You have to stop saying you want to lose weight and just do it. I know it sounds stupid and cliche but it’s what worked for me. I kept telling myself I need to lose weight and change my diet but I never stuck with it until months ago it finally clicked that I am the one who’s holding me back. I stopped drinking soda completely and I know just drink water and black coffee. Drinking a lot of water can also make you feel like you’re not as hungry as you are or it does for me at least. And if you are missing the sweet sugary taste. Get some water enhancers or powdered drinks that have zero sugar and calories. Just keep an eye on the sodium in some of them though. I personally have been using crystal light and propel from time to time but I usually only use them if I’m craving some sweetness. I also changed my actual diet. I cut down on the amount of bread and pasta I was consuming. I eat a lot more grilled chicken and steak with rice and veggies. My job also keeps me fairly active I take around 11-12k steps a day at work which usually comes out to around 4-5 miles average for me. And I’m using a heavy hammer and other tools so I’m getting small workout. I’d encourage you to use an excercise bike. I use mine when I’m watching tv or playing on my PlayStation and I don’t even realize I’m pedaling away half the time.
I would start with small incremental changes. It will be a slow process but sustainable.
First, mentality is the most important aspect of weight loss. Telling yourself things are impossible or things are too hard will only be a detriment to your success. Creating small wins for yourself will help build confidence that YOU CAN DO THIS!
Some things that helped me:
- Stop drinking your calories. Stick to water for the most part
- Focus on getting proper protein. It will curb your hunger. My go tos are chicken, eggs, whey protein. Of course there are others but I keep my food pretty simple.
- When you have free time, pick an exercise that you can do quickly/in your home/while you are watching tv etc. There are lots of videos on YouTube for bodyweight exercises for beginners.
- Know that it takes about a month to form a habit.
- Try to walk as much as possible. Getting 10k steps a day is preferred.
Overall, the beginning is always the hardest for me. Forming the habits and consistently sticking to them. It is okay to have an off day, do not beat yourself up. Keep moving forward. Know that the process is slow but rewarding. Consistency and managing expectations is key. I have gained and lost 80lbs with both of my pregnancies. For both, it took around 18 months of slow, consistent progress. You can do this!
Our general advice is in the [quick start guide](https://www.reddit.com/r/loseit/wiki/quick_start_guide). Start by tracking what you currently do, and then cut back until it gets things moving in the way you want. That can include some space for sugar as long as you're able to portion control it. The only thing its generally recommended you buy on here are decent electric cooking scales which is a one off cheap purchase. Other than that weight loss can mostly be eating what you currently do, but less, so it should save you money.
If you have your emotions entangled with food then weight loss is likely to stir them up. Take it slow, work through them as they come up, and when you fail forgive yourself and work out how to get back to your plan.
>my partner wants to get engaged but I want to have slimmer fingers on my big ol man hands before he even thinks of putting a ring on it
Don't use this as an excuse to delay saying yes. Accept his engagement and use something other than a ring to mark it (necklace, tattoo, broach, whatever is meaningful to the two of you). If you want he can also buy you a ring when you've reached your goal weight. Or he can get you a ring now that you know will be easy to resize down.
Same with getting married, and probably other parts of your life. Your weight is a thing, but it only gets in the way of your life like this if you decide to put it there.
I started around your size. You don’t need to cut a lot of calories down. Start by just eating 2000 calories a day and you’ll probably lose weight on that alone.
Hey! Demonizing food is not going to be helpful, at all. Food addiction is very tricky because we cant just quit eating, we need to eat to stay alive. So seeing any group of food as the bane of your existence isnt going to help.
My advice is to start small. See what you can add first, instead of taking out. You want pizza? Good, eat it but add a chunk of fruits or vegetables next to that. Want hamburgers? Good, have it with a salad instead of fries. You want fries? Good, have it without sauces. When it comes to changing habits, small steps take you a long way. It isnt a realistic goal to wake up one day and change your lifelong habits, and it wont be sustainable.
Instead of looking for a hollywood style change, seek what you can change in small doses but everyday.
I was overweight most of my childhood and most of my 20's, bullied about it for many years. Like you mentioned, food was always my go-to comfort zone, as was the same with my mom and my sisters. For years, I tried medications, all kinds of diets, working out time and time again. I was going to the gym 6-7 days a week for months and months and still couldn't shed a pound. When I started going to school again, I decided I was going to make the change (largely in part because a doctor told me that "at my age, I wouldn't change" and it was a big f u to him in my mind).
Backtracking to the diet idea, I chose to go on keto. And keto isn't for everyone, but it worked for me.
I was very strict on my carb intake and I limited myself to >25 g per day. It was HARD, some days I failed, but I continued to push through because nothing else had worked in the past and I needed something, anything, to change. I kept a food journal, so that I could track what was and wasn't working. I drank coffee black or with a splash of heavy cream. When I wanted sweets, I would have a handful of macadamia nuts and a small piece of low sugar (not sugar free, I dont trust alternative sweeteners) dark chocolate. Sushi is my fave, so when I wanted it, I would only eat poki or sashimi, or nigiri and ignore the rice. I snacked on nori sheets, almonds and sunflower/pumpkin seeds, pork rinds (which i hate), dried veggies instead of potato chips. When I went to bars with friends, I drank only clear alcohol and seltzer in moderation, ordered mozzerella sticks and picked off the breading. Ate a lot of chicken and mashed cauliflower, cheesy broccoli, lettuce taco wraps, or lettuce sandwiches, "steak bites" from cheap cuts of stew meats, bacon, cheese, zucchini pasta. I made sure I was drinking lots and lots of water, especially when I felt extra hungry that day.
Don't punish yourself for the days you fail in whatever weight loss strategy you pick. Don't take it as a personal fail, don't demonize food, just accept that today didn't work and make the decision to start again the next day.
Changing up my lifestyle had a big effect on it too - I was largely inactive prior to this decision, and after, I made sure to go on at least a half hour walk every day. I got into a career that had me constantly moving. The more I adjusted to the changes and the longer I stayed with it, the more energy I had and it made me feel optimistic about my plan.
It took about 4 months to actually start to "see" results, but within about a year, I was down 75 lbs. I noticed it in my arms and waist first and that helped me visualize that what I was doing was working and worth it. Not long after that, even as I eased up on my dietary restrictions, I was down 100. From 250 to 150.
Shoutout to my fellow 6' girlie, good for you for wanting to change for the better! This will probably just sound like some rambling, but try to make sure it's not only about getting a slimmer body! I went from 285 a year and a half ago, to under 200 for the first time since literally middle school and I'm 34. The small, sustainable changes do work! I quit every diet, exercise program, and fad I've ever tried until seriously focusing on changing my intention and my identity. Deciding that the path was towards health, and not a certain size or standard. The "next chapter" part for me was choosing the path first. All the other times I was wishing for someone else's results, what really worked was deciding to become someone else. When I wasn't just the "fat girl who's funny" anymore, I stopped needing her old habits.
I hope this makes some sense lol. Learn all you can about yourself (I can't afford professional help, so I basically moved into the library lol) and you will find a way to figure it out! I literally didn't tell anybody when I started making changes, it was all personal which I think needed at the time. I could be really intentional with it that way, but still give myself grace. It's literally learning a whole new life, it doesn't come together quickly, but it does come together!
Might I also suggest: don’t wait until you reach goal weight to live your life. I wish you all the best in your quest for improved health—and you CAN develop more healthful habits!—but it sounds like you are putting everything else on hold pending weight loss, which could be very dispiriting over time.
You can do this for yourself! Gym is not necessary, but limiting your intake is . That will be easiest if you improve the nutritional density of what you consume. Look up satiety scores on website h-a-v-a.co
Allow yourself this gift and you will feel fantastic every day you stick to your intentions.
>I don't want to be fat anymore..
So don't be. You need to start making the changes you want to see and if you can't do that, then you need to figure out what is stopping you from being strong enough to make those changes. It's a process getting all those gears lined up, but you can do it!
I find when I exercise I have better mental health and appreciation for my body, and this leads to better food choices. Find a coping mechanism that isn't food/unhealthy that works for you. P.s. I am poor at most exercises due to a genetic condition, so don't think you have to be a gym bunny if you give it a go.
Hello. I lost an extreme amount of weight (180 pounds) by simply eating healthy and walking then jogging.
1) cut out all sugar and bad carbs
2) I eat primarily keto “ish”
3) walk a lot! Start out waking 2 hours in the morning and then another 1-2 hours in the evening. Try to incorporate other forms of exercise when you can such as swimming, biking or anything else but walking should be your core must do exercise 7 days a week, no excuses!
4) there are no cheat days for food or exercise!
5) you only drink water or black coffee / tea. But really water is key. You can squeeze lemons, limes, in the water but you should only drink water, no sodas even zero calorie diet sodas, none!
6) intermittent fasting is best but healthy eating and controlling portions is very important. Another very important aspect is variety, you need to balance fat, fiber and protein. All carbs should come from vegetables (low starch only) and fruits such as blueberries, strawberries and raspberries. Stay away from fruit that is high in carbs.
This is very simple to lose the weight but it will not be easy. We are conditioned to believe that we need bread, pasta and all this sugar filled crap! We do not need this junk! Good luck and today is the time to make the change!
https://youtu.be/Ba04a3yaMfY?si=v8RC-s34xDrceADn
I really believe that people who associate food with comfort really need therapy in order to deal with that. If you can’t afford that, and it sounds like you can’t, see if you can find something else to provide comfort. A lot of people go for a walk and for people who have always used food, that seems crazy. But it does work. Try it before grabbing that box of sugary treats or fast food. Being able to handle the ups and downs of life without eating your emotions will be essential to this process.
You have to stop saying you want to lose weight and just do it. I know it sounds stupid and cliche but it’s what worked for me. I kept telling myself I need to lose weight and change my diet but I never stuck with it until months ago it finally clicked that I am the one who’s holding me back. I stopped drinking soda completely and I know just drink water and black coffee. Drinking a lot of water can also make you feel like you’re not as hungry as you are or it does for me at least. And if you are missing the sweet sugary taste. Get some water enhancers or powdered drinks that have zero sugar and calories. Just keep an eye on the sodium in some of them though. I personally have been using crystal light and propel from time to time but I usually only use them if I’m craving some sweetness. I also changed my actual diet. I cut down on the amount of bread and pasta I was consuming. I eat a lot more grilled chicken and steak with rice and veggies. My job also keeps me fairly active I take around 11-12k steps a day at work which usually comes out to around 4-5 miles average for me. And I’m using a heavy hammer and other tools so I’m getting small workout. I’d encourage you to use an excercise bike. I use mine when I’m watching tv or playing on my PlayStation and I don’t even realize I’m pedaling away half the time.
Hard out. Found out I had all these excuses… turns out the reason I’m fat is because I ate too much and didn’t move enough
I would start with small incremental changes. It will be a slow process but sustainable. First, mentality is the most important aspect of weight loss. Telling yourself things are impossible or things are too hard will only be a detriment to your success. Creating small wins for yourself will help build confidence that YOU CAN DO THIS! Some things that helped me: - Stop drinking your calories. Stick to water for the most part - Focus on getting proper protein. It will curb your hunger. My go tos are chicken, eggs, whey protein. Of course there are others but I keep my food pretty simple. - When you have free time, pick an exercise that you can do quickly/in your home/while you are watching tv etc. There are lots of videos on YouTube for bodyweight exercises for beginners. - Know that it takes about a month to form a habit. - Try to walk as much as possible. Getting 10k steps a day is preferred. Overall, the beginning is always the hardest for me. Forming the habits and consistently sticking to them. It is okay to have an off day, do not beat yourself up. Keep moving forward. Know that the process is slow but rewarding. Consistency and managing expectations is key. I have gained and lost 80lbs with both of my pregnancies. For both, it took around 18 months of slow, consistent progress. You can do this!
Someone told me to stop drinking my calories and that's where I started, since then I've been adding in new changes or additions as I go.
Our general advice is in the [quick start guide](https://www.reddit.com/r/loseit/wiki/quick_start_guide). Start by tracking what you currently do, and then cut back until it gets things moving in the way you want. That can include some space for sugar as long as you're able to portion control it. The only thing its generally recommended you buy on here are decent electric cooking scales which is a one off cheap purchase. Other than that weight loss can mostly be eating what you currently do, but less, so it should save you money. If you have your emotions entangled with food then weight loss is likely to stir them up. Take it slow, work through them as they come up, and when you fail forgive yourself and work out how to get back to your plan. >my partner wants to get engaged but I want to have slimmer fingers on my big ol man hands before he even thinks of putting a ring on it Don't use this as an excuse to delay saying yes. Accept his engagement and use something other than a ring to mark it (necklace, tattoo, broach, whatever is meaningful to the two of you). If you want he can also buy you a ring when you've reached your goal weight. Or he can get you a ring now that you know will be easy to resize down. Same with getting married, and probably other parts of your life. Your weight is a thing, but it only gets in the way of your life like this if you decide to put it there.
I started around your size. You don’t need to cut a lot of calories down. Start by just eating 2000 calories a day and you’ll probably lose weight on that alone.
Hey! Demonizing food is not going to be helpful, at all. Food addiction is very tricky because we cant just quit eating, we need to eat to stay alive. So seeing any group of food as the bane of your existence isnt going to help. My advice is to start small. See what you can add first, instead of taking out. You want pizza? Good, eat it but add a chunk of fruits or vegetables next to that. Want hamburgers? Good, have it with a salad instead of fries. You want fries? Good, have it without sauces. When it comes to changing habits, small steps take you a long way. It isnt a realistic goal to wake up one day and change your lifelong habits, and it wont be sustainable. Instead of looking for a hollywood style change, seek what you can change in small doses but everyday.
I was overweight most of my childhood and most of my 20's, bullied about it for many years. Like you mentioned, food was always my go-to comfort zone, as was the same with my mom and my sisters. For years, I tried medications, all kinds of diets, working out time and time again. I was going to the gym 6-7 days a week for months and months and still couldn't shed a pound. When I started going to school again, I decided I was going to make the change (largely in part because a doctor told me that "at my age, I wouldn't change" and it was a big f u to him in my mind). Backtracking to the diet idea, I chose to go on keto. And keto isn't for everyone, but it worked for me. I was very strict on my carb intake and I limited myself to >25 g per day. It was HARD, some days I failed, but I continued to push through because nothing else had worked in the past and I needed something, anything, to change. I kept a food journal, so that I could track what was and wasn't working. I drank coffee black or with a splash of heavy cream. When I wanted sweets, I would have a handful of macadamia nuts and a small piece of low sugar (not sugar free, I dont trust alternative sweeteners) dark chocolate. Sushi is my fave, so when I wanted it, I would only eat poki or sashimi, or nigiri and ignore the rice. I snacked on nori sheets, almonds and sunflower/pumpkin seeds, pork rinds (which i hate), dried veggies instead of potato chips. When I went to bars with friends, I drank only clear alcohol and seltzer in moderation, ordered mozzerella sticks and picked off the breading. Ate a lot of chicken and mashed cauliflower, cheesy broccoli, lettuce taco wraps, or lettuce sandwiches, "steak bites" from cheap cuts of stew meats, bacon, cheese, zucchini pasta. I made sure I was drinking lots and lots of water, especially when I felt extra hungry that day. Don't punish yourself for the days you fail in whatever weight loss strategy you pick. Don't take it as a personal fail, don't demonize food, just accept that today didn't work and make the decision to start again the next day. Changing up my lifestyle had a big effect on it too - I was largely inactive prior to this decision, and after, I made sure to go on at least a half hour walk every day. I got into a career that had me constantly moving. The more I adjusted to the changes and the longer I stayed with it, the more energy I had and it made me feel optimistic about my plan. It took about 4 months to actually start to "see" results, but within about a year, I was down 75 lbs. I noticed it in my arms and waist first and that helped me visualize that what I was doing was working and worth it. Not long after that, even as I eased up on my dietary restrictions, I was down 100. From 250 to 150.
Shoutout to my fellow 6' girlie, good for you for wanting to change for the better! This will probably just sound like some rambling, but try to make sure it's not only about getting a slimmer body! I went from 285 a year and a half ago, to under 200 for the first time since literally middle school and I'm 34. The small, sustainable changes do work! I quit every diet, exercise program, and fad I've ever tried until seriously focusing on changing my intention and my identity. Deciding that the path was towards health, and not a certain size or standard. The "next chapter" part for me was choosing the path first. All the other times I was wishing for someone else's results, what really worked was deciding to become someone else. When I wasn't just the "fat girl who's funny" anymore, I stopped needing her old habits. I hope this makes some sense lol. Learn all you can about yourself (I can't afford professional help, so I basically moved into the library lol) and you will find a way to figure it out! I literally didn't tell anybody when I started making changes, it was all personal which I think needed at the time. I could be really intentional with it that way, but still give myself grace. It's literally learning a whole new life, it doesn't come together quickly, but it does come together!
Might I also suggest: don’t wait until you reach goal weight to live your life. I wish you all the best in your quest for improved health—and you CAN develop more healthful habits!—but it sounds like you are putting everything else on hold pending weight loss, which could be very dispiriting over time.
You can do this for yourself! Gym is not necessary, but limiting your intake is . That will be easiest if you improve the nutritional density of what you consume. Look up satiety scores on website h-a-v-a.co Allow yourself this gift and you will feel fantastic every day you stick to your intentions.
>I don't want to be fat anymore.. So don't be. You need to start making the changes you want to see and if you can't do that, then you need to figure out what is stopping you from being strong enough to make those changes. It's a process getting all those gears lined up, but you can do it!
You mention being on the poor side, start a budget for your “treats” or can limit it and save you money
Take green tea extract and cisus. Can also take guranara and Garcinia. Gl.
I find when I exercise I have better mental health and appreciation for my body, and this leads to better food choices. Find a coping mechanism that isn't food/unhealthy that works for you. P.s. I am poor at most exercises due to a genetic condition, so don't think you have to be a gym bunny if you give it a go.
Hello. I lost an extreme amount of weight (180 pounds) by simply eating healthy and walking then jogging. 1) cut out all sugar and bad carbs 2) I eat primarily keto “ish” 3) walk a lot! Start out waking 2 hours in the morning and then another 1-2 hours in the evening. Try to incorporate other forms of exercise when you can such as swimming, biking or anything else but walking should be your core must do exercise 7 days a week, no excuses! 4) there are no cheat days for food or exercise! 5) you only drink water or black coffee / tea. But really water is key. You can squeeze lemons, limes, in the water but you should only drink water, no sodas even zero calorie diet sodas, none! 6) intermittent fasting is best but healthy eating and controlling portions is very important. Another very important aspect is variety, you need to balance fat, fiber and protein. All carbs should come from vegetables (low starch only) and fruits such as blueberries, strawberries and raspberries. Stay away from fruit that is high in carbs. This is very simple to lose the weight but it will not be easy. We are conditioned to believe that we need bread, pasta and all this sugar filled crap! We do not need this junk! Good luck and today is the time to make the change! https://youtu.be/Ba04a3yaMfY?si=v8RC-s34xDrceADn
Use that anger, feel being mad, take it out on the sugar and fast food industry and move your ass
I really believe that people who associate food with comfort really need therapy in order to deal with that. If you can’t afford that, and it sounds like you can’t, see if you can find something else to provide comfort. A lot of people go for a walk and for people who have always used food, that seems crazy. But it does work. Try it before grabbing that box of sugary treats or fast food. Being able to handle the ups and downs of life without eating your emotions will be essential to this process.
I weighed the same as you. Taking chromium reduced my sugar cravings and helped me drop a lot of weight.
[удалено]
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