• Dr. Ian Smith Fat Smash Diet (Except I kept the coffee in the first part)
• It don't happen overnight (Weigh in about once a week or so...)
• Stop all Fast Food (Seriously, when cheat days come along make your own with better ingredients)
• Pack lunches (& you will also save a ton of $$$)
• Large meal earlier in the day
• Exercise (I walk / hike allot now)
• Make good choices (It really comes down to this, there is tons of crap in the grocery store - don't take it home)

You can and will do it, but it will take time.

Intermittent Fasting - eating hours 10am-6pm

and

Early morning exercise - 25min bike ride or walk at 5:30am (everyday or every second day)

No real diet change, but already had healthy options for most meals.

As someone else mentioned, Intermittent fasting helped for me as well. I eat from 12:00 - 20:00. I was never really obese, but my weight was definitely heading that way if I didn’t take action. Been on IM for a year now (with some cheat days here and there due to social obligations) and my weight dropped about 7 kg. That doesn’t sound like much, but I was only a little overweight and I’m still a lover of sweet foods and other unhealthy things :)
This in combination with adding 40 min walking to my commute and a weekly Pilates session (for all those important core muscles) seems to work for me. Oh and taking the stairs whenever possible. I work on the 7th floor and like to climb the stairs instead of taking the elevator with the rest of the lunch crowd.
Basically I managed to turn an upward trend into a downward one, and in the long run that’s what’s most important to me.

Cooking at home. 100%. For 3 months to start. Then give one day a week out for another 3 months. And meal plan and prep on Sundays.

I had a lot of anxiety that made me overeat.

I worked with my doctor to find the right medication that worked for me. I then had control over my impulses.

I also had more motivation, so I started tracking my food and workout 2-3 times a week.

I've lost 30lbs since the end of October.

Warning: expensive

Answer: grapes, pineapple, raspberries

Filling, low kcal, keeps you busy, especially grapes.

I read labels and...

• Eat only trace amounts of saturated fat.
• No sugary drinks.
• Eat a lot of fiber.
• No breakfast, it isn't necessary.
• Walk or bike 1 hour every morning.
• Lift & run every work day during my lunch hour.

I've never been more fit.

"Lose It" app, which is a food log. Awareness does the trick. I set it to about 2/3 of my average daily calorie burn, and stick to it, with a day off every two weeks or so.

Works for me.

I was never good at staying on a diet. I have really bad self control and go through phases where I get hooked on soda or energy drinks or smoking, etc.

Two things helped me finally lose weight and maintain a pretty healthy build (these days 90kg 183cm originally 110-115k).

First, I found I could lose weight in short periods when I had a concrete goal. I lost 10k in maybe 6 weeks. Plenty of it was water weight and came back. But after doing that 3 or 4 times I was down to a place I felt more comfortable with myself. During those cycles I was basically always thinking about my calories. It would get tiring in normal life but it was ok if I was trying to hit my goal.

Second, by focusing on my macros and trying to limit salt every day I ended up filling my stomach way before I went into calorie surplus. By going low sodium it eliminated any kind of fast food and most frozen foods. Getting rid of salt wasn't really for health it was just to lose water weight and hit my goal. But getting rid of salt ended up making my diet way healthier.

I also had some success by cutting out bread. I don't think bread is terrible for you or anything, but by giving myself that limitation I made myself choose better options

This might not work for everyone but this is honestly what I did:

• I made sure my health was in check. Were my Hashimoto's medications up to date? Did I have any deficiencies? etc

• Started eating filling food, without calorie counting. Both when I cooked and when I ate out I picked options that used nutritious ingredients and a variety of food groups, but also weren't absolutely fucking dreadful to consume. Getting rid of enjoyment from your diet completely is the fastest way to relapse into binge-eating and just generally isn't helpful.

• Started not just exercising, but also moving around more. Either alone to run errands or just with friends, we can just walk around and talk, see where the road takes us. (I understand this might be difficult for suburbia Americans though)

• Understood my goals. I wasn't sure initially if I wanted to just lose weight or gain muscle. I had some not-so-great experiences with the scale when I was an athlete that I only just started overcoming. I wanted to decrease my overall volume so I stopped looking towards the scale and just made sure to do the workout exercises that catered to my body's needs and checked for progress in the clothes that stopped fitting me.

Hope this helps! I've been a lot healthier and happier since taking my health into my hands and staying away from the disordered habits of my gymrat family 🫡

Stopped drinking beer and doing HIIT/circuit workouts regularly -- lost about 30lb so far

I went from 217->173 and have stayed in that range for 4 years. I’m 5’10” / M / 43years

Short answer: high protein / adequate fat keto with skipping breakfast (aka 16:8 intermittent fasting)

I tried it for weightloss, and immediately had health benefits within 36 hours of switching over. I’m never going back. I feel 10 years younger. Brain fog lifted, joint pain gone, more energy to move and do things, more patience and clarity at work and home. Hunger is a signal now and I’m never hangry.

It’s also just not that hard. I eat a ton of awesome meals full of chicken and roasted veg, bbq meats I smoke, steaks, omelets, huge salads. Life is good and I feel good.

I've seen a few people recommending calorie counting here but haven't seen anyone mention Macrofactor, which seems weird considering how often I see people recommending Kagi. I draw the parallel because, while it's a paid product, I find it significantly better than the competition.

I started using it at the start of the year and have had steady progress. Foremost, it is extremely snappy and easy to log food. The database is fairly expansive without having poor quality user submissions. The real win of the app is the feedback loop. Rather than estimating calories expended using formulas meant to be accurate across a population (but not necessarily accurate to each person), it uses your calorie intake data and your weight data to derive your expenditure.

This, to me, helps reduce the stress of tracking significantly. Reason being, if you habitually do not track something like small bites during cooking or condiments, the calculation will take it into account and reduce your calorie target accordingly.

It also doesn't take into account data from activity trackers. Instead, your exercise is essentially smoothed over the following weeks. It helps psychologically to break from "I exercised so I get a treat" mentality, where you 1: immediately eat back whatever you've burned (or more) and 2: are telling yourself a reward for good behavior is calorie-dense food.

The website has a lot of data driven articles.

It also has a bunch of neat graphs. Anyway. Would recommend it. Obviously there's a LOT of different ways to lose weight, but for me it starts with understanding what I'm putting in my body. Can't outrun a bad diet.

I ate less by keeping snacks out of my home.

Eat raw veggies (salads)

In the first week or two you won't feel like it was a real meal since your body still craves sugars, fats and junk. But once you get past the cravings you find out that this huge meal filled with fiber is super filling but the calorie count is really low, and so you start losing weight

I rode an elliptical, lifted weights and ate healthier to lose 60lbs. Lots of water too.

Low carb diet. I count carbs and keep the daily total below 70g and try to keep it closer to 30g per day. My peak weight was 235# and I am now at 172#.

Ulcerative colitis

Nutritional Ketosis reversed my obesity and high blood pressure (after 6 months)

https://www.dietdoctor.com/low-carb/for-doctors (they have references just hover over the numbers)

Ketogenic: The Science of Therapeutic Carbohydrate Restriction in Human Health a scholarly book for medical professionals if you prefer heavy book medical texts 🦜⛵

There are many paths to metabolic health, this path worked for me. Because my insulin levels are kept low by avoiding carbs by body is able to self regulate hunger, satiation, and cravings. I no longer had to struggle to maintain my diet, it was no longer a impossible hill to climb. I found the hormonal model of healthy eating much easier to maintain then the calorie counting model.

The body is an amazing homeostasis machine, if you let it.

The hardest part was learning how to go out socially and eat drink on plan without hurting my social life. Bars: soda water. Restaurants: salad/eggs are always available. Coffee shops: black coffee, Americano. Clubs: Soda again, with a lime slice.

Carnivore. Went from 275 to 150 in a year of as close to zero carbs as possible.

COVID. Lost 10kg.

I started taking antidepressants

Lots of physical activity, like lots. First I got into back country snowboarding. Then the snow at the resort was also really good, so I would skip lunch to ski more. Picked up running in the off season, did some pretty long trail runs. Back in snowboard season, lots of uphill in the mornings when I can. Running when it's warm. Cross country skiing when there's snow.

I also try to stay away from refined carbs, since they make me sleepy, and then hungry in a couple hours. Also eat lots of protein. Also quit drinking booze mostly.

I know people say you can't lose weight with exercise, that diet controls your weight and exercise your health, but personally I guess I eat about the same amount all the time on average, because increasing activity (except for weight lifting) either on purpose or accidentally, has always been the factor most related to my wright. I'll note that I haven't been overweight so YMMV, but I have been hugely pregnant several times.

Weight lifting makes me gain weight but stay about the same size, which is also a good result. But anything else - walking to work instead of driving, jogging couple times a week, aerobic dance, those will drop my weight the most, the quickest, and without dieting (which isn't good for me mentally).

I eat less for my main meal so now I don't feel hungry after it but not stuffed. I've also cut out added sugar and don't snack between meals - I make sure to leave the snacks on the supermarket shelves as I will eat them.

I also try and get a work in each day but walk harder not further, so usually at a pace averaging 110 steps per minute - walk harder not further.

What worked best for me was fitting eating around my weekly routine.

I have a standard 5 days work, 2 days weekend.

In general, the weekend is for fun so I applied that to food as well.

The week is for healthy eating. No snacks, bed early to be well rested. The weekend is for blowing off steam and eating treat foods.

For me, this meant that I reduced my cravings as I wasn't eating unhealthily all week. By the time the weekend rolls around now I don't want that unhealthy food that much. Note. It's taken a while to get to this point but my weight has now been consistently low for over 2 years.

I think the main thing is whatever you find that works for you, it has to become something you can sustain.

I added more fiber and water to my diet. It keeps you full.

I got a vitamix and I regularly blend two stone fruit or fibrous fruit (oranges and such) with a bunch of water. I drink it all the time because I love fruit juice. It is less.. vibrant than store juice but it tastes more natural and you get all the fiber and water. DO NOT STRAIN IT. If it's too pulpy add more water, or add less fruit.

Find the nearest store or hangout to your house. Walk/Bike/Jog there every day. You don't have to buy anything. It helps to become a regular because you can make new friends as well.