Tips For Weight Loss

[Kateri89]

I've been making some lifestyle modifications lately to lose weight and so far it's working well.  I hate to say dieting because it sounds like a fad and to lose the weight and keep it off, you have to change your lifestyle a little bit.  After all, what someone does to lose weight is what they have to do to keep the weight off.

 

So here's what I've been doing:

 

1. Exercising 3-4 times a week (about an hour each time).  Mostly elliptical machines and treadmills but I also have upper arm fat that I want to get rid of so I'm doing some minor arm exercises.

 

2. Drinking more water, no soda.  I don't really like soda that much (I actually call it pop but that's neither here nor there  :hehe2: )  I'm not limiting myself to only water, that would be too extreme but it has immense health benefits.

 

3. Learning to listen to my body and if I'm full, I stop eating even if there's more food on my plate.

 

4. Making healthier food choices as far as less fast food, less saturated fats, etc.

 

5. Setting small goals like 5 lb intervals so that I have a greater sense of accomplishment when I reach that weight.  And I only weigh myself once a week so that I don't become obsessed with numbers on a scale.

 

This is pretty general but I'm feeling more and more like my old skinny self and I just wondered what other people have done to lose and keep off excess weight.  It took me about 8 years to become 30 lbs overweight and I'm not going to shed that overnight.  Patience is key!

 

So what advice do you PMers have (not just for me but for anyone trying to lose weight)?

[Era Might]

The water-no-soda is a good one, it's a good habit to get into and after a while you don't even like soda much. Also, just knowing your eating schedule and sticking to it. If you eat three times a day, then stick to it (and plan healthy snacks in between, fruit, etc). It's all about the routine, but not in a fanatical way. If you have your routine, and one day you want to do something different, then it's cool because you know you are faithful to the routine during the week.

[PadrePioOfPietrelcino]

As a general rule when I am counseling my military guys who are needing to loose weight I try to encourage them to stay away from refined sugars, and processed food as much as possible. Fresh fruits and veggies are the best options...Asparagus for example for just a few hundred calories is like a whole bunch. Meaning eat higher nutrition foods even if the QUANTITY goes up. We are generally hungry because we need nutrition not because we need food. Gluten effects some people more than others so experiment a little o see if cutting your gluten intake helps you.

[ardillacid]

 I also have upper arm fat that I want to get rid of so I'm doing some minor arm exercises.

It is not possible to selectively lose body fat like this.

[Norseman82]

In addition to what was mentioned, I have also heard the following help: 

 

1)  Get enough sleep.

2)  Eat your main meal earlier in the day (such as lunchtime) and when you normally eat dinner have a lighter meal (such as soup or salad).  My aunt repeats a saying:  eat breakfast like a king, lunch like a prince, and dinner like a pauper. 

3)  Don't go to the grocery store on an empty stomach. 

 

[Semper Catholic]

>upper arm fat that I want to get rid of

>minor arm exercises

 

DO YOU EVEN LIFT?!?!?

[Basilisa Marie]

I think it's also important to note that a lot of women "finish up" puberty in the college years (which is why you can almost always tell who the freshmen are on campus just by looking at them), and it usually includes a bit of weight gain, so it might be impossible to get back to the body you had 8 years ago. But eating healthy and regular exercise will definitely help you feel better about yourself, and help you get a healthier version of the body you have now. :)  Cardio's probably the best thing for general weight loss and it sounds like you've got a good attitude when it comes to food. 

[Fidei Defensor]

It may also be helpful to fast 2 days a week.  Limit yourself to two small healthy meals equaling about 500-600 calories, twice a week.  It seems to give the benefits of calorie restriction without being unhealthy for you.

[ardillacid]

lifting's probably the best thing for general weight loss and it sounds like you've got a good attitude when it comes to food. 

 

Now we concur. 

[cartermia]

run, push-ups, lift, sit-ups, and run some more. :p that is my routine 

[CatherineM]

As probably the only person on phatmass who has lost 200 lbs. I'd like to say that you don't fail if you keep trying and don't give up. You only fail if you quit. It also takes 6 weeks to 6 months to change a bad habit or add a new good one.

I'd recommend http://www.nwcr.ws/. It's the nation weight control registry for people who don't just lose the weight, but maintain the weight loss.

[carmenchristi]

I like number 3.... I don't think I will ever manage to leave food on my plate though, it's too engrained. My suggestion to myself is not to keep a jar of Nutella in my room! It's killing me!

[Kateri89]

I shouldn't be on PM as I'm currently on retreat but I have some free time and couldn't resist...to those naysayers who don't believe in 'minor arm exercises' I will have you know that since I modified my diet and exercise regimen a couple months ago I have lost 13.5 lbs and my upper arms (I prefer to call it my wingspan ;) ) have decreased a bit. I have about 10.5 lbs to go and I will be satisfied :)

Edited April 13, 2013 by SrKateri

[Kateri89]

I should clarify what I mean by minor arm exercises. I occasionally use some arm machines at the gym and lift maybe 30 lbs and I also have one of those elastic cords that looks like a jump rope (don't know what it's called) but the tension of pulling each end helps tighten your upper arm muscles.

[Slappo]

I shouldn't be on PM as I'm currently on retreat but I have some free time and couldn't resist...to those naysayers who don't believe in 'minor arm exercises' I will have you know that since I modified my diet and exercise regimen a couple months ago I have lost 13.5 lbs and my upper arms (I prefer to call it my wingspan ;) ) have decreased a bit. I have about 10.5 lbs to go and I will be satisfied :)

 

 

I should clarify what I mean by minor arm exercises. I occasionally use some arm machines at the gym and lift maybe 30 lbs and I also have one of those elastic cords that looks like a jump rope (don't know what it's called) but the tension of pulling each end helps tighten your upper arm muscles.

 

The loss in arm fat probably has more to do with the total loss of 13.5 lbs than it does specifically the arm exercises. Weight lifting will tone and build muscles, but it doesn't specifically burn fat deposits near the muscles you are using.

 

That's why tummy fat is so hard to lose. Just doing crunches won't make someone have super awesome abs. You have to lower your overall body fat to achieve something like tha

 

 

I disagree with another posters comment that weight lifting is the best way to lose weight. Weight lifting is one of the best ways to lose fat, but not necessarily weight as the muscle you gain is more dense than the fat you lose. Overall caloric intake and burn is what determines weight gain or loss. Focusing on calories isn't healthy though. You may lose weight, but you want to make sure the weight your losing is fat deposits not muscle, and a calorie focused regime does not ensure that.