My one tip as a guy trying to lose weight? Walk.

You can't out walk a bad diet, but you can out walk an average (probably BMR+500 calorie consumption) diet.

You can't out lift a bad diet, and unless you're doing insane volume (which you'll struggle to recover from), you can't out lift an average diet (for weight loss purposes).

I've lost like... 13kg? Maybe nearing 15kg now, and it's all been during times when I've focused on my step counts, getting to the gym, doing incline walks rather than lifts (Low Intensity Steady State cardio), and closing my move ring on my watch.

I did swap to lifting for a few weeks, and my progress stalled. It was because I was eating the same "average" diet, but lifting wasn't burning as many calories as when I was focusing on my walks.

And you might say "just reduce your calories", yes, but then my lifting suffers which messes with my mental.

A lot of people are so concerned with "losing muscle mass", your body has "muscle memory", it'll come back fast. So if you're at an unhealthy body fat percentage, and it's affecting your life, drop lifting, or reduce the volume, and swap it out for a walk on the treadmill, or if you're lucky and live in a walk-able neighborhood, then do a walk around town.

Gym Bro's on youtube used to spread "lifting's just as effective as cardio for weight loss", but in my experience, it's just not true at all.

You can do both, but like LISS, KISS, Keep It Simple Stupid

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Season your food!

Part of my weight loss journey the last couple years has been learning to season my food. It was a real struggle at first to incorporate more nutritious foods like whole grains and a wider variety of vegetables in my diet - they were so bland and boring. I grew up eating mostly takeout and prepared/processed meals and sauces and I didn’t know what to do without relying on BBQ sauce, ranch, and mayo every meal (these aren’t bad foods, just add a lot of sugar, fat, and calories). A lot of lower calorie versions swapped fat for added sugar, or artificial sweeteners (I don’t like the flavor) or chili pepper (I’m intolerant).

Learning how to use salt, pepper, herbs, spices, acids, and other flavorful ingredients made a huge difference! I finally tried lentils again after years of avoiding them as bland pastey yuck and discovered I actually LIKED them. The difference was that I cooked them in lightly salted water and tossed them in a salad with yogurt & dill dressing. I look forward to eating a big heap of roasted vegetables because they’re seasoned with salt, pepper, and a drizzle of lemon juice.

Here are some of my favorites seasoning mixes and ingredients I’ve found so far. I’d love to hear how others are finding ways to make food tasty!

Seasoning mixes are easy to keep in the cabinet and sprinkle on dishes to boost the flavor.

• McCormick Bruschetta Seasoning is great on just about anything, but especially roasted chicken, scrambled egg, or smashed avocado.
• Italian seasoning and herbs de Provence
• Lemon pepper seasoning
• Tajín
• Chinese 5 spice
• Taco seasoning
• Ranch powder

Acids, like vinegar, lemon or lime juice really brighten up all kinds of foods, especially vegetables and seafood.

• Balsamic glaze is my favorite, especially drizzled over dark green bitter veggies like Brussels sprouts and kale. You can buy it in the fancy cheese section or make it yourself. It does have added sugar but a little adds a lot of flavor.
• True Lemon crystals are an easy way to add some tartness to a dish without the hassle of keeping fresh lemons around.
• Greek yogurt, apple cider vinegar, mustard, and any herb or spice you like makes a quick, flavorful, low fat dressing. I like salt, pepper, garlic power and dill.

Fresh herbs and seasonings are great tasting but can be a hassle to handle and store. I’ve found paste versions (packaged in tubes) of fresh basil, cilantro, and ginger in the produce section of my grocery store which make it easy to add a dab to grains, pasta, stir fry, even sandwiches. I also keep a jar of minced garlic handy.

A note on salt: for some reason I thought a “healthy diet” needed to be low sodium. I know some people require a low sodium diet due to a medical condition but after talking to my doctor I realized if I wasn’t eating a lot of salty food, like tortilla chips, canned soups, or takeout, it’s ok to add a little salt to my cooking. I aim for “it tastes better” not “it tastes salty”.

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Was just able to throw away food

Hey everyone! I just wanted to share a huge milestone in my weightloss journey and working on my overall mindset.

All my life I was never able to leave food on my plate uneaten - let alone throw away any thing. Mom always made me feel guilty not eating everything "she made with love".

Since restarting my weight loss journey I worked on always leaving some food on my plate just for the sake of it. Teaching myself its okay not to overeat and feel stuffed. I started to feel satiated for the first time in my life. Before all that it was either HUNGRY or PAINFULLY STUFFED.

This sub teached my a phrase I keep saying in my head ever since. "If you eat what you would throw away - You are the bin instead"

Today we went outside to eat, quite pricey actually. Normally I would eat everything since I paid so much for it. Being done with 75% with my meal, satiated - bringing the rest home wouldnt make sense - I threw away the rest.. and didnt feel as guilty as I thought.

If you have trouble with the same kind of guild towards food - I would strongly advice to try that yourself.

Thanks for reading and thank you all for your help on this sub!

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how to help BF with weight loss?

hi, i’m new to reddit and using my friends account bc she is the only one who knows about this. if this the right page for this i’m sorry. this is not my account for obvious reasons. I 20f have been dating my bf 25m for 2 years now and over the time he’s put on 100ish pounds and went from an average guy to obese. I (just want to make it clear im not shaming anybody for what they look like, i dont judge anyone for their size i used to have an ED and i now how hard it can be to diet/ make lifestyle changes so no judgment here.) But my bf does not have an ED, I’m a student athlete and my bf was fairly active when i met him, nothing crazy just gym 5x a week and we’d go for hikes together. But after about a year of dating my BF stopped having interest in going to the gym and has slowly put on at least 100 pounds in a very rapid amount of time.

We have never lived together so i can’t speak to his eating habits, when we go out to eat or have a meal together he usually finishes a very large helping but im not gonna make a judgement there. But i’ve expressed concern about his health (i’ve never dealt with weight gain and i’ve always been thin so tbh i don’t how much weight is normal to put on but 100 in a year sounds excessive to me) and asked if he’s been to a doctor but he brushed it off and said he can lose it whenever. I didn’t care at first, i love my bf because of him not because of his looks but once he got to 220ish i stopped being attracted to him. I know it sounds terrible, but i would look at him and feel literally nothing, I still had sex with him when he wanted to but to be blunt it’s physically painful to have him on top of me now, so i started turning him down for a few months and i can tell it’s getting to him- he’s kinda relentless about asking now (he never makes me feel bad about saying no, but he asks for sex or head at least 3x a day) I’ve suggested going to the gym- he’s not interested, i’ve brought up hiking again- he doesn’t want to do it. At this point he’s pushing 300 and it’s starting to effect his mobility, please believe me when i say i’m not trying to be cruel in saying this but he told me he literally can’t wipe his own ass anymore. He installed bidet in apartment and I had to get one in mine- i feel horrible admitting that but once that happened i honestly got disgusted by him, i still love his personality so much but he’s just so big it’s just plain unhygienic. I feel terrible, I’ve brought up working out, tried to cook healthy for him even asked if he’d been to a doctor and if he’s mentally well, he’s fine- he sees his friends has hobbies laughs all the time he just genuinely doesn’t seem to mind his gain.

I really don’t know what to do, i love him but i’m not sure if i can stay with someone I have 0 attraction to, as vain and selfish as that makes me. I’m posting here because I don’t have the insight about weight gain and obesity to know how to approach this topic sensitively. If i were in his shoes i’d be feeling pretty shitty so the last thing I want to do is make him feel worse. I’m not coming here out of judgement for the overweight but any tips on how to approach asking him to consider losing weight would be super helpful. Thank you for any advice in advance and if anything in the post is mean or fat-phobic please let me know so i can learn and grow- it 100% not my intention.

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I want to lose 25 pounds but I just feel I’m always getting in my own way.

I’m 5’7 and 175

So for the last 3 years I’ve been trying to lose 25-30 pounds. My biggest issues are snacking and hurting myself in the gym because my body is ridiculous.

I’m paying $240 a month for this weight loss program. They’ve given me work outs to do each week, I talk to a coach, they give me meal ideas.

It’s walking 10,000 steps daily, gym 4x a week. 2 lower, 1 upper and 1 full day. My macros are 168g protein 154g carbs 52g of fat.

I don’t hit my 10,000 steps every day. I sometimes make it to the gym 3x instead of 4x. I have gained 3 pounds in 7 weeks since starting this program. And I’m insanely frustrated because I’m paying so much money a month just to gain weight. Is it because I missed a day? Is it because I had a couple of chips during the day and went over my macros? Is it because I forgot add it to my fitness pal? If it has to be total perfection to lose this weight then how the hell am I going to do this? Is there any room for balance at all or is it totally strict?

I’m frustrated and yes. I know I’m getting in my own way. I’m complaining. I’m not putting in the work each and every single day but I’m trying. I’m going to the gym more than I ever have. I’m walking more than I ever have. I’m meal prepping.

I’m just frustrated and I want this weight gone.

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Adherence and relapse

I think almost everyone who is subbed here has tried to lose weight before. This is our 4th, 5th, 10th, 20th attempt. Skimming new posts, a huge number are referencing how disgusting they feel because they've regained weight, had a cheat day that turned into a cheat month, etc. Most of these posters will overtly mention depression, revulsion at their behavior, or be generally self-flagellating.

Its important for everyone to step back and understand what weight loss is. At its core, weight loss is the byproduct of adopting new behaviors. Generally, this is eating healthier and exercising more. These are vague behaviors though. They have to be broken down further. Eating healthier is full of discrete steps, such as eating 5+ servings of fruits and vegetables, maintaining macros consistent with your other goals, counting calories/measuring food, cooking at home to control salt intake, avoiding derailing foods like office donuts, cake parties, really calorie dense restaurant meals. More exercise follows the same pattern. It simply means moving more, but it could be committing to outdoor walks, maintaining a strength training regimen, stretching more, playing organized sports, and so on.

Each one of these behaviors requires the formation of a new habit, and new habits dont form overnight, nor do they form smoothly. If you set out to walk one mile each morning, this is a goal to which you can adhere. You'll likely adhere to it for a week, but relapse and stop walking for the next three weeks. Now you beat yourself up, come back in a month and recommit. This time you walk for two weeks before relapsing to a sedentary lifestyle. You beat yourself up again because why can't you just stick with this??? You try again. This time you walk every day for three weeks straight before relapsing and skipping every walk for a full week. You beat yourself up one more time.

What actually happened was your rate of adherence to relapse went from 25% to 50% to 75%. You got better each time, and youre on your way to forming a healthy habit. When we try to adopt healthier lifestyles, we often find some things easier to adhere to than others. If you find yourself down, think about each micro habit that youre trying to form. Which ones are you dialed in on? Which ones are struggles? Focus on progress from all fronts and not just "I'm not losing weight therefore I'm bad". Each new attempt is a sprint, but the journey is a marathon.

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Another update because I share minimally in RL and need to get it out of my system occasionally

I'm down at least 25 pounds from the highest weight I can recall (188 ish), maybe a little more (DID I ever see 190 plus on the scale?!) . I'm only 10 pounds down (from 172, which was partially due to loss of appetite from anxiety) since I started getting serious about losing fat and gaining health in January. Which can sound discouraging on its own, but if I take all metrics into account, it feels like real progress. 25lbs down overall. 4+ inches lost in bust, waist, and hips measurements, separately. Dropping sizes. Better fitness and endurance. Beginning to see some toning/muscle definition.

I do still have days where my body is just UNCOMFORTABLE. Sometimes it's tied to having eaten junk, sometimes it's due to my cycle, and sometimes it just IS. And I hate it, but it shows me that that isn't just tied to what my weight was before. It'll probably always be a thing that happens sometimes, so I need to learn how to handle that without it making me spiral. Bodies are weird. And sometimes I look at my side profile and genuinely believe I look bigger than I did before I lost weight. What's up with that??

And funny enough, all of my jeans being too loose due to weight loss isn't always as inspiring and motivating as you would think. Turns out, clothes not fitting my body is uncomfortable no matter what. So I shelled out for jeans 1 size down (and they fit AMAZING!) even though I know I'm on track to be 2 sizes down soon and will have to start over again with new sizes (I mean, Yay!). I decided my physical comfort was worth the pinch in my wallet.

So yea. Even the good parts can be hard and confusing, and I'm trying to be neutral about it. It's still just a body. And while I'm working on changing my life permanently, there's more to life than my eating habits and exercise. Also, changing my Daily Calorie intake from 1,500 to 1,700 might slow my progress, but it's been such a relief!!! I stress less (I also feel like I can then track less because I'm getting the hang of guesstimating somewhat and I've got more breathing room, and it feels like I'm on a path to less tracking without losing progress).

Thanks for letting me get that out, as messy as it was.

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