Best way to lose weight?

[G35POPPEDMYCHERRY]

burn more calories than your BMR

[Mellor@22]

Do not skip breakfast. Skipping breakfast will not help you lose weight. ...
Eat regular meals. ...
Eat plenty of fruit and veg. ...
Get more active. ...
Drink plenty of water. ...
Eat high fibre foods. ...
Read food labels. ...
Use a smaller plate.

[Chapperss]

just for fun - the litteral answers to this posts topic

Don`t eat

You`ll lose a shit ton



This is a joke but does highlight the calories in vs out argument - that I happen to agree with.

[Savescuu]

Agree with Mellor@22
I lost till now 5 Kgs in 2 months (maybe not much for others but also gained muscle) by making 30-60 min exercise per day (Gym and jogging), no eating after 18:00 .Not an easy task unfortunately .

Good luck and take care !

[chassis]

As a mental game, think about your target weight at an age in the future, say 20 years from now.

Convert the weight difference between your 20 year weight goal and today’s weight into an annual weight loss target. Unless you are morbidly obese today, the annual weight loss is probably small and very achievable.

Speed of weight loss matters less than the weight loss itself, again with the provision that you are not presently morbidly obese.

[DocL]

I have always yo-yo'd with my weight my entire life. I'm 5'8 and at one point 20yrs ago I weighed 240. I was a fat fuck. I was able to get down to 200 easily, but still overweight and then got Type2 diabetes. Four and a half years ago I worked with a weight loss doctor, using HCG, and lost 42lbs. However I was miserable and he stopped the HCG after three weeks. I got down to 168lbs and stayed there until covid. I was forced to stay home for three months and started all of my bad eating habits again and gained 20lbs in six months. This past December my A1C was at 10.4 and I was going to need to get on insulin so I had to make immediate changes. I started on the Optavia 5&1 and I'm now down to 168lbs again and feel great. My A1c is now 6.8 and I stopped two of my medications. I like eating the "fuelings" every two hours, and my one home meal is healthy and filling. I'm starting on the next stage which is two meals and four fuelings during the day.

The amazing thing is I'm not hungry on an 800-1000cal/day diet. I drink approx 100oz of water a day too. It's not a carb free diet either. I've tried Keto and I feel like crap.

I don't exercise, but I will start walking and bike riding once I increase my calorie intake to around 2000-2200/day when I'm eating three full meals.

The key to success is making the right decisions when you feel like snacking. Instead of eating some of my kids junk food, I'll measure out two to three ounces of chicken breast and eat that with some romaine lettuce. It's filling, has protein, and I'll burn it off it my sleep.

[dreamingat30fps]

I'm starting to think it's all bs and "skinny" people either just don't eat at all and lie about it or they are npc's in this matrix.

I did low carb with IF and lost around 15 lbs then stopped losing. I did feel better so I kept going regardless, nothing. I then decided to cut out lunch, so my first meal was around 1pm and it was breakfast, always the same thing, 2 eggs, sometimes with ham or mushrooms and some turkey bacon. Then I would eat dinner typically before 8pm and usually protein (chicken, steak, pork) with veggies. I was also hiking 1.5-2 miles maybe every other day and working outside cutting wood, trimming stuff most of the day most days. I did this for maybe a month or two... did not lose a single pound. I'm sorry, but it doesn't make any sense how I can go from that to not doing any exercise, eating breakfast, lunch and dinner, eating whatever I want (including a ton of rice), typically having seconds and the difference is 15lbs????

I still try to be low carb as it does seem to help me a lot with inflammation, but weight loss, that shit's fake news!

[overcoil]

Originally Posted by dreamingat30fps

I'm starting to think it's all bs and "skinny" people either just don't eat at all and lie about it or they are npc's in this matrix.

I did low carb with IF and lost around 15 lbs then stopped losing. I did feel better so I kept going regardless, nothing. I then decided to cut out lunch, so my first meal was around 1pm and it was breakfast, always the same thing, 2 eggs, sometimes with ham or mushrooms and some turkey bacon. Then I would eat dinner typically before 8pm and usually protein (chicken, steak, pork) with veggies. I was also hiking 1.5-2 miles maybe every other day and working outside cutting wood, trimming stuff most of the day most days. I did this for maybe a month or two... did not lose a single pound. I'm sorry, but it doesn't make any sense how I can go from that to not doing any exercise, eating breakfast, lunch and dinner, eating whatever I want (including a ton of rice), typically having seconds and the difference is 15lbs????

I still try to be low carb as it does seem to help me a lot with inflammation, but weight loss, that shit's fake news!

Haven't been following the previous post.
Anyway, don't you think if you've been doing intermittent fasting your body may be conserving fat / mass to maintain the balances it has become accustomed to ?

What would you guess the length of time it takes for a change in diet or eating habits to show long term results ? six-months or six-years ?

Finally, does anyone really know what kind of diet works ? Or what constitutes an ideal diet ?

Anyway, keep trying new things. Keep experimenting with foods and exercise. And don't take as fact any one thing concerning diet and exercise and rely on your intuition and assess your wellbeing. Individuals can accomplish remarkable results.

[dreamingat30fps]

Originally Posted by Caravaggio

Haven't been following the previous post.
Anyway, don't you think if you've been doing intermittent fasting your body may be conserving fat / mass to maintain the balances it has become accustomed to ?

What would you guess the length of time it takes for a change in diet or eating habits to show long term results ? six-months or six-years ?

Finally, does anyone really know what kind of diet works ? Or what constitutes an ideal diet ?

Anyway, keep trying new things. Keep experimenting with foods and exercise. And don't take as fact any one thing concerning diet and exercise and rely on your intuition and assess your wellbeing. Individuals can accomplish remarkable results.

I have no idea. It doesn't help that if you ask 10 people how to lose weight you will get 10 different answers. I have done just low carb without IF and had similar results. I lose 10-15 lbs and then stop losing. When I don't do "anything" and eat whatever I tend to stay around 260-270 and then no matter what I seem to do I drop down to around 250 and stop losing. I understand one can stall and many times I might go a week or two where I don't lose anything then drop several pounds the week after, however once I hit 250 that doesn't seem to happen anymore.

I was mainly trying the IF for joint pain relief as I have also heard that helps and I think it did help with that, but didn't do much for weight loss over just low carb. I have also done calorie counting. At my heaviest I almost got to 300 lbs and started counting calories. It was miserable but I dropped down to high 240s (lowest I can recall being) and have not gone back up to close to 300 since (that was probably a decade ago).

[JP10]

Originally Posted by dreamingat30fps

I have no idea. It doesn't help that if you ask 10 people how to lose weight you will get 10 different answers. I have done just low carb without IF and had similar results. I lose 10-15 lbs and then stop losing. When I don't do "anything" and eat whatever I tend to stay around 260-270 and then no matter what I seem to do I drop down to around 250 and stop losing. I understand one can stall and many times I might go a week or two where I don't lose anything then drop several pounds the week after, however once I hit 250 that doesn't seem to happen anymore.

I was mainly trying the IF for joint pain relief as I have also heard that helps and I think it did help with that, but didn't do much for weight loss over just low carb. I have also done calorie counting. At my heaviest I almost got to 300 lbs and started counting calories. It was miserable but I dropped down to high 240s (lowest I can recall being) and have not gone back up to close to 300 since (that was probably a decade ago).

Try a workout program focused on strength rather than weight loss. Obviously maintain eating relatively healthy, but just throwing that out there. Don't focus on the weight, focus on getting stronger. More muscle the more fat you'll burn.

Not sure if you have already tried this, but it's a longer road. Once that muscle mass is built, it helps keep the weight off. Sounds like your metabolism is becoming stagnant. You need a spark to get shit going.

Just an idea.

[floridaorange]

Muscle burns fat as pointed out by JP.

Grab an apple the next time you're hungry (snack), and have a healthy morning smoothie with organic fruits and an veggies and protein powder.

Drink Green Tea > coffee

Jump starting your metabolism is like stoking a fire - you've gotta figure out what works for your body. For me it's squats, sit-ups, pull-ups and other isometrics currently, eating healthy daily, lots of water, all organic.

Building muscle works better than cardio - but cardio is great for warming up or once a week - or some high knees throughout your workout to keep the fire burning.

[chassis]

For males try a diet around 2400 calories per day, plus or minus a bit to adjust for age and height. Don’t guess, count the calories out. Be disciplined.

There are online calorie intake guides. 2400 calories is simply one data point.

To verify where you are today, diet-wise, count all of your calories. Be disciplined. Include sweet drinks (soda, Gatorade, coffee with sweetener) and alcohol.

And exercise “a bit”. Do something small every day. Be disciplined.

Losing weight and maintaining weight requires discipline. There is no alternative.

[aguywalksintoabar]

It's a slow one but helped me shed a few pounds.

[ruslanharanin]

Every morning I do the Surya Namaskara yoga complex. It helps a lot to maintain shape and weight.

[Wills2]

My take/story is that it's very simple but very hard to do consistently (and that is the key word) before the late unpleasantness, I'd trained for 30 years and whilst I'd never been "Instagram lean" or anywhere near it I'd always been in OK shape around 20% fat maybe 15% some years but let's call it 20% @ 190lbs and 5.11- 6ft (depending on the thickness of my socks).

During the pandemic I got into some real bad habits, stopped all training and started on the rich food and booze ended up putting on 30lb of fat and losing a load of muscle I was in an utter state inside and out, I have a narrow frame and am not built to weigh that.

14 months ago I started to exercise again went back to my old diet and cut the booze by 70% (but this time I calorie counted everything) the goal was to be in a 500cal deficit a day = 3500 a week = 1lb of weight lost per week (aiming/hoping for that to be fat).

I went back to the weight gym and then walked everyday 4 miles (I hate cardio running/rowing etc..) but this walking was really effective because I did it (that is very much the key) no point in creating a program you won't do, the most important thing is consistency and actually moving.

I did this for 6 months and saw real changes I lost around 20lb and my muscle/strength (such as it was) was coming back, but I'd learnt some bad habits during the lockdowns and they re surfaced after 6 months the nights drew in and it was colder so I slipped back and for 5 months I went backwards and put back on 10lbs. For the last 3 months I've been back at it and lost half of that 10lbs again and I vow not to repeat it again, I still have a ways to go to get back to a pre pandemic situation.

So back to where I came in it's a very simple equation to write down but a very difficult one to actually stick to.

Forget fads or trying to optimise muscle gains or losses with this or that (for most of us that's like a learner driver trying understand how to go through eau rouge flat out in an F1 car it's not going to happen) it adds complexity when you need simplicity to stick at it.

Eat less, Eat nutrient dense foods, move more and train harder than last time and drink less alcohol.... consistently.

[chassis]

Originally Posted by Wills2

My take/story is that it's very simple but very hard to do consistently (and that is the key word) before the late unpleasantness, I'd trained for 30 years and whilst I'd never been "Instagram lean" or anywhere near it I'd always been in OK shape around 20% fat maybe 15% some years but let's call it 20% @ 190lbs and 5.11- 6ft (depending on the thickness of my socks).

During the pandemic I got into some real bad habits, stopped all training and started on the rich food and booze ended up putting on 30lb of fat and losing a load of muscle I was in an utter state inside and out, I have a narrow frame and am not built to weigh that.

14 months ago I started to exercise again went back to my old diet and cut the booze by 70% (but this time I calorie counted everything) the goal was to be in a 500cal deficit a day = 3500 a week = 1lb of weight lost per week (aiming/hoping for that to be fat).

I went back to the weight gym and then walked everyday 4 miles (I hate cardio running/rowing etc..) but this walking was really effective because I did it (that is very much the key) no point in creating a program you won't do, the most important thing is consistency and actually moving.

I did this for 6 months and saw real changes I lost around 20lb and my muscle/strength (such as it was) was coming back, but I'd learnt some bad habits during the lockdowns and they re surfaced after 6 months the nights drew in and it was colder so I slipped back and for 5 months I went backwards and put back on 10lbs. For the last 3 months I've been back at it and lost half of that 10lbs again and I vow not to repeat it again, I still have a ways to go to get back to a pre pandemic situation.

So back to where I came in it's a very simple equation to write down but a very difficult one to actually stick to.

Forget fads or trying to optimise muscle gains or losses with this or that (for most of us that's like a learner driver trying understand how to go through eau rouge flat out in an F1 car it's not going to happen) it adds complexity when you need simplicity to stick at it.

Eat less, Eat nutrient dense foods, move more and train harder than last time and drink less alcohol.... consistently.

Great post, thanks for sharing.

[MrM422]

1. Calorie controlled diet (make sure you're in a calorie deficit every day)
2. Eat foods you enjoy but that are high in nutrients (80% whole foods, 20% "bad foods")
3. Lifts weights
4. Add cardio gradually to increase the deficit.
5. Try keep everything you're doing consistent.
6. Assess progress every 1-2 weeks and make adjustments if needed.

If you have like 40lbs+ to lose id recommend taking a diet break every 3 months, maintain and acclimatize to your new weight, reset hormones and mentally.

Then repeat for however long necessary.

The most important factor being sustainability.. if it's too hard you will give up/rebound eventually.

[danielgmanm6]

Originally Posted by stbm5

if all thats accurate then you should be losing. if the scale isn't showing a difference you may be trading muscle for fat right now. the only advice i'd give on diet would be to stop the snacking. snacking keeps insulin being released. insulin is a biological signal to store energy. also, weight loss typically isn't fast so being two weeks in isn't very long. a calorie deficit of 500/d will typically only result in 1lb per week. be patient, there hopefully comes a time when your metabolism will shift and the fast burning will be more efficient - if your body isn't used to burning fat it takes a little while for it to get going. eating is deceiving you might be getting more calories than you think - nuts for instance, one serving size of almonds is almost 200 calories...

one other rec: focus more on building muscle and less on the treadmill. if you must do a lot of cardio then do HIIT

Great advice. Listen to this ^

[chassis]

Question about insulin as a signal to store energy.

If energy intake over a one month, or substantially long period, is equal to or slightly less than energy expended, does it matter what insulin is signaling?

If the body requests (demands) energy from the body, but insulin says, "Nein, it must be stored" then what happens?

Does the body not receive the energy which it needs, when in fact the energy is available in storage?

Does insulin override the body's need for energy?

[M5Rick]

Drink half litre of water before sleep.

[wtwo3]

I'm starting a high protein diet (for me) today. While I'm pretty consistent with strength training/weight lifting, I noticed that my protein intake was lacking, so I'm trying to up it to at least 150g per day.

Just some basic research tells me that'll help me feel satiated on less calories, so it'll be easier to be in a slight calorie deficit while also getting ample protein to help with muscle growth.



All this being said, 150g per day isn't going to be an easy task for me. Today for example - here's my plan for meals:

8am Breakfast - Fried egg with guac and toast, and a cup of strawberry yogurt. Total calories: 360. Protein intake: 22g

11am Snack - String Cheese stick. Total calories: 80. Protein intake: 7g

12pm Workout - Leg Day

1pm Lunch - Hot dog in a bun topped with mustard, relish, peppers - Protein Bar - Protein Shake. Total calories: 668. Protein intake: 66g

5pm Dinner - Slice of deep dish pizza, bowl of mixed fruit. Total calories: 556. Protein intake: 26g

Totals for the day:
Total Calories: 1,664
Total Protein: 121g

This obviously needs some work. I need more in there to increase calorie and protein intake but I'm starting with this to see how things go. It already seems like a lot of food to me. Also I obviously won't be eating pizza and hotdogs daily... this is just what I have planned for today. There'll be days with some grilled chicken and veggies, steak and potatoes, etc.

[JP10]

Originally Posted by wtwo3

I'm starting a high protein diet (for me) today. While I'm pretty consistent with strength training/weight lifting, I noticed that my protein intake was lacking, so I'm trying to up it to at least 150g per day.

Just some basic research tells me that'll help me feel satiated on less calories, so it'll be easier to be in a slight calorie deficit while also getting ample protein to help with muscle growth.



All this being said, 150g per day isn't going to be an easy task for me. Today for example - here's my plan for meals:

8am Breakfast - Fried egg with guac and toast, and a cup of strawberry yogurt. Total calories: 360. Protein intake: 22g

11am Snack - String Cheese stick. Total calories: 80. Protein intake: 7g

12pm Workout - Leg Day

1pm Lunch - Hot dog in a bun topped with mustard, relish, peppers - Protein Bar - Protein Shake. Total calories: 668. Protein intake: 66g

5pm Dinner - Slice of deep dish pizza, bowl of mixed fruit. Total calories: 556. Protein intake: 26g

Totals for the day:
Total Calories: 1,664
Total Protein: 121g

This obviously needs some work. I need more in there to increase calorie and protein intake but I'm starting with this to see how things go. It already seems like a lot of food to me. Also I obviously won't be eating pizza and hotdogs daily... this is just what I have planned for today. There'll be days with some grilled chicken and veggies, steak and potatoes, etc.

Eggs are your friend when trying to get more protein in while keep the calories on the lower side. Like you had mentioned, hot dogs and pizza are typically not the best items when "dieting" lol. Though you can't make your meal plan so stringent that it is miserable to follow.

Long story short, you had a good start! Drinks lots of water!