How to lose weight (need solutions)

Of course you could try raising your metabolism.
Cayenne or hot pepper, Cinnamon to help your blood sugar, Fiber..
Most of it comes down to diet and exercise though. No quick fix, quick fixes are certain to fail in almost all cases.

 

I'm a bit of a planning and organization nut, but something else that helped me was just tracking everything I ate for a few weeks. It can be time consuming, but it really helps you realize where your problem areas are with food, and you can find alternatives. You'll start to naturally make better choices (at least I did). Most people who struggle with it really don't know how much they're eating to begin with, so it's good to find out.

Another little tip (I'm just full of 'em, sorry) is to try to cut out as many calorie-driven drinks as you can (juices, non-diet sodas, etc.). I also had a sudden drop when I stopped drinking alcohol (and I wasn't much of a drinker to begin with).

There are a ton of things you can do. You just need to try them and see what works for you.

EDIT: one other thing... don't try to deny things from your diet... it's why a lot of people yo-yo diet; they slip, eat it, and then they binge b/c they feel bad about it. Just learn to moderate how much you eat, and you don't have to cut out your favorite foods or anything.

 

Excellent advice, drinks alone can add several pounds of fat a year! Plus most of them are nothing but sugar.

Going to whole wheat bread compared to white breads, there are many, many ways to help your overall metabolism and how your body converts food or stores it for fat. Try chewing gum instead of snacking as well, drink lots of water, the list goes on.

 

Whole grains are definitely a big factor too. Now I only eat bread with 3-5 g of fiber per slice, and eat whole grain pasta. It's hard to really pinpoint what's worked, but collectively I lost 45 lbs and feel a heck of a lot different than I used to... so I swear by all of it. The only thing I personally wouldn't suggest is resorting to fad diets or diet pills. You just need to change your lifelong habits, and it's gotten so much easier these days with all of the health foods out there (and most don't taste like crap like you might expect). Just try things, find what works for you, and stick with it. Keeping a blog, even if private, might help. So would teaming up with someone else trying to lose weight and working to encourage each other... very motivational. I'm sure you'll do fine. Just be sure to keep everyone here updated with your own tips of what worked and didn't work for you.

 

95 kilograms is not bad.. i weight 240 now

 

Got to a rave.

Alterntavely, get off the computer and be more active. Eat the same stuff, but in less quantities.

 

This is not a good tips IMO. Instead do what jhmattern is doing , replace your food with a healthier version. Cut the Crabs by going whole grain. Cut the fat by eating lean meat. That way you won't feel hungry but consume calories in a better way....

 

Easier said then done though

 

For me, it is much easier to replace food than eat less...i will die if i starve for more than 2 hours

it is not that hard to do...you will spend more on food, but you will feel the different

 

I know this sounds lame in this thread, but I have issues putting on weight

You Chinese aye? Is rice a big part of your diet? Doesn't rice make you feel fuller for longer?

 

You'd be surprised. I believe they say it takes 11 days straight to form a habit (and much longer to break one unfortunately). You just have to stick through it long enough to develop good habits, or at least better than currently (in my case it took 2-3 weeks). But just a few examples:

1. If you don't like the blandness of wheat bread, look into whole grain or something instead (actual grains, seeds, etc.). Quite good. Also, they now make "light" white breads that taste almost exactly the same, but have fiber. It's a good option.

2. If you eat a lot of meat, don't force yourself to cut it out. Just learn to substitute say 25-50% of it. I substituted soy (Morningstar makes spinach bites that are create for finger food as opposed to a burger or chicken nuggets or something, and the cheese satisfies the protein cravings). I actually crave meat... I don't know many people who are like that; so it's particularly tough for me to cut them. But even if you can't get into soy and veg-based options, just eat less of it. Make your own burgers for example and only cook up one patty at a time (freeze the rest). Put it on a healthier bun or bread, and add some lettuce or tomatoes or something. People seem to be less likely to wolf something down if they cook it themselves anyway over fast food.

3. Swap fruit snacks for most candy, or hot cocoa for chocolate (light versions). With fruit snacks they're usually lower in calories, still taste kind of like candy, are already in individual servings, and have some vitamins usually thrown in.

4. If you're a potato chip nut, try tortilla chips with salsa (and eventually try moving to baked tortilla chips) - still crunchy and salty, but dipping in the salsa not only gives you vitamins, but can slow down your eating.

5. If your weakness is pizza, go ahead and have it. This is one of my biggest weaknesses, and when I say I can't, I want it more. If you want to order it, go distract yourself doing something else for 10 minutes. If you still want it, order it. You can use the 10 minute rule for most things actually. Just promise yourself you'll do an extra workout, or only allow yourself to eat it once a week or less (think of it like a "treat" rather than normal).

6. If you love cheese, try eating more mozzerella. I'd say use the low-fat variety, but don't bother. The fat difference is negligible, calories are close, and taste is drastically different. Most low-fat things aren't honestly much better for you (some are even higher in calories) anyway. It's mostly a marketing ploy. Eat what you like, and do it in moderation. If you don't satisfy the craving, you'll just keep eating more until you finally do anyway.

It's not too hard. If you name a food, I've probably got a substitute. lol Just learn what you honestly like about each food, and see if there's a healthier option that can give you the same thing... and if not allow yourself to have it; just watch how much you eat.

 

lol.. i don't eat rice at all. Rice is one of the worst way to get Carbs. It is all starch.

If you want to get big (i assume muscle, not fat), drink protein shake and take creatine

 

Chinese and you don't eat rice, I don't believe you

 

I just had my dinner...6 Garlic knot from pizza store, a box of frozen buffalo wing and Canned new england clam chowder soup...

I think i am the only Chinese that is not skinny

 

Oh my goodness... that was all one meal?? That's almost a whole day's worth of food! lol

 

You eat frozen food

 

Dinner is my smallest meal in the day

Microwave for 8 minute, hot and spicy. I can eat three box in one shot

 

I run a "healthy eating & exercise" community. This comes up all the time.

Two quick tips, which consistently helped most people.

Do not try to make huge changes at one time. For example, if you drink canned soda (pop) often, switch to a lower calorie brand or cut out a single can... That change should be it, for a month.

If you make a drastic shift, the chance of failure is exponentially increases, but minor changes can have dramatic impact.

Once you decided what the small change is going to be - make it a daily concious effort with reminder, even say it out loud. This is sort of a CBT, and it works. Once it become a routine or second nature, pick a new target.

Increase your soluable fiber intake. Take Citrucel, Metamucil, generic fiber, or better yet kojnac root or glucomannan (an other soluable fiber). The bulking effect of fiber not only provides satiety, but helps with digestion, and helps with your cholesterol. Best part, psyllium (Metamucil, Citrucel) and konjac root goes out as it went in... well... sort of...

Two very simple things, and yet they will show result.

 

You're probably right for the majority. In my case it was the opposite on one point though. When I made slow changes I didn't stick with anything, b/c I didn't see results quickly enough. When I throw myself into something it tends to stick... I'm demanding on myself, so if I tell myself I'm going to get out and do 4 miles a day, I'll do it. If I ease into it, I get bored. If I tell myself I'm going to work out 2 hours per day, I'll stick to it. 30 minutes and it won't happen. The more demanding I am on myself, the more I stick with it. I think it depends a lot on the person's personality, as well as what their underlying motivation is.

 

Very helpful tips,thanks Grim !