Weight loss support thread

[skekChuck]

I would look at an elimination protocol, to try figure it out.

Definitely will be keeping myself aware on this.

Being a fatty since childhood could simply be that I’m fighting early insulin resistance for all I know.
Will continue and dedicate myself more and figure out what the heck is up with myself.

 

[RiceofSkywalker]

Hi Kiwibros. First time posting in this thread. I was wondering if you could help with some suggestions on boosting my energy for workouts.

Spoiler: Routine + Diet

Currently, I'm biking Mondays, Wednesdays and Fridays and doing some beginners lifting with a pair of dumbbells (15 pounds and 27 pounds) and deep squats on Tuesdays, Thursdays and Sundays. I started at around 286 pounds back in May and now I'm at 262 pounds, with a bit of muscle on me to compensate for lost lard.

I'm also calorie counting, which is probably the main factor behind my weight loss. myFitnessPal recommends that I stay under ~2500 calories a day, and together with what little I burn from working out, I usually maintain a ~800 - 1000 calorie deficit Monday to Fridays and a 200 - 500 calorie deficit on the weekends.

Finally, I'm doing intermittent fasting ( 16:8 ) Mondays through Fridays, I think because I saw someone suggest it in this very thread (whoever it was, big thanks bro).

The problem is I can hardly convince myself to work out. I'm always tired and never in the mood to exercise. Only thing that keeps me going is seeing some actual progress.

I've been using supplements (protein shakes, beta alanine, l-carnitine, creatine, a bunch of vitamins and electrolyte supplements) but, despite me losing some weight and putting on some muscle, I feel about as spent and lazy as the first day I got off my fat ass to exercise. I heard it said that, after a while, you start to enjoy working out, but that just doesn't seem to be true for me.

So, if anyone has the secret recipe for zapping to the extreme in the gym, I'd be really grateful to hear it. Thanks!

 

[GungusDingaling]

You have to make it a game, and it really helps to have a partner or someone to hold you accountable. I think, for me, visualizing my goals (why do I want to lose weight- how I look, being able to move weight when others can’t, etc.) is very helpful. Also, surround yourself with things that inspire you to keep going. As cheesy as it might seem watching Rocky will inspire me when I’m in a slump.

 

[LilypaCastsUpper]

-I think chewing sugar free gum has helped my dental health a lot.

-I was obese many moons ago and I've kept the weight off since. An integral tool is the rice cooker that I also use for steaming vegetables. I steam collard greens, kale, celery, and onions in there and that is part of my daily diet. I actually have two Aroma brand steamers, a little boy and a big boy, that use depending on how big the portion is. I hope this helps.

 

[Derka Derka]

Hi Kiwibros. First time posting in this thread. I was wondering if you could help with some suggestions on boosting my energy for workouts.

Spoiler: Routine + Diet

Currently, I'm biking Mondays, Wednesdays and Fridays and doing some beginners lifting with a pair of dumbbells (15 pounds and 27 pounds) and deep squats on Tuesdays, Thursdays and Sundays. I started at around 286 pounds back in May and now I'm at 262 pounds, with a bit of muscle on me to compensate for lost lard.

I'm also calorie counting, which is probably the main factor behind my weight loss. myFitnessPal recommends that I stay under ~2500 calories a day, and together with what little I burn from working out, I usually maintain a ~800 - 1000 calorie deficit Monday to Fridays and a 200 - 500 calorie deficit on the weekends.

Finally, I'm doing intermittent fasting ( 16:8 ) Mondays through Fridays, I think because I saw someone suggest it in this very thread (whoever it was, big thanks bro).

The problem is I can hardly convince myself to work out. I'm always tired and never in the mood to exercise. Only thing that keeps me going is seeing some actual progress.

I've been using supplements (protein shakes, beta alanine, l-carnitine, creatine, a bunch of vitamins and electrolyte supplements) but, despite me losing some weight and putting on some muscle, I feel about as spent and lazy as the first day I got off my fat ass to exercise. I heard it said that, after a while, you start to enjoy working out, but that just doesn't seem to be true for me.

So, if anyone has the secret recipe for zapping to the extreme in the gym, I'd be really grateful to hear it. Thanks!

Restricting calories means you might not be getting enough energy for your workout.

This can be a problem if you are eating majority of carbs. You get a spike of energy after eating and it can leave you lethargic other times.

The protein shake is only really good as a workout recovery supplement

Start ditching the carbs, and transition to protein/fat. This will give you sustained/even energy without spikes etc

 

[RiceofSkywalker]

As cheesy as it might seem watching Rocky will inspire me when I’m in a slump.

I should rewatch that. For me it's Roman music, history podcasts, etc.

Restricting calories means you might not be getting enough energy for your workout.

That might be it. I'll need to look into diversifying my diet a bit. My healthy go-to for now has been grilled chicken breast or mackerel with cabbage salad and lemon juice.

This can be a problem if you are eating majority of carbs.

Is myFitnesspal's nutrition tab considered accurate? If so, it seems my carb levels are surprisingly not as overboard as I might expect.

 

[Derka Derka]

I should rewatch that. For me it's Roman music, history podcasts, etc.

That might be it. I'll need to look into diversifying my diet a bit. My healthy go-to for now has been grilled chicken breast or mackerel with cabbage salad and lemon juice.

Is myFitnesspal's nutrition tab considered accurate? If so, it seems my carb levels are surprisingly not as overboard as I might expect.

No idea, never used an app like that before.
I learned to listen to my body. Eating when I am genuinely hungry etc

I find it weird that people still think poultry is the healthier meat option. Chicken breast is probably the leanest/blandest protein there is. And doesn't satiate you more than a short period.
I think it's a hangover over the "low fat" diet craze of the 1980s, when people consumed a lot of foods, that was filled with sugar, to mask the bland flavour of removing the "evil fats".
This coincidentally is the time when everyone started to go obese (look from photos in the 1970 and try find overweight people)

Watch these two vids, to understand why the low fat approach isn't optimal. And without perpetual starvation you aren't going to seriously lose weight.

 

[GungusDingaling]

Is myFitnesspal's nutrition tab considered accurate? If so, it seems my carb levels are surprisingly not as overboard as I might expect

I don’t think it has any reason to be wrong, it’s just doing to nutrition facts as well as standard nutrition for foods.

I find it weird that people still think poultry is the healthier meat option. Chicken breast is probably the leanest/blandest protein there is. And doesn't satiate you more than a short period.

Because it’s higher protein per calorie/ounce. Fat is good and good for you, and it’s better to lop off carbs instead of fats, but chicken is a really good option. I would guess that, compounded with the low fat diet stuff, people also got fat from an increase in sedentary work life at a computer, fast food rising, seed oils, corn syrup, etc. Lots of things compounding with that, more than just anti fat craze.

Steak

Chicken

 

[Derka Derka]

I don’t think it has any reason to be wrong, it’s just doing to nutrition facts as well as standard nutrition for foods.

Because it’s higher protein per calorie/ounce. Fat is good and good for you, and it’s better to lop off carbs instead of fats, but chicken is a really good option. I would guess that, compounded with the low fat diet stuff, people also got fat from an increase in sedentary work life at a computer, fast food rising, seed oils, corn syrup, etc. Lots of things compounding with that, more than just anti fat craze.

Steak
View attachment 6648623
Chicken
View attachment 6648624

IRL few cuts of steak have anything approaching that fat content (marbled Ribeye maybe)

You need to grade animal protein on a curve.
Chicken is really low on this curve (especially breast). And most people who eat a LCHF approach don't eat much chicken, as it doesn't give you lasting satiation and less satisfaction.

The modern lifestyle doesn't help, but it's the processed sugary junk foods (within have been formulated with the perfect mix of savory/sweet and salty to make you binge) that are making people obese.

 

[GungusDingaling]

IRL few cuts of steak have anything approaching that fat content (marbled Ribeye maybe)

Good catch and sloppy on my side, I just chose the first one that came up on cronometer (Trader Joe’s Beef Rib Eye Steak).

 

[Accept Only Substitutes]

Day one. Again.

Spoiler: no1curr

I was in the hospital for euglycimic diabetic ketoacidosis in June. I was taking an sglt-2 inhibiter and trying to eat low carb. eDKA is a rare side effect in that type of instance. My blood sugar when I was admitted was 256, which they said wasn't bad for dka. They switched me to actos, which has weight gain as a side effect, and boy howdy. I've slacked off in my eating more than I'd like to admit and between the two I've gone from 210 to 270.

My Apple watch keeps telling me I'm getting progressively more and more out of shape. Today it told me my walking heart rate trend has gone up. Last time it was walking steadiness getting worse (I have a bad knee from a birth defect that I baby more than I should). I'm tired of it.

The holiday season is hard because we eat out a lot to celebrate birthdays and anniversaries. But there's no reason I can't start exercising now, even if I don't expect to lose anything. My goal until January is to not gain anything but gainz.

I'm constantly hungry, due to actos and antipsychotics. So I'm going to go back on Topamax, which helped me lose 100 pounds last time I was on it. I've got a doctors appointment next week to talk about that.

I've also downloaded MyFitnessPal and a walking exercise app (my fit walking I think). Today I completed my daily workout and a short indoor walking workout. 39 minutes. I don't have a treadmill and I don't like walking outside because my neighborhood is ratty, roads and sidewalks aren't in good repair.

I don't want to tell my friends I'm doing this yet, because if I do I'll lose focus because my brain thinks that's as good as actually doing it, but I want to tell somebody so here I am. Y'all are frens but not in the same way.

 

[Accept Only Substitutes]

Day one. Again.

I had a a diabetes med adjustment in June. The new med has weight gain as a side effect, and I've gained fifty pounds. My Apple watch keeps telling me my health trends are getting worse and the other day I had a hard time getting off the floor. I had knee surgery to correct a birth defect about a year ago and I baby that knee too much.

So I downloaded a walking fitness app today and have committed to doing a workout five days a week and logging my food in carb manager every day, even when the numbers are shit. I've done two workouts on the app and logged everything I've eaten so far. I have enough calories left for a small meal tonight.

November and December are hard months because of birthday and holiday celebrations. I'll be happy if I can not gain from now until January, I feel like expecting a loss is probably unrealistic. But we'll see.

 

[spurggist]

I think im just going to fucking starve myself. I cant seem to control my fat fuck self from overeating so I just wont eat at all. All i need is water and multivitamins to live anyway I have lots of store reserves for my body to eat

 

[Accept Only Substitutes]

My walking app turned out to be a scam. WalkFit. It has 44K reviews and a 4.4 star rating on the App Store, yet if you read the reviews a large number of recent reviews say the same thing: subscriptions start out cheap, but at renewal time the price goes up. I checked the list of plans available through the subscription page in my settings app, there were so many you had to scroll to see them all. I did the 1 year, for $38 (including tax) but the yearly plans ranged all the way up to $150.

The app is also said to be shittily programmed too, like not tracking steps or adding minutes to timers for workouts, and it's not really personalized.

So, FYI. WalkFit is a scam. Do not buy.

I requested a refund from Apple because of it, the refund was approved. They should pull the app over this bullshit.

In other news, I weighed myself today and I wish I hadn't. 268, for a 5'7 female. I miss the days when I got on the scale and groaned at 207.

My feet hurt today. I barely walked on them yesterday. Most of the exercise I got was on my stationary bike. I am going to get the process started to see a podiatrist. I suspect it's flat feet due to obesity. I just bought new Hokas and orthotics a few months ago, had a professional fitting at a running store after an analysis of my feet, barely used them because of pain. Maybe prescription othortics will help more? I don't know but I hate wanting to exercise and not being able to because of pain. I'll ride my bike more I guess, because the closest gym with a pool is 25 minutes away and is $45 a month.

I did eat within my calorie and carb budget today. I'm probably going to have to switch to chicken for my primary protein, I think the beef just has too much fat. Which is awful, because I get tired of chicken so quickly, unless it's fried. I guess I could eat chicken most of the week and beef one day.

I wish I liked vegetables. I wish I wasn't diabetic, because I really have to watch my intake of the vegetables I do like. I wish I didn’t understand the addiction cycle from personal experience. I wish I could quit taking the medication that makes me hungry constantly unless I eat way too many calories. I'm at the point where I'm going to go back on an appetite suppressant to counteract that side effect, that's how I lost all the weight last time.

I'm in my feelings tonight.

 

[Derka Derka]

I think im just going to fucking starve myself. I cant seem to control my fat fuck self from overeating so I just wont eat at all. All i need is water and multivitamins to live anyway I have lots of store reserves for my body to eat

This won't last long as you have a carb addiction.
Try going carnivore for 30 days ... ditch all carbs (which are giving you the cravings)

Eat a large steak and eggs cooked in butter is going to keep you satiated much longer than any grains/vege based meal. It'

You may need to transition to it though (starting with one carnivore meal a day), as your body needs to get used to re-absorbing all that bile. And get some plain electrolytes to drink, as you will flush a lot of "water weight" (edema) earlier on.

Spoiler: Resources

I wish I liked vegetables. I wish I wasn't diabetic, because I really have to watch my intake of the vegetables I do like. I wish I didn’t understand the addiction cycle from personal experience. I wish I could quit taking the medication that makes me hungry constantly unless I eat way too many calories. I'm at the point where I'm going to go back on an appetite suppressant to counteract that side effect, that's how I lost all the weight last time.

Same as above

 

[Accept Only Substitutes]

This won't last long as you have a carb addiction.
Try going carnivore for 30 days ... ditch all carbs (which are giving you the cravings)

Eat a large steak and eggs cooked in butter is going to keep you satiated much longer than any grains/vege based meal. It'

You may need to transition to it though (starting with one carnivore meal a day), as your body needs to get used to re-absorbing all that bile. And get some plain electrolytes to drink, as you will flush a lot of "water weight" (edema) earlier on.

Spoiler: Resources

Same as above

You're right. I get discouraged every time I try this because I don't lose any weight in the first couple weeks. Last time I tried I gained two pounds. Last time I regularly did low carb it took two months to see a two pound loss.

It's also really hard to stick with in social occasions, especially going out to eat when your husband is a hard-core vegetarian. The places I can eat at and the places he can eat at isn't quite two circles, but the overlap is pretty small.

I'm going to work my way there though. Or at least to 90% carnivore/10% low carb. ideally I'll do OMAD on top of that. Fasting is so good for my blood sugar.

 

[Derka Derka]

You're right. I get discouraged every time I try this because I don't lose any weight in the first couple weeks. Last time I tried I gained two pounds. Last time I regularly did low carb it took two months to see a two pound loss.

It's also really hard to stick with in social occasions, especially going out to eat when your husband is a hard-core vegetarian. The places I can eat at and the places he can eat at isn't quite two circles, but the overlap is pretty small.

I'm going to work my way there though. Or at least to 90% carnivore/10% low carb. ideally I'll do OMAD on top of that. Fasting is so good for my blood sugar.

When you mix low carb ... that's Keto, and you will still end up getting cravings (as it has the same pitfalls as most other diets)
It's still good (and great during transition) but it's not going to give you a long term plan.

Dr Berrys BBB&E challenge is a good general approach (Beef, Butter, Bacon and Eggs). Only drink water and electrolytes (if required)

After a couple months you should be able to achieve TMAD. Then slowly converge both meals until they are on top of each other. The idea is to stay satiated until you are properly fat adapted (eating enough fat ratio in your meals).
This will allow you to fast for longer periods without feeling like you are starving/the shakes (longest I have done is 4 full days)

From my experience, after 3 months you will lose the majority of carb cravings. Then another 6 months and they are all gone.
When I go out to dinner, I would pick up a meat meal (e.g. steak) and make sure the sides are separate). I don't have any inclination/urge to eat anything but the meat.
Otherwise I eat beforehand and find a suitable starter to just pick.

Several year later, I have a relaxed diet, where I am able to try misc other foods and have no control/binge issues

 

[Iron Jaguar]

Carbs I'm trying to stay at or under 130g

Way too much carbs.

, I'm doing intermittent fasting ( 16:8 ) Mondays through Fridays, I think because I saw someone suggest it in this very thread (whoever it was, big thanks bro).

You're welcome.

I heard it said that, after a while, you start to enjoy working out, but that just doesn't seem to be true for me.

Most people don't really enjoy the training and the discipline; they enjoy the results. Think of the training and food discipline as the journey, and looking good and being fit and strong as the destination. You may not enjoy the journey but the destination is the enjoyable part. In other words, let your ego/vanity reinforce your discipline.

Also, you are doing way too much exercise. You don't like it anyway, and you're doing it too often. You do not lose weight from exercise.

@Accept Only Substitutes
Last time I regularly did low carb it took two months to see a two pound loss.

I would like to know what you consider "low carb". - If you are diabetic, you are basically unable to tolerate carbohydrates, so you need to eliminate them from your diet. I suspect you are probably eating things you think are "low GI" and confusing that with "low carb".

 

[RiceofSkywalker]

You're welcome.

Oh, was it you? Awesome, thanks!

In other words, let your ego/vanity reinforce your discipline.

That's pretty much what has kept me going. I guess it's been getting better lately, it's just some days I finish my sets harder than in others, and that's when I lose a bit of wind in my sails and disappointment sets in.

Also, you are doing way too much exercise. You don't like it anyway, and you're doing it too often. You do not lose weight from exercise.

In what way? Too much for a beginner? In general? Frankly, I was afraid I'm doing too little because they don't take me that much time to do. Biking is 30 mins, weight training is around an hour (including some variation of chest presses I'm probably doing completely wrong) and the squats (same day as weights - upped them to 150) take 15 mins tops, breaks included. It's just that dread of having to work out after coming home from work that I'm still struggling with.

I've also started using capsaicin cream for post-workout soreness and I can't imagine going without it now.

WalkFit. It has 44K reviews and a 4.4 star rating on the App Store,

Get a cheap Android phone and pirate all the apps you need. Stop paying for shit. Accept only substitutes.

 

[spurggist]

This won't last long as you have a carb addiction.
Try going carnivore for 30 days ... ditch all carbs (which are giving you the cravings)

Eat a large steak and eggs cooked in butter is going to keep you satiated much longer than any grains/vege based meal. It'

You may need to transition to it though (starting with one carnivore meal a day), as your body needs to get used to re-absorbing all that bile. And get some plain electrolytes to drink, as you will flush a lot of "water weight" (edema) earlier on.

Spoiler: Resources

Same as above

My zimbabwe dollar doesn't go anywhere near far enough to be able to afford steak everyday. Eggs I can manage and probably some chicken or something.