12 tips to help you lose weight

12 tips to help you lose weight

Healthy weight

1. Do not skip breakfast

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

1. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

1. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

1. Get more active

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

Find an activity you enjoy and are able to fit into your routine.

1. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

8. Use a smaller plate

Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

1. Do not ban foods

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

1. Do not stock junk food

To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

12. Plan your meals

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.

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NSV — No weight loss yet but feeling different

As the title says, I haven’t really lost much weight in the last few months since deciding that I want to make a change. For reference I am a 5’2” female weighing 157, so I’m overweight/borderline obese. From the span of October 2020 to February 2021, I gained 15 pounds. However, as the new year began, I realized that I wasn’t happy with my weight, but I had to acknowledge how much work it would take to change my habits. Since the end of April, I’ve played around with intermittent fasting, calorie counting, and adjusting my macros and I have finally found a routine that works for me. I also have cut out eating out as much as possible, which was definitely a huge contributor to my weight gain. My current strategy is eating more fruits, veggies, and protein, plus less meat and less calorie dense foods in addition to 3-4 strength training workouts a week.

As much as I want to lose weight, I’ve been learning not to focus too much on the number on the scale. My weight has obviously fluctuated but remained the same on average for the last few months, which at first was slightly discouraging but now it doesn’t bother me as much. I have lost a few inches off my waist, and my clothes are starting to fit better than they used to. The strength training has me feeling so much stronger and confident, plus I can see muscle growth in my legs. As much as I want to rush the weight loss by cutting my calories to 1200, I know that it isn’t quite feasible for me right now and I want to maintain consistency in the good habits I have developed so far. This just goes to show that there is always more going on behind the number on the scale, and everyone’s journey is different when it comes to changing our bodies.

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NSV- I think I finally felt my stomach give a satiety signal to my brain

It’s only been just over a week since I started my weight loss journey but I’ve been so used to stuffing myself till I’m full, that noticing a feeling like this motivates me further and ensures I’m on the right track to forming healthier habits.

Today I made a meal which consisted of rice and chicken with a few veggies. Towards the end of my meal I felt this completely new feeling which I realised must be my stomach telling my brain I’ve had enough food to feel satisfied. Usually, I would eat so fast I wouldn’t have time to feel this way or see that there’s just a few bites left and eat the rest because why waste the rest or put it away since there’s so little?

Today I waited a minute after feeling this way and realised this is what it must feel like to listen to my body and stop once I am satisfied with the amount of food I’ve consumed.

I packed the rest away, since I plan to eat the same meal again tomorrow, I can just add the leftovers to that and make sure I add less to my plate next time as I’m beginning to understand how much I actually need to eat.

I managed to do this by eating slower. Normally I would take a mouthful and immediately start making another spoonful. I was so focused on my next bite, I never spent any time enjoying the food that was already in my mouth. Now I’ve started to take smaller bites, chew my food more and put my fork/spoon down between bites. I also try to take more sips of water between bites too.

I hope sharing this motivates me on the days I struggle and shows me that I’m on the right track.

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Starting at 375 and 325, How to Start?

Hey Loseit,

I'm on a throwaway right now, but I'm a dedicated Loseit member who's went from 260lbs to 160lbs a few years ago. I'm back today because 2 of my close friends, who are 375lbs and 325lbs respectively, came to me over the weekend and asked me to help them lose some weight. They'll be joining me in the gym this upcoming week, and I couldn't be more proud of their decision.

Buuuuuuut that being said, I'm hoping to get some advice on how I can get them started on losing weight safely. I was not near that weight when I started and had an athletic past (I got to 260 because I had a career ending injury and I did NOT react well to that at the time), but both of my buddies do not have that experience. I feel like 325 and 375 might require different methods for success, especially because I do not want them to get injured.

After thinking it through for a day or so, my best guess was to have them walk on treadmills at the start while documenting their calorie intake (without changing their diet much) so we can get a baseline - maybe for 2 weeks or so? That way we know what they can do and where we can make cuts in their diet. From knowing them, my guess is they intake about 3000 calories a day, so I think it's reasonable to get them down to 2500 for a few months and then drop it further to the normal 2000 as the weight starts falling off. After mastering walking and hopefully losing some weight, my next plan was to start them on some light elliptical stuff so they can get more cardio without risking injury.

Hopefully this isn't coming off as judgmental in any way, they straight up asked me to serve as their guide and trainer for their weight loss so I'm trying to get a plan together for the next 2-3 months. I'm just not experienced at that weight class, and I really don't want them to get injured or do something for a session or two and then stop. If anyone has any experience or advice on a good starting plan for someone at that weight, I'd be super appreciate cause I want to be prepared for when we hit the gym later this week.

For full context: One person is 30, M, 5'9" 375lbs. The other is 30, F, 5'7" 325lbs.

Thank you Loseit :)

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Weight loss will not fix your body image issues. Do it anyway.

When I am finished, I will have lost about 100 pounds. As a 44 yo who has a jumbo-sized chest and carried two babies, I have no illusions about looking like I did the last time I was a healthy weight at 25. I will probably have tennis-balls-in-socks boobs and a sagging belly and loose skin around my knees and under my arms. I will not like it, I am sure!

It's important not to have unrealistic expectations for weight loss. Including, most notably, how you will feel about your body. Some of us will have the above-mentioned side effects. We'll never look like someone who was never overweight or obese in the first place. Some of us won't be able to see the weight loss in the mirror. Some of us will still feel ugly and out of place and worry about what people think of us. None of this is addressable via weight loss. Body image is a separate journey best served by good therapy, a supportive community, and daily practice.

If we won't necessarily feel more beautiful or attractive through weight loss, why do it at all, then? For me, the con list pales in comparison to the pro list. I used to be a healthy weight, so I remember just how good life is when I was.

Cons: Won't fix body image issues alone; sagging skin; stretch marks; people making comments; clothes fitting weirdly; worries about romantic partners seeing us naked

Pros: Improved A1C; lowered blood pressure; lower cholesterol; greater mobility; diminished joint pain; ability to tie shoes/paint toenails while still breathing; penis visibility; clothes fit off the rack; fitting in amusement park, airplane, and waiting room seats; less windedness with activity; longer life expectancy; lower food costs; better digestion; easier hygiene; often better sex (mobility, strength, stamina)

I'd rather work on body image issues on easy mode than hard mode, personally. If I can do so while distracting myself with a shopping trip in which the sizes I wear are stocked in-store, all the better.

I realize this may not be applicable to everyone, but if you are just starting out and/or having body image issues (who doesn't, really?), I encourage you to keep going, slowly, consistently, and give yourself the gift of easier trips around the sun.

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Maintenance Monday: July 12, 2021

If you've reached your goal weight and you're looking for a space to discuss with fellow maintainers, this is the thread for you! Whether you're brand new to maintenance or you've been doing it for years, you're welcome to use this space to chat about anything and everything related to the experience of maintaining your weight loss.

Hey everyone, here's your weekly discussion thread! Tell us how maintenance and life in general is going for you this week! And if you missed last week's (or simply want to reread), here's a link.

If there's a specific topic you'd like to see covered in a future thread, please drop a comment or message!

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I've been plateau'd for like two months now. I think I know why, but going back to what I was doing before feels impossible

Hello all!

5'2 19F SW: 72kg CW: bouncing between 61kg-60.2kg GW: 55kg

I suppose this is maybe more of a rant. I'm feeling incredibly frustrated with myself but I think I know what's been going on with my body, I guess I'm just trying to get it all out.

So, since the end of January I've been making steady progress at 1270kcals and losing around a pound (0.5kg) a week. I lost 11kg doing this, no problem.

However, my country has started to open things back up again. That means eating out, new hobbies, doctors appointments (relevant later) and all sorts of new exciting stuff.

I think the way I was able to maintain my discipline previously was because everything was shut down, there were no nights out, catching up with friends... honestly anything that makes life enjoyable! I think I used the weight loss and how strict I was being as a crutch to get me through those first few months of this year, as I had used food as a crutch towards the end of last year.

So. Things have opened up. I'm now fully vaccinated. And here's how my life has changed:

• I took up indoor rock climbing. I love it so, so much and it's so satisfying to see what my body is capable of. However, I never did any weight training before and I'm starting to see a little bit of tone in my arms - I think this is adding to the plateau.

• I changed birth control. A week or two ago I decided to come off the pill and switch to the nexplanon implant. I've definitely had an increase in appetite, however I think that was because I was also taking my pill for the first week to keep myself protected - I was plateau'd before this, but there's been a noticable uptick this week as a result of this (I stopped counting as I spent a week at my boyfriends - maybe that wee 'break' will help me get over this?). I believe nexplanon can also cause weight gain in the form of retaining water too, but please correct me on this if I'm wrong.

• Days out. The climbing center I go to has an AMAZING cafe and the food all seems reasonably healthy (lots of lean protein and homemade produce). This means I don't tend to count those meals. I try to pick options that are reasonable. Also, going to restaurants etc. is a thing again. I'll count where I can, but otherwise I just pick what sounds reasonably healthy + enjoyable. I try to keep alcohol consumption to low-cal drinks, or if I want a glass of wine/pint I'll only have the one.

• Stress. I was due to go on a year abroad for uni in September but it looks like the borders won't open in time. In order to go as soon as I do, I'll need to live nocturnally for a few months to take courses from my host university online. This, whilst I'm sure is doable, will not be pleasant, and the idea is definitely causing me a good amount of stress.

Right now I feel like I look good but I'm still a few kilos off where I'd like to be. My goal is 55kg but I'd be happy reaching 58kg.

Maybe I'm just too focused on the numbers on the scale at this point? I'm at a healthy BMI now, and I've come a long way from where I was at the start of the year. I don't want to call it quits now though - a couple more kilos is all I need to reach a point I'd be satisfied with. But I'm also so, so tired of this lol

I'm going to increase my kcals to 1350 so I can enjoy things a little more without feeling like I'm cheating. This will result in slower progress, but hey - this isn't an exam!

(Oh, also, because I see lots of posts here being used for these purposes & i'm a lil paranoid - DO NOT use this post in any videos. Make your own content!)

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