2019 Weightloss Advice Thread

[Spartacus]

Excercise makes me hungry.

Weight loss is all diet: Meal prep, calorie counting, reducing portions, sugars, etc.

Impulse control is my struggle.

[Star Ferry]

My advice is lose it slowly. A big calorie deficit can cause ketosis and a foggy brain. Try to still eat at least 1600 calories per day.

To not be hungry, eat proteins, fat, and fibrous veggies. I cut 20 pounds from 170 to 150 doing this. then bulked up to 160, where I've been for almost 2 years

Depends on your frame. I look good at 5'8" 160 and the ladies agree. but at 6', 160 would look frail. I'd want to be 180.

[tiberiustime]

i've tried many times for many years but it finally clicked last year. this was invaluable:

https://www.reddit.com/r/loseit/

I wouldn't focus on what to eat or what not to eat, rather on maintaining a deficit. I used myfitnesspal to reeducate myself on calories and, separately, i tried a bunch of different exercise classes to find what worked for me (but never counted them when calculated daily caloric goals). In NYC the two classes that I work with best are Soulcycle and SLT.

[CamSLC]

Originally Posted by NimbleNavigator

I would like to see peoples' weight loss advice followed by a current selfie of their body and how fit they are. Otherwise ........

I'm not gonna go first.

I'm down 20lbs for 2018, 189lbs>169lbs. (6 feet tall) More importantly from ~25% body fat to ~17%. For me to be successful with weight loss it came down to diet. I ate what most consider an unprocessed plant based diet 90% of the time. I always have coffee in the morning and sugar in raw fruits, but never sweets. While still enjoying sushi with friends once a week. Whiskey, wine and beer more often than necessary.

I explored intermittent fasting with great success finding that a phenomenal way to jump start weight loss. My first foray was forced after a dental surgery. I think people should do their own research on it to decide if it's something they want to try. Some find it a little controversial.

Best of luck to everyone and their resolutions for fitness or otherwise!

[Bob the brush]

Eat less exercise more.

[superdog]

Originally Posted by NimbleNavigator

I would like to see peoples' weight loss advice followed by a current selfie of their body and how fit they are. Otherwise ........

Before a run a few weeks ago. At about 5am and it was cold.

Ran for 3 miles then 40 minutes of resistance training.

Been in and out of the fitness industry for the last 20 years.

[superdog]

^^^

My current goal is to stay at my current weight but cut my body fat down by about 5 points.

[SearChart]

Originally Posted by superdog

Before a run a few weeks ago. At about 5am and it was cold.

Ran for 3 miles then 40 minutes of resistance training.

Been in and out of the fitness industry for the last 20 years.

I didn't know you ran as well Wanna do Bigfoot 200 together next year?

[CDNWatchNut]

Originally Posted by NimbleNavigator

I would like to see peoples' weight loss advice followed by a current selfie of their body and how fit they are. Otherwise ........

I kinda doubt that anyone giving meaningful advice here is fat and out of shape. How about you go first.

[Snow-Dweller]

No snacking between meals

[GB-man]

Originally Posted by SearChart

I didn't know you ran as well Wanna do Bigfoot 200 together next year?

Bas out here trying to get people killed


I have a pregnant wife and have been eating plate for plate with her lately. It’s a dangerous game

I need to jumpstart the weight loss so the plan is to cut alcohol out. Very sad

[tyler1980]

Originally Posted by CDNWatchNut

I kinda doubt that anyone giving meaningful advice here is fat and out of shape. How about you go first.

being fat makes your watch look too small. Cant have that. Nothing to do with being healthy though

[SearChart]

Originally Posted by GB-man

Bas out here trying to get people killed


I have a pregnant wife and have been eating plate for plate with her lately. It’s a dangerous game

I need to jumpstart the weight loss so the plan is to cut alcohol out. Very sad

Mate that is honestly the worst plan ever, moderation is key though

[pickettt]

I think it's a complicated matrix for each individual. The only constant is calories in/calories out. How you achieve that is the convoluted part.

[CDNWatchNut]

Originally Posted by tyler1980

being fat makes your watch look too small. Cant have that. Nothing to do with being healthy though

Hahah exactly, lean arms and lean wrists with decent muscle mass makes for a good wrist presence!

[SMD]

For me, reduce alcohol intake.

[superdog]

Originally Posted by SearChart

I didn't know you ran as well Wanna do Bigfoot 200 together next year?

I used to live it but stopped after the back surgery.

Slowly getting back in. Largely inspired by you and Chad.

Can’t even think about hanging with you man. I wish tho.

[RolexReviews]

what I've done from November 1st to Christmas Eve was the intermittent fasting diet.

you fast for 16 hours and eat in an 8-hour window they say you could eat anything you want as long as it's not a crazy amount of calories but I choose to keep low calories to speed up the weight loss process (under a thousand calories a day is the usual goal for me)

I opened up a membership at Planet Fitness and try to run 2 miles a day and 300 steps on the stair machine at least three times a week

lost 25 lb so far started at 288 I am currently 263

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[superdog]

Originally Posted by RolexYouTube

what I've done from November 1st to Christmas Eve was the intermittent fasting diet.

you fast for 16 hours and eat in an 8-hour window they say you could eat anything you want as long as it's not a crazy amount of calories but I choose to keep low calories to speed up the weight loss process (under a thousand calories a day is the usual goal for me)

I opened up a membership at Planet Fitness and try to run 2 miles a day and 300 steps on the stair machine at least three times a week

lost 25 lb so far started at 288 I am currently 263

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That’s awesome!!!

Good for you. Keep it up.

[Burlington]

There is only one way to lose weight successfully.

Take in fewer calories than you burn off.

All the rest is BS and snake oil.

Whether those calories come from fast food or salmon and avocado is largely irrelevant as far as your body is concerned.

You will however feel and look better for the balanced diet.

Strength training mixed with some cardio for heart health is also a smart move, but not essential. You can lose weight by sitting on the sofa if your intake is low enough.

Tracking calories as suggested above via an app will help. But compliance is key. Without it, no diet or plan/programme will work.

Good luck - and figure out what factors keep your will power up/ drains it, as that’s the biggest key to success and it’s a finite resource each day.

Exercise post weight loss is the best indicator of keeping the weight off, but don’t stress yourself by doing too much too fast. Get into it slowly - walking a bit more is a good start.

[pickettt]

Originally Posted by superdog

That’s awesome!!!

Good for you. Keep it up.

Originally Posted by RolexYouTube

what I've done from November 1st to Christmas Eve was the intermittent fasting diet.

you fast for 16 hours and eat in an 8-hour window they say you could eat anything you want as long as it's not a crazy amount of calories but I choose to keep low calories to speed up the weight loss process (under a thousand calories a day is the usual goal for me)

I opened up a membership at Planet Fitness and try to run 2 miles a day and 300 steps on the stair machine at least three times a week

lost 25 lb so far started at 288 I am currently 263

Sent from my SM-G950U1 using Tapatalk

It doesn't sound healthy or sustainable to me, but if it's working for you, I can't argue. Good luck to you.

[Burlington]

Originally Posted by pickettt

It doesn't sound healthy or sustainable to me, but if it's working for you, I can't argue. Good luck to you.

Indeed - watch out for rebound when you stop. Less than 1000KCal per day (assuming it’s accurately tracked) is not sustainable long term.

[Abdullah71601]

Originally Posted by Burlington

There is only one way to lose weight successfully.

Take in fewer calories than you burn off.

All the rest is BS and snake oil.

Whether those calories come from fast food or salmon and avocado is largely irrelevant as far as your body is concerned.

You will however feel and look better for the balanced diet.

Strength training mixed with some cardio for heart health is also a smart move, but not essential. You can lose weight by sitting on the sofa if your intake is low enough.

Tracking calories as suggested above via an app will help. But compliance is key. Without it, no diet or plan/programme will work.

Good luck - and figure out what factors keep your will power up/ drains it, as that’s the biggest key to success and it’s a finite resource each day.

Exercise post weight loss is the best indicator of keeping the weight off, but don’t stress yourself by doing too much too fast. Get into it slowly - walking a bit more is a good start.

Mostly correct, but where the calories come from makes a difference.

Calories are measured as total energy without regard to uptake rates (or nutritional value). So 1000 calories of fructose is the same net energy as 1000 calories of protein, except the fructose is instant energy (with insulin response and residual unused energy going to fat storage) and the protein will take all day with no fat production.

Eliminating high glycemic index foods completely from the diet allows you to eat enough to feel like you've eaten a proper meal without consuming a lot of useless calories. The high GI foods are also the ones that leave you feeling hungry an hour later.

I put on a lot of weight last year (injuries and health issues kept me out of the gym and subject to the missus sympathy baking). I've dropped 26 pounds since Halloween on a low carb diet. Your body will adapt and become more efficient. When that happens you need to add exercise. When I saw signs that I was plateauing I added 30minutes a day on the StairMaster to my program.

[Langnam]

Mountain bike, spinning, light weights. I eat whatever I want, don’t drink.

6’0 199 pounds. I ride faster at a lower weight, but look too skinny , hence the weight lifting.

For a 56 year old git, I look alright.


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[Star Ferry]

the harder goal is to lose weight while keeping muscle mass. requires a lot of protein intake and very tough resistance workouts

bodybuilders must have hard lives

[Abdullah71601]

Originally Posted by Star Ferry

the harder goal is to lose weight while keeping muscle mass. requires a lot of protein intake and very tough resistance workouts

bodybuilders must have hard lives

They eat a ridiculous amount of calories in training. Then cut back sharply for competition.

[RolexReviews]

Originally Posted by Burlington

Indeed - watch out for rebound when you stop. Less than 1000KCal per day (assuming it’s accurately tracked) is not sustainable long term.

I haven't been on my diet since Christmas Eve been eating normally (some days wait until 6pm some days eat breakfast at 10am)

scale says I haven't gained any weight so I think I am doing pretty good has of now.

I was actually 200lb when I was 16 and gained all the weight from eating lots of french fries with cheese and gravy in Jersey diners over the years without any exercise so if I don't go back to that lifestyle I think I'll be good

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[Burlington]

Originally Posted by Abdullah71601

Mostly correct, but where the calories come from makes a difference.



Calories are measured as total energy without regard to uptake rates (or nutritional value). So 1000 calories of fructose is the same net energy as 1000 calories of protein, except the fructose is instant energy (with insulin response and residual unused energy going to fat storage) and the protein will take all day with no fat production.



Eliminating high glycemic index foods completely from the diet allows you to eat enough to feel like you've eaten a proper meal without consuming a lot of useless calories. The high GI foods are also the ones that leave you feeling hungry an hour later.



I put on a lot of weight last year (injuries and health issues kept me out of the gym and subject to the missus sympathy baking). I've dropped 26 pounds since Halloween on a low carb diet. Your body will adapt and become more efficient. When that happens you need to add exercise. When I saw signs that I was plateauing I added 30minutes a day on the StairMaster to my program.

What foods the calories come from does make a difference to your body and how you feel as you say (hunger & energy levels etc.) Also energy absorption rates are different for different foods (e.g. nuts)

But for a pure weight loss calculation then it is the thermodynamics of in must be < out.

Your body can excrete unabsorbed calories with some specific diets, but consuming a variety of balanced foods is healthiest as opposed to cutting out whole food groups.

Low GI, more fruit and veg etc. are all good tips on how to make it work better for the long term.

An excellent point too about plateauing - the further in you get, the more work will be needed to keep going.

The upside is, if you adhere to a good plan you are all but guaranteed success. There isn’t too much else in life which can be that certain before you start.

[AzHadEnuf]

Burn more calories then you take in. Don’t eat anything from a box, bag or frozen. I’m down 90lbs in just over three years. Oh being patient helps also. Stay off the scale. You’re clothes will let you know how you are doing, and your friends and family will start saying, “you need to get to a doctor your getting thin.” Funny no one ever said, “I’m worried about you, you’re really fat.” I got into rock climbing and hiking. Climb in a gym and outdoors 2-3 times a week and 10-15 miles a week ontrail. Once you get lean and strong you can add in all kinds of extra activities. I will admit I eat a lot for crap food on trail. Oh well. Doc took me off my BP meds, Cholesteryl meds and sleep aids. I feel great at 58. Wishing you nothing but success Chewbacca!

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After

[Langnam]

Originally Posted by AzHadEnuf

Burn more calories then you take in. Don’t eat anything from a box, bag or frozen. I’m down 90lbs in just over three years. Oh being patient helps also. Stay off the scale. Your clothes will let you know how you are doing, and your friends and family will start saying, “you need to get to a doctor your getting thin.” Funny no one ever said, “I’m worried about you, you’re really fat.” I got into rock climbing and hiking. Climb in a gym and outdoors 2-3 times a week and 10-15 miles a week ontrail. Once you get lean and strong you can add in all kinds of extra activities. I will admit I eat a lot for crap food on trail. Oh well. Doc took me off my BP meds, Cholesteryl meds and sleep aids. I feel great at 58. Wishing you nothing but success Chewbacca!



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After

Nice job!


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