[Trihexagonal]

Stop eating sugar.

At 6 foot I should weigh 190lbs, is what I weighed in 2021 but was at 245lbs after the Holidays.
I dropped 30lbs over the past couple months and hit 215lbs today.

I will be satisfied at 200 and am comforted in knowing the last 15 come off easier that the first 15.
Then I can have a decent cup of coffee, because it's not worth drinking without sugar.

 

[botmann]

Clean up the diet and portion control. Exercise helps with burning calories, but not having a bunch of empty calories in the first place is better.

 

[blackhawk]

For me it’s always been about total calories. If I burn more than I consume I can lose weight, regardless of what the calories were.

 

[Trihexagonal]

In the past I had good luck with the Paleo Diet, eat like a caveman.
Meat, butter, meat, eggs, meat... My weight went down and my cholesterol went up.
Temporarily, till I modified my diet. No Stantin drugs for me, thank you, Doctor.

 

[SilverEars]

you eat... very little

 

[betula]

Eat less, eat well, stop drinking alcohol and exercise.

I lost 10kg (22lb) in 4-5 months by completely cutting out sugar, alcohol and decreasing carbs by 80%. Plus, I started to run 32km (20 miles) per week.
Once I reached my weight-loss goal, I eased up on my diet eating more carbs and occasionally having some desserts or even a beer. I still do my runs.

Stop watching all the weight-loss health-gurus on YouTube, diet is simple math: your calorie intake must be less than what your body burns. On an average day (without heavy exercise) the average body needs 2000 calories. I did not use a calorie counting app, but roughly calculated in my head not to exceed 1500 calories for those weight-loss months.

 

[Trihexagonal]

Eat less, eat well, stop drinking alcohol and exercise.

It's been 28 years this month since I quit drinking.

 

[jikson26]

Like many said losing weight is a matter of having a daily calorie deficit, but staying healthy is a different matter. Get an active dog! They'll make you walk and change your lifestyle. Eat less fat, sugar, carbs, sodium. Snack on veggies and fruits. In 2017, I lost 60lbs in one year eating a clean diet and bicycling.

 

[HBIII]

Exercising where I am at was kind of a pain because it is -20F in the winter and 120F in the summer, so no great time to do anything outside expect for a few months a year. So what I did was get a rowing machine and it has been awesome. I just unfold it, get on, and row for 30min a day. Don’t need to prep or put on special clothes or shoes or go anywhere, etc. super easy. Works your whole body and and very low impact. In one year I’ve rowed 1.75 million meters, burned over 100k calories, and lost 25 lbs. without changing my diet or anything else. So exercise really does work lol. Now I guess I just have to keep at for the rest of my life :-/.

 

[michael2v]

Take that set of Audeze off your head, that'll work

Finally, a head-fi worthy answer!

 

[tdadawa]

Eat only enough to stay alive.

 

[bagwell359]

Lots of water, some skim milk - nothing else (really) but per Dr. Order I have a Vitamin Water when I get up (gout). In Summer I usually drink 140 oz of fluids/day not including food. Winter more like 115 oz.

Do away with bread/pasta/chips/Cheetos/potatoes/fries - instead whole grains, Ezekiel bread,
Eat when hungry - not by clock, stop eating before you are sated, drink water before meals

Typical day: (I'm 67 yrs old, 6' 8", ideal weight 240 - due to injuries/prescription drugs got up to 329 lbs 2/22 and got to 294 by 6/15/22, fell off the wagon and got back to 316 in 12/23, now at 282. Late summer hope to be down to 260-65. I can't run, but walk briskly on uneven terrain, do yoga, light weights, gardening, mowing lawn, etc.

breakfast: Alternate two

* Day 1: One slice Ezekiel bread (Flax) toasted with a light smear of avocado oil based mayo/bit of Gochujang, 1/2 an avocado, 3 cherry tomatoes sliced, light dusting of everything spice. 16 oz coffee (brewed medium/dark) with frothed skim.

* Day 2: Whole grain cereal, oat milk, blueberries/raspberries - about 10 ounces volume, 12-16 oz H2O - 16 oz brewed coffee w/ frothed skim.

lunch: mixed salad: greens full palm size, 4 baby carrots, mini cucumber or 1/2 stalk celery, 3 tablespoons of black or garbanzo beans (wet), 3 tablespoons of hummus or 1/2 of a chicken thigh (grilled low heat 9 min per side - cook up about 6-8 and freeze them in individual wrapping for later use)

snack? If having done more exercise than usual - 2 freshly shelled walnuts & about 10 blueberries

Dinner: protein: 4-5 oz of these: grilled fish/chicken/turkey burgers/tofu (never use processed meats - keep red meat like beef/lamb/pork to 2-3 times/month max). Veggies - usually two - tonight it was grilled zucchini, 1 corn on the cob - 4 min boiled; yesterday fiddleheads, grilled red peppers and onions; and some sort of grain - barley, quinoa, etc. no heavy starches.

In order to stay sane, about twice a month I'll make a lasagna, or Ossobuco - have eggs (ok), and bacon (at least microwaved) with grilled shallots and a slice of Ezekiel for breakfast. If I didn't have to worry about weight I'd eat a pile of starch every day.... bagles, french bread, Fried potatoes, mashed potatoes (with sour cream and 1/2 and 1/2)... so I know your pain.....