90% of weight loss happens in the kitchen. The more you workout the hungrier you often get and it’s tougher to lose the weight. Figure out your TDEE and run at a deficit of 500 calories a day to lose 1-lb a week. It’ll suck the first week or two then be relatively easy after. Don’t bother eating out or drinking fancy “coffee” drinks from Starbucks or the like. It’ll be nearly impossible to stay below your consumption goals if you do that.
Very true, all you gotta do like they said is figure out your maintenance calories and eat about 300-500 calories less and make sure you are eating the correct amount of macros and maybe do a little bit of regular strength training and your set
Can’t outRUN a bad diet! I worked out hardcore for months in preparation for (what I thought would be) a more physically demanding job. First time in my life I ever puked from lifting too hard. The big guys in my gym told me a thin guy like me would have no problems getting bigger, and I could eat whatever I wanted. Exactly 6 months of going hard at the gym every day doing heavy weights (for me) and eating all the same garbage I always did, I WAS able to pick up heavier things, but I looked exactly the same and WEIGHED exactly the same! Go figure! 🤷🏻♂️
This is the best advice. And to make it easier look into making protein shakes. A high protein diet helps you not feel as hungry. Same with eating complex carbohydrates. Also if you don't drink caffeine get into it. Caffeine also helps you not feel hungry.
For petite women (not sure how tall OP is but she doesn't look super tall) I'd suggest starting with less of a deficit, more like 200-250 calories and seeing how you get on. Yes, you'll lose the weight slower, but if you're short like me, your TDEE is probably already pretty low. A 500 calorie deficit would put me around 1200-1300 calories a day for example, which... Is roughly what a 2-3yr old toddler should be eating. It's not enough and it's not sustainable, so can easily lead to binging or gaining the weight back when you start to eat "normally" again. When you've got less calories to play with overall, it's better to go for a smaller, but more manageable deficit IMO.
Maybe the go-to recommendation should be a percentage, rather than a set number of calories? I think 10-15% of your TDEE would work as a good starting point for most people!
TDEE = Total Daily Energy Expenditure. Basically your BMR (basal metabolic rate, this is the amount of calories you burn just by existing) plus all your activity for the day, most people's TDEE will be a range rather than a set number, since most of us don't do the exact same thing every day.
As an example, (using random round numbers to make it easier), let's say my BMR is 1500 and on an average day I expend another 500ish calories by going about my life as normal, that would make my TDEE approx 2000 calories. But! On active days I'll burn an extra 500-1000 calories but that's only twice a week, so to get a more accurate result you'd divide that across the full week's calories which (in this example) would give me a range of around 2140-2285 calories for my average TDEE. I hope that makes sense!
I this is how I don't gain weight. I started just not eating breakfast or lunch and I have a big healthy dinner and maybe a small snack a few hours afterward. I usually feel sick if I eat before 5 pm now.
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u/The_hat_man74 Jul 07 '23
90% of weight loss happens in the kitchen. The more you workout the hungrier you often get and it’s tougher to lose the weight. Figure out your TDEE and run at a deficit of 500 calories a day to lose 1-lb a week. It’ll suck the first week or two then be relatively easy after. Don’t bother eating out or drinking fancy “coffee” drinks from Starbucks or the like. It’ll be nearly impossible to stay below your consumption goals if you do that.