Weight loss support thread

[Pina Colada]

I've had the opposite problem since going to college. I pay attention to diet & exercise more than I did at home, and the weight's just been falling off.

Good for you! I have been doing my best to keep up with my diet and exercise, but in my case it's because I'm currently living away from home. I haven't gained a ton of weight and am still reasonably slim, but it's been noticeable with the way my clothes fit (although this depends on the type of clothing itself). I mostly exercise for maintenance and to keep myself in check.

 

[Sinner's Sandwich]

Tipps for losing weight:

1. If you suffer from BINGE EATING try meditation to reduce stress and autosuggestion to influence your subconsciousness. Autosuggestion helps you to break bad habits.

2. For weight loss try the 5:2 diet.

 

[DeadwastePrime]

i lost 40 pounds doing nothing(i was 280 now im 240(244 last i checked))

im not sure how, but it may be because i havent been eating as much as before.

i have fallen from grace and i weigh 260. turns out doing nothing for too long comes back to bite your ass after a while

 

[aerostar88]

I used to be pretty much morbidly obese. A year and a half of various modifications to my eating and exercise habits have gotten me to a normal BMI for the first time in my life. These days I'm 130 pounds lighter and feeling pretty dope. My advice to anybody who wants to get started would be to start with examining both your daily energy intake and the nutritional makeup of the food you're consuming. Don't make any super drastic changes and expect them to be long lasting. Both your taste preferences and metabolism are going to need to make some serious adjustments over time. Monitor calories only as a general idea for portioning your meals. The content of those foods can be more important than the caloric intake (eg. carbs VS healthy fats)

I transitioned through a lot of diets (all of them worked, but you do need to pick something that is actually healthy that you can stick with). What I do now to maintain is inspired by keto but not as extreme. Basically, high levels of HEALTHY fats, moderate amounts of non-animal proteins, and typically low amounts of sugars and refined carbohydrates. If you're heavy into exercise/sport like I am now, you will need some carbs, though. I highly advise to keep them in the morning, so you can put that glucose to good use both physically and mentally. Rely more on fats in the evening to give your body something it will need to work to process.

Lastly, get off your fat ass on a consistent basis. But don't be a dumbass and start running when you're still obese. Do your tired knees a favour and stick to walking and low-impact forms of cardio. Don't strength train if you aren't willing to pair it with vigorous cardio. Let running be a reward for your hard work when the majority of the weight has come off. For me, I took my first run around 165 and got hooked. It made the last 30 pounds of weight really easy to get rid of.

Also, if you need a boost and want to put your discipline to the test, give intermittent fasting a try. But don't use that as an excuse to gorge yourself the moment the fast is over. Dr. Jason Fung has plenty of useful advice on the subject.

Anyways, I was just craving to sperg about health shit. If anyone wants to know anything more specific, don't hesitate to hit me up.

 

[Nazi vegeta]

Even though my size 4 pants still fit, I feel like I gained a few pounds back. My dorm’s community center pool and gym (it’s off-campus but less than 5 minutes away from the uni) have been a lot of help, although another thing I need to really improve on are my snacking habits- replacing chocolate with crackers and fiber. The college curse can mess you up if you’re not careful!

I find that studying does help if you exercise at the same time or afterwards since it clears your mind during breaks- and this way, you’re killing 2 birds with one stone!

you dont need to completely drop chocolate. There's Always dark chocolate that is indeed less tasty, but also bears less sugars.
I would also advise against crackers. they dont statiate you much and arent really that friendly for weight loss. Fibers are good instead, especially if they come from veggies.

Also coconut oil is something I would look into, If I were you.

 

[Pina Colada]

you dont need to completely drop chocolate. There's Always dark chocolate that is indeed less tasty, but also bears less sugars.
I would also advise against crackers. they dont statiate you much and arent really that friendly for weight loss. Fibers are good instead, especially if they come from veggies.

Also coconut oil is something I would look into, If I were you.

Thanks! I do enjoy dark chocolate, actually- while it is bitter, I hear it does have a few health properties.

 

[Nazi vegeta]

Thanks! I do enjoy dark chocolate, actually- while it is bitter, I hear it does have a few health properties.

Yeah, the higher the cacao percentage the better.
I suggest you not to drop below 70% if you can manage.
Absolutely avoid white choc, which is the one that is richest in sugars.

Coconut oil also has a lot of healthy benefits, such as helping to raise your metabolism, so it helps with weight loss and since it's pretty much an healthy fat, it keeps hunger away for way longer, compared to a bunch of crackers.

And of course try to limit carbos as much as you can. So stuff like pizza, pasta, bread etc. should not be a daily occurrence. (And alcohol as well)
But you probably already know that.

 

[Vocaloid Ruby]

To me the 'ideal body' i'd wish for is one similar to a figure skater (i've been binge watching the olympics and became so jealous); i really want to avoid any type of bulking muscles, since i'm already naturally a more muscular type. I really do enjoy running, but are there any additional exercizes i could do or would that just result in gaining muscle mass?
And what should i eat/how many calories to reach that goal?

I've been researching into similar things myself lately and I'm afraid that to get that figure you do have to gain muscle. Which is not nessacerily a bad thing but again for a figure like that you just need to loose weight then tone up.

To loose weight/fat you cut calories. To gain muscle you over eat. If you choose to just stick with cardio you will loose weight but can also loose muscle mass, especially if you're dieting at the same time.

I'd stay start simple, practise jogging and running, building up your cardio and stamina first. Start dieting whenever you like but be aware of the safety risks and what your bodies is prepared for. However if you just do cardio and never move on from that you can end up getting weaker as your leg muscles are not receiving the amount proteins it needs to run and rebuild itself.

If you're really into the ice skating figure, look into getting into it. It can be expensive but some people I've heard really enjoy it. Or look at similar exercises that work the same muscles figure skaters work while figure skating.

Hope this helps!

 

[Y2K Baby]

I'm coming to get you.

 

[hambeerlyingnreed]

Watch 600lb Life or Youtubers like the Slaton Sisters and Amberlynn Reid.

Lots of people look at super thin people as their thinspo, but that kinda shit makes me want to eat a family sized bag of chips. Looking at a dumpster fire like Whitney Weighmore is the best way to get me to put down the grapes and go to the gym.

 

[Commander Keen]

When my body started breaking down and I was no longer able to maintain my normal routines, I ballooned up to 300 pounds. Not being able to exercise like I did when I played football (American football) killed me because I kept my normal eating habits like a moron.

But I've dropped 80 pounds and am hovering at 220, which is below my playing weight but I'm not nearly as muscular as I was (which I am pretty sure is because I don't have "strength and conditioning" coach or trainer telling me what to do). That being said, if you think you're not able to lose weight you are wrong. Anyone can lose weight. I am walking proof that people can lose weight if they make a few changes to their diet and exercise habits. My knees and hips are shot and I have had surgery on both knees and my right hip, but I can still work out in ways that are conducive to a healthy lifestyle. If I can work through the pain, you can as well. You just got to want to change bad enough.

Believe in yourself and make the decision every day when you wake up that today is going to be better than yesterday. Eventually you will reach your goal.

I know this sounds really corny and "self-help", but I don't have time for people who say they can't lose weight. You can. You just gotta make the decision to lose weight every day. Every goddamn day.

 

[RumblyTumbly]

Six months ago, I started working out regularly and dieting, and its made a world of difference. I don't feel tired all the time, I don't sneeze all the time like I used to, and I'm just in better spirits generally.

Simple changes to your diet will help. If you're the type that drinks 3 sodas a day, replace most of that with water. Eat a lot of chips, cookies, and cakes? Replace most of that with fruits. Trust me, it makes a huge difference after a few weeks.

 

[aerostar88]

Watch 600lb Life or Youtubers like the Slaton Sisters and Amberlynn Reid.

Lots of people look at super thin people as their thinspo, but that kinda shit makes me want to eat a family sized bag of chips. Looking at a dumpster fire like Whitney Weighmore is the best way to get me to put down the grapes and go to the gym.

I do this more often than I'd like to admit. Whitney and Amberlynn have gotten me off this couch so many times. Looking at where I was headed in regards to my physical health and comparing it to where it could have ended up (ie gorl-tier morbid obesity) is so alarming that you'd have to be the saddest individual on the planet to stay sedentary eating garbage food.

I know this sounds really corny and "self-help", but I don't have time for people who say they can't lose weight. You can. You just gotta make the decision to lose weight every day. Every goddamn day.

This shit is pure truth. I moaned about "trying" for years. But the first time I actually tried it started coming off so easy. Turns out you actually have to push yourself indefinitely. People always tell me there's no harm in indulging in certain foods or skipping a few runs/gym days but I have no time for that mindset. Every day without quality food and activity is a day closer to having forehead fat. Not to mention how much easier it is for the formerly/currently obese to gain weight (eg. Amber's famous 89 elbees).

 

[January Cyst]

I've started a new diet about 4 weeks ago and lost 1.5 stone so far. (21 elbeees)
Nothing fancy, really all I did was put my measurements into myfitnesspal and followed the recommendation (which was 1750 cal) and cut out grains (except for rice in moderation) and potatoes.
I've noticed something, however.
Generally, you're supposed to have 3-5 small meals a day but that doesn't seem to work and left me hungry pretty much all throughout the day so I've reduced that to 1-2 fairly sizeable meals and that did the trick.
I imagine I'm still carrying quite a bit of water weight as I'm at least up to the recommendation for sodium, even slightly above on average.

 

[aerostar88]

I've started a new diet about 4 weeks ago and lost 1.5 stone so far. (21 elbeees)
Nothing fancy, really all I did was put my measurements into myfitnesspal and followed the recommendation (which was 1750 cal) and cut out grains (except for rice in moderation) and potatoes.
I've noticed something, however.
Generally, you're supposed to have 3-5 small meals a day but that doesn't seem to work and left me hungry pretty much all throughout the day so I've reduced that to 1-2 fairly sizeable meals and that did the trick.
I imagine I'm still carrying quite a bit of water weight as I'm at least up to the recommendation for sodium, even slightly above on average.

I have some unsolicited advice, if you don't mind. The whole "I need to eat small amounts all day to lose weight" thing is total bullshit. Only in this part of the world would we convince ourselves that more time eating means less weight.More and more studies are showing the benefits (to both weight loss and overall health) of time restricted feeding and/or intermittent fasting. Not everybody does longer fasts (although it is very useful), but just limiting your eating to 8-10 hours per day with optimally no more than 3 meals seems to be good for getting blood sugar down. Lowering our insulin is necessary for weight loss. Some people just fast 24 hours 2 days per week and eat sensibly on the remaining 5. It's whatever you can work into your life, really. If you just force it in, you won't be able to commit to it.

People get spooked when they hear the word fast, but it's actually quite easy to adjust to. Not only does it feel good physically, but it is an incredible feeling knowing that you have that level of discipline to avoid food for 16, 24, or even 36 hours when it was once an addictive behavior. 2-3 bigger meals (with macros that work for your lifestyle), lots of water, a little green tea or coffee, coupled with a healthier eating schedule and enough physical activity and you will see results.

 

[January Cyst]

I have some unsolicited advice, if you don't mind. The whole "I need to eat small amounts all day to lose weight" thing is total bullshit. Only in this part of the world would we convince ourselves that more time eating means less weight.More and more studies are showing the benefits (to both weight loss and overall health) of time restricted feeding and/or intermittent fasting.

Intermittent fasting is quite good, I've done it twice for 24 hrs within the last 4 weeks (it was mostly because those days were Sundays and I didn't have anything that would fit my diet and McD's and BK have nothing on the menu that I can eat except for their rubbish and overpriced salads).
I can recommend it within reason (like 1 day a week or maybe every fortnight)

 

[January Cyst]

After a plateau in the last few days it seems to be starting again, currently down 23 elbees.
Walking seem to be helping, I'm aiming for 4-5 miles with my next walk.

 

[heathercho]

I have some unsolicited advice, if you don't mind. The whole "I need to eat small amounts all day to lose weight" thing is total bullshit. Only in this part of the world would we convince ourselves that more time eating means less weight.More and more studies are showing the benefits (to both weight loss and overall health) of time restricted feeding and/or intermittent fasting. Not everybody does longer fasts (although it is very useful), but just limiting your eating to 8-10 hours per day with optimally no more than 3 meals seems to be good for getting blood sugar down. Lowering our insulin is necessary for weight loss. Some people just fast 24 hours 2 days per week and eat sensibly on the remaining 5. It's whatever you can work into your life, really. If you just force it in, you won't be able to commit to it.

People get spooked when they hear the word fast, but it's actually quite easy to adjust to. Not only does it feel good physically, but it is an incredible feeling knowing that you have that level of discipline to avoid food for 16, 24, or even 36 hours when it was once an addictive behavior. 2-3 bigger meals (with macros that work for your lifestyle), lots of water, a little green tea or coffee, coupled with a healthier eating schedule and enough physical activity and you will see results.

Eating "Smaller" meals, in a sense does work. It's part of the idea of Hara Hachi Bun Me or eating until you are 80% full. It prevents the stomach from stretching and thus gives you more of a full feeling over time. It has its downsides, in that you have to eat nutrient rich foods and not junk, otherwise you will feel sick/tired and over eating does hurt, but over a short period of time you train your body to "feel" fuller on less. You start to crave better foods.

Though I don't know how well this approach would work with solely western diet, but with an asian diet it works really well, especially if you are drinking a good amount of tea/water when you eat.

 

[aerostar88]

Eating "Smaller" meals, in a sense does work. It's part of the idea of Hara Hachi Bun Me or eating until you are 80% full. It prevents the stomach from stretching and thus gives you more of a full feeling over time. It has its downsides, in that you have to eat nutrient rich foods and not junk, otherwise you will feel sick/tired and over eating does hurt, but over a short period of time you train your body to "feel" fuller on less. You start to crave better foods.

Though I don't know how well this approach would work with solely western diet, but with an asian diet it works really well, especially if you are drinking a good amount of tea/water when you eat.

I definitely agree that we need to be consuming smaller portions. I believe that when you eat smaller amounts, you can actually appreciate the food you have mindfully. You see how Amberlynn consumes her meals? She just wolfs them down, barely chewing, taking no time to even attempt to notice the flavors and textures. It cannot be possible to be satisfied with the experience of eating out (or anywhere) when you eat like this. In the western world, we place so much emphasis on how many ounces of food we can cram inside of us per serving.

This is the best example of the point you made: I occasionally make these keto-esque fat bombs (basically an almond rolled in tahini, seeds, 90% dark chocolate, and unsweetened coconut) for work, travel, etc. The portion of them is pretty tiny-- 1-2 bites of food. They are, however, full of healthy fats and protein without all the carb/sugar nonsense. That shit will satiate you for a good while. Now compare that to a 2-bite brownie that many people just pop in their mouths in the car. It might taste good, but there's no way you are satisfied after eating it-- physiologically or psychologically.

Also, I cannot emphasize the importance of water and tea enough.

 

[January Cyst]

This is the best example of the point you made: I occasionally make these keto-esque fat bombs (basically an almond rolled in tahini, seeds, 90% dark chocolate, and unsweetened coconut) for work, travel, etc. The portion of them is pretty tiny-- 1-2 bites of food. They are, however, full of healthy fats and protein without all the carb/sugar nonsense. That shit will satiate you for a good while. Now compare that to a 2-bite brownie that many people just pop in their mouths in the car. It might taste good, but there's no way you are satisfied after eating it-- physiologically or psychologically.

I've tried this but it didn't work.
"Snacking" on high-calorie items doesn't seem to work for me (be they "bulletproof" coffee or these kinds of high-fat low carb treats)
I suppose this varies for everybody but I don't feel hungry between meals at all after I changed my diet to 2 meals a day ,one generally being small like fresh fruit with yogurt (full fat ) and a larger one at night like chicken breast, some rice and a lot of salad (and the occasional glass or two of wine).