Can anyone tell some tips to reduce weight?

Hey guys!! Desperately need your advice. I have gained weight all of a sudden and I feel unhappy when I see myself in the mirror. I'm doing exercise and dieting regularly, but there is not much effect. Can anyone tell me some tips to get my weight reduce?

Please post what you eat each day so we can look at it and see what needs to change.

In addition to what the previous poster said, we need more info from you. Info like have you gotten wls?, What surgery did you have & when, did you have surgery? You gained weight all of a sudden, what does that mean? How much did you gain? How much are you looking to lose? How far out from goal are you? Do you track your food? Do you weigh & measure everything you eat. 

More info helps us to help you.

The best way to lose weight?  Eat less.  Exercise is great for your overall health, but it won't make that much of a dent in your weight loss.

Do you track what you're eating using an app like MyFitnessPal?  If not, try it for a week to determine how many calories you're really eating.  Then reduce the amount to lose weight.  

 

I have consulted our family doctor and she asked me to do some checkup to see if it is due to any  hormonal changes. Let you guys know the details after my checkup.

Even if it is due, in part, to hormonal changes, the answer to the question is the same.  The only way to lose weight is -- as it has always been -- to eat fewer calories.  

The best way to do that, though, can vary based on what (and how much) you are eating now.  We cannot make suggestions if we don't know if you have had any WLS and what you are currently eating.

Lora

You have already taken the hardest step by saying enough is enough and now I want to get back on track.  Here are some steps I hope will help you. They helped me...  Also, be sure and join the Back On Track Together group link in my signature area.  

Planning/Preparing

Remember when we were preparing for surgery?  How many meetings, classes and such did we attend?  We were told the more prepared we were the better our chances were for success.  And they were right. Go through the house, car and work place and get rid of trigger foods.  Stock up on foods that will keep you on track. I removed every carb/sugar temptation and replaced it with lots of protein, veggies and fruits.  

Journaling

Get back to journaling.  This will help you identify when you feel like eating, stress factors and any triggers in your life.  Once you identify these factors, this will help you put tools in place to keep you from eating.  It became clear I was not taking time for me anymore. I worked my day job and then spent the rest of my time caring for my husband.  It was easy to reach for fast, prepackaged food.  Since I purged my home I have to eat clean as there are no other options LOL

Use a tool to track you're eating and exercise like Getting Started with Health Tracker

Once I started to track ever bite and drink it became clear why I had gained.

Goals/Rewards

Make a list of goals for yourself.  Make them realistic and small.  Some of mine were move more, purge all junk from my home, eat more protein.

Food

In general, a long term post-weight loss surgery eating plan includes foods that are high in protein, and low in fat

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 calories, and sugar. Important vitamins and minerals are provided as supplements. (if you had a different surgery adjust this to your food plan)

 

Water

Water is our Best Friend. I have to say I never went back to pop or any bad drinks, however I was drinking tea like crazy. What is wrong with drinking tea?  I was either using sugar or 3 equals and 3 sweet n lows per 32 ounce glass.  So I was either pushing to be diabetic or get cancer.  I found once I started carrying a bottle of water around 24/7 (yes had one at my bedside) I lost the cravings for the sugar and I KNOW those artificial sweeteners are not good for me. Look I am old and if you add up all the artificial sweeteners I have consumed I am sure I am at the rat in the lab getting cancer threshold

MOVE!

I can't say enough about how key this was for me. The reason I kept my weight off for almost 10 years was no matter what I kept moving.  If I could not go to the gym I would walk. I loved Zumba, bootcamp workouts, lift weights. When I stopped, the weight came on.  So for me I am starting slow to avoid injury by walking and using some of the workouts on my Demand TV.  Find something you love to do and it won't feel like a pain in the *** to do daily.

Support

If it's an option "run" don't walk to a support group.

Keep me posted on how you are doing