Yes a deficit is the best help for it, but don’t start too drastically! If you do, then it’s easy to be super hungry during the day and end up bingeing. I would suggest just eating like you would on an average day and tracking the calories that you eat with an app. Then go into a slight deficit by 200-300 calories. Getting extra steps in and drinking water are what everyone says but it is because it works!

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oh!! and also, don’t eat until your full. To sustain health you don’t need to feel full, just not hungry if that makes sense. So, eat until you don’t have the feeling of hunger anymore not until you’re full. also, you have to disconnect yourself from eating for flavor (all from experience). i would want to eat more bc it tastes good even if im full. good luck love !!

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The most important thing is remembering that weight is not everything! People say age is just a number, so is weight! As long as you like how you look that’s all that matters. Muscles weigh a lot too! Make sure you’re having fun and being proud of yourself!! If somebody doesn’t tell you enough, I’m proud of you…for taking the initiative to change and by just being you gorgeous!!

35

yes blah blah calorie deficit all that stuff mentioned. my random tips: i was an emotional eater, and my environment (living with certain people, family, financial situation) played a HUGE ROLE. don’t beat yourself up if that’s the case…as im sure you’re undergoing lots of changes post grad. give yourself some grace. you will be exercising mentally as well as physically during this time! it really is alllll mental and controlling your brain/cravings/feelings, and not letting them control you.

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eat in a calorie deficit! (some tips to do that: increase your step count, prioritize protein and fiber to help u feel full, look for lower cal swaps to foods you love (diet soda is such a big one for me lol) ) u got this!!

15

DONT BUY FOOD WHEN YOU ARE HUNGRY!!! I am lazy as hell so if I didn’t get it grocery shopping in not getting it at all. That way you make smart decisions when you shop rather than what you want in that moment. This also might be hard but only drink water. No sodas no energy drinks nothing. MAYBE a coffee or tea but limit yourself to a certain number a week.

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I love you guys so much🥹

11

get into a routine and stick to it. stop thinking long-term.. one day at a time. one HOUR at a time. going outside helps as well. we naturally eat lighter during the summer, and more heavy foods during the winter. the sun and warmth will help hunger subside, weird but true! you don’t need to do some crazy ass workouts. walking is everythingggg. walk as much as possible, and drink water all day. try to get like 90oz in. flavored water packets helped me a ton too. you got this! new beginnings💖💖

11

If you have time on your hands during the summer i found it so helpful to just walk a lot (I would walk 30k steps a day, for me this helped lose weight so much more than going to the gym initially). It helps if you pick a route that you like/find interesting, esp if there is like a coffee shop you like at the destination. For example one route i did was from my house to the blank street on newbury, get a matcha, then walk back on a different route. This way you stay motivated!

8

def a caloric deficit. i hated the idea of eating “healthy” and not eating the foods i loved. so, eat “unhealthy” but only eat a little bit. so, for example, if i want another plate bc i don’t feel “full” you have to use your self control to tell your fork to stop. if you have no control, you will continue to gain weight. i lost over 60 pounds from this and i still eat burgers and french fries! just eat less and drink more water! also utilize your campus as exercise (no campus bus, use ur legs).

6

Diet like the person above said and get your steps in stair master, treadmill, also small stuff like taking stairs instead of escalators and elevators and u can start small take the elevator up half way and walk the rest and slowly increase. Find a sport or activity u like doing and stay consistent and gym exercises that target weight loss and not necessarily muscle gain

5

You guys are so amazing omg

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Tbh, I don’t really agree with a lot of the calorie deficit comments. For a beginner, especially without a guide like a dietitian, calorie deficits can be really tricky and worsen your relationship with food. You’ll be hungry, frustrated, constantly craving, and it’s unlikely to stick long term. I’d more so advise that rather than counting calories, make some small, healthy swaps. DONT starve yourself. Eat when you feel hunger. Just drink primarily water, not soda.

5

calorie deficit, water, 10k+ steps daily, eating your favs in moderation (ex: 2 oreos for a dessert instead of one sleeve)

4

Agree with #11! You changes to your exercise and eating habits that you can sustain long term and that make you feel happy. I used to eat a lot when I was bored so now when I want food I wait 5 mins and do something fun/distracting. After 5 mins if I’m still hungry, I get food, and if I’m not hungry, that means I was just bored

3

Toxic advice don’t take this lol but nicotine

3

If you’re wanting to start out in the gym but too scared to go alone, have a friend go with you and just walk on a treadmill while watching tv on your phone or stairmaster if you’re really feeling motivated. Just walking on an incline will be good too if you don’t want to start lifting or calisthenics yet. If you do though, YouTube is great or find a trusted friend you know who works out and ask them for tips! I didn’t feel comfortable in the gym for a bit until after I went with friends

3

I’ve gained over 140lbs since graduating high school 😭😭

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Stand up when you eat and don't let yourself watch anything.. helps u not overeat

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Also having time really helps, I’d download a few podcast episodes that i know ill like, then when im at the gym i can space out and autopilot as many reps of everything as i physically can. in the beginning ill spend almost 3-4 hours at the gym everyday (weight + cardio combined) but its really relaxing when you put on a movie/podcast/playlist etc

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Balance your hormones! Nothing else will matter without this

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