Losing weight

[debravsblanton]

Hello all I have been trying to lose weight for many years and every time I start something always tin to interfere I'm like a yoyo. I want to really get some weight off me for health reason. What's the best way to concour the yoyo affect?

[Hidden]

Exercise regularly and learn food portion control. That's the way I do it.

[Andyman]

Weight loss happens only when you are motivated to lose it. Then it's about eating smaller amounts if the right foods. A man for instance needs about 2200 calories a day yo stay the same weight s lady slightly less 2000 I think. So eat 1500 calories a day and you will lose weight. Don't cheat yourself and keep it going. I had a heart attack and I was revived 5 times. I was motivated by not wanting another and to live. I list 80 pounds. Once I realised I could lose weight it became a challenge every week to lose 2 pounds. I recorded everything I ate using the app Myfitnesspal which really helped because it knew the calories of the foods I was eating. And I walked everyday for 1 hour. Of course most will tell they don't have the time to do this. But it you are motivated you will find the time. So cut out bread and potaoes and rice and pasta and sugary things and away you go. Good luck and find the motivation it's tge best thing I ever did. From 2xl to medium.

[kasibarndoor]

Restrict carbohydrates LCHF will work avoid low fat products and ready made foods

[sos007 Ambassador]

Most people think that losing weight involves making some temporary changes to their dietary habits.

If you are overweight, it is likely a symptom of an unhealthy lifestyle that includes both dietary and exercise habits (these are usually absent).

Rather than focus on losing weight, focus on the 'process' of being healthy. This involves 30 minutes of exercise daily with an elevated heart rate of over 120 bpm. This can be accomplished with a daily brisk walk. Eventually as your fitness improves you can take 2-3 walks per day that add up to 60 minutes. Consider some resistance training either with weights or your own body weight (push ups).

With respect to food, you must first 'permanently' dramatically reduce sugars. Simple sugars like the white stuff, honey, agave, and all sugar substitutes. Next eliminate soft drinks completely, as well as fruit juices, and restrict alcoholic beverages to 1 drink per day maximum. Ideally it would be a glass of red wine for its heart benefits.

Start eating more fresh foods and avoid packaged foods from the grocery store. Many packaged goods have hidden sugars and are also loaded with unhealthy oils.

Eliminate white flour products like white bread, white pizza dough, and other white simple starches like white rice, and white potatoes. Replace with brown rice, whole grain bread, whole wheat pizza dough, sweet potatoes. Quinoa is also excellent and is considered a protein.

Calorie density is a concept you must learn. The amount of calories per serving plays a role in meal selection. For example, you can have a table spoon of olive oil or 2 apples. Which will fill you up more?

Animal proteins are very calorie dense. Therefore, out of 21 meals per week, try limiting animal proteins to 7 of those meals. 3 should be fish and 4 can be chicken or turkey. You can have red meat once every couple of weeks. Portion size should be no more than 3 oz for any animal protein.

For another 7 meals, fill yourself up with plant proteins like beans (not baked beans in a can with sauce - too much sugar), chick peas and lentils. Look up some Greek and Italian recipes for these foods to make them tasty.

For breakfast you can have nut butters, like peanut or almond butter (organic, no salt, no sugar) drizzled very lightly with honey. You can also have a full cup of an egg-white omelette on whole grain toast. Spice up your omelette with onion, green or red peppers, Kalamata olives, and feta. Egg whites are filling and have very few calories. Egg yolks are fine once a week (2 eggs). This issue with red meat and egg yolks is what they do to your gut bacteria, not the saturated fats.

Have blueberries and an apple or orange daily, and a spinach or arugula salad daily.

Green tea also is helpful in increasing your metabolic rate which will help you lose weight.

Hold yourself accountable for exercise by buying a Fitbit or similar body metrics device that you wear on your wrist. This way you can document how many steps you take each day and how many minutes you have exercised. Go see your doctor and have your blood-work done semi-annually so you can track triglyceride levels, apoB and apoA levels to monitor your heart health. Also weigh yourself only once per week maximum. Focus on the process, not on the goal.

For more healthy strategies - read all of my posts here:

healthunlocked.com/user/sos007

[sandybrown]

You need to get more out of the body system compared to what goes into your mouth. Out of the system should be grater then what is going into the body!!

Portion control, watching out for hidden and free sugar in both food and drinks. Try this, 1/3 food 1/3 water and 1/3 empty, this can work.

[Fran182716]

You might like to take a look at the healthunlocked weight loss forum. It's a very friendly and supportive group of people all aiming to loose weight, some people follow the 12 week NHS plan but it's not for everyone, no one diet suits every person but you would find good encouragement there 😀

[sandybrown]

Action is what you need set a target and work towards it.

[jackdaw50]

Do you have Slimming World classes close by? I, like you, needed to loose weight for health reasons. Speak to your GP, you may get a prescription for Slimming World for that reason. I had 2 prescriptions (12 sessions each) and have lost 2 stone. I have another stone to go and feel so much better. The group and counsellor are a great help in urging you on and giving good advice. There is also an excellent website. If you need to pay it's still worth it. You never go hungry! You still need that will power but the support is great. Highly recommended and no, I don't have any shares in the company! Good luck.