Weight loss and maintaining muscle

faris_747
faris_747 Posts: 1 Member
edited December 2024 in Health and Weight Loss
I was wondering if anyone has advice on loosing fat and maintaining muscle. I am 20 years old 5'10 225 pounds was 185 three and half years ago i tried loosing weight the closest i got was around 198 i did get bigger and more muscular i am trying to loose weight by interminint fasting but my body got so used to it, i also did the fasting with keto but its not really working for me. please any advice on loosing a good amount of weight fast in my case.

Replies

  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,816 Member
    Losing weight at 20 is generally a bit easier than for older people. You might try just limiting desserts, sugar drinks, alcohol, and carbs (potatoes, pasta, bread-- especially fried carbs) for as many weeks as you want to lose pounds. Still eat healthy regular meals and participate in some fun sports. That used to be all I had to do!

    You can use MFP to keep track of what you eat, of course!
  • Hannahwalksfar
    Hannahwalksfar Posts: 572 Member
    Jthanmyfitnesspal wrote: »
    Losing weight at 20 is generally a bit easier than for older people. You might try just limiting desserts, sugar drinks, alcohol, and carbs (potatoes, pasta, bread-- especially fried carbs) for as many weeks as you want to lose pounds. Still eat healthy regular meals and participate in some fun sports. That used to be all I had to do!

    You can use MFP to keep track of what you eat, of course!
    they can eat whatever they like. Just less than they burn. Start out how you mean to go on. If you don’t plan on depriving yourself of all those foods in the long run then don’t do it to lose weight. It has to be sustainable not just doable.
  • cheryldumais
    cheryldumais Posts: 1,907 Member
    I have to agree with not losing too fast. I did that many times over my lifetime but never kept the weight off until now. This time I lost slowly and changed my lifestyle permanently. Honestly that's the key. Figure out what you can live with for the rest of your life and do it. No diet is a surefire way to lose for everyone. What works is what you can do and do for good. The number one way to lose is to eat less calories. If Intermitent Fasting helps you to eat less or less carb as in Keto makes you less hungry then that is a good way to lose weight but you need to be able to continue doing that after you get to goal or you will gain it right back. Keto is in vogue right now and I know folks who have been successful with it. It makes me sick every time and I can't give up carb for good so it didn't work for me. The immediate water loss makes people think that they are losing fat really fast where in actuality most of it is water due to the loss of Glycogen from reduced carbs. Bear this in mind.

    Quote from medical express: "In the first few days after starting the keto diet, a person can experience a significant loss of water weight. ... Glycogen is responsible for water retention, so when its levels fall, so do our water levels. To the average person, the diet appears to be working. The number on the scale is going down."

    Find something you can live with and do that. Exercise is the same. Figure out what you like to do and do it. You will burn a few extra calories, possibly lower your hunger and get fitter. Good luck.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    edited August 2019
    Your body is like a bank account... put more in that you use and it'll get bigger. Use more than you put in and it'll get smaller. The bigger the difference between the in and the out, the fast things will change. It's really that simple.

    There are a couple of complications though...

    First,
    The faster you lose (i.e. the greater the difference between the in and the out), the greater likelihood that you'll lose more muscle as part of the weight loss.

    Next,
    In the bigger picture... you got to where you are for a reason. If you don't learn how to manage whatever that reason is, you'll just end up back in the same situation. So learning things like appropriate portion sizes, moderation, balance, etc can be more beneficial that the actual weight loss.
  • SnifterPug
    SnifterPug Posts: 746 Member
    Check out Tom Venuto's book "Burn the Fat, Feed the Muscle"
  • lynn_glenmont
    lynn_glenmont Posts: 10,223 Member
    To minimize muscle loss while losing weight, combine a small calorie deficit with generous amounts of protein,* and a challenging resistance-training program.

    *you'll see all kinds of recommendations for protein, which I'm not especially interested in debating. My recommendation is 0.65 g/lb healthy/goal BW, but more certainly doesn't hurt, so long as it's not crowding out adequate fat and veggies.
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