44 Underrated Fat Loss Tips From People Who Used To Be Overweight

Treat it like an add*****n. I ate like an alcoholic drinks. Bad day at work? Stop at Sonic on the way home. I'll feel better. Good day at work? Celebrate with Whataburger. I deserve it.

Probably can't cure/defeat the depression or anxiety that s****y eating helps you cope with, but understanding it is a great start.

Also, while exercise is important, it's not effective without changing your eating. Eat like s**t but exercise every day? No real weight loss. Eat less, eat better and don't exercise at all? You'll lose significant weight. Do all three and lose all the weight.

Good place to start: try doing something dietary for a month, but something simple. I went meatless for a month just to see if I could. I still had things like pasta and other things not great, but going without burgers etc really showed me I could give something up and change. Give up sugar for a month. Give up any beverage with calories. Something. Great start.

Get the food you are addicted to out of your house.

Take your time, and walk like more than you think. I’m almost at my goal weight, 65 pounds down in 3 years.

A lot of people will tell you eat less calorie dense foods(veggies and such), or to avoid this and that (trans/polyunsaturated fats,this or that carb, everything under the sun(including the sun)).

The truth is (outside of EXTREMELY RARE circumstances) that it is CICO and self-control. Some of these tips can help a lot. I did lots of vegetables and keto at different points, but I wouldn’t say that did it alone. The best thing you can do is give yourself is better habits.

You can force yourself into fasting, buy apps/books/programs, order expensive meal prep boxes, etc. all day; but if you choose an unsustainable “fix”, you will often either crash or regain weight when you meet your target.

Some people are cursed with bad genetics. Some have not learned healthy habits. Some don’t have self control. The truth is, the answer is the same for most people: develop reasonable, healthy habits. Change 1% every day/week etc and it will compound.

There is no magic bullet. And for gods sake you are human. It took time and small effects adding up to get here. It will take time and small changes to reverse it.

The law of buying new clothes. I don’t know why this is. But when I accept myself heavy and go spend a ton of money on nice new clothes for that size, it never fails…the weight melts off and that money on clothing was wasted.

You can’t outrun a bad diet. The simple fact is you simply must eat nutritious and filling food and maintain a calorie deficit. Never cut more than 500 calories a day. Work with a doctor if you need to lose more than ten pounds, make sure there aren’t other reasons inhibiting weight loss.

This doesn’t apply to everyone but may be true for some. Face the psychological aspects of what has caused you to gain weight. You can’t run from that and keep the weight off. Don’t start the process feeling disgusted or ashamed of yourself as that mindset will perpetuate the issues that cause you to binge.

GET ENOUGH SLEEP

Not sleeping a full 8 hours every night affects your ability to make good decisions. Plus, being tired makes it easier to justify the easy route - the frozen TV dinners / take out rather than a homemade meal or skipping the gym. If you want to set yourself up for success, sleep is critical.

Eat slowly and stop when full.

As someone who went from 485 to 233 lbs. The biggest thing for me was c*****g out soda and sweet tea. And as much as people dont wanna admit it having that one a*s hole friend who always picked on you calling you fat and such (also one of the best workout partners I have ever had.) Once you start seeing progress its like a d**g you won't wanna stop.

Modify your life over walking everywhere.

Just smaller portions and lots of exercise in the form of walking as well as strength training helped me lose over 100lbs.

Measuring out things like dressing and sauces. Don't eyeball your portion you're over serving. Get a tablespoon and measure it out.

Lost 85 lbs and kept it off for 20 years.

1. Stop all soda, sweetened coffee and tea and energy drinks. Drink water, unsweetened tea, black coffee.

2. Walk. At least 20 minutes daily. More is better but, 20 is easy and it makes a difference.

3. Stop snacking. Or, if you really need a snack, try a handful of grapes, an apple or orange, melon. Salty snacks, half cup of nuts, pretzels, even chips. But, only 1 half cup and at least 8oz water.

4. Protein fast every third day. Cottage cheese, eggs, tuna, nuts, high protein shakes or drinks, fish, sardines, lean steak, chicken. Nothing but protein and water. All day.

5. Eat slowly. Don't eat while driving. Drink water between every bite. Feel full faster.

6. Stand. Don't look for a seat when waiting in line. Standing burns more calories than sitting.

7. Take your time. It took awhile to get fat, it's not going away any faster. Make a plan and stick to it.

Low carb/sugar, increased protein . Lost 15lbs in 3 months just by reading labels and being mindful of carbs and sugar.

The mental lag after you lose weight. I still scan rooms for chairs without arms, avoid booths, and brace before clicking a seatbelt even though everything fits now. Your brain keeps living in the old body long after the body changes.

Eat the same s**t everyday. Same breakfast lunch and dinner. Slight switch but nothing too drastic. It becomes your norm and you start not missing the s**t you used to eat. Used to love eating out, now I enjoy my simple a*s meals at home. Only took 5 years to get it together 😂😂.

Only water, no alcohol.

You don't need as much food as you think you do.

This can't be for everybody, but if you're already being a sloth, and have no job, find something manual labor and actually SHOW UP and do the work. I was a fat teen all through high-school. First job was manual labor intense and I melted.

Now I comfortably sit in an office all day, but I take care of my body and it's all thanks to being forced to move around and move heavy s**t for a while. It gave me a real good baseline to work off of and get paid while doing it.