How to lose weight fast (ish) safely ?
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What I suspect you’re really asking is how to lose body fat fast and the answer to that is, you can’t. It will take time. A safe rate of weight loss to aim for is about 0.5kg/1lbs a week and you should look for results about four weeks after starting a programme.
That programme should be designed to have you eating about 300-500 calories a day less than you do now (assuming your weight is stable). Exercise will help as part of that programme but it needs to be tailored to weight loss. If you’re lifting weights with the intention of building muscle, while trying to lose body fat that will fail in the long term for a variety of reasons. If you’re spending hours on a treadmill you may overestimate how many calories you burn and eat the deficit you create.
There are lots of ways of going about fat loss and lots of strategies for achieving it (foods to avoid, foods to eat more of etc, etc, etc. High fat, low carb, high protein, bla, bla, bla.). It really boils down to burning more calories than you consume at a sensible, and most importantly sustainable, level.
For a beginner who wants to commit to this properly, using the aids freely available in today’s society, you could do worse that getting a calorie counting app that works for you and looking up “A Workout Routine” online.
The author offers guidance and info on how to achieve goals like losing fat, increasing strength and building muscle. The guy is down to earth, easy to understand, and while a lot of people may take issue with his simplistic approach, it works for beginners because it cuts through a lot of bullshit.
I lost two stone of body weight using his methods as well as building muscle and a lot of physical strength. Most importantly I went down about two jean sizes [emoji1] That was over two years ago. I’ve kept the weight off and train regularly still, despite all sorts of setbacks, thanks to his methods. I also love beer and melted cheese so he must be getting something right [emoji6]
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start skating again and doing most of the things you used to do to fit into your denims . . . if you have the time and your body can take the abuse
like most have already stated attempt to consume less than you burn and eat whole foods and stay away from prepackaged things as much as you can so you control what you are putting into your body
tell as many people as you can about your attempts at getting yourself together and try to get into health hobbies that will put you in contact with fit people who can help you along on your journey and hold you accountable.
at least those are the things that have worked for me.
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^^This man knows what he's talking about.
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Cut back (out) dairy and bread, and other white refined foods, pasta, white rice, etc. And try dropping saucy food.
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I just did this and no bread potatoes ..etc I started with Keto diet ..and down 25 pounds…now I'm just careful and still not eating bread pasta and watching how many carbs are in what I'm eating ...and I stopped eating out ...whole foods and yes exercising @organisys:
Eat less, move more
Swap carbs for protein as much as you can and reduce sugar intake.
Run or Cycle.
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As far as weight is concerned, there are 3 things to keep in mind:
- Calories in, calories out.
- It's much easier to meaningfully impact calories in (what you eat) than calories out (how much you burn).
- You can only manage a safe weight loss by counting everything - yes, it means weighing every single piece of food. (That's less true of people who have a lot of experience.)
Note that if you were to go super low carb you would see a quick weight drop. It's mostly water, but it will stay off as long as you stay low carb.
Personally, I think that a paleo-is approach with low carb makes the most sense for long term health, along with IF. However for weight loss, it's whatever approach makes it easier for you to cut your intake.
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I lost quite a bit of weight over the last 18 months. I had been working out and eating right (no sugary drinks, avoiding carbs like bread and pasta, etc) but I didn’t start losing weight fast until I cut down my calorie intake to about 1400-1500 per day and started intermittent fasting (everything I ate was between 11am-7pm, nothing but water otherwise).
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I've lost 40ish pounds and counting. My two cents:
-weight loss comes from changes to diet more than it comes from exercise.
-Expect weight loss to take take and be a lifestyle change (rather than a short term diet).
-Get a food tracker app like myfitnesspal. There are a bunch of studies that show that logging your food causes you to eat less.
-Set targets for macronutrients (protein, carbs, fat). The most important of these is protein, just because it is more satiating than carbs + is good for rebuilding your muscles if you are exercising.
-Once you have a baseline for what you are eating, titrate down your calories. You should be shooting for something feasible that doesn't involve too much suffering.
-If possible, only eat stuff you made yourself (or where you understand all the ingredients)
-Make sure you are eating before you are hungry, the hungrier you are, the weaker your willpower and the less compliant you will be with your diet.
-Set planned cheat days. For me Friday is cheat day, there is research that shows that having set cheat days makes it easier to maintain generally good dietary habits over the long run. Also, psychologically, it's nice to have a break from trying to maintain self-control all the time.
-Exercise regularly. I personally recommend finding something that you enjoy where it is easy to set goals pursue, that way you have something to keep you motivated for however long it takes to ultimately lose the weight. I think there's also some evidence that running etc. helps suppress people's appetites.
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^^^ A lot Of sense there, far better put than my first post ,
I am too lazy to tap out that much helpful info unfortunately! ::) -
Thank for the replies.
I am on an exercise bike for 30-45 mins a day now.
Reduced food intake quite a lot, especially bread and junk food I used to eat a lot of.
Reduced carbs and sugar ( used to eat a lot of potato + bread all the time, way too much bread )I seem to have lost between 3 or 4 Lbs in just over a week, maybe 10 days and face looks visibly thinner and healthier.
I do feel weaker and felt myself getting a little dizzy once or twice but it has been a huge change really after letting myself go for many years.
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Thank for suggesting D-Bal Max and the replies.
I am on an exercise bike for 30-45 mins a day now.
Reduced food intake quite a lot, especially bread and junk food I used to eat a lot of.
Reduced carbs and sugar ( used to eat a lot of potato + bread all the time, way too much bread )I seem to have lost between 3 or 4 Lbs in just over a week, maybe 10 days and face looks visibly thinner and healthier.
I do feel weaker and felt myself getting a little dizzy once or twice but it has been a huge change really after letting myself go for many years.
I didn't want to quote it because it's big, but Lester's post times a thousand! He nailed it imo. It all comes from changing the bad habits and teaching yourself better ones. Without that, the results are just temporary at best.
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