3 Best practices for weight loss

1) Eat a calorie deficit
2) Strength train
3) Get some moderate cardio

1. Positivity
2. Moderation
3. Strength Training

3 best practices for weight loss in my experience:

1. lift weights, heavy ones, big compound lifts like squats, deadlifts etc

2. focus on feeding your body what it needs, i.e. protein, fat, carbohydrate, vitamins, minerals, fibre and water, but allow yourself to eat anything in moderation, so long as you get the important stuff in your body in the process without going over your calorie goal (see number 3) and aim to hit your macros (i.e. your daily protein, fat and carbohydrate targets)

3. portion control: figure out what your TDEE is, and if you have a lot to lose, eat 20% less than that. As you get leaner, adjust this to 15% less then 10% less so that by the time your body fat percentage is in the healthy range, you're eating TDEE - 10%. When you have your calorie goal, track/log your foods carefully (weighing them is best) and aim to eat within 50 cals either way of your goal each day.

be honest with yourself.
be patient.
don't cut anything out of your diet.

1. Everything in moderation- eat whatever you want but in a reasonable portion size
2. Water is essential-stay thirsty, my friends
3. Don't obsess- if you have a bad meal, just move on. one day won't ruin everything.

^^ This

I - Filling this food form in every day focuses the mind , spurs you on and educates you on your calorie intake.
2 - Looking for interesting food in the supermarket. eg I found DR karg emmental cheese and pumpkin seed crackers which are delicious with cottage cheese
3- No crisps, chocolate and only skimmed milk without sugar in drinks. Eat regularly three times a day.

1. clowns to the left of me

2. jokers to the right

3. here i am, stuck in the middle with you

sorry. i have the flu and might be a little delirious. what was the question again?

1. Find the nutritional protocol that allows you to best control your hunger;
2. Develop an exercise program that you really enjoy and let it evolve as you become more fit; and
3. Avoid Pub Med Ninjas offering you N=6 exercise and nutrition studies conducted by third rate scientists from Tier 3 universities who are bought and paid for -- directly or indirectly -- by some very powerful special interest group.

- work out your macros and a reasonable calorie target and meet them
- weigh/measure and log accurately
- strength train
- be patient

(ok, that's 4)

There is only a handful of solid responses in here... seriously. Avoid starches? No Junk food? get real....

not solid response>>
1 no carbs
2 do not eat after 6 pm
3 ignore not solid responses

1. Set a realistic calorie goal and record everything. You're not just losing weight, you are relearning how to eat. Getting rid of the weight is the easy part; keeping it off is the trick.

2. Be patient. Remember that it is absolutely physically impossible for you to continue to run a calorie deficit and not eventually see results. That first month is a little different for everyone as are the occasional plateaus, but your body is an organic machine. No one is immune to the physics and chemistry of that in the long run.

3. For a great many of us, it is quantity not quality of food. I still eat ribs, chicken strips, and so on pretty often. While I have sworn off fried carbohydrates, that is more due to getting my diabetes under control than anything else. Remember at the end of the day, it all boils down to calories in and out. By keeping up with what you eat, you will begin to see the food that fills you up, which serves little more than your taste buds, and learn the implications fitting each into a healthy diet, which can be done.

The cool thing is that if you are keeping up with points 1 and 2 (along with learning to pace yourself while eating), you'll find whittling that rack of ribs you used to eat down to 2 or 3 pretty easy. There are days I intend to splurge and even work the calories into my diet, but I just cannot physically eat that much anymore. Sticking to 1 and 2, keeping track of what was going in my mouth and being patient enough to let my body adjust, made 3 pretty easy after a couple of months.

And to that last point, change takes time, but it is time you are going to spend anyway. The first month or two is a challenge, but you were going to live them anyway. Short of dying, a year from now will get here for all of us because we can't stop the march of time. You can make it a year you spend doing a little (and I mean that, in the grand scheme of things eating a little less and trying to exercise a few hours a week isn't the largest investment of time) to get healthier, or you can spend it doing nothing. It's going to pass either way. The best thing is once that first couple of months passes, it really does get a great deal easier because these changes become routine. You just have to give yourself the chance to let it happen. In the past, most of my failures were due to never giving myself that chance.


Created by MyFitnessPal.com - Free Calorie Counter

I will skip the obvious eat well/workout since they have already been mentioned a number of times. Aside from those, I the things that contributed most to my success so far are:

1. Let whatever motivates you motivate you without judgement. It really doesn't matter if you are doing it for an outfit, for a person, for anything you think someone else would consider frivolous. If it gets you to make better choices for your health and your life then run with that and eventually you will find you are doing it for yourself.

2. Find a support system. Whether that is friends, family, coworkers of MFP, having a support system is fantastic for inspiration, motivation and accountability.

3. Make short term goals. A long term goal is great, but it is often times a long way off and it is easy to get distracted or discouraged. I set myself challenging yet achievable short term goals (i.e. participating in an upcoming 5k race, buying and fitting into a special outfit for a special event). The goal should push you to work hard and give you a very specific focus, but not be so difficult that you are setting yourself up for failure. Once you complete that goal, you bask in your success then set a new goal.

Don't give up

Eat real food

Workout

I hope you are joking.

1. Eat what you like, but in smaller portions. Most people cannot/will not give up "junk" food altogether, and to say "no carbs" is ot realistic, either. You can decide that you'd rather have 1 Oreo than have 3 tofu cakes--just an example, nothing against tofu! No matter what you eat, log it! I try to log most of the day at breakfast, since I know what I'm eating then, what I've brought to work for lunch, and often what my plans are for the evening. Give yourself room for snacks if you usually eat them. I have 3 meals and morning/afternoon/bedtime snacks in my diary. I usually don't eat one in the morning, but stuff comes up. If you have a spot to put that snack, you are more likely to log it. Be willing to try something new--you may love it and it maybe a better choice than what you're currently eating. Last year, I learned to love zucchini from our garden. I ate it raw, no dressing, with the peel--very filling. Can't wait till our garden produces more this year! Lots of water, too.

2. Move! Pace while you're on the phone or waiting for the train/bus. Take a morning and/or afternoon coffee break and walk around or go up/down stairs. I dance with handweights while watching TV. Started with 2.5 lbs and am up to 8 lbs now. Do you have a Wii, Halo, or other conole system? Move while you play.

3. Do it NOW. Not Monday, not after payday, not after the big party. If you slip up, that's OK; just start again.

1. Track what you eat so that you can learn how much you should really be eating.
2. *Find exercises that you enjoy. It can be in the gym or out in nature, but find something you can get yourself to do regularly.
3. Find a way to measure the changes in your body (change in the fit of clothes, tape measure, body fat...) so that you know your work is paying off.


*When it comes to losing weight, how much you eat plays more of a role than exercise; however, I find that being able to understand how much work it really takes to burn 300 calories vs to eat 300 calories motivates me to be more thoughtful about my eating. A donut? That's an hour of walking! Understanding how my body processes calories keeps me from going overboard on high calore foods.

THIS!