Years ago, I worked at a gym along with several other trainers, one of whom would always say the same thing when a client asked the age-old question, "How do I lose weight?" "Cut off your leg," he would say, and then laugh and laugh at his own lame joke. I kind of miss that guy.
Most clients didn't find that very amusing, but it's sort of true. If you take off your shoes, you lose weight. If you drink several glasses of water, you gain weight. For that reason, among others, weight loss is both simple and complicated. On the simple side, if you burn more calories than you eat, you'll lose weight. It gets complicated when you try to figure out how many calories you need, how many calories you actually eat and how many calories you burn.
Weight loss is about a lot of things - how you live, how you cope and the choices you make each day. Those choices will determine whether you eat more than you burn or burn more than you eat. Knowing where you are right now can be a big help and my latest article covers the basics of how to lose weight.
It touches on how you can use numbers to help you figure out where to make changes in your diet and activity levels. The drawback, of course, is that we can never get accurate numbers and it takes time to see if what we're doing is working. Because of that, it's a good idea to have more reasons to exercise that go beyond weight loss.
What has your weight loss experience been? Do you count calories and go by the numbers or do you make the best choices you can each day and let the chips fall where they may? Leave a comment and tell us about it.
Yes, I count calories – both in and out, and I try to be very accurate. It keeps me honest. When I’m taking in MORE than I put out, the scale is always up. When I’m taking in LESS than what I’m putting out, the scale is ALWAYS down. There are no excuses or exceptions – it’s all about the math!
I lost 300 pounds. The first 75 by changing my life style, exersizing more and making better choices on food. The last 225 pounds come off when I signed the divorce papers.
Mary hit the nail on the head, but Rodney takes the funny prize.
There’s a saying in the business world: what gets measured gets managed. Taking the time to actually count (not just guess or estimate) the calories you take in will lead to greater awareness and control (and success) in your diet.
For me it all suddenly became simple…I wrote down every calorie I ate and I also calculated my exercise to get a “net.” Once I started really keeping track of what I ate I hit my goal and have been there far longer than any of my friends expected (3 years now). For a very long time my weight was up and down because I dieted….its not til you change the way you eat and exercise that you will permanently reach your goal.
It’s simple math, count your in calories count your calories burned, 3500 calories equals one pound. If you weigh 260lbs, your calorie intake per day to maintain your weight is 2700 calories. So eat only 1500 per day and you saved 1200 calories. In addition through exercise burn off 400 calories that day. Now your up to 1600 cals saved. Get that to 3500 and you’ve lost a lb. I started at 264 lbs Feb 7th, now I’m 206 by simply using the above formula.
It used to be called the “survival of the fittest”, in prehistoric days when the weakest of the species would die off first and the fittest would live longer and produce hardier offspring. The theory being, over time, was that the weakest of the species would die off naturally through attrition, and weaknesses in the species corrected through evolution. The startling statistic through the CDC is that the population of our country considered obese is 33.3%; the lower and lower the age at which the numbers are significant are shocking, to say the least.
With the impact of the number of people overweight/obese overloading the health care system, even with the efforts of the current administration to overhaul the health care of the US, we are in what I call a systemic problem of the survival of the fattest, of epidemic proportions. There is a furious race with medical research to undo the organ damage due to diabetes with stem cell procedures. Any definitive solution is a good 5-10 years into the future, after the viability is determined and meaningful testing is completed.
Ignorance is no longer a valid excuse; too busy is no longer a valid rationalization for not adjusting diet and exercising regularly to improve health and fitness. The choice is personal, the burden is squarely on the shoulders of the individual, the prioritization and commitment cannot be deferred.
i have been working out at the gym for weeks for four to five days a week,but seems i still and not losing fat at all. not saying i want it to go quick cause i know it is not going to happen that way. didn’t get that way over night neither is the weight going to go as fast. so my question is what to work on to get the calories off more than i eat? i eat little and still seems not getting slimmer. i eat such things as salads, home made soups, with fresh veggies, veggies,yoga r and such, at 1600 calories a day. but only able to work out at 600 calories off. see the problem i am facing? so what can i do to make it more calories to go out than in?
I agree with Danille because I count calories and work out a 45 min. to an hour 5 to 6 days a week. It breaks down to just making good and healthy choices each day your blessed with, for your health and peace of mind, or you will drive your self crazy with worry about numbers on the scale and time your active. Do it because it makes you feel great and function better, its all about how you feel about yourself and right now I feel pretty great!!! Being able to move and eat right at any size is a blessing, so don’t forget to count your effort’s to make healthy choices as a victory!!!
I’ve lost 61 pounds in the past year (9 to go till the goal weight!) and I don’t count calories. I did at first but I found myself eating bad foods but just eating less of them and it was ok because I still only ate so many calories. Now, I keep a food journal of everything that enters my mouth including water, tea, alcohol, ect. I know what foods are healthy and what are not, so I just focus on eating good things and exercising without obsessing about calories. I DO always look at the sodium content of everything I buy (I’m a vegetarian and so sodium content is a constant worry) and try to stick to two simple rules:
1. More than 5 ingredients that aren’t vegetables=no
2. If I can’t pronounce it, I probably shouldn’t eat it
I’m also lucky to have a boyfriend who will keep my in check (he’s recently lost 65 pounds). I’ve been craving super fatty ice cream lately so he responded with “If you eat ice cream now, I won’t make you breakfast in bed.” It sounds silly but it’s good to have a support person.
Consistency is the key to losing weight and keeping it off. You must work out at least three times a week – using weights – cardio doesn’t do much for anyone over 30. And, you cannot eat processed foods – keep it simple and natural – eating four to five times a day. Also, eating a 1,200, 1,600, etc. calorie diet is way too much. I don’t know how anyone can eat that much food in one day. My days (except weekends) pretty much consist of egg whites, tunafish, oatmeal, raisins, peanuts, PB&J before going to the gym, OJ, fruit, veggies, crackers, maybe a roll, water (no other bevs, except for morning coffee), plain chicken breast, no red meat whatsover, maybe a lean cuisine at the office once a week (if that) – just plain and simple foods – no sweets whatsoever either. Once you eat like this for a few weeks, you get used to it and remove food from your brain, as that is what makes people gain weight – their love for the food, not eating b/c your hungry or for heath reasons. I have been working out for over 20 years, but the last three I did not and I gained 20 pounds. In 12 weeks I lost that 20 pounds and dropped back to my correct size. It’s all a mind set.
“Weight loss” usually includes loss of muscle as well as fat, which is counter-productive, especially when the diets/weight loss programs end. A well-rounded approach to attaining and maintaining good body composition and a healthy lifestyle is essential in ending what our CDC Director has termed the only “rapidly worsening” health problems: obesity & diabetes. Diets and “Weight loss” approaches seem to have and continue to seem to be failing!
Best, DrDavidRobinson4Health.com
I do watch calorie intake and exercise faithfully. I watch my stress levels. I gain more under stress. Exercise helps with the stress.
I don’t watch my calories. I eat pretty much what I want to, and if I see an increase in weight, and more fatty tissue on my body, then I’ll increase my workouts. If it seems to be primarly muscle, I don’t worry. This works great for me; muscle requires so much more energy, even just sitting around!!!
Danielle, my suggestion would be to check out a BMR calculator (just google it) to find your resting calorie needs, then take that number and use it with Harris Benefict equation (again, google) to find your total daily energy needs. You sound to be doing it right, but you may be starving yourself, which doesn’t help lose weight. Either that, or for every pound in fat you lose, you gain that in muscle, but the BMR will only take a few minutes, so I seriously suggest that. After you get your daily intake correct (BMR and Harris Benefict equation), subtract 500 a day to lose a pound a week, 1,000 a day for 2 a week, but no more than 2 a week! Best of luck to you! : )
Vanity Smurf… Let’s go and break this down one thing at a time. Cardio is nessecary, even if it doesn’t help YOU. Everyone has a different body chemisty, so it isn’t a lost cause for everyone, just you. If weight loss doesn’t come with it, there are still many benfits dealing with heart health. Second, everyday now, I have at least 44 oz of Pepsi (love fountain drinks!!!). I try to eat about 3,300 to 3,400 calories a day. I’m 150lbs and am 11% body fat. “Too much” is relative. I lift weights every other day, and the occasional jog. If you readers haven’t noticed yet, I’m trying to gain weight, but if I was trying to lose it, i’d be eating 1,800-2,300 calories a day. Your comment really sent me flying when it came to you saying diets even as small as 1,200 cal/day were too much. Starving yourself and vegitarianism are poor answers to losing weight. Finding what you need daily, and cutting 500 cal/day is really the best thing to do.
that worked for my frend but not me so get it stait
I don’t count calories. I graze by eating a few bites every 2 hours or so. It works really well. When I saw a few bites I literally mean like taking 2 bites out of a burger or two spoonfuls of a meal and saving the rest for later. I also do cardio in the gym for at least 40 minutes a day. Often it is moderate to high intensity but sometimes I go light depending on if I feel sluggish. Overtraining will cause weight gain so I avoid it as much as possible. I also lift weights so overtraining is a real danger for me. Believe it or not I have lost 15 lbs in a month just doing these things and I do not feel real hungry or depraved. Mind you this is not for everyone. I live alone, am a full time student and am alone most everyday so its easier for me to keep to this plan as where most people have busy schedules and must eat with others.
On cheat days (sometimes planned, sometimes not), I will have a big, fattening burger and fries or something equally disastrous and then I will go 1 hour of cardio that night to burn off an extra 400 calories or so, and I will try not eating until I am hungry after that meal. It has worked well because I’ve not gained any weight during my cheat days.
Ok, I know a lot of people might think I am pulling their leg here but I am not. Try it for a couple of days and see if it works. The only thing is you might miss the joy of eating an actual meal instead of taking two bites all the time.
Yes, I know you are all thinking that I will gain it all back once I stop dieting but I have a good knowledge of nutrition and plan to eat healthy and often once I reach my weight goal.
Weight Watchers is a great way to loose weight. They tell you exactly where you are and how much you should eat a day. After you get going it is really easy. I think this is because you can really eat everything that you like but portions is what really matters. You do have to put down the fork. You can even do this on line. It really works. Good Luck!
Weight loss is a challenge and every body is different, sugar will effect diabetic in a way, high fat high salt foods have a negative effect on cholesterol and blood pressure. I have read a lot here about diets and workouts, but you need to see a doctor or at least consult a health coach. This is someone who can look at your medical and family history along with the food and exercise to help you make better choices. I once weighed nearly 400lbs I am now down to 193. I exercise moderately everyday and weights 3x a week. I eat 6 -7 small nutrious meals a day. I am losing 2-4 a week.
i went to one web.#they said if you drinks lot’s of water in a day you will lose fat from your body.
but in this web people started saying if you drink water you will gain weight…
what should i do????
Look, I am a 15 year old boy who weighs 165 pounds with low self esteem. Realistically speaking, can you really go anywhere publicly without seeing someone who isn’t obese, we just need to wake up, and realize we need to step it up a little. But hey, why should I eat healthy? Why get a normal when super ridiculously huge is only 50 cents more? Its all semantics. In the long run no matter how you say it, it all comes down to this. The more you eat, the more you gain weight, and taking a walk while eating Taco Bell and drinking a Coke is not going to do anything. You cant eat a 1,000 calorie meal, and burn it off with a 20 minute walk. Diets don’t work. Diet pills don’t work. Fast food is bad no matter what. Eat healthy, exercise and you will see results, EVENTUALLY. There is no quick solution, no 30 minutes to rock hard abs, no 7 day 30 pound regiment. Wake up and smell the hydrogenated trans-fat gluten filled diet that is America!
i used to weigh 325 pounds i tried weight watchers and i must admit it did work, but the only problem i had was i was still hungery. after awhile i started having a little snack here and there, you knoow cheating a little. soon enough i found myself back into the same habits i was tryin to give up. oh my gosh, i got so depressed which led me to eating more, i had what my husband likes to call diet remorse. im getting teary eyed just thinking about it now. I ‘ve been over 250 pounds since highschool, and there came a time in my life i thought i was going to be fat forever, so the hell with it i might as well eat up right. thats was until my girl friend turned me on to this program, and im going to tell you right now dont listen to everything you hear on the internet, because 9 times out of 10 those are the opinions of someone whos never dealt with the mental as weight as the physical aspect of being FAT
I have lost a significant amount of weight without counting calories. Everytime I would count them I got depressed if i couldn’t do the exact right thing everyday. I started drinking 8 glasses of water a day and two of them I add apple cider vinegar. I eat 1 cup of bran cereal every morning, this keeps you cleaned out. Finally for lunch and dinner I still eat what i want i just cut the portion in half. Its worked great.
i don’t get it what do it mean tell me what it mean
I lost 28 pounds in 5 weeks… YES I said 5 weeks.
The not so easy secret is ….. change you eating habit and eat 6-8 small portions a day. You need at least drink 80 oz of water a day. I am 43 years young and feel like 20.. Good Luck and God Bless..
The best way to lose weight is to exercise atleast 3-4 times a week for 30 minutes and stick to a healthy diet. Most people find this hard because they feel like they are giving up all of their favorite foods but all of those foods are still gonna be around they aren’t going anywhere so we have to keep in mind that it’s just food and we just aren’t going to eat it for a while. Now I’m not about depriving myself because that is just a good way to not lose weight if you like eating icecream then you can have healthy alternatives like sugar free icecream or have a smaller portion of it and alot of people have problems with their portion controls so I recommend eating already portioned ice cream cups weight watchers has some really good ones also look for skinny cow dessers and jello has sugar free pudding which is really good. To start losing weight you have to eat breakfast just by eating breakfast you can save yourself hundreds of calories because eating in the morning will keep you full all morning. A good breakfast for me is kashi go lean crunch cereal I have a cup of that with skim milk and blueberries because it’s really high in fiber and protein it keeps me full for hours. I usually have a sandwich for lunch I use whole grain bread this is another alternative you need to use instead of white bread its much for filling and it’s healthier for you always make sure it’s 100% whole grain though I use light mayo and I put 2 pieces of ham and a piece of cheese on it and it’s hard for me to finish it needless to say it keeps me full for a long time. I usually have cereal or a lean cuisine for dinner I’m just never hungry when I get home I workout after I get off work and there’s just something about working out that makes me not feel hungry but after dinner I have a 100 calorie ice cream sandwich and I’m done for the night. To lose weight I recommend not eating after 8pm eating late causes weight gain because your not active during the night and everything you eat just sits inside you and causes weight gain. You need to give up high fat snacks such as chips and desserts also soda to lose weight you will look and feel a million times better doing that. So overall to lose weight you need to exercise 3-4 times a week for 30 minutes eat whole grains fruits veggies and lean protein and you will reach your weight loss goals
I turned 40 this summer and decided it was time for a lifestyle change. I was overweight and unhealthy. I have been at it since the middle of June and have lost 13 pounds and several inches. I spend at least 30 minutes a day on the treadmill, drink lots of water, have given up every kind of food I love(chips, chocolate, and pop), and do some kind of toning every day. It gets frustrating that the weight isn’t coming off faster or that my body isn’t changing as fast as I want it to but I am determined to stick with it. At the rate I am losing it will be February before I reach my goal weight of 130 lbs.
ill like to say that i lost 500 pounds and gained 25 pounds or mucels