Advice on Weight Loss
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Andyc316
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Join a program like weight watchers that has a fee—if you’re paying to be a part of it, you’re more likely to stick with it, and you’re accountable for your weight loss by weighing in once a week at a WW office. Don’t write the entire day or week if you make a bad choice food wise. Good luck
Sorry in advance for this lengthy response, and if some of this is obvious.
Hate to say it, it's all about what you consume and the amount of energy (calories) you expend. If you consume more energy than you use, the body stores it as fat. To reduce your fat, you should be hitting a 500 calorie deficit each day. Don't dip too far below that or you will feel exhausted and lethargic. It's not about eating less, just high quality food that provides the right macros (micronutrients) and makes you feel full throughout the day. Find a diet and exercise regimen that works for you, and measure it in a way that allows you to see results through trial and error. You might have several false starts before you hit a stride that works for you. This is what I did that finally worked. I did it a decade ago, and then again two years ago after I got fat during covid.
I don't know your situation, but I'll outline what I advised my brother in law who is over 30% body fat.
The preliminary step is to become engaged with your body and get moving. Start following experts on Youtube. Some of them are bullshit, but you'll get a sense of who those are the more you get into it. Get physically ready and mentally motivated. At this point, it's motivational to buy new workout shit. Shoes and gear.
The first step is to determine your current and desired body composition, and then track your activity and consumption. Download Myfitnesspal and subscribe to the premium version. Get an activity tracker, like an Apple Watch, and sync it with Myfitnesspal. Set your daily steps to at least 10,000 to 12,000. Track your food consumption with the barcode scanner or search bar until you get a feel for how your daily fat, carbs and protein macros match your goals. Your calories are comprised of those three macros. Things like sodas and alcohol are calculated as carbs. Things like tea or celery might have no carbs, fat, or protein, so have no or nearly no calories. You can start with the default settings on the app, then adjust them up or down as you become an expert and want to fine tune your diet. Tracking your food will allow you to identify hidden sugar (it's in everything) sodium and fat. Don't eat processed food or drink alcohol, or at least limit it to weekends, limiting your cheat days to only once per week. Mine is on Friday or Saturday. And on that cheat day, don't go higher than 20% above your normal daily goal because you'll need to make up for that over the next six days.
As part of this, get yourself a scale that measures body composition. I found Withings offers the best one for the money. I actually have two, apartment and weekend house, and they are consistent enough with each other. The handheld ones are junk. I focus on fat content more than weight. None of these scales are 100% accurate, but they will allow you to loosely track your progress good enough to motivate you. Or frustrate you when you've slipped.
Forget the BMI index that doctors use. If you're obese, you don't need an index to tell you you're obese. For anyone with any muscle mass, it's completely inaccurate and flawed. I am 210 lbs so would be considered nearly "obese" on the BMI chart. But I am 6' with a 33 inch waist and 15-17% body fat, so obviously I'm not obese. Instead of BMI, google FFMI. And use an online FFMI body composition tool to plug in your numbers to determine your fat free mass to get a two digit number between 10 and 25. Then compare it to the chart that ranks your fitness level. Anything over 25 is considered "suspicious for steroid use." !!! Also, as tempting as it is, don't do steroids.
Second, gym. Obviously. By volume, muscle weighs 1.15X more than fat, which is why the bullshit BMI scale says I'm "obese." And at rest, muscle burns 3x the calories of fat. So just laying in bed motionless, muscle consumes 6 calories per hour, while fat consumes 2. During activity, muscle burns nearly all of your calories and then continues to consume calories for hours after the exercise is completed. So your goal is to gain muscle and lose fat, along with 10-20 minutes of activity that will raise your heart rate and increase your metabolism.
If I were to choose one routine that would net the fastest results, it is legs. People hate leg day, but I love it. Rather, I love how I look in shorts more than I dislike the discomfort of leg exercise. It is the largest muscle group, will grow fast and will provide you with benefits sooner. So it's a solid foundation and a good approach to achieving your goals. I won't go into any more detail about the gym. There are endless YouTubers that can do that.
Thank you for the in depth response!!
Yeah, I don't get the leg day hate. I love leg days (probably because of my swimming background)
BubbleButtHungBoy
Legendary Member
There's really not a lot of "secret techniques" to weight loss. The best advice I can give is work out 4 to 5 days a week, do 30min of cardio before and after you lift, eat a balanced diet of fruits, veggies, lean protein and healthy fats, up your water intake, get 8 hours sleep minimum, and mind your portions.
Hard work and discipline equals success, its a journey, not a marathon.
Cheers
Advice for weight loss. I am super fat at least this is what I am being told. I know I have a terrible body but think I am more chubby than fat, I have a number of allergies and so therefore many of the diet trends don't work for me. I am a runner and volleyball player. I was released from my injury and did my first half last month have my second this month. Any advice to lose weight when you are already doing a lot. Besides lipo suction and not eating.
It's great that you're looking for some fresh approaches to weight loss! While the basics of eating well and staying active are important, there are indeed some lesser-known strategies you can try.One interesting source of inspiration could be checking out the fitnessclone.com website. They offer insights into various workout and diet plans, including the John Cena Workout and Diet, which might introduce you to unique fitness techniques and dietary approaches you haven't explored before.Remember, achieving your weight loss goals often involves experimenting to find what works best for you.
Consider doing intermittent fasting.
Intermittent Fasting 101 — The Ultimate Beginner's Guide
I gave it a go during the covid lockdowns and it was amazing. I went from 94 kgs to 78 kgs in slightly over a year. I lost so much weight that my family thought I had cancer and was dying, lol.
Intermittent Fasting 101 — The Ultimate Beginner's Guide
I gave it a go during the covid lockdowns and it was amazing. I went from 94 kgs to 78 kgs in slightly over a year. I lost so much weight that my family thought I had cancer and was dying, lol.
Well, that's generic but, eating homemade food. Get enough protein and a lot good vegetables. If you find difficult to get the motivation to cook your meal, one trick someone told me is to mix it with another habit you already have. For example, I listen to my favorite podcast while I'm preparing diner.
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