All u successful people: What are your top 3 tips for weight
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I am loving all the tips! Thank you and keep them coming!!
One of my concerns is the amount of calories I eat. I am eating 1400 a day, and exercising 3-5 days a week (45-60min). Am I not eating enough? I am thinking about bumping my calolries to 1600.
Could be - I am 5'6" and I was working out the same as you eating only 1300 cals (plus my exercise cals).. Then I plateaued. So after a lot of thinking, I bumped them up to 1600 (eating exercise cals still) and I lost again until I was at my goal. Now my metabolism is quite high and I have to eat 1700 - 1800 to maintain.0 -
I don't eat anything at all 2 days out of 7 each week.
Yeah, that'll work. Just like anorexia, doin' drugs and smoking :huh:
Don't listen to this nonsense.0 -
I don't eat anything at all 2 days out of 7 each week.
Yeah, that'll work. Just like anorexia, doin' drugs and smoking :huh:
Don't listen to this nonsense.
It does work, and there's nothing unhealthy about it - I would not compare it to anorexia, drugs or smoking. It is called Intermittent Fasting, I would do the research before declaring it nonsense.0 -
Lift weights 3 times per week with professionally designed full body routine
Eat high protein diet consisting of 1g per lb of lean body mass
Reduce calories to lose 1% body weight per week
\\Bonus tip:
(Buy a food scale and measure all SOLIDS if you aren't getting the desired results)0 -
1. find exercise you love and look forward to doing
2. lift heavy and brag about it. flex, too.
3. eat plenty to fuel your body properly, but eat less than you did when you were fat!
4. write it all down, the good, the bad, the ugly. stay accountable and mindful.
5. find LOTS of non scale ways to measure progress: measure, bf%, how clothes fit, races accomplished, new classes tried, boyfriends you beat at arm wrestling, etc.
This is AWESOME. Especially number 5. It's taken me a long time to wrap my head around the fact that the scale is NOT the be-all end-all...0 -
1) Expect results IMMEDIATELY. Try to select a goal in the near future like a hot date a week or two from now, and begin dieting immediately to slim up for that date.
2) Don't bother with minimum calorie suggestions, it's best to eat as little as possible (maybe stick to just diet sodas, and remember chips are fine as long as you stop before you finish the whole bag) and jump right into working out. It's a silly myth that you need to ease into exercise. Your body will thank you.
3) If all else fails, post here demanding to know why it's been eight days and you've only lost four pounds, threaten to give up out of despair.
slightly funny, but I think the OP was actually looking for real tips...:huh:0 -
I don't eat anything at all 2 days out of 7 each week.
Yeah, that'll work. Just like anorexia, doin' drugs and smoking :huh:
Don't listen to this nonsense.
It does work, and there's nothing unhealthy about it - I would not compare it to anorexia, drugs or smoking. It is called Intermittent Fasting, I would do the research before declaring it nonsense.
I don't have any desire to fast for 2 days out of 7, but I know people who use intermittent fasting techniques--it works for some people...however...just a suggestion for the future--when you're giving that kind of advice to someone who is obviously new to MFP like the OP, you might want to preface your post with "I do Intermittent Fasting." and then explain it a bit or post a link to where they could learn more about whether it is right for them...just telling someone you don't eat is going to raise a lot of eyebrows like this :huh:0 -
I am loving all the tips! Thank you and keep them coming!!
One of my concerns is the amount of calories I eat. I am eating 1400 a day, and exercising 3-5 days a week (45-60min). Am I not eating enough? I am thinking about bumping my calolries to 1600.
How much do you weigh, and what is your height?
I am 166lbs and 5'8''0 -
Since you are Moderatetely Active (moderate exercise/sports 3-5 days/week), Your Basal Metabolic Rate (BMR) is 2389.48 calories per day. If you are trying to lose 1 lb per week, then you would cut 3500 calories per week from your diet, or 500 per day. That puts you at 1889 calories per day. I would only eat back exercise calories that exceed 240 minutes per week0
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I don't eat anything at all 2 days out of 7 each week.
Yeah, that'll work. Just like anorexia, doin' drugs and smoking :huh:
Don't listen to this nonsense.
It does work, and there's nothing unhealthy about it - I would not compare it to anorexia, drugs or smoking. It is called Intermittent Fasting, I would do the research before declaring it nonsense.
What she said. IF is a real thing, and work for some people. I just tried it last week. Fasted for 17 hours. Planning on trying it once ever week to ten days.0 -
I don't eat anything at all 2 days out of 7 each week.
Yeah, that'll work. Just like anorexia, doin' drugs and smoking :huh:
Don't listen to this nonsense.
It does work, and there's nothing unhealthy about it - I would not compare it to anorexia, drugs or smoking. It is called Intermittent Fasting, I would do the research before declaring it nonsense.
I've done this in the past when I was in my teens. I have to tell you that this probably has contributed to my slow weight loss now. I still have a hard time eating and it stalls weight loss and slows your metabolism. Now it might not be true for everyone, but if you want to become weight loss resistant in the future, do this.No matter whom I've spoken to, personal trainers, doctors, weight loss experts, guys in the weight room, they've all said this, "Think of your body as an engine. If you have no fuel for the engine it won't work. It will shut down. If you have no oil in the it either, it will eventually have problems in the future, if not immediately."
I've done every diet under the sun in the last 25 years, expect for the South Beach and prepackaged food diets. Everyone does say eat, but eat the right stuff.
Remember, you can find research and media to back up any outlandish plan or idea.
For successful weight loss and maintenance, (I'm back here after deep depression during the holidays and making chocolate and pumpkin pie my only food groups for six weeks
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1. Make a nutritional lifestyle change. Don't get sucked into diets. You will gain weight later!
2. No processed foods. My seven year old and I say, "If God didn't put it on the earth like that, don't eat it." Cut processed sugar out of your diet.
3. Make a lifestyle change, not a temporary diet or fitness plan. Make the health club part of your life (if you can).
4. Drink water like mad!
5. As food as a fuel, look at the value of the food. What is it rich in?
Frankly I have a great deal of fun with this. It's time consuming and can be expensive if you're not smart. I make my own crackers out of flax, my own bread and muffins out of whey and soy. I make chips out of kelp. It's an entirely new way of treating food. Hey, good dark chocolate has it's uses too!
:flowerforyou:
Good luck to you!0 -
bump0
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1. Eat REAL food. Eat food its most natural state. Think nutrient density instead of calories.
2. Eat sufficiently. Food is fuel. It's not love, it's not a friend, it's not your enemy.
3. Drink your water.
Know that you're worthy of the healthiest body you can achieve 0 -
1. Find the right motivation for you. For example, you could put on shorts and a small shirt and dance in front of a mirror. You will be disgusted by all the moving flab, but you will also be able to see the lines of what your body could look like.
2. It's cheating, and not super-healthy, but slimfast shakes are very convenient. Get the mix and use almond milk and it comes out to 180 calories a meal.
3. Figure out your habits and adjust. My boyfriend requires about 1,000 calories more than me. When we eat together is my biggest calorie intake, so I eat very lightly until I am with him.
4. Excercise. It really does make a huge difference. Biking is the easiest thing to do repeatedly.0 -
Log everything! Even when you've been bad or fallen off the wagon. It is the writing down that makes you accountable and prevents you from doing it again.
Make it a lifestyle not a diet. Don't think that in a few month's time you'll be able to eat what and how much of what you want because the 'diet is over'. As you get smaller so does your BMR (and sadly calorie burn from cardio) and this only means you can eat less. However you learn what you can eat in abundance and that with exercise that you can earn calories to eat anything you fancy.
Exercise 6 days a week (even if it's just walking for 30 minutes) As someone said before it becomes a habit. I NEVER thought I would be one of those 'gym-goers' and now I find if I miss a day doing any exercise I get cranky because I miss it!
x0 -
And....log everything...absolutely everything...Food, exercise. I bought a food scale to keep me clear on what I'm eating. I don't want the wool pulled over my eyes. I need to see the truth. People's biggest pitfall is that they think that they're having only an ounce of something and it's really 2 or 3 ounces.
I couldn't agree more.0 -
I don't eat anything at all 2 days out of 7 each week.
This advice is idiotic!0 -
Bump0
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- NO OR LITTLE CARBS
- DONT GET HUNGRY OR STARVE YOURSELF
- 8 MEALS A DAY
- EXERCISE HARD
- GET A GYM PARTNER
- PEOPLE TO MOTIVATE YOU
- TO WORK FOR SOMETHING - LIKE A COMP
- PICS AND VIDEOS
- DONT GIVE UP!!!0 -
While it's important to count calories, it really matters WHAT you're eating. If you think about it, you could be eating junk food all day but staying within your suggested calorie intake. Try to eat things that are as close to their natural form as possible. Eat a lot of veggies and fruits (more veggies than fruits), grains, and protein. If you can't identify the source of what you're eating, don't eat it. Avoid things that can't spoil or come in a box.0
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Just to add mine.
1. I remembered that this is a lifestyle, not a temporary diet. These are exercising and eating habits FOR LIFE. So I'm not racing to lose weight in the next month, by summer, by the end of the year. I want to maintain a healthy weight for the rest of my life.
2. I have a bad day/week/meal where I will drink too many beers, eat too much pizza or dessert, and feel like crap. I remind myself that I can do that every now and then, but I need to remember how much better I FEEL when I fuel my body with wholesome, fresh foods.
3. Dont exercise just through designated exercise. Make small changes in your life. Walk instead of taking easier options. Get a bike. Get a dog if possible. Find friends who would be interested in starting an after work game, like Ultimate Frisbee. Hike. You'll find you will eat less the busier you are as well.0 -
1) Don't go on a diet. Find a new way of eating that you can sustain for life. I can't think of a single food I gave up while losing this weight. I had pizza and cheeseburgers and french fries and cupcakes (and not 'diet' versions of them either) regularly, and was still able to lose because I practiced portion control and moderation.
2) Take it slow. Plan on losing a half pound a week instead of two. Don't weigh in every day. You didn't get fat overnight, so don't expect to lose it all overnight.
3) Don't take weight loss advice from strangers on the internet blindly :-) What works well for some people, may be a horrible decision for you. I've been told to stop doing cardio, to not eat any carbs, to double my protein, to drink a gallon of water a day and to use weight loss pills/supplements. None of these things would be right for me, so I didn't listen and kept doing what I knew worked for my body.0 -
While it's important to count calories, it really matters WHAT you're eating. If you think about it, you could be eating junk food all day but staying within your suggested calorie intake. Try to eat things that are as close to their natural form as possible. Eat a lot of veggies and fruits (more veggies than fruits), grains, and protein. If you can't identify the source of what you're eating, don't eat it. Avoid things that can't spoil or come in a box.
Hear, hear! It's creepy when it can't spoil or even attract insects.0 -
1. Exercise 6 days a week and have a buddy.
2. Keep up with MFP.
3. Before making a food choice, ask yourself 'What would a trim and fit person choose?"0 -
Definately im finding logging what food you eat to be useful.
exercise, do cardio and resistance training. Im not saying become a hulk, but aside from building muscle (which increases metabolic rate) resistance training is also useful to keep bones dense and hence lower chances of bone disease like osteoporosis.
Drink water/low or zero cal beverages. Have coffee but only with milk and artificial sweetener. If you exercise that day try to get about 2.5-3L for that day.
Try to up the protein (generally men about 2g per kilo of weight if u do resistance training, women possibly about 1 to 1.5g per kg of bodyweight). Fibre is also good and filling, not to mention the variety of vitamins and minerals one can get from veggies. Just go crazy when u want to make a salad, put in whatever you want!
DON"T restrict calorie intake too much. According to a book i read "burn the fat, feed the muscle" a useful rule of thumb is 20% of your maintainace weight (the book has a rough formula for working that out). I think women should not go below about 1400kcal and men about 1800kcal a day. Some studies reveal that if you do drastically starve yourself, a survival mechanism can kick in which causes you to retain/create fat because ur body thinks that there isn't food for you to eat-something we inherited from our ancestors.
Nonetheless, starving yourself is bad also because ur body is more likely to use carbohydrates and breakdown non essential muscles first (for amino acids-another source of energy) first. Eventually fat is used however the process of breaking down fats in the body (ie. beta oxidation) is a slow one and requires lots of oxygen.
Another tip, and this again goes under my "speculative" list (just like the starving mechanism thing) is the use of interval training for cardio (ie. start one minute of moderate running on the treadmill and then alternate fast with slow, you can choose the speed and length of the intervals). Some studies have show this to be more effective at FAT LOSS than long distance endurance training (compare the physique of an endurance trainer vs a sprinter).
Try to measure FAT LOSS rather than weight loss. In the end u wanna lose fat and not muscle hence get ur hands on one of those bioelectric impedance scales that can measure body fat and muscle. Keep track of this on a weekly basis and match this with what you are eating/exercising. If you see no fat loss, don't dispair you have a result which is simply telling you that u need to change something in your diet or exercise. Your body is remarkable at adapting to certain conditions.
Finally and possibly most important, set goals. Write/type them up and look at them daily (maybe chuck em on ur smart phone and look at them on the train). Use positive language IN THE PRESENT TENSE, otherwise ull just keep putting it off til tomorrow.
Eventually all of these things will become an integral part of ur lifestyle and not just some temporary fix!!
ill be quiet now
All the best everyone0 -
1. Log everything that goes in your mouth. Only lying to yourself if you don't.
2. Exercise at least 30 minutes at least 5 days a week. It will become habit after a while.
3. Eat your exercise calories. You earned that extra food:)
4. Don't let one bad day/meal/week derail you.
5. Do this for you, and only you. You are worth it.
I agree with this. Went off the rails last weekend (take a look at my diary) and i was absolutely disgusted when i seen the figures. More focused now.0 -
I haven't lost alot,but it has been pretty steady. No fast food,no booze, lots of water, lots of fresh fruits and veggies, lots of walking,and or general moving. I am sticking close to the 1200 calories, but If I want something I will have it occasionally..Bagels...warm..yum. once in awhile seems to be just enough. Keep going..it will kick in. just try consistancy for a couple weeks...boring but I bet it will get things going.....0
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1) Set yourself achievable goals…
I know I am not going to work out an hour and a half a day…so I set myself 20 minutes of cardio a day and a few weights…so I get exercise but I don’t burn myself out. if i do more, then i feel great! if I only do 20 minutes then i reached my goal and its still great!
2) Eat all of your calories if your hungry…
If you’ve got the calories, don’t feel bad about eating, sometimes I eat all the way up to 1400 calories, some days I’m below, but it helps me not get tired and want to quit…
3) Remember it’s about changing your lifestyle, not a crash diet…
I’ve watched a friend of mine battle weight for so long, so many crash diets, some of them even work for a bit, until she goes off them…I’ve learned it about just making yourself aware of what your eating, and not over eating…making a change for life not just a quick fix0 -
My # 1 tip is that you need to make your health a very high priority. Just as important as work and family. You get up and go to work every day even when you don't want to. Now you need to treat being healthy the same way. You eat well and work out every day, even when you don't want to.
My #2 tip is that this is a lifestyle change. In order to be successful you will never, ever, ever be able to go back to your old ways. EVER. If you think that once you lose the weight, that you can go back to the way things were, you WILL fail. You will gain all the weight back and then some.
My # 3 tip is to use this time to determine what you want this new lifestyle to be. Where do you see yourself in 1 year, 5 years, 10 years.0 -
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