How do you lose weight?
- Thread starter Jarsh82
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"You" as in "me" or "you" as in "what would I say for the general person"?
I'll answer the latter. Start out by cutting junk food back, if you eat any. Pizza, chips, ice cream, basically anything dessert or that you'd get at a fast-food place. Allow yourself to have it once in a while, like maybe once or twice a week you can have a dessert or something. Or else reduce the portions dramatically and eat them every day, like having a piece of dark chocolate once a day or something. Basically, when you want a burger, consider what it is you really want -- is it the fat, meat, what? And try to make tasty substitutes that still fulfill the craving. If your diet is already decent, try shrinking portions a little, or going to lower calorie versions of what you're already eating.
If you are completely sedentary, start doing minor exercise. Walk or bike instead of drive. Climb the stairs instead of taking the elevator. Every hour or two at work, get up at move around a bit, or climb up to the next floor and back down.
If you aren't, start upping the intensity. If you're running, try some weightlifting once or twice a week instead. Muscle mass burns metabolism, and you get a metabolism boost from weightlifting that cardio doesn't always give you.
If you're doing the above and not losing weight, you either have to give up way more of your time to exercise, or accept that your body has a set point that is hard to conquer (which it does) and roll with it.
I'll answer the latter. Start out by cutting junk food back, if you eat any. Pizza, chips, ice cream, basically anything dessert or that you'd get at a fast-food place. Allow yourself to have it once in a while, like maybe once or twice a week you can have a dessert or something. Or else reduce the portions dramatically and eat them every day, like having a piece of dark chocolate once a day or something. Basically, when you want a burger, consider what it is you really want -- is it the fat, meat, what? And try to make tasty substitutes that still fulfill the craving. If your diet is already decent, try shrinking portions a little, or going to lower calorie versions of what you're already eating.
If you are completely sedentary, start doing minor exercise. Walk or bike instead of drive. Climb the stairs instead of taking the elevator. Every hour or two at work, get up at move around a bit, or climb up to the next floor and back down.
If you aren't, start upping the intensity. If you're running, try some weightlifting once or twice a week instead. Muscle mass burns metabolism, and you get a metabolism boost from weightlifting that cardio doesn't always give you.
If you're doing the above and not losing weight, you either have to give up way more of your time to exercise, or accept that your body has a set point that is hard to conquer (which it does) and roll with it.
You should see a doctor about that. I doubt you're 9% to start with, but it is possible. Going down to 6% is dangerous for almost everyone. If you're a fortunate genetic freak, go for it, but it's a good idea to go see a doctor just in case.SquirePB said:
Well having lost thirty six kilos so far in total since I started my diet in late 2011 I can say with some certainty that giving up on the fatty foods almost completely, at least for the first few months and with the exception of weekends, and small breakfasts like a single tub of yogurt help. I also substituted eating chips and chocolate while watching TV for fruit.
Also I go to the gym more often and do at least two Personal Training sessions a week. That's how I did it anyway.
Also I go to the gym more often and do at least two Personal Training sessions a week. That's how I did it anyway.
I've been trying to watch what I eat as well as getting a job that required me to be on my feet all day, whether it be walking or running.
Eat fewer calories and burn more. All there is to it, really.
Eating slowly: you fill up on less since it takes time for your stomach to send a message to your brain to stop being hungry.
Regular exercise routine: doesn't need to be intense. 200 minutes a week of moderate exercise and 75 a week of vigorous exercise. is plenty and not at all difficult to work into your schedule. It sounds daunting but remember it works out to about 30 minutes of easy workout stuff and 11 minutes of vigorous workout a day. You don't need to kill yourself.
Keep the mind active: staying focused on something makes you forget you're hungry (piano, programming, classwork, painting WH 40k stuff, and video games for me)
And finally: eat less. You don't even need to change what you eat that much, at least. Fist-sized portions. All you need to remember.
Eating slowly: you fill up on less since it takes time for your stomach to send a message to your brain to stop being hungry.
Regular exercise routine: doesn't need to be intense. 200 minutes a week of moderate exercise and 75 a week of vigorous exercise. is plenty and not at all difficult to work into your schedule. It sounds daunting but remember it works out to about 30 minutes of easy workout stuff and 11 minutes of vigorous workout a day. You don't need to kill yourself.
Keep the mind active: staying focused on something makes you forget you're hungry (piano, programming, classwork, painting WH 40k stuff, and video games for me)
And finally: eat less. You don't even need to change what you eat that much, at least. Fist-sized portions. All you need to remember.
All I know is the gym doesn't work. I just end up eating more. Right now I haven't been to the gym for over a year and I'm slim to average weight. I don't diet either.
Cardio along with a little weight training to better tone. Watching my diet, I've cut hundreds of calories that I used to consume some days. I try not to eat fast food, and when I do I eat really moderately. I've lost about 11 pounds over 4 months, so not incredably quick but I still get to eat some foods I like, also I've gained a noticeable amount of muscle from the weight training so I can't complain.
Chances are you're not eating between 1500 and 2000 cals a day. You may be unaware of the amount you're actually consuming, almost everyone estimates their caloric intake incorrectly, those who don't are well aware of their intake and the caloric value of everything they eat and drink.Strazdas said:
Get appendicitis. I nearly died of appendicitis earlier this year, and lost about 10 kilograms in the process.
'Course I was already slim, so it was a bad thing...
'Course I was already slim, so it was a bad thing...
You're probably underestimating your serving size. I had to use a measuring cup for the first week when I was first trying to rehab my diet. I'm from the US and our portions are so out of hand here. Using proper serving size took alot of getting used to. Also how you dress your meals can add alot of calories without you being aware.Strazdas said:
Serving size is the big thing for me here in the United States. Just keep managing how much you consume, and make sure you're consuming the right things. Plus, I like to walk and cycle.
Another thing is that I don't drink much soda; I like to stick to an average of two cans a week, if that. Water works just as well, if not better, for quenching thirst.
I don't put on any excess weight. I'm just one of those guys who stays skinny, and I keep a lifestyle that reflects that.
Another thing is that I don't drink much soda; I like to stick to an average of two cans a week, if that. Water works just as well, if not better, for quenching thirst.
I don't put on any excess weight. I'm just one of those guys who stays skinny, and I keep a lifestyle that reflects that.
You're back?Aylaine said:I do 1-2 hours of P90X 5 days a week (a randomized order of the cardio routines only) I also eat very healthy. I find that I gain considerably less if I eat smaller portions more often then bigger portions spaced out, too.
Welcome back.
OT: I've recently started going out for jogs a couple of times a week and eating healthier. I never used to really put on weight and I used to use that as an excuse to eat loads of sweets and stuff. Now it's catching up to me D:
I work out and eat less. It's not complicated and you don't need the special diets or spent money on weight watchers products.
Those paid programs don't teach any skills that you can apply for the rest of your life and they don't want to. They want you to gain the wait back as soon as you go off the program so yo have to go back to them. The worst example is Jenny Craig. Successfull weight loss only happensRustlessPotato said:
with a sustainable life style change and no one is going buy over priced premade meals for the rest of their life.o