How to lose 5 lbs a month?

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Forum -> Health & Wellness -> Healthy Lifestyle/ Weight Loss/ Exercise

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thegiver

Tue, Sep 26 2023, 2:38 am

And keep it off?? ESP with Yom tov approaching!!! Would love to lose 35 pounds by end of winter!!

kermit

Tue, Sep 26 2023, 2:55 am

volume eating helps me. 75% of my plate heaping veggies of any sort prepared with a bit of fat for satiety, plus 25% of the plate protein. I include one or two servings of carbs that day depending on my hunger levels. and 1 serving of treat for nourishing my soul.

I'll usually go down about 1 lb a week when I'm good with this. and not hungry which helps.

look up college nutritionist on Instagram she has tons of free, good, smart idea.

amother

Hydrangea

Tue, Sep 26 2023, 4:11 am

Me too!!! Need 35 ibs fast!

amother

Latte

Tue, Sep 26 2023, 9:25 am

"You do you," & good luck, but my 2 cents from my own experience- Use caution as quick weight loss tactics can come with rebound weight gain. Not sure if there's a magic bullet to lose weight rapidly. When people try crash diets, their quick "weight loss" can bedie to instant water loss & inflammation reduction which could be 5 to even 15 lbs, & too much caloric restriction can backfire.

Things which have helped me but slow & steady:
Weight watchers? I love it because I can eat plenty but through it have non-calorie counting boundaries to not overeat which I can very easily do otherwise

Moderate intermittent fasting?(not a magic bullet but digestive rest & lowering insulin is beneficial, even 12 hours ie 8pm to 8am, or a 16 hour like 8 pm to noon, whatever fits your lifestyle where you have no flavors, calories or sweeteners during fasting hours

Resistance training (builds muscle = better sugar metabolizing, increases long term body recomposition gains like leaner) If you can only do strength training or cardio, strength training should trump cardio

I don't like focusing on macros but upping the protein can help retain/build lean muscle & to be satiated.

kermit

Tue, Sep 26 2023, 9:29 am

amother Latte wrote:

"You do you," & good luck, but my 2 cents from my own experience- Use caution as quick weight loss tactics can come with rebound weight gain. Not sure if there's a magic bullet to lose weight rapidly. When people try crash diets, their quick "weight loss" can bedie to instant water loss & inflammation reduction which could be 5 to even 15 lbs, & too much caloric restriction can backfire.

Things which have helped me but slow & steady:
Weight watchers? I love it because I can eat plenty but through it have non-calorie counting boundaries to not overeat which I can very easily do

Moderate intermittent fasting?(not a magic bullet but digestive rest & lowering insulin is beneficial, even 12 hours ie 8pm to 8am, or a 16 hour like 8 pm to noon, whatever fits your lifestyle where you have no flavors, calories or sweeteners during fasting hours

Resistance training (builds muscle = better sugar metabolizing, increases long term body recomposition gains like leaner) If you can only do strength training or cardio, strength training should trump cardio

I don't like focusing on macros but upping the protein can help retain/build lean muscle & to be satiated.

anywhere between .5lb-1lb per week is sustainable weight loss where you're not starving but still being disciplined. although you're correct in it'll be closer to 4lb a month than 5lb Smile

for me 1500-1600 calories a day with volume eating, and about 1800 on Shabbos gets me there comfortably, although I have a huge appetite so requires my discipline to keep to it.

intermittent fasting worked for me for a bit but if a woman is TTC and it's not going easy she absolutely should avoid this. it raises cortisol levels in the blood, messing with other hormones.

totally forgot about resistance training, it really does help (although it's not my favesies lol)

miami85

Tue, Sep 26 2023, 10:02 am

I've lost almost 70lbs in a year. I do know of a way that one can lose 35-50 in the span you want. I don't sell anything. You can PM me for more information.

amother

Topaz

Tue, Sep 26 2023, 11:19 am

miami85 wrote:

I've lost almost 70lbs in a year. I do know of a way that one can lose 35-50 in the span you want. I don't sell anything. You can PM me for more information.

If you arent selling something why cant you share so ithers can know?

amother

Yolk

Tue, Sep 26 2023, 3:56 pm

OP, I'm in the same boat. I'm looking to lose weight this winter, slow and steady. But I need accountability to make it happen. Otherwise I end up noshing the wrong foods, skipping meals, not exercising etc. Can we make a support group from now until Purim where we post motivation, weight loss, meal ideas etc?

amother

Yolk

Tue, Sep 26 2023, 3:59 pm

Kermit, what's your definition of "serving"? I'm new to the world of dieting. In the past I've just cut out sugar and restricted carbs, but as I'm getting older it's clear that I need to do more to lose weight.

thegiver

Tue, Sep 26 2023, 9:56 pm

Pm with your personal info let’s do it. I’m making up a pseudonym if you don’t mind Wink

kermit

Wed, Sep 27 2023, 3:12 pm

amother Yolk wrote:

This is the collegenutrionists "formula" for meals:
-2+ cups non-starchy vegetables (about 50 calories total)
-1 “regular” serving of protein (about 150 calories total)
-100-200 calories of fats

You will be SO full. (I add even more veggies bc I have a huge appetite. I'll literally eat a bag of frozen broccoli myself, don't judge)

In addition to doing the above for meals, she recommends adding in per day:
1-2 servings of starch per day
1-2 servings of fruit per day
0-1 servings of treats per day

1 serving of starch/carbs is about 120 calories – 1/2 cup cooked grain (like rice or quinoa), 3/4 cup starchy veg (like corn) and beans, or 1 thick slice of bread

Personally, I save my serving of starch with dinner + also have a low-carb wrap for breakfast if I wake up hungry. I finish my day with a small treat (like a cookie or 3 squares of chocolate.) I don't really like fruit so don't have.

Here's a breakdown of dinner/lunch ideas: https://www.collegenutritionis.....deas/

I have tried EVERYTHING. Literally everything (Dukans, Atkins, Keto, Weight Watchers, CICO, Intermittant Fasting) this is the only thing that actually is sustainable for me to do. Yom Tov season messes me up though.

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