I need help to lose weight.

- Drink a lot of water to increase metabolism.
- Exercise 4+ times per week ( A lot of cardio if you want to lose weight)
- Calculate the calories your body needs daily for example if needs 3000 eat 2700
I believe with this 3 tips you will loose weight very fast.

P.S Do every now and then jump rope because increases your metabolism

You could also have a look at /r/keto.

here are my 3 weight loss tips of the day (click my sig link to get daily tips):
- drink lot's of water, up to half a gallon per day,
- replace bread and shit with salad; (example make a ham salad instead of ham sandwich),
- take yoga classes to get destressed.

I haven't read all the other posts here so you may have the answer but here's mine. I'm 5"10, 190 lbs and currently sitting at ~12% bodyfat btw, although I do get down as low as 8% in the summer because, vanity. I've also been training on and off for 6 years, 3 consistently and I'm also a qualified PT (not that it really means sh*t these days..) oh and my mum thinks I'm handsome. Anyway:

Losing weight comes down to one thing: calories in versus calories out. You need to create an energy deficit. To do this you need to work out your 'maintenance' i.e how many calories you need to sustain your body weight. Once we know this, if we eat under that figure, we will lose weight, inevitably, because... science.

Maintenance = 11 x body weight in pounds. However that assumes you are completely sedentary, if you move around during the day, this could increase to ~14 but better to underestimate than over IMO.

So if you weigh 200 x 11 = 2200. Eat under that figure you lose weight.

But how much? Well, the greater the deficit the greater than fat loss. Aim for 500 and then scale from there. I didn't read if you train or not, if you do you would need to account for higher protein intake etc. but I'll assume you're not training because I'm too lazy to re-read the post.

Now, what can you eat to lose weight? Answer = doesn't matter, as far as body composition is concerned. Google IIFYM (if it fits your macros). A calorie is a calorie. If you ate 2000 calories from McDonalds vs 2000 calories from avocado and chicken breast you'd be the same levels of 'fatness'. Health wise, you may feel like sh*t and have acne though, but that's a different debate.

Anywany, hope that helps. You need to know your numbers, period. So if you nail that, fit foods you like around it and then it becomes something you can SUSTAIN so fat loss becomes inevitable.

Hope that helps some and feel free to PM me if anyone wants to talk diet/training/fitness.

Valuable source: https://www.bodyrecomposition.com/fat-loss/how-to-estimate-maintenance-caloric-intake.html/

If you can afford to hire somebody to help you, then hire somebody, because a coach will give you the accountability you need to stick with a plan, and tweak your plan when needed to optimize your results.

There are lots of different ways to get the results you want (lose fat/gain muscle) and lots of different approaches in this thread so I'm not going to add more and confuse you. Get a coach or research and find one strategy that you can stick with, then stick with it. Keto, intermittent fasting, high fat low carb IIFYM blah blah, it doesn't matter. You're not a bodybuilder or athlete, you're just trying to lose fat and put on some muscle, in order to do the former you must eat fewer calories than you burn, in order to do the latter you must eat a caloric surplus and lift weights consistently.

Good luck OP!

I'm in the same boat so here's what I have done. Instead of joining a gym I built one in my back garden, which cost me over 6k.

So, I now have two motivational tools:

1. It's in my back garden so no excuses.

2. My wife would likely divorce me if I failed to use it.

Sherbert Hoover said:

High protein, very high fat, low carb. Keto that shit up. Walk at least an hour a day. Lift weights. Read The Four Hour Body. Don't think of what you eat as "dieting" but instead as an overall lifestyle change. It shouldn't be temporary.

Getting to sub 10% body fat while being muscular is no easy task. I was 4% body fat at age 15 from running my ass off and not eating enough. Looked like I stepped outta Auschwitz. Started lifting and dirty bulking in college and went from 130lbs to 200lbs. Now I hover between 200lbs and 210lbs at 6ft tall. Probably 20% body fat though. I need to do some cutting/recomping. I'd love to see 10% at 200lbs.

Good luck brah. We are all Zyzz.

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This! i have tried to loose weight for half of my life. Keto is the only thing that works. i will say that i go to the gym and lift weights (which i guess does help) but keto is the important part. no carbs. you will get used to it. if youre anything like me and like cheese / meat / fish, go for it. loads of fats moderate protein. NO CARBS! you can do it.

i suggest the keto reddit https://www.reddit.com/r/keto/ - its all you need to succeed. good luck and godspeed!

Sorry but I'm seeing a few people recommending keto as if it's some magical diet. Do you realise the only reason keto 'works' is because you're dropping carbs (which amount to 4 calories per 1g of ANY carb) and therefore simply REDUCING calories?

I hate keto. It makes a lot of people feel like sh*t (0 carbs... go figure) and makes them hungry and therefore much more inclined to say f*ck this, I can't do this diet, and then to throw in the towel and give up altogether.

Far, far better to make people AWARE of their maintenance calories so they can simply focus on being in a caloric deficit and fit in foods that they like around being so (as described in my above post).

Cheers.

sorry, have to disagree. i tried so many other diets, none of them worked. i was HUNGRY! but not on keto. You do realize that carbs are 4 calories of but fat is actually 9 calories per gram. so its much more calorie dense than carbs are. you eat more fat that burns slower and releases energy more consistently. i actually eat less and i have a habit of binge eating and overeating (bigeater its called in medical terms i think). Once you eat more fat your body will notice and your satiety will kick in quicker.

i did the bloodwork before and now 6 months in. my dietician is amazed on my progress and i lost 32 lbs since end of March 17. Not as much as others, but steady. I do want to add its not for everybody - but for me its the only working lifestyle. why, because i love the food im still allowed to eat. loads of meat / cheese and fish (some veggies). the feeling shitty part goes away after 2-4 weeks after your keto adapted and burned all glucose. you will have much more energy than ever before (which in turn helps you get more active)... believe me, i was a fat pig sitting on my arse all day. keto changed that...

Well, I'm glad that you have found something you are personally comfortable with and can understand that you would share what has worked well for you. I'm simply stating that there is nothing magical about keto, the only magical aspect of any of these 'SUPER' diets ('keto'!, 'intermittent fasting'!, 'the caveman diet!' etc.) is creating a calorie deficit.

How anyone chooses to do that is up to them but without it, no weight will be lost.

Also, I have zero idea how you refrain from eating carbs at all but credit to your insanity/willpower Seems terribly + unnecessarily restrictive to me.

well its not easy - i do agree with the caloric deficit part. you do have to go below maintenance. keto is what allows me to do without going into full blown starvation mode and bouncing back hard after 1-2 months. i eat lots of meat and to fill green veggies low in carbs. i actually dont even miss the carbs. onlything i do miss is a pizza now and then... i even got my sweets. heavy whipped cream with coco powder and sweetener / peanut butter is enough for my sweet tooth.

9%.. lol you would be ripped as fuck and is pretty hard to achieve, 20% is healthy enough.

Now I happen to work in a fitness gym and have also been dealing with being too heavy for a long time.

ATM I came down from 110kg/242lbs to currently 90kg/198lbs and got about 5kg/11lbs to go.

Losing weight is exact science, it isn't difficult but it requires a certain discipline.

Now what you don't do is eating too little, your body will put you in starvation mode and your metabolism will be very slow and everything will be absorbed.

It's sounds like a contradiction but to lose weight you need to eat more times over the day so you will keep that engine running.

So yeah exact science so you first need to calculate your maintenance, which means what does your body need at least to function normal over the day.

Globally for men this is 2500 calories but due to size, length etc it's slightly off, once you know your maintenance you will need to create a deficit and go let's say about 1k calories under it.

Of course cut junkfood, alcohol (that did it for me), artificial sugary food and drinks and eat brown products (brown rice, brown pasta) veggies, lean meat (chicken breast, turkey etc) as snacks use nuts, fruit and drink a shitload of water and green tea.

Last but not least at least workout 3 times a week, more is better. This can be strength training, traditional cardio (running, cycling etc), HIIT (programs like insanity) or something like MMA, I do a combo of all but as long as you do it at least 3 days a week you will be good.

Also make sure you sleep enough which is currently slowing down my progress as I am working this game 20/7.

Eat about every 2,5 hours and a total of 5-6 times, never skip breakfast and keep an eye on your calorie intake.

If it's too hard to cut the bad stuff in the beginning, set a junkday once in the week where you can eat bad stuff as a reward for your hard work.

You can calculate globally how many calories you need to eat to lose weight https://www.bodybuilding.com/fun/macronutcal.htm

You got this.

I'd suggest the diet I have been on the past few weeks... lost just over 18 pounds (194 to 175 and change) but it is the worst kind of diet to take up and is not sustainable (hopefully).

Caloric intake vs caloric burned is generally a pretty solid formula.

Billy_Batts said:

Now what you don't do is eating too little, your body will put you in starvation mode and your metabolism will be very slow and everything will be absorbed.

It's sounds like a contradiction but to lose weight you need to eat more times over the day so you will keep that engine running.

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Billy_Batts said:

Eat about every 2,5 hours and a total of 5-6 times, never skip breakfast and keep an eye on your calorie intake.

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Whilst I hate arguing on the internet this is completely untrue. Very early 2000's thinking. Have you actually read multiple studies that allowed you to reach that conclusion? I doubt it because if you did you'll see that the 'raise in metabolism' is marginal from eating 5-6 times to "stoke the metabolic fire" and "starvation mode" doesn't exist.

Source = the great Dr Lyle Mcdonald - https://www.bodyrecomposition.com/r...ency-and-energy-balance-research-review.html/
Perhaps one of the longest standing dogmas in the weight loss and bodybuilding world is the absolute necessity of eating frequently for various reasons. Specific to weight loss, how many times have you heard something along the lines of “Eating 6 times per day stokes the metabolic fire.” or “You must eat 6 times per day to lose fat effectively.” or “Skipping even one meal per day will slow your metabolic rate and you’ll hoard fat.” Probably a lot

Well, guess what. The idea is primarily based on awful observational studies and direct research (where meal frequency is varied within the context of an identical number of calories under controlled conditions) says that it’s all basically nonsense. The basic premise came, essentially out of a misunderstanding of the thermic effect of food (TEF) also called dietary induced thermogenesis (DIT) which are the calories burned in processing of the food you eat.

overdrive2016 said:

Whilst I hate arguing on the internet this is completely untrue. Very early 2000's thinking. Have you actually read multiple studies that allowed you to reach that conclusion? I doubt it because if you did you'll see that the 'raise in metabolism' is marginal from eating 5-6 times to "stoke the metabolic fire" and "starvation mode" doesn't exist.

Source = the great Dr Lyle Mcdonald - https://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html/
Perhaps one of the longest standing dogmas in the weight loss and bodybuilding world is the absolute necessity of eating frequently for various reasons. Specific to weight loss, how many times have you heard something along the lines of “Eating 6 times per day stokes the metabolic fire.” or “You must eat 6 times per day to lose fat effectively.” or “Skipping even one meal per day will slow your metabolic rate and you’ll hoard fat.” Probably a lot

Well, guess what. The idea is primarily based on awful observational studies and direct research (where meal frequency is varied within the context of an identical number of calories under controlled conditions) says that it’s all basically nonsense. The basic premise came, essentially out of a misunderstanding of the thermic effect of food (TEF) also called dietary induced thermogenesis (DIT) which are the calories burned in processing of the food you eat.

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Just because someone has a different opinion of it doesn't mean it's untrue, I can link a thousand threads in current times that will still tell you it's better to spread your intake over the day which only makes sense.

Then again I am old school and it works for me and have worked for many people so I am not saying you are wrong but not saying you are right either, I stick with what works for me

Billy_Batts said:

Just because someone has a different opinion of it doesn't mean it's untrue, I can link a thousand threads in current times that will still tell you it's better to spread your intake over the day which only makes sense.

Then again I am old school and it works for me and have worked for many people so I am not saying you are wrong but not saying you are right either, I stick with what works for me

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But we're talking about science here. So the facts are debatable and the evidence is conclusive. It is completely untrue. This myth stems from TEF (thermic effect of food) as the article points out. Granted, you could send me 1000 posts of other people who are spouting nonsense because they didn't know better but it doesn't make it any more true.

I only bother to comment back because I know what it was like for me trying to work all this BS out, and don't want OP to get disheartened with all this over complication besides simply eating under maintenance i.e creating a deficit -- however he wishes to achieve that.

HIIT, less rest, heavier weights.

Don't listen to those who say do lower weight higher reps. Do your compound workouts heavy with minimal rest maybe 10-15 seconds. If you're dying then it's working!

It's not complicated, you can come with any research they come up with every once in a while. 10 years ago it's this now it's that and over another 10 years some other professor comes with some research that says it is this.

Did a quick search on this Lyle, some say he knows his stuff, some say he is a fraud and even more say he is a prick, so who to believe?

Fact of the matter is, you need to eat, spread over the day to function properly, sure it might not have to be 5-6 times, you can do it 2-3 too I guess but it still comes down to the same. Watch what you eat, workout hard, create a deficit, rinse and repeat.

Good42 said:

Hello,

So I have been trying on and off to lose weight for the past 10 years. I weight 90 kg with about 30% body fat, I need to weight maybe 65 kg with 9% bodyfat.

I tried and I keep changing my diet plan every other day, I'm confused what to do. I need help, please guide me. I know it's possible to lose weight if I just get lucky, either I get lucky doing it on my own, or I get lucky to have someone help me out.

Should I find someone to help me out, or should I work on my own.

I know losing weight is about diet and not much about exercise, so I don't focus on exercise. I want to eat proper, I know what to eat, but I can't do it, that's why I keep changing my plans.

Any advice? Any inspiration?

Thanks.

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You clearly need a strategy mate, if you keep trying to lose weight for 10 years and nothing happens, you dont have the right plan
Invest some money and go see a good personal trainer that also knows a thing or two about nutrition and do it.

I can tell you im pretty fit. And I have been ON and OFF. Kinda like get fit (8-10% bf) and then going off again and retuning to 16-17%.
I go to the gym pretty much 3-5 days a week and keeps me good for most of the part.

What I can tell you that worked best for me in terms of diet is:
- Intermittent fasting
- Coffe/monster (energy drink) in the morning to help making intermittent fasting.
- Low kcal Gelatin (literally 100kcal for 1kg of gelatin, gets you really full if eaten after a meal)
- Reduce your energy intake by taking out some of your daily carbs and replacing by protein.

You don't need to do everything at once, but just start 1 by one slowly. And you will see results consistency and for a long period of time.
If you try to do everything at once, you body will adapt to everything pretty much, your results will be real fast in the 1st month and you will stagnate going forward due to body adaptation, oh and don't forget, you might also go mental due to a drastic change and then starting eating alot all of the sudden.