Weight loss support thread

[Kirklandwarrior]

Got back into weight lifting and Jiu-Jitsu. Hope you are all doing well in your anti-fatty journey.

 

[Septictic]

I have a terrible tendency to overeat and I think it keeps my weight up, I can eat a giant meal and still get terrible cravings and open up a bag of chips and devour that too. What is the ideal portion size for a 6'4'' guy who mostly works at a computer and visiting the gym 3 times a week. What's the best way to deal with cravings?

Simple carbs = cravings. You can either eat a few giant meals a day, or a plethora of tiny meals/snacks throughout the day. Mr. Septictic and I prefer the giant meals and are maintaining nicely. Me via intermittent fasting, him by lots and lots of cardio.

 

[Stoicism Is For Losers]

Simple carbs = cravings. You can either eat a few giant meals a day, or a plethora of tiny meals/snacks throughout the day. Mr. Septictic and I prefer the giant meals and are maintaining nicely. Me via intermittent fasting, him by lots and lots of cardio.

Well so far i've managed to largely stop snacking between meals with exception if im so hungry I'm unable to work and in that case I will have a little bit of unsweetened yogurt. I've also managed to reduce portion sizes by maybe 30% and I've reduced my in take of soda to one can a week, zero sugar only. For meals I drink water or milk, between meals I can drink water or coffee. I've also dropped processed food for the most part, no more frozen dinners or fast food. I go to the gym three times a week as well. I hope doing this for the long term will help me lose weight.

 

[Smar Mijou]

Weighing myself yesterday, I'm at exactly 228.0# on the dot. Making it exactly 80# lost from my starting point of 308#. Nothing new or noteworthy to report here, still doing my healthy eating and regular gym workouts, and increasing weights on different lifts as they get easier. Clothes are definitely looser and I have had to go down in size on both shirts and pants. Maybe I'll finally work towards that muscular body type that I've never had but have always aspired to?

 

[Reimu]

Hello! I do want to lose weight to but I am unsure of how to go about it. I planned to do morning exercizes but I simply don't have time. I may start night ones instead.
The good old "eat less" doesn't work for me. I am very short (5'0") and I feel like most of what I eat is stored near immediately since my metabolism is very poor. I don't think I look too bad but I feel like I would feel so much better with less weight. I thought about maybe keeping a little journal to log what I eat and when I exercize because I lose track a lot with my university's workload. I am very out of shape so I may want to flake from exercizing so maybe, if it is okay, I might try to post updates to try and hold myself accountible.

My current calorie limit is 1000-1200 cal but, like I said, I tend to end up losing track - a realistic estimate is more like 1400 cal. As of right now my diet is mostly coffee with milk, sandwiches (mostly egg or tuna), apple juice, and occasional bowl of cornflakes. I also walk about two miles every weekday.

I would love any advice!

 

[FraudFrog]

I would love any advice!

How much do you weigh to start off with? It doesn’t seem like you’re eating much to begin with.

 

[Reimu]

How much do you weigh to start off with? It doesn’t seem like you’re eating much to begin with.

I weigh 145 lbs. A bit overweight.

 

[FraudFrog]

I weigh 145 lbs. A bit overweight.

Ok so this is how this is all adding up to me.

As of right now my diet is mostly coffee with milk, sandwiches (mostly egg or tuna), apple juice, and occasional bowl of cornflakes. I also walk about two miles every weekday

Coffee with milk - 200 - 250 calories depending on the sugar

Sandwiches- 500 calories

Apple Juice - 200 calories

Cereal - 300-400 calories

So 2 cups of coffee and milk, 16 oz of Apple Juice, 2 sandwiches, and a bowl of Cereal. All together that’s about 2000-2200 calories. Minus 200 calories for the walk.

I’m rounding up since you have a slow metabolism.

First off, go get your thyroid checked. You may have hashimotos, which you will need to start taking Synthetic Thyroid hormone. It’s a pill a day and will improve your life and prevent organ failure. I take it everyday and it’s changed me into a better person.

Calories are just an estimate, but I prefer to round up since our metabolism area slow we are going to absorb more calories than other people. We also absorb food differently, bread could be far more fattening to you than you think. I eat bread about twice a week now, since I know that’s it just packs on weight. Me and bread are not good with each other.

You didn’t mention you drink water, start doing so, skip the creamer/ milk in your coffee. Instead of sandwiches, just stick with one slice of bread or go with a pita or crackers.

No more Apple juice, it’s just sugar, may as well drink kool-aid. Stick with water, or dilute the fuck out of your Apple juice with water.

Drink your coffee black or just add a dash of sugar to cut the bitterness. If you’re gonna add milk to it, be honest with yourself and make sure you’re not making a milk shake.

No more cereal, if you want fiber have some fruit, drink some psyllium, eat carrots and other vegetables.

Take some multivitamins, you are not getting enough nutrition.


Lastly fast, just twice a week do a bone broth fast. Pick Tuesday and Thursday. You can do a 36 hour fast or just stick to a 20 hour fast (8 pm to 4 pm the following day) and only drink plain bone broth with a dash of salt.

Once you get to your target weight you can allow yourself to eat bread again. For now learn to get your carbs from natural sources. Also more protein like chicken, steak, and fish. Tuna is fine but you should only have it like once a week (mercury).

Keep up the walking, good on you for doing that.

I know I’m making a lot of assumptions here based off the limited info here, but you never know how much calories we put into our food we make until we measure it all bit by bit. 2 slices of bread is 200-300 calories alone.

If you go back in this thread you will see my posts and my own weight loss journey. I’m down from 152 to 120 in several months through dieting a walking. I’m 5”5’, male and in my 40s. If I can do it you can do it too. Start with your doctor and see if you have a thyroid issue, and by eating better, cleaner, and healthier.

You got this and we will keep you accountable.

 

[Reimu]

Thanks man! I'm sorry for not being specific about it; I usually only eat one sandwich or the other per day and the cereal is a rare treat but I know I should probably cut out the bread and over all grains either way. It really isn't filling. I might give diluting my apple juice a shot, the water where I live does not taste all that great. I should also see a doc soon too, haven't seen one in a while due to finances.

That's great! I'm happy you managed to lose that weight, it must feel awesome. There's 118 pages of thread to read so I am looking forward to reaching that point. Thank you for the encouragement! I will try my best to keep things updated and hopefully I will be able to knock some weight off.

 

[Tren Shapiro]

Hello! I do want to lose weight to but I am unsure of how to go about it. I planned to do morning exercizes but I simply don't have time. I may start night ones instead.
The good old "eat less" doesn't work for me. I am very short (5'0") and I feel like most of what I eat is stored near immediately since my metabolism is very poor. I don't think I look too bad but I feel like I would feel so much better with less weight. I thought about maybe keeping a little journal to log what I eat and when I exercize because I lose track a lot with my university's workload. I am very out of shape so I may want to flake from exercizing so maybe, if it is okay, I might try to post updates to try and hold myself accountible.

My current calorie limit is 1000-1200 cal but, like I said, I tend to end up losing track - a realistic estimate is more like 1400 cal. As of right now my diet is mostly coffee with milk, sandwiches (mostly egg or tuna), apple juice, and occasional bowl of cornflakes. I also walk about two miles every weekday.

I would love any advice!

The good old "eat less" works for everyone. Exercise is not really that important when it comes to losing weight. It's all about controlling your calories and to be able to control your calories you have to track them. Get MyFitnessPal on your phone and track everything. Seems like you're probably drinking a lot of empty calories.

 

[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.

So an update so far. After some trial and error, I recalibrated my TDEE and now I try to eat around 2000 kcal per day plus-minus. I also consulted with a dietician who give me some advice here and there.

That means that I have a very protein-focused diet and I do intermittent fasting. Dropped down to 327 so that's nice. Currently, I live on tea, low-fat milk, skyr, meat (of all kinds), veggies, whole-grain rye bread, eggs, veggies, whole-grain stuff like pasta or rice, and protein bars/powder.

It's manageable so I am doing better mentally.

That dietician also put me on a course on with a focus on things like diet, good sleep, and the mental aspect of weight loss like bad habits and body positivity.

Not the "it's okay to be 400 pounds, nothing wrong with that" positivity but rather the "Keep your spirits up and don't degrade yourself and beat yourself up over your weight. Stay motivated and level-headed in your efforts to become healthier" positivity.

 

[Harambe]

Down to about 93kg so far. Should hit 92 in the next couple days. I ended up winning my weight loss contest, my friend ended up going up from 85 to 90. Weight lifting appetite, no patience for the things you should give up and actively do to achieve calorie restriction (weighing things, not eating pasta, not drinking), an abusive partner, and drinking did it.

Getting under 200 pounds is in sight. 85 is the goal, and then I'll be at about 26.5 BMI. I'd have to go down to 80 to be at a normal BMI, I'll see how I look. I've gained a lot of muscle mass, so I'm curious if I can have visible abs at 85kg/179cm. Maybe not. Either way, 85 is the lowest I'll ever have been as an adult. Can focus on recomp at that weight, or getting to the BMI number.

 

[DSP's Tax Lawyer]

Was down about 5 pounds on my cut before this week. Got sick and dropped another 8 pounds. Getting sick works at weight loss

 

[FraudFrog]

Was down about 5 pounds on my cut before this week. Got sick and dropped another 8 pounds. Getting sick works at weight loss

That actually is what got me started on my weightloss. The kids brought home a nasty stomach bug and I couldn't keep anything down for 2 days. When I saw I dropped 3 pounds, I realized I just eat too much. So I started tracking, started to go on a deficit, and began fasting.

Very happy for you, keep it up!

 

[Smar Mijou]

Today's weigh-in and I'm at 222.6# from a starting weight of 308# means a weight loss so far of 87# give or take a few tenths. It's sounding repetitive and boring at this point, but still the same-old situation here. Clean eating, meal prepping, counting/tracking what I eat and avoiding the bad things. And regular exercise on top of everything with increasing weights at the gym as I feel the need. My biggest issue right now is I definitely need to get a new wardrobe. Going from 44-46 pants size to roughly 38 and the belts are no longer holding things up properly! Weight loss has slowed down some, but I'm probably building more muscle in the process.

 

[Lone Wandering Courier]

Trying to lose weight is something that's been on my mind a lot the past few months but still never able to really form a real solid plan. my plan was limited to increasing walking distance and and avoid snacking. I finally found a scale I could use. It's not 100% accurate, but by what I could tell the needle was roughly 280-285. That number was lower than I was expecting, but it makes sense as that was roughly what I weighed last time I was weighed (which was years ago).

 

[Harambe]

Trying to lose weight is something that's been on my mind a lot the past few months but still never able to really form a real solid plan. my plan was limited to increasing walking distance and and avoid snacking. I finally found a scale I could use. It's not 100% accurate, but by what I could tell the needle was roughly 280-285. That number was lower than I was expecting, but it makes sense as that was roughly what I weighed last time I was weighed (which was years ago).

Next step is a food scale and calorie logging. Just keep building habits that can give you measurable and regular feedback.

 

[The I Scream Man]

Holy fuck I hate calorie counting just throwing that out there, mainly because I hate math

 

[Harambe]

Holy fuck I hate calorie counting just throwing that out there, mainly because I hate math

Use compooter, compooter have many app, do math for you

 

[Smar Mijou]

Holy fuck I hate calorie counting just throwing that out there, mainly because I hate math

Try downloading an app like My Fitness Pal or My Net Diary. they are really well-done and helpful when it comes to counting calories. You can also use them to track exercise and weight loss/gains.