Today let me tell you about the 3Ws: Water, Walking, and Watching what you eat.
Water: Don't drink your calories. If you tend to drink a lot of sugar sodas, a good step-down is mio or some other flavor additive, but NOT daily sodas, even diet. Just water.
Walking: Any movement, working out, walking, marching in place, so long as you are moving your body.
Watching what you eat: Check out calculator.net/TDEE and enter your details. It will give you a very good measure of how much you should eat. You will have to recalculate as you lose, but using this calorie count is how I've gone from 192 this April, and 185 at the end of June to 169 this morning which is 4lbs off my soft goal (I'm muscular, so my hard goal is 150-155).
This is the way to healthy, sustainable weight loss.
Seeds are VERY calorically dense, so watch out for them. And of course weigh and measure everything.
If you are doing a crash diet,=you are just asking for a yo-yo. That's what people do. They crash diet, or cut out single food groups for no reason, or or or, and then they return to regular patterns or go overboard because they lack.
I love soda. I drink one every week, and sometimes one on the weekends. Just. 1. The rest of the time, it's coffee and water. For coffee, I've left out the pouring of random amounts of creamer and stepped down to 2tsp of sugar. Most of the time, I eat like a trash panda behind a food court dumpster around dinner time, but I track my calories and have around 1500-1600. I also zigzag my calories, which basically means on friday and saturday I track less or don't track but I also don't go overboard. I stick to correct portion sizes.
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