Tips and tricks for losing weight

Teelays · October 2014

Hey guys
Soo Iv been tracking my weight for the past couple of months and I really really want to lose 15 pounds in total.. Iv lost 5 already and I wanna lose the next 10.. My goal isn't to be "skinny" or anything I just want to lose some excess fat on my body and just look better..
At the moment I weight 165lbs and I'm 5'4.. I eat between 1200-1350 calories nearly everyday and eat for the most part a clean diet.. I don't drink soda or juice at all
Please any additional tips would really be helpful
Much appreciated!
Thank you

Local_Atlantis · October 2014

If you make your diary visible, people will be able to advise you on what you can do to improve..

But it really seems like you're doing great so far. We are the same height, but I have 10lb on you!

And I am eating 1200 calories and trying to do some 30 min bursts of cardio 4-5 times a week. I've lost 10lb in 4 weeks.

Slow and steady wins the race.

LivingtheLeanDream · October 2014

when you only have around 10lbs to lose you shouldn't set yourself to lose more than 1/2-1lb a week. That will allow you to up your calories a bit, you will find you will lose steadily and it will be sustainable.
If you are weighing/measuring your foods and are keeping to your allowance then you will lose the weight. Try not to set a time scale though, everyone loses weight differently and at different speeds. It took me almost a year to lose 15lbs but I was fine by that, I never felt I was on a 'diet' I then ate around 1400-1600 cals a day and ate half my exercise calories back.
Now at maintenance I eat around 2000 cals a day. (I'm 5ft 3" / 134lbs).
My motto is enjoy everything in moderation and get moving as much as you can, when you can

Wishing you well in your weightloss journey

Cryptonomnomicon · October 2014

A calorie deficit is that is needed to lose weight, beyond that there is the management of your macro/micro nutrients and also finding an exercise regime that is best suited to you (one you will adhere to) strength training is highly recommended to help to maintain LBM (lean body mass) whilst you lose the fat.

Here are some links below...

http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

yoovie · October 2014

just keep going.

ndj1979 · October 2014

The_Deliverator wrote: »

A calorie deficit is that is needed to lose weight, beyond that there is the management of your macro/micro nutrients and also finding an exercise regime that is best suited to you (one you will adhere to) strength training is highly recommended to help to maintain LBM (lean body mass) whilst you lose the fat.

Here are some links below...

http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

all this...

Kalikel · October 2014

Eat right and exercise.

KylaDenay · October 2014

The_Deliverator wrote: »

A calorie deficit is that is needed to lose weight, beyond that there is the management of your macro/micro nutrients and also finding an exercise regime that is best suited to you (one you will adhere to) strength training is highly recommended to help to maintain LBM (lean body mass) whilst you lose the fat.

Here are some links below...

http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

This should sum it up

BombshellPhoenix · October 2014

The_Deliverator wrote: »

A calorie deficit is that is needed to lose weight, beyond that there is the management of your macro/micro nutrients and also finding an exercise regime that is best suited to you (one you will adhere to) strength training is highly recommended to help to maintain LBM (lean body mass) whilst you lose the fat.

Here are some links below...

http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

Just quoting for truf

ana3067 · October 2014

Tips:
1) calculate maintenance energy needs from an external website like exrx.net or health-calc.com and choose whether you want to do TDEE (includes exercise) or NEAT (doesn't include exercise). Then log and eat back exercise if doing the latter method only.

2) Deduct 20% or less from number those websites gives, make custom goal.

3) Weigh food to reach this goal, and never be significantly below the goal.

That's about it. Calorie deficit. Watch macros if body composition is important to you or if you strength train, otherwise it's just calories.

RiseandGrind77 · October 2014

One thing that I add to my routing when I am struggling to lost weight is "fasted cardio". I wake up with an empty stomach and do 20-40 minutes of walking on the treadmill. Some people say fasted cardio doesn't help but in my personal experience it helps a lot.

ChubbieCanuck · October 2014

Here's a handy Halloween candy work-out chart

BombshellPhoenix · October 2014

ChubbieCanuck wrote: »

Here's a handy Halloween candy work-out chart

Oh ya, that's not an unhealthy way to look at eating foods. As though one isn't smart enough to just fit it into their daily allowance or....heaven forbid...have a day over their allotment.

I'mma eat all those and do none of the suggestions.

ana3067 · October 2014

emoneybags wrote: »

One thing that I add to my routing when I am struggling to lost weight is "fasted cardio". I wake up with an empty stomach and do 20-40 minutes of walking on the treadmill. Some people say fasted cardio doesn't help but in my personal experience it helps a lot.

Are you also not eating back the calories? Or do you normally not do any cardio at all along with not eating back the calories? There are other variables that need to be addressed, and it's very hard to address these without an external control group.

JTick · October 2014

ChubbieCanuck wrote: »

Here's a handy Halloween candy work-out chart

This is awful. I maintain at over 2500 calories/day...if I want a piece of candy, I'm gonna eat it. And I won't workout extra for it either.

_benjammin · October 2014

Patience

rachelrb85 · October 2014

ChubbieCanuck wrote: »

Here's a handy Halloween candy work-out chart

My god... why would you ever torture yourself like this. No need to deprive yourself or eat and then work-off those measly 60 calories. My morning coffee has more calories than that. Just eat the darn candy and fit it into your day.

Oh, and thanks for reminding me Reese's has extra protein. *runs off to eat some Reese's*

shireeniebeanie · October 2014

Yyyyeah... I'm pretty sure an hour or two of breathing and pumping blood will burn it off, if I'm within my calories for the day.

Thanks, but no thank you.

ana3067 · October 2014

JTick wrote: »

ChubbieCanuck wrote: »

Here's a handy Halloween candy work-out chart

This is awful. I maintain at over 2500 calories/day...if I want a piece of candy, I'm gonna eat it. And I won't workout extra for it either.

same, although if someone feels the need to exercise to be able to eat something then.. I guess that is their prerogative lol.

ana3067 · October 2014

rachelrb85 wrote: »

ChubbieCanuck wrote: »

Here's a handy Halloween candy work-out chart

My god... why would you ever torture yourself like this. No need to deprive yourself or eat and then work-off those measly 60 calories. My morning coffee has more calories than that. Just eat the darn candy and fit it into your day.

Oh, and thanks for reminding me Reese's has extra protein. *runs off to eat some Reese's*

Pst... I made a protein banana bread including Reese's Pieces. Need to remake it because the base recipe wasn't great (made it too liquidy, and not banana-y enough). But REESE'S

KylaDenay · October 2014

ChubbieCanuck wrote: »

Here's a handy Halloween candy work-out chart

I just had the Hershey's about 5 minutes ago. No extra work for me. It was yum

Tips and tricks for losing weight

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