10 Simple things you can do to facilitate weight loss

glickman1
glickman1 Posts: 87 Member
edited November 7 in Health and Weight Loss
1. Get an idea of what free time you'll have and plan what you'll do with that time accordingly
2. Measure everything
3. Eat smaller meals
4. Eat more meals
5. Eat more fiber
6. Have a friend or family member willing to help you out remind you every so often
7. Lift heavy weights 3-4 times a week
8. Be realistic with your expectations
9. Develop routines. If you have OCD, use that to your advantage
10. Drink more water, your body confuses hunger and thirst sometimes
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Replies

  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    1. Get an idea of what free time you'll have and plan what you'll do with that time accordingly
    2. Measure everything
    3. Eat smaller meals
    4. Eat more meals
    5. Eat more fiber
    6. Have a friend or family member willing to help you out remind you every so often
    7. Lift heavy weights 3-4 times a week
    8. Be realistic with your expectations
    9. Develop routines. If you have OCD, use that to your advantage
    10. Drink more water, your body confuses hunger and thirst sometimes

    1. Agree strongly.
    2. Agree strongly
    3 and 4. Personal preference imo, can be just as effective to eat a few large meals. Some people find many small meals more satiating, some people find a few big meals more satiating...have to find what works for you.
    5. Agree weakly. Fiber is a low calorie way of feeling full and will help with digestive health. Good to do especially if you struggle to hit a caloric deficit, but not necessary.
    6. Agree. Having a support base is important. Not sure they need to remind you themselves but having someone to talk to about it is very helpful.
    7. Agree. Doesn't have to be exactly 3-4 days a week but you should find a lifting routine and stick with it, more for health and muscle retention than for weight loss but still important.
    8. Agree strongly. If you have unrealistic expectations you will end up discouraging yourself uneccesarily.
    9. Agree strongly. I'm very detail oriented and I find tapping into that and formulating routines to be very helpful. I do feel though that this is a personal thing and might vary person to person.
    10. Agree. Would change this to just stay hydrated but essentially agree. Body can confuse thirst with hunger and drinking more fluids can help with satiation and help you maintain a calorie deficit long term.

    Overall good advice.
  • 0somuchbetter0
    0somuchbetter0 Posts: 1,335 Member
    Some good advice here, but I don't think there's such a thing as "one size fits all" for weight loss. Different people have weight issues for different reasons and therefore solutions are different too.
  • ew_david
    ew_david Posts: 3,473 Member
    1. Get an idea of what free time you'll have and plan what you'll do with that time accordingly
    2. Measure everything
    3. Eat smaller meals
    4. Eat more meals
    5. Eat more fiber
    6. Have a friend or family member willing to help you out remind you every so often
    7. Lift heavy weights 3-4 times a week
    8. Be realistic with your expectations
    9. Develop routines. If you have OCD, use that to your advantage
    10. Drink more water, your body confuses hunger and thirst sometimes

    1. Yes
    2. Yes
    3. Why?
    4. Why?
    5. Yes
    6. Why?
    7. I like what you've done here
    8. Yes
    9. Yes
    10. Sure, why not

    Now get back to class.
  • dmenchac
    dmenchac Posts: 447 Member
    #3 and #4 are complete preferences. It has been proven that how often and the size of the meal does not matter as long as you are in a deficit.
  • mlobosco99
    mlobosco99 Posts: 12 Member
    All good advice. I find #9 the most difficult to deal with as I travel a lot for work - both driving and flying. Trying to establish a good time to exercise is difficult.
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member
    1. Get an idea of what free time you'll have and plan what you'll do with that time accordingly
    2. Measure everything
    3. Eat smaller meals
    4. Eat more meals
    5. Eat more fiber
    6. Have a friend or family member willing to help you out remind you every so often
    7. Lift heavy weights 3-4 times a week
    8. Be realistic with your expectations
    9. Develop routines. If you have OCD, use that to your advantage
    10. Drink more water, your body confuses hunger and thirst sometimes
    1, 2, 6, 8, 9 - Sure
    7 - no but you should do it anyways
    3,4,5,10 - No, No no no no. All fallacies....in relation to weight loss at least.
  • silver_arrow3
    silver_arrow3 Posts: 1,373 Member
    1. Get an idea of what free time you'll have and plan what you'll do with that time accordingly
    2. Measure everything
    3. Eat smaller meals
    4. Eat more meals
    5. Eat more fiber
    6. Have a friend or family member willing to help you out remind you every so often
    7. Lift heavy weights 3-4 times a week
    8. Be realistic with your expectations
    9. Develop routines. If you have OCD, use that to your advantage
    10. Drink more water, your body confuses hunger and thirst sometimes

    Agree with most except:
    3&4 as stated above - personal preference. Three regular sized meals work just fine.
    6 - Sorry, but I'm a responsible adult and don't need mommy and daddy to tell me I should be eating better.
  • kk_140
    kk_140 Posts: 518 Member
    How many times do I have to report this guy on his previous post before someone stops him. Good grief.
  • BigT555
    BigT555 Posts: 2,067 Member
    i agree with most of whats said here, other than meal timing and size, in fact many would say that one or two large meals a day will facilitate fat loss better than smaller more frequent meals (intermittent fasting).
    but dont try and dish out advice in your first couple months. sit back and read the forums for awhile otherwise you may end up steering someone down the wrong path
  • Bwneyegirl
    Bwneyegirl Posts: 28
    If it’s so simple to lose weight by doing these 10 things then why are you on MFP wanting to lose weight?
  • Cliffslosinit
    Cliffslosinit Posts: 5,044 Member
    ....now get a hall/bathroom pass, come back and tell these smarty's what you think!
  • kgeyser
    kgeyser Posts: 22,505 Member
    1. Get an idea of what free time you'll have and plan what you'll do with that time accordingly

    Disagree. If you are serious about including an exercise routine, schedule it into your calendar and treat it like you would any other appt. Don't make it something that just gets squeezed in if you have free time, because free time is hard to come by.
    2. Measure everything

    Kind of the entire point of the site, not new information.
    3. Eat smaller meals
    4. Eat more meals
    5. Eat more fiber

    Have no bearing on weight loss. Some people find fiber helps them feel more full, but eating more fiber is not going to cause weight loss in and of itself.
    6. Have a friend or family member willing to help you out remind you every so often

    Support systems are nice, but your weight loss should not be dependent on someone else keeping you on track.
    7. Lift heavy weights 3-4 times a week

    Nice for body composition and retaining LBM, but unnecessary for weight loss. A calorie deficit is all that is needed.
    8. Be realistic with your expectations

    A good idea in general but will not do anything to actually facilitate weight loss.
    9. Develop routines. If you have OCD, use that to your advantage

    Routines are good if you are someone who likes routine. Go with what style works for you. Your comment about OCD is way off base and shows you have little understanding of what OCD actually entails.
    10. Drink more water, your body confuses hunger and thirst sometimes

    Your body does not confuse hunger and thirst, we often misinterpret the signals. Drinking water is good for health but again, has nothing to do with facilitating weight loss beyond water weight.
  • yo_andi
    yo_andi Posts: 2,178 Member
    1. Get an idea of what free time you'll have and plan what you'll do with that time accordingly
    2. Measure everything
    3. Eat smaller meals
    4. Eat more meals
    5. Eat more fiber
    6. Have a friend or family member willing to help you out remind you every so often
    7. Lift heavy weights 3-4 times a week
    8. Be realistic with your expectations
    9. Develop routines. If you have OCD, use that to your advantage
    10. Drink more water, your body confuses hunger and thirst sometimes

    1. WTF is "free time?"
    2. The measurements change when I think about Kate Upton. Is a puzzlement!
    3. I'm 6'3 and I find high school students to be succulent and tasty.
    4. Drop by my house it's the colonial on the hill with an offset terrace.
    5. Craptacular, agreed!
    6. My "friend" tried to kill me in the Balkans. I work alone.
    7. Yep.
    8. Yep.
    9. If you have OCD, it's not usually your choice as to what you fixate upon.
    10. Totally

    Sorry about that one time in the Balkans! I swear I wasn't aiming for your head *kicks rocks*
  • whitebalance
    whitebalance Posts: 1,654 Member
    In to be taught all about the everythings!
  • glickman1
    glickman1 Posts: 87 Member
    4 5 and 6 are more for controlling hunger and preventing binge eating
    As for weight lifting, it's been proven lifting heavy weights several times a week burns more calories than cardio due to the body expending energy rebuilding the muscle

    Take my advice however you choose to
  • EddieHaskell97
    EddieHaskell97 Posts: 2,227 Member
    1. Get an idea of what free time you'll have and plan what you'll do with that time accordingly
    2. Measure everything
    3. Eat smaller meals
    4. Eat more meals
    5. Eat more fiber
    6. Have a friend or family member willing to help you out remind you every so often
    7. Lift heavy weights 3-4 times a week
    8. Be realistic with your expectations
    9. Develop routines. If you have OCD, use that to your advantage
    10. Drink more water, your body confuses hunger and thirst sometimes

    1. WTF is "free time?"
    2. The measurements change when I think about Kate Upton. Is a puzzlement!
    3. I'm 6'3 and I find high school students to be succulent and tasty.
    4. Drop by my house it's the colonial on the hill with an offset terrace.
    5. Craptacular, agreed!
    6. My "friend" tried to kill me in the Balkans. I work alone.
    7. Yep.
    8. Yep.
    9. If you have OCD, it's not usually your choice as to what you fixate upon.
    10. Totally

    Sorry about that one time in the Balkans! I swear I wasn't aiming for your head *kicks rocks*

    1. You were close, but wrong head. Thanks for the vasectomy.
    2. How did you survive the "accidental" napalm strike and turn into a woman?
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    it's been proven lifting heavy weights several times a week burns more calories than cardio due to the body expending energy rebuilding the muscle

    I would like to see that study. Honestly, I would. Do you have a link to it?

    This is coming from someone who is an avid supporter of weight lifting while attempting to lose weight...I've just never heard that before.
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member

    As for weight lifting, it's been proven lifting heavy weights several times a week burns more calories than cardio due to the body

    proven where? in your basement? As stated previously it's important for retaining lean mass, but the "regerative calorie burn" effect is negligible at best.
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member
    4 5 and 6 are more for controlling hunger and preventing binge eating
    As for weight lifting, it's been proven lifting heavy weights several times a week burns more calories than cardio due to the body expending energy rebuilding the muscle

    Take my advice however you choose to

    DYEL Bro?
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    4 5 and 6 are more for controlling hunger and preventing binge eating for some people, though it has the opposite effect in others and no one should be afraid to experiment and find what works best for them

    FTFY
  • CBworkout91
    CBworkout91 Posts: 26 Member
    Not really feeling 6... this can seriously backfire if the person isn't skilled at counseling or offering advice. Either they are recreational athletes since childhood who have never had an ounce of fat in their life and assume it's all about "willpower", or they are older folks who think they magically absorbed a bunch of knowledge about everything by just existing. It turns out most of their "advice" will come in the form of fat-shaming or other insensitive remarks. To be fair you can blame the media too, with shows like "The Biggest Loser" reinforcing outdated misconceptions about weight loss.

    Here's an example: they see you drinking a milkshake or something, and tell you you shouldn't have that. In their mind, they are being totally helpful by informing you that a milkshake is high in fat and calories (OMG REALLY?). Maybe they don't know you're on a cheat day, maybe they don't care, maybe you skipped a meal to make up for this treat or something... regardless of your plan, are you really obligated to explain to them why you're doing that? Is it really their business? A comment like this gives me the impression that they see me as ignorant or weak, and i'm more likely to hide my milkshake in the future than actually stop drinking them.
  • glickman1
    glickman1 Posts: 87 Member
    it's been proven lifting heavy weights several times a week burns more calories than cardio due to the body expending energy rebuilding the muscle

    I would like to see that study. Honestly, I would. Do you have a link to it?

    This is coming from someone who is an avid supporter of weight lifting while attempting to lose weight...I've just never heard that before.
    I was told by my orthopedic doctor last week about this; I was surprised too
    http://www.nerdfitness.com/blog/2010/02/01/what-burns-more-calories-cardio-intervals-or-weight-training/
    I don't know how legitimate the source is, but it's a good read
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    I think the advice OP gave in general is fairly good even if he is suffering from the standard "If it worked for me it will work for everyone so let me share my insights with the world" syndrome.

    Personally I just tacked on "I found that for me personally...." onto each one of his statements and gave him the benefit of the doubt.

    Dude sounds like he is having some success, is excited by that and wants to share...don't need to crap on that really.
  • glickman1
    glickman1 Posts: 87 Member
    I think the advice OP gave in general is fairly good even if he is suffering from the standard "If it worked for me it will work for everyone so let me share my insights with the world" syndrome.

    Personally I just tacked on "I found that for me personally...." onto each one of his statements and gave him the benefit of the doubt.
    I linked the source in that last post if you missed it
    http://www.nerdfitness.com/blog/2010/02/01/what-burns-more-calories-cardio-intervals-or-weight-training/
    http://www.livestrong.com/article/421082-weights-vs-cardio-your-guide-to-the-perfect-body/
  • kgeyser
    kgeyser Posts: 22,505 Member
    I think the advice OP gave in general is fairly good even if he is suffering from the standard "If it worked for me it will work for everyone so let me share my insights with the world" syndrome.

    Personally I just tacked on "I found that for me personally...." onto each one of his statements and gave him the benefit of the doubt.
    I linked the source in that last post if you missed it
    http://www.nerdfitness.com/blog/2010/02/01/what-burns-more-calories-cardio-intervals-or-weight-training/
    http://www.livestrong.com/article/421082-weights-vs-cardio-your-guide-to-the-perfect-body/

    From the nerd fitness article:
    "If time isn’t a factor for you, and you don’t mind spending more time in the gym on a daily basis, you can burn way more calories doing steady cardio than with just 30 minutes of weight training three days a week."
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    I think the advice OP gave in general is fairly good even if he is suffering from the standard "If it worked for me it will work for everyone so let me share my insights with the world" syndrome.

    Personally I just tacked on "I found that for me personally...." onto each one of his statements and gave him the benefit of the doubt.
    I linked the source in that last post if you missed it
    http://www.nerdfitness.com/blog/2010/02/01/what-burns-more-calories-cardio-intervals-or-weight-training/
    http://www.livestrong.com/article/421082-weights-vs-cardio-your-guide-to-the-perfect-body/

    Thanks. I am not saying its wrong, but I remain skeptical simply because what this is is basically an opinion piece. What the person who wrote the article feels is true based on other internet articles he/she has read. It is no more scientifically valid or based than if you had decided to hop on the internet and write an article yourself. There is one study mentioned where they did diet, diet + aerobics and diet + aerobics + weight lifting and the group that did all three lost more but they didn't include a diet + weight lifting group (without the aerobics) so its hard to say. They don't cite the source so its hard to follow up on.

    It sounded to me like you were a bit skeptical as well which I think is good. I don't think your advice is bad by the way but your language is I think stronger than it needs to be. You come across as stating objective truths when in fact you are stating well meant opinions. That can rub some people the wrong way. Hope you take that for what it is which is just some advice about forum posting.

    Cheers
  • glickman1
    glickman1 Posts: 87 Member
    I think the advice OP gave in general is fairly good even if he is suffering from the standard "If it worked for me it will work for everyone so let me share my insights with the world" syndrome.

    Personally I just tacked on "I found that for me personally...." onto each one of his statements and gave him the benefit of the doubt.
    I linked the source in that last post if you missed it
    http://www.nerdfitness.com/blog/2010/02/01/what-burns-more-calories-cardio-intervals-or-weight-training/
    http://www.livestrong.com/article/421082-weights-vs-cardio-your-guide-to-the-perfect-body/

    From the nerd fitness article:
    "If time isn’t a factor for you, and you don’t mind spending more time in the gym on a daily basis, you can burn way more calories doing steady cardio than with just 30 minutes of weight training three days a week."
    That's absolutely true
    But 30 minutes of cardio will burn less calories than 30 minutes of weight lifting
  • bcattoes
    bcattoes Posts: 17,299 Member
    Oh goody, it's yet another "one size fits all" thread from our know-it-all highschooler kid who all-of-a-sudden NOW wants to impress his girlfriend..

    Geez, lighten up! The OP didn't say you MUST do these things, just that these things can facilitate weight loss.
  • bcattoes
    bcattoes Posts: 17,299 Member
    I think the advice OP gave in general is fairly good even if he is suffering from the standard "If it worked for me it will work for everyone so let me share my insights with the world" syndrome.

    Personally I just tacked on "I found that for me personally...." onto each one of his statements and gave him the benefit of the doubt.
    I linked the source in that last post if you missed it
    http://www.nerdfitness.com/blog/2010/02/01/what-burns-more-calories-cardio-intervals-or-weight-training/
    http://www.livestrong.com/article/421082-weights-vs-cardio-your-guide-to-the-perfect-body/

    From the nerd fitness article:
    "If time isn’t a factor for you, and you don’t mind spending more time in the gym on a daily basis, you can burn way more calories doing steady cardio than with just 30 minutes of weight training three days a week."
    That's absolutely true
    But 30 minutes of cardio will burn less calories than 30 minutes of weight lifting

    This isn't necessarily true. It would greatly depend on the intensity of either exercise.
  • Mouse_Potato
    Mouse_Potato Posts: 1,513 Member
    I think the advice OP gave in general is fairly good even if he is suffering from the standard "If it worked for me it will work for everyone so let me share my insights with the world" syndrome.

    Personally I just tacked on "I found that for me personally...." onto each one of his statements and gave him the benefit of the doubt.
    I linked the source in that last post if you missed it
    http://www.nerdfitness.com/blog/2010/02/01/what-burns-more-calories-cardio-intervals-or-weight-training/
    http://www.livestrong.com/article/421082-weights-vs-cardio-your-guide-to-the-perfect-body/

    From the nerd fitness article:
    "If time isn’t a factor for you, and you don’t mind spending more time in the gym on a daily basis, you can burn way more calories doing steady cardio than with just 30 minutes of weight training three days a week."
    That's absolutely true
    But 30 minutes of cardio will burn less calories than 30 minutes of weight lifting

    I would like to hear more about this. According to MFP, I only burn about 3 calories a minute when I lift, but my cardio burns range from 8 to 11.
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