I need help to lose weight.

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.

Losing weight is not about only diet, exercise have much effect on losing weight, if you eat 1000 calories daily only then it's possible to really lose weight, also slows your metabolism and overall not healthy.

Do some exercise, if your lazy ass for running/cardio go do lifting and eat as much as you want (no junk shit)

Don't spend all day in front of a computer asking how to lose weight, get out and get active. Join a local volunteer group helping kids, animals or environment, play football etc.
Being active and eating properly is key

And whilst you´re busy doing all the above suggested things make a video diary and profit from it!

90 kg / 198LBS , ive been going other way trying to gain it
christmas 2016 112lbs / 50 kilos 6ft tall had surgery on my jaw april due to bone infection
ugh straw and bullet shakes for weeks, still after 8 months 65 kilos / 143LBS
getting better every day, sorry doesnt answer your question its just as tough
loosing as it is for gaining

Hello, if you can afford it I would definitely suggest you to find someone who will guide you and push you to do things towards your goal. If you can't afford it you should find a friend who has a similar goal(lose weight). I started working out with my friend but then he got bored and quit so I ended up on my own. I noticed the number of days i went to the gym after by myself was a lot less then when he was going with me. He was like the mental support for me and I was for him. But now I am going to the gym like at least 4 days a week on my own.
Diet is the main thing when loosing weight but exercise is important too. If you want to look good and have some muscle you should do more weight training than cardio(you burn calories doing both).
Of course you need to reduce calorie intake to lose weight but if you use the online calculators for that they are not always right(I had to add 300 calories more to gain 0.5kg/week). I suggest you to download MyFitnessPal app to track calorie intake and macros. You should eat a lot of protein if you are weight training. Also don't do any low carb diets...you just feel tired all the time.. it's much better to do some carb cycling diet.
As for the inspiration for me it's definitely Instagram. I follow many fitness and bodybuilding accounts. Every time I feel down or that it's just not worth doing I spend some time on Instagram and I am motivated again.

Hope this makes sense. If you have any questions just ask I am happy to help.

Take some green fruits regularly & Early morning walking it's help to reduce your minimum weight, So don't worrying unwanted thoughts,
Stress is one of the way to reduce your life time , Undoubted increase your obesity Levels

Hi,
If you need to reduce weight, you need to be physically active and control diet.
The fastest way to lose weight is cardio and low calorie diet. However, I don't recommend you to do extreme cardio.
What I'm doing is weight lifting. Lifting heavy weights is the best. You'll build muscles and get in good shape. Also add 15-30 minutes of cardio exercise everyday. It'll help you to burn more fat.

You can choose either strength training or bodybuilding program.

Things you'll need:

• A Barbell
• Few dumbbells
• Weight plates (100 kg is enough for beginning)
• An adjustable Bench
• Treadmill (not essential)

If there is a gym nearby, it's even better.
Good luck!

What is your height? 60-65 kg weight is a lot less if your height is around 5-10 or above.. You will look skinny.

Look up INTERMITTENT FASTING. Its life changing.

OP, one word ... Cocaine.

Avoid Junk food, oily and sweets(sugar contained foods). Do exercise daily.
There are so many diet plans on internet follow then it works.

Tommy_ said:

Look up INTERMITTENT FASTING. Its life changing.

Click to expand...

Intermittent fasting is really great. I eat what I want and I am down almost 6 kg since the middle of October.

butusov said:

Losing weight is not about only diet, exercise have much effect on losing weight, if you eat 1000 calories daily only then it's possible to really lose weight, also slows your metabolism and overall not healthy.

Do some exercise, if your lazy ass for running/cardio go do lifting and eat as much as you want (no junk shit)

Click to expand...

Terrible advice. You can't outrun your fork. Losing weight is 95% diet and 5% exercise. Exercise is to tone up to look good naked, diet is to get you to your goal weight.

I do IF just because I like larger meals but the main thing is to calculate your daily TDEE (https://tdeecalculator.net/) and then remove 500 calories minimum per day. Doesn't matter what "diet" you choose... keto, paleo, or the twinkie diet, at the end of the day you must cut some amount of calories. If you're concerned about your metabolism, you could do something like ADF or IF.

Most people with a lot of weight to lose don't find it necessary to exercise until they get within ~35 lbs of being "normal weight" (not necessarily goal weight). At that point, subtracting 500 calories may become difficult as your body needs less and less calories to support you. So in order to "fill the gap" and not starve yourself, you exercise.

have 10 stone daily , and through to the dogs you see. you will get batter results .
or you can just run for 30 min each day.

Eat around 2000 calories a day and go to the gym, lift weights then go on the cardio machines and burn around 300 calories. I’m no expert just my personal opinion, this is working for me so might not work for you.

umerjutt00 said:

What is your height? 60-65 kg weight is a lot less if your height is around 5-10 or above.. You will look skinny.

Click to expand...

Definitely!

Also @OP, it's totally wrong attitude that losing weight is all about diet. The key is diet + exercise. It doesn't have to be the gym. For example, my weight was similar to yours- I used to be 97kg even though I work 9-to-5 then stay approx 3-4 hours (at least) at the PC at home. Still I managed to drop down to 90kilos (1,78 height). Will be looking to drop few more maybe up to 85kg. The main changes I implemented were:

- started running 3-4 kms/daily 2-3 times weekly
- playing 6vs.6 football games once a week
- reduced the beer amount
- excluded 95% of junk food
- reduced alcohol

it would be great If I manage to reduce the time spent on pc/in front of tv... I can't see myself fighting with that. Especially when taking account that both my profession and hobbies include PC related activities.

My GF also has history of fighting with weight loss and she managed to loose like 10-15 kilos with the combination of diet + running.

So, good luck with your initiative and remember you've already done the first and one of the most difficult tasks- to be aware you actually need a change.

Diet ! why people so hype of what exercise to do etc man. Always remember Diet is 70 percent , exercise is 30 percent.

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.

natmicon said:

Terrible advice. You can't outrun your fork. Losing weight is 95% diet and 5% exercise. Exercise is to tone up to look good naked, diet is to get you to your goal weight.

I do IF just because I like larger meals but the main thing is to calculate your daily TDEE (https://tdeecalculator.net/) and then remove 500 calories minimum per day. Doesn't matter what "diet" you choose... keto, paleo, or the twinkie diet, at the end of the day you must cut some amount of calories. If you're concerned about your metabolism, you could do something like ADF or IF.

Most people with a lot of weight to lose don't find it necessary to exercise until they get within ~35 lbs of being "normal weight" (not necessarily goal weight). At that point, subtracting 500 calories may become difficult as your body needs less and less calories to support you. So in order to "fill the gap" and not starve yourself, you exercise.

Click to expand...

This guy gets it. Do what he said and you'll lose weight, watch the calories and have a long term mindset. -500 cals a day= 1LB a week. I recommend exercise for general health but its an inefficient way to lose weight, the battle starts and ends in the kitchen.