Weight loss support thread

[EpicGamerMoment]

A few lolcows on here have motivated me to get stronger while losing weight. Fatrick is one of them

EDP445 and WingsOfRedemption motivated me to lose fat more than any motivational speaker.

 

[Roland TB-303]

I’ve been eating at a deficit of 1000 to 1500 calories a day for 2 weeks as well as cardio and I’ve gained weight. I’ve been logging everything I eat too. Thyroid problems run in my family on my mums side. I think I need to get a blood test but I hope it’s not that. I’m probably just not eating enough though, 1200 calories a day is kinda low.

 

[bile demon]

Didn't read the thread so this might have been already mentioned, but it cannot be stressed enough just how bad linoleic acid (an omega-6 polyunsaturated fatty acid) is for you, not only when it comes to weight gain, but your health in general.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3458187/

Previous reports suggest that elevated intakes of LA during early development may be related to the development of obesity (3. An epidemiological report linked increased LA intake, especially in infant feeding, over the last 40 years to increased prevalence of obesity and postulated that AA induced elevations in 2-AG may have altered energy balance towards obesity (3. Consistent with this, we found strong ecological relationship between apparent consumption of soybean oil, shortening, and poultry, the major dietary sources of LA, and the rise in obesity in the United States during the 20th century. Data on the apparent consumption is robustly associated with adipose concentrations of short chain (r = 0.92) and long chain (r = 0.8 PUFA across 11 countries (39). We note that the shift away from physical labor occupations is likely to be a significant factor; however, the increasing prevalence of obesity is also found separately within physical and non-physical labor occupations (40). We recognize that simultaneous temporal changes in potential contributors to obesity risk are difficult to disentangle sufficiently enough to confirm causality. These ecological associations do not demonstrate that increasing LA caused increasing obesity in the United States during the 20th century. However, the results of the causal test of this inference in rodents are consistent with the interpretation that increasing dietary LA in human diets caused endocannabinoid hyperactivity and substantially contributed to increasing prevalence rates of obesity.

Common cooking oils (rapeseed, sunflower, soybean, etc...) are rich in LA content and replacing them with either monounsaturated (olive) or saturated (coconut) ones is a simple, albeit not cheap, step towards losing body fat even without decreasing your caloric intake and/or increasing your caloric expenditure. While the obesitogenic effect of LA can be mitigated by sufficient dietary intake of omega-3 PUFAs, the omega-6 fatty acid still has a disasterous effect on heart health and it's very likely carcinogenic to boot, so it's better to avoid it altogether.

 

[DrearyDoomguy]

Common cooking oils (rapeseed, sunflower, soybean, etc...) are rich in LA content and replacing them with either monounsaturated (olive) or saturated (coconut) ones is a simple, albeit not cheap, step towards losing body fat even without decreasing your caloric intake and/or increasing your caloric expenditure.

I was taught that the polyunsaturated fats in vegetable based cooking oils(and to a lesser extent monounsaturated fats in olive oil) tend to break down in the presence of heat into trans fats, which are credibly linked to a slew of health problems, and to avoid them for that reason.

 

[FraudFrog]

I’ve been eating at a deficit of 1000 to 1500 calories a day for 2 weeks as well as cardio and I’ve gained weight. I’ve been logging everything I eat too. Thyroid problems run in my family on my mums side. I think I need to get a blood test but I hope it’s not that. I’m probably just not eating enough though, 1200 calories a day is kinda low.

Hey bud, plenty of fat asses like Amberlynn and Chantal have the same issue, they’re not eating but still are putting on weight. Clearly it’s more common than we all think. /sneed

In all seriousness, I believe you are doing something wrong or are a woman in the middle of a cycle. There is just no way to be burning fat with cardio, eating less and still gaining weight.

I have hypothyroidism, it does put on weight, but it’s not going to make a huge impact on weight loss. With the medication I take, it’s really meant to make sure my organs function properly, keep me energized, and improve mental health. I would recommend getting g yourself checked, but the meds are not a silver bullet to weight loss. (Unless you abuse it like body builders do)

I think you are under counting your calories. The science of calories is a good indicator of its energy content, but it’s not the end all be all of it. To measure it, all the lab is doing is just burning the food over some water and measuring the temperature change and the time it takes to burn. And humans are not a beaker and a cup of water in a lab. We’re all different but and are going to process food differently.

For example a slice of bread may be 90 calories, my body may process it as 100 calories, you could process it as 120. Our heritage plays a big role in the food we eat. If you’re Asian, then rice specific to the region is not going to fatten you up as much as someone else, and that’s because of a few thousand years of people fucking skinny people who don’t get fat off of eating rice.

You may not be built to eat cheese or bread. Look at your heritage, look at what your grand parents ate, and ask if you’re eating the same things and the same way.

This post is getting too long. Just lay off the carbs for a week, small plates of protein and veg, no dairy, and drink bone broth when you are fasting or as a meal replacement.

 

[Roland TB-303]

@FraudFrog

Hey thanks for the post. I know how it sounds but I’ve added 300 more calories for breakfast and I’ve started losing weight again. I think I just wasn’t eating enough and my metabolism slowed right down. I read you can go into starvation mode with too big a calorie deficit but I always thought that was bullshit. 1500 a day feels more sustainable anyway.

 

[AgendaPoster]

I’ve been eating at a deficit of 1000 to 1500 calories a day for 2 weeks as well as cardio and I’ve gained weight. I’ve been logging everything I eat too. Thyroid problems run in my family on my mums side. I think I need to get a blood test but I hope it’s not that. I’m probably just not eating enough though, 1200 calories a day is kinda low.

Are you sure you're measuring correctly the calory consumption during exercise? You need a max HR for your HR zones, as without it, and without updating the weight in the app you use it'' calculate things wrongly. The max HR from the age formula is often inaccurate, but better than nothing.
Most of the "weight gain" if you are truly on a deficit is from water retention. You should be able to notice that in your legs, eyelids etc. You'll be surprised how much temporary weight you can gain from just water. Make sure you adjust salt intake properly and include renal function tests in the blood tests you will do.
PS: might be a bit controversial here in the forums, but I always tell the people I work with to eat normally (no stuffing your ass up), as little processed stuff as possible though, and instead of going famine mode, go for more cardio. Whatever suits your present condition works. Legs and knees hurt? Walk/spinning bike. Keep it safe. No leg pain? Joints OK? Jogging and running beats up mostly everything when it comes to burning cals. Have a river? Pool? Swim!
Walk everywhere you can and carry groceries. You need something heavy, like water, from some 10km away store? Great opportunity for a walk.

 

[Roland TB-303]

Are you sure you're measuring correctly the calory consumption during exercise? You need a max HR for your HR zones, as without it, and without updating the weight in the app you use it'' calculate things wrongly. The max HR from the age formula is often inaccurate, but better than nothing.
Most of the "weight gain" if you are truly on a deficit is from water retention. You should be able to notice that in your legs, eyelids etc. You'll be surprised how much temporary weight you can gain from just water. Make sure you adjust salt intake properly and include renal function tests in the blood tests you will do.
PS: might be a bit controversial here in the forums, but I always tell the people I work with to eat normally (no stuffing your ass up), as little processed stuff as possible though, and instead of going famine mode, go for more cardio. Whatever suits your present condition works. Legs and knees hurt? Walk/spinning bike. Keep it safe. No leg pain? Joints OK? Jogging and running beats up mostly everything when it comes to burning cals. Have a river? Pool? Swim!
Walk everywhere you can and carry groceries. You need something heavy, like water, from some 10km away store? Great opportunity for a walk.

I’m measuring calories burned with an Apple Watch. It might not be 100% accurate but probably better than anything I could do on my own. The scale is moving now I added some extra calories, 1200 was too low I think. I’ve also added a 5km walk everyday.

 

[AgendaPoster]

I’m measuring calories burned with an Apple Watch. It might not be 100% accurate but probably better than anything I could do on my own. The scale is moving now I added some extra calories, 1200 was too low I think. I’ve also added a 5km walk everyday.

Apple watches are some of the best there are and almost on par with ECG when it comes to measuring HR (which is the basis for these estimations).
Very, very good sensor and algorithms.

 

[Spastic Colon]

I'm officially not a fat fuck anymore. I went from obese bmi to a normal weight bmi. My weight is still too high for me (short and small boned), so I still have about 20 lbs more to go, but I've lost 40 lbs so far. So, yay me. Now I've just got to give myself a swift kick in the ass to get back on track. I haven't lost anything for 2 months, just maintaining. I got kind of burned out but I need to get the rest off by the end of the year.

 

[FraudFrog]

I'm officially not a fat fuck anymore. I went from obese bmi to a normal weight bmi. My weight is still too high for me (short and small boned), so I still have about 20 lbs more to go, but I've lost 40 lbs so far. So, yay me. Now I've just got to give myself a swift kick in the ass to get back on track. I haven't lost anything for 2 months, just maintaining. I got kind of burned out but I need to get the rest off by the end of the year.

Good job bro!

If you’re maintaining like you said you are, then just cutting out 250 calories a day will see .5 lbs a week alone. That’s 2 pounds a month.

Cutting 250 is just taking out an extra slice of cheese from your burger and no can of coke. You can do it!

Or if you really want to jumpstart it, do a bone broth fast twice a week. That will really help you cut down 1.5 lbs a week

 

[Osama Bin Laden]

hey boys and girls, i've started my weight loss journey a few months ago but ended up getting burnt out. I've went recently but didn't go again because my legs were fucked and I was catching a cold.

i'm probably gonna go today if i have nothing better else to do, but i also don't want to leave cause i'm still getting over a cold. so i wanted to ask you guys, what's a good workout routine to stick to?

right now, I can comfortably lift 100 pounds without much struggle, my leg strength is about 130 pounds right now. i've started weight cutting about a week ago and I've been losing a bit of weight. still at dad bod, but we'll get there someday boys.

for my upper body:
i always start my workouts with a good 10 minute cardio session, rest, i do about 2 sets of 8 reps on the hammer strength machine (not completely sure of the name but it's the most similar one i can find to what i'm talking about), rest for a bit, do lat pulls for a bit, rest, and finish off the workout with 10 bicep curls.

for my lower body:
start the workout with stretching, start 10 minute cardio session, rest, do 20 squats, rest, do some leg extensions, then leg curls and finish with leg presses

obviously it's not perfect, but i'm open to criticism and learning how to improve it so i can get gains. i don't do bench presses too often because no matter what time of day i go to the gym, the bench presses are always used by the gigantic meatheads.

 

[Overly Serious]

I'm just putting in a post here to say that I'm revisiting my attempts to lose weight. I'm significantly above where I should be and something of an excuse is my work. I haven't had more than two weeks off in the last two years so I don't feel it's entirely an excuse, but it is partly. I don't go to the gym in the morning or for a walk because if I do manage to get up early I feel I have to put the time into trying to catch up with my work. This week just passed I was going to start going to the gym again but new project work on and I felt I couldn't fit it in. But, I will do a weigh-in tomorrow morning and set some objectives again. I will feel better if I lose some weight and work out again, I know that. But I've spent two years in a near constant state of fearing for my job. It hasn't helped. But I can do this and I will do this. Posting so I can post again in a month with an update.

 

[Roland TB-303]

I'm just putting in a post here to say that I'm revisiting my attempts to lose weight. I'm significantly above where I should be and something of an excuse is my work. I haven't had more than two weeks off in the last two years so I don't feel it's entirely an excuse, but it is partly. I don't go to the gym in the morning or for a walk because if I do manage to get up early I feel I have to put the time into trying to catch up with my work. This week just passed I was going to start going to the gym again but new project work on and I felt I couldn't fit it in. But, I will do a weigh-in tomorrow morning and set some objectives again. I will feel better if I lose some weight and work out again, I know that. But I've spent two years in a near constant state of fearing for my job. It hasn't helped. But I can do this and I will do this. Posting so I can post again in a month with an update.

Best of luck mate. Don’t let the number discourage you in the morning. Whatever it is, is your starting point. If you can’t get to the gym there’s plenty of workouts you can do infront of the TV with some dumbbells. 10 minutes every day to start is better than nothing.

 

[AgendaPoster]

what's a good workout routine to stick to?

If your main goal is weight loss, there is no beating cardio, and in cardio there is no beating running, then cycling, rowing, spinning swimming etc.
Of course if you do any of these seriously you still have to weight train, or your muscles won't keep up with the pace/speed/mileage increases.
If your goal is building muscle, just stick to strength training and lift hard rock often
For me personally, I like to eat a lot, and I eat icecream, pizza etc. too, so I run almost daily. That way I can keep being fit AND eat as much as I want.

 

[Osama Bin Laden]

If your main goal is weight loss, there is no beating cardio, and in cardio there is no beating running, then cycling, rowing, spinning swimming etc.
Of course if you do any of these seriously you still have to weight train, or your muscles won't keep up with the pace/speed/mileage increases.
If your goal is building muscle, just stick to strength training and lift hard rock often
For me personally, I like to eat a lot, and I eat icecream, pizza etc. too, so I run almost daily. That way I can keep being fit AND eat as much as I want.

gotcha, okay thanks homie

 

[Smar Mijou]

Been a minute since I posted in here, with the up and down of KF and life in general, but I'm still at it. I "stalled" for a bit and at my weekly weigh-in once I actually for the first time gained about a pound from the previous week, but I put it more on chugging alot of water that day due to the summer heat. Have been walking more at a local trail when I get the chance for some variety, along with my normal gym and diet routine. Anyway, the last couple of weekly weigh-ins have trended back downwards, and my most recent weigh in was 215.6#, from a starting weight of 308#, thats roughly 92.4# total weight loss so far. I've had to break down and start buying some new clothes because nothing is fitting me anymore. I went from tight 2XL or 3XL shorts at the gym to XL, and that might be a mistake, as they're already a bit loose, so we'll see. Also from 3XL shirts to 2XL or XL depending on the cut.

 

[Gar For Archer]

Started more aggressively counting calories a couple weeks ago and finally got under 200lbs for the first time in… it’s been a while. Either way it puts me right on the edge of overweight according to BMI, so now it’s onto the next milestone of 185. At this point I think my final goal is to be around 165-170.

After eating significantly cleaner for the past couple of months the biggest change I noticed is that the thought of sugar-heavy prepackaged foods has gone from being a temptation to being somewhat unappetizing. One thing that’s really helped is making my own burgers and pizzas where I can control exactly what goes into it, so even my “cheat meals” can be reasonably healthy and within my allowable calorie limit.

I don’t take calorie counting as gospel because nutrition labels aren’t totally accurate anyways, but just the act of tallying everything in a spreadsheet makes me much more mindful of what I’m stuffing in my mouth even if it’s not 100% scientific, and I think that’s what’s had the most real impact.

 

[Catloaf]

I have started 24 hour fasting (dinner to dinner fasting) with telling myself "shit man, you're fat lmao". I lost about 4 pounds. I plan to lose 20 more. Wish me luck kiwibros.

Lost a total of 10 pounds. Plateau'd at some point but I'm losing more now. Fuck cortisone weight

 

[Triple Flutz]

I've been losing and gaining the same 5 lbs (158-153 lbs) since late January, lol. It's kind of frustrating, but I'm not super pressed about it because like I've said, my current priority is maintaining my milk supply for my baby until he self-weans, and I've experienced production problems in the past when I get too aggressive with calories or exercise.

Still in about the same position, but between 150 and 153 lbs. Still breastfeeding the youngest and it's a balancing act because that's still important to me and a too large calorie deficit decreases my supply dramatically, I've let them all self-wean which tends to happen sometime between 2 and 2.5 in my experience, so there's still quite a ways to go. I'm 175 cm as a reminder, and my first goal weight was 150 lbs which is my husband's preference, but I personally prefer hovering at about 130 lbs and think I look my best there. I think my motivation has dwindled since reaching my first goal weight which isn't a big deal since it's a healthy weight and I look and feel good, but maybe I'll get a cold in a few months that'll propel me closer to my actual personal goal, lol.