Here’s the story in a nutshell.
During the last ten years there were periods when I gained weight and then easily lost it. But never crossed the bar in 100 kg at a height of 1 meter 82 centimeters.
As passed the age of 35 gained weight 105 and now more than a year trying to shed at least ten kilograms, but all without success.
Maybe you have some experience, knowledge or techniques. Maybe some interesting materials on this topic.
Please advise.
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In what ways have your diet and exercise changed in the past few years? Also, what is your sleep schedule like?
Honestly man light activity and smaller portions. You will never burn more than you eat unless you become a total fitness nut. Try cutting out snacks after dinner, make sure you’re at least doing some light activity like walking pretty much every day. The weight will start to fall off.
Get your hormones checked, my guy.
Count your calories. Every single one. Including drinks, pop and beer. Losing weight isn’t about working out more. It’s about getting less calories in than you burn. Every single (fad) diet will be based on this. Make small changes here and there and you’ll be able to lose it. It will take a while so have patience.
M60. Around Jan 2024 I was at 265 lbs. I changed some habits which greatly improved my sleep quality and duration and repeatability. I also started intermittent fasting while cutting out highly processed food and go in with single ingredient foods. Lots of meat lots of greens and lots of cooking at home. I also started walking on a daily basis about three to five miles per day. I’m now at 185 lb. Since then I’ve started some resistance training to try gaining back some muscle mass since I have lost a little along with all that fat.
You can do it. Biggest thing is better sleep, and cutting out all that highly processed food. All of it. Plus of course get your body moving and keep it moving. Also try to get 15 to 20 minutes of sunlight onto your body a day
That infrared from sunlight goes a long way to improving how well the mitochondria in your cells work. When they improve, your metabolism and overall health improves… And it’s all free
Round is a shape.
Welcome to oldness. There’s a blanket on the back of the La-Z-Boy. I’ll put the kettle on for you.
I am your dame age but I have always struggled in the contrary. Even now. I hope I can gain 10 kg, but I just can’t eat enough to be bigger. But my weight is normal, so I don’t care very much, I am thin, and I think being skinny-athletic is better at this age…
But oh god, all my life trying to gain weight, and now it’s even harder. FFS.
And the only thing to do is what people are saying here. Eat less, excersice more. I hope I have your same metabolism that if I don’t eat, I don’t lose weight, but that doesn’t exist, does it?
Look at it like this. The body is like a bank account for energy. If you deposit more than you withdraw, you save up extra. If you withdraw more than you deposit, the surplus goes down. There are things you can do to spend it more efficiently, but whatever you do, deposit less than you spend and it should balance out.
Track what you put in your body. Make sure it’s about 250-500 calories less than your total daily caloric expenditure. A few good ways to consume less calories include eating high volume foods like strawberries, cucumbers, and leafy greens, only drinking zero calorie liquids like water, and sugarfree drinks, and upping your protein intake relative to fats and carbs since protein helps with satiety. Make sure you get enough sleep. If you want, you can add resistance training, but that’s not as important as your diet. Maybe go on a walk every day.
Also, get some blood work done in case your hormones are making weight loss significantly harder.
I lost 40lbs from 2023-2024 and now trying to get down below 10% body fat for the summer.
You already know you need to eat less calories and minimize the snacking. For me, it’s all about managing the cravings. I drink silly amounts of water. Many people mistake thirst for cravings. Try drinking a pint of water when you get a little peckish/snacky. If the cravings come on hard, I like to drink a few sips of a fizzy diet drink, just to make my body think it’s getting some sugar, which usually dulls the urge.
Combine that with weightlifting to increase muscle mass which will boost your metabolism.
Cut pasta and bread, products with wheat flour. And sugar. Nowadays I only eat pizza or a piece of bread every now and then and cheat with chocolate occasionally, but I have lost almost 20kg in 3 years. But I do walk 4 to 5 miles a day and exercise at home with dumbbells. Cut beer as well. If you drink, switch to hard liquor (but be careful).
I ate pasta almost every day (I’m of Italian descent), but one day I stopped eating it, which led me to cut bread as well, and started to lose weight. But exercise is paramount. Even to age well.
I lost 60lbs just by only drinking water and eating a small breakfast (sausage and egg croissant and coffee with milk no sugar), small lunch (premade salad with a lemonade to drink) and regular dinner with water to drink.
Two things of note here: I walk between 5-10 miles a day while at work, I work retail. I also like to smoke weed at night so to help with munchies I’d chug a 20oz bottle of water before I hit the pantry. Anyway, I went from 250lbs to 190lbs in about 4-5 months and I feel great.