Obese dieters- what worked?
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After I dropped the first 30 by eating less/moving more, I happened upon an exercise I love -- rowing. I wanted to row better, so that motivated me to keep losing weight but also to get stronger. Rowing is still my favorite, but I realized I needed exercise that didn't require special equipment and wasn't weather dependent. First I took up jumping rope -- 3 minutes on, 1 minute off, indoors on four of those soft plastic interlocking squares so as not to wear out the carpet or jar my joints on the tile. As my wind improved I started running -- slowly, but for longer and longer times, so as to build my endurance. (I find that with rowing, it's my lung power that limits me, not my overall strength.) I don't jump rope or run every day, but I usually do one of them once per week, more if I can't row. And if I'm traveling it's easy to throw my running shoes and jump rope into the suitcase. I don't love either of these activities, but now that I'm not hugely overweight they are tolerable, and I enjoy seeing my gradual improvement. 50 pounds down, kept off for 2+ years.7
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I lost about 40 lbs a couple years ago by incorporating exercise and portion control. I also started cooking regularly and that probably led to a calorie deficit. After a plateau and a long diet break, I'm back at it again. 19 lbs down thanks to calorie counting and eating at a calorie deficit.2
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CONSISTENT calorie deficit. Keep "cheat days", "binges", etc in check. I lost every month for 2.5 years, 150 lbs lost in total.
Keep trying new ingredients and new recipes.
Keep moving.
Keep track of everything, including progress pics and measurements.
Don't make crazy changes for weight loss you're not willing to stick with long term.3 -
It took me a year to lose 20 lbs so I know slow
But my slow loss led to a much easier transition to maintenance, and I've kept it off for over a year now. This is just my 2 cents, but I really believe that the key is losing the weight by eating and exercising in a way you can stick to at goal weight, just with more calories to play with. I know so many people who lose the weight then go back to eating "normal" and gain it all back. I think I succeeded because I found a new normal! I also have a 3 year logging streak 
Good luck!9 -
Calorie deficit.3
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It took me a year to lose 20 lbs so I know slow But my slow loss led to a much easier transition to maintenance, and I've kept it off for over a year now. This is just my 2 cents, but I really believe that the key is losing the weight by eating and exercising in a way you can stick to at goal weight, just with more calories to play with. I know so many people who lose the weight then go back to eating "normal" and gain it all back. I think I succeeded because I found a new normal! I also have a 3 year logging streak
Good luck!
I’m impressed at the 3 year logging streak! Wow! Clearly you have consistency downnnn! Congrats even on that!1 -
@empressjasmin Look at your life and identify one bad food habit that you're going to change, then work on changing that one bad food habit.
If you get that one habit changed and still want to lose more weight, identify another and change it. Keep making small changes until you get the fitness you want.5 -
Keto9
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Slow really is the way to go as mind-numbing as that can be. I started at 313 lbs six years ago today. I'm 76 lbs lighter. All I do is log everything into MFP nutrition-wise and try to hit the myplate.gov macros. And I do 40-60 minutes of some sort of physical activity every single day. Could be walking, running, cycling, weight-lifting, doesn't matter. Just something. Make sure your exercise gets logged into MFP as well so that you aren't causing your own plateau by cutting too many calories.
It works. It's slow. Enjoy the journey. If you lose it all too fast, you still won't look the way you'd like because all the lose skin will be covering up your new amazing body.
And "dieting" implies that you'll go back to your old habits prior to losing the weight. Lose it slow and build some good habits. You'll thank yourself later. ;-) Best of luck! You got this!5 -
I haven't been obese until the last 5-6 years. I did do some diets in my youth, but usually that was to lose about 10-20 lbs. They usually worked (the younger I was the faster I could lose weight) but then there was no plan for maintenance included and something would throw me off the low carb, the low fat, or whatever the diet was.
I have lost 22 lbs. since the last week in June. I haven't made it to thirty yet, but I'm happy with so far. There were two weeks that I ate at maintenance while on vacation, so I've been losing 1.5-2.0 lbs. per week. I've been logging, and got a food scale a couple of weeks ago. I also increased my gym workouts. I'm over 50 so I think the weight is falling off considering that. My goal is 100 lbs. so I'm about 23% there. I ate relatively healthy but I used to eat too much of the healthy food and some calorie dense items. Now that I have to eat about 1/2 or less of the calories that I used to eat, in order to have a deficit, I have to be a lot pickier about what I eat. The most calorie dense items I can't have daily otherwise I'll be too hungry. MFP has taught me to make some choices about food--the most bang for the buck, and also to eat more foods that I like (that are nutritionally worthwhile) too.
I like logging and knowing how many calories I need to eat and how much I need to exercise. I enjoy exercise but coordinating it with the deficit is powerful. I can plan my workouts when I will be able to get the most out of them (not dead tired or rushing) and what I need to eat for the day. I have a busy life and a crazy schedule so the planning is really important. I think this will help me when I can eat a bit more once I've lost the weight and am on maintenance.4 -
JeromeBarry1 wrote: »@empressjasmin Look at your life and identify one bad food habit that you're going to change, then work on changing that one bad food habit.
If you get that one habit changed and still want to lose more weight, identify another and change it. Keep making small changes until you get the fitness you want.
That’s super awesome advice. I have also been told to take it one day at a time. Both are great suggestions!! Thank you!!
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I just wanted to add this, it is often overlooked, but it might help you: There is so much talk about better habits, but when we try to improve our habits, it's often in the form of what we think we should do. For a habit to be good, for real, and to stick, it has to be something we really want. My first real weightloss attempt, in 2006, was seemingly successful - I lost 40 pounds in 10 months. I vowed I would never be that big again, and I felt that I had learned how to live healthily. But my motivation was my weight and general health scare. So I looked for solutions to fix my weight and bandaids for more or less imaginary health issues.
The problem with that was that I didn't work on the root cause - my attitudes and preferences. I loved to sit on the couch and eat candy and chips, and I felt entitled to do so; I didn't see the point in moving a little when I knew I would never be able to run fast or hit the ball. This time, in 2013, I was fed up of my lifestyle - trying to get enough junk (and justifying it to myself and camouflaging it to the cashier by buying some random vegetables, that I had to throw out two weeks later) was stressful - I felt that I couldn't get enough, I felt that I ate compulsively. I disliked food, and I longed for and was afraid of taste. I felt out of control, scared, overwhelmed, exhausted and depressed.
When I decided I had to lose weight, I had even more to lose than the first time around (the usual story). But the biggest difference was that I was ready, albeit only subconsciously at that point, to forever leave my old lifestyle. So I was looking for permanent alternatives. I didn't even understand then that the approach I had used last time (low fat, lots of greens, whole grains), wasn't sustainable, so I went for it again, but it soon started to annoy me. So I was wide open for new impulses. It was more of an easter egg hunt than a laser beam search: I started out with "sugar addiction", "clean eating", "paleo", "real food", "low carb", "the hunger scale", "mindful eating", "intuitive eating", read and read and got new ideas that felt just right, and then discarded said idea - but at least, at last, I had started to challenge my beliefs in a new way, and I started to pay attention to how what I did, made me feel, not just blindly accept how it was supposed to make me feel.
MFP was a perfect match for me in this quest - to be able to just hit my goals, without judgement, was so freeing. The community in here has taught me so much, too. I am no longer worried about weight gain, and I truly enjoy this way of eating, moving, thinking and feeling.12 -
kommodevaran wrote: »
You’re awesome!! Thanks for sharing. I too have/had some of the same struggles so looking forward to taking some of your great advice!1 -
I've been working out for many years.But I'd built up too much fat from overeating sweets/desserts,and just too much food.
I started lifting weights regularly again.An hour or more about five to six days a week.
I stopped eating sugary foods.I ate more whole foods.More protein.Meat and vegetables.
That took off about 30 pounds in less than a year.
Now I'm still eating very basic whole foods.But I'm following more of the Keto,or Primal idea of eating.
No sugary junk foods.I get my carbs from veg,and some fruit.
I still lift weights,and walk,and ride a stationary bike.I really enjoy lifting.So it's a great motivation.
Best wishes.1 -
As my Mother likes to say, "there's more than one way to skin a cat", but in the context of weight loss all that is required is a calorie deficit and consistency. You are free to hop on one of the fad diet bandwagons, go "organic", eat "clean", give up gluten, decide to eat nothing but Flamin Hot Cheetos, bark at the moon, or anything else you so desire, but so long as you maintain a favorable calorie deficit you will lose weight.
It's the deficit that matters, everything else is just details and color commentary.8 -
Calorie deficit. Never realized how many calories I consume every day. Once you see it and control it, your body adjusts.4
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Calorie deficit. Never realized how many calories I consume every day. Once you see it and control it, your body adjusts.
Very very true. Just in the two days that I have started back with my consistency and logging, I’m amazed at how much I previously ate. My goodness! Thanks for sharing!
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Hi yall, useful insights and points here that i agree with and id say have also helped me such as calorie deficit, exercise, honesty to self etc, it all makes sense. Also, having partners in the journey of weight loss for accountability and motivation i find helps a great deal. Team work makes the dream work right? Im so optimisitic too and mfp is just a great tool for all sorta goals. On that note guys, please feel free to add me as a friend, a great community is empowering. Lets do this, love yall.
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I employed a highly qualified 'body transformation coach'
He set me up on here at a deficit of 700 per day 40%c 30% p 30%f
I've been weighing, logging, calorie counting consistently for 92 days and lost 36lbs at last weigh in
Have got all the metabolic diseases and am still at BMI 45 and body fat 43%
It's working for me so far2 -
Before I came to MFP was already almost 90 pounds down from my original. One thing Ive learned is there is no magic plan. It all comes down to calories in vs calories out for weight loss. From what ive learned it has to be about changing your lifestyle, or else as soon as you get off your "diet" it all comes back. The magic is those days you want to say **** it but still continue on. The days that your friends are all gorging themselves on whatever and you say no thanks. Everyone can be super motivated for a few days, a week, or even a month, but those that remain motivated and make lifestyle changes are the ones who truly succeed at this in my experience. I lost 140+ pounds and then once i was happy in a relationship I started making small sacrifices and changing my lifestyle for worse again. 2 Years later ive gained back 50 pounds of it, but am dedicated again. Just stay strong, stay dedicated, and keep track of your food. Also, BE HONEST with yourself. Even if you will put say a food diary to private, just keep track, a true track of what you eat/drink, do not shortchange the amounts or modify what you put in the diary just because it looks better, that does not rob anybody but yourself.3
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Time and deficit
Nothing more - nothing less...
I've lost 68 lbs since 1/1/17 --- do i lose every week? Nope.. Do i feel that sometimes its tough? Yup .... But it is what it is and its a choice i'm making.
What i am doing is taking it a day at a time ... but there's no magic here and you just have to get out of that expectation of miracles.... it takes 3500 calorie deficit to lose 1lb ... in a week that's 500cals a day under your needed energy
So far i've not even really taken to doing much extra activity so my loss is just food
I've upped my protein levels as i find that makes hunger more controlled
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What worked:
Patience and persistence. Stopped thinking diet. Educated myself on diet and exercise. Forgot whatever woo or broscience I learned. I didn't lose weight until I got that out of my head.
Used a food scale for solids and measuring cups for liquids. Learned what a serving size is and worked around that to plan meals. Found low calorie, high volume satisfying substitutes of my favorite foods. And became a low cal foodie. I love finding new foods to add to my day. Lots of veggies helped too. I'm a volume eater and will probably always be one.3 -
I have tried every gimmick out there all of my adult life. I have gotten my weight off 3 times but always rebounded right back with a few extra pounds to boot. Now I have always "liked" to assume that Im a fairly educated and intelligent adult, so now wonder why the heck it took me until almost 50 to have my "light bulb" moment . . . this is NOT temporary, you do not go on a diet to lose weight and then just go back to "normal", you have to live what you want to be, for life.
I had a few things transpire last year to bring me to my journey and on January 15, 2017 I made a promise to myself to get my health in order. I started out promising that I would be dedicated to log every morsel on MFP for 12 weeks. I would make sure to weigh and measure everything and LOG MY FOOD BEFORE I ATE IT. Part of this journey is educational, you have to find what works for you but I can confirm that complete dedication to eat as healthy as you can with whole foods (no processed if possible) and at a calorie deficit each day, adding in 3 basic strength training workouts and a walk 7 days per week will bring your results.
My first 12 weeks I lost 24 pounds; however, keep in mind that was complete dedication on my part as I didn't miss one workout nor did I eat above my deficit number ever, not once. If you make one mistake and overeat one day you will likely not lose that week at all, you have to have the dedication and patience to not only do everything in your power to make your health your #1 priority but to understand that some weeks you won't lose and some you will feel like a rock star with the weight falling off you. I started eating about 1450 calories per day and am down to closer to 1250 maximum now as Im getting closer to my goal.
No matter what if you keep it up the scale will trend down. It is never as fast as anyone wants but it does work. I have been on my journey for 11months and have lost just over 60 lbs. Some months I lost 8 to 10 lbs but some only 3 lbs. Our bodies will not react the same way, sometimes you are more tired and hungry and sometimes the stars align and everything works the way you want . . . thats life . . . we don't take a break from life so why do we find constant excuses to take a break from treating our health and bodies with respect?
Im NEVER rebounding back again because I know now that what I put into my body will show and I have the respect for myself now to know this isn't a diet, this isn't temporary, this is my life for life.3 -
The first thing I did was research what people who maintain substantial weight loss do. I've lost 20-30 pounds a couple times before--and then gained 40-50. One accepted behaviour is they track their food intake. So I told myself I would just track my intake for the rest of my life.
I read an analogy here on MFP in my early days equating your food intake with your finances. You don't get paid and then decide you should buy a car because you feel like it. You have to think of your calories like that, too.
So then in November 2016, I started tracking my food. Not restricting. I just needed to be honest with myself to see what I was eating. That immediately led to some changes, as I decided I didn't want to log that cookie.
Then I read these forums voraciously. I read the stickies. I read everything. I learned what was woo, and that CICO is basic science.
In January, I started restricting. I started at 220 pounds at 5'8". I put myself down for a pound a week loss. Most days I still went over, but I started losing. Not a ton but some. I went on my honeymoon, gained some, went right back to tracking.
In July, one day I got 10k steps on my Fitbit. I decided to do that again the next day. And the next, for a couple months. I don't hit 10k every day, but it increases the calories I can eat which helps me stay in my goal range. I hit it most days. Start early in the day and it's pretty easy. It's also really good for helping me sleep.
After losing about 25 pounds, at the beginning of October I've switched to a half a pound a week goal. I still try to have enough calories left over to get a pound a week, but I don't sweat it if not. Any day I am below maintenance is a good day. Heck, some days over maintenance are good.
This past week, I've started a workout program incorporating cardio, weights, Pilates, etc. (21 Day Fix if you're curious.) It's hard. I am taking it easy. Better I do it halfway than not at all, or worse, that I just quit in frustration. I'll get there. Consistency is key.
It took me five years to put on 50 pounds. I've knocked almost 30 off in 10 months so far. I'm not in a hurry. I've finally realized it's not about getting in a bikini. It's about being strong and healthy. It's about being proud to climb up the two flights of stairs at work with no problem when it used to leave me gasping for breath.
For me, it's also about not being uncomfortable. Usually that has been my cue to just quit. But ok, maybe just a LITTLE uncomfortable. But keep doing it.
Plus I just had fajitas tonight. They were good. It's probably set me back a couple days in the long run, but in the long run, I want to live a life where fajitas are part of it.
Don't sweat it and be patient. And track your food. And move your body.8 -
So much awesome help and advice here! Thank you all for sharing your stories and what you have done. I definitely motivated even more!!0
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Very slow progress is still progress. Be patient.4
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I had success when i turned my focus towards health, and not weight loss. Do as a healthy person does (exercise, eat plenty of veggies, get quality sleep, etc) and the weight goes away without thinking about it.4
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The first thing I did was research what people who maintain substantial weight loss do. I've lost 20-30 pounds a couple times before--and then gained 40-50. One accepted behaviour is they track their food intake. So I told myself I would just track my intake for the rest of my life.
I read an analogy here on MFP in my early days equating your food intake with your finances. You don't get paid and then decide you should buy a car because you feel like it. You have to think of your calories like that, too.
So then in November 2016, I started tracking my food. Not restricting. I just needed to be honest with myself to see what I was eating. That immediately led to some changes, as I decided I didn't want to log that cookie.
Then I read these forums voraciously. I read the stickies. I read everything. I learned what was woo, and that CICO is basic science.
In January, I started restricting. I started at 220 pounds at 5'8". I put myself down for a pound a week loss. Most days I still went over, but I started losing. Not a ton but some. I went on my honeymoon, gained some, went right back to tracking.
In July, one day I got 10k steps on my Fitbit. I decided to do that again the next day. And the next, for a couple months. I don't hit 10k every day, but it increases the calories I can eat which helps me stay in my goal range. I hit it most days. Start early in the day and it's pretty easy. It's also really good for helping me sleep.
After losing about 25 pounds, at the beginning of October I've switched to a half a pound a week goal. I still try to have enough calories left over to get a pound a week, but I don't sweat it if not. Any day I am below maintenance is a good day. Heck, some days over maintenance are good.
This past week, I've started a workout program incorporating cardio, weights, Pilates, etc. (21 Day Fix if you're curious.) It's hard. I am taking it easy. Better I do it halfway than not at all, or worse, that I just quit in frustration. I'll get there. Consistency is key.
It took me five years to put on 50 pounds. I've knocked almost 30 off in 10 months so far. I'm not in a hurry. I've finally realized it's not about getting in a bikini. It's about being strong and healthy. It's about being proud to climb up the two flights of stairs at work with no problem when it used to leave me gasping for breath.
For me, it's also about not being uncomfortable. Usually that has been my cue to just quit. But ok, maybe just a LITTLE uncomfortable. But keep doing it.
Plus I just had fajitas tonight. They were good. It's probably set me back a couple days in the long run, but in the long run, I want to live a life where fajitas are part of it.
Don't sweat it and be patient. And track your food. And move your body.
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