What is the best way to lose weight?

@firefly283 I wish you well with this! I'm following this thread now, as I need to lose about 20 pounds.

My issue is that I work a lot at a desk and don't have time to exercise much, and even if I did, I struggle with massive fatigue due to my mental health issues and how they affect me physically. My question is, for anyone who has already commented or anyone else, how does one lose weight in a healthy way without exercising? I've cut out most sugar and my one caffeinated soda of the day (I found a natural, low or no calorie alternative). I have reduced calorie intake. I feel like I might have lost a pound or two in a month, but no more.

If I need to exercise, I'll work on it, but realistically, it's not a workable option for me with just how much I have to work and how fatigued I always feel.

Thank you.

@firefly283 Hi there.

There IS an easy way out. Understand how your macros work is the way to go. Eat less carbs, more fat (especially from animals, olive oil, seeds like almond etc, unsaturated fats only) and lots and lots of varied vegetables. And stop using weighing scales of any sort.

How to do that?

Initially, Calculate how many calories, according to your regular diet, you need to eat. From that total, take off the 200 to 300 cal. Try to cut off these 200 to 300 calories per day not of protein, not of fat, but of carbs only. Key words here are "BMR" and "activity factor".

Eat like 1 to 1,5 g of protein per kilogram of weight.

Raw vegetables you can have as much as you want. Any one.

The rest of the calories necessary to make up your daily needs you fill up with the fat types mentioned.

Why not using scales?

Instead, there are two things way better than using scales. The key thing here is to lose body fat, not muscles. So the two things you should have in mind are 'mirror', to check for visual progress, and 'caliper', for weekly/monthly etc, personal body fat management.

When you notice you're not moving forward, that is, you got stuck, it's time you took off once again more calories of carbs, and the whole process starts out again. Repeat that process as many times as you need it to get to the outcomes you expect. That way you'll make sure you won't kill your fascia strength and normal skin texture. And, of course, you muscle fiber levels will not drop much.

Please, do any physical activity, one hour, one hour and a half per day is enough. Don't come out too harsh on yourself, go slowly, take your time, understand your limits and gradually increase pace and time.

You will not feel hungry, or in a bad mood, or exhausted , none of that. You'll feel greater, believe me.

I'll leave you with this: losing weight is made up of 60% nutrition, 20% physical activity and 20% rest. Once a nutrition expert told me that and I never forget.

Hope that helps. I've been in that road before as well. Don't rush in, or you'll run out of the results your body is perfectly able to rank. Slow and steady kind of thing. That's the key.

Cheers.

Seeing or speaking with nutritionist because literally every body itself, is different with all diff needs and so, though I know it’s not always easy or cheap… in the long run- it will save you. Knowing what exact dieting your body specifically needs, versus buying stuff and trying to find it on your own-def do more chicken if possible, fish meals like salmon- if possible. They say dieting, proper personalized dieting anyway, is literally like, 90% responsible for people’s weight/health issues 🤷🏻‍♀️. But I can say this, my husband and I decided to eat better and switch diets (CUT OUT SUGARS- that’s num 1 for everyone! also, I LOVE, use and, advise using- the YUKA app as well!!) to be healthier now that we’re both older and abused our bodies for so long and, for him to lose weight… one thing I do know & can say with certainty is, (also use lemon8 for healthy food and snack ideas! It’s amazing!)- we absolutely HAVE NOT had to sacrifice on meat size, not great taste- not even snacking!! But, give yourself grace through it… it’s not exactly easy to jus immediately stop most things, depriving the body of things it’s literally used to run on for however long it mayve been- isn’t necessarily advised either 🖤🫂 those are just a few of my own personal experiences, advice and, tips I MYSELF, CURRENTLY USE. And they’ve changed our lives in my household so 🤷🏻‍♀️💯💪🏻✨💕🪴 maybe give it a try… small steps are better than none at all, just gotta start some where ☺️ If I can help any further, if you’d like more info or tips I use, always feel free to message me! Don’t be a stranger!! 🫂🖤

@firefly283 

Set Realistic Goals

• Aim to lose 4-8 pounds in 30 days (1-2 pounds per week).
• Avoid crash diets as they can harm your health.

2. Improve Your Diet

• Calorie Deficit: Eat fewer calories than you burn. Use apps like MyFitnessPal to track your intake.
• Focus on Nutrient-Dense Foods:
  • Lean proteins: chicken, fish, eggs, tofu
  • Vegetables: spinach, broccoli, carrots
  • Whole grains: oats, brown rice, quinoa
  • Healthy fats: avocados, nuts, olive oil
• Avoid:
  • Sugary drinks and processed foods instead take this supplement 
  • Fried and high-fat foods
  • Excess carbs (e.g., white bread, sweets)
• Eat Smaller Portions: Use smaller plates to control serving sizes.

3. Exercise Regularly

Combine cardio, strength training, and flexibility exercises:

• Cardio (4-5 times/week): Running, brisk walking, cycling, or HIIT (High-Intensity Interval Training). 30-45 minutes.
• Strength Training (2-3 times/week): Squats, push-ups, planks, and resistance exercises to build muscle.
• Stay Active: Aim for 10,000 steps a day. Use stairs, walk, or stand instead of sitting.

4. Stay Hydrated

• Drink at least 2-3 liters of water daily.
• Water helps reduce hunger and keeps your metabolism active.

5. Get Enough Sleep

• Sleep 7-8 hours every night. Poor sleep can cause weight gain and slow progress.

6. Track Your Progress

• Weight yourself once a week at the same time.
• Track your meals, workouts, and habits.

7. Stay Consistent

• Stick to the plan for the full 30 days. Consistency is key to seeing results.
• Avoid cheat meals, but if you indulge, balance it with healthy choices.