Weight loss support thread

[Schmeated Ted]

Suppose I could add to this thread. Currently sitting at about 220.
Started losing weight seriously on the 8th of May. Ironically after seeing the hambeast on Fishtank in less-than-glamorous surveillance cameras made me realize I probably look like that too. I hated that thought. Currently I've lost 66 pounds total. Still got about 55 pounds to go before I'm satisfied.
I stick to a 800 calorie diet. Always cook shit myself, no takeout (which I lived on before starting this). Only time I have anything with sugar in it might be an occasional once a month treat, if that. I also walk daily and exercise at home every evening.

It has been very rewarding. Nothing really beats the feeling of fitting into smaller sizes of shit, or hell, being able to do physical activities without fucking dying.

Damn, good job man, amazing you’ve been able to force yourself onto just 800 calories. I usually keep to about 1500-1700 cal and walking. Would suggest you make sure to take a multi vitamin if you aren’t already though just in case, helps with the reduced nutrition and energy.

 

[EpicGamerMoment]

Congrats to everyone accomplishing their goals, it makes me glad so many are improving their lives!

Without powerleveling too much for the next month or so I will be in a position where I will not be able to cook (no access to a kitchen). I will have to eat out basically every day. I’m afraid of losing all the progress I’ve made. Does anyone have any tips on losing or at least maintaining weight on a strictly takeout only diet ?

Oh and I’ll still be getting my daily exercise in.

 

[AgendaPoster]

I will have to eat out basically every day.

There should be plenty of restaurants where you can order cooked food that's relatively normal, and plenty of places serving salads, plenty of fruits to create enough satiety.
You can generally lose weight on most foods available in modern Western societies, even with fast food, it will just be less efficient.
There have been weeks I ate just pizza and some bananas, maybe a kiwi or avocado, other weeks I had an addiction on 24/7 cornflakes. Didn't really result in weight gain as long as I did my 5-7 runs/week as compensation. If you're more focused on weight/strength training or your cardio is low volume, you'll gain some weight if you eat a lot, but not anything crazy if it's just a month.

 

[Hathungor]

Without powerleveling too much for the next month or so I will be in a position where I will not be able to cook (no access to a kitchen). I will have to eat out basically every day. I’m afraid of losing all the progress I’ve made.

Not to worry, it's actually super easy to stick to the same macros as when you're cooking yourself, it'll just be a bit less enjoyable and a bit more expensive. DO NOT EAT OUT EVERY DAY! You never know how much fat/sugar/salt they use to make their food as delicious as it is, but it's probably way more than you think.

Obviously protein bars can be a staple, but always watch the macros on those so you don't accidentally get a fat bar or carb bar. There's several brands that aren't as tasty but get to 50% protein content, so they're like 135 cal for 20g of protein.

You say you have no access to a kitchens so I guess anything that you can prepare with a knife and cutting board is still fair game:

Raw bell peppers and apples are your friends. Cottage cheese is your friend (I like mine with some cookie flavoring and cinnamon)
You can actually get some kind of oven roasted chicken deli meat for protein as well. Macros are usually around 22g protein/105 calories per 100g.
You can buy some ready-made salad and some sugar-free dressing or a vinaigrette instead. You can buy cooked chicken breast, canned tuna or cut said deli meat into strips and add that to the salad for protein.

If you know in advance that these living conditions will last for a while, you may want to consider a cheap lightweight induction cooking plate and a cheap pan for 50-60 bucks, or cheaper if you buy it second-hand.
Something like this, they usually weigh under 6 pounds:
https://www.amazon.com/Hamilton-Beach-34104-Induction-Versatile/dp/B07S649WVF

That way you can easily prepare a simple stir-fry or cook a steak or a chicken breast even without a kitchen, even if that means your routine will involve a lot of store-to-stove cooking without a fridge. There's a lot you can do with a single hot plate and a single cooking dish - consider it a challenge. Limitations can actually be a lot of fun to work around.

 

[TooManyKittens]

@Hathungor apologies for the tag i can't reply to your post for some reason. Any brand recs on decent protien bars? I haven't run across any that are less than 200 calories for 16 to 20 grams of protien because the rest is either fat or sugar. I suspect its a local issue and if the taste isn't ass id like to know what to order online.

 

[Hathungor]

@Hathungor apologies for the tag i can't reply to your post for some reason. Any brand recs on decent protien bars? I haven't run across any that are less than 200 calories for 16 to 20 grams of protien because the rest is either fat or sugar. I suspect its a local issue and if the taste isn't ass id like to know what to order online.

The ones I was referencing are these:
https://www.amazon.com/Premier-Protein-Chocolate-Caramel-16x40g/dp/B0CHSF8HG7

However, I don't understand why they're so expensive in this Amazon listing.
For me these are literally the cheapest of the cheap 89 cent a piece supermarket bars, but I'm not US-based.
Shopping around for alternatives might be preferable.

EDIT: Now I know. It's shipping costs. Apparently they're only sold in Europe.

 

[Jasper2K]

Been going to the gym almost everyday for the past 2 years. But the thing that really helped me lose fat was kicking alcohol and sodas.

 

[Ultrapenguin]

Without powerleveling too much for the next month or so I will be in a position where I will not be able to cook (no access to a kitchen). I will have to eat out basically every day. I’m afraid of losing all the progress I’ve made. Does anyone have any tips on losing or at least maintaining weight on a strictly takeout only diet ?

Oh and I’ll still be getting my daily exercise in.

Thankfully health and fitness has become more trendy, I struggle to imagine that most restaurants don't have options like grilled chicken or sea food with vegetable sides.

Also even if you can't access a kitchen, that doesn't mean you can't eat anything worthwhile.

Spoiler: Some suggestions

You can get canned/jarred vegetables and fish, obv.

If you still have a fridge/freezer, even if you get frozen vegetables they're all pre-cooked, you can legitimately thaw then eat them regardless of what the packaging says. Green beans, seasoning, olive oil, good stuff.
If you're able to plug a microwave into some outlet outside the kitchen, you can make almost anything you could make in an oven in a microwave.

If you're able/willing to get fresh ingredients, just throw together canned tuna and vegetables from your produce section with seasonings, mustard, vinegarettes, etc. Even if you don't have a fridge they'll last for a little bit.

If you're ordering takeout anyways then it wouldn't be any more expensive to just stop by a grocery store and hit up the salad bar, or buy pre-made salads. Idk where you are but virtually every single store near where I am has fresh shit out and available all the time.

Not having a kitchen shouldn't be that much of a hinderance. If anything it sounds like a good opportunity to learn how to survive without take out or hyper processed crap, because you won't always have the energy or ability to cook. If you rely on firing up the oven all the time, it's going to be tough to not be fat.

Either way, no matter what you go with I think it all comes down to realistically assessing how much energy you use and eating accordingly.

 

[Schmeated Ted]

Did my weigh in this morning and I guess I still had more water weight to lose, down to 282 now.

 

[skekChuck]

Cottage cheese is your friend (I like mine with some cookie flavoring and cinnamon)

I assume I can opt to use plain yogurt. Cottage cheese is not a pleasant texture to me. Although, I have mixed it with scrambled eggs before as added protein.

 

[Hathungor]

I assume I can opt to use plain yogurt. Cottage cheese is not a pleasant texture to me. Although, I have mixed it with scrambled eggs before as added protein.

Sure you can do whatever you want
Regular yogurt has a lot less Protein in it though. I think low-fat greek yogurt has almost the same macros as cottage cheese. Normally I'm not a fan of cottage cheese either, that's why I prefer to sweeten it instead of going the savory route.
It basically becomes an anabolic analogue to dessert rice pudding.

https://en.wikipedia.org/wiki/Rice_pudding

 

[Schmeated Ted]

Just adding a small spoonful of jelly or jam doesn’t add too much sugar and really helps with eating cottage cheese.

 

[Crashman11]

this is a really good weightloss and general fitness guide that has been in the 4chan /fit/ sticky for years.

its really good, has practical easy to follow advice and is to the point.

il make a archive of it and post it up later.

https://liamrosen.com/fitness.html

 

[THE KACZYNSKI]

this is a really good weightloss and general fitness guide that has been in the 4chan /fit/ sticky for years.

https://liamrosen.com/fitness.html

Yeah this is great. I read this when I started my weight loss and used a BMR calculator to work out my absolute bottom limit for calories. I think doing the research at the start of the weight loss spurred me on a lot more than if I just winged it. It gives tangible goals and good habits to think about.

Been going to the gym almost everyday for the past 2 years. But the thing that really helped me lose fat was kicking alcohol and sodas.

Dropping alcohol has been a blessing as well. I used to drink quite a lot of ale and cider when out with friends, but I don't really drink anymore and if I do it's just straight vodka - I only need a shot or 2 of good stuff to get a nice buzz since my tolerance is absolutely gone now.


86.1KG today - 80kg goal for Christmas day still in sight.

 

[EpicGamerMoment]

this is a really good weightloss and general fitness guide that has been in the 4chan /fit/ sticky for years.

its really good, has practical easy to follow advice and is to the point.

il make a archive of it and post it up later.

https://liamrosen.com/fitness.html

The /fit/ sticky is such a great launching off point the advice given here is incredibly helpful for beginners.

It's a breath of fresh air after every "Beginner's guide" tries to sell you a quack diet or a "custom fitness and diet plan" after you enter your credit card information.

 

[anustart76]

Dropping alcohol has been a blessing as well. I used to drink quite a lot of ale and cider when out with friends, but I don't really drink anymore and if I do it's just straight vodka - I only need a shot or 2 of good stuff to get a nice buzz since my tolerance is absolutely gone now.

Speaking of drinking, I really need to stop drinking soda, but I just can't seem to stop myself.

 

[Lone Wandering Courier]

Speaking of drinking, I really need to stop drinking soda, but I just can't seem to stop myself.

I have a similar problem honestly. At least I have to take a walk to get my fix, but I doubt even 5-10 minutes one way really kills that many soda calories.

 

[Battery Low]

Im assuming you've already tried the sugar free soda route, but it's worth trying a few different ones if you can find them. For example, my fella hates diet coke but is happy enough with Coke zero, diet Fanta or certain flavours of monster ultra if regular soda doesn't fit into his calorie budget that day. He's even grown to prefer ultra to regular monster these days. I think manufacturers have come a long way in formulating sugar free drinks this last few years.

 

[MugolEx]

Im assuming you've already tried the sugar free soda route, but it's worth trying a few different ones if you can find them. For example, my fella hates diet coke but is happy enough with Coke zero, diet Fanta or certain flavours of monster ultra if regular soda doesn't fit into his calorie budget that day. He's even grown to prefer ultra to regular monster these days. I think manufacturers have come a long way in formulating sugar free drinks this last few years.

Does that diet stuff actually have 0 Calories or am I missing something? I changed my diet and started weight trianing about 4 months ago. While I have had some success, my diet needs some work. I have been picking up diet drinks for a while now but I don't know about it. Also, diet Fanta is pretty good, im surprised how good it is even which is part of why im skeptical.

 

[Battery Low]

How the calories are labelled appears to vary based on labelling laws in individual countries. Over here, a lot of the sugar free sodas are listed at 2 - 10 calories.

For example:

Fanta Zero is 10 per 330 ml can,
regular 63.
(53 calorie difference)

Coke zero - 1 cal per 330 ml
Regular coke - 139 cal per 330 ml
(138 calorie difference)

Monster energy - 237 calories per 500ml
Monster energy ultra - 2 calories per 500ml
(235 calorie difference)

That 50 - 200+ calorie difference per-serving could really add up depending on how much you get through in a day. I suppose it depends on if that's something that would tip you over your calorie budget, and whether you like the sugar free versions or not. Personally, I have a family history rich with homicidal pancreatic diseases so tend to choose them regardless, but YMMV.