{ "media_type": "text", "post_content": "Anyone successfully achieved weight loss target, and maintained for several years? Advice welcomed. Also trying to figure out when you knew you were “there” and had arrived at your ideal destination.", "post_id": "5d37eb81aeb475001ce916ed", "reply_count": 10, "vote_count": 1, "bowl_id": "58f964b9b298570010452310", "bowl_name": "Staying Healthy", "feed_type": "bowl" }

Anyone successfully achieved weight loss target, and maintained for several years? Advice welcomed. Also trying to figure out when you knew you were “there” and had arrived at your ideal destination.

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I’m 5’0 and had gone up to 64kg. I was devastated. I dropped back to 55kg, which is what I weighed at age 18, and have remained at that weight for years now (I’m 35). It started by taking a brutal look at my diet. I drank a lot of soft drink and was under the mistaken belief that pasta was healthy. I had zero understanding of food and nutrient biochemistry or the basics of building and nourishing muscle, and different kinds of fats (raw nuts, fish, avocado vs saturated and trans fats). I was one of those women who lifted 2kg dumbbells because I was nervous about “getting bulky.” My dad got me a book called The New Rules or Lifting For Women, and it changed my whole attitude to lifting. I started lifting heavy, lowering reps, and this became the real weapon in making my work outs effective. I learned to cook healthy things with ingredients I love that so I was incentivised to stick to my new eating habits. Diets are stupid. Don’t do them. Aim for long term change to your eating habits, adopted gradually.

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1. Track weight over time 2. Track workouts and calories burned 3. Track calories from food and beverage (I don’t do specific diets, but rather control total intake and make sure I run on a deficit) 4. Workout - both cardio and strength training 5. Similar to BCG1 above, I took a hard look at what I eat and drink: I basically don’t drink anything that has calories (soft drinks or alcohol) unless it’s special occasion. I reduced the amount of processed carbs I eat - at home I try to only eat whole grains but when I go out I am more relaxed. In general I do try to cook or order healthy and focus on protein and veggies. One exception - I do eat sugar, mostly before workouts which helps with my performance. But of course sometimes there are desserts I just can’t resist haha 6. I got a kitchen scale. It was so instrumental to my success because I can track calories more accurately. Progress chart below. My goal was 110 lbs actually, which I hit a while ago. I’m theoretically trying to go to 105 to make sure I have “buffer room” after a big meal out 😆, but honestly I am not obsessed with this new goal any more because I am quite happy where I am now. Was actually commented by a very ripped workout buddy (guy) that I looked quite buff (I’m a woman)- huge complement for me given how he looks.

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Develop metrics/leading indicators and track them. Weight is obvious, and also go for circumference measurements (chest, waist, hips, etc) Leading indicators are usually adherence to your macro plan (whatever it is, although I like a 30/40/30 balance of carbs/protein/fats), along with caloric deficits over time. Don’t fall into the easy habit of adding workout calories back into your daily plan. Just stick to the plan, workout or not. At some point you’ll plateau and need to decide whether you’re happy where you are, or that you want to cut more fun things (foods, drinks, time spent not working out) in favor of a deeper cut. That’s why it’s like work/life balance. You can throw your entire existence at the problem for a time, and find that such effort is unsustainable. Regardless, keep going. Take pictures. Document how you feel, even if just 1x/week.

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4DX, love it!

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This is basically work/life balance.

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I dropped 30 in 16 weeks in 2016. Kept it for a year. Dropped another 10 or so in 2018. In the process of cutting another 10 now. I watch my carbs regularly and try to avoid sugars as the other poster said. I go out a lot on the weekends so I always try to eat a deficit during the week even if it’s just -500. Working out regularly so you’re burning carbs and not storing as much will help stop you from gaining back. I’d use Lose it! Like the poster above has in their screenshot. If you stick with tracking your calories and macros for about 2 months it’ll become Habit and you’ll do it all the time even just mentally. Last thing I’d say is I just pound chicken or salmon with a green veggie for dinner so I don’t have late night carbs. If I have carbs I make sure it’s in the day

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What worked for ME was portion control, lean meats and veggies. I lost about 30 pounds and still maintaining. I do try to do a 15-30mins exercise every day

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One of the biggest things for me was removing alcohol and increasing water intake. That one thing has allowed me to keep 20 pounds off for a while. If I want to lose more I need to exercise, which is a bit harder to stay on top of...

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