Tips and tricks for losing weight

Teelays
Teelays Posts: 14
in Health and Weight Loss
Hey guys
Soo Iv been tracking my weight for the past couple of months and I really really want to lose 15 pounds in total.. Iv lost 5 already and I wanna lose the next 10.. My goal isn't to be "skinny" or anything I just want to lose some excess fat on my body and just look better..
At the moment I weight 165lbs and I'm 5'4.. I eat between 1200-1350 calories nearly everyday and eat for the most part a clean diet.. I don't drink soda or juice at all
Please any additional tips would really be helpful
Much appreciated!
Thank you :)
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Replies

  • Local_Atlantis
    Local_Atlantis Posts: 262 Member
    If you make your diary visible, people will be able to advise you on what you can do to improve..

    But it really seems like you're doing great so far. We are the same height, but I have 10lb on you! :smile: And I am eating 1200 calories and trying to do some 30 min bursts of cardio 4-5 times a week. I've lost 10lb in 4 weeks.

    Slow and steady wins the race.
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    when you only have around 10lbs to lose you shouldn't set yourself to lose more than 1/2-1lb a week. That will allow you to up your calories a bit, you will find you will lose steadily and it will be sustainable.
    If you are weighing/measuring your foods and are keeping to your allowance then you will lose the weight. Try not to set a time scale though, everyone loses weight differently and at different speeds. It took me almost a year to lose 15lbs but I was fine by that, I never felt I was on a 'diet' I then ate around 1400-1600 cals a day and ate half my exercise calories back.
    Now at maintenance I eat around 2000 cals a day. (I'm 5ft 3" / 134lbs).
    My motto is enjoy everything in moderation and get moving as much as you can, when you can :)
    Wishing you well in your weightloss journey :)
  • Cryptonomnomicon
    Cryptonomnomicon Posts: 848 Member
    A calorie deficit is that is needed to lose weight, beyond that there is the management of your macro/micro nutrients and also finding an exercise regime that is best suited to you (one you will adhere to) strength training is highly recommended to help to maintain LBM (lean body mass) whilst you lose the fat.

    Here are some links below...

    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read
  • yoovie
    yoovie Posts: 17,121 Member
    just keep going.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    The_Deliverator wrote: »
    A calorie deficit is that is needed to lose weight, beyond that there is the management of your macro/micro nutrients and also finding an exercise regime that is best suited to you (one you will adhere to) strength training is highly recommended to help to maintain LBM (lean body mass) whilst you lose the fat.

    Here are some links below...

    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

    all this...
  • Kalikel
    Kalikel Posts: 9,603 Member
    Eat right and exercise.
  • KylaDenay
    KylaDenay Posts: 1,585 Member
    edited October 2014
    The_Deliverator wrote: »
    A calorie deficit is that is needed to lose weight, beyond that there is the management of your macro/micro nutrients and also finding an exercise regime that is best suited to you (one you will adhere to) strength training is highly recommended to help to maintain LBM (lean body mass) whilst you lose the fat.

    Here are some links below...

    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

    This should sum it up
  • BombshellPhoenix
    BombshellPhoenix Posts: 1,693 Member
    The_Deliverator wrote: »
    A calorie deficit is that is needed to lose weight, beyond that there is the management of your macro/micro nutrients and also finding an exercise regime that is best suited to you (one you will adhere to) strength training is highly recommended to help to maintain LBM (lean body mass) whilst you lose the fat.

    Here are some links below...

    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

    Just quoting for truf
  • ana3067
    ana3067 Posts: 5,623 Member
    Tips:
    1) calculate maintenance energy needs from an external website like exrx.net or health-calc.com and choose whether you want to do TDEE (includes exercise) or NEAT (doesn't include exercise). Then log and eat back exercise if doing the latter method only.

    2) Deduct 20% or less from number those websites gives, make custom goal.

    3) Weigh food to reach this goal, and never be significantly below the goal.

    That's about it. Calorie deficit. Watch macros if body composition is important to you or if you strength train, otherwise it's just calories.
  • RiseandGrind77
    RiseandGrind77 Posts: 54 Member
    One thing that I add to my routing when I am struggling to lost weight is "fasted cardio". I wake up with an empty stomach and do 20-40 minutes of walking on the treadmill. Some people say fasted cardio doesn't help but in my personal experience it helps a lot.
  • ChubbieCanuck
    ChubbieCanuck Posts: 45 Member
    Here's a handy Halloween candy work-out chart q8kwlsnmx3k2.jpg
    fat.jpg 43.8K
  • BombshellPhoenix
    BombshellPhoenix Posts: 1,693 Member
    edited October 2014
    ChubbieCanuck wrote: »
    Here's a handy Halloween candy work-out chart q8kwlsnmx3k2.jpg

    Oh ya, that's not an unhealthy way to look at eating foods. As though one isn't smart enough to just fit it into their daily allowance or....heaven forbid...have a day over their allotment.

    I'mma eat all those and do none of the suggestions.
  • ana3067
    ana3067 Posts: 5,623 Member
    emoneybags wrote: »
    One thing that I add to my routing when I am struggling to lost weight is "fasted cardio". I wake up with an empty stomach and do 20-40 minutes of walking on the treadmill. Some people say fasted cardio doesn't help but in my personal experience it helps a lot.

    Are you also not eating back the calories? Or do you normally not do any cardio at all along with not eating back the calories? There are other variables that need to be addressed, and it's very hard to address these without an external control group.
  • JTick
    JTick Posts: 2,131 Member
    ChubbieCanuck wrote: »
    Here's a handy Halloween candy work-out chart q8kwlsnmx3k2.jpg

    This is awful. I maintain at over 2500 calories/day...if I want a piece of candy, I'm gonna eat it. And I won't workout extra for it either.
  • _benjammin
    _benjammin Posts: 1,224 Member
    Patience
  • rachelrb85
    rachelrb85 Posts: 579 Member
    ChubbieCanuck wrote: »
    Here's a handy Halloween candy work-out chart q8kwlsnmx3k2.jpg

    My god... why would you ever torture yourself like this. No need to deprive yourself or eat and then work-off those measly 60 calories. My morning coffee has more calories than that. Just eat the darn candy and fit it into your day.

    Oh, and thanks for reminding me Reese's has extra protein. *runs off to eat some Reese's*
  • shireeniebeanie
    shireeniebeanie Posts: 293 Member
    Yyyyeah... I'm pretty sure an hour or two of breathing and pumping blood will burn it off, if I'm within my calories for the day.

    Thanks, but no thank you.
  • ana3067
    ana3067 Posts: 5,623 Member
    JTick wrote: »
    ChubbieCanuck wrote: »
    Here's a handy Halloween candy work-out chart q8kwlsnmx3k2.jpg

    This is awful. I maintain at over 2500 calories/day...if I want a piece of candy, I'm gonna eat it. And I won't workout extra for it either.

    same, although if someone feels the need to exercise to be able to eat something then.. I guess that is their prerogative lol.
  • ana3067
    ana3067 Posts: 5,623 Member
    rachelrb85 wrote: »
    ChubbieCanuck wrote: »
    Here's a handy Halloween candy work-out chart q8kwlsnmx3k2.jpg

    My god... why would you ever torture yourself like this. No need to deprive yourself or eat and then work-off those measly 60 calories. My morning coffee has more calories than that. Just eat the darn candy and fit it into your day.

    Oh, and thanks for reminding me Reese's has extra protein. *runs off to eat some Reese's*

    Pst... I made a protein banana bread including Reese's Pieces. Need to remake it because the base recipe wasn't great (made it too liquidy, and not banana-y enough). But REESE'S
  • KylaDenay
    KylaDenay Posts: 1,585 Member
    ChubbieCanuck wrote: »
    Here's a handy Halloween candy work-out chart q8kwlsnmx3k2.jpg

    I just had the Hershey's about 5 minutes ago. No extra work for me. It was yum

  • jacksonpt
    jacksonpt Posts: 10,413 Member
    edited October 2014
    There are no tricks, it's about a calorie deficit, plain and simple. Do that, and you'll lose. Don't do it and you won't.

    Now, there are most definitely tricks to helping maintain/be consistent with your diet, but those will vary person to person.
    • some people have to eliminate certain "trigger" foods, some people don't
    • some people do better eating 1 or 2 large meals per day, some people like several smaller meals
    • some people need to keep busy to prevent eating out of boredom, others don't have a problem with it.
    • etc etc etc

    Ultimately, the key to long term success is to find your happy place - where you're eating the right amounts of the correct foods without unnecessarily restricting yourself.
  • asdowe13
    asdowe13 Posts: 1,951 Member
    ChubbieCanuck wrote: »
    Here's a handy Halloween candy work-out chart q8kwlsnmx3k2.jpg



    I'm sorry you look at food this way!

    I'm not sorry that I will eat some of those today and not worry about it.
  • Artificer22
    Artificer22 Posts: 68 Member
    edited October 2014


    That chart is absolutely awful. It makes exercise seem like a punishment. That is the exact OPPOSITE of what you want to do. I went off on a long post about this exact sort of thing where they were thinking if changing the dietary listing of foods to better reflect what it would take to burn. It's down right criminal. Having a treat is a great way to keep yourself on track. It's all about moderation and exercise. You can gain weight just as easily from over indulging in something that's "healthy" as something that's not. EXERCISE is not punishment
  • Artificer22
    Artificer22 Posts: 68 Member
    http://www.menshealth.com/fitness/exercise-is-not-punishment-for-poor-food-choices?adbid=10154705318235207&adbpl=fb&adbpr=56916320206&cid=socFit_20141020_34066707
  • BombshellPhoenix
    BombshellPhoenix Posts: 1,693 Member
    edited October 2014
    Artificer22 wrote: »

    That chart is absolutely awful. It makes exercise seem like a punishment. That is the exact OPPOSITE of what you want to do. I went off on a long post about this exact sort of thing where they were thinking if changing the dietary listing of foods to better reflect what it would take to burn. It's down right criminal. Having a treat is a great way to keep yourself on track. It's all about moderation and exercise. You can gain weight just as easily from over indulging in something that's "healthy" as something that's not. EXERCISE is not punishment

    ♡
  • leggup
    leggup Posts: 2,942 Member
    Your calories are too low to lose 10 lbs. You should be aiming for .5 lb loss/week now that you're in the final stretch. By doing this slowly (and sustainably), you're less likely to gain it all back when you stop because:
    1. Losing weight slowly means you're retaining more muscle/lean mass. That muscle/lean mass becomes even more important when you're trying to maintain your weight when you hit your goal.
    2. You're less likely to go "Well, I hit my goal, now I can eat whatever" when you arrive at it because you will be slowly transitioning to your maintenance calories.
  • AliceDark
    AliceDark Posts: 3,886 Member
    I'm pretty sure that if I ate a mini snickers and then "worked it off" with 50 Burpees, I would vom. Does MFP have an exercise entry for "throwing up mini snickers"?
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    AliceDark wrote: »
    I'm pretty sure that if I ate a mini snickers and then "worked it off" with 50 Burpees, I would vom. Does MFP have an exercise entry for "throwing up mini snickers"?

    The better question is... how many of those cals do you log?

  • AliceDark
    AliceDark Posts: 3,886 Member
    jacksonpt wrote: »
    AliceDark wrote: »
    I'm pretty sure that if I ate a mini snickers and then "worked it off" with 50 Burpees, I would vom. Does MFP have an exercise entry for "throwing up mini snickers"?

    The better question is... how many of those cals do you log?
    Well, I suppose you'd have to weigh the "leftovers"...

  • mdboss10
    mdboss10 Posts: 15 Member
    The best thing that worked for me is to follow a low-sugar, good carb diet. Books like the South Beach diet and Sugar Busters really opened my eyes to what added sugar (emphasis on the term "added") and refined, white starches are doing to our health and waistlines. At first, it is really, really hard to break your refined starch and added sugar addiction. But once you do, you are forced to eat nothing but fruits, veggies, proteins, healthy fats, and 100% whole grains instead. It took about 2-3 weeks of painful adjustment, but once you get over the hill, you will feel great and the weight will come off. It also makes it really easy to track your calories because practically everything you are eating is already highly nutritious and low-calorie.

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