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Any willing to help an idiot out like myself? (1 Viewer)
- Thread starter wazoo11
- Start date
wikkidpissah
Footballguy
i have an easy, complete, simple & fun answer for you, but i'm simply not willing at this point
Bacon is Delicious
Footballguy
ChiefD
Footballguy
Get rid of soda. Reduce alcohol consumption, especially if you drink beer. Get rid of fast food.
Start running a few miles a day 3-4 days a week.
Wa-la!
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apalmer
Footballguy
Find yourself a reasonable, maintainable diet. The "buy our food" plans will let you drop weight, but you'll gain it right back as soon as you get off it. This one worked for me because it's real food in sustainable quantities: https://www.today.com/health/join-drop-10-today-challenge-t110319
That link only provides about a week's worth of menus, but if you go to joybauer.com, you'll find a ton of other recipes (search for "weight loss" recipes) that tie into it. My wife and I did it and lost 25 (me) and 15 (her) pounds in about 3 months. It's nearly a year later and the pounds are still off. We still use the diet as guidance, but allow ourselves to break it once or twice a week to maintain where we are.
Exercise obviously helps; all we did was walk--1-2 miles per night is enough to do the trick.
ETA shtick answer: Have your doctor list you as 5'8". Problem solved.
That link only provides about a week's worth of menus, but if you go to joybauer.com, you'll find a ton of other recipes (search for "weight loss" recipes) that tie into it. My wife and I did it and lost 25 (me) and 15 (her) pounds in about 3 months. It's nearly a year later and the pounds are still off. We still use the diet as guidance, but allow ourselves to break it once or twice a week to maintain where we are.
Exercise obviously helps; all we did was walk--1-2 miles per night is enough to do the trick.
ETA shtick answer: Have your doctor list you as 5'8". Problem solved.
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MyFitnessPal - get the app. I used it and dropped 30 lbs in a few months (way too much, too fast) by simply watching how much I ate. I didn't change what I ate, only how much. Didn't change my exercise habits at all during that time period.
It's a huge help to document everything you eat and realizing how many calories you actually take in every day.
It's a huge help to document everything you eat and realizing how many calories you actually take in every day.
wazoo11
Footballguy
I usually eat 4 or 5 times a day with no exercise. I’m trying to cut back on foods like Doritos, Gatorade and pizza from Whole Foods.
EYLive
Footballguy
It's tough to make drastic lifestyle changes, so I recommend setting realistic goals. For example, start with phasing out sugary drinks. Instead, drink water or tea with meals.
Also, take the stairs instead of the elevator or escalator whenever possible. If you typically go out for lunch, go to places within walking distance instead of driving.
Having a fitness buddy (spouse?) that will keep each other accountable and encourage healthier habits is a big help.
Scoresman
Footballguy
I lost a bunch of weight just switching to Diet Soda from regular. Eventually you get used to it and the regular soda just tastes too sweet. Dont drink calories.
Seconding to keep realistic goals. You don't want to diet, you want to make permanent changes you can live with.
Learn to cook if you don't already. I love Italian food and when I learned to cook I made a lasagna recipe that fit into the popular 40/40/20 macro. It was not a very good lasagna, but hey! It was lasagna on a weight loss plan!
Seconding to keep realistic goals. You don't want to diet, you want to make permanent changes you can live with.
Learn to cook if you don't already. I love Italian food and when I learned to cook I made a lasagna recipe that fit into the popular 40/40/20 macro. It was not a very good lasagna, but hey! It was lasagna on a weight loss plan!
Ditkaless Wonders
Footballguy
Change doctors.
apalmer
Footballguy
Dentist
***Official FBG Dentist***
Dan Lambskin
Footballguy
Eat less, exercise more
ShamrockPride
Footballguy
They say losing weight is 70% diet. Start with that, then once committed there, you can move to a dedicated exercise routine.
Dentist
***Official FBG Dentist***
apalmer
Footballguy
jwb
Footballguy
LAUNCH
Footballguy
NutterButter
Footballguy
sleep with the doctor's wife
Epic Problem
Footballguy
Ilov80s
Footballguy
Should probably be exercising regularly for general health- whether he’s overweight or not.
JoeSteeler
Footballguy
otb_lifer
Footballguy
Wrigley
Footballguy
apalmer
Footballguy
JAA
Footballguy
My advice for starters is to start counting calories. Use the MyFitnessPal app from UA. Enter everything you eat and drink.
Do that for 1 month and I bet you lose 5 lbs.
seriously
Zegras11
Footballguy
Arizona Ron
Footballguy
I never believe an adult that says they don't know how to lose weight.
Northern Voice
Footballguy
Honestly, just cutting out Doritos and switching to G2 should let you lose 5 pounds.
For overall health, I don't believe in any extreme diet you can't commit to long term. Atkins or fasting or extreme low calorie will work for fast loss but unless you can do it for the rest of your life, what's the point.
That in mind, I mostly agree with the MyFitnessPal suggestions, if I were to add to it for what works for me, in addition to watching the calories, I watch the macronutrients. I try to be around 40% carbs and 30% or more protein (zone diet). This forces me to make better choices but isn't overly restrictive (based on a 1500 calorie day this puts in 150g of carbs which is way higher than keto/Atkins allows but way less than the average North American eats.)
And exercise for heart and overall health but know it's the diet that has the major impact on weight.
That said, I'm not exactly thin but eating like this allows me to enjoy my lifestyle, which includes a fair bit of beer and weekend cheat days without being a total fatty.
Zegras11
Footballguy
I just lost 20 lbs in 30 days doing basically what Kutta posted. I'm not eating any of your fruits with high sugar content or any of your squirrel food.
GroveDiesel
Footballguy
MyFitnessPal was key for me. It can take a little bit of time to get the hang of, but becoming aware of how many calories are in what you eat is half the battle. If you're trying to limit yourself to 1,600 to 1,800 calories a day, you figure out really quickly that if you eat certain things, you're going to hit that limit real quick. It retrains your brain.
The other huge thing for me is to prep breakfasts and/or lunches in advance. If I don't prepare healthy breakfast or lunches in advance, I am WAY more likely to grab something quick and most likely terrible for me.
GregR
Footballguy
This.
First understand how many calories you have been eating, and how many fewer you need to eat to stay at 20 lbs less. Go to http://www.calculator.net/calorie-calculator.html and fill it out first for your current weight and then for your goal weight.
For example, 5'5", 35, sedentary life, 200 lbs, would average 2120 calories a day to maintain that weight long term. Same person dropping to 180 lbs and staying there would be eating about 2015 calories a day.
That reveals a first important fact. It does not take large changes in calories to drop and maintain 5, 10, even 20 pounds. 105 calories is pretty easy to cut each day. A Hershey bar is 214 calories. Snack size potato chips are 160. It's an extra 1 hour walk a day.
Second important fact:
A pound of fat equates to about 3500 calories. If all you do is a 105 calorie change, it takes 3500 / 105 = 33 days for that to add up to a 3500 calorie difference and see a full 1 pound difference on the scale. So you'd only be losing 1 pound a month with that change. You would eventually lose the weight, just it would be really really slow. So during your weight loss phase to reach your goal weight, you probably want to create a bigger calorie deficit each day than just the change you'll need to eventually maintain the new weight.
1 lb fat = 3500 calories. If you come in 500 calories under your current calorie needs for 7 days, you will lose a pound a week (7 x 500 = 3500 calories = 1 lb of fat). If you come in 1000 calories under each day, you will lose 2 pounds a week (1000 x 7 = 7000 calories = 2 lbs of fat). So our example person at the start of his diet should eat 2120 - 500 = 1620 calories a day to lose 1 lb a week. I say "eat calories" but that 500 calorie difference can come from extra exercise too, of course.
500 calories less a day also isn't a terrible amount to change. And you only have to make that change while in weight loss, not in maintenance once you've lost the weight.. If you just start looking at the label of what you eat, look up online or on menus the calories, you can come up with some changes that will do it. Plus exercise of course. I burned 450 calories in 50 minutes on my exercise bike in front of the TV this morning before work, and I will do the same tonight after work.
Ok, third important fact. Realize that your scale reading fluctuates a lot based on how much water your body is retaining and how much food is sitting in your digestive tract. Some foods, like starchy carbs, may take 4-5 days to fully pass out of your body. Just yesterday I was helping an iFriend with a diet plan, and he mentioned he's always been able to skip a lunch and lose a pound or two the next day. I showed him the math above, pointed out he wasn't creating a 3500 to 7000 calorie differential by missing one meal, so it wasn't 1-2 pounds of fat loss he was seeing. Instead, stuff he ate days earlier left his body while he didn't replace it with as much food as normal. So the scale mostly was reflecting less food in his digestive tract, not fat loss.
So don't worry about short term fluctuations on the scale. If you didn't create a calorie deficit, the scale change isn't actual loss of fat. If you didn't eat too many calories, a scale gain isn't true weight gain.
I have lost 80 pounds the last 8 months sticking to these simple principles. I find things I enjoy that are fewer calories, that sate my hunger. For me this means some amount of fat in the meal. Don't go overboard on "eating healthy", focus on eating less calories. My brisket, sharp cheddar and bbq sandwich on flatbread that I have several times a week, is fewer calories than are the salads I make, and I'm a lot happier eating them. Find changes you can make and still enjoy enough that they can be part of your long term maintenance once the weight is lost. When I reach my maintenance point, I'll eat some meals more like the old me, but stick with some meals using what I found I liked during my dieting. I use my diet as a test run for what life will be like maintaining my new weight.
Final thing, don't starve yourself. Listen to your body. Keep eating protein. Parts of your body, like your brain, have protein and fat requirements. If you do not provide the protein in your food, your body will cannibalize your muscle for what it needs. That's bad. You don't need to eat less than 1000 or 1500 calories to see a good weight change (using our example numbers). If you want to generate extra calorie deficit by exercising, that is fine. So long as you did also take in enough food for your body's material needs. I exercise a lot (900 calories a day) and there are days I only ate 1200 calories with that. A day or two of that is fine, but if I hit a spot I'm not eating enough for my exercise, I can tell and I just eat more and I'm still losing weight. So the weight loss is a little slower. I'm making a better body and not losing muscle to do it. That's the true goal you should have for yourself.
Best of luck with it GB. Feel free to join Otis's diet thread, people there are fantastic with giving support.
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Drunken knight
Footballguy
cut/reduce sugars and carbs... watch your sodas, pastas, sauces, cereal, breads, alcohol, desserts.
cut/reduce fried foods.
increase green veggies/fiber.
cut/reduce fried foods.
increase green veggies/fiber.
Zegras11
Footballguy
NeverEnough
Footballguy
Running won't do it. I'm not overweight, but I used to run & all it did was the obvious...better cardio. Eat a better diet
Consume less calories. As has been stated many times already in this thread. Calories in vs Calories out is all weight loss is about.
NeverEnough
Footballguy
with respect to weight loss they are. Losing weight is calorie intake vs calorie burn. It doesn't really matter what you eat. Now, if you want to talk about overall health and maintainability etc....then what you eat matters. Pure weight loss is a math equation of Calorie burn > calorie intake
kutta
Footballguy
Well, I'd say you haven't been in a position where you've had to lose weight in the past 20 years - you're pretty fortunate.
How do you know what "works" for weight loss if you've never done it?
There's been a lot of research done on every diet method out there. People less fortunate than you have had to drop 50 or 100 lbs, and there are plenty of ways to do it - some better than others. The low carb eating method has been shown to be successful for many many people. One reason is because fats and protiens make you feel full, so if you eat lots of fat and protien and very few carbs, you will feel full and stay feeling full for a long time. So people can eat "all they want" of eggs, bacon, fatty meat, etc., and still lose weight. It's really great because you don't walk around feeling hungry all the time, which is why a lot of other methods fail.
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