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Many of us are struggling to stay in shape. According to the World Health Organization, in 2022, 2.5 billion adults (43%) aged 18 years and older were overweight, including over 890 million (16%) who were obese. At the same time, over 390 million children and adolescents aged 5–19 years were overweight, including 160 million who were obese.
These numbers have been increasing for the past few decades now. Worldwide adult obesity has more than doubled since 1990, and adolescent obesity has quadrupled.
And with the internet being full of contradictory advice, Reddit user Misha2468 asked people to share their tested-and-approved fat loss tips. Below, you will find some of the most upvoted and insightful responses we've picked to help everyone on their journey toward a healthier body.
This post may include affiliate links.
#1
Walk, I don’t care if it’s half a mile or 10k steps. Just go walk and it will become easier and you can go further and do more little by little. Do it every day.
Emlashed:
I finished dead last in a 10k race. It wasn't my first 10k but it was much harder than the prior one. Unfortunately, I knew I was last before I even finished because I started being tailed by a golf cart and volunteers opening the road back up behind me as I went. I was really struggling with it emotionally for that last half mile, I was pretty overweight and not a natural runner and the realization that I was actually last crushed me. I was almost in tears by the time I saw the finish line.
The crowd was gone, it was just volunteers waiting for my fat a*s to get over there so they could start breaking down the finish line area. Then I saw one lady standing in the middle of the road just over the line, holding a medal, and cheering for me.
When I crossed the line, she congratulated me, gave me that medal, and when she saw I was indeed now crying, told me to remember that no matter what, I still beat everyone at home on the couch.
I will always appreciate that nice woman and that sentiment still helps me power through sometimes.
KatSaidWhat 4 months ago
"you still beat everyone on the couch" is something I am going to take from this and use.
Rianna Lewis 4 months ago
Honestly with being incredibly obese myself at one stage, we NEED more kindhearted people telling us this stuff.. encouraging us that it’s fine that we didn’t “win” but in other ways we kind of did.. too many people will easily take shots and tear you to shreds to let you know how “repulsive” you are but not one person will be beside you cheering you on seeing your struggles in pain letting you know they’re there for you
ROSESARERED 4 months ago
Walk for 3 minutes, turn around, go home. Increase it by 1 minute each day. If it's too painful, keep walking the same length of time, ie 6 minutes, till it's no longer painful, and then start increasing it again. I wS told this by a pain management clinic when I broke my back. Do this with any exercise, you will reach your goals instead of giving up.
RELATED:
#2
Don't let one slip-up mess up the whole day. "Ugh, I already ate that donut, might as well get pizza! I'll start fresh tomorrow!".
aslfingerspell:
I once heard someone phrase this as "Don't let a slip turn into a slide."
Ms.GB 4 months ago
This was always a major problem for me. I was very much an all or nothing dieter. I started using a calorie tracking app and that's made it much easier for me because even if I do eat something that in my mind isn't healthy I just add the calories and I can visibly see it's not an "end of the world" mistake. Before I would just try to eat everything healthy and then I'd go to a party and have pizza and cake or something. In my mind that was like a weeks worth of calories but in reality I was only going a few hundred calories over my defecit which is my maintenance calories. So no, one bad day will not make you gain weight..not even close. It took me 3 months to lose 20 lbs so it's not gonna take a couple bad days of eating to put it back on.
Load More Replies... #3
Water. Lots of water. Any time you think you feel hungry and it's not mealtime, grab some water.
(Weighed almost 300 lbs this time last year, currently 177 lbs).
b2q:
Cucumbers also work. They are cheap, basically just water and you still get the feeling you are eating something.
KatSaidWhat 4 months ago
I've been trying this. Am I actually hungry? No? Drink some water. Carrots also work btw. Good calories and fibre.
Partypants 4 months ago
I like to brush my teeth lol it helps me not want to snack again because I don't want to keep brushing them.
Emilu 4 months ago
Watermelon as well if you want the feeling of eating something. Green tea helps a bit if you're hungry but don't want to actually eat something. I also find sparkling water more 'filling' than plain water, but not everyone likes sparkling water/it doesn't agree with everyone.
#4
Eating disorders can make you big, too. For me, weight loss didn’t start with the gym or counting calories or c*****g soda. It started with a really great therapist. I’m down 120lbs and haven’t dieted at all, just fixed my relationship with food. .
The Other Guest 4 months ago
Cutting is *not* an offensive or obscene word, BP. The censorship here is beyond ridiculous; cut it out.
Fire Singer 4 months ago
Yeah tried this only to find out, shocker, my health insurance doesn't cover therapy.
#5
Stop thinking about it as a "diet" or temporary thing. Think about it as " this is how I eat now" and the temporary thing is eating junk or sweets once in a while.
lilsmudge:
Consequently, it’s really, really, really important to find food you genuinely enjoy that fits into that. It doesn’t need to be perfect, but a small indulgence will be better than a big one and help you sustain that diet.
I love salt. I love it. I love potatoes with butter and cheese; f*****g delicious, f*****g terrible for me. I discovered that a great swap for me is an unseasoned baked potato (truly an underrated health food, potatoes have fiber and super h**h satiety) with super, violently garlicky homemade hummus, black beans, and kale. The garlic makes everything taste really indulgent and despite having no cheese or butter it tastes like it does. With the beans and kale it’s got s**t loads of fiber and protein and keeps me full for most of the day for relatively few calories.
sturmwesen 4 months ago (edited)
I substitute many meals with veggies and tofu out of the oven. you can add spices from different countries so it's not always the same. breakfast sometimes is a fancy snack plate with veggies, hummus and olives.. and it helps to have nice or special plates. I love my vintage plates, bowls and devided snack plates
KatSaidWhat 4 months ago
The most successful dieters I know built a "cheat day" into their diet until it changed into a lifestyle.
Emilu 4 months ago
This... you need to allow for a day that you might not be as rigid as you should be. If you plan on every day being nutritionally perfect, you're going to be disappointed (and probably bored with your life, because eating the same foods without anything to look forward to sounds terrible). Say, if you love burgers, make a burger at home and use real lettuce, non-limp tomato, good quality cheese and a nice patter in it without adding all the extra oil to cook it. Frozen chips cooked properly in the oven need a drizzle of oil at most; you don't need to deep-fry them to get a crunchy texture. You can still enjoy the taste, feel that you're spoiling yourself and not eat your day's worth of calories in one sitting.
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Daniela Lavanza 4 months ago
This! The change must be permanent to work. If you go back to your old habits, you'll get back to your old weight too. A way to make it better is indeed to change habits little by little. I for one have replaced candies with roasted almonds (without salt or sugar). Take a sugar free dessert at the end of the meal and so on.
#6
Don't drink your calories.
badexcelmonkey:
This is such a good tip. Soda, sauces, dressings, and other liquid foods have way more calories than it looks. I lost a lot of weight just by c*****g out soda with no changes to my physical activities.
be_american_get_shot:
Alcohol was double trouble for me. I would out aside a bunch of calories so I could drink. Drink to end the day. Then often I'd get k**ler munchies and not care so just eat something terrible after drinking late.
Worst. Diet. Ever.
Stopped drinking and everything else fell into place.
DrBronxx 4 months ago (edited)
This is a rule I try to follow throughout the year - the only calories I drink are alcohol, and *only* on the weekend, if even then. However, in summer I tend to fall off the bandwagon - a glass of coke on a hot day is just so d**n refreshing. I had a week off work recently, and I drank an embarrassing amount of cola. Back at work now, so back on the no-drinking-calories thing.
The Other Guest 4 months ago
Did BP seriously censor "cutting"?? Context, censorbot. You really need to be programmed to understand context.
#7
Swimming.
Easy on joints already struggling with extra weight, who would otherwise find cardio hard.
Also great for strengthening lungs, for overweight people (or any people, really!) struggling with breathing issues.
Helped me lose 20% of my body weight some years ago.
Sarah 4 months ago (edited)
I’m Nowhere near a sea. Local pool has adult lanes open at stupid times such as 11am on a Tuesday. ( at work) I’ve done a hotel stay purely for the pool. What does anyone else do? Find a gym with. Pool and pay the huge subscription? At the hotel , got chatting to a lady, she brought her own flippers and pool noodle which is brilliant idea for those of us who can’t swim but want to. And as hotel and not public swimming pool you’re not restricted to just an hour of use
M M 4 months ago
Actually my pool has lanes open at weird hours, but I asked the staff if there’s a way. Apparently swimming clubs rent out the place at more convenient hours, so I signed up to one. Check at your place if they do the same. Also, if you can afford another subscription - just buy it. Healthy habit that makes you feel good is more important than some extra dollars.
Load More Replies... Emilu 4 months ago
Swimming is amazing for people who suffer from pain. I met a beautiful woman when I was in hospital one time who suffers from Complex Regional Pain Syndrome; it essentially comes about when an injury heals and causes pain and inflammation disproportionate to the injury (to the point where it's considered up there as one of the most painful conditions one can experience). She had it in her back (used to be a competitive dancer), and you could hear her screaming and crying regularly throughout the day because of her pain. The only pain relief she had found when I knew her was once she'd actually got into the pool (getting in and out of the pool in itself was awful) and she could just float/do simple exercises. It was so nice to see her smile and not be in absolute agony, even if only for a couple of hours.
#8
Don't go 0 to 100% immediately.
If you switch from a poor diet and no work-out to an insane diet and intense regimen in one day, you are never going to stick to it.
It's okay to progress slowly.
Stop looking for shortcuts. The time you waste looking for a magic diet fad, supplement or pill could have been used to actually do the work and get you half way there.
Take advice from people who have never been fat with a massive grain of salt. A lot of gym rats, bodybuilders and extremely in-shape people actually give atrocious advice to fat people ; recommanding exercises that are going to m****r your joints and failing to recognize that losing fat for them and losing fat for you are two very different things. They also completely ignore the psychological aspect of getting fat in the first place because they've never experienced it.
Motivation is good but discipline is what is going to get you there.
Don't give up after one bad day, or week-end or even month. Getting healthy is a journey.
troufaki13 4 months ago
You can't reverse years of bad eating habits and poor to no exercise mindset in one week. It's not sustainable.
Ms.GB 4 months ago
I'm 3/4ths of the way there. So close to my goal but the last few pounds feel impossible to shake!
Earonn - 4 months ago
Platforming is normal. Give your body time to adapt. Clearly you are capable of doing it, since you came so far. Trust yourself. ♥
Load More Replies... Earonn - 4 months ago
If people in general could refrain from giving overweight folks "advice" until asked for it, that would be great. Until we see you doing the same with people drinking, smoking, stressing themselves out or driving too fast, we know you're only 'helping' us to feel better about yourself.
#9
It’s okay to go to bed a little hungry. Drink water and go to sleep.
binglybleep:
Just in general it’s okay to BE a little hungry. You won’t die if you’re hungry for a bit, and if you want to lose weight you’re probably going to have to be a little hungry at least sometimes, because the whole point is that you’re eating less than you were.
Eating every time you think you might be hungry (which for a lot of people isn’t a true signal of needing food, it can be boredom, just wanting to eat etc) is frankly how a lot of us get to the point where we need to lose weight.
Emilu 4 months ago
Caveat: Assuming you don't have health issues. Due to mine, I need to overeat to be considered 'eating healthily' for my condition. If you're just there to lose weight, then sure. Just be sure there's nothing else going on first that makes it unhealthy for you.
M M 4 months ago
Exactly! I guess this advice is for those who just can’t stop snacking before bed.
Load More Replies... #10
Stop drinking sugary drinks. You'll lose a s**tload of weight if you stop drinking soda as a main liquid intake.
The Other Guest 4 months ago
As with all things, moderation is key here. One caramel iced coffee a day with the rest of your liquid being water? Probably not gonna be a problem.
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#11
Being honest with yourself and tracking your calories. Get a calorie tracker, and run your meals for a week. Don’t change anything, eat and drink like normal for a week, but track it all. It’ll blow your mind how that handful of nuts/4 sodas/couple extra dinner rolls with butter/etc. all add up and you’re staring at a mind-bending daily caloric intake. It shows you where you’re REALLY starting from, and you can make real adjustments to get started.
DrBronxx 4 months ago
Tracking is just so d**n tedious though. It drove me crazy the few times I tried it.
Jenni 4 months ago
Yeah, i can't get over the hassle of measuring all my food every time I cook. I'm a cook by eye person, and having to input exactly how much of each ingredient I used just wasn't worth it
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Lene 4 months ago
Doesn't work for me, unfortunately. If I count calories one day I will eat double of what I usually eat the next day. I can try really hard to not eat double, but it just makes my mind hyperfocus on food and cravings so hard that I can't cope with anything at all. I suppose it's somehow part of my neurodivent brain now? Pretty much any sort of counting is bad for me. The only thing that seems ok for me to count is minutes I walk. Everything else is a no-go.
#12
My wife lost it through us just walking and eating healthy. It took time, but portion size was more important than what foods she ate. Think "how you eat, not what you eat." And every day after dinner we walked for a few blocks, working up on distance and pace. Now we walk more and hike on weekends. But in the beginning, it starts slow. But then 6 months later, she was a different human. One year later even more. Nothing is instant.
#13
I upped my protein and fiber intake, 2 liters of water a day. All that kept me from feeling hungry so I didn’t eat as much. I’m still kind of fat, but I’m working it down. Just gotta get into a decent exercise routine.
Taffy Renee 4 months ago
Some times you need someone to work out with. Keep each other motivated.
#14
A little surprised I haven’t seen this yet: BE NICE TO YOURSELF.
Think of yourself with nice words, don’t bad talk and insult yourself!! Accept that you who you are *right now* is valuable and worthy of the changes you’re working towards. *When* you slip up, do not berate and malign yourself—just say “oops” and then promise yourself to try again at the next opportunity.
Lene 4 months ago
If it's really hard to say something nice about yourself/ your body, you can always start with something like: I love my body because it keeps me alive. I love how my skeleton helps me to move around. I love how my skin helps keeping my organs in their right places. I love how my heart pumps blood around in my body. I love my bladder/intestines for helping me get rid of the unnecessary stuff in my body. <---this sort of self-talk has helped me a lot with learning to love myself. Because they are just facts, they are not subjective things that are open to interpretation. It's just how my body works (more or less) and when I say it like this, I can't help it but to at least feel more respectful to my physical body.
#15
Don't put so much pressure on yourself and take it a day at a time, the more you fixate on it, the more it takes over your mind and will cause all or nothing. Find distractions and keep busy. Slowly at first and then you'll see the weight drop and it will become natural.
#16
My opinion is that advice people give that requires entirely c*****g things you love, or making you do things that make you feel bad, are bound to fail. But this is just my experience, and everyone is different.
For me it started with calorie counting, and trying to be honest with myself about those estimates, while recognizing that I was probably under counting things. From the calorie counting and watching my progress, I came to several realizations/tips:
1) Reduce your portions. Especially eating at restaurants in the US, portion sizes are huge. Start off by just leaving a little on your plate instead of cleaning it, and gradually reduce further. After a while you won’t be able to finish the plate at a lot of places even if you try. When making things at home, measure out a serving instead of guessing.
2) You don’t have to entirely quit sweets or snacks but be aware of what you’re eating. Some desserts might be 800 calories and not really much more satisfying than eating something with 200 calories. There are lots of things that you can have a little treat for 100-200 calories if you seek them out, you don’t have to go cold turkey!
3) Don’t beat yourself up over “cheat days” or whatever. It’s about building better, sustainable habits, not strictly following some rule book. If you treat yourself once in a while, or decide not to track things for a few days during holidays, it’s not going to matter in the long run. And feeling like you’re allowed to do things like that will help you keep the habits.
4) Don’t keep things in the house which you don’t want to eat. If you’re trying to reduce ice cream, or chips, or alcohol, or whatever, don’t buy it. It is so, so, so much easier to have willpower once a week at the store than 24/7 at home.
5) Give yourself milestones and rewards to work towards. For me at least, losing the weight was rewarding on its own, but having additional things to work toward (like, buying myself something I’d been wanting at certain milestones) was an extra motivation to keep going.
nottheactualphoto 4 months ago
It's "cutting." Please welcome the new addition to BP's ever-expanding list of Bad Words.
Load More Replies... Richienotsorich 4 months ago
On trips to America I was glad to see The Cheesecake Factory had calories listed next to its meals on the menu. I was horrified to see how many calories are in the meals though.
Earonn - 4 months ago
I count calories but don't count the daily hour of walking as exercise calories spent. They are my buffer for if I miscalculate. But as said before: the main thing about it is to get an honest impression of what you eat and what you can leave out. Smaller portions, too - it's easier not to eat 100 calories than to work them off. And remember that calorie counting is just a workaround to get you going - later you'll know your portion size, that's where you want to get to.
M M 4 months ago
About point 4 - for me it helped to make a weekly meal plan and buying groceries online, following a plan is much easier if there are no distractions. I also stopped buying ready made sweets, not really restricted myself from them. If I need to actually bake a cake to eat something sweet usually I just give up as it takes too much time.
#17
Lift weights as you lose weight. You will probably lose weight slower, but you will hang on to your muscle mass while you’re in a calorie deficit.
I took up biking and running and didn’t start lifting until I had lost about 45 pounds. I would do it differently if I had to start over. However I will say, it was fun to be able to see the muscle as I put it back on.
#18
At my doughy-est, I was 265. My wife wouldn’t tell me hers. While I was doing our taxes, I calculated how much we were spending on cigarettes every year. It was close to $10,000. So we quit. It was a b***h quitting after 24 years. But after 2 weeks, our sense of smell and taste returned, and we realized what s****y food we were stuffing ourselves with. So we got gym memberships and started exercising. At first, I couldn’t even do 15 minutes on the exercise bike. But after awhile we both got into great shape. We ran marathons and climbed mountains. .
#19
Get tested for sleep apnea. If you're not getting good sleep (there's more than just getting 8ish hours), your body may not be metabolizing your food properly. I'm down 25 pounds in 6 months after starting to use a CPAP, and I feel so much better now that I'm getting good sleep.
Also eat a ton of veggies. I've started getting lots of potatoes, carrots, squash, and onions do chop up and roast as a side dish or the base of a meal. I'm new to roasting veggies and was astonished by how much seasoning I needed to add, but I can eat that mix for meals, snacks, and mindless grazing everyday. Bonus if you're able to get fresh produce from a farmers market!
Lastly, find fun ways to move. Good habits have to be enjoyable. I love square and contra dancing, and go at least once a week. Walk around your neighborhood while listening to music or taking pictures. My friends and I will go on leisurely walks when we're hanging out sometimes. .
KatSaidWhat 4 months ago
Sadly I am no longer allowed to move in my favourite ways due to re-rupturing ankle ligaments... star jumps and skipping are very effective and lazy ways to exercise. I was literally skipping during advert breaks...
Earonn - 4 months ago
Sorry to hear that - and thanks for the tip, ad breaks use to bother me on you tube, now I'll use them to my benefit. :p
Load More Replies... Earonn - 4 months ago
Get vegetables. They're not all of them expensive. Frozen veggie mixes are great - just throw them into the pan or even the air fryer! Stay away from ultra processed food ( if you're interested in that, check out Chris van Tulleken's interviews and talks on you tube). Also, freshly prepared veggie dishes are SO MUCH BETTER than ready made meals!
#20
When you first start to think you’ve had enough. Stop. Full stop. I don’t care if there’s more on your plate. Drink some more water and save the rest for later. Even if it’s only a few hours later.
Partypants 4 months ago
I used to have this thing where I'd literally lie in bed thinking of snacks I could eat even though I was full. I started realizing my food isn't going to run away, I don't have to eat everything at once. Changed my thoughts which changed my behavior.
Maim 4 months ago
I had this mentality too. Either ordering the unhealthy thing or eating it all in one sitting. There is no reason to think that I can't order that dish again somewhere down the line. It isn't all of a sudden going to not exist.
Load More Replies... #21
Treat it like an add*****n. I ate like an alcoholic drinks. Bad day at work? Stop at Sonic on the way home. I'll feel better. Good day at work? Celebrate with Whataburger. I deserve it.
Probably can't cure/defeat the depression or anxiety that s****y eating helps you cope with, but understanding it is a great start.
Also, while exercise is important, it's not effective without changing your eating. Eat like s**t but exercise every day? No real weight loss. Eat less, eat better and don't exercise at all? You'll lose significant weight. Do all three and lose all the weight.
Good place to start: try doing something dietary for a month, but something simple. I went meatless for a month just to see if I could. I still had things like pasta and other things not great, but going without burgers etc really showed me I could give something up and change. Give up sugar for a month. Give up any beverage with calories. Something. Great start.
#22
Get the food you are addicted to out of your house.
#23
Take your time, and walk like more than you think. I’m almost at my goal weight, 65 pounds down in 3 years.
#24
A lot of people will tell you eat less calorie dense foods(veggies and such), or to avoid this and that (trans/polyunsaturated fats,this or that carb, everything under the sun(including the sun)).
The truth is (outside of EXTREMELY RARE circumstances) that it is CICO and self-control. Some of these tips can help a lot. I did lots of vegetables and keto at different points, but I wouldn’t say that did it alone. The best thing you can do is give yourself is better habits.
You can force yourself into fasting, buy apps/books/programs, order expensive meal prep boxes, etc. all day; but if you choose an unsustainable “fix”, you will often either crash or regain weight when you meet your target.
Some people are cursed with bad genetics. Some have not learned healthy habits. Some don’t have self control. The truth is, the answer is the same for most people: develop reasonable, healthy habits. Change 1% every day/week etc and it will compound.
There is no magic bullet. And for gods sake you are human. It took time and small effects adding up to get here. It will take time and small changes to reverse it.
Earonn - 4 months ago
Yep. Which is such a fun concept because on one hand, yes, it's true. But your body gets used to it, and then it's less true. And some people need very little calories to begin with. All the clever calculators tell me that I "need" 1800 - 2000 cal / day and should eat 1500 to lose weight. I GAIN weight if I eat more than 1300. But people who actually need 2000 think it's easy because they can still stuff their face with more food than I could even have to begin with... Then they call it "no self control" or "weak discipline" if not everyone can do the same as they do.
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#25
The law of buying new clothes. I don’t know why this is. But when I accept myself heavy and go spend a ton of money on nice new clothes for that size, it never fails…the weight melts off and that money on clothing was wasted.
KatSaidWhat 4 months ago
A friend got fat and she said her mistake was buying bigger clothes instead of dealing with the weight gain. I have gained a stone since covid - mostly because of fried chicken and whiskey and bought a size up in a few items. Then I remembered her words and am working my way back now... unfortunately I also buggered my ankle which has not helped as that meant not being able to exercise or even walk distance for over two months. That healed and now I have bursitis in my shoulder... 🙄 thankfully I don't need my shoulder to walk.
Earonn - 4 months ago
Sorry, not for me. I need to move and I want to feel good in my clothes. I deserve to not look a way that I personally don't like. But good if it helped you and hope it will help others as well.
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#26
You can’t outrun a bad diet. The simple fact is you simply must eat nutritious and filling food and maintain a calorie deficit. Never cut more than 500 calories a day. Work with a doctor if you need to lose more than ten pounds, make sure there aren’t other reasons inhibiting weight loss.
#27
This doesn’t apply to everyone but may be true for some. Face the psychological aspects of what has caused you to gain weight. You can’t run from that and keep the weight off. Don’t start the process feeling disgusted or ashamed of yourself as that mindset will perpetuate the issues that cause you to binge.
KatSaidWhat 4 months ago
Mine is not psychological, I like fried chicken. A LOT. Also weaned off whiskey to polish vodka which although ABV is lower, is higher in sugar. But doesn't come in massive bottles either.
Lene 4 months ago
I've realised that a lot of why it is hard for me to lose weight is probably because I subconsciously think that if I am this fat, I will greatly reduce the risk of being SA'ed again. I am trying very hard to change this mindset to: I will have better chances of avoiding being SA'ed again if I can run faster and kick harder. But it's hard. Especially without a therapist to help me.
#28
GET ENOUGH SLEEP
Not sleeping a full 8 hours every night affects your ability to make good decisions. Plus, being tired makes it easier to justify the easy route - the frozen TV dinners / take out rather than a homemade meal or skipping the gym. If you want to set yourself up for success, sleep is critical.
Richienotsorich 4 months ago
Contradicts earlier post that it's not 8 hours but quality sleep. You need over an hour of deep sleep. I haven't had 8 hours of sleep a night for decades. Get a fitbit that measures your sleep.
#29
Eat slowly and stop when full.
Little Bit 4 months ago
Don't stop eating when you're full. Stop eating when you're satisfied (which is usually long before you're full).
Arabiata Arabiata 4 months ago
I found a good way to eat more slowly. I don't take another bite of food until I've fully swallowed the previous one. Another trick is to eat with chopsticks.
KatSaidWhat 4 months ago
I do. I've realised ignoring feeling full just leads to feeling urgh after.
Emilu 4 months ago
This is a big one despite it sounding "well... duh" sort of obvious. And do *not* listen to those people that call you wasteful for leaving food or "just one more bite!" etc. If you're concerned about the waste and you can, take it home. Otherwise, see if anyone else wants leftovers. Don't overeat just because it's in front of you.
#30
As someone who went from 485 to 233 lbs. The biggest thing for me was c*****g out soda and sweet tea. And as much as people dont wanna admit it having that one a*s hole friend who always picked on you calling you fat and such (also one of the best workout partners I have ever had.) Once you start seeing progress its like a d**g you won't wanna stop.
KatSaidWhat 4 months ago (edited)
cutting now banned? ETA - I had to train with a guy who really fcking annoyed me in my last year of high school and constantly called my brother a f@ggot, etc. He certainly shaved time off my 800 and 1500m... Turns out that my brother is gay (found out later that year) but the real f@ggot was Queen Oscar who I bumped into in a gay nightclub with my brother... and yes, I know I dropped the F bomb but it was for context.
Earonn - 4 months ago
No. Absolutely not. I will not have anyone ever pick on me. That cvnt can get tae fvck. Love is a better motivation than pain. Why should anyone do that to themselves? We all deserve better. or, if you think you don't, okay. But I deserve better. And I went from not running at all and 90kg to running a marathon in 15 months at 75kg with "love yourself", so I know it works at least for me.
#31
Modify your life over walking everywhere.
Earonn - 4 months ago
During lockdown I started to just walk around the neighbourhood. Explored side streets, went to spots that offered a nice view. It was mainly during winter, so I enjoyed the darkness and sometimes snowfall when no one was around. Took my music along and it was great (now, I'm a woman and I know a lot of women would never dare to do that. I'm aware how privileged I am to live in a place where this is possible, believe me!)
Emilu 4 months ago
That sounds lovely. I wish I'd done that more during lockdown.
Load More Replies... #32
Just smaller portions and lots of exercise in the form of walking as well as strength training helped me lose over 100lbs.
#33
Measuring out things like dressing and sauces. Don't eyeball your portion you're over serving. Get a tablespoon and measure it out.
Firstname Lastname 4 months ago
Get a food scale, not a tablespoon. More accurate and less cleanup.
#34
Lost 85 lbs and kept it off for 20 years.
1. Stop all soda, sweetened coffee and tea and energy drinks. Drink water, unsweetened tea, black coffee.
2. Walk. At least 20 minutes daily. More is better but, 20 is easy and it makes a difference.
3. Stop snacking. Or, if you really need a snack, try a handful of grapes, an apple or orange, melon. Salty snacks, half cup of nuts, pretzels, even chips. But, only 1 half cup and at least 8oz water.
4. Protein fast every third day. Cottage cheese, eggs, tuna, nuts, high protein shakes or drinks, fish, sardines, lean steak, chicken. Nothing but protein and water. All day.
5. Eat slowly. Don't eat while driving. Drink water between every bite. Feel full faster.
6. Stand. Don't look for a seat when waiting in line. Standing burns more calories than sitting.
7. Take your time. It took awhile to get fat, it's not going away any faster. Make a plan and stick to it.
Richienotsorich 4 months ago
Don't eat while driving is probably the best advice on this page!
#35
Low carb/sugar, increased protein . Lost 15lbs in 3 months just by reading labels and being mindful of carbs and sugar.
#36
The mental lag after you lose weight. I still scan rooms for chairs without arms, avoid booths, and brace before clicking a seatbelt even though everything fits now. Your brain keeps living in the old body long after the body changes.
#37
Eat the same s**t everyday. Same breakfast lunch and dinner. Slight switch but nothing too drastic. It becomes your norm and you start not missing the s**t you used to eat. Used to love eating out, now I enjoy my simple a*s meals at home. Only took 5 years to get it together 😂😂.
sturmwesen 4 months ago
I just can't do that. I need variety if I want to keep dieting. monotone eating would seriously destroy my morale
Earonn - 4 months ago
Totally get it. The important thing is to find what works for one personally. Well done discovering what works (not) for you!
Load More Replies... KatSaidWhat 4 months ago
My boss does that but he is on the spectrum and ocd when it comes to food.
Jaya 4 months ago
Maybe that works for other people, but I would go the opposite way: find healthy meals and snacks that are delicious, so that you enjoy them and won't revert to eating better tasting unhealthy meals and snacks.
Earonn - 4 months ago
Same sh/t doesn't have to mean unhealthy. It just means: the same stuff. The same salad every day = the same sh/t everyday :D
Load More Replies...
Anna Drever 4 months ago
I don’t mind repetition but maybe not the same food forever and a day. Certainly the same several foods on a rotation though.
Earonn - 4 months ago
Habits were a great help for me. Both in terms of what to eat and when to eat. Decisions require will power, and you have less of that in the afternoon when you're tired from work. Make a big bowl of salad at the start of the week and eat your way through it. For me worked: 10 a.m. musli / 1 pm salad with dry bread / 6 pm salad with protein.
#40
This can't be for everybody, but if you're already being a sloth, and have no job, find something manual labor and actually SHOW UP and do the work. I was a fat teen all through high-school. First job was manual labor intense and I melted.
Now I comfortably sit in an office all day, but I take care of my body and it's all thanks to being forced to move around and move heavy s**t for a while. It gave me a real good baseline to work off of and get paid while doing it.
#41
I’ve lost and kept 100lbs off for 10 years as of this Nov. here are my best take aways :
1. Have to make it your focus , it’s your new hobby.
2. Learn nutrition from calories to macro and what they do
3. Exercise is a terrible way to lose weight. You lose weight from eating less not working out. I just trained and finished a half marathon and I’m the same weight as when I started. Exercise also makes you hungry. understand this but still be active , start with steps and body weight anything. I lost my first 50lbs not working out at all.
4. Learn to cook. You’ll never lose weight eating out . Restaurants want to give you the most calories for the best profit
5. Keto . It’s not cliche. Carbs make me hungry. Really any restriction diet works so if you’re anti keto so be it but for me it’s what I go back to time and time again
6. Fasting, you eat too much too many times. The fat on your body is stored energy. Also fasting makes you mindful of how many times you just want to eat for the sake of Boredom.
7. Weight yourself and track everything every day but don’t let 1 day throw you off . 2 days is a trend.
8. Don’t plan your social life around food. You can always meet someone after dinner etc
9. Don’t drink. It’s useless calories but also throws off your digestion
10. You burn the most fat at night. Sleep on an empty stomach. Personally I know I am on track when I start dreaming of food.
11. You’re fat and not healthy face it and fix it. “A healthy person wants many things a sick person only wants one”.
Jude Corrigan 3 months ago
I had some advice from a nutritionist. She said to only weigh yourself once a week. Make small changes, whether that is portion reduction or a food swap. Ask yourself if you are actually hungry or are you bored or emotional? Don't be too hard on yourself. Finally, speak to yourself like you would to a friend.
Emilu 4 months ago
I can't sleep if I'm too hungry. Part of it's my health condition (it's unhealthy for me to be that hungry, apparently), and part of it's just "I AM HANGRY!!" because I'm hungry, lol. A dietician has recommended I have something like Sustagen (which wouldn't work for everyone as it's close to 250 calories per serve) overnight if I get hungry -- which is quite filling -- but I'd imagine for someone who doesn't have to worry about the health problems you could find something healthier that still makes you fill up a little (celery + a scrape of peanut/nut butter, corn thin/sandwich thin + avo/cottage or ricotta cheese?) if you need to have something because of how hungry you are.
#42
Intermittent fasting took off 80 lbs in 15 months. It’s just being disciplined. Every two months o broke down and ate my entire refrigerator but I kept going.
#43
Eat less. Sorry, but that's what it comes down to. You have to find a way to eat less.
Rianna Lewis 4 months ago
I mean, don’t necessarily “eat less” you don’t know what everyone’s meal portions were to begin with so that’s kinda horrible advice, just because overweight people are overweight eating less won’t actually be what makes you lose weight, eat “smaller portions” but take time to eat it, and don’t keep eating when you’ve become too full, just enough to satisfy.. and eating slowly will also give you time to process that you’re full so you don’t keep eating because it taste good, just be mindful
Earonn - 4 months ago
"Eat less" if all someone eats is c**p isn't really going to help in the long run.
Emilu 4 months ago
Weeeeelllll... it kind of *would*, but it's a very simplistic way of looking at it; to the point where it's essentially useless. It's like saying in regards to the death count on the roads "just don't die/don't drive!".
Load More Replies... Theora Fifty-five Johnson 4 months ago
Strategies to do this would help.Drink water. Don't drink sweet beverages. Avoid sugar. Eat vegetables.
#44
I dropped over a 100kg over the space of 2 and a half years and I've kept it off for 10 years. I did it on a low carb diet. There were only 3 main rules:
1) NO SUGAR - EVER
2) Get rid of ANYTHING in the house at the start that isn't part of your diet. For me it was to get rid of rice, pasta, starch and especially sugar.
3)Every Sunday, plan the week's menu ahead. Write down the ingredients you need for every meal and buy only those ingredients. By being structured, you form a habit and once you'te habitually eating right, the weight keeps coming off.
I started in 2014 at over 200kg, by mid 2016 I was a healthy 93kg (I am a big guy anyway) and I am still in the healthy range in 2025.
There are many other things, but those 3 main rules is the place to start.
Earonn - 4 months ago
No sugar ever wouldn't work for me. I want to live, not just exist as a diet machine. But, each to himself.
Jude Corrigan 3 months ago
Have you tried stevia? It does taste slightly different to sugar but it has zero calories, vegan and tooth friendly.
Load More Replies... What do you think ?
Panda Kicki 4 months ago
Most of these advice dont work for people with real issues. It is like having a constant buzz in your head that is about food. Craving and hunger on a scale that normal people have no idea of understanding. Never the feeling of being full. The effect of Ozempic is like adhd meds for the neurospicy. Like turning a switch the buzz is gone, the constant hunger gone, no cravings and when you eat you can feel full. Like normal people do. Thats when you realize that while people with normal hunger has had a walk in the park loosing weight by eating vegs and having that glass of water you tried to climb Everest without oxygen. Ozempic gave you a chance to feel what others take for granted.
Luke Branwen 4 months ago
Still waiting for just ONE article like "40 fat people who've achieved happiness and success while staying fat with no intention to change it"
Earonn - 4 months ago
I mean, I do intend to change it because it got too much, but if it helps I'm 54, was overweight since my early teens, and am happy. I'll lose weight but I'm not going to be slender. It was never my moderate overweight that bothered and harmed me but the fvcks who thought they had a right to abvse me or discriminate against me because of my weight. But no health service tells them to shut up.
Load More Replies...
Mari 4 months ago
I have a lot of respect for people who are changing their eating habits to become healthier. But what if the weight gain is hormonal?
Earonn - 4 months ago
This is what all those "it's all just calories in - calories out" not get. Yes, that might be the mechanism but it's like saying "just walk" to Usain Bolt vs someone on crutches. And a lot of people talking like that don't actually want to help (otherwise they'd keep their mouth shut unless asked, because they're not our doctors or experts on dieting).
Load More Replies...
Uncle Panda 4 months ago
I quit drinking and went from 240 lbs on a 5'7" frame down to about 185, where it stayed.
Arabiata Arabiata 4 months ago
I was told that if you want to lose weight, you have to eat - but what you eat matters. Don't starve yourself, eating is a form of mental pleasure.
LaurieAnnaT 4 months ago
When I was diagnosed with Type II diabetes in 2011, I knew that I had to lose weight. Only my husband knew that I was dieting. I weighed myself every single day. I also took all my measurements and more. The typical ones, but also around my neck, my upper arm, my thigh, my calf, etc. I would measure again every time I lost 20 pounds. I just made better choices about what I ate. Salads with baked chicken instead of cheeseburgers. One cookie instead of three. Etc. It was fun when my brother was the first to ask if I had lost weight. I’ve lost 1/3 of my beginning weight.
Lene 4 months ago
I think that for now my personal best advice is: if you feel like snacking -sleep! (If you can). I mostly want to snack in the evening. But I have started to just go to bed as soon as the kids have fallen asleep. Also, I try very hard to focus on the journey: move my body in ways that I like. I love to walk a specific route while listening to an episode of my fav podcast. An episode is 30-45min long. Also, I don't count anything related to my food because it just makes my cravings and unhealthy focus on food a lot stronger. Instead I try to find healthy alternatives for what I like to eat. For most of my dinners I've swapped potatos/rice/pasta/bread with salad (just a mix of all sorts of colorful and crunchy veggies). So I often just have a salad and meat for dinner. I hope these steps will help me having a good start on my journey to feeling better in my body 😊
Little Bit 4 months ago
If you get a craving or feel like you want an unhealthy snack, find something to do and do it. Keeping busy and occupied will take your mind off feeling hungry and the craving will soon pass.
JL 4 months ago
My unsolicited, "not a doctor" tips - Explore new foods. If you tend to graze or snack too much, find something that is healthier and filling but tastes good and keep looking until you find it. Eating healthier isn't all sprouts and kale. There are tasty things out there, you just need to find them (hummus works for me). Don't be discouraged if you're not seeing the progress you expect, everyone is different and a delayed reaction isn't unheard of. Finally, try not to set a goal date, especially an aggressive one. Besides adding unnecessary pressure, it could put you in the mindset that the change in diet is short term. To get to a healthy weight and maintain, fad diets aren't the cure, it needs to be a long term change in approach and overall intake. To be cliche, it's a marathon, not a sprint.
Panda Kicki 4 months ago
Most of these advice dont work for people with real issues. It is like having a constant buzz in your head that is about food. Craving and hunger on a scale that normal people have no idea of understanding. Never the feeling of being full. The effect of Ozempic is like adhd meds for the neurospicy. Like turning a switch the buzz is gone, the constant hunger gone, no cravings and when you eat you can feel full. Like normal people do. Thats when you realize that while people with normal hunger has had a walk in the park loosing weight by eating vegs and having that glass of water you tried to climb Everest without oxygen. Ozempic gave you a chance to feel what others take for granted.
Luke Branwen 4 months ago
Still waiting for just ONE article like "40 fat people who've achieved happiness and success while staying fat with no intention to change it"
Earonn - 4 months ago
I mean, I do intend to change it because it got too much, but if it helps I'm 54, was overweight since my early teens, and am happy. I'll lose weight but I'm not going to be slender. It was never my moderate overweight that bothered and harmed me but the fvcks who thought they had a right to abvse me or discriminate against me because of my weight. But no health service tells them to shut up.
Load More Replies... Mari 4 months ago
I have a lot of respect for people who are changing their eating habits to become healthier. But what if the weight gain is hormonal?
Earonn - 4 months ago
This is what all those "it's all just calories in - calories out" not get. Yes, that might be the mechanism but it's like saying "just walk" to Usain Bolt vs someone on crutches. And a lot of people talking like that don't actually want to help (otherwise they'd keep their mouth shut unless asked, because they're not our doctors or experts on dieting).
Load More Replies... Uncle Panda 4 months ago
I quit drinking and went from 240 lbs on a 5'7" frame down to about 185, where it stayed.
Arabiata Arabiata 4 months ago
I was told that if you want to lose weight, you have to eat - but what you eat matters. Don't starve yourself, eating is a form of mental pleasure.
LaurieAnnaT 4 months ago
When I was diagnosed with Type II diabetes in 2011, I knew that I had to lose weight. Only my husband knew that I was dieting. I weighed myself every single day. I also took all my measurements and more. The typical ones, but also around my neck, my upper arm, my thigh, my calf, etc. I would measure again every time I lost 20 pounds. I just made better choices about what I ate. Salads with baked chicken instead of cheeseburgers. One cookie instead of three. Etc. It was fun when my brother was the first to ask if I had lost weight. I’ve lost 1/3 of my beginning weight.
Lene 4 months ago
I think that for now my personal best advice is: if you feel like snacking -sleep! (If you can). I mostly want to snack in the evening. But I have started to just go to bed as soon as the kids have fallen asleep. Also, I try very hard to focus on the journey: move my body in ways that I like. I love to walk a specific route while listening to an episode of my fav podcast. An episode is 30-45min long. Also, I don't count anything related to my food because it just makes my cravings and unhealthy focus on food a lot stronger. Instead I try to find healthy alternatives for what I like to eat. For most of my dinners I've swapped potatos/rice/pasta/bread with salad (just a mix of all sorts of colorful and crunchy veggies). So I often just have a salad and meat for dinner. I hope these steps will help me having a good start on my journey to feeling better in my body 😊
Little Bit 4 months ago
If you get a craving or feel like you want an unhealthy snack, find something to do and do it. Keeping busy and occupied will take your mind off feeling hungry and the craving will soon pass.
JL 4 months ago
My unsolicited, "not a doctor" tips - Explore new foods. If you tend to graze or snack too much, find something that is healthier and filling but tastes good and keep looking until you find it. Eating healthier isn't all sprouts and kale. There are tasty things out there, you just need to find them (hummus works for me). Don't be discouraged if you're not seeing the progress you expect, everyone is different and a delayed reaction isn't unheard of. Finally, try not to set a goal date, especially an aggressive one. Besides adding unnecessary pressure, it could put you in the mindset that the change in diet is short term. To get to a healthy weight and maintain, fad diets aren't the cure, it needs to be a long term change in approach and overall intake. To be cliche, it's a marathon, not a sprint.
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