Weight loss

[deleted17129121]

I am planning to start exercising to lose weight. Lately, I feel like I'm getting overweight and it's affecting my confidence.

Is anyone else planning to lose weight? I'm 173/90 and looking for friends online who want to lose weight together. We can regularly update and motivate each other.

 

[fffuuuccckkk]

I'm down! I've started working out late last year but I'm planning on going the extra mile this year.
I'm finding it difficult to lose weight without a diet, though. I'll try one of these calorie tracking apps to see if that helps, but my main goal for February is to include consistent cardio to the weightlifting I've been doing.

 

[Rooker]

I’m not really going after weight loss right now, but I’m certainly around to help motivate or just check in.

 

[deleted25644191]

If you want to lose weight, please consider doing intermittent fasting. This one thing helped me get my abs and ripped in my 40s. It's really very easy to do once you get used to it.

Intermittent Fasting 101 — The Ultimate Beginner's Guide

 

[ILoveGames48]

First thing you do is sit down.. write on paper for two weeks .. what you eat .. how much you eat if it.. plus what you drink..


Then sit back and think what you can cut back just a little at a time.. if you drink up to 4 cans /2 16.9 ounce bottles of pop.. cut it in half ..

Sweets.. not necessarily cut in half but go for cutting at least a third off your daily intake… whole milk/ ice cream and bread is definitely your big weight gainers .. .. go for 2 percent milk.. if don’t like the taste of it.. get both whole milk and 2 percent milk and half/half in a glass and then go to 2/3 to 1/3 until you get used to the flavor of 2 percent milk ..

Then take a walk … 100 feet down road and back.. then each day as get used to the short walking go to 200 feet .. you don’t want to over do it right away.. it will and could do damage to your lungs and heart putting a strain on them where not used to it..


Do this for about a month then if going to gym .. begin light weights and not try to lift too much just to look hot to others around you.. .. think of your body .. and don’t over do right away as can pull a muscle in the process ..

A friend of mine did this and within a year he lost nearly 60 lbs .. now few years later he is 220 and lookin pretty good he was 460

 

[TheTick901]

I am planning to start exercising to lose weight. Lately, I feel like I'm getting overweight and it's affecting my confidence.

Is anyone else planning to lose weight? I'm 173/90 and looking for friends online who want to lose weight together. We can regularly update and motivate each other.

I am currently on the weight loss attempt myself. My doctor prescribed me phentermine after my repeated failed attempts at losing weight on my own. Lost 41 pounds already and I am planning to lose around 70 more.
I'm totally down with motivating each other!

 

[Rooker]

Knowing your caloric intake is great advice. At the very least, you learn how much you can eat before weight gain.

 

[tc6avg]

If you want to lose weight, please consider doing intermittent fasting. This one thing helped me get my abs and ripped in my 40s. It's really very easy to do once you get used to it.

Intermittent Fasting 101 — The Ultimate Beginner's Guide

I had done intermittent fasting for a while. It did help me lose weight. But then I got back into my habits and gained most of it back. Starting it up again and starting to go to the gym. Will see what happens.

 

[nakedguy77]

I had done intermittent fasting for a while. It did help me lose weight. But then I got back into my habits and gained most of it back. Starting it up again and starting to go to the gym. Will see what happens.

I've done the intermittent fasting and that works to lose weight short-term but seldom doesn't work long time. The biggest thing I have found that's helped me is watching my calorie intake versus my calorie output, normally on a daily average I can assume 1,400 calories, That's assuming that I'm burning $1,500 to 2000. Of course there are days I consume more than that, and some days I consume much less than. But watching your calories is going to do more to help you lose weight than anything else, be sure to take note of your physical exercise, your muscles could atrophy if you're not consuming enough calories, so you have to take into account your physical workout as well. That was a mistake I made the first time I got on this and I had to build all that muscle back up.

 

[Rooker]

IF can work, and there is some emerging evidence it has benefits for cell health, but it really comes down to calories in-out.

I succeeded with IF in the past, but I never needed a ton of weight loss. I now eat a very protein heavy breakfast and basically fast throughout the day (with maybe a salad) before another protein heavy dinner and it works great.

This may be a cop out, but I think everyone needs to find what works for them, move enough, and avoid foods with ingredients you can’t pronounce.

 

[deleted28995841]

Former trainer here.

A few tips:

1. Stop all carb intake at 3pm, 6 out of 7 days a week. Eat high protein for all three meals each day.

2. Stop eating at 5pm. *Starve* until bedtime.

3. Have a max of 2 bad meals (fast food) per week. Don’t abuse it.

4. Do basic body-weight exercises to start: push-ups, pull-ups, body squats, dips 3 x week. Graduate to weights.

5. REST after all HEAVY workouts (if you do a machine squat or BB squats at the gym, rest the next day to allow your body to grow. If you don’t rest your body you’ll overtrain).

6. Drink 6 glasses of water per day.

7. Stay away from protein shakes = too caloric (they cause protein belly). Stay away from creatine (your body manufactures it). Stay away from supplements. Your daily FOOD is your supplement.

8. Stay away from beer if possible (causes bloating). Stick to hard liquor.

9. Get 6-8 hours sleep EVERY night. Period. You don’t sleep = You will not grow (or lose bf).

10. Take a before photo (no matter how bad you look). Weigh. Record it. Write down your goals: 6 months? Year? Two years? As you lose bf and gain muscle DOCUMENT IT. Take more photos. If you don’t - you won’t grow. Even one pound lost is a victory. We build on small victories to reach goals.

Good luck!

Photo: that’s me, age 52.

 

[TheTick901]

Sorry, but I feel that I have to respond to this thread. There's so much nutrition misinformation in this forum that it's making my head spin. I recently lost over 80 pounds. I know what has worked for me and what did not.

The only way to lose weight is through a calorie deficit. That's it. It's through the law of thermodynamics and physics. Carb cutting doesn't work and has never worked for me. Unless you are a diabetic, you don't need to restrict carbs.

You also don't need to stop eating at a specific time. That's total baloney and a diet myth. If it fits in your calorie budget you can eat at whatever time you desire.

You can also have fast food whenever you want as long as the meal fits in your calorie budget for the day. Fast food as a "cheat meal" demonizes food and that demonizing food causes eating disorders.

Just find out what your calorie budget is and work under that budget for the day. Work on moving around more and more. Just eat less and move more.

Also be aware to discuss any change in your diet and exercise with your primary care doctor beforehand.

 

[fffuuuccckkk]

I completely forgot I wrote on this thread back in January, wow lol.

I'm happy I stuck with a consistent workout routine that included weightlifting, but I've been too lazy to do cardio. Therefore I gained muscle but did not lose fat. I'm fine with it, but really am looking to start getting really consistent with at least 30 minutes of cardio every day as I've noticed some change just by doing that and obviously a calorie deficit diet.

I've done keto and the Dukan diet before, but now that I'm tracking calories I can see that I was just on calorie deficit "by accident". I know that there's some studies on ketosis and stuff, but if I can get similar results and still get to eat pasta, is fine by me!

 

[Rooker]

Try to eat 1g of protein per pound of lean body weight. Or just .75 of overall weight depending on how much fat you carry.