Weight Loss - New member of the sub seeking guidance/ inputs

[North Star]

Hi guys,

I am a working professional (26F) am from India with a BMI of 27 (overweight). I don't want to do any crash diets and hence have started clean eating habits like cutting sugar, processed foods, soda and other deep fried oily foods. Trying to cut down on outside foods and started meal prepping to eat home made foods as much as possible. I can see a very slow reduction in my weight. Now that I have figured out my diet that work for me and is super sustainable, I want to start working out but don't have time to visit a gym, wait around for the equipments to be available and work out. I am looking for a wholistic guide/ plan to no equipment at home weight loss workouts that I can follow consistently to help me lose weight faster and tone up my body. Happy to team up/ collaborate with you guys in my weight loss journey where we can post our progress and keep a tab on each other.

Thanks
North Star

 

[NightWolf714]

Hi and welcome to the site!

First off, I want to let you know about the Darebee sister site, Darebeets. There's lots of healthy recipes on there that might help for eating better.

There's also a few guides that might be useful on here. For example, here's a basic guide for How to Lose Weight. But basically it comes down to the idea that your diet is gonna be the biggest factor on loosing weight. You can't outrun your fork, as that say. Other than that, a good cardio program is probably your best bet.

 

[Cathulhu]

Welcome. Happy to guide you with my personal experience. Started with 110kg at the start of the year and am now at 87kg with a size of 1.85m.
Changing your diet does make a big difference. In my opinion loosing weight is 70% diet, 20% working out / moving and 10% mental will.
You might want to take a look at your protein intake. I work with 1.2g per kg bodyweight, so in my case i'd need to ingest ~104.5g of protein every day to meet my goal. Helps with building muscles, regeneration, even better sleep.

A good nice walk is also a good way to loose weight without overtaxing your joints. Start with something simple like up to 5km, get used to it and up it up a bit, rinse and repeat until you find a sweet spot for distance and time.
I personally do an 8.4km walk every day, gets me over 9k steps Working mainly on getting faster walking. Taking me somewhere between 1h15m and 1h20m currently.

For workouts, you could start with something like Foundation Light:

Foundation Light

DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community

darebee.com

Great program to get used to working out as it also acts as a kind of tutorial. There's no high impact stuff that would overtax your joints and makes it appartment/flat friendly. No disgruntled neighbours begging you to cut down the racket.
The program has a bit of everything, cardio, strength, stretching. I do recommend a workout mat unless you have a soft floor you can comfortably kneel on.
Other equipment is not needed. No dumbbells or bands or whatever.

 

[astro_lizard]

Hello and welcome!

I really like the Baseline and Square One programs. The others mentioned here in the thread are also great!

Square One

DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community

darebee.com

Baseline

DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community

darebee.com

If you're looking for working on Cardio, I am really liking Cardio, Light.

30 Day Cardio Light

DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community

darebee.com

I hope you find something you like! Don't be afraid to try a few days of a program and then switch to another if you need to. Finding something that you enjoy that you're happy to show up for is the most important thing.

Best of luck!

 

[graoumia]

Welcome

 

[Logan]

Related to the post from @Cathulhu , getting protein can be more more difficult in India than the US or Germany. But like @NightWolf714 said Darebeets has good options.
Just make sure to get enough lysine and leucine from foods like soy, pistachios, and beans if you don't eat meat or eggs.

Be aware, the stronger you get the less bmi has any meaning. Muscle is around 17% denser than fat so you can slim down and weigh more. How you feel and what you can do become more important than the scale. Like Nightwolf714 said, the Guides section is a fount of knowledge.

Maybe reach out to other members in India too? I know @dancer is from there and has had fitness success.

 

[dancer]

Related to the post from @Cathulhu , getting protein can be more more difficult in India than the US or Germany. But like @NightWolf714 said Darebeets has good options.
Just make sure to get enough lysine and leucine from foods like soy, pistachios, and beans if you don't eat meat or eggs.

Be aware, the stronger you get the less bmi has any meaning. Muscle is around 17% denser than fat so you can slim down and weigh more. How you feel and what you can do become more important than the scale. Like Nightwolf714 said, the Guides section is a fount of knowledge.

Maybe reach out to other members in India too? I know @dancer is from there and has had fitness success.

Thank you @Logan well if you are talking about not getting in enough protein i will try to get in more of lysine, leucine foods like soy, pistachios, beans and thank you for this.

Pistachos, soy isnt easily available here and i will try my level best to shop for pistachios and soy
soy milk, soy chips is available but not soy.

 

[dancer]

@Cathulhu if you are not getting in enough protein what you can do is
lean meats, fish, eggs, dairy, legumes (beans, peas), nuts, and seeds. Swap higher-starch foods for protein sources, such as replacing toast with eggs at breakfast, and choose healthy protein-rich snacks like Greek yogurt or nuts instead of less nutritious options. If needed, protein supplements or shakes can be used, but prioritize getting protein from whole foods for the best results.

Incorporate Protein into Every Meal and Snack

• Add to existing meals:
  Include a protein source with each meal and snack to boost your daily intake.
  
  
• Choose high-protein snacks:
  Opt for snacks like nuts, seeds, hard-boiled eggs, cottage cheese, or Greek yogurt.

Select Protein-Rich Foods

• Animal sources: Include lean cuts of meat (chicken, beef), fish (salmon, tuna), and eggs.
  
  
• Dairy products: Eat Greek yogurt, milk, and cheese for added protein.
  
  
• Plant-based sources: Choose from legumes like beans, peas, and lentils; soy products like tofu and tempeh; nuts and seeds (almonds, chia seeds, pumpkin seeds); and complete plant proteins like quinoa.

Make Smart Swaps

• Replace carbohydrates with protein:
  Substitute high-starch foods with protein-rich alternatives, like swapping a piece of toast for an egg at breakfast.
  
  
• Focus on nutrient-rich options:
  Be mindful of high-sugar protein bars and snacks; instead, choose alternatives with fewer fillers and more whole-food ingredients.

Consider Supplements (If Necessary)

• Protein shakes:
  Protein powders and shakes can be a convenient way to get more protein, especially if you have trouble eating enough

General Tips

• Vary your intake:
  Eat a variety of protein sources to ensure you get all the essential amino acids your body needs.
  
  
• Space out your intake:
  Distribute your protein intake throughout the day rather than trying to consume it all in one or two meals.

or you can try chia seed pudding with greek yogurt this is my secret to protein. I get high protein greek yogurt without lactose here. or you can try granola with greek yogurt!
chicken with lemon and herbs, beans and asparagus is by far the most delicious
@Logan is this right???

 

[Cathulhu]

Pretty solid advice in my opinion.
I really like the low fat greek style yoghurt i use for breakfast. Only 2% fat and comes with 4.5% protein instead.

 

[North Star]

Welcome. Happy to guide you with my personal experience. Started with 110kg at the start of the year and am now at 87kg with a size of 1.85m.
Changing your diet does make a big difference. In my opinion loosing weight is 70% diet, 20% working out / moving and 10% mental will.
You might want to take a look at your protein intake. I work with 1.2g per kg bodyweight, so in my case i'd need to ingest ~104.5g of protein every day to meet my goal. Helps with building muscles, regeneration, even better sleep.

A good nice walk is also a good way to loose weight without overtaxing your joints. Start with something simple like up to 5km, get used to it and up it up a bit, rinse and repeat until you find a sweet spot for distance and time.
I personally do an 8.4km walk every day, gets me over 9k steps Working mainly on getting faster walking. Taking me somewhere between 1h15m and 1h20m currently.

For workouts, you could start with something like Foundation Light:

Foundation Light

DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community

darebee.com

Great program to get used to working out as it also acts as a kind of tutorial. There's no high impact stuff that would overtax your joints and makes it appartment/flat friendly. No disgruntled neighbours begging you to cut down the racket.
The program has a bit of everything, cardio, strength, stretching. I do recommend a workout mat unless you have a soft floor you can comfortably kneel on.
Other equipment is not needed. No dumbbells or bands or whatever.

Thank you, this is very useful info for me. I keep hearing the fact that abs are built in kitchen and not at gym. I will definitely check out the 'Foundation Light' programs and start one.

 

[North Star]

Pretty solid advice in my opinion.
I really like the low fat greek style yoghurt i use for breakfast. Only 2% fat and comes with 4.5% protein instead.

Great, so basically low fat, no added sugars and high protein, I guess.

 

[North Star]

Thanks for the recommendations. Will try them for sure.

Hello and welcome!

I really like the Baseline and Square One programs. The others mentioned here in the thread are also great!

Square One

DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community

darebee.com

Baseline

DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community

darebee.com

If you're looking for working on Cardio, I am really liking Cardio, Light.

30 Day Cardio Light

DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community

darebee.com

I hope you find something you like! Don't be afraid to try a few days of a program and then switch to another if you need to. Finding something that you enjoy that you're happy to show up for is the most important thing.

Best of luck!

 

[Cathulhu]

Great, so basically low fat, no added sugars and high protein, I guess.

Pretty much, plain low fat greek style yoghurt. Adding some oat based muesli without raisins or chocolate and a bit of forest honey. Mainly for the taste, not the sweetness.

 

[SexyMan]

Hey! I’ve been doing something similar, no crash diets, just clean eating, and added home workouts. What helped me was short daily sessions (20–30 min) combining bodyweight exercises like squats, lunges, push-ups, planks, and some cardio like jumping jacks or skipping. I also track my progress with simple apps or a notebook. Doing it consistently, even if it’s short, made a noticeable difference in a few weeks. I’m down to share progress and motivate each other!

 

[Flight_Risk82]

Hi guys,

I am a working professional (26F) am from India with a BMI of 27 (overweight). I don't want to do any crash diets and hence have started clean eating habits like cutting sugar, processed foods, soda and other deep fried oily foods. Trying to cut down on outside foods and started meal prepping to eat home made foods as much as possible. I can see a very slow reduction in my weight. Now that I have figured out my diet that work for me and is super sustainable, I want to start working out but don't have time to visit a gym, wait around for the equipments to be available and work out. I am looking for a wholistic guide/ plan to no equipment at home weight loss workouts that I can follow consistently to help me lose weight faster and tone up my body. Happy to team up/ collaborate with you guys in my weight loss journey where we can post our progress and keep a tab on each other.

Thanks
North Star

Welcome to the site! My best advice for a beginner is don't push yourself too hard, not at first at least. If you feel too sore or overworked then take an off day or an active recovery day. And take either a brisk walk or nice easy stretch day. Just make sure to hold yourself accountable so you don't lose the progress you made.