What are the top 5 things you recomend to do to lose weight?

1. If you mess up and overeat, do not beat yourself up. DO get right back on track the next meal/ next day.
2. Throw away your fat clothes. If you have them you have a back up plan that you do not want.
3. Get your exercise even, especially, when you don't feel like it. You will never regret having exercised, but you will regret not having done it.
4. Don't worry if you are not losing weight as fast as everyone else on this board. What matters is your overall pattern.
5. Do not make excuses (when I am traveling it's too hard, it's a birthday/ anniversary/ special celebration). These add up very fast and can break your weight loss behavioral pattern.

1. Will power - This is going to be a long journey. Make up your mind to do it and stick with it. Never give up.
2. Prepare meals ahead of time. Tuperware is your friend.
3. Fitness starts in the kitchen - You can't out exercise bad nutrition.
4. Partners - Find like minded people to help motivate you on the days you don't feel like doing anything.
5. Prepare for setbacks. Setbacks or plateaus will happen. Expect them and prepare for them.

These are great! I wish I had stumbled across something like this when I first started.

1. Don't expect big losses every week. There will be weeks when you only lose 1 pound or less.

2. Don't be discouraged if you go over on your marcos one day here or there. It happens to us all, and we get back on track as soon as we can.

3. If your not used to exercising every day, start slow. Your obviously not going to be able to run a marathon without training for it. So start out walking, and slowly increase your distance and speed. Soon you will be jogging your route.

4. Take pictures, and measurements from day one, and keep track of your progress.

5. Set mini goals along the way. Set realistic time frames on your goals. You didn't put the weight on over night, and your not going to lose it any faster. So don't expect to lose 35 pounds in 3 weeks.

**BONUS** Have fun learning to eat right, and live again!

1. Get off your *kitten*

2. Eat less

3. Be patient

4. Dont let the # on the scale determine your worth

5. Take progress pics/measurements every 2-3 months

bumppppp

1. Research first by becoming familiar with important yet accurate fitness and nutritional definitions and topics. Find free, peer-reviewed journals that address changes in human physiology and metabolism as a result of various exercise and diet methods during a fat loss intervention. Pay extensive attention to: energy balance equation (part of which covers TDEE); adaptive thermogenesis (metabolic adaptations which occur as a result of chronic calorie restriction that include, but not limited to, observed decrease in total energy expenditure [TDEE] as well as respective decrease/increase in concentration values of key hormones which regulate energy balance, leptin and ghrelin; and the impact and benefits of effective resistance training and aerobic activity regarding fat loss with relative maintenance of fat-free mass.
2. Design a fat loss intervention that closely mirrors how you intend to eat and exercise during maintenance. The closer it is, the less variables need adjusting, the more compliant you'll be and the easier it will be to transition into maintenance. When selecting exercise, include modes that provide the most benefit to goals in addition to something you'd enjoy.
3. Before initiating a diet, weigh and log all food intake to estimate actual TDEE relative to planned activity level. If you are adding or increasing exercise, adjust calories until relative weight homeostasis is reached. This will represent actual TDEE - thus providing a more accurate baseline to which you can establish the proper deficit suitable for you instead of some arbitrary deficit estimate.
4. Choose the appropriate deficit according to degree of adiposity - the less fat mass, the smaller the deficit. Continue with said deficit until certain pre-determined weight loss/body composition milestones have been reached. In other words, as fat mass lessens, reduce the deficit by introducing more calories. By the time you're within 15 lbs of desired weight goal, caloric intake should be no greater than 250-300 calories below adjusted maintenance. This decreasing of the deficit as fat mass lessens makes the transition into maintenance easier with less negative impact on adjusted TDEE and metabolic hormones.
5. Reassess periodically using various measurements (scale weight, girth circumference, body fat, etc.), be patient and realistic.

1. Eat as clean as possible (whole foods, non processed foods)
2. Combination of cardio (fat burning walks, HIIT) & weight training (lifting heavy)
3. Drink lots of water (plus warm water & lemon in the morning) & green tea
4. Eat in relation to calories & MACROS (complex carbs, lean proteins & healthy fats)
5. Learn new healthy recipes using lots of vegetables & cut salt/ sugar & alcohol where possible!

Bump

my TOP goal is don't look at it as a weight loss journey. Look at it as a health and wellbeing journey. If you are healthy and well, fueling your body well and using energy, then you won't have a weight issue, so it's a non-issue

Bump

1. Eat when your hungry

2. Stop when you start to feel full

3. Drink plenty of water

4. Log everything honestly

5. Enjoy the odd day of maintenance cals to stop you binging and don't feel guilty about it

eat less.

move more.


Really..thats all there is to it.

My #1 tip would be to first change your mind once you do that your *kitten* will follow and without that change everything you do will be for nothing.

#2 would be to lean on a friend there will be some times that you will be on the edge and need a helping hand to pull you back from the brink.

#3 create steps or little goals, you cannot go from a Pinto to a Lamborghini in one step it will take many steps but you can get there also make realistic goals not everyone can be a Adonis or a Aphrodite there are limitations in your genetic code but you can be healthy without being those body types.

#4 eat well a vast majority of the time, there are times when you deserve a treat they are treats not staples remember that. Self control is a hard thing to master but the more you are in control the easier it will become.

#5 When all else fails go back to step 1. Your mind is the most powerful tool you have use it, your mind can take a sugar pill and make it real medicine, that is a powerful force if you think about it.

1. Portion Control
2. Stay consistent
3. Exercise
4. Eat a variety of foods, don't skip your fruits and veggies
5. Don't diet. Learn how to eat for life!

1. Make friends here on MFP and talk to them! Whatever your friends and family say, people here will understand and support.
2. Weigh and measure everything you eat and drink - seems fiddly at first, but once you're in the habit, it's easy.
3. You will almost certainly hit walls from time to time - whether because you go overboard with your food one day, or your weight loss gets stuck. It happens to us all. Don't give up! Talk to everyone here for advice and encouragement and ideas and stick with it!
4. No such thing as bad food - you can eat whatever you want - but in moderation - try to practice moderation and restraint to help you keep it off when you get there.
5. You don't HAVE to exercise to lose weight. But if you do you'll be healthier and feel better. But if running or pumping iron aren't for you, that's fine. You can find other ways to be more active like walking, cycling, working in the garden - anything is better than nothing. Start gently and push yourself as it gets easier.