It feels so good to be halfway to my goal weight! I’ve been an active member of this community for a couple of months and now I want to share some of the tips and tricks that have helped me get this far.
First, the numbers: I’m a 23F and 5’4. It has taken me 3 months to lose 25 lbs. I started at 170 lbs (although I was around 177 lbs at my highest) and I’m currently 145 lbs. My BMI has gone from being on the verge of obese (around 29.7) to being just back in the healthy range (around 24.5). My goal weight is 120 lbs, which is roughly what I’ve always been until I gained 50 lbs over a short period of time. Below is what I’ve learned so far - keeping in mind that I’m not a doctor or a dietician, this is all just based on my personal experience and research.
CALORIES:
Like most of the people you’ll see celebrating victories on this sub, I’ve been counting calories. I used a calorie calculator to work out how many calories I should eat per day to lose weight. Don’t automatically assume you have to eat 1,200 a day (or less, eek!) - it depends on your height, weight, and activity level. Make sure you’ve picked a sensible calorie goal and then stick with it!
I’ve managed to lose 1 - 2 lbs per week (plus a big whoosh of water weight in the beginning) because I’ve tracked everything I’ve eaten and stayed within 100 calories +/- of my goal every single day. Counting calories is incredibly effective, but only if you’re consistent. I use the Lifesum app to log my food, but there are plenty of other apps to choose from. If you’re going to track your calories, a food scale will be the best $10 you’ve ever spent. You’ll be surprised how easy it is to underestimate things like peanut butter, or overestimate things like leafy greens.
Counting calories accurately is 99% of the ‘how’ I’ve managed to lose 25 lbs. I haven’t eliminated any foods from my diet. I eat bread almost every day. I have a sugary frozen yoghurt stick almost every night. I usually eat around 100 grams of carbs per day. You don’t have to go on a fad diet to see results. Losing weight is just a math equation. Eating less than you need each day = burning fat.
FOOD:
The magic of counting calories is that you can eat whatever you want as long as you stay within your daily allowance. Like I said, you don’t have to cut out any specific foods. You could only eat Doritos and still lose weight as long as you‘re at a calorie deficit. I know this goes against plenty of the advice spewed out by the diet industry - who hasn’t considered going gluten free for weight loss reasons at one point or another? - but there’s plenty of scientific research to back up the effectiveness of calorie counting regardless of where those calories are coming from. However, I wouldn’t recommend only eating junk food as it tends to be higher in calories, less filling, and lacking in nutrients. Personally, I gained 50 lbs because I lived on fast food, chocolate bars, and candy - foods which are so easy to overeat, but provide few nutritional benefits. So I’ve made a change to the content of my diet, as well as the volume, to make sure I’m eating in a healthy and sustainable way.
I haven’t restricted any foods, but I mostly eat vegetables, lean meats, fruits, and whole grains. These foods make me feel good and have way more nutritional ‘bang for their buck’ than processed foods. My calorie allowance is on the lower end because I’m short and inactive, so I have to make the most of what I’m eating to feel satisfied - as I’ve found out, a single serving of steamed vegetables looks a lot bigger and does a lot more good than a single serving of fries.
But you don’t have to avoid all the fun stuff! I still eat things like ice cream and chocolate on occasion, but I stick to the recommend serving size and stay within my daily calorie allowance. I don’t believe in cheat meals or days - if I’m craving something, I have it. I just have a reasonable portion. This focus on variety and moderation has been a breakthrough for me. I’m not depriving myself of anything. I’ll be able to continue eating like this once I reach my goal weight. It’s probably the most useful lesson I’ve learned so far: say no to a fad diet and yes to a permanent lifestyle change.
EXERCISE:
You don’t have to exercise to lose weight.
There are plenty of other reasons why you should exercise: it can increase your fitness, improve your muscle tone and overall health, and contribute to your calorie deficit. But if you want to see a change on the scale, stop stressing about going to the gym and start focusing on how much you’re eating. Again, I know this goes against plenty of mainstream advice about how to lose weight, but you really don’t need a gym membership to reach your goal weight. Believe it when people say weight loss is at least 80% diet and 20% exercise. In my case, it’s been 100% diet!
I’ve managed to lose 25 lbs while being very sedentary. I’m currently housebound due to family reasons, so some days my only steps are between the couch and the kitchen. I don’t go to the gym. If I can be bothered, I go for a short walk a couple of times a week. Most of the time, I’m sitting at home, scrolling through Reddit, and still managing to shed lbs. I want to add in more exercise over the next few months to improve my fitness and health, but it has not been a factor in my weight loss at all.
You don’t just have to take my word for it - all the proof you need is on this sub! So many people make posts about how they’ve been working out every single day and haven’t lost any weight - or have even gained a few extra lbs - which is a prime example of why food is so much more important than exercise if your sole focus is to lose weight. If you also want to build muscle, or have other fitness or health goals, then working out probably makes sense for you. But if the thought of going to the gym makes you want to give up before you’ve even started, don’t make exercise the focus of your weight loss attempt. You can’t outrun a bad diet.
FASTING:
In my experience, intermittent fasting alone won’t make you lose weight. If you fast for 16 hours, but then spend 8 hours cramming in as much junk food as possible, you’re probably not going to see any positive changes on the scale. Think of fasting as a useful tool that may help you change your eating habits, control your appetite, and ensure you’re eating at a calorie deficit. I’ve naturally been doing 16:8 fasts because I don’t usually eat breakfast. I start eating after 12pm and I finish by 8pm.
Having a set period of time to eat might be helpful if you struggle with constant snacking and portion control like I did. I feel like fasting has helped to rewire my body and mind, so to speak, when it comes to hunger. I used to eat as soon as I didn’t feel stuffed or sick. I never even gave myself the chance to feel hungry. Now, fasting has taught me that I don’t have to run to the kitchen as soon as there’s a tiny bit of room in my stomach. I don’t need to fill the spaces between mealtimes with endless amounts of snacks. I’m also not afraid to break my fast a little early or finish a little later if I feel really hungry.
Fasting has really just taught me how to pay attention to when and what my body wants to eat. I know when I need to fuel up, when I’m only peckish and can wait until the next proper mealtime, and when I’m just having a bad day and craving a burst of sugar. In this way, it’s helped me stick to my calorie allowance. I’m mostly eating for fuel rather than for fun. However, fasting is not easy or useful for everyone, and I don’t think it’s a necessary part of losing weight. Just something to try if you’re looking for help sticking to your calorie goal!
MOTIVATION:
I felt incredibly motivated on my first day. I also felt incredibly motivated this morning when I realised I was halfway. That’s it. In the months between these two great days, I’ve ranged from indifferent to unmotivated. The daily reality of losing weight is not that exciting. Motivation will just get you to start. Discipline will get you to your goal.
You don’t have to wake up every day and feel inspired to lose the weight. You don’t have to look at a plate of steamed veggies and feel overcome with pride. You just have to set yourself reasonable daily tasks and stick to them for as long as it takes. That’s all. I wake up, I log my meals, I make sure to stay within my calorie allowance, and I go to sleep. Rinse and repeat. It’s as simple (and as difficult) as that.
If you’ve decided to make a change, you already know what your motivation is - whether it’s to improve your health, or feel better when you look in the mirror, or drop a few clothing sizes. Commit to the daily grind that will get you where you want to go. When excuses that sound like ‘not today’ pop into your head, ignore them. Do it today, and every day, because that’s the only way this will work. Consistently making healthier choices will do so much more for you than any one-off juice cleanse or water fast ever could.
COMPARISON:
Losing weight is a personal experience. Focus on what works for you. Disregard all of my advice if it feels wrong. Don’t be afraid to experiment with different ways of eating, or dealing with cravings, or exercising. If you are ignoring calories, cutting out carbs, and working out regularly - and you’re seeing the results you’re after - good for you. Let yourself do what’s best for you. Everyone else is on their own journey.
I’m fully aware that my starting weight is someone else’s goal weight. I’m also fully aware that my goal weight is someone else’s starting weight. At times, I’ve felt guilty for only having to lose 50 lbs when other people have already lost 100 lbs and are only just getting started, which is an unimaginable journey to me. I’ve also felt envious when I’ve seen people who only want to lose 5 or 10 lbs, which I feel like I could do in my sleep at this point. But I know comparing myself to other people isn’t helpful. Numbers only tell a small part of the story.
Just pick a healthy goal weight and find a healthy way to get there. Accept support and advice that feels relevant to you. Push yourself to consider alternative views if you aren’t making any progress. Look to this sub for encouragement and ideas - not for quick fixes or one-size-fits-all approaches. You’ll quickly find out what works for you.
That’s definitely enough rambling from me. Plenty of this is touched on in the getting started guide, which I really recommend checking out if you haven’t already. I hope some of this was helpful!
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