Weight loss support thread

[Overly Serious]

2.5kg left to goal. I'm fairly tall and male so I can carry 2.5kg pretty well but still I want to get properly back in shape and am aiming to get that last bit off. Still, backslid a little these past few days. Must keep focused on the target and not let a couple of off-days turn into a change of direction. Really close.

 

[Red_Cap]

260 when I started, weighed in at 208 this morning. I weigh in every day and take the weekly average when I have Saturday's weigh-in.

Getting married end of the month, wanted to hit 200lbs. I'll be a little shy of that probably, but met my other two goals (220 before proposal, 210 before vacation). Fiancé says I'm leaning out. I blame the fact I started taking creatine for workouts like three weeks ago and plateaued for that time.

Big goal is 185 by next Spring.

 

[Joe Cool]

How good is running if I'm not making significant changes to diet or lifting weights? I'm doing thirty minutes every other day, I've lost some belly fat and have toned calfs, but at the scales I've only lost 2kg at most and it goes up and down all the time. I'm about a month in to my running routine if it helps.

How naive was I - but they don't say diet and exercise for nothing. Here's what I've been doing most recently (it's really simple):

1. Recorded the food I ate on a spreadsheet everyday for a month. It really helped to highlight and eliminate a lot of the garbage I was consuming.
2. Intermittent fasting (16/ 5) five days a week. This part was really easy since I wasn't doing evening snacks to begin with - I only have to skip breakfast.
3. Two hours of running a week (3x40 minutes).

This is producing a consistent loss of 2-3kg a month without the scales jumping all over the place between weigh ins. I suspect I will need to tweak my system over time, but this is something I can stick with for now. If you're struggling I would recommend giving intermittent fasting a go because that's an easy 500-700 calories you can eliminate right away.

 

[Null]

 

[SpinelessArtist]

I'm recently back at the gym but have been struggling with consistency. My current goal is to go 5 times next week. If I fail I'll have to donate 10 dollars to a tranny charity. If I can do it however I'll treat myself to some delicious ice cream

I'm currently 141 lbs and my ultimate goal for life is 120, so 20 lbs to go. My highest weight was 180 lbs. Reading this thread makes me feel very motivated. Good luck to all kiwis.

 

[Wujime]

According to a calculator, I shoul eat less than 1100 kcal a day to lose 1kg per week.
This is hell I'm so fucking hungry

 

[WardTrangler]

According to a calculator, I shoul eat less than 1100 kcal a day to lose 1kg per week.
This is hell I'm so fucking hungry

The hunger do be like that.

 

[Overly Serious]

According to a calculator, I shoul eat less than 1100 kcal a day to lose 1kg per week.
This is hell I'm so fucking hungry

I would rather full on fast than do a partial down to 1,100KCal.

1kg per week is very high rate of weight loss. How much are you trying to lose in total?

 

[Wujime]

I would rather full on fast than do a partial down to 1,100KCal.

1kg per week is very high rate of weight loss. How much are you trying to lose in total?

Going from 90 to 60 kgs

 

[Overly Serious]

Going from 90 to 60 kgs

Okay. Unless you're Batman you're not going to lose 1kg per week for 30 weeks. Maybe if you have a friend willing to lock you in a cage for half a year and ignore your begging to be let out. If you want to lose that much (and that's a huge amount), pace yourself better. Otherwise the likely scenario is that you crash diet for a month, maybe less, and then rebound hard.

Why not set a nice intermediary goal of 10kg. That's still substantial. If your goal is 60kg I'm going to assume quite short and likely female? 10kg will be a very substantial amount if so. How about aiming more for 2-3kg per month as that's still quite a lot if you sustain it, and would mean you were down by 10kg in the early parts of next year. What matters is something you can keep going at.

 

[Wujime]

Okay. Unless you're Batman you're not going to lose 1kg per week for 30 weeks. Maybe if you have a friend willing to lock you in a cage for half a year and ignore your begging to be let out. If you want to lose that much (and that's a huge amount), pace yourself better. Otherwise the likely scenario is that you crash diet for a month, maybe less, and then rebound hard.

Why not set a nice intermediary goal of 10kg. That's still substantial. If your goal is 60kg I'm going to assume quite short and likely female? 10kg will be a very substantial amount if so. How about aiming more for 2-3kg per month as that's still quite a lot if you sustain it, and would mean you were down by 10kg in the early parts of next year. What matters is something you can keep going at.

My goal is 60 because that's how I was pre-covid, and I still saw myself as being too fat back then and wanted to go down to 50. I'm not a girl, but I am 168 cms short...
Yeah, I could take it slower, maybe lose 0,5 per week instead, but I am just very tired of being disgusting.

 

[12345]

I've found water helps me. I don't mean the water your supposed to drink over the day but when you're hungry? Sometimes you aren't really hungry, you are dehydrated. We're 60% water! Next time you feel hungry take a few good mouthfuls of water and wait a couple of minutes? Are you still hungry? No -> You were thirsty! Congrats you didn't nibble on something because you were hungry! Yes? You are probably actually hungry. If you aren't sure take another couple of drinks and wait a bit. Snacking gets people because they don't tend to think of those calories, they aren't real and anyway I'm hungry so I have to eat...

Speaking of empty calories! Try and drink water only when you eat. I know! Even breakfast. Save that coffee for after the food is in your stomach. Stuff just tastes better with your palette cleansed. (But actually stick to plain water, don't put any water flavoring during meals.

When I was a kid I used to hate water, but I actually found out I hate warm water. You just need to find the flavor of water you like!

Also apparently a tablespoon of peanut butter about 15 mins before bed is supposed to speed up your metabolism. Can't really say I've noticed much of a difference but I have only really been doing that a week now. I am regular now when I wasn't, so yay?

 

[Overly Serious]

My goal is 60 because that's how I was pre-covid, and I still saw myself as being too fat back then and wanted to go down to 50. I'm not a girl, but I am 168 cms short...
Yeah, I could take it slower, maybe lose 0,5 per week instead, but I am just very tired of being disgusting.

Thanks for more info. I get feeling the huge need to get rid of it. I want to help you do that. But I also know from experience with others that such a drastic effort is very hard to sustain. If you want a rapid drop of modest amounts you can do that with willpower, but a big drop like you're talking about is a marathon not a sprint and really needs planning and longer-term commitment. You want your body on your side, not fighting against you. That's why I said I'd actually prefer to do full fasting rather than try to hover around the 1,100KCal mark and keep trying to tug my body back every day. Not that I'm advocating fasting to lose that much.

Here's my friendly suggestions meant as a few options to consider.

• Take a good look at what you eat and try to have a salad every day. The fibre and bulk will help you feel fuller and slow down your digestion.
• Do a morning weigh-in at the same time each day and track that on an app or spreadsheet. Ideally what you want to be able to see is your last seven days average. That's what you should be measuring yourself by - day to day varies too much. Don't freak out if your weight goes up massively one day and don't (over) celebrate if it drops sharply another. Your goal is to consistently get it dropping on average week by week.
• For goals, set intermediary goals. I honestly think my 10kg was too much and I felt I had to say that because you had such a large goal in total. But I would say 5kg intermediary steps are you goal. That gives you six in total. So your first goal would be 85kg. That may sound far from what you want and it might also sound easy but it's not as easy as it sounds because your goal isn't just to reach that, but to keep it there and not rise back up. You only meet it when you've kept at 85kg or lower for seven days. You can do this and you'll feel good for having done it and you'll have started to build the habits in doing so that will carry on to your next 5kg goal.
• Consider doing a form of intermittent fasting. I would recommend the 8/16 format in which you have an 8hour window in which to eat and typically you make this from 12pm to 8pm. Your body can adapt to this relatively quickly as it's a simple repeatable pattern and it still has room to get two good meals in.
• STOP eating refined sugar. This is a big one. Once you do there'll be a wobble period of around 3-5 days during which you'll get major hunger pangs for something carb heavy. But this passes once you're off the sugar and then after that the craving is more psychological than physical. Replace it with other healthier foods.
• Figure out some staple meals in advance. Can be something simple like porridge (made with whole milk) and a couple of boiled eggs. A salad you can make quickly with lots of leafy greens. Whatever it is, learn to make it quickly and keep the ingredients on hand. Then when you get hungry you have a sudden fallback ready to go in about ten minutes. You have enough will power to make yourself eat your staple meal instead of some bad snack.
• Look to drop a couple of kg per month. That's sustainable, you can probably hit your first 5kg loss goal in about 8 or 9 weeks. If you do that, don't feel you're not doing enough, you'll be doing well. It means that by this time next year you'll be close to your target weight. It'll be in sight at least.

I think if you can grab at least some of that list you'll be off to a good start. And of course you can check in here on the thread to report your progress. Lots of people willing to help.

 

[12345]

STOP eating refined sugar. This is a big one.

This is very important. Most people don't realize how much sugar is in processed foods.

If it's white (and has carbs) it's not right. Just avoid it. If you are having a difficult time avoiding sugar carbs (Because you do need some carbs, it's where you get them from like the leafy vegetables @Overly Serious mentioned) if you can, try meal-planning as someone who is diabetic. It's amazing when you see how much sugar is in food. Even natural sugar. I've been able to cut out enough sweet and sugar from my diet that bananas are sweet to me now, which is probably a good thing.

(Edit: I'm Canadian. If you are European it might not be as processed as much. For example my ex used to get mad at me because I'd let the bread go bad because I assumed it would last a week before it started to go bad.) But either way, look at the labels especially if you don't count calories, you might be surprised.)

 

[Imp]

Negative 45 lbs/20.5 kgs/3 st 3 lbs but I'm freezing cold! We're finally out of AC weather and it's 74F in the house, only a couple of degrees cooler than AC set where comfortable garb is shorts, sandals and tee shirts for me. Currently I am wearing a long sleeve waffle tee, long pajama pants, wool socks, wool and shearling slippers and a cashmere cardigan! I'm going to go add another layer and maybe some heavier sweat pants.

So anyway, I'm on 7.5 mg of tirzepatide/week, never went over 10 mg. I try to eat as much protein and fiber as I can but otherwise have no calorie or meal plan. I have a Garmin watch and set daily and weekly goals, not too difficult as I am *old* and have 2 metal knees, not to mention a bulging disc, spinal stenosis and spinal arthritis. Veeeery slowly adding more time and effort for best results.

Those of us who lose weight by dint of will and effort are amazing to me. You guys rock.

 

[SpinelessArtist]

My goal is 60 because that's how I was pre-covid, and I still saw myself as being too fat back then and wanted to go down to 50. I'm not a girl, but I am 168 cms short...
Yeah, I could take it slower, maybe lose 0,5 per week instead, but I am just very tired of being disgusting.

Be careful with extremes, fren. I completely understand not being satisfied with your current body but I think getting desperate with it is not productive long-term. I won't PL but usually extreme dieting leads to bingeing. So even if you lost weight rapidly you'd eventually end up gaining it back all over again, and just end up being more dissatisfied with yourself than if you'd take it at a slower pace.

0,5 per week is perfectly reasonable. But maybe I'd focus on lifestyle changes rather than just your weight per se. 50kg is also really low for a guy. Just take care. Good luck on your journey

 

[lurker7274519]

Question for the fasting experts of the forum, due to my current stressful environment sedentary lifestyle, boredom, and to be honest sheer irresponsibility, I have gained WEIGHT! I am not obese... yet. HOWEVER, I DO NOT LIKE IT ANYWAY. The sensation of relinquishing control and letting go of oneself is quite unpleasant, and it is being exacerbated by the fact that recent events in my area necessitated my absence from the gym earlier this year.

This is not a request to see if my plan is the most convenient and logical, this is a self-imposed challenge made to get me to lock in again.

Not eating till December 13 (I am not going to deny my grandma the privilege of a proper family reunion meal) what supplements should I need to take if any? Planned to also go back to the gym, should I avoid it till I stop fasting? [Or in the case this is not doable due to biological reasons, how low could I take my caloric intake without giving myself organ damage] any recommendations?

I have done before, month long diets of intermittent fasting mixed with lower than 1000 daily cals, and I had no problem yet, but I haven't tried to get it lower than that, and most chatbots just call me mentally ill I was going to ask Reddit, but I remembered that those niggers unironically think that men can turn into women, so I put that idea down, and then it occurred to me "I can ask the farms! My favorite school shooter forum" for advice

 

[Overly Serious]

Message to all those who have now bought in large amounts of chocolate and candy for tomorrow's Trick or Treaters: "Stay Strong. It's for the kids."

Personally I'm just going to try and picture some small child's face if I tell him or her "Sorry, there is no more candy" and that should help me avoid eating any of my stock until Halloween is over. For the day after, I think I just have to rush it to a Foodbank as quickly as possible!

Question for the fasting experts of the forum, due to my current stressful environment sedentary lifestyle, boredom, and to be honest sheer irresponsibility, I have gained WEIGHT! I am not obese... yet. HOWEVER, I DO NOT LIKE IT ANYWAY. The sensation of relinquishing control and letting go of oneself is quite unpleasant, and it is being exacerbated by the fact that recent events in my area necessitated my absence from the gym earlier this year.

This is not a request to see if my plan is the most convenient and logical, this is a self-imposed challenge made to get me to lock in again.

Not eating till December 13 (I am not going to deny my grandma the privilege of a proper family reunion meal) what supplements should I need to take if any? Planned to also go back to the gym, should I avoid it till I stop fasting? [Or in the case this is not doable due to biological reasons, how low could I take my caloric intake without giving myself organ damage] any recommendations?

I have done before, month long diets of intermittent fasting mixed with lower than 1000 daily cals, and I had no problem yet, but I haven't tried to get it lower than that, and most chatbots just call me mentally ill I was going to ask Reddit, but I remembered that those niggers unironically think that men can turn into women, so I put that idea down, and then it occurred to me "I can ask the farms! My favorite school shooter forum" for advice

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So you're talking about a six week fast with no food. Expect your body to go into starvation mode and give you a whole lot less energy to work with. I honestly don't recommend this but you'll want an electrolyte drink without sugar and take some vitamins. But fat soluble vitamins wont absorb as well without fat. How much are you trying to lose? This thread seems to be experiencing an uptick in people who think just stopping eating for a long period is a good weight loss strategy. Long term, tends not to go well.

Organ damage isn't a question of how low your daily intake is, but how long you're in deficit for. So it's kind of a "wrong question". A few days without any calories wont harm your organs. A life time of 200KCal below maintenance requirements means you're dead. Even when hospitals used fasting to counter morbid obesity, the duration of the procedure was limited to 3-5 weeks and that was with a protein supplemented formula. (Fun fact, they originally provided nothing but water and one person died. Then they started giving a liquid protein diet and 44 people died). There was a study a few years back that found no harmful effects in a fast lasting up to 21 days. But it wasn't exactly the final word in studies.

What is your current diet regimen? Are you doing Intermittent Fasting already? A fixed caloric limit per day at some % below maintenance? Or is this another 0-60mph radical life change thing. What's the longest you've ever fasted before and how did you feel?

 

[lurker7274519]

This thread seems to be experiencing an uptick in people who think just stopping eating for a long period is a good weight loss strategy

Is not I am bored, and wanted to make a funny experiment, and try to get an actually morbidly obese family member to drop the fork (for now it's somewhat working)

What is your current diet regimen? Are you doing Intermittent Fasting already?

Yeah, I am taking tea, sparkling water multivitamins and magnesium. In terms of solids, I am intermittently fasting in business days.

600 to 400 cals of protein and veggies

on Saturdays, I extend it to 1000

the longest you've ever fasted before and how did you feel?

A week and pretty much OK

Organ damage isn't a question of how low your daily intake is, but how long you're in deficit for. So it's kind of a "wrong question". A few days without any calories wont harm your organs. A life time of 200KCal below maintenance requirements means you're dead. Even when hospitals used fasting to counter morbid obesity, the duration of the procedure was limited to 3-5 weeks and that was with a protein supplemented formula. (Fun fact, they originally provided nothing but water and one person died. Then they started giving a liquid protein diet and 44 people died). There was a study a few years back that found no harmful effects in a fast lasting up to 21 days. But it wasn't exactly the final word in studies.

Neat

 

[Overly Serious]

@lurker7274519 Well if your goal is weight loss I'd say you're already well underway with what you describe. But if your goal is "funny experiment" that's outside my wheelhouse to be honest. At least you've done actual fasting before and are doing some now. I hope you have plenty of weight to lose though because six weeks without eating is a lot. All I can really suggest is that you decide in advance some criteria that if met, you will abort the fast. Have them there and written down before you begin and agree to stick to them, because a long term fast might mess with your attitudes and perceptions a bit. Don't want you going all pro-ana on us.