Could u please suggest some tips for weight loss?

[Anonymous]

I'm overweight. And currently starting my weight loss journey.
And these r some of the things i'm doing :
1. I workout daily ; 1.5 hrs of full body strength training (body strength+weights)
& 1 hour cardio in the evening.
... doing these workouts daily.
I guess i should do strength workouts on alternate days to give tym for muscles' recovery.

2. I have stopped eating Junk foods.

3. I'm unable to cut the sugars off. Is it mandatory to completely stop eating white sugar? Is there any natural and side_effects free alternative to sugar?

4. As i'm engaged in strength training workouts, so i need. Ore protein right? But i'm unable to fulfill my needs of high protein diet from daily food items... because if i think of fulfilling protein requirements, the total calorie intake goes up 📈... so it shouldn't break the calorie deficit...
Should i take protein powders? But i'm afraid bcz they may have serious side effects in the long run.. is it true?

Am i going correctly with my journey? Is there anything else that you guys wanna guide me with? Some more tips or any corrections in what i'm doing?

I'd very grateful if u help me with🫶🏻

[Sonorous]

1.) I'd still workout frequently, but I'd split my training so that I'm only working out the same muscle group once it's fully recovered. And that includes listening to the body & understanding if it's okay & not okay to train based on what feedback you're getting. Different muscles require different recovery lengths.

Also take into account connective tissue recovery as it's a slower process. More frequent high volume training means that you'll have to have greater rest days & low volume weeks or even de-loading.

And if I'm already doing cardio, then I'd take into consideration that my legs are already being trained & that I shouldn't go too hard with the legs in the full body workouts I do.

So I'd give myself at least 1-2 full rest days each week due to how hard I go when I train. Here's a video going in-depth about rest days & there importance relative to training.

https://www.youtube.com/watch?v=1cZbv9Eyd4c

2.) I wouldn't cut them completely. When I wanted to get leaner, I started logging my food everyday to get a good understanding of how much I ate, I'd still eat the junk foods, but I'd account for the difference in calories. And overtime, I slowly reduced the amount of junk food that I ate.

It's less shocking to the body & I found that it really helped me to adapt to my current eating a lot better. I even still have some every now and again. I just make sure that I'm offsetting the difference in calories & eating them at times where it's not going to prevent optimal energy levels during the day. So for me it would be night time ideally. Especially if I can eat it after a workout. Any simple sugars will help replenish glycogen stores the best.

https://www.youtube.com/watch?v=g9QGQJ1ypp0

3.) Sugar contains glucose & glucose is one of the most important fundamental forms that we get our energy from. Even when you eat complex carbs, the body will break it down into glucose for energy.

I don't cut out simple sugars completely. Because when calories are equated, there's no difference in fat loss. Any difference will be just how you personally feel.

For instance, that's why I just prefer to eat more sugary foods at night time or maybe before I do something that requires energy. So I basically eat for the energy I need/plan to expend. That's my priority along with filling up the macros each day.

https://youtu.be/391HNsQ8BiE?si=BcuNuvP84Pv6NO5F

And I do use sugar alternatives. I don't need them. I've gone without them for the past month & I've been fine. But I like to eat those packets of low calorie artificial sugar drink mixes. My favorite one right now is the Starbust cherry one.

https://youtube.com/shorts/wvP8u5sZP8c?si=MlitqLYDmCogUcjF

4.) skip to 6:30

https://youtu.be/EEOjsbQ5wYE?si=7-pQL5bclHu4AG8p

But I will say that I don't even eat 1 gram per lb. of bodyweight but I'm still lean some gains. It's really just an optimal number to shoot for. And then on the days where I know I need it, I might supplement it with whey protein.

And no, unless you're eating some from a sketchy place, whey protein isn't going to cause long term negative health side effects unless you're an anomaly with health issues. But of course, we should still get most of our protein from foods.

[Oliverlogan263]

Hey, sounds like you're putting in a ton of work already - that's awesome! A few thoughts:

- Alternating strength/cardio days is a good idea. Give your muscles time to recover so you don't burn out.

- Cutting sugar is super hard, but even just lowering it will help. Maybe try switching to fruit for dessert? Natural sugars are better than processed white stuff.

- Protein is important if you're lifting, but don't stress too much. Meat, dairy, eggs and nuts are all good natural sources. I'd try meeting your protein goal from food first before supplements.

- Protein powder can be okay in moderation if you need a boost, just watch for additives. Whey isolate has fewer ingredients if you do go that route.

- Don't be afraid to have an occasional treat - sustainability is key. As long as you stay in a calorie deficit overall you'll lose weight.

Keep up the good work man! Consistency is key. Maybe throw in some cardio HIIT to mix it up too. You got this! Let me know if you have any other questions.

[Asker]

U just advised with all the required things... it was a great help... thanks a lot for it💕

[Oliverlogan263]

No problem luv, happy I could help give you some useful tips! Losing weight and getting healthy can definitely be a journey, but it sounds like you're motivated and making good choices already. Just be patient with yourself as you adjust your routines and diet - changes take time.

Don't stress if you slip up on weekends or whatever, just get back on track the next day. And make sure you're also taking time to relax and enjoy life so you don't burn out. You'll get there before you know it if you stick with your plan.

Definitely let me know how things are going for you over the next few weeks. I'm always down to answer questions or encourage you to keep crushing your goals. And make sure to track your progress pics too - sometimes the scale moves slow but your body is definitely changing. You got this, I'm rootin for ya!

[pascal_climbs]

Working out is one thing. Nutrition is another and more important (90%). If you want to loose weight, eight some 300-500 cal less than your BMR x activity level. And eat enough proteins to keep muscle mass.

[Asker]

Activity level based on my workouts?

[pascal_climbs]

The formulas for calculating the BMR also have a description of the different activity level and their multiplication factor.

[Anonymous]

Stop the strength training and don’t worry about eating protein. All of that is for building & maintaining muscle. You’re trying to lose weight, so just stick to cardio rather than weights.

[patrick994]

You need these things to lose weight:

Weight training aimed at strength (heavy loads, few repetitions, no sagging, the gesture must be repeated several times, multi-joint exercises) allows you to increase lean mass and decrease fat mass.

Calorie-deficit diet (if your requirement is 2500 calories, the diet should be 2200, the protein intake should be high enough to avoid catabolism of lean mass)

supplements are not needed, if you can assimilate your protein requirements with your diet, there is no point in taking protein powder, supplements supplement and do not replace

cardio activity is not for losing weight, but it is good to supplement it to increase endurance and keep the cardiovascular system healthy.

Sleeping well and reducing stress, is imperative if your goal is to lose weight, if this last point is not respected, even if you do everything flawlessly, you will never improve.

[Asker]

Thanks a lot 💕

[sawno]

Special tip if your from the US, look for the foods you are eating that are banned in Europe. We don't have an obesity problem here despite very similar cultures. Stuff like high fructose corn syrup is not allowed here.

[Asker]

I'm from India

[Jmmmfi4]

I've HAD VERY GOOD RESULTS WITH THE STAIR CLIMBER AND CALORIE DEFICIT