Tell me how *you* lost 1-2 pounds a week consistently

[Anonymous]

I'm not losing as fast as 1-2 lbs a week, more like 0.5 average (with massive variation - just plateaued for a month and suddenly 3 lbs down).

I hate calorie counting since it's so much work for homemade foods with complex ingredients. When my sister in law was around my age a decade ago she lost a ton of weight and said "it's easy, you just have to eat a LOT less, like half of what you were eating before." So I cut breakfast, eat a smaller lunch, and don't have seconds at dinner. Also reducing snacks and alcohol to one night a week. As long as I'm getting enough sleep and not stressed, it IS easy. When other things change and the urge to eat giant bowls of pasta returns, maybe I'll gain it all back.

Also started some intro at home weight lifting in addition to my not very challenging running routine, and I think that was part of my month long plateau but feeling better about how I look!

[Anonymous]

The opposite. 1800-2000 calories. 3 solid meals a day with 30+g of protein. I’m usually an evening workout person and I would even eat a protein snack after that and still lost weight- but maybe .5-1lb a week. I wasn’t interested in starving myself to lose more than that.

I also swear by the Glucose Goddess hacks.

I also don’t drink alcohol but I have a huge sweet tooth so I really need to watch that.

[Anonymous]

I didn't. Instead I lost 2 lbs one week, gained back 1/2 lb the next, stayed the same the next, lost 2.5 lbs the next, lost 1.5 the next, gained back a little, and this cycle was on repeat for 6 months.

I went from 160 -145 an age 48 and I was 5'4". The only exercise was a neighborhood walk a few times a week for 30 minutes.

[Anonymous]

Ideal protein 165 - 107 lbs in 6 months. Just gentle walking b/c exercise would have made the eating part too complicated. I gained back 9 lbs while raising calories and weight lifting. It's sustainable with high protein, healthy eating and my skinny clothes still fit.

[Anonymous]

not a chance i could stay in an upright position with your level of calories and exercise.

i went on GLP1s and promptly lost a bunch of weight. I went off GLP1s and promptly gained it all back and then some. I think they are great, but they were not for me. I’m not comfortable being on meds for the rest of my life. Especially such expensive ones!

I then moved to a CGM from Nutrisense and for me it has been a game changer. I’m a data person and getting real time feedback about the foods i put into my body and how it impacts me is incredibly motivating. I LOVE stats and I’m pretty much obsessed with keeping my blood sugar steady. This has had a profound impact on my appetite and the way i view food. WhTs cool about CGMs is you find out what is best for YOU not what has worked for others. I also found i it i am quite insulin sensitive and need to be very careful. I bought problems my GP didn’t with regular labs.

[Anonymous]

I would just do IF, I can go for 24 hours. I am not like other people, I am a crazy Balkan/Slav person.
But, I love food, so I don't care to do that anymore at 54.
I do exercise 6 days a week though.

[Anonymous]

Stop eating.

[Anonymous]

I lost 15 lbs last year over about 6 months.

I walked 3-5x a week for 30-45 minutes. And did a more intense workout with weights on weekend mornings when I could fit it in with family life.

I did a lot of skipping lunch. Not every day but during the work week. I am super busy at work so this isn't hard for me. Some days I'd have some nuts and dried fruit in the afternoon if I was feeling hungry. Coffee with milk and yogurt with granola for breakfast. And then I'd make dinner for my family and eat a normal portion. Healthy portion size, not limited but also not just shoveling in food. Cut out all alcohol. Didn't eat dessert. Except maybe a handful of special occasions over 6 months.

[Anonymous]

Whole food plant based no oil no sugar. Did not exercise much ( just walks 5 x a week) until after I reached goal. Otherwise, it causes gain thru muscle and hunger.

[Anonymous]

Anonymous wrote: Whole food plant based no oil no sugar. Did not exercise much ( just walks 5 x a week) until after I reached goal. Otherwise, it causes gain thru muscle and hunger.

I’d submit that slow(er) weight loss complemented by muscle growth is the thing that’s actually likely to make the weight loss sustainable. People with more muscle mass have a higher metabolism and burn more calories. You just have to not fixate as much on the scale in the short-term.

[Anonymous]

Tracked all my food on the LoseIt app. Like other folks are saying, ate a LOT less. Lost 30 pounds in 8 months. Was shocked that it actually worked!!

[Anonymous]

It has been working well for me to start eating in the day no earlier than 11am. Can have as much black coffee, tea, and water before then as I like.

Stop eating no later than 6pm. To be more conservative, 5pm. Biggest meal of the day is lunch.

There are many other things I do too depending.

[Anonymous]

I had to go no/low carb for another reason and lost a lot of weight. It was awful but it worked. I ate salads and chicken and salads and salmon and salad and chicken.

[Anonymous]

Anonymous wrote:Ideal protein 165 - 107 lbs in 6 months. Just gentle walking b/c exercise would have made the eating part too complicated. I gained back 9 lbs while raising calories and weight lifting. It's sustainable with high protein, healthy eating and my skinny clothes still fit.

I second Ideal protein.

[Anonymous]

Anonymous wrote:The opposite. 1800-2000 calories. 3 solid meals a day with 30+g of protein. I’m usually an evening workout person and I would even eat a protein snack after that and still lost weight- but maybe .5-1lb a week. I wasn’t interested in starving myself to lose more than that.

I also swear by the Glucose Goddess hacks.

I also don’t drink alcohol but I have a huge sweet tooth so I really need to watch that.

I’ve followed a similar path. I can’t lose weight if I eat less than 1700 calories, and a few of the Glucose Goddess hacks have been really effective. I strength train 3-4 days per week, usually at night, and get 10-12k steps every single day. 43 lbs down in 7 months.