 6' tall as a 31M. Today I'm 163lbs. I've made no other changes.
Carnivore diet
Throw away diet plans. Instead of focusing on calorie count or nutrient intake, try to form a healthier relathionship with food. Eat because it fuels and supports your body. Learn your natural hunger and craving cues. Eat to support your vessel and general wellbeing. Dont just eat to eat. Dont just eat out of habit or feeling. Dont just eat out of custom, cultural norm, or politeness. Dont just eat to be in the clean plate club. Dont just eat because it tastes good and gives you satisfaction (although do eat and celebrate tasty diverse foods). Eat mindfully and with intention. Transform what food can do for you. Transform what food means to you. Transform how food is being used to support your time in this form.
I feel like if there were a good answer, the obesity rate would have started to decline by now. also, semaglutide.
Sometimes, your nutrition is a red herring as its a symptom not a cause. If you eat your feelings all the nutrition and exercise advice in the world won't be able to help you reach your goals. If this is the case, you have to work on an inability to regulate emotions without food, rather than anything in particular about eating or moving. This can range from boredom eating, to some eating disorders. The solution to boredom eating for example isn't to learn about calories, or eating more satiating foods, or getting your 10k steps in, but to become more comfortable being bored. A similar idea might be sensory seeking behaviours. Though, the solution here is more complicated. It's difficult to remove "I want this sensation in particular" when you're say autistic, or have OCD. But there are coping strategies such as delaying, maybe we can agree to have the thing every other day instead of every day, or something.
I went from 130 to 200 lbs within 18 months. First time ever being above 150. I then went from 205 to 145 lbs within 6 months. Find healthy alternatives. That's my piece of advice. Like Phili cheese steaks? Fry up some onions, tofu, and pickled jalapeños with provolone. Enjoy in n out burgers? Order it with lettuce bun instead of a bread bun. Do you drive to the store that's under a 10 minute drive? Walk there to buy groceries instead. Carry everything back would force you to buy smaller items because of this. The more you can find healthy alternatives, the more likely you are to sustain a healthy lifestyle.
Find a way to get moving every day. If you decide to get a gym membership, don’t overwork yourself or else you’ll never want to go back. Nobody is telling you that you have to be able to sprint on a treadmill for a full hour every day at 5 in the morning.
count calories, its boring as hell but it works
For sustainable weight loss, keep it simple and doable. Focus on eating more whole foods like veggies, fruits, lean proteins, and whole grains. Drink lots of water, and try to cut back on sugary drinks and snacks. Get moving in a way that you enjoy, whether it’s walking, dancing, or playing a sport. Consistency is key, so find a routine that fits your lifestyle. And don’t stress about slip-ups—just get back on track and keep going. Remember, it's a marathon, not a sprint.
Only the truth. DIETS DON'T WORK! Sure.. you lose a lot of weight while you're on them. What happens when you reach the desired weight? You go off of it and regain it all back. Usually with extra. STOP THE DIETING CRAP! Change the way you see food. Change the way you eat to a healthy and rounded diet. Moderate your intake. Real changes become habits, and they stick. You don't diet, learn to eat properly for life.
Eat less, drink more water, move
0 sugar…and try to keep carbs low.
Get angrier than a mf hit that gym then after go absolutely ravenous on a nice steak or chicken. And drink water ofc.
Change of life style, not just “diet”
I got into more physical activity I enjoy like weight lifting, calisthenics, and running so I burn a lot more calories which helps keep weight off. Also I avoid drinking my calories and primarily cook at home. I eat out once, sometimes, twice a week. I lost 75lbs and have kept it off pretty easily. I don’t even think about it anymore, everything I did to lose the weight is just habit now.
Count your calories
Changed my life for the better
Go through a breakup and you’ll lose weight and work out just to avoid thinking about it
Calorie deficit and then maintenance calories. The best, and also the only.
Running 5k 4 days a week followed by a moderate weight lifting routine. I can eat as much as I want and won’t gain weight as long as I do this.
Lost 35 pounds restricting myself to 2 meals a day. 1 small (intentionally) 1 big. Also drink a gallon of water you will be amazed.
Keep busy
Drink a lot of water and walk/bike/run as a means of transit
Stop eating
16hour fasting for health reasons , and the easiest diet to live the rest of your life is a whole food diet. Then for weight loss it's very simple calories in calories out. Basically don't eat so much never stuff yourself.
It depends. There are different reasons why people gain weight. One of the reasons is because they don't have a good understanding of what foods are calorie dense. If this is you, download an app like chronometer to get some baseline understanding of how much calories you need vs how much you eat. I had signed up for a grappling competition and wanted to see what a small weight cut would feel like. I tracked my calories for a few months in order to ensure I would be the proper weight come competition day. I remember being shocked at just how bad some foods were for me and how satisfying it could be to eat large quantities of homemade meals. After the competition I never really gained much weight back because I kept all that knowledge.
For me it was Eat less , eat healthy meats , cut out potato products , eat more veggies , move around more , drink water , drink fruit juice . healthy bowel movements , sourdough bread . I’m not a snacker , exerciser or a walker , but just not sitting for longer periods has me losing 4 kilo this last few months . I’m not a diet follower as I lose interest . So I feel good about this journey I’m on 😁
Track your calories for a short time, even a few days, using a high-quality app like cronometer. A lot of people say “I can’t lose weight!” But they are mainlining peanut butter by the spoonful or eating way more than they thought they were. Although there may be other factors at play like hormones, genetics, etc., the vast majority of weight control is calories in, calories out.
Step 1: Get into calories math. Step 2: Learn to cook less of them. Babystep 2.000001: Sod Soda; have sugarfree tea. If sweets chocolate or other calories bombs, you love, are on sale: Know a place *outside* your home, to store them.
Eat what you want, add what you need. If you want a cookie, pair it with a bit of yoghurt and a piece of fruit. Stops you from eating the whole packet and you don't feel like you're missing out. Also, learning about the food you eat. Before I got interested in nutrition, I had no idea how many calories were in food and I think the average person is in the same boat.
Use a food logging app like Myfitnesspal --- and log everything you want to eat that day. Make sure you are at or under the calorie counts the app says for your desired weight loss goal. Then **ONLY** eat what you've logged. Also, if you really want to eat something bad for you, say Hagen Daz ice cream eat a small portion of the actual item. Do not get a "healthier" version. Finally, drink lots of water. Often when we think we're hungry, we are actually thirsty.
Portioning. Dividing bigger meals you would normally chow down quicker into half for now and half for 2-4 hours later. Letting the food settle makes a big difference in how hungry you feel, so its much easier to eat a lot all at once, but if you give it half an hour you’ll feel better. Also weight training / walking is amazing to increase your daily TDEE and the extra muscle will couple with your walks as you’re retaining bodyweight but in the form of lean mass rather than fat. Protein, fiber, protein to calorie ratio ( 10g per 100cals ), high volume low calorie foods. Figure out which of your favorite fast food places can fit your daily macros or caloric needs as long as its below your TDEE ( Total daily energy expenditure aka the total calories you need per day ). A lot of it definitely comes down to discipline. That’s the most important fact to remember, without understanding this you won’t really sustain anything. Working out will help with the eating since typically you would want your work in the weight room to actually be effective.
lift weights
Figure out your calories. Then figure out how to sustainably stay under them. If that's a weekly deficit do it. If that is daily do it. And you need to understand that whatever you're doing it's forever. If that means cutting out things you love they're gone. If that means keeping foods you love just smaller portions then you're keeping those portions forever. Whatever you do make a long term plan beyond lose weight. Because that's not much of a plan. I decided from the jump that I was going to track my calories until I die. I log them all first thing in the morning. Then all day I only eat what is logged. Been doing it for 3 years and it's the only way I can maintain my 85lb loss.
It's a change in lifestyle not just a diet.
Eat 1/3 less, stop eating after 6pm, and walk 50% more than your are right now. That’s the easiest way to control your weight.
Drink 8 glasses of water every day. Never eat food that comes out of a bag.
I kept having to remind myself that to BE different, I had to DO different. The reality of it being a lifestyle change and not just a diet with fitness routines until you're not fat anymore. Mentality is everything. You are rewiring your brain, it's detrimental. Took so much for me. To seek therapy and self development hobbies, pursue other coping habits. Fasting routines helped me and still does because it's radically helped change my palate with the foods I used to binge. It forced my brain to see food as nutritional sustenance and not void filler.
Skipping a meal has worked well for, though I'm not trying to lose weight, just save money!
Eat less calories than you burn. Diet matters for how you FEEL, doesn't change how you look (much.) If you eat 2000 calories, burn 2200.
Less food in here (points to mouth).
1) Exercise - Even just getting in the habit of a daily 30-min walk (start with 15, gradually work up to more). It should feel easy-ish so don't do too much too quick. Build a routine 2) Drink lots of water. If you feel snackish, have a glass of water first. Then if you're still hungry after that, have a snack! 3) If craving sweets, make healthy swaps like an apple or berries instead 4) Don't cut everything all at once. Gradually swap processed snacks for fruit and veggies over the course of a few months 5) Protein & veggies - Your meals should be mostly veggies, and good protein on the side. Make sure to eat protein for every meal to stay full and balance blood sugar. Lean chicken, beans, spinach, tofu, fish, red meat OK occasionally. 6) Portions - Eat slowly. Don't try to clear your plate or push through fullness. GRADUALLY make your meals smaller. Optional: Track your calories for a week or two- this is like budgeting. This'll help you see where most of your calories are coming from and where you could cut down on things you don't notice OR how you can add exercise. Weight loss comes from calorie deficit (~500 cal/day deficit is sustainable) TLDR- Water. Fruits & veggies. Exercise. Make small changes over time. You got this!
No sugary drinks. No processed food. Nothing fried. Less carbs. Portion control.
Est less calories
Intermittent fasting works well
Fast regularly, stay in a calorie deficit, always have a workout routine.
i had a thought.. "what if i change my diet to a clean diet to see if that affects my cellulite"-- because when i would look at pictures from the 1900's-1970's everyone was skinnier, their skin seemed to look more glowy/healthy, but also ate some pretty good food with still not being large. **eat clean!** i found the classic diet to be best (for me): no sugar, only water- no sodies, fresh (frozen) fruits/veggies, grilled meats (red meat \~ once a week), no bread/low carbs, **no alcohol.** the mediterranean diet is pretty delicious. it does take some time for this type of new food habit to form, so give yourself some grace. i began to look at groceries stores a lot more differently after about a year of changing my diet; all the food and snack food we eat is awful for you. taking walks is still a form of exercise, but make sure you keep moving and chose an exercise that keeps you interested. have a goal and stick to it. the big flashy ways to lose weight never stuck for me. consistency is key. Edit: grammar
Sleep early Pay attention to hunger and satiety cues Focus on what you can achieve instead of how you look That’s all
Pick a meal and don’t eat it anymore. Any of them. Breakfast or lunch is easiest. Eventually get to one meal a day and you will go down to your optimal weight in no time.
Be consistent. Take the slow and steady path. A 300-500 calorie deficit done for 3-6 months is much more effective than a 1000 calorie deficit done for 3-6 weeks.
Don't go from 0 to 100 immediately. Small steps are better long term and more sustainable than cutting out all the shit immediately, a big caloric deficit, and big exercise goals all at once. Start small and work your way up. Eventually to keep that weight off you need a lifestyle change, which helps if you make incremental changes and ingrain those first.
go one more walks
Avoid anything with added sugar. Nothing in your coffee, no soda, no juice. If you can do your liquids like that, start seriously taking out anything with added sugar in all the foods. You’ll have to check every label. Orange chicken sauce? Shit ton of sugar. “Healthy” yogurt? Shit ton of sugar. You’ll be surprised how it’s in everything and it does nothing but add pointless calories to your diet (and it’s so so addictive).
Cutting our drinking alcohol, sugary sodas, and fast food will do wonders for your weight and health.
schedule in workouts. do effective moves at home, no excuses
The slow carb diet works amazingly well. Basically eat protein, beans, and veggies for 6 days a week and allow yourself 1 crazy cheat day a week. After a couple of weeks the weight starts melting off. The reason it's sustainable is that whenever you have a craving just focus on that cheat day coming up. After that cheat day you've pigged out so much you want to go back to the diet.
Eat less, move more.
I started eating a lot of seafood.
I've always liked meat and I see no problem cutting out sugars and carbs.I mostly eat eggs dairy meat avocado,tomatoes,cucumbers,bell peppers and zucchinis and other vegetables that grow over soil low carb.. sometimes berries and nuts mainly almonds.I have managed to stay on it for over a year lost more than 20kg excercise 3 times a week in the gym and 2 3 times half an hour running around 5km in the summer. For anyone trying to loose weight id suggest low carb and eat salt to avoid electrolyte imbalance. Not eating carbs and sugars and eating primarily protein and fats reduces your appetite.Dont worry if you achieve ketosis or not.. eat at the beginning as much as you like then steadily decrease portions to feel satieted but not hungry.Avoid hydrogenenated fats and seed oils.olive,butter and even pig fat is ok. Do not avoid fat because in couple of weeks it will become your primary source of energy.Drink plenty of water and pay attention to your cholesterol levels and kidneys .. low carb promotes kidney stones.But so far I've had couple "sand" peed in the morning and thats it ... Wish you luck :)
Need to pick a strategy you can stick to for a long period of time. Also, not eating at home after say 8:30 PM helps. Think about what you are putting into your body, and remind yourself that it is temporary but the impact is long term. You deserve better ingredients and nutrition in your body
20-100 crunches every morning , crunches not sit ups ,it tones up your abdomen . If you can make it a daily habit , you will start building up to a higher number with each day and it becomes compounding. You will want to add in push ups or leg lifts or supine bicyclists eventually. You dont need to go all crazy and ham on it. Also try cooking from scratch, cut out alcohol and eat smaller more frequent meals/snacks. Big meals are like a traffic jam to your gut but small meals are like a steady light flow of traffic. Also drink plenty of water when eating to help you feel fuller faster . If you need some flavor for your water, make a pitcher of lemon and cucumber water and keep it in the fridge. But if you have to eat out at a fast food restaurant order the junior/kids meals don’t let your eyes be bigger than your stomach or just order a burger but skip the fries and dont get a soda. not because of the sugar but at most fast food places the bathrooms are cleaner than the ice machine. Which leads to most people not digesting their meal before they are doing the hundred yard dash to the bathroom. Running the brown mile and your stomach is empty then you’re hungry again in less than an hour.
Track calories and eat less of them.
There is no such thing as '***a*** diet', it's not a temporary endeavor, it's a permanent lifestyle change. Anyone who plans to 'go on a diet for some weeks/months' and then go 'back to normal' has already failed and will regain whatever weight they lost.
Low carb diets like keto.
Working out- Progressive Overload, when working out lower body, make sure it feels like you’re separating from the ground, going up. When working out, upper body, plenty of reps instead of progressive overload. (Depending on your goals) Eating- stop diets. Eat as healthy as you can and make that your goal. Your food should not be a diet. Your food should be what you eat every single day. A diet is basically how you should be eating everyday, is what I’m saying. Cardio- depending on your goals, HIIT is your best bet. A good 30-45 mins is good for your health. My goal is to gain weight and muscle. So I won’t need to do as much HIIT. If I was losing weight, while gaining muscle, I’d do HIIT twice a week. Consistency. Consistency. Consistency. Choose a schedule and stick to it, NO MATTER WHAT! Consistency is truly the only best advice to get you the results you want. Combine all four of these and you’ll see results in a month. Keep going and before you know it, you’ll be on your way to creating your own body goals. ☺️
Stop eating after dinner. No snacks. I did dinner at 5:30 and no breakfast until 10am for 5 months, lost 30lbs. It's stayed off, but I don't eat after dinner, and now I have an omelette at 7:30a.m. Biggest thing was becoming aware of calories, eating carrots and peanut butter out carrots and hummus instead of high calorie breakfasts really helped start shedding the weight. That was my experience.
Win breakfast and lunch. If you eat healthy and effectively for the first two meals, then when dinner comes around you have like 1200 calories to use. It makes it so you can enjoy dinner, and not feel like you’re torturing yourself. Makes it difficult to go over calories, because you have so many to spare.
Walking. It gets me out of the apartment and away from food. I'm bad about bored eating, but if I start feeling like that, I'll go for a walk. Also, depending who else is in your house with you, only buy what you need. I don't buy sugary foods or much processed food. If it's not in the house, I can't eat it.
Keep moving. No one loses weight sitting around. Quit soda/sugar. Add as many vegetables (that grow above ground) as you can to your diet. Water as main drink.
Listen to your body
I lost 50 pounds on the 4/3 diet. 4 days a week you eat healthy 3 days you eat what you want. So Monday thtough Friday is the 4 and Fri through Sun is the 3.You loose weight slower but it stays off and the diet is sustainable. Too many diets fail because the body is denied what it is used to eating. If I have a craving for say pizza or a cookie I say I will have it on Saturday. Sometimes.
Don't drink your calories.
Keep added sugar to a minimum and don't consume a lot of it ay once. It typically spikes blood sugar, which then tells your body you have excess energy and causes it to store fat. Keep alcohol consumption to a minimum in frequency and quantity.
Create a new habit and stick with it. I second portion control. Small meals, and don't eat past a certain time. You can still eat a variety of foods because you're not cutting things out. If you pair portion control with healthier food choices and increasing water and fiber intake, it works way better.
When in Hungary I think about what other parts of my senses might be needing attention, maybe I need a change of scenery or to listen to something calming. The book that changed everything for me is “Mindful Eating” by Jan Bays
Working out and getting your cardio in. Will do wonders for the budget you have availiable daily and is thus more sustainable than dieting imo.
Don't drink booze every night. Source: someone who eats healthy, exercises daily, drinks every night, and is still moderately fat.
Count calories. You’ll quickly realize how much you’re overeating. Once you start to reduce your intake you get used to it pretty quickly.
Begin and continue to eat right, control your portions and exercise. I know it easier said than done but I've been doing it and so far it is working. Every once in a while, the cravings come but I fight and say no.
Eat less… move more
Regular meal times, fast after 6. At least 40 min of steady exercise like walking running biking every day. Incorporate beans and lentils, I make fritters and eat them in wraps with cabbage, cucumber, tzatziki and chili sauce. Another common meal is like a classical greek salad + whole wheat bowtie or spiral pasta + more red vinegar and olive oil dressing + more garlic. You eat a lot of veg this way, very nourishing and calming. For treats, make frappès in your blender. Definitely freeze the milk not the coffee, which should be fresh from your apparatus. I freeze the milk in an ice cream box, then put it in a bread bag and bash it into small pieces. Use sweetener, it works better with cold, sour and carbonated drinks.
Add exercise as part of daily life. Don't make excuses.
People tend to make drastic changes in hopes the habit will stick. Instead of dropping all snackfoods, sodas, etc all at once, instead people have shown to make progress with small changes. First drop the caloric dense drinks like soda and juices. If that is tough to maintain, try to eliminate just soda at first. If that is too tough, try to limit soda to just one a day. Continue to reduce the task until it is a sustainable change. Then build off it. You'd be surprised how much progress can be made in a year by doing this.
Eat at mostly predetermined times, no snacking. No processed foods. Know how much you are eating, track calories. Stay active.
Eating whatever you want but making sure the total calories you take in are less than the amount you burn daily would be a great first step in the right direction. Also, as other people said, try to substitute most of your drinking with water, that's an easy way to be more healthy, take less calories in and actually quench that thirst for real (lots of sodas are designed to be addictive and not completely get rid of your thirst)
Portion control, counting calories, Intermittent fasting, OMAD & the gym.
Eat healthier food options. Foods high in nutrition versus high in sugar. I think listening to your body is important, but also hard. My body tells me it needs dairy and I love ice cream and have it too, but a little less than I used to. Sometimes I want ice cream and can satisfy that craving with yogurt. Sometimes. 😆
Eat less, workout more.
Intermittent fasting. Pick your 6-8 hour window in which you eat and rock with it. Got a nutrition background and all the tricks”tricks” are non comparable to it. Everytime I stray away I pay a price. Too many temptations for a species not used to abundance of food.
Resting Metabolic Rate + Calories Burned are in excess of your Caloric Intake.
Depends if you are looking for small amounts of weight loss or if you are committed to really making massive changes.
I lost 40 lbs in around 4 months due to the below: Get the app "My Fitness Pal" and start tracking calories. This also includes buying a scale to weigh food. It's not hard to do and only takes a few extra seconds before eating. You can log your food in the app while you eat. Calorie intake is the only way to lose weight. Have a weekly weight in and don't miss one. This will hold you accountable. Also, it's okay to have a meal here and there and a high calorie day once a week or so. I have a very easy meal routine that's been working well.
No sugar drinks
Eat right exercise and church
RUN
No process food
Change your lifestyle. Easiest way to lose weight. I lost over 100 lbs just by moving to a mountain town and diving into my outdoor interests.
Eat less move more
I had to learn about the foods I was eating. A food journal app was incredibly helpful. I learned that oil and fat are incredibly high in calories and very hard to “intuitively” eat the right amount. I am very cautious with things like salad dressing and butter on bread. Animal products are next on calorie density. Reducing the quantity of animal products in a meal and being careful about quantity of meat, cheese etc allowed me to balance my cravings better. Nuts and seeds are also super calorie dense. Really, really dense. So a salad with a creamy dressing, seeds and nuts can easily be more calories than a small personal size cheese pizza. Carbohydrates like potatoes, rice and bread are high in calories although not as dense as animal products. I am having difficult with this as they are also bad for diabetes and I crave baked goods. Fruit has a lot of sugar. And also fibre. But sugar!!! Makes it next on the density list. And then most vegetables are at the bottom of the list. Most, not all (looking at you avocado). Aside from a few problem veggies, it’s possible to eat huge volumes of plain veggies without consuming calories. Once you start learning where the hidden calories are in your diet, you can start making choices that are right for you. When I was actively tracking, I realized I could have a fast food burger. I just couldn’t have fries and a soda unless I’d done a big work out. You can also start tracking physical activity - most of us move way less than we think. I found a lot of success in tweaking my commute to incorporate walking before and after work and it helped hugely with focus and mood. I started bike commuting as well once I move closer to the office. I try to avoid fully sedentary days, although sometimes a body just needs to rest and that is ok. In terms of sustaining weight loss, increase physical activity especially physical activity in the “lift heavy shit” category. Apparently muscle mass impacts metabolism. I did not do this. And don’t loose weight too fast unless you are prepared to maintain rigorous dietary and fitness changes for the rest of your life. Loosing too quickly slows the metabolism and makes loosing weight in the future harder. Ask me how I know.
Calories in calories out. Find a routine and prepare and plan your eating. Be in charge of your life and physical activities
It's weight loss advice, not just dietary. The simplest answer is burn more than you eat. That's calorie deficit and leads to weight loss. Other factors such as portion control, nutrients etc impact also.
Pretty easy. 10k steps, lift with progressive overload 2-3x a week, eat mostly whole foods that amount to 1 gram of protein per pound of body weight (or goal body weight if you’re obese), and maintain a calorie deficit.
If my limited experience has any value, banning alcoholic drinks. This is what made the biggest (no pun intended) difference in my case. That and not feeling like shit in the morning.
Eat less, move more
Whatever it is, it has to be something you could do for the rest of your life or it won’t work. (96% of diets fail for this reason) It really comes down to manageable lifestyle changes. And I’ve read a bunch of good ones so far!
Don't over complicate things, just eat in moderation and exercise
No snacking
If you drink sugary soft drinks, replace them with sugar free versions. Eat a lot of lettuce
It’s ok to be hungry. You don’t have to be full all the time.
Take Zepbound!! It’s working for me!! Dr. told me I should expect to be on it for life, and I’m very grateful for that. FINALLY—SOMETHING THAT WORKS WITHOUT CONSTANT OBSESSION!!!!!
Fasting for as long as possible in the morning and into the afternoon and eating only 1-2 meals a day.
Being patient while fasting insulin levels drop to low levels Not equating fat loss with weight loss
Eat less Literally whatever you were going to eat take about half that and eat that