Tips for Losing Weight?

Vassili

Vassili

Member
Author
Apr 11, 2020
494
Tinnitus Since
10/2019
Cause of Tinnitus
Noise-induced
#1
I am planning to start losing weight. Not fast.

If you are interested in this topic, please write your strategies.

Tinnitus is devastating but being overweight can cause other problems. :nailbiting:

:welcomesignanimation:
 
#2
Keto diet works well for many. It depends how much you are planning to lose.

But even if you don't do keto, try to avoid sugars and carbs.

What's your diet currently? Do you eat a lot of junk food?
 
#4
2noist said:
What's your diet currently? Do you eat a lot of junk food?
Click to expand...
I am planning to lose 35 kg in a year or two. Currently I am eating 1800-2000 calories per day. I eat everything but I don't eat junk food at all. Every day I go for a walk (1 hour).

I started 5 days ago. :angelic:
 
#6
Good for you! What worked for me:

Cut down on sugar, definitely! Don't buy anything 'low fat' as it will likely be full of sugar to improve the taste - buy full fat instead. Fat is not the enemy - sugar is.

Eat things that are high in fibre, such as apples, as they will make you feel fuller so you will not want/need to eat as much.

Try not to eat late at night. Eat slow burning foods for breakfast so that you will stay full/energised for longer. No sugary cereals etc.

Do it slowly, sensibly and healthily - fad diets (such as cutting out whole food groups) are unsustainable, so anything you lose would almost certainly be put back on again. Don't be discouraged if it takes a while to see results - it will take a while if done properly.

Exercise is important for health so definitely do some, but improved diet accounts for the vast majority of weight loss. Most of us are just eating all the wrong things...

Hope this helps. Good luck!
 
#8
Vassili said:
I am planning to start losing weight. Not fast.

If you are interested in this topic, please write your strategies.

Tinnitus is devastating but being overweight can cause other problems. :nailbiting:

:welcomesignanimation:
Click to expand...
The way to lose weight is to eat less and exercise. Following a diet plan doesn't usually work long term. As soon as you come off the diet the weight slowly goes back on. One has to learn to eat less and do regular exercise for the rest of their life.

I have always had to watch my weight. Three years I was around 18st/252 lbs and knew this was too much as it was affecting my health. My legs and knees hurt when walking and I easily got out of breath. My blood sugar levels were high, close to becoming a diabetic which runs in my family. I decided to do something about it. Began to eat less and bought a good quality elliptical machine, similar to those found in commercial gyms.

My weight went just below 14st/200lbs. People remarked that I had lost too much but didn't notice it at the time until I looked closely. I try to keep at 14st 7 to 15st/ 210lb maximum. I am 6ft 2.

I try to walk 5 to 6 days a week for 40 to 60 minutes and use the elliptical machine for 30 minutes 3 to 4 times a week. If I stop walking for 2 weeks or more and don't use the elliptical machine the weight slowly creeps back on. I have been a little naughty recently. Not exercising and overindulging in food and drink. There are reasons for this which I don't wish to go into. However, I have got it in check and returned to my usual eating and exercise routine.

There is no magic formula and please don't crash diet, especially if you have a lot of weight to lose. Take your time and be determined. You must do some form of exercise and continue with this for the rest of your life.

Best of luck.

Michael
 
#9
Vassili said:
I am planning to lose 35 kg in a year or two. Currently I am eating 1800-2000 calories per day. I eat everything but I don't eat junk food at all. Every day I go for a walk (1 hour).

I started 5 days ago. :angelic:
Click to expand...
Eat under your BMR. Make sure your free T4/3 is normal. What you're doing will work keto diet or otherwise.

More veggies always helps, so does coffee.

If you need Prednisone for tinnitus, that will also make you lose weight if you aren't eating much ;)
 
#10
Matchbox said:
Eat under your BMR. Make sure your free T4/3 is normal. What you're doing will work keto diet or otherwise.

More veggies always helps, so does coffee.

If you need Prednisone for tinnitus, that will also make you lose weight if you aren't eating much ;)
Click to expand...
I'm going to go on Prednisone for life haha.
 
#11
The trick to losing weight is to reduce or basically eliminate sweets, reduce carbs as much as possible, and reduce portion size. A piece of meat should not be bigger than a deck of cards. A lot of fruits and vegetables have carbs and those should be reduced greatly. I also practice intermittent fasting which is great for weight loss and health in general, so I typically do not eat anything between dinner and lunch the following day.
 
#13
You need weight training, a bit of cardio training. Don't stop eating. Eat enough proteins, maybe a bit less carbs.
Building muscle is the most important.
Forget the diets.
 
#14
You can start by writing a food diary and share it with us. I could help you with some tips&tricks. :(

Exercising is very important, both cardio and weight training.

Take it easy. 35 kg in 1-2 years is a realistic goal.
 
#15
Sironketchup said:
You need weight training, a bit of cardio training.
Click to expand...
aura said:
Exercising is very important, both cardio and weight training.
Click to expand...
Exercising is very important if a person wants to lose weight and keep it off. It has to be continued after weight loss, ideally for the rest of one's life.

I did a lot of research and soon learned it's best to do weight training and cardio. I used an elliptical machine and daily walking for cardio and bought a set of dumbbells, after watching some very informative videos on YouTube. The dumbbells I was especially pleased with, as they are a pack of individual weights neatly stacked in a row. Starting from 1.5 kg up to 24 kg. At the turn of a dial I can select the weight I want to use. This is much better than having separate set of dumbbells.

I started off slowly, following some of the useful weight training videos on YouTube. Everything was going well until I began experiencing pain at the base of my right thumb. Each time I used the dumbbells the pain got worse until I had to stop using them. I couldn't even do push-ups. The pain didn't stop and got so bad I had difficultly holding a cup of coffee or turning a door handle. I searched Google and YouTube for information before going to my doctor.

All the signs suggested I had developed a condition known as De Quevain's tendonitis. It's a condition that affects the two tendons at the base of the thumb, that have become inflamed due to irritation or overuse. It is one of the worst types of pain I have experienced. My GP confirmed I had De Quevain's. Sometimes the condition can improve by resting the hand or wearing a thumb and wrist brace. In many cases an operation is needed to cut the sheath that covers these two tendons so they can move more freely due to them becoming inflamed.

Sometimes a steroid is injected into the tendons to help relieve the pain. Doctors don't like doing this more than twice, as it can cause atrophy of the skin and tissue around the thumb.

I had two steroid injections 8 months apart. My doctor was reluctant to give a third and said if things didn't improve, he would send me to hospital to have it looked at and possibly have surgery. I chose not to go back to the doctor and put up with the discomfort as I read sometimes the surgery is not successful and can make things worse. I endured the pain but slowly things started to improve. It took over two years to be pain free from De Quevain's.

This is an awful condition that I wouldn't wish on my worst enemy. Sadly I am unable to use dumbbells but I can live with that.

Michael
 
#17
Hi,

Clearly a big topic but here are some ideas that likely others may not mention.

Eat less, move more will only get you so far, if nowhere, depending on your starting point.

If you have any insulin resistance, then your body will not be able to access your stored fat for fuel.

Eating less only works to a certain extent and your body will adapt metabolically so you will burn less over time. It thinks oh, less fuel, I will reduce metabolic rate and not use enough fuel to lose weight. And your energy levels will go down.

From an eating perspective, actually NOT eating at all (i.e. fasting) will increase insulin sensitivity and enable you to access fat stores. Start slow and reduce feeding window. Breakfast later or no breakfast and eat dinner earlier if you can. Reduce snacks gradually. Don't want to keep stimulating insulin release if you are insulin resistant, it will just make it worse.

Try 24h fasts after a while.

Your metabolic rate actually INCREASES when fasting. Yes, you may not feel great but that is your hormones being all confused because it's something you haven't done before. Long story short, we wouldn't have survived as a species if your metabolic rate decreased when hungry. (We didn't evolve over 2 million plus years with 3 meals). It was feast and famine. But remember that's from a healthy starting point! Our ancestors didn't have excess fat. Can't feast until your insulin sensitivity has increased.

Do anything to manage stress because if your body is experiencing stress, fat will be preserved because it contains the most energy.

Do anything to improve sleep since poor sleep quality didn't exist when we evolved. If we weren't sleeping well its because our lives were in danger. If in danger, stress increases and we hang onto fat. See above.

A few sleep strategies that are easy to implement

1. Wear blue light blocking glasses in the evening since ANY blue light from screens, phones, TV etc tells brain to be awake because blue light is more prominent in the day (why the sky is blue!). In the evening, its amber and red frequencies (sunrise/sunset).

2. Completely dark bedroom. Use a stick on portable black out blind. There is one on Amazon called easynight black out blind. It's amazing. Any light going into the eye during sleep disrupts sleep although you won't feel it because it's how you have always slept/felt. We didn't evolve with any light except the sun. A mask can help but they can be annoying and disrupt sleep. Put an old towel at the bottom of the door.

3. Keep your feet and hands warm before bed. In order to get off to sleep, our core body temp drops. If it can't then it is much more difficult to get off. When your extremities are cold, the blood supply goes towards your core to preserve heat which you don't want before bed because you can't lose heat. It's ok to feel a little cold before bed and it's actually a good thing. Just keep extremities warm. Even if you live in a hot climate, floor tiles will be enough to stimulate the effect you don't want.

In terms of movement, don't forget that exercise is a stressor. To benefit from exercise you should work within limits of ability to recover successfully and increase the stress gradually. Going too hard too fast will create too much stress and you will likely give up.

Focus on the habit more than what you are doing. There are infinite ways to move more and if you really want a life long change, focus on daily small incremental commitments. If that means 5 minutes everyday for a month then great. Because that is likely to mean you are successful for longer. Aiming for 5 minutes minimum is good because it makes starting easier and you would likely do more anyway!

Try to stay relaxed when exercising. Use breathing as a gauge. If you need to mouth breathe, you have done too much. We shouldn't be mouth breathing ever. Mouth breathing would only have been used as a way to take in more oxygen to get away from a predator. Mouth breathing over time actually lowers the amount of oxygen that reaches our cells. Nose breathe while exercising in the beginning.

All the best :)
 
#18
A while back I've watched a talk by Prof. David Sinclair on anti aging. One of the things he suggested in order to slow down the aging of our cells was to reduce the window of our dietary intake. I decided to give it a try just to see if it actually made a difference. So I only ate between the hours of 10 am and 3 pm (5 pm at the latest), which took a bit of getting used to. What I noticed quickly was that I had more energy and that my mind / days stopped revolving around food.

I've been sticking to my 5-6 hour food intake window since the beginning of the year and without doing anything other than that I've lost about 14 pounds. I didn't even notice at first because losing weight wasn't really what I had in mind when I started my little self-experiment, but apparently it is a bonus of reducing the hours you consume food.

Here is the link to the talk I watched on youtube in case you are interested in Prof. Sinclair's research on anti aging.

 
#20
I downloaded Lifesum. And I paid for 12 months. There is a free version too and it is pretty good, but I wanted to see the amount of fat etc in the food I eat.

I have a few health issues that prevents me from working out, other that slow short walks and stretching. But I feel I have a bit control over what I eat with Lifesum and following a few tips and writing down the food I eat in the app, I lost 4 kilos in August, only by eating healthier. I also lowered my cholesterol.

My goal is a few kilos a month in the next year.
 
#21
ibeca said:
I downloaded Lifesum. And I paid for 12 months. There is a free version too and it is pretty good, but I wanted to see the amount of fat etc in the food I eat.

I have a few health issues that prevents me from working out, other that slow short walks and stretching. But I feel I have a bit control over what I eat with Lifesum and following a few tips and writing down the food I eat in the app, I lost 4 kilos in August, only by eating healthier. I also lowered my cholesterol.

My goal is a few kilos a month in the next year.
Click to expand...
That's great progress. Sorry to hear you struggle with exercise. What is the cause? Do you have low energy symptoms?

Regarding weight loss, understand that at the moment it is a good goal to have but I would encourage you to think beyond what happens when you are your desired weight, what happens then?

Weight loss is always an obvious goal because it's visible, but the fixation of the goal becomes more obvious when you reach it. In other words, do you just keep losing more weight by fixating on diet?

From my experiencing, setting goals where you incorporate more and more holistic habits daily where the goal becomes more about how you feel rather than how you look. Which paradoxically takes care of how you look anyway because you manage stress much better and create more energy.

When you reach your desired weight and you are still not managing stress well/emotions well/sleep well, the weight inevitably goes back up. I have seen it time and time again.

Or it will become harder and harder to lose weight because if you are inactive and eat less calories your metabolism will slow down to compensate (it isn't as simple as calories in/out/activity level) because it also depends on how much weight you start with and your insulin sensitivity. As I mentioned above.

You might look better in a while but there will naturally be plateau's starting weight depending.

I am not saying you are doing this but I always find diets fascinating because what happens more often than not is that someone starts a healthy diet not realising that the effect they get from it is more to do with not eating the crap they once were rather than the new 'diet'. Usually people that lose weight the fastest, these changes go hand in hand.

Oh I am on this new diet, I mustn't eat rubbish for it to work.

Then everyone else says their 'diet' doesn't work whilst still eating crap.

Usually it isn't actually what you eat, as long as it isn't refined carbs, processed foods etc, its when you eat. It has been proven that shrinking the feeding window only and not changing what is eaten, increases weight loss. Because not eating and reversing insulin sensitivity means you burn more fat.

I encourage you regardless of what Lifesum says that when you reach a plateau, reduce the feeding window but eat the same calories. Then move onto fasting.
 
#22
Well I've lost two stone since May 2021. My trick is a shit tonne of exercise! I run, swim, cycle, walk, play badminton, hike etc. I have started cutting out a lot of carbs, because carbs are the enemy. And as Tanni mentioned - I don't pick anything low fat.

In fact, I just entered a triathlon. That should get more weigh off. :cool:
 
#24
I'm down 32 pounds in the last 3 and a half months. I've become a huge believer in the keto diet, specifically "lazy keto" (i.e. only tracking carbs).

Anyone who tells you losing weight is as simple as calories in/calories out is wrong. The keto diet demonstrates this and a recent study backs it up. Basically researchers tracked 164 participants who lost weight and placed them on a variety of diets. They found that "lowering dietary carbohydrate increased energy expenditure during weight loss maintenance". Basically your metabolism slows down the more carbs you have in your diet. They also found that hormones that increase appetite decreased significantly on low carb diets. So low-carb diets have a great one-two punch when it comes to weight loss (your metabolism stays high and you have less cravings). I also believe fats and proteins are more satiating, but that's only anecdotal.

There's a lot more to say about the science behind how the keto diet works, but it'd be too much to write here. I'll say this though: it's worked great for me and there is a lot of info out there online for anyone who's interested. For me personally I've just been limiting my carbs to 50g a day (once I reach my goal I'll up it to 100g).

I should also add that yes, there are many paths to weight loss, but some are easier than others. In my early 20's I lost 65 pounds by running every day. However, over time I found that that kind of exercise isn't sustainable. I kept the weight off for many years, but 15 years later I had found that I'd gained it all back and had very little time for exercise (ex: 2 kids, full time job, etc etc).
 
#29
Ed209 said:
I'd recommend the coronavirus diet. I lost over 2 stone (28 lbs).
Click to expand...
Wow! That's awful! How are you now? Did you have weight to lose? Or are you now unweight because of it?
Not that you should lose weight that way. *hugs*

I had the opposite. I caught COVID-19 and put on 2 stone!

Are you okay now? Or still feeling the side effects from it?

Unfortunately, COVID-19 screwed my already weak little lungs.
X
 
#30
Steph1710 said:
Wow! That's awful! How are you now? Did you have weight to lose? Or are you now unweight because of it?
Not that you should lose weight that way. *hugs*

I had the opposite. I caught COVID-19 and put on 2 stone!

Are you okay now? Or still, feeling the side effects from it?

Unfortunately, COVID-19 screwed my already weak little lungs.
X
Click to expand...
It was in February of this year. I've put more weight back on since, but yea, it probably did me a temporary favour on the weight front. My lungs are still knackered, though; I had type 1 respiratory failure so there's probably gonna be some long-lasting damage I'd imagine. The hospital requested that I go for a follow-up x-ray a couple of months ago, but I haven't rung my GP yet to hear about the results. Not because I don't wanna know, I've just had other things going on.

I had lots of weird symptoms post COVID-19. I had a really bizarre pins and needles sensation in my hands that lasted for weeks, and my brain just felt frazzled. It's very hard to explain, but it felt like I was in a constant haze and everything was really hard work. This has also lifted, but it took ages.
 

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