|>> || I have to concur with the 2 dudes above me, especially on counting your calories. |
In September 2017 (29 yo, 5'11", weighing 202) I started counting calories after 5 years of little gains in the gym. It's now May 2018 and I'm at 172, almost at my target weight of 165. I'm happy with the progress I've made, and I'm starting to be proud of my physique after 20 years of being skinny-fat.
It's neither a "secret technique" nor is it the only way to lose and MAINTAIN weight. I don't believe there's a universal way to lose fat and weight because we all have different needs, tolerances, schedules, lives.
However, I have found that for me personally, counting calories is the most efficient, effective and tolerable way to lose and maintain weight.
It wasn't easy, atleast not at first because you suddenly have to put a LOT of thought in what you eat, and weigh everything. It requires you to drastically change your eating habits if you only thought about protein on your lifting days.
There's going to be sacrifices, but I promise you it's all going to be worth it.
Here's some tips:
- Find a good smartphone app (I use one that's like myfitnesspal, except with no ads)
- When calculating your RDI (Recommended Daily Intake), set your activity level to sendentary even if you lift 4 times a week (unless you work in a mine or something). It's better to underestimate your daily calorie burn and overestimate your calorie intake).
- Calculate your protein requirements/recommendations and really try your best to hit that goal every single day. This will not only ensure that you're not lacking protein, but also keep you from just eating trash foods. (I try to consume between 0.8 and 1.0 grams of protein for every pound of body weight)
- Weigh yourself often, preferably in the morning as soon as you get out of bed and preferably after your first shit. Don't panic if you've suddenly gained 4 pounds overnight. Weight fluctuates all throughout the day, throughout the week for multiple reasons. Instead, focus on your average weight for the week, and look for a downward trend. If your weight is trending upward or plateauing, look at your average weekly calorie intake.
- Don't focus too much on losing weight quickly, instead focus on losing weight consistently over a long period of time. If you lose weight quickly, you'll probably gain it back just as quickly. If you lose it slowly but consistently, you'll build habits over time that will allow you to maintain your weight. Weight is like the inverse of your bank account. You get a lot of money in a short amount of time and you'll want to spend it all quickly. But, if you get that same amount of money over a long period of time, you'll save it up and you'll be a lot less likely to waste it on bullshit you don't need because it took a lot of effort over a long period of time to get that money. The same is true for weight.
Good luck. It's not as bad as it sounds.