Trying to lose 20+ kg – looking for a realistic, sustainable plan 💪🏽

toothless2026

Hi everyone 😊

I’m starting my weight-loss journey and would love advice from people who’ve actually stuck with it.

sollyn23l2

Think in terms of simple changes you can keep up forever. Drink regular soda? Switch to diet. Eat a bit less of all the things you already eat. Follow your Mom's advice to eat your vegetables. Set your calorie goal to lose .5 or 1 pound per week, then track your meals and stick to your calorie goal.

AnnPT77

I believe in picking an easier plan rather than a lose-weight-fast plan. I also think personalization of the plan is key: We each have our own unique preferences, strengths, challenges and lifestyles.

Things that take constant "motivation" "discipline" or "willpower" are not something I can keep up for the whole rest of my life, and I do want to stay at a healthy weight that long if at all possible . . . especially now that I know how much better my quality of life is at a healthy weight.

Keeping weight in a healthy range long term depends on finding new, ideally pleasant (but at least tolerable/practical) eating and activity habits we can keep up almost on autopilot when other parts of life eventually get demanding. (Somehow, they always do, sooner or later.)

"Find new permanent habits" is a different mindset from "lose weight fast", and is very reliant on a plan that's personalized, IMO.

I'm now in year 10 of maintaining a healthy weight, after losing around 23kg in just under a year, after about 30 pre-loss years of overweight/obesity. I think 10 years may count as "stuck with it?" 😉

It won't suit everyone - no one approach does - but this is how I lost weight, and how I've continued on to stay at a healthy weight:

https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm

It's not very glamorous, low brag factor compared with some of the trendy named diets, but it's what worked for me.

Wishing you success with your goals!

P.S. I see that you accidentally posted this thread twice, so there are already answers on both threads. That may make things a little confusing.

kuteme

Thanks for the tips. Very helpful.

jakeneven1

Check out Chef Jack Owens (google). High protein, low Cal meals that are easy to make and meal prep. I'm locked in to 2400cals per day with about 170-200g protein per day.