Instructables
Picture of how to lose weight
In this instructable I'll be giving advice on how to come to terms with weight gain, and also how to motivate yourself to lose the weight through nutrition and exercise. I've got to warn ya'll - this will be quite long! I'll be naming the steps so that you can skip forward to what you're interested in, though. Hopefully this will make for easier reading!

This will be an instructable that is updated frequently! If you can think of something you'd like me to add, please say so. I will try to find resources and add information as needed. Please leave feedback and help me improve this instructable. :D

DISCLAIMER - This instructable is meant as a basic guide. I'm a public health educator, so I am aware what I'm talking about. This is what I talk about all day. :P I have a few years of experience under my belt and plenty of resources, whether they be teachers, websites, or books! I only hope that something I say or link to here will help someone!
 
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Step 1: Consider how you became overweight. (Thinking Pose alert!)

Picture of Consider how you became overweight. (Thinking Pose alert!)
The first step on the road to weight loss is seriously considering your lifestyle and how you've gotten to where you are - sounds cheesy, but it is indeed true. Did something cause you to cease physical activity or just become less active? Is stress leading to weird eating habits? Have the people in your life or your job changed your eating habits? It is important to consider that our eating habits are altered by many influences, including our cultural and social backgrounds, our environments, our emotional (or psychological) links to food, our body image, and our economic standing among other things.

Once you get to actively thinking about this, you might immediately come up with answers. If not, consider the following ways to track your habits and figure out what needs to be corrected:

- Keep a food diary for a few days. Try to write down everything you eat or drink. If you would like, take calorie counts for all of the items you consume. At the very least, you will most likely see a pattern!
- Take an inventory of the food in your house.
- Watch the way you respond to stress. Also see how the people around you are eating and if they change the way you eat. If your coworkers eat at McDonald's every day and you keep going with them... that is a problem habit! But normally, these are things you might not consider initially.
- Keep track of the amount of physical activity you're getting in a day. (Count walking long distances, consider the amount of the day you spend sitting down)
- Talk with friends and family about your weight gain. Ask them if they've seen habits you've overlooked. Perhaps they can shine some light on the problem!
- And last but not least, consult your doctor. If you can honestly think of no reason you're gaining weight and you're sure you're getting adequate physical activity and eating well, it could well be that there's something else wrong. And be completely honest with the doctor, too! ;)

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In just chew gum

1 Hour of chewing gum = 11 calories burnt X 12 =132 calories a day burnt :D

Unfortunately chewing gum also keeps your gastric juices working overtime which is it's own health hazard.

And two cavities a week.
Unless it's sugarless.
 I could burn off all I need, minimum per day, by chewing gum for 14 hours! 
BtheBike2 years ago
Go fruitarian , Go play . Lose weight .

world's first frutarian instructable...


http://www.instructables.com/id/Frutarian-Fruitarianism-How-to-be-a-Frutarian/

danmark1 year ago
turkey bacon is better for u then pork bacon
the average person needs to get out and walk 2-3 hours a day.

we've become a nation of lazy couch potatoes. we sit at home and watch tv all day, we go to work sitting in our vehicles, we sit at desk jobs or stand all day getting very little cardio.

hardcore cardio generaly causes binge drinking and eating.


the caloric value for 3500 equals 1lb is widely known and incorrect. you may disprove this and help your weight loss goals by weighing yourself before and after eating a 700 calorie double quarter pounder with cheese. you will gain 1lb per burger eating sitting down.

you loose weight constantly. this weight loss can change based on bodytemperature, environmental temperature/weather, posture and clothing.

in order to loose weight you have to gain less than what you loose in a given time period.

in order to maintain your weight you have to eat and gain equal to the weight you loose in a given time period. by maintain i mean weight the same each day.

contrary to popular opinion water is not zero caloric. at 1/2 lb weight gain per cup water causes problems for fat people. obesity causes problems by causing fat people to be dehydrated and binge drink and retain water.

learn to maintain your weight first, weight loss 24/7 is not healthy. inducing a fever is not good for you, hot climates are not good for you nor are hot bodytemperatures, they cause cardiac exhaustion wich is why people die from starvation as the body looses so much weight it causes chronic fatigue
and slows your heart after speeding it up.

I maintain my weight generaly at 1400 calories a day not 2000 with two cups fluids. more if its hot out or im tired.

if you experience illness, fever, chronic fatigue, dehydration symptoms during any weight loss program stop your program, try and get your bodytemperature and heartrate normalized by drying off and keeping dry,
keeping cool (air conditioning idealy to about 60-65 degree room), eat, drink and rest until your heartrate and bodtemp is normalized, your dehydration symptoms should stop.

your heartrate controls your bodytemperature. your body can also absorb heat through envirnoment so bring fluids and dry food with you on your walk.
walk on the pavement in pants is what i recommend.

keep cool will help you not dehydrate and gain water weight.


never do cardio to fatigue.

much of obesity is caused by not getting enough walking.

i also recommend a small snack sized meal 3-4 hours before bedtime. i incorporate a safe 12 hour fast by

hotdogs and popcorn are actualy great for loosing wieght. youll gain around .2 lbs per hotdog.

on a person scale 70 calories = .1 for a total of ten .1's

i also drop weight in 45 min at 700 calories, level 3 (mid intensity workout enough for resistance) at the rate of 1lb per 700 calories.

im convinced that whomever came up with the caloric scale did not do before and after weighs to see how food affects weight and simply slapped values in.

go buy a double quarter pounder with cheese from mcdonalds at 700 calories and weigh yourself before and after. it will be the best
thing you will have ever done for yourself to verify the caloric values
are not correct.

also eating an apple or an orange be prepared to gain 1.2 lbs aprox per.
foods with water you will weigh more than thier caloric value.

hope that helps. plethora of huge amount of idiotic dieting and nutritional advice out thier even by the medical communinty.

loosing weight isnt completely unhealthy, its just most people are idiots and do so starving themselves and excersize in an exausted state without food or water present.

food = fuel = energy.
i incorporate a safe 12 hour fast by 2 hours before and after my 8 hours of sleep.
sleep revitalizes your energy so you actualy do not have to eat first thing in the morning. i eat a small meal without excersize 3-4 hours before i sleep. try and keep your meal weight gain no more than 1lb and idealy walk with each meal or put enough time in to drop meal weight before eating again. offtime will go to work on fat reserves.

to verify 70 calories = .1 lb on a digital scale
eat 16 wheat thins wich will equal .2 lbs per 16 wich are equal to 140 calories, divide that in half = 70 calories per .1.

YamiEridani2 years ago
If one were to exercise in the mornings, when would be a good time to eat breakfast, before or after exercise?

I've not been able to find time/be motivated to exercise after work, so I'll have to try before work since I seem to do better with a set schedule. Although I'm not a morning person, in that I can't seem to loosen up while following a DVD, so this time around I'm going to start with a stretching DVD.

Thanks in advance,
Yami
jessyratfink (author)  YamiEridani2 years ago
It entirely depends on the person and how much time you have. I would try eating something small about 15-30 minutes before working out one morning, and the next not eating at all.

I like to exercise on an empty stomach just because I get pretty nasty stomachaches when I've eaten beforehand, especially with more strenuous activity like running. It could be the opposite for you!
kenbob2 years ago
like
lotusduck2 years ago
This post is what I have always been taught, but I've been doing my own reading lately. If you're a grown adult and you have a healthy amount of body fat (or more) and a working liver, eating less than your BMR shouldn't be unsafe unless you don't get enough vitamins from your restricted calories or if you continue long enough to deplete your fat stores. As long as that medium or high body fat percentage is there, it should supply fuel for your organs and brain without feeding on your muscles or causing any health problems.

I'm not doing any real fasting, but I'm eating a lot of nutrient rich and calorie poor foods, like cabbage soup. I'm obese, so my BMR is almost at 2,000 calories, and the high fiber food I'm eating any given day is almost certainly not that much, try to eat 2,000 calories of squash, and chicken stock, it's not easy. And I'm exercising as well, but I daresay I'm not doing anything unhealthy.
It's not entirely sustainable, but you can't expect a person to eat the same way for maintaining weight as they do for losing weight. I don't think you have to explicitly count calories every day, you can ballpark it, and when I fall short of my BMR I am not worried. My guidelines are these for while I have excessive body fat: if I don't feel faint, and I make bowel movements every day or every other day, I am eating properly. I'll certainly eat more than my BMR when I reach a healthy body fat percentage, but I don't see the point just now.
I'd like to +1 the Hacker's Diet. I lost 20 lbs using the methods described and using the sliding scale to track weight loss is a fantastic way to not get discouraged and understand why your weight fluctuates so much on a daily basis. There's and Android app called Libra that lets you track your weight this way.
raxr3 years ago
I would also add that doing fat burning workouts like running, jogging, and other cardio every morning while maintaining a proper diet is an excellent way to lose weight.
this is absolute madness destined to end in failure. telling people to get 60% of their calories from carbohydrates and moderately limit calorie consumption works for very few.

if anyone is serious about losing weight, they need to cut carbs almost completely out, with no refined carbohydrates or starches. during the weight loss period i would minimize fruit as well (not long term). it will be difficult at first to break addiction to the blood sugar surge/crash cycle, but once you get over the hump it will be fine.

there is lots of new science on this. carbohydrates and ESPECIALLY SUGAR are bad for your, and hormonally they induce production of fat.

you don't need to take my word for it, try it. try one month on a 60% carb calorie restricted diet, and one month on an extremely low carb sensible calorie diet. the difference will be night and day.
Carbs are actually good for you. Not in excession, but you should be getting a proper amount to stay HEALTHY. If you want a low carb diet, then that's all it will be, a diet. You will lose weight, but you won't necessarily be healthy.
surfreak6 years ago
As a general rule, HIIT (High-Intensity Interval Training) is a much more effective weight loss and fitness building activity than the popularly held idea of exercise. Google it or visit Crossfit.com for an explanation.
I agree, but most people refuse to do any kind of high-intensity training.
abnor6 years ago
ALL YOU HAVE TO DO IS EAT WHEN YOU are HUNGRY. it's not that hard! eat when you are hungry, eat until you are full, get a little more active, and stop worrying your little head.
I get hungry constantly since starting a new med. Eating when I'm hungry is how I gained 30 pounds in six months. Telling myself "Yes, you're hungry, but if you just have another cup of tea and wait another hour or two and you can eat dinner" is how I've lost about six of those pounds so far.
wonderful method!!
anansi5 years ago
how about liposuction? i don't see anything wrong with that. as long as you can afford one, right? but of course, the instructions you gave here are excellent! keep 'em comiing!
jessyratfink (author)  anansi5 years ago
I consider liposuction too dangerous to be beneficial, really. Plus, if you have lipo and don't change how much you move or eat, you'll wind up right back where you started!
RedFlash5 years ago
Add www.fitwise.com to the list (it has a tonne of health calculators)
smidge1476 years ago
I've put on 2 stone since starting college :( and my usual weight is 11.5 stone.
Ninja measurements rock! 1 stone= 14 pounds
I always thought it was 1 stone= 18 pounds
your wrong
THANK YOU CAP'N OBVIOUS
Nope, 1 stone = 14 pounds
huh?
you eat too much
kaze8055 years ago
(removed by author or community request)
jessyratfink (author)  kaze8055 years ago
That's really amazing, actually! Have you managed to stay on track the entire time? I wish more people had your will power. :)
how about loosing 10lb in 5 days while your sick (no seriously i need to do it)
umm my best advice... as a wrestler im guessing yerr gonna have to try to make a certain weight class... im getting classed soon too. soo i would say... atkins diet... basically try to shoot for no carbs... that only that... in practice if u get worked like we do... try some sprints after practice...of course u may not be able to practice if yerr sick so do them at home... whatever it takes... itll suck.. but it shoult be worth it. ... drink a lot of water... and the best advice ever... take a crap before u weight in... ive been known to lose 2 pounds doing that lol
outside practice i do parkour with 2 layers of sweats on (I'm now a 160 and i need to be at 152)
loveofchaos mater-of-chaos an entire chaos fest
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