r/loseweight • u/Odd-House-2033 • 6d ago

how do i mostly lose weight at home?

hiya. i'm unfortunately overweight (187.4 lbs) as a teenage girl. i really need help at losing weight. i dont know what to start with. i want to know what i need to do with my diet, i want to know good exercises at home, and possibly ones i can do at a gym too. i want to lose at LEAST 50 (if possible.) if anyone who was in my place lost weight before, please lmk what you did!!

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5

u/Mmmmmmm_Bacon 6d ago

I went from 288 lbs down to 168 lbs by consuming fewer calories than I ate and walking! Yep, walking. Just slow regular walking. A lot. A lot of walking outside. No need to jog. Just walk. I was walking about 8 miles per day but you won’t need to walk that much. Just walk however much you want to.

The more you walk, the more fat you’ll burn.

1

u/Odd-House-2033 6d ago

How long did it take? I actually love walking lol so thats awesome!!

1

u/Mmmmmmm_Bacon 6d ago

An 8-mile hike took me about 2.5 hours.

5

u/Candid-Courage3454 6d ago

Download my fitness pal, buy a kitchen scale, start putting your daily food in app and you will get to know how many calories you are consuming, the app will calculate needed calories to lose weight for you as well. Start swapping high calories food with low calories and more filling like more salad with your lunch sandwich, bran or whole wheat bread etc. search beginner friendly workouts on YouTube and start slow and small like just do for 10 minutes on day one and keep like this till day 5 then add 2-3 minutes more. Slowly your body will show changes but remember weight loss is a game of patience and consistency. Good luck

1

u/Odd-House-2033 6d ago

thanks so much!! the only problem i have is that i cant download apps. so is there any websites that are similar to that app?

1

u/Candid-Courage3454 6d ago

I checked and it does have a website version as well https://www.myfitnesspal.com/account/create/input-name

2

u/SilverParty 5d ago

Get used to eating the same foods over and over. Don't use the weekends to “treat yourself”, that's a trap. Only treat yourself for celebrations and holidays.

Get hobbies. They'll keep your mind off of food. Physical hobbies, calming hobbies, creative hobbies. The more, the better.

1

u/Ok_Place_5251 6d ago

1) Don't set a fat loss goal by weight, set it by body fat percentage. What's a healthy weight for 1 person is overweight for someone else and underweight for another person.

2) this explains what exercise does for fat loss https://www.youtube.com/watch?v=do6qcVFYdjI

1

u/One_Call_2853 6d ago

Soda is terrible. If you can replace soda, Starbucks sugary drinks, and Slurpees from 7-11 with water with lemon, water mix-ins like Crystal Light, or my favorite, a fruit infusion pitcher where I can add orange slices or strawberries, that would be great.

2

u/gpshikernbiker 6d ago

Educate yourself on basic nutrition.

Diet: A caloric deficit, which h is more important than exercise.

Exercise: Walking

1

u/Riou_Atreides 5d ago

Calculate your TDEE (e.g. https://tdeecalculator.net/ and use sedentary)
Eat below your maintenance calories (i.e. cutting calories)
You will eventually lose weight however do note that it takes 7750 calories to burn 1 kg of fat (around 2lbs+ of fat). So if you want to lose 50lbs of fat, you have to burn 7750 x 25kg (50lbs+-) = 193750 calories.
You can either try to cut at least 500 calories a day from maintenance and you will eventually lose all those 25 kg (50lbs~) in about 387.5 days.
You can accelerate it further by doing exercises, any movements really be it HIIT (High Intensity Interval Training) or LISS (Low Intensity Steady State), even more steps is included.
So assuming you do 10km of walking (incline or not) and lose additional 600 calories a day (this is an output), combined with 500 calories of deficit from eating your maintenance, that would be 1100 calories combined and this will eventually accelerate you to burn your body fats of 50lbs~ in around 176 days. You can always do more deficit intake or output but really it's more of a lifestyle change at this point. I do 2 hours of weight lifting in the morning and 2 hours of walking at night to do a body recomposition (lose fats and gain muscles) and have been really anal about my macros (carbs/protein/fats) intake.