Tips on How to Lose More Weight

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I have been using Weight Watchers to lose weight. So far I have lost around 57 pounds. I have been exercising on a treadmill and on a stationary bike. Lately, I have been at a standstill meaning I have not been losing weight nor gaining a huge amount just ounces. Can someone please give me some more tips on how I can continue to lose weight? I do not want to be fat forever. (I use to weigh 367 pounds, now I am at 310 pounds.)

Protein and fibre help on satiety. On the contrary, carbohydrates are used only for energy, so you can decrease your carbohydrate consumption a bit, as long as you have enough kcal. Higher protein, high fibre, moderate fat, relatively low carbohydrate diets are known to be more sustainable diets for weight loss without losing too much muscle mass and without feeling hungry, as long as they're "moderate" (on the contrary, extreme diets like ketogenic diets can be imbalanced and harmful for kidneys on long term).

Consume fewer calories

First off, congrats on losing all the weight! The biggest thing that helped me lose 80 pounds was cutting out drinks with calories. I drink water mostly but I'm a huge soda addict so I drink stuff like pepsi max if I'm in the mood for something carbonated. I limit alcohol as much as possible, the calories there really add up quickly. I'm finding since I've done this I can actually quite a lot of food and still be in a good range for my daily calorie intake. Hope this helps, good luck to you!

Sounds like you're already on your way. Good job on your progress so far! But as someone who has lost a significant amount of weight over the years, I can offer some advice on the things that have helped me. Some of them may sound obvious, others may be lesser known tips.

1) Walk to where you're going as much as you realistically can. Believe me, those steps add up over the day and throughout the week. I'm fortunate because I work a job that allows me to be on my feet and move around a lot, so you can imagine that it's even more necessary if you either live a sedentary lifestyle, or you're working a job that doesn't allow you to be as physically up and about. If you have to drive to the store, park further away from the store, if you need to use the restroom then go to the furthest one and not the closest one, etc.

2) Don't think that you need to starve yourself to lose weight, or that you have to give up "bad" foods all together. Moderation is key in most things, and its the same with dieting. I'm a sucker for sweet foods and foods with a lot of carbohydrates: cake, cookies, muffins, pizza, french fries, etc. But I had to learn how to go from eating these things all of the time to treating them as rewards for good progress. If you try to cut your guilty pleasures out all together, you'll likely end up binging and going right back to where you started. Designate a "cheat day" for yourself once a week, but don't go too crazy.

The thing with food is that there are a lot of delicious foods out there that not only fill you up, but are good for you. You can eat a lot of lean meats, like chicken breast, turkey, some fish without hurting yourself too much. Learn to love grilling. If you don't cook your meals, look up some healthy recipes on Google and try some stuff out. You don't need to be Gordon Ramsey to make a delicious, healthy meal. Fruit and vegetables are your friends, and some of them are quite tasty (I say this as someone who HATED vegetables for a long time).

3) This might be annoying, but you may want to consider counting your daily caloric intake. I know it's a pain in the ass, but it really does open your eyes to how much you may be over consuming. It also is a great way to keep track of ways that you can be potentially cutting calories. Remember, no matter what you write down, your body and your clothes don't lie about the results.

4) Consider looking for strength training options at some point when you feel like you're ready. This can be done either by consulting a personal trainer, or doing a lot of reading online. There is also a vast youtube community in terms of helping people get started with strength training. When I first started, I had help from a trainer, and as time went on I did more reading to the point where I was confident that I could build my own training regimens whenever I wanted to switch things up. Building muscle will not only help you get stronger, but it will help increase your metabolic rate and burn more calories.

5) When you do exercise, always try to consciously push yourself. I see too many people who go to the gym and just lollygag around and treat it as their glorified social hour. If you're going to actually take the time to work out then don't waste the workout by cheapening it - grab it by the balls and take control of it. When you're ready to start strength training, learn good form. If your form sucks, then you're not getting the most out of your workouts.

6) You can't outrun/out-workout a bad diet. Obviously, working out will always be helpful, but most of your success will depend on your eating habits. If you're getting stuck, you need to tweak your meals for the week. Keeping a food log can help keep you honest as well as keep track of what you may need to add/cut from your diet for the week.

7) Don't lie to yourself. It's easy to get complacent and to try to rationalize why you didn't make progress last week. I know, because I used to do it all the time. Keep yourself honest and focus on ways you can improve for next time if you find yourself hitting a wall. Next time you reach for that chocolate bar/cupcake/donut/whatever your guilty pleasure is after you've already had your cheat day, stop and ask yourself if it's going to be worth it when the numbers don't change in your favor on weigh-in day.

Congratulations!

I have so much to say about this subject! I obviously obsessed a bit over this!

For me what worked was knowing that I had holes in my teeth (possibly from dry mouth by anti-anxiety medication, and my dentist phobia). Funny enough that was my motivation to change my lifestyle. I currently have a lactose and gluten free diet, stopped eating sweets everyday and go to the gym 3 times a week. Every week I have four vegetarian meals, two fish and one meat (and I have HUGE plates). Once a month I devour a pizza and have candy/cakes once a week, if at all - since I stopped eating excessive sugars, I don't crave it as much. I recommend checking paleo recipes and try that - paleo diets are gluten and lactose free, with a lot of protein.

Since I cut the gluten and sugar from my diet, I lost tons of weight all of a sudden - I even thought I had an health issue because of the weight loss. I've always been between 65-70 kg, and now I am 59 kg. The dentist also suggested to not eat every single hour, because your mouth's chemistry is excellent to stop bacteria from growing, so if you eat all the time, then your are basically giving a great home to bacteria. And I used to eat ALL the time.

Also, cutting gluten allows your body to absorb all the nutrients you need better (doctor/nutritionist explained this to me). So since I stopped with the gluten, I feel more energy and my immune system is stronger - between last september and november I got sick 4 times from different things, and since this january, which was when I started my new diet, I haven't gotten sick once! I do eat two slices of bread for breakfast with peanut butter and cucumber, but try to stick to that. Pasta is completely gone from the diet, but might have pasta once in a while in a restaurant. The thing is, you don't have to be religious about it, but I used to eat pasta 5-6 days a week, bread for breakfast and between meals, and cakes.

In the gym I do 10-15 mins cardio and then 30-40 mins strength training. No BIG deal. Daily you can always walk more, park the car a block a way from work or get off at the bus stop before your bus stop. When I have time and energy I might walk towards home (check some shops on the way, go through parks, and such) until my legs get too tired, and then I continue going home by bus.

Basically, I find that concentrating in having a nutritious diet - basically having a rainbow on your plate - instead of thinking about calories, helped me a lot. Hope this answers your question somehow

Over the past two years I have lost 134 pounds. I started at an unimpressive 306. Two things made all the difference. I joined My Fitness Pal. an online site that helps you record your daily calorie intake as well as your exercise calories.

The biggest secret is simply to count your calories. You set up with your height, weight age etc.. then tell the app what you want to do, lose weight, gain weight or maintain your weight. It will then tell you how many calories a day you need to achieve that goal.

From there you can eat anything you want but calories matter. You can eat all Twinkies but you will discover it doesn't take too many to hit your calorie goal. So you eat more vegetables and fruits. Their site has a forum where members can ask questions and get advice. If you use the device on you phone you can even scan the ups code of items to add them to your daily diary.

Secondly I joined the YMCA. First day I did 20 mins and thought I was surely dying. I didn't. Now I do 90 mins most days. I run 3 miles a day, bike 7-10 miles a day and swim 1 mile each evening (72 lengths in the pool).

As long as you are honest with your calories in and conservative with your exercise calories. It becomes pretty much a no brainer. The secret is weigh your food, be honest with what you eat and log everything every day.