I’ve gained about 30-40lbs since I graduated college. It’s eating out too much + alcohol for sure. I’m trying to lose weight, eating brown rice, and more veggies but the weight seems stagnant. I don’t want to count calories. How have you all lost weight in a sustainable way? I usually skip breakfast, maybe actually eating breakfast, lunch and dinner but in a healthy way.

likehelpfuluplifting
Posting as :
works at
You are currently posting as works at
Highlighted IconHIGHLIGHTED

Keto diet worked wonders for me

like

Eat less, move more.

Sweat for 30 minutes a day.

Push some weights around.

Drink half your body weight in ounces of water. Ie 150 lbs = 75 ounces of water.

Eat more whole foods. Only shop the perimeter of grocery stores - proteins, produce, etc. Skip the packaged and pre-made foods.

Stop drinking. It's poison.

likesmart
Recent IconRecent

Counting calories to make sure I’m eating at my maintenance minus 10%, and walking 10k steps a day. Lost 25 lbs over the course of a year by doing only this. Still ate out at least once a week, didn’t cut out alcohol or desserts. Hitting the step goal made all the difference imo - and getting over 10k will make it that much easier

like

I gained 40 since the start of Covid and 2 surgeries in 2021. I'd tried every gimmick to lose. I finally started 90g lean protein per day and 20-25g of fiber. I've lost 10 lbs in 3 weeks.

like

Counting calories is the best way. The only way to lose weight is to be at a sustained calorie deficit.

likefunny

Would love to see that science DTD1. Please post.

like

Ozempic

likefunny

I’ve been on it for 8 months and have only lost 10 lbs. it’s also not a long term solution…

I did Keto and intermittent fasting went from 196 to 161 in a span of of 3-5 months. I was so excited. I followed Dr. Berg and Stan Eckberg on YouTube for good healthy tips. No exercise. I am about to start again after the holiday and to make it a more permanent part of my lifestyle and incorporate working out and light walking this time.

like

Dr. Berg is a chiropractor. There's alot more knowledgeable doctors than him, like Dr. Anthony Chaffee. Neurosurgeon

Cutting sugar out helped me. Also did a keto influenced diet. Lost 40 pounds but don’t remember the length of time.

like

I totally get you. But it’s important to know calories in and out. My fitness pal helps. Take a walk a day. Intermittent fasting helps as well. I fast until 5pm and I have been losing weight and saving money lol

like

Eat meat and lift weights

likesmart

You just answered your own question - eating out and drinking. One cocktail night -> ~2 lbs a month in excess weight if you don’t cut elsewhere. Not to mention your body recognizes this as a poison. After a long process it finally converts it to sugar.

At a minimum, learn what your body needs for maintenance. Then eat less and eat real food. If you give your body what it needs, you won’t want the pseudo food.

like

This.

You would be surprised by how much cutting out alcohol and limiting to eating out maybe 1 a week. Can make a huge difference

I don’t think you need to go all Keto or cut out all these food groups all at once. Just start making 90% of your meals at home and take a break from the booze. And move your body for 30 minutes ; walking running weight

Then when you are used to it start incorporating other habits like upping your protein, reducing refined carbs/sugar and etc.

like

F

like

Sign up for something difficult - half marathon, triathalon, etc

like

I lose by reducing caloric intake mostly. But if counting calories isn't your thing, maybe focus on protein and veggies and get familiar with proper serving sizes, reduce refines sugar, cook more at home, replace high sugar, processed snack with healthier ones. Don't drink calories.

I think one of our problems in the US when it comes to food, generally speaking, is we don't know what serving sizes should be. We want bigger portions of everything which is why one take out meal can be a day's worth of calories.

like

Hire a nutritionist and personal trainer to tailor what you personally need .

like

Alot of people lose weight with the keto diet and especially the carnivore diet.

like

Increase protein intake, lower crabs, drop alcohol and processed foods, fill up on (green) veggies, eat breakfast. All good starts!

Ultimately though, if you have no idea how many calories you’re taking in, it is worth tracking your “normal” intake for a week to take a peek at what you’re really eating.

like

I’m guessing you aren’t that far off from graduated college just by the Consultant level. If that’s the case, 30-40lbs gained in your 20s is a lot. That’s a lot of excess eating / calories. Point here is, calorie counting is likely needed to reset your understanding of what your body actually needs. Look into MacroFactor.

like

You don’t have to to calculate calories daily, but you have to be able to estimate portion sizes, calories and understand the macros. For that, it takes a bit of research for bf, lunch and dinner ideas then you’re good to go.

Find out your BMR and then target to be in a 500 deficit daily (that can be through nutrition, exercise or combined). Example: Let’s say to lose 1lb a week you would need to eat 1,700 calories a day max. In a day this can look like:

Breakfast - Protein Shake 160 cals
Lunch: Turkey, Avocado, tomato low carb wrap (600)
Snack: 200 cals
Dinner: Salmon, veggies, 1/2 cup quinoa (700)

like

Protein has a thermogenic benefit as well by taking the most energy for your body to break it down so it has the lowest net calories of them all. Also while in a calorie deficit, your body will drop fat and muscle unless you up protein. To avoid muscle loss, you need to eat higher protein and do light lifting just to keep the muscles reacting. Heavy lifting (to the level of very sore) is pointless since your body doesn’t have the calories to build muscle. Targets have generally been set at .8 grams of protein per pound of body weight as the protein goal you should set. Though recently some studies are showing .7grams/lb if I remember correctly.

If you hit .7-.8 grams per lb of body weight, you will stumble into enough fat for your body. I’d try to pretty much stay away from any added fat… the meat you eat will have plenty. Fiber is awesome for staying full in a deficit. Veggies obviously. Also fiber wraps are killer.

Firstly, you need to find your true motivation and set a healthy objective for yourself, not just about getting the weight off but thinking about how you're life will improve by your lifestyle change.

Following the Healthy Eating Plate by Harvard works best and is the easiest. It consists of splitting your plate into 50% vegetables, 25% protein (keeping red meats and blue fish to a lower % than the others), and 25% carbs (ideally whole-wheat), all of this with as little and healthy fats (Eg. Avocado, olive oil, etc). Alongside this, plenty of water (we forget about this one often) and making it easy on yourself to exercise (Eg e.g. taking gym clothes to the office).

It's a good way to make sure you keep your nutrients up, you don't go hungry and it's sustainable, as in you can keep doing it indefinitely.

Regardless, some external support to get you started is always helpful.

Good luck!

like

Related Posts

How do you know when you're burned out and what do you do about it?

I've been diagnosed with severe depression and just want to quit my job. I've taken a 2-week PTO but the prospect of returning back to work made it difficult to completely relax during my break. Quitting without another job lined up seems pretty risky in this economy.

What has helped you all reset when you're feeling burnt to a crisp?

like

Where can I get/buy those Citi Morgan Stanley Goldman Sachs Carlyle Group duffel bags for the gym? My mom wants to buy one for my little brother who didn’t get one when he started his internship over the summer.

like

8 weeks pregnant, no sign of morning sickness. Should I be scared?

It’s my first year currently working in a hospital I’m a patient care technician but I’m really trying to work in the mental health side of of the hospital and any advice would be greatly appreciated

like

TTC, any advice on asking for remote weeks during ovulation?

like

Any parents here? How did you originally explain the Covid pandemic to your children?

like

Hi fishes,
Wanted to know if we have medical insurance and if so the limit and the dependents list.. I'm joining soon and am not sure of this

Thanks

Finally not too sick to walk the dogs. I've been sick for almost four weeks, and with the insane temps, I couldn't walk more than one house down.

Post Photo
like

Today I was officially diagnosed with adult adhd. I can’t begin to explain how relieved I am.

It turns out things that I’ve considered personality defects are actually symptoms of this disorder. Interrupting people, saying inappropriate things, swirling on a topic for days: all issues I’ve battled with since childhood and finally have an answer.

Mental health is important. Talk to your doctor and do research. You never know what’s going on inside your brain.

likeuplifting

When to return to work? I live in CA - my son was born in mid March and I’ve been on disability through July 8th. My original return to work date was set for July 25th assuming a 6 week disability and 12 weeks of bonding time. Since my disability was extended I still have 11 weeks of bonding left to use. Should I use it all now & push out my return date or return as originally planned and take the rest in 2 week blocks spread out every ~6 weeks until he turns 1?

like

In preparation for a new stim cycle(my 3rd), started bcp and had a SHG /ultrasound last week. Was sore for 2-3 days after. My period came as predicted but the soreness/burning is back. I called the doctor and they said just monitor, maybe you are sensitive to ultrasounds etc. (had a ton of them before with no issues). I started shots and go back for another ultrasound Monday and I am worried that things feel off. Not asking for medical advice. Wondering if anyone experienced something similar?

like

Has anyone tried any Green juice powder supplement? Does it really work? Any recommendations? It’s advertised as an alternate for fresh green juice, has health benefits and gives you more energy.

like

Does PCS any travel? How often/long?

like

Question for anyone who can help. I started my own general contract company . It’s registered as an LLC and have my lability insurance already . So the question is how can I start to get jobs with an insurance doing repair work ?

like

Australian HR community: Does anyone have experience with obtaining a fit for work assessment for an employee struggling with mental health? Love to hear your insights. Thanks

like

Off-topic Feeling a bit low and anxious today, I am 33 yrs old with history of miscarriage changed job to get some growth, stability and motivation
But there's constant pressure from everyone in the family, friends. it's not like I don't want to get pregnant but things have not been easy tried hard to come out of depression and move forward in my life hoping will be blessed with a baby too when time is right But constant questions bother me sometimes and dunno how to deal with everything :(

like

I've been working as a Sr. Recruiter (salaried) with a new company for the past year. In that time, we've gone through 3 leaders and we're on our 4th now. In my role, I support multiple regions in various time zones, so I'm required to work longer hours. I dont mind it at all but recentIy I was out sick for 2 day and my new manager asked me to use pto for those missed days. We've had several convos regarding my work style etc. This was a bit off putting and would to get other perspectives.

like

I was diagnosed with ADHD at the age of 12. My family did not opt to put me on medication. I illegally discovered Adderall in college. Worked incredible. Got diagnosed after college & after having been fired from my first job. Passed the CPA exams on Adderall. Went off of it again. I do everything well at my job except for attention to detail within my excel files & emails. Will taking ADHD medication really fix this? Does anyone else have this issue and was it resolved by taking medication?

like

Anyone’s taking cipm soon?

like

More Posts

Anyone have thoughts or experiences to share on difficulty of finding a job after quitting or taking a sabbatical from work? Thinking about taking some "me" time before diving back into workforce.

like

Weird question but can anyone working at Samsung share an EPP discount code? Samsung

likefunny

Hi: I’m a licensed producer and an account manager for the owner in a small firm with all men, and my boss keeps turning the tables on me; changing goal posts, dangling carrots in my face, all while the men in the office reap ALL the benefits of being in house brokers and making all kinds of business deals on the boss’s dime and barely work! I work more than the 5 of them combined & I get breadcrumbs!! Barely any career development support at all while the boys club goes to lunch daily together

like

Has anyone moved in the last few months to the US on L1 visa? Wanted advise in process, timelines and barriers if any.

like

Any former not morning persons become a morning person? How?!

like

In my fist agency job as Director of Content Strategy @ a mid-sized agency (1K people globally). I'm in Chicago, 10 years non-agency experience and my salary is in low 100s. Is this fair market value?

Pro tip to analysts — you don’t want operational experience

like

Why do companies exploit their staff by giving you the workload of 2-3 people, wait for you to burn out or resign then try and counter offer you or offer to provide additional support, when you’ve asked for it so many times in the past? Is it because they want to see how long they can get away with it, or is it you’re seen as cheap and efficient resource and they can take advantage? If you value someone why wouldn’t you give them the tools to do their jobs??

likehelpful

Should I get the Oura Ring for sleep tracking?

like

So I’m a first-year associate at a big law firm practicing insurance defense. The work is beyond demanding, and I have over 100 cases to manage. The partner doesn’t train me or help in anyway and I’m working ungodly hours. This has led to a decrease in productivity and efficiency in many work and a conversation with my partner who is taking work away from me now. I don’t feel like I’m in a good fit and really don’t know what to do career wise. Has anyone else gone through anything similar?

like

Hi Fishes,

In current project, the work pressure was high and I feel like I don't have freedom to work on my way. Calls was scheduled for almoct 6 hrs and need to extend my working hours to complete the changes. I had joined in this project two months back. Can I ask release from the project. If yes what was the procedure?

If I get release, the with in how many days we need to join in next project. Is there any conditions on asking the release from project?

Joined Accenture three months back

like

Does anyone know about what a Product Solutions Engineer role at Google entails? Is that role a sort of glorified Support role?

like

How is KPMGs cyber practice? I am aggressively being recruited. Currently at a small ~300 person firm and never worked at BIG4. Thanks in advance!

YOE - 6.5
Tech - SAP BASIS
Current CTC - 8.7 LPA
offers in hand - Infosys and CTS with 16 and 19 lk
2 months notice period more
can I expect a bit higher ctc? how much i can expect?

like

Tips for hiding your personal social media? I do family law and after a few incidents, I’ve decided I need to hide my private life better but I want to keep my accounts to keep-up with my friends and family.

like

Hi All. I recruiter contacted me about a job via LinkedIn that I'm not really interested in at this time, but I am interested in knowing what it pays because it's the same position that I have now and I would like to have a frame of reference for what other very large companies pay. She asked to schedule a time to speak about it but I responded via LinkedIn and asked her if she could share the salary range and broad strokes of the total comp package. Is that poor etiquette?

likehelpful

Our current administration is not who I would want to be in the White House in the current climate. Things are going from bad to worse under them, and it's frightening to realize that we are only 400 days in.

likefunnysmart

Recently I attended interview in Feb 2nd week for Novartis(CTS division) and i didn't receive response after third round. Can I apply for similar role in other division (Finance).

If Answer is No what is the time period to apply again?

like

I'm looking to keep learning and would love to hear any book recommendations or other things that have helped you out!
I am the only office person/HR generalist at the start up company I work for.
Currently, I am reading Love is the Killer App and will shortly be starting Reset.

like

Additional Posts in Staying Healthy

Feeling mad heavy and sluggish after spending the whole summer job searching :/

Considering 🍊 Theory to help me kickstart some weight loss.

like