I’m looking for guidance on controlled weight loss.
Over the last year, I’ve gone from a somewhat healthy and fit 76 kg man to an obese 97.6 kg man. This is not healthy, and I need to lose weight before any significant health problems develop.
Previously, I hiked 15 kilometers each day on average, which contributed to my good weight and hiking-specific diet. I’d frequently burn 6-8K calories every day.
I don’t think that type of activity is realistic right now. I’d like to get back to that stage by next April/May. So I’d like some ideas on how to manage and motivate myself over the next 8 months or so. What I’m finding motivation difficult and seem to be compulsively eating rubbish. How have others got out of the rut?
You’re not alone; I recently gained 8 kg over four months, and according to a health care specialist, I need to shed roughly 17kg in the following 6/7 months for my next check-up.
I’m not a professional, but I believe that habit stacking is the greatest and most sustainable strategy to lose weight; it may take longer, but it will become second nature to maintain the established healthy habits.
If exercise is not a possibility, I recommend eating in a calorie deficit of 250-500, with plenty of protein to nourish your muscles and prevent severe muscle loss.
I gained over 20 kg as well (albeit not in a year), but I wanted to drop it again, so I started working out again in May. I’m down 15 kg now and feeling really good, and it was easier than planned. I did that.
Create a calorie deficit of 500 calories; workout calories are a bonus; I do not include them. I track everything every day.
Workout (weightlifting and cardio): 10k steps per day until 80 kg, then 11K per day. I round up my calories to store some for emergencies, not know the exact calories. So if it is 586 (my lunch today haha) I just save 600 in my app
I feel that utilising a calorie tracking app is quite useful. I adore numbers and statistics, so writing down everything I consume is both beneficial and enjoyable for me. And it eliminates the option of lying to yourself about how much you’ve eaten.
Let it go! is excellent, and the free version is sufficient.
Get a food scale, set a deficit, and record everything you consume. I still do it even when I’m not in a deficit since it helps me keep track of my protein and sugar intake.
I understand that the facts are a little hazy, but starting with structured steps can greatly assist. Consider tracking your food consumption and carbohydrate levels; this made a significant impact for me. I used a carb cycling program, which helped me balance my diet while still allowing me to enjoy certain meals. Staying focused on gradually enhancing your meals and including mild activities might help you transition into the process. Remember that minor changes add up. You have got this!
I use a calorie tracking software, and to avoid stress snacking or boredom eating, I plan my meals for the day and enter them into it. My general rule is that if it is not listed, you cannot have it. except for dinner. My husband cooks dinner, but I only get one meat and two cups of vegetables. We are empty nesters, so he may make something different for himself. The previous night, I had chicken and vegetables, while he had a burger with fries/chips. I will admit to eating one of his fries, lol. But he makes it simpler for me by preparing low-calorie foods. We have an Instant Pot, which is ideal for one or two person dinners.
Oh no, it’s time to diet. Caloric deficit is all that is required for fat reduction. If you don’t want to tone or get fit, the gym isn’t necessary.
Calculate your TDEE and set a deficit of 2 pounds each week (the maximum safe speed). You’ll need a food scale. Weigh everything that goes into your mouth, especially cooking oils, nuts, and beverages. Use a calorie tracking app or write it down.
You can eat everything you want within your allowance, but you will be hungry all the time, so choose wisely. Protein is what helps you feel full, so eat as much as you can tolerate.