Forums » General » Fitness & Nutrition » Trying to lose weight







tophat Jurde
Since: Aug '17
pushpin 66 - 3 Reviews


I am big, easy to admit, but I want to lose weight and live a healthy life. But mentally, it’s hard to convince myself to keep that healthy diet, and fall back to snacks and food. Any tips from someone that lost weight on how to convince my mind to stick with a consistent diet?


maybe some recommendations for healthy snacks or something like that







tophat miker94115
Since: Feb '15
pushpin 95 - 4 Reviews


I am not sure if I am your target mentor or not... I have never been a Big Easy or whatevs.... Usually I qualify as "HULK" - lots of muscle and fat guy strength but not a svelte hole or anything...


However, Are you more interested in working out or diet?  For me, as a hobbiest who includes eating amongst the hobbies, working out is easier than dieting. 


On that note, you only need 3 instructions:


Deadlifts,

squats, and

clock 10,000 steps a day on your step counter (no brand preference)


THATS IT!


If you do everything right, well you will be a beast in no time.  Good luck







tophat Elvis P
Since: Jan '16
pushpin 947


Here's what I gather from personal experience:


To get a smaller tummy: 100% diet - 0% training

To get a six pack: 50% diet - 50% training

To get buffed (muscle hypertrophy): 50% diet - 50% training

To get strong (e.g. powerlifting): 20% diet - 80% training







tophat Jurde
Since: Aug '17
pushpin 66 - 3 Reviews


Thank you both, yes I’m more worried about my diet than anything, since I’m sure that’s the main reason I’m not losing weight. What do you both recommend on getting your mentality right with that stuff, and how do you compensate for those cravings and a good diet?







tophat Elvis P
Since: Jan '16
pushpin 947


Thank you both, yes I’m more worried about my diet than anything, since I’m sure that’s the main reason I’m not losing weight. What do you both recommend on getting your mentality right with that stuff, and how do you compensate for those cravings and a good diet?

---

For starters, I would omit ice cream, pies, cookies, cake, etc. In other words, sugar. If you're craving for something sweet, have a banana, or fruit of your choice. 


Keep starchy carbs like potatoes and rice to a minimum. If you simply cannot palate brown rice, have small servings of white rice (no more than half a cup). I would either totally omit pastas like spaghetti and lasagna, or keep them at a bare minimum.


For protein, you have a few choices, but try to make fish and chicken your primary sources of protein, and have 3-4 ounces per serving at the most. If you don't consume animal protein, seek advice from a vegan or vegetarian lol


The one thing people don't emphasize enough, is meal portion. Instead of having 2 or 3 huge meals, I would divide them into 4-6 smaller portions (like the ones previously mentioned) every 3 hours. It's a lot easier on the waistline. 


IMO, this type of diet is geared towards losing weight, without becoming a 90 pound weakling in the process. 









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rose BrooklynBelle
Since: Jul '16 Vip  
pushpin 178 - 30 Reviews


Willpower. It's easier said than done but you're just going to have to discipline yourself...like going to work when you don't want to. Drink a lot of water and start training. Training helps you just because you don't want to undo your workout. 







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rose lilyforyou510
Since: May '15
pushpin 566 - 31 Reviews


For me, meal prep and not having junk food in the house helps.  I think about what I'm going to eat for the week, do the shopping, prep it all and I do my best not to have chips and sweets and other unhealthy food at home.  If I'm craving something sweet, a cup of tea helps or nonfat greek yogurt with a squeeze of chocolate sauce or caramel sauce does the trick. 


I also track what I eat in Myfitnesspal.  From a nutritional analysis I had done a while back, I have myself set up with the number of calories I should be eating every day and the percent of carbs, protein and fat that was recommended.  I also use their recipe tools to calculate what I cook.   It takes time and effort to track everything and I'm not where I want to be, but it makes me accountable for what I eat and the exercise I do.







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tophat BellaElleBoudoir
Since: Jun '15
pushpin 384


I've lost almost 100lbs in a year without trying overly hard. Granted I had ample surplus, and still do.


I stopped drinking all soda and sugary drinks. I still drink alcohol and coffee but mostly water. Around a half gallon a day usually. Sparkling water to fool me into thinking it's soda.


I started walking my dogs once or twice a day. Now they won't let me out of it. They are relentless. My job has me sitting a lot but now I reach a step goal every day.


The biggest thing I think is if you are drinking soda, stop entirely. Replace it with lots of water. I had a minute maid lemonade at a sandwich shop the other day. First soda dispenser product in over a year. I couldn't drink it. It was like syrup after no sugar drinks. It made me realize how numb I was to the amount of crap I used to ingest.


 Same thing with fast food. Tastes like greasy cardboard to me now. Can't believe I used to live on it.


We are bombarded with the idea that everything has to be bolder, brighter, louder, faster and in your face. Food and drink is no exception. You don't have to buy into that. You can reprogram yourself. You don't have to have dozens of grams of sugar in your beverage for it to satisfy your thirst. 







tophat redtones
Since: Dec '17
pushpin 7


I've tried a lot of diets over the years. Only the ketogenic diet helped me lose weight. 







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tophat Asubtlesenior
Since: Sep '14 Vip  
pushpin 2181 - Qr 72 Reviews


Apparently research has discovered that BMI at the onset of puberty will dominate your set point as an adult. So if you were the skinny kid at puberty you are that who can eat constantly and not blowup like the Michelin Man. So think back and see what you are up against.


Gaining weight is a gradual process adding up pound by pound until you reach that moment the guy in the mirror freaks you the fuck out.  You stop trying to date civies and get on NightShift. Don't fear there is salvation.


I spent several years at the University of FCI Lompoc.  I arrived there at 6' 230 pounds of cherubic bliss, (too much Top Ramen as an undergrad at MCC Chicago). To my surprise Lompoc was teaming with every kind of medical specialist imagineable. Those doctors (medicare fraud) had their own private forum so-to-speak and it focused on weight loss for incoming "students".


As pointed out by others the key to weight loss seems to be "work"; moving weight in a measured rate of time.


What this boils down to is your out of shape body has adapted to moving your hulk slowly around the planet with your existing muscle set. The first step is to start a walking program i.e. 10k steps. At the U it was 10 days. On day 11 you add weight so your existing muscle set needs to work harder to keep the pace established in the prior 10 day period. On day 30 you add more weight. Do not add weight so as to cause a break down. If 2 aspirin are good, 30 aren't better.


On day 40 you shed the packed weight and jog to the same distance while cutting the time to reach the distance. 10 days at jogging only. Day 21 you add pushups, squats and lunges. Start with 5 each after each 5 mins of jogging. Each day add 1 rep to the trio. 


Month 3 you add dead lifts and start bar work. 1 chin up, 1 dip, 1 pull up. Add reps as able but do not be stupid and injure your self. 


After 6 months I was able to run 7 min miles, do 25 chins with a 25lb wheel strapped to my belt and my weight was 185. 


My diet was self controlled and even on weekly binge night I rewarded myself with a pint of Ben-n-Jerrys Heath Bar Crunch, 1600 calories in a single serving. 


I did this process at age 51. I was a chubby kid at puberty. Not considered trim by any means today but able to stay at 205 at age 65. 


Good luck. The work becomes a habit, you will look forward to the laps and especially the bar work. Very rewarding to see how fast 1 dip becomes 5 and then knocking off 50 at a time. Trust me, as one lazy mfer, the work  becomes play.







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tophat faust_joe
Since: Sep '14
pushpin 239


First thing I recommend is to stop drinking soda, even diet soda and drink water. Sounds simply but it's not, soda has a ton of sugar which causes weight gain. Try those no sugar no salt flavored waters. 







tophat redwood2017
Since: Apr '17
pushpin 53


ditto on dropping soda


it took me 5 tries to reduce my soda intake, which was easily 2-4 cans of pepsi per day.


now, i have an ibc cream soda every so often


dropped 24 lbs when i changed my soda habit, still need to drop more, but my metabolism has slowed and trying to figure out which is the better menu of foods for me


on and off i've logged food in the loseit app. even though i thought I wasn't overeating, when i tracked the food and let the app calculate the calories, it was wtf time









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tophat Logan007
Since: Oct '17
pushpin 4 - 2 Reviews


Read the book Burn the Fat Feed the Muscle by Tom Venuto. You don't need to read anything else this book will change your life if you apply it. I use to read a lot of magazines and blogs on dieting and nothing really worked to get me down to the shape I wanted to be. I gave this book a chance I applied everything I  learned to the T and worked myself to a ripped body. If you are trying to build muscle or just become more fit you will need to workout and do cardio. The first two to three months are going to be the hardest, but when you get passed that things get easier and you will see your lifestyle begin to change. This book will also teach you goal setting, which will help you be mentally stronger. Good luck.







tophat Elvis P
Since: Jan '16
pushpin 947


I am not sure if I am your target mentor or not... I have never been a Big Easy or whatevs.... Usually I qualify as "HULK" - lots of muscle and fat guy strength but not a svelte hole or anything...


However, Are you more interested in working out or diet?  For me, as a hobbiest who includes eating amongst the hobbies, working out is easier than dieting. 


On that note, you only need 3 instructions:


Deadlifts,

squats, and

clock 10,000 steps a day on your step counter (no brand preference)


THATS IT!


If you do everything right, well you will be a beast in no time.  Good luck

---

That's great advise, but the broscience way of thinking is more suited to weightlifting afficionado sites, like Bodybuilding.com and T Nation.


In the NS Fitness & Nutrition forum, 99.9 % of the focus is on losing weight and staying healthy, rather than gaining as much weight and/or strength as humanly possible, even if it means dirty bulking (I.e. cheeseburgers, fries, pizza, ice cream, etc)  for the hard-gaining ectomorphs.







tophat gixxersquid
Since: Jan '16
pushpin 21 - 7 Reviews


Without a doubt, this is the most difficult diet but the most rewarding.  I just started it Monday   The first few days going into ketosis SUCKS, but once your in and don’t cheat, the body fat will shed.


i don’t exercise or workout either.


Here’s my bible to success 


https://www.ruled.me/


ive made peanut butter cookie, popcicles, ice cream     I have a sweet tooth 😇


Good luck







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rose lSavannahLynn
Since: Sep '17 Vip  
pushpin 882 - 54 Reviews


I am a serious junk food junky and I To am trying to get in shape and have healthy diet. For me their was no over coming the desire for chocolate and cupcakes. It’s confert and enjoyable. I always want it and will almost always  chose a cheese burger over a salad. So what I did was inliminate my ability to do have it.

I stoped buying junk food. I keep fruit like strawberries, bananas, and  kiwis for that sweet craving. I keep granola, nuts,  baby carrots, and snap peas around for snacking. I also pack food when I’m going out to errands, traveling, shopping it has cut down on the fast food. 


After awhile you get usto eating the healthy stuff and and it becomes a habit. You will slowly begin to like the healthy stuff.


look up recipes for some veggies and find ways to spruce them up. Like roasting butternut sqush lately sprinkled with brown sugar and huney.... makes your body think it’s getting something sweet







tophat Pacificgrey
Since: Apr '15
pushpin 253 - 5 Reviews


I would talk to your doctor, or a qualified professional. 


This is what works for me.... 


Do not buy junk food when grocery shopping. Just don't keep it in the house. 

Walk minimum 45 minutes, six days a week. Doesn't have to be all at once.  Three fifteen minutes walks is perfectly fine. 

Cut back carbohydrates, less bread, no beer, no soda, less dairy products, more protein. 

Portion control. 

Snacks = fruits, nuts, seeds, yogurt, popcorn, pretzels. (I also like herring, sardines, and kippers...but I am weird!)

Mental commitment and focus....but it does not have to be torture, and don't think of it as "dieting". Key is to modify habits and lifestyle. 







tophat Pete35
Since: Jul '17
pushpin 250 - 11 Reviews


It is not a matter of how many steps you take, but getting your heart rate elevated so your body knows it's on "burn calorie time". A 20 minute jog will burn more calories than an hour walk. Don't forget about weights. Weight training varies, and you should change your routine every few weeks. When the body get accustomed to something, it stops allowing you to burn the most calories possible. 


Dieting should come in two phases. This is a lifestyle change, not a crash diet. You have to slow your roll into this, or you'll just quit after a month. Slowly cut certain items out. Some things you just have to say bye to. However, some of my most successful friends have treated it like a job. They go Mon-Fri on a strict routine, and one day a week give themselves a bigger calorie intake. This actually allows you to burn MORE calories, as you get your body to not go into starvation mode. Yes, you still may feel hungry but it gets better and you forget about it. However, the first few days you'll only be thinking about it. Good luck, and don't forget to see a professional trainer or your doctor to make sure you're cleared for exercise!







tophat Elvis P
Since: Jan '16
pushpin 947


"I arrived there at 6' 230 pounds of cherubic bliss" 


6' 230 lbs is near perfect, if you're a lean muscle machine with a chiseled 6 pack like Sagi Kalev, who's 200 lbs at 5'6.


Ex-Governor Schwarzenegger was only 235 lbs at 6'2 at the Olympia contests (260 off-season). To put it tersely, it's not about the weight, but the quality and placement of the weight. 







rose shanaya44
Since: Dec '17
pushpin 4


I am big, easy to admit, but I want to lose weight and live a healthy life. But mentally, it’s hard to convince myself to keep that healthy diet, and fall back to snacks and food. Any tips from someone that lost weight on how to convince my mind to stick with a consistent diet?


maybe some recommendations for healthy snacks or something like that

---


I have some references from my friend, Gracy which could be useful to you.

I followed her advise by following HCG diet. I lost almost 30 pounds in three weeks.

She answered my question in the same forum. Here is the reference link:

https://www.nightshift.co/forums/forums/fitness-nutrition/topics/should-i-start-hcg-diet-i-really-want-to-lose-weight-before-my-wedding?page=1

For any queries ask me.







tophat dong
Since: Feb '15
pushpin 59 - 1 Review


Fitness buddy is an app on the iPhone. Might be available on other platforms. 


Cost for the full version is 25 bucks. 


It is like a personal trainer in your pocket.  They have a test about your goals and what you are willing to eat. 


They have just about every diet out there and they give “10 things” to remember about that diet. And then tons of examples of recipes for each diet. 

So you can browse the diet plan recipes and guidelines and decide which path to go on. Then you can google that diet to find out more. i liked this better than buying one book. 


Next - on exercise - they will ask your goals and whether you have a gym membership or not. They will recommend exercises that get you to your goal whether you will do home work outs or gym workouts. Finally they will give you a video of how to actually do the exercise.  


All that for 25 bucks


(not affiliated with them — but love the app)







tophat Alder
Since: Sep '16
pushpin 16 - 4 Reviews



I think the first step is already made.....the decision to do something. 


The next step I would recommend is  check out the ketogenic diet. Mark Sissons has a new book The Keto Diet Reset Diet, it will explain all about ketogeninc eating and how important it is for us as a society of chronic disease and obesity. Also, Dr. Dom D'Agistino is the leading researcher on the keto complex and has a lot to say. As far as exercise your best bet is HIIT - high intensity interval training. There's a plethera of research out there and recommendations on how to get started. Going out for a long run or walk is great for seeing the sights but as far as burning fat are not effective. There are several ways to do HIIT, whether its in the gym with weights or doing sprints all are a very effective way of burning in fat. 

SIde note-

You are not going to get this advice from your everyday practioner, for one they don't have time to read up on the latest research nor is it monetarily benificial to them to treat patience with diet, with Big Pharma giving incentives to prescribe their drugs. 

I've been a health care practioner for 25 yrs. my expertise is diet and exercise for heath changes, and I always read the latest research. 


Good luck with everything!

A









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tophat MrDiscrete
Since: Jul '14
pushpin 610 - Qr 31 Reviews


I am big, easy to admit, but I want to lose weight and live a healthy life. But mentally, it’s hard to convince myself to keep that healthy diet, and fall back to snacks and food. Any tips from someone that lost weight on how to convince my mind to stick with a consistent diet?


maybe some recommendations for healthy snacks or something like that

 ---

Don't "diet".. CHANGE your lifestyle permanently! Change from unhealthy foods to  healthy foods "permanently". If you don't change your lifestyle "permanently", you will go back to old unhealthy habits once you've lost the weight and the weight "will return". It's the unhealthy foods (sugar and excessive snacks) that produced the weight in the 1st place. 


You cannot exercise your way out of a habitual bad foods. You'll be working hard just to maintain, when you could be working hard to "loose the weight"


Work on developing a healthy mindset and you "won't need willpower". 


Best of luck to you 







tophat Coltrane
Since: Oct '17 Vip  
pushpin 17 - 3 Reviews


I recommend compound workouts followed by a 2+mile run afterward, or jump rope. Do this every other day and eat high fiber foods, cut out sugar and white processed bread!







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rose Aven2015
Since: Aug '15
pushpin 3881 - 21 Reviews


Good for you. 


FIRST, tell yourself - you can. ..


Starts  in the mind, the rest will follow. 💙



;)