How do I go about losing weight

JoshuaRoberts7472

Hey my name is Josh I'm new to the losing weight thing I usually would always be skinny but over the last 5 years situations have led me to become a very active eater and I went from 180 to 255 currently I'm 5'7 my question is how do I lose weight purposely I did some light searching and seen I need to be at a 1000 calorie deficit for my goal of losing 2 pounds a week I'm sorry if my question is long and hard to understand any help is appreciated

jodymaro1

My opinion is low-carb, very low sugar, high protein, and stay in your calorie goal. I think 1000 seems very low, but you do what you feel is best for you okay? Also, you can add in intermittent fasting if you like. They have several kinds of fasting and intermittent fasting. It all depends on the person what they want to do. I prefer myself to have 6 small meals a day at 300 calories per meal roughly (but I don't always have a snack, and usually keep my calories between 1,200-1,300 per day. I also earn calories by working out lol. I try to do cardio three times a week from 20-40 minutes each session. I like to do weight training 3-4 (or more) days a week which consists of one body part per day such as: Back Day, Shoulder Day, Leg Day, Abs/Chest Day. Always make sure to take rest days and don't overdue it because your muscles need to rest. Take a multivitamin. Drink 8 glasses of water a day. Losing weight takes time for us older folk (I'm 55) haha.. but consistency and dedication will get you there! I like to "cheat" a little on weekends to keep my sanity, but it may be preventing me from losing weight as fast as I wish. I usually see results by inches, not the scale. This is what I do anyway. Hope it helps.

yirara

Yes, in order to lose 2lbs per week you need to eat 1000 calories less per day. However, such a steep weightloss is only possible when you have a lot of weight to lose. You don't have that. Your weightloss will be slower, but also a lot more sustainable. Why not set your weightloss goal to about 1lbs per week, and then see in 4-6 weeks were you are.

How you eat doesn't matter; calories is all that matters for weightloss. However, some people feel great with eating lots of fats, others need lots of carbs to remain happy, and again others feel full and happy with lots of protein. You need to figure out what works for you. Also, eat as many or few meals per day as you need and can incorporate into your day. Meal timing also has no influence on weightloss. Again, everyone is different, and different things work for different people.

If you have any further question then please feel free to ask. Also, just venting is fine :)

springlering62

I’d give some thought to what changed in the past five years to make your weight increase?

Was it a sedentary job? Family stress? Did you simply start eating more? Drinking more? An illness? What habits changed?

What could you do to unwind some of that?

Intermittent fasting is not a magic pill some people find it’s helpful controlling appetite, but timing has such neglible effect on weight loss that fasting itself is not going to help you lose any faster.

Nor will vitamins or drinking 8 glasses a day help with loss. That said, some people recognize dehydration cues as hunger cues Stay reasonably hydrated and if you find yourself peckish, drink a glass of water and wait ten minutes to see if it was hunger or dehydration .

Weigh your food accurately, log honestly, and shoot for a reasonable calorie deficit People who lose faster tend to out it back on faster- often with friends

This is a long haul plan Take the time to create new habits and learn new ways to eat that you can maintain through goal and beyond.

A 1,000 calorie deficit per day is brutal, and hard to maintain. I do it occasionally (yesterday) and the next day I find myself tired and dragging. Too large a deficit can lead to muscle loss, hair loss, heart issues and more. I know it’s tempting to jackrabbit at the beginning, but that tactic is rarely successful

You don’t want to be a member of the “I’m back again” crew.

jodymaro1

I'm seriously not going to participate in any community posts anymore. I'm tired of everyone focusing on what I say rather than just focusing on their own opinions on what works for them or providing their own knowledge. Tired of everyone always judging one another. Good luck. I'm out.

Jthanmyfitnesspal

@yirara always has good comments, and I agree that 1lb/week is entirely sufficient. In other words, you will suffer enough at that level. Remember, that what ever you do, you need to stay in deficit for months to lose significant weight. You can go harder for a shorter amount of time or a bit easier for longer. There really is no hurry as these new eating habits need to last for the rest of your life, not just for as long as it takes to get the weight off.

Losing 1 lb per week while also getting more fit is a really good deal. You start to feel better as the even before the weight starts to come off, and it can be really energizing to keep at it.

As for HOW:

• Drop the booze at least for a while. If you bring it back, make it infrequent and light.
• Get all the snacks out of your house. Avoid packaged processed foods. (meaning, no cookies.)
  • Substitute fruit and low-salt nuts (weighed to 1 oz)
• Make all your own meals, minimize restaurants and takeout. This makes it easier to measure what you eat and enter it accurately into MFP.
• Get good at logging. Buy a food scale, cup measurers, and spoon measurers.
  • Measure caloric foods more carefully. (e.g., measure or weigh your oil, peanut butter, and cheese)
  • Eat lots of leafy greens and don't even
• Try different approaches. Some people like to eat small amounts all day long, some like to save it up and eat the most at one meal. (I skip breakfast and save up calories for dinner.)

jodymaro1

https://community.myfitnesspal.com/en/discussion/comment/48554064#Comment_48554064

great advice!

Theoldguy1

https://community.myfitnesspal.com/en/discussion/comment/48554037#Comment_48554037

No offense but at 255 and 5'7" the poster's BMI is 39.6, very close to Type 3 or Morbid Obesity (40 BMI or 100 pounds over a normal weight based on BMI). A 2 pound a week lost a this point is fine. As he gets closer to goal weight he can back of to a pound a week or so.

Agree with an earlier poster. Need to figure out what happened over the last 5 years to gain the weight an fix that.

yirara

https://community.myfitnesspal.com/en/discussion/comment/48554786#Comment_48554786

Woops, I only read 180lbs and not 255. My excuses.

crb426

All of the above is great advice. I would add that moving more is easy and very helpful in dropping weight. Walking is a great start.

I was out walking this morning and met another walker, not once, but the other direction as well. After our casual greetings, he said, "2 miles, every day". It was such a simple thing, but it reminded me that a realistic goal like that is awesome.

Also, in terms of food, I fill my plates with vegetables along with whatever the "main" is. Tomatoes with my avocado egg toast in the morning; green peppers and spring mix with my turkey, hummus, and pita for lunch; a big salad and a pile of cooked asparagus with my serving of meatloaf for dinner… just for some examples. Veggies are low in calories, but big on nutrients.