Ask the readers: Best Weight Loss Tip?

Jeremy Says:

June 29th, 2007, 8:22 am

My tip is water water water. I had kind of hit a wall, and finally started drinking at least 3 liters of water a day (and cut out most of my caffeine) and it kickstarted my metabolism quite a bit, there’s a reason it’s always recommended.

Goal Setting College Says:

June 29th, 2007, 8:40 am

Go for a backpacking holiday, carrying a 9kg backpack and running with it for close to 20 minutes to the railway station. Most importantly, control your diet during the trip (i.e. eat nothing more than just water and salads)

I think I lost 7 pounds from that 15 day trip itself :D

At the end of the day, it’s back to a good healthy diet, lots of water and a good workout!

Cheers, Ellesse

coxy Says:

June 29th, 2007, 8:40 am

be very, very vain.

Paul Says:

June 29th, 2007, 8:44 am

1) Proper diet, including water
2) Exercise, exercise, exercise
3) Regular sleep schedule

Finally:
4) If you drink diet soda… just stop. Trust me.

Tony Says:

June 29th, 2007, 8:48 am

Exercise, any kind any time. Sure there are better times and better excercises for fat burning, but they all beat sitting on the couch.

Fitness Destinations Says:

June 29th, 2007, 8:55 am

Do cardiovascular training in the morning before you eat breakfast.

This forces your body to utilize stored bodyfat for energy rather than carbohydrates, since you are in a carb-depleted stated after having not eating for 8 to 10 hours.

If I had to fall back on one fitness tip to use for the rest of my life, foregoing all others, it would be that one!

- Aaron

dan Says:

June 29th, 2007, 8:59 am

I’ve lost 15 pounds this summer, after gaining quite a bit in college, and I have to say the secret for me is to never be happy so long as you’re not at your prime. It sounds a little scary, but you have to accept that you’re not as good as you can be, and then go for what is as good as you can be. It’s not the best thing for everyone, I don’t doubt, but if you’re doing it healthily (I personally bike 20+ miles a day) you’ll feel extremely rewarded when you do become as good as you can be.

Matt Heinz Says:

June 29th, 2007, 9:00 am

SparkPeople.com. It’s not a fitness site, it’s a lifestyle change that’s sustainable. I’ve lost 15 points in four weeks, and counting. I don’t even feel like I’m dieting.

Here’s what I wrote about SparkPeople, and why I think it works so well:

http://mattonmarketing.blogspot.com/2007/06/blueprint-for-successful-online.html

Joel Says:

June 29th, 2007, 9:03 am

I tend to not want to work out… ever. I do right up until the point where I start, then normally rationalize it away. I can get around this by stepping back and putting things into perspective. I look at why I want to exercise. Typically, once I’ve thought about it, I can do it.

I think that my natural tendency is to eat junk and be lazy. This easily can become my better half, until I think about things in the above manner.

That would be my best advice — remember to keep your goals in sight and put life into perspective.

Dave M Says:

June 29th, 2007, 9:03 am

My 5 Word Diet Plan - and the only one that works: Eat Less and Move More! :-)

That plan is pretty much summed up on this very simple and straightforward website - http://www.theloseweightdiet.com/

Mike Kingscott Says:

June 29th, 2007, 9:03 am

As Jeremy says, drinking lots of water (but not too much) is a good start. Regular *aerobic* exercise certainly helps, for a period of at least 40 minutes. When I was training for my black belt, I lost about 12 pounds over a month and a half period. I was doing martial arts training 4 times a week and I was down the gym 3 times a week as well. What really made the difference was upping my running from 20 minutes to 40 minutes.

If you can’t run, start slow by walking for 9 minutes and jog for 1 minute. Do that a couple of times and then slowly exchange the minutes walking for minutes running. For someone who couldn’t run at all a few years ago and now can, it’s a good way to start.

Lay off the rubbish food as well, apart from one day a week where you can eat what you like - it’ll help you stick to it and you won’t have the temptation to eat rubbish all the time…

William Mize Says:

June 29th, 2007, 9:04 am

I’m a vegetarian, but with crappy eating habits (I mean Domino’s Cheese pizza is vegetarian, right?).
a) A big change came when I started eating according to the Glycemic Index, sticking with low and medium index foods.
b) Buy a pedometer and try to get 10,000 steps per day in. That’s about 5 miles +/- depending on your stride length.
c) Investigate SimpleFit, CrossFit or even calisthenics that don’t require a gym or equipment. Keep moving.
d) Be mindful of what you are eating. Keep a food journal or diary. Seeing it in writing always gives it weight and helps reveal patterns or triggers.
e) Sodas, even Diet Sodas are teh evil. Just say no.

Cecily T Says:

June 29th, 2007, 9:06 am

I have to say the best tip is one of Leo’s…the 30-day challenge to make something a habit really helps make exercise a no-brainer. When I just promised myself that I’d do my cardio ‘most days’ I’d wait until the late afternoon and then somehow it would slip away and I’d promise to do it ‘tomorrow’. Making myself do it every day without fail made it easy; I didn’t have to think about it. The first step is getting yourself to do it, after that, the gains are much easier to make.

Cheers!

Jonathan W. Says:

June 29th, 2007, 9:12 am

Dear Zenhabits,

We are trained, in America, often from a early age, that not to eat everything which is put in front of us. Yet, I submit that this early training, while once related to good manners, now gets us into trouble with weight more often than not, because what is “put in front of us” at restaurants and the like is not good for us, and is often too much for us.

In a more “zenlike” direction, we should often pause and reflect on actions we take, especially so as to avoid feeding desires negatively. Desires which we have for things are good, but if misdirected, can lead to negative consequences, physically, but also spiritually. We must take care that in avoiding misdirection in one area (overeating, for instance), we do not substitute something else (overindulgence in some other way - exercise, for instance, is unhealthy when taken to an extreme).

-j.

John W Says:

June 29th, 2007, 9:14 am

I lost ~15-20 pounds over the last three months by switching most of my food over to raw fruits, veggies and nuts. I didn’t really change anything else. Of course that means that I no longer have a sandwich the size of my head and a bag of potato chips for lunch…

Sarah Says:

June 29th, 2007, 9:15 am

I read a tip I thought was clever in a magazine. Brush your teeth early in the evening rather than just before bed. It keeps you from snacking if you’re not really hungry. It’s so true! Just this week I turned down a midnight snack my husband offered because I had already brushed my teeth :-)

You won’t loose tons of weight - but it’s a clever tip to combine with simply eating less crap ;-)

Ariel Says:

June 29th, 2007, 9:17 am

My top tip: cut wheat-flour based products out of your diet.

I stopped eating bread (and pasta, and pastry) when my wife was advised to switch to a gluten free diet for medical reasons, and I lost about 18 pounds in 12 months as a result, without particularly increasing my exercise rate (and I’ve since started going to the gym about 1.5 times per week on average and have lost a further 6 or 7 pounds).

Wheat is surprisingly easy to replace when you start thinking about it - rice, oats (still some gluten there, but a lot less), more vegetables… I still miss pie and chips, but I console myself with plenty of Friday night curries… :)

Patricia Says:

June 29th, 2007, 9:23 am

Portion control used with the 20 minute wait time. This means to waiting 20 minutes after eating the sensible portions, and then see if you still feel hungry. Nine times out of ten, you won’t. If you do, get a little more!

And, of course, my mantra: Eat less; move more.

John-o Says:

June 29th, 2007, 9:29 am

I lost over 100 pounds and I can tell you that there is no single act that will contribute to a significant weight loss that a person can maintain. Diet is ephemeral.

To be successful you need to change your life. You need to take control of the bad habits you have turned into an unhealthy life.

You need to be excited about it too. The greatest gift any human being has ever been given is the ability to reinvent themselves. Buying pants with a 32-inch waist and being attractive to the opposite sex for the first time is something to look forward to.

Lastly, you have to believe that you can do it. Dreams turn into reality very quickly when you work hard.

marie sans importance Says:

June 29th, 2007, 9:33 am

My tips (I’ve lost 10 kilograms with them) :

1. exercice 3 times per week
2. never, never, never eat between the 3 main meals
3. eat what your want when it is time to eat

Sorry because I don’t speak very well English (I’m French ;-)))

Bye from France

Mollie Says:

June 29th, 2007, 9:34 am

After I had my daughter (I gained over 50 lbs for a 5 lb baby), I got the baby weight off by walking everywhere. I also carried her a lot in a front carrier or sling so I was carrying an additional 5 lbs on me as well. I also was very careful about what I ate. If what I ate was processed, I looked for food where I could pronounce all the ingredients. My personal belief is keep it as nautral as possible. That and a wonderful mindset. Visualize what you look like as a HEALTHY person, not a freakishly skinny society driven zombie.

Mer @ Living Behind The Curve Says:

June 29th, 2007, 9:35 am

My best tip? Don’t try to lose weight. The number one indicator of excessive weight gain in the future is attempting to lose weight in the past. Don’t diet, it won’t last.

Now get up and go get more exercise.

Laura Athavale Fitton Says:

June 29th, 2007, 9:35 am

Eat food. Not too much. Mostly vegetables. (Michael Pollan, NYT)

Eat less, exercise more.

Bill Greenfield Says:

June 29th, 2007, 9:37 am

I’ve lost 94lbs and counting in just under 2 years with a loose version of weight watchers. I call it a lose version because I’ve never gone to meetings (online only) and never followed it 100% but stick to the basic principles of eating the number of points I’m supposed to eat everyday.

***Until three months ago, I didn’t exercise at all***

The exercise is opening up new worlds for me but all of my weight loss was achieved through diet alone. I haven’t really changed what I eat as much as the PORTIONS of what I eat. Previous diets didn’t work for me because certain foods were banned so I gave up after a couple weeks. With this new “lifestyle change” I still eat chocolate, chips, or whatever my craving of the day is but I’ve learned to eat ONE SERVING instead of ONE CUBIC TON. My doctor gave his seal of approval from the beginning because this style of weight loss teaches a balanced healthy diet as apposed to a fad diet that cuts out vital parts of what the body needs (such as carbs, fats, etc)

Be encouraged! Shoot for healthy lifestyle changes in your eating habits as opposed to short-term diet fads.

dhk Says:

June 29th, 2007, 9:47 am

Ultimately weight loss is about the balance between calories taken in and calories burned. So by far the most important tip is to know what this means for YOU.

Take the weight you want to be and the activity level that you maintain and calculate the number of calories that you should eat to maintain that weight. There are lots of good resources for this information, but one is the No-Fad Diet Book from the American Heart Association.

Now you have to eat fewer calories than this number, on average, over time to lose weight and achieve your target. So the second most important tip is to know how many calories you actually eat.

You need to keep a food diary with full daily calorie calculations. Write down everything. You will be amazed at how much you learn about your eating habits from this.

MacKash Says:

June 29th, 2007, 9:57 am

No matter how much you want a change in your life, nothing will happen until you DO something… Every night I would tell myself that I’m going to wake up early the next day to run before work, but the alarm would go off, and I would snooze until I was late for work. You can talk about starting an exercise regiment and eating healthier foods all you want, but nothing will change until you START DOING IT.

My biggest obstacles were beer and my bathroom scale. I had just turned 21 when I decided I wanted to seriously lose some weight and it was tought when all of my friends called me 4-5 times a week to go out to a bar.. I cut out drinking, and stopped being a slave to my scale and I lost 35 pounds since december.. Now I either run or bike every morning.. If I wake up too tired to do either, I jump rope in my garage for 20 minutes or so, or even just take the dogs for a nice long walk after dinner.. The most important thing is to always stay active, cut out the sugar (espeically sugary drinks –all empty calories), and stop watching the scale everyday.. If your going to weigh yourself at all, do it once a week as soon as you wake up (after using the bathroom) That seemed to be most consistant with me.
Enjoy the journey, theres no better feeling that being healthy!

Dan Says:

June 29th, 2007, 9:58 am

I agree in part with Jeremy when he says water, water, water. The difference with me was that by water, I’ve found that swimming has been the most successful component of my 60 pound weight loss during the last nine months. The other key steps I took were 1. No fast food… period. Not even occasionally. 2. No sugary drinks (this could come back to haunt me later because I’m up to about 10 diet pepsis a day), and 3. moderate weight training. I joined a gym and the money I’ve saved on big macs has been more than enough to pay for the gym membership dues. I have no intention of becoming a body builder, but working out with weights has really accelerated my fat loss. But the one consistent thing I’ve done is swim, swim, swim. It’s amazing what effect that can have on your strength and endurance. I know there are other things I should be doing, but these few adjustments to my lifestyle have been very effective for me, and now that these have become a habit for me (thank you zenhabits for all the encouragement on how to develop habits!) it doesn’t feel like I’m missing out on anything that I used to do.

Andy Says:

June 29th, 2007, 10:02 am

I can’t really talk here - I’m not at my optimum weight.

But to my way of thinking, you need to commit to one diet - and stick to it for life. The latest low-calorie plan may work fine … until you stop using it.

The best way to start is to make a list of low-calorie foods that you love, that you find satisfying; and when you’re hungry make sure you eat lots of those foods.

Other than that? Eat sensibly, get enough exercise.

Juggling Frogs Says:

June 29th, 2007, 10:07 am

I’m a mother of five kids, and hate to waste food. It is easy to absorb ‘invisible’ calories when clearing the table.

I learned to stop doing this, by allowing myself to eat ’scraps’ only from a fresh plate while sitting.

I *can* still eat that sandwich crust, or finish off that bit of cheese, but it has to go on a clean plate. I have to eat it while sitting down at the table, using utensils.

I started this a few years ago. It broke me of the habit of making my body the family garbage disposal.

A dinner plate of bread crusts, smeared spoons of peanut butter and half-eaten pickle slices isn’t tempting at all.

Not only has this saved me from ingesting a ton of calories, but it preserves my dignity and self-respect, making me a better role model for my kids.

Balfour Says:

June 29th, 2007, 10:11 am

I’m in the process of trying to lose 20 pounds. Have lost 4 so far, over about 6 weeks. I’m counting total calories–food calories minus exercise calories–and the magic number for a weight loss of a pound a week seems to change over time (different factors: lower body weight needs less calories; less minute to minute activity on some days, apart from “exercise;” and who knows what else). Right now, I’ve been using Leo’s monthly Challenges to check in with the others in the group and this is the most compelling thing that keeps me on track when I fall off the wagon.

David Says:

June 29th, 2007, 10:14 am

I have to agree with dhk. I know different diets can work for different people, but it all comes down to calories in and calories out. To make it easier to keep a food diary, I am using a great computer program called Diet Power. You simply put in your weight and your goal weight and what date you want to achieve that weight. The program then tells you how many calories you should eat every day. You put in everything you eat and how much you excercise, the program has a great database with almost any food you can imagine, and if not, you can simply add it yourself.

This it is the only thing that has ever really worked for me. It makes it easy to see where the “big bad calories” are and helps me avoid them. I also know when I can treat myself some ice cream or a cookie.

Scott Says:

June 29th, 2007, 10:23 am

Here’s what I’ve found.

1) Don’t diet. Studies have shown it’s not successful, you just end up giving your body a lot of stress, going off the diet, and gaining the way back + more. Instead of dieting, analyze your lifestyle and see what healthy choices to make. It snacks between meals - starving yourself for 6 or 7 hours at a time between lunch and dinner means you will overeat at dinner. Eat slow and you will only eat as much as you need to be full.

2) Lift weights. If you diet or eat right and do cardio, by the time you’ve reached goal weight you are lighter and your metabolism has slowed down. You want to burn fat and add some muscle so it’s easier to keep that fat off - every extra lb of muscle makes you burn more calories just sitting on the couch.

3) Find fun exercise. Join a softball team, commute to work on a bike, whatever. Your strategy should be time-sensitive - only make choices you can see yourself committing to for years. Be it gym, dieting, whatever - temporary won’t work.

4) Track your eating with http://www.thedailyplate.com. Learn about nutrition. Knowledge=Power.

tom Says:

June 29th, 2007, 10:26 am

well, to keep it short ;-)
Eat smart (Not Less!!) Exercise well and enjoy!
And most of the above ;-)

Mike Ski Says:

June 29th, 2007, 10:27 am

A lot of people have already said good general tips so I’ll put in one that is a bit more unique.

Whenever you eat, think about how much food you would waste by overeating. Your body doesn’t *need* all the food that’s on your plate, why waste it? You could eat the leftovers for lunch the next day and save yourself some money, or you could split it with your loved one and have company while you eat. You could give it to the homeless guy down the block who REALLY needs it. Any reason you find not to waste that food is a good one.

A friend told me once about a study where two people were fed the same lunch, except one was a large lunch and the other’s was a small lunch. After they were done, both of them felt just as satisfied, and both of them got hungry later at the same time. What does this mean? It means any amount of food you eat more than what’s necessary doesn’t give you any benefit! So why waste the money for the second half of that sub when the first half will satisfy you just as much? If you think the second half of that sub may be necessary, what’s the harm in waiting an hour or so and finding out before eating that last half?

greg p Says:

June 29th, 2007, 10:33 am

Change your schedule, if possible. If you exercise in the afternoon but overeat while while watching TV at night, try exercising at night. Go to work earlier, Come home later, schedule your walks during times you know you’re vulnerable to snacking. Switch things up to help break bad habits.

I lost about 100 lbs some years back when I started a seond-shift job (3-11pm) — this took me away from the kitchen during my prime snacking times.

JC Says:

June 29th, 2007, 10:44 am

One quite good solution is THE book… Not one about what you should eat or not, nor about how bad it is to be fat… The only book I’ve read that is more concerned by the person that is fat than by the fat itself. It’s a book from Allen Carr called “Easy weigh to lose weight”.

It’s mostly talked about good sense and opening your eyes over the truth. I’ve just finished this book and it’s really good, now I know I will do it, I’ll lose weight, eat food without counting every grams and be happy…

It doesn’t really belong here but Allen Carr also wrote a book to help stop smoking… It works very well too…

Paul Says:

June 29th, 2007, 10:45 am

Lentils.

Jasmine Says:

June 29th, 2007, 10:48 am

Eat six times a day, at least! Spread it out and don’t eat too much at each session, and it’s amazing how much your metabolism can speed up.

John Says:

June 29th, 2007, 10:49 am

Portion Control + Exercise you like = weight loss

Your body is very wise, as soon as you go on a strict “diet” it knows and rebels by holding onto weight as much as it can. Portion Control - 1/2 of a sandwich vs. whole, 2 tlbs of fudge ice cream instead of pint, 2 slices of pizza instead of 6 etc, etc. Second - you must exercise. But I have found if you pick an exercise you like vs. one you don’t - magic happens. I am a 51 year old male and this has work wonders for me.

Char Says:

June 29th, 2007, 10:50 am

In 2005, I lost 60 pounds and I have been able to keep it off. These tips worked for me:

1) I decided to lose weight for myself. I wanted to be healthier and more physically active. I don’t care that I’m not a perfect size 6. I was beautiful 60 pounds heavier and I’m beautiful now, except now, I can run a mile without feeling like I’m going to cough up a lung.

2) I wrote down everything that I ate and I took note of what I was feeling. I discovered that I ate a lot due to boredom.

3) I tried to get enough water and fiber in my diet. 1 gallon of water and 20-25 grams of fiber was the goal. (Get your fiber from foods, you will feel fuller for longer than if you just buy fiber pills).

4) Exercise, but have fun with it! Ride your bike, dance, walk, play tennis with friends…whatever. Just get out and move.

5) Everything in moderation. If you really want french fries and a hamburger, or ice cream, or a cookie…it’s okay to indulge a little occasionally. Key word, OCCASIONALLY. Better to indulge a little, than to binge later.

6) Learn to cook, from scratch. That way, you control what you are eating.

And finally, 7) Don’t buy into the idea of “diet” foods. I still think it’s better to eat the original food that has been less processed and only eat less.

TomK Says:

June 29th, 2007, 10:50 am

The best weight loss tip depends on the way your body is now and what you are trying to achieve.

For people who want to lose 5 or 10 pounds, exercising more, etc, will help.

For people who want to lose 100+ pounds, dealing with the underlying issues of self medicating depression or anxiety is going to be a lot more effective then anything else. Feeling bad about being fat and trying to lose weight, or putting yourself in exercise situations you don’t feel comfortable in are not going to really help until the underlying issues of using food to treat boredom or anxiety or depression. After treating this underlying problem, the good habits will come without nearly so much struggle.

kleanchap Says:

June 29th, 2007, 10:53 am

I do running as a part of my weight loss. It is one of the best ways to loose weight. The good thing about running is you WILL burn off the fat, which means you can eat anything you want without feeling guilty. However, if you don’t keep up with the running (or other exercises you do) watch the weight creep back on to you.

Exercising is a life style. It is not a one time event. It is cheap and healthy.

PS - REMEMBER IT IS CHEAPER TO BE HEALTHY THAN BEING SICK.

Val Ann C Says:

June 29th, 2007, 10:55 am

1. Observe your hunger patterns. Choose a bedtime that’s early enough to keep you from after-dinner snacking. Stick to that bed-time. If you must snack before bed, have a something small and healthful. Maybe a tiny portion of whole grain cereal with milk.

2. If you are resistant to exercising, consider volunteer labor. Walk dogs at the animal shelter. (Find a shelter at http://www.petfinder.com. Do beach or riverside clean-ups with a local environmental group. Volunteer on building and repair projects.)

Brent Says:

June 29th, 2007, 11:03 am

I’ve lost 65 pounds over the last year by changing my eating habits. When I started, I determined that this would be a permanent change because if I went back to my old habits I would just gain all the weight again.

The single most important thing that I have done is weigh myself every morning when I get up. This has helped me to know where I am every day and it also motivated me to keep working–especially in the early days when I was losing weight but it wasn’t obvious that I was losing weight.

I also look at calories. A 500-calorie chocolate bar suddenly isn’t all that attractive when compared to a 500-calorie meal that will fill your stomach. Emphasize fresh fruits and vegetables and stay away from white flour, white rice, etc. Avoid calorie-dense foods.

Finally, eating small meals six times a day helps because you never have to feel hungry and your metabolism speeds up.

Michael Gross Says:

June 29th, 2007, 11:03 am

Don’t count calories after you each them, count before. Create a routine for what you eat - for a month, do not think of food as something to be enjoyed, think of it as fuel. The routine that worked for me (and this is terrible by diet standards) was to:

1. Skip Breakfast (a real no-no, so they say)
2. Lunch: Have a “Soup Nutsy” Low Fat Soup with a piece of crusty BROWN bread and carrots and celery for desert.
3. Dinner: Have a 6 inch roasted chicken Sub from Subway on BROWN bread. Lettuce, tomatoes, olives, onions, S&P, Mustard, and Hot Sauce.

A big thing for me was that I was hungry right after certain meals, and would want to eat more, but if you just wait, your body has time to realize that you are actually full! So, I knew what I was having each day and each meal. It was no surprise, and there was no guessing and I knew it would fill me up even if I didn’t immediately think so.

One last thing, and this sounds really terrible, almost like an anorexic, is that when I would get hungry around 11:00AM, I would think of my hunger as a positive. I am hungry, and I am not eating until 12:00, so that means I am losing weight - Good Work!

What worked for me is what Leo often preaches, create a HABIT and that way you have no options and nothing you can give in to. You get the same thing everyday to fill up your gas tank.

Paul H. Says:

June 29th, 2007, 11:05 am

There are lots of effective ways to loose weight, but I’d prefer focusing on body fat reduction while keeping lean mass.

With those goals in mind, Dr. John Berardi has a great nutrition program called Precision Nutrition. He sells it, but you can find most of his program online for free (or at least find ideas to improve your current diet). His program helps you figure out a nutrition plan that is optimal for you and your goals and is not a “one size fits all” sort of plan.

For exercise, I recommend Alwyn Cosgrove. His exercise programs are brutal. They’re published in the “New Rules of Lifting” book and online. Of course, there are many other effective ways to exercise. You definitely want to focus on doing a variety of things such as strength training (like lifting weights), energy systems training (like long distance running AKA Cardio or Aerobic exercise), high intensity work (like sprinting) and low intensity work (such as going for a walk with the kids).

Malin Says:

June 29th, 2007, 11:06 am

I lost 22 pounds during 4-5 months, thanks to using a computer program that helped me keep track of calorie gain and loss through food intake and excercise. It was a wonderful tool that showed how much fat/ carbonates/ protein/ minerals/ vitamins I ate and compared it to the recommended dosages for each. The program was set up with my data and tailored to me and my wishes. It also showed different statistics, which helped me stay motivated.

I had tried so many times before to lose weight but never accomplished much. This time I lost the weight and learned a lot about components and energy of different foods, so afterwards I could keep eating healthy beacause I really knew what I ate.

Now I feel satisfied with much smaller amounts of food, I hardly feel the need to snack at all and I get an hour of excercise outdoors every day. Great results if I may say so :) I don’t think this will help everyone, but it was exactly what I needed.

Leslie M-B Says:

June 29th, 2007, 11:18 am

I’m lazy; I don’t like to exercise a lot, nor do I like strict diets. I’ve learned to lose weight by cutting my daily fat intake to 20g or less and walking or biking briskly for about an hour a day.

I’ve also just about given up on eating dinner; I don’t need it if I’ve been good about eating vegetables during the day. (I’m vegetarian.) I use dinner time for walking.

I also weigh myself twice a day (morning and evening) to keep myself focused and motivated. Having a digital scale that measures to the half pound helps keep me on track.

Chuck Says:

June 29th, 2007, 11:39 am

Adjust your lifestyle so that you expend less calories than you consume. For some, this means exercising more. For others, eating less. For most, both. Just make sure you eat sufficient amounts to prevent your muscle tissue from atrophying.

Scott Says:

June 29th, 2007, 11:53 am

@Michael Gross

That’s horrible advice. Keep your advice to yourself. Not eating til noon only makes you: overeat at lunch, slows your metabolism down, causes muscles to atrophy, is totally unrealistic, and studies show that people who eat breakfast every day are skinnier, stronger, and more productive mentally and physically.

Grayson De Ritis Says:

June 29th, 2007, 11:54 am

From a food standpoint, the following works well with a little discipline… take one of the three meals a day, and make it healthier (veggies, fruits, whole grains, etc.). Combine this with drinking ONLY water when at work, and it’s quite the effective method to lose a few pounds.

From an exercise standpoint, replace your least favorite t.v. show (or DVR/TiVO it) with mild calisthenics for 30 or so minutes.

One and/or the other of the above methods, and you’ll see your waistline drop in the gradually into the near future!

dayatthebeach Says:

June 29th, 2007, 11:58 am

In march of 2006 I had pneumonia. I have a history of asthma, bronchitis and other respiratory ailments, so my doctor told me that I needed to start walking to strengthen my lungs, or the next time I had pneumonia could be my last. I was 36 and 75 pounds overweight. I started walking, got bored, and started running on a treadmill. I got up to 3 miles a day and lost 60 pounds in 7 months. My lungs are 150% better than a year ago. I was sick last October, but haven’t been sick since and this is a record for me. Now I appreciate the hard work and am more inclined to pass on fatty foods because of how important it is for me to stay healthy.

radhead Says:

June 29th, 2007, 12:06 pm

Start rowing (or erging) with a Concept2 rower. It’s a TOTAL body wonderland and great for your psyche!

John Says:

June 29th, 2007, 12:09 pm

Weekly fast. I have lots of difficulty with portion control. On Sunday,(a good day for me, you pick your own), I eat no solid food. I have tea with brewer’s yeast in the morning, V-8 for lunch, and a cup of buttermilk for supper. Lots of water, teas, some juice during the period. I am hungry from time to time, but not terribly so. When I get hungry, I exercise. I am much more free to do that on the weekends, and have a wider variety of options for physical activity(gardening, long walks on the trails, cutting weeds with a sickle, cleaning the basement, etc.) As we all know, the hardest part is getting started. Every week, I end up doing more exercise on my fast day than any other one. I was not so interested in losing weight as in not gaining any. Nevertheless, I am slowly losing a pound or two a week. I don’t worry about anything I eat any other day of the week

Deaf Musician Says:

June 29th, 2007, 12:19 pm

There’s only one tip: Get off your couch and run.

Ben Says:

June 29th, 2007, 12:20 pm

There are three periods in my life where I lost weight.
1. high school football
2. I quit smoking, drinking alcohol, and changed my diet. I also ran 3-5 miles a day for 8 months (before my knees started telling me no)
3. http://crossfit.com/, and http://gymjones.com/ along with the Zone diet.

I would have that your goal of losing weight will fail. Why are you really trying to lose weight? My goal, now, is to be stronger and healthier. I’m a big guy, but with #3 in my list, I’m getting to a point where I’m still a big guy, but losing fat and gaining strength and flexability. I don’t concentrate on losing weight, because a nice body is a result of the other things in your life.

Tips:
1. Make lifestyle changes. Stop drinking caffeine. Stop on the soda. Drink water and juices. Eat fiber, calcium, and protein. You can eat carbs and still lose weight. Don’t over do any of hte good stuff in your diet.
2. Start small. Changing your lifestyle overnight is very bad for your body and your mind. You’ll get sick of eating oatmeal 3 times a day, or grapefruit. Your life should be enjoyable and healthy!
3. Tell people around you what you’re doing. This will keep you motivated to continue. Don’t ask for their support, but say “I’m on this new thing where I’m going to kick my ass at the gym/road/bike today and …” whatever.
4. The most difficult thing for me on my #1 and #2 weightloss experiences were staying with it. As soon as I had a beer when I was on my #2…I stopped running almost completely. I had lost 40 lbs. in 6 months because of running…but gained it all back in a matter of a few years. So, how do you keep motivation? That’s something you’ll have to find yourself. It could be “I’m doing this because I care about how I feel/look/act/appear.” Remember that every small step you take is a step towards where you want to be. I asked someone at the gym last week, who was doing sets of pull ups with 90 lbs strapped to his waist how he does it. He said “I started with one.”
5. Regardless of anything I said above, just move more. The average American walks something like 1/2 mile a day. WALK MORE! It’s amazing what this can do for you. I used to get tired walking a mile to the store when I moved to a city. Now I can walk 7 miles across the city to the beach without thinking about it. Just do it.
6. Remember your priorities. Your health is very important. More important than any diet or shape you might be in. Make sure to keep that in mind.

Mary (MPJ) Says:

June 29th, 2007, 12:26 pm

I was having trouble controlling my appetite after having kids. I was eating healthy vegetarian meals and getting plenty of exercise chasing the kids, but I was still eating a lot and gaining unhealthy weight. I found that getting more sleep (not always possible with kids) and doing meditation and yoga helped. But the thing that made the most dramatic difference (I know this sounds cheezy) was the Shangri-La Diet. I cut out soda and replaced it with sugar water, per Shangri-La, and I have been able to control my appetite and lose weight since.

Kristen Says:

June 29th, 2007, 12:46 pm

The best weight loss tip I’ve got is to not diet—instead you should make a lifestyle change… that’s what I call it anyways. I started making small changes little by little. And since I started a couple months ago I now exercise at least 4 times a week, eat smaller portions, and I have cut fried foods, pop and sweets (except for the weekends… I love chocolate too much) from my diet. The key is that I only attempted to do one of those things at a time, when I got one down I moved on to the next and so far the results are good and I’ve kept with it.

Sam Says:

June 29th, 2007, 12:53 pm

Find motivation other than within yourself. Workout FOR somebody else that you care about (your kids, loved ones, friends etc.). When you don’t feel like working out, remember that you’re doing it for them.

Also, stop the evening eating. You don’t want to eat and then go to sleep. All those calories just sit there unused while you sleep.

Rachael Says:

June 29th, 2007, 12:55 pm

- Focus on health and NOT weight loss. It is far more important that you live a happy, healthy life than look good naked. You’ll thank yourself when you are 80 and still lead an active life.

- Make healthy changes in your life one at a time. If you change everything at once the plan will eventually fail.

- Get an active dog! They will force you to get outside every day, and they make the best excercise companions.

fp64 Says:

June 29th, 2007, 13:13 pm

If you’re a stress eater like me, try sunflower or pumpkin seeds. Lots of chewing, not many calories. Just don’t spit the seeds on the floor.

And a gallon of water and at least a 20 min walk per day.

hak Says:

June 29th, 2007, 13:16 pm

As a “retired” personal trainer, I can say that just about everything listed above will work. Where most people run into a wall is their nutrition. The challenge comes in changing your mindset from using food to satisfy a desire (hunger, reduce depression, etc.) to using food as a fuel.

From my experience, very few people have the discipline to make the big jump to that new mindset over night. Most people who try drastic measures end up quitting within a week and then figure that they’re weak and will never succeed. It creates a viscious yo-yo cycle.

The best approach always seems to be taking a series of baby steps. Little successes lead to big successes. Then, every once in a while, take a big-ass step to help blast you through plateaus.

hak

Travis Says:

June 29th, 2007, 13:18 pm

Dave M already gave the advice I always give -”Eat less, Move more.”

So, instead I’ll say - Derive your self worth from something other than a number on a scale and instead gift yourself a body that will function well to server your noble life’s goals.

You are created perfect, return to that state.

Cynthia Says:

June 29th, 2007, 13:18 pm

Exercise and regularly, building up gradually, plus cutting back on empty calorie foods and sometimes on good foods, too, if we eat too much of them. Especially for women, some kind of weight work is essential. A woman loses a lot of muscle mass each decade she doesn’t exercise, and that makes for very weak old ladies whose muscles can no longer support their bone structure, hence the large number of falls in elderly women with subsequent broken hips, etc.

Balfour Says:

June 29th, 2007, 13:33 pm

hak - please oh please, tell us how one accomplishes your statement:
“changing your mindset from using food to satisfy a desire (hunger, reduce depression, etc.) to using food as a fuel.’

The former is totally true of me - I put on weight after a major, bad life change, which I dealt with through food (sweets) and lots of premium cable, over about a year’s time. Considering what I did, the weight gain was relatively minor, mostly because, at a minimum, I always do a lot of walking and don’t have a car. Also, there’s a top weight I will never, ever go over. Someone told me to make that top weight a lower number, but that’s easier said than done. I went over the lower top weight and came close to my true top weight that I’ll never go over.

rohit Says:

June 29th, 2007, 13:38 pm

Thanks everyone for such great tips, yes proper diet and exercise combination helps. In proper diet reduce the in take of three white things - white flour (all purpose flour), salt and sugar. Get rid of white flour completely if possible. Another important thing is all efforts for weight loss should be a personal choice and not forced under any circumstance since anything which is forced is bound to fail.

Robert Says:

June 29th, 2007, 13:40 pm

My #1 tip has already been mentioned repeatedly, and that’s to drink lots and lots of water. I shoot for 2 L/day and carry around a 1 L water bottle with me everywhere.

So instead of recommending water, I’ll give my #2 tip: Watch yourself at the extreme ends of the day, both early and late. I’ve found that I have to restrict myself to maybe one cup of yogurt or one half of a grapefruit for breakfast, and none of the carb/sugar laden stuff like cereal, breads, etc. that usually serve as breakfast foods. It sounds stupid but i lose control when I am around cereal — I’ll end up eating four bowls and not knowing how I got there. Also, I have a no-food-whatsoever-after-7-PM rule to guard against snacking in the late hours when I’m tired and less resistant. Managing food in the morning and at night goes a very long way.

Grace Says:

June 29th, 2007, 13:53 pm

The Weight Watchers point system with daily physical activity works best for me. it is flexible - you don’t have to buy WW food, you don’t have to think about it, and it isn’t really a “diet”; its a food plan for life.

Dustin McLaughlin Says:

June 29th, 2007, 14:11 pm

The best weight loss tip, in my opinion, is to make friends (if you haven’t already) with very physically active people. If you have very active friends, you will be exercising without even noticing it because you will be having fun with friends.

For example, I have a lot of very active friends especially one in general that keeps me on my toes about what I diet and runs with me about 3-4 times a week and it isn’t a boring deal because I am enjoying the time with my friend. We are going to run a 5K tomorrow, so I’m excited about that.

walker Says:

June 29th, 2007, 14:21 pm

Do you walk? no! me too.the most effective simple method which rearranges your capabilities and potentialities is walking.start walking naturally,as if you love to walk but also briskly for one hour at first. watch your food,what the tongue likes, your body dislikes.so listen to your body not the mindless tongue.yes, more water to make you light as water.if you can avoid animal food you contribute a lot to your well being.keep walking.but not with johnny walker.yes its the favorite to tongue and enemy to body.why burden your body with things for which the body overworks to drive them out and there comes again the enemy of the body in to the body.Be body friendly,see the difference.good luck.

Dominique Says:

June 29th, 2007, 14:37 pm

Eat a varied diet. Only, half your usual portions. Eat a lot of vegetables and salads, but only 2 tablespoons of oil a day. Be careful with fruit. No more than two pieces a day. And never, never, never eat sweets or drink alcohol. Along with moderate daily exercise and lots of patience you can lose all the excess weight you need to get rid of. In my case, that was 33 pounds in 3 years. And no suffering!

Greetings from Spain!

Debbie Says:

June 29th, 2007, 14:55 pm

What has worked best for me is eating nothing that I have not bought myself, cooked myself, and cleaned up after. This way my laziness works in my favor. If I don’t feel like going to the store, or if I have stuff but don’t feel like cooking it or cleaning up afterwards, I am less likely to eat. (This is similar to the early-toothbrushing hint. BTW I do squats while brushing the back sides of my teeth and calf rises while brushing the fronts. Then I get in at lease some exercise and also brush long enough.)

This eating-your-own-cooking tip works great when you are poor and works best if you live alone and do not get free food all the time and do not get thrown into all-you-can-eat situations. It also works best when you refuse to buy or make anything that’s really evil. Although since I don’t know how to make chips or soda, I’m fine there.

Shelly Says:

June 29th, 2007, 15:10 pm

If food is your issue (and I don’t think that’s the case for everyone who wants to lose weight), then it really, really helps to do what you can to stop thinking about it all the time. Don’t watch the Food Network. Don’t obsessively plan menus. Don’t read food porn on the web. Most importantly, don’t waste your time reading about the “best” foods to eat to lose weight, and I personally choose not to even read about dieting and weight loss because it all just starts to fuzz up my head and make me feel like I’m either doing too much or not doing enough. I’m better off without the influence of any of that noise about food or weight.

I could go on, but there’s my best tip.

Simon Says:

June 29th, 2007, 15:39 pm

Think, then act. It is very easy for us to arrive at the conclusion that the key to losing weight is to eat less, but this isn’t quite right. You can’t fool your body; If you starve it of energy (calories), it will switch into an energy-conservation mode. This results in a slower metabolism and a longer, harder process to lose weight. That’s beneficial is you’re stranded in the wilderness and need to survive for long periods of time. Not as desirable otherwise. The key is moderation and balance. Determine your caloric needs, then monitor them. ‘Diet’ in the connotation of eating healthy foods, not restricting calories. Exercise six days a week (yeah, it’s going to suck at first, but take comfort in the fact that our bodies are more than capable of this level of activity). Make sure that you balance your exercise regimens 50% cardio and 50% weight training.

I can speak with more authority concerning men, as I have personal experience to back it up. Word of caution: Guys, be sure to keep your heart rate down around 60% of your max during early morning cardio sessions; this will reduce your body’s breakdown of muscle as a source of energy, and instead pull from your fat stores. Go to the more popular exercise and fitness websites for the best price for protein powders and supplements (bodybuilding.com and supplementwarehouse.com are where me and my gym buddies pick up our stuff). I’d say my best advice is to perform your own research. This not only results in a higher level of clarity concerning the subject, but also becomes an investment toward your new goals.

Jonathan Says:

June 29th, 2007, 16:10 pm

Its not just one thing, but a lifestyle change. First, you need to exercise and get off the couch. Whether its for a walk around the block or weight lifting, try breaking a sweat. Second, cut down on your portion sizes. This country is in a sad state of affairs when you look around at the gargantuan portions — you simply don’t need this much food! Save some for later and eat sensibly. Eat smaller portions throughout 5-6 times throughout the day and eat whole grains and protein. Cut back on salt, unhealthy fats, alcohol and eliminate HFCS (High Fructose Corn Syrup) from your diet completely. Drink plenty of water. Do this and I promise you’ll see the pounds drop.

I myself was once 40lbs overweight so I know what its like. I did the Body For Life program and I recommend it to anyone serious about losing weight.

Rob Says:

June 29th, 2007, 16:56 pm

I have to say that the words ‘more’ (exercise) and ‘less’ (eating) are totally unhelpful. More or less than what? dhk and David (above) have the correct answer…

The key to taking control of your diet is knowing what the correct amount is to eat in the first place (and possibly then you’ll know what more and less relate to).

It’s a case of simple mathematics which, as a geek, I’m fairly comfortable with. Just remember ‘calories in’ minus ‘calories out’. Calories ‘in’ are what you eat, and calories ‘out’ are those that are burned by your body simply staying alive, as well as any additional exercise that you may bring to the equation. As long as the daily total is below your required amount you’re on the right track. It’s worth noting that it only wants to be lower by just a few hundred calories - not too many more or your body goes into shock and holds on to the fat as it thinks there’s an emergency going down! i.e. starvation

As you’re in the UK I thoroughly recommend a web site called weightlossresources.co.uk as they have all the info and online tools to help you understand the simple basics about what you are eating. It takes out all the ambiguity of words like ‘more’, ‘less’, ‘varied’ , etc as you actually see real facts for once. The great thing about this being online too is that you can access it when you’re away from your own computer (on vacation, at work etc), and it has a great deal more information than you get from an installed program, as you can access its forums, as well as get advice and support from other people discovering the same things.

I had never been taught anything about what to eat in my 40 years and it was a real breakthrough for me to see it displayed as maths and pie charts (no pun intended). I think anyone who’s remotely computer orientated (I can’t keep calling us geeks) through web users, all the way to programming nerds (again, like myself) will really benefit from the information found there.
I finally found out how much to eat each day (calorie intake), and how that’s made up from the food we eat (type, as well as portion size!!!). It really doesn’t matter where the calories come from - eat a pound of lard if you like - but you’ll soon see that the online tools show you how to balance your diet so that it ticks all the right boxes. The old cliché of a calorie controlled balanced diet makes the most sense, and there’s certainly no need to upset balance by cutting out this and cutting out that, which usually deprives you of something you like in life and leaves you with cravings.

I lost 6 Stones, from 18 down to 12 (that’s 84 lbs, or 34 kgs) without doing any additional exercise, just by maintaining my correct calorie input for 12 months. I am a different person now. Just from being a reader of your site I can tell you’d love it. Good luck, and email me when you’ve got down to your target weight.

Tom H Says:

June 29th, 2007, 17:13 pm

Positive change is easier than negative change. Instead of thinking of foods that are ‘bad’ and that you feel like you need to cut out, think about all the new recipes and foods you will get to try if you start experimenting with more vegetables, more beans, more spices, etc.

Similarly, if you are putting off exercising until you can quit smoking, don’t! It’s easier to have a reason to quit smoking because you’ve found an exercise that you enjoy.

Craig Wall Says:

June 29th, 2007, 17:44 pm

After losing almost 140lbs (from 377 to 238 so far), there’s one philosophy I can give you that’s helped me:

Focus on one thing at a time.

Everything we do is based on habits. If you’ve got to both get into the habit of eating great AND exercising daily, you run a big risk of getting overwhelmed when you’re not seeing results or you slip a little.

I concentrated on getting into the habit of exercising and eating less, but didn’t concentrate on changing all of my eating habits until I got into a regular exercise routine.

If you change one thing at a time in your lifestyle, it’ll be easier for you to establish those habits you need to fully install that new lifestyle.

Blue Coffee Says:

June 29th, 2007, 18:04 pm

In my experience, not in a specific order:

1) (Like Rob said:) More calories out than in. In a healthy way.

2) Use your body, respect it’s potential.
Warming up and cooling down are very important.
Practice flexibility. Stretching is a workout suited for everyone.
You can recompose the look and feel of your body just by a proper stretching routine. Learn to experience and to know your body, you’ll like her/him :)

3) Try to enjoy your food, eat it slowly and consciously.

4) Educate yourself about the basics of the human metabolism and excercise.

5) Evaluate the pro’s and contra’s of weight loss.

Don’t make it a routine, make it a ritual. Make it a habit.

grts,

BC

Mardee Says:

June 29th, 2007, 19:24 pm

Get enough sleep - that’s the first and most important step. Without sleep, it’s harder to plan your meals, to exercise, or to consciously eat healthy. I’ve been struggling my whole life with weight problems and the only time I’ve been successful with losing weight is when I consistently get enough sleep.

Pikovaya Says:

June 29th, 2007, 19:26 pm

Things that have helped me:

1. Only diet on weekdays. Don’t binge on weekends, but save two days a week to eat the yummy things. Also, because some of us really can’t break that chocolate addiction, calculate one treat every day into your calories.

2. Take the stairs. Walk or bike ride that short distance instead of driving.

3. Use those multi-colored stars on the calendar for each day you’ve achieved your goal — exercise, diet, whatever it is. Gives you something, small as it may be, to look forward to.

Keith Says:

June 29th, 2007, 19:52 pm

A little over two years ago my Dr. diagnosed mild initial type 2 diabetes. It runs in my family and I have seen my mother, sister, grandfather and aunts ravaged by it. I don’t want to be the next. I was already an active person, but had slacked off due to business stresses for about 5 months and gained weight. I determined to reduce diabetic indicators and cholesterol numbers, get my energy back. I am coming up on the age when my dad had his bypass, so that’s another factor. BTW, I have a background in biology and health science, though not currently working in that field.

1) cut out most simple carbohydrates (starch, refined flour). But not Atkins fanatic. Nobody can sustain an Atkins diet. Most iterations of the Atkins diet are not that healthy. Not enough fiber due to lack of vegetables. Too much fat. White flour, white rice, refined corn products are the biggest culprits. I try to keep sugars and carbs under 100 g for a meal. Above that precipitous blood sugar rise is triggered.

It was a realization that so much of that junk had next to no nutritional value. Starch is essentially tasteless. Starch needs other flavors to make it palatable. Why not eat other things that have actual taste. It is a cheap filler that substitutes for more expensive and more healthful ingredients. I’m a capitalist, but the food industry should be considered a bunch of criminals.

Add spices to food to increase interest. Hot sauces, salsas, garlic, pepper, oregano, basil, mint, nuts…experiment

2) completely cut out sugar, high fructose corn syrup, etc. Increase good fats from nuts, fish, olive oil. I might have a diet Coke once in a while or some Crystal Light or Splenda in my tea, but I’m working towards reducing artificial sweeteners just out of principal.

3) found a simple scheme for blood sugar control in a diabetic cookbook called ‘rate the plate’. 1/4 of the plate can be covered with carbohydrate (preferably complex carbs) food, 1/4 of the plate with protein/fat food (meat entree), 1/2 the plate with vegetables. I actually love vegetables so that was not hard to do.
This is an easy plan to stick with that does not starve. I also try to include two or three substantial snacks a day such as fruit or a protein bar.

Beware, most protein bars are loaded with sugar, fat and carbohydrates. I found a few such as the Detour Carbwell and Pure Protein brand products that are under 5 g sugars and carbs, very low fat and taste good. I especially like the Pure Protein brand. Very good.

4) look up glycemic load. It is much more valuable concept than glycemic index. More realistic as it takes into account portion sizes and factors like fiber content. It will allow you much more leeway than just counting GI numbers.

5) Ramp up exercise. At present I lift about three times a week and do cardio, abs and calves on the alternate days. I vary cardio between several exercises to keep interest. I rollerblade when the weather is right, bike on an indoor trainer, inexpensive elliptical trainer, second hand rebounder, jump rope, heavy bag work. Cheapest things to start with are a jump rope and body weight or elastic bands/tubes fro resistance exercises. Then to free weights. Run the dog. Good for the both of you even if just for short sprints. The more you do the more you will be able to do. Think of a long term goal of how you want to look, feel, think about yourself.

6) Look at junk food and say “I don’t eat that” instead of “I can’t eat that”. Will make you feel much more in control instead of the diet controlling you. Also the condition gives me the impetus and excuse to only eat “what will not kill me”. “What do you want to eat for dinner”…”something that will not kill me”. You will look at food differently when you realize the damn stuff is killing you. What is hard to comprehend is that almost 3/4 of the food in the average supermarket is starch based junk.

7) do not pass up breakfast. Oatmeal with yogurt, peanuts and fruit, scrambled egg beaters or egg whites. Don’t be terrified of eating the occasional whole egg. Even oatmeal with egg substitute cooked into it. Sort of french toast taste. Oatmeal is a complex carbohydrate that digests slowly so your body can use the energy instead of quickly converting to glucose then the excess to fat. Watch out for traditional breakfast foods. A bagel is the equivalent of about 4 slices of white bread. Your blood sugar will skyrocket, stress your glucose management system and the excess stored as fat. Beware of ‘whole grain’ breads. Most are mostly white flour disguised with some brown chunks. The glycemic load of most are actually higher than plain white bread.

Lost 30 pounds within 6 months, diabetic numbers are in the normal range, cholesterol is in the normal range, though for diabetics it should still be about 20 points lower. Work to do.

Still have pizza occasionally, leave most of the crust. Sandwiches, subs hamburgers don’t eat half the bread if possible. Not afraid to leave starches behind. I do like tortilla chips and Cheez-its. More work to do. My wife continues to buy things I don’t eat. You have to be independent minded these days to be fit with all the counter influencing forces around.

8) Read everything you can. Some stuff is trendy garbage. Look for the books that talk about health improvement instead of weight loss. Improve your health, strength, wind, joints… and your weight will naturally come under control. I bought a couple of body building books at first, but most of what I have read and learned comes from the library and the internet. A book that rings true is Sylvester Stallone’s “Sly Moves”. The guy talks about almost 50 years of keeping fit. He’s 60 now and has a lot of good ideas, fun to read.

9) Get a $10 set of body fat calipers. Much more reliable than hi-tech body fat measuring scales (uniformly inaccurate garbage). Started at 25% BF. Down to as low as 14% BF. Currently about 17%. Goal is about 10-12%.

Better stop. Sorry this is so long. Hope it helps.

http://mysite.verizon.net/resrhsyu/ for more. Nothing to sell, just my basement and experiences

Keith

Steve Says:

June 29th, 2007, 20:32 pm

Eat less. Simple as that.

Alex Says:

June 29th, 2007, 21:53 pm

I’ve lost about 13kgs this year, I’m going slow with it.

I’m eating small meals more often of low carb (wholemeal breads etc), low fat butter and cheeses, skim milk (but I’ve always had that), lean meats that are high in protien like fish, chicken. Having my meats as a side dish and not the main meal. Lots of green vegetables as they are the “free” foods.

Cut out sugary drinks and fast food. That was the easy part because I don’t like them other than my love for Subway :)

I’m also going to get myself a Nintendo Wii with Wii Sports and try the Wii Weight Loss Plan.

http://wiiweightlossplan.com/?q=node/178

Kit Says:

June 29th, 2007, 22:57 pm

One of the biggest things that has worked for me and I’m not sure it’s been mentioned is:

TELL OTHERS YOUR GOALS.

Not only will you then have someone else also expecting you to perform but you’ll gain a cheering section!

Also, rewards! New clothes make awesome rewards for weight loss. Going out with friends (but not for anything food related) is a great reward.

Eat lots of fiber, it’s surprisingly filling compared to that cupcake.

And finally, weigh yourself but also take your measurements. Sometimes your scale won’t budge but your waistline will. :)