In your opinion.....

Amanda82691
Amanda82691 Posts: 298 Member
edited November 23 in Health and Weight Loss
What is the key(s) to successful weight loss/fat loss? And please be more specific then just "a lifestyle change" we get that haha. I am just curious to what you all will say. :) Happy sharing and play nice!
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Replies

  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    edited August 2015
    Calorie deficit.
    Realistic expectations.
    Patience.
  • DemoraFairy
    DemoraFairy Posts: 1,806 Member
    edited August 2015
    Other than a calorie deficit, I'd say the most important thing is sustainability. Don't do a diet you can't stick to - so don't cut out food groups if you're not planning on cutting them out forever, don't eat way too little food each day, include treats and such in moderation. Same with exercise - do exercise because you enjoy it, if you force yourself to do it you probably won't stick with it.

    There are of course people that do make a drastic change just for the duration of losing weight, stick to it long enough to lose the weight, then go back to roughly what they were doing before and keep the weight off, but it's pretty rare. For most people, sustainability is important to sticking with the diet and keeping the weight off.

    Having written all that I guess it's the same thing as just saying 'a lifestyle change'... but I guess that's all that's important really, a calorie deficit and a lifestyle change!
  • Francl27
    Francl27 Posts: 26,371 Member
    Be 100% committed when you start, and realize you can't go back to your eating habits afterwards.
  • vivmom2014
    vivmom2014 Posts: 1,649 Member
    Calorie deficit, no slashing entire food groups, no vilifying food. And move your body.
  • keelybird57
    keelybird57 Posts: 63 Member
    Tracking -- every bite -- every day
  • snowflakesav
    snowflakesav Posts: 649 Member
    Dealing with some of the emotional reasons for using food for comfort. getting off your butt and moving...taking care of yourself and your environment.

    Stop thinking that the rules of science and biology don't apply to oneself. Stop with casting oneself as the victim and conjuring up medical reasons why the rules of science don't apply To oneself.
  • Merkavar
    Merkavar Posts: 3,082 Member
    Time
    Patience
    Small weekly achievements that accumulate
    Not expecting or demanding instant results
    Calorie deficit
  • NewMeSM75
    NewMeSM75 Posts: 971 Member
    Attitude. If you think you can't, you probably won't. Set your mind and do it.
  • rosnigetsfit
    rosnigetsfit Posts: 569 Member
    Merkavar wrote: »
    Time
    Patience
    Small weekly achievements that accumulate
    Not expecting or demanding instant results
    Calorie deficit

    This!
  • jessathemessa
    jessathemessa Posts: 65 Member
    One thing that I've found is really important is to know that you aren't perfect, but that you need to keep going and be dedicated. Sometimes you'll slip up and eat too many calories, you'll go out for dinner, you'll go out for drinks with your friends, etc. Don't let this hold you back from enjoying your life, but eat in moderation and try to make healthier choices. So if you slip up, don't quit, don't let it get you down. You can do it.
  • TimothyFish
    TimothyFish Posts: 4,925 Member
    As others have said, a calorie deficit is required, but that is more like the mechanics of weight loss rather than the key to weight loss. Knowing that a calorie deficit is required does you no good if you don't actually create one. It seems to me that the key is having a strong motivating reason to lose weight. There's the bride who wants to look a certain way for her wedding. There's the person weight related health problems who is fearful of what will happen if he doesn't lose weight. There's the athlete who knows that losing weight will shave seconds off his time. People can lose some weight by just deciding to, but that won't last long if they don't have a strongly desired goal that is only reachable by losing the weight.

  • enkiemonkey
    enkiemonkey Posts: 82 Member
    I love that multiple people have mentioned patience. I think that is probably the hardest. As a lack of patience probably contributes to people giving up so soon.

    I am only 30 days in but I love my new lifestyle and my progress. Here are some of mine:

    1. Eating healthier (more fruits, veggies, water) which as a result leads to calorie deficit for me.

    2. Patience and persistence.

    3. Support network. I post here often and my best friend and BF are my biggest cheerleaders. They also help me make better food choices when we go out to eat.

    4. Eat slower. Drink lots of water and clear broth soup based foods.
  • msf74
    msf74 Posts: 3,498 Member
    Calorie deficit
    Flexible rather than rigid mindset
    Long term rather than short term focus
  • rybo
    rybo Posts: 5,424 Member
    Finding what works for YOU. Not following the diet that your Co workers or a friend used. Finding the "you" diet. If you have triggers, manage or avoid them. If you have cravings, figure out why. Keep things as simple as possible and don't look for short cuts or fast fixes.
  • ald783
    ald783 Posts: 688 Member
    - meal planning and prepping in advance
    - tracking, accurately and honestly
    - making gradual and realistic changes.. this means slower weight loss but it also makes it sustainable
    - exercise.. I don't think the calories burned contributes substantially to my weight loss but I think it makes me feel better and puts me in a healthier mindset so I tend to eat better when I'm working out
  • vivmom2014
    vivmom2014 Posts: 1,649 Member
    rybo wrote: »
    Finding what works for YOU. Not following the diet that your Co workers or a friend used. Finding the "you" diet. If you have triggers, manage or avoid them. If you have cravings, figure out why. Keep things as simple as possible and don't look for short cuts or fast fixes.

    100% yes to this.

  • FunSizedKJ
    FunSizedKJ Posts: 67 Member
    It is all about consistency, planning ahead, and being honest with yourself about what you're putting into your body. I used to have a bad habit of grazing, I'd eat random little bits that seemed too insignificant to count and not log them. Many little bits add up over the course of a day and can really hurt the overall goal.
  • mewilliams11
    mewilliams11 Posts: 139 Member
    In the words of Winnie the Pooh's Christopher Robin: "You are braver than you believe, stronger than you seem, & smarter than you think".

    Self determination & self confidence is the key!
  • Francl27
    Francl27 Posts: 26,371 Member
    Also, not go from one extreme to another. I *never* picked more than 1 pound a week loss. I don't understand how people expect to go from 3500 to 1200 calories a day and not want to give up after a week.
  • ForestFairy022
    ForestFairy022 Posts: 99 Member
    For me, practising enough self control to NOT binge on 1000-2000 calories every night. :) I've done good! Been binge free for 2 weeks if I don't count the weekend! ;)
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    I think it's finding a diet and activity that suits your lifestyle and you enjoy. Something you can see yourself sticking with long term.
  • jkal1979
    jkal1979 Posts: 1,896 Member
    Along with all of the great advice that has been given so far...

    Keep things simple. There is no reason to think that you have to go to the complicated extremes on your first day.

    Set a reasonable calorie goal. If you don't feel like you can sustain the amount of calories you start out with you can always adjust it.

    During the first month, your main focus should be on creating habits like logging everything. Also use this time to really get to know the ins and outs of MFP. Read the announcements so you can learn how to log everything accurately, the benefits of a food scale, and just how things work on here in general.

    Make sure that your expectations are realistic.

    Get to know your body and learn what causes normal fluctuations in your body weight.

    Avoid the coaches, distributors, ambassadors and anyone else that is trying to sell you something on here.
  • Alyssa_Is_LosingIt
    Alyssa_Is_LosingIt Posts: 4,696 Member
    Calorie deficit.
    Realistic expectations.
    Patience.

    This is really all you need.
  • tennisdude2004
    tennisdude2004 Posts: 5,609 Member
    What is the key(s) to successful weight loss/fat loss? And please be more specific then just "a lifestyle change" we get that haha. I am just curious to what you all will say. :) Happy sharing and play nice!

    1) Find an eating style that works for you (that may mean trying different things - whatever you try, give it at least a month to see if it fits you).

    2) Sleep - get plenty of this (don't short change yourself).

    3) Be active. Do some kind of activity which you enjoy (anything from just walking to mountain climbing) Do what feels fun. If you do something that feels like a chore chances are you won't stick to it (that goes for the diet you choose too).

    4) As someone above has mentioned - patience. Even slow progress, is progress!!

    5) Don't give up.

    A great quote I saw the other month which I now look at often.

    "If I quit now, I'll soon be back to where I started. And when I started I so desperately wanted to be where I am now"
  • sophomorelove
    sophomorelove Posts: 193 Member
    rybo wrote: »
    Finding what works for YOU. Not following the diet that your Co workers or a friend used. Finding the "you" diet. If you have triggers, manage or avoid them. If you have cravings, figure out why. Keep things as simple as possible and don't look for short cuts or fast fixes.
    I second that. just cut the crap and realize there's no magic or hidden stones. it's day by day calorie balance. that's it. find out what macros keep you satiated and take it one day at a time



  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Reasonable calorie deficit with a plan you can continue to do even after you've met your goal.
    Patience.
    Commitment.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png
  • rigby619
    rigby619 Posts: 28 Member
    i think to be realistic and not lose a stone in a week! I find setting small targets are more achievable. You really need to enjoy what you're doing too, maybe not the gym there are many other forms of excersize to go with eating well! :-)

    a good support or doing it alongside someone is great for motivation!!
  • iplayoutside19
    iplayoutside19 Posts: 2,304 Member
    Lot's of good advice here. 1. Get a food scale. What you think is a serving is likely bigger than an actual serving. With a food scale over time you will get pretty good at eye balling stuff. 2. Like others have said. Find foods that fit into your calorie goals that work for you. Some foods will keep you full longer than other foods. 3. Always try new things. You will find a meal or recipe that is healthy and that you enjoy eating. Then you will eat it a lot and get tired of it. You need to develop a rotation of healthy meals so you can sustain your eating habits.
    4. Find active activities that you enjoy so they don't feel like exercise to you. But, same thing with food, always try new things.
  • PrettyPearl88
    PrettyPearl88 Posts: 368 Member
    In addition to a lifestyle change and sustainability, I'd say....

    Eating healthier foods, mainly eating more protein and fiber every day. I've found this to be the most important habit I've learned. When I eat a good amount of protein and fiber, I feel full on fewer calories, cravings are more manageable, and it's SO much easier to stick to my daily calorie goal.
  • idrinkalotofwater
    idrinkalotofwater Posts: 251 Member
    When you know you shouldn't eat something - don't
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