Hello everyone, i am sick and tired of my ever growing weight. Need to find some tips that can help me loose some weight.
P.S: I have tried going to a gym, but have not been successful. Buy a subscription and stop going after a week.
Please help.
How to Lose Weight? Can Someone Provide Some Tips?
sarahgad on 09/02/2017 - 00:50
Last edited 09/02/2017 - 17:07 by 1 other user
Last edited 09/02/2017 - 17:07 by 1 other user
Comments
I'll keep my advice short and simple, the OP is barely more than 2 lines after all…
Keep exercising regularly, but fat-loss is mostly dietary, so focus your effort there. You're probably eating far far too much and couldn't practically perform enough exercise to burn all the food energy you're consuming.
Cut down on your sugar intake. Learn to read nutrition information labels and read them on everything before eating. They list sugar under carbohydrates. The right-most column should be the nutrients per 100 g/mL. Avoid anything with more than 10 g of sugar per 100 g/mL. For fresh produce, a Google search will provide you with the nutrient breakdown. Beware that fruits can be high in sugar. Carbohydrates provide no other function in your body than an energy source. Body fat is also an energy source and you have too much stored, so you want to use that up rather than maintaining it (or gaining) with the food energy you're consuming. Sugars are the fastest acting most potent carbohydrates. Consuming sugars will cause a sharp but short period of satiety followed by a blood sugar crash and consequent hunger.
Increase your fibre intake. Dietary fibre is also listed on nutrition information panels. Perform a Google search to get a heads up on which foods you should be seeking out for their high-fibre content. Oats and canned beans are a great, cheap option. Fibre serves to bulk-up and motivate your digesting food through your digestive tract. This both slows the absorption of nutrients so that you have a more sustained release and gives you a fuller feeling in your abdomen, both assist in satiety.
Both of these tips should assist you in consuming less food energy.
So much what Scrooge said.
There are a few other things you can do to help you psychologically. I believe in setting goals for yourself and planning and prepping your meals in advance. Setting short-term goals will help you avoid giving in to cravings as they provide a greater motivation than "I should not eat this if I'm to lose weight". General goals are things like setting yourself a daily limit on carbohydrates and a target for hours spent exercising each week. Work towards these goals and record your progress so you can improve. Don't be afraid to treat yourself with something small, but only if you feel you earnt it. One chocolate bar on a weekend will not affect your weight loss greatly, but you have to earn it.
Planning and preparing meals in advance will help to stop needless snacking when you're unmotivated to cook (we all go through this) and will help establish a routine where your body expects food. You can even plan snacks with things like specific servings of fruit and nuts, so long as it all falls within your daily intake limit.
Finally, if it's not water, don't drink it. Your body doesn't need it. If you feel you absolutely can't live without coffee, do not add sugar and check the carbs in the milk if you're adding that.
Remember that it's like most things in life, the more effort you put into learning and practicing, the better you'll get at it and the more the results will show. These things take time.
@Ayedeevee: Excellent advice here
When broken down to the basics, it's very simple. Energy In < Energy Out = Fat Burnt/Weight Loss
As someone who spent the past 10 years correcting poor lifestyle choices from my tweens. My main advice is to realise this involves a new lifestyle. A new way of thinking, and an opportunity to learn and experience new things. For me it's been cycling. I commute to work 4 days a week and I'm saving money, the environment and getting exercise. I've also been doing yoga for 12 months. I would highly recommend that too. But not so much for weightloss. Great for mental & physical well-being and group motivation.
Gym + Diet is the most effective way to lose weight. But if you're like me, GYM is boring. you need to find a regular form of exercise that excites you, keeps you motivated and gets you results.
In the true ozbargain spirit. Exercise doesn't have to cost much. There are community classes and meetups that are free or donation based etc. Yoga studios have introductory periods that are around $1 per day.
If you prefer solo activities. Then running, walking and cycling are great. Step outside, put on some tunes or a podcast, pick a direction and go.
Good luck with your journey!
Unfortunately it's not always as simple as "Energy In < Energy Out = Fat Burnt/Weight Loss"
The body has evolved to retain as much energy as it can, to guard against lean times. So if you start reducing your food intake, your body has an amazing capacity to reduce it's energy burn so that you can do the same on less food. It slows down your base metabolic rate so you can survive on much less. This is why crash diets don't work. Dieters reduce their food intake, the body adapts to less food, then they give up on the diet, and the body which is now used to surviving on far less, takes up the energy and stores it as fat. Yo Yo.
Why am I pointing this out? Well, there are no quick fixes. So OP or anyone else should not feel bad if they cut down on their food over a short period, lose a bit of weight, but over the medium term, if they lose discipline, it comes right back.
Sustainable weight loss is a result of long term diet/habit changes. The affect of exercise is marginal. Yes, exercise can make you fitter and stronger, and feel better and get manage depression) but it doesn't necessarily help with weight loss (i.e you can be very heavy but also strong)
There's better articles than this, but it's a good start.
https://www.theguardian.com/science/2016/jan/28/study-reveal…
You really need to interrogate and review everything you put into your cake hole. Lose the refined overly processed foods. Such as energy dense but nutrition poor (chocolate bars). Drink water, not juice. So much good advice already on this thread.
The key thing is you need to also love your new diet. Unless you can find a new diet that you really love and you don't feel like you're missing out on stuff, you'll revert back to old habits.
You really need to become a new person. But you can definitely do it. And asking for help or researching ways of doing it is the first step. Good luck!
@Scrooge - I've been eating two 'lady finger' aka 'sugar' bananas along with three Aldi wheat-biscuit wheatbix-like things with a small amount of milk and about 13 almonds every morning. Using your advice I am finding that the average bananas is 12g of sugar per 100g. I am a skinny guy but have started noticing that I'm developing quite a protruding stomach. I'm not sure if the lady finger bananas have more sugar than a regular banana but I wouldn't be surprised. Should I phase out the bananas? I've been eating them for their fibre content which is what you recommend in your second point. I also currently get ZERO exercise although I am joining an oztag team in the winter. Stick with the bananas but just get more exercise?
I generally don't eat anything else with much or any sugar on the regular. Treats here and there but not on the shopping list.My advice above is for overfat people.
If you truly are "skinny" ie lacking in muscle mass, you should try to gain muscle.
A protruding abdomen (not stomach, that's a digestive organ) could be caused by bloating, poor posture, weak abdominal muscles, excessive intra-abdominal/visceral fat or excessive subcutaneous (under skin) fat.
Does your abdomen feel soft when flexing your abdominal muscles? If so, subcutaneous fat is a likely culprit.
If you are gaining fat you are probably eating an energy surplus, which you should be for muscle gain.
You probably don't need 2 bananas with your breakfast, try cutting back to 1. But the fat from the milk and almonds will serve to buffer the absorption of sugar from the banana. And the complex carbohydrates from the wheat biscuits will provide sustained energy.
But to gain muscle you will need to add more protein to your diet (chicken and tuna are good cheap sources) and perform resistance exercises.
Thanks for the reply. I certainly have very little muscle mass. If I try flex/firm my stomach then it feels reasonably firm to me, certainly a lot moreso then it does at rest. My posture could well be part of the problem given my sedentary lifestyle and inclination not to sit in the ideal form.
For dinner I have rice, vegetables and a can of tuna. I haven't got them with me now but it's one of the larger size cans, but not the largest. Maybe I should start having two of those and cut down on the rice a little.
Maybe I should start having two of those and cut down on the rice a little.
Better to spread it out through the day by having 1 at lunch rather than 2 at dinner.
Could I get away with just continuing to have my 'treat' lunch in the city but starting drinking Sustagen on the side?
If you want to drink Sustagen that would be better consumed between meals.
You should be consuming protein more frequently, not lumping it together.
@hetzjagd: try replace one or more of the bananas (pref both) with apples, also get fibre but they regulate your blood sugar and have less of a simple sugar effect. example is oats with a sliced apple. make sure getting plenty of fibre too so add a metamucil a day too.. don't gotta go crazy but just make sure you're getting enough fibre as most of us aren't and it's important for digestion, gut health etc. bit of greek yoghurt for probiotics too.. check the sugar content to make sure nothings added. meals just take (lean) meats chicken, turkey, fish, occasional red meat and add salad or vegies but skip white vegies.. no bread, no pasta, no white rice.. if trying to lose weight pref skip any rice anyway. mixed greens, small amount of sweet potato etc. snacks can find the crackers with higher protein content and find a good spread for them.. avocado spread is a nice fat. just check labels and make sure every meal and snack has a) decent amount of protein b) f'all sugars.. protein for muscle and also keeps you fuller longer.
exercise just make sure you're active every day, wear a fitbit/something and make sure you're hitting 10k steps.. if you aren't go for walks around neighbour, the city.. treadmill while watching TV instead of couch.. don't need to gym but do need to be active more than most of us are these days depending on your job it may not be providing enough movement. you'll be surprised how little we can move in sedentary jobs (i have to go for 2-3 deliberate walks to even get over 8k steps).. this will lose weight slowly but consistently if you stick to it.. add in more movement to speed it up.. a group bootcamp or fitness class 2-3x a week can be really fun depending on the trainer and group.
Thanks for weighing in ozmian, I appreciate the advice. I'm going to cut the rice out and try get more walking in as I live in a decent enough area and on a reasonably consistent basis my neighbours annoy me so it would be good to get away for 40 minutes to an hour or so of walking.
I'm going to miss rice though. And brown rice is a bit of a bummer and not available at the lunch places I go to.
Oh and I'm also going to only have the one banana per morning and introduce a green apple too
@sarahgad: For some reason I just gave this some thought, after 2 weeks or so. I believe that fat loss is mostly mental. You have had certain habits for so long, and now you want to change them (well, that's what you have to do).
Some things are hard work and require discipline and tenacity. Exercise and diet are two of these things. Go for a walk or to the gym, or sit down and watch my show with my snack? One is immediate comfort whereas the other is investing in your body and wellbeing so that you can do more in life (well, that's my drive).
Be kind to yourself, don't lose heart at little downfalls - stay on target.
I agree with this, but I am sure we can be a little bit more helpful, yeah?
@ughhh is right, you need to want to do it and you need to persevere. There's no point in picking some bullshit diet / workout and lasting a week. The best way to do so is finding ways to enjoy it.
I love going for a run, it helps me wind down and clears my head. I go to the gym a few times a week too, but its the running that enables me to keep fit.
I also eat very well - and have no issues treating myself every now and again. I eat lots of fat, but good fat (avocado etc).
If you keep reasonably fit, and you eat well (can't stress the latter enough), you will lose weight.
If you need further motivation, buy a fit-bit. Aim to at least walk 10,000 steps a day. Its a good way to check your progress.
Most definitely.
Sarahgad - don't you go running. If you're over weight it is too much stress on your knees and hips.
Is your gym membership still valid? Even if you just tone up a bit, it is still a step in the right direction.
Eat healthy and exercise. 100% up to you to stick to it if you want to see any results. If you don't like the gym start by going for walks or bike rides then progress from there
"Eat healthy" doesn't mean a lot though. People who are very overweight have no understanding of healthy, they often think adding salad to a traditionally unhealthy meal makes it good.
He needs to start counting calories. When you work out the level at which you start losing weight you continue to eat that many per day. It would be best to consult with a doctor what the best starting amount is for his particular situation, but its going to be under 2000 calories per day which can seem like a crazy low amount of food for someone used to eating a lot.
Eating healthy, but still eating above his calorie RMR will result in continuing to gain weight.
You can start with https://www.reddit.com/r/keto/
First, read the Keto in a nutshell guide here
and read the beginners guide here
and once you are well into Keto, you should also read the FAQ
I've given you a lot of reading material. I highly, highly recommend reading ALL of it and fully understanding what it is before you begin. Pore over it and do plenty of research. Spend an hour or two visiting Keto Recipes and getting an idea of what people are eating, and how much of it you should eat.
You also might want to bookmark this webapp which you should use at least once to work out your macro nutrient requirements. Everyone is different and your body type, physical activity levels, age, gender and height all affects how much you should eat.
but remember to ask a lot of questions, because as a newbie you will screw up at least once or twice.
Remember weight loss is actually 20% exercise and 80% diet… if your daily eating habits are bad, changing your habits and sticking to a healthy eating pattern works more efficiently than putting yourself through some spartan training regimen at the gym. I do however recommend exercising strenously for at least 2x half hour sessions a week, but don't focus too much on cardio - keep a balance. You need to pump some iron so you can build some mass (and not be a skinny-fat person)
heh, do you want to meet me half way and say its 15% and 85% :)
I really shouldn't start a post and then come back to it 20 mins later :Phttps://www.reddit.com/r/4hourbodyslowcarb/
Slow carb may be an easier start than keto. I like how tim ferriss promotes it as the most effective weight loss program based solely on how likely a person can adhere to it.
It's the one attempt at weight loss that has worked for me for the few months i used it, but lapsed with recent time burdens (but atleast i havent head back up to where i was pre-diet)
Keto for me seems to be a more advanced progression from there, i haven't tried it personally
Good advice here - it's all about the food. Stay away from processed food, avoid sugar like the plague & eat whole food, especially vegetables & salad, small amount of meat, eggs - no cereal, soft drink, bread - the weight will fall off & you won't feel like you are starving
^So much this^
The reason you won't feel like you're starving is because your body will be getting all the macro nutrients it needs with a good balanced diet in good portion sizes. Any of the fast or extreme weight loss diets will cause most people to struggle because their body is CRYING out to them that they're deficient in something - now you may take that craving as wanting junk food, but to actually work out what macro nutrient/vitamin your body is craving would suit you better.Also don't undertake a diet which you plan to give up on once you reach a goal weight - you will gain all of your weight plus some as soon as you go back to your old ways. Any changes in diet should really be something you can sustain for life. Not to say you'll never be able to eat pizza again, but if you begin eating it weekly - I doubt the weightloss will stick.
Losing weight is 90% about what you eat and 10% exercise, so focus on eating better rather than trying to burn it off. Excercise is still important to keep your body in a healthy condition, but think of that seperately to the weight loss.
There is a new diet being invented every 2 seconds, but you need to educate yourself about healthy eating. You need to find something that you can stick to for life…not just the 6 weeks of this weeks fad "diet"
yep - eat less (& better too).
I've never understood gyms
Well it doesn't hurt to work out and/or build up some muscle. Good for your heart, good for your bones, you sleep better etc etc
But I agree with the 90:10 logic
I think 90:10 is a little steep - 60/40 makes more sense.
You burn far more fat through movement / exercise. Further, exercise is valuable for ones mental health and sleep. Both of these are crucial for weight loss.
Most fundamentally though, one loses weight through burning more calories than its consumption. Any exercise is only positive in doing so. I think people are quick to dismiss the importance of exercise.
Gainz bro. Nuff said.
ss.fitness has a lot of information on that
P.S: I have tried going to a gym, but have not been successful. Buy a subscription and stop going after a week.
Why stop going after a week?
There's a great book I've been reading called Habits. One of the things they go into is how to create yourself a habit ala going to the gym. They talk about the concept of a reward for your work, so you start to look forward to the habit
For e.g. I find I look forward to my post gym smoothie but also after a while, the reward sort of becomes looking better. Then it's sorta self sustaining
Perhaps you need a gym buddy as well? Someone who you feel bad to let down by not going. Just to get you going
Carefully release any restraining mechanism and/or remove any support. All things being equal the weight will now be loose.
If it involves assisting Miss Fanny then see also
Look like you have a issue we all suffer, just don't have the damn time
Some efficient method i have created myself and work for me
Build a Home Gym (Bench,Dumbbells,Barbell) <
- Immediate access
- Save some money from $10/week gym
- Buy Second Hand from gumtree, there plenty on bargin
- Split exercise (Chest, Tricpes, Shoulder) (Biceps,Back) (Legs, Aerobic)Fruit and Vegetable smoothie <
- I make at least a week batch, store them in 3x freezer and 2x fridge
- Save me time from washing the blender
- Drink 1/2 in the morning, drink 1/2 with lunch
- It always make me full throughout the day, i suspect because of the fiber
- Apple, Banana, Lentils, Wombak, Kale, Tomato, Oatmeal, Spinach, Carrot, Avocado, Silverbeet, Soya milk, BlueberryDiet <
- Reduce portion size with smaller plates
- No more fast food!Never too late, give it your best :)
Can you please elaborate on the blending, freezing part.
So in one go, you run the blender a couple of times, and store the smoothie in (what?) and freeze it for the rest of the week.
Do you just take it out of the freezer and wait until it defrosts and drink for breakfast and then lunch?
Two additional point for your diet
- No more (less) processed food
- More whole grainsYeah i got those 2L breville blender and blended it couple of time and make 5 batch
Just have to figure out how to make all the batch consistent with same ingridients
Store 3 batch in cylindrical plastic container (daiso) and into the freezer
Store 2 batch in protein shaker bottle in the fridge
So in the event I run out the fridge batch, I just take one down from freezer and let it defrost overnight
Then i pour it into the shaker bottle , take 1/2 in the morning and 1/2 with lunch
Do you cook the wombat or add it raw?
Im trying to lose weight right now, decided to try the fat blaster… i have hypothyroidism so its even harder to lose… started gym yesterday.. are you a guy or girl? If u live in sydney we could do some walking etc…
If you have hypothyroidism you should be taking thyroxine so that should make little difference. The people who gain weight due to hypothyroidism do so because they don't know they have it!
I do take it everyday… for the rest of my life :( but still hard to lose..really really hard… I get fat just thinking of food! eheheh don't eat junk, exercise etc… oh well…
Be aware that if you up your exercise, you will also increase your hunger, leading to unhappiness.
The posts above saying intake is the most important thing are true.
Eat smaller portions, lots more vegetables and other fresh food around the edge of the supermarket, less from the packets and freezer.
I got a fitbit thing which helps me keep a baseline of walking activity.
If I need to lose multiple kilos, I need to count kilojoules/calories every day of everything I eat, and keep to a restricted intake (1500 calories/6300kj a day lets me lose around 500g a week).
I can do that without too much pain if I cut out sugar and alcohol and take it easy on other things.
There are apps to help, like myfitnesspal.
It helps to identify some snacks that you think are good, but pretty low calorie, and keep them to hand so when you are hungry you can get something to eat without loading up on calories.Some people go to absurd lengths to micro manage their dietary intake. I think the best way is just to eat with reference to the diet pyramid, and track your intake calories. You won't risk any sort of nutritional deficit over a few months of dieting no matter what you end up eating.
It is a pretty good path to willpower if you say to yourself - I am skipping wine and dessert and biscuits for 3 months and counting my intake so that I can lose 6kgs, and then find yourself down 3kg after six weeks!… less from the packets and freezer
Except frozen veg, which can be even fresher than the fresh veg because they are snap frozen soon after picking.
Maybe we should start an OzBargain fat bastards club.
I found it motivating when a bunch of friends were also dieting and I knew I had to post my weight each Monday morning.
Amputation?
too exspensive. I've heard it can cost and arm or a leg.
ahh but you cannot argue with the fast results and immediate weight loss can you.
True. Fastest way to lose 10kg is to lose a limb.
For those too dense to realise (pun not intended, fatter people are actually less dense),
the point is that overfat people should aim to lose fat not "weight".
know what is going into your mouth - use the calorie diary, get help from people on the forums.
Learn healthy eating habits and attack the mind factors.
even if you can't lose weight, get in the habit of eating the right foods. get rid of any refined foods and eat only whole foods. beans, lentils, chickpeas and oats are good for appetite suppression.
maybe consult a gp for some blood tests to see if you have some underlying endocrine or other pathological conditions.
i find exercise temporarily suppresses my appetite for an hour or two. a 30 min brisk walk around the block when you are feeling hungry?
Agree that eating right is more important than exercise.
Easy step 1 - cut out SUGAR! My office is full of people "trying to lose weight", but they drink coke and fruit juice and eat things like low fat yogurt and other processed crap that is full of sugar
Yeah also avoid the Boost juices and Top Juices. They are not as healthy as you think
My workplace mates drink them for lunch everyday (large size) and they work desk jobs. Don't do that… That's a lot of sugar intake.
its insane how much sugar those things have in them. You would be better off drinking a can of full sugar coke than to drink one of those gigantic 'fruit' smoothies.
They are amazing when hungover though….
Pro tip if you love fruit juices but want to lose weight:
Go for a juice that's half veg half fruit, like Carrot/Apple/SweetPotato/Pineapple/Passionfruit. Many of these just taste like fruit juice - you can't taste the veggies. Half the sugar, still some good nutrients.
Plus, after you quit sugary drinks like soft drinks and 100% juice for a couple of weeks, your tastes re-adjust back to natural levels and you don't want to drink sickly sweet drinks anymore. They taste too sweet.
or skip the juicing altogether. You miss out on most of the fibre if you consume fruit/veg this way. Surely, you could just eat the fruit/veges?
Buy a sub and stop after a week?
That is weak!
You need the motivation to exceed and score that goal you want it. I think it's because you don't want it enough.
Agreed. It's not that the gym is the solution, but despite the short opening post the second sentence says it all. If you can't stick to your decision for the gym what will you go with? You're looking for a cheap and easy answer; the first is perfect being OzB lol, but good luck on the latter.
You'll never know what "works" for you if you don't stick with anything long enough.
You need motivation tips, not dieting tips.
Have you considered seeing a dietician?
Whilst its all well and good to get advice about different weight loss methods from randoms on a forum, it may be worth discussing you daily eating habits with a professional. They may help you identify parts of your eating habits that are letting you down and give you tips to combat those habits.
my theory about weight loss (this is not rocket science)-
gaining weight is due to overeating and lack of physical exercise.
if you don't burn off what you are putting in your body then the excess turns to fat.
address the "overeating" first.
if you overeating then your stomach becomes use to overlarge amounts of food. if you don't eat an over large amounts then your stomach tells you that it is not satisfied and you should eat more. your stomach is like an athlete that is trying to keep up to peak performance.
reducing food portions and feeling hungry for , over a period of a week, will train your stomach to accept less.
don't eat until you feel full. eat until you feel ok.
and don't eat processed crap. don't eat anything with more than 5% sugar in it (or better, avoid sugar). if you feel hungry then eat something like carrot sticks, or drink water, or have green tea.
forget the gym. go for a half hour long walk each evening different routes and mix it up). take the stairs instead of the lift/esculator.
sounds like you're already out of shape so skip the "easy fix". start gentle and tone up.
start swimming. bloody brilliant exercise - it's low impact, but fine tunes muscle and works on breathing/cardio
rule 1- train your stomach to accept less.
rule 2- cut out crap food.
rule 3- start retraining muscles through gentle exercise and then start something more rigorous.
P.S: I have tried going to a gym, but have not been successful. Buy a subscription and stop going after a week.
There's no silver bullet, you have to get off the couch and work at it if you're going to lose weight.
My tips are:
- Eat smaller portions. Use a side plate and not a dinner plate. Portions should be as big as your fist. Don't eat too late either. Eat nothing after 7pm. Drink a glass of water before eating a meal.
- Cut out processed food. Buy fresh food only. When you go to the supermarket, only walk around the outside isles. Do not venture into the middle isles. No bags of chocolates and no sausages or chicken nuggets.
- Cut out as much sugar as possible. This includes soft drinks. It is evil. Do not have it in the house ever. This also means cutting out fruit juices and even most fruits. Eat low calorie fruit such as strawberries and blueberries. No cakes and no chocolate. If you have to have a chocolate, have one dark chocolate lindt ball. Carbs and fats are fine if you cut out ALL sugar. You will notice a difference if you cut out all sugars. There is a lot of sugar in cereals, yoghurt, muesli bars etc.
- Walk as much as possible and just keep on moving. Go for a walk after dinner. Use the stairs instead of escalators. The fastest way to lose fat is to go jogging.
- Choose healthier lunch options. I eat small salads from Top Juice like their kale and quinoa salad. Or a ham or turkey subway roll with all salad and no dressing. Vegetable soup for me is really filling and I bulk it up with low calorie vegies like onion, celery, cauliflower, carrots, tomatoes etc. Breakfast is two boiled eggs and it keeps me full until lunch time.
Hope this helps. Good Luck.
I also want to mention that eating food daily has to be about making better food choices. When you go to a resturant or eat out, you have to choose the healthiest option. When I go to the supermarket, I see so many people buying so much junk food. Chips, chocolate and soft drinks. Just remember, sugar is evil and you don't have to have a meat pie or cheese toastie for lunch today.
have a look at a colesworth catalog. get a black texta and cross out every thing which is crap. there will be a lot of black crosses
So true. All the specials are chocolate, chips, ice-creams, lollies, soft drinks. The same thing each month!
a big +100 to the softdrink. Pure evil that is
There is a YouTube video on what cola looks like after it has been cooked down. Only black sugar left and people consume this! Soft drink is just all sugar and actually doesn't even quench one's thirst. People just like the high of a burning sensation in their throat when they drink the fizzy stuff.
Our bodies can't process sugar very well which is why people get diabetes. They consume too much sugar. It stops the body from functioning properly which can't be good.
When people give me chocolates as presents, I re-gift it lol
Our bodies can't process sugar very well which is why people get diabetes.
No, that's false.
Our bodies process sugars very rapidly which raises blood glucose levels. This necessitates the secretion of insulin by the pancreas to transport glucose from the blood to fat, liver and muscle cells. If the pancreas becomes too taxed over time a person may develop insulin resistance and/or inadequate insulin production — Type 2 Diabetes.
look up IIFYM
Basically you can eat whatever as long as it fits your daily macros..so you can still enjoy the foods you like
Really good advice from cupcake above. Really bad advice from sinishta - it's not only about the number calories it's the quality of the food you eat which is also important & you don't need to pay for advice or an app. Otherwise you are headed for diabetes, chronic yo-yo dieting, cardiovascular disease and generally poor health. Start now & stick to it - make it your standard way of eating - you will never look back!
That's right. Quality over quantity and make it a way of life. No giving up on looking good and feeling good. Thanks.
Unless it was edited it says macros
This mantra works magics for me : Weigh your food and note it down for just 30 days .
This will increase your conscience on your food intake. To go up a level, use a Calorie tracking app for the 30 days. I use MyFitnessPal.
Walk 30 minutes every day…
….burns enough calories for 1/3rd of a chocolate bar. Focus on the food, that's where the action is!!
Exactly. Consuming a whole serving of hot chips (1 Cup) is 3 hours on the treadmill to burn it off!
Yep, the lesson being…skip the treadmill..
First thing. Why do you want to lose weight? If you're 50kg female and want to lose weight - why? Or you want to lose weight so you can run with the kids? Or do you just want to look slimmer? Find out why you want to lose weight then we can figure out a better plan and provide better motivation.
Honestly agree with first reply. All this advice is useless if you do not want to Help yourself.
Block all fast deals on OzB. KFC, dominoes, McD the works! less temptation.
Start with losing the extra o in your forum topic.
It's easier said than done, but pretty sure it's expending more energy than you consume.
Good luck!
You're not giving us much to go on here. But this is what I would suggest.
Weight loss is 80% diet, 20% exercise. The energy content in most food, especially the "junk" foods, is enormous. You can eat in 3 minutes what it will take an hour of hard exercise to burn off.
So you've got to get your eating under control. I recommend that the best way of doing this is to get your food delivered by a program like Lite n' Easy www.liteneasy.com.au
It's relatively expensive (but you can afford gym subscriptions so you have some disposable income). And you're not paying for the food, you're paying for a whole new beautiful you. You're worth it.
If you stick with it, you will definitely lose weight.
And if you're spending that much money on it, you wouldn't want to waste that money by having extra treats and snacks, would you? It does need discipline, but the food and the variety on Lite n' Easy is surprisingly good. (My wife lost quite a lot of weight on it, and I know a lean athletic guy who eats it just to keep trim).
You can accelerate the weight loss by increasing your exercise. Housework, walking, or the gym etc. Interestingly, a good hard gym session can be counterproductive because you sit around for the rest of the day, exhausted, instead of moving around burning energy.
The gym doesn't actually work for me, I much prefer classes (BodyStep, BodyPump, BodyBalance, and Shbam). The group environment helps me to keep working out for an hour, but in the gym I would just get bored and stop after 30 minutes.
Back on the subject of diet:
The latest thinking by experts such as Amanda Salis https://theconversation.com/health-check-why-diets-fail-2006… is that dieting can stall after a period, and works most effectively if done intermittently. The theory is that after prolonged dieting, your body starts to experience a famine reaction and stops losing weight, but you can deactivate this reaction by eating normally for a while.
So after four weeks of Lite n' Easy, take a break for a week (eating moderately!), and then go back on the plan again.
And you need to have a Plan B, because you will eventually get fed up of the Lite n' Easy regime. (This is just human nature). Most people just give up dieting at this point, but if you have a Plan B, you can transfer onto it seamlessly and continue the weight loss.
Your Plan B could be the Michael Mosley 5:2 intermittent Fast Diet https://thefastdiet.co.uk/
The benefit of what I'm proposing vs. the "eat this, eat that" suggestions is that all the thinking and weighing/measuring is done for you. Seriously, you can get fat by eating too much "healthy" food, and unless you are actually weighing and calorie-counting every portion of food that you consume, it is easy to over-eat.without exercise losing weight is possible but it takes time
here I'm going to explain you the methodology of losing weight first, you start the simple exercise and it will help reduce your extra fat in weight losing, program exercise is 25persant important and diet is 45 percent important as well as 30% is rest or sleeping. following this method you can reduce your weight easily.what a crock……..
95% food intake, 5% exercise.
Exercise is to get fit. As posted by the poster above you, you can eat more calories in 3 minutes than you can burn in 2 hours…….
Weight loss is about two things
- kJ intake vs usage (you burn more Kj per day just being alive than most people can burn at the gym in hours)
- The type of Kj you take in, eat protein and fat and not carbs and sugar.
If you eat majority or protein and fat and keep you Kj in below you Kj out =weight loss, its just science.
http://www.medibank.com.au/bemagazine/kilojoules-burned-in-e…
Kj burned in a 1 hour run at 10 KPH. 4000.
Kj in 4 slices of pizza 4700 Kj
So you only need to run fast for >1 hour ever single day to offset the 4 pieces of pizza you have for dinner…… Viability for most people ZERO.
thanks
I was 120kgs, now 84Kgs. Only way I found that genuinely worked was to starve myself until I could take control of my actions.
Initially, I tried exercising and lost a bit of weight, but I wasn't losing much. I tried various things to eat less, substitute different types of food etc but nothing worked. Then I cracked the shits at myself and my hunger, I was so angry at being a slave to my mouth. So I pretty much stopped eating, I ate nothing but carrots and water until I got control over it. Took about 5-6 days and it was horrible. After that it was very easy to lose weight, I could simply decide how much to eat, or even not to eat. Dessert in front of me, no worries I'll have a little spoonful and leave the rest.
It was hard, but it was the only thing that worked for me. I don't do moderation because I lose control, and when I lose control I don't do moderation.
It's probably the OzB way too. Forget your fancy programs and expensive books! Simply spend nothing on food :)
That is just great.
Every time you feel like binging have one glass of water tap on the area of nose between two eyes 12 times and after each spoon ask yourself do I need more.
Am I really enjoying it.
Am I eating to live or living to eat.
Then go for a short stroll.
Hopefully you will never loose control.
Cheers
Couldn't agree more.. I was struggling to loose 10 kgs since my marriage 10 years ago couldn't do it with all the exercising. Late last year I had enough reduced my portions and skipped dinners every alternate day. Within 6 weeks lost about 5 kgs and then kept going until I am my target weight after 12 weeks. I did exactly what others have mentioned no sugars no carbs was just making sure I was in calory deficit everyday. Within a few weeks your stomach will get used to it and you cannot eat more anyway, just got to stay strong for a few weeks and then its not so hard. And was exercising moderately not even crazy amounts. It's so true that the Abs are not made in gym but in the kitchen..
I wanted to lose weight a number of years back and here is what I have done:
- Watched: http://www.imdb.com/title/tt3892434/ - Gave me insight and understanding on sugar. Very important.
- Cut out all soft drinks, massively reduced bread intake and slashed chocolate and biscuit consumption.
- Ate better breakfasts (nuts, fruits) and lunches
- Cut back on the beers and replaced with vodka, soda waters and lime when out.
- Joined a Muay Thai gym and tried consistently at least 3 times a week
- If I felt hungry for a snack, I would have some rice cakes / nuts.
- Had hot water and honey (assists in weight loss) : http://www.lifehack.org/articles/lifestyle/9-benefits-honey-…
- Went out on 5K runs when I could during the week. Hard at first but got easier.
- Didn't buy rubbish from shops. Had the odd weekly treat so I didn't go insane but stayed fairly strict.
All the above helped me achieve my goal. I ended up having to buy all new clothes as I shed a fair amount of weight. I lost about 10Kgs.
yep, all this. I did the same a few years back, cut sugar and wheat and walked/jogged/ran 5KM at least 3 times a week. Lost 10kg. I did slip back into old ways and the 10kg slowly came back on over a 12 month period so just done the same again. Was belly fat with me so the elimination of wheat and beer is the primary factor.
Eat less.
I set myself a new years's target of loosing 10kg.
Only 12 to go now.Do you mean losing lol
Losing weight is simple. Consume less calories than your body burns. Use an online calculator like IIFYM to find out your BMR (how much your body burns while doing nothing but sitting on the lounge) then eat 200-400 calories less than that every day.
Just check out the IIFYM calculator online and it'll tell you exactly what calories (and macros) to eat daily to achieve whatever goal you specify.
Yeah, It is better to go on a diet. Have proper diet and sleep. Do exercise/yoga regularly.
Download an app to track what and how much you're eating.
Also drink more water. So instead of a soft have a glass of water. The cumulative effects add up!This is my advice: Im used to be 74kg male now ~64kg. I didnt look up at any advice, i just do it. I did no exercise when i loose weight. This is a lazy natural way to loose weight.
Its pretty easy for me. Cut down junk food or no junk food at all. Only eat 3 times a day, at same times everyday, so only eat when its time to eat. For each meal you cut down a certain % that you used to eat, like 10% or 20% only, so slowly you cut down in weeks after weeks like that until you reach your goal then you stop. Drink enough water helps too.
Trust me, your stomach will get used to it. I find its hard for me to gain weight because my stomach cant handle more than what im used to eat now and I dont feel the urge to eat if its not the time to eat as well. Hope this helps everyone. Pardon my english.
You have two options, figure it out and go it alone or get a support crew going. Some people do the former, some people need the latter - and either way is fine, whatever works for you. Weight gain and loss can be a complex interplay of what's going on in your life, what's gone on in your life, what your job is like, what your commute is like and so on. Overlying that is all the guilt you can develop in regards to it, and in response to commentary like "calories in vs out, 'simply' do this' etc. If you're a woman, metabolically it's harder, lifestyle wise it's harder because you're no doubt doing the lions share of domestic chores in addition to your job and so on. As you get older it gets hard because your life is more complicated.
I can't recommend seeing a qualified and registered dietitian enough - to avoid the starve/binge cycle that so many fall into that sets you up for weight gain in the longer term. The evidence just isn't there in the long term for very low calorie diets, and it's probably better than instead of trying to lose weight, you want to improve your health - weight loss is a natural side effect of that. If you do a lot of sitting down, maybe you need to move more, if you're binge eating packs of Tim Tam's because life is hard and frustrating, you can try to find better ways of self care (and slowly eradicate that horrible blood sugar high/low cycle that is self-perpetuating). There's a LOT of advice about weight loss around the traps but there's not a lot about what good nutrition actually means (it doesn't mean cutting out whole food groups!) and what a healthy person looks like. And whatever path you decide to go down, allow yourself baby steps and multiple failures. When you're learning to brush your teeth you don't just give up if you forget to do it once, you just carry on the next day.
Sometimes it's worth seeing a psychologist too to help you learn good self-care, I'm constantly amazed at how hard people are on themselves these days and on others as a result.
I cut down on alcohol & stopped drinking sugar free fizzy drink sweetened by aspartame (951) everyday, it was making me feel hungry !
When I feel hungry between meals I make sure I have something unprocessed handy like an apple, orange, a small container of almonds or some cheese & cucumber or a mushroom & small can of tuna.
I chart my weight every morning with a fone app like Libra on android to incentivise myself.I still have occasional blowouts on junk food but moderate them by making them bigger in my mind than what goes in my mouth.
The folks recommending small portion sizes via small plate sizes have a good idea, ice cream & jelly in a cup instead of in a bowl, etc.
People can provide the best advice and tips here, but if you don't help youself and self discipline, no one can help you.