I decided about two months ago to lose weight. I’m pleased to say it was a good decision: good because I was (and still am) overweight; and good because I followed through on that decision (and I’m continuing to do so). So far, I’m down from 190 at my fattest (I’m 5’9″) to a svelte-by-comparison 175.
Losing weight, it turns out, is surprisingly simple. Which is not the same as saying it’s easy, mind you, but it is very simple. Take it away, Neil:
In other words, managing your weight boils down to paying attention to your calorie intake and outflow. Despite what the clickbait headlines may have you believe, there are no miracle fat burners, no secret combinations of foods you have to eat, no times of day that are better or worse for eating, no magic meal sizes or snacking systems that will take the pounds off effortlessly. You just have to make sure you don’t eat too much. It takes discipline, self-control, and basic math.
The first thing you need to know is how many calories you’re burning, and that’s merely a function of height, weight, age, gender, and activity. You can get a good estimate in about 30 seconds here or try the slightly more advanced version here.
The next step is counting calories, and this is where it’s helpful to be one of those people whose good at counting points and miles, keeping track of credit card lines, and so forth. I know some people who use the MyFitnessPal app religiously, and it works very well. My wife, for one, loves it. As for me, I keep a running tally in my head throughout the day and make sure I come in at or below my calorie intake goal every day, and that has worked great for me. You do need to build some skill in estimating calorie amounts; I recommend getting a food scale and doing some weighing at home of your favorite foods so you can get a feel for how much a given amount of food is. Get familiar with the nutritional info pages of your favorite restaurants as well. And there are also plenty of nice pictures along the lines of this “What 200 calories looks like” page.
You also need a feedback mechanism, a.k.a. a scale. Weigh yourself every day, preferably at the same time so as to minimize fluctuations.
Finally, you need some inspiration to motivate you. In my case, my wife and I both have a family history of Type 2 diabetes, so that provides some motivation. Beyond that, I have found the fatlogic subreddit to be invaluable–I have a strong aversion to bullshit of all sorts, and this particular site cuts through the self-defeating bullshit that people (myself included) use to justify their current weight. My wife, on the other hand, really enjoys the gamification aspect of MyFitnessPal and gets a kick out of seeing green (i.e. hitting her calorie target) every day. And both of us want to set a good example for our kids as well and show them how to be healthy adults.
The devil is in the details, and there is a lot more that can be written, but that’s weight loss in a nutshell. My only regret is not starting this sooner. I just wanted to lay out the bare bones for any of you thinking you could stand to lose a few pounds–if you’re in that boat, I highly recommend giving it an honest try.
Bravo!!
As another 5’9 guy who’s always struggled with his weight, save yourself the time and try paleo/primal for one week. Just one week. Do it right and you’ll never look back.
I was 185 at my fattest, now I fluctuate between 145-150. No counting calories, either. When you eat the right way, your body responds. Don’t expect an instant sixpack or anything, but you will see a difference. And quickly.
Marksdailyapple.com — let this be your food bible.
Neil deGrasse Tyson is a smart man. But he’s not a biochemist. And physics isn’t what governs weight loss, biochemistry is.
You should be proud of yourself for the loss, and for using helpers. The reality, though, is that the vast majority of people who need to lose weight, don’t, even when they follow conventional weight loss diets.
I won’t go into the chemistry of it, because it’s complex. But the simplest part of it to understand is this: if you eat a “balanced” weight loss diet, your chances of losing more than a few pounds, and keeping them off, are nearly non-existent. Because it’s insulin that governs the other hormones that determine where your calories will go. Higher levels of carbs = higher levels of insulin = more calories into the fat cells, and fewer elsewhere. It’s not rocket science, but it is science.
Check out “Secret Eaters”, a British show, on Youtube. People routinely underestimate their caloric intake. I know that’s only a TV show, but medical research has found that same thing.
I’ll check out that site, thanks!
I think one thing that makes diet management difficult is that everybody’s a little different in terms of what sort of diet they respond best to. I’ve found I do much better if I keep sugars & starches completely out of breakfast and lunch.
Not sure what the relationship of this post to personal finance is. Plenty of weight loss blogs to choose from.
No relation whatsoever, unless you want to work the “overweight–>health problems–>$$$” angle, which I don’t. It’s just fun to post on something a little different every now and then. All work and no play makes Jack a dull boy, etc.
have you ever tried dietbet.com? you can bet on yourself to lose weight. it’s a pretty good motivational tool.
If you ate all “bad carbs” but kept yoric
Points With A Crew just brought this up on Twitter last night–he made some money losing weight:
https://twitter.com/PointsWithACrew/status/613495969435492352
Congrats on the weight loss! I’m the same height as you and lost some weight earlier this year following the Whole30 diet. I lost at least 10 pounds within a month! It wasn’t just losing weight that mattered, but what I ate. I found out certain foods just were terrible for my gut, my sleep, and my overall health. I also didn’t really care to check the scale; I think just being more conscious in active in my food choices and exercising is enough to lead a healthier lifestyle.
+1. The great thing about a blog is that readers get to know you- at least those who matter- and I find they appreciate a peek behind the curtain from time to time. Congrats on your hard work.