Losing weight

nicky688 · 2019-02-27T21:51:12+00:00

1500 clean calories a day and walk alot

Eldudearino89 · 2019-02-28T00:09:35+00:00

Download a calorie tracker. Put in your weight. Probably at 235 keep it at 1500 calories. AVOID sugar, bread, & alcohol. DO 16:8 intermittent fasting. Drink a gallon of water a day! DOCUMENT EVERYTHING!

Do more cardio / body weight work outs than lifting UNLESS you got man titties. Work out hard 30-45 mins 4 to 5 times a week.

DOCUMENT EVERYTHING - be responsible you'll thank yourself later.

You will be HANGRY alot. Figure out when to eat that you're not hitting hangry stage.

StopGaming1234 · 2019-02-27T22:48:52+00:00

I lost 45 pounds in 2 months when I was 17. From super fat to normal weight for my age and height.

How did I do it?

First of all I drank water 90% of the time. When I was on a birthday or whatever special day I'd still allow myself a nice coca cola for example.

2nd: Ate lower calories food. Eat chicken instead of pork or beef.

3rd: I ate less. Which means I still kind of had the same food, but less.

4th: I had a calories number in my head that I'd not try to surpass. I did not count calories, but instead I was like "This is roughly 800 and this is around 900-1000 calories, boom set for the day.

Honestly there is no secret. I was actually surprised by how easy it was. I didn't do any special diet or program. I still went to Mcdonalds sometimes. Legit just eat less and put a little bit more thought into what you eat.

I also want to add that I did not do any exercise or sport. This could improve your progress.

Terdmuffin · 2019-02-27T22:29:24+00:00

Keto, intermittent fasting, ECA stack, fasted cardio.

zeekt12 · 2019-02-27T23:06:44+00:00

Multiply your goal weight by 11 and eat that amount of calories.

Keep your protein high and only eat within an 8 hour window.

Add in some caffeine to help burn more calories and blunt your appetite.

Get on an upper lower or PPL lifting program, focus on progressive overload.

Its that simple.

Throwmojojojo · 2019-02-28T16:24:10+00:00

Hope you get this reply,

What you are trying to attempt is unsustainable not impossible but VERY DIFFICULT. You will be miserable the vast majority of the time and may wreck your metabolism and hormones. Potentially leading to hair loss and fatigue and myriad health issues like gallstones etc. You will also look like crap after your body eats through your muscle.

Quick maths:

3500 cal in a pound

75 pounds to lose

3500 x 75 = 262500 calories to hit your goal weight

you current TDEE is 2400 calories

185 days to your goal x 1000 cal deficit(high end medical recommendation) = 185000 calories burned/3500 is 52 pounds burned during this time.

Add in daily cardio and you could potentially hit your goal but remember you will be pushing your mental and physical willpower to the brink.

I highly recommend you take this slower bro, You didn't gain all that weight in a short period so dont expect to lose it in the same. If you lift and hit your macros(protein) while doing a 500/day deficit your body will look better and you probably wont binge eat your way back to 235.

Orochimaru331 · 2019-02-27T23:57:29+00:00

sleep
eat vegetables
drink water
exercise
calories in vs calories out

Your welcome.

vullnet123 · 2019-02-27T22:04:23+00:00

Right before my Senior year of highschool, I lost 100lbs in 6months. I ate fast food daily since I worked in a fast food place, all I did was limit my calories to 1500~, which is not much for a 6'4" dude. I've gained 60lbs back since then, don't really look too big but still not where I want to, but down 30 so far by just calorie deficit and lately doing a PSMF diet which is just 800-1000cals of protein only with limited carbs and fat.

BajaGhia · 2019-02-27T23:03:05+00:00

Sell your car, buy a nice bike. Use it as your only form of transportation. Get a lock and a headlight and a taillight and a decent backpack and gloves. Buy groceries from the supermarket daily. Just veggies mostly, carrots broccoli and whatnot.

Ride daily 45 mins in am 45 mins in afternoon. Sweat!

Push ups, pullups, situps. If you can fit them into your hourly routine, like I'm gonna go rack out crunches until my abs hurt and then do 20 more instead of having a smoke. It only takes 7 minutes or so each time but when you're done you'll be like, "Shit, I did 400 crunches today!"

It's a lifestyle though. You don't just get thin and then stay that way. Be active. The bike is just my thing. Figure out yours but it's a good illustration.

[deleted] · 2019-02-27T23:08:31+00:00

Consistent caloric deficit
By your goals you are asking for 3.1 lbs of weight loss per week. That may be somewhat aggressive depending on who you ask. ~1-2 lbs/week is realistic - you’re pushing it
It is ‘possible’ but if you want to do it then it’ll be aggressive - you’ll need to do weights + cardio + proper diet.
I recommend a carbohydrate restricted (<50g/day) plan, high in protein (2-3g/kg) and low fat (~50g/day). Drink plenty of water and electrolyte supplements.
With weights, I recommend a basic program training full body 2x week for a total volume of at least 10-15 sets per muscle group. There’s plenty of good program on fitness subreddits. Jeremy Either on YouTube has some good no-bullshit videos on exercise selection, science etc without the tacky over the top of Kinobody, Athlean X. I recommend watching his entire catalogue of YouTube videos to understand weight training in a logical no bullshit fashion.
I recommend 20-30 minutes cardio (exercise bike is good) at least 4-5 sessions per week. Otherwise a long walk (60-90 minutes) is advisable. Include stuff you enjoy (hikes, tennis, swimming) if you want to have more enjoyment.
Focus on day-to-day consistency. Get through one day and tick it off - Rome wasn’t built in a day. Results may be slow at times, some days may drag but the main thing is to stick to a solid no bullshit program, keep your diet on point and follow through
Make sure no temptations are available in the house - none. Keep the kitchen tidy and easy to access
Try to distract yourself sometimes with other activities don’t fixated on diet exercise too much - just execute the days intake and exercise and focus on other things - people that fixate too much for whatever reason fuck up. I see this trend on FB - person gets frothed up and posts every day and then 3 weeks later they disappear and come back in two months with 40lbs of chub gained saying ‘body acceptance day etc’. Keep your head down, don’t overhype the process just be very good at executing and you’ll get the job done. Maybe 160 lbs is not 100% realistic but you can dramatically change your physique in 6 mo with consistency and you’ll be well on your way to crushing it

UpperRedSide · 2019-02-28T00:13:42+00:00

Stop eating so much. Exercise.

You’ll get bored of it in a week or so and want to start back eating everything.

Don’t.

transitive1021 · 2019-02-28T00:21:24+00:00

Fasting.
https://www.youtube.com/watch?v=v9Aw0P7GjHE Dr Jason Fung is worth watching.

TheTruthPill · 2019-02-28T00:29:35+00:00

Kinda in the same spot. Started almost a weak ago, I really wanted to lose weight. I’ve been drinking a shit ton of water, my lunches usually consist of a salad with turkey or chicken in it. For a snack I usually eat a handful of peanuts. I’m in the gym everyday walking at least a mile. So far have lost 3 pounds and already feel amazing. I still have a long journey ahead but don’t give up man.

ThrowAway2k187 · 2019-02-28T02:15:07+00:00

Personally I had a lot of success with intermittent fasting and just cleaner eating. 16-8 IF, and cutting as much sugar and carbs as possible out of my diet I saw immediate results.

I was just cutting 10lbs because I was getting a little fluffy from bulking, only took a couple weeks and I wasn't even going hard.

2comment · 2019-02-28T02:44:15+00:00

Follow the laws of calorie density.. In one graph but the talk is important.

Simply eating less calories don't work, we tend to eat the same volume/weight everyday and will feel deprived if we simply eat the same types of foods but cut the amount. Doing a huge calorie deficit for an exteneded time tends to end with a yo-yo effect where you become heavier than before. The body needs time to adjust.

Eat wet. Eat grapes, not raisins. Per cup, that's 62 versus nearly 500. Eat potatoes, not fries or potato chips. Oatmeal (with water, garnished with fruit), not granola. Try to make soups to dilute it further -- like lentil or split green. Easy to make.
Eat about 1/3 raw. Fruits. Greens like Salads with homemade vinegar/sugar or fruit dressings are low in calories and provide a lot of nutrients and enzymes your body is craving and may feel perpetually hungry without.
Cut down on milled foods. Foods from flour tend to be spike blood sugars and have increased absorbtion into the blood stream. Whole > Whole Grain > White Flour > White Flour deep fried in oil. Example: Corn on the cob is whole. Polenta and Grits are coarse whole grain corn and water added. Corn tortillas made from fine whole grain. Tortilla chips are corn tortillas deep-fried in oil and the worst in calorie density.
Cut down on vegetable oils and processed foods containing such. Potatoes are healthy. French fries less so (still some water in them). Potato chips are the worst. Going from a calorie density of 500 cal/lb to over 2000 cal/lb.

Exercise moderately at a level you think you can do long-term. Huge exercise regimens greatly increase appetite. Once you end an exercise regimen for whatever reason, if this was the source of weight loss, it piles back on. Look at all the retired athletes now fat after career.

Get enough sleep. Don't get stressed out. Stress and fatigue are big factors in cortisol levels that impact weight.

Perfection takes practice. Forgive your slips but don't angle yourself into trigger situations either. A trigger can be a place, activity, etc. I don't bring food into the living room or computer because I know I will eat and eat and eat. I only eat on the dining table when at home and that's it. Different people will have different triggers.

Control your environment. Food may call to you in the supermarket but that takes 5 minutes resistances. Once it's at home, it will take 24/7 control. Leave junk in the grocery store.

throwawayycheyeah · 2019-02-28T03:36:33+00:00

Black coffee. Drink 1-1.5 gallons of water a day.

I've heard that the psychological effect of weighing yourself each day and recording the number helps you subconsciously make better eating choices. But I havent tried it.

Doing some cardio daily is supposed to boost your metabolism and help you lose more. Not saying 4 hours a day but rather at least 20 minutes every day.

mr_lucky19 · 2019-02-28T05:46:45+00:00

Use a calorie tracker and count your calories. Being 5,7 I wouldn't go higher than 1600 calories a day. Hit the gym weights high reps and add high intensity exercise for 15mins at the end.

BlockKillerz · 2019-02-28T06:10:19+00:00

I legit went from 234 pounds to 148 pounds by running every single day at the gym between 3 to 5 miles. I ate eggs for breakfast, grilled chicken or a chopped smoked ham with chopped jalapenos, tomatoes, cilantro, ketchup. Then grilled chicken again and I ate protein bars/salads on the side.

I ran till my calves gave up and ached so bad that I had to sit out for 3 days and even then they were still hurting when I went back. You have to have the mentality and focus on controlling your breathing when you run/jog. Breathe in through your nose and out through your mouth.

I'd start slow and then build up the speed and consistancy. It took me a while to get a 7 minute mile.

Also do weight lifting on the side to get yourself used to it just in case you want to build muscle later on.

frontiermarine · 2019-02-28T08:02:13+00:00

intermittent fasting, start out with 16-8, cut out sugar and drink a shit ton of water

Sad_Sleeper · 2019-02-28T09:37:26+00:00

I am 27 years old, 5.8 and weight about 156 pounds. That's a huge difference.

But with patience and determination everything will happen.

Try intermittent fasting.

boatflow · 2019-02-28T09:58:30+00:00

Protein sparing modified fast. Learn about it and then google psmf calculator. Those are your macros. Take a multi, mineral/electrolyte supplement and some fish oil. Do it for 6 weeks and see a large improvement in body composition, then transition into a ketogenic diet until you reach your goal.

thinking10 · 2019-03-02T03:14:37+00:00

For anyone who is eager enough to scroll to my post, here's my take:

I was in the EXACT same boat, except I was 235 6'1. I literally tried every possible diet known to man and I took time to bulk, but I got pudgy in the process. So I have myself the extreme challenge of dropping to 190 by the end of March 2019. I started the weight cut the week of Christmas 2018 (worst possible time to start a fucking diet, I know). Here's how shit went down:

I switched to Keto and Intermittent fasting cold fucking turkey. It was gruesome, but i needed to prove to myself that I can fucking do this
in the first week of keto flu, I wanted to die. I felt like complete shit
I told people about my challenge and they laughed in my face saying I was delusional and needed to be realistic. This is what got the fire going. (I do this to keep myself accountable, should only do this for few occasions)
After the first week of just adjusting to keto and IF, I cut 12lbs without any exercise. After this, I got the mindset that I'm gonna fucking crush this.

-While still keto and IF, I was focusing on strictly cardio at the gym. My daily goal is to burn at least 500 calories and call it a day. I went from gassing out at 5 min on the treadmill to running for a full 20 min non-stop. At the end of January, I weighed in at 217. (To be specific, I start my fast at 630pm and hit the gym at 730. Get home and chug a bunch of water and probably read a book and sleep. Always look good or better the next morning)

-February I focused heavily on lifting and ate a bunch more. I was probably going to 5 guys every day for lunch getting a lettuce wraps bacon cheeseburger (keto af). I saw my existing muscles get defined more, but no significant growth as I wasn't lifting heavy, nor do I wanna look like Jay Cutler (no offense peeps, just not my style). Because I was eating more and I stopped fasting, my weight loss wasn't as effective but still saw changes in my physique. The last week of February I focused on cardio again and after burning 550 calories I hit the sauna room for 10 min. Got home, chugged water and called it a day. Literally burned 5 lbs in a week. I weighed in yesterday at 211.8.

-what I plan on doing for March is continuing the keto and IF combo and cardio at night. I'm making sure I'm eating around 1400 calories a day and starting my fast at 630. I don't eat again till I get to my 9-5 (usually start the day with bulletproof coffee). I'm now running 4 miles (according to the machine) at 43min. Not saying I'm Usain fucking Bolt, but definitely a big improvement.

-My physique is coming together. At 235, I was not the most attractive guy and women would not want to talk to me. At almost 210, I feel like a fucking king. The other day I had 3 women AT ONCE come flirt with me at Johnston and Murphy store. I'm not the best at closing just yet, but we're getting there. I think I'm gonna make the 190 mark March 31.

Bro, if you're dedicated enough to cut the weight, YOU WILL CUT THE FUCKING WEIGHT. Stop fucking around romanticizing what can be and make it fucking happen. This is your fucking reality.

boy_named_su · 2019-02-27T22:00:24+00:00

I lost 45 lb in 2 months, recently

The only way to do it is to create a large calorie deficit each day

You want to lose 75 lb in 155 days. A pound of fat is 3500 calories

Therefore you need to create a calorie deficit of ~ 1700 calories per day

Your current TDEE is ~ 2400 calories

You can get by on 1200 calories a day, if you eat enough protein (>= 0.6 grams/lb)

So you can create a deficit of 1200 calories per day by dieting

You need to burn another 500 calories per day exercising. You can do this by lifting and walking

Your TDEE will fall as you lose weight, so you'll need to exercise more as you progress

northernlaner · 2019-02-28T04:44:51+00:00

I've lost 35 pounds since September with intermittent fasting, weight lifting, and Brazilian jiu jitsu. I can't stress the importance of BJJ though completely transforms you when you get into it. Makes you want to eat better to roll better. Plus no one likes cardio but BJJ is excellent cardio you might like

floresw4 · 2019-02-27T22:35:16+00:00

Carnivore

Governor_Humphries · 2019-02-27T22:24:57+00:00

Snake Diet

Title	Losing weight
Author	Jbrow327
Upvotes	9
Comments	57
Date	February 27, 2019 9:48 PM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/aviwj7/losing_weight/
Archive Link	https://theredarchive.com/r/askTRP/losing-weight.220132 https://theredarchive.com/post/220132

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