How have you guys successfully lost weight? I know I should be posting this in /fit but I fucking hate that board...

How have you guys successfully lost weight? I know I should be posting this in /fit but I fucking hate that board. I’ve put on so much weight in the past year due to being depressed & I've finally had enough of it. Any help appreciated.

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eat less food

that's literally the only way to do it

I eat about 1000-1200 calories a day, what should I be eating?

depends on your height and activity level
but don't even worry about that
just gradually reduce the amount you eat until you're the weight you want

I’m 5’4 and really don’t do enough exercise. I go for a mile long run everyday but it’s not enough. I just don’t even know where to start with working out, always feel like I’m larping as someone I’m not if you get me.

(Calories out) - (Calories in) = deficit

I'm a really good athlete, I'm accustomed to a very high calorie diet. So when I got injured for a year, I put on weight. As a runner, that's a problem, because of the extra impact. When I tried to train again, I got injured again, and had to sit out another 6 months and put on even MORE weight

So I did a weight loss strategy that more-or-less worked for me.
You are trying to maximize your deficit. So you want to burn the most calories possible, and consume the fewest possible

Now I'm a tall guy, so I burn a lot per day naturally, about 2000 or so. I guess smaller people burn less, I don't really know. Then again you got smaller stomachs too, so maybe that balances out. Look up online how to calculate your base metabolic rate.

A full pound is 3500 calories.
You burn 2000 per day naturally (at least, I do). You have to eat about 1000 calories per day, or else you'll feel like you're starving to death, and get all your nutrients. Eating 1200 per day is pretty reasonable, that's what I was doing

Anyway, as you can tell, through diet alone you're going to be waiting a long ass time. Your deficit is only about 800 to 1000 calories per day. That's like 1/4 of a pound per day. If you tried to force yourself to do that you would probably break your diet and fail in no time.

You need to exercise. This not only stabilizes your diet (for some reason, I don't understand it), but you can vastly increase your weight burn. I was burning about 1000 calories per day on the regular. But some days I was doing 2000 or more. Most people can't do that, you should probably stick to 1000

You need to do cardio. Run, swim, bike. Walking works, but it takes a lot longer. In general, 1000 calories is *about* 1 hour of strenuous exercise per day. Or you can go just outside and be active hiking or digging ditches, it will amount to the same thing and then some

You need to do this for months at a time, you can't miss a day. Took me like 2.5 months.

don't eat less food. work out more.
perform calisthenics exercises constantly.

whatever your diet is, it can stay the same if you're getting enough macronutrients. the only exception is sugar; don't supplement calories with sugar.

just work out. Sweat, eat whatever you want, then sweat again. You don't need a gym to lose the weight. Learn calisthenics.
good luck user

exercise is always better than no exercise
but exercise isn't necessary for losing weight
to lose weight, reduce intake
if you're male, aim to weigh less than 140lbs
if you're female, aim to weigh less than 130lbs
what exercise does is control the size of your body
muscle is several times more dense than fat
of a fit person and an unfit person who weigh the same, the fit person will always be smaller and look better
for working out, gradually increase your run distance to 3 miles
and do bodyweight exercises until you are comfortable with press-ups, sit-us etc
once you have that base strength, move on to weights

Thank you user this is very helpful :) had no idea 1 hr of strenuous exercise burned that much! Really motivates me to just get on with it.

Bro, you posted this to /k/ already and got good answers. Go swimming a lot, eat healthy.

Thank you !!

It wasn’t me, I’ve never been on /k in my life haha

I’m going to invest in some weights & some resistance bands this week, for when I’ve built up that strength. I think it’ll motivate me more! thanks for the advice user :)

this is super pro

this is retarded. Cut your calories and the weight will steadily fall away. I lost 10kg doing this no problem.
You can't outrun excessive calories unless you're like a pro swimmer/cyclist etc.

1lb of fat has enough energy to power you through a 100km run (mixing units, but it is nice and round that way). That, or you could just reduce down to 1/2 your base metabolic rate for a week or so. How often do you see yourself running 100km?

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If you're doing some jogging shit, it might not work for you. I was doing laps in the pool, and on the stationary bike, pretty much as strenuously as my body could handle. I seriously doubt most people can do the shit I do.

My advice would be:
1) Get in the habit of looking at the nutrition information on everything. Make sure you're not going over your daily calorie thresholds.
2) Look up online how much a given amount of running/swimming/biking will burn for someone your size.

Set your daily goals appropriately. It needs to be something you can do every day. Maybe you'll burn like 1/2 a pound per day, or maybe only 1/3. Whatever you're comfortable with.

I want to say something else very strongly. Don't eat any candy, ice cream, chocolate, pizza, soda....etc. That's just stacking empty calories on your body. You have to 100% eliminate that stuff from your diet, because even a small taste will reignite your cravings. That stuff is literally scientifically designed to make you want to eat more. Eliminate it. That's the biggest thing you can do.

don't fall into the trap of throwing money at fitness accessories though
you don't need any of the shit they try to sell you
you just need something heavy to pick up and put down

Just eat less calories you fat disgusting swine

Strep throat and not eating got me down about 25lbs, other than that just drink assloads of water and nothing else

A good trick is to eat all the calories for the day at a single meal. Then its hard to overeat for the day, and much easier to plan calorie wise,
If you can power through not eating the rest of the day for a week or so you'll get used to it and not get hungry the rest of the day.
Also, if you exercise, then exercise right before that meal. Calorie burning will be at its height

I do jogging but I think I’m going to try following workout videos as well so I can be sure I’m exercising enough.

I have an app that I log everything I eat into, so I make sure I stay under 1200 a day & thankfully don’t usually even reach it.
Yeah, I think chocolate is my downfall. I eat healthy all day until the chocolate cravings kick in and I have way too much! I’m going to hide it from myself from now on, out of sight out of mind works for me lol.

I've done a weeklong fast, and wouldn't recommend it. Intermittent fasting 16/8 is good tho

Long fasts waste muscle, and don't burn that many calories for the pain and suffering. Also some studies have found permanent mass loss from the heart, which is worrying

Resistance bands are pretty cheap & I only need a couple of weights. I do have other stuff I can use but I just want something I can easily grip onto you know?

I usually only have one meal a day anyway, with snacks (usually fruit but sometimes chocolate unfortunately...) so that wouldn’t be too hard?

I'll say one more thing.

Your body holds water and food (water is the big one). This can cause your weight to fluctuate on a daily basis. So you might work out super hard one day, and see a higher number on the scale the next day. That's because of your water weight. My low water mark is about 5 pounds below my high water mark. Add in how much the food weighs from a meal, that's like 7 pounds of fluctuation up and down. It's difficult to know what your "true weight" is at any given time.

Just know that if you're doing the diet and exercise, the weight IS coming off. Trust the plan

Thank you user, your advice has been so valuable and I really appreciate it. It’s motivated me to just get on with it more than anything !!

Yeah I lost about 50 pounds in 2.5 months.

Beat that, I dare you

If you're eating 1000 calories a day and not losing weight you are counting your calories wrong

Very true. I weighed myself this morning and then did a sufferfest cycling vid and sweated like a pig for a couple hours. Weighed myself again after a shower and was 2.5kg lighter, just from water loss
Normally I only weigh myself once every morning before eating or drinking anything for that very reason

go to cosco and get those bags of petit suisse dark chocolate squares.
Let yourself have one after dinner with a handful of walnuts or other mixed nuts, but stick to one.

Works for me anyways, since I like the dark stuff

That’s exactly how much I want to lose! Challenge accepted haha.

Nope, I work it out quite meticulously. I’m clearly just eating the wrong things & not working out enough. Remember I’m also rather small, 1000 calories to me is probably different to you haha.

Ahh I can’t stand dark chocolate. I think it’d be better for me to have none at all!