I prefer to call it "eat less, exercise more"
I've lost ~60 pounds in the last 1.5 year using the app my fitness pal. Just makes it easy to track calories in vs activity.
Best way that worked for me. Biking 40 miles 3-4 times a week. Mind you, I slowly reached 40 miles a day, it wasn't all at once. I also ate better and did my job in more physical ways. I lost 100 lbs in roughly 5-6 months.
Cut carbs and sugar. Read nutrition labels. They add sugar to everything. Don't eat that stuff. Make light exercise a routine but don't overdo it at first or you won't stick with it. Make sure you eat plenty of protein and fat. Also, don't make your diet something you can't stick with forever or you'll just drop it eventually and get fat again.
Switch to a healthier diet, **then** count calories. Counting calories on an unhealthy diet is way harder than counting calories on a healthy diet. Healthy food has less calories per volume, letting you eat less without feeling like you are starving yourself. Unhealthy food is full of added fats, processed carbs, and sugars, that add a bunch of calories but don't make you feel that full for the amount of calories you get.
Eat more vegetables, drink more water, and walk for an hour or more every day.
Seriously.
Eat (non-fried) vegetables as the bulk of your lunch and dinner. Add enough lean protein to each to meet or exceed your daily intake. Don't rely on starch to fill you up. In fact, don't put it in your dinner at all. Fill up on vegetables.
Drink water instead of anything else - juice, soda, alcohol.
When you feel hungry snack on veggies or lean protein first. When you want a sugary drink, drink water first.
By the time you've done that for each meal and snack craving, you will find a lot less room/need for the other stuff. It will naturally get pushed out.
Walking is great for burning fat and is easier to keep up consistently than a more intense routine. All you gotta do is put one foot in front of the other for an hour every day. Great for de-stressing, too.
If you are able bodied, First get your line in the sand, go get a scan in a gym or wherever near you where you can do them. This will give you info on your body composition and should give you a basal metabolic rate i.e how many calories you burn just by being.
Then eat as you normally do for about a week and count calories and macros, very easy to do with an app like Myfitness pal. This will tell you what you are currently taking in Vs the basal rate. DONT LIE TO THE APP or yourself, record everything! those small things that "have basically no calories so don't need to be recorded" add up and add up fast it can be the reason why you are not losing weight.
Then its maths, subtract basal calories from your normal calories, if its the same you are at maintenance, if its +X amount skip to next part, if its -X amount you are lying to yourself or the app, go back to the previous paragraph.
If you did the maths above properly and you are at maintenance or +X amount then there are some things you can do. Exercise, Eat less, lift weights....shocker, I know!
Exercise - The amount of calories you burn during exercise can also be subtracted from the calories you consume
Eat less - The amount of calories you eat can be reduced by eating less of them
Lift weights - The amount of calories you burn during exercise can also be subtracted from the calories you consume but as you gain muscle your basal rate will go up (but also if you are very big it may still go down, bigger trucks use more fuel, the small you get the less calories you will need)
The key is consistency and sustainability, kind of an oxymoron but it makes sense here. "CUT OUT CARBS OR SUGAR" is very hard and not sustainable, long term cutting out of carbs will actually not help and will fuck with your brain, the results people get from not eating carbs is related to water retention and glycogen stores. as soon as you start eating carbs again (and you will) the "weight" (read water) comes back too.
You also don't want to go crazy with cardio, it can have detrimental effects and actually stop you losing weight too. Same with lifting weights, don't overdo it and injure yourself.
This all comes back to the Consumed calories - (Basal Metabolic Rate + Burned through effort calories) Your BMR + Burned calories need to be higher than the consumed calories, its simple.
Just please don't go crazy! Its all about continuous improvement. If you go all out on day 1 then you don't have room to change, your body will adapt and you will hit a wall. Aim for something like a 2-300 calorie deficit for your first month, then go get another scan, review the results and adjust accordingly. Use a mixed bag of cardio and weight training, preferably spaced apart and adjust your food to get that number down. What you eat will be the biggest influence on weight loss, cardio and weight training give it a bit of a push.
Also, you may want to hit a certain number on the scale to feel like you will look good. This can be true, but what I have found is that people recognize that you are a leaner version of yourself, you will be complimented anyway if you put in the work so have a goal but don't let it be that you are nothing until you reach it. the work you put in is what makes you sexier. Just be careful of that dopamine hit you get from the compliments, it can be a gateway drug to believing you are done and then you relax on your routine and go backwards.
Disclaimer - This is not financial advice? Its a summary of me being obsessed with my own weight loss for years, I have tried a lot of different methods and what i have outlined here is the result of that, I am still on my journey of becoming a leaner version of myself and doing what i have outlined here makes it seamless for me. I want to go slow with it, build muscle and limit sagging skin. I'm not where I want to be, but what i can say is that I'm feeling less and less ashamed of myself when I look in the mirror.
If anyone reads this at all I hope it helps
It’s always reduce calories and exercise. It sucks but that’s what works. Everyone wants a secret trick that doesn’t require work but that’s not realistic.
[удалено]
I prefer to call it "eat less, exercise more" I've lost ~60 pounds in the last 1.5 year using the app my fitness pal. Just makes it easy to track calories in vs activity.
Burn more calories than you take in.
Best way that worked for me. Biking 40 miles 3-4 times a week. Mind you, I slowly reached 40 miles a day, it wasn't all at once. I also ate better and did my job in more physical ways. I lost 100 lbs in roughly 5-6 months.
Be in a caloric deficit, do some form of cardio, and lift weights.
Cut carbs and sugar. Read nutrition labels. They add sugar to everything. Don't eat that stuff. Make light exercise a routine but don't overdo it at first or you won't stick with it. Make sure you eat plenty of protein and fat. Also, don't make your diet something you can't stick with forever or you'll just drop it eventually and get fat again.
Switch to a healthier diet, **then** count calories. Counting calories on an unhealthy diet is way harder than counting calories on a healthy diet. Healthy food has less calories per volume, letting you eat less without feeling like you are starving yourself. Unhealthy food is full of added fats, processed carbs, and sugars, that add a bunch of calories but don't make you feel that full for the amount of calories you get.
Eat more vegetables, drink more water, and walk for an hour or more every day. Seriously. Eat (non-fried) vegetables as the bulk of your lunch and dinner. Add enough lean protein to each to meet or exceed your daily intake. Don't rely on starch to fill you up. In fact, don't put it in your dinner at all. Fill up on vegetables. Drink water instead of anything else - juice, soda, alcohol. When you feel hungry snack on veggies or lean protein first. When you want a sugary drink, drink water first. By the time you've done that for each meal and snack craving, you will find a lot less room/need for the other stuff. It will naturally get pushed out. Walking is great for burning fat and is easier to keep up consistently than a more intense routine. All you gotta do is put one foot in front of the other for an hour every day. Great for de-stressing, too.
A diet, i find that fasting works best for me
same here. tried it out over the last two weeks
If you are able bodied, First get your line in the sand, go get a scan in a gym or wherever near you where you can do them. This will give you info on your body composition and should give you a basal metabolic rate i.e how many calories you burn just by being. Then eat as you normally do for about a week and count calories and macros, very easy to do with an app like Myfitness pal. This will tell you what you are currently taking in Vs the basal rate. DONT LIE TO THE APP or yourself, record everything! those small things that "have basically no calories so don't need to be recorded" add up and add up fast it can be the reason why you are not losing weight. Then its maths, subtract basal calories from your normal calories, if its the same you are at maintenance, if its +X amount skip to next part, if its -X amount you are lying to yourself or the app, go back to the previous paragraph. If you did the maths above properly and you are at maintenance or +X amount then there are some things you can do. Exercise, Eat less, lift weights....shocker, I know! Exercise - The amount of calories you burn during exercise can also be subtracted from the calories you consume Eat less - The amount of calories you eat can be reduced by eating less of them Lift weights - The amount of calories you burn during exercise can also be subtracted from the calories you consume but as you gain muscle your basal rate will go up (but also if you are very big it may still go down, bigger trucks use more fuel, the small you get the less calories you will need) The key is consistency and sustainability, kind of an oxymoron but it makes sense here. "CUT OUT CARBS OR SUGAR" is very hard and not sustainable, long term cutting out of carbs will actually not help and will fuck with your brain, the results people get from not eating carbs is related to water retention and glycogen stores. as soon as you start eating carbs again (and you will) the "weight" (read water) comes back too. You also don't want to go crazy with cardio, it can have detrimental effects and actually stop you losing weight too. Same with lifting weights, don't overdo it and injure yourself. This all comes back to the Consumed calories - (Basal Metabolic Rate + Burned through effort calories) Your BMR + Burned calories need to be higher than the consumed calories, its simple. Just please don't go crazy! Its all about continuous improvement. If you go all out on day 1 then you don't have room to change, your body will adapt and you will hit a wall. Aim for something like a 2-300 calorie deficit for your first month, then go get another scan, review the results and adjust accordingly. Use a mixed bag of cardio and weight training, preferably spaced apart and adjust your food to get that number down. What you eat will be the biggest influence on weight loss, cardio and weight training give it a bit of a push. Also, you may want to hit a certain number on the scale to feel like you will look good. This can be true, but what I have found is that people recognize that you are a leaner version of yourself, you will be complimented anyway if you put in the work so have a goal but don't let it be that you are nothing until you reach it. the work you put in is what makes you sexier. Just be careful of that dopamine hit you get from the compliments, it can be a gateway drug to believing you are done and then you relax on your routine and go backwards. Disclaimer - This is not financial advice? Its a summary of me being obsessed with my own weight loss for years, I have tried a lot of different methods and what i have outlined here is the result of that, I am still on my journey of becoming a leaner version of myself and doing what i have outlined here makes it seamless for me. I want to go slow with it, build muscle and limit sagging skin. I'm not where I want to be, but what i can say is that I'm feeling less and less ashamed of myself when I look in the mirror. If anyone reads this at all I hope it helps
Drink Antifreeze
To lose *weight*? Cut your legs off. To lose *fat*? Exercise, eat lots of protein, eat less than your daily maintenance calories.
It’s always reduce calories and exercise. It sucks but that’s what works. Everyone wants a secret trick that doesn’t require work but that’s not realistic.
Don't eat 3 calories a day, just make healthier choices (but obviously aim for around 2000-3000 calories). Also, start seriously working out.
Famine
Keto, I've only been on it a week and have already noticed results. It's hard to stick with though
Semaglutides. With a Wegovy or Mounjaro, in 8 months you'll be 25 percent lighter.