Good ways to effectively lose weight?

My prescription:

regular exercise (5-7 times per week, not 3-5), occasionally vigorous.

Sensible eating. . .portion-wise, and substance-wise.

I’d recommend trying to take off that 60 pounds over about 18-24 months. If you can take it off in 2 years instead of 6 months, I guarantee that indicates you have made a healthy life-style change, and not just tried to catch fire in a bottle.

A couple of things that worked for me:

  • I monitored my weight carefully. I bought a good digital bathroom scale, and weighed myself every morning and kept a record in an Excel spreadsheet. It was very good motivation to see a downward sloping graph. I’m sure pen and paper would work fine too, but the important thing is to look at a long-term trend, not short-term fluctuations. Don’t freak out if you’re 1 lb heavier than yesterday; it happens all the time. Look at how much you’ve lost compared to several weeks ago.

  • I know I have a tendency to snack, so I tried to limit what I have ready access to. That means no prepackaged snack foods or easily prepared instant foods (microwavable frozen foods, cup noodles, etc) lying around at home. And no coins or $1 bills in my wallet, lest I end up buying stuff at the office vending machine.

  • I stopped thinking of exercises as “burning calories.” I ride a bike for enjoyment, and because it’s good for me and relieves stress. I walk my dog because I have to, and like to. I don’t do those things to burn calories. If you start to think in terms of burning calories, you’ll think it’s OK to eat more if you exercised, and you invariably end up eating a lot more extra calories than you burned.

The AM walking is a great start. Not only will it burn calories while your’e doing it, it will raise your basal metabolic rate for hours afterwards, meaning that when you do plop onto the couch and watch some TV (and we all do from time to time), you’ll be burning more calories while you’re doing that too. :slight_smile:

FWIW, I never did that.

We don’t even own a bathroom scale. Back when I took weight off, we had friends who we would visit every few months, and I’d weigh myself at their place when I used their bathroom. That was the only way I tracked it.

I don’t know if it will make a difference to the OP, but I had “fitness goals” in mind, not “weight goals”. The weight coming off was a by-product of the fitness goals.

I think that some people tend to think “oh, I got 10 pounds off, I’ll “celebrate”” or they reach their eventual weight-goal and then to think they can go back to another life-style and “maintain”. Both harmful mindsets.

But, YMMV. Maybe that scale is the motivator.

I weighed myself once a week, I did like the gradual downward slope of the scale. I had a lot of other goals that weren’t scale related - like eating plenty of healthy foods, exercising 5 times a week, trying to get enough sleep, etc. The weight on the scale was just one component :slight_smile: Now that I am maintaining, I found the scale to be very valuable for staying accountable. In the past, when I would re-gain weight, I would deliberately IGNORE scales and just let it happen. Now, I weigh every Sunday and my plan for the week depends on what the scale says. I never want to have to battle more than 5 lbs again. EVER.

I don’t own a scale, and I think I’ll skip getting one for now, at least until I lose a couple of pants sizes. I know that I tend to live by the number and get really discouraged if I’m not where I think I should be. Right now, I think it would do more harm than good.

I’m on day 3 of keeping track of my food intake on that Calorie Count site. It’s helping out with the night time munchies since I can see what I’ve already eaten and that I don’t have any more calories to spare.

I haven’t started the AM walking yet. My neighborhood is a bit on the ghetto side and I’d prefer not to hoof it alone, so I’m waiting on my sister-in-law to not be sick. Not making excuses, just trying not to get shot. I have been taking the stairs again at work, so it’s a start albeit a small one.

Weightwatchers is a great help. Moderate exercise 2-3 times a week and changing your eating habits will do wonders for you.