Lose weight starting TODAY!!

[RetireOrDieTrying]

For example, visible abs and visible veining aren’t attainable for most of us. We normal people should aim for a weight that seems to be the right one for our specific bodies, NOT a weight that looks good in a magazine.

Nor, typically, would I characterize those physiques as a good barometer of "healthy." When I see someone who's cut like that I think "dehydrated" and "poor body fat percentage."

Those are the health reasons. Subjectively, the "cut" look in others doesn't really move my needle. I say that without any disrespect toward those who DO like or aspire to it, and I definitely acknowledge the discipline to achieve it. It's just simply not my cup o' tea, especially when manifest in the XX chromosome contingent. (shrug)

[AJDZee]

After spending the last 5 weeks with no weight loss, todays weigh-in looks like I've started momentum again - down another 2lbs.

Honestly, after losing 15lbs in 2 months I think it was probably good to just maintain and hold for a few weeks.
Plus in this time I've added some really good high-protein breakfast recipes that should keep me going to push on to finish my goal.

Weight Progress:
Jan 1: 200lbs (ish)
July 1: 195lbs
Sept 1: 180lbs
Today: 178lbs

[DeniseNJ]

Oh god, I'm so fat.  I meant to lose 10 pounds but I accidentally gained ten pounds instead.  I was down to 143, but now I'm 153.  For context, I'm a 5'4" 53 yr old female, very sedentary.

So back to the drawing board.  I'm reading and rereading this thread for inspiration and tips.  And writing down everything I eat and calories in my Little Fat Book--that's a little book I use to track progress.

I just noticed I started this thread almost 3 yrs ago.  I was 173 at the time.  Went down to 143.  Now back up ten.  Not too bad but still not active at all. I think I'm more sedentary than ever, if that's possible.  I'm stiff and sore and really need to move around.  I don't think I've made a lot of progress in 3 yrs.  I mean I've kept 20 pounds off but not the least bit fit.  I'm going to work on that.  Taking walks and such.  Ugh.

[mm1970]

Oh god, I'm so fat.  I meant to lose 10 pounds but I accidentally gained ten pounds instead.  I was down to 143, but now I'm 153.  For context, I'm a 5'4" 53 yr old female, very sedentary.

So back to the drawing board.  I'm reading and rereading this thread for inspiration and tips.  And writing down everything I eat and calories in my Little Fat Book--that's a little book I use to track progress.

I just noticed I started this thread almost 3 yrs ago.  I was 173 at the time.  Went down to 143.  Now back up ten.  Not too bad but still not active at all. I think I'm more sedentary than ever, if that's possible.  I'm stiff and sore and really need to move around.  I don't think I've made a lot of progress in 3 yrs.  I mean I've kept 20 pounds off but not the least bit fit.  I'm going to work on that.  Taking walks and such.  Ugh.

I think exercise will hopefully make you feel better.

If it makes you feel better, I'm 5'3" and 54 and 160-something.  About 163?  I dunno, haven't been on the scale in a couple of weeks.

Exercise sucks for weight loss, but it's good for maintenance.

[Morning Glory]

Oh god, I'm so fat.  I meant to lose 10 pounds but I accidentally gained ten pounds instead.  I was down to 143, but now I'm 153.  For context, I'm a 5'4" 53 yr old female, very sedentary.

So back to the drawing board.  I'm reading and rereading this thread for inspiration and tips.  And writing down everything I eat and calories in my Little Fat Book--that's a little book I use to track progress.

I just noticed I started this thread almost 3 yrs ago.  I was 173 at the time.  Went down to 143.  Now back up ten.  Not too bad but still not active at all. I think I'm more sedentary than ever, if that's possible.  I'm stiff and sore and really need to move around.  I don't think I've made a lot of progress in 3 yrs.  I mean I've kept 20 pounds off but not the least bit fit.  I'm going to work on that.  Taking walks and such.  Ugh.

I think exercise will hopefully make you feel better.

If it makes you feel better, I'm 5'3" and 54 and 160-something.  About 163?  I dunno, haven't been on the scale in a couple of weeks.

Exercise sucks for weight loss, but it's good for maintenance.

I concur.  I really stepped up my exercise almost a year ago and can really see gains in strength,  coordination,  muscle tone, reduced aches and pains, etc. My weight is... exactly the same.

[wenchsenior]

Oh god, I'm so fat.  I meant to lose 10 pounds but I accidentally gained ten pounds instead.  I was down to 143, but now I'm 153.  For context, I'm a 5'4" 53 yr old female, very sedentary.

So back to the drawing board.  I'm reading and rereading this thread for inspiration and tips.  And writing down everything I eat and calories in my Little Fat Book--that's a little book I use to track progress.

I just noticed I started this thread almost 3 yrs ago.  I was 173 at the time.  Went down to 143.  Now back up ten.  Not too bad but still not active at all. I think I'm more sedentary than ever, if that's possible.  I'm stiff and sore and really need to move around.  I don't think I've made a lot of progress in 3 yrs.  I mean I've kept 20 pounds off but not the least bit fit.  I'm going to work on that.  Taking walks and such.  Ugh.

I think exercise will hopefully make you feel better.

If it makes you feel better, I'm 5'3" and 54 and 160-something.  About 163?  I dunno, haven't been on the scale in a couple of weeks.

Exercise sucks for weight loss, but it's good for maintenance.

I concur.  I really stepped up my exercise almost a year ago and can really see gains in strength,  coordination,  muscle tone, reduced aches and pains, etc. My weight is... exactly the same.

Yeah. I feel like shit if I don't exercise (I also feel pretty bad when I do exercise, but that's b/c of my rheumatological disorder, and it's worse if I don't).

It's sometimes good to kick start loss off a plateau, and it's great for maintenance, but the only time I've found it to be good for dropping weight on its own is when I do a lot of HIIT (like multiple hours per day), which isn't compatible with daily life most of the time. Or just a ton of moderate intensity cardio for even more hours per day... also not compatible with daily life usually.

The problem is that exercise doesn't burn that many calories, usually, compared with what a few bites of calorie-dense foods add.

[StarBright]

Haven't checked in on this thread in over year. Peri-menopause is kicking my butt. Weight unchanged and still 10-15 pounds over where I'd like to be. Averaging 15k steps a day right now and averaging 1200-1500 calories. So tired of counting everything!

Dr said don't even try to lose weight, just try not to gain because everything about Peri fights the weight loss.

Boo!

I may try No S since everyone else seems to be having good luck with it. Also need to find time to fit in strength and core training, but life is still not in a place that makes that easy. Kids and work suck up all waking hours. Good news is that oldest kid is a mere three years from driving!

[Zamboni]

I'm read a couple of great books lately about this. One that I thought really hit the nail on the head is Why you are Fat and what to do about it by Gary Taubes.

The one I'm am currently reading is called Magic Pill by Johann Hari. An very well balanced interview with the author is here:
https://www.youtube.com/watch?v=0YMnHNIuK3M&t=23s

All of this came together for me to recognize the extreme role that two things play in our weight lives:
1. the hormonal regulation of fat and
2. sugar and other refined carbohydrates

Anyway, for those of us in the northern hemisphere, I hope we can all at least maintain, not gain, during the winter holidays.

[wenchsenior]

Haven't checked in on this thread in over year. Peri-menopause is kicking my butt. Weight unchanged and still 10-15 pounds over where I'd like to be. Averaging 15k steps a day right now and averaging 1200-1500 calories. So tired of counting everything!

Dr said don't even try to lose weight, just try not to gain because everything about Peri fights the weight loss.

Boo!

I may try No S since everyone else seems to be having good luck with it. Also need to find time to fit in strength and core training, but life is still not in a place that makes that easy. Kids and work suck up all waking hours. Good news is that oldest kid is a mere three years from driving!

I'm fully menopausal now and (so far) I've shown no tendency to gain. But yeah, loss is somewhat harder for sure.

[Fru-Gal]

2 new studies out (sorry no links at the moment)

1) tracking cohort weight gain increasing with access to high speed Internet. I 100% believe the reduction of NEAT is what caused my weight gain (along with overeating), not menopause

2) concerns over accelerated muscle, specifically heart muscle, loss in people using GLP1/Ozempic (faster loss than would normally occur with fast weight loss)

[obstinate]

... so I basically started back from 200 on saturday. Will post progress in a few weeks.

Was down to 191 on Tuesday. Now, I am on a trip to the UK, so we will have to see how much it sets me back. But good progress so far.

[clarkfan1979]

Oh god, I'm so fat.  I meant to lose 10 pounds but I accidentally gained ten pounds instead.  I was down to 143, but now I'm 153.  For context, I'm a 5'4" 53 yr old female, very sedentary.

So back to the drawing board.  I'm reading and rereading this thread for inspiration and tips.  And writing down everything I eat and calories in my Little Fat Book--that's a little book I use to track progress.

I just noticed I started this thread almost 3 yrs ago.  I was 173 at the time.  Went down to 143.  Now back up ten.  Not too bad but still not active at all. I think I'm more sedentary than ever, if that's possible.  I'm stiff and sore and really need to move around.  I don't think I've made a lot of progress in 3 yrs.  I mean I've kept 20 pounds off but not the least bit fit.  I'm going to work on that.  Taking walks and such.  Ugh.

I think exercise will hopefully make you feel better.

If it makes you feel better, I'm 5'3" and 54 and 160-something.  About 163?  I dunno, haven't been on the scale in a couple of weeks.

Exercise sucks for weight loss, but it's good for maintenance.

I concur.  I really stepped up my exercise almost a year ago and can really see gains in strength,  coordination,  muscle tone, reduced aches and pains, etc. My weight is... exactly the same.

I gained 20 pounds during COVID-19. I went from 212 to 232. Much less active.

I started doing intense cardio March 2023 to September 2024. Very good cardiovascular health, but no weight loss. In October 2024, I started replacing my intense running with mellow walking and I'm down 7 pounds at 225. I eat less after a walk and I'm more active the rest of the day. My intense running spiked my hunger and I couched it the rest of the day after a hard workout.

[wenchsenior]

Oh god, I'm so fat.  I meant to lose 10 pounds but I accidentally gained ten pounds instead.  I was down to 143, but now I'm 153.  For context, I'm a 5'4" 53 yr old female, very sedentary.

So back to the drawing board.  I'm reading and rereading this thread for inspiration and tips.  And writing down everything I eat and calories in my Little Fat Book--that's a little book I use to track progress.

I just noticed I started this thread almost 3 yrs ago.  I was 173 at the time.  Went down to 143.  Now back up ten.  Not too bad but still not active at all. I think I'm more sedentary than ever, if that's possible.  I'm stiff and sore and really need to move around.  I don't think I've made a lot of progress in 3 yrs.  I mean I've kept 20 pounds off but not the least bit fit.  I'm going to work on that.  Taking walks and such.  Ugh.

I think exercise will hopefully make you feel better.

If it makes you feel better, I'm 5'3" and 54 and 160-something.  About 163?  I dunno, haven't been on the scale in a couple of weeks.

Exercise sucks for weight loss, but it's good for maintenance.

I concur.  I really stepped up my exercise almost a year ago and can really see gains in strength,  coordination,  muscle tone, reduced aches and pains, etc. My weight is... exactly the same.

I gained 20 pounds during COVID-19. I went from 212 to 232. Much less active.

I started doing intense cardio March 2023 to September 2024. Very good cardiovascular health, but no weight loss. In October 2024, I started replacing my intense running with mellow walking and I'm down 7 pounds at 225. I eat less after a walk and I'm more active the rest of the day. My intense running spiked my hunger and I couched it the rest of the day after a hard workout.

Yeah, I do have to watch that rebound hunger if I do hard swim workouts. Mellower swims I don't get it.

[Runrooster]

Exercising is great for your health, but I find I can't out train a bad diet.
My daily diet's not awful, I eat a lot of fruits and veg, proteins, whole grains.  I cook, and I never pay to eat out.  But it's too much.
I'm female, 5'1", so I should weigh around 120.  My caloric requirements are about 1200+exercise/day.
My brother, 5'8" weighs 230 so his maintenance calories are 2300.  Almost double mine. 
I read that all adults generally have the same size stomach, so if I'm eating to satiation most of the time it will be too many calories.

I'm thinking I have food addiction.
Every emotion is food, and I put too much emphasis on variety and novelty.
Every free food that shows up at work, I have to have.  It's rare for me to say "no, thank you" because it's new, it's fresh. I didn't make it.
If a lunch is being offered, I skip breakfast and eat extra at lunch, instead of eating a balanced amount both times.

I'm trying to change. After all, eating takes maybe 10 minutes and then it's gone. 
If I'm eating for hunger, I eat healthy things. 
If I'm eating for taste, I eat a small amount (50 calories worth), savor it, and stop.
I'm trying not to order the greasiest, heaviest menu item when I do eat out.

[Fru-Gal]

I recommend looking into petite fitness or petite weight loss on Reddit. I learned a lot about that recently,. It’s much harder for small women to lose weight. Eating 1200 cal a day is for most people a recipe for disaster. Even small women.

Also, I wouldn’t be too hard on yourself about saying you have a food addiction. I’m about your size and I definitely would eat anything that’s free lol. And I eat a lot as well! Having said that I know I don’t have a food addiction.

It’s about setting up yourself for success as much as possible. It’s hardwired into us as humans to choose calorie dense savory foods so when they are presented to us frequently, we are going to indulge. Even my incredibly fit gym trainer, a pro bodybuilder, has trigger foods. It’s definitely helpful to know that there are certain foods that if you eat one bite, you’re gonna be eating all of it. For me it’s fresh baked bread lol.

[wenchsenior]

Exercising is great for your health, but I find I can't out train a bad diet.
My daily diet's not awful, I eat a lot of fruits and veg, proteins, whole grains.  I cook, and I never pay to eat out.  But it's too much.
I'm female, 5'1", so I should weigh around 120.  My caloric requirements are about 1200+exercise/day.
My brother, 5'8" weighs 230 so his maintenance calories are 2300.  Almost double mine. 
I read that all adults generally have the same size stomach, so if I'm eating to satiation most of the time it will be too many calories.

I'm thinking I have food addiction.
Every emotion is food, and I put too much emphasis on variety and novelty.
Every free food that shows up at work, I have to have.  It's rare for me to say "no, thank you" because it's new, it's fresh. I didn't make it.
If a lunch is being offered, I skip breakfast and eat extra at lunch, instead of eating a balanced amount both times.

I'm trying to change. After all, eating takes maybe 10 minutes and then it's gone. 
If I'm eating for hunger, I eat healthy things. 
If I'm eating for taste, I eat a small amount (50 calories worth), savor it, and stop.
I'm trying not to order the greasiest, heaviest menu item when I do eat out.

I definitely think that since I don't have any major drive toward the bolded, it makes it much easier to maintain a healthy weight. I absolutely did have those issues when I was younger, though... food dominated my thoughts much more back then and I ate much more impulsively. I feel you.

[Runrooster]

I recommend looking into petite fitness or petite weight loss on Reddit. I learned a lot about that recently,. It’s much harder for small women to lose weight. Eating 1200 cal a day is for most people a recipe for disaster. Even small women.

Also, I wouldn’t be too hard on yourself about saying you have a food addiction. I’m about your size and I definitely would eat anything that’s free lol. And I eat a lot as well! Having said that I know I don’t have a food addiction.

It’s about setting up yourself for success as much as possible. It’s hardwired into us as humans to choose calorie dense savory foods so when they are presented to us frequently, we are going to indulge. Even my incredibly fit gym trainer, a pro bodybuilder, has trigger foods. It’s definitely helpful to know that there are certain foods that if you eat one bite, you’re gonna be eating all of it. For me it’s fresh baked bread lol.

I agree that having a single trigger food does not make an addiction.  Especially with something you encounter rarely - unless you work in a bakery.

For me, yes fresh baked bread smells great, but even when my parents were making it at home, I could have one piece or even none.  I regularly make a sourdough steamed dumpling which I'll eat extra the first day, but you know it's pretty good after 3-4 days too.  I like toasted bread.  Or you know, anything freshly made. Tom Yum soup, green curry chicken, salad the day I make it, strawberries fresh from the store.  Oh, better than bread is melted cheese, or combine the two in pizza.  My biggest trigger food is fried - there's a restaurant that makes french fries with seasoning and feta cheese - or melty casseroles.

Wenchsenior described it as food impulsivity.  I was thinner when my life was happier, when I had non-food hobbies.  Food as comfort, food when I'm stuck on something, food to celebrate, food to entertain.  It may have been in this thread that someone said healthy food tastes as good as unhealthy food.  I don't think that's true, but healthy food tastes good enough.  That's what I'm trying to remember.

[Fru-Gal]

If it appeared I was minimizing your struggle, it was not my intention. Eating disorders are difficult and I hope you find strategies that work for you.

[StarBright]

Over the years I have learned that I do better with small weight loss and maintaining if I treat it like major weightloss. I need a game and a challenge.

And I need to switch up the challenge every six-nine months or so or I get bored.

I just paid for 10 months of Weight Watchers. Still trying to lose the same 10-15 pounds :)

The upside to tracking things on an app is that I can show my doc the tracking when they say suggest I try to eat a little healthier and exercise. I really do love apps.

New job is very physical and I did great with my eating over the holidays, so I'm in a good place for the start of 2025.

[Fru-Gal]

And I need to switch up the challenge every six-nine months or so or I get bored.

Oh yeah, I have to constantly change the game to stay engaged.

[wenchsenior]

Ugh, thank goodness holiday 'week' is over. Between less consistent eating, no exercise except for my daily walk, and much more booze than usual (I typically only have a few drinks per year), I'm feeling rather gross. Thankfully, scale hasn't moved but it will soon if I don't refocus.

[HPstache]

I'd like to start in a little late here!  I'm a 5'11" male who currently weighs 196.8 .  I feel fat and would like to take the new year to start losing weight again.  My goal is 178lbs by April... that would put me sub-25 BMI.  I've had pretty good success with losing weight in the past using a intermittent fasting routine wherein I go from 8PM to Noon with only drinking water/black coffee.  I'd like to also do some form of exercise at least 5 days per week... I enjoy softball & pickleball, I can do running but sort of hate the boring/non-competitiveness of it.  Another big part of losing weight for me will be to reduce alcohol consumption... honestly it would even be a huge improvement to get to a least 3-4 nights/wk without any alcohol.  I'll check in on Fridays, so here we go!

1/3/2025 - 196.8 lbs

[RetireOrDieTrying]

Ugh, thank goodness holiday 'week' is over.

Gawd, yes. More like holiday SEASON. Weeks of family get-togethers, business, civic, charitable and personal parties, and so forth have made it a booger to balance out my caloric intake. In some cases, I was able to find fresh fruit and veggies, plus lean meats, from which I selected, but in other cases, there was literally nothing I would normally choose, and so I simply had to select a reasonable portion size, and up my walking steps even more (in addition to my normal daily weight lifting).

Just because I'm healthy doesn't mean I feel the need to cram it down the throat of others, and man... there are DARNED FEW fit people in my orbit. If I'm eating with them, then I'm politely doing all kinds of figurative gymnastics to keep my fitness.

Your tribe absolutely can make it easier or more difficult.

[alsoknownasDean]

It's time to have another go at this one.

Currently 120.8kg. Aiming to get to about 90kg.

FWIW I'm a 40 year old male, just over 180cm tall.

Last time I went on such a journey was 2011 and I got to as low as 80kg at one point. By a few years later I'd regained most of it. Even when I was regularly bike commuting in 2016-19 I was still not light...I'd get home ravenous!

[AJDZee]

It's time to have another go at this one.

Currently 120.8kg. Aiming to get to about 90kg.

FWIW I'm a 40 year old male, just over 180cm tall.

Last time I went on such a journey was 2011 and I got to as low as 80kg at one point. By a few years later I'd regained most of it. Even when I was regularly bike commuting in 2016-19 I was still not light...I'd get home ravenous!

Good on you, 30kg is no joke best of luck!

I've recently lost 10kg in 3 months and will do my final 5kg now that we're past the holidays.

If I could give you 2 tips that's helped me...

#1. Track your calories in a food app (some people HATE doing this, and I get it, but honestly it's the #1 thing that will ensure you're successful. and be honest when tracking, obviously :) )

#2. Figure out what your vices are (we all have them) and come up with a plan for them. For me personally it's snacking between dinner and bedtime.
So I threw out all my unhealthy snacks, and in that window of time I would:

- go for a walk so I was out of the house, or do some chores
- drink flavoured bubbly water
- decaf tea
- small bowl of popcorn with no butter

Essentially zero or low calories stuff so my mind still thought I was consuming something.

[Runrooster]

Ugh, I just had a terrible eating day.  We're in the middle of the first big blizzard in years, the heating system is not keeping up with the cold so the house is about 68, and my parents decided to shut off the water to prevent the pipes from freezing.  I'm terrified the power will go out, as my aged parents will not survive with no heat.  If the streets get plowed and our driveway by our neighbor (it's too long to do by shovel), I can drive them to my brother's house to warm up.
On top of it all, I worked from home, no snow day, and I had the upteenth frustrating encounter from my coworker who genuinely thinks he's the most helpful person ever.

I've been dieting for about 3 weeks, down 4 pounds. I started each meal okay but then I devolved into eating 2 bagels and a cookie.  I ate cherries and an omelet for breakfast, salad with ham for lunch, then the bagels, then cabbage for dinner, then the cookie.  I also drank 5 cups of tea, caffeinated and herbal. I wouldn't call it a binge, but it's more than maintenance compared to my running deficit.  I'm full, something I haven't felt in 3 weeks, but woah I want this to stop.

[wenchsenior]

Ugh, I just had a terrible eating day.  We're in the middle of the first big blizzard in years, the heating system is not keeping up with the cold so the house is about 68, and my parents decided to shut off the water to prevent the pipes from freezing.  I'm terrified the power will go out, as my aged parents will not survive with no heat.  If the streets get plowed and our driveway by our neighbor (it's too long to do by shovel), I can drive them to my brother's house to warm up.
On top of it all, I worked from home, no snow day, and I had the upteenth frustrating encounter from my coworker who genuinely thinks he's the most helpful person ever.

I've been dieting for about 3 weeks, down 4 pounds. I started each meal okay but then I devolved into eating 2 bagels and a cookie.  I ate cherries and an omelet for breakfast, salad with ham for lunch, then the bagels, then cabbage for dinner, then the cookie.  I also drank 5 cups of tea, caffeinated and herbal. I wouldn't call it a binge, but it's more than maintenance compared to my running deficit.  I'm full, something I haven't felt in 3 weeks, but woah I want this to stop.

Nothing like some stress-eating of unhealthy starches LOL. Been there.

[mm1970]

#2. Figure out what your vices are (we all have them) and come up with a plan for them. For me personally it's snacking between dinner and bedtime.
So I threw out all my unhealthy snacks, and in that window of time I would:

- go for a walk so I was out of the house, or do some chores
- drink flavoured bubbly water
- decaf tea
- small bowl of popcorn with no butter

Essentially zero or low calories stuff so my mind still thought I was consuming something.

These are really good tips.  I need to get more walks in.  Last night, I walked in place during my TV show to get to 10k.   I also try to take lunch walks, but maaannnn some days work meeting schedules are so shitty.

[HPstache]

I'd like to start in a little late here!  I'm a 5'11" male who currently weighs 196.8 .  I feel fat and would like to take the new year to start losing weight again.  My goal is 178lbs by April... that would put me sub-25 BMI.  I've had pretty good success with losing weight in the past using a intermittent fasting routine wherein I go from 8PM to Noon with only drinking water/black coffee.  I'd like to also do some form of exercise at least 5 days per week... I enjoy softball & pickleball, I can do running but sort of hate the boring/non-competitiveness of it.  Another big part of losing weight for me will be to reduce alcohol consumption... honestly it would even be a huge improvement to get to a least 3-4 nights/wk without any alcohol.  I'll check in on Fridays, so here we go!

1/3/2025 - 196.8 lbs

1/10/2025 - 195.2 lbs

Checking in for my first time.  I usually experience better results my first week when I start this, but I'll take 1.6 lbs in the right direction!  Fasting has gone pretty good, I was tempted and ate a celebration donut at work one morning, however.  Alchohol consumption is notably down which is great for me too.  Can't wait to see where I'm at next week!

[Fru-Gal]

Great job 👏

[sonofsven]

I gained about ten pounds from August til now. I had surgery in August and wasn't able to move much for two months: that accounted for five pounds, and the holidays, specifically MIL's annual shortcake gift, accounted for the other five.
So I went from 167 to 177 lbs (6' M), and my pants are tight.
The plan: no more cookies and desserts! No more pizza!
I definitely have a sweet tooth and like to snack between meals, so I solved for that by making my own low sweetener granola and use that as my main snack, along with roasted nuts.
So this, and plain yogurt and fruit, became my treat/snack/dessert, and after a bit I stopped craving sugary treats. But when I have something like shortbread, it just reawakens my sugar cravings . So one is not enough to satisfy me, it just opens the floodgates.
Pizza is something I removed from my diet (among other things) due to bad GERD symptoms.
I got serious about my diet and was able to stop most of the heartburn after a few years without using PPI's (my Dr was surprised).
So lately I decided to treat myself a few times with pizza (Kirkland cauliflower crust 😋 ).
No more! Back to my strict diet; I'll see you next year, shortbread.
I do work out daily, but the only way I've ever been able to reduce weight is by cutting consumption.

[Dancin'Dog]

I've never had a weight problem but wanted to share something I recently discovered that I feel is making a big improvement in my health.  DW asked for a "vibration plate" for Xmas.  I'd never heard of them but was happy to get her something that she actually wanted, versus guessing & hoping I chose a good gift.


A vibration plate is a machine that you stand on while it vibrates.  The speed is adjustable from 1 to 99.  It obviously shakes your leg joints & muscles, but it also vibrates up through your chest.  Of course, the vibrations exercise your muscles & joints, but it does a lot more than that.  It increases the blood & oxygen circulation throughout your body, and it massages the digestive tract & lungs, improving BMs and lung function.  Balance control also gets a good workout.  It's a lot like riding a skateboard on a rough surface for 15-20 minutes.  It engages the hips, spine, and abs.  If used while kneeling, with your hands on the machine, it exercises your arms, shoulders, & upper back. 


I can feel my body getting stronger and healthier.  It's not grueling hard work, it doesn't deprive me of anything I enjoy, it isn't expensive, it's actually fun to use.  I'm feeling energized and more motivated.


It seems like it would be great for anyone who has gotten out of shape and needs to "jump start" their exercise routine.  The improved circulation benefits would be good for everyone.  (Note: there is a heart condition warning) 


Oh, and it's used by NASA! 

[Fru-Gal]

I've never had a weight problem but wanted to share something I recently discovered that I feel is making a big improvement in my health.  DW asked for a "vibration plate" for Xmas.  I'd never heard of them but was happy to get her something that she actually wanted, versus guessing & hoping I chose a good gift.


A vibration plate is a machine that you stand on while it vibrates.  The speed is adjustable from 1 to 99.  It obviously shakes your leg joints & muscles, but it also vibrates up through your chest.  Of course, the vibrations exercise your muscles & joints, but it does a lot more than that.  It increases the blood & oxygen circulation throughout your body, and it massages the digestive tract & lungs, improving BMs and lung function.  Balance control also gets a good workout.  It's a lot like riding a skateboard on a rough surface for 15-20 minutes.  It engages the hips, spine, and abs.  If used while kneeling, with your hands on the machine, it exercises your arms, shoulders, & upper back. 


I can feel my body getting stronger and healthier.  It's not grueling hard work, it doesn't deprive me of anything I enjoy, it isn't expensive, it's actually fun to use.  I'm feeling energized and more motivated.


It seems like it would be great for anyone who has gotten out of shape and needs to "jump start" their exercise routine.  The improved circulation benefits would be good for everyone.  (Note: there is a heart condition warning) 


Oh, and it's used by NASA!

Interesting, will look into it. I've also wanted to try rebounding.

[Fru-Gal]

On day 3 of tracking my food (which is what I resist the most). Walking 20k steps a day for 42 days so far. My weight went up over the holidays, but so did my eating, of course. I realized last night at the gym that while the 20k steps hadn't so far been a magical weight loss tool, it probably kept me from gaining a lot more, given how I was eating. We'll see how food-tracking for a week improves things.

[StarBright]

I've never had a weight problem but wanted to share something I recently discovered that I feel is making a big improvement in my health.  DW asked for a "vibration plate" for Xmas.  I'd never heard of them but was happy to get her something that she actually wanted, versus guessing & hoping I chose a good gift.


A vibration plate is a machine that you stand on while it vibrates.  The speed is adjustable from 1 to 99.  It obviously shakes your leg joints & muscles, but it also vibrates up through your chest.  Of course, the vibrations exercise your muscles & joints, but it does a lot more than that.  It increases the blood & oxygen circulation throughout your body, and it massages the digestive tract & lungs, improving BMs and lung function.  Balance control also gets a good workout.  It's a lot like riding a skateboard on a rough surface for 15-20 minutes.  It engages the hips, spine, and abs.  If used while kneeling, with your hands on the machine, it exercises your arms, shoulders, & upper back. 


I can feel my body getting stronger and healthier.  It's not grueling hard work, it doesn't deprive me of anything I enjoy, it isn't expensive, it's actually fun to use.  I'm feeling energized and more motivated.


It seems like it would be great for anyone who has gotten out of shape and needs to "jump start" their exercise routine.  The improved circulation benefits would be good for everyone.  (Note: there is a heart condition warning) 


Oh, and it's used by NASA!

Interesting, will look into it. I've also wanted to try rebounding.

Rebounding is so much fun! I keep one in my office and bounce whenever I have to listen to webinars.  My hip joints also feel better if I bounce a bit in the morning before I start my day (I have days where I hit 20k steps in my job).

[Just Joe]

Oh god, I'm so fat.  I meant to lose 10 pounds but I accidentally gained ten pounds instead.  I was down to 143, but now I'm 153.  For context, I'm a 5'4" 53 yr old female, very sedentary.

So back to the drawing board.  I'm reading and rereading this thread for inspiration and tips.  And writing down everything I eat and calories in my Little Fat Book--that's a little book I use to track progress.

I just noticed I started this thread almost 3 yrs ago.  I was 173 at the time.  Went down to 143.  Now back up ten.  Not too bad but still not active at all. I think I'm more sedentary than ever, if that's possible.  I'm stiff and sore and really need to move around.  I don't think I've made a lot of progress in 3 yrs.  I mean I've kept 20 pounds off but not the least bit fit.  I'm going to work on that.  Taking walks and such.  Ugh.

Did the same over the holidays. I was busy but not physically active. Actually did okay until the consequences arrived in January...

Hang in there @DeniseNJ

[jaysee]

I've been struggling with diet and fitness for the last 10 years (in my late 30s now, male, 5'8).

I had some success but nowhere near the results or consistency that I wanted. (Muscle and strength gains, but fluctuating body fat / weight.). I say "struggling", but if I'm honest, I wasn't as committed, consistent or disciplined as I should've been.

Only recently - literally the last 3 weeks - I think I finally hit on the magic combination and am beginning to make solid and stable progress.

Here's what seems to be working for me:

• Same exercise routine every day. No exceptions. Rain, hail or shine. Stoicism helps.
• At least 1 hour of walking per day, no ifs or buts. Quality, comfortable shoes and clothing.
• At least 20 minutes of calisthenics/body-weight per day. Push-ups, pull-ups, dips, etc.
• At least 5-15 minutes of deep-breathing meditation per day, to holistically relieve stress.
• Frequent movement. Standing desk at the office, taking the stairs, cleaning up around the home.
• Mediterranean diet. 50% vegetables/fruit, 25% protein, 25% wholegrains/legumes/nuts.
• Stable eating routines, so that there is never any question or doubt what my next meal will be.
• Fast until 2 PM, then low-calorie protein snacks at 2-hour intervals (salmon, tuna, etc), then main meal in the evening.
• No added sugar. Only natural sugar (e.g. fruits), stevia sweetened yogurt and 5-6 dates to sweeten my oatmeal.
• No sugary drinks. Only drink water, black coffee and tea. Mint tea to freshen up when I get an icky taste in my mouth.
• Calorie control, using simple measurements such as handfuls (e.g. 2 handfuls of pasta), quantities (e.g. 5 dates), tablespoons (e.g. 1 spoon of peanut butter). Routinised so that I prepare all my meals mechanically, like a robot. Consistency! Never ever cheat, never add too much or too little.
• Controlled, steady calorie deficit of 200 calories below the RDI (in my case, works out to ~2300 calories per day). No yo-yo dieting!
• Caffeine every day, 3-4 cups of black coffee, no additives.
• Zero alcohol or drugs and minimal supplements.
• Safety first. Avoid anything that could result in the slightest incapacitation, including skiing, extreme sports or even running.
• Active, engaging hobbies and interests. Lots of reading and thinking. Cultivating fascination in science, mathematics, history. Creative outlets like writing, coding and participating in forums such as this one.
• Drawing close to positive people and communities, such as this one. Avoiding pointless debates and conflicts.
• Inner peace and joy through positive psychology, philosophy, spirituality - Stoicism, Buddhism, Taoism, Sermon on the Mount, etc
• Persistence, persistence, persistence! Sometimes the victory only comes after a very long battle. For me, 10 years+.

With all of this, I'm finally beginning to make solid progress and beginning to see a 6-pack almost take form! Yes!!!!!

I wrote about it more in-depth here: https://conwy.co/articles/lose-weight

There are great benefits to being fitter/leaner:

• Better energy, mood, focus - I'm performing way better at my work
• Less aches and pains, e.g. my heel pain has almost totally vanished, back pain much diminished after doing appropriate back exercises
• Cost savings - eating less = spending less

My goal is to keep these habits going for the rest of my life, along with the frugality and financial independence. I will try to maintain all these activities into old age, for as long as I can.

I'm excited about the scientific progress being made, with things like ozempic. I hope one day everyone, or most people, can have comfortable healthy bodies.

[Fru-Gal]

I think you’ve got it. It’s ALL THE THINGS, usually. A lifestyle and an identity.

Those I’ve found most important in the last year for losing 15 lbs that had been hanging on for 7 years are:

Strength training (2-4 30-minute sessions a week)
Walking or increased daily NEAT (currently on nearly 60 days of 20k steps a day)
Food tracking/increased protein
Avoiding injury or extremes

[jaysee]

I think you’ve got it. It’s ALL THE THINGS, usually. A lifestyle and an identity.

Agree 100%, combination of approaches.

Those I’ve found most important in the last year for losing 15 lbs that had been hanging on for 7 years are:

Strength training (2-4 30-minute sessions a week)
Walking or increased daily NEAT (currently on nearly 60 days of 20k steps a day)
Food tracking/increased protein
Avoiding injury or extremes

Impressive work!

My strength sessions are 15 minutes x 7 days, maybe I'll try to increase them to 20 minutes.

Very much agree with avoiding injury or extremes. This is a long game.

Walking is great - I like to get out and see the world, neighbours, etc.

[Republic DC-9]

I’m new to this thread, just before Christmas I (attempted) to put on some jeans I wear regularly and they wouldn’t go on…I suspected shrinkage but bought a new scale battery and determined that I had become MUCH bigger.

So, with the desire to look and feel healthier especially as this may be my FIRE year, I got a ebook rental of “Eat Fat, Get Thin” by Dr. Mark Hyman (which sounded much like MMM’s own diet article) and am proceeding on that basis.  A lot of it is willpower “get a salad at a work dinner, not the fattiest thing you can find” and “don’t order the giant “appetizer box” along with the pizza.  I’m 50 in May and a 5’10” male, my 173.0 goal is based on my college weight when I had size 32” waist and weight lifted.

Seeing some progress is inspiring, and I swear I can see my face start to change vs. Christmas photos to a thinner look, and I can definitely feel less of a tubby tummy to try to stuff into my pants.  Just posting this makes me feel inspired to keep going….good luck everyone with your own challenges!


2025 Weight Loss Goal - 173.0 lbs by May


Dec 21 2024 - 208.6 lbs
Dec 23 2024 - 203.0 lbs
Jan 1 2025 - 200.3 lbs
Jan 5 2025 -199.8 lbs
Jan 18 2025 - 199.0 lbs
Jan 30 2025 - 193.4 lbs
Feb 2 2025 - 193.0 lbs