Weight loss support thread

Non alcoholic fatty liver. I postulate its caused by insulin resistance.

Over production of estrogen + insulin resistance = non alcoholic fatty liver.
 
DocHoliday1977 said:
Non alcoholic fatty liver. I postulate its caused by insulin resistance.

Over production of estrogen + insulin resistance = non alcoholic fatty liver.
Click to expand...
Well then Pam, I'm going to assume you're a diabetic and always suggest you consult with a healthcare professional. Now, you can go some *cough cough* unnatural routes if you're white knuckle'n it. But, that'd be only in the world of minecraft.
 
SickNastyBastard said:
Well then Pam, I'm going to assume you're a diabetic and always suggest you consult with a healthcare professional. Now, you can go some *cough cough* unnatural routes if you're white knuckle'n it. But, that'd be only in the world of minecraft.
Click to expand...

I'm on a fasting diet. I eat all my calories in one siting with 18 to 20 hours of fasting. It seems to work. I do take diabetes meds.
 
DocHoliday1977 said:
I'm on a fasting diet. I eat all my calories in one siting with 18 to 20 hours of fasting. It seems to work. I do take diabetes meds.
Click to expand...
If you are type 1 , be very careful and measure your ketones. If your body starts making them hardcore you're in for a bad time. That's the biggest piece of unlicensed, unprofessional advice I can give for any kind of fasting like diet.
 
SickNastyBastard said:
If you are type 1 , be very careful and measure your ketones. If your body starts making them hardcore you're in for a bad time. That's the biggest piece of unlicensed, unprofessional advice I can give for any kind of fasting like diet.
Click to expand...
I'm type 2. I can't go full not eating or this will backfire on me.
 
Getting in touch with a dietician/weight loss specialist/whatever the fuck through my hospital is proving to be a supreme pain in the neck. You can only get an appointment if you have a referral (I guess that makes sense so as to not waste their time?), but on top of that they seem to be closed or something: Appointments have to be made over the phone through an automated phoneline thingy, which ultimately keeps ending up with the computer putting me on hold for 10 minutes, assuring me my call is important, before kicking me over to leave a voice message. This has been going on for a month. I JUST WANNA BE HEALTHY, DAMMIT!!

So since I can't get a hold of a professional at the moment and desperately want to stop feeling sick, tired, and achy all the time, I come to y'all for any assistance you can give until I can get in contact with a professional.

I've realized that I rapidly gain weight when I'm not eating enough. When I say 'not eating enough', I mean it: No snacking on junkfood throughout the day; I was poor as fuck and there was either literally no food in the house, or I literally forgot to eat for days on end due to stress and hyper-focusing on work. And when I did eat, it was very little due to a combination of the way my jobs handled employee meals and my not having an appetite. For over a decade I went for months at a time living on ramen noodles, kid-sized fries, or a kid-sized burger, depending on if I worked that day or not, and only one of those things would be all that I ate that day. I'll admit that I also lived on coffee (eventually switching over to decaf when I realized I was drinking it for taste, not for energy). Eating more than that felt like forcing it. I rarely felt hungry; just got migraines and/or felt nauseous.

I've now been diagnosed as being pre-diabetic. I know it's due to this, and I'm well aware that I was getting shit nutrition-wise. Again, I was poor as fuck and living in a really crummy situation.

However, I also noticed that I rapidly lose weight when I eat a LOT more and eat something resembling food. I had a cool boss once that sympathized with my situation and helped me out. While it was still fast food (an unhealthy chicken salad for breakfast and a VERY unhealthy triple burger for dinner every day), I suddenly melted weight-wise (roughly 180lbs before, 160lbs after). Years after that there was about half a year of things being good, and so the house had actual food in it. During that time I slimmed down a lot, too (200lbs before, 180lbs after). And just recently I moved away from the shitty house into my own, that I keep stocked with actual food. I was trying to do right at first, making sure I was eating balanced meals, and again started losing weight very soon after (210lbs before, 200lbs after). But now I'm back up and hitting 220lbs because, again, I feel like I'm forcing myself and just don't have the appetite. And now, oftentimes I don't have the energy to fix myself something to eat. Like, I'll know that my headache or shakiness is because I need to eat, but I'll be so damn sleepy.

Note that I've always been somewhat active. I've always walked to and from work: The shortest being two miles one-way, the longest (and most recent) being four miles one-way. And even outside of that, I walked to/from stores, appointments, everything (because, y'know, poorfag). But walking eight miles a day for these past three years has seen me gain weight (180lbs to 210lbs), because my body is fucked. In fact, half the reason for my move was to shorten that walk, because my body is literally falling apart. My joints were swelling up real bad and I was perpetually exhausted, feeling too tired and ill to put anything in my stomach, and so sleeping instead of eating.

So yeah, I need to re-learn how to identify when I'm hungry before I start feeling like shit. Don't get me wrong; there are rare times where I DO feel hungry. But those times always suck hardcore: I feel like I'm starving and no matter how much or what I eat at that point, nothing satiates me fore very long unless it's a shit-ton of meat (beef and pork in particular; beef works best). That joke of eating Chinese food and immediately feeling hungry again after? That's me during those times, and it's not Chinese food. I don't like the feeling of starving and having a hunger migraine for a upwards of two days straight. Because of this I make sure to keep some pork steaks in the house, and opt to eat chopped beef at work for lunch. I'm not entirely sure if this is all in my head or not: Those starvation modes have only ever kicked-in on my off days. I don't know if it's because I don't have work to distract me and my body's taking the opportunity to catch up on its nutrients, or I'm feeling the consequences of being too lazy to cook and opting for cereal, instead.

I've mostly cut out soda: I drink a 16oz cup of soda at work if I start feeling shaky (watering it down by filling the cup with ice), but I've been brewing and bringing fruit tea to work to drink that instead so I can get more water (and honestly, I'm so very tired of pop). I drink about 32oz of decaf coffee every two weeks, if that. I make my coffee VERY weak now, too, and chase it with water: I like the taste, but I noticed that if I'm not careful, I'll get a really bad leg cramp soon after.

I get frozen veggies and steam them: usually peas, carrots, or cauliflower with no butter or salt. I've been have been having them that way for the past year because it's friggin' tasty (and I needed to drastically cut down the butter and salt, anyway). The only exception is spinach and potatoes, but I've been weening myself off the butter and salt for that, too.

Speaking of salt, I often crave the shit out of it. I heard that sometimes when you crave salt you're actually thirsty, but drinking water when I'm craving salt always gives me the worst migraine. I've broken that association of salt cravings to popcorn or chips: I haven't had chips in several months and popcorn I've reduced to around once a month. I had replaced them with fries, but that's not exactly better and I hate fried food at this point (and I can't manage to bake fries and not have them suck). Maybe pretzels? Dipping my finger in salt and licking it isn't particularly healthy, either, and I should probably cut down the amount of salt I put on my meats as well. Curiously, despite the shit-ton of salt I used to eat, my blood pressure has always been decent and my blood sodium is always very low. It dips under the normal/healthy range on the test results, but I've never gotten a call about it, so it must be fine.

I keep a stock of fruit cups and trained myself to go for those when was craving sugar. Now my cravings are for fruit, instead. And OH BOY, do those cravings hit hard when they do. Unfortunately, I'm limited to canned/dried fruit and fruit cups: Many, MANY fresh fruits and vegetables make me physically ill no matter how much I wash them. Another reason I need to see a professional: The list of food I can eat without getting nauseous is getting smaller and I'm not a fan. I miss fresh strawberries and bananas...

Bread is reserved for toast for when I'm craving salt (butter) AND fruit. That and forcing myself to make and eat something to eat instead of just conking out. Rice and noodles are not allowed in my house. I'm so sick of that shit, and they do nothing but trigger migraines, anyway.

I bake my meats, though I salt and season the shit out of them, which is probably not good. I usually eat pork steak/tips or chicken thighs. Pork just gets seasoning, chicken usually gets teriyaki sauce.

I'm lactose intolerant, but I love and drink the shit out of almond milk. Vanilla, chocolate, regular, whatever. I buy two gallons at a time and it'll last a week and a half, if that.

I was TRYING to break my habit of only eating at work (meaning once a day), because it clearly isn't good for me. I've started keeping a food diary to make sure I'm eating more frequently (breakfast, lunch, dinner), and I am, but it's almost nothing. I feel full VERY quickly nowadays: About a cup of food is enough for me, and sometimes that's too much. I have a habit of making a plate of food or a sandwich, eating about a quarter of it, and ending up wrapping it up for later because I'm just not hungry anymore and have moved onto the drowsy stage. Half the time the drowsiness is from feeling so full, and the other half is from it being after work and me being burnt out.

As for activity, I'll admit that it's reduced a LOT since my move, mainly because it hurts. The shorter walk helped my joints a ton, but it didn't do anything for my hip and back, which I'm now in physical therapy for (arthritis and sciatica shit). They gave me a list of stretches and exercises to do, and it's helping a lot, but I'm still royally pissed that I can't physically push myself the way I want to or even do my job entirely on my own without ending up waddling around by the end of it or on my ass and unable to get back up without help.

I also don't like taking the vitamins I am (D3, B12, and iron; doc prescribed the D after bloodwork and suggested the others when I mentioned how tired I always am, especially during ladytime) and would prefer to get it from more natural sources if possible.




TL;DR: I would very much like to be healthy now, please. Doc's exercises are a good start on the activity front until bending doesn't run the risk of tweaking my hip and back and wrecking me anymore. But my brain's fucked and doesn't know when my body is hungry anymore until I'm feeling like too much shit to do anything about it besides sleep. That, plus eating regularly feels like I'm forcing it and I get full really quickly. Maybe some suggestions of quick and easy things to make that have lots of nutrients? Or perhaps certain foods to focus on?

I feel like a retard even needing to ask this shit, but clearly I'm doing EVERYTHING wrong.
 
@AmarettoPie From what I'm reading, you starved yourself for years until you destroyed your metabolism and don't know nutrition so you're still starving yourself like a retard.

There's no immediate fix but getting a food tracking app like MyFitnessPal would help. When you track everything you eat, you start to learn what everything is made out of and what sections you need to work on.

Don't make the rookie mistake of setting the app for 2 pounds of weight loss per week. If your metabolism is bad, you need to build up to a normal calorie count for woman like 2000-2200 a day.

Eat smaller meals more frequently. Do it by time. Even if you aren't hungry. Hit your calorie count, try to stay under on fat/sugars/salt and get to a good place with everything else.

https://en.wikipedia.org/wiki/Reactive_hypoglycemia - The reason you're getting headaches after eating rice or noodles. Maybe try a small serving of brown rice or whole grain bread. Trying to hit your calorie count without carbs will be a pain in the ass. As you are finding out now.

Ms Dash and other salt free seasonings are your friend. Sweet potatoes are also good if you need something sweet and you can make a bunch of them at one time in your oven. I like eating them cold out of the refrigerator with some I Can't Believe It's Not Butter and cinnamon. Nuts and peanut butter are also good for snacking if you aren't allergic.
 
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AmarettoPie said:
Getting in touch with a dietician/weight loss specialist/whatever the fuck through my hospital is proving to be a supreme pain in the neck. You can only get an appointment if you have a referral (I guess that makes sense so as to not waste their time?), but on top of that they seem to be closed or something: Appointments have to be made over the phone through an automated phoneline thingy, which ultimately keeps ending up with the computer putting me on hold for 10 minutes, assuring me my call is important, before kicking me over to leave a voice message. This has been going on for a month. I JUST WANNA BE HEALTHY, DAMMIT!!

So since I can't get a hold of a professional at the moment and desperately want to stop feeling sick, tired, and achy all the time, I come to y'all for any assistance you can give until I can get in contact with a professional.

I've realized that I rapidly gain weight when I'm not eating enough. When I say 'not eating enough', I mean it: No snacking on junkfood throughout the day; I was poor as fuck and there was either literally no food in the house, or I literally forgot to eat for days on end due to stress and hyper-focusing on work. And when I did eat, it was very little due to a combination of the way my jobs handled employee meals and my not having an appetite. For over a decade I went for months at a time living on ramen noodles, kid-sized fries, or a kid-sized burger, depending on if I worked that day or not, and only one of those things would be all that I ate that day. I'll admit that I also lived on coffee (eventually switching over to decaf when I realized I was drinking it for taste, not for energy). Eating more than that felt like forcing it. I rarely felt hungry; just got migraines and/or felt nauseous.

I've now been diagnosed as being pre-diabetic. I know it's due to this, and I'm well aware that I was getting shit nutrition-wise. Again, I was poor as fuck and living in a really crummy situation.

However, I also noticed that I rapidly lose weight when I eat a LOT more and eat something resembling food. I had a cool boss once that sympathized with my situation and helped me out. While it was still fast food (an unhealthy chicken salad for breakfast and a VERY unhealthy triple burger for dinner every day), I suddenly melted weight-wise (roughly 180lbs before, 160lbs after). Years after that there was about half a year of things being good, and so the house had actual food in it. During that time I slimmed down a lot, too (200lbs before, 180lbs after). And just recently I moved away from the shitty house into my own, that I keep stocked with actual food. I was trying to do right at first, making sure I was eating balanced meals, and again started losing weight very soon after (210lbs before, 200lbs after). But now I'm back up and hitting 220lbs because, again, I feel like I'm forcing myself and just don't have the appetite. And now, oftentimes I don't have the energy to fix myself something to eat. Like, I'll know that my headache or shakiness is because I need to eat, but I'll be so damn sleepy.

Note that I've always been somewhat active. I've always walked to and from work: The shortest being two miles one-way, the longest (and most recent) being four miles one-way. And even outside of that, I walked to/from stores, appointments, everything (because, y'know, poorfag). But walking eight miles a day for these past three years has seen me gain weight (180lbs to 210lbs), because my body is fucked. In fact, half the reason for my move was to shorten that walk, because my body is literally falling apart. My joints were swelling up real bad and I was perpetually exhausted, feeling too tired and ill to put anything in my stomach, and so sleeping instead of eating.

So yeah, I need to re-learn how to identify when I'm hungry before I start feeling like shit. Don't get me wrong; there are rare times where I DO feel hungry. But those times always suck hardcore: I feel like I'm starving and no matter how much or what I eat at that point, nothing satiates me fore very long unless it's a shit-ton of meat (beef and pork in particular; beef works best). That joke of eating Chinese food and immediately feeling hungry again after? That's me during those times, and it's not Chinese food. I don't like the feeling of starving and having a hunger migraine for a upwards of two days straight. Because of this I make sure to keep some pork steaks in the house, and opt to eat chopped beef at work for lunch. I'm not entirely sure if this is all in my head or not: Those starvation modes have only ever kicked-in on my off days. I don't know if it's because I don't have work to distract me and my body's taking the opportunity to catch up on its nutrients, or I'm feeling the consequences of being too lazy to cook and opting for cereal, instead.

I've mostly cut out soda: I drink a 16oz cup of soda at work if I start feeling shaky (watering it down by filling the cup with ice), but I've been brewing and bringing fruit tea to work to drink that instead so I can get more water (and honestly, I'm so very tired of pop). I drink about 32oz of decaf coffee every two weeks, if that. I make my coffee VERY weak now, too, and chase it with water: I like the taste, but I noticed that if I'm not careful, I'll get a really bad leg cramp soon after.

I get frozen veggies and steam them: usually peas, carrots, or cauliflower with no butter or salt. I've been have been having them that way for the past year because it's friggin' tasty (and I needed to drastically cut down the butter and salt, anyway). The only exception is spinach and potatoes, but I've been weening myself off the butter and salt for that, too.

Speaking of salt, I often crave the shit out of it. I heard that sometimes when you crave salt you're actually thirsty, but drinking water when I'm craving salt always gives me the worst migraine. I've broken that association of salt cravings to popcorn or chips: I haven't had chips in several months and popcorn I've reduced to around once a month. I had replaced them with fries, but that's not exactly better and I hate fried food at this point (and I can't manage to bake fries and not have them suck). Maybe pretzels? Dipping my finger in salt and licking it isn't particularly healthy, either, and I should probably cut down the amount of salt I put on my meats as well. Curiously, despite the shit-ton of salt I used to eat, my blood pressure has always been decent and my blood sodium is always very low. It dips under the normal/healthy range on the test results, but I've never gotten a call about it, so it must be fine.

I keep a stock of fruit cups and trained myself to go for those when was craving sugar. Now my cravings are for fruit, instead. And OH BOY, do those cravings hit hard when they do. Unfortunately, I'm limited to canned/dried fruit and fruit cups: Many, MANY fresh fruits and vegetables make me physically ill no matter how much I wash them. Another reason I need to see a professional: The list of food I can eat without getting nauseous is getting smaller and I'm not a fan. I miss fresh strawberries and bananas...

Bread is reserved for toast for when I'm craving salt (butter) AND fruit. That and forcing myself to make and eat something to eat instead of just conking out. Rice and noodles are not allowed in my house. I'm so sick of that shit, and they do nothing but trigger migraines, anyway.

I bake my meats, though I salt and season the shit out of them, which is probably not good. I usually eat pork steak/tips or chicken thighs. Pork just gets seasoning, chicken usually gets teriyaki sauce.

I'm lactose intolerant, but I love and drink the shit out of almond milk. Vanilla, chocolate, regular, whatever. I buy two gallons at a time and it'll last a week and a half, if that.

I was TRYING to break my habit of only eating at work (meaning once a day), because it clearly isn't good for me. I've started keeping a food diary to make sure I'm eating more frequently (breakfast, lunch, dinner), and I am, but it's almost nothing. I feel full VERY quickly nowadays: About a cup of food is enough for me, and sometimes that's too much. I have a habit of making a plate of food or a sandwich, eating about a quarter of it, and ending up wrapping it up for later because I'm just not hungry anymore and have moved onto the drowsy stage. Half the time the drowsiness is from feeling so full, and the other half is from it being after work and me being burnt out.

As for activity, I'll admit that it's reduced a LOT since my move, mainly because it hurts. The shorter walk helped my joints a ton, but it didn't do anything for my hip and back, which I'm now in physical therapy for (arthritis and sciatica shit). They gave me a list of stretches and exercises to do, and it's helping a lot, but I'm still royally pissed that I can't physically push myself the way I want to or even do my job entirely on my own without ending up waddling around by the end of it or on my ass and unable to get back up without help.

I also don't like taking the vitamins I am (D3, B12, and iron; doc prescribed the D after bloodwork and suggested the others when I mentioned how tired I always am, especially during ladytime) and would prefer to get it from more natural sources if possible.




TL;DR: I would very much like to be healthy now, please. Doc's exercises are a good start on the activity front until bending doesn't run the risk of tweaking my hip and back and wrecking me anymore. But my brain's fucked and doesn't know when my body is hungry anymore until I'm feeling like too much shit to do anything about it besides sleep. That, plus eating regularly feels like I'm forcing it and I get full really quickly. Maybe some suggestions of quick and easy things to make that have lots of nutrients? Or perhaps certain foods to focus on?

I feel like a retard even needing to ask this shit, but clearly I'm doing EVERYTHING wrong.
Click to expand...

1. You are fat
2. You have the power to change
3. Establish TDEE and incorporate low cal diet
4. Lift and run nd make it progressively harder.
6. Dont bitch out cuz mub feelz
7. BUY A WEIGHT SCALE FOR GRAMS
8. Ingest only weighed portions nd dont be a snacky bitch.
9. The Only One you fail is yourself

Vegies+protein + low carb = goal

Too easy
Dont feel sorry fpr youtself.
 
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I don't want to jynx it but I'm now 191 LBS. I'm surprised I lost that much. All I've been doing is sticking to Atkins meals, drinking water, some energy drinks (low carb and yes, I know, boomer joke whatever, I NEED the caffeine for my job), eating either an Atkins meal, a roasted chicken, or just deli meat. While avoiding beef altogether because of the higher fat content. Sticking to turkey and chicken. I also replace my breakfast with Atkins shakes.
 
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BrunoMattei said:
I don't want to jynx it but I'm now 191 LBS. I'm surprised I lost that much. All I've been doing is sticking to Atkins meals, drinking water, some energy drinks (low carb and yes, I know, boomer joke whatever, I NEED the caffeine for my job), eating either an Atkins meal, a roasted chicken, or just deli meat. While avoiding beef altogether because of the higher fat content. Sticking to turkey and chicken. I also replace my breakfast with Atkins shakes.
Click to expand...
We must be losing weight at same rate since we were both 199 at the same time and now 191 at the same time. I really kicked up the physical activity the last month. 3 out of every 4 days I do an ab routine that has 20-25 exercises. I walk now after every meal since it helps with digestion. Anywhere from 6-14 miles per day. I use a gps app to track distance. Did a total of 200 miles for the month. Plus I'm doing weight training doing each muscle group twice a week.

This week I am trying out intermittent fasting since my elbow needs some rest. I'm eating between 6-10 pm and fasting the rest of the day. I'm only eating 1 meal at 6 and having casein protein and some fruit at 10. First few days I got a headache and have been more sleepy in the afternoon. I'm sure I could adjust. For most of my life I skipped breakfast and lunch but I was also getting calories from drinks which I won't do anymore. I already look forward to getting back to eating like I had been the last 3 months.
 
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AmarettoPie said:
Getting in touch with a dietician/weight loss specialist/whatever the fuck through my hospital is proving to be a supreme pain in the neck. You can only get an appointment if you have a referral (I guess that makes sense so as to not waste their time?), but on top of that they seem to be closed or something: Appointments have to be made over the phone through an automated phoneline thingy, which ultimately keeps ending up with the computer putting me on hold for 10 minutes, assuring me my call is important, before kicking me over to leave a voice message. This has been going on for a month. I JUST WANNA BE HEALTHY, DAMMIT!!

So since I can't get a hold of a professional at the moment and desperately want to stop feeling sick, tired, and achy all the time, I come to y'all for any assistance you can give until I can get in contact with a professional.

I've realized that I rapidly gain weight when I'm not eating enough. When I say 'not eating enough', I mean it: No snacking on junkfood throughout the day; I was poor as fuck and there was either literally no food in the house, or I literally forgot to eat for days on end due to stress and hyper-focusing on work. And when I did eat, it was very little due to a combination of the way my jobs handled employee meals and my not having an appetite. For over a decade I went for months at a time living on ramen noodles, kid-sized fries, or a kid-sized burger, depending on if I worked that day or not, and only one of those things would be all that I ate that day. I'll admit that I also lived on coffee (eventually switching over to decaf when I realized I was drinking it for taste, not for energy). Eating more than that felt like forcing it. I rarely felt hungry; just got migraines and/or felt nauseous.

I've now been diagnosed as being pre-diabetic. I know it's due to this, and I'm well aware that I was getting shit nutrition-wise. Again, I was poor as fuck and living in a really crummy situation.

However, I also noticed that I rapidly lose weight when I eat a LOT more and eat something resembling food. I had a cool boss once that sympathized with my situation and helped me out. While it was still fast food (an unhealthy chicken salad for breakfast and a VERY unhealthy triple burger for dinner every day), I suddenly melted weight-wise (roughly 180lbs before, 160lbs after). Years after that there was about half a year of things being good, and so the house had actual food in it. During that time I slimmed down a lot, too (200lbs before, 180lbs after). And just recently I moved away from the shitty house into my own, that I keep stocked with actual food. I was trying to do right at first, making sure I was eating balanced meals, and again started losing weight very soon after (210lbs before, 200lbs after). But now I'm back up and hitting 220lbs because, again, I feel like I'm forcing myself and just don't have the appetite. And now, oftentimes I don't have the energy to fix myself something to eat. Like, I'll know that my headache or shakiness is because I need to eat, but I'll be so damn sleepy.

Note that I've always been somewhat active. I've always walked to and from work: The shortest being two miles one-way, the longest (and most recent) being four miles one-way. And even outside of that, I walked to/from stores, appointments, everything (because, y'know, poorfag). But walking eight miles a day for these past three years has seen me gain weight (180lbs to 210lbs), because my body is fucked. In fact, half the reason for my move was to shorten that walk, because my body is literally falling apart. My joints were swelling up real bad and I was perpetually exhausted, feeling too tired and ill to put anything in my stomach, and so sleeping instead of eating.

So yeah, I need to re-learn how to identify when I'm hungry before I start feeling like shit. Don't get me wrong; there are rare times where I DO feel hungry. But those times always suck hardcore: I feel like I'm starving and no matter how much or what I eat at that point, nothing satiates me fore very long unless it's a shit-ton of meat (beef and pork in particular; beef works best). That joke of eating Chinese food and immediately feeling hungry again after? That's me during those times, and it's not Chinese food. I don't like the feeling of starving and having a hunger migraine for a upwards of two days straight. Because of this I make sure to keep some pork steaks in the house, and opt to eat chopped beef at work for lunch. I'm not entirely sure if this is all in my head or not: Those starvation modes have only ever kicked-in on my off days. I don't know if it's because I don't have work to distract me and my body's taking the opportunity to catch up on its nutrients, or I'm feeling the consequences of being too lazy to cook and opting for cereal, instead.

I've mostly cut out soda: I drink a 16oz cup of soda at work if I start feeling shaky (watering it down by filling the cup with ice), but I've been brewing and bringing fruit tea to work to drink that instead so I can get more water (and honestly, I'm so very tired of pop). I drink about 32oz of decaf coffee every two weeks, if that. I make my coffee VERY weak now, too, and chase it with water: I like the taste, but I noticed that if I'm not careful, I'll get a really bad leg cramp soon after.

I get frozen veggies and steam them: usually peas, carrots, or cauliflower with no butter or salt. I've been have been having them that way for the past year because it's friggin' tasty (and I needed to drastically cut down the butter and salt, anyway). The only exception is spinach and potatoes, but I've been weening myself off the butter and salt for that, too.

Speaking of salt, I often crave the shit out of it. I heard that sometimes when you crave salt you're actually thirsty, but drinking water when I'm craving salt always gives me the worst migraine. I've broken that association of salt cravings to popcorn or chips: I haven't had chips in several months and popcorn I've reduced to around once a month. I had replaced them with fries, but that's not exactly better and I hate fried food at this point (and I can't manage to bake fries and not have them suck). Maybe pretzels? Dipping my finger in salt and licking it isn't particularly healthy, either, and I should probably cut down the amount of salt I put on my meats as well. Curiously, despite the shit-ton of salt I used to eat, my blood pressure has always been decent and my blood sodium is always very low. It dips under the normal/healthy range on the test results, but I've never gotten a call about it, so it must be fine.

I keep a stock of fruit cups and trained myself to go for those when was craving sugar. Now my cravings are for fruit, instead. And OH BOY, do those cravings hit hard when they do. Unfortunately, I'm limited to canned/dried fruit and fruit cups: Many, MANY fresh fruits and vegetables make me physically ill no matter how much I wash them. Another reason I need to see a professional: The list of food I can eat without getting nauseous is getting smaller and I'm not a fan. I miss fresh strawberries and bananas...

Bread is reserved for toast for when I'm craving salt (butter) AND fruit. That and forcing myself to make and eat something to eat instead of just conking out. Rice and noodles are not allowed in my house. I'm so sick of that shit, and they do nothing but trigger migraines, anyway.

I bake my meats, though I salt and season the shit out of them, which is probably not good. I usually eat pork steak/tips or chicken thighs. Pork just gets seasoning, chicken usually gets teriyaki sauce.

I'm lactose intolerant, but I love and drink the shit out of almond milk. Vanilla, chocolate, regular, whatever. I buy two gallons at a time and it'll last a week and a half, if that.

I was TRYING to break my habit of only eating at work (meaning once a day), because it clearly isn't good for me. I've started keeping a food diary to make sure I'm eating more frequently (breakfast, lunch, dinner), and I am, but it's almost nothing. I feel full VERY quickly nowadays: About a cup of food is enough for me, and sometimes that's too much. I have a habit of making a plate of food or a sandwich, eating about a quarter of it, and ending up wrapping it up for later because I'm just not hungry anymore and have moved onto the drowsy stage. Half the time the drowsiness is from feeling so full, and the other half is from it being after work and me being burnt out.

As for activity, I'll admit that it's reduced a LOT since my move, mainly because it hurts. The shorter walk helped my joints a ton, but it didn't do anything for my hip and back, which I'm now in physical therapy for (arthritis and sciatica shit). They gave me a list of stretches and exercises to do, and it's helping a lot, but I'm still royally pissed that I can't physically push myself the way I want to or even do my job entirely on my own without ending up waddling around by the end of it or on my ass and unable to get back up without help.

I also don't like taking the vitamins I am (D3, B12, and iron; doc prescribed the D after bloodwork and suggested the others when I mentioned how tired I always am, especially during ladytime) and would prefer to get it from more natural sources if possible.




TL;DR: I would very much like to be healthy now, please. Doc's exercises are a good start on the activity front until bending doesn't run the risk of tweaking my hip and back and wrecking me anymore. But my brain's fucked and doesn't know when my body is hungry anymore until I'm feeling like too much shit to do anything about it besides sleep. That, plus eating regularly feels like I'm forcing it and I get full really quickly. Maybe some suggestions of quick and easy things to make that have lots of nutrients? Or perhaps certain foods to focus on?

I feel like a retard even needing to ask this shit, but clearly I'm doing EVERYTHING wrong.
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Aight dude, wish I responded earlier. I'll lay out a diet and a routine that could serve as a template as I'm unaware of the nuances of your situation. PM with any Q's or shit.
I'm not a dietician or medical professional. Just some dude who actually was a serious athlete.
If you are a type 1 diabetic I wouldn't recommend this at all, if you are a type two diabetic it has shown to help with glucose shit. Fat adaptation is our natural state. Glycogen stores run at only 2000 calories, I can't remember the number for fat but its way higher. I can't find the graph, but the introduction of polyunsaturated fats had a pretty good correlation with obesity. Fats are good, just not all.

  • Before the diet, I suggest you get a food scale and learn how to meal plan with weighing food. This is pretty much a defining factor for success and failure as people overestimate the shit out of portions.​
  • You should also track every single thing you eat because if you're a snacky bitch like me we are bricking our work with snacks. You need to be cognizant about your calories all day if you want to be serious.​
  • This will require you to probably bring your own prepped food to family functions, parties and will take creativity when you go out to eat with friends. You also straight need to cut booze as that's pure sugar. It's weird, but it's not gonna be shitty.​
  • Don't cheat when you're not planning too. This is a hard one, but you gotta ask yourself at that point "Am I so weak and pathetic I can't resist a twinkie"? I've had that serious discussion because they look pretty good sometimes. You will get what you put in, and if you're getting nothing you're not putting in enough. And honestly at the start I actually don't recommend having one. Its crucial to establish the routine you need to for this. Cheat days throw you off when you haven't had to really deal with discipline.​

Ketogenic Diet for 3 months and then move to a Low-carb diet with high protein macros:
Animal fat is really good for you. A lot of studies you see against keto and pro-veggie studies are flawed or done to promote an industry. Plant based diets don't jive. VeganGains can jerk his cock all day about being vegan and fit. He's still not eating the way nature intended. You'll need to cut out sugar drinks, bread, basically anything that you'd enjoy eating. Don't worry, your palate changes. I'm not going to give you a diet plan now, but I'll say I pretty much eat: Chicken w/ Broccoli and cauliflower rice, nuts/cheese/jerky, bacon/eggs. I don't mind eating the same thing all the time so PM and I can give other suggestions as my bro doesn't have the same lack of care for variety and we've been doing this together.

So first we will need to establish your macros. Basically the percentage of your diet and the food group it belongs to.
I am going to toss you to this calculator. For someone who is just starting, I've found it to be the most informative and easy and does your TDEE as well. Underestimate your activity level, ff you overestimate you'll gain wait, inverse to lose weight. Over-estimate your body fat if you don't have an accurate # that's like a month current. If you think you a long road ahead I'd go ahead and do a 35% bf for that, or higher. If you underestimate you'll gain wait, inverse to lose weight. You can play with the other features but they aren't important.
Bacon is great, steak is great, I do chicken for protein. They have the good fats that get oxidized better. One thing to note that is excess protein gets turned to sugar.

From here we are going to need to establish what qualifies as progress. BMI is not a good measure. Scale weight can be a really misleading number, I recommend investing in a scale that give you a bf% if you don't have a gym with one. They give you weight and a ballpark bf% to at least see if you are having a downward trend.
I recommend weighing yourself 1-2 times a week for most people. Daily shifts I've found to be overwhelming defeating to people new to this. And when you weigh in, do it at the same time and don't get discouraged if you gain 10 pounds and you have no clue how. Shit happens to me and everyone who's doing or has done a serious cut. If see an upward trend, you need to evaluate what you're doing.
You'll lose mostly water weight at first and you'll have body composition changes before significant scale movement. So don't focus on the scale as gospel. If you do get the bf% focus on that number more than weight because that is what we are aiming to cut.
When you hit a 20% bf with an accurate test, switch over to a FFMI calculator as it is a more accurate measurement of physicality.

On to training:
Weight training with light walking cardio
I read about the arthritis and other pain, and this is what helped me. I've had multiple major orthopedic surgeries and plates in various joints in my body. I can tell you one truth: you need to consistently do maintenance and training. Another thing I want you to start doing is becoming aware of your gait. An awkward or compensating gait will worsen your pain. I'm unsure where your pain lays, but for the legs I highly recommend exercises that focus on hip muscles and hamstrings. I def recommend a quad exercise, but engaging and strengthening our stabilizers is a big part of taking away pain. I'm going to write out a basic 5 day plan for a gym. If you can't do a gym, I can give you the same type workouts with cheap resistance bands, just PM me. I also recommend a 20 min walk every morning before eating to cut.

Day 1: Legs
Box Squats 4x10
Good Mornings 4x10
Hip Thrusts 4x10
Single Leg Press 4x10 (each leg)
Aim for 20 minutes walking on treadmill @ slight incline

Day 2: Shoulders
Sitting dumbbell overhead press 4x10
Later raises side 4x10
Lateral raises front 4x10
Trap Row 4x10
Rear Delt Row 4x10
Aim for 20 minutes walking on treadmill @ slight incline

Day 3: Back (i personally do a couple exercises I find great but can't find the name to share proper form)
Snatch Grip Deadlifts 4x10
Roman Chair Rows 4x10
Lat Pull Downs 4x10
Trap Row 4x10
Bicep curls 4x10
Aim for 20 minutes walking on treadmill @ slight incline

Day 4: Chest
Flat dumbbell press 4x10
Inclined db press 4x10
2 x Standing Cable Flys 4x10 (first set of four do flys with arms parallel to the ground and to the fly making sure the endpoint is eye level, the second set, put the cables into a position where you can to a fly with you arms downward like a V and then pull the cables up to eye level)
Tricep Pulls 4x10
Aim for 20 minutes walking on treadmill @ slight incline

Day 5: Compound movements
Good Mornings 4x10
Inclined db press 4x10
Snatch Grip Deadlifts 4x10
Sitting dumbbell overhead press 4x10
Aim for 20 minutes walking on treadmill @ slight incline

The two off days aim for some activity, maintain diet and recover a bit.
This is a template I've used now, it's been all sorts of differences depending on the event I needed to train more for. The resistance band alternative is cheap and works well. It's not weights, but its def not easy. They are cheap/portable too. So PM me if that's the route you need.

Like I said earlier, you get out what you put in. And having plates, missing ligaments and some other gnarly shit I was told at one point I'd probably need a cane for the rest of my life. I was like "fuck that".
I have to maintain and train at a consistent rate to ensure I can live my life without all the pain meds, NSAIDS killing your liver and be able to be with the people I love. Strengthening my main muscles had been great. But the stabilizers and ligaments are key here.

This is what I recommend, what has worked for me and many others. It will take a little time to see benefit. But when you're able to do something that used to give you pain with ease, or start seeing some aesthetics, you'll know that kind of pride. You'll understand what I mean when I challenge niggas when I sayb #PostPhysique. But, you'll pretty much only get compliments from dudes so there's that.

The last piece of advice I can give is the best advice I've ever got: Stop feeling sorry for yourself.
Don't paint yourself mentally as a helpless victim who's powerless to the situation. You want to change, you go sack up and do it. Don't bitch out with pussy excuses or cry about how hard it is. Reach down to remind yourself you got a pair, blow the sand out of your vag and do it. You won't get anywhere taking it easy. Be alpha, alpha's don't quit or think "I can't". You can and you will if you want to.

EDIT: One last thing I want to recommend is after every workout, foam roll and stretch the muscle group after the walk. I've forgotten this part before but its been a help. I can't write out the process now, but pm me if you have a hard time finding something.
 
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I got chubby a few years ago. Reversed most of it through calorie reduction. I'm back to ~20 pounds away from goal weight. Give or take because I have no real muscle mass to write home about, and gaining a little of that is key to looking hot naked. Not really aiming for mountains of beef; I think more of a swimmer's build would better suit my frame and I'll leave the brick shithouse look to an s/o's discretion.

Not really scrambling for advice, since my first main problem (fork-in-mouth disease) is mitigated, but I'm tackling my cunning inner child's mastery over I Don't Wanna distraction tactics which is a personal problem. Good work to everyone here at least trying to move forward with the change they want to see.
 
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SouthernBitchBob said:
I got chubby a few years ago. Reversed most of it through calorie reduction. I'm back to ~20 pounds away from goal weight. Give or take because I have no real muscle mass to write home about, and gaining a little of that is key to looking hot naked. Not really aiming for mountains of beef; I think more of a swimmer's build would better suit my frame and I'll leave the brick shithouse look to an s/o's discretion.

Not really scrambling for advice, since my first main problem (fork-in-mouth disease) is mitigated, but I'm tackling my cunning inner child's mastery over I Don't Wanna distraction tactics which is a personal problem. Good work to everyone here at least trying to move forward with the change they want to see.
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Calisthenics?
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