Best way to lose weight?

[JP10]

Dropped 5lbs over the weekend from binge drinking. Might keep it up and see how far it takes me.

[1MOREMOD]

Add in some meth

[VisualEcho]

I haven't read this 10-page thread, but I'll give you my take on it. I lost 30 lbs in 3 months a few years ago, and have kept the weight off. Here's what worked for me.

First, like a good boxer, it's not about the one punch, it's about the combination. So stacking good's will absolutely make a great.

- 8 to 10 hour eating window in line with your circadian rhythm
- first thing you eat in a day can't have refined sugar in it
- drink only water (no funny water, just water)
- make sure you do some sort of exercise every single morning
- cut your portions by 1/3
- cut your bread by 2/3
- no overt sweets (cookies, candy, cake, ice cream, etc) until you start to drop weight, then limit them by 80%
- if you can do without soda you're 10,000% better off
- cut out as many preservatives as you can, as these hold on to fat in your cells
- do some sort of weight lifting every other day for at least a half hour, doesn't have to be heavy, you're only looking to change your muscle density

If you add all these good things up you'll have a great result for absolute certain. Depending on your particular genetics, where you are in your body curve (closer or farther away from optimal), and how hard you hit it will determine the speed of your loss.

Now for the weird part.

Your body gets into a rhythm. So if you're 200 lbs and 50 lbs overweight, and you eat 4 cupcakes, your body is affected differently than if you're 150 lbs and eat those same 4 cupcakes.

What I'm saying is, although it's absolutely true that you can't out-work a bad diet, you can certainly get away with more if you're not overweight, and you're working out regularly.

At 138 lbs I still enjoy ALL the things I used to enjoy at 170 lbs, I just enjoy them less, and I work out a lot more.

One other thing that really helped me was thinking about going back in time, since I'm 49 and feeling that crunch. I looked back at all the times I had written down my weight, put them all into an excel spreadsheet, and then thought back to when I was happy with my body. As I started to drop weight I saw it as going back in time, so I was always like "hey, if I can drop 5 more lbs I'll be the same weight I was in 2004!" That sort of thing really helped me a lot.

I ended up getting down to 129 lbs (same weight I was in 1986), and had pushed it a bit too far (41 lb loss), so then I started adding muscle.

At present I'm 138/139/140, medium muscular, eat pretty much whatever the hell I want, and feel fantastic.

[kamaaina1]

For me, STOP shoveling food down my neck! If I dedicate my self to counting calories, I can loose close to 5lbs. a week for a few weeks; till the infamous plateau hits. Then it's a slow 1-2lbs. a week...

[uniqueMR]

Originally Posted by uniqueMR

Hello ALL,

I am trying to lose weight from past 18 months. With no luck

Weight: 195lbs
Age: 33
Body Fat: 30%
Height: 5'10"
Fat Deposits: lower belly, lower back, love handles, face/chin



I really want to get lean, fit, healthy, athletic body and be around 170lbs with body fat of 20-23%.

An update

Weight: 181 lbs
Body Fat: 28%
Fat Deposits: lower abdominal (all around), chest, slightly double-chin

I have lost 14lbs.
But my body fat is at 28%. Lost 2%, is that even accurate??
I am using Omron HBF-306C for fat measurement.


I am aiming for 165lbs, with body fat around 20%

[ny325]

Stay away from soda, sugary drinks, sugar, alcoholic beverages, most sweets, limit starch intake, junk food/chips etc, and most importantly, gets off the couch and keep your body in motion. Stay active, even if your not a gym rat. Put down the cell phone, and get OUT.

[JP10]

Originally Posted by uniqueMR

An update

Weight: 181 lbs
Body Fat: 28%
Fat Deposits: lower abdominal (all around), chest, slightly double-chin

I have lost 14lbs.
But my body fat is at 28%. Lost 2%, is that even accurate??
I am using Omron HBF-306C for fat measurement.


I am aiming for 165lbs, with body fat around 20%

Doesn't seem like it based on purely math. If you were 195 @ 30% BF then after loosing 14lbs of fat only you would be around 24.5% BF. Again just math, if you lost muscle in this process the numbers would be affected.

That said I go from 200 down to high 180s and back to 200 all the time and my scale still reads the same BF % although I know that number is way off haha.

Just go off mirror results. Rest isn't as important.

[Rmtt]

Originally Posted by JP10

Doesn't seem like it based on purely math. If you were 195 @ 30% BF then after loosing 14lbs of fat only you would be around 24.5% BF. Again just math, if you lost muscle in this process the numbers would be affected.

That said I go from 200 down to high 180s and back to 200 all the time and my scale still reads the same BF % although I know that number is way off haha.

Just go off mirror results. Rest isn't as important.

+1......Also ditch that Omron BF calculator unless you are just using it to track a trend. They aren't accurate and I can make one show a 5% difference just by hydration alone.

At the very least, get someone with some Body Fat Calipers to measure you if you want to see something more representative of where you are truly at.

[1MOREMOD]

You can backflip mount your gf?

[chassis]

The core principle is that to lose weight, calories burned need to exceed calories eaten. The mistake that many people make is to boost calorie burning, by exercising a lot. But they don't address the calories eaten side of the equation, in fact some people grab a "power bar" on the way into the gym, and end up losing ground in calories burned/eaten equation.

Here are some things that have worked for me. I am mid-20s BMI, and have been for about 10 years.

Do:
- get a good night's rest (don't stay up too late)
- eat all of the food groups: fruit, vegetable, grain, meat, fish, eggs, dairy
- journal your food portions, which likely includes measuring and weighing food until you become familiar with things
- eat equal portions 6 times per day - this works for me and many people, but evidently not everyone
- exercise in moderation. Three times per week is more than enough, when you achieve an equilibrium of calories burned/eaten.

Don't:
- drink sweetened drinks, even those with zero calories. Examples: soda, gatorade, coffee with anything added whatsoever, manufactured "tea", and the list goes on. These spike your mood upward, then downward, potentially leading to unnecessary eating.
- use caffeine blast doses, like "5 hour energy". These spike your mood, similar to sweetened drinks.
- drink alcohol, or if you do consume it, factor the calories into your food intake. People often do quite well with food calorie planning, but "forget" to include alcohol.
- adopt any fad diets such as: Atkins, Mediterranean, Paleo, gluten free, lactose free, vegan, and others.

There are many more suggestions, but these will get you headed in the right direction.

It may also require that you eat at different establishments, with different people, at different times, compared to what you are doing now.

[pennsiveguy]

Excellent, sound advice. Don't fall for fads or "secrets" or gimmicks. There aren't any "tricks," though eager authors of diet books and makers of supplements would have you believe that they've come up with a way to game the human metabolism.

[Drop the hammer]

I’ve gone through weight loss. I’m down 40 lbs off my peak wt and now I race spartan races and look the best I’ve ever looked in my entire life.
My advice:

Track weight in an app everyday. So you can see progress in a graph. (This helped me stay focussed and motivated)

Track all caloric intake in an app. Learn about serving sizes. What’s on the label is not the amount a normal active man would eat! I was surprised by this when I started to measure things out.

Drop all sugar added stuff including milk and breads. Drink lots of water.

Stay active, sounds like you have a gym routine that’s working so that’s great, be consistent with it. 3 times a week is great. Try and add walking at lunch or evening with dog to increase calories out.

My magic number for calories is 2300. More than that I gain weight, less than that I lose weight. But that’s at my current weekly activity level. Everybody is different.

[Drop the hammer]

Also when eating out, order all sauces or dressings on the side and just dip the occasional bite into it. Or eliminate altogether if you can. The dips, sauces and dressings make healthy food turn into really unhealthy food. Plus adding huge calories. Once you get used to real food flavour and not the sauce flavour, you will get used to it . Then you will realize how sugary many dressings are. You’ll also uncover how many restaurants serve lower quality meats and unripened veggies and just hide the poor flavours with a sugary fatty sauce.
I do enjoy a lot of hot sauces though!

[FredrickMiller]

I changed my nutrition for this

[1MOREMOD]

Coronavirus diet

[uniqueMR]

Originally Posted by 1MOREMOD

Coronavirus diet

100% effective

[spool twice]

Intermittent fasting worked for me as I had elevated blood sugar issues (now resolved after a month of intermittent fasting), the longer you can be at baseline, the more you get into your fat reserve for energy.

I lost 25lbs in 60 days (including the initial water weight) by fasting and not changing what I eat or workout with basic items.

Did a 16/8, then 18/6, now 20/4 for a schedule. First few days were terrible though, but once you cross the point of your body telling you it's hungry, you actually feel alert and sharp.

[Szap12]

im a professional athlete, im about 6’2 205 now, i was 250 pounds...all i needed to do was burn more calories than i ate...hiit cardio will be your best bet to aid you with being in a deficit. lifting doesnt burn many calories, but if your losing weight in my eyes its essential to lift to keep all your nice muscle mass. Remember that like 75% of your body composition will be determined by your diet and caloric intake.
Hope this helps!

[e90335e36m3]

Calculate your daily BMR, eat 500 calories less than your calculated BMR daily, you will lose one pound per week.

Nothing else matters, not the size or timing of your meals, not a specific type of diet. Not even exercise matters, unless you want to speed up the weight loss.

The only reason diets and meal timing are important is for how they make you feel and for overall health, because let's face it, fruits and veggies are full of healthy vitamins and donuts are not. However, you can absolutely eat the equivalent number calories from donuts or from fruits and veggies and still lose the same weight over the same period of time, you'll just feel worse doing the former.

[1MOREMOD]

Uh sort of, exercise matters because the amount you do dictates what your bmr will be so if it changes daily so does your bmr.

[Moisture]

Originally Posted by 1MOREMOD

Uh sort of, exercise matters because the amount you do dictates what your bmr will be so if it changes daily so does your bmr.

There's more to it than that. Weight lifting causes your body to practically demand only healthy food in abundance. If done right, you will find that you will start to reject grains, greasy and sugary foods completely.

I'm 6ft3, about 220LB (mostly muscle) and have been training consistently for about a year and a half. I find that it is a struggle to consistently eat throughout the day to the point where I feel satisfied and full. I rarely ever have to watch what I am eating or how much of it unless we're talking about unhealthy stuff such as grains. Bread, rice, pasta.. etc. I focus on eating a large amount of various nuts and seeds daily, fruits, veggies, lots of turkey/chicken and seafood. I'd say my diet is mostly good. On average I eat grains only once a week or so.

The best way to maintain healthy weight without being overly anal on tracking calories is focus on eating a large healthy breakfast everyday and get into weight lifting.

[1MOREMOD]

Yeah I'm 225 and 6 foot been powerlifting and now bodybuilding for 30 plus years. I can gain or lose weight at will. My problem is gaining size not losing. Sitting around doing nothing I dont have desire to eat.