I am struggling to lose weight and it has been affecting me I’ve banned myself from sweets and sugary drinks likes of Fanta and all that but it’s only day 2 of being on a diet can anyone give me advice please thanks
@LaurenM1997 You will Not Like my Own from Home Diet But I Lost in Three months 17-18 Pounds. I have Been a Size 0 to Even a Size 10 in my Life And Comfy with Now Being a Size 5-6.
****Chicken or Veg Broth in a ONE Cup Dish that you can Use for other Small Meals. Add a Bit of Whatever Veg to this Broth (I got Reduced Salt) And Also Can Ad Bits of Chicken to it. I Didn't Eat a Slice of Bread and Light Butter at Every Meal.(Maybe Twice a Month ONLY) Instead, I Took a few Spoonfuls of Low Fat Cottage Cheese and a Few Spoonfuls of Applesauce and for a Snack I ate a Probiotic Yogurt or a Sugar Free Pudding Cup or a Few dabs of Reduced Peanut butter.
***I Also Had in That One Cup Dish, A Salad Perhaps the Next Day. I Would Alternate the Soup and Salad. I would Buy Too Sometimes a Four pack of Turkey Wheels and Eat One Small Wheel at Dinner with a Side of Tomatoe. NO SALT ONLY.
****Take a Daily Vitamin. Drink Plenty of Water. No Sugary Drinks, Diet Zero Orange is Okay, Drink a Diet Juice and Take a Daily Probiotic Pill at Mealtime to Help in Cleansing your System for Proper Bowel Movements (Not a Laxative!). EXERCISE!!! Keep a Log of Your Daily Regiment. It will PAY OFF!!! xxoo
If it’s a serious commitment then go all the way and COMMIT. Go find a gym and start making it a daily part of your life. I get they can be intimidating places but life changes aren’t easy. We never grow from a place of comfort. It’s hard. I’m 51 and can keep up with 90% of my very fit team who are all in their 20s & 30s but it takes HARD work.
Second, recognize 80% of our health is food. Start by getting into some good food habits. It doesn’t mean you shun all the fun foods you like (I’ll eat the hell out of ice cream!) but you accept them in moderation and not as a daily event. I have a sweet snack once in a while but a physical activity DAILY. Even a rest day has a mild dog walk in it or maybe a 1.5m run.
Lastly, it’s hard to go alone. Find a friend or at least an online mentor that you can be inspired by. There is a pinup model who is absolutely gorgeous and went from being a very big girl to stunning female physique. She is pretty open with her journey and the changes she made. Google up “Gina Carla Swiss before after” and you can see for yourself. She may be a good starting point for motivation.
Good luck to you and push hard. If you work out until you can barely walk after then you’re doing it right.
I've lost about 13-14 pounds since December and what i find is working is simply calorie deficit. just find out what your limit is. you can easily google it by giving your height and weight and they tell you what your calorie limits should be based on how much weight you wanna lose.
And another thing i have found to work too is not eating anything after a certain time before bed. i usually cut myself off eating after 8pm and go to sleep about 11 or 12am.
So no eating before bed either. its been working out for me.
Eat Clean.
Cut out any sugars/ sweets, instead usé sweeteners on coffee on yogurt and tea. Etc.
Cut out anything considered a bread or cookies or rice.
Eat Clean. Fruits, Eggs, Meats, Cheese, Nuts. For snacks have nuts instead.
Eating clean means to eat anything considered real food from actual earth. Or live stock “meats”. Nothing ultra processed or packaged or wrapped up and manufactured.
Remove Foods that have coloring and multiple ingredients. You’re gonna have to completely switch your diet first. Even if your not lowering the portions.
Step One, is fixing your eating and your understanding of food. Get the app “My Fitness Pal” for calorie intake and reducing the amount your eating.
But I suggest you first learn nutrition.
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And of course include fitness. Weightlifting, Cardio, or Exercise. Of any sort. Start slow with at least meeting 10k steps daily.
All This is what worked for me. Log your plates and take photos of your plates.
Opinion
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1. eliminate sugar, check ingredients, and don't buy things with added sugar
2. if you can't drink coffee or tea without sugar, try stevia (I use NICK'S Stevia Drops, and it works great for me)
3. with time, decrease the amount of carbs and increase protein and fiber
4. add sport, something you really like to do, start once per week, and with time, increase intensity/time and times per week
5. understand the process; to lose weight, you must create a calorie deficit and keep it at least three weeks to start losing weight. You can't entirely eliminate carbs from your diet; you need to keep your pancreas busy, or it will go lazy and create type II diabetes. Drink unsweetened liquids like water, tea (but rather not black as it has a diuretic effect; the same effect has coffee), or some drinks with stevia
You're already doing well by cutting out the worst foods. Now, you need exercise. But you don't need a gym membership, just some walking shoes. Go out and walk a mile. Walk with purpose but not so fast you are worn out after a quarter of a mile. It shouldn't take more than 20 minutes at the most. Do this every day, no matter what.
After 30 days, increase your distance by a quarter mile, and do this every month until you get to at least 3 or 4 miles. At that point, you just need to maintain it.
Likely, this is all you will need to do. If you WANT to do more, you can, but just to lose extra weight, this is enough for most people. And, yes, you can have a treat every week or two, just not every day.
Don't cold turkey yourself that can make things worse. Instead slowly wean yourself off. Focus on what you consume rather than how much. Otherr things you can do is every morning drink a glass of water. Every night 1 hour before bed eat some high protein something (even a spoonful of peanut butter works) then get ready for bed and drink a glass of water. By eating high protein that takes time to process and then drinking water and going to sleep your metabolism stays in an increased state for longer than if you don't. However as the protein runs out your body will process fat instead.
Girl I’m gonna be honest, I’ve been in the same place. The fastest way to lose weight is starve yourself. This is what I did and I lost about 14kg in 3 months. Think I had some cucumber for breakfast and drank tea all day. Then the next week I’d just have a pack of 2 minute noodles. The next week I’d have a small piece of focaccia and tea. You get the idea.
I gained some weight back because I was stressing so bad about a guy and couldn’t be bothered.
Now I’m just filling myself with protein and lifting heavy at the gym with long incline walks. This is the healthy way which works.
I can help :)
You actually just need a few simple new habits. If you mess up, don’t worry, consistency over perfection!!
1. Drink 16oz-32oz of water first thing in the morning - add lemon + a pinch of sea salt if you want to get fancy but really just concentrate on the water at first :)
2. Incorporate a good protein shake into your diet- ka’chava is really great- basically a multivitamin & tastes great - good for a fast breakfast!
3. Make it simple, grilled chicken, green beans, + a sweet potato. Or hamburger Patty, broccoli, + rice. ( nothing fancy just try to eat more whole, home prepared food) also, make extra so you have leftovers (lifesaver I promise) 😀
4. Work out for 20 min 3x a week- walk, stretch, lift weights, ride your bike, Pilates, what ever you like- just move :)
You must first visit a doctor so that he can give you the best method according to your height, age, and weight, along with conducting medical tests, such as the level of vitamins and minerals in your body and the sugar in your blood.
/ He will provide you with a diet that suits your body, and he will give you some exercises, and you can choose from them as follows. Running and swimming... knowing that it is better when you see a doctor, it may cost you some money, but your body will improve and you will maintain the weight even if you neglect a diet for 3 months.
So just don't start do this alone is more better whit doctor i know samone lose 40 kg. In 3 month by a doctor
reduce your carbs, and eat less until the pounds start to decrease. Stay vigilant on your vitamins and minerals and try to walk more. A step counter helps.
The less fuel you put in, the more fat reserves will be burnt.
Moderation is a wonderful idea. I knew a previously fat guy who would still buy ice cream or other snacks, take 1 lick or a tiny nibble and then toss the rest.
Ultimately you have to figure out how your own body reacts through trial and error and it may take much longer to lose weight than other people. But 10 pounds is 10 pounds no matter how long it takes. Even dropping 10 pounds is better than carrying it around. Even if it takes a year.
Develop healthier habits because temporary diets only provide temporary results. You need a lifetime change.
3500 calorie deficit is required to lose a pound. If you're not being active it's a) going to take forever or b) end up dancing around malnutrition because you're trying to live on 1000 calories. Pick an activity you're going to do and do it... jogging, swimming, something
i started using my fitness pal to record everything and my garmin watch. i didn't want to exercise so needed to know how many calories i genuinely burn in a day. its was 13-1500, so gave me a base line to know how much im eating and the total. dont ban anything just see how much it uses of your daily allowance.
best of luck.
The problem with going cold turkey on stuff is it’s a shock to your body, not only that but it’s a higher risk of relapse. The best bet is to cut back. Then try to do some exercising, again don’t hit it too hard or you will hate it and fall off the wagon. Lastly remember results take time, don’t expect to see much changes right away
you'd be better off cutting down on them but not cold turkey quitting them.
simply "use" more calories than you consume each day.
remember it's moderation over cutting things out which is key
Most of the calories people consume are given through liquids. So practical advice would be to drink more water instead of 'flavored' and or alcoholic drinks. Also, if you eat salads with dressing - try to cut the dressing back to a half or a quarter.
I lost over 30lbs in 2 months eating omad (one meal a day), doing keto and counting my calories. Counting my calories was probably what helped me the most.
If you do nothing else, count your calories and you are doing good by cutting out the sugar. It will help a lot.
I also did a bit of exercise but I contribute most of my weight loss so far to changing my diet.
I wouldn't go crazy with diet; don't completely deny yourself of occasional treats. Concentrate on eating lots of fruits and vegetables and drink plenty of water. This will help fill you up. Also, eat small portions. And don't forget exercise! You don't have kill yourself at the gym. Try to walk briskly one or two miles each day. Good luck!
Work out and eat less than you burn. If the weight doesn't budge yet a blood test to check if there's something up. If that's fine hire a nutritionist to review food intake. Can also hire a personal trainer if you need help learning some good work out routine. If gym isn't for you find a sport or active hobby ypu enjoy. It's a lot easier to exercise of you have fun doing it. I love weight lifting and paddle boarding personally.
Sincerely an ex fatty :)
Well you need to cardio exercises, like cycling in gym or treadmill in combination to that you need to follow a strict diet, eat plenty of green vegetables etc.
Your dietary intake is half of the battle. The rest is activity/exercise, sleep, and hydration.
Discuss with your doctor. Set a reasonable and healthy goal. Don’t be upset with yourself if you occasionally overeat. Just get back on track the next day.
Keep doing what you're doing and maybe be more active too :) Go for walks or do some activity :)
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