Weight loss support thread

[Kevin Grumbles]

Been a while since I checked in here, needed to see some stories and see I'm not the only one hitting plateaus and struggles. I was around the 250-260lb range back in May, got down to about 235 in June and have stayed firmly planted there since. Glad I haven't gone up, and, while I've not gone down at all either, I've been told I still appear to be losing so I'll take the consolation prize for now.

I did a soft reset of my weight loss planner and the new goal it gave me just shaved me down from a 2,150 calorie allowance to an 1,850 which will be a bit rough, but I got a dog who is just now old enough to keep me company on some walks and has taken to dragging me around on some light jogging as well so I have some physical company for motivation now.

Not really sure what's keeping me stuck exactly where I'm at weight wise, but in the last couple weeks I've cut out bread from my work lunches, as well as pasta and rice for the most part in general, so I'm hoping that might help jump start actual number losses again.

Also, as I think I've said before, I'm surrounded by far too much "Oh, you're fine the way you are!" and "Dad bods are totally the thing right now!", so any cruel mockery and fat shaming is just as welcome as any advice if someone has some motivation to throw my way.

 

[EnemyStand]

Been a while since I checked in here, needed to see some stories and see I'm not the only one hitting plateaus and struggles. I was around the 250-260lb range back in May, got down to about 235 in June and have stayed firmly planted there since. Glad I haven't gone up, and, while I've not gone down at all either, I've been told I still appear to be losing so I'll take the consolation prize for now.

I had the same thing at my 280 plateau. People would say how good I was doing and I would say "Umm...lolwut? I've been the same weight for weeks!" But I had to admit they were right, so we're all going to make it! Don't let the plateaus get you down!

I did a soft reset of my weight loss planner and the new goal it gave me just shaved me down from a 2,150 calorie allowance to an 1,850 which will be a bit rough, but I got a dog who is just now old enough to keep me company on some walks and has taken to dragging me around on some light jogging as well so I have some physical company for motivation now.

I feel that. My allowance has been dropping steadily, so I wind up having more cheat days than I should. Steeper closest to the summit.

Not really sure what's keeping me stuck exactly where I'm at weight wise, but in the last couple weeks I've cut out bread from my work lunches, as well as pasta and rice for the most part in general, so I'm hoping that might help jump start actual number losses again.

That should help. Once that plateau breaks, you'll lose like crazy.

Also, as I think I've said before, I'm surrounded by far too much "Oh, you're fine the way you are!" and "Dad bods are totally the thing right now!", so any cruel mockery and fat shaming is just as welcome as any advice if someone has some motivation to throw my way.

You are not fine the way you are, and "dad bod" is just an excuse to be a lazy blob. Keep exercising with the dog, because letting your dog get fat is animal abuse.

 

[CashMoney!]

Exposure to deathfats at length recently (namely Polissa and Amberlynn) has invited some introspection with my own eating habits once more and I've decided it's time to correct them for good. Thanks, KiwiFarms. 18:6 IF, cut out the junk, more water, decent meals with proteins and fats, CICO, chuck some weight training in here and there. I have a texture squick with vegetables so I'll work them in with vege/fruit combo juice, broccoli/cauliflower rice, soup, roast veges.

I have done this in the past with good results several times but one or two off-days often turn into utter failure because my resilience if I fall short of an expectation for myself is pretty much zero. That's probably my biggest challenge; being easy on myself if I have a bad day and staying true to my routine when I feel better. I'm definitely a boredom and anxiety eater, and it's made my brain and body feel sluggish. I'm planning ahead tonight so I have go-to activities to keep me busy when I think I'm hungry or want a distraction. I'm curious about extended fasts but I'll just get on the horse with intermittence first.

My body hasn't been 100% since I was maybe nineteen. It's been a long ass time since I felt proud of and comfortable in my body. I'm not obese by any means, thankfully, but I'm unhappy with the state of it and I want to make it a nice space for myself to live in. I normally don't give any thought to my body at all but it's important for me to look after it. Right now I live in leggings and hoodies, but hiding like that isn't how I envision myself at all in the long run. Time to shed the gross and embrace the good.

Will post some progress every so often. My goal weight is 65kg.

 

[CashMoney!]

Sorry, can't edit my post above. Six days in and I feel fantastic. It took five days to remove overt hunger, headaches, moodiness from the dietary and fasting changes; unpleasant at times but I pushed through. I've lost almost a kilo of what should be water weight.

- easy switch up to 18:6, might end up doing OMAD
- cleaned up my diet, which means I now feel full before my calorie limit of 1500 and I'm fine until the next day
- no desire for junk food or snacks
- water intake is a big challenge but I'm working on it with the help of electrolytes and sipping on most of it in the evenings.
- significantly reduced bloat, inflammation, anxiety, and brain fog
- quality of sleep and mood has increased plenty

Will update in another month. Adding proper exercise soon now that everything above has been addressed.

 

[Harambe]

Today I'm 108kg. I've got a lot of obvious things to cut out, drinking, dessert, snacking. But, I am down 20kg since my high in 2020 of 128. So not all is lost. I'm up 18kg since my low of 90kg. Sucks to have to lose it again. I was close! I had finally gotten under obesity in BMI. I can blame drinking for most of that, when work got worse, when the lockdown this spring got bad, drinking went up, and with it went weight. Hell, last night I drank a liter of radlers because my building got locked down again for a few days and my neighbor got sent to the fucking camps for being on a bus with someone with covid, probably why I shot up by a kg overnight.

I'm back at the gym every other day and lifting, and the results are encouraging, can already see increases in muscle size and strength. I'm back to riding my bike around, and I'm limiting drinking to the weekend instead of every day, and I've convinced the wife to stop buying so much fucking dessert. Not that temptation is the problem, but wasting food is immoral. And if I stop drinking 2-3 glasses of wine a night it should come right off, god willing. Today I'm doing a 24 hour fast to try and see where I am after pissing away the drink and a bit of the water weight. Probably around 106 if I had to guess.

Hopefully by the end of the year with about 1kg a week I can be back around 90kg and looking good. Guess I'll check in in August, maybe I'll be around 102kg.

Good news, I'm at 102.9kg today. So, 5kg lost in about 5 weeks. Not too bad. Drinking is more or less under control, just a couple glasses of wine a week now. Lifting has been solid but I was out of commission for 2 weeks because I hurt myself doing a squat, fell back and bruised my neck pretty bad, just glad I didn't million dollar baby myself. I'm pushing toward 1/2/3/4 on my lifts. Broke through 1 plate on bench hit about 27.5kg each side, reaching 8 kg on each side on OHP, my weakest lift because of old shoulder injuries, squat is around 2 plates but I'm training my accessory muscles so I can do it with better form, and my deadlift is out of practice but I can push 2 plates super easy. Change in my physique in the past month is extremely noticeable, I'm still fat, but my tits look more like pecs, my arms have definition, my feeling of overall strength is great. Getting my testosterone levels checked this week. Hopefully in September I'll be feeling a little more built and back under 100kg.

 

[Chickin BBQ]

Last year I was at an all-time high of 104kg, and felt my body starting to try to murder me so I went moderate health nut with calorie cutting via IF and a daily yoga routine. Dropped 15kg in about five months, and had never felt better. Then some pretty significant shit changed in my life and between stress and ignoring my health I am back up to 102kgs again hanging out on that border and craving sugar all the time.

It blows that I have to lose this weight again, but on the plus side not all of my exercise gainz have gone away. I'll be checking in with my progress here.

How:
Yoga is great, but I get bored of it quickly because of a lack of overall goal outside of weight loss. So here's some goals I'm setting myself that are loosely based on some military bullshit. Diet -- the only thing that I'm changing is a goal of stopping snacking, and breaking my crippling sugar addiction.

What:
By December 31st, 2022:
Weight: 89kg
Push-ups: 40 in two minutes
Pull-ups: 24 in two minutes
Curl-ups: 50 in three minutes
Kettlebell swings: 125

March 1st, 2023
Weight: 86kg
Push-Ups: 60 in two minutes
Pull-ups: 40 in two minutes
Curl-ups: 60 in two minutes
Kettlebell swings: 200

Currently (August 18, 2022):
Weight: 102kg
Push-ups: 12
Pull-ups: 14
Curl-ups: 6
Kettlebell swings: 80

 

[BTS4Lyfe]

Update to my old Post.
It has been 4 weeks since I have made an effort to get my weight down from 100Kg to 90Kg and it is going swimmingly.
In these 4 weeks I have lost 4 kilos which sets me up with a pretty good time frame. I will as I have previously mentioned keep it at 90 because of not wanting fucky and flabby skin. Currently at 96,2.

My main ways to loose weight is calories in calories out. I got myself a pedometer and an independent weight loss app. It is called "YAZIO" and its surprisingly not shit. Whenever Cook something I can just scan the ingredient packaging and then say how much gram I use and chances are they have that stuff in their database. I have eased up on the 1500kcal plan and went to a more reasonable 1500-1800 plan but once in a while I will under or overshoot it depending on if i am too tired to cook after work or if a local festival takes place. However after the one day of slacking of it is right back to the original plan.

Drinking: I try to have an intake of at least 2.7 litres of water a day. It helps you body makes you feel fit and as I have understood it flushes out fatcells that have been used up? Even if not I have the feeling it helps and I feel great drinking it.

Interval fasting: This one is super interesting because it is also healthy you can work up to it and it works specifically against you fat and just by the way it works might psychologically help you with lowing you kcal intake. when you fast you bloodsugar sinks and eventually you reach a low. Don't eat for 12 hours (on average) and your cells will start feeding on your fat reserves which really is want you want if you are a fat fuck. I am not saying its easy because at that stage your body has to do a lot of work to get that sugar, but it will get you to your result. After about 14 hours your cells will start a self cleaning process? That seems to be the part why these detox guides make you fast. Don't really know ,but if it does it's a plus. After 15 hours (again depending on the person) your body starts producing more growth hormones which might help you with developing muscle mass. In a perfect world you can train at the end of your fasting interval for optimal fat burning and muscle growth.

Cooking: The app also has a lot of recipes for food that won't make you feel like you have eaten nothing all day after stuffing it down your gullet. I have started to appreciate basic yoghurt with muesli. Usually 200 grams of yoghurt and 30 grams of muesli is pretty good. And i try to get my hands on spelt bread since it is good for your digestive tract and tastes good while still being rather filling. I also prep some of my meals for the week so I have more free time. Weekends is optimal since i can listen to Joshs podcast, do the cooking and then just freeze it.

This dumbass shit is actually working and I feel stupid for only now recognizing it. However not that I have grasped how to lose the weight and how I kept that weight, I don't think I will get fat again easily. I will have to start exercising soon since my upper body is a mess, very little muscle.

PSA: Don't fuckin starve yourselves you retards. If you can't work with any diets or weight loss plans you have found online go to a fucking doctor or somebody else qualifies and don't puss out if they ask you hard hitting questions. They need the answers to help you.

 

[Sweetpeaa]

So in April I stepped on a scale and realized I was '209'. This was a surprise as I really wasn't eating much and I never really snack. I started walking more and eating breakfast (before I drank coffee and ate nothing in the morning). I decided to starting using steel cut oats which I have with blueberries in the morning.

I am considering cutting out coffee as it keeps me up at night and poor sleep can contribute to weight gain. I usually make a power salad for dinner with salmon or lean meats. I've bought some lower carb artisan bread so I can starting having sandwich's.

This has taken me down to 194 at 5'8. I have a lot more to go and boy, is it going slow but it's going somewhere.

 

[EnemyStand]

Well, another month went by. I'm down to 264 as of today, so nothing terribly exciting. A pound a week average isn't bad, especially since the freaking Sugar Werewolf was out in full force. I think he's sated now, but good lord did I eat like crap. I can blame the convenience store at work all I want, I'm the one who shoved the food down my throat. Luckily, it's plastic only so now I'm just going to leave my credit card at home since I can only just barely behave all of a sudden it seems. Might have lost more if I did it right but who can say? It's over now. Thank the Lord for the calorie tacker I have, I'd probably have gained without it.

Anyway, I know what my problem is: I'll eat to get calories even if I'm not especially hungry. Work is boring as hell, and I'm usually tired so my willpower goes out the window when I feel like snacking. I keep telling myself that as long as I'm not over my allowance I'm fine, but I want to eat better, not just eat less trash than I used to. I have to really focus on figuring out if I'm actually hungry or just bored.

Personal training-wise, I'm inching higher and higher. It's tiny progress at first: a can hang on a few more seconds, I'm a tiny bit faster, I react a little quicker but it'll all add up so I'll make it.

 

[FraudFrog]

Hey guys, just wanted to chime in about my journey.

In my 40s, so that’s not great, and last year was diagnosed with Hashimotos (my thyroid gland is kinda fucked), triglycerides, and high blood pressure. I was at 150 and worked my way down to 146 by January. Then I lost control.

I stopped exercising, by May of this year I was up 152. My doc put my on stronger meds and told me I gotta take control, loose stress, sleep better,go to church, you know the rest.

So in May, I started to snack less and lift more, I made it to 148 by early July. My kid brings home a stomach bug, and I lose another 2 pounds, 146. This is great, but not sustainable, but I decided to take advantage of my loss in appetite for a few days to cut out snacking almost entirely. A week later, still 146.

Then a skinny coworker mentioned she fasts and drinks bone broth on her fast days. So I look into the bone broth diet and decided to give it a go. And holy shit it works.

I eat a 150 calorie bar for breakfast. A Cambells “Well Yeah” soup for lunch (the bowls or the cups) at 150-200 calories, and a small plate of veggies and protein for dinner about 400-500 calories. I’ll snack on a tangerine in the day, at most 2 if needed. With exercise in the evening, weight lifting 2-3 times a week. I “fast” (not a real fast) 2 consecutive days a week, drinking only bone broth with some spices and salt 4-6 times during the day.

With this I have gone down to 136 as of this morning. I won’t lie to you, I’ve messed up a little there with chips or chocolate, but never anything more than a bite, if I open a small bag of chips, I eat 10 or so and dump the rest in the trash. I do eat bread once or twice a week. The hunger really bothered me and first, and I was worried I would get hypoglycemic, but that never happened. Now I’m used to the hunger and rarely feel it.

My goal was 135 but I’m gonna see if I can push it to 130. I’m 5’6, and I feel and look way better than I did weeks ago.

I hope the best for all of you, especially those with thyroid issues, it’s fucking sucks to have your metabolism crash, but you can do it, just tough through it a bit more and you’ll get there. And more importantly, find what works for you.

 

[CashMoney!]

Proud of you guys. Looks like many of us are around the same starting point of ~200lb. It's a big commitment to entirely overhaul your eating and exercise, and you're doing great! Very inspiring.

In 3 weeks I've lost 2.5kg/5.5lb, 1 BMI point, and I've had off days in that time near the beginning where I didn't fast, went over my 1500 calorie limit, ate rubbish, or had inconsistent activity. I skinned my knee ten days ago pretty deep and it's still healing which is making exercise impossible because it's in such a shitty place. It's slow but I'm not maintaining or gaining so I'm happy. I'm going to try 18:6 next week as an upgrade from 16:8 to help with fat burning, and I have my eye on a pair of New Balance shoes to make walking long distances more comfortable. I've found a lot of enjoyment in a local trail and there's a 1hr loop I'd like to try.

My meals are pretty repetitive and basic but I usually get my protein of 75ish grams in for the day while under 1500. Cutting sodium was a challenge at first, but it drastically reduced bloating almost immediately and I stay away from processed food as a result. I can't often get through bad food, and the only snacks I eat are usually "good things". I just don't want to put bad food in my body and it even tastes bad now.

Breakfast for me is usually my protein + multigreens powder shake with oat/almond milk, frozen berries, natural yoghurt, chia + other seeds. Additional multivitamin. Sometimes I leave out the berries and seeds to avoid using my blender so I don't have to take the jug apart and wash it lol. Later on I have 2 eggs, 40g cheese, 25g no nut pesto, and 10g of hollandaise sauce on a bacon flavoured muffin split. These two things always hit my protein marker for the day, and anything else is usually roasted broccoli and an apple to keep me feeling full until I eat again. I never feel hungry after meeting 1500 calories with that setup, it's easy to make everything, and I get my nutritional needs met. Reducing carbs and upping protein meant the end of my fasts were rarely noticed and I wasn't looking at the clock with a rumbling tummy.

As far as exercise goes, I've been using darebee, and I find it much easier to get through workouts than trying to keep up with some smiling asshole on Youtube. Once I've finished the foundations program, I'll do it again with weights.

I'm happy with my progress although I'll work a bit harder with exercise and longer fasting to increase it. It's nice to see with hard data that my choices are doing something, and my off days are recoverable. I am looking at probably a full year of this before I get where I want to, but I'm okay with that.

 

[Mittens]

Just some thoughts on weight loss:

• fruit is only slightly healthier than candy
• breads and grains are a waste of calories because they aren't filling
• if you're doing a low sodium diet make sure you're getting iodine from somewhere
• high protein diets are the most filling
• a whey isolate protein shake with psyillium husks (metamucil) with a senior multivitamin (no iron) makes for a decent meal substitute
• sugar makes you crave more sugar. Even sugar substitutes.
• Instant broth is 10 calories a cup
• Most vegetables you don't have to bother counting calories if you count calories
• I highly recommend getting a scale to weigh and log all your food. It's tedious, but this helps teach proper portion sizes. It's sometimes surprising.
• Losing the weight is the easy part, keeping it off is hard. Going back to your old habits means going back to your old weight.
• Exercise is not a very important component to weight loss. The time and effort it takes to burn off even one soda is ridiculous, much easier just not to drink it in the first place.
• Salad isn't healthy if you slather it in dressing.
• Mexican street tacos with lean meat might very well be the perfect diet food imo. Also, gravy can be made surprisingly low cal (like 40 calories a cup off the top of my head)
• There aren't many foods you absolutely should never eat, but if there was one, it'd be french fries.

 

[Dr. Geronimo]

The greatest obstacle to my weight loss is my wife. It's been a struggle fighting her to lower our portions and not cook like a mexican.

Currently hovering around 240, with an end of year goal of 230 and final goal around the 205-210 area. This should be easy but at this point I might just have to be a child and scoop half my plate straight into the trash and weather the storm.

 

[Mr. 0]

The greatest obstacle to my weight loss is my wife. It's been a struggle fighting her to lower our portions and not cook like a mexican.

Currently hovering around 240, with an end of year goal of 230 and final goal around the 205-210 area. This should be easy but at this point I might just have to be a child and scoop half my plate straight into the trash and weather the storm.

Start hoarding leftovers, it'll be good practice of discipline to not eat it all at once (and it might save you some money on groceries if you can stretch it out far enough)

 

[FraudFrog]

The greatest obstacle to my weight loss is my wife. It's been a struggle fighting her to lower our portions and not cook like a mexican.

Currently hovering around 240, with an end of year goal of 230 and final goal around the 205-210 area. This should be easy but at this point I might just have to be a child and scoop half my plate straight into the trash and weather the storm.

Similar issue with me, my MIL used to live with us, and she just packed the plate with food. If she maked my lunch for me, I’m looking at having to dump half.
I started making my own dinner plates (now tiny plates or bowls) and packing my own lunch. It’s nice to have family look out and take care of you, but sometimes, it does more harm than good.

 

[burntwater]

For the longest time I maintained a weight around 190 pounds and during the height of the work from home pandemic I ballooned up to 220 in August of 2020. Got sick of that and being overweight in general and started to put effort into working out and eating healthier and as of this morning I was at 143 pounds (I'm a manlet so that's a healthy weight for my height.)

I'm going to work on maintaining and putting on some more lean mass.

 

[That Guy From The Thing]

Trying to follow the advice Null gave on american vitamin suppliers. Whats a good place to buy imported online? I'm taking glucosamine condrotin, and a multi. Want to add B12 and D.

 

[Harambe]

Trying to follow the advice Null gave on american vitamin suppliers. Whats a good place to buy imported online? I'm taking glucosamine condrotin, and a multi. Want to add B12 and D.

If you're in the habit of eating eggs or popcorn as a snack, I recommend nutritional yeast as a good source for b vitamins. A spoonful hits your DRV for pretty much every b vitamin. Shit tastes pretty much like the sprinkle parmesan bullshit cheese, so delicious. I also add it to oatmeal sometimes to make it savory.

 

[Mr. Pestilence]

Today is the first time I have been under 220lbs since I was 12. It’s a really fucking bizarre feeling knowing that I‘m now lighter fully-grown than when I was an adolescent. Not sure where to go from here tho cause Im still fat lol.

 

[Durendal]

A good bread replacement is fiber rich crackers as in Wasa knackebrod. Mine come in at 33kcal a piece and it fills me up way more then regular bread that is easily in the 80-120 kcal range. Also coffee is one of my biggest helpers besides just trying to keep busy. The 'hunger' you feel is completely fake and it goes away if you ignore it. There is enough fat on your body at your current weight to last weeks.