How to lose weight fast (ish) safely ?
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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! ::)
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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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???
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Update : Lost near 18 lbs now and no longer classed as overweight
Congrats!
Stress and depression are the two main subjects that always been what I battle, I've been super fit and overweight, I try to keep my eye on the stress and processing depresion and not feed them, that helps me to be consistent with what I eat because it always reflects one with the other, we are all different sizes and lead different lives but at the end we get affected by things the same even tho we have a different theater of life or are strong in different departments. All the very best to everyone. -
Update : Lost near 18 lbs now and no longer classed as overweight
Yessss! How many of your old jeans can you fit into now? Be careful you don't lose too much and have to buy a bunch of size 30s
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Everything is too big now lol
I lost about 27 Lbs.
Now I am size 31.When I started this thread I was 34/35
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That is quite a transformation. Are you doing any form of training as well as watching the calories?
I have stopped losing weight now because I noticed I was getting gradually weaker and weaker.
My new plan is to try and stay roughly the same weight but build some strength back so I have started eating a little more and doing some weights / push ups etc.But when I was losing weight I was cycling on a machine 5 or 6 days a week until my knee started to make a clicking noise all the time after about 8 weeks. So I switched to walking for about 1.5 hours a day instead.
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That rate of weight loss will strip muscle as well as fat which explains the weakness. Strength training sounds like a good plan as does increasing calorie intake.
I’d recommend using a calorie counter and tracking your consumption/burn. If you continue in a calorific deficit while training you’re likely to damage yourself, on the other hand, eating too much will hurt your progress. Well done!
