Anonymous wrote:Count calories. You will be hungry at first. But then it gets pretty easy.

This is what I do. I use the Noom app.

After turning 50 I noticed some weight creeping up, possibly due to Covid with no races to train for. I tried IF but was constantly hungry, just didn't work for me.
I went back to eating like I had done before for most of my life:
Lots of protein and veggies, eating carbs but not over doing it. For some reason my body does well consuming more protein.
I track calories and also found that if I burn around 500 calories exercising I have a hard time eating enough to go over my limit. If I burn over a 1000 calories, which isn't uncommon on weekend long runs or bike rides I end up being extremely hungry and eat whatever is in the house. So during the week I try to hit 400-500 calories during my exercise and on weekends I just accept that I will eat more, but my weekday numbers are low enough to keep my weight down

Track your calories for a week so you can see what you are really taking in. 2000? 3000?
Get a fit bit or an app to easily track calories (where you can put in "a piece of chicken" and they will give you a calorie range.
Also track how many calories out. Once you get a feel for how many calories you need to eat to maintain or lose some weight, you can adjust your eating accordingly.

I lost 20 ish pounds 2 years ago by just recalibrating. Less calories, more exercise.

Some little tricks I *try* to adhere to:

* No more eating after 9pm (my version of if)
* Lots of water/liquids to feel full.
* Limited sweets. I ask myself if I really want it.
* I try to think of food as true nourishment and eat super healthy. No take-out, everything cooked at home.

Anonymous wrote:New poster - with 75lbs of weight to lose. Honestly, looking the statistics/research that indicates 95% of people gain the weight back has me so disheartened that I can’t motivate myself to start but know I need to do something. Obviously, many of the posters here have maintained their weight loss so it can be done. Would you recommend going through a medically supervised weight loss program (good for fast initial weight loss) or is it unrealistic to maintain it and I’d be better off going the slow and steady route many of the previous posters suggest?

I had been heavy my entire life, tried all kinds of diets, and made a decision a number of years ago that resulted in me losing 60 lbs, and maintaining all of it. Everyone has an anecdoted, but for me, this is what worked.

- start slowly with regular exercise. 20 minutes, 3x a week. But it had to be more intense than just walking. And I use the more intense exercise as cathartic therapy to release frustration, as opposed to making it about weight. Get your heart pumping makes your brain feel better when you don't make it about weight -- who knew?

- minimize eating out. only one meal out a week, max.

- have dessert every single day. Not a tray of cookies, but 2-3. Not 8 cupcakes, but one. So I could indulge, but not restrict with "no bad foods."

Slowly the weight began to come off, and as I got stronger, I started increasing the exercise. I completely disagree with the people that say weight is "90% diet" - exercising regularly has absolutely raised my metabolism. But you have to keep with it. Not just for the weight, but it's really great for your mental health. I have zero restrictions, eat everything in moderation, plenty of carbs (good and sometimes junky ones too). Lost the weight, and also feel much clearer and confident mentally. I really, really swear by exercise. I was NEVER the person who would workout or enjoy it... but if you stick with it... it becomes instinct.

Slow, no big changes, and exercise. I swear by it.

New poster - with 75lbs of weight to lose. Honestly, looking the statistics/research that indicates 95% of people gain the weight back has me so disheartened that I can’t motivate myself to start but know I need to do something. Obviously, many of the posters here have maintained their weight loss so it can be done. Would you recommend going through a medically supervised weight loss program (good for fast initial weight loss) or is it unrealistic to maintain it and I’d be better off going the slow and steady route many of the previous posters suggest?

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I've had the most success with 16:8 intermittent fasting. For some reason, I do better knowing that I can eat what I want, as long as I eat it in the eating window. I could probably lose another 5-10 pounds if I ate only healthy foods, but that just isn't realistic for me. I was able to loose 17 pounds initially with IF, when I was fasting and eating healthier. I can pretty easily maintain 13 pounds of that weight-loss with just IF and being more flexible with what I eat.

For reference, I am 42 and started IF after I turned 40 and nothing else was working for me anymore.

This works incredibly well and is the easiest form of dieting I've tried. I also limit sugars and refined carbs and avoid processed foods but don't gain too much weight when I indulge, like I have been around the holidays.

+1. If you haven’t tried IF you should. It’s easy, sustainable, and for many has given good results.

I am 53, have had 3 kids, was 50 pounds over wedding weight. I started IF 3 plus months ago and have lost 19 pounds. I feel
Like I could do this plan forever and I have tried a million different plans. As I’ve been on this longer I have broken my sugar addiction and have cut to 1/2- 1 cup Of black coffee a day. I am incorporating exercise more regularly in the past month and am all over feeling much better. I am looking forward to seeing my cholesterol numbers later this year, and am
Hoping I am improving my blood sugar too.

Anonymous wrote:

Anonymous wrote:These habits have worked for me and been easy to live by most of the time
IMF between 7:30 pm and 11:30 am
5 fruits and vegetables per day
Whole real foods
No dessert in house... only 1 per week and its special from somewhere I love like soft-serve icecream
No coffee after the one cup in the morning
Daily glass of champagne
8 hours of sleep
Lots of water
45 min of active time a day, sometimes working out, other times dancing, walking etc.

I like the part about the daily glass of champagne! It's like a daily celebration and lower-cal to boot!

I'm not a daily dessert person but I also like the idea of one REAL dessert a week if that's what you like. Fro yo will never pass these lips again- the sugar is still there!

Don't make it complicated....every diet or fad or program boils down to the same thing...you have to burn more calories then you take in...sure there are some variations on this but at the end of the day thats science. Exercise for health - eat healthier and less to lose weight...whatever way makes that the easiest to track will work best...

Intermitent Fasting to limit calories
Weight training to build muscle mass that burn calories
Cardio to keep myself from running out of breath while doing weight training.

I am a fan of the Hodgetwins for exercise advice/motivation.

Mo' Gainz!!!!

Anonymous wrote:These habits have worked for me and been easy to live by most of the time
IMF between 7:30 pm and 11:30 am
5 fruits and vegetables per day
Whole real foods
No dessert in house... only 1 per week and its special from somewhere I love like soft-serve icecream
No coffee after the one cup in the morning
Daily glass of champagne
8 hours of sleep
Lots of water
45 min of active time a day, sometimes working out, other times dancing, walking etc.

I like the part about the daily glass of champagne! It's like a daily celebration and lower-cal to boot!

Anonymous wrote:For the folks who have given up dairy why do you think that has helped? I often am eating alone and I don’t want to cook a meal. Eating a cup of cottage cheese, an apple with cheese or plain yogurt is so much easier.

Well, diary is a lot of calories. If you like eating more volume, you are better off eating something else. If you are overweight and wanting to lose weight, it would help you cut calories. If you have gastro or cough issues after eating it, maybe you have some intolerance or an allergy. If you are fine and love it, why would you stop eating what you like?

For the folks who have given up dairy why do you think that has helped? I often am eating alone and I don’t want to cook a meal. Eating a cup of cottage cheese, an apple with cheese or plain yogurt is so much easier.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I've had the most success with 16:8 intermittent fasting. For some reason, I do better knowing that I can eat what I want, as long as I eat it in the eating window. I could probably lose another 5-10 pounds if I ate only healthy foods, but that just isn't realistic for me. I was able to loose 17 pounds initially with IF, when I was fasting and eating healthier. I can pretty easily maintain 13 pounds of that weight-loss with just IF and being more flexible with what I eat.

For reference, I am 42 and started IF after I turned 40 and nothing else was working for me anymore.

This works incredibly well and is the easiest form of dieting I've tried. I also limit sugars and refined carbs and avoid processed foods but don't gain too much weight when I indulge, like I have been around the holidays.

+1. If you haven’t tried IF you should. It’s easy, sustainable, and for many has given good results.

Just to counter point, it was disastrous for me. If you already have appetite issues, giving yourself windows to eat took my issues and cravings next level.

Anonymous wrote:

Anonymous wrote:I've had the most success with 16:8 intermittent fasting. For some reason, I do better knowing that I can eat what I want, as long as I eat it in the eating window. I could probably lose another 5-10 pounds if I ate only healthy foods, but that just isn't realistic for me. I was able to loose 17 pounds initially with IF, when I was fasting and eating healthier. I can pretty easily maintain 13 pounds of that weight-loss with just IF and being more flexible with what I eat.

For reference, I am 42 and started IF after I turned 40 and nothing else was working for me anymore.

This works incredibly well and is the easiest form of dieting I've tried. I also limit sugars and refined carbs and avoid processed foods but don't gain too much weight when I indulge, like I have been around the holidays.

+1. If you haven’t tried IF you should. It’s easy, sustainable, and for many has given good results.

These habits have worked for me and been easy to live by most of the time
IMF between 7:30 pm and 11:30 am
5 fruits and vegetables per day
Whole real foods
No dessert in house... only 1 per week and its special from somewhere I love like soft-serve icecream
No coffee after the one cup in the morning
Daily glass of champagne
8 hours of sleep
Lots of water
45 min of active time a day, sometimes working out, other times dancing, walking etc.