Please be very careful about the advice given in PPs. While it is true that cutting out carbs, fats, oils, and sugars from your diet while exercising (a lot) will help you lose a significant amount of weight in a short amount of time, the average result is that you gain that weight back. Yo-yoing weight can lead to serious health risks like high blood pressure, increased risk of type 2 diabetes, skin strain, and muscle damage.
Keep this in mind: you didn’t gain 15 pounds overnight and you won’t lose it overnight either. On average, a healthy weight loss will take approximately TWICE as long as it did for you to gain the weight. Your body and brain can only handle losing about 2-3 pounds a MONTH. The benefits to taking things slowly are that your skin has more time to adapt, your body has time to adjust to a new normal and you will therefore have an easier time of keeping the weight off.
Here are some tips for weight loss from psychologists, doctors, nutritionists and trainers who aren’t just trying to make a fortune off of you:
Eat more often: instead of eating three large meals a day, eat every two hours. This will boost your metabolism by convincing your body that there is plenty of food to be had and therefore it’s safe to burn it all quickly (because you’ll be able to replace it later). Start with proteins and fruit in the morning to a combined quick/slow burn; follow with veggies, carbs and more fruit. Eat more protein, veggies and carbs for lunch, followed by more fruits and veggies. For dinner (your last eating time should be no less than 2 hours before you plan on going to bed) eat a small amount of carbs and more fruits and veggies. Remember that you need fewer calories while you sleep, so don’t eat too many!
It’s important to note that your carbs should be whole grain carbs, not just empty carbs like chips, white rice and bread, etc. Try brown rice, whole wheat bread, even potatoes with the skins on.
Eat slower: Your brain has a built in clock for eating. Whatever you eat in 20 minutes will make you feel full 10 minutes later (for a total of 30 minutes) If you eat too much in that 20 minutes, your stomach will expand and, over time, will require a larger amount of food to make you feel “full.” If you are used to eating large meals, start by drinking big glasses of water, or filling up on brown rice, etc. Over the course of a few weeks, trying giving yourself smaller and smaller portions. A good guage of how much food you should be eating is this: ball up your fist. Your stomach SHOULD be only slightly larger than that. If you think you’re eating more food than would fit in your fist, you’re probably eating too much. Eating slower will help you eat less food, so, talk while you eat!!
Just doing these few things helped me lose 20 pounds (in 6 months). I have not gained a single pound back, and I DID NOT EXERCISE AT ALL more than my normal walking around, etc. Once I started exercising, I began to lose even more weight for a total of about 40 pounds in 10 months. (Your weight will naturally fluctuate 1-3 pounds on a daily basis depending on when you weigh yourself, when the last time you went to the bathroom was, how much water you’re retaining at the moment, etc)
Don’t lose hope! Remember that it’s worth the wait! Slow and steady, just like the tortise, wins the race in the end!! Good luck with all of your endevors!!