Losing weight

aliholdernesse4

Hi. My names Ali and I’m looking to lose quite a bit of weight. How could I do that by exercising?

callsitlikeiseeit

Cliffs Notes of Weight Loss:

• Weight loss happens in THE KITCHEN, fitness happens in the gym
• small, sustainable changes
• Understand weight fluctuations are normal. Thinks of a roller coaster, not a steep mountain slope down. Some weeks up, some weeks down. Its the OVERALL TREND that matters
• Learn to weigh your food ON A FOOD SCALE
• Learn how to find ACCURATE DATABASE ENTRIES
• BE ACTIVE - get off your butt and MOVE. Find SOMETHING you enjoy. If your activity is limited, find ways to move that you are ABLE to do
• Deprivation is the key to Binging and falling off the wagon. Learn how to fit your favorite things in regularly. There are no 'bad foods' Just 'bad quantities'.
• One 'bad' day will not undo your deficit.
• You did not gain the weight quickly. You will not lose it quickly. Better to lose it slowly, and KEEP IT OFF, then lose it quick, and gain it all back and more!

Useful Links

https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

https://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1

and basically ... all of these

https://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-health-fitness-and-diet-must-reads#latest

springlering62

Hi, Ali.

It’s almost impossible to exercise weight off if you’re not watching what you eat.

I’m going to come clean and say, I couldn’t figure out why I couldn’t lose weight. I did yoga a couple times a week, and walked a couple times a week.

It wasn’t til I came here, ran the numbers of what I should be eating , versus calculating what I was eating in a normal day that the light bulb went off.

Should was about 1800’ish at the time, was actually eating over 10,000.

Talk about a disconnect.

I honestly thought a three mile walk would work off an entire package of cookies.

Ummmmmm…….no.

Sadly, it doesn’t work like that.

Get your plate under control by weighing and logging honestly and accurately. Add exercise for the health benefits, or simply because it’s something you love doing. After I lost a ton of weight, yoga became exciting and freeing and challenging, and I barely go a day now without a class. It is such a joy to fling a smaller body around in new and wonderful ways.

AnnPT77

When I was class 1 obese, I became very active. I trained 6 days most weeks, working intensely. I competed in races, sometimes winning medals in my age group category. I stayed obese.

How? Why?

Training hard burned only a few hundred extra calories a day. If I ate freely, I just ate up those calories, because I was hungrier. Despite regular, quite intense workouts, all it took to eat back those workout calories was maybe a Kind bar (200-some calories) and perhaps a slice of hearty bread with a couple of tablespoons of peanut butter (maybe 250-300 calories). (Notice how all of those are (sort of) "healthy foods"?)

There are a few people who can lose weight, just by adding exercise, if (and only if) they don't increase eating at all, even subtly. Those are people who've maybe been gaining a few pounds a year, year after year. (Eating just 100 excess calories daily, on average, every day, adds about 10 pounds a year.) If they add exercise, but don't increase eating - hard to do if not calorie counting - they might lose weight slowly.

The rest of us, we need to monitor and manage our eating. For lots of us, that's not terribly difficult or punitive, as long as we're willing to lose weight at at sensibly moderate rate, rather than trying to lose all the excess super-quickly. Lose a pound a week, even half a pound: It adds up, impressively, over the weeks and months.

So, I used to be class 1 obese, and a competitive athlete. I'm still an athlete, age 66, and at BMI around 21 (5'5', around 125 pounds +/-). I've been at a healthy weight now for 6+ years, after 30 years previously of overweight/obesity.

Managing the calories on the eating side is really powerful. It's simple (a simple process), too, though it may not be easy (psychologically, for example) every single minute. It's a thing that you can do, if you really want to. Exercise can be part of the health picture, but at the very least, you'll need to keep the calories commensurate. Trust me, from experience, it's really easy to eat up exercise calories without even noticing a difference, unless tracking carefully.

Don't get me wrong: Getting fitter and reaching/maintaining a healthy weight are both major quality of life improvements. I'm not sorry I got fit while staying fat . . . if I was going to stay fat.

One or the other of healthy weight or more fit is better than neither. Both is the jackpot. Go for the jackpot.

JBanx256

Exercise is awesome and it can do some amazing things to change your body for the better.

That said, diet is the key to losing weight.