I’m struggling right now to lose the pandemic weight and and still putting on more. I’m worried for my health please would appreciate all advice I’m watching a ton of YouTube for tips and tricks

36 comments

  2. Figure out how many calories you have to eat to maintain your weight.. then eat 500 less than that. That’s a pound a week.

    Don’t fall for all the dieting shit out there. Limiting calories and getting enough protein is 90% of the equation.

    The other 10% is eating within those limits and choosing things that will keep your appetite at bay.

  3. It’s a super simple formula, most people just don’t want to hear it or follow it, and it’s just diet and exercise. Start small with workouts and build up from there, get into a routine and don’t let others break that for you. If you stay consistent and put in the work, you’ll get results, but it’s harder work than most people want to put in.

  4. I joined the army, 11b. We run every fucking day. Then work out on free time.

  5. Picked up a form of exercise that I enjoy and do it multiple times a week. I started going kayak fishing after work some days when I have time and on the weekends. I also completely cut sodas and super sugary drinks out of my life and I feel much better. I drink either water, body armor, tea or a couple Michelob Ultras in the evenings sometimes.

  6. This is what worked for me: Drink lots of water. Limit carbs. Eliminate sugar, salt, fat, and alcohol. Incorporate cardio and weight training. And ya, start off easy and work your way up.

  8. Effortless?

    Get rid of all carbs. So called carnivore lifestyle.

    People do it for years in a row, get their blood checked every year and everything is fine, not to say perfect!

    On it for 4 months now, feeling great, lost 80 pounds.
    Off the diabetes and bloodpressure pills.

    Bloodtests show fatty liver is recuperating

  9. I figured out how many calories I need in a day. I kick-started the water loss with 2 months of keto, then I ate one Twinkie instead of the box. I didn’t exercise either because I don’t get the workout buzz or whatever and I just end up being bored. If you can keep your calories in : calories out ratio in check then you’re fine

  10. Intermittent fasting and extended fasting worked really well for me. Fast results got me motivated and kept me going. Knowing I didn’t have to eat, and therefore didn’t have to make choices about what to eat, all day long was also helpful mentally.

  11. First, weight relates to food. Strength & endurance relate to fitness & training.
    After a small health scare in 2011, I lost over 90lbs in +/- 12 months.
    First thing I did (and most difficult) was to remove foods that I knew were bad for me completely. The fist to go was colas. I loved sugar loaded soft drinks!
    After this I found the app MyFitnessPal and started logging everything I ate and everything I did for exercise.
    Slowly, my exercise regime improved along with my eating habits. With that my weight dropped.
    I broke 200lbs just before Xmas 2011 and cried.
    Spring of 2012 I purchased shorts & pants with a 34” waist and cried. September 2013 I crossed the finish of my first marathon and cried!
    I wish you well on your journey.
    It will not be easy.
    But, it will be worth every drop of sweat and every tear.

  12. Got my hypothyroidism treated.

    Calorie density is important, anything over 250kcal/100g should be avoided it reduced, and replaced with 1.5x the volume of foods <250kcal/100g. You will need to eat more because you will be less satiated.

    Calorie counting of food, not so much to limit myself but to understand what is helping and what isn’t.

    Boiled, baked or steamed potatoes are your friend.

  13. 1.) Be realistic, it’s not all gonna come off overnight. 2.) Use proven dieting technique, none of this too good to be true Crap on TV. 3.) Get moving, try to get ok exercise 3-4 times a week.

  14. There’s no “tricks” to losing weight

    You have to actually want it to lose it

    It’s not easy

    You know what you can and cannot eat

    Getting your diet in check will be the hardest part so in the mean time Start moving more. Being stagnant is terrible for your physical and mental health.

    When you get the courage get a gym membership.

    lift weights. Lift a lot of weights.
    Find a beginner strength training program and stick with it until you don’t see any improvements (StrongLifts5x5 is a very good one).

    At the end of every weight session spend ten minutes pushing/pulling a weighted sled or perform farmers carry for your low impact cardio.

    I went from 270 to 245 in less than a year by lifting heavy weights.

  15. Get your hormone levels checked. I found out I had a pituitary tumor pumping hormones through my body and making me fat as hell.

  16. You can’t out-train a bad diet. You see YouTubers doing 10,000 calorie challenges frequently but how often do you see a ‘burning 10,000 calorie challenge’? You don’t because the amount of effort to burn that many calories is difficult to grasp. Burning off calories is so much harder than consuming them so remember how important it is to watch what you eat. Exercise is obviously very good for you and will assist with losing weight but it doesn’t mean that after a good workout you can then consume basically whatever you want.

  17. I was like 140 before university and over 250 when I graduated 🤣

    Then I single mindedly devoted myself to working out and running. I’d walk at first, couldn’t run for longer than 5 mins at first. I’d take long walks. I’d just chill out.

    So, I started at half hour at morning and half hour at the evening. Just walking.

    One thing you should always remember. Dedicate time to walking. It won’t do to walk to work and back if you’re carrying a bag or wearing anything but exercise clothes and shoes.

  18. I’m female but agree with the other commenter. I have lost weight since my 2020 weight gain by intermittent fasting. Google it! Best of luck.

  19. I dropped 30 lbs or so (185 to 155) over a period of half a year.
    I found walking and counting calories helpful.
    In fact while I was able to shed the first 10-15 pounds just with exercise and without too careful an eye on diet (just cut out sugar), I found that I had to count calories to get the last 15 pounds off.
    Lots of salad and vegetable soup. It helps to develop the habit of eating only until you are not hungry, never until actually ‘full’.

  20. No sugar and no processed grain products especially not bread. And alot of physical activity, lifting heavy weights is important to me, mostly for the hormonal benefit, keeps me motivated and mentally strong.

  21. Cut carbs, cut sugar, count calories. Get a digital scale to help with calorie estimation.

  22. Wasn’t obese but I lost weight by avoid sugar like the plague and not purchasing anything with high fructose corn syrup on the label. Check everything for it. Ketchup, sauces, “fruit juices”

    Heck even the juice section at the grocery store is mostly garbage for you. The only decent ones are the refrigerated ones.

  23. Eating right is great and all but for me – a change to diet alone doesn’t happen quickly enough and getting down to the right amount of food is too restrictive so I end up going “off plan”… So… My answer is lifting weights. I lift, I get skinnier, and I can still eat. Mind you I’m not talking about stuffing my face with donuts, but I am talking about being able to have a nice big supper that isn’t chicken and broccoli every night.

  24. Speaking as a personal trainer, I’d look to make lifestyle changes that can be sustained forever! Don’t jump the gun and make rash decisions. Yes it sounds cool to go completely cold turkey with fast food and attempt to workout five times a week. The thing is most of the time that’s not realistic. A solid approach would be to workout three or twice a week. At the gym maybe a full body workout twice a week. For three days a week push, pull, legs split would be good. One day for only leg exercises. A different day for exercises where you push the weight away from your body. Then the last day you only do exercises where you pull weights towards you.

    Make goals that you can maintain! I’d track everything you eat on paper or spreadsheet for one week. I’m not talking about tracking calories, but just something that will give you a rough estimate.

    For example: Breakfast = two handfuls of nuts, three eggs, two slices of bread, glass of chocolate milk, and a honey bun. Lunch = In N Out 3×3, French fries, ketchup, vanilla shake, and two packets of secret sauce. Dinner = Four slices of pizza, two chocolate bars, bottle of soda, and sleeve of girl scout cookies.

    From there slowly cut back. With dinner remove one chocolate bar, eat half a sleeve of cookies, and drink half the amount of soda.Then you eat that way for about three weeks and slowly scale things back.

    Also download a step tracker on your phone. I’d work on walking multiple times a week to increase your activity too.

  25. Portion control and regular running.

    I cut out soft drinks except for once a week with a dining out meal.

  26. Was 284 March of last year. 216 today and the strongest I’ve been in my life. Running 2 miles almost daily and gym 7 days/week.

    Short version: Cut carbs almost completely. NEVER eat when I am not hungry (I.E. no “I should have breakfast even though I don’t want it) 24 hour gym close by. No drinking calories (no soda, juice, sweet tea).

    Lot’s of small changes add up.

  29. Start to count calories. Reduce slightly below what you should eat on a daily basis. Keep that up.

    Maybe you have to change up what you eat generally. If you only eat junk food that is still doable but not healthy.

    DONT fall into the trap of reducing your daily calorie intake by more so you can loose weight faster. It sounds good on paper and might even work for a few days (mostly water loss) but your body WILL make you suffer for that with nasty cravings, binge eatings and generally being low energy and unhappyness and in the long run you will not loose weight even if you eat that little, your body will just shut down more and more to keep functioning at the bare minimum but you want your body to work at 100% to actively loose weight. You wont be loosing weight faster, it just doesnt work. Trust me, been there, done that. Loosing weight is a long process and there is no way to speed it up.

    500 kcal below your daily intake is the maximm you should do and that is already a lot, might even want todo a little less.

  30. As simple as it sounds, but Calories in, calories out. Use to weigh (6’2”) 450 now I’m 230. Started off walking on the treadmill and increased the incline weekly. You don’t have to run or do box jumps, etc. slow steady cardio and weight training.

    Also, don’t fall for all the gimmicks including pills, tea, etc from the trainers selling you plans online. If you decide to purchase a plan online, use it as a stepping stone to customize what works best for you. It’s going to take time to find out what works.

    People started noticing the weight loss so I started to eat better.

    I’ve tried crash diets including fasting but it wasn’t optimal for me. Actually ended up gaining 60 pounds back. Whatever your diet is, you have to be comfortable with eating it for the rest of your life. Remember, it’s a lifestyle change. Find a TDEE calculator online to calculate your BMR. Lose the weight slowly. You have a better chance of keeping it off.

    Also check out Greg Doucette channel if you get a chance. That guy changed my life.

    BTW, YOU CAN EAT CARBS! Calories in calories out!

  32. I started on an elliptical and worked my way up to 40 mins. As soon as I hit the inevitable plateau, I added 3 sets of 10 on weight machines focusing on upper body. Went from 245 to 175 pretty fast. Also watched calories, but cheated almost every day with a blueberry muffin. Had I stayed with it, would be an Adonis today…

  33. Severe depression caused me to have a lack of appetite went from 270 to 230 in about 2 months.

  34. Same things that a lot of people have said but I’ll throw in my 2 cents.

    I lost 140 lbs over the course of 12 months. Main 3 things were:

    * Count Calories

    * Intermittent Fasting

    * Exercise

    For counting Calories I started out by tracking what I normally ate in a week, then started shaving. I tried to drink 2 liters of water a day. If I wanted something after that it was diet soda (not the best for you but it was something sweet I could look forward to as a reward). I worked on getting used to coffee black and tea plain. As I lost weight I kept lowering the calories, this wasn’t too bad as I’d found a lot of foods I could enjoy that were low cal. By the final 10-15 lbs I was eating about 1200 calories a day and really didn’t feel too bad.

    Intermittent fasting helped a ton with keeping calories in check. For me it was an 8 hour period, in my case 12-8 where I could eat. I’m not much for breakfast so this wasn’t too bad for me but making it so I didn’t eat late cut out a lot of snacking. Also only having 2 meals makes keeping calories low a bit easier.

    For exercise I started out trying many different ones until I found something that I enjoyed that stuck. Working out has never been a big thing for me so it was important to find something that I didn’t hate enough to keep at. Weight loss was the main goal not bodybuilding or anything, so for me it was an exercise bike. Just plop it in front of a tv and turn on a show and the time flew by. I tried to do at least 45 minutes, but if you have time and feel like doing a bit more I recommend it.

    Also what really helped me was using a scale every day. Really kept me accountable and provided a lot of positive feedback to see the number keep going down. It felt kind of addicting to be honest lol.

  35. I started seeing food as energy, like instead of eating sugar and a lot of carbs all the time I use them for when I’m going to be busy to fuel my body. I completely stopped eating everything and only focused on salads and proteins for the first 5 months. I added a lot more nutritional foods and after about 1-2 months the sugar cravings stopped and I can’t have to much as it’s overly sweet. I still will have cake or treats but it’s not an entire slice now usually a bite or two. I do stretches and home quick cardio when I don’t want to go to the gym where I mostly use the treadmill. I started walking for several months before I added more exercises. I’m still obese but I’m down 60lbs, 10.7% body fat, lost 7.1 BMI. The real kicker is when my doctor told me I was type 1 diabetic, I cut off all foods that weren’t healthy for the first 5 months. Eating healthier keeps me feeling better and more full now. Stevia drinks helped me immensely, I would drink 1-3 gatorades everyday and didn’t think about the sugar and sodium content. It took me 2-3 months to get used to the taste of stevia. I drink so much more water now and treat myself to a glass of some healthier sweet beverage. Yesterday I had a half unsweetened tea with half lemonade chose medium size, 23 grams of sugar compared to 36 grams in the large and the regular lemonade had like 60+ grams.

    I enjoy my food more now because it makes me energetic then when I would eat what made me feel good temporarily.

    It’s been 10 months since I changed my ways and I have so much more energy. I used to just sit and play video games all day but now I can’t sit still and get bored with it much quicker. Feel like I’m full of energy and it definitely rubs off on others around me and makes them want to do more.

  36. Find a physical activity or sport that you actually enjoy doing for the sake of it and not just for the gains. Otherwise you won’t keep the motivation for long.

Leave a Reply
You May Also Like