I need to lose 30 pounds. Where do I start?

Diet is the most important part.

Then, add in exercise. Even walking every day is a great way to burn extra calories.

1) start eating mostly whole foods, more fruits and veggies, and drinking more water to cut your cravings. Don't try to cut calories yet, just focus on eating good quality fuel.

2) after 3 days to a week of eating healthy, start incorporating workouts, focusing on building muscle.

3) after you've been working out and eating healthy for 3 weeks, start calculating how to gradually cut calories.

Fastest way is to cut off a major body part. Instant weight loss!

Otherwise, food > sleep = stress > exercise

And yes plenty of posts here about how to do it. I'm also a supporter of spending a week or two tracking your calories, without making any changes until you understand your consumption.

Here are my disjointed thoughts:

Get a sense of what you’re eating and drinking. I suggest using a calorie counting app. I know it’s not for everyone, but weight loss is as simple as eating at a calorie deficit. Calculate your maintenance caloric intake and start gradually reducing that by 10-20%.

If you’re consistently drinking things other than water, coffee, unsweetened tea…cut it out. You’d be surprised how many calories you can drink away without realizing it. Calculate how much water you should be drinking. You’ll see a lot of noticeable differences including curbed hunger from being sufficiently hydrated.

Once you’ve done these things, start looking into other ways you can reduce your consumption of sugar, processed carbohydrates, fried foods, etc.

In the grocery store. It's 80% diet 20% exercise (I made those numbers up but you get the point). Don't tempt yourself with food and drink that will ruin your diet.

Look into Noom. I'm using that now and it's great

Just hit a 30lb weight loss milestone w/ WW. I went a bit overboard during Covid and at the end of November decided I’d had enough. I’d dabbled in WW in the past, but a 70+ hr /week work schedule and new baby made it extra challenging in the past. Nevertheless, I committed and lost 30 in 3.5 months...still going. A few things have helped keep me on track : (1) even if it’s not possible, try REALLLLLLY hard to get to 10k steps before 9am (even if you don’t, you’ll be off to a great start), (2) 99% ground turkey w/0% Greek yogurt and salsa has been my breakfast of choice to legit keep me full til lunch (and it’s 0 points) and (3) do the work of healthy snack prep (for me it’s apples, carrots and celery to munch on all day). I find the program super easy and seeing the results (even if it’s .5 lb lost in a week) has been awesome. Good luck!

There are many posts about this. I recommend doing a search for a complete set of recommendations.

Lose 29 pounds to start. It’ll be way easier from there.

Switch to a smaller plate (lots of people don’t know their ideal portion size), eat slowly and use a dessert fork in the beginning. You are supposed to eat until you are no longer hungry, not full or stuffed. After you finish that portion, assess how you feel, are you still hungry or was that enough? Avoid fried foods and start exercising, even if it ‘s just walking at first. Increase exercise and add strength training, little by little. You got this!

profiles by sanford. look it up. helped me get healthy and lost 75 lbs

Today is April 1st, whatever you do should not be counted. Ignore it for today and live your life carefree. We’ll pick up tomorrow. Thanks.

(1) drink over 120oz of water a day

(2) any diet or fad trend someone tells you is essentially to get you in a caloric deficit. So - biggest thing is tracking calories in vs calories out. There isn’t a fancy diet or trend that will tell you anything different. If you try a fad diet (like keto or whole 30) they are essentially getting you to be in a caloric deficit without explicitly saying it. So overall, I’d say track your “macros” aka macro nutrients. I’ve tracked my macros (calories, fat, protein, and carbs) for over 1.5 years at a certain goal and been able to steadily lose weight and keep it off (because I’ve wanted to “cut” aka lose fat and gain muscle) Happy to chat further if you’re interested!!

Overall, tracking macros has helped me because I can eat whatever the heck I want within reason. I drink wine, eat queso, eat out, but I also am cognoscente and make sure I hit my goals and don’t go over them often to ensure I’m in a deficit ❤️ I’ve found it a lot easier to integrate and KEEP FOLLOWING in my daily life!

I’m going to throw a controversial idea in there - get a plenity subscription! Of course do your research - it’s not a stimulant or anything like that, it literally just adds space in your belly so you eat less. Your bmi does have to be overweight to get the prescription (you can do it online). I was always ravenously hungry when I exercised but I needed exercise to feel good and this has really helped me keep this under control. I had been stuck at the same weight for the last 12 years and have lost 8 lbs in 2 months on plenity.

I’d recommend using a program. I have a lot of family that have had amazing results using weight watchers. The formula they use is basically macros but for the everyday user. The app is also setup great as well!

Track your daily intake, establish a deficit of 300-500 calories (start small work your way up) do it sustainably don’t go too far into a deficit. Eat a well balanced diet of whole foods and stay away from any fast weight loss fad diets. Up your water intake and make sure you stay hydrated and prioritize getting enough sleep, I’d say 7 hours at least. Then you can start incorporating movement and exercise into your days!

Key thing here is to take baby steps. You want this to be sustainable. Overhauling your entire diet in a day and expecting to stick with it is not realistic. Best of luck!

Figure out your BMR, reduce by 100-300 calories, plan out your meals and track your macros, do it consistently over a period of time. Exercise-wise, start small and build up.

Go to Medi Weight loss and meet with their nutritionists, they will set you up with a program where you go weekly

I absolutely love doing whole30 the several times I’ve committed to it. It is an absolute ton of work, but it made me feel amazing and for me it was not about a diet. I like to do it every January after my birthday to reset my gut and check back in with great habits. Then it tends to carry forward a bit when I transition more foods back into my diet. Not something I’d recommend for a vegetarian though.

Do low carb. It's healthy, and the weight starts coming off fairly quickly in the beginning which motivates to keep going. Cut out bread,, pasta,, junk food etc...Stay under 20 net carbs - it's simple and you don't have to waste $$ on programs like WW or Wholesale etc.