Weight loss is mathematical: calories in vs calories out. If you search online, you can find ways to calculate how many calories your body expends just by existing on a day to day basis. You want to be at a deficit in that you burn more calories than you take in. This deficit can be either from watching what/how much you eat (calorie restriction) or exercise (calorie expenditure), or a combination of the two (usually the healthiest option). Since calorie restriction is a part of it, it's recommended to eat healthy, nourishing foods. Sure, you can lose weight by only eating x number of calories and those calories strictly being twinkies, but you can experience all sorts of illnesses attributed to nutrition deficiencies. Essentially, best course of action is to be mindful of what and how much you eat and exercise. Apps like MyFitnessPal help to track that. Weight Watchers essentially does something similar; they just replaced calorie counting with a point system they devised.
I lost 32 pounds close to a year the secret... “vegetarianism” if you can go without meat for a least a month especially red meat you’d be surprised at how much weight you will lose TRUST!!! lol best wishes
Getting a personal trainer and finding what type of movement makes you happy, running, yoga, cycling, lifting, etc. so you can stick to it will help the lbs melt away! If you don’t like going to gyms, there’s a bunch of home exercise versions. Like a previous post said, calories in vs calories out... but it takes time learning your body because a lot of people already under eat and need to actually increase calories to increase their metabolism. But working with an RD would also be helpful if you’re serious about a lifestyle change, not just a diet.
Fitness frog has a calculator that will tell you your TDEE (total daily energy expenditure) and you can create a calorie deficit from there. Then use something like myfitnesspal to keep track. My best advice is to use a food scale to weigh out your portions. It's the most accurate way. You'll eventually know what a serving of whatever looks like after doing for a while.
Keto and intermittent fasting is amazing combination together..Since The ending of October to now I’m down 30lbs ..but First I see it as a diet but I could see myself making it a lifestyle commitment, I do cheat once in awhile but otherwise than that I been sticking to Keto and intermittent fasting
Best advice: try to shop around the perimeter of a grocery store as much as you can. I generally only go into the aisles for spices or things like that. Cut back the junk food, eating out (even if it seems “healthy” it probably isn’t), the carbs. Drink more water. In fact just avoid juices (so high in sugar) and sodas. If you drink coffee- limit the amount of sugar you put in. Exercise when you can- try to do a little every day. Walk as much as you can- like parking the furthest away in the parking lot at a store (I don’t do this a night though lol). Little things add up. Good luck!!
I'll just go on record as saying that I cut sodas out entirely - I can't even handle the taste now - and dropped twenty pounds just for that. I'm also limiting my carbs and eating more veggies. It might be to handle diabetes, but the truth is that it works. I keep losing weight because I'm trimming my diet and drink only water and unsweetened ice tea. It's basically keto but not as rigid. Not easy, especially with the holidays, but the main focus of my diabetes counselor was moderation not exclusion. One cookie versus the package versus none. It's easier to have a little to none. You just have to find your vice - cookies, soda, fries - and watch yourself to make sure you don't overeat.
Keto! I had to eat low sugar, low carbs most of the time then did a few 2-week sprints with no carbs/sugar (no coffee creamer, fruit, beans or even starchy veggies like carrots). But I lost 15 in a few months which was all I needed to lose. 😁
I did weight watchers combined with kickboxing classes and lost about 20 lb in 3 months. I'm trying Noom now, but so far I think weight watchers worked better for me. Either way, tracking your food makes a BIG difference because its so easy to overlook how much added sugar, butter, and fat you eat on a regular day. I changed from eating fast food for breakfast 2-3 times per week to prepping oatmeal and eggs and I think that alone made a huge difference.
I quit drinking soda and lost 8 lbs. Then I started drinking a lot more water, avoiding juices and alcohol and lost another 5 lbs.
Now I limit sweets and carbs, eat healthier snacks like fruit and nuts, and do some type of exercise everyday. I have lost 21 lbs total.
Before I started using the app, I honestly just wrote down food in a little notebook or note app on my phone...I think the biggest thing with it was being honest with myself and committing to be 100% honest and accurate in my journal. It wasn't so much about counting the calories, etc. but made me stop and think (or write lol) "hmm do I really need these 10 cookies?"
Make sure you also think about the dress - if it fits you currently, give yourself plenty of time for alterations