If you are trying to lose weight. It isn’t a sprint. It’s a marathon.

Also you need a calorie count to be your goal each day.

I find for me if I stick to 1700-1800 calories per day I can lose weight with moderate exercise.

Try maybe 2000 to start

Also it’s important that if you do start giving up on your food and exercise

And let’s say go three days in a row eating well over 2k calories and no exercise

Don’t freak out and give up on the whole thing

Stay grounded

Do better the next day

And get back to it

You might decide to give up but don’t !

Just do better .

Just because you lost 20 pounds but then gained 4 back doesn’t mean give up

Just learn from it and move forward

well done on any goals you manage to achieve op. do what works for you, body chemistry is a volatile thing.

one day i might get fat... i've been trying for 40 years without success.

I've been through weight loss several times. The toughest part is making the change a permanent thing. I always seem to fall back into bad eating habits after a while.

have you destroyed your skin?

If that happens just accept it and move forward and try to eat healthier again

Just don’t give up completely just because you ate pizza and burgers extensively for a few weeks

Eight off in four weeks. yep it is a lifestyle. I'm on the 15 yard line, going for it, 20 18 15 hike!

Eight pounds in 4 weeks is great! You must really be putting a good effort in.

And indeed it is a life style change not a diet . We start to live more healthy our brains feel better and our minds get uplifted. Just by taking care of ourselves .

Don't use the scale at all! It is a big discouragement. Go by how your clothes fit. Are your pant wastes getting loose? If yes, it is working. If you absolutely must use a scale do it after a few months of progress. Eat right and discipline is what is needed. Easy in theory, but hard in practice. Harden the fuck up and do it!

Got some to lose myself. Meds certainly don't help matters but gradually I'll get there.

Great advice thanks for posting !

Also it is easy in theory like you said. But it takes discipline that’s for sure .

Yes meds can make one gain lots of weight actually

It’s quite frustrating

Or just drop your sugar phobia, but you cant, why?

The fat you eat is the fat you wear, yep keep fearing those potatoes.

I stopped thinking in terms of Diets. Embrace the concept of a lifestyle change. Even eliminating one thing from your menu can show tangible results over time.

Find physical things that you enjoy doing. Supplement them with physical things that you don't enjoy. Realize that you don't need more than 30 minutes of exercise a day, but that you do need to exercise every day.

Start small but be consistent. Results, even small ones, can serve as a powerful motivator for further change.

Take a day off, but not more than a couple. Habits are easy to form but easier to lose.

Stop thinking in terms of numbers on a scale. Think in terms of your overall health.

Beautiful ! Thank you.

Gradual is chill especially if you adopt healthier habits in the process.

Good luck, sounds like a reasonable plan.

It's not difficult for me, I understand why it might be though if you let your weight get out of control in the first place.

When my pants start getting tight I switch to tea, cut out energy drinks/soda, eat the same but work harder.

Food, in general spikes insulin levels. Fastest way to lose weight and keep it off is to fast with potassium salts and mineral salts mixed with water and refeed with chicken and coconut oil with 60% of calories coming from the oil. -48-72 hr fast followed with a refeed, rinse and repeat for up to 10 days then break ketosis with some low fat meat and carbs then start the entire cycle over again. If you’re really overweight break yourself in with a minimum 96hr fast and up to 168 hrs/7 days. Drink water with potassium and mineral salts the entire time to maintain energy levels via preventing electrolyte flushing which causes potassium to fall out which is what causes people to become lethargic and cramp up. For anyone trying to fast, do 72hrs minimum first go. Condition the body and mind to not need to eat all the time. This will caus weight loss and create good mental fortitude needed going forward to not give in to eating however you want. And test yourself once in a while...did a fasting cycle for a couple weeks, go ahead and eat wtf ever you want one day and however much of it you want. There’s a good bit more to fasting but this is the gist of it and it works for fat people and people with various illnesses ranging from skin problems all the way to cancer. If you are type 2 diabetic this will cure it 100% and you won’t ever need drugs for it ever again. Fasting and urine therapy heal the body in many ways. Don’t wanna drink potassium chloride and Himalayan salt then just drink your own piss lol. Can also fast and add in dry fasts during the fast to remove even more fat as there is tons of water in fat. Fasting is the best way to remove fat while retaining muscle mass thus leaving you with a better base to continue to burn off fat after you are done cutting the fat. This is old stuff that’s been around in bodybuilding and wrestling combat sports etc for a long time.