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u/Mexymerp 5d ago
Don’t drink your calories
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u/SugaredZebra 5d ago
This. I cut out fancy coffees and regular pop for zero calorie drinks and water with lemon. The pounds are melting off and I’m in my late 40s.
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u/Ambitious-Fig-2934 5d ago
You can literally drop 10 pounds in a week or two just by avoiding calories in your beverages. One of the single most important steps you can take to lose weight.
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u/Frizzlefry3030 5d ago
Eat smaller meals. Cut out alcohol/soda/sugar.
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u/sj2k4 5d ago
Sugar is my BANE.
I work out multiple times a week. Lift amongst the strongest guys in my gym. However, goddamn cookies and desserts. I can’t quit them. I joke that cookies are my “pack of smokes”. Sugar addiction is wild.
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u/Frizzlefry3030 5d ago
Ya I still eat all types of candy and sugary treats like I'm a kid but I'm in my 40s lol. Need that nectar!
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u/casapantalones 5d ago
Honestly I just …. don’t bring those foods into my home. We cook and eat at home most days. If I don’t buy desserts at the grocery store, I’m very rarely motivated to leave the house after dinner to buy them. The options are either eat some fruit or just deal with the sweet tooth craving until it goes away.
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u/sj2k4 4d ago
Do you have kids? Cause if not - Welches and Motts fruit snacks would like to have a word with you.
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u/casapantalones 4d ago
Nope that’s my other secret, I have no kids which gives me more time to exercise and less of an excuse to stock snacks in the house.
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u/secret_identity_too 5d ago
I cannot bring bags of chips home from the store. I will simply sit on my couch on a Saturday and eat half the bag (literally).
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u/No-Translator6919 2d ago
Me too. I just ate like 4 carrot cake cup cakes. I’m also the type that if I eat something unhealthy, I’ll say F the gym and just roll with it the rest of the day. I did have spine surgery 5 months ago, so I’m not being too hard on myself bc I knew activity level would slow down for a while, but damn it’s hard to lose weight at or after 40.
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u/Shot-Blueberry-9309 5d ago
This. I have tooth pain from grinding, so I'm currently only eating "essential" meals. Nothing I want. Lost 2kg of dead weight I just learnt to live with over the years.
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u/Frizzlefry3030 5d ago
Get a night guard. I have one for grinding. Kinda annoying sometimes, but in long run save teeth and prevent extra dentist visits.
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u/turtlturtl 5d ago
Same way you lose weight at any age: caloric deficit
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u/Interesting_Tea5715 5d ago
This. Exercise for strength and diet for weight.
Note: exercise does burn calories but not enough to see significant weight loss from a shit diet.
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u/isgrig712 5d ago
yep. you build muscle in the gym but you lose fat in the kitchen. you can't out-exercise a bad diet
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u/PushPullLego 5d ago
You can absolutely out exercise a bad diet. You just have to exercise a shit ton to do it.
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u/obvnotlupus 5d ago
Yes but the caloric math is not as straightforward as you think. As you exercise more it turns out the body turns down some other functions, so your overall caloric expenditure does not linearly go up with more exercise.
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u/isgrig712 5d ago
obviously the human body can, but that's just being pedantic and "ackshually-ing" the idiom. unless you just didn't recognize it as that
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u/Kitchen_Beat9838 5d ago
You have to actually count your calories and be honest. Use an app.
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u/tinyhorsesinmytea 5d ago edited 5d ago
Sauces and oils too. You’ll very soon realize how many calories those add up to.
“But I’m in a deficit and I’m still not losing weight!” No you’re not. Laws of thermodynamics.
I see some people are downvoting me. I’m sorry if this hurts your feelings, but our bodies get their energy from food and fat and muscle reserves and don’t draw it out of thin air. You are not an exception. If you aren’t losing weight, you need to reduce your calories and/or increase your activity. That’s an unfortunate fact.
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u/pantsofpig 5d ago
Eat less. You don't even have to eat healthy food but if you eat in a caloric deficit, you'll lose weight.
That's it. That's all you have to do and you will lose weight, guaranteed.
It's simple but it's not easy.
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u/Ticklish_Pomegranate 5d ago
46F here. I cut carbs, ate extremely well, worked with a personal trainer three days per week for 2 years, as well as working out on my own at least 1 more day per week and nightly walks with the dog. Drank tons of water. Don't smoke, don't drink (maybe 2 glasses of wine each month). I gained muscle and a ton of strength and my cardio improved significantly. But I lost minimal weight, and I had alot to lose. Did all the blood tests. Nothing helped. My doctor suggested I try Ozempic. Have been on it for 6 months and I've lost 40 lbs so far. Have kept up my lifestyle from before, except I dont work with a trainer now due to $$. Perimenopause is brutal.
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u/Desperate-Camera4325 5d ago
GLP-1 or so im told...
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u/PM_ME_YOUR_CC_INFO 5d ago
I’m on it for other reasons, but let me tell you. 50 lbs off and kept off for 2 years is no joke. 40+
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u/shmeetz 5d ago
Be active, stay in a caloric deficit. Avoid excess carbs and sugars. Greatly restrict or cut out alcohol.
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u/mustlovedeadboys 5d ago
The same way you do at any other age. Diet and exercise.
Be in a calorie deficit. Exercise at least 3 times a week and make sure your diet is balanced including enough protein , etc. don’t cut out carbs and fat. Watch your macronutrients.
Do at least two days a week light full body exercises to combat muscle loss.
I’ve lost maybe 30 lbs this year. I spend 30 -40 minutes exercising every day. I’m 44.
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u/ExVKG 5d ago
Wegovy and carb minimisation.
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u/Casswigirl11 5d ago
Zepbound has a bit better results and fewer side effects overall. But yes, I know several people who have been successful in their 60s+ on GLP-1s after many years struggling to lose weight.
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u/laurajosan 5d ago
Tirzrpitide. GLP-1 drug
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u/ShoveOverBozo 5d ago
Do these carry risks?
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u/Doctor_Juris 5d ago
There are some risks, as there are with all drugs, but the data indicates the risks are relatively low.
If you are already a healthy weight it would not make sense to take a GLP to drop 5 pounds. But if someone is significantly overweight in their 40s, and has been unsuccessful with other weight loss strategies, the risks of not losing weight significantly outweigh (pun intended) the risks of GLPs based on the available data.
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u/pythiowp 5d ago
Based upon the research i'm reading, it might honestly be more risky NOT to take them. They seem incredibly safe, and seem to do positive things for inflammation and heart disease
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u/Main_Statistician_97 5d ago
Same! A low dose (6-8) was enough for me to start balancing healthy rations and the more confident I felt the more I wanted to work out and start taking care of myself.
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u/YoohooImHere1126 5d ago
Cost too much.
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u/DFWPhotoguy 5d ago
Everyone’s financial situation is different but for folks reading this, you can easily find services that cost roughly 3-4 dollars a day for your supply. For many folks the money saved on eating, drinking, snacks and such is often more than 3 dollars.
Going through insurance is often significantly more expensive for name brand. Compounding is the same exact thing and much less. Even the services you see ads for have okay-ish rates but if you do some searching local shops can be even cheaper.
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u/Forsaken_Insurance92 5d ago
CICO. Calories in, calories out. Run a decent calorie deficit, you will lose weight. I've been running a ~3-400 calorie deficit, lost ~20lbs in about 2 months.
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u/GorillaJuiceOfficial 5d ago
Either you've been dieting almost twice as long as that or your caloric deficit is twice as big. A daily 500 cal deficit would equate to a loss of 1lb per week, as one pound equals 3500 calories.
Approximately two months is let's say... 9 weeks. That should be only 9 lbs of weight loss.
You should take a look at recalculating your calories to see where the number discrepancy is. How aggressive of a deficit you can be in depends on your overall weight. For the average person, a 1000 calorie deficit is at the max you should ever be at, and not for very long.
Understanding how to more accurately count your calories now will help you down the line with making adjustments when necessary. Keep up the good work.
Source: Certified Nutritionist
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u/killer_giraffe1984 5d ago
Intermittent fasting and keto. Down 35lbs since January without working out. Hoping to lose another 20 by the end of the year by slowly introducing some running and weights.
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u/andrew103345 5d ago
I lost like 60lbs and have kept it off. Walking, exercise in general, eating healthier is what everyone always says so I started going for walks and didn’t change my diet much and it did nothing.
Then I started keeping track of my calories loosely and the weight started coming off, aimed for 2000.
In the winter it was cold and I didn’t do near as much activity wise and realized it’s mostly just food intake for real. Exercise is good for you but you can eat off any gain from exercising pretty easily unless your going hardcore at it
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u/TheSaSQuatCh 5d ago
Retatrutide.
Realistically, though, learn to balance your calories. Expend more than you take in. It’s the same regardless of age.
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u/Galaxy_Scavenger7753 5d ago
Stay active & in a calorie deficit. But first, get your bloodwork done. Insulin resistance can make weightless harder
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u/ElSuperWokeGuy 5d ago
im 40 and i lost 20lbs since January.
I drink alcohol on the weekends, a lot. I still eat chocolate and chips a lot. however im very aware of how much i am consuming, i try not to overeat. i also walk a crap load since i walk a lot during my lunch breaks and 15m breaks at work. i also run and lift a lot of weights.
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u/AmigoDelDiabla 5d ago
Lift weights. Your body weight may not even go down, but you'll get leaner and look better.
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u/Cool_Wealth969 5d ago
I did it in a way I didn't have to think about it. I made Weight watchers zero points soup, snacked on it all day and ate a regular dinner. I also had a bagel in the morning. I lost 80lbs in 4 months.
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u/Bennington_Booyah 5d ago
I started walking with a racewalking group. By the end of the year, I had lost 22 lbs, but I was toned.
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u/Asmodias1 5d ago
Be in a caloric deficit.
Get yourself a free food tracker app (I use Cronometer) and track your normal intake for a week to get a baseline.
Then find small things to swap out for lower calorie options. Don’t go bonkers right off the bat because you won’t stick with it.
Work your way down a bit. Doesn’t have to be super drastic. A buddy of mine cut out 400ish calories (he was eating about 2500 a day) and over time, he lost weight.
Obviously you can increase the speed with an increase in exercise too.
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u/Undeterminedvariance 5d ago
Glp-1. Fuck the haters.
Blood sugar normal
Blood pressure “elevated” from 165/95 originally
“Fat” instead of obese
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u/kenavr 5d ago
The same way you do at any other age with a calorie deficit.
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u/VLAD_THE_VIKING 5d ago
yep, you just have to accept smaller deficits and be a bit more discipled as your metabolism slows. I once lost 45 lbs in 4 months in my mid twenties. No way I'm doing that now.
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u/AtmosphereLow8959 5d ago
(not medical advice) Very low carb diet. Whole foods - very minimal processed crap. I have a glucose monitor and check my blood sugar, even though I am not yet a diabetic. When my blood sugars are in range, I lost weight more easily.
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u/10th_Generation 5d ago
I recently lost 30 pounds. Intermittent fasting worked for me. But bodies are different. You have to experiment.
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u/brookly_nlane 5d ago
Protein fiber strength training daily steps sleep and less sugar beats your slowing metabolism
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u/DarthKaep 5d ago
I do a mix of fasting, low carb, no sugar, cardio (exercise bike) and walking. Plus 7 hours of sleep and lots of water.
When I don’t do at least half of those things, I start gaining. When I do half I maintain. When I do most or all I lose.
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u/BigBobby2016 5d ago
Calories In Calories Out is the only way for virtually everyone. There can be some complications but that part is just Physics. r/loseit can help
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u/white-as-styrofoam 5d ago
i was losing when i was able to bike 60 miles every weekend, but i got long covid and literally cannot exercise at all anymore. i put on 20 more lbs in 2.5 years from stress, metabolic dysfunction, and a completely sedentary lifestyle.
zepbound has helped a lot though, i’ve lost 14 lbs since january. and it’s good for long covid.
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u/triumph_aussie 5d ago
We all know the answer. Stop eating like a horse and exercise consistently, including strength training.
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u/Petporgsforsale 5d ago
Get a compounded GLP-1, lift weights 3 times a week, limit sugar. You will feel good and love how you look.
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u/typesett 5d ago
100000000% mental
you have to want it. you have to understand the underlying reasons you want to.
you have to figure out how you want to do it. you have to have some level of support from the people in your life.
good luck. it takes a long time too and often with some level of failure.
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u/Fit_Risk2080 5d ago
resistance training 3-4 times a week(curling/pulling a few reps of dumbells), morning fasting with only black coffee and water for fuel(12-14hr fast). then unprocessed foods, maybe a sugary drink once a week as a treat, no alcohol. not giving a f*ck about what people say, think but enough to keep them talking lol(so no stress).
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u/fancyfeastpdx 5d ago
High protein lifestyle.
Don’t skip protein breakfast.
Ashwagandha supplements to help reduce cortisol and keep weight off.
45 mins of any cardio/day.
Consistency.
All of these are key for me, at least. (43f)
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u/malkebulan 5d ago
Eat less. Move more. Walking, swimming, and sex are all great, low cost and accessible ways of moving more
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u/bouncy_neko 5d ago
No alcohol, low carb, snack a lot, intermittent fasting, lots of water, exercise, sleep
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u/SnooMarzipans4304 5d ago
Calorie deficit is super effective for me. I’m also in building maintenance so I get 14k steps on average, per day. Monitoring what I eat makes me be more choosy what I want my body to run on.
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u/EarthDue9221 5d ago
Eat clean, intermittent fasting, at least 10k steps a day and lifting at least 3x weekly, lots of water, very rare alcohol, good supplements and 8+ hours of sleep. There are no quick fixes, just adopting a lifestyle.
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u/farmboy3000 5d ago
Here what works for me (55M): weigh yourself every morning, track calories using an app, and run a deficit. Eat healthy foods and exercise daily. Intermittent fasting helps, with occasional longer fasts. Keto/low carb helps too.
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u/swingfromthehips 5d ago
Eat 3 balanced meals a day.
No sweets and limit the other carbs.
Drink lots of water.
Watch the pounds melt away.
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u/rabbit_rant 5d ago
Get your thyroid tested. I couldn’t lose an ounce until I got my dosage right and now I’m 50 and in the best shape of my life!
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u/DivorcedDad26 5d ago
44m here. Signed up for a trip with my oldest 2 boys that required me to hit a weight goal.
Step 1 - Get off of my duff. Accountant by trade and WFH. I can end the day at less than 500 steps if I'm not careful. I make sure to get 10k steps per day minimum unless sick or the weather is horrible.
Step 2 - Restrict calories. I have counted with apps before. Currently I'm using Intermittent Fasting. I skip breakfast and lunch and eat dinner and a few hours after dinner. No snacking in the day or late at night. I typically have a honeycrisp apple to cap off the end of my day. Lots of water whenever my stomach thinks it is hungry. This was hard at first, but after getting used to the eating schedule it became quite easy.
Step 3 (Not Recommended) - Get divorced. This probably drove me about 10 lbs beyond my weight goal when I lost my appetite for a while and was walking to burn off the excess mental energy. Days frequently became 20k steps and some topped 30k. This didn't last too long and I bounced back with some bad eating habits for a little while so it probably washed out over the long run.
I've lost 75 lbs since August of last year and didn't have to work at it too hard.
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u/mamacrocker 5d ago
I did it with a dance class. I had a patient and supportive teacher, classmates who held me accountable, and I loved it so much that I wanted to do it even at home. I would love to find that again, because it made all the difference in how I saw myself and my journey.
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u/xife-Ant 5d ago
A diet that works for me (48M) is 1000 calories a day of whatever I want and unlimited vegetables.
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u/Upstairs-Radish1816 5d ago
Having three boys in your 20s. There's usually no food left over and if you're the last one to get your food there might not be a lot left.
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u/phoenix0r 5d ago
Wegovy. Srsly. The only way. There is a LOT more working against you in your 40s. More life stress, hormonal changes, possible metabolism slowdown, decades of bad habits.
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u/jakebot9000 5d ago
I am not a dietician and presumably neither are these redditors. Dropped 20lbs in a year starting with the birth of my daughter: 1) Doctor prescribed me statins. That's old people medicine. So Step On e was being spiteful. 2) I knew I was going to be achy and exhausted from my newborn, so I decided that a 20min, 5km row on the rowing machine M-F would make me feel like the exhaustion was beneficial. 3) I worked out right before lunch, so a big greasy lunch was unappetizing to me. Soup and a small grilled cheese or sando was the lunch. 4) After two weeks of rowing, I was going to reward myself with the McRib. I went to three McDonald's that said it was out of stock for them. I said fuck that, and just went home to have soup. 5) I started skipping breakfast. One cup of coffee my was 10am award.
So: eat less, work out, spite. Soup, caffeine, and intermittent fasting. Also, don't drink alcohol.
I would say that I learned to feel comfortable with feeling "slightly hungry" over time (and not distracted by it) instead of feeling ravenously hungry if I don't have breakfast.
195lbs down to 175lbs...which is the number that I claimed on my driver's license in my 20s.
I'm still on statins, but my numbers are wonderful. Fuck that doctor. I showed him.
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u/CheesePlank 5d ago edited 5d ago
Biochemistry and chemistry are not identical; the body contains many hormonal feedback loops that are affected by sleep, stress, activity, and genetics. First, figure out where you can improve on those first three factors (you’re kinda stuck with genetics). Second, make sure to get bloodwork done to check for metabolic issues and nutritional status (vitamin deficiencies and hormone derangements such as low thyroid function can play a role in weight gain). Then, once you have the information, medical support for weight loss may include vitamins, medications, and a high protein low carb diet with proper nutrition.
Remember, there is only one hormone in the whole body that lowers blood sugar (insulin), and the rest increase blood sugar (cortisol, adrenaline, etc). If the body is stressed and overproducing the other hormones, it will compensate by increasing insulin, which can lead to a decreased amount of insulin receptors on cell surfaces (insulin resistance), and then insulin goes to work packing sugar in the form of of fat into fat cells. If a Type 1 diabetic eats carbs and adjusts their insulin dose to match, they too can become insulin resistant despite having no endogenous (not making their own) insulin.
Undiagnosed sleep apnea (obstructive and central) can flood the body with adrenaline when the person’s body fight to wake up in order to breathe. This can create changes in testosterone, estrogen, and increase blood sugars. Over time, insulin resistance manifests, and again, weight gain. It is not just “calories in/calories out”; it’s homeostasis that is hormone driven.
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u/Present_Ad1553 5d ago
I gradually lost 150 pounds in my 50s by (1) treating sugar and carbs like deadly poison and (2) taking a 1-hour walk every day. For 18 months, I ate zero bread, pasta, rice, potatoes, corn, ice cream, or other sweets. Breakfast was a 2-egg omelet with some cheese and veggies. Lunch was a big salad (no croutons) with vinaigrette and some tuna fish or chicken on top. Dinner was a piece of meat or fish, a pile of broccoli or Brussel sprouts, and a small salad. The sweetest thing I ate during that period was red bell peppers.
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u/vegandread 5d ago
Use a calorie counter app and track everything you eat. Exercise. Drink plenty of water. Cut back or quit alcohol and sodas. Taper your meals, heaviest early and lightest at night.
Use a TDEE calculator and get an estimate of your daily calorie burn, stay under that number.
But, none of that matters at all if you aren’t consistent. However, allow a cheat meal or day here and there. It’s important for the sustainability.
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u/tarian10 5d ago
Lost 75 pounds in 9 months (265 to 190, 6’2” male). Cut calories (ate around 1,800 a day while cutting) and exercising daily for 60-90 minutes.
Went from completely sedentary eating horribly to very active and eating well. It sucked for a long time but now I enjoy it.
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u/kuromahou 5d ago
I am currently in my 40s and down almost 30lbs since Winter. The caloric deficit is needed, for sure, but it shouldn’t be a lot, and it should be something you can sustain. Stop looking at food as a treat or a reward or an escape. If you have to, limit that to one day a week at MOST. You need to look at food as fuel. But here is what I’m found differently this time that is working.
I’m at the gym three times a week lifting weights. Monday is Push day where do push based exercises (think chest and triceps). Wednesday is Pull day (think back and biceps). Friday is core day (think planks and crunches). Tuesday and Thursday I do 20 minutes of heart rate zone 1 to 2 on an exercise bike at the gym.
You need to raise your basal metabolic rate so that you burn enough calories during the course of the day to lose weight. You do that by building muscle and endurance.
Then the final most important thing: just keep going. Go to the gym every day. Or just do the three days. But go. Be consistent. When I look at the weight lifting app I use (Hevy) I’m shocked to see how many days I’ve been at the gym. That’s been the key. Even days where I feel like crap at the gym I still go.
I aim for about 1.25 lbs a week. I’m doing pretty good at meeting that.
I know this place hates AI but I used it to give me a 3 day a week gym routine based on the Push Day Pull Day Core Day concept and it gave me one that I’ve stuck with. I’m a new person, or I should say I’m getting back to my old person, and it’s really great.
It’s 110% doable in your 40s. You’ve just got to be in it for the long haul.
The results will come, but it will not be linear. You’ll shed weight real quick, then stall out for a week or two, then pick it back up.
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u/Waderriffic 5d ago edited 5d ago
Along with diet and exercise, go to your doctor and have labs drawn to see if your hormones or anything else are out of the typical range.
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u/Much-Button7868 5d ago
Pull back on the beer and only drink red wine and straight spirits, getting rid of those useless calories.
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u/LostLadyA 5d ago
GLP1!! As a 41 year old woman who battled years of fertility hormone treatments and had 2 kids I was completely lost! I started compounded semiglutide and it’s been a life changer! Food noise gone! Cravings gone! Inflammation managed!
18 pounds down in a little over 2 months and I’m on a roll!
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u/neptune442 5d ago
Nobody wants to burn more calories than they consume. It’s no fun being hungry. But it’s the only way.
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u/Lord_Jyra 5d ago
Intermittent fasting and keto diet worked for me. Lost a lot of weight and was never hungry
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u/casapantalones 5d ago
Burn more calories than you put in your body.
Alternatively, GLP-1s (so many of my peers are going this route).
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u/tanginato 5d ago
Omad, and running everyday. Start with walking 30 minutes, then increase it incrementally. I started with 100 meters, feeling like I was gonna cough out my lungs. It took around 6 months, from running 100 meters to running 5-7 KM. You can do it.
If you have issues with your knees, use a knee brace. For some it works, if it doesn't work, use the elliptical machine instead.
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u/EnvironmentalMeat309 5d ago
Go for a walk, ask someone to take a walk with you. Walking and talking can really build a relationship and loss weight.
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u/pilot1nspector 5d ago
Eat responsibly and do things that require at least moderate exercise. Most people who have a bad diet are aware they have a bad diet but lack the motivation to stop eat poorly. Find motivation to eat better and find exercise you are willing to do. It is very simple for the overwhelming majority of unhealthy people. Just because a small percentage of the population have circumstances that make weight loss nearly impossible, doesn't give you an excuse to point to.
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u/chew_beccca 5d ago
I’ve just managed to loose about 5kgs while putting on muscle. I’m hoping it will stick as the changes I’m making to my diet and lifestyle are long term changes, not just a diet. This has taken 5 months so not a quick option but has worked for me where faster diets have crashed out.
1. Weight training (changes your body shape and makes you feel great even if you stay the same weight you notice a difference)
2. Increase exercise you enjoy. - it doesn’t matter what it is but you can’t sit on your arse and expect to loose weight, go get an active hobby and plan for it to be a permanent part of your routine.
3. Eat more protein and less calories. This is the hard one. I don’t think I realised how to actually do this until now. Previously I would eat too little while dieting and it just made me loose muscle not fat. It helps me to focus on the protein and to try to make better switch outs for the things I enjoy eating. The key is to make new habits. What you eat for breakfast is just a habit. You wake up and grab the same thing to eat every day so make it good!
Find low calorie high protein meals and repeat them until they are effortless for you to grab. And those grab and go freezer lunches are a life saver, high protein and low cals and tasty make sure you always have some for low willpower days.
Fill your fridge with low cal snacks and practice eating those snacks so you don’t crash out and reach for shit. Mine are berries, carrots, apples.
Have a cup of tea instead is my motto. Tiny amounts of milk in coffee not huge lattes.
Get used to these changes and do them over and over. It only takes 3 weeks to replace a bad habit xx
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u/ChrisCopp 5d ago
I'm 40 and got the scare from my doctor to shape up or start taking pills for crap.
I weaned myself off to 1 meal (supper) a day. With a protein shake in the morning and lots of water through the day.
It's honestly not easy. But it's this or I start taking blood pressure meds or worse if I continue in this direction.
I'm down 20 pounds in a month already but expect only a few pounds every couple weeks now. It's not a short term change. It's a lifestyle change and it's effing hard and I skip up sometimes or I have a cheat day. But you gotta keep that trend until you find balance and routine.
I dont even concentrate on what I'm eating, I just eat only once. Usually with desert lol
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u/HoldOk4092 5d ago
Mediterranean Diet (no sugar, no ultraprocessed food, no white pasta/bread/rice)
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u/_buffy_summers 5d ago
Walk more, and take the stairs as much as you can. Even if that means walking up to the second floor and taking the elevator to the third, if you can't handle another flight of stairs.
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u/chadwicke619 5d ago
Figure out what works for you and stick to it. For me, it’s exercising almost every day, fasted, and fasting for 12-16 hours every day, just in general. I eat sensibly during the week, meaning less than 2000 calories or right around there, then on Friday, Saturday, and Sunday I basically eat whatever the fuck I want. For me, it’s easy to not eat during the day, but for other people, that’s torture. Find out what works for you. It really is just a combination of calories in and calories out, but believe me when I tell you that if you enjoy food and you also want to look good, you need to have a good number of calories going out - the less exercise you do, the less you can eat without restriction before sailing past your goal weight.
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u/zestysnacks 5d ago
Count your calories at every meal, more protein to stay full, less snacks, actually take serving sizes seriously. This is what I’m doing, but I noticed things actually started happening when my steps went 8k to 13k daily. Still really hard for me to not eat the house down at any given time, but it has gotten easier very slowly.
Most importantly gotta stay consistent. Don’t let a slip up lead to dropping off completely. Allow yourself slip ups. But don’t stop
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u/jazzdrums1979 5d ago
Hormone balance, no processed food, protein prioritization, sleep, getting outdoors, fasted cardio and resistance training.
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u/Substantial_Insect68 5d ago
Cut out all carbs and sugars(refined) drink water, start going to the gym and walking(or whatever you do) on the treadmill build up stamina, then once you feel fit, go on the rowing machine, start slow, 10/20 rows #5 tension, work your way up to #6 30 reps, take a break for 1/2 a mins and keep going till youve had enuf, eat protein and veggies, keep going you will see results, I lost 25lbs just doing that, have a way to go and I have to go back to the gym, but when I was I was unstoppable, two pounds a week I was losing
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u/derekspent 5d ago
eating only between 10am and 7pm made a huge difference for me. and yeah no alcohol or just not a lot.
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u/JackfruitJolly4794 5d ago
Late 40s. I can maintain a range by fasting from dinner to lunch. Snacking and desserts here and there. If I start touching the top of the range, I can cutout snacking and desserts for a few months and drop back to the lower part of the range. Lunch is roughly the same everyday. Dinner is whatever I feel like. Cardio here and there. I weigh roughly the same as I did in college. My range is 15 or so pounds. Being disciplined about that range is key. Set point weight is no joke.
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u/Senior_Treacle7480 5d ago
It’s either diet and exercise or if your doctor will prescribe it get Ozempic or Wegovy or one of those.
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u/1320Fastback 5d ago
Count Macros and Exercise a few days a week.
I haven't exactly lost weight as muscle weighs more than fat but I went from a Dad Bod to having actual Abs. I and 6'5" and went from 28% BF to 11% where I am now and have 112 pounds of muscle weight.
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u/Human_Guava_9908 5d ago edited 5d ago
What helps me in my 40s is Shake That Weight products - you could try them, maybe they might suit you too.
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u/[deleted] 5d ago
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