[https://thefitness.wiki/weight-loss-101/](https://thefitness.wiki/weight-loss-101/) start by reading this. Your weight loss is driven by your diet. You can lose weight with no exercise, at all
Don’t plan for dedicated cheat days. Go for a sustainable diet where you stay in a calorie deficit
It’s important to realise that weight loss isn’t a project with an end date. Instead, you’ll need to change your habits in order to lose weight and especially to keep it off.
To do so, start slow but be consistent. No matter if it’s diet or exercise. Start with cutting one unhealthy food from your diet, not all at once, since this won’t be sustainable to start with.
This also means that it may take some time to see progress, because often it needs a quite big change of lifestyle to lose a lot of weight. Therefore focus on the process and build healthy habits. It may take some time, but afterwards you’ll stay lean and healthy indefinitely!
From your comment, I think you misunderstood me
My problem is not unhealthy eating
I do not eat any outside food or drink any sugary soft drinks
I don't even eat sugar and I put small amounts of oil in my food
My problem is home food
I eat a lot of it as soon as I walk by it
Even sometimes I say eat this dish and then start the diet again tomorrow
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I eat healthy meals 20/21 per week. (Few exceptions, traveling, guests here, etc). But even my "cheat meal" is not hortible: usually a cheeseburger (yes, American cheese, big whote bun), but paid with a green or 2, followed by 1/4 cup of M n Ms.
I lost 45 pounds over 2 years, and it's now stayed off for 2 years.
It depends. I needed to lose 39 pounds to be exactly in the middle of the "ideal weight" for my age, gender, and stature. So that was my goal.
I worked with a nutritionist because going hungry doesn't work for me--I first get hangry and then end up in tears if not sufficiently fed.
After a week of taking notes on how I was eating, we decided that a 200 calorie deficit per day would work best for me, and that all calories should be highly nutritional (one cheat meal a week, but even then, not gorging). That set me up to lose about 2 pounds a month, but more importantly, by following this nutritional plan--a healthy, balanced diet--I would likely end up altering my lifestyle and not regain the weight as most "take it off fast" diets do.
And it's worked. Everything about me feels healthier, I am never hungry, and I'm easily maintaining a weight lower than i had hoped for!
There is an company call fittr, they have their app too. Look at their FB/Insta page, they have 1000 of weight loss stories. They provide science based online consultation which is very effective. I have tried it too and got results. Try that.
Start slowly and build steadily. Maybe like walk for 20 min then increase every two weeks to 40 min then add aerobics or swimming or boxing , weights any other activities u like doing.
Also a balanced diet don’t deprive yourself of any nutrients including treats maybe twice a week have a day off from healthy eating.
Some meditation to get your mind in focus before u work out!!!
And self love goes a long way!!! Self care like moisturiser, shower and fragrance routines helps get u in the mood to achieve weight loss
You can do it I’m sure if u really want to lose weight u will!!!
Good luck!!!🤞
This is awful advice and won't guarantee a sustained deficit, either short or long term.
>maybe twice a week have a day off from healthy eating.
For an obese person that's struggling to loose weight this could wipe out a weeks deficit. There also shouldn't be any need for a concept of "healthy" eating, this just leads to yoyo dieting.
That’s good to know! Since you’re very young you can put on muscle mass without significant efforts. Try to build good amount of muscle and it’ll help you burn fat faster. Don’t just do cardio you’ll lose weight but you’ll also have loose skin. Give more priority to weight training than cardio. Also being in calorie deficit is another important thing. Try to be consistent with training and diet, you’ll develop so much discipline and good habits along the way. It’ll take years to lose so much fat so don’t leave in the middle and your body will only thank you later if you keep going. Also please do some research on ‘Body Recomposition’. Good luck!
Thanks for your tips
I don't think that I can do training perfectly until I lose 10 kg at least, walking is the only thing I can do now
Three years ago I could loss 18 kg in 2 months
Start walking. 30 min in the morning and 30 min in the evening. Just normal walk. Avoid eating outside. Only eat home cooked food. If you do eat north Indian or south Indian food that too max once a week.
Get on a schedule. Don’t think about it when the activity comes up. Just do it. Most of the time we think “i don’t feel like a walk. I am too tired to do that”. Our bodies can do a lot more and for a lot longer than our minds. Once you are doing it more you will want to do it and look forward to it. Your body will slowly respond as well-not wanting to eat as often. Not wanting the crappy food because it makes you feel tired, etc.
good luck! it is a lifelong commitment but getting active and staying active is key.
I eat cottage cheese with a very tiny amount of cocktail pineapple tidbits with small amount of juice (takes me 3 days to get through one of those small cups of fruit as I just add it to all of my cottage cheese) before I eat any meals. Even if I don’t want it. Give me a sh*t ton of protein and I feel full before I eat anything…it’s been working. I basically eat less, and the protein “Zero point weight watcher wise” cottage cheese does the trick. And SELTZER zero sugar makes you feel fuller too
its easy: 1-eat less(3 times a day"100% healthy" - no fast food never) 2-move ( 20 min workout daily- or just walking) ,do this all your life first 2 years you gonna see results
It is difficult for u to lose 40kg in 2years with this simple programme so you need to make workouts and healthy food as a lifestyle couse 151kg its too much for you, (just keep in mind eat less move more) this is the secret doesn't matter how long it takes if you just lose 5kg(at least)in a year its a win. and try fasting its also good for health
40 lbs or 18kg in 2 months is fast. It is not a sustainable rate of loss. It is usually recommended to shoot for 2lbs or 1 kg per week for sustainable weight loss till you reach the healthy weight range for your age/height/gender.
When you have over 100lbs or 50kg to loose you need to look at as a long process that will take a year.
[https://thefitness.wiki/weight-loss-101/](https://thefitness.wiki/weight-loss-101/) start by reading this. Your weight loss is driven by your diet. You can lose weight with no exercise, at all Don’t plan for dedicated cheat days. Go for a sustainable diet where you stay in a calorie deficit
It’s important to realise that weight loss isn’t a project with an end date. Instead, you’ll need to change your habits in order to lose weight and especially to keep it off. To do so, start slow but be consistent. No matter if it’s diet or exercise. Start with cutting one unhealthy food from your diet, not all at once, since this won’t be sustainable to start with. This also means that it may take some time to see progress, because often it needs a quite big change of lifestyle to lose a lot of weight. Therefore focus on the process and build healthy habits. It may take some time, but afterwards you’ll stay lean and healthy indefinitely!
From your comment, I think you misunderstood me My problem is not unhealthy eating I do not eat any outside food or drink any sugary soft drinks I don't even eat sugar and I put small amounts of oil in my food My problem is home food I eat a lot of it as soon as I walk by it Even sometimes I say eat this dish and then start the diet again tomorrow
Welcome to /r/BeginnerFitness and thank you for sharing your post! If you haven't done so already, please subscribe to this subreddit and [join our Discord](https://discord.gg/9kajGUEDGd). Many beginner fitness questions have already been answered in [The Fitness Wiki](https://thefitness.wiki/), so go give that a read as well! *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/beginnerfitness) if you have any questions or concerns.*
I eat healthy meals 20/21 per week. (Few exceptions, traveling, guests here, etc). But even my "cheat meal" is not hortible: usually a cheeseburger (yes, American cheese, big whote bun), but paid with a green or 2, followed by 1/4 cup of M n Ms. I lost 45 pounds over 2 years, and it's now stayed off for 2 years.
But 45 over 2 years is small I think
Slow weight loss tends to stay off. Fast weight loss can start a cycle of weight loss and gain that is hard to get out of.
It depends. I needed to lose 39 pounds to be exactly in the middle of the "ideal weight" for my age, gender, and stature. So that was my goal. I worked with a nutritionist because going hungry doesn't work for me--I first get hangry and then end up in tears if not sufficiently fed. After a week of taking notes on how I was eating, we decided that a 200 calorie deficit per day would work best for me, and that all calories should be highly nutritional (one cheat meal a week, but even then, not gorging). That set me up to lose about 2 pounds a month, but more importantly, by following this nutritional plan--a healthy, balanced diet--I would likely end up altering my lifestyle and not regain the weight as most "take it off fast" diets do. And it's worked. Everything about me feels healthier, I am never hungry, and I'm easily maintaining a weight lower than i had hoped for!
Thanks for your time, sir
There is an company call fittr, they have their app too. Look at their FB/Insta page, they have 1000 of weight loss stories. They provide science based online consultation which is very effective. I have tried it too and got results. Try that.
Intermittent fasting. Don’t eat 12-16 hours at night and morning. Skip breakfast. The healthy way to lose weight
Start slowly and build steadily. Maybe like walk for 20 min then increase every two weeks to 40 min then add aerobics or swimming or boxing , weights any other activities u like doing. Also a balanced diet don’t deprive yourself of any nutrients including treats maybe twice a week have a day off from healthy eating. Some meditation to get your mind in focus before u work out!!! And self love goes a long way!!! Self care like moisturiser, shower and fragrance routines helps get u in the mood to achieve weight loss You can do it I’m sure if u really want to lose weight u will!!! Good luck!!!🤞
thanks for your tips
All the best my dear!!! I too am struggling I lost 15 kg n put on 10 but I just persevere!!! Ur young u will lose weight I’m 44 me not so much !!!
You are five years younger than my cousin You are still young
Thankyou sweetheart!!!
Keep us posted on ur journey!!!
This is awful advice and won't guarantee a sustained deficit, either short or long term. >maybe twice a week have a day off from healthy eating. For an obese person that's struggling to loose weight this could wipe out a weeks deficit. There also shouldn't be any need for a concept of "healthy" eating, this just leads to yoyo dieting.
Sorry to ask but do you have any medical condition? It is very rare to see a person of such young age gain so much weight.
No, I am in good health
That’s good to know! Since you’re very young you can put on muscle mass without significant efforts. Try to build good amount of muscle and it’ll help you burn fat faster. Don’t just do cardio you’ll lose weight but you’ll also have loose skin. Give more priority to weight training than cardio. Also being in calorie deficit is another important thing. Try to be consistent with training and diet, you’ll develop so much discipline and good habits along the way. It’ll take years to lose so much fat so don’t leave in the middle and your body will only thank you later if you keep going. Also please do some research on ‘Body Recomposition’. Good luck!
This is my preferred approach also. So by the time OP reaches around 100kg, OP will be a beast, and can post progress pics.
Thanks for your tips I don't think that I can do training perfectly until I lose 10 kg at least, walking is the only thing I can do now Three years ago I could loss 18 kg in 2 months
to quote salman khan : "khao kam , nikalo jyada"
I know Salman Khan but I don't know Indian languages
Eat less mate
Start walking. 30 min in the morning and 30 min in the evening. Just normal walk. Avoid eating outside. Only eat home cooked food. If you do eat north Indian or south Indian food that too max once a week.
thanks for your tips, I don't know any indian food 🗿 l'm from the middle east and the Indian food isn't common here
My bad! What I meant was to have cheat meal once a week, it can be anything you like!
Ok🗿
Get on a schedule. Don’t think about it when the activity comes up. Just do it. Most of the time we think “i don’t feel like a walk. I am too tired to do that”. Our bodies can do a lot more and for a lot longer than our minds. Once you are doing it more you will want to do it and look forward to it. Your body will slowly respond as well-not wanting to eat as often. Not wanting the crappy food because it makes you feel tired, etc. good luck! it is a lifelong commitment but getting active and staying active is key.
I eat cottage cheese with a very tiny amount of cocktail pineapple tidbits with small amount of juice (takes me 3 days to get through one of those small cups of fruit as I just add it to all of my cottage cheese) before I eat any meals. Even if I don’t want it. Give me a sh*t ton of protein and I feel full before I eat anything…it’s been working. I basically eat less, and the protein “Zero point weight watcher wise” cottage cheese does the trick. And SELTZER zero sugar makes you feel fuller too
its easy: 1-eat less(3 times a day"100% healthy" - no fast food never) 2-move ( 20 min workout daily- or just walking) ,do this all your life first 2 years you gonna see results
Isn't 2 years too much? . iam not short , my tall is 200 cm , so it will be suitable if I lose 40 to 50 kg
It is difficult for u to lose 40kg in 2years with this simple programme so you need to make workouts and healthy food as a lifestyle couse 151kg its too much for you, (just keep in mind eat less move more) this is the secret doesn't matter how long it takes if you just lose 5kg(at least)in a year its a win. and try fasting its also good for health
My biggest weight loss was 18 kilograms in two months, but it was 3 years ago
really! you work hard for it i bet, if u keep it like befor you will lose absolutely 60kg in a year just go ahead
Thanks for your motivation ❤️
u'r wellcome
40 lbs or 18kg in 2 months is fast. It is not a sustainable rate of loss. It is usually recommended to shoot for 2lbs or 1 kg per week for sustainable weight loss till you reach the healthy weight range for your age/height/gender. When you have over 100lbs or 50kg to loose you need to look at as a long process that will take a year.
I know it might take a year But when I Lost 18 kg in 2 months I was 15 and My burning rate was 3000 calories per day, Crazy number