Losing weight tips, any advice?
renae161
Posts: 334 Member
Are there any tips or advice you could give to lose more weight and become more fit? I've already reduced portion sizes, am drinking more water, and I already have a pedometer and walked 3 miles today. Should I start running? Investing in one of those waist trainer's some people on here are talking about? Or increase the number of times I work out in a day?Also, I have only had 2 rest days since I started working out.
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Replies
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Patience.
If you're accurately measuring your intake and eating at a deficit, the weight will come off.6 -
running is great, complement it with strength and flexibility exercises like ballet, pilates, or yoga. Try not to lose weight too fast as it may be muscle and bone being consumed to meet your caloric needs. Seek out nutrient dense foods that are the least processed. Try to take your running outdoors or into the pool once in a while to cross-train your running muscles. Build muscle in your feet and toes. Vary your workouts whenever you can so you don't get bored. If exercise is not fun and no one is making you do it, will you keep doing it?
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Eat less food for starters or exercise more. You mean those slimmer belts that "help" you lose more fat around your waist? Yeah no those are *kitten*. Save your money. Put the work in and patience.4
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Switch from enriched wheat flour products such as some breads to whole grain products. They have a more time release carbohydrate that gives you more time to burn it off. Cut back on sweets and junk food. Switch from vegetable oil to extra virgin olive oil. Reduce or eliminate fried, greasy foods. Prepare your own meals instead of eating out. It is practically impossible to eat well eating out. Check out Pinterest for healthy recipes.
Try to land more- so on your toes when you jog to take stress off your joints. Try speed walking, or power walking. That is a great workout. If you're wearing some workout clothes and maybe have a couple small hand weights, people will see you're just out trying to get some exercise, and you wont look so ridiculous walking funny.2 -
Eat in a deficit with patience. Resistance training while losing weight will help retain muscle that you will otherwise lose while losing fat.4
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Enter your information into MFP, select sedentary as your activity level, select the amount you want to lose each week (maybe 1 lb/week), and eat the number of calories MFP gives you. That number of calories has a deficit built into it.0
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Don't I need to upgrade my account for that?0
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"become fit" has nothing to do with food.. for that, you need to exercise. "Fit" means different things to different people but to me it has to do with cardiovascular health so running will help with that, however if you want "strength" then it would be resistance training0
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mgalovic01 wrote: »Switch from enriched wheat flour products such as some breads to whole grain products. They have a more time release carbohydrate that gives you more time to burn it off. Cut back on sweets and junk food. Switch from vegetable oil to extra virgin olive oil. Reduce or eliminate fried, greasy foods. Prepare your own meals instead of eating out. It is practically impossible to eat well eating out. Check out Pinterest for healthy recipes.
Try to land more- so on your toes when you jog to take stress off your joints. Try speed walking, or power walking. That is a great workout. If you're wearing some workout clothes and maybe have a couple small hand weights, people will see you're just out trying to get some exercise, and you wont look so ridiculous walking funny.
All that is needed for weight loss is a calorie deficit.4 -
Don't I need to upgrade my account for that?
No ... just click on My Home, go to Goals, and enter your details:
http://www.myfitnesspal.com/
http://www.myfitnesspal.com/account/my_goals
Then go to food, and start entering your food:
http://www.myfitnesspal.com/food/diary
Then go to exercise, and start entering your exercise:
http://www.myfitnesspal.com/exercise/diary
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Don't I need to upgrade my account for that?
No ... just click on My Home, go to Goals, and enter your details:
http://www.myfitnesspal.com/
http://www.myfitnesspal.com/account/my_goals
Then go to food, and start entering your food:
http://www.myfitnesspal.com/food/diary
Then go to exercise, and start entering your exercise:
http://www.myfitnesspal.com/exercise/diary
And carefully scrutinize the food entries. There's lots of inaccuracy. It may take a little time to figure out which ones are closest to correct.2 -
mgalovic01 wrote: »Switch from enriched wheat flour products such as some breads to whole grain products. They have a more time release carbohydrate that gives you more time to burn it off. Cut back on sweets and junk food. Switch from vegetable oil to extra virgin olive oil. Reduce or eliminate fried, greasy foods. Prepare your own meals instead of eating out. It is practically impossible to eat well eating out. Check out Pinterest for healthy recipes.
Try to land more- so on your toes when you jog to take stress off your joints. Try speed walking, or power walking. That is a great workout. If you're wearing some workout clothes and maybe have a couple small hand weights, people will see you're just out trying to get some exercise, and you wont look so ridiculous walking funny.
Nonsense.
Log everything accurately and you will lose. Over complicating with the latest FAD only leads to frustration and is usually not sustainable.
Good luck.
Edit to add that changing how you 'land' only changes where the stress is. It does not eliminate it. There's no correct way to run or walk. If you make changes, your chance of injury increases.3 -
mgalovic01 wrote: »Switch from enriched wheat flour products such as some breads to whole grain products. They have a more time release carbohydrate that gives you more time to burn it off. Cut back on sweets and junk food. Switch from vegetable oil to extra virgin olive oil. Reduce or eliminate fried, greasy foods. Prepare your own meals instead of eating out. It is practically impossible to eat well eating out. Check out Pinterest for healthy recipes.
Try to land more- so on your toes when you jog to take stress off your joints. Try speed walking, or power walking. That is a great workout. If you're wearing some workout clothes and maybe have a couple small hand weights, people will see you're just out trying to get some exercise, and you wont look so ridiculous walking funny.
I agree with choosing naturally nutrient rich foods. I'd also choose low sugar if eating processed foods. Weigh everything. Eat s l o w l y.
Train. Follow a program. Build your strength foundation. Build your cv base. Play a sport or perform a regular activity you enjoy.
ETA: learning to land softly with plyometric type training I.e., box jumping can be a good skill to achieve.0 -
I don't have a scale to weigh food. It's on my list of things to buy. And, for the most part I don't go out to eat as often as I used to. I really do need to buy new running shoes, but walmart does not have my size in right now.0
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I'm not sure what your weight currently is but I was too heavy to run when I started. I didn't change my diet when I started (just adjusted my portions) and I also started bike riding and shooting hoops (b/c I love basketball). Just eating less calories and doing outside stuff that I love, I lost 30lbs in 60 days! I currently have lost 55 lbs in 100 days. My advice is: make small changes, do activities you enjoy, don't drastically change your diet to start, and I like going to the success forums to read testimonies. It really inspires me. Good luck!
EDIT: BTW, I also DO NOT eat the extra calories I earn from exercise.4 -
strength training has helped me greatly transform my body. it helps your body continuously burn calories throughout the day. you will like the results versus just losing weight with little muscle tone, at least I do anyway1
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Are there any tips or advice you could give to lose more weight and become more fit? I've already reduced portion sizes, am drinking more water, and I already have a pedometer and walked 3 miles today. Should I start running? Investing in one of those waist trainer's some people on here are talking about? Or increase the number of times I work out in a day?Also, I have only had 2 rest days since I started working out.
Weight is lost in the kitchen.
Fitness is gained through exercise.
There are health benefits to both.
Reducing portion sizes is nice, but it is all about calories. Eat less than your body needs on a daily basis to lose weight. You could do smaller portions, but still be eating more calories than you need. That's why you have to count everything - and be as accurate as you can to eat at a deficit and drop weight. Shoot for a 250 - 500 calorie deficit per day.1 -
mgalovic01 wrote: »Switch from enriched wheat flour products such as some breads to whole grain products. They have a more time release carbohydrate that gives you more time to burn it off. Cut back on sweets and junk food. Switch from vegetable oil to extra virgin olive oil. Reduce or eliminate fried, greasy foods. Prepare your own meals instead of eating out. It is practically impossible to eat well eating out. Check out Pinterest for healthy recipes.
Try to land more- so on your toes when you jog to take stress off your joints. Try speed walking, or power walking. That is a great workout. If you're wearing some workout clothes and maybe have a couple small hand weights, people will see you're just out trying to get some exercise, and you wont look so ridiculous walking funny.
Nonsense.
Log everything accurately and you will lose. Over complicating with the latest FAD only leads to frustration and is usually not sustainable.
Good luck.
Edit to add that changing how you 'land' only changes where the stress is. It does not eliminate it. There's no correct way to run or walk. If you make changes, your chance of injury increases.
So, nutrition is nonsense, and eating healthy is a fad?
I find counting calories tedious. It's not for everyone. Not to mention calories from fat take 0-3% of the calories they contain to digest. Carbs take 5-10%, and protein takes 20-30% of the calories it contains to digest. So you do the math. Simple carbs digest quicker than complex carbs leaving you with less time to burn them off. They also spike your blood sugar leading to a crash later.
If you're damaging your joints, changes need to me made. My suggestion does put more strain on your calves, but developing your calves is easier than repairing your joints.
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mgalovic01 wrote: »So nutrition is nonsense, and eating healthy is a fad?
I find counting calories tedious. It's not for everyone. Not to mention calories from fat take 0-3% of the calories they contain to digest. Carbs take 5-10%, and protein takes 20-30% of the calories it contains to digest. So you do all that math. Simple carbs digest quicker than complex carbs leaving you with little time to burn them off. They also spike your blood sugar leading to a crash later.
Great if it works for you, but you're overcomplicating things and I wouldn't recommend it as generalized advice for everybody - or even most people.
You say counting calories is tedious - I say it's 10x as tedious to figure out what percentage of each meal is protein, carbohydrates and fat and then calculate the individual TEFs for each of them. Are you weighing each ingredient by grams and then using the food labels to precisely calculate your macro percentages before calculating the TEFs? Because that's the only way you're going to get any appreciable degree of accuracy.5 -
mgalovic01 wrote: »You say counting calories is tedious - I say it's 10x as tedious to figure out what percentage of each meal is protein, carbohydrates and fat and then calculate the individual TEFs for each of them. Are you weighing each ingredient by grams and then using the food labels to precisely calculate your macro percentages before calculating the TEFs? Because that's the only way you're going to get any appreciable degree of accuracy.
I only count reps and sets. The point I was trying to make is that all calories are not equal. People need to learn nutrition if they want to be healthy.0 -
mgalovic01 wrote: »mgalovic01 wrote: »You say counting calories is tedious - I say it's 10x as tedious to figure out what percentage of each meal is protein, carbohydrates and fat and then calculate the individual TEFs for each of them. Are you weighing each ingredient by grams and then using the food labels to precisely calculate your macro percentages before calculating the TEFs? Because that's the only way you're going to get any appreciable degree of accuracy.
I only count reps and sets. The point I was trying to make is that all calories are not equal. People need to learn nutrition if they want to be healthy.
No one here will dispute that one needs to understand nutrition to eat healthy. In terms of calories being equal when applied to weight loss, they are. It doesn't take a person long to figure out, however, that long term it's important to eat well balanced nutritious meals that focus on the proper balance of macros and micros, the point being sustainability.0 -
mgalovic01 wrote: »mgalovic01 wrote: »You say counting calories is tedious - I say it's 10x as tedious to figure out what percentage of each meal is protein, carbohydrates and fat and then calculate the individual TEFs for each of them. Are you weighing each ingredient by grams and then using the food labels to precisely calculate your macro percentages before calculating the TEFs? Because that's the only way you're going to get any appreciable degree of accuracy.
I only count reps and sets. The point I was trying to make is that all calories are not equal. People need to learn nutrition if they want to be healthy.
No one here will dispute that one needs to understand nutrition to eat healthy. In terms of calories being equal when applied to weight loss, they are. It doesn't take a person long to figure out, however, that long term it's important to eat well balanced nutritious meals that focus on the proper balance of macros and micros, the point being sustainability.
But they're not equal in terms of weight loss. Simple carbs and sugars from enriched wheat flour products spike your blood sugar, give you little time to burn them off before being stored as fat, make your body acidic, and cause blood sugar to crash a little later, making you hungry again. They knock your body out of whack. That's why people get fat and develop diabetes. Not to mention vegetable oil that's in everything is really GMO soybean oil that's probably contributing to people having gall bladder problems.0 -
mgalovic01 wrote: »But they're not equal in terms of weight loss. Simple carbs and sugars from enriched wheat flour products spike your blood sugar, give you little time to burn them off before being stored as fat, make your body acidic, and cause blood sugar to crash a little later, making you hungry again. They knock your body out of whack. That's why people get fat and develop diabetes. Not to mention vegetable oil that's in everything is really GMO soybean oil that's probably contributing to people having gall bladder problems.
I'm just gonna nope out on this one at this point because it's going deep into derp territory. There's too much bad information in that post to even waste time addressing.
OP, you've gotten some good advice from other people in this thread. Hopefully you'll discern the useful advice from the noise and have success.9 -
mgalovic01 wrote: »mgalovic01 wrote: »mgalovic01 wrote: »You say counting calories is tedious - I say it's 10x as tedious to figure out what percentage of each meal is protein, carbohydrates and fat and then calculate the individual TEFs for each of them. Are you weighing each ingredient by grams and then using the food labels to precisely calculate your macro percentages before calculating the TEFs? Because that's the only way you're going to get any appreciable degree of accuracy.
I only count reps and sets. The point I was trying to make is that all calories are not equal. People need to learn nutrition if they want to be healthy.
No one here will dispute that one needs to understand nutrition to eat healthy. In terms of calories being equal when applied to weight loss, they are. It doesn't take a person long to figure out, however, that long term it's important to eat well balanced nutritious meals that focus on the proper balance of macros and micros, the point being sustainability.
But they're not equal in terms of weight loss. Simple carbs and sugars from enriched wheat flour products spike your blood sugar, give you little time to burn them off before being stored as fat, make your body acidic, and cause blood sugar to crash a little later, making you hungry again. They knock your body out of whack. That's why people get fat and develop diabetes. Not to mention vegetable oil that's in everything is really GMO soybean oil that's probably contributing to people having gall bladder problems.
Yes, they are. Period. @AnvilHead I'm going to follow your lead, not in the mood to debate.0 -
mgalovic01 wrote: »mgalovic01 wrote: »Switch from enriched wheat flour products such as some breads to whole grain products. They have a more time release carbohydrate that gives you more time to burn it off. Cut back on sweets and junk food. Switch from vegetable oil to extra virgin olive oil. Reduce or eliminate fried, greasy foods. Prepare your own meals instead of eating out. It is practically impossible to eat well eating out. Check out Pinterest for healthy recipes.
Try to land more- so on your toes when you jog to take stress off your joints. Try speed walking, or power walking. That is a great workout. If you're wearing some workout clothes and maybe have a couple small hand weights, people will see you're just out trying to get some exercise, and you wont look so ridiculous walking funny.
Nonsense.
Log everything accurately and you will lose. Over complicating with the latest FAD only leads to frustration and is usually not sustainable.
Good luck.
Edit to add that changing how you 'land' only changes where the stress is. It does not eliminate it. There's no correct way to run or walk. If you make changes, your chance of injury increases.
So, nutrition is nonsense, and eating healthy is a fad?
I find counting calories tedious. It's not for everyone. Not to mention calories from fat take 0-3% of the calories they contain to digest. Carbs take 5-10%, and protein takes 20-30% of the calories it contains to digest. So you do the math. Simple carbs digest quicker than complex carbs leaving you with less time to burn them off. They also spike your blood sugar leading to a crash later.
If you're damaging your joints, changes need to me made. My suggestion does put more strain on your calves, but developing your calves is easier than repairing your joints.
Please do some research. You may be really surprised how incorrect this is. If I am wrong, please show me. I'm not interested in bro-science from random gym members. Only real science please.
Hopefully your achillies is up for the pounding. FWIW, I naturally run this way. Others I run with do not. At the end of the day, it makes little difference.3 -
mgalovic01 wrote: »ealthy is a fad?
I find counting calories tedious. It's not for everyone. Not to mention calories from fat take 0-3% of the calories they contain to digest. Carbs take 5-10%, and protein takes 20-30% of the calories it contains to digest. So you do the math. Simple carbs digest quicker than complex carbs leaving you with less time to burn them off. They also spike your blood sugar leading to a crash later.
When it comes to losing weight, your body could care less where the calories come from. All it cares about is that there is a deficit in calories to cut weight. Twinkies, french fries, steamed broccoli, sockeye salmon, stir fry snow peas, orange juice, oatmeal, fresh fruit - the body doesn't care.
Count the calories. It's all about the calories.
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Waist trainer, has benefits and drawbacks obviously.
Benefits:
- when wearing you tend to eat smaller portions and feel full quicker
- It will take a couple inches off your belly if you follow the instructions (see negative point)
- It helps your posture a lot ! That's always a plus
Drawbacks:
- Super uncomfy till you get used to it
- Will only work properly if you're exercising alongside wearing it
- Once you stop wearing it your waist will go back to normal
- You need a different one depending on if it's just day or work out or sleep!
- Every time you go down a bit in size you have to buy a size down to continue the waist training!
It's not a quick fix, it makes it even more important to exercise and especially work on strengthening your core / belly area as it stops strain on that area so can weaken that area if not careful.
It can be good if you just want to 'perfect' your figure before you go to a particular event. E.g. Wear it for a couple of weeks before you go to a fancy meal in a tight dress.1 -
Waist trainer, has benefits and drawbacks obviously.
Benefits:
- when wearing you tend to eat smaller portions and feel full quicker
- It will take a couple inches off your belly if you follow the instructions (see negative point)
- It helps your posture a lot ! That's always a plus
Drawbacks:
- Super uncomfy till you get used to it
- Will only work properly if you're exercising alongside wearing it
- Once you stop wearing it your waist will go back to normal
- You need a different one depending on if it's just day or work out or sleep!
- Every time you go down a bit in size you have to buy a size down to continue the waist training!
It's not a quick fix, it makes it even more important to exercise and especially work on strengthening your core / belly area as it stops strain on that area so can weaken that area if not careful.
It can be good if you just want to 'perfect' your figure before you go to a particular event. E.g. Wear it for a couple of weeks before you go to a fancy meal in a tight dress.
Or just avoid that *kitten* altogether and save yourself the time/money/discomfort.
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