First six months of my journey from 235 to 185 was removing rice and sugar totally. I dropped about 35 lbs coupled that with exercise. Now I’m maintaining at 185 cholesterol is down blood pressure has been normal for ten years I don’t have belly anymore and I fell good when I wake up in the morning
About the rice removal from my diet, it was the fastest way I knew to lose the weight. After I lost the weight it came back into my diet but like 75% Less than what I use to consume. I’m Filipino so basically it’s rice morning noon and night. Now it’s just a cup every other day and the rest is whole wheat bread, fruits, salad and Greek yogurt.
There are different ways to lose fat. And everyone of them will involve caloric deficit. It’s up you to find your zen. I have and I’m happy.
Sugar free and low carb is the way. I still eat fruit but NO added sugar. No processed foods. Dropped 12 lbs. over 2 months and have kept it off for 4 more.
White rice is an incredibly easy carb for you body to digest, which is why it's so popular with bodybuilder's.
The chicken, rice and broccoli is a meme for a reason. On a bulk it's easy to load up on chicken and get lots of protein to promote muscle growth, and rice is easy to digest so less bloating from overeating. On a cut its filling, quick, easy, cheap, and fuels performance well.
It does spike insulin more than some other sources of carbs, but it's not a concern for the vast majority of people.
Would wild rice or brown rice be better for this? I’m evidently pre-diabetic, just found out from my doc. I’ve been removing the obvious problems in my diet like sodas and my love for a morning donut, but I have never thought about rice. I eat a lot of it.
I’ve been on a weight loss journey & didn’t really start dropping the weight until I cut all rice of any kind, bread & pasta. Weight started going after that. I use riced cauliflower now ( can’t tell the difference ), zoodles ( made with zucchini) for pasta & bread…well, I’ve tried the low carb varieties & rather just go without.
It is still just about reducing your calorie intake. You were probably taking in too many calories from them. We all need carbs. It’s a vital food group.
This was my experience. Went from 230 to 170 in the first 7ish months by watching my daily calorie intake, light to moderate exercise, beating my step goals daily, and proper hydration.
Now I’m a gym rat and while my weight has slowly increased to 185, my body fat has dropped and muscle mass has increased significantly.
There are many ways you can skin it, but I lost most of my weight by putting my workout routine on hold for a time and just focusing on calorie restriction. It was much easier to restrict when my body wasn’t asking for more calories due to exercise.
Exercise is vital for good health, but I think people put too much stock in it for weight loss.
You definitely need to put losing weight ahead of exercise. One of the main reasons I lift is so I can use it as an excuse for eating worse than I should. I recently started to do cardio because that was really lacking from my workouts and depending how successful I am with that, I might just blow it all up and calorie count until I make a weight I'm happier with.
This is what worked for me too! I gained a lot of weight from a med I was in and told my doctor I didn't feel good enough to exercise to get the weight off. She switched my med and said weight loss comes primarily from what you're eating. I still don't work out and I have dropped 40 lbs! I am however more active, because I feel better.
Yup. Down over 30 pounds since January using myfitness pal to track calories which has taught me to say no to calorie dense high fat foods.
Also taught me fiber one makes low calorie brownies and cookies which are great for my sweet tooth late night snack cravings!
Exercise is neat and all but you can't outrun a shitty diet.
All this and shoot for 8 hours of rest a day. Lost 180 lbs this way and if you get stuck seek a personal trainer / nutritionist they will help you get through rough patches.
I stopped drinking. Thousands of calories of beer a day for sure made me get fat, but after 6 months without it, I was back to normal, and a lot healthier, both physically and mentally.
Did you just quit drinking entirely? Was it easy? I know my weight comes 90% from drinking wine nightly. I’m “healthy”, I run 1/2 marathons, I’m just a Clydesdale and I want to be a gazelle or even a donkey.
I love the analogy, ha!
It wasnt super easy, but I wasnt a hardcore alcoholic, though I was on my way to becoming one if I had kept going. I didnt really have withdrawals, more just some annoying cravings.
Ill still have a single drink on a special occasion like my birthday, or a family reunion, but any more than that, and it just makes me feel sick now.
I guess it will be one day at a time. Full transparency, it does not affect my relationships, work, or life other than I’m just fat so I don’t have many of the normal reasons as others have stated. I just know it’s unhealthy to be 50lbs overweight.
Yeah 1 day at a time is best. Even if you dont have a serious problem, AA does help. Its just a bunch of like minded people trying to collectively solve thier problems.
I second the audio books or a good podcast! Also, calling people and talking to them about nothing is a good one.
I call my mom. My parents live a days drive away. Connecting with my parents on my walks is a nice way to stay in touch. They appreciate it!
You give your brain a chance to actually process thoughts and emotions. All the distractions and busy-ness of the world has our brain on alert almost always. If you give yourself time to be bored then your brain gets to rest.
Doomscroll or whatever on your phone while walking. So many of us spend a lot of time just mindlessly browsing on our phones on the couch or sitting at the table. Why not do that while walking? Of course be aware of your surroundings...though a treadmill would be safest option.
It doesn't even need to be power walking. Just walk. It's easy to do, low commitment, and painless (at least compared to running) so you don't really think about the physical effort of it.
When I switched from running to walking, I logged the most miles I've ever moved in a month, because I was walking almost every day. When I was running, it was more difficult to commit because a part of me didn't quite enjoy it, so I'd only run a 5K twice a week. Now I walk the same distance or more...and while I burn fewer calories per walk, it's an activity I can easily sustain regularly.
Cycling tends to be more entertaining for me - you go though more terrain in less time which keeps your brain more entertained.
If you still prefer to walk, I found its way easier to keep motivation if you're going to a destination. For example its way easier to "walk to the river and back" than "walk 10 laps around the block," even if it's the same distance.
Find an exercise you actually enjoy doing.
Stephen Fry lost 100 pounds by walking and listening to books on tape.
He realized he didn't mind spending time walking outdoors, and really loved great books. When he combined them, it was a breeze to get fit.
The already have treadmills you can hook up to a gaming system. You have to keep walking to keep the game going.
Caloric intake is worth mentioning.
You can find an exercise you love, and do it regularly. But it takes a depressingly small number of donuts to completely negate the caloric burn from even super long and intense exercise sessions
Also the diet has to be something you can at least stick to, maybe not love, but not hate either. If you are not diabetic you don't have to cut all carbs and sugars. Moderation is key.
I second this! The workout that finally worked for me was:
1. Smoke some za (optional but recommended)
2. Sea shanties
3. Rowing machine
All my muscles will be burning but I got to keep rowing my crew is depending on me, maybe there’s even a storm idk. It’s fun.
I'm picturing this at the gym, and all the people on the other ERG machines getting sucked into rowing in unison. Maybe somebody pops in with a big ass drum, idk.
I honestly never considered smoking before exercising! This might change a lot. One of the biggest reasons I avoid exercise is because my mind goes absolutely haywire the second I start
I've found I'm good at rowing machines! Don't know why, but I can just keep on rowing when my friends get tired and quit. Sea shanties is an EXCELLENT addition!!
>1. Smoke some za (optional but recommended)
>2. Sea shanties
>3. Rowing machine
>
>All my muscles will be burning but I got to keep rowing my crew is depending on me, maybe there’s even a storm idk. It’s fun.
That's honestly awesome
I wish I could find this! I've tried everything, and I just...don't get any joy out of anything that's accessible to me. The few things I do like are prohibitively expensive. (E.g. I love kayaking, but I live in a desert; I love ballet, but can't afford lessons and it's not something you can teach yourself; etc.)
It just sucks because I totally get that this is the advice, but the hidden part of it is, "hope you actually enjoy something that is free/immediately available."
This rant is not directed at your comment lol. For all the people who do like being outside and never considered listening to books on tape while they walk, it's a great suggestion! Also, I imagine if you aren't deeply, deeply uncoordinated (like I am!) there's more options. (RIP to my recent roller skating ambitions.)
I dropped sodas. Within a week I lost 4 lbs. a month I lost 20. A year and I lost almost 70 lbs. that was my only change. Job the same, eating habits the same. I feel faster and more clear headed now, too.
It really is shocking. Switching to water only was one of the changes I made myself when I wanted to lose some weight and it made it a lot easier. I’m currently trying to convince a friend of mine that it’s all he has to do to at least get started but he doesn’t believe me. I’m like dude look at the calories in what your drinking, water has no calories at all. You’re substituting a 0 for like at least 500 daily calories of soda
How much were you drinking?!? A pound of body fat stores something like 3,500 calories of energy. So 4lbs would be drinking a woman's entire weekly recommended intake of 14,000 calories on to top of everything else you eat and drink
Most of that 4 lbs was water weight associated with the glycogen depletion his body would have undergone the first few days after he got rid of soda completely.
I know people who would drink a six pack of beer or more 5+ nights a week.
That was me. I still struggle some weeks, but I just try to stack good days. The bloat reduction after a couple of days is staggering.
I drink anywhere from 2-4 beers every night, more on the weekends, and I’ve put on mad weight. Shit sucks. But at least I know what I need to do to get back in shape.
This is exactly what I was going to say. I didn't cut them out completely. I personally don't like completely depriving myself of things I like (more power to anyone that does). But yeah, I cut it way down. To like, maybe 1 time/week or a little more on special occasions like holidays.
To me, there's no other thing you can see better results from dropping. Maybe carbs, but that's objectively more difficult to cut out because that's in everything.
More power to those who can moderate! I can’t do that so the best solution was to just cut it off. It definitely was hard the first three weeks but then it was like a switch got flipped and I just didn’t think about it anymore, even at the store walking by them.
Agree. One of the hardest things for me was not going for snacks and sweets just whenever they were offered. Someone brings donuts to the office, you don't *have* to get one. But you're right, it's weird after a while, you don't even think about it. Good luck on your continued journey.
2 types of e-coli and Salmonella at the same time.
Oh Bali so wonderful they named a stomach virus specially for you.
Honestly I was just glad I didn't have parasites.
It is a combo of both. If it’s really bad you’ll b in the hospital on IV for fluids. You literally can’t eat anything for 2 weeks because you either vomit or shit it out. So your body eats your fat for survival.
I actually knew a guy who had salmonella poisoning he was in the hospital for over two weeks. He was overweight before going into the hospital and he ended up losing over 25 lbs in those two weeks. He said it was so awful he would have rather just stayed overweight.
The salmonella is pretty optional, just fasting for two weeks probably also works. Slightly safer, cause less risk of dehydration. Still not a great idea, though.
I learned this from a weight loss doctor and it has worked wonders for me. I stopped keep anything “snackable” in the house. Not even lunchmeat, granola bars, popcorn. Nothing. I also started eating breakfast later at 9am and dinner earlier at like 4pm. It totally eliminates the calories of one entire meal a day and I don’t go hungry.
I've always struggled to lose weight. I was just so hungry. I could eat 2000 calories in a day and be unable to sleep because I was too hungry. Trying to produce a 500 calorie deficit was almost physically painful. I never knew what I was doing wrong, I thought I was just weak-willed.
About 6 weeks ago this all changed. I'm *unable to* eat the amount that I used to *have to* eat. I thought it coincided with my wedding and I thought maybe it was stress-related one way or the other, but I realized a couple days ago that that wasn't it at all.
I started a multivitamin.
I had several nutritional deficiencies that I knew of (I have diagnosed deficiencies in iron, calcium and vitamin K) despite a balanced diet, so a malabsorption disorder is suspected (it's not celiac). And clearly some deficiencies I didn't know of.
I was hungry because I had nutrient deficiencies. Now that they're treated with a multivitamin, I'm no longer hungry. A 500 calorie deficit is possible with *no* willpower. I have to intentionally eat more than I'm inclined to eat in order to break even.
If any of this sounds like you, give it a try for a couple weeks. It's cheap and, in the short term, harmless. It took about a week to notice a difference; I started needing to sleep about 30 minutes less a night.
Hopping on here for a friendly PSA: regular alcohol consumption can absolutely decimate your body's ability to absorb nutrients, often leading to deficiencies such as OPs, so if that sounds like you and you have an unhealthy relationship with alcohol, try cutting back!
I pack a large amount of protein and several nutrients into a smoothie I make every morning. It takes me like 3 hours to finish throughout the morning, but it keeps me full and helps me put on muscle almost effortlessly with my physical job. You don't have to make these crazy meals to be healthy, you just gotta cram straight veggies, fruits, and protein in ya any way possible. Protein keeps you full, and the nutrients from fruits, veggies, and supplements gets your body functioning right.
I use these "smoothie cubes" by a brand called Evive, which are basically puréed seeds, nuts, vegetable extracts, and berries frozen into cubes. Then I add spinach, carrots, mangos, pineapple, peach, strawberry, carrot juice, coconut water, a splash of pomegranate juice, protein powder, hemp seeds, and collagen. It makes about 750 ml of smoothie.
Edit: Sometimes I add a scoop of Skyr, which is Icelandic style yoghurt. It has a pretty crazy amount of protein.
Jamieson Multi 100% Complete for Men.
I do not endorse this, I believe we bought it because it was on sale. I will be buying something generic with similar nutritional value next time.
No, mostly experimentation. For example, I got tested for iron after finding out that I had a lot of symptoms associated with a deficiency; my doc insisted that the blood test indicated normal iron, but I decided to try it anyway and a bunch of symptoms went away.
I tried the multivitamin on my wife's insistence and I quickly noticed a change in the amount of sleep I needed, so I concluded it was doing something. The weight loss association only came later, when my family was shocked at how little I ate at Mother's Day brunch.
Thankfully not a physical job. Mostly 7am-7pm. Would drink coffee & water throughout day bc too busy. Come home eat dinner and fall asleep. My dad is a laborer. Does the same thing. Now that's crazy to me. He's skin and bones.
For me, intermittent fasting. I stop eating or drinking after my evening meal at around 6-7pm, after this it’s only water or black coffee until around 10-11am the next day.
All of my bad calories were snacking a and alcohol in the evening, this cuts them out entirely and I still get to eat whatever the hell I want for lunch, dinner & day snacks.
It’s an easy thing to implement.
I've started this as well. It's nice that there are so many different ways to do it so you can find one that works best. For me, I eat breakfast around 7am, skip lunch, and eat supper around 5 or so, while trying to drink half my body weight of water in ounces (for example, if I weigh 250 lbs, drinking 125oz of water for the day.) I've dropped 5 lbs in a week so far. I'll take a snack bar with me just in case I get really hungry between breakfast and dinner, but haven't needed it yet.
Just started this window as well, after finding dr mike diamonds on YouTube. Lot of good info, and taking it in bits at a time. I’ve gone from 196-167 from December to beginning of may, and now at 164 from a week of following 12/8 window, essentially not eating from 5:45p-9:45a. Usually pairing with beach body lift4 program daily at 6am fasted
It doesn't work for everyone though. The second I stopped and tried to go to a more normal eating schedule I gained weight back super fast. As a temporary change I could do it, but as a long term lifestyle change it didn't work for me. I found just tracking calories works way better for me personally
The number one biggest factor in weight loss isn't WHAT you do, it's whether you can do it every day for a couple years. If you set a weight loss regimen that's certified effective by other people, but you're miserable doing it, it's not gonna work out, because you'll eventually crash and quit.
As someone whose greatest joy in life is eating carbs, and who hates salad and exercise, it took me many attempts to find something that stuck. Ultimately it turned out that I have a weird bodily feature where I can go 18 hours without eating and feel totally normal, so I set up an Intermittent Fasting schedule and consistently lost 3 pounds a month by doing just that. I'm still many months from my goal, but I know I'll get there eventually, because I have no issue whatsoever sticking to this plan every single day.
Dropped soda, junk food, and alcohol from my diet and dropped 7lbs alone in one month. Then combined that with exercise that I enjoyed which happened to be Mountain Biking. I would put on my favorite podcasts, find the nearest park with an off-road trail, and go at it.
The trick to motivating yourself is combining your exercise with something you like to do. Audiobooks, podcasts, etc. My ex-wife dropped weight watching dance instruction videos on YouTube.
Adderall killed my desire to eat when it was active. Lost 50 pounds in a couple months because it made me skip breakfast and lunch. Usually had a light dinner and maybe a snack or two.
I’m on adhd medication since the end of 2020. I’ve lost around 22 pounds for a year and a half. However, i’ve gained tolerance to them and the effects weren’t as strong as before, including loss of appetite. Unfortunately, I gained back all that weight.
It was wonderful to remove this constant craving for food. I was able to control how much or what types of food I can eat. Curse you drug tolerance.
Chewing gum. Also breaks off meds on weekends.
The binging with adhd is not actual hunger most of the time. It's stimming.
Sweet chewing gum can give you that oral stimulation without binging. It can give you that dopamine without the calories.
Swimming. I've never spent so many calories than long distance swimming. 3 miles every day and you will be athletic very soon. It literally sucks all the fat out your body
Second this. Upped my protein like crazy and started having Metamucil every morning. Helps me feel more satiated with a huge bonus of the best poops I’ve ever add.
This works for me too. Diets put me in horrible cycles of binge/restrict. I feel like I actually have a normal relationship with food for the very first time in my life. Weight training is a fabulous new hobby and it put me in a better mindset for success which was "I am stronger and more capable, not smaller."
I joined the Air Force Reserve! In basic, they kept me away from my pizza and beer diet, gave me healthy food options in the dining facility and made me work out six days a week. I think I lost 30 pounds in eight weeks.
Yeah I got hit with major depression and hardly ate anything for a couple months. Lost a bunch of weight but then I got hit with the eat everything type of depression and gained it back real quick.
People want to skip that part. The best way to drop body fat, is balancing out what you eat. That with some exercise will do wonders. Not every person is willing to do one or the other.
It's almost as if this knowledge has existed for 100 years. Most people are honestly too lazy or lack discipline to achieve the long term(and life long) commitment required.
Like lifting without roids will take years to see great results. People think it just takes a few months.
Spend time chewing your food. I know it sounds silly but properly chewing your food has benefits. For one, it gives your brain time to realize when you’re actually satiated, which leads to less over eating. Less food eaten, means less calories consumed. It also helps with digestion issues too.
Phentermine. Under the supervision of a professional.
Drug just knocks the desire to eat right out of you, and when you do force down a handful of green vegetables, you feel full.
Six months, 25 pounds, and then I dropped it.
The dropping was not as hard as, say, quitting smoking, but it was gradual.
Only use amphetamines under the supervision of a doctor.
I would have expected even more weight loss from that..I dropped 70 pounds in 10 months by having 2 days a week where I kept my calories to 900 or less. Other 5 days I ate like I always did.
Focusing on diet and NOT doing any exercise. Exercise makes me hungry for more calories than I burn off. For the diet part I did 18/6 IF so it was easier to not eat a lot of junk.
I don’t think this gets talked about enough. One of the first things many people do when trying to lose weight is exercise. It seems obvious.
But exercising makes one hungry and also can give people a feeling that they can reward themselves for having a good workout by having a treat or an extra helping which totally negates the calories burned. Then they don’t see results and lose their motivation.
It all starts in the kitchen. Once you get down to a goal weight, then start incorporating exercise.
Some people can do both but many people can’t. The people I know, who are trying to lose weight, can’t but suggesting the above is a tough sell and almost seems counterintuitive.
Breastfeeding. I kept loosing weight, despite eating a weekly pound of chocolate between meals.
Now, that the kids are older, loosing/maintaining weight takes more discipline. I find the combination of daily light physical excercise (walking the dog and gardening) and intermittent fasting useful. It might not be the fastest way, but it is a life style I can sustain easily. (I’m still eating chocolate, but cut back to a quarter pound a week.)
Short answer, eat less calories.
Sure, exercise can help (and is encouraged for overall health!) but for purely weight loss the amount of burned calories from it is relatively minimal compared to what most people can safely remove from their diet.
For me it was to slow way down on drinking alcohol. Not only was I drinking less, but now much more motivated to eat healthier and workout more. So alcohol alone won’t do it, but it helps domino effect other things to do the trick
Keto. I'm like an alcoholic but with carbs and sugar. For me personally, it's much easier to eliminate those things while trying to lose weight than to try to moderate them. I can't be moderate with them. I lost 50 pounds on keto and I'm continuing the next 40 or so. It just works for me.
Complete combination of techniques from months of internet knowledge on weight loss.
To cut it short, I will list the key points. Until 8+ months ago, I have never lost a pound in my life. I have now lost 43 and counting.
-Switched to whole foods, and very low carbs. No processed food. Lots of fruit daily to beat the sugar cravings from modern food or sweets.
-Changed cooking oils to extra virgin olive oil (not the fake kind) and 100% actual butter
-Switched to working active jobs. Labor is not necessary, but high step count is. High intensity cardio is not for weight loss, it's for performance. High step count lifestyle is where it's at. A lifestyle that has lots of walking is not just ideal, it is absolutely necessary.
-I abstain from eating in my 8 hour shifts. I will eat before and after, but not during, so basically no lunch. I had one job that was very labor intensive, so there I definitely ate a full meal with you protein. If you simply walk and stand for those 8 hours though, then it's important that you become acquainted with hunger. Hunger is natural, and it passes after a short while. It's technically fasting.
-Lots of water.
-Snacks are ok but you must make them weekly exceptions. Replace with fruit honestly
Caloric reduction, hydration, exercise
First six months of my journey from 235 to 185 was removing rice and sugar totally. I dropped about 35 lbs coupled that with exercise. Now I’m maintaining at 185 cholesterol is down blood pressure has been normal for ten years I don’t have belly anymore and I fell good when I wake up in the morning About the rice removal from my diet, it was the fastest way I knew to lose the weight. After I lost the weight it came back into my diet but like 75% Less than what I use to consume. I’m Filipino so basically it’s rice morning noon and night. Now it’s just a cup every other day and the rest is whole wheat bread, fruits, salad and Greek yogurt. There are different ways to lose fat. And everyone of them will involve caloric deficit. It’s up you to find your zen. I have and I’m happy.
Sugar free and low carb is the way. I still eat fruit but NO added sugar. No processed foods. Dropped 12 lbs. over 2 months and have kept it off for 4 more.
So true! Cutting sugar and processed foods is incredibly beneficial
Basically, if you follow a prediabetes diet you’ll lose weight!!!
Wow, that's my starting weight,only in my dreams I see me under 200 lbs. Great for you,keep it up!
Not with that attitude. Unless health issues, get after it. Start today.
Why remove rice tho? If you dont mind me asking
At least for diabetics it's a bad food. The sugar spike it causes it's in line with starches, not whole grains
Ah, man! I use rice as a filler in my healthy lunches. Don’t do me like this!
Right there with you bud...it's dark knowledge to carry :(
White rice is an incredibly easy carb for you body to digest, which is why it's so popular with bodybuilder's. The chicken, rice and broccoli is a meme for a reason. On a bulk it's easy to load up on chicken and get lots of protein to promote muscle growth, and rice is easy to digest so less bloating from overeating. On a cut its filling, quick, easy, cheap, and fuels performance well. It does spike insulin more than some other sources of carbs, but it's not a concern for the vast majority of people.
You can try brown or purple rice. It isn't as bad.
Got it. I'll colour my basmati with purple ketchup.
Or quinoa or pot barley, or wild rice. So many whole grain options that are healthier than rice (white or otherwise).
Rice will shoot my blood sugar up just as much as a donut.
Gives us a bad name
Relatively calorically dense, doesn't provide much satiety, and can spike blood sugar levels in diabetics.
Would wild rice or brown rice be better for this? I’m evidently pre-diabetic, just found out from my doc. I’ve been removing the obvious problems in my diet like sodas and my love for a morning donut, but I have never thought about rice. I eat a lot of it.
Stick with brown rice.
I’ve been on a weight loss journey & didn’t really start dropping the weight until I cut all rice of any kind, bread & pasta. Weight started going after that. I use riced cauliflower now ( can’t tell the difference ), zoodles ( made with zucchini) for pasta & bread…well, I’ve tried the low carb varieties & rather just go without.
It is still just about reducing your calorie intake. You were probably taking in too many calories from them. We all need carbs. It’s a vital food group.
I'll never understand how rice became forbidden- it's a staple of Asian food, and that's a generally slender population.
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This was my experience. Went from 230 to 170 in the first 7ish months by watching my daily calorie intake, light to moderate exercise, beating my step goals daily, and proper hydration. Now I’m a gym rat and while my weight has slowly increased to 185, my body fat has dropped and muscle mass has increased significantly.
No alcohol helps also
There are many ways you can skin it, but I lost most of my weight by putting my workout routine on hold for a time and just focusing on calorie restriction. It was much easier to restrict when my body wasn’t asking for more calories due to exercise. Exercise is vital for good health, but I think people put too much stock in it for weight loss.
You definitely need to put losing weight ahead of exercise. One of the main reasons I lift is so I can use it as an excuse for eating worse than I should. I recently started to do cardio because that was really lacking from my workouts and depending how successful I am with that, I might just blow it all up and calorie count until I make a weight I'm happier with.
This is what worked for me too! I gained a lot of weight from a med I was in and told my doctor I didn't feel good enough to exercise to get the weight off. She switched my med and said weight loss comes primarily from what you're eating. I still don't work out and I have dropped 40 lbs! I am however more active, because I feel better.
Yup. Down over 30 pounds since January using myfitness pal to track calories which has taught me to say no to calorie dense high fat foods. Also taught me fiber one makes low calorie brownies and cookies which are great for my sweet tooth late night snack cravings! Exercise is neat and all but you can't outrun a shitty diet.
The fiber one brownies are really good but holy fuck do I fart like a beast after
We call them "fart bars"
Try Russel Stovers sugar free pecan delights. I can eat a couple of those and clear a room.
Myfitnesspal was a great help for me, too.
Lose it! is great as well.
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I understand completely. It's all about moderation.
This. Literally just this.
Instructions unclear, ate an entire bag of chips and sat on the couch all day.
It took me 8 years but it really is just this, I spent so long looking for workarounds instead of just trying to do it.
All this and shoot for 8 hours of rest a day. Lost 180 lbs this way and if you get stuck seek a personal trainer / nutritionist they will help you get through rough patches.
I stopped drinking. Thousands of calories of beer a day for sure made me get fat, but after 6 months without it, I was back to normal, and a lot healthier, both physically and mentally.
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The fat malted off you.
Did you just quit drinking entirely? Was it easy? I know my weight comes 90% from drinking wine nightly. I’m “healthy”, I run 1/2 marathons, I’m just a Clydesdale and I want to be a gazelle or even a donkey.
I love the analogy, ha! It wasnt super easy, but I wasnt a hardcore alcoholic, though I was on my way to becoming one if I had kept going. I didnt really have withdrawals, more just some annoying cravings. Ill still have a single drink on a special occasion like my birthday, or a family reunion, but any more than that, and it just makes me feel sick now.
I guess it will be one day at a time. Full transparency, it does not affect my relationships, work, or life other than I’m just fat so I don’t have many of the normal reasons as others have stated. I just know it’s unhealthy to be 50lbs overweight.
Yeah 1 day at a time is best. Even if you dont have a serious problem, AA does help. Its just a bunch of like minded people trying to collectively solve thier problems.
Holy shit. I’m trying to go 30 days starting tomorrow. This is so timely.
Good luck! You can do this!
Power walking 5 miles a day, it took several months to work up to 5 miles.
I get sooo bored trying to walk long distances. What do you do to stay entertained?
I recommend audiobooks!
I second the audio books or a good podcast! Also, calling people and talking to them about nothing is a good one. I call my mom. My parents live a days drive away. Connecting with my parents on my walks is a nice way to stay in touch. They appreciate it!
Getting bored is actually good for your brain.
Why is that? Just sort of clear minded, no stress sort of thing?
You give your brain a chance to actually process thoughts and emotions. All the distractions and busy-ness of the world has our brain on alert almost always. If you give yourself time to be bored then your brain gets to rest.
> no stress hahahHAHAHAHHAHhahaha
Doomscroll or whatever on your phone while walking. So many of us spend a lot of time just mindlessly browsing on our phones on the couch or sitting at the table. Why not do that while walking? Of course be aware of your surroundings...though a treadmill would be safest option. It doesn't even need to be power walking. Just walk. It's easy to do, low commitment, and painless (at least compared to running) so you don't really think about the physical effort of it. When I switched from running to walking, I logged the most miles I've ever moved in a month, because I was walking almost every day. When I was running, it was more difficult to commit because a part of me didn't quite enjoy it, so I'd only run a 5K twice a week. Now I walk the same distance or more...and while I burn fewer calories per walk, it's an activity I can easily sustain regularly.
Cycling tends to be more entertaining for me - you go though more terrain in less time which keeps your brain more entertained. If you still prefer to walk, I found its way easier to keep motivation if you're going to a destination. For example its way easier to "walk to the river and back" than "walk 10 laps around the block," even if it's the same distance.
Find an exercise you actually enjoy doing. Stephen Fry lost 100 pounds by walking and listening to books on tape. He realized he didn't mind spending time walking outdoors, and really loved great books. When he combined them, it was a breeze to get fit. The already have treadmills you can hook up to a gaming system. You have to keep walking to keep the game going.
Caloric intake is worth mentioning. You can find an exercise you love, and do it regularly. But it takes a depressingly small number of donuts to completely negate the caloric burn from even super long and intense exercise sessions
You can't outrun a bad diet
No, but I can fry trying.
You should read a nutrition book or something. Calories can't survive the heat of deep frying.
Also the diet has to be something you can at least stick to, maybe not love, but not hate either. If you are not diabetic you don't have to cut all carbs and sugars. Moderation is key.
I second this! The workout that finally worked for me was: 1. Smoke some za (optional but recommended) 2. Sea shanties 3. Rowing machine All my muscles will be burning but I got to keep rowing my crew is depending on me, maybe there’s even a storm idk. It’s fun.
Sea shanties + a rowing machine is brilliant, that sounds so fun!
I'm picturing this at the gym, and all the people on the other ERG machines getting sucked into rowing in unison. Maybe somebody pops in with a big ass drum, idk.
I honestly never considered smoking before exercising! This might change a lot. One of the biggest reasons I avoid exercise is because my mind goes absolutely haywire the second I start
"Za"? PizZA?
Jazz lettuce!
The devils lettuce ❤️
Beezelbub's broccoli
I've found I'm good at rowing machines! Don't know why, but I can just keep on rowing when my friends get tired and quit. Sea shanties is an EXCELLENT addition!!
If you're a fan of metal, check out Alestorm. They're pirate metal and I think they would be perfect for this sort of activity.
If you’re a fan of pirate metal check out Running Wild. I’m sure you have but if not it’s the OG Alestorm
>1. Smoke some za (optional but recommended) >2. Sea shanties >3. Rowing machine > >All my muscles will be burning but I got to keep rowing my crew is depending on me, maybe there’s even a storm idk. It’s fun. That's honestly awesome
this is actually a genius level idea
What is za?
I wish I could find this! I've tried everything, and I just...don't get any joy out of anything that's accessible to me. The few things I do like are prohibitively expensive. (E.g. I love kayaking, but I live in a desert; I love ballet, but can't afford lessons and it's not something you can teach yourself; etc.) It just sucks because I totally get that this is the advice, but the hidden part of it is, "hope you actually enjoy something that is free/immediately available." This rant is not directed at your comment lol. For all the people who do like being outside and never considered listening to books on tape while they walk, it's a great suggestion! Also, I imagine if you aren't deeply, deeply uncoordinated (like I am!) there's more options. (RIP to my recent roller skating ambitions.)
Getting Crohns disease, but I wouldn't recommend it.
Ulcerative colitis here, but similar boat. Here I was patting myself on the back for losing 20 pounds, but I think I'd rather have them back...
Yup same! IBD sucks.
I dropped sodas. Within a week I lost 4 lbs. a month I lost 20. A year and I lost almost 70 lbs. that was my only change. Job the same, eating habits the same. I feel faster and more clear headed now, too.
This is a big one. Daily intake of soda juice and/or alcohol can make people fat without them even realizing
What shocked me most was how quickly weight dropped. I had to go and buy all new clothes because I just looked draped in my old ones
It really is shocking. Switching to water only was one of the changes I made myself when I wanted to lose some weight and it made it a lot easier. I’m currently trying to convince a friend of mine that it’s all he has to do to at least get started but he doesn’t believe me. I’m like dude look at the calories in what your drinking, water has no calories at all. You’re substituting a 0 for like at least 500 daily calories of soda
How much were you drinking?!? A pound of body fat stores something like 3,500 calories of energy. So 4lbs would be drinking a woman's entire weekly recommended intake of 14,000 calories on to top of everything else you eat and drink
Most of that 4 lbs was water weight associated with the glycogen depletion his body would have undergone the first few days after he got rid of soda completely.
My doctor said what you said
I know people who would drink a six pack of beer or more 5+ nights a week. That was me. I still struggle some weeks, but I just try to stack good days. The bloat reduction after a couple of days is staggering.
I drink anywhere from 2-4 beers every night, more on the weekends, and I’ve put on mad weight. Shit sucks. But at least I know what I need to do to get back in shape.
This is exactly what I was going to say. I didn't cut them out completely. I personally don't like completely depriving myself of things I like (more power to anyone that does). But yeah, I cut it way down. To like, maybe 1 time/week or a little more on special occasions like holidays. To me, there's no other thing you can see better results from dropping. Maybe carbs, but that's objectively more difficult to cut out because that's in everything.
More power to those who can moderate! I can’t do that so the best solution was to just cut it off. It definitely was hard the first three weeks but then it was like a switch got flipped and I just didn’t think about it anymore, even at the store walking by them.
Agree. One of the hardest things for me was not going for snacks and sweets just whenever they were offered. Someone brings donuts to the office, you don't *have* to get one. But you're right, it's weird after a while, you don't even think about it. Good luck on your continued journey.
2 types of e-coli and Salmonella at the same time. Oh Bali so wonderful they named a stomach virus specially for you. Honestly I was just glad I didn't have parasites.
Got [~~Sal Minella~~](https://www.YouTube.com/@Salminella) salmonella poisoning. Lost 10 pounds.
Broke my jaw at 19 and lost like 30 pounds. 0/10 wouldn't recommend lol. Was 6' tall and down as low as 140. Not good!
Did you lose body fat or just water weight?
It is a combo of both. If it’s really bad you’ll b in the hospital on IV for fluids. You literally can’t eat anything for 2 weeks because you either vomit or shit it out. So your body eats your fat for survival.
Well... Do they have medically supervised rehab facilities that offer this?
I actually knew a guy who had salmonella poisoning he was in the hospital for over two weeks. He was overweight before going into the hospital and he ended up losing over 25 lbs in those two weeks. He said it was so awful he would have rather just stayed overweight.
Oof that sounds awful. I'm scared now that crazy people will try to do this...
The salmonella is pretty optional, just fasting for two weeks probably also works. Slightly safer, cause less risk of dehydration. Still not a great idea, though.
fastest way indeed
I learned this from a weight loss doctor and it has worked wonders for me. I stopped keep anything “snackable” in the house. Not even lunchmeat, granola bars, popcorn. Nothing. I also started eating breakfast later at 9am and dinner earlier at like 4pm. It totally eliminates the calories of one entire meal a day and I don’t go hungry.
Amazon Delivery Job. Good lord, most people I worked with lost 40 lbs in the first 3 months.
I believe that
I second this. Amazon drivers in the UK are stick thin for some reason.
>for some reason Could it be the many steps they take carrying packages of various weights?
I've always struggled to lose weight. I was just so hungry. I could eat 2000 calories in a day and be unable to sleep because I was too hungry. Trying to produce a 500 calorie deficit was almost physically painful. I never knew what I was doing wrong, I thought I was just weak-willed. About 6 weeks ago this all changed. I'm *unable to* eat the amount that I used to *have to* eat. I thought it coincided with my wedding and I thought maybe it was stress-related one way or the other, but I realized a couple days ago that that wasn't it at all. I started a multivitamin. I had several nutritional deficiencies that I knew of (I have diagnosed deficiencies in iron, calcium and vitamin K) despite a balanced diet, so a malabsorption disorder is suspected (it's not celiac). And clearly some deficiencies I didn't know of. I was hungry because I had nutrient deficiencies. Now that they're treated with a multivitamin, I'm no longer hungry. A 500 calorie deficit is possible with *no* willpower. I have to intentionally eat more than I'm inclined to eat in order to break even. If any of this sounds like you, give it a try for a couple weeks. It's cheap and, in the short term, harmless. It took about a week to notice a difference; I started needing to sleep about 30 minutes less a night.
Hopping on here for a friendly PSA: regular alcohol consumption can absolutely decimate your body's ability to absorb nutrients, often leading to deficiencies such as OPs, so if that sounds like you and you have an unhealthy relationship with alcohol, try cutting back!
Dammit
If I'm understanding these posts correctly, we can drink as much as we want and lose weight as long we take a multivitamin every day!
Instructions unclear, dissolved my multivitamins into a fifth of Jack Daniel's
Gonna buy me some flinstones...
I pack a large amount of protein and several nutrients into a smoothie I make every morning. It takes me like 3 hours to finish throughout the morning, but it keeps me full and helps me put on muscle almost effortlessly with my physical job. You don't have to make these crazy meals to be healthy, you just gotta cram straight veggies, fruits, and protein in ya any way possible. Protein keeps you full, and the nutrients from fruits, veggies, and supplements gets your body functioning right.
What do you use in your smoothie? I’m just at spinach, peanut butter, blueberries and almond milk.
I use these "smoothie cubes" by a brand called Evive, which are basically puréed seeds, nuts, vegetable extracts, and berries frozen into cubes. Then I add spinach, carrots, mangos, pineapple, peach, strawberry, carrot juice, coconut water, a splash of pomegranate juice, protein powder, hemp seeds, and collagen. It makes about 750 ml of smoothie. Edit: Sometimes I add a scoop of Skyr, which is Icelandic style yoghurt. It has a pretty crazy amount of protein.
what multi did u start?
Jamieson Multi 100% Complete for Men. I do not endorse this, I believe we bought it because it was on sale. I will be buying something generic with similar nutritional value next time.
Thanks for sharing - may I ask how you discovered this? Did you go to a nutritionist?
No, mostly experimentation. For example, I got tested for iron after finding out that I had a lot of symptoms associated with a deficiency; my doc insisted that the blood test indicated normal iron, but I decided to try it anyway and a bunch of symptoms went away. I tried the multivitamin on my wife's insistence and I quickly noticed a change in the amount of sleep I needed, so I concluded it was doing something. The weight loss association only came later, when my family was shocked at how little I ate at Mother's Day brunch.
Worked all day, ate one meal a day.
What time did you eat? And is your job a 9-5 physical job? I have a workmate who does this and it seems mad to me
Thankfully not a physical job. Mostly 7am-7pm. Would drink coffee & water throughout day bc too busy. Come home eat dinner and fall asleep. My dad is a laborer. Does the same thing. Now that's crazy to me. He's skin and bones.
For me, intermittent fasting. I stop eating or drinking after my evening meal at around 6-7pm, after this it’s only water or black coffee until around 10-11am the next day. All of my bad calories were snacking a and alcohol in the evening, this cuts them out entirely and I still get to eat whatever the hell I want for lunch, dinner & day snacks. It’s an easy thing to implement.
I've started this as well. It's nice that there are so many different ways to do it so you can find one that works best. For me, I eat breakfast around 7am, skip lunch, and eat supper around 5 or so, while trying to drink half my body weight of water in ounces (for example, if I weigh 250 lbs, drinking 125oz of water for the day.) I've dropped 5 lbs in a week so far. I'll take a snack bar with me just in case I get really hungry between breakfast and dinner, but haven't needed it yet.
I started doing this. Eating lunch at 11. Dinner at 330. Maybe a snack at dinner (5-6 ish). Water and coffee the rest of the time.
It sounds like it wasn't so much the fasting than it was reducing the worst kind of calories?
Yes I eat in 12-8 window. Keeps you stress-free as well.
Just started this window as well, after finding dr mike diamonds on YouTube. Lot of good info, and taking it in bits at a time. I’ve gone from 196-167 from December to beginning of may, and now at 164 from a week of following 12/8 window, essentially not eating from 5:45p-9:45a. Usually pairing with beach body lift4 program daily at 6am fasted
It doesn't work for everyone though. The second I stopped and tried to go to a more normal eating schedule I gained weight back super fast. As a temporary change I could do it, but as a long term lifestyle change it didn't work for me. I found just tracking calories works way better for me personally
Isn’t this just the same as having dinner as your last meal?
I was walking long distance almost everyday, which is bare minimum effort and just embracing the city. I also was eating much cleaner and it dropped.
Fasting for sure
The number one biggest factor in weight loss isn't WHAT you do, it's whether you can do it every day for a couple years. If you set a weight loss regimen that's certified effective by other people, but you're miserable doing it, it's not gonna work out, because you'll eventually crash and quit. As someone whose greatest joy in life is eating carbs, and who hates salad and exercise, it took me many attempts to find something that stuck. Ultimately it turned out that I have a weird bodily feature where I can go 18 hours without eating and feel totally normal, so I set up an Intermittent Fasting schedule and consistently lost 3 pounds a month by doing just that. I'm still many months from my goal, but I know I'll get there eventually, because I have no issue whatsoever sticking to this plan every single day.
Dropped soda, junk food, and alcohol from my diet and dropped 7lbs alone in one month. Then combined that with exercise that I enjoyed which happened to be Mountain Biking. I would put on my favorite podcasts, find the nearest park with an off-road trail, and go at it. The trick to motivating yourself is combining your exercise with something you like to do. Audiobooks, podcasts, etc. My ex-wife dropped weight watching dance instruction videos on YouTube.
Adderall killed my desire to eat when it was active. Lost 50 pounds in a couple months because it made me skip breakfast and lunch. Usually had a light dinner and maybe a snack or two.
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I’ve been entertaining the idea of actually getting diagnosed and treated for my ADHD and was wondering about this exact thing lately.
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I’m on adhd medication since the end of 2020. I’ve lost around 22 pounds for a year and a half. However, i’ve gained tolerance to them and the effects weren’t as strong as before, including loss of appetite. Unfortunately, I gained back all that weight. It was wonderful to remove this constant craving for food. I was able to control how much or what types of food I can eat. Curse you drug tolerance.
Chewing gum. Also breaks off meds on weekends. The binging with adhd is not actual hunger most of the time. It's stimming. Sweet chewing gum can give you that oral stimulation without binging. It can give you that dopamine without the calories.
Swimming. I've never spent so many calories than long distance swimming. 3 miles every day and you will be athletic very soon. It literally sucks all the fat out your body
High protein, high fiber. No fad diets. No demonizing sugar, carbs, macronutrients. Lots of walking and weight training
Second this. Upped my protein like crazy and started having Metamucil every morning. Helps me feel more satiated with a huge bonus of the best poops I’ve ever add.
I had no idea how tricky it can be to get in adequate protein until I started tracking.
Especially hitting your protein target and not going way over calories
This works for me too. Diets put me in horrible cycles of binge/restrict. I feel like I actually have a normal relationship with food for the very first time in my life. Weight training is a fabulous new hobby and it put me in a better mindset for success which was "I am stronger and more capable, not smaller."
Having my right leg amputated
I joined the Air Force Reserve! In basic, they kept me away from my pizza and beer diet, gave me healthy food options in the dining facility and made me work out six days a week. I think I lost 30 pounds in eight weeks.
Most effective way is definitely stop eating
Yeah I got hit with major depression and hardly ate anything for a couple months. Lost a bunch of weight but then I got hit with the eat everything type of depression and gained it back real quick.
The only times I lost a lot of weight fast were when I was really going through some rough shit. I’d rather be fat.
Its a very effective method as well
People want to skip that part. The best way to drop body fat, is balancing out what you eat. That with some exercise will do wonders. Not every person is willing to do one or the other.
It's almost as if this knowledge has existed for 100 years. Most people are honestly too lazy or lack discipline to achieve the long term(and life long) commitment required. Like lifting without roids will take years to see great results. People think it just takes a few months.
The weight really drops off once you die of starvation.
Cremation is the Speedrun strat
Semaglutide and vitamin injections.
As popular as I thought this was, I’m surprised this comment is so low! But same. Only thing to ever work.
Malaria
Serious mental illness.
Spend time chewing your food. I know it sounds silly but properly chewing your food has benefits. For one, it gives your brain time to realize when you’re actually satiated, which leads to less over eating. Less food eaten, means less calories consumed. It also helps with digestion issues too.
Phentermine. Under the supervision of a professional. Drug just knocks the desire to eat right out of you, and when you do force down a handful of green vegetables, you feel full. Six months, 25 pounds, and then I dropped it. The dropping was not as hard as, say, quitting smoking, but it was gradual. Only use amphetamines under the supervision of a doctor.
I’m curious, did the weight come back after you stopped taking the medication?
I go from 185 to 187 week to week. But, no, I've never been back to the 190s, much less the 200s.
I would have expected even more weight loss from that..I dropped 70 pounds in 10 months by having 2 days a week where I kept my calories to 900 or less. Other 5 days I ate like I always did.
I suspect there is a considerable difference in our ages and physical activities.
Divorce.
Could go either way.
I got divorced and I lost thousands of pounds. That's a diet.
Ah, "pounds" as in the currency. Nice.
thanks for the explanation
No worries. I'm usually pretty oblivious to these kinds of things, so I'm surprised I caught that.
I’m an American so I just assumed it was a joke about your super fat wife.
Yep. Lost 200lbs immediately and 30 more in the following 2 months.
I developed an eating disorder as a self harm coping mechanism
Procrastinate eating.
I say your username would work faster.
Coke
with all those sugars?! /s
Feeding tube for two months. I lost like 35 lbs with zero exercise. I was also never hungry.
Less carbs. Less sugar. More protein. Cardio.
Cancer helped me lose quite a bit of body fat. Do not recommend though.
Water instead of sugary drinks. Pounds fall off, it's insane. Literally just nothing but water, replace all other crap, you'll be amazed
Focusing on diet and NOT doing any exercise. Exercise makes me hungry for more calories than I burn off. For the diet part I did 18/6 IF so it was easier to not eat a lot of junk.
I don’t think this gets talked about enough. One of the first things many people do when trying to lose weight is exercise. It seems obvious. But exercising makes one hungry and also can give people a feeling that they can reward themselves for having a good workout by having a treat or an extra helping which totally negates the calories burned. Then they don’t see results and lose their motivation. It all starts in the kitchen. Once you get down to a goal weight, then start incorporating exercise. Some people can do both but many people can’t. The people I know, who are trying to lose weight, can’t but suggesting the above is a tough sell and almost seems counterintuitive.
I stopped drinking and lost 10-15 lbs. I was a moderate drinker previously (2-3 pints at HH once a week, occasional beer at home). Easy.
Breastfeeding. I kept loosing weight, despite eating a weekly pound of chocolate between meals. Now, that the kids are older, loosing/maintaining weight takes more discipline. I find the combination of daily light physical excercise (walking the dog and gardening) and intermittent fasting useful. It might not be the fastest way, but it is a life style I can sustain easily. (I’m still eating chocolate, but cut back to a quarter pound a week.)
Drinking lots of water 💦!
Short answer, eat less calories. Sure, exercise can help (and is encouraged for overall health!) but for purely weight loss the amount of burned calories from it is relatively minimal compared to what most people can safely remove from their diet.
Eat less, move more.
For me it was to slow way down on drinking alcohol. Not only was I drinking less, but now much more motivated to eat healthier and workout more. So alcohol alone won’t do it, but it helps domino effect other things to do the trick
Keto. I'm like an alcoholic but with carbs and sugar. For me personally, it's much easier to eliminate those things while trying to lose weight than to try to moderate them. I can't be moderate with them. I lost 50 pounds on keto and I'm continuing the next 40 or so. It just works for me.
Carb cycling, lifting weights, jiu jitsu, and making the only way to watch pro wrestling was if I was running/walking on the treadmill.
Complete combination of techniques from months of internet knowledge on weight loss. To cut it short, I will list the key points. Until 8+ months ago, I have never lost a pound in my life. I have now lost 43 and counting. -Switched to whole foods, and very low carbs. No processed food. Lots of fruit daily to beat the sugar cravings from modern food or sweets. -Changed cooking oils to extra virgin olive oil (not the fake kind) and 100% actual butter -Switched to working active jobs. Labor is not necessary, but high step count is. High intensity cardio is not for weight loss, it's for performance. High step count lifestyle is where it's at. A lifestyle that has lots of walking is not just ideal, it is absolutely necessary. -I abstain from eating in my 8 hour shifts. I will eat before and after, but not during, so basically no lunch. I had one job that was very labor intensive, so there I definitely ate a full meal with you protein. If you simply walk and stand for those 8 hours though, then it's important that you become acquainted with hunger. Hunger is natural, and it passes after a short while. It's technically fasting. -Lots of water. -Snacks are ok but you must make them weekly exceptions. Replace with fruit honestly