Post # 1
I’ll jump straight to the point. I’m a pretty healthy 25 year old. I’ve never had any weight issues and was blessed with a fast metabolism. However in the past year or so, I’ve put on the slightest bit of weight. It’s only one or two kgs, so while I’m not too concerned, I AM a little bummed because I feel like my metabolism has slowed down. I’m not longer able to eat whatever I want, as much as I want. I’m a petite person and the chub has started to show on my belly and thighs. While I’m trying to get back to exercising, I’d appreciate some tips on small changes I can make to my diet. I do love my food and I eat fairly healthy generally, so I’m not looking for a crazy diet or anything. TIA!
Post # 2
I’m not sure what you do already, but reducing your sugar and refined carbs intake is usually really helpful. I’ve heard of people shredding multiple pounds a month just by reducing or cutting out sugar! Try to eat more protein, less carbs, and try eat mostly healthy poly and mono-unsaturated fats, less of saturated and none if possible of trans fat.
Also, spreading my eating out throughout the day helped kick start my metabolism (I am the same age as you). For example, having something to eat, even if just something small every few hours rather than binging all at once. For me this can mean having a fruit or handful of nuts beween breakfast, lunch and dinner.
WATER! Drink as much as you can.
Try not too eat past like 8pm, so you don’t have a heap of food sitting in your belly when you’re asleep.
Post # 3
I recently got a FitBit and it’s the best thing ever. It’s just made me more aware in general of the kind of calories I typically burn and how what I choose do to with my day affects that. I also use it to track what I eat and make sure I’m within the range I want to be but I’m actively trying to loose weight so you may not need that feature. Anyways, I have found that seeing all the stats motivates me to make better choices. It’s not everyone’s cup of tea but it works great for me.
Post # 4
You sound like me lol… I too started gaining weight when I was around 26-27, also weight goes to my belly in the first instance, as well as my lower body. 6 years later, bad news is the metabolism slow down is real and continuing, good news is if you watch what you eat, it will be under control.
What I find important is portion control. I can still eat what I want, but I can’t eat too much of it, well, actually don’t need to eat as much as I used to anyway, my brain and stomach just needs to catch up and realise I don’t need to eat as much or get hungry as quickly as I used to.
Another thing I find really helpful is to move a lot. So even if you don’t go to the gym or exercise much, do walk as much as you can. I’ve been walking to and from work (5km total) the last few months on most days, eating smaller portions (still satisfied but not full full), and my weight is definitely under control. To actually lose weight though, I’ll have to start doing more actual exercise, so I plan to start going to the gym at least 2-3 times a week on top of the walking and portion control.
Post # 5
Just eat more fruits and vegetables. Whole grains are good, simple carbs and sugars are bad. You know all of this. Don’t complicate it. Just make an effort to buy more produce when you go to the grocery store. About 75% of my grocery list is fruits and veggies. And on top of losing weight, I also feel so energetic and amazing. Also, eat when you’re hungry and don’t eat when you aren’t.
Post # 6
Do you track your meals? I’ve been trying to lose some weight too, and I use an app called LoseIt. There’s a free version and a paid one (I have the paid one but the free one works great, too). It really makes you conscious about how many calories are in your foods! You can set different limits for yourself. I’m trying to lose 1 pound a week, so it sets a limit on how many calories I should eat a day. It’s hard to realize how much those little snacks add up throughout the day until you start tracking.
Post # 7
I like to snack at night when I am relaxing and watching TV. But instead of candy or chips I try to stick with things like frozen raspberries or I’ll make some kale chips if I want something crunchy. I tend to eat relatively healthy meals, but I also have a habit of drinking my calories, so I try to keep an eye on that. If I want a soda or a Starbucks drink, maybe I’ll go get a pressed juice instead or a flavored water. Instead of a fancy cocktail at dinner, I’ll just have a glass of red wine AND if I choose to have a glass of red wine, I won’t get dessert. Stuff like that.
Post # 8
I avoid bread and exercise more and that usually does the trick.
Post # 9
Reduce your caloric intake, either by eating less or exercising more. I use MyFitnessPal to track what I’m eating and it really helps keep me accountable. I find that eating smaller, filling meals throughout the day works better for me than having 3 big meals + snacks. I also notice that when I eat carbs, I crave carbs, so it’s a vicious cycle I try to avoid by limiting my simple carb intake. I drink ~100 ounces of water a day, which helps keep me full. I also recommend a fitness tracker, as PP mentioned.
Post # 10
Thanks for all the suggestions everyone. As some posters recommended, I have started using a fitness tracker and so far it’s going good. It does make my very aware of my snack choices, in particular.
Post # 11
whatever you do DON’T cut out everything bad for you, don’t go yo-yo dieting and don’t deprive yourself of food.
none of that is sustainable long term and you’ll be more upset about disapointing yourself than a little weight hanging around.
Carbs are not much fun and fruit IS SO FULL OF SUGGAARRRRR, don’t eat too much.
I am a skinny petite gal who is 25 also and just started to get that extra tum & thigh.
So I run on a low carb, high fat (good fats) diet & make sure to eat most of the time enough calories within 100-200cal deficite but never limit myself to not enjoy yummy things.
Just remember to make eating good, a sustainable and FUN part of life, ‘junk’ food is the best part sometimes so don’t forgot cheat meals OFTEN to keep you sane.
Post # 12
Totally agree with PP before me. Don’t cut out food from your diet and definitely don’t cut oout entire food groups. That’s not sustainable and we need to eat a bit of everything. Carbs should actually make up 1/3 of our diet (the same fraction as fresh fruit and veg), but choose brown bread and wholemeal pasta rather than white. I have now reached my goal weight, having lost 3 stone, by eating a balanced diet. I haven’t cut anything out, I eat less in general and have tried to stop myself from eating out of boredom which i found myself doing a lot before. Now when I get up to look in the fridge I ask myself ‘am I hungry?’ If the answer is yes then I will get something. Try and cook from scratch more often. It’s worth it, plus you know exactly what’s gone into it. I try and look up exciting healthy recipes to follow and really enjoy it. Yes, if I have dinner with friends I will still enjoy pizza, wine, ice cream (all this I had on Saturday night) but I definitely eat less. I don’t allow myself to get ‘full’, but also don’t allow myself to get really really hungry, because I know i will just overeat if I’m really hungry.
Post # 13
If your body is anything like mine, I would suggest the opposite of what some other PPs did. Instead of grazing (eating many small meals throughout the day), I find eating far fewer, much larger meals to work better for my body. There’s no one way that would work for everyone, so good luck finding your new rhythm!
Post # 14
Don’t just do cardio at the gym, do strength training as well. Drink plenty of water. Two times a year I will use a colon cleanse as well as a cleanse tea it helps reset. I also try to do a small workout when I get up as well as before bed. Just five mins some jumping jacks and sit ups and squats.
Post # 15
The only way to guarantee fat/weigh loss is to burn more calories than you eat. Dont fall for any of the gimmicky programs that guarantee to shred fat if they aren’t putting you in a chaloric defecit. You can’t out train a bad diet.
Making smarter food choices has helped me a lot, along with strength training and minimal cardio.
Diet wise, I’ve been following IIFYM. Their macro calculator is a nice starting point if you don’t know how much you should be eating each day and what those calories should consist of, based off of your starting point, goals, activity level, and exercise level. I like it because it’s not restrictive in any way – if I want ice cream, I adjust what I eat in my other meals of the day. If I want pasta – I eat it. I’m actually eating more now than I was before I started, but have lost weight and inches and overall feel better.