beginning again and hope to stick to it

What I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to lose weight, eat so you drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to do some trial and error to figure it out. I'd start ~1600 cal/day. Hit this goal, along with your macros and getting in your workouts, for 2 weeks. If you lose 1-2 lbs/week, you're good to go. If you lose too much, increase your intake and repeat. If you don't lose enough, reduce your intake a bit and repeat. After a few cycles, you'll figure out what works for you in your situation.

Eat the foods you like to hit your calorie goal and have a good macro breakdown. This is what I normally do.
protein: 0.8-1.2 g/lb of lean body weight
fat: ~20-25% of your calories
carbs: the rest of your calories

Be sure to get in your fiber too. Lots of whole foods, fruits, and veggies, but don't completely deny yourself some treat foods you enjoy. Just plan for them and work them into your calories and macros

As for workouts, the more intense you can make it the better your results will be. Plenty of research studies have shown that intensity in resistance training and cardio is very important. After that, just be consistent!

Allan

rayodani wrote: »

freemanrun247 wrote: »

The best way is consistent exercise and a good stable diet. How much are you trying to lose and when is your wedding?

My wedding is in September. I have about 4 months so if I can loose 10 lbs a month that would be awesome. I'm at 260 my heaviest I've ever been.

It sounds like we're in similar situations!

My best advice would be to find a workout or two that you really enjoy doing and stick with it! My favorites would be running/races and zumba/dancing! It takes a lot of the "work" out of workout and makes it fun! Another key is to log EVERYTHING you eat. I never realized how many calories I was snacking on or how often I had a "cheat" meal until I started to track everything.

Why are you beginning again? Why wasn't last time successful?

freemanrun247 wrote: »

10lb a month is possible, though kind of a lot at a fast rate. If you're super speeding your weight loss then you'd need to start getting serious with everything if you plan to lose 40lbs by your wedding.

1. Workout twice a day, whether at the gym or with a home cardio machine. Get your diet in order, start cutting calories now (it's much quicker to NOT eat 800 extra calories than it is to spend 45 minutes on a treadmil).

2. Your goal should always be to burn more calories than you consume. Also get on a detox regime and start drinking lots of water... to help you shed more water and help with bloating.

3. What Terbusa said, take fiber supplements... it'll help with weight loss as well.

4. Cut sugar asap.

5. Take additional weight loss supplements to help you burn more calories or tone your body up. If you're sensitive to caffeine then start with something light. A lipotropic supplement helps your body tap into your fat reserves for fuel/energy which helps with toning. A thermogenic (fat burner) helps increase your bodys internal body temperature to help you burn more calories and also raises metabolism but it's extremely high in caffeine and can raise your heart rate and may be discomforting.



Feel free to message me if you have anymore questions.

Nope.

Pretty much the good majority of this is not necessary for sustainable weight loss, particularly the part about "fat burning" supplements. The only fat they burn is from your wallet. If I were you, OP, I would save your money and stay away from those things..I've read way too many horror stories about supplements on here, and can find thread links if needed. All you need to do is eat at a calorie deficit. Same with "detoxing". Your liver takes care of that, a "detox" is not necessary. If your liver stops working, you don't need a detox, you need a hospital.

While cutting down on sugar is never a bad thing for health reasons, it's the calories you need to worry about for weight loss.
Lastly, you can lose weight doing exactly 0 minutes of exercise if you wish, though your results may not be quite what you like. Exercise makes you healthier.
Exercise is for fitness, diet is for weight loss.

Best course of action: get a food scale. Weigh all solids, measure all liquids. Eat at the goal MFP sets for you, and not below it. Log consistenly and accurately. Try to choose good options that will help you feel satiated, eat less of the calorie dense foods, and above all, have patience! Trust the process and it will happen for you!

freemanrun247 wrote: »

10lb a month is possible, though kind of a lot at a fast rate. If you're super speeding your weight loss then you'd need to start getting serious with everything if you plan to lose 40lbs by your wedding.

1. Workout twice a day, whether at the gym or with a home cardio machine. Get your diet in order, start cutting calories now (it's much quicker to NOT eat 800 extra calories than it is to spend 45 minutes on a treadmil).

2. Your goal should always be to burn more calories than you consume. Also get on a detox regime and start drinking lots of water... to help you shed more water and help with bloating.

3. What Terbusa said, take fiber supplements... it'll help with weight loss as well.

4. Cut sugar asap.

5. Take additional weight loss supplements to help you burn more calories or tone your body up. If you're sensitive to caffeine then start with something light. A lipotropic supplement helps your body tap into your fat reserves for fuel/energy which helps with toning. A thermogenic (fat burner) helps increase your bodys internal body temperature to help you burn more calories and also raises metabolism but it's extremely high in caffeine and can raise your heart rate and may be discomforting.



Feel free to message me if you have anymore questions.

Fixed it for you.

size102b wrote: »

Try change your lifestyle otherwise after the wdding or a big event you'll regain and like me have a life of yoyoing
It's taken me 28 years to just see I can have treats & meals out as long as I'm strict most of the time

This.