These are my tips for losing weight permanently if you are obese. I put them in order of importance. This is just to get you started, there are other tips I have as well.
- Get a therapist. I know therapy is a privilege many can’t afford. I pay $6 a week for my therapist at the local university. She is a graduate student. You need to find out why you gained weight and how to resolve those feelings that led to your weight gain. Overeating is a mental health issue. If you eat certain foods to make you feel better, that is a mental health issue. I ate desserts to feel better. They were a coping mechanism for my depression and bipolar and anxiety. Therapy can be your new coping mechanism and accountability partner. There are therapist online thru
They charge about $50 per week.
- Eat in a caloric deficit. After you’ve done some preliminary work by getting a therapist and tracking your calories. Lower your calories to below your BMR. MyFitnessPal calculates this for you as you update your current weight on it. You could also use a BMR calculator: https://www.calculator.net/bmr-calculator.html
That BMR calculator says I burn 1,740 Calories at rest. So I have to eat less than that to lose weight at 240 pounds. MyFitnessPal says I need to eat 1460 calories a day to lose 1 pound per week. DO NOT lower your calories too low though as that will back fire, you will be hungry, your weight will plateau, and you will gain the weight back. If your body thinks it’s starving, it will fight you. Trust me. This happens to me all the time. Then I have to eat more to get back on my body’s good side. Just lower it by a few hundred calories. No more than 400 calories at a time.
- Start moving your body. For the first year that I lost weight I did not exercise at all. The most I did was work at my job on my feet for 4-6 hours twice a week. I wanted to get accustomed to the eating less first and moving your body makes you hungry. I also didn’t want to get burnt out by doing too much all at once. You need to develop habits slowly and methodically. At the end of last year I bought myself a FitBit to track my steps. Then I decided to get a goal, which was to do 10,000 steps a day. When I worked I would make sure to walk a lot to get my steps in. Then I started occasionally walking to work or to the store. Then in March when Corona Virus started I decided to walk every day for 7,000 – 10,000 steps. I prefer to hit 10,000 cause I have my FitBit app hooked up to MyFitnessPal app and MyfitnessPal will give me additional calories when I’ve walked at least 10,000 steps. The amount of calories it gives you varies but this is very helpful for if I need to eat a little more on a certain day. I try not to make a habit of eating all my additional calories. But walking helps keep me in a caloric deficit every day.
- Weight Yourself every week. Weight yourself naked, first thing in the morning after you wake up. I weigh myself every day but I do not really recommend that. Being obsessed with numbers sucks. For me it’s helpful cause it tells me how to eat that day. If I’ve gone up a pound, I will eat a little less or a little more strict. If I’ve gone down a pound I know I’m on track. I would keep a record of my weekly weigh ins. I keep mine posted here on this website. It really makes a difference to see how you’re making progress. I’ve been recording my weight for 2 years now. It’s very motivational and it teaches you a lot. Like I can look at my weight chart and see that for about 6 months last year I made no progress in my weight loss. I needed that time though to get adjusted to different eating patterns and different foods and figure out what works and doesn’t work. So it’s fine. But I took everything I learned last year and used it to refine my eating habits and other things this year. And this year I can look at my weight loss chart and see how I am really progressing beyond my expectations.