Best weight loss tips/advice!?!?
littlerunningbull
Posts: 1 Member
Getting started on my weight loss journey!
Please give me, your best advice. I mostly plan to stay with the Paleo lifestyle. Any advise/suggestions appreciated!
Please give me, your best advice. I mostly plan to stay with the Paleo lifestyle. Any advise/suggestions appreciated!
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Replies
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Get a food scale, and log accurately.6
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livingleanlivingclean wrote: »Get a food scale, and log accurately.
This, and don't omit foods you enjoy. Everything in moderation.6 -
All the above!2
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Make it all about hitting an achievable goal, like calorie, macros, minutes of exercises, etc., rather than a scale weight target.
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Log all of your food, even if it's way over your calorie goal and total junk food. You've got to be honest with your logging.
A food scale helps learn what portion sizes look like and be accurate with your log.
Be honest with your activity level. If you aren't running marathons don't pretend you ran a 5k each day. Honesty with yourself is really important.
Eat within your calorie goal as often as possible, obviously, but don't sweat the occasional treat day.
Set reasonable small goals, not grandiose big ones that leave you feeling depressed when you can't meet them.
Get a good nights rest.Drink plenty of water. Brush your teeth. Look both ways before crossing the street. Eat your greens.5 -
Weigh loss is a set of things to do. #1 is your food diary.
Your food diary is for tracking everyday, not just the good days.
Perfect is the enemy of the good.3 -
In addition to what has been said, why do an elimination diet like paleo? Do you just enjoy paleo? If so, great. If it is a new diet completely different from your normal diet, it probably won’t last long.
I’ve lost 52 pounds in the last 13 months eating exactly what I ate before...just less of it and some lower calorie swaps.4 -
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If you enjoy Paleo there's nothing wrong with that, but please don't feel you need a special diet to lose weight. Early humans ate a wide variety of foods, and when the gene for lactose tolerance in adults first appeared in Europe it spread like wildfire because it gave the people who had it such a survival advantage.
I'm down 112 lbs, eating moderate amounts of the foods I enjoy and exercising more. My recommendation would be to get in at least 15 minutes of intense activity a day, which will improve your health and earn you a few more calories to eat back. Track and log everything.2 -
Exercise at least 3 days a week for 30 min4
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flyandsleek wrote: »Exercise at least 3 days a week for 30 min
While this isn’t bad advice, it’s not necessary to lose weight. One can maintain a calorie deficit and lose weight without any exercise.4 -
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Ive just started my 2018 journey too (boxing day)
- Logging all my food
- weighing my food (my husband lost 30 pounds last year just by weighing and logging and cutting out bread).
- Lifting heavier weights 2 of 4 weight lifting days (4 rep range)
- 2 bootcamps or spinning each week
- Doing the whole30 for 30 days to kick start and rid myself of sugar (or at least teach myself to be more aware of the sugar in food)
18 pounds of fat to lose by June. No more excuses. Good luck.0 -
Whole 30 for 30? If that’s what I think it is, you may be a masochist.2
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Sorry. Whole30 program for 30 days: no dairy, sugar or sweeteners, or gluten. Just vegetables, lean meat and good fat like olive or coconut oil or nuts. All whole foods, nothing processsed. Its hard. Day 3 and im light headed haha but i swear my mid section looks flatter. I slept really well too and feel energetic. I had an overindulgent christmas. Waaaayyyy too many treats and chocolate and i felt really sick and tired. Its only 30 days. I just need a reset to focus. Health is a full time job. I asked my doctor for advice. She said eat better and work out harder. Simple. I slip really easily once i "cheat" So i need to so something strict to get me started. Still logging and weighing everything and staying within my calorie allowance. I guess it is kind of masochistic but i have 18 Ibs of fat all on my upper body lol. Letting that happen was masochistic haha. Oh and i cannot weigh urself for the full 30 days.4
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What happens when you start allowing the "banned" foods back in your diet after the 30 days?0
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Best advice?
Do you. Don't try every single thing suggested by others, but use common sense and your history to guide you to what works well for you. If you despise exercise even after trying many types, don't convince yourself that you will work out 4-5 times a week. If you tend to obsess over certain things, avoid those things as they pertain to your diet plan. Don't let me or anyone else tell you to eat a couple donuts and move on since you will enjoy the treat... if you know that you will just eat more donuts on a regular basis. If you like eating Paleo do it, if you think it's the only way to lose weight and would rather eat another style.... then do that instead.
It's the long term that matters, and small changes you can sustain change that long term. Don't be afraid to think for yourself, and accept that there will be both potentially good and potentially bad advice to be found on these forums. The advice you can live with long term is more likely to be the advice that is good for YOU.2 -
Don't let the "all or nothing" mentality ruin your long term progress. If you screw up once, don't stress over it and get back on track the next day. I've lost count of the amount of times one little screw up (eating a "forbidden" food or going 5 calories over) led to an unplanned week long binge.2
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learn to listen to your body. No one is made the same.0
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Response to above as to calories - im logging everything and staying within my calorie allowance. Funny thing is, just by removing the bread and sugar, its been super easy to hit my macros. Usually im playing around with dinner cause i ate 3 cookies as an afternoon snack with my coffee. Im on 1200 to 1500 calories depending on workout days and thats not a lot to play around with when unhealthy treats are in the mix.
As to after 30 days, im hoping that i feel better (less tired, less puffy, more energetic) and if i actually do lose any real weight and by that i mean fat, that will be a bonus. I honestly havent thought that far ahead. I just know that what i usually do has not really worked (e.g., eat fairly well most of the time then have cheat meals that lead to cheat days that lead to cheat weeks lol). Sometimes doing a program and resetting is a good starting point. Winging it does not work for me, so i guess my overall tip/advice is have a plan.1 -
What happens when you start allowing the "banned" foods back in your diet after the 30 days?
Yeah this.........
Whole 30 wasn't even set up as a weight loss plan. It's for people with food sensitivities/allergies that they need to figure out. The reason people lose weight is it's so very restrictive.
Strict may get you started.......but weight maintenance is the thing you do for the rest of your life. Elimination diets always backfire (for me).1 -
Response to above on calories. I log my food and stay within calorie allowance. Funny thing is that its been easier to hit my macros since i cut out bread and sugar. Im on 1200 to 1700 calories depending on workout days so not much room for 3 cookies with coffee in the afternoon anymore.
As to after 30 days, well to be honest i havent thought that far ahead. I just need a strict program to reset. Winging it doesnt work for me. One cheat meal leads to a cheat day then cheat weeks lol and before i know it, its June and im still 20 Ibs too heavy. Ill see how i feel on Jan 24th. If i feel better (less tired, less puffy) great. I may continue. If ive lost weight, and i mean lost fat, im hoping thats enough to inspire me to continue to eat this way. Once i complete 30 days, i will come up with a new plan. I guess thats my overall tip/advice is to have a plan.1 -
I did the whole 30, it helps for food sensitivities.
Set a specific goal
Set a time to achieve goal
Make a reasonable attainable goals.
Like I want to weigh this specific amount in 3 months. 1 to 2 pounds a week is good.
3 reasons why?
More energy
Healthy feet- I just had foot surgery
Look hot!
Visualize every morning and night achieving the goal.
Dont dwell on the past. Every day one day at a time. You can do anything for one day....push through temptation. It is 10pm and I want a glass of wine....but I just had all my calories met...tomorrow:)2 -
Eat right and do “HIT” cardio. High intensity training. You can use a variety of cardio equipment for this type of training. Example: treadmill. Walk at a moderate pace for 2-4 minutes then sprint for 1 minute, then repeat this cycle for 15 minutes. This type of training burns more fat, keeps your heart rate up and allows you to keep burning fat even after your workout.3
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Shop on the outer perimeters of the grocery store. I only hit 1 isle and it’s for spices and extra virgin olive oil or coconut oil. I personally do not weigh food, log food, or count calories. I’m eating intuitively, and eating whole food, mainly plant based. I’ve lost 45 lbs in 3 months, 1 week. Working out in moderation, 3-4 times a week, from between 20min to an hour each time.2
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