Asklemmy

For me regular, maintainable changes are the way to go. Find exercise types that you enjoy and do them regularly. If that is once a week a first, perfect. If it is waking up to yoga every day, also perfect. As that becomes second nature add a little more. You won't see changes at first because you are working to build healthy habits not make wide sweeping and unsustainable changes. Generally, I would say ditch the scale. Measure your progress in how you feel and if you are meeting your goals. I keep track of things like time to run a mile, weight lifting/rep increases, and things like that to show myself that I am making progress. I had some random goals to work towards too, like being able to walk on my hands. If you have something that you're working towards it will keep you motivated.

On eating, I eat whatever seems good and I don't count calories. I do try to pay attention to when I am feeling full enough. Always take wait before having a second portion. Again, slow, maintainable changes are the way I want to go.

As a full disclaimer, my drive is to be capable and have fewer health problems and injuries as I age not to build any sort of physique.

counting calories, which means weighing your food.

Bariatric surgery produced such great (and unexpected) results, doctors and scientists took a deeper look ... if i recall correctly, one of the conclusions : easiest way to lose weight is to reduce to a minimum the number of hours during which one takes food, meaning having the longest possible fasting period each day. (I'm combating pre-diabetes using this)

Keeping a consistent routine helps. If you got some adjustable dumbbells and a yoga mat, the only other thing I would say to get would be a door frame pull up bar, and you're all set.

I do 10 mins every day of p90x, you can find that on torrents. There are also really good youtube channels like athlean x or fitness blender that can help you work on cardio, abs, whatever you need, in short videos. You can do that 10 mins right after you get up, or go to sleep, but make sure you do it every day. We waste hours every day on the net, so 10 mins is not difficult to fit in.

Watch some videos on diet from various fitness channels. They will tell you some counter intuitive things, such as how you need to eat more food more often, (and think about food as energy, not as a snack) but you will need to cut out the junk if you want to lose weight.

Counting calories is overkill imo, and a lot of the fittest ppl don't do it. But you need to develop good and consistent eating habits and meal prep, as well as a daily consistent workout routine.

Track what you eat and drop the carbs down. BMI is completely useless, my bodyfat is around 10% and my BMI says I'm Obese.

I'd get over the gym shyness, gyms are great, everybody regardless of level they're at is all working to better themselves, with many different goals. Don't get brainwashed by Planet Fitness commercials. If your dumbbells are a full set, you can do a lot, but motivation is very difficult to have and sustain long term working out at home. Gaining muscle should also be a goal, muscle drives your metabolic rate, the less muscle mass the lower your TDEE, meaning easier to gain weight as well as just not being as metabolically healthy. Having a good amount of muscle and bulking are worlds apart.

Grab the Cronometer app or use the website and tracking is about as easy as it gets, doing it blind is impossible. Failing to plan is planning to fail.

Good Luck!

Depending on where you live, it might be a good idea to go running and/or cycling outside. Swimming also helps to balance out your body fat. Doing outdoor sports is way more fun than going to the gym & healthier, too.

crystal meth worked wonders for me. I'm mostly kidding, but....

I fell in love. I quit eating to fill up the void. Lost at least 65lbs.

My wife and I have gone on and off Keto/Low-carb diets when we start gaining weight and it works really well for both of us I ended up losing ~30lbs in the first four months. I haven’t really had to watch calories at all as the diet itself will usually naturally lower your calorie intake for the same volume of food. I don’t work out at all as I don’t have the time in my schedule between kids, work, and social obligations. I’m a programmer as well so all of my work is done sitting at a desk

If I cut out all sugar and nothing else changes, I will start to loose weight slowly.

The most success I ever had was counting calories with the myfitnesspal app.

do lemmers have resources for creating a low-maintenance workout plan?

darebee (non-profit) has a lot of useful content.

Increasing exercise never did it for me, and what astounded me was I stopped exercising for a while when I started a LCHF diet some years ago. Obviously, I adhered to it quite strictly for the first few months, and I saw my extra weight bleed off in about 6 to 8 weeks.

After those results I was very loath to go back to "normal" eating, and it inspired me to largely stick with it the last few years, and the weight has not returned. Basically, I cut out anything with added sugar or processed foods. I did not pile fat on but did go for full cream milk, full cream cheese, etc. The "not removed fats" actually give the food, coffee, etc flavour, so there was no need to add sugar. It is not a zero carb diet, so I am on whole wheat type breads and do have sweet potatoes, etc.

A good routine if you don't have any equipment is to do some push-ups (you can do different types of push ups), do some push ups (also do different types), and some squats. If you manage to make a 100 of each that should get you in moderate shape IMO, maybe if you have fat in a specific part of the body and you want to get rid of that you should do some specific exercise in that area, but I think that's a workout plan that does not require that much time. Also don't try to do 100 push ups one after the other, you should try and do 10, then 20, and so on, and doing everything slowly is better than doing it fast.

Low carbon diet did it for me.

You do need some exercise though. The key is to find something that you enjoy.

I lost by using one of those weight and calorie trackers and youtube exercise videos (I like the dance ones). I don't like the gym either, I feel so self conscious when exercising, so I love those youtube or even VCR age workout videos that I can do at home with the blinds drawn tight. Whatever exercise you pick make sure its something you like and want to do, its hard to get momentum to begin with.

I've lost 50 so far, still have another 50 to go. The first thing that really helped me was dealing with my dysphoria which was the root driver of my overeating. Once I was comfortable in my body, I wanted to improve it.

Scheduling helps a lot, I would slowly ramp up the exercise, start off with x2 30min a week and go from there until you're at your desired amount, could be less or more times a week. Try to schedule eating too if you can, that way you're not mindlessly snacking on a bowl of cereal at 1AM.

Another big one is to avoid sugar, that stuff is poison in the amounts we typically eat. The artificial stuff is also bad for you and spikes your blood sugar, so don't get comfortable replacing regular soda for diet, you eventually want to taper off. Drink more water, it'll help delay your hunger.

For balanced meals more vegetable, fiber, and/or protein source than anything else on the plate helps as a rough rule, not a perfect one though. For example, beans. Could have a lentil soup like shorba paired with some sort of vegetable side dish for example. Root vegetables make good curries, carrot curry, pumpkin, etc, just use non-fat or non-dairy milk where the recipe calls for milk. Soups are generally low calorie, or can be made so.

Keto has been extremely effective for me. Highly recommend it. No carbohydrates no sugar.

For those looking for a Lemmy weight loss community, visit !loseit@discuss.tchncs.de and help us grow one!

keto.

I’m not an expert but I have successfully lost about 100 pounds so I’ll try and give you some lessons learned. Basically, all that matters is that you eat less calories than you but .

So there’s 2 parts of the formula. What you consume and what you burn. Different types of diets can help you towards the goal of consuming less but none of them are magic, you have to eat less calories than you use. The other side is what you burn. You have a base metabolic rate which is the calories you burn just existing. You also burn calories through exercise. So you have to eat less than your base metabolic rate plus the amount burned during exercise if you want to lose weight.

There’s a saying that you lose weight in the kitchen. Basically, you’ll never workout enough to overcome a bad diet unless you’re a serious athlete. Here is a bit of back of the envelope math. Running for half an hour burns about 350 calories. If you run 7 days a week that’s 2,400 calories. A pound has about 3500 calories. So if you’re running half hour a day, you’re not even burning a pound a week. And this is probably more exercise than most people will reasonably do. Exercise has a lot of benefits and you should be doing cardio at least most days and it will boost your weight loss but alone, you’ll probably eat more and end up not losing anything.

To track calories and exercise and figure out how much you should eat, there’s apps that help. I started with my fitness pal which has become a bloated convoluted mess but still has the biggest food library and I believe is free to use. I’ve moved to Lose It which costs 20 bucks a year and is very much worth it. The food database is really good and the interface is straightforward and easy to use. Basically you type the food you ate in to the app and it shows you options.

People have a tendency to under estimate their calories so I tend to make an effort to go high to try and balance it out. Unfortunately, this isn’t an exact science. If you think you’re doing everything right and still not losing weight, dig in to whether you’re accurately entering your food (maybe you had 2 servings instead of one, maybe the database is wrong, etc) or forgetting to add things.

In terms of diet, I started with very strict keto, which is just not eating carbs, and lost a lot of weight fairly easily. Basically, you eat a diet high in fats and protein which is supposed to do magical things for fat burning. I don’t think it does anything magical. But carbs are cheap energy so your body processed them quickly and you get hungry. Fast and protein take longer to process so you feel full longer and way less. I am not a scientist or nutritionist but this is my oversimplified understanding and it matches with my experience.

I’ve abandoned strict keto for what I call lazy keto. I don’t count carbs but I do make low carb choices as often as possible. So instead of a sandwich, maybe I’ll do a wrap with a low carb tortilla. For dinner, I tend to try to just eat a simple meat with a roasted vegetable. Just be careful with sauces and you can’t really go wrong eating this way - meat item plus vegetable item meals.

I also have gotten in to intermittent fasting which helps a lot in cutting down calories. I did one meal a day for a long time which is what it sounds like. I only ate in the evening in about a 2 hour window every day. It’s not as hard as it sounds if you’re doing low carb. My doctor was skeptical it was a good idea but after doing a bunch of tests my cholesterol and triglycerides were lower than they’ve ever been. Now that I’m not trying to lose as much, I generally just don’t eat breakfast now. Some people can’t handle it but it’s a tool if you can do it.

Also, some more practical diet advice - never drink any calories. Learn to love black coffee. Quit drinking. A couple beers will destroy your diet. It’s nearly impossible to lose weight while drinking in my experience. If you do drink, vodka soda or gin and tonic type drinks are what you want. Don’t even buy unhealthy snack. Just keep chips and sweets out of your house. If you need to snack, eat vegetables. Air popped popcorn is low calorie. Cheese sticks can get you in trouble but are a good snack if you don’t over do it.

This all very hard to make yourself do. You should get in to the mindset that you’re changing your lifestyle and weight loss is secondary. You want to adjust your habits to be healthier so you can live a healthy life sustainably long term. But it’s a marathon not a sprint (cliches exist for a reason.) You will have days or weeks or months where you just fail hard and that’s okay. Just never stop trying and eventually you’ll get there.

For exercise, I highly recommend finding a physical activity you enjoy doing. Running on a treadmill or sitting on an elliptical is mind numbingly boring. I got really in to cycling and it’s fun. Currently I’m planning a 200 mile bike trip. If you liked roller blading as a kid, I see a lot more people on the trail on roller blades these days. Or maybe find a way to get back in to sports.

Hopefully something in there was helpful, happy to talk more about it.

Im pretty happy with body weight training. Short & easy but really try to do at least a little every single day to keep the habit up.

I am doing it the real fuckin hard way.

When I started (May 7th) I weighed 270lbs. I am 5'5", so that makes me about as round as I was tall. I am in my 30s, so I was just an absolute ticking time bomb, heart on the brink of explosion. I was also having some less emergent but still very irritating physical issues such as not being able to properly clean myself (too fat to reach) and when I would lay back in my recliner I would feel my neck fat choking me. I reached a point where I had to do something right that second and no matter what it was or how "unhealthy" of a method, it's not worse than dying of a heart attack in my own living room with a tub of ice cream in my lap and a box of oreos on my end table.

So that day I basically cut to 1 very small meal per day. Less than 500 calories. I do that 6 days per week, but on Friday I eat whatever I want, a full 3 meals usually. Some weeks I've eaten 5000 calories on Friday, but my deficit is so strong it doesn't even matter. I also started walking. For the first few days it was no less than 10k steps, but I quickly jumped to 15k. After only about 3 weeks I jumped up to 25k as a goal and I achieved it most days. Eventually, and as of now, 25k is a hard and fast rule and I try to do 30k. I havnt gotten less than 25k since early June.

See the thing is, BMI tells me I need to weigh between 109 and 148. I do think that the top end of that is on the low end of what I actually think I should weigh, given my more muscular build, but regardless, I was twice that.

I only weigh on Fridays (it's a mental thing) and as of this past Friday I weighed 213.6. I am still on a very hard cut with my immediate goal being to get under 200, which I should reach before the end of August. Once I'm back in to 100s I'll reevaluate my calorie intake and the speed at which I'm losing.

Currently my estimated TDEE is around 3100 calories and I am losing 4ish pounds per week. If I dial that back to 2.5-3 lbs per week once I get under 200 then I think I can just coast on down to 165 which is what I am currently calling my "goal weight". I fully understand that when I get there I will likely want to keep going since I am guessing 150 or so is where I will be most pleased with how I look. I have not always been morbidly obese. 15 years or so ago 150 was the sweet spot so I imagine it's gonna be somewhere in that neighborhood, but we'll cross that bridge when we get to it.

diet and exercise

Every time my wife fucked a MAGA man I did 10 sit-ups.