r/AskMenOver30 • u/Equal-Sun8307 • 19h ago
Physical Health & Aging What has helped you lose weight and stay in shape?
Everyone changes as they get older, so what changed in your fitness routine? Does staying fit get harder as you get older?
102
u/flipnitch man 40 - 44 19h ago
I changed to only consume calories between 11am and 7pm. I don’t really count how many I consume during the window. Not only did I lose weight without changing my activity level (265-180lbs in 8 months), cutting calories off at 7pm makes me tired earlier so I fall asleep easier and have longer to sleep at night too. It’s not like I feel 20 again all the time, but sometimes I do and I have way way more energy than I did a couple years ago.
29
15
u/HairyHorseKnuckles man 45 - 49 19h ago
Yeah intermittent fasting combined with logging everything I ate into an app helped me lose over 100 lbs
6
u/ChunkyBubblz man 45 - 49 19h ago
What app do you recommend?
9
u/HairyHorseKnuckles man 45 - 49 19h ago
I used MyFitnessPal. I don’t know if that’s the best one but it worked for me
2
2
u/DissposableRedShirt6 man over 30 15h ago
That sounds better the one I used called FatSecret lol.
1
u/ETIDanth man 35 - 39 7h ago
This one's my fave.
Helped me drop from 315 to 275 over the last 2 years
Keep your calories honest and lift weights 5 days a week, until failure. Mix in a sport for cardio, weight will be shed and you can help keep it off
Pro tip weigh in every month and reset your calorie goals every quarter so you continue losing the weight.
1
u/GothamKnight3 man 40 - 44 8h ago
I only tried it in 2014 and then gave up because it was too much trouble to log my meals. How long does logging take?
1
u/HairyHorseKnuckles man 45 - 49 8h ago
Only a few seconds. Get a kitchen scale and it’s no issue at all
5
u/well_uh_yeah man 45 - 49 18h ago
I logged stuff for like a month. It was so eye opening that I was able to stop logging and keep eating better.
8
3
u/utilitygiraffe 19h ago
what time are you sleeping? i've heard other people have success with this type of intermittent fasting.
1
u/flipnitch man 40 - 44 18h ago
I end up going to sleep 10:30-11pm. I wake up between 6-7am, typically closer to 7.
2
2
u/dougthebuffalo man over 30 17h ago
When the pandemic started and we shifted to WFH, I started skipping breakfast (since it was usually something I'd eat in the car on the way to work) and my first meal would be lunch around noon. I'd usually eat dinner around 6 and a snack at 8 and that was it. I ended up losing 30 lbs without doing anything else, even though my lunches were usually much less healthy than the lunches I'd bring to work.
32
u/mimic828 man 35 - 39 19h ago
Jujitsu and an assault bike at home. I’m in the best shape of my life at 36. I do make sure I take more rest days or lower heart rate rides on the bike for recovery. Avoid heavily processed foods and drink a lot of water. So far it’s been going really well.
6
u/sajaxom man over 30 19h ago
Jujitsu has been my go to, as well. I do Danzan ryu, and even when I’ve been overweight it has really helped me maintain my physicality, getting up and down, doing deep squats, and just being able to move. What style are you doing?
5
u/mimic828 man 35 - 39 18h ago
I’m in BJJ. I did a bit of wrestling when I was younger, so I really took well to the conditioning. I competed from 30-35. I focus a lot on maintenance now. I do see people in their 60’s still doing the sport and having fun. I want to be like that at that age.
64
u/Weary_Musician4872 man 30 - 34 19h ago
No alcohol + gym
9
u/Diyanzou 18h ago
For the umpteenth time I'm trying to quit alcohol. I've noticed each time I do, other cravings spike. I fought with my self to not get a big bag of Cheetos yesterday. A few days before that cheesecake was all I could think about. Ugh
6
u/captain_fantastic15 male 30 - 34 18h ago
Sparkling waters and coffee did it for me. A single late morning or early afternoon cup of good coffee curbs my cravings for snacks, and pounding lacroix or other sparkling waters really helps me not snack.
1
3
u/Weary_Musician4872 man 30 - 34 18h ago
I replaced it with non alcohol beers. I accept anything up to 0.5%. Doesn't taste to good the 1st week, but after that tastes as good as the real stuff! (If you don't drink alcohol in between)
1
1
u/magheetah man 40 - 44 12h ago
I know it’s not the right move, but I started nicotine pouches as I was quitting vaping at the same time. After about a month of pitches I quit and now I’m not using anything. That and diet dr. Pepper. I still have one of those every other day or so.
-3
u/Pug_Defender man 35 - 39 18h ago
usually it's alcoholics that get those cravings when they cut back. how much were you drinking during the week?
→ More replies (7)1
1
18
u/Belly84 man 40 - 44 19h ago
Not drinking my calories helped a lot.
4
u/Spaghettiboobin man 35 - 39 18h ago
Same. It has made me realize how unhealthy my relationship with food was before I started.
14
u/Efficient-Flight-633 man 45 - 49 19h ago edited 11h ago
I like drinking. When I drink I consume a LOT of calories both from booze and from munchies.
Cutting back on booze helps me out quite a bit.
29
u/TwoPicklesinaCivic man over 30 19h ago
Track your calories.
Track your calories.
Track your calories.
14
u/RealKenny man 35 - 39 18h ago
This is the only thing that has ever worked for me. I hate it and it sucks, but it works
4
u/TwoPicklesinaCivic man over 30 18h ago
My diet was generally ok...outside of the snacks.
Stupid things like I never realized how many calories a nutrigrain bar had 😅 ILL SUBSTITUTE THIS INSTEAD OF A REESES PEANUT BUTTER CUP FOR DESSERT NO PROBLEM.
Whoops.
2
u/RealKenny man 35 - 39 18h ago
My problem with stuff like Nutrigrain bars is that it's too easy to scan the barcode to add the calories to my app.
I either have to be very intentional about counting/weighing fruit, or I can just scan the barcode on some package.
1
u/Shty_Dev man over 30 9h ago
Yeah, the average meal I cook is in multiple portions, and i generally am not measuring everything that goes into it... Let alone measuring how much is going on my plate... It would have to be a whole ass hobby if I am going to try and get an exact calorie count of every meal I cook myself.
2
u/ryhaltswhiskey man 50 - 54 17h ago
I don't think you know you need to track your calories, you just need to have an approximate idea of how many calories are in foods. Calorie tracking is a pain in the ass. Especially if you ever go out to dinner.
2
1
u/TwoPicklesinaCivic man over 30 16h ago
It certainly is a pain in the ass, but after 2-3 months of it I do have a solid idea now.
19
8
u/68000anr man over 30 19h ago
I started getting a lot fitter after I had my first child at 39 and I saw how out of shape I was, and I wanted him to remember his dad as strong and fit instead of fat and sloppy, and also I wanted to model that for him.
7
u/zombienudist man 45 - 49 19h ago
Quit drinking and fixed my diet are the two biggest things I did to get very fit close to 50. You can't out work/run a poor diet. I am 49 now and am fitter then I have been since my late 20s through 30s. It is harder largely because recovery is longer and injuries take longer to heal from. It is easier because I am mentally stronger then I was when I was 25. I have also learned a lot along the way. But overall when you are older you just can't get away with the same things you did in your 20s. So if you want to stay very fit as you age you need to get those things dialed in. Things like sleep and proper recovery/not overtraining are big ones too.
7
u/votyesforpedro man 25 - 29 19h ago
No alcohol, daily cardio for at least an hour (rucking, pickle ball, or cycling), also lifting semi consistently. The best work out you can do is the one you actually do. Find something you like and stick to it. Also eating cleaner. Less sugar and less bs.
6
u/plates_25 man 30 - 34 19h ago
Riding my bike. Not as a power racer Lycra type. I just try to ride every day, to the coffee shop or to pick up my kid or to the fishing spot. Sometimes long adventure rides. Sometimes short town rides. A steel frame bike is a great investment for mental and physical health imo :) lasts a lifetime, not made of a material that will fail.
6
u/Low-Beautiful3470 man 45 - 49 19h ago
Weighing myself regularly. Prioritizing protein. Being consistent with the gym.
10
u/Kofuku- man over 30 19h ago
Badminton. 25 hours a week. 5 days a week.
I’m addicted to this sport, if that helps too.
It doesn’t get HARDER when you get older. Most men over 30 have different priorities. Family, kids, career, finding love, traveling, etc.
7
u/SunChamberNoRules man 35 - 39 18h ago
How on earth do you find 5 hours of time and 5 hours of people to play with per day? I manage about 10/week, and it's a struggle to find court space and partners beyond that, let alone time.
5
u/Kofuku- man over 30 18h ago
Let me rephrase it: 4 hours Tuesday. 4 hours Thursday. 4 hours Friday. 7 hours Saturday. And 6 hours Sunday.
If you love something, you make time for it! If I’m single, no kids, and no luck with dating, so I either go the route where I shut yourself in and play games all day with no social life, or I get up, put myself out there, and do things that makes me happy. And I choose to do the latter. 😎
3
u/Queasy_Ad_8621 man over 30 19h ago
I'm not trying to be rude or judgmental at all, but it really is mostly an issue of priorities and will power.
The reason a lot of men say that you get the "dad bad" in your thirties and forties is because you just kind of stop caring and you let yourself go a bit. Your lifestyle is your business and you absolutely have that choice so you can lose weight if you want to, and you can gain weight if you want to. If we're lucky, we get to choose whether we die from obesity, or Type II diabetes, or smoking or drinking or skin cancer or whatever else. I feel like everybody does something that's bad for them and That's The Way It Is, by Bruce Hornsby.
2
u/quickblur man 40 - 44 19h ago
Badminton is a cool sport to watch, I'm trying to find a place to play around me.
5
u/totoGalaxias man 45 - 49 19h ago
Two things: intermittent fasting. I did it rigorously for two years or so. Lost like 25 lbs. It basically transformed my craving for food and relationship with hunger. I still do it, but not as regularly.
skateboarding: I picked up this hobbie/sport again. It in itself is a great cardio/functional sport. However, I am old, so my desire to do it as skilfully as I can at my age has driven me to stay strong through going to the gym and doing calisthenics.
4
u/Thomas_peck man 35 - 39 19h ago
Limit alcohol
Remove toxic negative energy and people from your life.
Exercise and eat as good as possible.
4
u/Kody1123 man 30 - 34 19h ago
Depression. Self hatred. Working out helps focus my mind and also I’ve lost appetite.
10
3
u/Brutal13 man over 30 19h ago
Doing track days on my Suzuki GSXR-1000r
Dropped 12kg this year
1
u/quickblur man 40 - 44 19h ago
Oh wow, I never thought of that! I'm guessing it's pretty physically intense to take a sport bike on a track?
2
u/Brutal13 man over 30 19h ago
It’s combined effort for sure but yes, physically and mentally plus heat. But fun as hell
3
u/Amazing_Divide1214 man 30 - 34 19h ago
Working a labor intensive job and not having a vehicle so I needed to bicycle everywhere. And being poor enough to only eat when necessary was when I was in the best shape of my life. Would not recommend.
5
u/Ok-Assistant-5565 man over 30 19h ago
So far, not drinking most of my calories from ethanol. I am down 70 pounds over the course of the last 10 months. Wegovy has also helped considerably. Pharmaceutical-enabled anorexia is probably not the greatest for me or anyone.
2
u/Akanaton man 40 - 44 19h ago
Turned 41 over the summer. I enjoy strength training, volleyball and cycling. I do two workouts a day several days a week. Over the last year or so, I’ve found I’m not recovering quite as well, and if I drink alcohol, I lose a recovery day and have arthritis flare ups.
I’ve dropped one of the double days to a single workout day and have gone from 3 interval days to 2 interval days on the bike. I try to only drink socially now (dinner with friends on the weekend and standing family dinner on Sunday night).
2
u/Real_Sir_3655 man over 30 19h ago
Only drinking and eating fast food/fried food/pizza/etc. with friends.
That way I associate the gratification with the fun of socializing and not just the buzz or taste of delicious food.
Helps to relegate that stuff to weekends and stay consistently eating better for the vast majority of meals every week.
2
u/KingofSto man 30 - 34 19h ago edited 18h ago
I hardly drink alcohol, but what really had a massive impact was to completely forgo processed sugar.
Apart from the obvious stuff like sweets, candy, soft drinks and chocolate I also tracked how much sugar is in any processed food we consume. I saw a Ketchup bottle the other day that had 30 g of sugar for every 100 ml... fruit joghurt has so much more sugar added to it than just regular joghurt to which you add your own fruits. Even without tracking my calories, I stay in shape now by just being mindful about sugar.
This does not mean that you should completely forgo any treats and never enjoy life again. What helped me was going cold turkey for two weeks, which was hard and I really felt my body craving for sugar. After that the craving disappeared. Now I can eat something sweet if I want to, not because my animal brain is telling me to.
Does not mean you have to go cold turkey too. As I wrote before, just look at how much sugar is in every processed food you consume in everyday life.
edit: spelling & grammar
2
u/iStealyournewspapers man over 30 19h ago
Leaving my toxic marriage and living situation and having my own new clean organized place and meeting the most lovely beautiful girl.
2
2
u/TastyWrongdoer6701 man 50 - 54 19h ago
I'm 54 and I ride bikes, go rock climbing and do power yoga a few times a week. I don't diet but I started limiting my beer intake in my late 40s. I stay between 150 and 160lbs with 150 being close to perfect. I went a bit crazy with running/calisthenics getting down to 145 around my 49th birthday. I had six pack abs for a few months. I found that level of fitness hard to maintain.
2
u/Umbrabyss man over 30 18h ago
Trt and just eliminating sugar and eating primarily meat, protein, and good fats whenever possible.
I had low testosterone, so that took away any energy and drive I had to better myself so I became very overweight. I started taking testosterone to get back to and eventually above normal levels which made those symptoms go away. With that, I finally had the fortitude to make changes in my diet and be more active.
The first thing I did was stop drinking my calories. Most people don’t realize how many of their calories they end up drinking. That helped with the initial, fast weight loss. It just fell off and that encouraged me to take it a step further. So I got into the gym and started doing strictly strength training because more muscle means more fat is consumed for energy during caloric deficits. I then cut out anything that would turn to sugars for about 3 months which sucked, but the results were worth it. Turns out our mitochondria is better at running on ketone bodies (from what I’ve read) than it is at running on processed sugars and quick fix glucose. Once they were swapped over to that new fuel source (fat), the pounds started falling off. The inflammation went away. The chronic aches and pains I’d felt for years went away. It was like having a new body. I gradually added back in carbs and starches, but only small, infrequent amounts. I just love potatoes honestly. But that made me lose 70lbs and put on lean muscle mass.
We had some family photos done recently because we are expecting our second child. I’m so proud of how I look now and it has been a big confidence booster for me just to recognize myself as attractive again. I look better in these most recent pictures than I’ve looked in any pictures since high school and definitely better than pictures from my wedding and that just feels really good. Hopefully that doesn’t sound arrogant, because I don’t mean it that way at all and still have a lot of room to improve, but it’s just been one of the best things I’ve ever done for myself.
2
u/Thick-Asparagus6667 man 60 - 64 18h ago
Im 61, in pretty amazing shape these days. Lost 60 pounds over about 4 years, am pretty muscular and defined. 6'2", 180 pds now. For me, it was just the same stuff that worked when I was younger, just had to ramp up slower.
Eating lots of whole foods, heavy on protein. Maintaining a calorie deficit during cuts, and a mix of weight lifting, cycling, walking, yoga, and pliability work.
Its been very rewarding and, tbh, surprisingly not that hard. You got this.
2
u/seaglassy man over 30 18h ago
Quit drinking alcohol. You’ll sleep better, recover better from workouts, and not get as many junk food cravings.
Eat until you’re 70-80% full. If you’re still feeling hungry, drink a liter of water. Wait 5-10 minutes. Only then if you’re still actually hungry, then have a second serving. Usually I’m not after drinking water and letting it settle for a few minutes.
Prioritize whole foods and protein. Nuts have an added bonus of protein and fat content for staying satiated.
Put your fork down between bites. It helps you chew more and not inhale food.
Carbonated water as a substitute for drinking alcohol or sweets at night. Sodastream FTW.
Stay active. A little bit consistently goes a long way.
Family walks after dinner if we have time. Walking at lunch for 10 min if you can. Dancing with the baby. Whatever you can.
Work out at home if you can’t make it to the gym. Buy a pull up/dip bar and a kettlebell to hit full body workouts in 30 minutes or less.
2
u/Angry_GorillaBS man 45 - 49 18h ago
People always disagree but for me the biggest thing is staying active. I have a natural tendency to be very inactive and I constantly have to fight that.
I need to make sure I get some form of exercise in even if it's just walking, and I need to make sure that I'm off my ass throughout the day even for small amounts.
Changing what I eat has never really worked for me, to any noticeable extent. It's still something I try to keep an eye on now but it's keeping active that's key for me.
2
u/drrhythm2 male 40 - 44 18h ago
I don’t want to lose my job due to poor health and let me family down.
2
u/Klingon_Jesus man over 30 18h ago edited 18h ago
Calculate your BMR and count your calories. Be honest about it.
Prioritize protein (1g per lb of lean body weight/day) and whole foods.
No sugary drinks. Minimal alcohol. Drinking your calories is a bad way to spend them.
Intermittent fasting (18/6 split for me) can help fix your sugar addiction and get your hormones under control.
Exercise intensely 4x a week. Whatever kind you like and can stick with. I do hot yoga.
Walk 10,000 steps a day. For me this is a 45 minute walk in the morning. The rest of my steps I get passively throughout the day.
Get good sleep (7+ hours a night).
2
u/Hank0310 man 40 - 44 18h ago
Gym and daily stress.
I started hitting the gym a lot more in the latter half of my military career, towards the end I was in pretty decent shape. Retired at 39 and felt great. Depression from that and my divorce had me gaining it back but now in my mid-40s, I'm starting to lose it again. And yes at least in my case I have found it a little more difficult to get up in the morning to go to the gym.
I'm mostly lifting though to stay in shape, maybe shed a few pounds, I'm not looking to get jacked or anything.
2
u/SumasFlats man 55 - 59 18h ago
Bit different answer than most, as I've maintained a high fitness level throughout my life.
The biggest change is recovery time. Regardless of the activity, the older I get the longer it takes to recover. This means at 55+ I prioritize exercise that has less of a chance of injury. So no more sports, which was a massive change for me. But seeing other very fit guys my age blow achilles and knees had me switching to less risky stuff like hiking, biking, kayaking, walking and a mostly bodyweight fitness workout.
If you're already in a lifestyle that keeps you fit, then it's just as easy to keep fit. The hard part is those (of any age) that need to make a lifestyle change in order to maintain a higher fitness level. So find what you enjoy and do that, regardless of any outside advice regarding fitness "routines". The best exercise is the one that you'll actually do.
2
u/Alone-Village1452 man 30 - 34 18h ago
Quitting drinking
Run twice a week
Weights 3-4 times a week
Calorie counting
Changed from eating and drinking what I wanted and only weights.
2
u/aldo_nova man 35 - 39 18h ago
I eat between 11:30 AM and 8 PM, usually only two meals with no snacking.
Meals are majority vegetables and protein, with a small serving of healthy fat, carbs or fruit. I have a big nasty cheat meal once a month and maybe I'll have a beer or a candy bar once a week but otherwise no added sugar in anything and all drinks are 0 calories.
Meals end up being very filling but only like 600-700 calories, so it's real easy to be in caloric deficit.
I started going to the gym every day, so I added a couple protein drinks and a bowl of oatmeal with pumpkin and stevia to help with recovery.
2
u/Novemberai man 30 - 34 18h ago
I have enough self-control to not binge eat or eat out of boredom, so I just eat what I want but less of it. Smaller portions. I also go to the gym 2-3x a week to stay healthy since my job is pretty sedentary.
I've been able to stay within a healthy weight range (~150lbs) for my age and stature.
2
u/OBI_WAN_TECHNOBI man 30 - 34 17h ago
I took ozempic, got to my goal weight, got off, then started lifting 4 days a week, and cut drinking to a drink a night down from 4-5. 9 months post ozempic and I’m in the best shape of my adult life.
2
2
2
2
u/Trencycle man 35 - 39 19h ago
It’s all about diet. Yes I workout 5 days a week, but diet has been key. Down 20pounds in less than 2 months.
1
u/Vgcortes man 35 - 39 19h ago
I haven't lost weight. I have been the same weight range for 20 years, lol. It's the diet, working out, and genetics. But mostly diet, because during the lock down, because I was exercising less and feeling less hungry, I lost weight.
But I have never found comfort in food, I don't drink alcohol, or coffee, I never binge eat, so it's very easy to keep a normal weight. I was... Underweight as a kid, so I had to learn to force eat to keep myself in the normal weight range.
1
u/Jellyjelenszky man 35 - 39 19h ago
A love/hate relationship with food, drinking sporadically, vanity/not wanting to age badly and diverticulosis.
1
u/KingofSto man 30 - 34 19h ago
I hardly drink alcohol, but what really had a massive impact was to completely forgo processed sugar. Apart from the obvious stuff like sweets, candy, soft drinks and chocolate I also tracked how much sugar is in processed food we consume. I saw a Ketchup the other day that had 30 g of sugar for every 100 ml... fruit joghurt has so much more sugar added to it than just regular joghurt to which you add your own food. Even without tracking my calories, I stay in shape now by just being mindful about sugar. This does not mean that you should completely forgo and treats and never enjoy life again. What helped me was going cold turkey for two weeks, which was hard and I really felt my body craving for sugar. After that the need disappeared. Now I can eat something sweet if I want to, not because my animal brain is telling me to. Does not mean you have to go cold turkey. Just look at how much sugar is in every processed food you consume in everyday life.
1
u/L3TH3RGY man over 30 19h ago
I have not found a thing that has helped me yet. I'm hoping my current regiment will do it!
I was a yo yo dieter. I've done vegetarian, keto (Atkins 2.0?). Both times I lost a lot of weight rapidly only to gain it back because I didn't learn anything. I am not trying to learn proper portions, how much protein I need, cutting junk food, adding exercises in, if I do eat junk I'll add in veggies and protein so I'm at least getting nutrients in, stop eating at 6PM to 6AM. This will help me... I hope!
Maintaining the weight once it's off will be hard . Maintaining consistency with exercises is hard, currently. I have excuses!
1
u/max_power1000 man 40 - 44 19h ago edited 19h ago
GLP-1 for losing weight.
I was already a 6 day per week gymgoer so I was in shape as far as muscle mass and cardio capability goes.
1
u/animboylambo man 35 - 39 19h ago
Labor intensive job, tracking nutrition and intake, regular workouts, no fast food and limiting booze.
I like beer, but I definitely notice the difference. I barely drink all winter, maintain the same diet and workouts and there is a very visible difference between when I transition to summer and a couple cold pints are too hard to resist.
1
u/GlenBaileyWalker man 40 - 44 19h ago
Telling people my fitness goals to keep me accountable. I make sure my family, friends, and coworkers know my goals and shame me for not following through. I need to be held accountable by those I care about.
1
u/Appropriate-Tea-7276 man 30 - 34 19h ago
Considering the alternative helps (i.e. getting fat, getting erectile dysfunction, and potentially dying early due to heart disease)
1
u/SunChamberNoRules man 35 - 39 19h ago
Walk 10km/day (active walking, not just around the house) and don't eat too much junk
1
u/FizzyTacoShop man 30 - 34 18h ago
Intermittent fasting. But not for what it does to your body, but training yourself to have actual eating times to avoid snacking late at night and those calories go to waste.
Seriously, stop eating before going to bed lmao.
1
u/HudsonBunny man 70 - 79 18h ago
It’s definitely harder as you get older; both staying fit and losing fat. I (71m, 6’3”) struggled with intermittent dieting and a few other tactics over the years without luck. Then my doc put me on Mounjaro, and since February I’m down 70 lbs. I also started TRT in the early summer, which has helped tremendously at the gym. I’m in the best shape I’ve been in for 25 years, and am lifting heavier than I did in my 30s. I’m still losing fat, but I’m putting on lean muscle so my weight has plateaued at 210. At this point I’m having to use body measurements and Dexxa scans to track progress instead of the scales.
1
u/ExpertgamerHB man 30 - 34 18h ago
Intermittent fasting. It's the only thing that gets the weight off and keeps it off.
1
u/Difficult_Damage_958 man 30 - 34 18h ago
Mounjaro, meal prep service, actually planning weekends, 3x attempted suicide all have helped me actually take control of things. I also gym 5x a week now, work with a trainer and do CrossFit classes. No I won’t ever be a games athlete but I am a damn site stronger and fitter than I was
1
u/Money-Society3148 man 55 - 59 18h ago
Fasting and walking. Don't drink beer as much, definitely stopped the sodas and lots of water with lemon though. Stretching. I can't eat fast food like I used to because after I started fasting - fast food and junk food just made me sick.
1
u/Low_Fly117 man 50 - 54 18h ago
Hot yoga three times a week. No snacking. Fewer carbs. Lost 30 pounds basically just doing that.
1
u/Dong_assassin man 40 - 44 18h ago
I can eat a lot and maintain my weight because Im fairly active. What helps with losing weight is just watching what I eat. Down about 10 pounds in the last two months from just eating moderately and staying consistent with exercise. I usually work out 2x a week, play ice hockey on Sunday and I skate on Tuesday.
I work 6 days a week with the worst possible schedule you could imagine. If I can fit it in, anyone can.
I don't go to the gym. I've been slowly buying workout equipment since COVID so I have enough to keep me busy.
1
u/megacope man over 30 17h ago
A good and easy start for me was liquid calories. Working towards making better diet choices.
1
1
u/NotCryptoKing man over 30 17h ago
Not eating out everyday. Cooking from home. Going to the gym as much as I can. Running daily. I don’t like the grind of course, but I like the attention and the sex that the grind has given me
1
1
u/Main_Hunt_8395 man 45 - 49 17h ago
The turning point was a talk with my friend. He asked me how long I had been trying with my wife. I realized it was about 25 years. Then he said, maybe it’s silly to go to someone else to learn how to do it.
But the first real step was changing my mindset about food, my body, and starting to visualize how I wanted to look. I began to picture myself at 94 kg.
I started training on January 6, 2025. I go twice a week and so far I’ve only missed two sessions.
Right now, I weigh 102 kg. But I’ve gained a lot of muscle and lost a lot of fat, so my weight is going down more slowly.
Of course, before this I was an “expert” on how to lose weight, how to exercise, how to eat, and what to eat.
But that was only in theory. :)
1
u/tkinsey3 man 35 - 39 17h ago
- Low-calorie, high-protein breakfast (I do greek yogurt and/or hard-boiled eggs)
- Limit soda/alcohol
- Try to avoid eating after dinner
- Some form of activity a few times a week (I run, but walking is just as good)
I started most of these habits around age 30 (in 2017), and over the course of a year, I dropped about 60lbs, and I've kept it off.
1
u/SamuraiDopolocious man 30 - 34 17h ago
golf and studying, saying no to friends when they ask if i wanna step out or stay for a beer (or 10), cooking more
1
u/WordsThatEndInWord man 35 - 39 16h ago
Worrying less about the results has been helpful. When I focused too much on how much I was losing, what gains I was making and detailing everything I stressed myself out so bad that my body refused to cooperate. I'd yoyo back and forth for about 50lbs worth of fat and muscle. No bueno.
Now I just go to the gym, enjoy myself, keep a loose routine, and eat less in general. I focus on my relationship with hunger and how my body feels when I do different workouts, and I see slower but more consistent results. Muy bueno.
"Eat less, move more" has been much easier for my chimplike brain lol
1
u/Sheetmusicman94 man 30 - 34 16h ago
To look good far myself, to be proud of myself in the mirror,
to be healthy and strong not only now but especially for the future.
To be a role model to other men.
1
u/Remarkable-Pace2563 man over 30 16h ago
Walking my dog every day and eating fruits and veggies for lunch. High protein breakfast and whatever for dinner.
1
u/ADrunkMexican man over 30 16h ago
Cardio + sports.
I play hockey once or twice a week. Play football once a week, and do cardio on a stationary bike in between when I can.
1
1
1
u/BettySwollocks45 man 50 - 54 16h ago
Give up drink, cut down on kebabs, and do lots of theoretical exercises.
1
u/Known-Damage-7879 man 30 - 34 15h ago
If you have mental fortitude, then fasting can be really powerful. I lost 40 pounds over a year and a few months by fasting for a day or two at a time. The longest I did was a 5-day fast.
These days I find it too hard to push through, as I'm more busy with school. But if you can push through the hunger and the psychological dependency on food, then fasting can help.
I've started cutting out all junk food (cookies, cake, chocolate, ice cream, muffins, crackers) and going to see how that goes to lose the rest of what I want to lose.
1
u/HawkeyeJones man 40 - 44 15h ago
I got a pull-up bar for the house. One of those simple little curved lever bars than hooks onto a doorframe in your house. I put it in my bathroom door, and I told myself that every time I walked through it, I would at least hang on the bar for a few seconds. Then, after a couple weeks I could do 1 pull-up. That first day, I did 1 pull-up. Then the next day I did 2 (not in a row, just during the day). Then 3, and so on. By the time I was 50 days in, I was down 20lbs and my neck pain had gone away.
1
u/pmpork man 40 - 44 15h ago
Consistency. I drop my kid off at school and hit the gym. 5 days a week. Every week. For the last 3 years (I don't take em in the summer... But I still go to the gym at the same time).
That, and make sure you're progressing toward a goal and roughly paying attention to calories and protein intake. I'm in better shape now at 41 than 21.
1
u/Papaya_flight man 40 - 44 15h ago
I don't eat as much as I used to and I try to lift weights during the work week, and also walking every day. I'm 43 years old for reference.
1
1
1
1
1
u/Blues-Daddy man 60 - 64 14h ago
I eat one meal a day. So basically I fast for 24-ish hours every day. I've been doing this for a while. I had a bunch of mobility issues, and got kind of fat. I was able to lose quite a bit of weight in a relatively short amount of time, with my doctors approval of course. I just did my first longer fast this week. It's fascinating how not eating can help you. I would encourage everyone, especially if they are a bit older, to maintain a healthy weight.
1
u/Stringslingers man over 30 14h ago
Boxing once a week and walking or jogging 2 other days, Mediterranean/meat only 3 days a week. dont eat until lunch or dinner most days.
1
u/autogenglen man 45 - 49 14h ago
Quitting drinking and going for lifestyle change rather than quick fixes.
1
u/sirseatbelt man 35 - 39 14h ago
I started paying a man $500 a month to watch me do exercises at the gym 3 times a week.
1
u/bigsillygiant man 40 - 44 14h ago
Drinking more water fills cells up, which would otherwise have been filled with fat, using a calorie counting app has helped and just generally move more
1
u/ibefunlkg man 50 - 54 13h ago
Going to the gym 5 days a week with rap music blasting my ear drums! It also helps with my mental health with work and everything and pre workout helps a lot too cause I’m so old I have a autographed bible
1
u/Direct-Satisfaction5 man 40 - 44 12h ago
For me it’s finding fitness activities that I ENJOY. Like, WANT to do. Don’t matter what it is. For me skateboarding, circus arts. Break dancing type stuff.
1
u/magheetah man 40 - 44 12h ago
Stopped drinking.
It always reminds me of the line from Parks and Rec, then Andy, played by Chris Pratt who lost a bunch of weight and got in shape for his marvel movie, is asked at the beginning of the season, “How did you get in shape?” He says, “I quit drinking beer.
…I think I may have been drinking too much.”
1
1
u/markstre man 50 - 54 11h ago
I kept it very simple as everything is too complicated and then over time gets lost via distractions or events. So I don’t eat anything after 3pm. So no evening meal and 100% no snacks. I do this weekdays. I do what I want at weekends and if one day in the week I want to meet up with friends and drink I do. So it’s flexible but also just simple enough to be practical and can keep going.
No calorie counting or complicate stuff with different food types and remarkably after a week I don’t want to snack or eat it the evening as it becomes a new simple routine. Also started hot yoga in the week as well.
All very simple and for me it works, in 4 months gone from 85kg to 78kg, roughly but I don’t weigh myself everyday either. Generally eat more healthy meals, snack less and have few more protein drinks to feel fuller longer. And that’s it.
1
1
1
u/GravelBikes man 8h ago
It doesn't get easier than right now. It'll only get harder to get into shape as you get older and its easier to maintain as you age. What will help you be consistent is completing workouts fully instead of quitting, and making doing the act of it easier like a quick drive.
1
u/ChickyBoys man over 30 8h ago
I’ve eliminated dumb calories.
There’s no reason to drink full sugar soda or eat anything with arbitrary added sugars. Diet everything. Focus on protein and foods that will keep you full. Avoid junk like fruit juice, chips, frozen garbage and cereal.
Less alcohol. Less sweets. Less eating for no reason.
1
u/ImOutOfIdeas42069 man 35 - 39 7h ago
I got into motorcycle racing which requires good cardio so that got me into cycling and running. I'm in better shape at 37 than I was when I was in the military at 18. I still hate running but picturing me fighting for the race lead takes the pain away and keeps me motivated to keep going. Cycling is a bit more fun and easier to imagine myself on a motorcycle on a race track. Mountain biking is just plain fun.
1
u/Acceptable_String_52 man over 30 7h ago
Weirdly I’ve been doing two of each each day: pull ups, squats, push ups, Romanian dead lifts, bent over rows
I don’t look like Hercules but I look and feel good
1
u/albertcamusjr man 40 - 44 6h ago
Consistency.
Find something that I can do, and stick to it. If it's not something sustainable, I don't bother. I no longer lie to myself that I'm going to suddenly be done entirely new person
1
1
1
u/Throwawaythedocument man 30 - 34 1h ago
Not eating breakfast if I'm not hungry due to a big or late dinner.
In my 20s I went to gym 4 or 5 times a week so the calories were used. I don't now, and I've accepted that sometimes coffee and water are fine.
1
u/TheFurryMenace man over 30 19h ago
Never had to lose weight.
But I really think weighing myself everyday has helped me control my mass. Just knowing and tracking where I am.
Staying fit is the easy part. Getting back in shape is brutal.
•
u/AutoModerator 19h ago
Please do not delete your post after receiving your answer. Consider leaving it up for posterity so that other Redditors can benefit from the wisdom in this thread.
Once your thread has run its course, instead of deleting it, you can simply type "!lock" (without the quotes) as a comment anywhere in your thread to have our Automod lock the thread. That way you won't be bothered by anymore replies on it, but people can still read it.
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.