Anyone have any weight loss tips?

[Subgurl]

I’d like to lose about 50lbs. I’m 6ft tall weighing 190lbs but I’d like to get down to 140lbs. Any advice is greatly appreciated!

[egan3141]

"abs are made in the kitchen" is a common phrase for a reason. The first step is always diet. If you haven't already, minimize heavily refined food (things like bread, deli meat, peanut butter, and so forth are still fine. Just not food that is "add 1 or 2 things and you have a full meal") and definitely stop eating out except as exceptions. Make the food yourself. A very easy example is buying whole potatoes, unflavored raw chicken, and some vegetables from the produce section. Takes minimal work to make into a healthy nutritious meal. (Probably want some basic spices as well. Salt, pepper, herbs from the baking section. Those premade spice mixes like McCormick work too)

Second step is exercise. It doesn't need to be going to the gym or running. Even just walking for 1 hour every day is enough. Spending 1 to 3 days a week doing a real activity like hiking, running, a sport, or the gym helps for building muscle, but aren't necessary for losing weight.

The third step is to reduce your how much you eat. Stop snacking and just do meals, then decrease your meals little by little. If you eat sandwiches for lunch, make the sandwiches smaller first, then reduce the number of sandwiches and go back to big sandwiches. That kind of stuff

I am 6ft and got up to 230lbs in college. I stopped eating premade food and instead made the food myself. I also slowly reduced how much I ate. I started at 2 extra thick sandwiches and lots of chips for lunch and managed to get all the way down to 1 medium sandwich. I also walked 1-1.25 hours every day after classes ended. In 13 months I lost 55 lbs.

WARNING!!!
If you do normally eat heavily refined food or eat out a lot, do not be gentle with salt when making this change. Heavily processed food contains tons of salt. Meat and produce do not. Add plenty of salt to your food and when you do buy things like broth, noodles, or anything else, don't buy the low sodium version.

I spent 1-2 years getting sick once or twice a month (vomiting several times and horrid queasiness all night) because my salt (sodium) intake was too low. Thankfully, my body would crave salt, I'd gorge on something salty, and then be recovered by the next day, but it was still hell until I learned that I needed to be adding salt, not removing it.

[egan3141]

Oh ya, stop with sugary drinks too like drygermanguy said. I only drink water now with SOME exceptions when going out to a restaurant with friends/family.
One thing that helps so you aren't constantly craving sugar or something else "unhealthy" is to make one of the your 3 meals a day food you really enjoy. For me, that was my dinner of meat, potatoes, and vegetables. I love mashed potatoes and I love meat. I did all kinds of flavorings for my meat. Premade sauces are fine a few times a week, even if they are approaching that heavily refined/processed part. At least the core part of your diet isn't that. If you still need/want that sugar, you can also look up things like "healthy ways to make fruit into my dessert" or something else like that. This "cheat" part varies for everyone. Some people can get by with just having something sweet as a post dinner snack, such as an orange.

[OneViewpoint]

Whoa there girl. You're 6' tall and 190 lbs and it suits you well. You look healthy. Why do you want to get down to 140? That's a pretty drastic weight drop and IMHO, that weight would look unhealthy on your 6' frame. If you must lose some weight, I wouldn't go below 170 at most.

So how to lose 20 lbs. Slowly. Resistance training (weights) and cardio (run, swim, walk, row, elliptical). Cut carbs out of your diet. Eat lean protein and whole vegetables, fruits, and nuts. You'll lose body fat and replace it with muscle. It will change your body composition as you lose weight (fat) and add weight (muscle). The result will be a healthy, fit look. but this doesn't happen overnight. It's a lifestyle change. Expect to take up to 2 years to reach your goals and settle into a lifestyle that allows you to maintain it comfortably.

To drop 50 lbs on your frame you'd have to lose fat and muscle. That's not healthy and it would leave you looking emaciated. Don't do that.

Pro tip. Watch some videos on Creatine Monohydrate. It can really help you early on with resistance training. Especially if you've never lifted weights before. There are other benefits too.

[itsannalee]

Try intermittent fasting 18:6


From your height 6 ft and weight 190 lbs and your Goal is 140lbs. It would be too skinny for your.
But if you still want it, from your height and weight, you can try to get 1700-1200 calories per day to achieve 140lbs.

[CherryLove007]

Do the opposite of what the SAD American food choices are pushing on us.🍒 I think you said you are in the US

[aaron13547]

For me i found it easier to lose weight by not thinking of it like "loss". I thought of it as gaining. I started eating healthier because it made my mind more clear and I enjoyed feeling good. I started working out because I needed people in my life to push me to be better. Workout and yoga programs was how I found people who wanted to live their best life. I wanted to be like that... they taught me they dont do it because they enjoy it they do it because they enjoy being the best they can. That changed my mindset so instead of trying to lose weight I just tried to be my best no matter how much doing it sucked.

Instead of thinking how happy chocolate cake would make me. I started thinking about how much I would like looking at my abs, how happy that would make me. When I stopped thinking of the cake and just thought of the abs what I had to do to get them was what made me happy and feel good now; just like the cake use to.

I feel like I did a crap job explaining that but it worked for me. It felt impossible for me to want to eat healthy and want to exercise when I was thinking how good cake was and how hard abs are to get.

When the abs became what would make me feel good I was able to achieve the goal. Losing weight is not easy it takes a lot of effort. The purpose is you! remembering that helped me more then anything! Be your best self, you got this!

[Sonorous]

• Your current TDEE is ~2,230cal/day.
• The max deficit I recommend for your current body-weight is a ~530cal deficit per day.
• If you were to eat in this 530cal deficit per day, this would be extremely close to your bmr in calories (~1,700cals) & would allow you to reach your goal weight in around 330days on November 23rd, 2026.
• As you lose fat, your metabolism adapts. On average, losing ~17.5 lbs of fat lowers your daily energy expenditure by ~100 calories. Therefore, for every 17.5 lb of fat you lose from your current weight, you’ll need to reduce your calorie intake by roughly 100 calories to maintain the same deficit.
• For example, your metabolism at 172lbs will be ~2,120cal/day which would decrease your deficit to ~1,600ca/day. & 155lbs will be ~2,020cal/day which would shift the deficit to ~1,500cal/day. All to stay on pace. Otherwise you'd reach your goal weight at a later date than next November.

There are a lot of other things to consider as well that can aid in long-term fat-loss. Insulin & blood sugar management, glycogen states, food intake timing, glycemic index & load of food, bio-availability of micro-nutrients, water intake, sleep, etc. Let me know about any questions and I'll explain it best I can. I'm a former fat kid who struggled with binge eating that's now leaner than 90-95% of the human population & 95-98% of all men in my age bracket so I'm among the best to speak to about this tbh. I am truly amazing lol.

[DryGermanGuy]

Slow and easy, that’s how you will keep it longterm. Cut your main meal portion (lunch?) in half. Drop any sugarwater drinks for carbonated mineral water. Get a simple training machine (bike, stepper or rower) and put in three simple training units per week.

[QuestionObsession]

1) Quit ALL sugar and carbohydrates (anything bread)/ processed food/ cereal/ whole grain nonsense.
2) Cold showers every day
3) Intermittent fasting/ salads/ dried fruits/ nuts
4) Skip/ jump rope, rebounder jumps few times a week
5) Switch to veggies and butter/ ghee instead of any other cooking/ seed oil
6) Add lime/ lemon juice to your water with some baja gold salt or Celtic salt or rock salt or Himalayan pink salt.
7) Detox with some Castor oil once a month. Drink it in a small amount/ dose.
8) Marry me for more tips.

[ohsheeT]

Stay away from sugary water drinks box foods.\nAnd walk at a fast pace for thirty minutes a day for thirty days , and you will see within a couple days , your body will start toning. But if you do it for thirty days , thirty minutes a day , you will have a good results

[NathanDavis]

140lbs would be the bare minimum and borderline unhealthy for a woman that tall, but with a "naturally" slim (very slim actually) body composition, muscle mass and frame

which is not yours, so... any loss weight of this kind would be extremely difficult for you, quite unhealthy, and even if achieved, pretty much impossible to keep...

[Anonymous]

Wow you're the slimmest 190 pound woman I've ever seen.

Drink lots of water, cut out sugary drinks, and do cardiovascular exercise three days a week or more.

Good luck. You honestly look great already, but I hope the weight loss works out for you.

[DishLady]

140 is too scrawny for 6ft. You'll look like a hanger at the GAP. Stop it. Just tone up your abs a little. MAX you should aim to lose is 20 to look "healthy waif" and that's 160.

[Mpodere]

Do you really weigh 190 pounds? You wouldn't think so looking at the photo, even considering your height. How can you say you should weigh 140 pounds?

[Subgurl]

Yes, in this photo I was about 180 though. I don’t have much muscle mass. Before I had my kids 140-150 was a good weight for me but I’ve never really tried to lose weight before.

[Mpodere]

If, like me, you don't feel like going to the gym, I recommend an exercise bike or a treadmill. You can work out while watching TV or reading a book.
Then, of course, you have to try not to overeat and eat a healthy diet.
At the beginning of the year, I weighed 190 lbs, and now I weigh 160 lbs. It's a good improvement, but I don't know how to calculate if it's my ideal weight... Did you calculate it based on your height?

[egan3141]

I'd worry less about weight and more about appearance.

[Spencer10]

Dont concentrate on a number... concentrate on how you feel and if your body is healthy.

[shepardmaddison]

Hi (: ngl but you look already stunning and fit, so you probably don't need to loose weight... I'm underweight and it's really a pain in the ass: weaker and not as healthy

[Static_In_The_Attic]

I always tell people if you want to look skinny hangout with fat people.

[genericname85]

calculate your bmr and count calories. eat just barely more than your bmr, then you'll lose weight. and when i say count calories, i mean "all" calories.

[Fireguy17]

nothing wrong with you now, but if you must, eat less, eat better and move more.
Easiest diet in the world.

[TonyMetal___86]

Look who's back, what happened to your old account? Never saw you since we had hit the BLOCK button haha
Subaru girl 🤣

[Subgurl]

It’s been a while 😂

[TonyMetal___86]

Yeah, even if we were brawling most of the times and we blocked each other but in reality i don't hate you nor wish any harm for you 😌

So hows your husband and kids? 😁

Let me just refresh my mind, aren't you from new zealand? or you have moved to the U. S, i don't remember if you were originally from the U. S haha

[Subgurl]

We’re all good. Always been in the states. Hope you’re doing well too.

[TonyMetal___86]

I'm alive, thanks for asking and i'm glad that you and your family are doing good 😌

[WonderingManII]

I know this is not an answer to your question, but tall people can carry more weight and still look good. You look good to me.

[Staximus]

If that is you in the picture then you don't have 50 lb to lose unless you want to look like a skeleton

[Staximus]

Cut out oils, deep fried foods, sweets and sugars, pasta, bread, rice, fatty meats. You can have that stuff as a cheat meal like once a week. Eat mostly vegetables, lean meat, fruit and nuts. Your body will go to its natural weight. Swimming burns massive calories if you have a place you can swim daily

[Aakash_Hangargi]

You don't need it you are perfect.

[Rollingstones84]

Damn you look fine as is

[Hispanic-Cool-Guy]

You look fine. Leave it alone.

[zombiewoof]

cut carbs, start walking

[Prince_09]

Can you please share it?

[Anonymous]

You should become a vegetarian.

[GeorgePulchri]

Protein.

[Awantika03]

I have

[roy_ricky09]

Zero sugar

[In_Trance]

Calorie deficit