Need some Tips for weight loss

vucko951
vucko951 Posts: 4 Member
edited November 18 in Health and Weight Loss
I'll make it short, 19year old, last year didn't train for a day, before that I trained MMA and kickbox 3 years and 4 years in the gym, I had 78 kg and now I have 125 +/- kg. I am fat. Didn't lose any muscles just gained fat. If you have any tip for fast weight loss or any diet I would be greatful

Replies

  • NoIdea101NoIdea
    NoIdea101NoIdea Posts: 659 Member
    Weight loss isn't fast. Diets don't work.

    Anyone who attempts to lose weight 'fast' usually does it in a very unhealthy and unsustainable way; once you start eating 'normally' again, the pounds will pile back on plus more. Same with diets, once you stop doing a certain diet, all that weight plus more usually comers piling back on.

    To lose weight you need to eat at a deficit, so work out your TDEE and it is recommended to eat 500 below that. You can exercise to increase the amount of calories you can eat per day. Make sure you follow something sustainable; lifestyle change, not diet.
  • Bigkmc
    Bigkmc Posts: 25 Member
    My tip is to measure (with scales) all your food and log it to count the calories.

    You'll probably be surprised at how many calories you are actually eating, so to ensure the deficit above, count every last spoonful. Good luck!
  • beemerphile1
    beemerphile1 Posts: 1,710 Member
    Eat less and move more, not being a smart *kitten*, it really is that simple.
  • vucko951
    vucko951 Posts: 4 Member
    Thank you for the tips. I am currently exercising 4-5 times a week strength amd same with cardio(running) 3 km a day aproxx.. And I made some changes in my eating habbits. Is this plan good or should I add something?
  • DemoraFairy
    DemoraFairy Posts: 1,806 Member
    vucko951 wrote: »
    Thank you for the tips. I am currently exercising 4-5 times a week strength amd same with cardio(running) 3 km a day aproxx.. And I made some changes in my eating habbits. Is this plan good or should I add something?

    Sounds fine as long as you're accurately counting calories (so weighing everything) and sticking to your goal.

    I'll also mention that you should keep in mind that weight loss isn't linear - you won't lose weight every all the time, so if you go a few weeks without losing and you're sure you're definitely sticking to your calories, then don't worry - it happens. Also you should remember that fluctuations happen, so don't worry if you gain a few pounds one day.
  • s2mikey
    s2mikey Posts: 146 Member
    beemerphile1 wrote: »
    Eat less and move more, not being a smart *kitten*, it really is that simple.

    Its "simple" in theory but can be hard to actually get it right. IMO, too much emphasis is placed on the diet part and in my own experience your exercise intensity level and frequency plays a HUGE roll in how your results will be. I know the arguments that you cant "out-exercise" a crappy diet and while I agree with that Id argue back that you CAN "earn" the bonus of eating more of what you want, when you want IF you stay very active and really hit the weights & cardio hard. Thats what I do and its working for me.
  • ruggedshutter
    ruggedshutter Posts: 389 Member
    My tip....weight loss happens in the kitchen, exercise is for your health. You will get more results by cutting your calories that you consume than exercising more. Example, 300 calories will take most people about 30 minutes of exercise. In the kitchen that equals about 3 cookies...easier to cut the cookies.

    Other tip that others have already mentioned is to get a digital food scale and use it for everything that you eat. You will be amazed at the difference it can make in your portions.
  • vucko951
    vucko951 Posts: 4 Member
    I know I need to calorie count accuratelly and I am doing it for now. I am currently gaining weight, but I understand that I haven't trained a long time and I need to gain some muscle weight now... Thanks for all the tips. Trying to train as hard as before 10km a day runs before became 3 km runs today, very said about that...
  • whmscll
    whmscll Posts: 2,255 Member
    ruggedshutter wrote: »
    My tip....weight loss happens in the kitchen, exercise is for your health. You will get more results by cutting your calories that you consume than exercising more.

    This. Sad, but true. Took me a long time to come to terms with it.
  • gothchiq
    gothchiq Posts: 4,590 Member
    Lift weights. The calories burned during exercise may not be all that high, but if you build more muscle, you will burn more calories 24-7 maintaining it. That has made the difference for me. Previous weight loss attempts for me failed when I counted calories but did not lift. I was just tired and sluggish and could not maintain the lifestyle. This way, I feel well and I can keep it up.
  • beemerphile1
    beemerphile1 Posts: 1,710 Member
    Sounds like you are exercising enough, now you need to eat less.

    Fill out the information on MFP and insert your weight loss goal. It will give you a calorie goal. Log all food and stay at or under the calorie goal.

    Open your diary so others can review and comment on your food logging.
  • slimzandra
    slimzandra Posts: 955 Member
    Happy Birthday Beemer!
  • vucko951
    vucko951 Posts: 4 Member
    I am logging everything, I started a month ago but stopped and I continued 6 days ago, will open diary later on when I get a hang of it :) aprecciate all the help.
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