I started this year at 450 pounds and am now at 259 pounds with a goal weight of 180 pounds. I’ve completed the majority of it, but it feels like the 180-pound mark is still a long way off.
So, my dear friends, when the drive is gone and you’re simply doing it because you have to, what keeps you going? Any suggestions, tricks, or guidance would be much appreciated!
Intermittent fasting (IF) has worked nicely for me. I started approximately three years ago, but I’ve just been doing it consistently for the last two years. Depending on which “before” weight I choose, I feel I’ve shed 47 or 57 pounds.
What makes this “doable” for me is that delaying my first meal of the day was a rather simple habit to form. It also made me realise how I was forcing myself to eat hours before I wanted to. Around 6 a.m., I’d eat a quick breakfast of cereal and milk, or perhaps toast with peanut butter, before getting ready for work. Because my breakfast was carb-heavy, I’d get hungry about 9 a.m. So I’d consume snacks stored in my desk.
In the short to medium term, you’re practically guaranteed to recoup your losses and more. 80% complete within a year, and 95% within three years.
Can you keep it off for the long term? It all depends on how much weight you lose and your situation.
If you were 600 pounds and are now 200 pounds, I would recommend addressing any mental health concerns that contributed to your overeating in the first place. There are other reasons, but this is a common one. Another is food addiction, but I’m not sure how it’s treated or whether it can be treated at all.
If you were 300 pounds and are now 200 pounds because you have to take medications that cause you to gain weight, and your medications cannot be changed (for example, you had a transplant and must take steroids as part of your immunosuppression), you will simply have to constantly track your calories and learn to eat less than you would like to eat, but you will become hungry and will, over time, regain the weight.
Intermittent fasting is quite successful.
As long as you don’t have any underlying health concerns, this is one technique to do it (others exist, but this one works well):
You fast for two non-consecutive days per week. You must stay hydrated, but only drink water, tea without milk or sugar, black coffee without sugar, or any other unsweetened, non-alcoholic beverage.
This yields two 32-hour fasts per week (do not begin eating again after midnight after fasting for a day; wait until breakfast the next day). You must do this for the rest of your life. On the days when you’re not fasting, you can eat pretty much anything you want, but it’s prudent to eat in moderation.
I’m not a talkative person, however…
Our bodies mirror our lifestyles, personalities, and hearts.
Good news! A few simple lifestyle modifications will provide enormous long-term benefits.
Drink enough of water to hydrate your body, assist remove toxins, and lessen appetite.
Eat well-balanced meals 1/4 protein, 1/4 starch, 1/2 vegetables. I’m not sure, but I’ve read that eating five small meals is preferable to eating three large meals. Snack on vegetables between meals.
Reduce your consumption of processed foods, particularly those containing hydrogenated oils and high fructose corn products. Salting your plate is preferable to cooking (with a few exceptions). It’s okay to spoil yourself with common sense and moderation.
Find some smooth, well-controlled full-range-of-motion exercises that you really enjoy. Dance, callisthenics, stretching, yoga, martial art ‘forms’, or whatever feels good. You
Try intermittent fasting during weeks 1 and 2 (take two meals per day and fast for 16 hours). You can drink as much water as you like once you’ve accepted fat (your body is used to running on efficient ketones).
From week three forward, practise extreme intermittent fasting with one meal each day. Again, you are permitted to consume water throughout your 24-hour period.
Intermittent fasting is a way of life. The technique will help you lose unnecessary body fat and become leaner. When you regularly follow this lifestyle, you will gradually but undoubtedly see benefits. Added bonus is that once you get your results or achieve your objective of losing weight, you can keep doing this and make sure you don’t regain
Crash diets are never a good idea since your body loses weight but your metabolism doesn’t stabilise. However, losing weight is as simple as eating less and exercising more.
Physical activity helps you burn calories. So, I urge that you choose a physical activity. This does not have to involve severe gym workouts.
Instead, spend about an hour every day riding, walking, or jogging. This will also lower stress and help with cortisol management.
When it comes to consuming fewer calories, you consume all of the same nutritious foods but with more fiber.
Fibre is essentially low-calorie roughage that fills you up, keeps your stomach happy, and slows digestion. So, yeah, you will feel satisfied, but your body will only have the calories it needs.
This is both simple and difficult: you never return to normal eating habits. You can eat more than you do now, perhaps because you are not attempting to lose weight, but not quite as much as you used to.
To be honest, it is more likely that if you eat fewer calories, your weight reduction will decrease and eventually cease. At that moment, you must continue eating in that manner for the rest of your life, or you will gain weight.
Most dieters fail. Only approximately half of one percent succeed over the long haul. This is why doctors are so optimistic about bariatric surgery: by making your stomach smaller, your hunger signals appear to reset and you feel full with less food.
“How can I maintain weight loss after reaching my goal?”
Never start a strategy unless it is based on a popular book. Any such plan will include at least one website. Ignore any strategy that includes only a website and no book.
Consider only the essential book of any scheme. The finest plans turn into a complete series of novels. When you first start, consider only the founding book.
Reject any founding book without at least one chapter on the maintenance phase. This is quite easy for a rookie to overlook, but it will leave you with no method of avoiding your loss.
Once you’ve gotten close to your target, follow the instructions in the maintenance chapter.
The amount of weight you can anticipate to lose while following the GOLO weight reduction program is determined by your beginning weight, age, gender, activity level, and program adherence. Most users can expect to lose between 1 and 2 pounds per week. However, weight reduction results can vary greatly across people, and it may take several weeks or months to achieve your weight loss goals. The GOLO program emphasises long-term lifestyle changes, such as eating a nutritious and balanced diet and increasing physical exercise, above short-term diets or fads. Making long-term lifestyle adjustments may allow you to achieve and maintain a healthy weight.