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Started By
Message
Help me lose 10-15 pounds
Posted on 2/28/24 at 8:04 pm
Posted on 2/28/24 at 8:04 pm
Every lent I give up alcohol and eat healthy for the most part. Also I’ll add in a little excercise whether that’ll be jogging on treadmill or very basic lifting weights.
Thing is, I know nothing about trying to lose weight besides eating less and moving around more.
I’m 43 years old, 5’4” around 165 pounds currently. Would love to get and stay around 150.
Any help is appreciated. Thanks
Thing is, I know nothing about trying to lose weight besides eating less and moving around more.
I’m 43 years old, 5’4” around 165 pounds currently. Would love to get and stay around 150.
Any help is appreciated. Thanks
15
Posted on 2/28/24 at 8:13 pm to WillFerrellisking
Diet is the biggest factor. No liquid calories. Only water and maybe a protein shake.
Start planning meals so you are consistently eating good foods with consistent portions sizes.
You need to be in a deficit to lose weight so figure out what you normally eat during a day and reduce that by 500-1000 calories. Adjust up or down from there over the weeks if you are losing weight or not.
Try to hit a protein goal everyday. Say 100-120g of protein a day. Eat some carbs with your protein. Try to limit the amount of fats you eat because that is the most caloric macronutrient. Balance all of this with your calorie goal.
Working out will build muscle. Find a simple program online that appeals to you. Preferably something with compound movements like squat, bench, deadlift, pull-ups, rows, overhead press. I would recommend Penandpaperstengthapp Grasshopper program.
Stick with it. I would do a minimum of 3 days a week lifting. But you could do up to 5.
Increasing your daily activity will also help. Just move around more. Get on your feet and get stuff done around your house. Get a step tracker and try to hit 8-10k steps a day. This extra movement will help increase your calorie burn and increase your deficit without adding too much stress on your body.
Start planning meals so you are consistently eating good foods with consistent portions sizes.
You need to be in a deficit to lose weight so figure out what you normally eat during a day and reduce that by 500-1000 calories. Adjust up or down from there over the weeks if you are losing weight or not.
Try to hit a protein goal everyday. Say 100-120g of protein a day. Eat some carbs with your protein. Try to limit the amount of fats you eat because that is the most caloric macronutrient. Balance all of this with your calorie goal.
Working out will build muscle. Find a simple program online that appeals to you. Preferably something with compound movements like squat, bench, deadlift, pull-ups, rows, overhead press. I would recommend Penandpaperstengthapp Grasshopper program.
Stick with it. I would do a minimum of 3 days a week lifting. But you could do up to 5.
Increasing your daily activity will also help. Just move around more. Get on your feet and get stuff done around your house. Get a step tracker and try to hit 8-10k steps a day. This extra movement will help increase your calorie burn and increase your deficit without adding too much stress on your body.
Posted on 2/28/24 at 8:15 pm to WillFerrellisking
Track your weight and calories daily to try to get a good grip on what your total daily energy expenditure is
777 will probably tell you to walk 10K steps which is a good start as well. I usually stay in the 7-10K range daily. Walking is an effective tool in the toolbox when it comes to losing fat.
Add in resistance training as well
777 will probably tell you to walk 10K steps which is a good start as well. I usually stay in the 7-10K range daily. Walking is an effective tool in the toolbox when it comes to losing fat.
Add in resistance training as well
Posted on 2/28/24 at 8:15 pm to WillFerrellisking
1-2 pound per week is good weight loss progress. You’ll be at your target in 3-4 months if you are consistent.
Posted on 2/28/24 at 8:27 pm to WillFerrellisking
I lift damn near every day, but I also compete against my Garmin watch. I get my steps every day, instead of getting a ride back to the truck, I’ll walk that 1/4 mile. I’m up to about 19,000 steps a day, and when I get that check mark, it’s feels like a small victory.
Posted on 2/28/24 at 8:56 pm to WillFerrellisking
1) Diet is the #1 thing for weight loss. Based on your current weight and goal weight, you probably want to program a diet at around 1,500 cals per day w/ 120g of protein (representing 480 of the 1,500 cals). Remaining cals can be split between carbs and fat. Definitely meal prep (keep it simple) and utilize a food scale and tracking app like MyFitnessPal.
2) As others have stated, get 3-4 strength training sessions in per week and 10K daily steps. You also may want to work in 2-3 zone 2 cardio sessions as well; I've found this helps bust thru plateaus. An easy zone 2 workout - the "12-3-30" treadmill workout (12 incline, 3 MPH for 30 mins). You may need to start around a 7 or 8 incline and steadily work your way up, but that should keep your heart rate in that 125-140 bpm range. And the zone 2 workout can count toward your daily steps.
2) As others have stated, get 3-4 strength training sessions in per week and 10K daily steps. You also may want to work in 2-3 zone 2 cardio sessions as well; I've found this helps bust thru plateaus. An easy zone 2 workout - the "12-3-30" treadmill workout (12 incline, 3 MPH for 30 mins). You may need to start around a 7 or 8 incline and steadily work your way up, but that should keep your heart rate in that 125-140 bpm range. And the zone 2 workout can count toward your daily steps.
Posted on 2/28/24 at 9:04 pm to WillFerrellisking
Make a couple of changes initially and add more heavy hitting changes as you get some momentum. Start getting in a 30 min walk in the morning. Cut out one thing like any liquid calories
Posted on 2/29/24 at 5:24 am to WillFerrellisking
It all starts with food.
You can’t make correct decisions without all the facts so you need more facts.
Facts: start tracking every calorie you eat or drink. After four days, reassess.
You can’t make correct decisions without all the facts so you need more facts.
Facts: start tracking every calorie you eat or drink. After four days, reassess.
Posted on 2/29/24 at 7:24 am to WillFerrellisking
lift weights progressively 2x per week
walk- start at 5k and work up to 10k steps per day over time
priortize protein in the diet and eat in a deficit
the only science is consistency and the star of the show is protein. follow that and you will see results.
walk- start at 5k and work up to 10k steps per day over time
priortize protein in the diet and eat in a deficit
the only science is consistency and the star of the show is protein. follow that and you will see results.
Posted on 2/29/24 at 7:45 am to WillFerrellisking
Track your calories to establish baseline for maintenance (can start with a TDEE calculator) then subtract as needed probably ~300-500 deficit daily. This can take some time to figure out
Eat high protein diet 1g/goal body weight - this will keep you full
Lift weights at least 3x per week, favor progressive compound movements
Walk every day
Make it a lifetime commitment - doing it just for Lent every year will get you nowhere
Eat high protein diet 1g/goal body weight - this will keep you full
Lift weights at least 3x per week, favor progressive compound movements
Walk every day
Make it a lifetime commitment - doing it just for Lent every year will get you nowhere
This post was edited on 2/29/24 at 7:46 am
Posted on 2/29/24 at 8:24 am to WillFerrellisking
Thanks gang for the replies! I do well until late winter when I’m always at my hunting camp eating junk and fast food constantly.
I really only drink water and I’m not a coffee drinker at all.
Really appreciate the help/motivation!
I really only drink water and I’m not a coffee drinker at all.
Really appreciate the help/motivation!
Posted on 2/29/24 at 9:48 am to WillFerrellisking
Can't outrun a bad diet. Just taking a whole month tracking with My Fitness Pal will open you eyes to a lot of the empty calories you are consuming. For instance I eat a lot of salad. But you can easily turn a healthy 300-400 calorie salad into 800-900 calories. Lean protein, lots of greens and veggies, and a low calorie salad dressing and you can have a super filling 300-400 calorie meal. Drown the salad in a calorie dense dressing and a big helping of cheese and you've easily added 200-300 calories that won't do much to make you feel full. Use two dipping cups of Polynesian sauce with your chic fila? You've added 220 calories to your meal just like that. Big dollop of mayo on your sandwich?
100+ calories. That 100 calories can be used more efficiently somewhere else as a snack to keep you from feeling hungry later. My fitness Pal will open you eyes to all the little things you add to you meal that can really inflate the calories.
For me my lifestyle change was skipping breakfast. No calories until noon. I realized if I ate breakfast I would get hungry at noon. If I skipped breakfast I could be hungry at the beginning of the morning then it goes away once I start working and I get hungry again at noon. Black coffee is all I take before lunch now. Sometimes if I'm really busy I won't get hungry until well past 1.
Next part of my lifestyle change was to eat as few calories as possible during the middle of the day. I can make a big salad or low calorie high fiber wrap for about 300 calories. After that I tend to "graze" on light ~100 calories snacks until dinner. Small handfull of nuts. A yogurt (Oikos Triple Zero are my favorites). Protein bar (sort of like a desert/snack for the sweet tooth, 90 calorie Protein One or the Pure Protein bars when they are BOGO at Publix). Usually I can make it to dinner with about 800-1000 calories remaining in my budget. You can eat a damned fine meal for that many calories so I never have to subject my family to "diet" meals. I can pretty much eat anything with portion control with that many calories. So it never feels like I'm really "dieting" because I eat whatever at dinner. If I need to lose a few pounds I will be mindful of portions and calories at dinner. But I can eat 1200-1400 calories at dinner and maintain my weight since I kept it low cal most of the day.
100+ calories. That 100 calories can be used more efficiently somewhere else as a snack to keep you from feeling hungry later. My fitness Pal will open you eyes to all the little things you add to you meal that can really inflate the calories.
For me my lifestyle change was skipping breakfast. No calories until noon. I realized if I ate breakfast I would get hungry at noon. If I skipped breakfast I could be hungry at the beginning of the morning then it goes away once I start working and I get hungry again at noon. Black coffee is all I take before lunch now. Sometimes if I'm really busy I won't get hungry until well past 1.
Next part of my lifestyle change was to eat as few calories as possible during the middle of the day. I can make a big salad or low calorie high fiber wrap for about 300 calories. After that I tend to "graze" on light ~100 calories snacks until dinner. Small handfull of nuts. A yogurt (Oikos Triple Zero are my favorites). Protein bar (sort of like a desert/snack for the sweet tooth, 90 calorie Protein One or the Pure Protein bars when they are BOGO at Publix). Usually I can make it to dinner with about 800-1000 calories remaining in my budget. You can eat a damned fine meal for that many calories so I never have to subject my family to "diet" meals. I can pretty much eat anything with portion control with that many calories. So it never feels like I'm really "dieting" because I eat whatever at dinner. If I need to lose a few pounds I will be mindful of portions and calories at dinner. But I can eat 1200-1400 calories at dinner and maintain my weight since I kept it low cal most of the day.
Posted on 2/29/24 at 5:33 pm to WillFerrellisking
I have to lose about 30 pounds. I started on Ozempic this past weekend. It definitely cuts down intake. I’ve lost 1.5 pounds so it’s too early to tell, but I can’t imagine it doesn’t work.
Posted on 3/2/24 at 9:57 am to WillFerrellisking
OMAD + walking more + 3/4 gallon of water is working well for me, down 10 pounds this year. I’m not strict OMAD, have coffee creamer and sometimes a low cal protein shake if needed.
What I love about it is that I don’t feel like I’m missing out on anything, still eat basically whatever I want for the one meal.
Whatever you do, don’t expect to lose it all in 1 or 2 months. That’s a recipe for disaster and can discourage you. If you have a bad day(you will at some point) make sure you crush it the next day and get right back at it. One bad day won’t kill you but stringing them together will.
Good luck baw.
What I love about it is that I don’t feel like I’m missing out on anything, still eat basically whatever I want for the one meal.
Whatever you do, don’t expect to lose it all in 1 or 2 months. That’s a recipe for disaster and can discourage you. If you have a bad day(you will at some point) make sure you crush it the next day and get right back at it. One bad day won’t kill you but stringing them together will.
Good luck baw.
Posted on 3/4/24 at 1:18 pm to WillFerrellisking
Here is how I lost 15-17 in the last 6 months. It has worked for me. Will not agree with what everyone else is telling you but this is exactly what I have done
supplement - 9mg Boron daily and a daily vitamin
Cut out almost entirely all beer and alcohol. Have had beer two days since mid October. Couple of days with a mixed drink. All cravings are now gone.
I do not track macros or calories. I now eat slowly and take my time. Almost every day I eat oatmeal, a protein bar or two for snacks when I start getting hungry, a protein based light lunch, a protein based light dinner, soup or yogurt/cottage cheese and fruit around 8pm. Wraps with protein in them are very easy to keep around and you can fill it up and get full
I drink at least 10 glasses of water a day.
Cut out virtually all junk food by self control first and then I have found that small drinks like lemonade or sparkling ice that have some sweet but no calories control my sugar cravings. In the evening pour it over ice in a cup with some lime or lemon and it is also similar to having a cocktail
I try to take at least one 30 minute walk a day
I try to do some form of resistance work most days
I try to ride an exercise bike or my bike when i get a chance.
I have no idea what may macros or calories are but they are probably pretty reasonable. My bloodwork is good I need to eat more green vegetables but i take a vitamin to make sure i get the proper nutrients. Counting macros and steps never worked for me. Just lifting does not work at my age. It is a slow process but once the cravings are gone you have it beat and it will come off.
supplement - 9mg Boron daily and a daily vitamin
Cut out almost entirely all beer and alcohol. Have had beer two days since mid October. Couple of days with a mixed drink. All cravings are now gone.
I do not track macros or calories. I now eat slowly and take my time. Almost every day I eat oatmeal, a protein bar or two for snacks when I start getting hungry, a protein based light lunch, a protein based light dinner, soup or yogurt/cottage cheese and fruit around 8pm. Wraps with protein in them are very easy to keep around and you can fill it up and get full
I drink at least 10 glasses of water a day.
Cut out virtually all junk food by self control first and then I have found that small drinks like lemonade or sparkling ice that have some sweet but no calories control my sugar cravings. In the evening pour it over ice in a cup with some lime or lemon and it is also similar to having a cocktail
I try to take at least one 30 minute walk a day
I try to do some form of resistance work most days
I try to ride an exercise bike or my bike when i get a chance.
I have no idea what may macros or calories are but they are probably pretty reasonable. My bloodwork is good I need to eat more green vegetables but i take a vitamin to make sure i get the proper nutrients. Counting macros and steps never worked for me. Just lifting does not work at my age. It is a slow process but once the cravings are gone you have it beat and it will come off.
This post was edited on 3/4/24 at 1:21 pm
Posted on 3/5/24 at 12:42 pm to WillFerrellisking
Cut out whatever else you are drinking and go with just water.
Count calories. You will lose 10lbs easy.
Count calories. You will lose 10lbs easy.
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