how to lose weight

[ida]

Currently im trying to lose all this weight ive gained from lockdown.

Im currently, 16, 184cm, 70 kgs.

Ive started running but i cant go for long without throwing up, I dont feel tired i just end up throwing up if i run for like half an hour. Im working on my diet and eating less and eating healthier (around 1000 kcal a day) but it doesnt feel like im making progress.

can anyone give me some tips on how to lose weight and get healthier

[Birds]

Well, there are about 3,000 calories per gram of fat.

If you go below 1,200 calories per day your body will enter a starvation mode and start hording more calories than you actually use.

If you exercise the numbers go up.

[UmbralPenumbra]

1. A gram of fat is ~9kcal (9000 small calories, yes it's a thing, look it up). And even that is an average and not exact

2. This isn't true. How can the body retain more calories than it has access to?

3. The numbers go up how? What numbers go up?

[Birds]

Nihil の投稿を引用：

1. A gram of fat is ~9kcal (9000 small calories, yes it's a thing, look it up). And even that is an average and not exact

2. This isn't true. How can the body retain more calories than it has access to?

3. The numbers go up how? What numbers go up?

uh...is this in response to me...?

[UmbralPenumbra]

Yea

[Birds]

Nihil の投稿を引用：

Yea

uh...is this in response to me...?

no...no...it's okay. I'll respond.

1. a pound of fat is about 3,500 kcal.

2. the body anticipates, and much like an incompetent sales agent will try to get you to buy things you do not need. for example, that extra 300 calories which represent your paycheck.

3. numbers always go up. if they don't, something's wrong. for example....your paycheck.

[UmbralPenumbra]

I already dispelled all this crap so I'll leave you alone in your delusion then

I'm only commenting for the sake of the OP (if they actually want a real answer to their question) or the posterity of anyone who may find this thread and be interested to know how diet and exercise actually works

Your inability to drop stupid old myths about the topic are your own problem

[Birds]

Nihil の投稿を引用：

I already dispelled all this crap so I'll leave you alone in your delusion then

I'm only commenting for the sake of the OP (if they actually want a real answer to their question) or the posterity of anyone who may find this thread and be interested to know how diet and exercise actually works

Your inability to drop stupid old myths about the topic are your own problem

...uhhhh, okay mr. hostile person?!

[Haruspex]

I have successfully lost a couple of times, only to regain. There is a clear reason for my loss, and a clear and obvious reason for my gain. I know exactly how to maintain the loss, but it's easier to say it than it is to actually do it. It's similar to how the alcoholic knows how to quit drinking, but struggles to actually do it.

To lose, you need to consume less fuel (measured in calories) than you burn, and the rate at which you burn through that fuel varies depending on a number of factors; Your genetics, your weight, your activity level, how much sleep you're getting, the climate you're in, and any number of other factors. It's complicated, but estimates are typically good enough.

First, calculate your TDEE[tdeecalculator.net]. For the purposes of weight loss just use the Sedentary (office job) activity level, no matter what you think your activity level is. This will give a nice baseline. So for your stats, 184 cm at 70 kg. (Wait... is that right?) your BMR (Basal Metabolic Rate) is estimated at 1,775 calories per day. This is how much you would need to consume to maintain your current weight if all you did was lay around and not move all day. Physical activity adds to this, so a typical sedentary person with a desk job would need consume 2,130 calories a day to maintain their weight. To lose, you simply eat less than the rate you burn.

Now I had a whole suggested plan for you worked out until I actually looked at your stats. 184 cm at 70 kg puts you at a BMI of 20.7. You certainly are not overweight. In fact, you're closer to underweight, being at the low end of a normal weight scale. Why on Earth would you want to lose weight then?

I strongly recommend against you trying to lose weight. If you are unsatisfied with your body composition, I would recommend you eat more, not less. Quality, healthy foods. Not junk. Also increase your physical activity. Hit the gym. Pick up some weights, just ensure you're actually fueling yourself for the task. You say you're hitting a wall running for 30 minutes. Well of course you are. You hardly have an fat on you. (IE: energy reserves.) and you're only eating 1000 calories a day. Your body will cannibalize important stuff doing that, like lean mass and bone mass. That's not what you want.

I also strongly suggest you speak to a professional. Being low normal/underweight thinking you still need to lose weight is suggestive of body dismorphia.

Edit:
I wrote this assuming you are biologically a male. I noticed you never specified, so I did some recalculating, as males often have higher BMRs and also have higher weights to be considered healthy.

Male or female, your BMI is the same at 20.7. If you're male your BMR is roughly 1,775. If you're female your BMR is 1,609. So doing some light exercise I would recommend you consume at least 2,400 calories per day if you are biologically male, and 2,212 calories per day if you are biologically female. However don't take my word for it. A nutritionist would be in a far better position to help you with your diet needs. Just make sure you eat enough. You are not overweight.

[Psychlapse]

Eat less crap and move more. There really isn't a secret or magic spell for it.

For starters, dump sugar and as many carbs as you can out of your diet. You don't eat crisps, chocolate, biscuits or any of that any more. Eat fresh food like salads and fruit and lean meat like chicken and fish. Look up recipes for this stuff.
Don't drink sugar. Drink water or fruit juice.

For exercise do what you find fun, and you will stick with it. If you like cycling do that. If you find the gym boring (like I do) then do something like boxing or martial arts. If you prefer something slower try doing pilates or tai chi.

It's the long run. You live this way now. It's not just to lose weight, it's to have a healthier life and feel fitter and better as you get older, and head off issues like diabetes and heart disease.

Good luck.

[Ramonkey]

Psychlapse の投稿を引用：

There really isn't a secret or magic spell for it.

Wingardium leviosa

[talemore]

Generic answer wins.

Telling to eat protein, you know what else is in food with protein? FAT

[ida]

talemore の投稿を引用：

Generic answer wins.

Telling to eat protein, you know what else is in food with protein? FAT

ok?

[agu]

Stop eating

[𝓜𝓸𝓷𝓴𝓮]

What's your body fat percentage? Do you have big muscle weight?
I'm 183 cm and 84 kg and the girls think I have hot body
I think the same too

[Marius]

Also don't starve yourself or just those meal-drinks with powder. The reason is that if you do things your body will eventually eat your muscles, and remember.. your organs, heart, brains, etc are also muscle.

Don't know where you live, but you can do the following:
Breakfast: Eat 3 slices of bread + cheese or meat + 500ml water
Between: One piece of fruit + water / tea / coffee
Lunch: You can mix some stuff, like: fish, lean meat, vegatables, 3 eggs
Between: One piece of fruit + water / tea / coffee
Dinner: 150 - 200 meat, rice/couscou/anything else, vegetables. No potatoes.
Make sure you got 2l of water/tea/coffee per day.

Once a week or 10 days you can have a cheatday which means you can order a pizza, or eat anything fance for dinner. Some will tell you do do a balanceday the next day after but it will only make you eat more the day after that. Life have to stay fun, right?

Cut alcohol to once a week or two. Or cut it completely, but I honestly think life has to stay fun and if you like alcohol with friends you still should do it. Eventually no alcohol will help lots to cut off the useless calorie-intakes. Don't binge...

Do something you like to do, workout, cardio, martial arts, walking in the nature, coitus, etc etc. If you're social person you can always hit the gym, but if you aren't it can be a bit boring because you're chasing minutes if you're doing cardio for example.

At last if you have lots of money to spend, like 1000 per month or so you can hire a personal trainer. This eventually can be lots of fun because the personal trainer will create plans and the training will never be boring because it's always different. So no 'foreseeing' and already get bored.