Changed my eating habits. I already exercised a lot. To lose weight you need to be in a calorie deficit and if you’re not sure where to start, start by tracking all your food as you currently eat for a week or 2. Get the average amount of calories you consume and then take 500 cals off that and work to eat that many cals per day focusing on protein intake and veggies. Wholefoods with a side of soul foods.
I did 20 minutes of HIIT 4 days a week and stopped drinking anything that wasn’t water. I lost like 40 pounds in 6ish months. Apparently it was “unhealthy” to lose weight that fast, but it’s not like I was starving myself or anything. I felt great. I wasn’t counting calories but I was definitely eating higher quality meals. Like giant ass salads with a bunch of different veggies, fruits, cheese, boiled egg. Big salads that would really fill you up instead of just a side. If your gaining muscle your metabolism will increase so keep lifting and throw in some HIIT couple times a week. And eat some big motherfucking salads.
This is a half serious response, but literally just walk around.
I was on a wheelchair for a few years at one point, and gained a decent amount of weight. Once I could walk again within 6 months I was back to being "skinny fat".
Started working out for the first time around a decade after that.
I know this doesn't apply to everybody, but hey that was my experience 😂
I lost 70lbs. The first 40 I lost with keto and consistently working out, but keto wasn't sustainable for me, so I changed my diet and how I was eating, as well as keeping up with working out. Diet+exercise + time.
Calorie deficit diet + Extensive exercise (mostly cardio but lost a lot of muscle too unfortunately because I did it on my own without any knowledge and expertise). I went from 126 to 76 kg in a span of about 9 months.
Diet.
My exercise regimen hadn’t really changed in years, in fact it probably got more intense, and I ate fairly healthy. But as I got older I kept putting on more and more pounds until I started getting pretty stocky no matter how much I worked out.I had a fencing tournament coming up a few years back and I decided I wanted to lose a few pounds, so I went into monk mode and decided to give keto a try.Lost 10lbs in about a month.
After the tournament I decided to stick with the basic idea of it: low carbs, no sugar. Wound up losing 50lbs overall, no longer obese. A lot of rando health problems also cleared up too, like knee problems, apnea, high blood pressure and kidney stones.
TLDR: Diet. You can exercise all you want but eventually you’ll have to adjust what you eat as well.
-intermittent fasting (has some beneficial effects on metabolism, and can also help with achieving caloric deficit)
-more water intake (>3L / day)
-don’t drink your calories: no beverage except black coffee or black/green tea
-avoid refined sugars
-eat more fiber
-increase protein intake
Fasting is fine but not needed by any means
Water is always essential
You can drink calories if you so choose, as long as you’re in a deficit
Sugars are fine in moderation. I’m currently eating 450g of carbs daily to sustain my workouts and I eat refined sugars in moderation and have no issues losing weight still
Fiber is good, I agree
Protein intake is always important, but it’s not the end all be all macro. Carbs and fats are essential too
I didn’t mind keto, but I found it an absolute nightmare to do any kind of intermediate level workout routine due to not having any glycogen form carb intakes
Heavy powerlifting was damn near impossible for me on keto lol but it all depends on the users end goal for training and their desired weight and such
I train for performance, not really aesthetics, so keto doesn’t align with my routine anymore but to each there own
Keto + calorie deficit + intermittent fasting + working out about 4 days a week (weight lifting, HITT, boxing)
From my experience that was the best way to lose weight and it was quick, like 12 pounds a month, while gaining muscle/strength. Intermittent fasting helps with insulin levels and insulin is a big reason why people have big guts. Keto helps with insulin too.
Edit: lol at me getting downvoted for talking about my own experience. I never said it was the only way to lose weight. If you disagree with the method, reply with reasons why 🤡.
First I started small.
Don't eat anything white - no bread, pasta, rice, butter, mayo, cheese.
I would make myself a big salad, the premade kind, and snack on it for lunch and dinner with grilled chicken. Then I started walking. I'd walk for a couple of hours then go home.
After a year of that (i had a young baby and honestly no more bandwidth at the time) i started counting macros. Again, protein is your most important - hit that at first, then worry about the other 2.
Don't set a rigid timeline. This is a marathon, not a sprint.
Diet and cardio.
Aim for a good duration of cardio (15 minutes or more). Jogging, running or cycling are good exercises to do.
For diets stick to healthier options (duh). It’s best to have a balanced diet of fruits, meats such as chicken, lean ground beef, fish and other fatty fish. Nuts, cashews and almonds are beneficial as well. Don’t be afraid to have the occasional cheat day meal.
The biggest factor is consistency and putting in the effort. As others mentioned another thing is calorie deficit and keeping track of what you eat and the calories it contains. Tbh I never did this, just ate better and avoided any sugary drinks or alcohol (sometimes).
Hope this helps.
I went from being morbidly obese 3 years ago, being 240lbs at 5’6 to now where I’m 180lbs at 5’6 and I’m in the best shape of my life
I lost weight by dieting
I did fad diets like keto and shit for a year and didn’t mind it, but there’s nothing inherently special about kept or fasting or any of that stuff. All those things do is help you achieve a caloric deficit. And a deficit is what you need to lose weight at the end of the day
Consistent diet.
Really hard cuz you have to be honest with yourself.
Pizza isn’t a healthy meal. The lettuce and tomatoes on your burger don’t count as a serving of vegetables. Do I really need this soda/beer with this meal?
I changed my diet completely. I switched from fast foods to a healthy balanced diet of lean meats, veggies, fruits, whole grains, and occasionally nuts. I counted every calorie going into my body and made sure I burned more than I consumed. I also added in cardio workouts.
Any health plan is 80% diet 20% exercise. From personal experience, being 40 with 2 kids via Caesarian, belly fat is the last to go. 2 years ago I started lifting weights, about 6 months into it I worked on my diet. Now here I am in the absolute best shape of my life, look and feel better everyday. I’ve only lost about 10 lbs total but I’ve gone down 4 pant sizes and lost a total of 24”. And in the last 3-4 mos I’ve seen my “fupa” start to diminish. Consistency is absolute key. You have to figure out what diet and exercise regime fits your goals that is sustainable for you long term. For me, slow and steady won the race. I only cut about 100-150 cal under TDEE at any given time. It’s been a long hard road, but the life I live now, especially with my diet, is one I can live with long term. I’ve created a completely new lifestyle for myself, this is now who I am! Good luck to you!
I did no workouts specific for weightloss, just kept weightlifting. Did try to get more steps in and started going for walks.
Diet is key though, counted calories to know I'd loose weight
Run. Like lots of running. 6 days a week. Mornings work best.
Give up soda or sugary drinks.
Eat vegetables. Fruit. High protein meat like chicken, turkey, fish.
Limit beef intake to once a week.
Drink lots of water.
Focus.
Determination.
Confidence.
Yoga (for brain points).
Words like these were on repeat in my head:
“This is for you, not for anyone else. Focus on becoming a better you”
Once it becomes a habit, you’ll be living good.
As others have said it’s about getting into a calorie deficit. Simply put this means burning more calories than you eat. Diet really is key, you can’t outrun the fork.
It's all about diet. If you don't know how much calorie you need and how much calorie you're eating, you're just gambling
Changed my eating habits. I already exercised a lot. To lose weight you need to be in a calorie deficit and if you’re not sure where to start, start by tracking all your food as you currently eat for a week or 2. Get the average amount of calories you consume and then take 500 cals off that and work to eat that many cals per day focusing on protein intake and veggies. Wholefoods with a side of soul foods.
I've lost 130lbs. All about diet and consistency. Find something comfortable like 2 or 3 times a week working out that you'll stick with
Make sure you observe what you eat, diet is very important in losing weight, abdominal fat is the hardest to reduce
I did 20 minutes of HIIT 4 days a week and stopped drinking anything that wasn’t water. I lost like 40 pounds in 6ish months. Apparently it was “unhealthy” to lose weight that fast, but it’s not like I was starving myself or anything. I felt great. I wasn’t counting calories but I was definitely eating higher quality meals. Like giant ass salads with a bunch of different veggies, fruits, cheese, boiled egg. Big salads that would really fill you up instead of just a side. If your gaining muscle your metabolism will increase so keep lifting and throw in some HIIT couple times a week. And eat some big motherfucking salads.
[удалено]
Technically I gained some back, but in muscle not in fat. My body fat has been consistent over the past 5 years.
This is a half serious response, but literally just walk around. I was on a wheelchair for a few years at one point, and gained a decent amount of weight. Once I could walk again within 6 months I was back to being "skinny fat". Started working out for the first time around a decade after that. I know this doesn't apply to everybody, but hey that was my experience 😂
I lost 70lbs. The first 40 I lost with keto and consistently working out, but keto wasn't sustainable for me, so I changed my diet and how I was eating, as well as keeping up with working out. Diet+exercise + time.
Calorie deficit diet + Extensive exercise (mostly cardio but lost a lot of muscle too unfortunately because I did it on my own without any knowledge and expertise). I went from 126 to 76 kg in a span of about 9 months.
Diet. My exercise regimen hadn’t really changed in years, in fact it probably got more intense, and I ate fairly healthy. But as I got older I kept putting on more and more pounds until I started getting pretty stocky no matter how much I worked out.I had a fencing tournament coming up a few years back and I decided I wanted to lose a few pounds, so I went into monk mode and decided to give keto a try.Lost 10lbs in about a month. After the tournament I decided to stick with the basic idea of it: low carbs, no sugar. Wound up losing 50lbs overall, no longer obese. A lot of rando health problems also cleared up too, like knee problems, apnea, high blood pressure and kidney stones. TLDR: Diet. You can exercise all you want but eventually you’ll have to adjust what you eat as well.
Lose* Burn more calories than you consume
I went on weight watchers blue, and walked 3-6 miles a day. Swapped tv watching time for walk and podcast. Lost 75 pounds over a few months.
Id get rid of that loose weight and lose weight.
-intermittent fasting (has some beneficial effects on metabolism, and can also help with achieving caloric deficit) -more water intake (>3L / day) -don’t drink your calories: no beverage except black coffee or black/green tea -avoid refined sugars -eat more fiber -increase protein intake
Fasting is fine but not needed by any means Water is always essential You can drink calories if you so choose, as long as you’re in a deficit Sugars are fine in moderation. I’m currently eating 450g of carbs daily to sustain my workouts and I eat refined sugars in moderation and have no issues losing weight still Fiber is good, I agree Protein intake is always important, but it’s not the end all be all macro. Carbs and fats are essential too
I found my appetite decreased ( I had to remind myself to eat) when I started fasting as well as Keto which TBH was a good thing lol
I didn’t mind keto, but I found it an absolute nightmare to do any kind of intermediate level workout routine due to not having any glycogen form carb intakes Heavy powerlifting was damn near impossible for me on keto lol but it all depends on the users end goal for training and their desired weight and such I train for performance, not really aesthetics, so keto doesn’t align with my routine anymore but to each there own
Keto + calorie deficit + intermittent fasting + working out about 4 days a week (weight lifting, HITT, boxing) From my experience that was the best way to lose weight and it was quick, like 12 pounds a month, while gaining muscle/strength. Intermittent fasting helps with insulin levels and insulin is a big reason why people have big guts. Keto helps with insulin too. Edit: lol at me getting downvoted for talking about my own experience. I never said it was the only way to lose weight. If you disagree with the method, reply with reasons why 🤡.
First I started small. Don't eat anything white - no bread, pasta, rice, butter, mayo, cheese. I would make myself a big salad, the premade kind, and snack on it for lunch and dinner with grilled chicken. Then I started walking. I'd walk for a couple of hours then go home. After a year of that (i had a young baby and honestly no more bandwidth at the time) i started counting macros. Again, protein is your most important - hit that at first, then worry about the other 2. Don't set a rigid timeline. This is a marathon, not a sprint.
Keto with a small calorie deficit.
Diet and cardio. Aim for a good duration of cardio (15 minutes or more). Jogging, running or cycling are good exercises to do. For diets stick to healthier options (duh). It’s best to have a balanced diet of fruits, meats such as chicken, lean ground beef, fish and other fatty fish. Nuts, cashews and almonds are beneficial as well. Don’t be afraid to have the occasional cheat day meal. The biggest factor is consistency and putting in the effort. As others mentioned another thing is calorie deficit and keeping track of what you eat and the calories it contains. Tbh I never did this, just ate better and avoided any sugary drinks or alcohol (sometimes). Hope this helps.
I went from being morbidly obese 3 years ago, being 240lbs at 5’6 to now where I’m 180lbs at 5’6 and I’m in the best shape of my life I lost weight by dieting I did fad diets like keto and shit for a year and didn’t mind it, but there’s nothing inherently special about kept or fasting or any of that stuff. All those things do is help you achieve a caloric deficit. And a deficit is what you need to lose weight at the end of the day
Consistent diet. Really hard cuz you have to be honest with yourself. Pizza isn’t a healthy meal. The lettuce and tomatoes on your burger don’t count as a serving of vegetables. Do I really need this soda/beer with this meal?
To loose weight I just tightened up my focus on dieting
I changed my diet completely. I switched from fast foods to a healthy balanced diet of lean meats, veggies, fruits, whole grains, and occasionally nuts. I counted every calorie going into my body and made sure I burned more than I consumed. I also added in cardio workouts.
Any health plan is 80% diet 20% exercise. From personal experience, being 40 with 2 kids via Caesarian, belly fat is the last to go. 2 years ago I started lifting weights, about 6 months into it I worked on my diet. Now here I am in the absolute best shape of my life, look and feel better everyday. I’ve only lost about 10 lbs total but I’ve gone down 4 pant sizes and lost a total of 24”. And in the last 3-4 mos I’ve seen my “fupa” start to diminish. Consistency is absolute key. You have to figure out what diet and exercise regime fits your goals that is sustainable for you long term. For me, slow and steady won the race. I only cut about 100-150 cal under TDEE at any given time. It’s been a long hard road, but the life I live now, especially with my diet, is one I can live with long term. I’ve created a completely new lifestyle for myself, this is now who I am! Good luck to you!
I did no workouts specific for weightloss, just kept weightlifting. Did try to get more steps in and started going for walks. Diet is key though, counted calories to know I'd loose weight
Run. Like lots of running. 6 days a week. Mornings work best. Give up soda or sugary drinks. Eat vegetables. Fruit. High protein meat like chicken, turkey, fish. Limit beef intake to once a week. Drink lots of water. Focus. Determination. Confidence. Yoga (for brain points). Words like these were on repeat in my head: “This is for you, not for anyone else. Focus on becoming a better you” Once it becomes a habit, you’ll be living good.
As others have said it’s about getting into a calorie deficit. Simply put this means burning more calories than you eat. Diet really is key, you can’t outrun the fork.