Any tips for a 20+ yr old female on losing weight?

[claire18bear]

I eat a helathy normal diet. There are the occasianl goodies otherwise well balanced. I am staying in the calorie range but not going over 1420 that fitbit reccomends for me. I try to workout 3 times a week on the oliptical. 

[Vanille]

I set up the food plan for 2lbs a week. I've stayed within the recommended range and meet all my goals everyday and lost 3.6 lbs in 8 days. I haven't changed how I eat. I do portion my food now into serving sizes. I think that helps a lot. 

Other than that, my only other advice is to perhaps look into juice fasting. I went on an 18 day juice fast and lost 16 lbs. It's not as dangerous as it sounds. If you haven't heard of it, try watching Fat, Sick, and Nearly Dead. I think he did a 60 day juice fast. 

You basically just drink juiced fresh fruits and vegitables. Mostly vegitables. 

[JenniLacey]

I don't recommend "juice fasting". They can be dangerous and you may be starving yourself of essential nutrients and protein. They are not a long term solution to weight loss. You are likely to put most of what you lost back on because of fluid weight loss during the cleanse which accounts for most of the weight lost. Not to mention, you'll likely feel very deprived after and prone to overeating.

You are on the right track by eating healthy and balanced on an appropriate calorie intake for your weight and activity level. Eat in a way you can manage for life. Learn healthy habits for the longterm. The easy part is losing the weight. The hard part is keeping it off. 90% of people who lose weight, regain all if not more. Eat in a way that you enjoy and don't feel deprived, find exercise and physical activity you *enjoy* doing and do not do any extreme calorie deficits to get the weight off as quickly as possible. You are more likely to keep the weight off with a safe and slower weight loss.

I've lost 60 lbs and have been maintaining a healthy weight and staying active/fit for a year now. I eat food I love to eat, cook all from scratch, enjoy treats in moderation and stay active doing exercise I like. I've learned to replace boredom eating with physical activity. When I get bored and feel like snacking, I move instead; go for a walk, do some cleaning, get outside, do a run, etc. I also make eating positive, fun and fresh by experimenting with new healthy recipes and choosing foods based on how well they will keep me full, how well they will fuel my body, muscles and mind. Limiting foods that will make grumpy, bloated and hungry or may lead to overeating. Just keep working on the unhealthy habits you have and replacing them with more healthy ones. Losing weight and managing a healthy weight is all about learning how to have a good relationship with food and activity. Food is not the enemy and exercise should not be a chore or punishment. I just got my Fitbit a month ago but I wish I had it earlier during my weight loss. It really is a great tool to keep you motivated. It adds more challenge and fun to your workouts/activity because you'll want to beat previous records and compete with your Fitbit friends. Best of luck to you, it sounds like you're on the right track.

[LilBudyWizer]

You need to reconcil against your weight. All FitBit can tell you is what it would be for a typical person of your age, weight, height and gender, but you may not be typical. So you reconcil against your weight to determine what FitBit should tell you for you to actually acheive your goal. An example is FitBit is telling you that you should lose a pound a week, but you're actually losing half a pount a week. So, likely, if FitBit tells you that you should lose 1.5 pounds a week then you'll actually lose 1 pound a week. That may not be enough if your routine actually varies greatly from week to week, but most are creatures of habit. Even if their daily routine varies a good deal what they do on a give day of week tends to be real consistent.

[Vanille]

Re: Juice fasting. I don't recommend it as a long term solution. I once did it for 18 days, but first I recommend you read everything you can get your hands on about it and THEN make a choice as to whether it's right for you. Many folks are going to think it's something like a water fast. It's nothing like that.To new folks, I suggest juice fasting for just one day a week. 

In my experience, my energy sky rocketed, I was able to completely eliminate caffeine, I lost weight (and kept it off!), and my depression lifted. But the best benefit was changing how I thought about food. Once you can't eat solid food you start thinking - wow, I don't want a burger. I want something healthy (because you have felt the benefits of fruits and vegitable juices). And you realize how consumed you were with thoughts of food. You start recognizing when you are hungry and when you just think you are. (BTW, on a juice fast you aren't hungry. If you are, you drink more juice. If you get hungry, you are doing it wrong.)

I don't juice fast more than three days these days. Some day I might do another long one. But now isn't the time for me. 

Anyway, I am not pushing this on you. I just get irritated when folks claim it's dangerous. There's nothing dangerous about juice fasting for a day. You know what's dangerous? Only giving your body fast food and processed junk. 

[ChaelAZ]

Make the best choices for eating right and exercising daily as often as possible.

Do it consistenly each day.

Do it for the rest of your life, and for a healthy life.

Some tips that help me:

Don't have large portions of snacks around. I see all kinds of articles and discussions that say to make sure and have healthy snacks around, but for those of us who tend to just eat what is in front of us, it doesn't work. Example is, I know a handful of nuts is good for you and a healthy snack, so I bought a bag of cashews to have at the office. Problem is, I started having a couple handfuls...then more handfuls...and more, until I was killing my daily caloric intake with too much snakcing again. So only have portioned amounts of snacks avialble.

Premake your meals for the day. Nothing is worse than NOT having something healthy and ready in front of you. Too many times if time gets short or your start thinking about healthy options for eating somewhere, you fail or go for what is quick, easy, and you know is 'filling' - i.e. burger, fries, or other less moderated portions and such.

ALWAYS get your exercise in. Don't even negotiate your way out of doing SOMETHING each day. I make sure I walk at least my two miles every day if I cannot get a full workout in. That keeps the metabolism churning.

Above all, understand that lsoing weight is NOT quick. It took most of us years to get ourselves to the points we are, it isn't going to fix itself in two months. It is called Healthy Living because you do it for the rest of your life. Have patience and proactice consistency.

It will happen.

[Del678]

nutritionist gave me these tips last year, but I personally don't have the scientific background to explain why:

> watch you alcohol intake, not just bec alcohol is sugar but it has negative effects on hormones connected with weight loss.

> eat more protein.

> strength train. You can do this without looking like Madonna or a trainer.

> quality calories over just plain calorie counting

> water

[LCHFmom]

First and foremost  - Look at what you think you may want to change.  Attack that first. 

2)  Look at going to a Dr that specializes in weight loss  OR head to a nutritionist.  If you get the right person working with you - you can target a perfect plan for YOU. 

If that is not an option ...  here would be some of my thoughts : 

1- Water .. 80- ish ounces a day.  If you drink water, you tend to not be as hungry.. 

2- Healthier choices at each meal. 

3- Look at being reasonable with your chosen caloric intake

4- Try to move around more than you do today ( hence the fitbit!) 

5- Add a good multivitamin to your regimine

6- Look to try and have fun with it!  Always great recipes for new and excitingly different foods all over the web. 

Al the best of luck to you!