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Weight reduction suggestions

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goofydimer

Dimers, 

Starting this thread to understand what are the best ways for weight reduction. Please suggest your experiences who have managed to keep consistent weight control over the years  

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I lost 20 kgs in 5-6 months last year. I have gained 6 kgs back till now. I am starting weight loss program again from December and once I lose that 6 kgs that I have gained back, I’ll maintain it. The only thing that works is proper calorie restriction. Nothing else. Calculate your BMR and then find out the exact amount of calories you need to lose weight every week. If you are very overweight then you will lose many kgs without even exercise.  Later you can add mild exercises to loss more. 

Benevolent Benevolent
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Calorie deficit is by far the most important as mentioned above. Time restricted eating (not the same as Intermittent fasting) is helpful. Exercise and/or cardio to speed up fat loss(with muscle build up overall weight loss will be impacted ). A good night's sleep preferably not too late. Lastly sufficient water intake. 

My weight has remained in the 59.5 - 60.5kg range in the last several months. Previously used to fluctuate by 2-3 kgs. No food item is barred except those that trigger my allergies. Mainly the consumption of carbs in the form of rice and rotis has been restricted with boiled chickpeas taking up the slack. I did a Lipid profile test a month back and as expected the results were excellent barring HDL which was a bit low. 

P.S. Stay away from fad/crash diets. No need to stay away from traditional Indian food items. Exotic foreign foods are unnecessary and expensive although I do like Oats.

P.P.S. Mindful eating is also important. Otherwise it's easy to lose track of the food consumed in case one is distracted by the telly/internet etc. esp. while snacking. Even reading books is best avoided during mealtimes.

Deal Cadet Deal Cadet
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Try to observe what foods keep you full for longer and make you less hungry. Don't be snacking constantly. Eat small meals with sufficient gap, not large meals that can cause fat storage. Eat balance of carbs, protein and healthy fats. Measure your weight once daily at the beginning of the day before eating anything but after visiting the loo. Don't be tempted by others around eating junk but delicious and think of the far bigger reward, a healthy, disease-free and sexy body with clothes that fit comfortably and looks that get you respect.

From my own experience of losing 52 kg after several years of childhood obesity and bad habits, weight loss is 80%-85% diet control and 10%-15% exercise to speed up metabolism. In exercise, weight training is a must to retain maximum muscle mass. Do moderate cardio, but focus on resistance training. I came down from 122 kg to 70 kg. Earlier, cut out all sugar during actual weight loss phase and once I found it is relatively easy to manage with disciplined eating and exercise, started eating everything but in moderation. Focus on lowering body fat %, not BMI.

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Deal Cadet Deal Cadet
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I lost 20 kgs in 5-6 months last year. I have gained 6 kgs back till now. I am starting weight loss program again from December and once I lose that 6 kgs that I have gained back, I’ll maintain it. The only thing that works is proper calorie restriction. Nothing else. Calculate your BMR and then find out the exact amount of calories you need to lose weight every week. If you are very overweight then you will lose many kgs without even exercise.  Later you can add mild exercises to loss more. 

Benevolent Benevolent
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Calorie deficit is by far the most important as mentioned above. Time restricted eating (not the same as Intermittent fasting) is helpful. Exercise and/or cardio to speed up fat loss(with muscle build up overall weight loss will be impacted ). A good night's sleep preferably not too late. Lastly sufficient water intake. 

My weight has remained in the 59.5 - 60.5kg range in the last several months. Previously used to fluctuate by 2-3 kgs. No food item is barred except those that trigger my allergies. Mainly the consumption of carbs in the form of rice and rotis has been restricted with boiled chickpeas taking up the slack. I did a Lipid profile test a month back and as expected the results were excellent barring HDL which was a bit low. 

P.S. Stay away from fad/crash diets. No need to stay away from traditional Indian food items. Exotic foreign foods are unnecessary and expensive although I do like Oats.

P.P.S. Mindful eating is also important. Otherwise it's easy to lose track of the food consumed in case one is distracted by the telly/internet etc. esp. while snacking. Even reading books is best avoided during mealtimes.

Deal Cadet Deal Cadet
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You want 'weight' reduction in general. 

Or fats reduction?

.

You go to the outer space,  hundred kilometres outside of our atmosphere and if you do not workout..

... gradually muscle-mass would go.

.

Getting dehydrated too will lead to weight loss.

.

May be you want targeted reduction of some components over the other.

.

.

For me (slightly overweight back then).. simple 12-13 kilometers brisk walk or a light jog.

Coupled with reduction in white flour based foods, most sweets with milk solids or sugar syrup.. helped keep tabs on fat.

(Now I am back to being a 🥔fat potato🥔).

Since I am not a gymnasium or weights training kind of a person

I relied on conventional walking or treadmill and couple of sessions of cycling every week (the stationary exercise cycle).

Some good stretching (or if one is into yog-abhyaas.. then Suryanamaskar) sessions help.

.

But yog sadhna has been made a 'fad' or something like fast food 

Yog is not just about physicality.. but mind control.

.

That way, if one can find a proper master of Tai-chi.. or other oriental marshal arts.. those can help strengthen the mind.

Because a lot of it (fitness) is at the subconscious level.

But we look for tangible measures, proofs.

Controlling the brain. Not letting it wander through the space, has its own merits.

And control on emotions, even simple ones as 'excitement' or exuberant happiness is a form of restraint too.

Not letting the joy manifest externally.. too requires a certain level of self control, rigorous discipline.

.

May be such a balanced lifestyle, disciplined regimen, strict adherence to physical/ mental exercises too are some of the things which can help with things like weight loss

.

Thus, possibly getting into some martial art forms or training which is holistic in nature... might also naturally help attain fitness and permanently help attain an ideal weight range/ good physique too.

Deal Subedar Deal Subedar
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LIMBO wrote:

Calorie deficit is by far the most important as mentioned above. Time restricted eating (not the same as Intermittent fasting) is helpful. Exercise and/or cardio to speed up fat usage (with muscle build up overall weight loss will be impacted ). A good night's sleep preferably not too late. My weight has remained in the 59.5 - 60.5kg range in the last several months. Previously used to fluctuate by 2-3 kgs. No food item is barred. Mainly the consumption of carbs in the form of rice and rotis has been restricted with boiled chickpeas taking up the slack. I did a Lipid profile test a month back and as expected the results were excellent barring HDL which was a bit low. 

P.S. Stay away from fad/crash diets. No need to stay away from traditional Indian food items. Exotic foreign foods are unnecessary and expensive although I do like Oats.

Can u share what you eat and the timings? I am vegetarian age 42, i am over weight. I eat junk food only on Saturdays....   I don't eat sweets as well....
Critic Critic
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myfungang829 wrote:
Can u share what you eat and the timings? I am vegetarian age 42, i am over weight. I eat junk food only on Saturdays....   I don't eat sweets as well....
I am also vegetarian & also sometimes eat sweets & junk food a few times every week but my problem is opposite, I can't seem to gain weight despite ordering outside food(veg North Indian) at least 2 times a week. I am just a little over 18.5 BMI. I do walk around 3-4 Km daily though.
Deal Subedar Deal Subedar
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guest_999 wrote:
I am also vegetarian & also sometimes eat sweets & junk food a few times every week but my problem is opposite, I can't seem to gain weight despite ordering outside food(veg North Indian) at least 2 times a week. I am just a little over 18.5 BMI. I do walk around 3-4 Km daily though.
Bhai aapko upar wale ka vardan hai, Lucky you....  18.5 is ideal BMI
Post Mogul Post Mogul
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Reduce sugar intake..and walk for 45 mins - 1 hour per day. Avoid Junk food, biscuits, chips etc..as they have lot of calories
Benevolent Benevolent
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myfungang829 wrote:
Can u share what you eat and the timings? I am vegetarian age 42, i am over weight. I eat junk food only on Saturdays....   I don't eat sweets as well....

I don't eat sweets as well as they trigger my allergies. Ditto for salad items like Cucumber, tomatoes and even raddish and beetroot if consumed regularly as was the case a year ago. Heck I had to give up on Moong sprouts as well after some months. White rice for lunch and rotis in the other 2 meals. Tried brown rice and liked it but it doesn't seem worth the effort as it's fibre content is only a bit higher than white rice. Other than these lots and lots of veggies and plenty of legumes. Walnuts, almonds and roasted peanuts as snacks though I am cutting down on the latter two a lot. I do eat non veg but it's limited to 1-2 times month at the most. Had started on Tofu a few months ago as Paneer substitute but Reliance stopped stocking the inexpensive brands... Soya chunks are back on the menu after many years. Ideally breakfast is around 6.30-7.00AM and lunch around 1.00PM with dinner no later than 7.00PM on most days. Very little to no junk food. Have started preparing oil-popped popcorn recently at home. I consume whey protein so infrequently that it's not worth mentioning. Exercise and/or cardio 3-4 times a week usually. No gym though. Still could stand to lose about an inch from my waistline which I guess should be enough to expose the abs but it's tough. Oh well. 

Benevolent Benevolent
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guest_999 wrote:
I am also vegetarian & also sometimes eat sweets & junk food a few times every week but my problem is opposite, I can't seem to gain weight despite ordering outside food(veg North Indian) at least 2 times a week. I am just a little over 18.5 BMI. I do walk around 3-4 Km daily though.

In my case muscle development pretty much stalled after I strictly stuck to a calorie restricted diet. Increasing protein intake didn't seem to help much if at all. 2 years ago I was around 59 kg and pretty thin whereas now I am about the same weight with noticeably improved physique yet the damn waistline is an inch thicker nowadays. What could account for the discrepancy was that earlier I didn't have a weighing machine and had to depend on external ones whereas in the last few months I have one from ActiveX which seems really accurate (have compared it to a Rossmax one in a reputed diagnostic lab on multiple occasions). 

Critic Critic
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myfungang829 wrote:
Bhai aapko upar wale ka vardan hai, Lucky you....  18.5 is ideal BMI
Bhai normal BMI range is 18.5-24.9, I am on borderline of being underweight. If I start eating pizza every 2nd day & continue for 2-3 months I can increase my BMI to around 21 but that's not an option.
Analyst Analyst
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guest_999 wrote:
I am also vegetarian & also sometimes eat sweets & junk food a few times every week but my problem is opposite, I can't seem to gain weight despite ordering outside food(veg North Indian) at least 2 times a week. I am just a little over 18.5 BMI. I do walk around 3-4 Km daily though.
Luck you. My BMI is around 28. While i do lack an active lifestyle, but i have been lifting weights for an year now (5 days a week). Need to let loose some fat but its very tough. I keep losing 3 4 kgs and then put it back on (due to irregular eating habits) Have now decided to let go off artificial sugar for good. Hopefully it's comes off!
Deal Cadet Deal Cadet
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Try to observe what foods keep you full for longer and make you less hungry. Don't be snacking constantly. Eat small meals with sufficient gap, not large meals that can cause fat storage. Eat balance of carbs, protein and healthy fats. Measure your weight once daily at the beginning of the day before eating anything but after visiting the loo. Don't be tempted by others around eating junk but delicious and think of the far bigger reward, a healthy, disease-free and sexy body with clothes that fit comfortably and looks that get you respect.

From my own experience of losing 52 kg after several years of childhood obesity and bad habits, weight loss is 80%-85% diet control and 10%-15% exercise to speed up metabolism. In exercise, weight training is a must to retain maximum muscle mass. Do moderate cardio, but focus on resistance training. I came down from 122 kg to 70 kg. Earlier, cut out all sugar during actual weight loss phase and once I found it is relatively easy to manage with disciplined eating and exercise, started eating everything but in moderation. Focus on lowering body fat %, not BMI.

Critic Critic
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Awake wrote:
Luck you. My BMI is around 28. While i do lack an active lifestyle, but i have been lifting weights for an year now (5 days a week). Need to let loose some fat but its very tough. I keep losing 3 4 kgs and then put it back on (due to irregular eating habits) Have now decided to let go off artificial sugar for good. Hopefully it's comes off!
Artificial sugar indeed is biggest risk along with its equal but not as much known cousin, salt/sodium. Genetics also play a big role in this as Indian body is naturally more susceptible to harms of sugar.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC49...
Cool Cool
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guest_999 wrote:
Bhai normal BMI range is 18.5-24.9, I am on borderline of being underweight. If I start eating pizza every 2nd day & continue for 2-3 months I can increase my BMI to around 21 but that's not an option.
You'll probably want to make Pintola Peanut butter your best friend for the next few months. The winter season brings the best opportunity to gain weight and muscles in a balanced way. You can go with oats, fruits, eggs (if possible), dry fruits, etc. Workout is a must with a clean diet. You'll see a noticeable difference in your physique after 8 weeks.
Trailblazer Trailblazer
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guest_999 wrote:
Bhai normal BMI range is 18.5-24.9, I am on borderline of being underweight. If I start eating pizza every 2nd day & continue for 2-3 months I can increase my BMI to around 21 but that's not an option.
Use ensure nutritional powder u wil gain weight pakka
Deal Subedar Deal Subedar
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some1anywhere964 wrote:

Try to observe what foods keep you full for longer and make you less hungry. Don't be snacking constantly. Eat small meals with sufficient gap, not large meals that can cause fat storage. Eat balance of carbs, protein and healthy fats. Measure your weight once daily at the beginning of the day before eating anything but after visiting the loo. Don't be tempted by others around eating junk but delicious and think of the far bigger reward, a healthy, disease-free and sexy body with clothes that fit comfortably and looks that get you respect.

From my own experience of losing 52 kg after several years of childhood obesity and bad habits, weight loss is 80%-85% diet control and 10%-15% exercise to speed up metabolism. In exercise, weight training is a must to retain maximum muscle mass. Do moderate cardio, but focus on resistance training. I came down from 122 kg to 70 kg. Earlier, cut out all sugar during actual weight loss phase and once I found it is relatively easy to manage with disciplined eating and exercise, started eating everything but in moderation. Focus on lowering body fat %, not BMI.

Which tool are you using to measure body fat?

Entertainer Entertainer
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As soon as you lose control over diet and exercise, fat virus strikes back with double intensity 😃 So agar aap mote ho aur patla hona hai toh yaad rakhna, jo kuch bhi efforts shuru kiya hai woh continue rakhna padega forever and ever and ever after whatever!

Deal Cadet Deal Cadet
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What about these fad diets, right from , Intermittent fasting , Paleo diet, Atkins, Ketogenic etc !!!. Has these worked for anyone consistently for weight reduction?   From my experience, I ended up eating twice post that

Benevolent Benevolent
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goofydimer wrote:

What about these fad diets, right from , Intermittent fasting , Paleo diet, Atkins, Ketogenic etc !!!. Has these worked for anyone consistently for weight reduction?   From my experience, I ended up eating twice post that

Intermittent fasting (16:8)was helpful to get rid of the last few stubborn inches the only time I had started to develop a noticeable paunch. Good for finishing purposes. It's not a fad diet as such as there's no explicit restriction in terms of what can be consumed or not. But I found it quite hard to stick to it rigorously for more than 3-4 weeks at at time. TRE is better and more importantly it's easy to stick to it in the long-term.

I never cared for the fad diets.

Deal Cadet Deal Cadet
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TempAcc wrote:

Which tool are you using to measure body fat?

One is any online formula-based body fat % calculator such as this one: https://www.fitwatch.com/calculator/body-fat-pe...

Another way is using a body composition BIA scale. I got one from Amazon for a throwaway price. None of them are 100% accurate with an error margin of 2%-3% but calculating by both methods, you get an idea of how much your fat % is.

Why body fat % matters is when you are eating clean, gymming and attempting a slow bulk, the calorie partitioning/nutrient partitioning is improved at lower fat percentages, as in, more of the surplus calories go towards muscle cells. As fat % rises, they get diverted more towards fat cells. And if you are trying to lose fat weight, then also knowing fat % is important. BMI can be misleading and not always the best indicator of fitness. BMI is not irrelevant but fat % is more useful for those who already got overweight or obese and trying to reduce.

Hunk Hunk
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formosa1 wrote:

You want 'weight' reduction in general. 

Or fats reduction.

.

You go to the outer space,  hundred kilometres outside of our atmosphere and if you do not workout..

... gradually muscle-mass would go.

.

Getting dehydrated too will lead to weight loss.

.

May be you want targeted reduction of some components over the other.

.

.

For me (slightly overweight back then).. simple 12-13 kilometers brisk walk or a light jog.

Coupled with reduction in white flour based foods, most sweets with milk solids or sugar syrup.. helped keep tabs.

(Now I am back to being a 🥔fat potato🥔).

Since I am not a gymnasium or weights training kind of a person.

I relied in conventional walking or treadmill and couple of sessions of cycling every week (the stationary exercise cycle).

Some good stretching (or if one is into yog-abhyaas.. then Suryanamaskar) sessions help.

.

But yog sadhna has been made a 'fad' or something like fast food 

Yog is not just about physicality.. but mind control.

.

That way, if one can find a proper master of Tai-chi.. or other oriental marshal arts.. those can help strengthen the mind.

Because a lot of it is at the subconscious level.

But we look for tangible measures, proofs.

Controlling the brain. Not letting it wander through the space.

And control on emotions, even simple ones as 'excitement' or exuberant happiness is a form of restraint too.

Not letting the joy manifest externally.. too requires a certain level of self control, rigorous discipline.

.

May be such a balanced lifestyle, disciplined regimen, strict adherence to physical/ mental exercises too are some of the things which can help with things like weight loss

.

Thus, possibly getting into some martial art forms or training which is holistic in nature... might also naturally help attain fitness and permanently an ideal weight range/ good physique too.



But yog sadhna has been made a 'fad' or something like fast food


Not really. One has to start somewhere. If by touching one's own feet, one can trigger something great then it is good. It's a good fad. Atma will connect with Parmatma etc ll happen later, at least it gonna happen with the worthy ones. It's like learning algebra. Not all who learns algebra become a scientist. 🙂

Post Emperor Post Emperor
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Can anyone suggest diabetis diet for weight loss ?
Deal Cadet Deal Cadet
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bikidas2060 wrote:
One has to start somewhere. If by touching one's own feet, one can trigger something great then it is good. It's a good fad. Atma will connect with Parmatma etc ll happen later, at least it gonna happen with the worthy ones. It's like learning algebra. Not all who learns algebra become a scientist. 🙂

Centum agree! that one has to 'start somewhere'.

.

Also agree to the...'not all who learn algebra become a scientist' part.

.

Sadly... often those learning Algebra... are not even aiming to be a scientist.

.

At other times... they are doing trigonometry.. but have convinced themselves that they are learning Algebra.

.

Obviously it is NOT algebra's fault.. if someone is trying to solve the equation using trigonometry.. but them saying.. oh 'algebra' did not help solve this equation.

.

.

I was personally triggered that folks.. went into algebra... but forgot the 'alge' and concentrated only only the brassiere.

.

Some (mostly westerners) want to awaken kundalini, others practice hath हठ yoga to have miraculous genitals or sexual lives.. while others think of yog as a physical exercise regimen only.

Hath हठ yog, tantra based vidhis (procedures) are treated like jogging or master chef Australia... that anyone can do anytime

or in any way one wants.

Or under the guidance of any tom ___ and harry.. who claims to be a master.

But often it goes in totally wrong direction or in some other way.. hurts.. rather than help.

.

My reference for using the word 'fad' was w.r.t. this mentality 'of some' that this (yog saadhna) is something similar to.. or a replacement for kaam-shashtra.

Kaam shaahtra (or its derivative kaam- sutra/s) might sometimes feel like overlapping on or being similar to yog aasaan/s.

But yog is not really a subset of kaam-shaahtra.

But still, sad some do not ever get past the https://youtube.com/watch?v=IiKOq119vcA rather restricted context https://youtube.com/watch?v=w_gtJiJ3lf0 of things like hath yog, yog or tantric practices.

They do not realise the perils or risks one can get into by trying anything in an unstructured manner, so also (trying it) without being fit to do so.

‎ ‏‏‎‏‏‎ ‏‏

‎ ‏‏‎‏‏‎ ‏

Still, my   /|\   apologies🙏🏼 if my line/statements came across as generic deriding of anything or anyone. It was not intentional.🙇🏻‍♂️‏

Finance Mentor Finance Mentor
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Stop Eating. Start Walking. 

Deal Newbie Deal Newbie
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My last 1 year journey from Dec2021 - followed YT channel 'Dr Eric Berg' 's keto plan strictly and lost 20kg in 5 months, then kept weight stable at 80kg for 3-4 months, then started gym, now gained 4kg of muscle mass. For indian keto dishes, I have been following 'Keto Punjabi' channel on YT.
Deal Newbie Deal Newbie
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One way to cut down on portions, is to serve our meals on a smaller plate, bowl.
And not have second helpings, as far aa possible.

Also, to help the body wind down, it is best not to feed after sunset.

Light things like a glass of warm milk or such things, might be okay. But generally speaking, dinner should be light and not late.

Rest of the things, we all know or have been suggested above.
Deal Subedar Deal Subedar
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Mindset ... nothing is more important than this ... If we can't self motivate be in the company of people who are more healthy than us ... pray
Tech Guru Tech Guru
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eat less oily foods, use less oil while cooking, have decent gap between meals ( 6 - 8 hours ), avoid snacking, keep pedaling for 200 Kms per week, have enough sleep,

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