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Focus on diet. During busy season, it was easier to control what I ate than making sure I worked out daily. I made sure I ate large salads with vinegar based, not cream based, dressing. I brought fruit to snack on. I swapped iced vanilla latte for green tea.
This!
Extra points if you hydrate well
Rising Star
you can’t outrun a bad diet, it’s simple fact. easier to cut down on eating 300 calories per day vs running for 30 minutes on a treadmill.
I’ve had a lot of success with intermittent fasting. I tend to snack way more during WFH so the structured hours reduces the amount of snacking. Still have to consider calories in vs out.
Yes.. thats absolutely true. Being in caloric deficit is an absolute must.
Buy a mini stepper… and try getting 10k steps on it.. while taking calls u can “walk the talk” 😅. In addition to that u can try incorporating a mix of intermittent fasting and keto diet.
Noom. 50 pounds off for 2.5 years and running. Dieting isn’t life. Been on almost a dozen and until this morning worked. Good luck!!!
I just keep saying “the obstacle is the way”. I had to make it a routine that I know I don’t like doing (I never like WW food logging when I did that). But that’s what it takes for me. I worked it into a lifestyle change. I stay at this weight for 10 mins/day doing something a little annoying. It’s still working.
At least 4 days/week Running + reduce sugar intake (Packed juice, soda, sweets) + reduce packed snacks
Caffeine Zaps Appetitie!
Adderall
Pro
Make it a point to work out consistently (I’ll go to the gym or a spin class in the morning time or at 7-8pm, or nowadays do at-home workouts at a consistent time a few days a week)
Track what you eat for a full week and problem solve from there. My biggest problem was sugar esp in coffee, I bought this keto creamer that doesn’t have sugar and it was super helpful. I also noticed what I over-ate on, and stuck to a regular breakfast that was decently low in calorie but still filling (eggs, spinach, and an English muffin, sometimes fruit or chicken sausage too), and found ways to reduce my bread intake and increase my veggie intake during the other meals.
I don’t really snack so I never had to worry about that, but once in a while I’ll get random cravings, honestly bc I don’t snack often, I’ll give into those cravings while doing so in moderation. Usually it’s something random (like chili mangos or chips ahoy cookies)
Be consistent!! Biggest thing you can do, and don’t feel bad if it takes a month or two to see the first bit of progress! And give yourself time to rest
Intermittent fasting, I lost close to 45 pounds. Reddit has a thriving subreddit https://www.reddit.com/r/intermittentfasting/ message me if you have any specific questions
Rising Star
Could you please share your IF routine and what you ate typically?
Watching what you eat (e.g. find your calories you need to eat and measure out all good), weigh yourself daily after you take a piss, and build time in to go to the gym. I’ve Been doing it since I started and it’s been working well
Great advice above: consistent routine, a real breakfast, exercise (I do a brief one first thing then an hour during lunch). Also drinking lots of water. Lost 30lbs over the last year doing this without dieting. Good luck!
lol
Thank you everyone!
Does anyone have specific advice for me? I’m not gaining weight but i’m not losing weight either. My diet is usually a type of salad for lunch (~500 calories with protein) Lots of fruit as a snack (~500 calories). Vegetables, fish, bone broth and rice for dinner (~1000 calories due to oils) I am a stress eater, which is why my fruits/veggies add up to ~500 calories.
How should I cut back so I can slowly lose weight. It doesn’t have to be drastic by any means but 0.5 lb every week would be ideal. I am female and I exercise 4-5x a week and I practice a 16-8 IF.
Pro
I’d calculate your BMR using your height and current weight, and that should give you a sense of how to reduce by 100-200 calories a day to start. You are consuming ~2000 calories a day, it sounds like, and most of that seems to be at dinner time.
I don’t do IF but eat breakfast every day, but something simple, 2 scrambled eggs, spinach, and an English muffin, and that hold me over for a bit; obv I have lunch too, but by the time it’s dinner, I don’t feel the need for a big meal (that being said I do listen to my body and there are days in a given month where I will eat a bigger dinner but that usually only happens if I don’t eat enough for lunch).
Maybe switch up your meals so you have the rice and veggies and fish for lunch instead, and end off with the salad. For your new lunch, instead of the full rice, try splitting it as a mix between salad mix and rice, or cauliflower rice and regular rice as a start. (Given that you’re maintaining your weight, this small change should be a good start; I don’t think it’s necessary to completely cut out rice/“carbs” nor is it practical for everyone)
When you do have salad, be thoughtful about what you add to it, esp dressing wise. You can add the right ingredients and still have it be filling and nutritious (esp chickpeas!!)
What will really help is planning your meals out at least a day in advance