I stepped off the scale today feeling more insecure than usual. I’ve always been fine with being a big guy, but lately I want to change. I just signed up at Planet Fitness and plan to start my diet next week. People say a lot of it might be water weight and that drinking more water could help slim down over time. I’m looking for any advice on how to get started with losing weight. Everyone’s body is different, and I know there are different kinds of fat to lose. Any advice? Thanks.
Hey, same situation here. Last month at the doctor’s, I was at 398 lbs. I started by cutting out added sugar and stuff like white rice, pasta, etc. Switched to diet soda, drinking more water, and eating cleaner overall. Dropped 25 lbs in the first month. Keeping calories around 2000-2200 a day has helped. Don’t try to change everything at once. It’s a long road, but you can do this.
@Levi
Good advice. Slow, steady changes are way better than trying to do too much and giving up. Also, the scale doesn’t always tell the whole story. There will be ups and downs, so don’t get discouraged. This is a journey, not a quick fix.
@Levi
Totally. I did Weight Watchers before, and the weekly ups and downs were hard. This time, it feels like I hit rock bottom, so I’m motivated to stick with it.
Here’s the thing: weight loss only happens with a calorie deficit. Drinking water can help with feeling full, and eating more protein can help with muscle retention. Exercise also burns calories, but if you aren’t in a calorie deficit, it won’t make much difference. I lost 100 lbs in 18 months by eating in a mild deficit and walking more (around 10,000 steps daily). Don’t waste time on ‘hacks’; just stay consistent.
Taylor said:
@Finnian
So, what exactly is a calorie deficit?
It means eating less than you burn. Use an online calorie calculator to see how many calories you need. For example, if your body burns 2000 calories a day and you eat 1800, you’ll lose weight because your body burns fat to make up the difference.
In the end, it’s about how much you want it. You’ve got to commit. Drink water, eat healthy, and stay active. Aim for 3 days a week with at least 30 minutes of activity. Even if you only do 5 minutes one day, it’s better than doing nothing.
You need to think of this as a total lifestyle shift. It’s about building small habits that stick.
Thanks, everyone! I’ll keep checking back for more advice. I appreciate all the tips.
I was around 350 lbs three years ago, so I get it. Weight loss isn’t just about diet; it’s also mental. Many of us turn to food to cope with things, so addressing that part is important too. Along with a nutrition plan, I got support from a 12-step program for compulsive overeating, a therapist, and a psychiatrist. This can be exhausting, but my life is way better now. Don’t rush; slow, steady changes are best. You can do it.
Deciding to make a change is huge. Focus on staying hydrated, cut added sugars, and eat more protein. When you hit the gym, start at a comfortable level and build up over time. And try to focus on sustainable changes, so you don’t feel miserable or burn out. Don’t be surprised if you feel cravings as you cut back on processed foods; it’s normal. You got this.
At 400 lbs, it’s mostly fat, not water weight, but that doesn’t mean much in the big picture.
Tips:
- Be consistent.
- Don’t cut calories too low.
- Avoid keeping binge foods around.
- It’s normal to feel down sometimes, but it’ll get better.
- Don’t drink your calories.
- Focus on whole foods and bigger meals instead of snacks.
- Be kind to yourself.
@Nash
Also, protein shakes didn’t work for me. I stick to foods I actually like and remind myself that hunger is okay. If I feel dizzy, I know I need to ease up a bit.
The key is to make changes you can stick with. Don’t go too strict, or you might end up gaining the weight back. Weight loss is easier at first but can get harder as you go. Here’s what helped me:
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Keep the calorie deficit small. Big deficits can be tempting, but sticking to 500-1000 calories under your maintenance is better in the long run.
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Look at your habits. If you’re used to snacking in front of the TV or grabbing seconds at dinner, those are the things to tackle first. We gain weight over time because of small habits like these.