How to lose weight?

New_Horiz0ns · 2014-04-30T15:49:47+00:00

How I lost weight:

Keto diet. check out r/keto
Working out. It is important that you find a structured gym routine that fits your goals (getting strong, getting ripped, not being a fat fuck). Don't just go to the gym and do what you feel like that that day.

I lost 17 pounds in 4 weeks.

Edit: 3. Sleep. Its vital that you get good sleep. You can go and find out what good sleep means.

Stayinghereforreal · 2014-04-30T14:34:34+00:00

1) Stop "exercising" and start training. Exercise is what those gym bunnies do. Training is breaking down muscle tissue and depleting your body, so it can rebuild while you sleep. That means lifting and cardio that requires intense bursts of energy, not just steady plodding. After exercise, you feel flushed and a bit sweaty. After training, you are exhausted and need to gulp water to rehydrate.

2) No food that is not food.

That means only eat things that are pulled directly from the ground (broccoli, carrots, other vegetables), killed with a knife (fish, beef, chicken, milk qualifies too), or pulled from a tree (fruit in raw form. NO JUICE! And avoid things like pineapple and other sugar-bomb fruits.) If your great-great grandmother would not have recognized it as food, it is not food. It is a processed simulacrum of food.

Nothing in a bag. Nothing in a can. Nothing in a box.

Cook your own meals. No restaurant food. Restaurant food is crap, by and large. Bring your lunch to work with you.

Follow that for 24 months, and the difference will be amazing.

RPtooLate · 2014-04-30T14:34:41+00:00

/r/keto, /r/paleo, /r/leangains

opgrop · 2014-04-30T14:43:14+00:00

What kind of workout program are you doing? Lifting heavy ass weights, right?

/r/keto is a reliable way to lose weight.

whoops_fap · 2014-04-30T15:35:39+00:00

Hop on a treadmill and walk 2 mph for 1-2 hours. You can burn 400-600 calories a day doing this and the pace will be slow enough you can read a book or even be on your computer (I did this with my treadmill desk, I would burn 1000 calories a day without even knowing it. Fat melts off with almost no effort.)

Edit: while you do this, continue eating at your BMR (your daily caloric needs to maintain your current weight) and you will lose weight. Cut your calories if you want to and you will lose weight faster. Increase your walking speed and you will lose weight faster. This is the easiest, most passive and arguably healthiest way for an overweight person to lose weight.

Pushnikov · 2014-04-30T16:05:30+00:00

Lots of the other advice here is very good.

I did a lot of research, and I have a lot of experience with cooking and nutrition. I've lost about 10 pounds recently (never was really large, but trying to get trim and get some abs showing) - and also added quite a bit of muscle while losing 10 lbs. So, overall it's going really well. I'll give you the bullet points and you can look at how it applies to you.

1 - Count Calories. Figure out your daily caloric needs, and aim lower. ~3500 calories defecit = 1 pound of fat loss. So, you need to aim there. You can average your weekly caloric intake. If you want to splurge one day, that's fine - just make sure you eat less throughout the week. 1 small meal/1 sandwich/Large Soda = app 300-400 Cal. Learn to estimate up and down from there. You could eat pure fat every day, as long as it's less than your caloric intake and still lose weight (you will have other problems of course though).

2 - Irregular Fasting. Skip meals randomly throughout the week. This builds a tolerance towards being hungry, and it switches your bodies metabolism around without going into full starvation mode.

3 - Lift - build muscle to burn calories. I do minimum cardio - burst cardio is best. Pure Cardio doesn't guarantee fat loss in itself - and some reports say it might encourage fat retention. Set yourself some goals and work towards it. Focus on CORE workouts Squat, Deadlift, Barbell Row, Bench Press, Overhead Press, Lat Pull Down/Pull Ups. When you have that Core, you can go towards a body building experience.

You can manage when you eat compared to your work out to make sure you are burning your bodies storage, rather than what you just ate. I usually try and have a small bit of some carbs or protein before I work out to have SOME energy (like a bite of a powerbar), but otherwise expect my body to pull the energy it needs from my "fat" stores - then eat a small meal after the work out to replenish. This advice isn't for becoming "HUGE" muscular - but to lose fat. When you want to switch to becoming a body builder - you need to change your diet considerably.

4 - Drink water - lots of water. Cut Soda out - save it for an occassional treat.

5 - Eat healthy. No processed foods as much as possible. I cheat sometimes, it's going to happen. Try and eat more proteins than carbs. I don't believe in a full protein diet unless you are going for body building. Minimize salt. You need it, don't overdo it. Eat HEALTHY oils. Butter is good, Olive oil is good, Rendered fat is good. It's nutritious. Just COUNT CALORIES and don't go over your calorie requirements. Sometimes that means you eat less volume. That's where the fasting helps you learn to ignore your urge to "fill" your stomach, and focus more on what you eat than how much you eat.

Lastly, I have a list of foods that focuses on some testosterone friendly foods.

Basic Outline

Egg/Yogurt/Cheese for Leucine
Olive Oil = Healthy Cholesterol for Testosterone production
Cranberry/Blueberries = Antioxidants to improve Testosterone Synthesis
Pumpkin Seeds = Zinc
Eggs = Generally good protein and cholesterol.
Cabbage, Broccoli, Cauliflower, Kale = Estrogen Inhibitors

gt35r · 2014-04-30T16:55:12+00:00

I peaked at 235 and knew it was not who I really was when I looked in the mirror. I played sports all throughout middle/high school. I just let it go when I had a LTR going on so I didn't think I would need to look good for anyone else, that was bullshit and I'm dumb as shit for thinking that way.

I'm now at 208 and noticing that I have to increase weight every few weeks because I'm able to lift more. I do cardio Friday-Sunday and lift weights Monday-Thursday. Muscles repair themselves when they rest so it's good to let that happen, I just don't like to waste the weekend when I know I can just do cardio. I do elliptical and swim for about an hour and a half. Fat has been melting off me, dieting I need to work on because I'm not that strict but even then, going to the gym 7 days a week I still have lost weight and gained muscle which is very noticeable.

Listen man, you are going to want it to be like magic and happen over night and expect results in your first few weeks, it's not going to happen. Stay away from scales and just GET yourself to the gym. When you are sitting on your ass at home, think of how much you could be burning at the gym. You can do this shit if I can, I am lazy as fuck but the gym is part of my routine now and I can't get away from it.

captshady · 2014-04-30T17:49:07+00:00

www.dietdoctor.com

GaiusScaevolus · 2014-04-30T19:42:42+00:00

More calories out than in. Eat keto and lift heavy.

RPSavant · 2014-04-30T21:55:36+00:00

so there are a few things you left out. 1) what weight did you start at? Don't expect to lost 20 pounds per week. I know the tendency is to say disagree with this, but I have found the old 2 lb a week to be true.

2) You mention nothing about your diet. If you run a mile but then go home and eat a Big Mac with extra fries then you might as well go buy larger clothes for tomorrow.

I have found that diet is a bigger factor in weight loss than exercise.

unless you do something insanely intense, like Thai kickboxing.

2 months is a drop in the bucket in terms of your life. Being healthy is for ever, you can't just stop after you reach a "goal." It must be maintained... forever.

cagethepepper · 2014-04-30T22:54:56+00:00

/r/keto.

I've lost 10 Kg in about 3 months. Went down from 85 Kg to 75 Kg, now I got obliques showing up. I didn't step into the gym ONCE. I never ran ONCE. I never starved. This is the way to go. When in doubt, eat more fat, eat less carbs.

wttr · 2014-04-30T14:26:29+00:00

First, find your total daily energy expenditure (TDEE). There are various calculators on the Internet for this value, use google. Your TDEE is an estimate of the total number of calories you burn in a day. This is based on a variety of factors that you can google if you are interested in the nuts and bolts.

If you are a guy it will probably be somewhere in the vicinity of 2000-2200 depending on activity level. Once you have your TDEE you should set out a meal plan that hits a 500 calorie deficit, this is theoretically a weight loss rate of 1lb per week. It may seem slow, but it's basically the fastest you can lose fat healthily without the aid of pharmaceuticals.

This next part is the most important part. If you find you are losing weight too quickly or not losing weight at all, adjust your caloric intake appropriately. Don't be discouraged if things take awhile. Maintaining a healthy weight is about a lifestyle shift, not a one time diet. You have to be in it for the long haul.

Some caveats:

Caloric restriction will interfere with exercise. It will hinder lifting and pretty much the best you can expect is to maintain your current strength while on the cut.
Cutting weight won't automatically make you more attractive, for that you need to develop muscle and then cut.
You must be meticulous about counting calories, liquids count, mid day snacks count, etc. People are notoriously terrible at estimating calories so the best way to count them is to cook food yourself so you are 100% sure of what is in it.
Wild swings in weight when you first start are most likely related to water retention and time of day. Don't be discouraged if you are 5lbs down one week then back up 4 the next, etc. What matters is the average over time.

mikelovesvegas · 2014-04-30T14:16:06+00:00

Eat fewer calories than your body expends.

Title	How to lose weight?
Author	Zaorish9
Upvotes	5
Comments	32
Date	April 30, 2014 2:14 PM UTC (12 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/24d9ik/how_to_lose_weight/
Archive Link	https://theredarchive.com/r/askTRP/how-to-lose-weight.139596 https://theredarchive.com/post/139596

Comments

2 - Irregular Fasting. Skip meals randomly throughout the week. This builds a tolerance towards being hungry, and it switches your bodies metabolism around without going into full starvation mode.

4 - Drink water - lots of water. Cut Soda out - save it for an occassional treat.