Any top tips for weight loss
sarahbonbom
Posts: 3
If you have any great tips that would be fab 
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Replies
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100 oz of water per day!0
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Walk as much as possible. Eat protein at every meal. Record your calories honestly and accurately. Get a Fitbit (worked for me.)0
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The big secret is there is no secret.... A calorie deficit is all you need!0
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eat filling foods, peanut butter, soups,beans, also don't deprive yourself, have a little of something you want even though it is cake or whatever0
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Don't over complicate it, eat less, exercise more, and you'll lose weight.0
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Log everything accurately. Weigh your food and measure your liquids. Be wary of calorie burned estimations if you decide to eat them back (do no more than 75%). Work treats in in moderation so you aren't depriving yourself.
community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants0 -
Eat less. Move more.0
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Eat less. Move more.
Pick filling foods to help you eat less. Find an exercise you love (dancing, walking, water aerobics, running, rowing, lifting weights, tennis), which will encourage you to move more.0 -
be honest with yourself and don't give up. if you do keep trying. you will eventually get it right0
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Get a food scale! I measured everything and while I still lost, I just got a scale and found a lot of measurements on labels to be off! I was eating 2.5 oz instead of 1 oz, etc. It makes a big difference.0
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Eat at a deficit and you'll lose weight
No need to over complicate things. People get hung up on all this low carb and all that stuff, it's not necessary (unless a medical condition warrants such things)0 -
I just read an article about Spinach powder and extract. Eating spinach is a great green(s), just add a bit to your salad and youre off to a good start. I ordered the powder and when it comes Im going to add it into my foods because eating salads everyday will get boring. Spinach is supposed to help speed up metabolism and help with the sugar cravings.-2
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its a life style so its going to be looooong term.0
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my biggest mistake is letting myself get too hungry. in the beginning i cut too many calories and after a few days of feeling like i was starving, i quit and started binge eating. i made up for all the missed calories. i realized i can only cut a 100-200 calories at a time and slowly let my body adjust. so far it is working. my best advice/tips are to: START SLOW!
slow and steady wins the race! 0 -
Thank you
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Thank youI just read an article about Spinach powder and extract. Eating spinach is a great green(s), just add a bit to your salad and youre off to a good start. I ordered the powder and when it comes Im going to add it into my foods because eating salads everyday will get boring. Spinach is supposed to help speed up metabolism and help with the sugar cravings.
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For me personally my tips would be log everything, and weigh everything. Don't guess on the weights of things like potatoes, rice, cereal etc. I bought a kitchen scale and soon realised why I wasn't losing like I should have been.0
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sarahbonbom wrote: »
Thank youI just read an article about Spinach powder and extract. Eating spinach is a great green(s), just add a bit to your salad and youre off to a good start. I ordered the powder and when it comes Im going to add it into my foods because eating salads everyday will get boring. Spinach is supposed to help speed up metabolism and help with the sugar cravings.
That is not scientifically proven and is bull. Don't take this advice.
The best advice I was given and it has worked:
1. Eat what you plan on eating and drinking the rest of your life, just learn what quantities you can eat to be the weight and size you want.
2. The scale lies - you won't gain 5 lb in one day or even one week. That weight is water and if it makes you stop, then you won't be able to do this. Weight loss is not linear, so sometimes you will lose, sometimes you will gain and sometimes it'll stay the same for weeks.
3. You are more than your scale weight - you can look better at a higher weight if you have muscle than at a lower weight with less muscle (http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/)
4. This is not a sprint or race to the finish - you don't win by losing the fastest (and actually you lose because you lose more muscle).
5. Weight lifting heavy weights will change your body more than anything else.0 -
eat what you want but make sure to count it. there are no magic foods or pills or supplements. calories are the most important.0
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If you have a bad day and overeat don't panic just get back to it as soon as you can.
Family celebration days happen. Enjoy them and get back on board the following day.0 -
Don't go on extreme diets! Just log, be consistent, be as accurate as possible, allow yourself things that fit int your calories. Remember that going over your goal every now and then is not the end of the world.0
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You need to eat less food that you burn. A good way to get an idea of how much your body burns is to calculate your BMR - Basal Metabolic Rate. This is how many 'calories' your body would burn if you just lay in bed all day and did nothing. This rate changes according to age/sex/height/weight. Once you know your BMR, it is reasonable to assume that if you eat less than your BMR number, you will lose weight. As everybody else has said, it really is eat less, do more. If you choose to eat less and not do more, be strict in how you count calories and make it a lifestyle change, don't view it as a 'diet' because as soon a you go back to how you used to eat, you'll put all the weight back on. Use a search engine to find a site that calculates BMR, there are loads out there.0
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Pack high protein low calorie snacks into your handbag to make sure you don't buy chocolate!0
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You need to eat less food that you burn. A good way to get an idea of how much your body burns is to calculate your BMR - Basal Metabolic Rate. This is how many 'calories' your body would burn if you just lay in bed all day and did nothing. This rate changes according to age/sex/height/weight. Once you know your BMR, it is reasonable to assume that if you eat less than your BMR number, you will lose weight. As everybody else has said, it really is eat less, do more. If you choose to eat less and not do more, be strict in how you count calories and make it a lifestyle change, don't view it as a 'diet' because as soon a you go back to how you used to eat, you'll put all the weight back on. Use a search engine to find a site that calculates BMR, there are loads out there.
telling someone to eat below their BMR is not good advice0 -
Good advice so far! I second making changes slowly that you can keep up for the rest of your life… whatever they may be. I second weighing/measuring food and being honest in your logging. I second eating lots of protein and drinking LOTS of water (8 cups may not be sufficient, but it will depend on you.)
Use your "honeymoon period" of high motivation where you are all ready to get out there and kick some *kitten* as a time to form habits and routines. Those will carry you through when the motivation dies off. Most importantly, when slip-ups happen, forgive yourself and move on! It happens to all of us. Don't let a missed workout turn into a bad meal. Don't let a bad meal turn into a bad day. Don't let a bad day turn into a bad week.0 -
Eat breakfast!!! Breakfast should be your biggest meal throughout the day. You will have energy to start your day out right and be less likely to make unhealthy choices throughout the rest of the day. Just making this one change in my day has made all the difference. Good Luck
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Record everything – don’t look at it as “a diet”. Design a healthy plan “for you.” Eat at a deficit.
Skip the high-calorie, low-nutrition foods and swap for low-calorie nutritious items; and reduce portion sizes
As one Mayo Clinic article put it –
“Despite all the diet strategies out there, weight management still comes down to the calories you take in versus those you burn off. Fad diets may promise you that avoiding carbs or eating a mountain of grapefruit is the secret to weight loss, but it's really all about calories.”
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Eat breakfast!!! Breakfast should be your biggest meal throughout the day. You will have energy to start your day out right and be less likely to make unhealthy choices throughout the rest of the day. Just making this one change in my day has made all the difference. Good Luck
That might work for you, but not for everyone0 -
Eat breakfast!!! Breakfast should be your biggest meal throughout the day. You will have energy to start your day out right and be less likely to make unhealthy choices throughout the rest of the day. Just making this one change in my day has made all the difference. Good Luck
That might work for you, but not for everyone
You could say that about anyone's suggestion. Kind of like how weighing out everything I eat throughout the day like a few people suggested would become exhausting and annoying to me and set me up for failure. Ya... not for me. Skipping breakfast is one of the worst things you can do to your body, of course aside from excessive drug and alcohol abuse. I'm going to school for Chinese Medicine and all of my teachers who are either LAcs, NDs, and/or MDs say this when it comes to breakfast.
Late night snacks are also bad for your body too. Your body needs to focus on resting not digesting at night.
Another helpful tip: How are you eating? Are you eating in a rush on your way to work in the car? Are you eating until you are completely full? In front of the laptop or TV? Sitting down, taking your time, properly chewing every bite, and being completely present with your food also makes a huge difference. I can't stress enough the importance of chewing completely because this is where the digestive process starts. Chewing fully makes your body's job of digesting that much easier. Making simple changes like this can also help with weight loss. My teachers also say that you should only eat until you are about 70% full, ie you still feel like you could eat more but are no longer hungry. Picture how difficult it is to wash the dishes when the sink is completely full of water... it is difficult for your stomach to do it's job when it is completely full. This might offend people on here but I'm going to say this, there is more to losing weight than just counting calories and exercise.
I do log everything I eat and look at my calories but I do it more so to see where I am slipping up through out my day. I use it as a tool to hold myself accountable.0 -
Eat less, move more, lift heavy.
Build habits, not fads.
Log everything, and be honest.0
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