I was wondering what exactly should I do there to help with that.
Losing weight is actually more about eating at a calorie deficit rather than what exercise you choose. Exercise is still very important in overall health though and can certainly help lose weight, but the actual mechanism is a calorie deficit.
But to more answer your question, chose something you enjoy so that you actually have motivation to stick with it. If you like cardio, do cardio, if you like weight lifting do that, if you like calisthenics do that.
And the last thing, be patient with it and yourself but be consistent in both exercise and eating well. As long as you are consistent you will see results.
Good luck!
This…everything else is just sales tactics on memberships and gimmics that won’t do much without eating differently.
Run a deficit and be patient.
You can still run a deficit even if you eat 10000 calories a day
I mean, maybe you exaggerate to make a point but there are practical limits to what you can exercise your way out of. I set a challenge to myself to jog a half marathon every day for a year. From January 2022 through January 2023 I jogged 22km a day seven days a week for 367 days. I also did light weights and exercises for my upper body. I burned around 4000/day, as best as I can track with my Garmin watch. Which throw in a couple of milkshakes and you can blow through 5k calories in a day.
I will say, I did struggle to keep my weight up with such a regimen and a fairly healthy diet and dropped to 150lbs at my lowest (6’2"tall). But if I wanted to eat more calories I could easily get there with fried food and ice cream.
Edit: and for most people this is completely infeasible. Most people don’t have the time flexibility to wake up at 4 am every day and put on those kinds of miles.
I give myself a decent cushion to eat garbage by cycling 90 minutes a day. Raising your resting heart rate will also passively help you lose weight.
Exercise lowers your resting heart rate
You exaggerate, but there are some limits to how much energy the body can use in a day.
https://www.news18.com/news/buzz/cant-burn-more-than-4000-calories-a-day-says-new-study-on-limits-of-human-endurance-2182029.htmlThat’s really interesting given what I mentioned in my other comment about plateauing at 4k calories/day when I was on a running challenge. Once I tracked about 4k calories burned, my energy level would just plummet.
You pretty much can’t. You’d need to run for 6-8 hours per day to burn 8000 calories. For most people who are not professional athletes, that’s impossible between work and sleep. To get much beyond 1000 cal/hr output, you need to get into the anaerobic region, which will exhaust you long before you can burn 8000 calories.
Exactly!
“You can’t out run a bad diet”.
Exercise helps, but once you do the math and see how many calories hard exercise consumes vs how easy it is to eat more calories, it becomes very clear.
Exactly. Its “I could eat this chocolate bar, and do an hour of cardio later in the gym” or to achieve the same outcome: “I could just not eat the chocolate bar”.
In my terrible diet I eat the chocolate bar and then cut out something like breakfast…
Hahaha
Hour of cardio? Maybe 2!😲
Also remember that you can’t lose weight in a specific part of your body. As you lose weight, your body chooses where the fat is reduced. No exercise can target fat in a specific area. Anyone telling you otherwise is selling you something.
Should note that working on the underlying muscle might help certain areas look less fat but that effect is negligible compared to finding a regimen that works for you in the long run to keep your calorie intake less than your calorie burn rate .
I also wanted to lose a bit of weight and get stronger, but to me, going to the gym sucks. I never stick with that, but I really enjoy physical activities with a purpose. So I joined a rock climbing gym. It’s all the physical working out that I want with all the fun that I need to stick with it. Now if I could just eat better…
My favorite weight loss exercise is existing but being very cold. Not even joking. That’s the whole thing.
If you want to balance calories with low effort, expose yourself to whatever temperature you shiver at (cold water is great for this because you lose heat 25x faster when wet). You burn an absolute ton of calories for heat, and recruit beige fat cells to function as brown fat cells which exist only to burn through fat to maintain homeostasis. The more you shiver, the more effective you are at ambient calorie burn when you don’t shiver.
Cardio is wonderful for upping your overall metabolism, as is building any muscle. They also both work to strengthen your overall system. Do those things. They are good for you.
But for pure calorie balancing and deficits, cold wins hands down as far as effort involved. Because it’s just sitting there being uncomfortable, and that’s easy, some of us are that way always :)
while i’m sure this does work well, i’d maybe tone down the miraculousity of your message a bit. Don’t want to overhype people and have them hurt themselves or simply not see such a big effect and conclude it’s a sham.
I don’t think I oversold it at all, it’s just a calorie balancer, it’s not going to do anything else, and it won’t fix a bad diet…
But it does work; it’s just a standard biological mechanism. If you shiver, you burn a ton of energy to do so, it comes from fat. This is true in any species with the shiver capacity, that’s what it’s for.
Bigger people need more shiver time and lower temps, which makes it harder to see the result, but it still works.
The reason it’s hard to build muscle, is muscles are incredibly inefficient and a huge calorie sink.
If you’re heavily muscled, you’re using more calories even if you’re not working out. Just reaching out to grab something takes more energy.
So building muscle means you have a higher caloric baseline.
And that’s not even getting into calorie density. 150 calories worth of beans will keep you feeling full for a long time, and a 12 ounce can of soda won’t make anyone feel full because it’s all liquid already.
Then there’s physically eating slower and chewing more, because we evolved to not feel full if we’re still eating.
Reducing it just down to “eat less calories than you use” is technically correct, but it’s the details that help people.
Of course, yes, good point. You can lose weight by doing nothing as long as you are in a calorie deficit.
It is also essential to enjoy what you’re doing or it’s impossible to stick with.
Okay, so I’ve never been one who wants to lose weight. I’ve always wanted to gain. If I interpret what you’re saying, I’m just not eating enough?
Unless there’s an illness at play, then yes, you’re just not eating enough
Monitor your calories. Sometimes we’re off when only estimating. Make sure not to skip meals. And maybe you like some nuts and other additional stuff. And probably also work out and add some more weight in muscles.
The internet contains instructions for people who like to gain weight. It’s not so easy to change your body weight. But it’s possible.
If in doubt, ask your doctor. You can be born with this and it’s perfectly normal for you. There can also be something wrong with the thyroid. Or a tumor. Other less severe conditions. But most likely this is just how you are. Especially if you’re young.
Change your diet. You lose weight in the kitchen.
Grant yourself a cheat day from time to time but stay on your diet the first months. I’ve been on a diet for about three years now and I can have a cheat day once a week.
Expect it to be something you have to commit to the rest of your life but believe me, it gets easier. Don’t go on a crash diet but do something that you realistically can maintain.
Then start with some moderate exercise. Just walking more often is a great way to lose weight.
You can’t target zones to lose weight but you can tone zones by building muscle. Bigger shoulders lake your waist look thinner.
Stick to it. You’ll feel better overall. Good luck.
This is the way.
I started by just eating less. I cut portions and started counting calories. I did the math and started staying under my number, and the pounds just melted off.
A couple months later, I added biking and walking. I’m trying to walk at least 30 minutes daily, which is just a nice break from everything.
I’m down 120 pounds. I want to drop more, but I’ve been pretty stationary for the past 3 months or so. I’m already a new man, and my doctor says I’m fine where I am. I’d like to drop another 10 just to be solidly below 200 for the first time in decades.
I went to a personal trainer for some ideas on exercises, and I need to fit those workouts into my schedule. I haven’t done that yet, but I need to.
Abs are made in the kitchen isn’t just a saying.
That’s amazing! Well done!
For me it took a full 6 months of intermittent fasting along with 40 + hr fasts, bodyweight exercise and then cardio to see any significant loss.
Anyone trying to lose weight should plan for minimum 6months time frame. You won’t see results for at least 3 months.
Get a digital scale and track ur water weight so UK when you’re actually losing fat.deleted by creator
No one said that.
You actually did
Learn to read.
What did you mean with ‘40 + hours fasts’?
That I did 40+ hr fasts just like it says.
You cannot spot target weight loss. It will decrease as a total over your whole body rather than in a particular area. And don’t believe anyone who tells you otherwise.
If you want to lose weight in the most efficient way possible, just sit. Or rather, SIT.
If you don’t want to do sprints, my weight loss rule of thumb is panting.
You gotta be pushing yourself to get out of breath. That’s literally how you lose weight. You exhale it. So push your body to exhale a lot.
I use small hikes to stay in shape.
True, it was quite a surprise to learn that fat is exhaled.
Can you expound a bit about panting? Do you mean any kind of activity that results to you panting would work?
Unless you’re panting because you’re scarfing down food so fast you need to catch your breath, then yes.
Weight loss can pretty much always be simplified to calories in, calories out. All the different fads, trends, diets, and fasting are all just different means to either reduce your calories in, or increase your calories out.
Anything that makes you pant is more calories out.
You cannot spot target weight loss
Hey that’s not true, not only can you spot reduce fat, but do it successfully within a single day!
Good point! Actually there’s also the caveat that if the spot is your entire body then it’s also possible!
Weight is lost in the kitchen. You go to the gym to improve your fitness.
You’re not going to have a lot of luck targeting areas, regardless of what Internet and checkout lane magazines might claim. Your best bet is generalized diet and exercise based weight loss plus building areas you want to build (arms, legs, butt, chest, whatever).
I’m going to disagree slightly with the majority of the comments here and say that excersize is still very important for weight loss.
First off though, because I’m sure some folks are already getting their pitchforks out, all weight loss is CICO, and you can absolutely hit any goal weight just by diet alone without ever getting off your couch. Additionally, what works for weight loss (in terms of actual techniques to achieve a net Calorie deficiency) varies from person to person, what I say below may totally not be the case for you, and that’s fine.
All that being said, I think you’re going to have a much easier time of it if you also workout in some way.
For one thing, more excersize means more calories out. You can easily (well, your definition of “easy” may vary lol) burn 500 calories during a single workout. If you’re making smart eating choices, 500 calories is a lot of food. You would be hard pressed to be physically able to eat 500 calories of an air fried vegetable medely for example. This means that you can lose weight while not feeling starved. And even for less healthy choices, it’s still a fair bit of food. You can eat 2 slices of pizza for that one workout and still break even from a calories standpoint.
Basically, excersize = free food - most people fail their diets because they’re tired of being hungry all the time and tired of not being able to enjoy the foods they love. Adding excersize into the mix means you can eat more, and still enjoy sensible servings of your favorite “treat” foods while still losing weight.
Secondly, for me at least, working out gives you motivation in the kitchen later. It’s a lot harder to cave and order that pizza instead of making the salmon and veggies you had planned for dinner when you know that doing so means “wasting” all that sweat and effort you put in at the gym earlier that day. Remember how earlier I pointed out that a single excersize = 2 slices of pizza? Well that also works the other way around - when you go to reach for a slice of pizza, you wind up asking yourself “is this one slice of pizza worth half a workout?” for me at least, the answer is often no, and even when it’s yes (every diet needs room for your favorite junk foods in moderation), I keep asking myself that for each slice, and so will stop eating before I go overboard.
Finally, you probably don’t just want to lose weight. OK, maybe you do, idk you - but if you succeed and hit your goal weight, you’ll probably just transition to being insecure about fat deposits to being insecure about being scrawny. If your goal is to look good, at least some muscle tone is necessary, and if your goal is to be generally healthier, than it’s even more important to add exercise to the mix.
Just my $0.02, Im no dietician or personal trainer, but I’ve been working hard at getting in shape and have lost 13 pounds in the last month through a combination of diet and exercise, and I truly don’t think I could have done it without having added excersize to my routine
Very true, I have a friend who wants to lose weight and said “but eating makes me happy.” Easiest way to keep your current habits and lose weight is just add on going to the gym, and the more you go the more you can eat. Added bonus is no matter what happens you’ll just feel better in daily life.
Me and my wife are big foodies, so cutting out all food that isn’t strictly “healthy” was never an option lol. I usually burn ~800 calories at the gym, that’s a whole stick of butter lol
We still have been making healthier choices in general (protein pasta instead of regular, chicken breast instead of thighs, and less oil/butter while cooking, but weve been able to get healthy while for the large part eating the same as how we did before.
The biggest change is that were a lot more cognizent about protein, and we log our meals, but neither of those is an issue
The other thing to note is that nearly all the “permanent” weight you lose (the loss you can actually maintain) is lost from exhaling carbon. Water weight comes back when you rehydrate (and you should hydrate). You don’t poop much weight out (it’s a lot of water and dead blood cells). But the output of the Krebs cycle (respiration) is carbon dioxide.
https://en.m.wikipedia.org/wiki/Citric_acid_cycle
That’s carbon you ate in various forms: protein, fat, and sugar.
Strength training is useful but a weight loss exercise regime will have a lot of sustained heavy breathing, i.e cardio.
(Plus with cardio you’ll be ready for most zombie apocalypses.)
Your second point is a big one for me. If I hit the gym in the morning, I’m more likely to make better food choices throughout the day. Conversely, if I skip a planned gym day, i’m more likely to binge on anything I can get my hands on…
Like you say, at the end of the day CICO is king.
The only weight loss benefit to working out is that it increases CO. That’s it.
Targeted exercise doesn’t do anything for targeted weight loss. Your body loses fat however the fuck it wants to and the only way to lose belly fat is to lose fat everywhere else your body chooses to first. And that happens with or without exercise.
Sure, if you ignore all the psychological and habit forming benefits that it provides. Saying that the only benefit to exercise is increasing CO workers would be true if you were just a robot who was fully capable of making rational choices 100% of the time. And if that’s you, then you wouldn’t need weight loss in the first place…
Exercise does a lot to help individuals stick with the Calorie restriction part of CICO, for the reasons I mention.
And also like I said, pure** weight loss is rarely anyone’s actual goal**, id wager that close to 100% of people trying to “lose weight” are actually working towards either looking better, or being more healthy (or both, of course) - and for both of those goals, exercise is very important.
Targeted exercise doesn’t do anything for targeted weight loss. Your body loses fat however the fuck it wants to and the only way to lose belly fat is to lose fat everywhere else your body chooses to first. And that happens with or without exercise.
Yes, I know? When did I say otherwise?
You need to learn to spell, but otherwise you’re not wrong.
Yeah idk why but I can never get exercise right off the top of my head, no idea why spellcheck seems to never catch it
There’s a lot of bro-science in here (“Your body metabolizes sugar to basically fat”, no, it doesn’t, sugar is just a simple, easily metabolized carbohydrate, and as long as you aren’t exceeding your caloric intake regularly, it’s fine).
You can loose weight by exercise alone, but it’s a challenge; most people tend to start eating more (consciously or not) once they’re exercising. Exercise is only have of the equation. Diet is the other part. Most people are very, very resistant to changing their diet, because they have an emotional connection with food. Think about that; is what you eat more important to you than how you feel? Are you willing to make life-long changes, or are you just trying to have a beach body? “Dieting” is setting yourself up for failure; you want to be changing your entire lifestyle and relationship with food and movement.
So, let’s start off with something super-important: talk to a registered dietician. Don’t make radical changes to your diet without consulting a professional that’s qualified to give answers to YOU.
Second: spot fat reduction is not a thing, unless you want to go the surgical route. You need to reduce body fat all over in order to reduce fat on your neck and waist.
Third: do a resting metabolic rate test, and find out how many calories you burn just existing. That gives you an idea of what you need to eat to maintain your weight, what you need to your macros (daily carbohydrate, protein, and fat intake), and where you need to be as far as exercising. At one time you could get them done at certain Lifetime Fitness locations, and they were a couple hundred bucks. Without knowing this, dieting and exercise is being done blindly.
Fourth: Once you know your metabolic rate, and you’ve consulted with a dietician, start keeping track of everything that goes in your mouth in a day. Start by just taking a photo, and get used to that. (And yes, everything; every drink that isn’t plain water, every single thing you swallow.) Once you’ve gotten used to that, then start writing it down. Once you can reliably write everything down, start measuring everything. How many ounces of Cheerios go in your bowl in the morning, how much milk, and how many eggs are you scrambling? Once you’ve got that? then start comparing that to your macros. How many grams of carbs, protein, and fats are in your Cheerios, milk, and scrambled eggs (and don’t forget to count the butter that goes in the pan before you scramble your eggs!)? That tells you where you are, and where you need to add, and where you need to cut.
While you’re doing that:
Start with cardio, just to get in the habit of moving. I would suggest buying a heart rate monitor (I have a Garmin Instinct). Figure out your maximum heart rate (220 minus your age), and generally work at 60-80% of that, for 30-60 minutes at a time. Working above 80% increases your aerobic threshold, staying below 50% isn’t going to give you a significant benefit.
Weight training should be your bread and butter. Cardio burns calories now, weight training burns calories for up to 3-4 hours after you’re done in the gym, and muscle burns more calories just existing than fat does. If you have never done weight training before, I would strongly suggest that you hire a personal trainer. Look for a trainer that has at least a BS in exercise science or kinesiology, and a training certification from ASCM (American College of Sport Medicine) or the NSCA (National Strength and Conditioning Assoc.). Other physical trainer certifications are worth about as much as the paper they’re printed on, and I say this as someone that was certified through NASM. ASCM and NSCA have a very strong science-based approach that other certifying bodies lack. DO NOT sign up for months and months of training, unless you simply can’t motivate yourself, or are unable to replicate training prompts on your own; you want someone that will create a program for you to follow for several months that isn’t just trendy, bullshit exercises (see also: fitness “influencers”), and coach you through the proper way to complete the motion so that you can do it safely and effectively. Unless you have significant movement deficiencies, your goal should be to use freeweights and for almost everything. A trainer should be able to tailor your programming to your goals; there’s no one-size-fits-all. Generally speaking, if you’ve never lifted weights before, 30 minutes of fairly intense work is about all you’ll be able to manage.
Finally: Best case, with perfect diet and exercise, you should be losing no more than 1-2 pounds of fat per week. That’s the most that will be sustainable. Don’t worry about raw weight; worry about measurements, and body composition.
Is this a lot? Yeah, it is. And it’s barely scratching the surface.
But everyone starts on the ground floor.
There’s a lot of bro-science in here (“Your body metabolizes sugar to basically fat”, no, it doesn’t, sugar is just a simple, easily metabolized carbohydrate, and as long as you aren’t exceeding your caloric intake regularly, it’s fine).
+1 to this. I have a pretty terrible diet (I make ice cream fairly often) but I’ve been able to control my weight by cutting calories elsewhere.
Also consider non-exercise energy expenditure. This is considered to burn the most calories per day. Therefore try to walk more, take the stairs always etc. This will help you reduce weight without even trying and often is the only form of exercise a severely obese person can do.
Also spot fat reduction is a scam. So expect that you can’t only burn fat in your belly and chin. Fat will be burned from everywhere in your body. So it will come out of chin and belly too.
Some thoughts.
Regarding weight loss, diet is more efficient to exercise. But exercise has tons of other benefit, especially regarding mental /physical health and it can also be the base of healthy habits to improve your lifestyle. Just compare one hour on the threadmill with a starbuck’s pumpkin spice latte.
Gym is not for everybody, there is tons of other sports, if you want to stick with it, find a sport you enjoy in a club with nice persons. If you exercise like you clean the toilets you won’t be regular, if you have a fun time with friends you will.
If you can afford a couple of kickstart session with a trainer, go for it.
Depending how overweight you are avoid running, and do body weight training and elliptical
There is no way to target specific areas of fat. You just need to expend more energy than you consume and you’ll get skinnier. So do lots of exercise, decrease portions, eat healthier and sleep better. It sounds simple but it takes a long time and a lot of effort to build and maintain good habits.
My old boss who lost over 100lbs, once said this to me:
I asked him: “What did you eat to lose all that weight?”
He said: “Everyone knows how to lose weight, you know exactly what you’re doing to yourself.”
Man, I love Lenny.
exercises that target weight loss in specific areas dont exist. your body has a genetic predisposition in regards to where it allocates fat. eat a bit healthier, eat a bit less, exercise regularly and your body will do its best with what you give it, every day
The truth is that you can’t outrun a shitty diet.
Hunger is the feeling of fat leaving the body.
Honestly, this helps motivate my weight loss. When you’re hungry you know you’re doing something right.
Thanks! Simple things like this are what helped me a lot. Another was the fact that humans use most of their calories maintaining body temperature. So while you do burn more calories while exercising in warm weather, staying cold will cause higher continuous calorie burn.
So the secret to weight loss is to be cold and hungry, and to supplement this with forced labor. Using these methods I was able to get into the best shape of my life.
I’m not saying that you have a problem, but I will point out that this sounds like the kind of thinking that can lead to eating disorders.
It’s possible to eat less and not always feel hungry. It’s just not easy. Turning hunger into a “good” thing isn’t actually a healthy approach to dieting.
Yes and no. There are certain things you can do on the margin, such as eating more satiating foods, but ultimately you will likely feel hunger pangs when you are eating below your caloric maintenance.
I don’t mean to say that one should always feel hungry, regardless of what they are eating.
Best piece of advice I ever got for losing weight was “make friends with hunger”.
I’m not agym.go-er or a trainer… aerobic workouts. I lost 30kg over 12months just by walking 10000 purposeful steps a day and doing 2 rounds of interval training (HIIT) a night. Once my fitness came back/got some fitness, I started introducing weights… and more importantly, I watched what I ate. Specifically, i stopped all sometimes foods and stopped eating bread. This worked for me. But you can’t go from little to no exercise tomall the exercise. Work up to it
