Weight loss support thread

SickNastyBastard said:
well... the diet it like 70% of it. Getting down to single digit bf% ain't easy. So thats where you'll have to be at for this.
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May as well create scheduled time for exercise, even if it's light to start. Make a habit of taking the time out while the diet does more work. Ramp it up once I'm down another 15-20.
 
SouthernBitchBob said:
Flexibility and definition with minimal equipment investment? My cheap ass is sold. I'll research. Thanks.
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It is worth it and there are plenty of good YouTube channels for extra guidance. Only a 100 bucks to grab a door pull up bar, dip stand, and portable gymnastics rings. Honestly you could get away with just paying 30 or so for the gymnastics rings; although it is bit more difficult when starting out. Not an unreasonable challenge though. Or pay nothing and follow one of the prison bodyweight exercise guides that are out there.
 
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I'm on day 10 of my whole 30 and feeling like I am dying. I think WuFlu got me off track more than I realized. I've dropped about 5 lbs so far, but actually losing weight isn't the main focus for me during the Whole 30. I need to get my sugar addiction knocked out again. I did the Whole 30 about 5 years ago and it helped me get in the right mindset to actually lose weight long term. Once I'm finished with the Whole 30, then I'll be doing a regular calorie restriction diet for the rest of the weight.

I've slipped up during the quarantine and gained about 15 lbs because my favorite walking path is actually around a nursing home and senior living apartments and they've closed it down. My neighborhood is small and I hate doing 20 laps just to get my steps in. But, since it doesn't seem like lock down is ever going to end, I'm going to have to suck it up and do it. I've also been snacking way too much because there isn't much to do since there is no school or kids needing rides to a friend's house. We hardly ever leave the house.

I've just been making excuses and telling myself "when this WuFlu stuff is over ..." -- but at this rate, I'll end up becoming a deathfat before we get a vaccine. So, I finally decided to just get off my ass and get serious. I've just got to last another 20 days and hopefully it will be much easier without those nasty sugar cravings.
 
Fatloss isn't usually as simple as "calories in calories out", but reducing carbs makes it more of an accurate statement.
Unless you're lifting regularly it's best to go low carb due to how the body processes them.
If you're a chick, weight training will not make you look like The Rock, men spend literal decades to get that big. Stop making excuses.
Meal prep. Takes away the guess work and takes away the excuse of "I don't feel like cooking, I'll get a pizza".
Protein shakes. Not just for body building and dudebros. You can use them as healthy "filler" before, during, or after a meal.
If you decide to do "keto" you must be strict, if not you will get the exact opposite effect.
If you're "dieting"; don't. Change your lifestyle and habits, not your food for a month.
There is no such thing as a "perfect workout". Don't get demoralized if you didn't boost your ego lifting or running.
Any workout, even if it's a "bad" one is better than none at all. You burn more half assing it on a treadmill than no assing it on the couch.
 
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dirlewanger said:
Does anyone have advice on how to lose weight well on moderate dose of anti-psychotics
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There are two main ways. Maintain a strict ketogenic lifestyle or be in a constantly changing caloric deficit. The latter is nearly impossible because your metabolism will change with any deficit you maintain for a long time. The former is doable and actually livable.
 
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Spastic Colon said:
I'm on day 10 of my whole 30 and feeling like I am dying. I think WuFlu got me off track more than I realized. I've dropped about 5 lbs so far, but actually losing weight isn't the main focus for me during the Whole 30. I need to get my sugar addiction knocked out again. I did the Whole 30 about 5 years ago and it helped me get in the right mindset to actually lose weight long term. Once I'm finished with the Whole 30, then I'll be doing a regular calorie restriction diet for the rest of the weight.

I've slipped up during the quarantine and gained about 15 lbs because my favorite walking path is actually around a nursing home and senior living apartments and they've closed it down. My neighborhood is small and I hate doing 20 laps just to get my steps in. But, since it doesn't seem like lock down is ever going to end, I'm going to have to suck it up and do it. I've also been snacking way too much because there isn't much to do since there is no school or kids needing rides to a friend's house. We hardly ever leave the house.

I've just been making excuses and telling myself "when this WuFlu stuff is over ..." -- but at this rate, I'll end up becoming a deathfat before we get a vaccine. So, I finally decided to just get off my ass and get serious. I've just got to last another 20 days and hopefully it will be much easier without those nasty sugar cravings.
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I have something on my mirror written to make sure I see it everyday.
 
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Just an update on my weight loss: i'm now 186lbs. Thats a further 3lb loss in the last 30 days. It would've been more. but a debilitating illness that left me bedridden for 2 weeks has put a dampener on the progress.

That being said my target goal was 170lbs so realistically if i'm doing squats and powerwalking my previous target goal, i feel it can be achievable to cut down towards from 186 to 180lbs in the next 3 weeks if i let my body undergo ketosis.

I know not to overdo the exercise but i'll keep you updated every saturday on the progress.
Too long, don't read.. Got ill for 2 weeks out of 4 but still burned enough calories to be consistent with my weight loss plan.
 
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dirlewanger said:
Does anyone have advice on how to lose weight well on moderate dose of anti-psychotics
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how recently did you start them? I did pretty good at keeping weight off by paying attention to what I ate in a day, and primarily keeping eating to mealtimes. Tried to keep my eating at what is was before medication, since mine made me really hungry. Although if you’ve been taking them for a while, seems like crankenstein’s got good advice

(I’m on a fairly low dose though, it’s a bit below what the lowest psychiatric dose usually is)
 
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dirlewanger said:
Does anyone have advice on how to lose weight well on moderate dose of anti-psychotics
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I’m not sure if you will experience the same side effects I had on my meds, but I’ll explain my story anyways.

For some odd reason the meds I’d take, made me hold a lot of water, I’d also have intense carb cravings, and after I’d eat carbs, they’d make me even puffier. The carbs especially like sugary junk would orgasm in my mouth so it’s hard to resist.

What helped me lose the extra water I held on due to medication was resisting carbs, drinking shit ton of water, and sweating, lots of sweating.
 
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I'd like to add to my previous posts. A calorie deficit can not be sustained as it will eventually stall your metabolism and lead to a plateau, which will make you feel defeated. Exercise be it walking for long periods, jogging for sort of long periods, or weight lifting will all increase your metabolism thus giving your body a reason to keep using it's fat stores. The goal post will keep moving in regards to fatloss so I personally recommend weight lifting as it "builds a bigger engine" which will need more fuel. Remember, exercising alone doesn't burn that many calories, it just keeps your metabolism up so you burn more over all.
 
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Alright, I'm back. My last doc visit about a month ago had me at 215lbs. I'm now at 204lbs. Dunno if that's a particularly good thing as that much of a loss wasn't at all intentional.

I got a food scale and that FitnessPal app, set it for a one pound loss per week, and was genuinely surprised how much meat I could get away with. I learned that my cups are much bigger than I thought and that the amount of almond milk I was drinking was actually a shit-ton of calories. Like, hooooly shit, that was more calories right there than in my usual lunches. So I'm drinking half of that and drinking it slower. And only having one fruit cup at a time, not two. Also, dried dates have a surprising amount of calories and the serving size is only two. Two! Same with honey-roasted almonds: less than a handful?! And almond butter: two tablespoons?! That's it?! All of my snacks are actually bad for me! What the actual fuck?!

So I've been heavily restricting myself when it comes to those things. It isn't satisfying. At all. I am sad and frustrated.

I'll admit that I was an idiot and fucked myself up for a hot second: I kept eating what I usually did (sans all the milk and fruit), but forced myself to split it into three meals instead of my usual two. I regularly had 300 calories leftover every day for about a week (before adding in my exercises because I was too lazy to at the time). I figured I either had to be measuring something wrong, or that I could keep it as 'wiggle room' if I wanted to treat myself to some extra milk or fruit that day. Which I didn't, because I wanted to be a good girl.

That was a mistake, as after that week I got really shaky and spent my days off re-stabilizing my sugar. You'd think I would've learned my lesson from all the crap I went through before, but clearly I am a retard.

I now eat four times per day, using the snack section of the food diary as that fourth meal, and push myself closer to my maximum calories for the day. That, and I make sure I put my exercises in so that I can see what's actually going on. I'm feeling tons better now, aside from desperately wanting to eat all the fruit cups in my fridge and down three mugs of almond milk.

I also invested in some Propell because on top of starving I was dehydrated as fuck and regular water was making life suck. Considering how hot it got and how much I sweat, my dumb ass should've known better. Which also means that all of that weight was most likely water weight.

I'm gonna look into that keto calculator thing, plan some shit out foodwise, and go shopping on my next day off. I'm lactose intolerant and have an annoying amount of food sensitivities besides, but I'm sure I can figure something out. I'm thinking about picking up a case or two of Ensure to take to work with/as my lunch since I never have an appetite at that time and have a very, very bad habit of falling back on Sweet Hawaiian rolls and lemonade, and that's purely for the sake of keeping my sugar up. It's a horrible mindset that I'm still working to fix, and I figure it'll be easier if I have something I can replace it with. Bonus points for them being absolutely delicious.
 
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AmarettoPie said:
Alright, I'm back. My last doc visit about a month ago had me at 215lbs. I'm now at 204lbs. Dunno if that's a particularly good thing as that much of a loss wasn't at all intentional.

I got a food scale and that FitnessPal app, set it for a one pound loss per week, and was genuinely surprised how much meat I could get away with. I learned that my cups are much bigger than I thought and that the amount of almond milk I was drinking was actually a shit-ton of calories. Like, hooooly shit, that was more calories right there than in my usual lunches. So I'm drinking half of that and drinking it slower. And only having one fruit cup at a time, not two. Also, dried dates have a surprising amount of calories and the serving size is only two. Two! Same with honey-roasted almonds: less than a handful?! And almond butter: two tablespoons?! That's it?! All of my snacks are actually bad for me! What the actual fuck?!

So I've been heavily restricting myself when it comes to those things. It isn't satisfying. At all. I am sad and frustrated.

I'll admit that I was an idiot and fucked myself up for a hot second: I kept eating what I usually did (sans all the milk and fruit), but forced myself to split it into three meals instead of my usual two. I regularly had 300 calories leftover every day for about a week (before adding in my exercises because I was too lazy to at the time). I figured I either had to be measuring something wrong, or that I could keep it as 'wiggle room' if I wanted to treat myself to some extra milk or fruit that day. Which I didn't, because I wanted to be a good girl.

That was a mistake, as after that week I got really shaky and spent my days off re-stabilizing my sugar. You'd think I would've learned my lesson from all the crap I went through before, but clearly I am a retard.

I now eat four times per day, using the snack section of the food diary as that fourth meal, and push myself closer to my maximum calories for the day. That, and I make sure I put my exercises in so that I can see what's actually going on. I'm feeling tons better now, aside from desperately wanting to eat all the fruit cups in my fridge and down three mugs of almond milk.

I also invested in some Propell because on top of starving I was dehydrated as fuck and regular water was making life suck. Considering how hot it got and how much I sweat, my dumb ass should've known better. Which also means that all of that weight was most likely water weight.

I'm gonna look into that keto calculator thing, plan some shit out foodwise, and go shopping on my next day off. I'm lactose intolerant and have an annoying amount of food sensitivities besides, but I'm sure I can figure something out. I'm thinking about picking up a case or two of Ensure to take to work with/as my lunch since I never have an appetite at that time and have a very, very bad habit of falling back on Sweet Hawaiian rolls and lemonade, and that's purely for the sake of keeping my sugar up. It's a horrible mindset that I'm still working to fix, and I figure it'll be easier if I have something I can replace it with. Bonus points for them being absolutely delicious.
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If you hate it, look for alternatives. I suggest Greg Ducette. He has a cookbook (way overpriced, but filesharing exists) that is low calorie but very dense food so you feel twice as full on normal amounts of food. His voice is obnoxious but his info is spot on and has yet to be proven wrong that I am aware of. If you hate it you won't stick to it, then yo-yo diet. Restrict, then gorge, then restrict, and so on. You have to love what you eat.

 
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I fell off the horse badly before lockdown. Now I'm giving everything another shot. I have 20 kilos to lose in four to five months.

  • Intermittent fasting (16:8, 18:6)
  • ~1600 calories for ~400+ deficit
  • Running 3 days a week (None To Run program)
  • Walking 3 days a week
  • Squats, planks, weight training
  • Steamed vegetables and fruit daily
  • Multivitamin daily
  • Protein powder daily
  • 40/40/20 macro, low carb
  • Sleeping 8 hours
  • 1.5 - 3 litres of water
I tried ~1400 calories yesterday and it doesn't feel like enough, but this is only day three. I'm going to work up to completing that list daily. Right now I'm OK on the first 6. Mood is way better and I'm enjoying running outside again. I just really want to look fantastic again so I can buy the clothes I dream about and not do them a disservice. The hardest thing is not having junk food at the extent I'm used to. Chips/crisps are my #1 vice and they're hard to quit. Fingers crossed. If I can do a week, then a month, I'll be fine.
 
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