How do you REALLY lose weight/burn fat? So many opinions!
dannylives
Posts: 611
I'm sick of reading this and reading that about exercise and how to lose weight. Everybody has a million opinions and testimonies. But then someone else writes a different conclusion of how to do it. Who do I listen to?! For example...some people say to exercise only 50 minutes and no more, then others turn around and say to exercise 90 minutes. What the heck? Some people say to "do a lot of cardio", then another person turns around and says "don't do cardio just lift weights it works better than cardio." What worked for YOU? I would like to hear from people who have lost at least 30 pounds because this is about how much I'm trying to lose. Advice is very welcome. Specific details are encouraged! 
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I work out 7 days a week, at least 1 hour a day. I do a mix of cardio (whatever kind I'm in the mood for) and strength training with weights or resistance bands. I drink lots of water, I workout at different times on different days.... I don't know if that helps, but on the weekends, if I wait until my usual 9pm workout time, I'm liable to say "F - it" and go to bed instead of doing my exercise. For cardio, I do plyometrics, cardio x, kenpo x, hip hop abs, two different turbo jam videos and i go to a zumba class once a week. I also train 3 days a week for a 5k that im doing pretty soon. I've lost 73 lbs.0
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Everyone loses weight the same way, a caloric deficit. Diet is 90% of weight loss. Throwing in lifting is to preserve lean muscle while on a cut. Do strictly cardio and you run the risk of becoming skinny fat0
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Ensure you burn more on a daily basis than you eat. Practice consistently.
Thats it. Anything else is BS distraction from the hard simple fact.0 -
Follow the calorie recommendations listed on here, do not worry about anything BUT the calories...
Do cardio as much as possible to lower your bfp, at least 5 days a week...
Do weight training every OTHER day... I have not done this, but I know this to be the case.
And as harsh as this sounds... when people are throwing out advice... take a look at their pics and their progress... that gives you a good idea whether or not they know what they are talking about
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Definitely working on what goes in my mouth is how I lost my fat. Exericse was secondary. Its all about 80% of what goes in your mouth and 20% exercise.0
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I lost about 100 pounds in total, very slowly over 6 years on and off. I have only taken the latst two months seriously. All I did was cycle with a pupose and eat better (still eating stuff I probably shouldn't be). So if I needed to go somewhere I cycled. All I had at first was a chopper so it was really hard work hence very quick weightloss at first. I then moved to holland for a year and cycled at least 8 miles a day. I got quite thin then.
I guess what works for me is cardio. I don't lift weigthts and I briefly went to the gym but couldn't be bothered with it. For me, exercise has to fit in with my lifestyle otherwise I just don't keep it up. I have started swimming which is working well. I know lot of people who have really benifttied from cycling and swimming. I think going to the gym has to be for a purpose as it is not somethig that fits into your every day life and it can be very boring (for me). I hope to start doing more classes like Zumba, aerobics etc, more for meeting people and watching others, that keeps me motivated.0 -
I've lost 42 pounds so far. I started heavy on cardio (I found a new love in running). Once I started to drop weight I started more weight training. I personally do a lot of workout classes that involve body sculpting. So cardio and weight training. Now I also do 3 days of weight training. My workout schedule is very intense right now but I'm seeing the results and loving it!! I have muscles! You have just got to start and find out what works for you. 0
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Definitely working on what goes in my mouth is how I lost my fat. Exericse was secondary. Its all about 80% of what goes in your mouth and 20% exercise.
I agree 100%! Learning what you eat, what you need to eat and portion control is what helped me to lose weight. I do workout 4 days a week 30 mins cardio each time and then lifting weights to tone. But even when I couldn't make it to the gym for 2 weeks I still lost weight because my diet was better.0 -
Definitely working on what goes in my mouth is how I lost my fat. Exericse was secondary. Its all about 80% of what goes in your mouth and 20% exercise.
I agree with this a lot I have lost 12 pounds in the last 2 months and this is the first time I have ever truly cut out most of the crap I used to eat.0 -
As above, I monitor what I eat to achieve a calorie deficit.
I started off exercising because I thought it was something you *had* to do to lose weight. After I found MFP and was able to accurately monitor calories in vs calories out I could have stopped exercising and just used diet to keep the loss going, but I enjoy the exercise and I'm sure I wouldn't feel as good if I wasn't as fit as I am now.0 -
I calculated my TDEE
took 80% of that as my daily goal total
1g protein per 1 lb body weight (or target weight if you prefer)
25%cals from fats....the rest carbs.
MWF I do strength training with some brief spurts of cardio for one hour , T, TH, Sat, is low to moderate cardio for one hour.
I have no idea how much of that contributes to actual fat loss, but I can tell you I'm happy with the results so far.0 -
I can't tell you how to lose it as I've never had a problem, but I can tell you how I've kept it off.
I'm 44 years old I was maybe 165lbs in high school. I think I'm 170lbs now.
I've always created a calorie deficit and ate right even before finding MFP. I mainly joined to encourage my family and friends. You have to replace processed carbs with fruits/veggies and drink plenty of water. Every once in a while I'll splurge on pizza but not much. I know almost exactly what I'm going to eat that day before the day begins.
Also, I've always been a runner. I ran track in high school and belong to a run club now. We all go out to drink after it's a blast. I still run 2-3 times a week. I also add a little free weights in there but not much.
Hope that helps.0 -
Burn more than you take in. Exercise to make it go faster. Track everything and anything you put in your mouth daily from the time you wake up until you go to bed.
Don't give up when the scale goes up 2lbs and you think it should have gone down 1lb. Your body hates you and wants to mess with your head, don't let it.0 -
The reason you hear so many different stories is that there is no one right way to do it. In the world of diet and exercise there are very few empirical truths. Everybody's bodies respond differently to the same inputs and outputs. Genetics plays such a huge role in this that you can't say there is only one right way to go about it. Additionally, different dietary approaches work better for some but not others simply due to differences in mental approach. Some people follow a strict plan better, some like to have the flexibility to choose their foods but with a Point system to guide them, still others do better when they monitor every single calorie and nutrient.
The only things that can truly be said for fact are your body derives energy from food. That energy is measured in a unit called calories. Some foods are more calorie dense than others. Your body uses that energy to complete it's daily functions. If the body has a surplus of energy, it will look to store that away to be used at a later time. If the body has a deficit of energy it will go to those energy stores to make up the difference.
So what you have to do to find the right answer for you is read each of the different diets that's out there. Find one that makes sense to you logically and that you feel you can follow easily and go with it. Same with the exercise. Find a plan that you think you have the ability and the equipment to complete and that you think you'll enjoy (or at least not hate too much) and then go with it.0 -
Great advice I feel the same .The lose you have to cut calories and burn them.Eat healthy calories and feel better. Cardio is a must and ill burn fat . Light muscle training is good if you are more concerned about losing if you start heavy you are going to build more muscle. I think you are ready to see the scale move. so I say eat right,get in that cardio,don't forget your supplements,add some strength training and after the pounds start to come off you can up the strength training for more muscles.0
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Because there are so many ways, as you've stated, in the grand scheme of things, there's not one specific way that's greatly more effective than another. It kind of depends on your goal, but the one thing that all techniques share is diet, as it is the backbone for the specific goal you have in mind. Lose weight = calorie deficit. Gain weight = calorie surplus. Maintain weight = maintain calorie balance of BMR + TDEE. If you have macro goals, eat the required foods and/or supplements to meet them; i.e. increased protein, carb cycling, etc.
As for activity, find a balance with what works for you. HIIT routines and/or lifting heavy are usually the staple advice given to those who are looking to burn fat. Look at all of the different stories and testimonies. Since there's a variety, choose what interests you and try it for a few weeks. If it works, stick with it. You always have the option of changing it up.0 -
I can't tell you how to lose it as I've never had a problem, but I can tell you how I've kept it off.
I'm 44 years old I was maybe 165lbs in high school. I think I'm 170lbs now.
I've always created a calorie deficit and ate right even before finding MFP.
How did you manage to gain weight at a deficit?0 -
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I suggest you do some reading and research.
Lyle McDonald is a good place to start ---> http://www.bodyrecomposition.com/
Then....go to Alan Aragon's site.
Then...go to Martin Berkhan's site..
There is a world of FACTUAL info out there.0 -
Totally agree with the eating theme, i have lost 48 pounds since just before last christmas, from easter i started running every day but i lost about 21 pounds before starting to excersize we follow healthy eating rather than calling it a diet. We try to eat as little fat as possible, my diary is open so take a look.
I try an run at least 5 - 6 days a week only for about 20 minutes and if i can get to the gym which is hardly ever prob once a fortnight. I only go on the bkies for about 20 mins and then the rowing machine for 20 mins.
My cals are set at 1200 and i never eat back my excersize cals. Also if i ever cheat the weight lose stops. So i dont cheat and eat any sweets or cakes or puddings which is how i got to the size i was at the start of my journey.
Good luck with your life style change and healthy eating plan - its so worth all the hard work0 -
Oral sex. Lots and lots of oral sex. You get your workout in and then you get your recovery protein shot. Oh yeah and its 100% natural.
Enjoy!!
Lol ...nice
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exercise has its benefits, but you REALLY lose weight/burn fat by controlling what you eat. I've lost 52 pounds so far this year with the following 3 phase program...
1. for the first 2 months, I did WW and no exercise. I lost around 21 pounds.
2. for the next 2 months, I added 30ish minutes of cardio exercise 3-5x/week (stair climbing at first and then some running/biking)...did a 3 week natural cleanse...and otherwise made better food choices. I lost around 18 pounds during this phase.
3. during phase 2, I read a LOT of stuff about nutrition and exercise. I was very worried that I would gain back the weight I lost during the cleanse and wanted to have some options to try for when I was done with the cleanse. During phase 3, I intensified my exercise. I added resistance training, and HIIT with sprint intervals. During the first 4 months of phase 3, I've lost roughly 13 pounds...but my body has changed more than that. I've added some muscle definition, there's a lot of tightening up all over, and my conditioning has improved. I think the HIIT sprint intervals make a big difference. I do 4 different types of sprint intervals...and most of the workouts are 30ish minutes.
at this time, a typical exercise week for me looks like...
monday.... 1 hour boot camp (something I added about 5 weeks ago)..and on weeks I can't go to boot camp, I do a resistance training circuit at my house
tuesday... rest day, jog, or bike
wednesday... 30 minute resistance training, full body circuit in my home gym.
thursday...rest day, jog, or one of these types of intervals...sprint/walk or sprint/jog
friday....rest day, jog or bike
saturday...sprint/bodyweight exercise HIIT or shuttle sprint/bodyweight exercise circuit HIIT
sunday...rest day, jog or bike (typically I don't have time to bike during the weekdays so I try to carve out some time for biking on sunday).0 -
I've lost (so far, still have more to lose) around 25 lbs doing a combination of Cardio & strength training while counting calories.
It's the only way that I've been able to successfully lose weight. I can maintain doing only one or two of the three... but I have to have all 3 to lose. :drinker:
But, like others have said, everyone's body works differently. What may work for one, may not work for another. Once you figure out what works, keep at it! :flowerforyou:0 -
Mine has been due to calorie currency, staying under my goals, eating whatever i like as long as it's in budget, and burning at least 600 calories 6 days a week.
Hasn't been hard in the slightest for me.
My shopping list would make some people on here shudder, but i know what I'm doing! I just like variety in my food!0 -
I just do what makes me feel good, strong, and proud at the end of the day! I am told I do way too much cardio.... but it makes me happy, so who cares?!
I work out six days a week from anywhere from an hour - two and half hours and I include atleast three days of abs and weights in there.
I say do what makes you feel good and what works for you!0 -
bump0
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Burn more then you eat or eat less then you burn. For a normal healthy person, it's really as simple as that. Cardio is burns cals and is good for your heart and lungs. Lifting will burn cals, tone and preserve muscles if you are on a deficit /build muscles if you are eating a surplus. Since weight loss is generally just calories in vs calories out, it can be accomplished by doing just 1 of the above. Ideally, doing a good balance of all the above would be best for your overall health.
For me, mine was mostly done with diet alone. Now that I am maintaining I am getting more serious about strength training and cardio. I do wish I would have been doing this all along. My workouts are currently no longer then an hour all together and I am getting toned with more energy for sure.
Good luck!0 -
Follow the calorie recommendations listed on here, do not worry about anything BUT the calories...
Do cardio as much as possible to lower your bfp, at least 5 days a week...
Do weight training every OTHER day... I have not done this, but I know this to be the case.
And as harsh as this sounds... when people are throwing out advice... take a look at their pics and their progress... that gives you a good idea whether or not they know what they are talking about
hahahah i do this subconsciously0 -
These are non-negotiable things you have to do to lose weight:
1) Maintain a calorie deficit on a weekly basis.
2) Keep a food and exercise diary.
3) Always ingest at least 1,200 calories every day.
Beyond that its all personal opinion that could be based on fact, fiction, preference, experience, etc.
Some posts have said cardio is bad. Some say its 90% diet. Both of those are personal opinion. Go back to the 3 non-negotiable things.
Here is my personal opinion, worth no more than any of the others:
Background
I am a 52 year old man. In my 20's I was a bodybuilder and competitive arm wrestler. I had to stay active to not gain weight because of genetics. I also love food and drink.
I always rode bicycles to do cardio, to enhance the calorie deficit.
When I got married and became a father, I sacrificed my health to take care of day to day responsibilities. At one point (in my early 40's) I was 120 pounds overweight.
I yo-yo dieted off and on my whole life.
Currently
I have lost 40 pounds since January 2011. I am within 10 pounds of my goal. I have a body fat percentage of 15.3%.
I like to eat at least 2,000 calories each day. Below that I feel deprived. But sadly the math doesn't work for a 52 year old man who sits at a computer all day to eat that much without gaining weight.
So guess what... I do cardio to allow me to eat 2,200 calories per day and still lose weight. Its worked fine for me.
And I can still bench 280 and seated military 200. At 52, lifting only in the winter months when the daylight hours are few and I can't get outside. I've grown to hate the gym (or exercise indoors) for the most part, but it is a necessary evil certain parts of the year.0 -
What works for me is 1) Moderate Calorie deficit; 2) Moderate Calorie deficit (did I already type that, well it bear repeating) 3) Exercising (Tae-bo, HIIT, Metabolic Resistance Training, and Weight Lifting--I have used and continue to use all these not really worrying about how many minutes a day or anything like that) 4) Rest enough to recover from the workouts. At this moment I am using a program from Craig Ballyntine's Turbulence Training called Body Weight Cardio 3 which has 4 workouts a week and the other days are rest days where I can do 15-30 minutes of light exercise. Above all a moderate calorie deficit is what is fundamental. Not a huge one.0
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All the advice here is excellent. Rather than repeat it - I'll ask you a question - what is your end goal?
If you JUST want to loose weight - count calories. That is all.
If you want to get fit and create a new lifestyle where you partake in exercise as part of your daily routine - do CV work. Personally I was pushed into running by my little sister who volunteered me for a 10K. I loved it - I love running, I love the club I run in and I'm looking forward to a half marathon in a few weeks and a marathon next year. I'm on maintenance now and whilst I'm doing this much training my only concern is that I eat enough and what I eat is healthy. Food = Fuel!
With respect to the calorie counting - bare in mind that a half marathon distance burns 1600 calories - and I do a long run (between 10 and 13 miles) once a week now. I also do one or two short runs (6 miles - 800 cal) and a session with my club (500-800 cal) . So - a good way to loose weight quickly! I started MFP in Jan 2011 and hit target maintenance about the same time I did my first 10K race in July 2011. Have lost about 4lb since so I've moved from the top to the bottom of my maintenance range.
If you want to get buff and show off your muscles - do weights. Personally I still do weights once a week - I it works my arms more than running and helps with core strength - its good complimentary training.
Oh - and eating rubbish - even in your calorific range - makes you feel bad. Seriously - I had a couple of days working away last week and whilst I was on line for calories I felt sick - as if I had a cold coming on. Next day I insisted on eating right (chicken salad, yoghurt, water instead of soda - day after - felt great again). So - whilst I'm no food puritan, I do recommend a balanced diet.
My goals were 'Healthy & Happy' - so far so good.0
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