Weight loss for dummies, a sleep deprived yet caffeinated thread:

First things first, you should work out your BMR or ‘Basal Metabolic Rate’ to understand how many calories you should be eating in a day, here is a good one: https://www.bmi-calculator.net/bmr-calculator/ 

So many people just go straight for 1200 without knowing the correct amount for their own bodies

You’ll want to be eating in a calorie deficit, meaning burning more calories daily than you’re consuming. A 200kcal/day deficit will generally lead to a 0.5/1lb weight loss a week

Track your calories! The next step towards greatness is using a calorie tracking app to keep an eye on your calories. A good one is My Fitness Pal. Include your condiments and any drinks that have calories in them, as this is something a lot of people forget!

Weigh your food! This is so important as it is so so easy to underestimate your portion sizes and overeat this way.

Portion control! This is a huge hurdle for most of us overweight people. Use a smaller plate to trick yourself into eating less food and drink a full glass of water before eating to become fuller much easier.

Avoid sugary drinks! This includes normal Coke, Pepsi, Dr Pepper, even fruit juices as they are very high in sugar. I know this one is hard, but switch it to Diet/sugar free versions.

Drink water! Try and drink at least 1.5L of water per day. Drinking water is super important as when you don’t drink water, your body holds onto any water you consume, knowing that any it gets any way will be in small amounts.

On the same note, water is held in the body by glycogen, the energy source created from sugar (glucose), which is a carbohydrate. Try and eat lower carb if you can to minimise water weight stored in the body. When the glycogen stores deplete, extra water weight is dropped.

Try intermittent fasting. IF means eating in a smaller window, many start with 16:8; a 16h fasting window (including your sleep!) and eating in an 8h window. For example, only eating between 11am and 7pm.

Here is an in-depth read for anyone interested: https://www.healthline.com/nutrition/intermittent-fasting-guide

What you eat is *the* most important part of weight loss, but that’s not to say exercise won’t help. Gaining muscle through lifting weights means your BMR will be higher, so you have a higher calorie deficit and lose weight faster over time.

I highly recommend sorting out your diet and just start with that, before going all out and implementing a full scale diet and exercise regime that is super strict. Start with one and add the other when you’re comfortable or you’ll just give up as it’s harder to sustain.

I may add to this thread going forward when I can think of things but I’ll sign off with this: take progress pics and compare them every now and then. Weight loss is S L O W. Please don’t expect overnight results and get disheartened, which is easier said than done, I know.

The extra weight you have gained didn’t happen overnight, and losing it won’t either but you WILL GET THERE if you keep at it. The time is going to pass anyway, so let it pass by making a positive change for yourself. You want to be around to see your kids grow up, right?