questionswhat is the healthiest way to lose weight?


Diet and exercise is the best way to go. I've heard not-great things about fasting, but I don't know a ton.

So far, it sounds like you're on the right path. I wouldn't rely on fasting though. Good luck and good job thus far!


From what I've read, if you're not exercising and doing weight bearing activities you are losing muscle as it's easier to break down than fat. If you lift (even bodyweight) you're telling your body that you need to maintain that muscle and it'll look elsewhere (mostly) for the energy breakdown required to keep you going. You tend to lose both muscle and fat on a diet but you also want to maintain as much muscle as possible so your metabolism doesn't crash when your body decides that 1800 calories is all you need to maintain stasis. Remember, stasis is good, gaining fat for the inevitable famine is even better. Or at least that's what your caveman body is saying.

I do some intermittent fasting and carb backloading, I'm quite happy with it and it allows me to maintain my muscle and still drop fat while allowing me access to all the foods that I crave. Like ice cream, or frozen dairy dessert.


At age 28 I was what my doctor described as an "in shape fat guy". My cholesterol was in the good range, my blood pressure was perfect, but I weighted 342 lbs with a 46 inch waist. I could beat my 10 and 7 year old sons in a sprint race and I swam every day 12 months out of the year (I live in Az so I can pull that off). They examined everything from my thyroid to my digestive system but nothing.

I tracked my eating habits and noticed I was eating less than 3000 cals a day, so I was at the end of my rope and looking at an early death. I finally decided to look at my liquid intake, I charted it and I noticed I would have 2 or 3 glasses of wine here, beers on the weekend. I was consuming a lot of alcohol and that stuff just metabolizes into sugar.

So i ditched alcohol, soda and sugar and the weight melted off until I hit about 215 and a size 34 waist. I didn't change a single other thing and have kept it off for 5 years . It can be done, good luck


My company offers phone coaching for this sort of thing - I'd suggest looking into seeing if an organization you're associated with has something like that. It helped me stay on track and gave me someone to ask questions of, instead of a generic blah answer that doesn't address your personal situation.

In general a change in diet and some consistent exercise really helps. It doesn't have to be a ton of exercise, and it sounds like you have the diet part down (just don't skimp on your nutrition, no amount of weight loss makes not getting proper nutrition worthwhile), but I'd suggest making sure you go for a walk or something of the sort once in awhile. The weather here on the east coast has been great in the evenings for a walk, and simple things like that really help.

There's no best way except whatever works for you, but I'd be leery of plans that promise results without exercise or diet change. Just make sure you're still getting your proper nutrition, can't accent that enough


Caloric intake is always the limiting factor. It's much more important than how much you're exercising. You just don't get that "feel good feeling" by eating less, which is why people tend to exercise and then continue to consume way too many calories. I agree that cutting out liquid calories in particular will do wonders. You don't really need to drink anything other than water, anyway.

Also, I just finished up fasting for 30 days and survived just fine. I don't think that I lost a ton of weight, but I didn't have a lot of weight to lose. I also had two pretty substantial meals a day, so that probably made up for all of the not-eating while the sun was out.


Avoid processed foods and things with too many ingredients. Make sure to eat at least 6 small meals a day to keep your metabolism up. Exercise (duh!). Avoid simple starches/sugars. Eat whole grains, fresh (preferably lean) meats, fresh veggies and fruits.

All in all, regardless of which diet you choose, the most important part to remember is that calories IN needs to be less than calories OUT!


Eat more fatty foods and very little carbs. Fatty foods make you feel full while not adding that many calories. Carbs just raise your blood sugar and make you more hungry. I don't know if this aligns with your specific dietary needs though.

My doctor recently told me that you should never lose more than 10% of your weight in a year (which you definitely did). I don't think that advice applies to people diagnosed with diseases. But, either way, it is probably a good idea to pace your weight loss or you are more likely to gain it back


@benyust2: The typical pace for an average person is no more than a 2 pound shift in a week, whether you're losing or gaining.


Thanks for the replies. I live on water now. I used to have diet soda with diner, but I have switched over to flavored seltzer waters. But as I said the alcohol is a killer. Wine is brutal so I try to stick with Tequila, but even that is garbage calories. So yes Ryan, I know exactly where you're coming from. And giving up alcohol is NOT an option. If I couldn't have my tequila on the weekends I would lose my mind.

I picked up a FitBit a few months ago. It's essentially a high tech pedometer. Between that keeping track of my exercise and LoseIt keeping track of my calories I have my hands pretty wrapped around this thing. My biggest concern is when I am not hungry I hate to force myself to eat. People have always suggested a number of small meals a day, but who has time for that? Who has time for that? Some of the new studies suggest the fasting approach IS healthy.

Am I better off just listening to my body and doing what feels right whether it be fasting or eating 6 meals a day?


The best/healthiest way to lose weight safely? Work with your doctor/nutritionist. (More so a nutritionist, most GP docs don't know much about nutrition.)

Intermittent Fasting isn't a bad thing. But you should try to get some protein in daily, even if it's a single serving. If you really aren't hungry, don't force it - but don't go without food for days. On days when you fast, drink more fluids. Take a multivitamin regularly.

My personal opinion advice: Avoid processed foods, starches, and lower your grain intake a bit. When you eat fats, eat real, natural fats - nut/seed oils, real butter, etc. They will help keep you full longer and are better for your body and brain. (My personal dietary preference is low-carb. But not everyone succeeds/feels great on that plan.)

edit- almost forgot. CONGRATS AND GREAT JOB SO FAR!!!


Diet and exercise. Balanced meals and not eating more calories than you burn in a day. There's really a ton of information out there on the topic. The real trick is sticking with it, even when you're not seeing results as quickly as possible.


@coondogg97: I think we're on the same page. I have the Withings Wi-Fi scale and the FitBit, and use LoseIt to track their data and my food intake. I've always been sedentary, and I certainly focus on controlling my intake over trying to exercise, but the FitBit does motivate me to stay active.


Don't go a whole day without eating. When you do that, your body goes into fasting mode and starts storing more of what you eat as fat. Try to just eat small meals throughout the day, so your metabolism isn't thrown out of whack by the sometimes fasting, sometimes eating diet plan you've got going on now.


I'm a big fan of High-Fat/Low-Carb diets - a great resource

Also, check out the documentary Fat Head:

There's plenty of naysayers out there that will absolutely trash HFLC... and many do so without much research. There's also a ton of misinformation. Check it out. If done right, I believe it leads to an overall healthier lifestyle. (Yes you consume a lot of fat... but that doesn't mean you should eat 5 pounds of bacon a week.)

Then after you've lost all the weight you want, shift to a Paleo diet: (You could even just do Paleo instead).

At the very minimum, even if you don't want to do the above: Avoid grains (including whole wheat) and most sugars (fruit is ok... not too much)


I personally feel very strongly that there is no right answer for all people. Sure, one can say fruit & veggies are good and fried foods are bad, but as to whether you should eat X number of times per day to keep up your metabolism? For someone like me, that simply doesn't work. If I start eating, I have a hard time stopping, so eating more than 3 x per day is out. (If I really, really want to snack on occasion, it'll be a fruit, but this is rare.) On the other hand, there are folks who really want to eat 6 x per day, and if it works for them, that's great too. As somone above mentioned, what's more important is the number of calories taken in vs. the number of calories burned. As for not wanting to eat at all...geez, that is a problem! (One I will never--sigh--be ever to fully appreciate, I'm sure.)

vote-for4vote-against might help you. Intermittent fasting (which is what you are doing during those periods of time you're not eating because you're not hungry) won't hurt you. Continue to listen to your body and fuel it with fresh vegetables, meats and fruits. So happy for you that you are feeling and looking better every day!


Trust @captainsuperdawg; he has almost completed a medical degree.


@jsimsace: Yep.

Trust me OP, I'm a nurse(ing student)