Weight loss in early 30s

Start with the walks and you can do that now.

Was in the same position a few years ago. Lost 27 kilos in the process. I concentrated on 3 areas. Healthy movement, nutrition and sleep. I worked with a trainer and nutritionist on all three. Sleep was described as the foundation… ie without good sleep the other 2 don’t work.

Good movement for me meant yoga practise 5 days a week and good nutrition meant high fibre whole foods and keeping under a calorie limit with lean meats. I also stopped drinking as that fucked all three of those things up.

Now I Still don’t drink and have kept the weight off 8 years later.

I lost 30 kg at 30 years old. Tracking calories with myfitnesspal is what did it for me. You learn really quickly what kinds of food just aren't worth eating, and which are like cheat codes. Only took 6-7 months, ~1kg per week

Lots of advice here so I'll just add a tidbit: diet is more important than exercise. 

Hey bro,

One of the things that takes practice is understanding:

1) you have a base metabolic rate / BMR (how much calories you can eat without your weight changing.

2) as you lose weight, your BMR generally decreases

3) as you diet (lower your calories intake) and increase your exercise, your BMR will adjust. This is the part that doesnt happen as much when you are young and can eat whatever you want.

4) what all of this means is IF you eat 10 chocolate bars a day, step 1 is do 15 minutes light exercise and eat 9.8 chocolate bars.

All you want to do is lose weight WHILE having the highest BMR.

Fucking this up = hardcore dieting, hardcore exercising and fuck all gains.

DM if you want bro

Walking is magical and if you do it consistently (like most days), it can change your life. Find what you enjoy doing exercise wise and do that too maybe. Something that you like, or at least, don’t completely hate. The biggest impacts on my weight have been cutting/quitting alcohol and reducing ultra processed foods. This is just what works for me. There’s a lot of info and suggestions out there, but you do what feels good for you!

Use my fitness pal - you don’t need to get obsessed but you should be aware of generally how much you’re eating and helps you make smarter choices. Even if you don’t change your diet for the first two weeks, just notice how much calories your current intake is.

Drink about 2L of water a day (don’t force it if you’re struggling be reasonable)

Try cut out sugar

And try weight lifting if you find goals where you can quantify the progress easier (e.g. I benched 20KG this week and next week I will do 22.5KG) - try going 3 times a week

Don’t go hard out cold turkey on everything - baby steps over 3 months to build good habits.

Most of the ‘fat’ friends ive had that have lost huge amounts of weight have done it lifting heavy weights.

Its WAY more manageable than cardio. More likely to keep it up. More fun. And you get strong really fast at the same time.

I super recommend it. Gets your confidence up fast!

Hey mate it sounds like we're on a similar journey. I've managed to lose 14kg since December by moving a bit more and eating a bit less. This has been my approach.

1)Running - Nike run club. I used the 4 week 'Get started' plan. It really helped to get me from not running at all to now comfortably running 7km on the regular.

I really value this app as having someone coaching you in your ear as you begin running is just so helpful. I found their approach felt like it came from a place of love and care. I recommend this to anyone and everyone.

Everyone can find 30 minutes in their day for some exercise and running is so efficient. It helps with mental health a lot too. Personally I have discovered running to be the one hard thing I need to do to not feel like a piece of shit haha.

2) Intermittent fasting. I don't eat until lunchtime now. I began with just skipping breakfast and getting to morning tea at work, but find I can comfortably get to lunchtime now. The key is to drink more during the morning. The first few days are hard. Then it's easy.

3) Bought some slightly smaller bowls and plates to use at meal times to help me reduce how much I put on my plate. I was raised with the concept of needing to have a 'soldier's plate' (nothing left on the plate) at the end of dinner.

A smaller plate helps with this piece of psychology for me. Also having a glass of water with each meal. Have to finish it before mealtime is up. Also, no seconds or dessert!!! (Except special occasions like birthdays etc).

This has been what's worked for me. Hopefully it can help you too.

Something to consider if you’re time poor and if where you live/the urban environment around you allows is walking or biking to work/school/whatever. This makes your commute time ‘productive’ in that you’re getting exercise while also still travelling, even if it takes longer.

You can start by making small changes to your current daily life.

• Take the stairs instead of the elevator.

• Park a bit further away from the shops/office.

• Don't drink your calories (cut down on all those flat whites and full sugar cokes).

• Eat your meat & veges first, then carbs.

• Drink lots of water.

Buy a spin bike, park it in front of the TV, jump on when you watch a show/movie.

I'm older (46).

Lost 20kg over the last 2 years. 113kg to 92kg so far.

Here's what worked for me.

Switch to sugar free drinks. Eat less bread.

Do some exercise. I do 20ish pushups three to four times per day. Leave a couple in the tank, you don't want to be broken all the time. Only takes a minute, just find a quiet spot, drop and do it.

Weight still dropping and feel better every day.

Regret not doing it earlier.

You don't need to turn your life upside down and results will not be immediate. Trends matter. Months. Even just thinking about it helps. Don't beat yourself up. One pushup is better than no pushups. Only having two pieces of tasty tasty bread is better than four. Keep on it.

I'm mid 20s but was warned by my doctor that my BMI was overweight end of 2022 - I was at around 78kg that time.

I've tried to be healthier in the past by purely focusing on cardio and it never ended well. Around Feb 2023, I got a gym membership and did 70% muscle training and 30% cardio - went to the gym maybe every 2-4 days. I also started replacing some of the rice in my diet with frozen veges (cheap as, easy to microwave, and I enjoyed the taste even without seasoning or added butter). I also stopped eating dessert after meals. Still drank here and there but not as frequent.

Come June 2023, went down to 70kg with more muscle mass and less fat. Give that a go but imho don't neglect muscle training. It helps with losing fat.

Weight training will expedite weight loss don’t rely on cardio alone. Resistance training is mission critical for staying healthy and youthful

2 things my PT told me when I wanted to lose weight: You can’t outrun a bad diet It’s ok to be hungry sometimes. I did a combination of weight training, and cutting out all junk food. Then cutting out snacks and just eating three meals a day.

For the diet part, I recommend eating food suitable for type 2 diabetics. This is mostly protein and veges, with a small amount of low GI carbs. The low GI is key. I had gestational diabetes for the last three months of my pregnancy and lost quite a bit of fat from my body on a diabetes diet, even though I was eating six meals a day.

Go for long walks, I like to listen to audiobooks, which you can get free via libby if you have a library card, or you can get an audible account. Some good ones I have listened to include: Project Hail Mary by Andy Weir, Daisy Jones and the Six by taylor jenkins reid, , What Happened in the Woods by Kate Alice Marshall.

The best exercise to loose weight is the one you are doing. i.e. if it's too hard, too expensive or doesn't fit in your lifestyle then you won't do it no matter how good people/studies say it is. Walking is a great exercise to start with, it's free and easy for most people to access, it has other benefits like being outside (if you aren't using a treadmill) and you can always alter your route for variety, incline, time and distance. Once you have started walking and added that to your daily activities as an established habit then start to try out other activities and seeing what suits you best. My husband likes rock climbing and goes a couple of times a week he can go by himself but really likes going with friends and the social aspect of it. I like doing home workouts off youtube and seeing my flexibility and strength start to improve.

Find someone to walk or cycle with so you are accountable. The biggest difference for me was in cutting out sugar. Sugar is in so many things, you'll be shocked if you read the labels of the food in your fridge and cupboards, such as sauces and dressings. Cutting out sugar will give you a horrible headache while withdrawing but it makes the biggest difference.

I’m early 30s and have lost 15kg over 6 months in a pretty sustainable way without doing anything too extreme just by lifting weights 4 days a week and following a structured programme with a remote strength coach. Every personal trainer I’ve talked too has raved about the importance of weight training as you get older for a number of reasons, particularly because it revs your metabolism up a lot. Other than trying to eat more protein and cutting out a few treats I haven’t done too much diet wise.

It’s great because you look better in mirror but get a sense of achievement from strength going up each week too

Depending on how out of shape you are walking for an hour day can be a fantastic start. Depending on where you are try and incorporate some uphill sections and it'll make a huge difference early on. If you decide to join a gym, the rowing machines and bikes are great ways to start off with.

Intermittent fasting is a good way to start dieting as well. For instance only eating between 8 am and 6pm.

There are any number of things you can try, depends how into it you want to get.

Walking is a tremendous place to start. I'd consider 6,000 steps a day a minimum for anyone trying to be healthy. 10,000 is a good target for someone trying to lose weight. If that seems like a lot, work up to it gradually. You'll find it quite easy after a little while.

Any cardio you do is a bonus. Any time you can spend with an elevated heart rate is good. Sport, working out, whatever works for you.

Muscle mass increases your base metabolic rate. Do a little lifting to increase your muscle mass, so you burn more calories while you sleep. Get some guidance on form and routine so you don't wind up hurting yourself.

Do whatever you can to reduce your calorie intake. There are many methods. You might not find one that works for you for a while. Intermittent fasting works for me, ie eating almost all of my calories for the day in a window of a few hours.

Note, cardio at the end of your daily fast is super effective.

Sugars and fats are the most calorie dense foods, avoid them as much as you can. Our bodies are awful at processing fat and carbs at the same time, eating foods rich in both leave you feeling tired, despite all the energy in them. So I suggest going either very-low-fat, or very-low-carb, whichever fits your lifestyle best. I find low-carb more practical and effective.

Focus on protein and fiber in diet. Drink lots of water. Coffee is an appetite suppressant.

That's a very quick and dirty overview of how I lost about 40kg.

Track everything you eat for the first few weeks. Don't be neurotic about it. There's surely a whole raft of changes you can make. The majority of weight loss will be from the diet. It's a LOT easier to cut out 300 calories than it is to burn an extra 300 calories.

Just make sure you're getting about 1g/kg protein of LEAN body mass (say your ideal weight is 80kg, you'd want to aim for at least 80g protein). minimum.

You can find second hand exercycles. A couple of dumbbells aren't expensive either. If you find a cheap gym, that could certainly work. But without addressing the diet as a #1 priority, you're not going to see very good results compared to if you do fix the diet.

When you wake up, go for a walk. Doesn't have to be an hour. Sunlight as soon as you wake up certainly can't hurt.

What I'd suggest is to work out how many calories you're eating per day currently. Count drinks as well. Then aim to cut about 500-650 calories per day from whatever it is you're maintaining currently. 650 calories/day is about 500g weight loss per week.

You'd be surprised how easy it is to cut 700 calories if you're over indulging.

The main thing you want to achieve here is sustainable changes that are achievable.

Protein is a non-negotiable. Need to be hitting about 1g/kg of LEAN body mass. For me, that's about 25-30g of protein per meal.

Fats and carbs come next, and there's no number you have to hit. You just have to make sure you feel satiated. Too many higher glycemic carbs will tend to cause ghrelin to be released (the hormone mostly responsible for feeling hunger). Too many fats can cause calories to go over what your goal is.

Once you have a general idea of how many calories the meals you eat contain, you can dial back on the calorie counting.

Weigh yourself once per week and if you see a trend of about 3-6 weeks of no change, then adjust the food portions. If the food portions are at a point where you don't feel comfortable reducing them, then increase activity instead.

As for the diet, you can make changes that don't cut out what you're doing, they are just slightly better options.
Things like buying lower carb bread or bread with more grains. Middle bacon instead of streaky bacon. Less sugar in coffee. Smaller portions of higher calorie things like cheese.

Don’t drink your calories- water, tea and coffee only (no sugar). Focus meals around veges, then protein and carbs last. But try and get protein with every meal. Egg whites are high protein low calories so scrambled egg are good. Try and get ten thousand steps in a day - evening walks etc. and go easy on yourself, has to be sustainable. I’ve also found quitting drinking helps.

Im in the same boat and ive been doing walks mostly, either in waiteks or cornwall park. I take the challenging steep routes and my smart watch suggests i burn around 600kcal for an hour of walking which seems pretty decent. I put on a podcast and enjoy the outdoors. I also have a gym membership but this generally feels far more rewarding. Without changing my diet too much (just cut out snacks) ive lost around 3kg in about 2 months

I'm heavy again, 110kg @ 6ft. But I've lost a bunch of weight twice now, I suck at keeping it off. Been down to 84kg twice. Once in my early twenties and again in my early thirties.

I 100% encourage exercise along side a balanced diet. You really think twice about that pie, or that coke when you've busted your ass at the gym. I prefer a morning workout as you don't have an excuse of a harder than usual day at work to skip a workout.

Treadmill: speed 3 incline 12 for 30mins (3-12-30) goes way further than you would exp I'm 29 and it has helped a lot

Try intermittent fasting, with a good deficit

Weightloss is 95% diet and 5% working out. It's impossible to out work a terrible diet.

Best of luck.

Source: down 18kg from the start of the year :)

Edit:Forgot to add watch the liquid cals they bump your intake up a ton

Hi there, I lost 50kgs eating keto. The first 35kgs were lost without exercising. I found that 90% of weight loss is what I was putting in my mouth. Losing the initial weight prior to hitting the gym boosted my confidence, and resulted in less weight on my joints when I started working out.

Now, I’m not an evangelist for keto - it is just a lifestyle that has worked for me for quite a few years now. I just like the food, it’s satiating, and I still eat lots of keto-friendly veges (so it’s not all bacon and butter like some people do). You find whatever works for you - keto isn’t for everyone.

My key bits of advice that are applicable for whatever path you choose:

1. Don’t rush into anything. I took two solid weeks researching, pondering, and planning what would be realistic for me

2. Don’t have a deficit mindset regarding whatever way of eating you choose. People I hear whinging about not being able to eat this or that, being sad that they’re limiting themselves, not going out with friends to eat etc etc are most likely going to fail, as who wants to live like that? It’s sad and demotivating. Find ways to ensure you consume pleasurable things, within whatever you plan.

3. There WILL be an adjustment period when you change your diet. For a couple of weeks, you will feel hungry. We eat too much, our bodies get used to it, then of course will pack a sad when we start to eat less (aka a healthy amount of food). After a couple of weeks on keto, my stomach shrank, and I was good to go.

4. Some hunger is ok. I used to avoid it by eating crap food all the flippen time. I had to learn to be ok with feeling a bit hungry before meals - it’s natural that your body is telling you to eat a mealtimes.

5. Don’t tell people what you’re up to. Some people won’t get it, and will pressure you into joining them in their bad habits to make them feel better about themselves.

Just my two cents. Good luck- you can do it!

I lost 40kg ish and kept it off for 4 years and counting. As others have said, MyFitnessPal is great, makes you think about what you put into your mouth.

Steer clear of processed sugar as much as you can, don't add sugar to coffee etc.

My exercise of choice is cycling. I've been commuting to work since Nov 2017. Ended up that we were able to go from two cars to one car, this also saved me around $7k/yr in petrol, insurance, wof/rego and maintenance. If I WFH I'll walk the kid to/from school and then jump on the trainer and Zwift for an hour or so.

I'm 46 in a couple months and the fittest and happiest I've been my entire life. Best of luck with your journey.

My wife is doing a PhD in Human nutrition, so if you have any questions just sing out and I'll ask the wife.

Her work centres around the benefits of a modified Mediterranean diet which basically focuses on whole foods, low red meat and alcohol intake ( exceptions are a couple glasses of red wine a week), higher fish and lean white meat intakes, high legume intakes, and good fat consumption.

I find it great as it focuses on appropriate meal portion sizes, micronutrients intake and it is incredibly heart health focuses which a lot of the fad diets don't really take into account (ie don't do a keto diet of you value your heart health).

I've dropped a couple kilos in 2 months but I'm only 5-8 kgs over ideal weight so it's slow going...)

On the exercise front. No matter what you do, you're lapping the guy sitting on the couch. So take your queues from your body and do what you can. If you can do an hour walking then go a little further each day. My only advice on this would be fuckin stretch... Stretch as much as you can. Us sedentary bros get the anterior pelvic tilt and it's a bitch to correct so might as well start now and fuckin stretch!!

just walk and count calories, even a 10 minute walk just to get your blood moving. stretching too, simple things like stretching your hamstrings by reaching for your toes.

calories matter more than anything else when it comes to weightloss. i lost 30kg through only diet, then the last 15 by incorporating walking at any time i could. buy a food scale and weigh your food, its way too easy to eat 100s more calories than you think you are, just by underestimating the weight. you may even realise you can have a bigger portion of certain things than you thought too. cut out full sugar coke for no sugar, same if you drink energy drinks. and remember if you have coffee with milk or sugar that counts too.

dont bother joining a gym right away. itll likely be a money waster. do what you can at home with youtube videos! join a gym if you decide you enjoy exercising at home but want more options.

good luck on your journey, its a simple process, but its not easy. discipline not motivation is key

Get used to being hungry. If you're not decently hungry for a couple hours a day you're probably eating too much.

I recommend fasting, learning to go a few days without sustenance is a great way to improve your relationship with food imo.

I strongly recommend tracking your calories, at least for a while. I used Macro Factor but there are loads out there. Track every little thing you eat or drink and keep track of your weight and you'll see how the balance goes. I'm a scientist so collecting the data like that worked well for me. 

I also found the minor inconvenience of adding something into the tracker was sometimes enough to make me stop eating a snack, or a slice of cake that's going round, whatever. It's certainly eye opening when you confronted with the reality of the knob of butter you added to dinner, or the mayonnaise added on the side.

I lost about 30kg (110 -> 78) in my 30s, by cutting all sugar, bread and alcohol from my diet and picking up rock climbing. It took about a year of climbing twice a week and sometimes climbing outdoors on the weekend to lose the weight. I've found the rock climbing community to be quite friendly. There are many outdoor climbing areas in New Zealand, in addition to indoor climbing gyms in most cities.

If you are thinking about picking up rock climbing I would recommend taking a friend to a rock climbing gym to see if you enjoy it. Climbs are graded so you can start with the easiest ones and then move on to projecting harder ones.

Dieting will always be the number one factor in weight loss, but if you are looking to pick up an underrated sport I would recommend rock climbing.

Walking has been proven to be the best form of exercise for weightloss.

Hello, weight loss is not easy, but as much as it's a calorie deficit, dont underestimate activity, especially as an office work. Not just for weight loss, i find it has a huge impact on mental health and stress. I would advise starting with walking, then looking for activities you find enjoyable and finding local groups to join with. Can be a huge stress release and provide you with another community of people

I’ve went from 140kgs to 112kg in 4 months. I have only exercised minimally. I used Noom (my fitness pal) to track my calorie intake and do intermittent fasting 18:6. Occasionally I do about 30-60 minutes of Yoga if go over. Mostly I eat whatever I want. Also vegetarian meals and fish are great low calorie options if you want to fit in that pie for the day lol.

This might be controversial but when I was overweight I cut my recommended calorie intake in half (some days even less), then walked my ass off, and when I could jog I jogged my ass off and then when I could run I ran my ass off. It was the most boring 3 months of my life but I had to do drastic measures.

Are you male or female? I started getting breathless & fatigue years after I shed the weight and couldn’t understand why, turned out to be an iron deficiency. So don’t forget about vitamins and drink lots of water!

The most effective way to lose weight will be to put less food in. Find healthier ways to deal with your stress.

Replace stress eating and boredom with a water bottle or green tea.

The second most effective way to lose weight is to keep breathing :)

The gym is for building strength and fitness. It may put your mind in a healthier place. But it won't be as effective as eating less.

Bro i was 126kgs at the start of 2024,just did walking and eating steak and eggs now im 104.Just start bro

The best advice I received was to make small, sustainable changes because it takes a lot of effort to overhaul your entire lifestyle and it's easy to become discouraged and give up. I started by switching to sugarfree energy drinks and didn't make any other adjustments until that one had taken hold and drinking sugarfree versions was normal. Switched from drinking beers to vodkas (with sugarfree mixer). Found lower calorie versions of my favourite snacks (instead of cutting the snacks outright). I lost 20kg in 13 months and hit a bit of a plateau but the good habits are keeping me from putting it all back on.

The walks are amazing for weightloss and mental health - very highly recommend!

The best exercise is the one that you enjoy.

If you force yourself to do something, you're almost certainly going to give up after a couple of weeks.

Regardless of which method you choose, would highly recommend reading “Atomic Habits” by James Clear. Very good book on the psychology of how to adopt new habits and patterns of behaviour, and may make your chosen method more likely to stick!

Good luck in your journey 😊

One little change at a time is key. Try not to juggle multiple lifestyle changes at once.

Once you’ve committed to one change and proved to yourself you can maintain it, then add in another change.

These don’t have to be dramatic changes. Can be things like adding more fibre to your diet so you feel fuller, therefore less likely to experience cravings.

Walking more, eating less treats (but still letting yourself have a treat every now and then to keep the diet mentally sustainable).

I've done "OMAD" (one meal a day) before and it works great but I didn't really follow the popper guidelines. I just only ate dinner for 3 months and lost 9 kg. I found it really easy to follow with no calorie counting (takes way too much time and is never accurate IMO). All I did was eat one regular sized plate of home cooked food with a heap of veggies to make it more filling. Also don't sacrifice eating reasonable amounts of fats otherwise you will feel like shit and always hungry.

Keep exercise consistent but don't go too hard otherwise you will want to eat more and break the diet. 20 mins walking every day is enough while dieting.

Also every morning I tracked my weight after "dumping" waste to be more consistent. Generally my weight plateaued or went up for 2-3 days then suddenly lost a few hundred grams. So don't be disheartened if you see increases even while dieting.

More energy out than energy in is how it works so track your intake via my fitness pal or something similar and make sure you're intake is less than you're output and you will lose weight.

This is the best way to keep being able to eat what you enjoy eating but within moderation.

With exercising you will lose more weight doing cardiovascular workouts just because that's what burns the cals but weights will also burn calories. Find some HIIT classes which will do wonders.

You should check out intuitive eating

To save money we bought some kettle bells and some exercise mats, and found a good channel with kettle bell workouts we like on YouTube. We aim to do 20-30 minutes 4/5 times a week and pair that with a yoga series we like on YouTube. It’s a lot easier to just wander to the lounge and chuck a video on than drive to the gym, especially in the winter! Noticed some big results with consistency over the past 6 months. Saved loads in gym fees and found it a lot easier to be motivated to do them with it being right there whenever we are ready.

Don't bother with a diet unless it's just 'eat less' or cut down on fast food. A lot of the time I find when I want to eat something it's just boredom so I find going for a walk or doing some exercise really just shows me that the hunger was boredom and not actually me needing food.

If you prefer a walk to going to the gym, I suggest you buy a weighted vest. They come in weight limits between 5kg and 30kg. My suggestion is to buy a 25kg one and remove some of the weights (they're easily removable) then build up as your fitness progresses

I've been in the same situation that you are. I knew I had to make some changes. Start by changing your diet up, cut sugar and alcohol down to a minimum. Cut down on carbs and up protein and veges/fruit. Don't do any silly diets. Start by walking regularly, incline walking is the best fat burner out there. I would also suggest weight lifting. You don't have to aim to get jacked, but before long, you'll start to notice the difference and you'll feel better about yourself too, it's also great to help burn fat, as muscle will take more calories to maintain, therefore, burn more throughout the day.

Hope this helps, best of luck with everything. Feel free to ask any questions you have.

Absolutely the most important thing here is diet. Aside from this, walks or use of a stair master are best for fat burning. Lifting weights is also a great alternative but if you’re having trouble breathing then the cardio I mentioned would improve that.

Activity has been a huge part for me. Especially since I started having plateaus. I walk 4–5 miles pretty much every day. I’ve had to work up to that, being heavy has put a lot of pressure on my knees. But they’ve improved HEAPS from 40pds weight loss and the regular activity.

Weight management is all behavioural - tricking your mind into wanting to eat less and exercise more.

How many calories you eat will depend primarily on how much you feel like eating. And that's driven by what you're eating. Just setting up to eat a calorie deficit isn't going to be easily maintainable. You need to choose foods that leave you feeling fuller for longer. That means biasing the composition of what you eat towards more protein and fiber and less carbohydrate (even if keto isn't what you go for). Additionally, the more you need to chew, and the more water content in the food, the more filling it will be. If you choose food types that make you feel full for a long time, you'll automatically be eating fewer calories.

There is a saying "you can't outrun your fork", and doing any set of numbers you like, you'll be able to see this. I know plenty of very high-activity people who are still considerably overweight. But exercise does move a decent number of calories even when it's not the primary driver of weight loss, and it is incredibly good for you.

For calorie burn you have two basic options harder & shorter vs easier & longer. Time management is a huge part of being able to sustain what you're doing. I hate the gym because of the commute and logistic arrangements in addition to the actual exercise time.

My preferred is running from home. It's quick. Gives a good endorphin hit. And I get my daily shower straight afterwards. The thing that I really like is it's incremental. You start with 20 minutes, and maybe you can only walk for half of it while you catch your breath, but very very quickly, you'll run the whole 20 minutes, and then find that your comfortable pace gets higher and higher. And the calorie burn goes up and up while the difficulty (that you feel) and the time commitment stays the same. You just end up going further and further, and the visibility of progress is incredibly rewarding. 20-30 minutes twice a week at first and then three times a week later is an incredible fitness booster.

Walking doesn't scale up in terms of energy output in the way that faster movement does; as you lose weight you might be burning fewer calories. Stationary equipment bores the shit out of me and I'd rather run in the rain than do thirty minutes on the fixed bike or ergo, but it might work for you.

But whatever you do, it needs to be something that makes you want to continue, and that means picking something that you'd want to do regardless of its weight loss impact.

Lift weights man. Burns more calories than cardio, muscle burns calories just existing and you get stronger. Don’t have to go all out on the bodybuilder stuff but it’s fun. And you can basically ask anyone at a gym for help and they’ll happily help you out. Never had a bad interaction with someone at the gym before. Good luck :)

Try biking to work if possible. This way you replace the time commuting with exercise and avoids having to find the extra time after or before work to exercise

You can’t outrun your fork.

You got here by making lots of questionable or poor food decisions, and that’s ok. You’re going to get out of it by making lots of ok or good decisions in the future. There will still be slips here and there, but that’s OK.

I’ve lost a bunch of weight before and put it back on over the years. Now I’m re losing it with a different method.

The first step is to figure out how many calories you are eating now.

Don’t worry about reducing quite yet, just log everything. That flat white? Log it. That sneaky spoon of peanut butter at the end of the day? Into the food diary it goes. If you eat it, it should be logged. Beer, wine, soft drinks, and snacks.

If possible weigh your stuff, but otherwise guess high - you’ll initially be terrible at guessing weight of stuff, but will figure out a few reference points as you go.

Once you’ve got a solid months worth of calorie diary in place, Google ‘tdee calculator’ and figure out your tdee for current weight with a sedentary lifestyle, and for your current weight -15kg.

That tdee of current weight - 15kg is your new calorie target. Your goal at this point is to not exceed that number, and continue to log everything you eat.

Check your weight weekly, or monthly. Try not to do it too often as there will be up and down swings and those can be demoralising early on.

If you’re stalled for a couple of months, you’re either not logging everything or you need to reduce calorie targets further. Keep it by a couple hundred a day at a time though.

also, underrated: make sure you stay warm and comfortable. being in a cold house/ enviroment makes your body crave for food and then it is hard to maintain the calories in/ calories out bit!

I've just lost 13 kg in a couple of months, and have a goal of losing another 10 kg. OptiSlim helped, I would have a shake for breakfast but maybe sub for their soup in Winter. I do light exercise, mainly walking or a workout once a week. I didn't stop eating 'bad' food, personally I think cutting all sugary and carby food sets yourself up for failure once the diet ends.

Practice saying no, but if you're at a birthday for example, eat half a slice of cake instead of a whole slice and make sure what you eat rest of day is nutritional. I like to try having one set of carbs a day maximum and try to keep it reduced, kind of thing. Hope this helps, good luck OP.

Nutrition, movement, sleep and stress management.

In order of importance, nutrition sits on top as this is the most impactful and easiest to change. Exercise gradually, as you fill good with proper nutrition, you will find motivation to move with extra energy and lighter feeling. You will also find that you will have good quality sleep and with clearer mind and lighter feeling, you will find you are more motivated which helps managing stress

Nutrition wise, calorie defifict while not starving and being nutritionnally deficient is the key. Focus on high fibre whole foods like whole grains, beans legumes, veges, fruits and green leafy veges. If consuming meat, consider reducing it to no more than 3 servings a week, the rest of days swap protein source to high fibre protein source like beans, nuts, tofu, tempeh. Fibre significantly helps with satiation, fuller longer, which helps with caloric deficit.

Meat wise, consider lean and unprocessed like fish and chicken breast.

If your going full plant based, thats your choice, but if long term consider checking your b12 levels after 2 months to make sure your not emptying your stores

Time wise, target to have at least 12 hour window of no food intake (just water) eg. Dinner is 8pm and first meal next day from 8am. Try to eat bulk of your calories from morning till midday and start low caloric food as day sets. Target your last meal 3 hour before bedtime

Exercise, I find the one that works is the one you can sustain for long term. Coz you will gradually increase this (naturally) as you feel better nourished. Start with walks or light exercises, the increase intensity or duration. Find a sport you like that you enjoy doing. Having a workout buddy sometimes helps you with that commitment and eventually becomes a habbit.

Sleep, no meal 3 hours before bedtime. Dim your lights before 9pm, as our body naturally switches to melatonin production around that time. Put down mobile devices 2 hours before bedtime. Bright lights affect our bodies natural switch to produce melatonin (sleep hormone)

Bear in mind caffeine and alcohol impacts sleep quality.

Been in your situation before and been to multiple doctors with my chronic health problems and numerous life long medications. Advocate for yourself and you will find that what works is what fits in your lifestyle.

Good luck on your weight loss!

As a man in his 30s who just recently lost 17kg (over the last year). Don’t aim to be perfect. Aim to stick to your meal planning and exercise plan 80-90% of the time. Chill out and eat what you want about 10% of the time.

You will have periods where you don’t do well. Just don’t give up, keep going.

Remember when the scales go up one day, it’s water weight. You would literally need to eat like 7000 calories on top of your maintenance calories to gain 1kg of fat in a day. If it goes up like that day to day, it’s water so don’t stress.

Up your passive exercise as much as possible. Go for a 10 min walk at morning tea. Same at lunch. Do this whenever you can. Doing this greatly increases the amount of wiggle room in your calorie intake.

Good luck my friend, keep at it!

I lost 20kg six years ago and have kept it off. There is only one "cheat code" for my body and it won't be the same for everyone. For me it is key to keep my blood sugar steady by avoiding most carbs especially high GI ones. I pretty much abstain from sugar in all its forms and I don't eat things like white bread or breakfast cereal. By doing this I notice I don't get hangry and don't get cravings and finally understand how people can forget to eat. If I do eat something I normally wouldn't like a slice of birthday cake, I do notice that a couple of hours later I feel hungrier than normal and often am cranky or have a headache. So yeah my 2c see if limiting carbs especially high GI ones helps you and good luck

Another vote for walking but for a different reason than the other comments: you mentioned stress eating - deal with the stress and you'll find less temptation to eat the comfort foods.

Walking is great for mental health. Find somewhere nice on DOC or council website and it will give you a massive boost.

A treadmill is more fun than a stationary bike. But I would just try and MOVE every day on a routine. Before work is best if you can get up early, walk around the block for 20mins before having a shower for work. Wear some earphones, listen to good podcasts. Just make sure you do it every single day, because consistency trumps the actual amount of work you do every single time.

Once you have 30 "Walk around the blocks" under your belt you will be a fucking pro and would have naturally updated your shoes and shorts, headphones etc and be thriving on life while working out what kind of fitness watch to buy

Change what and how much you eat for weight loss, and exercise (walking 15 min for a start) for the feel good factor. A couple of small changes will get results in a short time but you have to stick at it. Best of luck.

Intermittent fasting or keto, weight lifting to raise BMR

Cycling is lower impact than walking/running and gives the satisfaction of going longer distances and faster.

If there's an option of safe cycling nearby I highly recommend it.

Swimming highly recommend too.

Also read the book Breath.

I’ve been in a similar position. 42m. Never been an athlete though I’ve been reasonably fit in the past. 

Started running. Got a Garmin watch which helped a lot (what gets measured gets done). Used the built in training plans and went before work, so being busy (lunch) or wanting to get home to family (after work) wouldn’t slow me down. 

Combined with using MyFitnessPal and then MacroFactor to run a calorie deficit bit making sure I was also getting sufficient protein (1.6g/kg). Was pretty hungry for the first 4-6 weeks but it got better. I’ve been pretty careful self-monitoring for perverse mental health - flexible dieting so I could still eat hearty after a particularly long run, Xmas etc. 

It’s worked - a year later I’m down 15kg and just ran my first marathon. 

My #1 best tip would be to set an exercise goal like a half marathon or long bike race and train towards that. As you train more and learn more it just  all kind of gels 

 get out of the house and walk the neighborhood for an hour each day,

This is all you need and its free. the cardio you do at the gym isn't any better just because its at the gym.

Focus on drinking lots of water, walking as much as you can, and a new small change each week!

My two cents is look at your stress eating and focus on fixing the stress part. Being stressed can mess with your metabolism and fat storage. It can mess with your sleep which then also messes with your weight. 

Focus on reducing stress, getting a good night's sleep and going for a regular walk for a couple of months before trying to start starving yourself.

If possible try to bike/walk to work and go for a walk during lunch. While I never lost weight doing this, when I was forced to move further away and starting wfh more or driving, weight gain became difficult to slow down for me

For me it's walking, less booze and sugar, hard work though

As long as the calories being used is more than those coming in, it should start to move. Walk to the shops, don’t drive. Take the stairs, not the lift and it will all help. Don’t expect instant results

Look up mediterranean diet

Get a step monitor and walk 10k steps a day. You'll be fit in no time.

I think different diets work better for different people. You need to find something that works for you and that you can sustain.

I personally like keto. I like a lot of the food I can eat on it and it got me experimenting with different vegetables more. I would not do well on a heavily calorie restricted diet where I ate food I didn't like and was hungry all the time. I do the best when I'm at home organising my own food. It gets harder when you're travelling and staying with other people.

I find a key to success with dieting is keeping organised. Making sure you've got the right food available and a plan. So you don't come home starving and tired with nothing good available. I personally like cooking in bulk and having leftovers. It's good to experiment with new recipes that meet your dietary guidelines to keep it interesting and find food you like. Also still focusing on nourishing your body. You don't want to starve yourself.

I have heard that diet is more important than exercise for weight loss. Exercise is still great for you though. Exercise can make you more hungry and people can also use it to justify treating themselves with food, so it's important to be aware of that.

All the best with your weight loss journey! It's not easy. It can be discouraging and take a lot of work and people's bodies do react differently. It's not quite as simple as calories in vs calories out as a lot of people think (although of course that's involved).

If you wanna lose it for good listen to me:

1. Ignore all the calorie counting bs.
2. Stop eating all process food.
3. Eat whole foods prioritizing protein (eggs, meat, chicken, etc.). Eat lots of those until you’re full. Make sure you’re satisfied after every meal.
4. Don’t snack. Eat max three meals a day.
5. Lift weights.

if you're male = lift 3 times per week, do the 531. You will build muscle mass but most importantly you will lose weight while doing so. It's also incredibly easy to lose weight via lifting and eating (properly) as compared to sweating your ass off doing cardio and having to restrict calorie intake.

https://www.jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner

If you stick to this 3 times a week (just buy a bench press for the garage, olympic bar and dumbells for ~500 if you don't like going to the gym like me) you'd reach your goal in 6-9 months.

Don’t get lost in the diet fads of intermittent fasting, keto etc if it has a name and a following say away.

Protein is king, on the simple fact it will keep you full and will even out your blood sugar when eating carbs as it will slow stomach emptying. The recommend 1g of protein per LB of body weight is where it is at. Some people will now comment that two much, it’s the satiety you are after.

I went from 105kg to 70kg in 6months just staying at a calorie target and forcing on getting my protein. I have since “bulked up” 70kg - 80kg and now happily maintained 80kg for well over a year.

Don't get a stationary bike, you're better off getting a cheap road bike and a smart trainer to use it on. This will allow you to join Zwift (online virtual cycling) and you'll still have a bike you can use outside if you like. The trainers are quite expensive, around $1000 new but you can find them cheaper second hand. Check out Bike Shelf FB group.

I am a similar age and was in the same sort of situation as you and this has been great. Zwift is far more motivating than just a boring trainer, you can do a range of different training, group workouts or even compete in races (there are racing grades even for beginners).

Start with smaller portion sizes. If you snack during the day replace carb snacks like crackers with a lower carb option that you like eating. For me it's carrots and cucumber.

Find an exercise you enjoy. That could be cycling or walking. An indoor trainer can help motivate you when the weather isn't suitable especially with an app like FulGaz.

Chronometer is a better app than MyFitnessPal. Gives you breakdown of macros in free version.

I'm 23 and was my heaviest ever a few weeks ago

I have been tracking everything passing my lips on excel as well as reducing my portion sIzes and snacking to zero and I've lost 6kg in 3 weeks even with a few cheatish days

This works for me but hopefully you can find something that works for you!

If you have a smart watch calorie counting everything you eat is a really good way to start. Makes you super aware of everything you eat and helps you make smart decisions with diet changing etc. It starts with diet

Beard meats food explains how he doesn't get fat despite eating huge volumes.

Keep trying different kinds of exercise until you find something you enjoy and that’s sustainable

I lost 25 kgs last year. I'm no expert but almost no sugar reduce carbs and only eating 2 meals a day did it for me exercise when up by only probably 10% that year. That's my personal experience. Keep in mind I have a very active manual job.

I got into running in my early 30s. You might wanna drop some weight first but couch to 5k is a great program, if you do it you'll never look back. Also read some bro science books like 4 Hour Body. Good luck

Exercise is great, but 90% of weightloss happens in the kitchen.

Exercise will help improve your heart health, also increase endorphins and make the experience more positive. You don't even have to invest money in equipment, a 15minute walk at whatever pace is comfortable 3 times a week is more than good enough to start with

If you get a stationary bike go secondhand.

From someone with a 1k machine that has been a coat rack for the past 3 years.

Diet is key exercise is just a bonus on top. It's not for very one but thw only thing that ever worked for me was strictly counting calories.

Get a Fitbit and hit your 10000 steps religiously. Diet is all about calorie restriction, but if you’re like me and can’t be bothered counting calories, time restricted feeding / fasting / whatever you want to call it might be a more straightforward way of reducing daily calorie intake

Get rid of bad food habits and walk as much as you can.

I was in a similar spot (stress eater) and lost 20kgs with OMAD and a daily step target. Much easier for me and better results than just calorie counting.

I used to park further away from my office and walk in, I lost a decent amount that way! Only added 15 mins to work and 15 back.

I bought a fancy scale off Amazon which does all the measurements and then I started logging food and exercise on the My Fitness Pal app. It beats Weightwatchers and is free.

First and foremost how is your sleep? If you aren't sleeping well you will be running in a general stress state (elevated cortisol etc) and that will make weight loss difficult.

The best time to walk is after meals as it helps shuttle glucose from the meal into the muscles, its a good way to maintain insulin sensitivity.

Building muscle(particularly the legs, thighs and glutes) is a very good long term solution to healthy weight maintenance, it switches genes on which promote anabolism(growth) in muscles, this means more of the nutrients you get from meals are partitioned for muscle cells instead of fat cells. Muscle cells have a mechanism whereby glucose can be absorbed without the action of insulin which helps to maintain healthy blood glucose levels and reverse the trend towards insulin resistance and type 2 diabetes.

Once muscle cells have increased in size they require extra upkeep and act as extra glucose storage giving you more buffer room if you fall off the wagon with your diet. Not to mention one aspect of adaptation which leads to muscle cells increasing in size known as nuclei deposition is long term(so all the people who talk about losing gains when you stop don't know what they're talking about). Even if you stop training you retain the extra nuclei added to the muscle fibers, this means those fibers can grow back to their previous size very quickly after a period of detraining. One of the best predictors of mortality in older age is how much lean muscle one has and its best to build up when you're young and bank some of those nuclei.

Bouncing your legs up and down while at your desk like someone with restless leg syndrome will increase daily energy expenditure in a significant way(tip for when sitting at a desk).

I think its likely that sustainable changes in exercise habits and dietary habits will be necessary to achieve your goal of maintaining your ideal body composition. Crash dieting will result in rebound, excessive exercise will lead to burnout. The slow steady approach of building new habits is the best way imo to maintain weight over the long term.

Honestly its 90% diet but you should try working in walking when you can too.

Number one thing is try remove processed foods especially sugar from your diet as much as possible. Chicken is king when it comes to protein and trying to mix in vege with rice/potato is a where you want to steer towards bit by bit.

I recommend food prepping days in advance so lunch is already taken care of for work and dinner is ready if you have one of those days where you are burnt and don't want to cook.

Don't try do everything at once as a form of 'diet' and more aim to make changes bit by bit that you can do for life

Head up to Cape Reinga and start walking Te Araroa! The kilos will be flying off.

Ok, might not be sustainable, but I went from 82—>67 kilos during my walk. Got skinny as a stick, but I felt good at that weight!

Weightloss is 80% diet 20% exercise. If you cut back hard on eating food you will see results in a couple of weeks. Build good habits, train your mind. Apparently (and someone can check this) the stomach shrinks when you diet and will adjust to your diet so you will feel full when you haven’t eaten much.

Firstly I read the other day that if you loose 5% of your body weight you loose up to 30% pain in your knee, 10% body weight will equate up to 50% less pain in your knees. Just my 2 cents worth.

You want to loose weight, cut out the fruit juices, sugar soft drinks, white bread and in between snacks. Have a your three main meals and go for at least a 30 minute walk each day. If you want to eat McDonald’s every now and then for lunch do it. The key for you is it has to be a lifestyle change. One other very important thing, jump on the scales once every couple of months. It will do your head in if you measure it more regularly and you see no results. Good luck.

Check out r/fasting. Especially the top posts. The community is amazing

I am going to the gym 3 times a week. I am trying to be below triple digits by this time next year (will be a 35kg drop) just be consistent with your exercise and avoid carbs. The biggest thing is diet, if you can stick to around 2000/2500 calories a day with 3x gym for an hour plus each time you will lose weight! Best of luck

My journey has been pretty slow. I'm just walking and eating the weight off as if I do more exercises I find myself quitting very quickly.

So I use noom to stay under calories and I bought a smart watch and take it for walks.

18kgs down so far. 16 more to go. It's taking me a couple of years. If you exercise it will go faster. But the key is to make it sustainable.

The watch has been really good. I can't lie to it, and calculates my bmi.

Swimming is also really good as it strains the body less.

Can't out train a bad diet

Macro-Factor for tracking. The best by far.

I have been on a calorie deficit since monday last week. Lost about 2 kgs. I know its not healthy to lose that much weight in that short amount of time but i just want you to know its doable and im here with you. The first 2 days is the worst but it gets easier.

I found Myfitnesspal to be super helpful in identifying where I was overeating, I had a healthy diet, I just had bigger portions than I needed.

I also find ways to add extra walking into my life and do it often. Getting the bus from a further away bus stop, using the stairs at work, parking at the far end of the supermarket car par, the more often you can be physical, the better.

Starts with walks, you can do that free, in any old clothes and you can listen to music/podcasts, audio books etc while you do it. Track your walks on an app so you can see the improvements in time or distance. Don't beat yourself up if you start low, do what you can and be ok with that.

Buy some weights, then find an online app that will help with a programme. There are a few good free ones. You can do full body workouts in your own home with only a pair of weights, or even with only your body weight.

Drink a lot of water. I use water drops as I get bored with plain water.

Sleep 8 hours.

If you can find a friend who wants to do this too, that will help keep you motivated.

Good luck.

I really enjoyed getting an apple watch and setting goals for certain metrics, my favourite is vo2max (cardi fitness) i went from sedentary post baby at “low” vo2max to now “below average” in a few weeks just by walking. I also get alot of value out of setting goals for steps and exercise minutes and sleep and mental health. It has become a good way of measuring health, aside from just weight which can be triggering and not always accurate especially as a woman.

Apple Watches are expensive but i have personally got heaps of value out of mine.

hey!

I found the app "My Fitness Pal" to be an amazing app for calorie accountability and exercising! Good luck.

How far between work and home? Is public transport an option?

The easiest way to find time for exercise is to combine it with something. Walk to the supermarket, walk to work (or part of the way).

Start with easy walks. Find podcasts or music. Start with walking around the block, slowly extend the distance until you’re at the time you want to do. You’ll find as you get better walking you’ll need to extend your walk to maintain your time.

I currently walk 45-90 minutes most days, 1 or 2 days a week I walk 8-12km.

I also addressed my diet (I’m very slack at the moment).

Over the last 5 years I’ve lost 40 kg. I find I have quite dramatic drops then plateau for ages then lose more

ive got a stationary bike but its just the pedals. very good for sitting but still exercising, and good on the joints for heavier people. got mine at kmart for forty bucks, long as you keep up w diet and doing it daily it works.

Hydration is the key. Drinking water before a meal makes you feel full. I wish you the best in your weight loss journey.

Diet.

Find a diet that is easy to do/get, meets all your nutritional needs, provides a calorie deficit and doesn't taste too bad...

Then eat that diet...

EVERYDAY

Until you get to your ideal weight.

It's literally just a grind

Hey good on ya for wanting to make a change. I’m similarly in a process of doing it myself and started last year so it’s been just over a year for me.

Lots of good advice already but if you have concerns about being consistent with this I suggest giving classes a go. It can be a little more expensive and I’m certainly not suggesting you go straight to F45 but r BFT but there are smaller gyms out there that are cheaper options. Highly recommend you give it a go. I know it’s daunting but if you take the time to find the right gym you will be surprised how much you enjoy it and how supportive others can be.

At the end of the day I realised no matter how fit some of these people are they’re just focusing on their own workouts and do not care about the person next to them (in the nicest way possible) and how that person looks or how many reps they’re doing.

Anyways best of luck on your journey. It’ll come with bumps on the road but if you can build this into a habit then everything in your lifestyle will fall into place with it.

So what ever you will enjoy the most as you will be most likely to stick at it

Currently on a weight loss and lifestyle programme myself (m26), I’m having moderate protein and low carb intake and have lost 20kg in 18 weeks. one of the biggest things I found was walking before I had breakfast. Usually an hour to half an hour is enough to get you feeling hungry when it gets to breakfast. On top of that you’re burning the fat stores and replenishing energy with breakfast

Something to be aware of is nutrient deficiency ensure the foods you’re eating are enough to meet vitamins and mineral intake, otherwise you are more likely to get sick. A multivitamin should cover this most of the time but do keep that in mind.

If you’ve been to your doctor recently get a good look at your lipids (cholesterol) as you may be predisposed to higher levels depending on family history.

Start with achievable exercise goals 20-30 minutes each day, track your food/calories and reevaluate in a month where you’re at.

The first step is the hardest, but you could be walking 30 minutes every day while you get into the habit and adjust to eating healthier.

I use Macrofactor for food tracking, subscription only but it's really good. Built by the guys from Stronger by Science. Check out the sub /r/macrofactor

The podcast Fitness Stuff for Normal People is a pretty good way to school up on fitness and nutrition knowledge, there's so much out there but this is good for a one stop shop.

Slow and steady and sustainable is the way to go. Don't rush it.

Use an app like Happy Scale or Libra to track your bodyweight everyday. They will give you a moving average graph which smooths out daily fluctuations and lets you see that you're making progress when it doesn't feel like it. Macrofactor does this as well.

Diet is 95% of weight loss, and the best advice for that isn't to overhaul your entire diet but to slowly phase out unnecessary parts of it.

Small things, you throw yourself into the diet deep end and you'll probably relapse sooner or later, I did.

Echoing a lot of what has been said already. This has what has worked for me since August last year. I started around 77kg and I’m only down to 73kg however my body composition has changed much more!

1. Data is important - take photos every week, same time, same pose. Take your weight regularly too. You will see how far you have come. I take videos too, you can see much more!

2. Tracking calories at the beginning with my fitness pal will help you understand food a bit better and its nutritional value. Be consistent with it. Diet is very important!

3. Don’t be afraid to prioritise protein intake. This is a game changer when it comes to weight loss and building muscle

4. Building on point 3, include some form of weight lifting in your exercise schedule if you can. Even home workouts with dumbbells is enough, this will help you build muscle and lose body fat at the same time. Strength training doesn’t need to be dominant at the beginning of your journey but it will help you lose body fat. You don’t need to do hours of cardio.

5. Walking - make time for this with your job. Block out lunch and go for a walk after eating. Make it such an easy goal - walking 5-10 mins at a time that it’s impossible to say no and build on that. Aim for 6-7k a day and increase to 10k as you find your groove.

6. Please don’t prioritise scale weight, it’s a good indicator in the first few months but it can soon become an obsession. At some point you will plateau in terms of actual weight loss - power through this and keep going despite this!!

7. One size doesn’t fit all - you may need to alter your routine and calorie/ protein intake a couple of times into your journey. As your body changes you will need a new routine to challenge yourself more and use up your extra energy.

8. None of this exists without CONSISTENCY. Mental strength to follow through with this plan is the most important factor ever. You could have the most perfect routine but without consistency your results will vary. If you need motivation to push through this… I tell myself choose my ‘hard’ = I could wake up early before work and go to the gym which is ‘hard’ for me in that moment, or I could go back to my old ways and have health problems later down the line which is also ‘hard’. So choose which hard you want!!

Good luck on your journey. Take pictures!! Your weight loss is not linear it will be up and down that’s totally normal!

Cut alcohol, processed grain (bread, pasta, cereal), cut refined sugar obviously

Focus on eating only meat and fat and as little carbohydrate as possible.

Eliminating carbs from your diet is more or less guaranteed weight loss. Just replace your usual carbs with lean meat.

A regular meal may look something like: Steak (rump or porterhouse if you're rich) Eggs how you like Cheese Tomatoes or carrots

Also, quit the canola/vegetable oil but that's a whole different topic.

I effortlessly lost over 27kg and have never felt healthier with a diet focused around red meat

Good luck!!

Checkout high intensity health on YouTube or Dr Ken Berry and good luck

I'm just going through the same thing now. Been at it since January and lost 12kgs so far.

Work out how many calories your body uses on a daily basis and work backwards from there to figure out a suitable deficit.

You can't outrun the fork and in the grand scheme of things, nutrition and moving a bit more makes a difference. I used to be pretty lazy and actively despise the gym. I worked on that first actually, before I even started counting calories. Started going to the gym regularly and now, 9 months later I really enjoy it. Lifting weights has made me want to sort out my nutrition and I've been able to see some great progress which has been so rewarding and encouraging.

My suggestion would be to lift weights in the gym instead of cardio, and then use daily walks as a form of cardio instead. Good luck!

Sleep 8 hours Do keto Profit

What many have suggested, start with nice nature walks. I'd also suggest joining a gym and finding out what kind of exercise you enjoy. No point joining if you hate it. I find the gym two or three times a week makes a huge difference to my mental health. Good luck OP!

Look into fasting and cold exposure. I started traveling last october spent 2,5month in thailand and lost 15kg just by fasting a lot, drinking lots of water, cutting sugar and choosing better foods. Funny thing is I didnt even realize i was doing it. Just after discovering the loss put the pieces together.

Cold exposure like alternating hot/cold showers, icebaths or swimming in natural rivers or lakes shreds weight aswel. Wim Hof Method is a great start for that lots of free stuff on the web for that. Just dont mix the breathing techniques with water!

It's all maths, calories in vs out, counting calories is the only guaranteed way to know if you are in a deficit, that said things like protein and fibre can help you feel fuller for longer.

Take a look into the carnivore diet.

Mid-forties here, lifetime struggle with weight. I've finally clicked that my problem is essentially an addiction to highly processed carbs, and a resultant insulin-resistance issue. Not diagnosed but all my symptoms and behaviours stack up. So last year I went back to intermittent fasting - the 5:2 diet where you eat 'normally' on 5 days and cut calories majorly on two days (down to about 500 cal, so a quarter of usual recommendation). Along with this, I've tried restricting my eating hours to within 10 hours of a 24 hr period, which for me means eating between 8am and 6pm. Some people aim for an 8 hour period. This reduces insulin spikes and eventually, you start to feel the actual feeling of fullness, something I hadn't felt in years.

This has had a huge impact on my health - lost 25kgs, the first 15 very quickly. The loss of weight has made it easier for me to exercise, so I joined a couch to 5km running group. I've never run in my life, and I don't enjoy it, but I can now run 5k and do this every weekend with ParkRun. I also do Pump weights classes (aiming for 3x a week but I don't always make this). I can now go up stairs with no puffing at all.

Best wishes - it's not easy but it's very worth it. It's been nearly a year since I started, and I've definitely plateaued in my weight loss, but I'm at the top of my healthy weight range and have a goal for my 20th wedding anniversary in October, so I'm getting back into it now.

Put the fork down. Get off couch.

I lost a bunch of weight by intermittent fasting, I used to do 20 hours fast with 4 hour eating window, now I only eat once a day. It can be hard though, as you need to cram in all of your calories at once.

Lost 33 kg in 5 months, energy levels are way higher than they used to be. Make sure you get a solid 7-8 hours sleep everyday, that's also super important.

Good luck!

https://exercise.org.nz/subsidised-gym-membership/ If you have not been a member of a gym in the past 12 months it's discounted rates, might help when it comes to choosing a gym.

I did that in my 30s (lost 15kg over a year) ate fibre before meat before carbs and just skipped ropes coz I really wanted to learn the running and skipping thing… the learning was the main goal lost weight as a bonus… now I’ve learnt it and somehow body got efficient at doing it got all my weight back again lol. but yeah try and learn a physical routine seems to work quite well coz your brain need to use a lot of calories learning etc

Buy a smart watch, and just go for walks to start with, that combined with a good diet will already lose you heaps of weight... Then hit the gym too if you want. But since you aren't doing much, literally any extra will help.

It's also important to consider that things like my fitness pal etc can be tricky for people who have struggled with eating/overexercising/any kind of disordered behaviour. (I know the app set me back years when it brought back my ED symptoms.) Gentleness and slow progress are the way to go in my opinion, as well as working on being ok with where you're at and working towards a goal for health (physical and mental - diet and exercise are important for those happy brain chemicals too), not aesthetics.

Diet is the most important thing. I lost 30kg in 2022 with diet alone. Just stopped eating as much.

It’s pure math.

Input less than your daily needs and your body eats itself. Nothing else is required.

I lost 10kg and got my BMI back to normal range with Intermittent Fasting (16 hours) and Pilates.
I'm not one to count calories or restrictive diet cos I love food. I feel with IF I can still enjoy eating just needed to be within the window (11am to 7pm).
And the Pilates class incorporated some weightlifting and cardio, and because i got a membership so I feel like I had to go at least 3 times a day to make my money worth. So it's a combination of getting into exercise and eating less but also make it something you can stick to psychologically.

Use Yazio or Noom or something maybe. At the end of the day you just need to consume less calories to lose weight, and easiest I've found is calorie counting.

I had to kids under 2 and now life's finally gotten a bit more organized and manageable, but like you I was stresseating through it all and gained weight. I started calorie counting seriously (using a scale) and I'm finding it a game changed. I've already reached my pre stress weight, now trying to lose more and honestly I'm not hating life, the food's good, and I'm finally getting active again.

Either way, good luck!

My suggestion definitely contact a PT who is knowledge as the will help you with a diet and excise program that will work for you and hold you accountable and really helps your confidence entering into something new.

The most important thing, will be remembering the old, 'you can't out-exercise a bad diet.'

If you're doing BJJ, forget about walks or the gym. Sort your nutrition out, and the weight will pour off. This doesn't mean starving yourself. It means finding a way to eat that works for you, isn't harmful, and results in weight loss.

Walking and in the kitchen is where you get the wins.

A man roughly can have 2000 calories a day.

5 biscuits is 500 calories.

Running for 45 minutes burns 500 calories.

It’s so easy to go over, and takes work to get it off.

Cut out all soda drinks, just drink water, tea and coffee. Go vegan, you will quickly feel better and see the difference in energy & weight. Walk the neighbourhood at first and then go to the gym. Read Atomic Habits to make sure you get rid of bad habits and get the new ones to stick.

70% is diet fix that and go for walks it will fall off...

I just kept it simple. Just drink water and unsweetened coffee/tea. Every meal I just dished a smaller amount than I usually eat. Still kept the same diet. i just ate a bit less every meal. Lost my goal of 10kg and have kept it off for a few years now.

Intermittent fasting. Reducing the intake of calories by restricting eating to a specific time-frame will do the magic. 

Fasting is a good and effective way to cut calories without too much effort. I skip breakfast and have a light lunch, with a decent early dinner. Drink lots of water and walk/exercise 20-30mins each day or at least 5 times a week.

I had a major operation over 14 months ago, put on heaps of weight after it. Started fasting, stop eating 7pm and start eating at 1pm the next day, 16 hours or more a day and I lost 28kgs in 2 months. Headed back down to my normal weight, easier than I thought it would be, best results yet.

Hey there. The first thing to know is that the number on the scale isn't important. Oftentimes people get discouraged because it doesn't drop fast enough. This is because if you're working out you'll be adding muscle along with losing fat so the scale may not fluctuate all that much after the initial period. Focus instead on how you look and feel.

Second thing is that if you want to lose body fat your diet is the most important thing. Exercise is good but it is of secondary importance of fat loss is your primary goal.

In order to achieve a good caloric deficit you'll need to work out your maintenance calorie requirement. As a general rule, this is your bodyweight in pounds multiplied by 15 (bear in mind this is not exact. To get an exact number you'd need to see some form of dietician.)

Once you know your maintenance requirement, it's generally advised not to drop below a deficit of 500kcal per day or you'll make life quite difficult. If you do all of this then you should start to drop weight at about 0.5kg per week roughly.

If you have any questions feel free to ask.

Start fasting. Go to r/intermittentfasting and r/fasting to learn the science. We humans are not meant to sit in offices and eat 3 times a day!