Weight loss support thread

[DSP's Tax Lawyer]

Alright. Today was the last day of bulking up and trying to lift heavy. Tomorrow is the start of cutting. Hope to go down from 232 pounds to somewhere under 210 but 200 would be amazing

 

[FraudFrog]

Is that like 55kgs? How tall are you? That's kinda light weight, be careful with weight loss, you will lose muscle mass too, so that's why you might feel weaker. You'll lose muscle mass even if you run/bike as your work out. Always try to find a way to sneak in some strength training, even if you're a dedicated endurance runner that wants to be super slim, you still need to build muscle.

I’m 5’6” . I was lifting back in November, but got sick and haven’t been able to get back on a routine. I do need to put on more muscle. My goal is for Sunday at noon to start. Unfortunately the rest of the week will need to be after 9:30 pm. Kids and the wife just eat up my evenings.

 

[Monkey Pink]

I'm losing weight and not gaining it back, but I am hitting some plateaus. I think it's because I've been kind of fatigued and depressed. Mental health really does affect you physically too.

I've lost 30lbs so far with CICO, watching carbs, and semaglutide. I know some members have mixed feelings on weight loss medication but I don't want to lie and I've already admitted to using it here before. I'm switching from Ozempic to Wegovy since their dose increases more incrementally. Stuff makes you nauseous initially as an almost universal side effect.

I'm trying to go outside more, walk to the beach and back since it's gotten warmer around here. My insurance covers gym memberships but the only one around here is Planet Fitness. Is that better than nothing? I've been there before - the machines are kind of repetitive but still...

 

[Barry McKockner]

I'm losing weight and not gaining it back, but I am hitting some plateaus. I think it's because I've been kind of fatigued and depressed. Mental health really does affect you physically too.

I've lost 30lbs so far with CICO, watching carbs, and semaglutide. I know some members have mixed feelings on weight loss medication but I don't want to lie and I've already admitted to using it here before. I'm switching from Ozempic to Wegovy since their dose increases more incrementally. Stuff makes you nauseous initially as an almost universal side effect.

I'm trying to go outside more, walk to the beach and back since it's gotten warmer around here. My insurance covers gym memberships but the only one around here is Planet Fitness. Is that better than nothing? I've been there before - the machines are kind of repetitive but still...

PF is excellent for cardio and good for people who don't care to be autistic about their weight lifting. Their equipment is good enough for staying in shape, but not good enough for bodybuilding.

 

[Tren Shapiro]

I'm losing weight and not gaining it back, but I am hitting some plateaus. I think it's because I've been kind of fatigued and depressed. Mental health really does affect you physically too.

I've lost 30lbs so far with CICO, watching carbs, and semaglutide. I know some members have mixed feelings on weight loss medication but I don't want to lie and I've already admitted to using it here before. I'm switching from Ozempic to Wegovy since their dose increases more incrementally. Stuff makes you nauseous initially as an almost universal side effect.

I'm trying to go outside more, walk to the beach and back since it's gotten warmer around here. My insurance covers gym memberships but the only one around here is Planet Fitness. Is that better than nothing? I've been there before - the machines are kind of repetitive but still...

If you've hit an actual plateau, as in multiple weeks with no progress, you need to make sure you are properly counting your calories. If you are, it's time to calculate your TDEE for your new weight and lower your calories again. You always need to be hitting a caloric deficit through diet. Never rely on burning calories through exercise to hit a caloric deficit. Planet Fitness is fine for women that want to do some cardio and light strength training. Just be aware that Planet Fitness is evil and will try tempting you with free pizza and bagels.

 

[Monkey Pink]

PF is excellent for cardio and good for people who don't care to be autistic about their weight lifting. Their equipment is good enough for staying in shape, but not good enough for bodybuilding.

If you've hit an actual plateau, as in multiple weeks with no progress, you need to make sure you are properly counting your calories. If you are, it's time to calculate your TDEE for your new weight and lower your calories again. You always need to be hitting a caloric deficit through diet. Never rely on burning calories through exercise to hit a caloric deficit. Planet Fitness is fine for women that want to do some cardio and light strength training. Just be aware that Planet Fitness is evil and will try tempting you with free pizza and bagels.

Thank u

 

[Captain Chromosome]

Attempting once again to fix my relationship with food. I feel like a fat fucking drug addict.
My main method of coping with stress has always been food, so I'm hoping I can commit this time.
Short term, I realize just how non-filling fast food is and I'm not willing to give up my Zero Ultra Boomerjuice.

 

[FraudFrog]

Attempting once again to fix my relationship with food. I feel like a fat fucking drug addict.
My main method of coping with stress has always been food, so I'm hoping I can commit this time.
Short term, I realize just how non-filling fast food is and I'm not willing to give up my Zero Ultra Boomerjuice.

Just try ramping down a little at a time. If you’re gonna have chips, then stick with one serving size. Literally count the 15 chips that makes up 250 calories and that’s it.



Same with fast food. If you go to McDonald’s. And you have to eat fast food, then stick with a fila of fis, small fries and a Diet Coke.

As time passes and you get used to the smaller servings, cut down smaller.

Lastly, if you are in a position to get a treadmill, get one and use it everyday. If not, well it’s spring, go out and walk. That little bit of cardio will make a huge difference.

Lastly lastly, fast twice a week. That’s your game changer that will shrink your stomach. Just consume 300 calories during that time frame, bone broth is the way to go brother:

 

[Tren Shapiro]

Attempting once again to fix my relationship with food. I feel like a fat fucking drug addict.
My main method of coping with stress has always been food, so I'm hoping I can commit this time.
Short term, I realize just how non-filling fast food is and I'm not willing to give up my Zero Ultra Boomerjuice.

You don't have to give up your Zero Ultra Boomerjuice, it's sugar free and only 10 calories but I would recommend getting your caffeine intake under control and not consuming caffeine after noon. It fucks with your sleep which fucks with your hormones including spiking the hunger hormone ghrelin.

Losing weight is not complicated. You calculate your TDEE. You take the maintenance calories it gives you and subtract 400-500 calories. You plug that number into MyFitnessPal as your daily calorie goal and then all you have to do is track everything you eat and hit your goal every day. You should cut out foods with tons of sugar and empty calories that fat people typically consooom but you don't really have to eat super healthy to get to a healthy weight. The most important thing is tracking everything because you can't stay below your goal if you don't know how much calories you're consuming. Try to eat like a total autist because eating the same thing constantly makes it very easy to track.

 

[Captain Chromosome]

Just try ramping down a little at a time. If you’re gonna have chips, then stick with one serving size. Literally count the 15 chips that makes up 250 calories and that’s it.



Same with fast food. If you go to McDonald’s. And you have to eat fast food, then stick with a fila of fis, small fries and a Diet Coke.

As time passes and you get used to the smaller servings, cut down smaller.

Lastly, if you are in a position to get a treadmill, get one and use it everyday. If not, well it’s spring, go out and walk. That little bit of cardio will make a huge difference.

Lastly lastly, fast twice a week. That’s your game changer that will shrink your stomach. Just consume 300 calories during that time frame, bone broth is the way to go brother:

I haven't considered the bone broth fast. My job makes it near impossible to know the next day's schedule before 11pm, but I'll give it a shot on days I'm not needed.

You don't have to give up your Zero Ultra Boomerjuice, it's sugar free and only 10 calories but I would recommend getting your caffeine intake under control and not consuming caffeine after noon. It fucks with your sleep which fucks with your hormones including spiking the hunger hormone ghrelin.

Losing weight is not complicated. You calculate your TDEE. You take the maintenance calories it gives you and subtract 400-500 calories. You plug that number into MyFitnessPal as your daily calorie goal and then all you have to do is track everything you eat and hit your goal every day. You should cut out foods with tons of sugar and empty calories that fat people typically consooom but you don't really have to eat super healthy to get to a healthy weight. The most important thing is tracking everything because you can't stay below your goal if you don't know how much calories you're consuming. Try to eat like a total autist because eating the same thing constantly makes it very easy to track.

Didn't know about the post-noon caffeine issue, thanks for the tip!

I've understood or a long time that weight loss is just CICO at a basic level, but previously I've always given up and reverted back to my old lifestyle after dropping about 25 pounds.
I could make a lot of excuses, but they're just that. My main struggle right now is breaking the renewed habit of stress eating and my body's faulty cravings for large amounts of shit food. If I'm not keeping busy, I'm thinking about food (usually shit food) and it's amazing to reflect on how much time is being eaten up (heh) by this and how much better food tastes when you're not shoveling it into your mouth like an animal.
Self reflection is necessary for me, since eating disorders are rampant in my family. Mindset's different this time, so I'll see what I can do.

 

[Smar Mijou]

A BMI of 30 or 30% body fat is around the starting range of obesity so it sounds like just a way of saying it's easier to lose weight when you are really fat. Obese people typically eat like shit and they can get into a calorie deficit by just not drinking their usual 2 liter bottle of high fructose retard juice every day. I'm already in good shape with a healthy BMI but I'm cutting to get towards single digit body fat. Eating gay little baby meals while trying to get enough protein and lifting 5-6 times a week with no energy is miserable. But I'm on the extreme. Getting to a healthy BMI really isn't that hard.


That number is not important at all. If you are maintaining a calorie deficit, you'll lose weight. Once you stop losing weight, you drop the calories lower.

I will disagree with the roided out autistic Daily Wire personality Tren Shapiro somewhat. BMI is hard to quantify accurately for everyone and for many people, it is indeed true that the higher your stated BMI (due to actual fat and water in your body) the easier it will be to lose that excess weight. Or in different terms, if you have two 1# raw hamburgers and cook them, but one is 70/30 and the other is 93/7 lean to fat, the 70/30 will lose more weight, and quicker, than the lean burger before getting to it's final weight. And it should be noted that you don't want to cut calories to the point that you're endangering your health. If you're cutting weight for bodybuilding or an athletic competition under the supervision of a professional is one thing, but a huge shock to the system for someone unaccustomed to it could be dangerous.

Weighing every day, if possible, is the way to go. Should be really easy to do as you wake up or after you shower.
Weighing just on Mondays does not shelter your mind from the occasional water retention.
It's not the weighing you should try to get rid of, instead try to fix the paranoia around gaining weight, when you should know very well that if you suddenly have +2kgs gained in 24 hrs, it's impossible that those kgs are fat tissue.
The daily figures are irrelevant alone. What matters is the trend, and trends are more accurate with regular measurements. To most fitness measures, the trend is the one that is important, it's irrelevant that you had an ideal run today at an ideal 15C with winds in the back and your Garmin spit a VO2max that's 3 points higher and your heart rate was low and comfy.
Next week you gonna have humid hot days and will have to exercise while bloated/constipated or with a headache, and your numbers will plummet.
But it doesn't really matter, the trends do.

I disagree, just because as I said before, for some people seeing a daily weight fluctuation with little progress could be discouraging. However everyone is different. But focusing on that scale every day shouldn't be life consuming. But like you did, and I did before, the long term trends are what is most important to log actual progress.

As for myself, this Friday I weighed in at 233.2# from my starting point of right around 308# making it right at 75# weight loss total so far. Still no major changes here as far as diet or exercise goes, other than increasing the weight on the machines that I use when I feel that it's necessary. I also started using some leg/ankle weights when using the treadmill and running to further help with calorie expenditure and muscle gain. I am definitely building more muscle, and others have been commenting more on my weight loss, so it is noticeable to myself and others, which is definitely good for a morale booster and personal motivation to keep going.

 

[Tren Shapiro]

My main struggle right now is breaking the renewed habit of stress eating and my body's faulty cravings for large amounts of shit food.

In the meantime, if you're going to pig out and stress eat, do it with less calorically dense foods. Chewy Chips Ahoy cookies are 140 calories for 2 cookies that take 2 seconds to eat. Very easy to stack up an insane amount of calories in a short amount of time. Don't have that sort of shit in your house. Contrast that with a cup of sugar-free Jell-O which is 10 calories. The Snack Pack ones are only 5. A single serving bag of Pop Secret popcorn is a lot of snacking and only 100 calories. Bodybuilder cutting diet videos on YouTube are a pretty good source for finding low calorie snacks. A lot of easy, little changes make a pretty big difference.

 

[Barry McKockner]

In the meantime, if you're going to pig out and stress eat, do it with less calorically dense foods. Chewy Chips Ahoy cookies are 140 calories for 2 cookies that take 2 seconds to eat. Very easy to stack up an insane amount of calories in a short amount of time. Don't have that sort of shit in your house. Contrast that with a cup of sugar-free Jell-O which is 10 calories. The Snack Pack ones are only 5. A single serving bag of Pop Secret popcorn is a lot of snacking and only 100 calories. Bodybuilder cutting diet videos on YouTube are a pretty good source for finding low calorie snacks. A lot of easy, little changes make a pretty big difference.

This is the best advice you can get, HOWEVER, stay away from ONE item if you stress eat: shiritaki noodles aka konjac noodles. Yes, they are 95% water, but the other 5% is water soluable fiber. It turns into a gel that takes a while to break down in your stomach, and eating too much at once can create a bezoar that won't go away for days. It hurts and all you can do is drink water until it dissolves.

 

[Smar Mijou]

In the meantime, if you're going to pig out and stress eat, do it with less calorically dense foods. Chewy Chips Ahoy cookies are 140 calories for 2 cookies that take 2 seconds to eat. Very easy to stack up an insane amount of calories in a short amount of time. Don't have that sort of shit in your house. Contrast that with a cup of sugar-free Jell-O which is 10 calories. The Snack Pack ones are only 5. A single serving bag of Pop Secret popcorn is a lot of snacking and only 100 calories. Bodybuilder cutting diet videos on YouTube are a pretty good source for finding low calorie snacks. A lot of easy, little changes make a pretty big difference.

I have the simply salted Orville Redenbacher popcorn for the exact same reason. Good snack with low calories. And honestly completely forgot about it until you posted. I might cook up a bag of it later! Thanks chemically enhanced spergy conservative YouTube content creator Tren Shapiro!

Also, high protein, low carb foods are good for snacking if you're looking for something filling after exercise recovery or on an off day as well. Canned tuna (I like mine in olive oil) cottage cheese, etc. Just watch your sodium intake and don't go overboard.

 

[DenseDeerFather]

Oh damn, a thread that I probably need. Okay so due to depression, stress eating, and getting bad habits from living in a communal home while dealing with severe, untreated social anxiety, I ballooned to 375 pounds. I had to share a kitchen with 21 other people and it stressed me out to the point where I avoided them and just ate pizza daily.

After two stints in the loony bin, I decided to pick get myself together, and walk daily to drop some pounds which I did. 40-ish plus-minus while fixing up my diet. It's been good so far but it's also been very rough. I'm very impatient so the times when I've plateaued, it has stressed me out and nearly wrecked my motivation or given me crying spells.

Right now, I'm stuck yet again and I've been stuck for around little more than a week. My body tends to fluctuate wildly depending on my menstrual cycle so I can gain 6 pounds in two days and be stuck with that for a week or two. Sometimes three months.

Around two weeks ago I joined a gym and in the beginning, things went well and I dropped some numbers on the scale although it was possibly just water weight, which I've gained all back.

I try to aim for around 1400-1500 hundred calories per day but I must be fucking up somewhere if this is happening.

I think my biggest issue is that I'm going in this alone without any support and me being my own worst critic, tend to go really hard on myself when things don't go well fast enough and it makes me easily upset and/or emotional.

 

[Barry McKockner]

Oh damn, a thread that I probably need. Okay so due to depression, stress eating, and getting bad habits from living in a communal home while dealing with severe, untreated social anxiety, I ballooned to 375 pounds. I had to share a kitchen with 21 other people and it stressed me out to the point where I avoided them and just ate pizza daily.

After two stints in the loony bin, I decided to pick get myself together, and walk daily to drop some pounds which I did. 40-ish plus-minus while fixing up my diet. It's been good so far but it's also been very rough. I'm very impatient so the times when I've plateaued, it has stressed me out and nearly wrecked my motivation or given me crying spells.

Right now, I'm stuck yet again and I've been stuck for around little more than a week. My body tends to fluctuate wildly depending on my menstrual cycle so I can gain 6 pounds in two days and be stuck with that for a week or two. Sometimes three months.

Around two weeks ago I joined a gym and in the beginning, things went well and I dropped some numbers on the scale although it was possibly just water weight, which I've gained all back.

I try to aim for around 1400-1500 hundred calories per day but I must be fucking up somewhere if this is happening.

I think my biggest issue is that I'm going in this alone without any support and me being my own worst critic, tend to go really hard on myself when things don't go well fast enough and it makes me easily upset and/or emotional.

375-40 is 335.

If you are around 300 to 330, 1400 to 1500 calories is brutally low. You may have damaged your metabolism going too far below your tdee. Well, it's not "damaged" it's that your metabolism adapts. It's also HIGHLY likely you're not counting every calorie. We tend to under estimate our food calories.

Find your tdee, cut 500 or 700 calories from it, and track every calorie in an app like Chronometer.

 

[Lee Crabb]

Early July 2022: 222lbs
Late September 2022: 195lbs
Late February 2023: 189lbs (plateau and then weight gain since Thanksgiving 2022 due to illness + Christmas until late January 2023 when I started getting strict on snacking and routine exercise)

My extremely unambitious goal is to get below 163lbs by Christmas Eve, but I think I can easily get there easily and safely by the beginning of Summer.

As of 04/08/23, I am down to 176.4. By the time I reach my goal weight I think my slacks will end up looking like harem pants. They are already too baggy.

 

[Old English Roast Beef]

This is going to sound really autistic but I've had some success with an all-pizza diet. It's mostly whole-wheat bread with just enough added to make it delicious. Baking it myself lets me control exactly the calories and other nutrients. The portion is big enough that it's satisfying as the sole meal of the day (though a smaller meal fits into the calorie budget). And it's easy enough to bake daily, especially if you've previously prepared the toppings.

I lost 6 lbs over Lent, should have about 6 more to go for my weight target and then I want to figure out an exercise routine.

 

[Barry McKockner]

This is going to sound really autistic but I've had some success with an all-pizza diet. It's mostly whole-wheat bread with just enough added to make it delicious. Baking it myself lets me control exactly the calories and other nutrients. The portion is big enough that it's satisfying as the sole meal of the day (though a smaller meal fits into the calorie budget). And it's easy enough to bake daily, especially if you've previously prepared the toppings.

I lost 6 lbs over Lent, should have about 6 more to go for my weight target and then I want to figure out an exercise routine.

Look up exercise 4 cheat meals on YouTube. His recipes are amazing. His pizza may even be a little healthier.

 

[omori]

Started intermittent fasting recently. Lets see how this goes.