Weight loss support thread

[pen burger]

Idk if this belongs in this thread or not but does anyone have any advice for losing legfat/toning legs?? I’ve lost 50+ lbs but the fat in my lower body just will not go away.

there is no way to lose fat from any specific place in your bod. Anyone telling you that there is a way is lying to you.

Everyone stores fat in their own way and some spots take longer to reduce. Keep on calorie restriction and movement.

 

[Mega Man II Intro - GB]

I recently moved to a new town and I want to get back into walking now that it's springtime but there's not enough sidewalks so I was really struggling. Finally found a good one that gives me a 2-mile round trip. Ironically it starts/stops right by a gym and an ice cream shop.

Supposedly I only have 35 pounds to go but it feels like so much more since my gut is depressingly large. I guess at that point I will hit the gym and try to build some sort of muscles. I know you're supposed to do that on the way down but I haven't so far and my body is so weak that doing bodyweight squats leaves me sore. Well, it's a process.

 

[Mr. 0]

Idk if this belongs in this thread or not but does anyone have any advice for losing legfat/toning legs?? I’ve lost 50+ lbs but the fat in my lower body just will not go away.

You want muscle in your legs? Running/jogging. Lots of it. Preferably outdoors where the there isn't just a flat incline and you don't get bored on a treadmill. Don't forget your stretches. And don't jump right into it. And STAY HYDRATED, if you're not sweating and certain areas that shouldn't start to hurt from inside, you didn't get enough water in your body.

 

[shecameforcwc]

You want muscle in your legs? Running/jogging. Lots of it. Preferably outdoors where the there isn't just a flat incline and you don't get bored on a treadmill. Don't forget your stretches. And don't jump right into it. And STAY HYDRATED, if you're not sweating and certain areas that shouldn't start to hurt from inside, you didn't get enough water in your body.

Is the elliptical as good as running or jogging or no? I prefer to workout at my house. I’ve been doing mainly weight lifting/elliptical and Calisthenics

 

[EnemyStand]

Currently at 306. I was kind of hoping I'd be two-ninetysomething by now but them's the breaks. These past couple of weeks my old appetite has been coming back with a vengeance and I hate to admit it but I've been backsliding a bit. It's mostly in regards to sugar. For some reason, free donuts and baked sweets keep popping up in front of me and apparently that's the food that makes me werewolf. Since I've started skipping breakfast most days I've been buying snacks from the little commissary at work. I might also be overestimating how much I burn in the gym and underestimating caloric intake of certain foods. Oh well, no sense crying about it. Just gotta try and boost up my willpower.

I still track even when it's bad news though, so there's that. Oh, also I got a new workout regimen from my absolute slave driver of a coach: push ups until failure twice a day (I'm up to 32 when I'm not burned out, 22 when I am then add in 8-10 girl push ups), full to quarter sit up rotations until failure twice a day, and calf raises until failure once a day every other day. That's on top of class time, PT, and a couple other exercises I do. Hmm...maybe this is why I feel like I can eat baked goods... need to stop rewarding myself.

 

[Mega Man II Intro - GB]

Hmm...maybe this is why I feel like I can eat baked goods... need to stop rewarding myself.

You can't reward yourself for shit until you're actually at your goal weight. Tell yourself every day that you're not the kind of person who eats sugar until it sticks.

In the meantime you're heavy enough that you should eat breakfast. Simply moving your body around takes a lot of energy and you will feel sluggish if you don't which will lead to more cravings. I like to eat oatmeal with peanut butter and raisins. If you don't measure this precisely you will not lose weight, so measure it precisely. Weigh your oats and raisins and measure your peanut butter using an actual measuring spoon, don't just use a regular spoon and say "that looks about right".

You need to be weighing and measuring everything you eat so you can track calories effectively. Weight loss happens in the kitchen, not the gym. It's a waste of time to work out if you're feeding your body crap. Since you're committed to working out, simply cut out the bad food and it'll show on the scale. Your coach will help you exercise but he can't slap the food out of your hand.

I was over 300 pounds and now I'm in the 180s. I still don't reward myself. This takes commitment but once you start doing it consistently, it will become easier and easier to avoid screwing it up. When you go a long time without processed foods your tastes adjust. I can't stand a lot of processed food now that used to be very addictive to me.

Do the work and it will get a lot easier.

 

[EnemyStand]

You can't reward yourself for shit until you're actually at your goal weight. Tell yourself every day that you're not the kind of person who eats sugar until it sticks.

Yeah, I know. It hasn't stuck yet.

In the meantime you're heavy enough that you should eat breakfast. Simply moving your body around takes a lot of energy and you will feel sluggish if you don't which will lead to more cravings. I like to eat oatmeal with peanut butter and raisins. If you don't measure this precisely you will not lose weight, so measure it precisely. Weigh your oats and raisins and measure your peanut butter using an actual measuring spoon, don't just use a regular spoon and say "that looks about right".

The problem is I feel better in the gym when I just do water and caffeine in the morning. Eating breakfast before makes me feel sluggish and bloated and it hurts my overall motivation. I eat when I'm done.

You need to be weighing and measuring everything you eat so you can track calories effectively. Weight loss happens in the kitchen, not the gym. It's a waste of time to work out if you're feeding your body crap. Since you're committed to working out, simply cut out the bad food and it'll show on the scale. Your coach will help you exercise but he can't slap the food out of your hand.

I have been measuring and weighing my ingredients, and I've been getting results. Just lately for some reason the fat werewolf that lives in all dieters has been getting the better of me the past couple weeks. Well, the exception is when I make rice because the calorie count only lists the measurements for when it's dry. I don't know the differential between dry and cooked when you're counting calories and I certainly don't eat a whole cup in one sitting when it's cooked.

I was over 300 pounds and now I'm in the 180s. I still don't reward myself. This takes commitment but once you start doing it consistently, it will become easier and easier to avoid screwing it up. When you go a long time without processed foods your tastes adjust. I can't stand a lot of processed food now that used to be very addictive to me.

Do the work and it will get a lot easier.

Good job. But other than the measuring advice I have to wonder if you've read any of my other posts on this thread about my progress. I started out at 360 and as you can see I've gotten results so far, so no offense but most of what you posted is info I'm very well aware of.

 

[Mega Man II Intro - GB]

I have to wonder if you've read any of my other posts on this thread about my progress

Nope!

If you cook a cup of rice and it takes you two days to eat that cup of rice, what I do is divide the calories in two and say I ate half yesterday and half today. No matter how much you actually ate, it works out mathematically because you're accounting for it with the rest of the second day's calories.

I got a rice cooker recently and I love how easy it makes the process. Doing it on the stove was more guesswork and I'd screw it up. Now I get the perfect rice every time plus it steams my bell peppers. Yum! Love those bell peppers!

 

[EnemyStand]

Nope!

If you cook a cup of rice and it takes you two days to eat that cup of rice, what I do is divide the calories in two and say I ate half yesterday and half today. No matter how much you actually ate, it works out mathematically because you're accounting for it with the rest of the second day's calories.

Okay, that makes sense. It usually takes me three or four days/meals so divide it by a third/quarter.

I got a rice cooker recently and I love how easy it makes the process. Doing it on the stove was more guesswork and I'd screw it up. Now I get the perfect rice every time plus it steams my bell peppers. Yum! Love those bell peppers!

Wish I had room for every appliance and bit of equipment I wanted. Alas, I do not. I have to content myself with using a pot on the stove.

 

[Mr. 0]

Is the elliptical as good as running or jogging or no? I prefer to workout at my house. I’ve been doing mainly weight lifting/elliptical and Calisthenics

I have no idea, I've never really used an elliptical. I've used a treadmill multiple times but that never really did it for me (I just prefer running outdoors while listening to music). The change of scenery keeps it from getting monotonous, I guess.

 

[Accept Only Substitutes]

Just started trying to count calories, I noticed really quickly how much the sugar and cream I put in my coffee is going to make things difficult, so I 100% got to start cutting that down. I also have a tendency to go out around once a week and drink a bunch with friends, And those calories also add on a fuck ton.

I know I am going to fuck up a bit, but if I just do better than I do when I fuck up, I imagine it should all even out.

If you're not opposed to artificial sweeteners try the sugar free creamers and artificial sweeteners in general. 15 calories a TB for the creamer.

I've tried and tried, just can't get into black. I taste bitter flavors easier than most people, which I think affects things.

For sweeteners I use liquid concentrated Splenda from Amazon. I decant some into a dropper bottle for easy measurement.

------

Anyone who is using MyFitnessPal to track exercise should be aware that their calorie estimates for cardio are way off. This is something I always heard when I lurked in their forums, common wisdom there was only eat back half of what they say.

Today I bring you that wisdom and back it up with autism in the form of numbers obtained by blood, sweat, and tears!

I have an Apple watch which is supposedly rated pretty well as far as estimating exercise and resting calories go. Both my watch and MFP are up to date on my weight.

Today I rode my stationary bike at what I'd say was "light" effort (as far as MFP is concerned) for 18 minutes. (I'm just trying to build a habit right now)

MFP said I burned 157 calories.

My watch said I burned 120 total, 80 of them by exercising. Note that MFP doesn’t try to break down the calories by what I burned by existing in this flesh prison and by cycling madly and going nowhere.

Make of that what you will, but if you are using MFP and eating your exercise calories and not losing, this might be why. I track my exercise there to keep a record more than anything else right now, as you can see I'm not really burning calories.

Edit: @EnemyStand

I hope the @ works because I can't add a quote in edits on the phone.

Wish I had room for every appliance and bit of equipment I wanted. Alas, I do not. I have to content myself with using a pot on the stove

You can also use the microwave for rice. Once you get the time right it's foolproof, set it and forget it.

One cup rice- 2 cups water - 10 minutes (in my 1,100 watt microwave)
Two cups rice - 3 cups water - 15 minutes

If you aren't sure about time, cook it a little less. Cooked rice is translucent. Raw rice isn't. Not fully cooked rice looks translucent on the ends.

If it's not cooked, but looks dryish, add a little - a little - more water and a couple more minutes. If it's too wet, but fully cooked, cook it a couple more minutes. Remember how long you cooked it for next time.

Honestly, it sounds more complex than it is. I've cooked rice in the microwave for 30 years, only burned it once.

 

[Mega Man II Intro - GB]

I went into a Bed Bath and Beyond and there's a place you want to stay out of if you have a bare kitchen and like having money. Spent $200 on shit I didn't know I needed like an angled chopping board with little grippy points to set a piece of meat on and a fucking drip tray to catch the juices as they run off. They had an egg cooker and of course I had to get one. Never been able to boil an egg but surely this $20 piece of China shit can do it for me.

If you aren't sure about time, cook it a little less.

I just give everything the ol' chew test. If it tastes fucking RAW, needs a bit more on the boil. If it's too dry, splash some sauce on there and pretend.

 

[lurk_moar]

Hello, everybody. I know every single one of us is on different lags of our weight loss/fitness journeys, so I thought it would be time to check in.

A ten day round of vancomycin cured my C. diff, but now I absolutely cannot lose any weight. This is the longest plateau ever, but I have been on a diet for well over a year now.

I decided to do body recomposition instead. In March I heavily focused on weight lifting instead of cardio. I just stopped going cardio. Doing too much cardio made me pooped, but I have powerlifter genes and not marathon runner genes. I worked up my weight lifting endurance. I can lift for about an hour a day. I gained some weight already from weight lifting, but my clothes are a bit looser. My initial water weight deposit is starting to let go.

Thank you, kiwis, in that other thread that I need more carbs because weight lifting can cause hypoglycemia. I bought my very own glucometer, and most of my readings were in the 70s. I bought those glucose tablets, and I eat more carbs now. Weight lifting burns carbs instead of fat like cardio. My hypoglycemic symptoms went away once I started using glucose tablets.

I probably won't be checking in much because my new goal is body recomp instead of weight loss.

 

[Accept Only Substitutes]

Thought I'd share this article I found on the "woosh effect". Anyone who has lost a lot of weight knows it's not linear. Some weeks you do everything right and lose nothing. Other weeks you eat All The Things and lose two pounds.

That's the woosh effect.

When you burn fat your body sometimes fills the extra space in those fat cells with water. Eating a larger meal than normal can trigger your body to dump that water, causing your fat loss to show up on the scale. Our bodies are scary complex.

You also see this if you start a new exercise program. Especially if you have sore muscles - the body fills those tears in your muscles with water, once the soreness goes away, the water usually does too.

The article goes into a lot more detail and is worth reading.

https://100down.org/the-whoosh-effect/

 

[Chump]

Just weighed in at 213 was 235 like 4 months ago stress and alcoholism does wonders for the college student's body lets see if I can get below 200 also Hight is 6'3. I also have been making a point to count every calorie that I eat and have been eating about 1800-2000 calories a day. I only have time to go to the gym twice a week but its been mostly cardio on the elliptical and then some basic lifting. Does anyone know any foods that are really good at curbing hunger?

 

[BobbyBriggs69420]

Does anyone know any foods that are really good at curbing hunger?

For me lots of lean meat like chicken breast or ham will fill me up real good. A half pound chicken breast is like ~300c about like a small slice of pizza that would do nothing to fill me up. I'm not big on vegetables except tomatoes peppers and onions but those will fill good too so I load up anything appropriate with that. If I'm away from home canned chicken breast is good right out of the can.

Also a trick I learned from plebbit, psyllium fiber (metamucil) a couple scoops right before or right after a meal will make sure you're filled up. I also sometimes starting recently add 1/3 pack sugar-free jello to this for a little more flavor, fill-factor and also it's supposed to be good for joint health and overall health if you're not already eating "nose-to-tail".

If you want to see what psyllium does in your stomach leave a couple scoops sitting in water for an hour or so to take a look at, it's crazy shit.

edit: watch out on buying the psyllium, the cheaper variety of metamucil or the walmart brand is sweetened with real sugar and comes with the calories of that, spend a couple dollars more for the artificially sweetened one.

 

[Accept Only Substitutes]

Just weighed in at 213 was 235 like 4 months ago stress and alcoholism does wonders for the college student's body lets see if I can get below 200 also Hight is 6'3. I also have been making a point to count every calorie that I eat and have been eating about 1800-2000 calories a day. I only have time to go to the gym twice a week but its been mostly cardio on the elliptical and then some basic lifting. Does anyone know any foods that are really good at curbing hunger?

It depends. Typically a gram of carbs burns the fastest, protein second fastest, and fat third. So going by that you'd think everyone should eat low carb, moderate protein, and high fat. Get the biggest bang for your bucks with the least amount of food.

But it's more complicated than that. Some people are high volume eaters. They don't feel satisfed unless they feel full and fat doesn't satiate them. These people should eat a high volume, high carb, lower fat diet. Lots and lots of fruits and vegetables to increase volume at low calories. Watch the pasta and rice servings, because it's a lot of calories in a little bit. Lean meats or eggs, easy on the high fat dairy.

Others love fats and protein. These do well on low carb, moderate protein and fat diets. As with the high carb dieterz you want to eat lots and lots of veggies, for several reasons - mostly fiber and nutrients, as well as volume. But you also use full fat dressing - watch the sugar - avoid high carb veggies/pasta/rice, etc.

What you find satiating is going to be up to you. I'd suggest increasing your non-starchy vegetable intake either way. Use seasonings and dressings liberally! The volume and nutrients are the same whether the vegetables are coated in ranch or not. Just watch the calories. I like a small bag of frozen mixed veggies - the steamer bags, and three or four scrambled eggs, with salt and everything bagal seasoning. If I want to up the calories I add a tablespoon of butter - real butter. It's so good and keeps me full for hours.

 

[Chump]

It depends. Typically a gram of carbs burns the fastest, protein second fastest, and fat third. So going by that you'd think everyone should eat low carb, moderate protein, and high fat. Get the biggest bang for your bucks with the least amount of food.

But it's more complicated than that. Some people are high volume eaters. They don't feel satisfed unless they feel full and fat doesn't satiate them. These people should eat a high volume, high carb, lower fat diet. Lots and lots of fruits and vegetables to increase volume at low calories. Watch the pasta and rice servings, because it's a lot of calories in a little bit. Lean meats or eggs, easy on the high fat dairy.

Others love fats and protein. These do well on low carb, moderate protein and fat diets. As with the high carb dieterz you want to eat lots and lots of veggies, for several reasons - mostly fiber and nutrients, as well as volume. But you also use full fat dressing - watch the sugar - avoid high carb veggies/pasta/rice, etc.

What you find satiating is going to be up to you. I'd suggest increasing your non-starchy vegetable intake either way. Use seasonings and dressings liberally! The volume and nutrients are the same whether the vegetables are coated in ranch or not. Just watch the calories. I like a small bag of frozen mixed veggies - the steamer bags, and three or four scrambled eggs, with salt and everything bagal seasoning. If I want to up the calories I add a tablespoon of butter - real butter. It's so good and keeps me full for hours.

I defiantly am one of those people that could just cram down a bunch of food all at once no matter what it is to be satisfied. I think my problem is that I just really like to eat. From my day to day I don't really eat a lot of fat or sugar since I cook at home all the time.

 

[Accept Only Substitutes]

I defiantly am one of those people that could just cram down a bunch of food all at once no matter what it is to be satisfied. I think my problem is that I just really like to eat. From my day to day I don't really eat a lot of fat or sugar since I cook at home all the time.

Then vegetables is definitely the key here. An entire 16 Oz bag of mixed vegetables is less than 200 calories.You do want some fat or protein mixed in to help keep you full for a longer time, but just a couple tablespoons of dressing or oil or a small serving of protein is enough. I like eggs. Super cheap per serving and easy to cook, only 70 calories for a large.

The vegetables make you slow down too, which gives your body a chance to feel full.

 

[Fialovy]

Then vegetables is definitely the key here. An entire 16 Oz bag of mixed vegetables is less than 200 calories.You do want some fat or protein mixed in to help keep you full for a longer time, but just a couple tablespoons of dressing or oil or a small serving of protein is enough. I like eggs. Super cheap per serving and easy to cook, only 70 calories for a large.

The vegetables make you slow down too, which gives your body a chance to feel full.

This is good advice if you are a "volume eater" I will also say an air fryer is a really good investment if you want to eat more veg in your diet. Roasting vegetables is really simple. Just toss them in a little olive oil and add your spices of choice and pop them in. Cooking them this way definitely makes it easier if you aren't used to eating a lot of vegetables regularly. Spices may be a bit expensive, but a little goes a long way.