Weight loss support thread

[Zebedee]

On workdays for breakfast, I have cereal when I get up, or maybe toast.
For lunch I get a meal deal from a local supermarket, which is a packet of potato chips, a sandwich and an energy drink to get me through the night.

For dinner it usually is something I cook, I can’t really say specific meals as I like to switch it up. I have to avoid fried food and rich meats because of a gut condition following the surgery I spoke of.

 

[rocknrollmartian]

On workdays for breakfast, I have cereal when I get up, or maybe toast.
For lunch I get a meal deal from a local supermarket, which is a packet of potato chips, a sandwich and an energy drink to get me through the night.

For dinner it usually is something I cook, I can’t really say specific meals as I like to switch it up. I have to avoid fried food and rich meats because of a gut condition following the surgery I spoke of.

A two-egg scramble prepared with butter to eat with your normal breakfast is a simple way to add in calories. Two to three tablespoons of peanut butter with nearly anything (fruit, vegetables, rice cakes, bread) as an afternoon snack should also help you put on some pounds.

If you like rice, pasta, and/or beans, add half a cup to a cup more to your normal servings when you eat it.

Some of the protein bars like Builder Bars are pretty caloric as well but shouldn't make you feel bloated or disgusting.

Shakes and smoothies are another way to get in more calories; add in protein powder and full-fat milk or Greek yogurt.

A side salad along with your dinner with full-fat dressing and half an avocado and any other extras (croutons, nuts) can pack in a lot of calories, too.

If you can tolerate olive oil, add it to roasted vegetables or eat a big hunk of baguette with it. It's roughly 120 calories per tablespoon.

 

[Zebedee]

A two-egg scramble prepared with butter to eat with your normal breakfast is a simple way to add in calories. Two to three tablespoons of peanut butter with nearly anything (fruit, vegetables, rice cakes, bread) as an afternoon snack should also help you put on some pounds.

If you like rice, pasta, and/or beans, add half a cup to a cup more to your normal servings when you eat it.

Some of the protein bars like Builder Bars are pretty caloric as well but shouldn't make you feel bloated or disgusting.

Shakes and smoothies are another way to get in more calories; add in protein powder and full-fat milk or Greek yogurt.

A side salad along with your dinner with full-fat dressing and half an avocado and any other extras (croutons, nuts) can pack in a lot of calories, too.

If you can tolerate olive oil, add it to roasted vegetables or eat a big hunk of baguette with it. It's roughly 120 calories per tablespoon.

Olive oil isn’t so bad, it’s sunflower and anything that can be used to batter or fry stuff like chicken for kfc and the like.

I also live with someone who has a nut allergy, so they may not appreciate having peanut butter in the house, but if I can find somewhere to put a jar at work, I certainly will do. The others seem like a decent idea, I can certainly put away drink better than I can food for some reason, so the shakes may be a good idea.

Thanks for the input.

 

[rocknrollmartian]

Olive oil isn’t so bad, it’s sunflower and anything that can be used to batter or fry stuff like chicken for kfc and the like.

I also live with someone who has a nut allergy, so they may not appreciate having peanut butter in the house, but if I can find somewhere to put a jar at work, I certainly will do. The others seem like a decent idea, I can certainly put away drink better than I can food for some reason, so the shakes may be a good idea.

Thanks for the input.

Np. And I forgot an obvious one: cheese. Cheddar cheese slices are 80 calories apiece and won't make you feel stuffed even if you eat three or four. Add extra cheese to salads, vegetables, and meats as well.

 

[Fliddaroonie]

My work won't let me drink water due to covid so I have to drink a water bottle during my two breaks and lunch.

Its a bummer because I'm fucking thirsty all day then drink a ton of water when I get home and wake up like at 2 am to piss.

Anyone have a good weight training program for standard gym machines/free weights to add on to my three miles of incline treadmill?

I don't wanna pack on muscle or anything just be fit so I'm not all sad bones when I drop more pounds.

I don't know where you live but that's got to be against trade or employment laws. If nothing else, wearing a mask and not being able to hydrate your mouth will cause you no fucking end of gum and teeth problems. Seriously, it really will.

Maybe look into a mouth wash designed for people with dry mouths. Seriously, it can cause you huge problems, and if that happens you could potentially hold your employer and their spastic tier policies accountable and responsible for it.

 

[DiabeticSP]

I don't know where you live but that's got to be against trade or employment laws. If nothing else, wearing a mask and not being able to hydrate your mouth will cause you no fucking end of gum and teeth problems. Seriously, it really will.

Maybe look into a mouth wash designed for people with dry mouths. Seriously, it can cause you huge problems, and if that happens you could potentially hold your employer and their spastic tier policies accountable and responsible for it.

We can drink water during our 15 minute breaks and lunch in the designated water area its all very silly.

 

[Fliddaroonie]

We can drink water during our 15 minute breaks and lunch in the designated water area its all very silly.

And that's fine, but I'm assuming alongside that policy you're to wear a face diaper as well, right? Wearing those for a prolonged period is terrible for your oral health, to the point where I can think of a few companies as examples here, who have changed their policies RE staff drinking water outside of breaks, to actually allow and encourage them to drink as much as they like.

It's a ridiculous policy. Masks fuck with your breathing, your health and your oral health if you can't take measures to offset the harm, like, take a drink of water when your mouth is drying out.


I had terrible dry mouth from some meds a few years back, and some of the mouthwashes for that are over the counter, and really, really good, so they're well worth looking into. Dry mouth will fuck your teeth over something awful and really fast if you can't do something about it.

 

[Gunga Dan]

Finally got under 200 lbs. Have lost 46 pounds since December 1st and still have a long way to go.

 

[Nero You're DeadWeight]

Finally treated myself to a cosplay like I said I was going to after I dropped some weight. Still like 40ish lbs to go for my target (if I loose more cool) but I think it'll start going down more due to all the damn stress in my life.
I got to take photos of myself in my Zenitsu costume and I nearly cried wearing it because it made me think that last year I would've had no way in hell wearing it but now I can wear stuff like that and just have fun.
It's a 3XL in Asain sizing (which is smaller than US so don't be alarmed) but I was shocked I still have some room to do stuff in it!

I will say, it is easy to be discouraged loosing weight but I think I just have some body shape issues i'm unhappy with but it's literally nothing I can change because I can't take out and replace my damn bones but i'm thankfully still going strong in my journey. I gotta lift some arm weights my arms are damn flabby and it pushes my short sleeves up and I do NOT like that at all.

 

[For The Internet]

So I'm trying pretty hard to stick to a strict calorie limit. I've never really needed to count calories before because I was either at a healthy weight or because making small changes like cutting out juice was enough to drop my excess weight (sugar is a huge weight gain trigger for me).

I've been calorie counting, which is easy to do during the daytime. I've chosen a target that's a bit below my recommended intake for my height/weight/lifestyle, because I'm pretty damn sedentary due to a combination of a physical disability and covid stuff. I feel like the BMI calculators don't account for that level of not moving my ass.

I usually only eat two meals a day, lunch and dinner. Often I don't actually have lunch, I might just have a handful of cheerios at a couple of points during the day instead (about a cup to a cup and a half total). I'm never hungry in the morning and often don't get hungry until dinner time. I spoke with my doctor about this and he said it's fine as long as what I do eat for my one meal is nutritionally sound and calorie dense enough to not leave me way under my calories for that day.

So for lunch I either have a slice of unbuttered whole grain toast with two soft-boiled eggs and some bbq sauce (I don't slather it, just drizzle), or if I have avocados I'll have an avocado sandwich with 1 medium avocado, two slices of whole grain bread and two slices of light swiss cheese. I sometimes add a slice of ham, if I have it.

The eggs and toast are about 350 calories and the sandwich is about 550. My dinner varies, I usually don't cook it so I can't weigh and count calories but I try to eat mostly veggies with some meat for protein. I can only sort of guess at the number of calories which is why I try to keep my lunchtime calories as low as possible.


What I'd like to know is is it better to eat the 'fatty' avocado with the also kind of fatty cheese (and sometimes ham) for protein and eat an extra 200 calories or should I stick with the eggs and toast, which is less nutritious but has substantially fewer calories? I'm really new to calorie counting and I'm not sure about how to make choices between lower calorie foods and slightly higher calorie but more nutritious foods.

 

[burntgrilledcheese]

Spent last week on the beach with family. I started out with good intentions, but of course, those went out the window lol. I just tried to have small portions and not snack, and at least my weight didn't change. Back home and back on the calorie counting wagon.

 

[biophonic]

BTW, i dropped from 197LBS to 190 in the span of a month thanks to a 10 km walk everyday, my dream goal is 170 but thats achievable thanks to gyms being open because lockdowns are being lifted . i'll make another update when i lose more weight.

 

[Fliddaroonie]

So I'm trying pretty hard to stick to a strict calorie limit. I've never really needed to count calories before because I was either at a healthy weight or because making small changes like cutting out juice was enough to drop my excess weight (sugar is a huge weight gain trigger for me).

I've been calorie counting, which is easy to do during the daytime. I've chosen a target that's a bit below my recommended intake for my height/weight/lifestyle, because I'm pretty damn sedentary due to a combination of a physical disability and covid stuff. I feel like the BMI calculators don't account for that level of not moving my ass.

I usually only eat two meals a day, lunch and dinner. Often I don't actually have lunch, I might just have a handful of cheerios at a couple of points during the day instead (about a cup to a cup and a half total). I'm never hungry in the morning and often don't get hungry until dinner time. I spoke with my doctor about this and he said it's fine as long as what I do eat for my one meal is nutritionally sound and calorie dense enough to not leave me way under my calories for that day.

So for lunch I either have a slice of unbuttered whole grain toast with two soft-boiled eggs and some bbq sauce (I don't slather it, just drizzle), or if I have avocados I'll have an avocado sandwich with 1 medium avocado, two slices of whole grain bread and two slices of light swiss cheese. I sometimes add a slice of ham, if I have it.

The eggs and toast are about 350 calories and the sandwich is about 550. My dinner varies, I usually don't cook it so I can't weigh and count calories but I try to eat mostly veggies with some meat for protein. I can only sort of guess at the number of calories which is why I try to keep my lunchtime calories as low as possible.


What I'd like to know is is it better to eat the 'fatty' avocado with the also kind of fatty cheese (and sometimes ham) for protein and eat an extra 200 calories or should I stick with the eggs and toast, which is less nutritious but has substantially fewer calories? I'm really new to calorie counting and I'm not sure about how to make choices between lower calorie foods and slightly higher calorie but more nutritious foods.

Refined anything is worse but on terms of raw calories, calories are just calories.

Cheerios are cral though. Ditch the high carb refined cereal, switch for high protein high fat no sugar yogurt. Fat keeps you full for longer, refined carbs cause spikes then dips in insulin levels and can make it hard to stick to a calorie deficit.

Carbs arent the devil incarnate but unrefined unprocessed carbs are way better for you.

 

[rocknrollmartian]

What I'd like to know is is it better to eat the 'fatty' avocado with the also kind of fatty cheese (and sometimes ham) for protein and eat an extra 200 calories or should I stick with the eggs and toast, which is less nutritious but has substantially fewer calories? I'm really new to calorie counting and I'm not sure about how to make choices between lower calorie foods and slightly higher calorie but more nutritious foods.

How many calories are you eating in total per day?

And imo, I think it's worth eating some avocado for the good fat and fiber. You can always eat half of one every day instead of a whole one or try to work out for an extra 30 minutes to mitigate some of the calories.

Also, I encourage you to take a high-quality multivitamin (or at least some essential standalone supplements like D3, B vitamins, zinc, iron) if you're going to eat so little and without much variety. Maybe consider mixing in a more nutrient-rich cereal, some sort of shake supplement, and/or leafy greens and sweet potatoes. Sprinkle some iodized salt on your food, too.

 

[For The Internet]

How many calories are you eating in total per day?

And imo, I think it's worth eating some avocado for the good fat and fiber. You can always eat half of one every day instead of a whole one or try to work out for an extra 30 minutes to mitigate some of the calories.

Also, I encourage you to take a high-quality multivitamin (or at least some essential standalone supplements like D3, B vitamins, zinc, iron) if you're going to eat so little and without much variety. Maybe consider mixing in a more nutrient-rich cereal, some sort of shake supplement, and/or leafy greens and sweet potatoes. Sprinkle some iodized salt on your food, too.

My goal is 1000 calories per day. I've been sticking to it well buy choosing small portions of real foods rather than trying anything trendy or guilt free. I drink soda water (fizzy water without any sugars or flavours) and sometimes diet coke.

I know 1000 looks low but I'm not very big (5"1, about 57 kg), my disability means I have very little muscle tone for exercising and my doctor is onboard. I don't have much to shift and would like to lose about half a kilo a week until I loose about 6 kilos. I put on too much over the holidays and it's hard to shift off without exercise. Fortunately I've found a resistance stepper I'm going to try to use, as my legs are shaky and it's the best I can currently do (pool is closed).

 

[Uncle Warren]

Coconut wraps are great, how the fuck do I even use them?

 

[ClownBrew]

HA HA YOU GUYS ARE FAT

 

[lurk_moar]

It was my profession being celebrated at work week, and boy, did we get so much junk food when 75% of the office is on a diet. We got free lunch for three days.

I ate only one cheat thing a day and gained three pounds. Like WTF how does a single cupcake and donut pack on the pounds?

I feel bad about last week.

I now drink four protein shakes a day. I cut out all fruit out of my diet because it was making crash harder than those airplanes on 9/11. I basically consume protein shakes, low-calorie fudge bars, protein water, string cheese, baby carrots, high protein yogurt, and anything high protein made by Quest.

My active calories on a workday walking half a mile both ways is like 420 calories without working out after work. Working out on a day off burns over 500 calories if I workout 70-90 minutes. Working out on a workday is like over 700 active calories if I do the full 90 minutes workouts.

Like WTF am I doing wrong to be plateauing and gaining weight again?

 

[Brussels Sprout]

It was my profession being celebrated at work week, and boy, did we get so much junk food when 75% of the office is on a diet. We got free lunch for three days.

I ate only one cheat thing a day and gained three pounds. Like WTF how does a single cupcake and donut pack on the pounds?

I feel bad about last week.

I now drink four protein shakes a day. I cut out all fruit out of my diet because it was making crash harder than those airplanes on 9/11. I basically consume protein shakes, low-calorie fudge bars, protein water, string cheese, baby carrots, high protein yogurt, and anything high protein made by Quest.

My active calories on a workday walking half a mile both ways is like 420 calories without working out after work. Working out on a day off burns over 500 calories if I workout 70-90 minutes. Working out on a workday is like over 700 active calories if I do the full 90 minutes workouts.

Like WTF am I doing wrong to be plateauing and gaining weight again?

The salt/sugar in the cheat snacks could be causing you to retain more water, especially if you have been strict about not indulging in that type of stuff. 3lbs of water weight can appear and disappear pretty quickly IME, so don't be too troubled

Any reason for all the protein enhanced stuff? Are you trying to get swole or do you have other dietary reasons?

 

[world of shit]

Don't want to read 81 pages, so this is probably redundant, but in Nov 2020 I saw how much of a fat I've gained due to lockdown.

I'm 6ft and I was pushing 210-215, so not crazy, but more than I liked.

I started with intermittent fasting 16/8 and in two weeks I felt so much better I added the keto diet to see.
Without really trying anything, other than keto and fasting, I'm under 170lbs, so ~50 pounds in 6 months without even counting calories or paying attention to it.
I eat fatty steaks every night and pig out with eggs+cheese, so it doesn't even feel like work. Even things I miss like waffles have good keto substitutes: Almond flour is fucking amazing. My plan is to drop to 157, then add back BJJ/Boxing since gyms are opening back up and re-doing the starting strength program. Planning on getting ripped and staying that way.

EDIT: Few things I learned along with way. When you start out with fasting, the first 2 weeks are the hardest. I used to eat snacks before bed, so that time was the hardest for me. Just drink a bunch of water and you won't be hungry anymore. Also fuck breakfast. Don't eat after 9pm and skip breakfast, and you've essentially done a 16/8 fast. I dropped 10 pounds in my first 2 weeks of fasting. Food will taste amazing when you're fasting. I'm a slow eater, but I clean my plate in 5 minutes when fasting.

When I switched to keto I dropped another 10 pounds in a week. After that, it'll gradually slope off and weight loss will slow or stall for a bit, don't worry and just keep at it. At this point if you wanted to, you could incorporate cardio or calorie counting, or shorten your eating window, but I did none of that and still lost weight, just at a slower pace. For Keto, Whole foods has the best keto food available, look for brands like "Simple Mills" and things that use almond flour. I actually prefer almond flour for my stuff rather than flour: It tastes better to me and I don't get that "I ate a plate of pasta and now I'm a zombie" insulin spike.