Weight loss support thread

[Accept Only Substitutes]

I mean, yeah, if you end up going back to doing what you stopped doing, obviously that's going to undo what you just did. That's why it's important to push for lifestyle changes. Thankfully, I have no intention of going back to eating shit like regular breads and pastas because I always end up feeling like shit after consuming even a normal portion of them. It also helps that I have reasons to keep to my lifestyle changes beyond weight loss; I've regrown body hair, my overall mood is better with fewer swings, and I've taken more of an interest in cooking instead of eating take out. What's more, focusing on lifestyle changes means I can spend Christmas dinner indulging with my family because I know that I'll go back to doing what I did before. Changing your frame of mind to play the averages means you're less likely to reneg when you inevitably mess up.

Lifestyle changes are the key. I've kept 100 pounds off for about five years now, I've started working on the other 40 pounds, but not going back to the way I used to eat on a regular basis has been so important.

A lot of the "failures" are people who lost a lot of weight and then regained maybe ten, twenty pounds. Technically they didn't keep all the weight off, and that's seen as a failure, but if they don't gain all the weight back then they're still a success in my mind.

 

[Day of the Cope]

A lot of the "failures" are people who lost a lot of weight and then regained maybe ten, twenty pounds. Technically they didn't keep all the weight off, and that's seen as a failure, but if they don't gain all the weight back then they're still a success in my mind.

If I had to guess, the 10-20lbs is water weight since I lost like 15lbs a week after starting keto. But yeah, a lot of people (myself included) can get caught up on the small details that it's easy to miss the big picture.

For some reason I just won't lose weight anymore. I'm plateauing at ~100kg (200 pounds) for a few months now. I eat even less, I fast, I do a LOT more cardio, and I work out as usual. I can tell my physique is improving and I'm putting on some muscle (slowly, I don't eat enough to properly built), but the fat above it just won't FUCK OFF. I'm a fairly bulky and big guy, so if I end up at 180 pounds I'm probably fine, but those last 20 pounds shouldn't take 20 years if possible, god damn. This gunt has apparently decided its gonna stay forever, whatever I try to do. I've already accepted I'm probably gonna have to get it surgically removed, but I want to weigh as little as possible beforehand.

Is there any reason to do Keto besides the hunger feeling? Do I burn fat faster? My research a few years back said "no" so its worthless to me and i want my veggies and fruits, but at this point...

As someone who was stuck in a plato while doing keto, here's what you do.
Step 1) Fill this out with you age, height, weight, and sex. Don't fuck with anything else.
Step 2) Click Expert, look for where it says BMR and write that down, then multiply that by 1.375 (if you're only doing cardio) or 1.5 (if you're doing resistance training)
Step 3) Take your newly calculated limit and cut 10% off whatever you get.
Step 4) Make sure you're tracking what you eat. I wouldn't worry to much about tracking basic spices.
Step 5) Weight yourself at the start of a month and on the 15th, and weigh yourself three times while taking the average. Make sure you also weigh yourself after the same routine; I suggest doing it after using the toilet and before having anything to eat.
Step 6) Try and meet your protein goal each day as per the calculators suggestion.
Step 7) Yes, it's totally normal for you to start dreaming about eating cupcakes and breads and donuts. Give it a few weeks.
Step 8 - Have some kind of meal plan for the week. Each day should have something planned out in advance. You don't need to go full meal prep, you just want to avoid scrambling dinner together last minute.

Also, this isn't required, but I would recommend cutting out seed oils from your diet. Try and make your own lard and tallow, if you can. Ghee is pretty good for cooking. Extra virgin olive oil and avocado oils (pretty much the only decent brand is Chosen Foods, who also sell at Costco) are your best cooking oils and peanut oil for deepfrying if you don't plan on using tallow.

For me, the reasons top do keto are more than weight loss. It's at the point where even having a single burger with a grain bun makes my face feel puffy like an mild allergic reaction and makes all my joints ache.

 

[Local Fed]

As someone who was stuck in a plato while doing keto, here's what you do.

>does the Keto diet once
>gets stuck in a Greek philosopher

 

[ChaosReignsOnSomeSaturday]

Can finding a workout buddy replace having to hire a personal trainer?

 

[AgendaPoster]

Can finding a workout buddy replace having to hire a personal trainer?

What do you need a trainer for?

 

[SouthernBitchBob]

Does that effect scale depending on the activity level? Burning 400 calories on the treadmill would be a punishing experience for most fats, since that'd equate to probably a half-hour of consistent moderate-to-high intensity cardio. So would taking a 10-20 minute jog/walk have the same loss in efficiency? Presumably you'd be less tired if you expended less energy, meaning there'd be some sort of sweet spot of intensity, time, and efficiency.

Yes. From what I can tell among the science-speak, the inefficiency is because the cardio steals from your NEAT (Non-Exercise Activity Thermogenesis). Your body burns an amount of calories at a base level just to keep you at a human temperature and ensures the wheels keep turning. Then there's an amount you lose due to NEAT (probably around 2-400 calories. Ish. Depends on you). Then there's exercise. Cardio seems to cause you to scale back your NEAT in response. But there's nothing stopping you from just running for six hours like a crazy person and utterly annihilating your NEAT expenditure, going back to full efficiency.

Also note that I've seen studies that claim doing more than 30 minutes of cardio more than about 3 days a week actually drastically reduces gains from weightlifting, but that's also not something you're going to notice unless you're targeting specific muscle gain goals.

Can finding a workout buddy replace having to hire a personal trainer?

Depends on who you find. I've had a lot of "workout buddies" who turned out to be lazy fatties who wanted to go to the gym for that one day a year that justifies a membership, then they're "too tired" constantly after that one session.

I've already worked off the extra pound I saw from Thanksgiving day and then some. Still going strong!

 

[Harambe]

Yes. From what I can tell among the science-speak, the inefficiency is because the cardio steals from your NEAT (Non-Exercise Activity Thermogenesis). Your body burns an amount of calories at a base level just to keep you at a human temperature and ensures the wheels keep turning. Then there's an amount you lose due to NEAT (probably around 2-400 calories. Ish. Depends on you). Then there's exercise. Cardio seems to cause you to scale back your NEAT in response. But there's nothing stopping you from just running for six hours like a crazy person and utterly annihilating your NEAT expenditure, going back to full efficiency.

Also note that I've seen studies that claim doing more than 30 minutes of cardio more than about 3 days a week actually drastically reduces gains from weightlifting, but that's also not something you're going to notice unless you're targeting specific muscle gain goals.


Depends on who you find. I've had a lot of "workout buddies" who turned out to be lazy fatties who wanted to go to the gym for that one day a year that justifies a membership, then they're "too tired" constantly after that one session.

I've already worked off the extra pound I saw from Thanksgiving day and then some. Still going strong!

I experienced this a bit, the cardio on weightlifting thing. I took a week to deload since some joints felt strained, and focused on cardio, very light lifting, and boom, my lifts went down 25-30% next week.

As-is I just hit it 2x a week for about 20 minutes, and bike around everywhere else.

 

[Moon Cricket]

3 weeks in… only down 4lbs. Trying not to let it demotivate me too much.

I have made a tonne of lifestyle changes so it is a bit sucky that the weight loss is so much less than it is when I do my usual crash dieting.

My usual diet just consisted of no breakfast, no lunch and then a load of quick-eat sugary foods such as pastries, cookies, chocolate and sweets after work… with the occasional small fry-up if I decided to actually eat at work…. which was maybe once a rotation. (Shift work).

I have upped my water and calcium intake.
I am taking a daily multivitamin.
I ave massively increased my protein intake… I am actually cooking once or twice a week. Making sure it is a protein rich meal. I also have a protein shake every other day or so to stave off some cookie cravings.
I am using my workplaces gym during one break on my night shifts to do a 20 minute jog or incline walk.
I am doing a few resistance exercises, such as tricep pushdowns and hip-thrusts.

…… I would have usually lost about 8-10lbs in 3 weeks doing my usual crash of carrying on eating just junk foods but just 1000-1200kcals of it.

So yeah… trying not to be disheartened and trying to trust the process.

Started at 148.7lbs
Currently at 144.3lbs
Goal: 110lbs

Christmas is going to be hard.

 

[Accept Only Substitutes]

3 weeks in… only down 4lbs. Trying not to let it demotivate me too much.

I found a list a few years ago that compares how much weight you've lost to various objects. It's been helpful to track my progress down the list and be amazed at how much I've really lost.

At four pounds my "I've lost a..." list says:
4 pounds / 1.8 kilo = an ostrich egg

I know when you're used to losing lots 4 pounds doesn’t seem like much, but it is!

Spoiler: The entire I've Lost a... list

1 pound/0.4 kilo = a Guinea Pig
1.5 pounds / 0.7 kilo = a dozen Krispy Kreme glazed donuts
2 pounds / 0.9 kilo = a rack of baby back ribs
3 pounds / 1.4 kilo = an average human brain
4 pounds / 1.8 kilo = an ostrich egg
5 pounds / 2.2 kilo = a Chihuahua
6 pounds / 2.7 kilo = a human’s skin
7.5 pounds / 3.4 kilo = an average newborn baby
8 pounds / 3.6 kilo = a human head
10 pounds / 4.5 kilo = chemical additives an American consumes each year
11 pounds / 5 kilo = an average house cat
12 pounds / 5.4 kilo = a Bald Eagle
15 pounds / 6.8 kilo = 10 dozen large eggs
16 pounds / 7.3 kilo = a sperm whale’s brain
20 pounds / 9.1 kilo = an automobile tyre
23 pounds / 10.4 kilo = amount of pizza an average American eats in a year
24 pounds / 10.9 kilo = a 3-gallon tub of super premium ice cream
25 pounds / 11.3 kilo = an average 2 year old
30 pounds / 13.6 kilo = amount of cheese an average American eats in a year
33 pounds / 15 kilo = a cinder block
36 pounds / 16.3 kilo = a mid-size microwave
40 pounds / 18.kilo = a 5-gallon bottle of water or an average human leg
44 pounds / 20 kilo = an elephant’s heart
50 pounds / 22.6 kilo = a small bale of hay
55 pounds / 25 kilo = a 5000 BTU air conditioner
60 pounds / 27.2 kilo = an elephant’s penis (yep, weighs more than his heart!)
66 pounds / 30 kilo = fats and oils an average American eats in a year
70 pounds / 31.8 kilo = an Irish Setter
77 pounds / 34.9 kilo = a gold brick
80 pounds / 36.3 kilo = the World’s Largest Ball of Tape
90 pounds / 40.8 kilo = a new born calf
100 pounds / 45.4 kilo = a 2 month old horse
111 pounds / 50.3 kilo = red meat an average American eats in a year
117 pounds / 53 kilo = an average fashion model (and she’s 5’11”)
118 pounds / 53.5 kilo = the complete Encyclopaedia Britannica
120 pounds / 54.4 kilo = amount of trash you throw away in a month
130 pounds / 59 kilo = a new born giraffe
138 pounds / 62.6 kilo = potatoes an average American eats in a year
140 pounds / 63.5 kilo = refined sugar an average American eats in a year
144 pounds / 65.3 kilo = an "average" adult woman (and she’s 5’4”)
150 pounds / 68 kilo = the complete Oxford English Dictionary
187 pounds / 84.8 kilo = an average adult man
200 pounds / 90.7 kilo = 2 Bloodhounds
235 pounds / 106.6 kilo = Arnold Schwarzenegger
250 pounds / 113.4 kil0 = A male cougar
300 pounds / 136 kilo = an average football lineman
350 pound / 158.8 kilo = A reindeer
400 pounds / 181.4 kilo = a Welsh pony

I'm going back to doing IF and lower carb to lose weight and get my blood sugar under better control. My last A1C was a bit higher than I'd like it, so time to buckle down. If I'm going to eat fewer carbs I might as well buckle down on losing weight too.

Today I'm fasting for 24 hours. Just to see if I can do it. It's just after noon here and the last time I ate was about three pm yesterday, so I think I can make it. It was our birthdays recently and we celebrate with lots of food. Between increased carb load and too many calories I've gained about six pounds from my lowest.

It's been interesting to see that hunger really doesn't get worse as time goes by. It also comes and goes, and I can sit here and not react like it's an emergency.

If tonight and tomorrow I'm able to eat normally and not scarf down everything in sight I'm going to start fasting for a full 24 hours once a week, with the goal of doing it twice a week. After I get used to doing it once a week. If I can't get there I am going to try 5:2. 16:8 is pretty easy, but I haven't been reducing calories as well. I'm going to be monitoring my blood sugar on fasting days, I don't want hypoglycemia!

 

[lysol terminal]

Regular hiking, crystal meth and Milfs took me from 265 to 227.5 in 2 months. I'm probably closer to 235~ at the moment because I got serious munchies after ceasing ice use for 2 weeks, but I'm feeling wonderous and confident. Right now I'm just doing a basic 5x5: Push-Ups, Squats, Sit-Ups, Crunches & Lifts (no way to do pull-ups in my room).

Having a hard time getting over the feeling of being surrounded by much fitter and better looking men (being in a public gym) and running is kind of hard right now because there's a blizzard. How can I take it up a notch and get myself skinny quickly without Nazi Combat Drugs. I already started doing 1-2 day fasts. Basically, only eating 1 meat and veggie heavy meal once every 2-3 days. It's a bit hard because I fucking love eating, but it's also nice because it's like Milfs and Bourbon. It takes time to make things better, or something like that.

I plan on going to the Old Tomboy Mine next year, in Colorado and hike a bit through the Rockies not for the meme as much to sate my addiction to google maps. Google maps is porn for the soul. I wanna fuck the world.

 

[Day of the Cope]

I think my bathroom floor is fucked because weighting myself on my hardwood hallway floor regularity gives me a reading of two pounds lighter.

 

[Harambe]

I've had the coof for the past week, which has been fantastic for weight loss it turns out. I'm at 97.5kg today, down from 99.6 a week ago. Thank you virus, the misery was worth it. Can't wait to get back to the gym.

 

[Shidoen]

I need inspiration to lose weight so i'm watching breaking bad for the first time in order for me to imagine what that meth body type is like.

 

[Triple Flutz]

175 cm, 165 lbs/75 kg. Just had our last baby a very short while ago so I'm steadily working off the baby weight. My initial weight goal is 150 lbs/68 kg as that's how much I weighed before having this kid, and I'll reassess when I reach that- thinking I'd like something closer to 130 lbs/58 kg because that's when I feel at my best and because we aren't planning any more kids.

Two months later, I'm weighing in at 160 lbs/72.5 kg. I'm pretty satisfied at my rate of losing since I'm breastfeeding my baby and notice supply drops when I get too aggressive with calorie cutting, regardless of the quality of those calories. My goal until January 7th is to maintain, I'll be happy if I do lose and I don't plan on eating or drinking to excess so it should be doable, but I don't want to center our seemingly neverending Christmas and New Years events around weight loss either so I'll just have one plate of whatever sounds good and not question my hosts about heavy cream content, lol.

Hope everyone spends a wonderful time with family and friends. We suffered a great loss in our extended family this year, and had I known they wouldn't be making pecan tarts this year, I probably would have had one last year, but I was too focused on pregnancy weight gain to have dessert. Kind of silly in retrospect.

 

[Accept Only Substitutes]

I need inspiration to lose weight so i'm watching breaking bad for the first time in order for me to imagine what that meth body type is like.

Read the Tess Holliday thread. Or the Slaton sister's thread. Nothing motivates quite like seeing Tammy Slaton reduced to wearing bed sheets on the couch and realizing that will be you if you don't put down the fork.

I've successfully fasted at least 18 hours a day for the last three days, and kept my carbs at about 80 grams each day. I've also felt like crap, which I would say was keto flu, but I'm not restricting carbs enough to get into ketosis.

I've also shed four pounds of water weight.

I found a list of different activities and how many calories they burn. I twitch my feet constantly as a side effect of one of my meds. Like ten hours a day, which at my weight the calculator says burns 1000+ calories. I also Sat and knitted for seven hours a couple days ago, which that calculator says burned 800 calories.

Does that mean I burned 1800 calories that day? Are they including tdee or whatever? Because that sounds like an awful lot to me. But it would explain why all the overeating I've been doing the last far too long hasn't caused me to gain weight.

Edit: @Triple Flutz

I am sorry for your loss. I hope your family is doing okay.

 

[Vapor Sauce]

I just discovered this thread, so I thought I'd add my current progress.

Started working on losing weight back in September. I maxed out at 222lbs at 5'9 and was feeling really shitty. Just weighed myself today and I'm at 207lbs. My goal is to get under 200lbs and go from there.

The only things I've been doing is counting calories, trying to stay around 1,800 per day and I go for 30-minute walk three days a week. I've just been trying to take it slow and focus on my eating habits since that's what was really fucking me up the most. But I plan to start lifting weights and doing more cardio. I have a 2-week vacation coming up so that'll be a good time.

 

[Day of the Cope]

I've just been trying to take it slow and focus on my eating habits since that's what was really fucking me up the most. But I plan to start lifting weights and doing more cardio. I have a 2-week vacation coming up so that'll be a good time.

Literally the best thing you can do to lose weight is just that: properly portion your food and avoid mindless snacking. One of the hardest things I had to get out of my head since I was a kid was the feeling of guilt for "not cleaning my plate". Good lord, the amount of untold damage those four words have done to an entire nation.

 

[Tren Shapiro]

I found a list of different activities and how many calories they burn. I twitch my feet constantly as a side effect of one of my meds. Like ten hours a day, which at my weight the calculator says burns 1000+ calories. I also Sat and knitted for seven hours a couple days ago, which that calculator says burned 800 calories.

Does that mean I burned 1800 calories that day? Are they including tdee or whatever? Because that sounds like an awful lot to me. But it would explain why all the overeating I've been doing the last far too long hasn't caused me to gain weight.

I never worry about trying to perfectly calculate my TDEE. I just set my caloric goal low enough that I know I'll be in a significant deficit. The most important thing is being very autistic about the calories you consume. The more you cater your diet to your autistic calorie counting, the better. What am I going to have for breakfast? The same thing I have every day for breakfast. How many calories is that? The same amount is was yesterday. Easy peasy.

 

[Accept Only Substitutes]

I never worry about trying to perfectly calculate my TDEE. I just set my caloric goal low enough that I know I'll be in a significant deficit. The most important thing is being very autistic about the calories you consume. The more you cater your diet to your autistic calorie counting, the better. What am I going to have for breakfast? The same thing I have every day for breakfast. How many calories is that? The same amount is was yesterday. Easy peasy.

Good point. I should be autistic about what I eat, not what I burn by doing normal activities. I can control one of those a lot easier than I can the other.

 

[Moon Cricket]

Exactly 5 weeks on the diet. Down 7lbs.

I swear it has all come off of my boobs though. Such is life!

Going to start doing some weighted hip thrusts every now and again to try to balance out my wide hips and completely flat bum.

I have been so much more controlled when it comes to sweet treats.

I have also promised myself a spa break including a loooong hot some massage and hot oil scalp massage, getting my hair done (first time in 3 years) and a new expensive dress IF I get down to my goal weight. Hopefully it helps keep me motivated.