Anonymous wrote:Stop eating at 7pm and don't eat again until at least 9am.

This means nothing if you are eating an extra 1000 calories throughout the day.

Anonymous wrote:Diet for fat loss exercise for health.

Buy a kitchen scale, weigh all food, use my fitness pal to track calories.

Good calorie range to aim for is your goal weight x 10-12. ex: Goal weight of 130 eat 1300-1560. Aim for goal weight x 0.7-1 grams of protein per day.

Hit this target with 90% consistency. That means not going over more than 3-4 times per month.

Use a calendar to track consistency- hit target get a check. Go over get a red O. be honest with yourself. Most people don't watch consistency when dieting so while they often feel they are working hard they are really only hitting calories 5 days a week and often going over on weekends. Which is enough to feel you are putting in the effort while not seeing results despite "doing everything."

For weight I am a firm believer in weighing yourself daily and tracking the trend over time to determine if what you are doing is working. The more data points the better. I like the Happy Scale app to watch the trend, but an excel file with trend line also works. Weight will fluctuate. This is normal. Do not make crazy changes because the scale is up one day and do not change what you are doing/decide it isn't working until you have given it a solid 1 month effort.

This is so important. A box could call 1/4 cup of milk 50 calories but you weigh it and it's not close. Those extra 20 calories throughout the day can make a difference.

Get LoseIt app. Weight loss and maintenance is 90% diet. You can't outrun a bad diet.

Op there is some good advice in here but please don’t listen to the calorie counts! You need to figure out your maintenance calories first, then reduce that by 10%. I am 5’7, was 168 pounds and lost weight on 1850 calories a day. I was not hungry. I tracked everything though (every bite, lick, and taste). Consistency is key. Upping protein also helped me stay satiated.

+1 to tracking food (I also use My Fitness Pa). At first it’s eye opening how much you are really eating, and then it becomes “do I really want to log that cookie?”
I workout with weights or run 5+ days a week, but didn’t lose the weight until I started tracking.

Except for eggs

Fasting is not going to work if you’re like me and will immediately break your fast with carbs.

Low carb/keto is the only way to lose weight sadly. Don’t drink anything but water and no breakfast for eggs. Veg and meat for lunch and dinner. Only snack on avocado, cheese, nuts. Berries are the only fruits you can have. It’s awful but works .

Anonymous wrote:I know you don't want to do a GLP one but that would fix you up quick.

Either way, I would do strength training, walks, and 1300 calorie a day diet with actual tracking on MyFitnessPal or similar. Strength can be body weight. Aim for 30 mins 3 days a week, walks for at least 30 mins 3 days a week. No alcohol. Lots of water.

also gain is back quick because no one is going to stay on it for life for 20 lbs.

I’m 62 and lost 15 lbs over past year, going from a size 16/14 to a 12/10. I think what worked is: tracking my weight and food intake daily (I used my Fitness Pal); more protein via kefir and non fat yogurt, weight lifting and eating less at night. No more ice cream! I’m down 40 lbs over 4 years and that is essentially what I have done. I used to always slip up on holidays and gain 5 to 7 lbs and fear really stalled my progress, but I finally figured out how to stop that! Good luck! You can do it!

I know you don't want to do a GLP one but that would fix you up quick.

Either way, I would do strength training, walks, and 1300 calorie a day diet with actual tracking on MyFitnessPal or similar. Strength can be body weight. Aim for 30 mins 3 days a week, walks for at least 30 mins 3 days a week. No alcohol. Lots of water.

As always, keto.

The only way to do this is calorie deficit. Google TDEE, and track everything via an app and food scale. Prepared to be hungry for a few weeks as your body resets.

Stop eating at 7pm and don't eat again until at least 9am.

Anonymous wrote:Okay, I'm 5'2 and I need to lose 10-15 lbs. I'm sick and tired of not being able to fit into my clothes. Because I'm short, my issue is more noticeable in my belly and my face. Ugh. I haven't been to the gym in a year. I just need to kick start this weight loss. I'm 50 yrs old and an extremely busy working mom, HS and MS kids with sports, etc. I don't want to take injectables. Just good old- fashioned diet and exercise. Can someone please give me some ideas, tips, programs to get me started? Nothing that is going to cost a ton of money. I'm ready today. Thanks in advance!

if the goal is to lose weight forget exercise. I say this as someone who goes to gym 3 times a week. exercise makes you hungry and depletes your will power yet doesn't lead to weight loss.

Diet for fat loss exercise for health.

Buy a kitchen scale, weigh all food, use my fitness pal to track calories.

Good calorie range to aim for is your goal weight x 10-12. ex: Goal weight of 130 eat 1300-1560. Aim for goal weight x 0.7-1 grams of protein per day.

Hit this target with 90% consistency. That means not going over more than 3-4 times per month.

Use a calendar to track consistency- hit target get a check. Go over get a red O. be honest with yourself. Most people don't watch consistency when dieting so while they often feel they are working hard they are really only hitting calories 5 days a week and often going over on weekends. Which is enough to feel you are putting in the effort while not seeing results despite "doing everything."

For weight I am a firm believer in weighing yourself daily and tracking the trend over time to determine if what you are doing is working. The more data points the better. I like the Happy Scale app to watch the trend, but an excel file with trend line also works. Weight will fluctuate. This is normal. Do not make crazy changes because the scale is up one day and do not change what you are doing/decide it isn't working until you have given it a solid 1 month effort.

Okay, I'm 5'2 and I need to lose 10-15 lbs. I'm sick and tired of not being able to fit into my clothes. Because I'm short, my issue is more noticeable in my belly and my face. Ugh. I haven't been to the gym in a year. I just need to kick start this weight loss. I'm 50 yrs old and an extremely busy working mom, HS and MS kids with sports, etc. I don't want to take injectables. Just good old- fashioned diet and exercise. Can someone please give me some ideas, tips, programs to get me started? Nothing that is going to cost a ton of money. I'm ready today. Thanks in advance!