Weight loss support thread

[Iron Jaguar]

That's full of ingredients that convert to glucose. Without even doing a breakdown of the constituents, a very simple shortcut is to look at the Total Carbohydrate: 19gm in this case.
Your bloodstream can only handle 5gm of glucose at any moment; more than that triggers an insulin response, which then pushes the excess glucose into your fat cells.
The protein bars I use have more like 19gm of protein and <5gm of Total Carbohydrate.

It's easy to get into the trap of worrying about the calories, but you actually need to take into account what kind of calories they are. - 150 calories of protein/fat is fine. 150 calories of mostly sugar, not good.

 

[Redoniblueoni]

That's full of ingredients that convert to glucose. Without even doing a breakdown of the constituents, a very simple shortcut is to look at the Total Carbohydrate: 19gm in this case.
Your bloodstream can only handle 5gm of glucose at any moment; more than that triggers an insulin response, which then pushes the excess glucose into your fat cells.
The protein bars I use have more like 19gm of protein and <5gm of Total Carbohydrate.

It's easy to get into the trap of worrying about the calories, but you actually need to take into account what kind of calories they are. - 150 calories of protein/fat is fine. 150 calories of mostly sugar, not good.

Oh I see. I only got 1 kind of a few different bars but they were all pretty similar in carb count/sugar. Do I want no sugar ones then? Or ones with fewer ingredients?

 

[Iron Jaguar]

Do I want no sugar ones then?

Yes and no. - Yes, because you don't want the sugar, No, because pretty much everything labelled "No Sugar" has had the sugar replaced with something else that has the same effect. Trick marketing BS.

Just look at the Total Carbohydrate. If it is 6gm or under for an item that is around 55gm, it's fine. It could be literally 5gm of actual sugar and it would be fine, because 5gm of sugar will not trigger an insulin response.

BTW, referring to your earlier post, the reason people often feel a bit shaky when they first start keto is because they are low in salt. Ketosis removes salt from your body, and you simply need to replace it. Just add an extra 3-5gm of salt into your diet per day. Basically, just salt your food more.

 

[Mutley]

About two months ago i plateaued and man that has been so de-motivating. No matter what i tried my weight just stays the same .I changed my diet, changed my workouts..but just stayed the same weight with no noticable changes.

So about 4 weeks ago i started to focus on building muscle/strength rather than weight loss. It has been surprising that my weight has pretty much stayed the same as it as been for the last couple of months, but there is an obvious increase in muscle mass/tone. I am also noticing that my waist seems to be slowly slimming down..but maybe that's my imagination

Helping a bit with motivation, but really want to kick start this again and wondering if i am doing the right thing or if there is a better way.

Currently on a high protein diet..have Whey protein after a gym session and a Casein protein at night. Lots of red meat and Fish (Salmon Sashimi), chicken and raw almonds has become my snack food.

Any suggestions from those that know better than I do as trying to keep the motivation on the up and up is getting harder

 

[Local Fed]

Any suggestions from those that know better than I do as trying to keep the motivation on the up and up is getting harder

Yeah, stop being retarded about numbers on the scale. I get that I'm saying that despite the title of the thread, but use your head. If everything is going in a positive direction as you claim (slimmer waist and noticeable muscle mass increase) then stop gaslighting yourself into not accepting the win. Lastly, if you want to actually get confirmation about your waist, just get a tape measure. It's literally that easy.

 

[Iron Jaguar]

So about 4 weeks ago i started to focus on building muscle/strength rather than weight loss. It has been surprising that my weight has pretty much stayed the same as it as been for the last couple of months, but there is an obvious increase in muscle mass/tone. I am also noticing that my waist seems to be slowly slimming down..but maybe that's my imagination

This would be quite common, so not just your imagination. Increased muscle mass increases your BMR, so you will likely be metabolising visceral fat in your sleep.

Stop eating raw almonds. They're not doing anything for you.
Increase your fatty meats.
Eating too much protein can work against you. A diet for weight loss is low carb/high fat/moderate protein.

 

[Mutley]

This would be quite common, so not just your imagination. Increased muscle mass increases your BMR, so you will likely be metabolising visceral fat in your sleep.

Yeah its the visceral i need to loose..and it seems that hardest to shake. I'm eating red meat around 4 times a week with the rest being chicken or fatty fish. The almonds are more for if i crave a snack as i found that a handful of them satisfies that craving pretty well...but will cut them out.

just get a tape measure. It's literally that easy.

I used to do that but when the weight stopped coming off i got so disillusioned about it all i just flat out stopped doing it. Guess i didn't want to see it go backwards.


Thanks for the kick in the pants, sometimes its needed.. retard mode off

 

[Iron Jaguar]

Yeah its the visceral i need to loose..and it seems that hardest to shake.

I struggled with that myself, due to not understanding how metabolism and fat loss truly works.
This is what worked for me: my last meal of the day is fatty protein - usually 170-200gm of steak - which I will usually have eaten by 5:30pm at the latest. Then do not eat anything until 8am the next day. Your basal metabolic rate will literally melt away your visceral fat overnight while you are asleep: it takes energy to simply be alive, and your body will use the stored visceral fat as a source of energy in the absence of other energy sources.
It takes about two weeks to get used to the feeling of not having a full stomach at night; I got around that by having a cup of tea at about 7:30, with no sugar in it, obviously.
Try it. Stick to it for a month and watch your waistline fall away.

 

[Redoniblueoni]

Alright checking back in. I've had more protein, more veggies, less carbs and got myself on the app MyNetDiary for the first time. The app has been helpful in visualizing the carbs I've had and where they are coming from. I need to lessen my sugar addiction because it's mostly all coming from sugary drinks and snacks by this point. Something to keep in mind and I've seen the number of carbs go down every day atleast.

Also the protein shakes, inositol + other supps I'm taking again have changed my mood and energy levels alot. I feel less depressed and anxious, higher energy in the morning that lasts the entire day until naturally easing up at bed, and I feel more motivated to accomplish everyday things. Additionally, I feel more full/satisfied after each meal and have been able to skip/delay meals for longer, as I don't feel shakey/weak if I do that, just hungry. I also don't wake up from sleep instantly craving McDonalds/fries/some massive amount of carbs which has been nice. My gut feels happy with me.

No major scale difference yet, although I do feel it going down. I've been healthier in general, with more water/fluids as well so it's not surprising. I will keep going with this routine and keep logging until I can get my carbs on the app to be where they should, consistently.
Thanks to all for any input

 

[Overly Serious]

About two months ago i plateaued and man that has been so de-motivating. No matter what i tried my weight just stays the same .I changed my diet, changed my workouts..but just stayed the same weight with no noticable changes.

So about 4 weeks ago i started to focus on building muscle/strength rather than weight loss. It has been surprising that my weight has pretty much stayed the same as it as been for the last couple of months, but there is an obvious increase in muscle mass/tone. I am also noticing that my waist seems to be slowly slimming down..but maybe that's my imagination

Helping a bit with motivation, but really want to kick start this again and wondering if i am doing the right thing or if there is a better way.

Currently on a high protein diet..have Whey protein after a gym session and a Casein protein at night. Lots of red meat and Fish (Salmon Sashimi), chicken and raw almonds has become my snack food.

Any suggestions from those that know better than I do as trying to keep the motivation on the up and up is getting harder

It's definitely worth doing some measurements in addition to just weight. It seems like a small thing but a proper body fat tape measure like the one in this picture can make a significant difference in ease and reliability of measurements if trying to do them yourself.

 

[Cum Laudely]

I just got put in the death fats thread by helvetia for saying im 200 pounds lmao

And here I need to get down to 250lbs, I need to do another DEXA Scan. I'm 5'11" but am big boned literally.

I have flat feet so running is hard so I havent really tried to run a lot but I do try walking to loose weight.

You gotta find a feet store that specializes in feet. Not a Good Feet store either, that's a snake oil business and doesn't know shit about feet. They just sell insole inserts and don't know what to do if a problem is outside selling an insert.

Ok. After plateauing and giving into cravings for a couple weeks I will continue on to try and lose more weight, not just be satisfied at what I got down to. This is because I found a nutritionist on tik tok that had some good recommendations for supplements/habits to incorporate for PCOS specifically. I'm inspired by all the recent breakthroughs that seem to have come out for this specific condition as well as her own journey of managing it. I can tell she is speaking from experience, so I will try to follow in her footsteps.
I have apple cider vinegar which I intend to try and consume daily now and might purchase some inositol for it as well. We'll see!

I've been avoiding the scale for months because I know I've been eating a lot more lately. I finally checked last week. I've gained about 15 lbs in the past 8 months, from stress eating due to my shitty job. The thing that really annoys me the most is I finally have boobs now. So part of me wants to stay at this weight. But I hate the way my face looks at this weight, not to mention my jeans are starting to feel tight and uncomfortable. My only saving grace and the reason I don't look completely awful is that I've kept up my 4-5X a week gym routine and walk 5 miles every day. Unfortunately you can't outrun a shitty diet so I've got to make some changes.

I've changed up my diet already this past week. It's back to low carb and no fried foods, limiting dairy, and no added sugars. I also cut my portions in half. I'm already feeling a lot better.

The best advice I can give to women is direct you to another woman. Because what works for men does not work for women. You may have heard of Dr. Mindy Pelz, she got debunked fairly thoroughly by Derek of More Plates More Dates. But Stacy Sims on the other hand lesser known stays in her lane and has lots of knowledge to share amongst women. I'm no feminist but it is fact the industry has been taken over by men and even most studies are male dominated. She cites woman only studies and gotta constantly remind people "women are not small men."

The first video is the video that got me interested in her. The 2nd is just a good general knowledge dump, the third is much of the same things covered (but) the questions asked are from a woman's perspective so they are explained in a different way which disseminates the info from the 2nd video. The last one is for everyone because it's about hydration and I would recommend everyone watch it

Spoiler: Videos

 

[Iron Jaguar]

I need to lessen my sugar addiction because it's mostly all coming from sugary drinks and snacks by this point.

Good, but which vegetables are you eating?
Also, since you're tracking them, how many Total Carbs per day are you averaging?

I'm 5'11" but am big boned literally.

Because what works for men does not work for women.

Bull. Shit.
This is an excuse women like to trot out when they want change but aren't prepared to actually do the work.
Barring a severe metabolic disorder, a LC/HF/MP works equally for men and women. The best results I've seen were in fact in women. If you fix your hormonal disorder - insulin being the hormonal culprit in nearly all cases of obesity - you will lose weight. Every. Time.

 

[Redoniblueoni]

I've been having sugary drinks alot still Including in the protein shake tbh. I've had juice and soda. Other than that the food carbs are low

The veggies ive eaten have been lettuce, cucumber, peas and avocado recently.

 

[Iron Jaguar]

Jiminy Cricket, woman! - 167g Total Carbohydrate? Get that down to 30g Total, or lower, and don't have any carbs at your evening meal. You'll be astonished at how quickly you'll lose weight.

I'm sure you realise juice is literally sugar?

 

[Cum Laudely]

For the women choose what you want to believe. Me personally I would believe a woman sooner about women's health, over some whack job on the Internet that claims to be an all knowing being

Good, but which vegetables are you eating?
Also, since you're tracking them, how many Total Carbs per day are you averaging?


View attachment 5970669


Bull. Shit.
This is an excuse women like to trot out when they want change but aren't prepared to actually do the work.
Barring a severe metabolic disorder, a LC/HF/MP works equally for men and women. The best results I've seen were in fact in women. If you fix your hormonal disorder - insulin being the hormonal culprit in nearly all cases of obesity - you will lose weight. Every. Time.

I also got a 47in chest, 29in thighs, 21in calves at 24% body fat trying to get down to 17% eventually. I'm 270lbs overall, fat mass is 65.4lbs, lean mass is 196.1lbs and Skeletal Muscle Mass (est.) is 107.6lbs. I will show a cropped image of my BMD.

 

[Redoniblueoni]

Jiminy Cricket, woman! - 167g Total Carbohydrate? Get that down to 30g Total, or lower, and don't have any carbs at your evening meal. You'll be astonished at how quickly you'll lose weight.

I'm sure you realise juice is literally sugar?

Yeah but it tastes good. Lol.
Honestly though my protein shake alone says it's more than 30g of carbs. What do you mix it with? Just water? I got vanilla btw

 

[Iron Jaguar]

What do you mix it with? Just water?

For my morning shake I have the powder with water but I also add in a small protein yoghurt that has 16g protein and about 5g of carbs. My protein powder itself has something like 20g protein and less than 1g carbs.

Honestly though my protein shake alone says it's more than 30g of protein.

Good, but how many carbs are in it?

@Cum Laudely
I would believe a woman sooner about women's health

Right, right. So, if I post videos of women saying exactly what I have written here, you'll believe them?
Imagine acting like the differences between men and women are as substantial as, say, cats vs dogs.

I will show a cropped image of my BMD.

So, from your stats, you are carrying a fair amount of muscle, which is pretty common amongst overweight women; the fact that you are overweight means you are building muscle mass as you walk around. However, a quarter of your weight is fat, which you have to look at relative to your overall weight. At 270lbs, that's a huge amount of fat.

By all means, listen to what your TikTok influencer friends say. Good luck with that.

TL;DR, lolfat.

 

[Redoniblueoni]

For my morning shake I have the powder with water but I also add in a small protein yoghurt that has 16g protein and about 5g of carbs. My protein powder itself has something like 20g protein and less than 1g carbs.


Good, but how many carbs are in it?

Sorry I mistyped, the protein smoothies I've been making have looked like this:

 

[Taxidermied Rat]

Yeah but it tastes good. Lol.
Honestly though my protein shake alone says it's more than 30g of carbs. What do you mix it with? Just water? I got vanilla btw

Personally I like mixing my protein powder/shakes with half almond milk and half regular 2% milk. I like the lower calories and nutrition of almond milk as well as the satiating fat and nutrition of regular milk. I also don't like how sweet most protein powders are, so for vanilla I like mixing in some matcha powder.

View attachment 5971160

If you can try to go for low fat greek yogurt. Has a higher protein to calorie ratio. Additionally I would recommend ditching the whole milk. It's actually pretty healthy for you, but is more suited to men/body builders given the high calorie content. Personally I go with Fage 2% greek yogurt and use almond milk or skim milk to water it down.

The fruit, while high in carbs, is actually very healthy for you nutrition wise, it's better to eat it whole and not blended though. Definitely get rid of the juice. It basically just sugar water.

 

[Iron Jaguar]

Sorry I mistyped, the protein smoothies I've been making have looked like this:
View attachment 5971162
View attachment 5971160

That is not a protein smoothie. That is a fruit smoothie with added protein.

it's better to eat it whole and not blended though.

This.