- Intro to weight loss
- Step-by-step guide to losing weight
- Why do we recommend such a conservative rate of weight loss?
- What can I do to preserve lean mass during weight loss?
- So lifting can help weight loss?
- OK, but how do I lose weight from my.
- What if I’m already at a low weight?
- What will happen to my boobs?
- Has anyone here had breast augmentation after weight loss?
- What exercise is best for weight loss?
- What might I look like after I lose weight?
- Track food & exercise
- Connect apps & devices
- Weight loss community
- Food Tracking Made Easy
- 3 ways to track:
- Lose Weight Once and For All
- Weight Relative to Limit Edit
- Managing Weight Edit
- Storage, Player Housing and Companions Edit
- Planning, Accumulating and Dropping Edit
- Selling and repairing Edit
- Temporary and Permanent Boosts Edit
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Intro to weight loss
Losing weight in its simplest form comes down to eating at a caloric deficit: in other words, taking in less energy than what you put out.
“Cutting” simply means eating at a deficit to decrease body fat while maintaining muscle mass.
To lose weight, one must eat less than your TDEE (Total Daily Energy Expenditure): we recommend a maximum 20% reduction from your TDEE. Larger deficits can result in faster weight loss but at the expense losing muscle mass as well. While the deficit is the most important factor, protein should be kept relatively high (0.8 – 1g/lb of lean body mass) to help retain muscle and increase satiety. Gaining muscle mass is functionally impossible while eating at a deficit however strength gains are possible with proper programming. It is important to never eat below your BMR (Basal Metabolic Rate): this is the bare number of calories you would need to survive if you just lay in bed doing nothing all day.
In terms of what to eat, click here to read the basics of nutrition and then have a look at diet change options available to you. Remember THE KEY IS THIS: Do not expect perfection from yourself! There are very few people in the world who can change everything overnight and stick with it for life. Most of us need to slowly improve, piece by piece, and give ourselves time to adjust to those changes. Don’t be disheartened if you can’t maintain a “perfect” diet. Just try to make little improvements: THEY ADD UP!
Step-by-step guide to losing weight
1. Track your starting point: Take your weight, measurements (bust, waist, hip), and starting photos (in underwear or tight clothing – front and side).
2. Obtain an estimate of your TDEE by using the calculator in our Nutrition Basics page.
3. Calculate your calorie goal by reducing your TDEE by 10% for steady weight loss or 20% for rapid weight loss. (e.g. if your TDEE is 2000 eat 1800 or 1600 calories per day)
4. Use a food tracking app or website to track your food and drink intake: Make sure to track everything that goes in your mouth, including sauces, oils, butter, drinks, etc. It is also recommended to use a food scale for the first few months. Click here to find an app or website for tracking: Remember to enter custom goals based on Step 2.
5. Regularly track your progress: You can weigh yourself once a day or once a week but also take measurements as the scale is notoriously unreliable. Progress photos can be taken fortnightly or monthly, and longer-term body fat measurements (using DEXA scan, for example) may want to be taken.
6. Stay realistic: Do not expect to see results for the first few weeks – it will take you and your body time to adjust to the food and exercise you are giving it. If you are combining fat loss with lifting, you may also experience a ‘stuffed sausage’ phase in the first month or so. Don’t be scared, it’s just bloating and will go away if you stay consistent. The most you should expect to lose is 1lb of weight per week.
7. Assess and adjust: After 6-8 weeks, assess your progress and adjust accordingly. If you are finding yourself in bad moods or tired all the time, unable to concentrate, or have no energy to work out, then you are eating too little and should increase your calorie intake. If you have seen little to no change in your body composition, you should decrease your calorie intake.
Remember this is all experimentation: There is no way to predict how your body will react, or to get an exact calorie estimate for your weightloss. You try something, assess progress, and then adjust.
Why do we recommend such a conservative rate of weight loss?
For those who do not have substantial weight to lose, aiming for 2+ pounds per week generally requires too large of a deficit and/or eating below your BMR. Without appropriate food intake, there is a higher risk of malnutrition, fat intake that is too low for healthy hormone balance, muscle atrophy, a slowed metabolism, and a desire to binge eat. Reaching your goal weight and keeping it off is much more likely when it’s done via healthy, sustainable habits.
What can I do to preserve lean mass during weight loss?
When we say we want to lose weight, what most of us mean is lose fat. Muscle is more metabolically active (uses more calories) than fat mass and contributes to the aesthetic look most of us are working toward, even if our overall goal is to lose weight. Outside of recomposition, fat loss requires weight loss, but there are strategies to help preserve our lean mass while cutting.
Perform resistance exercise. During a calorie deficit, your body will want to lose muscle along with fat as you drop the pounds. Performing challenging resistance exercise helps to ensure elevated protein synthesis during this deficit. In overly simple terms, it’s a “use it or lose it” scenario.
Eat a high protein diet. Elevated protein synthesis is helped by elevated protein intake. To adequately support muscle repair, maintenance, or even growth during weight loss, eating a higher protein diet is important.
So lifting can help weight loss?
Yes. Lifting weights is exercise and contributes to your TDEE. Developing more muscle or holding onto what you have will mean your body burns more calories while at rest. Though running and cardio exercise will burn more exercise during the workout, lifting will help you burn more calories after the workout, and in your everyday life. For more information, read this article.
OK, but how do I lose weight from my.
Nobody can predict where fat will come off your body, as it is entirely determined by genetics. There is no way to ‘spot-reduce’, or remove fat from a certain part of your body. You simply lose fat overall, and the where it comes off is up to your body. For example, exercising your abs will not make fat come off from your belly.
What if I’m already at a low weight?
If you are at a low weight for your height but still unhappy with how much fat you carry, losing fat will be a matter of changing your body composition. For this we recommend lifting or other progressive resistance exercise. Most users experience positive changes from starting a lifting program if they have not done one before even without changing their food intake. See also: Recomposition and Bulking
What will happen to my boobs?
Breasts are made up mainly of fat and breast tissue. We can’t change the amount of breast tissue we have, but we can change the amount of body fat we carry – just not how and where we gain or lose it. Some women keep most of their boobs when losing fat, some lose all of them. Some get noticeably perkier, some seem to sag a bit. This is individual and there is no way to predict it. You can build your pec muscles through weight lifting, but keep in mind significant muscle size gain will take a long time and many women do not see much in the way of lift, perk, or reduction of loose skin.
Has anyone here had breast augmentation after weight loss?
Yes, one of our regular users has detailed her decision and surgery on her blog.
What exercise is best for weight loss?
“Fork put-downs!” You can lose weight entirely from dietary changes alone: exercise is useful (e.g. improved muscle, bone density, heart health, etc.) but not necessary for weight loss. Since weight loss is, at the simplest level, about calories in vs calories out, it is far easier to improve your diet than to try to ‘work off’ calories. For example, a small chocolate bar is about 200 calories, which is the equivalent of about 30-40 minutes jogging on a treadmill. Far easier to just say no to the chocolate bar and save yourself a lot of time! Related link: What 200 calories looks like
Any form of exercise will increase your TDEE, but the best exercise for your weight loss plan is one that you enjoy enough to do consistently. You do not need to do cardio to lose weight.
What might I look like after I lose weight?
Firstly you can check out our XXFitness Progress Photos compilation. We can also recommend two great websites for photographic inspiration for your weight loss. MyBodyGallery is an open collection of photos of people at different heights and weights. What will I look like? is a website which links to transformation photos and threads on Reddit.
How To Lose Weight Fast Without Diet Pills Or Exercise
I have always been what most would consider a “big girl”. In January 2016, I weighed 222 lbs (around 95 kilograms), which is quite overweight for a woman my height. I wasn’t always this weight though. In my teenage years, I weighed only 140 pounds and I felt much healthier and happier.
I strived desperately over the years to get back to this weight, but with a stressful and busy work life, I struggled to do so. Nothing seemed to work for me. I tried everything from diet pills to exercise machines I saw advertised on TV. I even tried crazy diets like the acai berry diet, and the green tea diet.
They didn’t do anything for me. I was still overweight and considered myself ‘fat’.
That all changed in March 2016 though. I lost a staggering 23 pounds in only 21 days using an extreme diet I found online called The 3 Week Diet. I came across this diet after I read a news article about a famous Victoria Secret model who was using this exact same diet to lose loads of fat in preparation for photo shoots.
If it worked for her I thought, shouldn’t it work for me?
I immediately started searching on Google and managed to find the official 3 Week Diet website. There, I watched a video by a professional nutritionist who revealed step-by-step what was needed to lose weight quickly. I was shocked, because no one had ever told me this information before! I had visited personal trainers, dietitians and doctors, and in all these years, no one had ever told me these dieting secrets!
The next day I began the program. At first I thought it would be really difficult and that I would have to starve myself to see any progress. Boy was I wrong! I pretty much ate whatever I was eating before, but I made sure to eat it at the specific times when my metabolism was burning a thousand times faster than usual.
I also made sure to include the secret fat burning foods listed in The 3 Week Diet with every meal. These things combined made the fat literally melt right off my body! How did I know what times my metabolism was burning fat and what foods to include in my diet? Well, Brian from The 3 Week Diet had laid it all out for me as soon as I joined the website. It couldn’t have been easier!
‘In the early stages of taking pictures, I only took one of myself
– I hated the way I looked’
On the first day alone, I lost 2 lbs (around 1 kilogram). The next day, I lost a massive 3 lbs! By the end of the first week I had lost around 10 lbs (4.5 kilograms)! That was much more than I had anticipated. I thought I would lose around 5 lbs max! But 10 lbs in only 7 days! That was life changing! I continued to follow the diet for the entire course of 21 days, and by the end of the diet I had lost an earth-shattering 30 lbs of 100% pure body fat!
My dreams had come true! I was now closer to my ideal body weight more than ever before! I felt slimmer, sexier, and healthier! My belly fat had shrunk, my butt was firmer, my thighs were tighter, and my cheeks were no longer round and chubby! Some people barely recognized me!
I loved my new body and it was all 100% thanks to The 3 Week Diet. It changed my life!
Me After 12 Weeks!
I am continuing to do The 3 Week Diet and the fat is still dropping off! I’m aiming to get down to 140 lbs and I am probably going to get there in less than a couple of weeks!
This diet has been one of the best experiences of my life. I didn’t have to starve myself, I didn’t have to take any unhealthy diet pills, I didn’t have to work my butt off at the gym, and I didn’t have to eat bland boring food!
The 3 Week Diet is really the only solution out there today if you are looking for a system which shows you how to lose weight fast.
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Weight is a stat that was added in update v0.29 along with strength, athleticism, and sanity. In update v1.0, weight, along with with calories was made exclusive to hard survival mode. It is not in normal mode or hard mode.
Currently the starting weight is 205 pounds, max weight is 305, lowest weight is 155 and you are overweight when your weight is 210 or more. Weight is updated once per day, that time is dependent on when your character started the game. In single player, this is every morning at sunrise. In multiplayer, this will differ for when you originally joined the game. For example, if you joined at night time, your weight will update at that time, every night for the rest of the game.
Weight seems to have no beneficial effects to your character, but it does have negating and limiting effects on other stats. For example, being overweight will impede and in some cases completely halt the progression of other stats like strength, and will greatly affect athleticism. Unlike with strength and athleticism, weight has no obvious influences over the physical playing of the game. Excessive weight can lower the strength stat and higher weight greatly impacts the rate of athleticism gain, and can completely halt its rise.
This can be a very difficult stat to manage, as it fluctuates very gradually, and thus is hard to keep a large amount of control over. With the introduction of calories, it is now more difficult to maintain. Weight will rise if your calorie amount is in the positives, the amount it will raise is dependent on how much extra calories you have. If you are under, then you weight will lower, dependent on how much exercise you’ve done.
To lose weight you have to spend all extra calories until the weight update time (mentioned above) and make sure that the symbol next to your weight amount shows points decreasing. If your caloric intake is less than your spent calories until the next day, you will lose weight. If your caloric intake is more than the calories you spend, you’ll gain weight.
When losing weight, you should not continue to burn calories once all consumed calories are spent because this interrupts strength gain and can also cause strength loss. Swinging your weapon or tool is one of the best ways to burn calories. Keep in mind, if you have burned all consumed calories, this will lower your strength.
Information on how calories influence weight
In the Fallout series, weight is measured based on just weight, there is no official measurement, and the total amount of weight the player character is carrying. Most items have a weight value, the total weight one carries is the total weight value of all items currently being carried, including those equipped. Carrying too much weight can affect a player’s movement speed and movement abilities.
Weight Relative to Limit Edit
The amount of weight the player is carrying compared to the weight limit is shown on the Pip-Boy along the top of the display when on the items screen. The weight values show up as a fraction next to the Wg label, with the current total weight carried versus the weight limit coming after the /.
In Fallout 3 and Fallout: New Vegas, the weight limit will not forcibly stop you carrying more if surpassed, rather it prompts constraints on the player’s movement speed and physical capabilities. Being exactly at the weight limit will not affect player movement; the player is only penalized for going over the limit. The Strength ability increases the players weight limit by 10 weight. per 1 strength gained and decreases by 10 weight. per 1 strength drop.
The Vault Dweller, the Chosen One, the Warrior and their companions however, are unable to carry more than their weight limit, making inventory management an important skill as the game progresses.
Once over the weight limit, the Lone Wanderer and the Courier will be unable use the fast travel feature, however, a perk was introduced in Fallout: New Vegas that allows the Courier to fast travel when over-encumbered. Being over the limit does not affect the players ability to sneak, engage in combat, or any other normal functionality, but does restrict movement speed to a slow walk and removes the player’s ability to jump. In Fallout 4, however, the player can jump while overencumbered without any special perks.
Managing Weight Edit
Most items have a weight value listed in their description.
- In Fallout 3 and Fallout: New Vegas, any item with a weight rating of – – has no weight, and therefore may be carried in any quantity without contributing to the weight limit. For the Vault Dweller, the Chosen One and the Warrior, very few items they encounter will have no carry weight, most items notable for having no carry weight are chems. However, for the Lone Wanderer and the Courier, ammunition (with the exception of the Courier on Hardcore mode), quest items, and chems have no weight rating. An item with a weight value of 0 DOES have weight, it is simply less than a hundredth of a pound. The collective weight of these items will be added to the overall weight currently being carried, a good example is lead, which is often held in large quantities but displays a weight of 0.00.
Because the effects of being over the limit are counterproductive, it is important to remain in control over your inventory. There are some steps the player can take to having a manageable and flexible inventory, they are as follows.
Storage, Player Housing and Companions Edit
For Fallout, Fallout 2 and Fallout Tactics players; deciding to pick a memorable, easy to get to location on the world map is a typical means of storing unused items. Fallout 2 players can also use the Highwayman.
For Fallout 3 and Fallout: New Vegas players, the previous principle still applies, although you must be wary as some locations revert to default condition with certain triggers, storage containers such as a lockers, boxes, or vending machines are very common and available to use for temporary storage until you get a long-term or permanent home.
- For Fallout 3 and Fallout: New Vegas, most containers are world objects, and therefore, cannot be carried; however, despite what it says on the Grab page, enemies (and friends) that you kill in the wasteland are containers with infinite inventory, and can be grabbed. You can utilize this in partial, to bypass the over-encumbrance mechanic. See the Fallout 3 exploits page for more details.
Player Housing Edit
Player housing is any area or location with a usable bed. Most have storage facilities, basic or a variety (although you technically only need one, as they have an infinite capacity, but having a variety allows the player to separate and organize as they see fit). In Fallout 3 and Fallout: New Vegas optional, but permanent player housing is provided. In Fallout 3, My Megaton house and the Tenpenny Tower suite are available to the player as safe storage for items and telling companions to wait. In Fallout: New Vegas, there are 3 available in the Strip’s casinos (Lucky 38 presidential suite, the Tops presidential suite, and the Bon Vivant suite in the Ultra-Luxe). Another can be acquired in Novac. All but the Lucky 38’s housing have specific conditions, but all are optional. The only difference in Fallout: New Vegas is that companions will not wait indefinitely in permanent player housing, but can however be dismissed to the Lucky 38 if the player wishes. In both games there is apt and expandable storage facilities to use and purchase.
Companions are the players’ close followers and defenders and are capable of carrying items the player offloads onto them. Their carry limits vary and they are set to not carry any more than specified. If a companion is killed, the items can be retrieved from their body. If they are dismissed, the player must re-hire them or kill them to reclaim their items. If a companion leaves permanently due to player actions, their inventory is automatically offloaded onto the player. Temporary companions that have been given items will have to be pickpocketed, reverse pickpocketed or killed.
Planning, Accumulating and Dropping Edit
Planning is advisable in certain ventures, for example; entering Zion Canyon to start the Honest Hearts quests in Fallout: New Vegas requires the Courier to enter with 100 weight. or less of items. If you can anticipate what you may, or may not, need for specific ventures, it is advisable you plan accordingly.
On your travels you will encounter a great variety of weapons, consumables, miscellaneous items, clothing and armor and it is important to resist the urge to pick everything up. Consumable items such as food and drink are common across the wasteland, therefore there is only really a need to carry enough to regain health, acquire bonuses or hold back starvation or dehydration in Hardcore mode on Fallout: New Vegas.
Weapons and clothing should be limited to that which the player feels they require or favor as they make up some of the heaviest items in the game. Additionally what appears to be a small weight, such as 0.5 for most explosives, will add up in high quantities. Miscellaneous items are picked up and carried around at the player’s choice, but are often weightless, worthless or easily discarded.
Unique items are one of a kind, therefore if you find them desirable pick them up as you find them or remember where they can be found.
In Hardcore mode on Fallout: New Vegas, ammunition has a weight value, therefore it is important to keep an eye how much of your carry weight it is occupying and keeping it under control by storing it, using it or selling it.
On the Pip-Boy when an item is selected you have the option to drop it, effectively discarding it where you stand, it will be its physical representation on the ground and, in Fallout 3, Fallout: New Vegas and Fallout 4, able to be physically picked up and moved. Items dropped on the ground in the Capital Wasteland have a chance of being picked up by non-player characters while you’re away, and companions dismissed to the Lucky 38 will pick up and occasionally consume food items and equip weapons even if they are stored in containers.
Some items are worth very little yet have a lot of weight, such as fission batteries, or heavily damaged big guns or armor. Unless unique or planned to be repaired, they will provide relief and flexibility if dropped.
Quest items cannot be dropped or sold and can only be removed when it has fulfilled its use in the quest, whatever that may be. Up until Fallout: New Vegas, quest items could have a weight value. In Fallout 4 some quest items have weight again.
If you plan on traveling by foot and not using fast travel, dropping an object and pressing ‘Z’ on PC or clicking right thumbstick/analog stick down on the 360 / PS3 will allow you carry the object without it being in your inventory. While this allows you to move at full speed if you would otherwise be over the weight limit, it is limited to one item at a time and effectively prevents combat unless dropped again, it cannot be fast traveled with or enter buildings when not in your inventory and some items will not travel at the same speed as the player when being carried.
Selling and repairing Edit
By selling undesired items to traders you free up your weight limit and can effectively de-clutter your inventory. Traders will buy any item at a price determined by the player’s barter skill.
Merchants have limited funds to pay for the items you are selling, and some are not available at certain times of the day. Alternatively, using items in your inventory as a means to pay for more expensive items is a practical solution to lowering weight.
The game rewards a high Repair skill. The higher the players repair skill the more useful multiple copies of repairable items are, for example, you may find yourself transitioning from 3 sets of raider painspike armor, worth an average of 20 caps each and weighing a total of 45 lbs., to a single set of painspike worth 100 caps and weighing 15 lbs.
Temporary and Permanent Boosts Edit
Ant nectar, any alcohol, and Buffout all raise your Strength skill for a limited amount of time. You can use these drugs to temporarily increase the amount you can carry and maintain a fast rate of movement and retain the ability to jump. Fortunately, if you are under the effects of these drugs, you can still fast travel even if the effect would have worn off during normal travel of that distance. In that case, the effects will wear off once you reach your destination from fast travel mode.
There are various types of armor that also boost your strength and increase carrying capacity, however the likes of power armor require special training to use.