Hi everyone, I need to know what is the quickest (but in normal way) to lose some weight? I work by desk everyday for 8 hours and I barely can get up expect when I go to the bathroom during work. The job is draining and I don’t have energy for gym, I tried going to the gym and felt even more drained so I stopped. I tried dieting and it did nothing.
I just want to fell better about myself
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You’re not the problem, your routine is killing your spark. Ditch the gym guilt, clean up your meals and start walking like your life depends on it because honestly your peace of mind just might.
I started doing intermittent fasting and it was the only way that a pound came off . I’ve been doing Pilates/yoga exercises in the mornings which harms to strengthen bones. I don’t eat meat or chicken only salmon once a week. I eat mostly plant based foods and lots of lemon water. Hope this helps!
The only way to loose weight is to be in a calorie deficit. Whilst you don’t have to exercise it can speed the process up a little bit. I’ve lost 6kg in about ten weeks after a surgery and it’s pretty much all diet minimal exercise.
You can use chat gpt to calculate your total daily energy expenditure and how many calories you should be eating to loose weight. Then download my fitness pal to track the calories. Weigh yourself daily then average it for the week and log it in your phone to track your progress.
Portion control.
I wake up every morning at 530 and walk the same 5.7 KM route around my neighborhood. It’s great exercise and my day starts off really well.
I went from 225 to 165 (pounds) and this is how I did it. If you disagree, please dont attack me for giving my plan.
stop eating after 6:30 PM
drink water…dont drink calories
eat breakfast lunch and dinner…dinner should be smallest meal
exercise at least 30 min per day
VEGAN
avoid obvious bad foods like donuts
There’s a lot of ways but changing your lifestyle and getting healthy habits around food is sustainable. Figuring out your deficit and counting calories is one way. That didn’t work for me. I stopped binging used moderation and lowered my portions I did high protein low carb and sugar. I’m sedentary cause of chronic pain and mobility issues I’ve still lost 113 pounds so far. I went from a 4xl to a size medium. It’s possible to do this without much exercise but I really wish I could take regular walks I used to love walks.
Eat an appropriate amount of calories and work out
Focus on fruits, vegetables, and lean protein. Lots of water. Try to not eat after 7pm, prioritize sleep, and walking! You don’t need to hit the gym heavy to lose weight
What, you can’t do anything else other than go to the bathroom?
don’t be too hard on yourself, progress takes time
Stand up every hour.
Very simple! Burn more calories than you eat!!!
Get on a GLP-1! Everyone is doing it, no shame in using it to help you!
Walking did it for me, walk for miles a day. My walking wasn’t by choice but I had nothing to do, I made myself walk to one side of a town I spent some time in everyday and just did that. Pick a day you have little to no responsibility as your big walking day. Walk at least 7 miles a day, pace yourself bring water. Wear comfortable clothes you don’t have too wear those goofy outfits designed for walking or running. Just be ready for your shoes to be worn in, if it hurts your feet get a orthopedic insoles. Easiest and cheapest way too lose weight, after you do it don’t let yourself indulge in eating a lot it’ll reverse your progress. Just eat something healthier or bring some food with you on small breaks like cashews, raisins, cranberry raisins,etc. Pounds will melt off, stay hydrated constantly set a timer on your phone for every so often as a reminder. If you have some weights do some reps on days you aren’t running but in different positions, squats, etc. You can do this OP.
Don’t think in terms of “quickest”, think in terms of “what can I realistically stick with for the next 3–6 months?” Start with small wins. Reduce sugar. Drink more water. Eat out less. Those changes alone make a huge difference
You can walk 10000 steps a day. You can skip one meal a day and instead drink a protein shake.
A sure fire way that I lost around 20 pounds within 4ish months was through a calorie deficit. I also focused more on healthier meals and cutting out fast food, with eating out at restaurants maybe once every 2 weeks. But you should see what suits your body the most!
Try replacing ur desk chair with a rolling yoga ball or a foot treadmill
It’s not that dieting didn’t do anything, it’s that you ate too many calories vs the amount you burned. First, figure out what your maintenance calories is. There’s a lot of calculators online that will do it for you based on your current weight, height, desired weight, etc. I would suggest you start counting your calories and perhaps even use a food scale to help. If your diet for weight loss is not working, you’re not dieting properly.
Eat less, take a long walk every night
Calorie deficit diet. It is “diet and exercise” with the diet part first. Eat less and what you do eat should be mostly vegetables and protein. Ditch all soda. Soda is bad. Drink water, water is good. Drink lots of water before, during and after eating. When you are hungry, have a big glass of water first. Try to have your sugar come from fruits instead of candy/ baked gods/ icecream.
Find an activity you enjoy, maybe a swim and soak in the hotter at the public pool water work. Or a walk around the neighbourhood after dinner. Maybe you can beer-league in a sport you like to watch, try playing it just for fun on the weekends, it doesn’t matter WHAT it is as long as it gets you moving. But you will be much more likely to do it if it is something YOU like. If you hate hiking and your friend drags you hiking you probably won’t stick to that activity. So pick something you like. And move your body. Even if its going for walks with a friend when they walk their dog.
Watch your diet and exercise. In that order.
TLDR: Calorie deficite diet.
Don’t eat after 7pm and don’t eat before 12 pm eat whatever you want 12-7 period intermediate fasting that’s why they call it break fast
Eat less. Drink only water. No fast food.
I had to lose about 35 lbs for surgery in 3 months. I ate nothing but chicken breast and broccoli. Not only will you lose weight on that diet alone, but you’ll get so bored with eating the same thing that you’ll stop looking forward to it and just eat less.
People here are right. If nature didn’t make it, don’t eat it. You’ll be surprised by the results.
Calories in calories out. You don’t burn much at a desk so you have to eat much less or burn more.
Or try keto or carnivore because honestly, I have lost weight and ate well on both. Just avoid the commercial products. Meat and vegetables are the ticket just like our ancestors ate.
I raely do excise during the last 10 years.
Weight do not change much, whenever i gain weight, i will eat less or skip dinner, less food on luch, no sugar drink.
There are no magic, you get more calories than what you need, then you will gain weight.
Incase you can not eating less, no time to excise then done.
The reality is, what works for one person might not work for you at all. People can tell you what diet worked for them specifically until the cows come home, but your body, habits, & needs might be totally different.
For example, I went gluten free for a while & dropped about 40 to 50 lbs in just a few months. That probably would not do much for someone who already avoids carb-heavy foods like bread & pasta.
What has consistently worked for myself, no matter the type of diet, is counting calories. I am not suggesting a diet to you b/c I don’t know what you eat, what you weigh, what your medical history is, etc.
What I am suggesting to you is a healthy practice.
If you have a job where you are sitting most of the time, your intake really does need to be lower.
For example only, start around 1800 calories a day, then drop to 1500 if needed. Just make sure you are getting enough iron or you will end up feeling super sluggish & can even become anemic.
Weigh yourself regularly. It doesn’t matter if the scale doesn’t move for a couple of weeks, what matters is you hold yourself accountable to this practice.
Skip the fad diets. Do not punish yourself to the point where you are miserable. Track your intake, eat foods that are actually nourishing, & do not expect to feel good if all 1500-1800 calories (again, just an example) calories come from snacks.
Go buy yourself a cute binder & pens.
Manually list out the things you consume & how much calories are in them.
Don’t use an app that guesses. Don’t rely on your phone. Get in the habit of writing it out, flip through the pages regularly to compare.
Writing down what you eat can help you stay more mindful, avoid phone distractions, & gain better personal insight.
It’s customizable, tech-free, & can lead to more honest reflection about your habits.
Ask him chat gpt how many calories you need, then tell him to make you a calorie deficit and if you want, do an hour of exercise or a half of anything. It worked but I took it to the extreme: 900 calories a day and an hour and a half of exercise, I lost three kilos in a week