Does anyone have any weight loss tips and fat loss tips for me please?
ashleygroizard
Posts: 181 Member
Hi I’ve lost over 40 kg and I’m trying to lose at least 15 kgs - 30kgs. I usually do a 7.9 km brisk walk that takes 90-100 minutes (1.5hours) 3-7 days per week. Does anyone have any weight loss tips and fat loss tips for me? I’d love to hear. I’m 175 cm tall and I weigh 84.9 kgs today so I’m still overweight but looking to get to 56-76kg which is a healthy bmi for me. Thank you
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What kind of tips are you looking for? You've already lost a great deal of weight so its seems you're doing things right. I'd suggest continue what you're doing. As you get closer to your goal weight progress will slow down, in which case you will need to pay extra attention to your logging (use a scale if you dont already) and be patient. Congratulations on your loss thus far!
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recalibrate your daily calories at current weight
reward yourself with new clothes that fit tight1 -
Burn more than you eat
Track everything1 -
Look both ways before crossing the street.
Just kidding. Eat at a deficit. Move more.2 -
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Any tips you’d like to share. This weight loss journey of mine is taking a very long time. I lost 20 kg in three years from 2015 then I really started trying hard to lose weight last year 2018 and I lost 19 kg since the beginning of last year up until now. I’m still overweight but nowhere near as big as I was. I’m 9 kg away from a healthy bmi and 28 kg away from where I’d love to be at the lowest healthy bmi that’s recommended for me. But I did let myself get massive so it’s understandable that it’s taking so long to lose it all. I didn’t gain the weight overnight it took years. I’m Trying to get back to 57 kg like I was from 20- 24 but it seems impossible. I’ve just started logging what I eat on my fitness pal after joining three days ago and I’ve actually been under the daily kilojoules each day what’s recommended for me to eat and drink. Do you know If I eat the recommended kilojoules my fitness pal recommends will I lose weight from following what I should be eating each day by diet alone? And also with eating the recommended kilojoules each day and doing from 270 - 630 minutes of walking each week will that help me lose weight quicker? You are right I have to be patient and my fiancé also has told me to have patience. Thank you for your kind comment I appreciate itTeabythesea_ wrote: »What kind of tips are you looking for? You've already lost a great deal of weight so its seems you're doing things right. I'd suggest continue what you're doing. As you get closer to your goal weight progress will slow down, in which case you will need to pay extra attention to your logging (use a scale if you dont already) and be patient. Congratulations on your loss thus far!
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What kind of tips would you like? It sounds like you've been doing great so far 😊0
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LovelySavannah wrote: »What kind of tips would you like? It sounds like you've been doing great so far 😊
I did something stupid and starved myself for three days straight and then was told of a health professional we need food to survive. I thought I could live off water and coffee. I was wrong. So over the last few days I’ve gained the weight back plus more then what I started with before I starved myself because I started eating again. Will I start losing weight again or will I just keep going up in weight now? I’m eating less then the recommended kilojoules my fitness pal gave me but only because I’m not that hungry. I’ve been drinking lots of water and two cups of coffee a day. I eat two meals a day.0 -
ashleygroizard wrote: »LovelySavannah wrote: »What kind of tips would you like? It sounds like you've been doing great so far 😊
I did something stupid and starved myself for three days straight and then was told of a health professional we need food to survive. I thought I could live off water and coffee. I was wrong. So over the last few days I’ve gained the weight back plus more then what I started with before I starved myself because I started eating again. Will I start losing weight again or will I just keep going up in weight now? I’m eating less then the recommended kilojoules my fitness pal gave me but only because I’m not that hungry. I’ve been drinking lots of water and two cups of coffee a day. I eat two meals a day.
No need to worry about that. You'll start losing again in no time what happened when you quit eating for those days, your body was confused on why it wasn't getting food then when you gave it food, it's thinking that now it has to store it (which caused the weight gain), just in case that happens again. Your body was just in survival mode like what it would do if you were in the wild. It's completely normal and it will start going back down once it realizes that you're not in survival mode lol. It's annoying I know but that's what the body is programmed to do. 20 -
LovelySavannah wrote: »ashleygroizard wrote: »LovelySavannah wrote: »What kind of tips would you like? It sounds like you've been doing great so far 😊
I did something stupid and starved myself for three days straight and then was told of a health professional we need food to survive. I thought I could live off water and coffee. I was wrong. So over the last few days I’ve gained the weight back plus more then what I started with before I starved myself because I started eating again. Will I start losing weight again or will I just keep going up in weight now? I’m eating less then the recommended kilojoules my fitness pal gave me but only because I’m not that hungry. I’ve been drinking lots of water and two cups of coffee a day. I eat two meals a day.
No need to worry about that. You'll start losing again in no time what happened when you quit eating for those days, your body was confused on why it wasn't getting food then when you gave it food, it's thinking that now it has to store it (which caused the weight gain), just in case that happens again. Your body was just in survival mode like what it would do if you were in the wild. It's completely normal and it will start going back down once it realizes that you're not in survival mode lol. It's annoying I know but that's what the body is programmed to do.
That is really not true. You gain weight when you start eating again because you have more food in your system. Food has weight.
OP - Please continue to see the health professional who got you to start eating again.9 -
Google starvation mode.16
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LovelySavannah wrote: »Google starvation mode.
And you'll discover it doesn't exist.
https://community.myfitnesspal.com/en/discussion/1077746/starvation-mode-adaptive-thermogenesis-and-weight-loss/p17 -
Google again.
https://draxe.com/starvation-mode/17 -
first off let me say congrats on making the effort.
Keep in mind weight loss is a journey, not a destination. Once you reach your target weight then what? Do you fall back into old habits? you have to look at this long term by changing eating and exercise habits.
Starving yourself is probably worse than binge eating so don't do that again!
If your target is 1400 calories per day stick to it and forget about the extra calories MFP gives you for exercise...In my opinion it's a waste of time. Also make sure you eat several times a day to keep your metabolism going. Your 2 meals a day habit will shut down your metabolism or your body will go into starvation mode and hang on to fat. Eat more often, just smaller meals. You should be aiming for 5 meal breaks a day if you can...every 2-3 hours. That will keep your metabolism humming along.
Additionally you need to change up your exercise routine. Walking is great but over time your body gets used to it and you burn fewer calories. Add different exercises, including weight bearing/resistance exercises. Swimming would also be a great addition. Try walking with some hand and/or leg weights.....
Adding more protein to the diet (within your 1400 caloric range) will also help. It has been proven that adding more protein actually helps you burn up 100 more calories a day.11 -
LovelySavannah wrote: »Google again.
https://draxe.com/starvation-mode/
Quoting an article written by a "doctor" of natural medicine who also thinks leaky gut exists does not support your case. Try some academically reviewed articles...
https://www.ncbi.nlm.nih.gov/pubmed/3661473
https://www.ncbi.nlm.nih.gov/pubmed/10837292
https://academic.oup.com/ajcn/article-abstract/56/1/275S/4715728?redirectedFrom=fulltext
So, again, starvation mode is a myth. What the body DOES have is adaptive thermogenesis. However, this results in a very slow change of metabolism as you lose weight and is completely normal. What it means is that as you lose weight your body requires fewer calories to support bodily functions. This is why a 200 lb person can lose weight eating more calories than a 130 lb person. This has nothing to do with eating habits.
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first off let me say congrats on making the effort.
Keep in mind weight loss is a journey, not a destination. Once you reach your target weight then what? Do you fall back into old habits? you have to look at this long term by changing eating and exercise habits.
Starving yourself is probably worse than binge eating so don't do that again!
If your target is 1400 calories per day stick to it and forget about the extra calories MFP gives you for exercise...In my opinion it's a waste of time. Also make sure you eat several times a day to keep your metabolism going. Your 2 meals a day habit will shut down your metabolism or your body will go into starvation mode and hang on to fat. Eat more often, just smaller meals. You should be aiming for 5 meal breaks a day if you can...every 2-3 hours. That will keep your metabolism humming along.
Additionally you need to change up your exercise routine. Walking is great but over time your body gets used to it and you burn fewer calories. Add different exercises, including weight bearing/resistance exercises. Swimming would also be a great addition. Try walking with some hand and/or leg weights.....
Adding more protein to the diet (within your 1400 caloric range) will also help. It has been proven that adding more protein actually helps you burn up 100 more calories a day.
You started off strong, but... no.
OP, do not ignore exercise calories. MFP follows NEAT (non-exercise activity thermogenesis), meaning the 1400 calories already includes your deficit. If you add exercise in there you are increasing that deficit and and your net calories can end up being dangerously low. Eating too few calories can result in hair loss, weakened bones and immune system, reproductive issues, fatigue, and more. It's not worth it. Eat your exercise calories. If you dont want to log exercise then use a calculator to find your TDEE, eat at a deficit of that (250cal a day for .5lb a week, 500cal for 1lb a week, so on...) and eat to that number every day regardless of whether you exercise or not.
Furthermore, eat when you want. It doesn't matter when you eat, just that you do. Your metabolism will NOT shut down and you will NOT go into starvation mode.
Finally, you do not need to constantly switch up your exercise routine. Some people do because they get bored but if you're enjoying what you're doing then by all means continue! You will build endurance but it does not become any less of an effective form of exercise.
Dont fall for all of this weight loss pseudoscience. Eat what MFP tells you to, log your exercise, weigh your food, and your weight loss will continue.
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ashleygroizard wrote: »
No no no no no.
MFP gives you a calorie allowance with a built-in deficit. It is intended that you eat back any calories burned through exercise. What you are proposing is forcing your body to function with no fuel. How well does that work with a car?5 -
LovelySavannah wrote: »ashleygroizard wrote: »LovelySavannah wrote: »What kind of tips would you like? It sounds like you've been doing great so far 😊
I did something stupid and starved myself for three days straight and then was told of a health professional we need food to survive. I thought I could live off water and coffee. I was wrong. So over the last few days I’ve gained the weight back plus more then what I started with before I starved myself because I started eating again. Will I start losing weight again or will I just keep going up in weight now? I’m eating less then the recommended kilojoules my fitness pal gave me but only because I’m not that hungry. I’ve been drinking lots of water and two cups of coffee a day. I eat two meals a day.
No need to worry about that. You'll start losing again in no time what happened when you quit eating for those days, your body was confused on why it wasn't getting food then when you gave it food, it's thinking that now it has to store it (which caused the weight gain), just in case that happens again. Your body was just in survival mode like what it would do if you were in the wild. It's completely normal and it will start going back down once it realizes that you're not in survival mode lol. It's annoying I know but that's what the body is programmed to do.
That is not at all what has happened.
When you don't eat for several days, a couple of things happen. 1) You have no food or waste in your system. 2) Along with everything else, you aren't eating any carbs or sodium. Each gram of carbs holds 3 grams of water, so when you stop eating them, you shed a lot of water. Then when you start eating again, 1) You have food and waste in your system and 2) Your body starts retaining the water it needs for normal functions again. This will cause an increase on the scale, but it is certainly not body fat.
The woo on here today is unbelievable.
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Hello: I think you should not exercise so much each day that it equals 1400 calories that you are allowed for that day. Just focus on aerobic exercise to burn 500 calories per day. Add weight lifting too for 30 minutes each day. I do this and the weight is falling off me. [ lose fat not muscle] My sister-in-law has a small frame and eats no food [ less than 1000 calories per day] and never exercises and moves at a snails pace. SHE IS OBESE! I eat 2x as much and exercise all day and am rock solid with lots of muscle......just trying to lose a layer of fat right now.12
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If your target is 1400 calories per day stick to it and forget about the extra calories MFP gives you for exercise...In my opinion it's a waste of time. Also make sure you eat several times a day to keep your metabolism going. Your 2 meals a day habit will shut down your metabolism or your body will go into starvation mode and hang on to fat. Eat more often, just smaller meals. You should be aiming for 5 meal breaks a day if you can...every 2-3 hours. That will keep your metabolism humming along.
Your opinion does not reflect the scientific basis on which MFP was designed. While a person who may not be logging with perfect accuracy usually will not be harmed by skipping a few exercise calories, if a person is burning significant amounts of calories and not replacing them, it may easily put them in a deficit that is unhealthy and even dangerous for them.
And again, starvation mode (i.e.- not adaptive thermogenesis, which is a long-term condition, not based on missing a meal), meal timing... bogus.9 -
HEAVYweightlifter wrote: »Hello: I think you should not exercise so much each day that it equals 1400 calories that you are allowed for that day. Just focus on aerobic exercise to burn 500 calories per day. Add weight lifting too for 30 minutes each day. I do this and the weight is falling off me. [ lose fat not muscle] My sister-in-law has a small frame and eats no food [ less than 1000 calories per day] and never exercises and moves at a snails pace. SHE IS OBESE! I eat 2x as much and exercise all day and am rock solid with lots of muscle......just trying to lose a layer of fat right now.
Holy mackerel. What does the bolded even mean? Your sister did not get obese by eating that little, I can tell you that.
OP, you can go ahead and ignore this one too. The number of calories burnt exercising is highly dependent upon the person and intensity. Weight loss is calories in < calories out. Everything else is just a factor that contributes to either side of that equation. If you want to exercise, go ahead, just be sure to log it.8 -
LovelySavannah wrote: »ashleygroizard wrote: »LovelySavannah wrote: »What kind of tips would you like? It sounds like you've been doing great so far 😊
I did something stupid and starved myself for three days straight and then was told of a health professional we need food to survive. I thought I could live off water and coffee. I was wrong. So over the last few days I’ve gained the weight back plus more then what I started with before I starved myself because I started eating again. Will I start losing weight again or will I just keep going up in weight now? I’m eating less then the recommended kilojoules my fitness pal gave me but only because I’m not that hungry. I’ve been drinking lots of water and two cups of coffee a day. I eat two meals a day.
No need to worry about that. You'll start losing again in no time what happened when you quit eating for those days, your body was confused on why it wasn't getting food then when you gave it food, it's thinking that now it has to store it (which caused the weight gain), just in case that happens again. Your body was just in survival mode like what it would do if you were in the wild. It's completely normal and it will start going back down once it realizes that you're not in survival mode lol. It's annoying I know but that's what the body is programmed to do.
Pretty much none of this is true. Your body doesn't get "confused". It adapts. You don't suddenly store fat from not eating. Survival Mode is not a thing. It's a myth. And Dr. Axe is not considered a credible scientific source. There are many peer reviewed studies on these things that would dispute your assertions.
I would suggest you learn to vet sources and understand what sources are credible and what ones are not. Eg. peer reviewed studies and meta-analyses, scholarly articles from reputable organization like the International Society of Sports Nutrition or JAMA instead of Dr. Axe and google. Learn how PubMed works to find actual studies. You may want to refrain from giving advice until your knowledge of how physiology and nutrition actually work is broader.9 -
I would stand up for my point and explain my history of taking 2 years of anatomy and physiology for nursing school (while also keeping high grades and had honors) and how I trained to be a dietitian for the Air Force so I'm not completely clueless when it comes to knowing about the body, but I don't care anymore and isn't worth it.20
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LovelySavannah wrote: »I would stand up for my point and explain my history of taking 2 years of anatomy and physiology for nursing school (while also keeping high grades and had honors) and how I trained to be a dietitian for the Air Force so I'm not completely clueless when it comes to knowing about the body, but I don't care anymore and isn't worth it.
Two years of anatomy and physiology and you think ACV helps your body remove toxins and starvation mode exists? Yikes.15 -
Teabythesea_ wrote: »LovelySavannah wrote: »I would stand up for my point and explain my history of taking 2 years of anatomy and physiology for nursing school (while also keeping high grades and had honors) and how I trained to be a dietitian for the Air Force so I'm not completely clueless when it comes to knowing about the body, but I don't care anymore and isn't worth it.
Two years of anatomy and physiology and you think ACV helps your body remove toxins and starvation mode exists? Yikes.
If you haven't noticed, both of those concepts are myths/debates therefore there are two sides of it.12 -
Teabythesea_ wrote: »LovelySavannah wrote: »I would stand up for my point and explain my history of taking 2 years of anatomy and physiology for nursing school (while also keeping high grades and had honors) and how I trained to be a dietitian for the Air Force so I'm not completely clueless when it comes to knowing about the body, but I don't care anymore and isn't worth it.
Two years of anatomy and physiology and you think ACV helps your body remove toxins and starvation mode exists? Yikes.
Exactly! Wow!4 -
If your target is 1400 calories per day stick to it and forget about the extra calories MFP gives you for exercise...In my opinion it's a waste of time. Also make sure you eat several times a day to keep your metabolism going. Your 2 meals a day habit will shut down your metabolism or your body will go into starvation mode and hang on to fat. Eat more often, just smaller meals. You should be aiming for 5 meal breaks a day if you can...every 2-3 hours. That will keep your metabolism humming along.
No, that's not how MFP works. If a goal is from MFP, you should eat back exercise calories, at least if you actually have significant exercise calories. You can try eating back a portion until you know how well-calculated they are.
There is zero reason to eat a bunch of times a day unless you happen to be someone for whom that helps control calories. I eat 2-3 times per day, and dislike strongly eating more often. It makes me hungrier.Additionally you need to change up your exercise routine. Walking is great but over time your body gets used to it and you burn fewer calories. Add different exercises, including weight bearing/resistance exercises. Swimming would also be a great addition. Try walking with some hand and/or leg weights.....
Getting in resistance and cardio is good, but confusing your body by changing exercise is a myth, and as you get more fit and better at things like running or walking you will burn more in the same period of time (except that as you get lighter you burn less, all else equal).
Why do people believe things like "you can confuse your body" or "your body doesn't know how to process X food item"? Your body is you, not some antagonist.5 -
LovelySavannah wrote: »I would stand up for my point and explain my history of taking 2 years of anatomy and physiology for nursing school (while also keeping high grades and had honors) and how I trained to be a dietitian for the Air Force so I'm not completely clueless when it comes to knowing about the body, but I don't care anymore and isn't worth it.
Then why would you cite Dr Axe?8
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