I'm only 5'1 and 48 so it's very hard for me to lose weight once I gain it and my TDEE is comparatively low.

Here's how I'm successful:
- Track calories and macros in myfitness pal (free)
- wear a whoop device to track daily calorie expenditure, steps, sleep, and workouts
- monitor fat%, muscle%, and bone density on a home body comp scale (perhaps not completely accurate but good for tracking trends)
- eat >100 grams protein/day, 25ish grams fiber/day, 5 servings vegetables/day
- eat less calories than I burn, usually eating in the 1300-1400 calorie range when losing
- 10,000 steps a day, weight training 3-4 days a week, cardio/conditioning 2-3 days a week

I eat the same breakfast and a variation of the same lunch most weekdays. I have a few things I really like and don't care about eating on repeat. I really don't feel deprived at and there's nothing I restrict other than gluten (celiac), and I limit dairy and processed sugar (migraine triggers when I eat too much).

Three years ago I lost about 20 pounds using this method and have maintained that loss within a 5 pound range, adjusting my calorie intake and/or activity as needed to stay around 110-112 lbs. My life is so much easier now that all of this is automatic.

I am a lifelong vegetarian and in my 50s I now eat a predominantly low FODMAP diet. I rarely eat wheat though I eat plenty of brown rice, oats, and quinoa. I have lost weight without feeling the least bit deprived or restricted.

My digestion has improved and post menopause this has been the only dietary change that feels sustainable for weight loss and increased health benefits.

Anonymous wrote:

Anonymous wrote:Eat real food. Not too much. Mostly plants.

I like how you wrote this like you came up with it.

credit other people’s quotes.

Also, not a weight loss plan. vegetarian based meals are often very calorie dense.

I am not the poster you quoted, but it’s the truth.

If your diet is composed of lean meats, fruit, and vegetables, it’s virtually impossible to carry any significant excess fat unless you somehow have such an extreme eating disorder you are forcing yourself to over eat. The issue is most people don’t want to eat like that and it takes time and intention most people simply don’t want to commit time to.

I don’t eat anything before 1 or 2 pm except coffee and 1/2 and 1/2.

For lunch I usually eat 1/2 sandwich with lots of deli meat, like a Rueben with mustard or Turkey with a half slice of Swiss.

For dinner I eat a normal dinner like grilled chicken, rice, vegetables with the family. I have mostly given up pasta, pizza and fried food because I eat too much. Also Chinese food which wasn’t very healthy, but I still have sometimes on Saturdays if I’m out.

I’m usually hungry again at 10 pm, so I eat something small like Greek yogurt, fruit, 1/2 peanut butter sandwich, eggs, a little healthy cereal or a slice of deli meat. If I can’t sleep and need a treat, I’ll have a couple squares of dark chocolate or a mini Kit Kat or a handful of peanut m&ms.

I tracked at first to 1200 calories (I am short and in menopause), and it took about a month+ to start losing any weight, and it was very slow, about 1/2 lb a week. I try to work out 1-2 times a week but have been focusing of the diet. After 6 months I’m down 10-15 lbs and close to a normal weight. Finally.

I had a terrible time with night eating and anxiety, so that’s why I eat so late at night. I’m never hungry in the morning, and typically busy during the day so naturally eat later. I basically just tried to tighten up around my normal habits.

I stopped having treats like soda, juice, fast food, chips, dessert, etc. I never thought I was a terrible eater, but apparently small treats really added up. It took a few months of tracking everything but I’m able to limit myself now. I eat a lot less too, so now if I get take out I’m not even able to eat it all. I’m like a normal thinner person.

Anonymous wrote:Eat real food. Not too much. Mostly plants.

I like how you wrote this like you came up with it.

credit other people’s quotes.

Also, not a weight loss plan. vegetarian based meals are often very calorie dense.

Eat real food. Not too much. Mostly plants.

the only successful weight loss program is one that you can stick with-so no extreme specific diets. People who do keto , zero sugar etc…often fail because so many things are restricted.

calorie deficit is the most successful way for me. because 1. it’s free-doesn’t require a subscription or buying speciality products from a weight loss company. 2. I can change things I already love into more calorie friendly options. There are so many great instagram accounts now where people do exactly this.

(lost 150 pounds over 3 years and maintaining)

Mediterranean diet that is anti inflammatory and decreasing usual calorie load by 500-700 calories a day. Then, making sure I get out and walk every day (which averages to 6 days out of 7).

Hard core tracking and eating only lean meat (chicken mostly), salmon, tons and tons of veggies with a focus on deep-green leafy greens, fruit, legumes, beans and whole grains. Basically, everything you know you should be eating, but probably don’t for whatever reason.

I do not have any cheat days because I find that even a tiny bit of sugar sends my cravings into overdrive and I just start to feel lousy. I also do not eat after dinner so I can go to bed on a completely empty stomach. This ensures that my body is focused on deep, restorative sleep; not digesting food. As a result, I can now wake up at 4:30am (DCs are swimmers) and feel completely refreshed. No caffeine required. It’s rigid, but it works for me. I’m 43 and lost 17 pounds since November. I’m no longer exhausted 24/7, I don’t get headaches anymore, my skin is glowing and I have a ton of new hair growth. Also, my bloating, which I always blamed on perimenopause, is completely gone. I legit used to look pregnant for the entire week before for my period. IBS/ endometriosis symptoms have also completely disappeared.

Focus on what you can eat instead of what you can’t. Track your calories AND your nutrients. Figure out where you are deficient and eat the foods that provide those nutrients. I did not realize how hard it was to get enough potassium, Vitamin A and iron into my diet until I started tracking. I was shocked by how little I was actually getting. I also didn’t realize how many calories I was actually eating! Tracking is very eye opening.

Anonymous wrote:Hard core calorie tracking. Calculate your TDEE maintenance and subtract 500; aim for around 1200-1400 calories a day high protein. Work out, don’t starve yourself and no “cheating”- whatever you eat or like to indulge in, make it fit your macros. So if you like to enjoy a donut or a glass of wine track it!! Do it through an app like noom or a group like WW or a FB support group like Calorie Deficit or Macros Inc or WHATEVER. It will come off!! Good luck!
And if it doesn’t and you have underlying metabolic issues like I did you can use the meds, I used them to lose 40 lbs and changed my life. For 10 I would exercise and track CICO.

How did your life change?

Low sugar, low/no booze, and >100 G protein/day

Keto

Vegetarian diet. Limitless varieties and quantities of vegetables, salads, nuts, lentils, beans, fruits and 1 glass of green juice and two large bowls vegetable soups. I am eating two main meals and loads of fruits (except banana). 2 rotis a day.
+ IF
+ 1 big glass of green juice (spinach + beetroot + carrot +tomato + gooseberry + apple + cilantro + ginger + mint)
+ no sweets, no cola, no alcohol, no dairy, no commercially processed and packaged food, no frozen foods. Almost everything is freshly made and consumed.

I’m now wearing a CGM from nutrisense and using one of their nutritionists. She is FABULOUS. The CGM is eye opening and alarming at the same time. I’m working to keep my blood sugar in a certain range which basically naturally keeps my calories down and me eating a high protein, high vegetable, low carb, low calorie diet. Also as Insee the impact of exercise on my blood sugar i’m moving much more.

Anonymous wrote:Of course, I overindulged during the holidays. I want to drop 10 pounds but I do not want to use weight loss drugs. (I know a number of people with a similar amount of weight to lose that use them). As I get older (49), the usual things I used to do don’t seem to be moving the needle. What have you tried that has worked to lose weight at a nice pace?

I'm 58. Noom worked for me during covid and I lost 80 pounds. It's just tracking food and mini daily lessons that help you focus on the mental/emotional side of eating.