Any tips on weight loss?

[B1e2c3c4a5]

Anyone have any tips on weight loss? I’ve been being more active (walking 5-6 miles a day) eating well reduced calories not eating any bad foods and only drinking water and I’m not seeing any differences after about a month, I know it’s a short time but I thought there would’ve been a little difference. Any help would be amazing!

[TheAwfulToad Visitor]

As you've noticed, "eat less and move more" really doesn't work. It sounds like it ought to, but it actually conflicts with everything we know about human metabolism. Most people who "eat less and move more" end up exactly where they started, because the primary outcome of this kind of thing is that your body will reduce its metabolic rate to compensate, and retain bodyfat in anticipation of an ongoing food shortage.

So tip #1: exercise is fine, but eat enough to fuel that exercise.

There's a lot of misinformation about what is "good" and "bad" food. If you believe even half of what you read, everything is bad for you. I suggest Michael Pollan's rule for deciding on what's "bad": if your great-grandparents would not have recognised it as food, then it isn't food. That means anything that's partially or entirely synthetic should not be on your plate. That includes low-fat spreads or indeed anything low-fat - they're all heavily processed and/or full of chemicals. Avoid "vegetable oils" too - these are mostly produced using aggressive industrial processes and are unstable at high temperatures. Stick with butter, olive oil, coconut oil, and other minimally-processed oils/fats for cooking.

Tip #2: eat proper food, not things in packets.

Finally, try to base your meals mostly on vegetables, with meat, eggs, and dairy to taste. Don't trim off the fat. Low-fat meat is not historically normal, and it's not uber-healthy. Avoid the British habit of putting a pile of starch on the plate and topping it with a sauce. There's nothing wrong with this kind of thing occasionally, but it will make you fat.

Tip #3: source your daily energy needs from fat, not from carbohydrates.

[moreless Administrator 7 stone]

Hi and welcome, B1e2c3c4a5

You've been given some excellent advice from TheAwfulToad and you may find these helpful too healthunlocked.com/nhsweigh... and phcuk.org/wp-content/upload...

All of the information you need about the forum can be found in Pinned Posts healthunlocked.com/nhsweigh... and I hope you'll be joining all the Events, Challenges and Clubs that we run, especially a weigh-in and the daily diary.

We've found active participation to be key to successful weight loss and, of course, it's a good way to get to know people, find inspiration and share support and encouragement.

Wishing you all the best