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Comment by macmac | Hacker News Reader

I have no idea if this will work for anyone else and I don't have any data on which components are more important than others or how they interact, but the following is how I lost 35 kgs down to my target of 79 kg. from 1st of January 2023 to 15th May 2023, a weight which I retain +/- 2 kg. as of today.

I walk 10 km every day, no exceptions. (I still do this) I had a banana + coffee w. skimmed milk for breakfast. I had a plate of 2/3 heavy vegs (e.g. carrot, cabbage) 1/3 protein for lunch. I had ONLY one serving of whatever we were having for dinner. No alcohol, beer, crisps, candy at home - ever. When we went out I drank and ate whatever everyone else did.

Those are the broad strokes. Feel free to ask any questions you might have.

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What you claim here is too easy for people to accept. They need apps, clocks, shakes and fads for their weight loss to make sense.

Most people don't want to put in the work it takes. That is primarily the reason why the sports and food industry is so big.

But you can't cheat your way into a healthy living. It is hard work.

As a long time amateur bike rider, the advice and habits you dictate here are very much in line with how simple it really is to have some good habits around ones life.

You can go easy on yourself after a while doing your routine. Your body will remember and adjust faster than previously, so you can easily start adjusting if you want and learn more about how your body reacts to certain things.

Sounds like you have dialed it in pretty good. Be proud. Good job!

Thanks. I love gadgets, apps etc. but I felt the rules around this had to be so simple I did not need any support to keep them. Originally I had planned to start running after a month or 2, to save time, but when I saw the progress I decided to stick with walking to be sure I did not get injured. At age 50 that is a real possibility.

While I don’t disagree with you, I feel like I have to point out that this post does something that I see a lot in discussions around weight loss, which is conflating “simple” with “easy”. It is simple to walk 10k every day, but it is not easy. I did a similar thing once where I ran 5k every day for two months straight. It was a simple plan, but not an easy one to follow.

10km in one go, or 5k twice, or something else? Is this about 2 hours walking a day? Outside? Desk treadmill?

90% of the time it is in one go, 10 % 8 and 2. In the beginning it was about 2 hours, now it is around 1 hour 40 mins. Outside always, mostly in the morning. I listen to podcasts, news and audiobooks.

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