Triggering (Weight Figures): How to lose weight

[Panda Solo]

I have been a little bit stressed out by my weight. This semester I am taking a class called sports nutrition, and we learned a lot of body composition measurement methods. I tried some and became really self-conscious ever since. It seems impossible for me to lose belly fat. What should I do? I am power walking 4 miles about 3-4 times per week, and I do chloe ting or Pamela routines at home, but they are not helping at all.

[Rivière]

Disclaimer: As a fully certified fitness nutrition specialist, all I say here are guidelines to healthy fat loss. If you feel you have an eating disorder or have developed an unhealthy obsession with losing weight, I strongly advise speaking to a certified dietitian or general practitioner.

In order to lose weight, you need to be in a calorie deficit. However, there's a lot more to it than that. Two thirds of a deficit involve having a good, nutritional diet, and one third is by keeping active. In addition, a calorie deficit doesn't mean going into an unhealthy deficit. Low-calorie diets that are 900kcal or lower are often prescribed by dietitians and are performed under strict supervision. They are not recommended. If you're already doing this unsupervised, it's likely that you may actually need to eat more rather than less.

If you track your calories and are not undertaking a low-calorie diet, but have found you consume around 2000 a day for example, consider lowing your daily calorie consumption by 500. This means consuming 3,500 calories less per week. 3,500 calories is approximately 1 lbs in weight. Both British and American weight-loss guidelines advise losing between 1-2 lbs at maximum for safety.

There's that saying, you are what you eat, so make sure you cut out sugary drinks, sweet foods, and other confectionery to reduce consumption of foods that hold no nutritional value. Swap them with foods such as fruit and vegetables that, while contain refined sugars, have far more nutritional value as opposed to a chocolate bar, for example.

There's a lot more I could write on safe fat-loss, but this is the internet, and beyond this point I would strongly suggest that you consider speaking to a registered dietitian, or possibly your lecturer since you're already studying nutrition yourself.

[Panda Solo]

Originally Posted by Rivière

Disclaimer: As a fully certified fitness nutrition specialist, all I say here are guidelines to healthy fat loss. If you feel you have an eating disorder or have developed an unhealthy obsession with losing weight, I strongly advise speaking to a certified dietitian or general practitioner.

In order to lose weight, you need to be in a calorie deficit. However, there's a lot more to it than that. Two thirds of a deficit involve having a good, nutritional diet, and one third is by keeping active. In addition, a calorie deficit doesn't mean going into an unhealthy deficit. Low-calorie diets that are 900kcal or lower are often prescribed by dietitians and are performed under strict supervision. They are not recommended. If you're already doing this unsupervised, it's likely that you may actually need to eat more rather than less.

If you track your calories and are not undertaking a low-calorie diet, but have found you consume around 2000 a day for example, consider lowing your daily calorie consumption by 500. This means consuming 3,500 calories less per week. 3,500 calories is approximately 1 lbs in weight. Both British and American weight-loss guidelines advise losing between 1-2 lbs at maximum for safety.

There's that saying, you are what you eat, so make sure you cut out sugary drinks, sweet foods, and other confectionery to reduce consumption of foods that hold no nutritional value. Swap them with foods such as fruit and vegetables that, while contain refined sugars, have far more nutritional value as opposed to a chocolate bar, for example.

There's a lot more I could write on safe fat-loss, but this is the internet, and beyond this point I would strongly suggest that you consider speaking to a registered dietitian, or possibly your lecturer since you're already studying nutrition yourself.

Thank you for your advice. I will defintely keep an eye on my calorie count, but it just sometimes I have this carb crave that I would eat tons of noodles, bread, and rice then feel awful afterwards. I really wish to know how to control the desire for carbs and food in general.

[Alisa Weaver]

Just watch your diet and play sports. Try to eat less in the evening, do not eat sweets, do not drink carbonated drinks. Try to eat healthy food - it will be good.

[dandycasper78]

I don’t eat after 18-00, I smear with an anti-cellulite complex, I twist a weighted massage hoop (weight 1 kg, diameter 1 m), I don’t eat sweets (I replace sugar with fructose). I have been doing it since January, I lost 7 kg)

Originally Posted by dandycasper78

also, u would read about [...]. This type of supplement can impact your appetite and decease the eating desire
You can start from capsules that include [...]

I just want to say that it's not very wise to offer dietary advice to others, and especially not to those that might struggle with an eating disorder or have an underlying disease that prevents them from losing weight.

People should always consult with a primary care practitioner or a dietician/nutritionist on how to safely lose the weight. Additionally, consulting with a medical professional will help the individual come up with a safe plan for weight loss, and better understand the reasoning behind losing weight — such as for heart health, as opposed to "looking like a model in Seventeen Magazine" which is dangerous.

Appetite suppressants and other "natural" vitamins cause more harm than help. Doctors and nutritionists themselves would advise strongly against that.

Now this is for the original poster. I know you created this thread over a year ago but hopefully I'm able to provide some insight. Carbs, especially pasta, is a vice to everyone and not just those who might struggle with an eating disorder. If you absolutely cannot get rid of pasta from your diet, try modifying your intake such as:
• Switching to whole-grain or gluten free pasta.
• Add some proteins and veggies to your meal.

This way, you're still getting some nutritional benefits while satisfying your pasta craving.

I want to add that as someone who struggles with eating disorders, that counting calories do not work for me. I become fixated on the number and I end up restricting instead of binging; and that's really the last thing anyone should do because they deprive themselves of nutrients.

I suggest drinking more water too, not only does it help keep us hydrated, it keeps us fuller. Additionally, having a glass of water before a meal will help us control how quickly and how much we eat.

Of course, if you are still struggling with losing weight, then please reach out to a primary care doctor or a dietician/nutritionist.

Wishing you the best of luck.