Calorie counting through MyFitnessPal. I am unable to accurately gauge how many calories I’m consuming just by eyeballing it, and this is especially difficult given my TDEE (total daily energy expenditure) is about 1350 calories. (I’m short.) The only way I’ve been able to manage my weight is by turning it into concrete understandable numbers.
I have a 3,312 day streak of calorie counting now. It’s the one habit I’ve managed to keep up, and while my weight has gone up and down I’ve kept track of it all. At my starting point, I weighed 150lb (obese by BMI), and I’m currently down to 118 (high end of normal by BMI).
I went from 217->173 and have stayed in that range for 4 years. I’m 5’10” / M / 43years
Short answer: high protein / adequate fat keto with skipping breakfast (aka 16:8 intermittent fasting)
I tried it for weightloss, and immediately had health benefits within 36 hours of switching over. I’m never going back. I feel 10 years younger. Brain fog lifted, joint pain gone, more energy to move and do things, more patience and clarity at work and home. Hunger is a signal now and I’m never hangry.
It’s also just not that hard. I eat a ton of awesome meals full of chicken and roasted veg, bbq meats I smoke, steaks, omelets, huge salads. Life is good and I feel good.
In 2012 I went from 245 to 170 in about 6 months using keto. Straight up keeping net carbs below 20 was enough to get me to 200 where I plateaued for a few weeks. After that I started calorie restriction to 1800 (as a 30ish M) and that got me to 170. My 30ish wife had to restrict to 1400 calories to hit 140 on keto. We allowed ourselves up to 1 low carb drink a day and that seemed to help keeping water weight off and avoiding plateaus.
The nice thing about keto is hunger is much weaker without carbs driving the insulin cycle.
After losing all that, I stopped counting calories but kept my carbs at or below 30 net a day and maintained my weight no problem. I also started biking and got down to 158 which was too low for my frame so I upped protein and started lifting. That got me leveled off around 175 and looking good.
I held that for 8 years until 2020. I started night school, moved states, and got a new job and went back to standard diet due to stress and time constraints. I gained ten pounds a year even trying to limit calories and finally said enough is enough and got back on Keto this month. Losing weight again no problem, I plan to be back below 180 by my camping trip on Memorial Day.
From 2013 to 2017 I lost 60 pounds and I’ve kept it off since.
I tried everything to lose that fat.
I’ve tried at different times: keto, calorie counting, intermittent fasting, low fat, low carb, Soylent, cutting alcohol, high fiber, if it fits your macros, power lifting, CrossFit, running, vegan, vegetarian, carnivore, and Renaissance periodization.
What’s actually worked consistently for losing and keeping it off? Simple. Intermittent fasting 20/4 with low carb during the week, free cheat weekends, and no alcohol ever. With that protocol I can control my weight to the pound, consistently, and I’ve held it there for over 5 years.
It’s such a great feeling to be totally in control of it.
100% calorie counting, NO ‘extra’ exercise. Lost 30 lb in 30 weeks just by being ~500 cal negative every day.
Don’t drink calories, skip breakfast, and cutting out obvious ‘junk’ made it rather easy once I got past the first 4 weeks of willpower & adjustment.
that’s it, nothing fancy. (40yr old male)
I used to struggle majorly with weight. Went on a pretty strict 20gm keto cut in about 2016 and dropped form 200lbs to 155lbs. Since then I’ve just settled around 160-170lbs. Whenever I notice I’m getting a bit heavy I just go back on Keto for 6 weeks or so and I’ll be back down. Keto for me has a real appetite suppressing effect, so I’ll usually only eat dinner and nothing else except a couple of coffees through the day. This all sounds very difficult to someone who hasn’t done it, but I was shocked how easy it became after a week or two. You cut a lot of bloat and water weight in the first few weeks, so it’s really rewarding looking at the scales day after day. Once you’ve done it and realise how easy it is, I find there’s a lot less anxiety around weight.
Keto is good if you actually eat good unsaturated fats. And it’s definitely not a long term thing unless your doctor approves it.
I’m curious, why do you say it’s not long term sustainable?
Because it’s hell on your arteries
That is new data for me, what causes it to be hell on the arteries?
Saturated fats cause cholesterols to build up in your arteries
There is a lot of debate ongoing in the literature about increased lipid markers and long term cardiovascular health in the context of a lchf (keto) diet.
I hope to see definitive studies in the future.
I’m just going by what my doctor told me. I trust him over some randoms on the internet.
Went vegan.
Lost 10kg, was pretty worried, got 8 back
Stopped drinking soda, started walking daily. 60 lbs over the course of a year a few years ago, haven’t gained any back
Stopped eating breakfast. No eating after 8 pm. Ate 4 ounces of meat, a cup of veggies and a 1/4 cup of some kind of nuts for lunch and dinner every day except Saturdays. On those days, ate whatever I wanted from 4:30-8 pm which motivated me to get back on diet the next day.
Walk or ran an hour a day. At first during the evenings, then woke up an hour early and did it in peace. Started causing me to go to bed earlier, a good thing.
Lost 70 pounds from March to October of last year. Stopped dieting and gained 40 back to date. Started back on diet this week. We just had our cheat meal and I could already tell the difference in where it felt more special than eating badly all the time. Going to shoot for 80 pounds total.
Not eating breakfast is bad advice for many who need to be productive in the morning. You need to start your metabolism early and keep it running through the day. Lots of small healthy snacks all day keeps your metabolism running. And your brain needs energy from food in the morning unless your job doesn’t require any critical thinking.
Made an update to my post.
I’ve had the opposite experience, I feel sharper in the morning with just some coffee/tea, than after a breakfast.
Though everyone reacts differently, so if something is working for you keep at it!
That’s not how metabolism works. You’d need to get into a starvation state before the number of calories getting burned changes significantly - and that takes a long time.
If you actually need constant snacks throughout the day, you should get checked for diabetes.
Telling someone to get checked for diabetes is rude. There are nicer ways to talk about glycogen stores getting exhausted every 2-3 hours resulting in the modern snack culture.
I’m… concerned they are prediabetic.
You can keep your internet diagnoses to yourself. My doctor told me that eating small portions throughout the day is a healthy habit to keep the gastrointestinal system working throughout the day, and ends up helping you lose weight.
Can’t afford to eat much, cuz SSI, rent increase. Kept having conversations in head, like “I can buy laundry detergent OR have food to last the month.” I’ve lost 20 lbs past few months , after discovering how tasty white rice can be, with just a tiny bit of sesame oil, salt and pepper.
I can’t fix the world but I can tell you that as much as it sucks, you can survive entirely on beans and rice.
Spices have entered the chat.
If you speak from experience, fellow human: is it possible to cook dried beans if all you have is a small, bowl sized pot?
I mean theoretically, yes, but that would also kinda suck. Typically I find cheap pots at thrift stores, goodwills, or flea markets though, so if you have those nearby and can afford to pick a bigger one up for like $5 that may be a good idea. Possibly facebook marketplace too, but I don’t use facebook so idk.
Cool. Tks for the reply.
I know people say you can’t lose weight with exercise, that diet controls your weight and exercise your health, but personally I guess I eat about the same amount all the time on average, because increasing activity (except for weight lifting) either on purpose or accidentally, has always been the factor most related to my wright. I’ll note that I haven’t been overweight so YMMV, but I have been hugely pregnant several times.
Weight lifting makes me gain weight but stay about the same size, which is also a good result. But anything else - walking to work instead of driving, jogging couple times a week, aerobic dance, those will drop my weight the most, the quickest, and without dieting (which isn’t good for me mentally).
When I started wfh, I started eating more snacks, smaller meals (or not finishing after I was full), walking a lot while listening to podcasts (I had given up driving for taking rides hares before that was suddenly a danger).
Today, I live in a place that doesn’t have a lot of natural beauty (downtown of my city) so walking sucks. I have a car again. And I work in the office 2-3 days per week. I have regained the weight.
Cutting snacking, calorie dense foods, and counting caloiries.
Calories in/calories out is the only thing that works long term. You dont go on a diet, you change how you eat permanently.
I keep bread in the freezer so i dont snack on it. I only have a small desert. Measure portions until you have a good eye for it, etc.
Working out to burn calories is unsustainable for the majority of people.
Stop drinking soda and alcohol at random. They are loaded with empty calories. You can easily drink 600-1000 calories a day with soda if you have a couple of glasses with meals and snacks.
For me to keep it off was the challenge. I Started by working out how much I needed to eat for maintenance, through calculators and counting my calories for a couple of weeks.
Then I just brought a small deficit of a couple hundred cals, and increased exercise; making sure to go for a walk each day, started lifting weights at the gym.
Now im halfway to my weight goal. But it was all about setting the habits and keeping them going, turning down extra cake in the office or having a smaller lunch to balance everything out, now I dont have the same cravings I used to. Its been a slow year but I am happy with it.
Intermittent Fasting - eating hours 10am-6pm
and
Early morning exercise - 25min bike ride or walk at 5:30am (everyday or every second day)
No real diet change, but already had healthy options for most meals.
Seconding IM, but for me I just skip eating for a whole day a couple/three times a week.
I try not to eat healthy any more than I have to.