Best way to lose weight?

[chassis]

That is one approach, yes. How about you?

[3PedalJake]

No I'm asking specifically, what are the steps taken to achieve this calorie deficit? Do, as coca-cola suggests, "all calories matter" and I can eat whatever up to my limit? How do I know my limit and what I can consume and still be in a deficit?

The thread title is "best way to lose weight?", and lots of replies are "calories in calories out". That is like a thread "best way to get more power from my engine?" and having replies like "burn more air and fuel in your combustion chamber". Well, yes true but that doesn't tell me how I might go about doing that. It's the specifics that matter, and while physiology obvs must adhere broadly to the laws of physics, metabolism is much more complicated than an ICE combustion cycle.

[JP10]

Originally Posted by 3PedalJake

No I'm asking specifically, what are the steps taken to achieve this calorie deficit? Do, as coca-cola suggests, "all calories matter" and I can eat whatever up to my limit? How do I know my limit and what I can consume and still be in a deficit?

The thread title is "best way to lose weight?", and lots of replies are "calories in calories out". That is like a thread "best way to get more power from my engine?" and having replies like "burn more air and fuel in your combustion chamber". Well, yes true but that doesn't tell me how I might go about doing that. It's the specifics that matter, and while physiology obvs must adhere broadly to the laws of physics, metabolism is much more complicated than an ICE combustion cycle.

Google --> https://www.calculator.net/calorie-calculator.html --> modify based on results once applied.



Good luck.

[Glen e]

You’re definitely on the right track when you track your calories. It’s all in the math….I’ve lost 50 pounds over the last three years by tracking my calories and always keeping my deficit around 700 per day from what I burn. I try to eat about 1500/day, I burn 2300/day which ends up to be about 1 to 2 pounds loss a week… I try to get 50g of protein/day, I don’t really care about anything else. Works for me.

I also do a three day juice fast once a month just to clean everything out…I walk 20 to 25 minutes four times a week.

[3PedalJake]

Originally Posted by JP10

Google --> https://www.calculator.net/calorie-calculator.html --> modify based on results once applied.



Good luck.

Notice that says estimates, that means it's not "yours". It still doesn't tell you anything about how your metabolism works. You can't just account for energy in food if you don't take into account hormonal responses to different substrates and at differing intervals. We process carbs, fats and protiens, all in different ways at different times, we don't have any "calorie receptors".

Thx, but I'm 22 BMI now, was once 30+, and I'm old. I've counted a lot of "calories" in my day, all of them when I was fat, none since.

[3PedalJake]

Originally Posted by Glen e

You’re definitely on the right track when you track your calories. It’s all in the math….I’ve lost 50 pounds over the last three years by tracking my calories and always keeping my deficit around 700 per day from what I burn. I try to eat about 1500/day, I burn 2300/day which ends up to be about 1 to 2 pounds loss a week… I try to get 50g of protein/day, I don’t really care about anything else. Works for me.

I also do a three day juice fast once a month just to clean everything out…I walk 20 to 25 minutes four times a week.

+1 for exercise & fasting

The important part is it works for you. If you can do it and it's not making you miserable (unlike most ppl) more power to you. Cheers!

[TXSTYLE]

Just want to chime in quickly with some helpful information. More of a safety warning. Probably more so for middle aged guys like myself but even younger guys should take heed. Two physicians I see annually. My MD and a Internal Medicine specialist. Sure, without question, one can definitely lose weight and quite quickly on a Keto Diet and Fasting. But it can place a heavy toll on your Kidneys and endocrine system. So be safe. I'm just sharing the information.

[3PedalJake]

Originally Posted by TXSTYLE

Just want to chime in quickly with some helpful information. More of a safety warning. Probably more so for middle aged guys like myself but even younger guys should take heed. Two physicians I see annually. My MD and a Internal Medicine specialist. Sure, without question, one can definitely lose weight and quite quickly on a Keto Diet and Fasting. But it can place a heavy toll on your Kidneys and endocrine system. So be safe. I'm just sharing the information.

That makes a good case for understanding specifically what physiological effects it's having, and taking it step by step.

You know what REALLY takes a toll on your kidneys? T2D

[TXSTYLE]

Originally Posted by 3PedalJake

That makes a good case for understanding specifically what physiological effects it's having, and taking it step by step.

You know what REALLY takes a toll on your kidneys? T2D

ANY form of synthetic Test definitely messes up your kidneys. But boy is it effective at body transformation. From what I've heard.

[Oldgixxer]

Originally Posted by TXSTYLE

ANY form of synthetic Test definitely messes up your kidneys. But boy is it effective at body transformation. From what I've heard.

Huh??? Strongly disagree about testosterone messing up your kidneys. But,anyways:
T2D=Type 2 Diabetes

[JP10]

Originally Posted by 3PedalJake

Notice that says estimates, that means it's not "yours". It still doesn't tell you anything about how your metabolism works. You can't just account for energy in food if you don't take into account hormonal responses to different substrates and at differing intervals. We process carbs, fats and protiens, all in different ways at different times, we don't have any "calorie receptors".

Thx, but I'm 22 BMI now, was once 30+, and I'm old. I've counted a lot of "calories" in my day, all of them when I was fat, none since.

Haha I read part of your post and just slung out a message, no shit it's an estimate. There is no single right way to loose weight because everyone is different. Congrats on your 22 BMI brag? Not sure what you're trying to prove there. I've never counted my calories, I don't necessarily agree with doing so. Heck I can loose weight on whiskey and eggs which seems to happen quite frequently, not going to recommend that to anyone though - that is the point of a deficit though.

Notice what I said at the end of my post.... modify based on results once applied. Now, let's all brain storm on what I could've meant with that sentence.... Oh yeah, that you need to track your own progress and tailor your diet accordingly.

Please continue to have fun reading online about how to lose weight - it isn't rocket science.

[peelerec]

I have not yet seen anyone suggest this but hiring / consulting a dietician that actually lives a fit lifestyle would help. Calories in vs calories out (tracking macro's) is effective but not always helpful for all. If you need someone to simply tell you what to eat, when, and on what days due to your own personal schedule, then hiring a professional ie. dietician/nutritionist and/or meal prep company would help.

[Chihuahua]

The best way to lose weight is to be a contestant on "Naked And Afraid".

[3PedalJake]

Originally Posted by JP10

Haha I read part of your post and just slung out a message, no shit it's an estimate. There is no single right way to loose weight because everyone is different. Congrats on your 22 BMI brag? Not sure what you're trying to prove there. I've never counted my calories, I don't necessarily agree with doing so. Heck I can loose weight on whiskey and eggs which seems to happen quite frequently, not going to recommend that to anyone though - that is the point of a deficit though.

Notice what I said at the end of my post.... modify based on results once applied. Now, let's all brain storm on what I could've meant with that sentence.... Oh yeah, that you need to track your own progress and tailor your diet accordingly.

Please continue to have fun reading online about how to lose weight - it isn't rocket science.

Not trying to get into a pi$$ing match with you, just trying to make ppl (not necessarily you) understand that there's a lot more to it than just doling out a specific caloric amount of "something" and ingesting it whenever you want.

[Agall1985]

Don't eat bread and anything sweet, plus running every morning.

[JP10]

Originally Posted by 3PedalJake

Not trying to get into a pi$$ing match with you, just trying to make ppl (not necessarily you) understand that there's a lot more to it than just doling out a specific caloric amount of "something" and ingesting it whenever you want.

Looking back I definitely came off harsh, just was a little taken back by the response given. I apologize for that. Agree that there is a lot more to counting calories and fitness in general. A lot look for the easiest fix, and the easiest fix for one can produce little results for another. It really takes trial and error through years to understand exactly what the best methodology could be for a single person. I remember my first 3-4yrs working out, the amount I spent on supplements looking for an easy fix to loose weight was staggering. After about 5yrs in I found out that supplements are really not needed at all. Proper diet should give you all the tools you need. This is about the time I really saw results taking myself from 230 to 180 over a span of maybe 1.5yrs - could I have done it quicker? Maybe, but you sacrifice a lot in doing so. Meaning if I wanted to keep muscle mass, you need to go about the process slowly. If I didn't care about muscle mass, then you can just put yourself in a deficit for a long period of time, but you're going to loose that mass quite quickly.

Long story short - you don't need supplements - diet, sleep, and exercise are the most important aspects of the process - Diet and exercise should be tailored to meet your goal - Understanding of diet that works for you takes a while, but it is 70% of the battle - I equate sleep to 15% and exercise to 15%

[Kinleyg]

I haven't read through the thread because I'm new and this is a long one. I can give a quick synopsis of my weight loss story and am happy to answer any questions. I'm definitely not an expert, I just know what worked for me.

Overweight since I was 6. At 31 I was 6'5 and and about 400 pounds. Decided to get an exercise bike. Was awful at first but after a couple weeks I could really see my cardio improving. Started to lift a few weights. Then changed my diet, then tracking what I ate in Lose It (app). I cut out most sugar, anything processed, and tried to limit the unhealthy refined carbs. I decided to commit to the life change (a diet is temporary, this only works if you change your view which means changing your life really) and in the span of 18 months I lost 180 pounds. I got down to 220 but my body mass was clearly off (destroyed too much muscle). It's all about calories consumed being less than calories expended.

At this point (age 33) I changed to a more realistic lifestyle from the more aggressive weight loss to more of a lets kind of maintain, gain some muscle, and try to be reasonable. I gained some weight back, all the way up to 280. So from 33 until 38 (just before covid) I'd bounce between 250 and 280. Through covid I've found a nicer routine. I work out 3-4 days a week, I don't eat that healthy and I've been fairly stable around 255.

Best tip I can give is don't drink calories. I only drink water and black coffee. Alcohol was hard alcohol with sparkling water when I still did but found as time went on I just drank less and less.

Second best tip find your right workout time and method. I found working out at home worked the best and in the afternoon. I've been lucky to find ways to get my work done around this but not everyone can. Find something that works for you that doesn't give you a reason to not work out.

I don't think the no carbs or keto necessarily work long term because eventually you need to find your own happy medium. So I never tried those. Fasting makes sense but again I've never tried.

You'll slip up, you'll have setbacks and most importantly you will 100% gain some weight back. The trick there is being stubborn on the side of the weight loss. Don't get fed up and say screw it because you messed up 1 day or messed up 1 week. The important part is to put a stop to the slide at the first moment you can.

Sorry for the novel just one fat guys experience.

[chassis]

Great posts.

Long story short - you don't need supplements - diet, sleep, and exercise are the most important aspects of the process - Diet and exercise should be tailored to meet your goal - Understanding of diet that works for you takes a while, but it is 70% of the battle - I equate sleep to 15% and exercise to 15%

Best tip I can give is don't drink calories. I only drink water and black coffee. Alcohol was hard alcohol with sparkling water when I still did but found as time went on I just drank less and less.

Second best tip find your right workout time and method. I found working out at home worked the best and in the afternoon. I've been lucky to find ways to get my work done around this but not everyone can. Find something that works for you that doesn't give you a reason to not work out.

I don't think the no carbs or keto necessarily work long term because eventually you need to find your own happy medium. So I never tried those. Fasting makes sense but again I've never tried.

[///MPhatic]

People gain weight, and consequently get unhealthy for 4 major reasons.

1. They eat/drink too much (volume)
2. Of the wrong things
3. At the wrong time
4. They don't exercise properly

This is one of those things where, if you want to lose weight all you have to do is the exact opposite.

Don't eat enough of the right things, at the right time, and exercise properly.

Restrict your eating window to 5 hours, with you circadian rhythm (never eat until you'll fully awake, and never eat when your body is winding down).

Do a 15- minute workout every single day, and make sure to include weight training in that, but don't over do it, NEVER be sore.

No overt sweets.

Very little bread.

Cut out all the preservatives you can (they lodge themselves in your fat cells and won't let the fat go).

And most importantly, find something that can motivate you in the tough times because you're going to need it.

Oh yeah, alcohol is a POISON, stop doing that. And if you're smoking, stop doing that.

First meal of the day should be at about 2 PM, a banana and nuts. Some snacks before dinner before 7 should include greens, carrots, peppers, etc.

Make sure to get your fiber, and drink PLENTY of water. In fact, don't drink anything except water and pure orange juice (or pure juice of your choice).

Last meal of the day can be a standard meal, no need to make it super good for you, but it can't be fast food.

That should about cover it.

If you're already a healthy weight and have healthy habits then you're not reading this, so forget you .

If you're an unhealthy weight and have bad habits, quitting those and doing the things I've mentioned should net you 10-15 lbs a month weight loss, safely, depending on your current weight.

I personally lost 41 lbs in 3.5 months doing just what I have written above.

[chassis]

Interesting point above, conditioning the advice on being unhealthy. Meaning to say that healthy people need not heed the advice.

Is this the correct understanding @////MPhatic, that the regimen proposed is principally aimed toward unhealthy people?

[Oldgixxer]

Different strokes for different folks,the post above just proves there's no single "best way" to lose weight.
I eat 7-8 small meals a day(500-600cals ea),starting at 3am when I get up to hit the gym and it's definitely not a banana and nuts lol. I ramp up the cardio when I need to shed some bodyfat. Consistently drop 1.5-2lbs per week this way and have been doing it this way since '92.
Keep your mind open to new ideas,there's always something to learn and with that being said,find what works best for you through trial and error. YMMV

[///MPhatic]

Originally Posted by chassis

Interesting point above, conditioning the advice on being unhealthy. Meaning to say that healthy people need not heed the advice.

Is this the correct understanding @////MPhatic, that the regimen proposed is principally aimed toward unhealthy people?

If you're healthy, eat healthy, and within an 8-hour window (with your circadian rhythm), then you're good.

What I wrote above is basically outlining that it's not one thing people do to get unhealthy/overweight, it's a combination. All you really have to do is flip that combination 180° to fix it. There are tricks, of course, like as few preservatives as possible, and exactly what you eat before and after a workout to build muscle, or exactly what to eat to maintain muscle mass while losing weight, but those are the highlights.

But yes, it's aimed towards people who are overweight and those people are generally unhealthy, even if they don't know it.

If you live life naturally, you'll have a natural life curve. To have a longer, healthier, unnatural life curve you'll have to do unnatural things, unfortunately.